Forewords
General Nutrition
Glossary of Essentials, Dietary Guidance
Making Choices
Top Ways to Get Your Child to Eat Better
A Perfect Pantry
Herbs and Spices
Food Safety & Storage
Prepping and Cooking, Storing, Freezing Guidelines, Table of Suggested Cooking Temperatures
Feeding Baby
Homemade for Baby, Equipment for Baby
Food Allergies
Choking Hazards
Fabulous Fruit!
What’s in That Lunch Bag?
Nuts and Seeds
Buying Organic Meat and Animal Products
Know Your Fish
Buying Organic Produce
Eat Your Colors!
Preserving Nutrients
A Month of Dinners
Special Diets
Table of Equivalents
Index
BREAKFAST
Perfect Scrambled Eggs
Perfect Fried Eggs
Boiled Eggs, Poached Eggs, One-eyed Sailors
Classic Omelet
Western Omelet, Greek Omelet, Southwestern Omelet, Italian Omelet, Veggie Omelet
Baked Eggs
Ham and Salsa Eggs, Toast and Prosciutto Eggs
A Whirl of Smoothies
Berry-Oat Smoothie, Melon-Tofu Smoothie, Orange-Yogurt Smoothie, Spinach-Banana Smoothie
Homemade Applesauce
Blended Fruits
Banana-Apple, Better than Orange Juice, Strawberry Frappé, Summer Heaven
Kitchen Sink Frittatas
Cinnamon Toast
Cinnamon Milk Toast
A Pancake of Your Own
Whole Wheat Buttermilk Pancakes
Swedish Pancakes
Whole Wheat Banana Nut Waffles
Chocolate Nut Butter Waffles, Bacon and Cheese Waffles
Great Granola
Oatmeal Raisin Granola, Chocolaty Goodness Granola
Hot Cereal
Grain Preparation Chart
Overnight Oatmeal
Slow Cooker Oatmeal, Glazed Oatmeal
Home Fries
Spinach and Potato Frittata
Heavenly Hash Browns
Ham and Hash Brown Casserole
Blueberry Peach Breakfast Parfait
Choco-Berry Crunch Parfait
Breakfast Burritos
Baked Beans Burrito
Banana Oatmeal Muffins
Baked Apples Stuffed with Granola
Honey Whole Wheat Momma Bread
SOUPS & SANDWICHES
Basic Chicken Stock
Enhanced Stock, Asian-style Stock, Herbed Stock with Pasta
Basic Vegetable Stock
Easy Chicken Noodle Soup, Quick Bean Soup, Summer Vegetable and Pesto Soup, Asian Noodle Soup
Mixed Vegetable Soup
Slow Cooker Soups
Puréed Vegetable Soups
Tomato Soup, Carrot Soup, Broccoli or Asparagus Soup, Butternut Squash Soup
Creamy Tomato Soup
Scallion Soup
Summer Corn Chowder
Split Pea Soup
Tortilla Soup
Tuscan Bean Soup
Grilled Cheese Sandwich
It’s a Wrap
Turkey BLT Wrap, Reuben Wrap, Veggie Supreme Wrap, Great Salad Wrap
Stuffed Pita Pockets
Sloppy Joes
Portobello, Mozzarella, and Pesto Press
Chicken and Beans Quesadillas
Cuban Sandwich
Shrimp Salad Rolls
Fish Sandwich Rolls
SNACKS & SMALL BITES
Easy Nibblies
Roasted Chickpeas, Spiced Nuts,
Easy Edamame
Popcorn Munchies
Popcorn Toppers
Zesty Popcorn, Cheesy Popcorn, Cinnamon Popcorn, Tex-Mex Popcorn, Mexican Popcorn, Sweet and Nutty
Veggie and Fruit Yogurt Dips
Ranch-Yogurt Veggie Dip, Mustard-Yogurt Veggie Dip, Honey-Yogurt Fruit Dip
Guacamole
Baba Ganoush
Baked Kale Chips
Sweet Potato Chips
Homemade Pita Chips
Homemade Tortilla Chips
Cheesy Potato Skins
Potato Crisps
Seven-Layer Dip
Super Nachos
Quick Bean Salad
Great Tuna Salad
Tuna Salad with Grapes and Almonds, Curried Tuna Salad, Great Chicken Salad
Eggs, Pesto, and Pasta Salad
Whole Wheat Pasta Salad
Whole-grain Salad with Roasted Vegetables
Cold Sesame Noodles
Rice Noodle Salad
Vegetarian Brown Rice Sushi
Mini Pizzas
Pinwheel Pleasures
Mini Ham and Pea Quiches
Mini Frittatas
Mushroom Tart
Vegetable Tart, Roasted Asparagus Tart
Sausage and Pepper Empanadas
DINNERS
Rice and Beans
Macaroni and Cheese
Macaroni Pie
Risotto with Zucchini and Peas
Butternut Squash Risotto
Southwestern Chicken Tacos
Tacos with Homemade Salsa, Veggie Tacos
Sizzling Fajitas
Shrimp or Chicken Fajitas, Vegetarian Fajitas
One-Dish Stir-fry
Pan-fried Noodles, Basic Stir-fried Vegetables
Stir-fried Tofu with Chicken and Peas
Steamed Tofu with Meat
Chicken Fingers
Bleu Cheese Dip/Dressing, Thousand Island Dip/Dressing, Russian Dip/Dressing, Asian Thousand Island Dip/Dressing
Rotisserie Chicken
Chicken Paprika
Chicken with Ketchup
Baked Chicken with Garlic and Shallots
Easy Quesadillas
Ultimate Roast Chicken
Roast Chicken with Stuffing
Chicken Potpie
Broiled Salmon with Honey Dipping Sauce
Oven-baked Salmon Rice Cakes, Pan-fried Salmon Rice Cakes
Pan-fried Fish
Steamed Whole Fish
Shrimp Curry
Country-style Ribs
Pork Tenderloin with Shiitake Mushrooms
Pork Tacos, Slow Cooker Tenderloins
Slow Cooker Pork with Noodles
Grilled to Perfection
Grill Chart, Honey Mustard Marinade, Basic Rub, Curry Rub, French Rub, Middle Eastern Rub
Beef Stew
Turkey Shepherd’s Pie
Turkey Chili
Turkey-Spinach Meat Loaf
Stuffed Pasta Shells
Thin Linguine with Turkey Meatballs
Vegetable Lasagna
Cheater’s Lasagna
VEGGIES & SIDES
Steamed Vegetables with Sauces
Toasted Garlic and Coriander Oil, Balsamic-Bacon Vinaigrette, Pesto Sauce, Charmoula Sauce
Winter Vegetable Medley
Basic Roasted Vegetables
Roasted Garlic
Asparagus with Mustard Vinaigrette
Asparagus and Veggie Toss, Roasted Asparagus with Parmesan, Roasted Asparagus with Sesame Seeds, Stir-fried Asparagus with Shiitake Mushrooms
Avocado, Corn, and Black Bean Salsa
Avocado and Egg Toss
Beans, Beans, Beans
Beans Soaking and Cooking Times
Breaded Sautéed Broccoli
Broccoli and Cauliflower Salad, Stir-fried Broccoli
Butternut Squash with Lemon, Walnuts, and Parsley
Butternut Squash Purée
Sautéed Cabbage
Quick Cabbage Slaw, Cabbage with Spaghetti and Bread Crumbs
Simple Caesar Salad
Carrot and Jicama Salad
Glazed Carrots
Cauliflower and Apple Purée
Cauliflower Soup
Eggplant with Sesame Sauce
Stir-fried Eggplant with Pork
Green Beans with Cilantro
Two Bean Salad, Haricots Vertswith Lemony Tahini Sauce
Great Greens Sauté
Chinese Greens with Oyster Sauce
Seared Baby Bok Choy
Mashed Peas
Herbed Peas, Peas and Cheese Frittata, Peas and Asparagus
Smashed Red-skinned Potatoes
Red Peppers with Quinoa Stuffing
Quinoa with Kale, Stuffed Portobello Mushrooms
Baked Spinach Gratin
Japanese-style Spinach
Sugar Snaps with Orange-Honey Dressing
Sugar Snap, Radish, and Cucumber Salad, Stir-fried Sugar Snaps with Shiitake Mushrooms
Sweet Potato Fries
Baked Sweet Potatoes, Mashed Sweet Potatoes, Sautéed Sweet Potatoes
Five-Star Salad Bar
Power Dressing
Fried Farro with Collard Greens
Quinoa with Fennel and Pine Nuts
Couscous with Fennel and Pine Nuts
DESSERTS
Classic Vanilla Layer Cake
Lemon Cake, Orange Cake, Almond Cake
Chocolate Devil’s Food Cupcakes
Peppermint Cake, Extra-Chocolaty Cake
Chocolate Frosting
Chocolate-Hazelnut Frosting
Chocolate Ganache Icing
Classic Vanilla Frosting
Citrus Frosting, Mint Frosting, Coconut Frosting
Classic Sugar Cookies
Orange or Lemon Cookies, Snickerdoodles, Cutout Cookies
Chocolate Chip Cookies
Ice Cream Sandwiches, Oatmeal Raisin Cookies
Brownies Like No Other
Brownies with Nuts, Peanut Butter Brownies, Raspberry Nut Brownies, S’mores, Caramel Swiss Brownies, Chocolate Mint Brownies, Candy Brownies
Lemon Squares
Marshmallow Rice Treats
P B & J Bars
Apple Crisp
Apple-Cranberry Filling, Peach and Berry Filling, Apple Crumb Pie, Fruit Cobbler
Quick Breads
Cream Cheese Frosting, Pumpkin Bars
Ice Cream Creations
Strawberry Ice Cream Pie, Banana Split
Make Your Own Sundaes
Homemade Raspberry Sauce, Homemade Hot Fudge Sauce