Fueling a Firehouse
58 Recipes
69 Downloads

Fueling a Firehouse


User Avatar
Member since 2014

A collection of heart healthy recipes, nutrition information, and quick cooking tips geared towards the demanding energy needs of firefighters and EMTs. This variety of remodeled classics and bold new combinations all support heart health and weight management with recipes lower in total fat, saturated fat, and sodium. Including breakfast, lunch, dinner, snack, and dessert ideas, each recipe can be enjoyed for 500 calories or less per serving and be ready to eat within 30 minutes or less!

(If you're using MyFitness Pal to track your weight and exercise goals, check out the tag "Fueling A Firehouse" to find all of these recipes for quick nutrition logging.) Read more...

A collection of heart healthy recipes, nutrition information, and quick cooking tips geared towards the demanding energy needs of firefighters and EMTs. This variety of remodeled classics and bold new combinations all support heart health and weight management with recipes lower in total fat, saturated fat, and sodium. Including breakfast, lunch, dinner, snack, and dessert ideas, each recipe can be enjoyed for 500 calories or less per serving and be ready to eat within 30 minutes or less!

(If you're using MyFitness Pal to track your weight and exercise goals, check out the tag "Fueling A Firehouse" to find all of these recipes for quick nutrition logging.)

© University of Utah, Division of Nutrition, Megan Chacosky: Focused Area of Study
...Show less

Cookbook Recipes
Filter By & Scroll Down:                    
Cookbook Recipe
Build Your Own Oatmeal (Plain Oatmeal Recipe)
 
Cookbook Recipe
Creamsicle Oatmeal
 
Cookbook Recipe
PB & J Oatmeal
 
Cookbook Recipe
Pumpkin Pie Oatmeal
 
Cookbook Recipe
Apple Spice Oatmeal
 
Cookbook Recipe
Chunky Monkey Oatmeal
 
Cookbook Recipe
Savory Oatmeal
 
Cookbook Recipe
Simple Smoothies
 
Cookbook Recipe
Breakfast Burritos
 
Cookbook Recipe
High Protein Pancakes
 
Cookbook Recipe
Caprese Breakfast Toast
 
Cookbook Recipe
Greens, Eggs, and Ham Breakfast Sandwich
 
Cookbook Recipe
Sweet & Savory Cinnamon Breakfast Sandwich
 
Cookbook Recipe
Citrus Quinoa Fruit Salad
 
Cookbook Recipe
Scramble & Sweet Potato Hash
 
Cookbook Recipe
Mediterranean Breakfast Pizza
 
Cookbook Recipe
BBQ Couscous & Chickpea Salad
 
Cookbook Recipe
Burrito Bowl
 
Cookbook Recipe
BLT Pita Pocket
 
Cookbook Recipe
Buffalo Chicken Pasta Salad
 
Cookbook Recipe
Tried & True Trail Mix
 
Cookbook Recipe
Edamame Salad
 
Cookbook Recipe
Hawaiian BBQ Wrap
 
Cookbook Recipe
Spicy Roast Beef Wrap
 
Cookbook Recipe
White Bean Avocado Wrap
 
Cookbook Recipe
Protein-Powered Tuna
 
Cookbook Recipe
Lemon Pepper Tuna Salad
 
Cookbook Recipe
Green Giant Tuna Salad
 
Cookbook Recipe
Southwest Veggie Quesadilla
 
Cookbook Recipe
Stuffed Turkey Quesadilla
 
Cookbook Recipe
Milk & Honey Energy Bites
 
Cookbook Recipe
Chocolate Coffee Buzz Bites
 
Cookbook Recipe
Maple, Almond, Oat Bites
 
Cookbook Recipe
Cinnamon & Peanut Butter Dip
 
Cookbook Recipe
Chocolate Chip Dip
 
Cookbook Recipe
French Onion Dip
 
Cookbook Recipe
Greek Vegetable Dip
 
Cookbook Recipe
Spicy Buffalo Popcorn
 
Cookbook Recipe
Garlic Parmesan Popcorn
 
Cookbook Recipe
Dark Chocolate Sea Salt Popcorn
 
Cookbook Recipe
Cinnamon Sugar Popcorn
 
Cookbook Recipe
Beefy Chili Burgers
 
Cookbook Recipe
Chicken Teriyaki Burgers
 
Cookbook Recipe
Turkey Herb & Cheese Burgers
 
Cookbook Recipe
Spicy Macaroni & Cheese
 
Cookbook Recipe
Fish Tacos
 
Cookbook Recipe
Brussels & Bacon Pizza
 
Cookbook Recipe
Ricotta Veggie White Pizza
 
Cookbook Recipe
Buffalo Sausage Pizza
 
Cookbook Recipe
Veggie Lentil Ziti
 
Cookbook Recipe
Vegetable "Fried" Rice
 
Cookbook Recipe
Creamy Coconut Curry
 
Cookbook Recipe
Avocado Pesto Pasta
 
Cookbook Recipe
Black Bean Brownies
 
Cookbook Recipe
Mexican Chocolate Mousse
 
Cookbook Recipe
Chia Rice Krispies
 
Cookbook Recipe
No-Bake Cheesecakes
 
Cookbook Recipe
Frozen Yogurt Cone
 



More Great Cookbooks: Breakfast | Dessert | Dinner | Low Calorie
Filter By & Scroll Down:                    

Cookbook Recipe
Build Your Own Oatmeal (Plain Oatmeal Recipe)
Oatmeal is a heart-healthy whole grain full of vitamins, minerals, and fiber to help you feel fuller with fewer total calories. In addition to healthy carbohydrates, oatmeal also has protein making it not only a great breakfast choice, but the perfect quick snack option anytime of the day. Instead of using oatmeal packets, make your own oatmeal and be in charge of nutrition and taste. Cook a pot of oatmeal for the whole crew & set up a row of flavors & mix-ins for a quick, personalized buffet.

Cookbook Recipe
Creamsicle Oatmeal
Oatmeal is a heart-healthy whole grain full of vitamins, minerals, and fiber to help you feel fuller with fewer total calories. In addition to healthy carbohydrates, oatmeal also has protein making it not only a great breakfast choice, but the perfect quick snack option anytime of the day. Instead of using oatmeal packets, make your own oatmeal and be in charge of nutrition and taste. Cook a pot of oatmeal for the whole crew & set up a row of flavors & mix-ins for a quick, personalized buffet.

Cookbook Recipe
PB & J Oatmeal
Oatmeal is a heart-healthy whole grain full of vitamins, minerals, and fiber to help you feel fuller with fewer total calories. In addition to healthy carbohydrates, oatmeal also has protein making it not only a great breakfast choice, but the perfect quick snack option anytime of the day. Instead of using oatmeal packets, make your own oatmeal and be in charge of nutrition and taste. Cook a pot of oatmeal for the whole crew & set up a row of flavors & mix-ins for a quick, personalized buffet.

Cookbook Recipe
Pumpkin Pie Oatmeal
Oatmeal is a heart-healthy whole grain full of vitamins, minerals, and fiber to help you feel fuller with fewer total calories. In addition to healthy carbohydrates, oatmeal also has protein making it not only a great breakfast choice, but the perfect quick snack option anytime of the day. Instead of using oatmeal packets, make your own oatmeal and be in charge of nutrition and taste. Cook a pot of oatmeal for the whole crew & set up a row of flavors & mix-ins for a quick, personalized buffet.

Cookbook Recipe
Apple Spice Oatmeal
Oatmeal is a heart-healthy whole grain full of vitamins, minerals, and fiber to help you feel fuller with fewer total calories. In addition to healthy carbohydrates, oatmeal also has protein making it not only a great breakfast choice, but the perfect quick snack option anytime of the day. Instead of using oatmeal packets, make your own oatmeal and be in charge of nutrition and taste. Cook a pot of oatmeal for the whole crew & set up a row of flavors & mix-ins for a quick, personalized buffet.

Cookbook Recipe
Chunky Monkey Oatmeal
Oatmeal is a heart-healthy whole grain full of vitamins, minerals, and fiber to help you feel fuller with fewer total calories. In addition to healthy carbohydrates, oatmeal also has protein making it not only a great breakfast choice, but the perfect quick snack option anytime of the day. Instead of using oatmeal packets, make your own oatmeal and be in charge of nutrition and taste. Cook a pot of oatmeal for the whole crew & set up a row of flavors & mix-ins for a quick, personalized buffet.

Cookbook Recipe
Savory Oatmeal
Oatmeal is a heart-healthy whole grain full of vitamins, minerals, and fiber to help you feel fuller with fewer total calories. In addition to healthy carbohydrates, oatmeal also has protein making it not only a great breakfast choice, but the perfect quick snack option anytime of the day. Instead of using oatmeal packets, make your own oatmeal and be in charge of nutrition and taste. Cook a pot of oatmeal for the whole crew & set up a row of flavors & mix-ins for a quick, personalized buffet.

Cookbook Recipe
Simple Smoothies
Smoothies are a great way to incorporate more fruits and vegetables into your day while providing natural sources of sugar, fiber, and health-boosting vitamins. Need to dine and dash? As a grab-and-go meal, smoothies are very versatile for busy schedules – make a double or triple batch when you have time and freeze the portions you’re not drinking in ice cube trays or muffin tins. Snack on the mini-smoothie pieces while frozen or let a handful thaw in a cup to drink in 30-45 minutes.

Cookbook Recipe
Breakfast Burritos
Step up your everyday scramble by adding flavorful vegetables and spices. Choosing whole wheat, spinach, or tomato tortillas to hold together eggs, beans, cheese, and salsa not only adds more heart-protecting fiber, but also lets you take your breakfast on the go. Breakfast burritos are another great “make ahead” meal that can be prepped, covered in plastic wrap, and frozen to reheat for the next time you need a quick protein-packed meal.

Cookbook Recipe
High Protein Pancakes
No need for pre-made mixes – pancakes made from scratch can still be simple. This recipe packs in extra protein by using cottage cheese as the base for a classic pancake recipe. Add in fresh or thawed berries, bananas, nuts, or chocolate chips to suit individual preferences. Make sure to save the leftovers in the fridge (for 1-3 days) or freezer (up to 3 months) to use as a quick snack or meal next time you’re in a rush.

Cookbook Recipe
Caprese Breakfast Toast
Try some of these breakfast sandwich combinations to break away from the drive-thru. Each of these three breakfast sandwich options can be made at home in 10 minutes, making them a great alternative with hand-picked ingredients and portions. Pair sandwiches with fresh fruit, yogurt, low-fat milk or 100% juice. Classic Italian ingredient combinations with a spin: this toast-topper packs in protein with ricotta cheese while including healthy carbohydrates from fruits, vegetables, and whole wheat bread.

Cookbook Recipe
Greens, Eggs, and Ham Breakfast Sandwich
A by-the-book food interpretation that marries healthy fats and lean proteins for quick energy. Try some of these breakfast sandwich combinations to break away from the drive-thru. Each of these three breakfast sandwich options can be made at home in 10 minutes, making them a great alternative with hand-picked ingredients and portions. Pair sandwiches with fresh fruit, yogurt, low-fat milk or 100% juice.

Cookbook Recipe
Sweet & Savory Cinnamon Breakfast Sandwich
For those days you can’t decide between sweet or savory breakfast options, choose this quick and healthy combination of rich cream cheese, sweet cinnamon bread, and crisp apples. Try some of these breakfast sandwich combinations to break away from the drive-thru. Each of these three breakfast sandwich options can be made at home in 10 minutes, making them a great alternative with hand-picked ingredients and portions. Pair sandwiches with fresh fruit, yogurt, low-fat milk or 100% juice.

Cookbook Recipe
Citrus Quinoa Fruit Salad
Quinoa: this tiny ingredient packs a punch as a versatile whole grain providing fiber, protein, calcium, and iron. Mixed with fresh berries, nuts, and a simple citrus dressing, quinoa fruit salad is a refreshing and filling breakfast. Need extra fuel for the morning? Add another fruit or nut option or pair 1 cup fruit salad with a glass of milk, 1-2 eggs, or 1-2 pieces of turkey bacon. Use your time wisely! Cut up leftover fruit as a quick go-to snack option for energy throughout your day. If you’re cooking quinoa for this recipe and want to use it for other meal options during a 48-hour shift, cook a large batch & refrigerate leftovers until you’re ready to use it.

Cookbook Recipe
Scramble & Sweet Potato Hash
Swapping sweet potatoes for russets or red potatoes ups the Vitamin A, Vitamin C, calcium and fiber in your breakfast hash. And by cooking the shredded sweet potatoes in a sauté of onions, bell peppers, and bacon, you can quickly add tons of traditional breakfast flavors while keeping unhealthy fats to a minimum. Team this hash with a quick egg scramble to balance out your breakfast plate with an easy protein source.

Cookbook Recipe
Mediterranean Breakfast Pizza
This loaded Mediterranean pizza is a great way to include all of your morning fueling needs into one, portable breakfast dish. Hummus, pine nuts, and lean deli meats all add un-traditional breakfast protein that can help you stay focused and fuller for longer when paired with healthy vegetables and a no-bake pita crust.

Cookbook Recipe
BBQ Couscous & Chickpea Salad
Not your typical pasta salad, this bright and flavorful version includes nutrient-packed ingredients that are easy to prepare in a hurry. Chickpeas and avocado both offer rich, healthy fats that, along with fiber and protein, help make this salad energy-sustaining. Tie it all together by using your favorite BBQ sauce or low-fat dressing.

Cookbook Recipe
Burrito Bowl
Take your burrito bowl skills up a notch by skipping the take-out and putting together this delicious one-dish lunch in your own kitchen. This classic carbohydrate + protein combination of rice and beans is matched with fresh vegetables and a simple, low-fat Chipotle cream sauce. Using brown rice instead of white rice adds extra fiber and protein to help keep you feeling fueled for longer.

Cookbook Recipe
BLT Pita Pocket
If you’re looking for a bread, roll, or wrap alternative, pita pockets make an excellent whole grain sandwich substitute. Combing versatility and portability, pita pockets can be used to make a quick broiled pizza (see Mediterranean Breakfast Pizza as an inspiration) or stuffed with your favorite sandwich or salad ingredients. Try this classic remake with half the fat of an original BLT.

Cookbook Recipe
Buffalo Chicken Pasta Salad
While this Buffalo Chicken Pasta Salad is not as messy as buffalo wings, it’s certainly just as flavorful. A spicy, homemade buffalo dressing that packs a hidden punch of protein will help you get fueled up for your day. Don’t forget the signature celery stalks to add extra crunch.

Cookbook Recipe
Tried & True Trail Mix
Trail mix is the perfect snack for your busy schedule: 1) it’s shelf stable and can last for weeks (when it’s not eaten immediately) 2) it’s easily portable and portion-able to fit varying energy needs 3) it’s entirely flexible to meet flavor and texture preferences while still providing plenty of lasting, healthy energy throughout the day.

Cookbook Recipe
Edamame Salad
Edamame, a form of soybeans, is the basis for this easy and energy-boosting salad that can be made with only 6 ingredients. This salad (served as a snack or side) includes the perfect balance of fruits, vegetables, heart-healthy fats, and protein to get you through a long day. Make a batch early on during shiftwork to keep in the fridge for 2-3 days.

Cookbook Recipe
Hawaiian BBQ Wrap
Tired of the standard deli sandwich options? Try these new twists to bring tons of color and healthy nutrients to the typical meat or vegetarian sandwich choices. Packing all of these delicious flavor combinations into a wrap not only gives you a free hand to eat your lunch on the go, but also lends itself to making multiple lunches at a time that can be refrigerated or frozen for later. Sweet, savory, and tangy – this wrap pulls together bold flavors and bright fruits and vegetables.

Cookbook Recipe
Spicy Roast Beef Wrap
Tired of the standard deli sandwich options? Try these new twists to bring tons of color and healthy nutrients to the typical meat or vegetarian sandwich choices. Packing all of these delicious flavor combinations into a wrap not only gives you a free hand to eat your lunch on the go, but also lends itself to making multiple lunches at a time that can be refrigerated or frozen for later. Lean roast beef provides a great source of protein and iron while horseradish and sauerkraut bring a spicy kick to this Reuben-inspired wrap.

Cookbook Recipe
White Bean Avocado Wrap
Tired of the standard deli sandwich options? Try these new twists to bring tons of color and healthy nutrients to the typical meat or vegetarian sandwich choices. Packing all of these delicious flavor combinations into a wrap not only gives you a free hand to eat your lunch on the go, but also lends itself to making multiple lunches at a time that can be refrigerated or frozen for later. A quick meat-free and dairy-free wrap option that balances canned white beans with fresh vegetables for a light, yet filling lunch.

Cookbook Recipe
Protein-Powered Tuna
Tuna, canned in water, has a powerful food trifecta: (1) it’s an inexpensive ingredient, (2) it’s shelf-stable and easy to use, and (3) it’s incredibly nutritious as a whole food source of healthy fats and protein. If you’ve become bored with the typical “tuna salad” or aren’t a fan of mayo-laden mixes, try these takeovers ideas to incorporate more tuna into your lunch rotations. Use these mixes in a sandwich/wrap, as a green salad topper, or eat as is with crackers or low-sodium pretzels. (If you’re still not a big fish fan, substitute canned or cooked chicken for tuna in any of these recipes.) The new basic tuna salad mixture that swaps heavy mayo with high protein plain Greek yogurt.

Cookbook Recipe
Lemon Pepper Tuna Salad
Tuna, canned in water, has a powerful food trifecta: (1) it’s an inexpensive ingredient, (2) it’s shelf-stable and easy to use, and (3) it’s incredibly nutritious as a whole food source of healthy fats and protein. If you’ve become bored with the typical “tuna salad” or aren’t a fan of mayo-laden mixes, try these takeovers ideas to incorporate more tuna into your lunch rotations. Use these mixes in a sandwich/wrap, as a green salad topper, or eat as is with crackers or low-sodium pretzels. (If you’re still not a big fish fan, substitute canned or cooked chicken for tuna in any of these recipes.) A tart citrus-spin lightens up this tuna salad base while cherry tomatoes add a hint of sweetness.

Cookbook Recipe
Green Giant Tuna Salad
Tuna, canned in water, has a powerful food trifecta: (1) it’s an inexpensive ingredient, (2) it’s shelf-stable and easy to use, and (3) it’s incredibly nutritious as a whole food source of healthy fats and protein. If you’ve become bored with the typical “tuna salad” or aren’t a fan of mayo-laden mixes, try these takeovers ideas to incorporate more tuna into your lunch rotations. Use these mixes in a sandwich/wrap, as a green salad topper, or eat as is with crackers or low-sodium pretzels. (If you’re still not a big fish fan, substitute canned or cooked chicken for tuna in any of these recipes.) This bright “Green Giant” mix of fresh vegetables, aromatic herbs, salad greens and tuna will definitely leave you feeling jolly and ready to tackle the rest of your day.

Cookbook Recipe
Southwest Veggie Quesadilla
Quesadillas are another great snack or meal option that can bring the recommended balance of fruits, vegetables, whole grains, healthy fats, and lean proteins together in one simple dish. Whether you’re in the mood for a sweet or savory dish, these quesadilla recipes can be prepared in a short amount of time to eat immediately or pack away in your fridge or freezer for later. With vegetables, beans, and melted cheese providing ample protein, you’ll have no problem getting your fair share of vegetables for the day with this simple Southwest-inspired quesadilla.

Cookbook Recipe
Stuffed Turkey Quesadilla
Quesadillas are another great snack or meal option that can bring the recommended balance of fruits, vegetables, whole grains, healthy fats, and lean proteins together in one simple dish. Whether you’re in the mood for a sweet or savory dish, these quesadilla recipes can be prepared in a short amount of time to eat immediately or pack away in your fridge or freezer for later. Despite paying homage to Thanksgiving leftovers, this quesadilla’s tangy combination of lean turkey, cranberry sauce, and vegetables is great any time of the year. If you don’t have leftover turkey breast, try sliced deli turkey or ground turkey cooked with your salt-free seasoning of choice.

Cookbook Recipe
Milk & Honey Energy Bites
Save yourself from the processed ingredients of store-bought granola bars and try making some of these quick-energy, no-bake bites from home or the firehouse. With healthy fats, proteins, and natural sugars, these balanced bites are the perfect snack option between meals, during late night shifts, or for quick energy before a morning workout. Pair with a glass of low-fat milk or water to help you stay hydrated.

Cookbook Recipe
Chocolate Coffee Buzz Bites
Save yourself from the processed ingredients of store-bought granola bars and try making some of these quick-energy, no-bake bites from home or the firehouse. With healthy fats, proteins, and natural sugars, these balanced bites are the perfect snack option between meals, during late night shifts, or for quick energy before a morning workout. Pair with a glass of low-fat milk or water to help you stay hydrated.

Cookbook Recipe
Maple, Almond, Oat Bites
Save yourself from the processed ingredients of store-bought granola bars and try making some of these quick-energy, no-bake bites from home or the firehouse. With healthy fats, proteins, and natural sugars, these balanced bites are the perfect snack option between meals, during late night shifts, or for quick energy before a morning workout. Pair with a glass of low-fat milk or water to help you stay hydrated.

Cookbook Recipe
Cinnamon & Peanut Butter Dip
Greek yogurt proves its adaptability by serving as the low-fat, high-protein base for quick and delicious dips. These recipes can easily be made into a single serving snack option or bulked up to feed a crowd. Serve with fresh fruit, vegetables, or whole wheat carbohydrate sources like pretzels, low-fat crackers, and pita wedges.

Cookbook Recipe
Chocolate Chip Dip
Greek yogurt proves its adaptability by serving as the low-fat, high-protein base for quick and delicious dips. These recipes can easily be made into a single serving snack option or bulked up to feed a crowd. Serve with fresh fruit, vegetables, or whole wheat carbohydrate sources like pretzels, low-fat crackers, and pita wedges.

Cookbook Recipe
French Onion Dip
Greek yogurt proves its adaptability by serving as the low-fat, high-protein base for quick and delicious dips. These recipes can easily be made into a single serving snack option or bulked up to feed a crowd. Serve with fresh fruit, vegetables, or whole wheat carbohydrate sources like pretzels, low-fat crackers, and pita wedges.

Cookbook Recipe
Greek Vegetable Dip
Greek yogurt proves its adaptability by serving as the low-fat, high-protein base for quick and delicious dips. These recipes can easily be made into a single serving snack option or bulked up to feed a crowd. Serve with fresh fruit, vegetables, or whole wheat carbohydrate sources like pretzels, low-fat crackers, and pita wedges.

Cookbook Recipe
Spicy Buffalo Popcorn
Whether you’re craving a sweet or salty snack, popcorn is the perfect option to stay on track for your health. Skip the movie theater butter and try out these flavorful renditions at home for a whole grain snack with less than 60 calories a cup.

Cookbook Recipe
Garlic Parmesan Popcorn
Whether you’re craving a sweet or salty snack, popcorn is the perfect option to stay on track for your health. Skip the movie theater butter and try out these flavorful renditions at home for a whole grain snack with less than 60 calories a cup.

Cookbook Recipe
Dark Chocolate Sea Salt Popcorn
Whether you’re craving a sweet or salty snack, popcorn is the perfect option to stay on track for your health. Skip the movie theater butter and try out these flavorful renditions at home for a whole grain snack with less than 60 calories a cup.

Cookbook Recipe
Cinnamon Sugar Popcorn
Whether you’re craving a sweet or salty snack, popcorn is the perfect option to stay on track for your health. Skip the movie theater butter and try out these flavorful renditions at home for a whole grain snack with less than 60 calories a cup.

Cookbook Recipe
Beefy Chili Burgers
Regardless of the protein source you’re choosing, there is no need for burgers to ever be boring. Check out these versatile recipes for beef, chicken, or turkey burgers that will help remind you why less-processed food is best for nutrition and flavor. Despite seeming like small, quarter-pounder portions, these veggie and flavor packed recipes still provide tons of filling energy. Make burgers to grill immediately or freeze them for up to 1 month before cooking from thawed or frozen.

Cookbook Recipe
Chicken Teriyaki Burgers
Regardless of the protein source you’re choosing, there is no need for burgers to ever be boring. Check out these versatile recipes for beef, chicken, or turkey burgers that will help remind you why less-processed food is best for nutrition and flavor. Despite seeming like small, quarter-pounder portions, these veggie and flavor packed recipes still provide tons of filling energy. Make burgers to grill immediately or freeze them for up to 1 month before cooking from thawed or frozen.

Cookbook Recipe
Turkey Herb & Cheese Burgers
Regardless of the protein source you’re choosing, there is no need for burgers to ever be boring. Check out these versatile recipes for beef, chicken, or turkey burgers that will help remind you why less-processed food is best for nutrition and flavor. Despite seeming like small, quarter-pounder portions, these veggie and flavor packed recipes still provide tons of filling energy. Make burgers to grill immediately or freeze them for up to 1 month before cooking from thawed or frozen.

Cookbook Recipe
Spicy Macaroni & Cheese
You don’t have to give up hearty, home-cooking dishes when trying to eat healthy. This macaroni and cheese includes all of the warmth of gooey baked pasta dishes, but swaps out a thick and heavy sauce for the addition of tasty grilled vegetables and a hint of spice.

Cookbook Recipe
Fish Tacos
Fish is an excellent and flexible source of lean proteins as well as healthy fats. When coated in a dry rub that’s rich in flavor but low in fat and sodium, white fish makes for a great street taco stuffer. Combine with a side of brown rice, beans, and your favorite vegetables for taco toppings for a simple and satisfying meal.

Cookbook Recipe
Brussels & Bacon Pizza
Pizzas are great crowd pleaser or personalized entrée that can easily be made healthier than common take-out options. Buying a pre-made dough or pre-baked crust to speed up the process can quickly turn homemade pizzas into a kitchen staple. Try these easy pizza recipes that rely on low-calorie vegetables and sauces to load up on flavor without excessive fat.

Cookbook Recipe
Ricotta Veggie White Pizza
Pizzas are great crowd pleaser or personalized entrée that can easily be made healthier than common take-out options. Buying a pre-made dough or pre-baked crust to speed up the process can quickly turn homemade pizzas into a kitchen staple. Try these easy pizza recipes that rely on low-calorie vegetables and sauces to load up on flavor without excessive fat.

Cookbook Recipe
Buffalo Sausage Pizza
Pizzas are great crowd pleaser or personalized entrée that can easily be made healthier than common take-out options. Buying a pre-made dough or pre-baked crust to speed up the process can quickly turn homemade pizzas into a kitchen staple. Try these easy pizza recipes that rely on low-calorie vegetables and sauces to load up on flavor without excessive fat.

Cookbook Recipe
Veggie Lentil Ziti
Frozen vegetables are great kitchen staples that can easily be incorporated into any pasta dish to quickly add color, texture, and healthy nutrients like fiber, vitamins, and minerals. This recipe not only incorporates healthy vegetables into the pasta portions, but also uses protein-powered red lentils to bulk up an easy ziti dish that’s sure to fuel a hungry crowd.

Cookbook Recipe
Vegetable "Fried" Rice
Cut down on the sodium of traditional takeout by making your own version of this classic Asian rice dish at home. Whether you have a wok or not, this one-pan wonder not only makes cleanup a breeze, but it also helps blend together the subtle and satisfying flavors of fresh vegetables, nutty brown rice, and tangy teriyaki.

Cookbook Recipe
Creamy Coconut Curry
As simple, 1-pot dishes that easily serve a crowd for little cash, curries are perfect versatile recipes to incorporate into your monthly meal rotation. Despite being vegetarian, this bright and bold curry provides plenty of protein as well as an awesome array of vegetables. As you cook with it more, take the spice up or down to your personal preference and try new vegetable combos.

Cookbook Recipe
Avocado Pesto Pasta
Whether you’re using homemade pesto or low-sodium store bought options, pesto is a great way to add flavor to any dish, especially pasta. As an “anything but the kitchen sink” inspired recipe, this a great catchall dish for whatever vegetables and proteins you have leftover in the fridge or as a customized pasta paired with your favorite seasonal foods. Added bonus: this dish works equally as well warm or cold, fresh or refrigerated for 2-3 days.

Cookbook Recipe
Black Bean Brownies
Studded with gooey chocolate chips, you’ll never even know these brownies are also high in natural protein, fiber, and whole grains. Brownies can be kept in the refrigerator or freezer for up to 1 week so you have a healthy dessert option to soothe your sweet tooth and keep your nutrition goals in check.

Cookbook Recipe
Mexican Chocolate Mousse
Spicy, sweet, and savory – this avocado-based mousse recipe replaces the heaviness of traditional ingredients without losing the decadence of a perfectly smooth mousse. Pair with a handful of your favorite granola or fresh fruit and make sure to keep any leftovers in your fridge for the perfect ending to your next meal.

Cookbook Recipe
Chia Rice Krispies
Take a simple classic, add some high-protein and high-fiber ingredients, and you’ve got a great “dessert” that can be made in minutes and eaten any time of the day for quick energy. Marshmallows…crispy cereal…and chia? Don’t knock it ‘til you try it.

Cookbook Recipe
No-Bake Cheesecakes
Healthy cheesecake in 15 minutes or less? Yes, it’s actually possible. If you’re a fan of rich and creamy cheesecakes but want to cut back on the full-fat options, try these simple substitutions to make cheesecakes a less dangerous dessert option. Make this recipe in individual servings for a quick snack or as a dish to share with friends, family, or coworkers.

Cookbook Recipe
Frozen Yogurt Cone
This grown-up version of “Make your own Sundaes” boosts the protein and healthy carbohydrate count while skipping most of the fat traditionally found in ice cream cones. Personalize your frozen yogurt treat with a favorite Greek yogurt flavor and a mix of your go-to toppings.

A collection of heart healthy recipes, nutrition information, and quick cooking tips geared towards the demanding energy needs of firefighters and EMTs. This variety of remodeled classics and bold new combinations all support heart health and weight management with recipes lower in total fat, saturated fat, and sodium. Including breakfast, lunch, dinner, snack, and dessert ideas, each recipe can be enjoyed for 500 calories or less per serving and be ready to eat within 30 minutes or less! (If you're using MyFitness Pal to track your weight and exercise goals, check out the tag "Fueling A Firehouse" to find all of these recipes for quick nutrition logging.) © University of Utah, Division of Nutrition, Megan Chacosky: Focused Area of Study

Thank you for your interest in mchacosky's cookbook and for helping support the BakeSpace community of independent cookbook authors!

Here’s some quick information regarding how our cookbook platform works, along with a few tips for making the most of cookbooks you add to your library.

But first… If you’re new to BakeSpace, take a minute to visit our "About" page to learn more about our delicious community, which has been helping home cooks swap recipes and connect with fellow foodies worldwide since 2006.

What is the Cookbook Café Platform?

Cookbook Café is our one-of-a-kind cookbook publisher, marketplace and reader. It empowers everyone to create, market and distribute a cookbook as both a web-based eBook and an iPad app. It also makes it incredibly easy for home cooks to discover and use amazing grassroots cookbooks they won't find anywhere else. Since 2012, we've published thousands of cookbooks authored by home chefs, nonprofit organizations, clubs, brands, etc. Our goal is to democratize cookbook publishing and make it easy to build an online library of amazing grassroots cookbooks.

How do I "download" a cookbook?

You don't need to "download" cookbooks or deal with any files. All of the cookbooks you select (free and paid) using Cookbook Café become available to you automatically on any device (computer, tablet or smartphone) whenever you’re logged-in to your free BakeSpace account.

When you see a cookbook you like, simply click the green "Get it Now" button. If you're not logged in to BakeSpace, you'll be asked to login (or join) so the cookbook can be added to your cookbook library. Once in your library, you can access the cookbook anytime, anywhere via BakeSpace.com, as well as our Cookbook Café iPad app.

While you're checking out cookbooks, also take some time to visit other parts of the delicious BakeSpace.com community where you can swap recipes and connect with others who share your passion for food and the culinary lifestyle.

Get ready to enjoy a uniquely smart and social cookbook experience!

Once a cookbook is added to your BakeSpace library, our proprietary recipe indexing technology makes it easy for you to find any specific recipe across all of your cookbooks… so there's no need to remember which cookbook contains that perfect recipe. In addition, you can connect directly with each cookbook author, leave comments/reviews and even ask questions about recipe substitutions, history, etc.

Need more info/help or want to provide some feedback?

We're happy to help! Send us an email to cookbooks@bakespace.com.

I’d love to make my own cookbook - how do I do that?

It's easy and free... visit our Make Your Own Cookbook section to get started.

Help get the word out about this cookbook! Grab the cookbook widget and paste it on your own website or blog.

Embed this code on your site

Login to be the first to review/leave a comment.
Cookbook Recipe
Fueling a Firehouse

FREE

A collection of heart healthy recipes, nutrition information, and quick cooking tips geared towards the demanding energy needs of firefighters and EMTs. This variety of remodeled classics and bold new combinations all support heart health and weight management with recipes lower in total fat, saturated fat, and sodium. Including breakfast, lunch, dinner, snack, and dessert ideas, each recipe can be enjoyed for 500 calories or less per serving and be ready to eat within 30 minutes or less! (If you're using MyFitness Pal to track your weight and exercise goals, check out the tag "Fueling A Firehouse" to find all of these recipes for quick nutrition logging.) © University of Utah, Division of Nutrition, Megan Chacosky: Focused Area of Study