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Get Back in the Kitchen! Easy Healthy Meals for the Non-Chef by Kathy and Andrew Judson


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Get Back in the Kitchen! Easy Healthy Meals for the Non-Chef by Kathy and Andrew Judson
53 Recipes
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Cookbook Recipes
Cookbook Recipe
The Only Salad Dressing You’ll Ever Need
 
Cookbook Recipe
Brussel Sprout Salad
 
Cookbook Recipe
Colourful Winter Cole Slaw
 
Cookbook Recipe
Apple Beet Salad
 
Cookbook Recipe
Endive Rhubarb Salad
 
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Now That’s A Green Salad!!
 
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Cheater Cheater, A Healthier Chicken Ceasar
 
Cookbook Recipe
Spicy Meaty 3 Bean Soup
 
Cookbook Recipe
Yummy Butternut Squash Soup
 
Cookbook Recipe
Chicken Cauliflower Power Soup
 
Cookbook Recipe
Tortilla Soup
 
Cookbook Recipe
Apple Maple Steel Cut Oats
 
Cookbook Recipe
Breakfast Egg Burrito
 
Cookbook Recipe
Simple Oatmeal Power Pancakes
 
Cookbook Recipe
Chia/Flax/Quinoa Power Pancakes
 
Cookbook Recipe
Spelt French Toast
 
Cookbook Recipe
Avocado Tomato Open Face Sandwich
 
Cookbook Recipe
Open Face Egg Sandwich
 
Cookbook Recipe
Morning Power Chocolate Shake
 
Cookbook Recipe
Morning Power Vanilla Shake
 
Cookbook Recipe
Yummy Breakfast Cookies
 
Cookbook Recipe
Quinoa Bison Cabbage Rolls
 
Cookbook Recipe
White Meat Stove Top Burger
 
Cookbook Recipe
Burger with Sautéed Mushrooms and Onions
 
Cookbook Recipe
Spicy Bison Chilli
 
Cookbook Recipe
Perfect Whole Chicken with Sweet Potato
 
Cookbook Recipe
Thai Coconut Curry Chicken Healthy Cheat Meal
 
Cookbook Recipe
Beef/Quinoa Stuffed Peppers and Tomatoes
 
Cookbook Recipe
Gluten Free “Traditional” Spaghetti and Meatballs
 
Cookbook Recipe
Beans, Rice and Veggies with Lean Hot Italian Sausage Surprise
 
Cookbook Recipe
Cauliflower Sausage Bake
 
Cookbook Recipe
Chicken Fajitas
 
Cookbook Recipe
Vegetable Crab Stuffed Mushrooms
 
Cookbook Recipe
Chicken Lettuce Wraps
 
Cookbook Recipe
Cauliflower Crust Pizza
 
Cookbook Recipe
Gluten Free Greek Pasta Salad
 
Cookbook Recipe
Tasty WhiteFish for Fish Haters
 
Cookbook Recipe
Mexican Pizzas
 
Cookbook Recipe
Juiciest Chicken Ever!
 
Cookbook Recipe
Gluten Free Zucchini Vegetable “Spaghetti”
 
Cookbook Recipe
Lean Beef Soft Taco Wrap
 
Cookbook Recipe
Egg Salad Wrap
 
Cookbook Recipe
Tumeric Curry Melt
 
Cookbook Recipe
Healthier Mac N’ Cheese
 
Cookbook Recipe
Frozen Berry Treats
 
Cookbook Recipe
Frozen Coco-Peanut Butter Bananas
 
Cookbook Recipe
Chocolate Covered Strawberries
 
Cookbook Recipe
Sugar Free, Gluten Free, No Flour Cookies
 
Cookbook Recipe
Humous
 
Cookbook Recipe
Super Salsa
 
Cookbook Recipe
Guacamole
 
Cookbook Recipe
Never Order Toxic Movie Popcorn Again
 
Cookbook Recipe
Get Well Soon!
 

Cookbook Recipe
The Only Salad Dressing You’ll Ever Need

Cookbook Recipe
Brussel Sprout Salad

Cookbook Recipe
Colourful Winter Cole Slaw

Cookbook Recipe
Apple Beet Salad

Cookbook Recipe
Endive Rhubarb Salad

Cookbook Recipe
Now That’s A Green Salad!!

Cookbook Recipe
Cheater Cheater, A Healthier Chicken Ceasar

Cookbook Recipe
Spicy Meaty 3 Bean Soup

Cookbook Recipe
Yummy Butternut Squash Soup

Cookbook Recipe
Chicken Cauliflower Power Soup

Cookbook Recipe
Tortilla Soup

Cookbook Recipe
Apple Maple Steel Cut Oats

Cookbook Recipe
Breakfast Egg Burrito

Cookbook Recipe
Simple Oatmeal Power Pancakes

Cookbook Recipe
Chia/Flax/Quinoa Power Pancakes

Cookbook Recipe
Spelt French Toast

Cookbook Recipe
Avocado Tomato Open Face Sandwich

Cookbook Recipe
Open Face Egg Sandwich

Cookbook Recipe
Morning Power Chocolate Shake

Cookbook Recipe
Morning Power Vanilla Shake

Cookbook Recipe
Yummy Breakfast Cookies

Cookbook Recipe
Quinoa Bison Cabbage Rolls

Cookbook Recipe
White Meat Stove Top Burger

Cookbook Recipe
Burger with Sautéed Mushrooms and Onions

Cookbook Recipe
Spicy Bison Chilli

Cookbook Recipe
Perfect Whole Chicken with Sweet Potato

Cookbook Recipe
Thai Coconut Curry Chicken Healthy Cheat Meal

Cookbook Recipe
Beef/Quinoa Stuffed Peppers and Tomatoes

Cookbook Recipe
Gluten Free “Traditional” Spaghetti and Meatballs

Cookbook Recipe
Beans, Rice and Veggies with Lean Hot Italian Sausage Surprise

Cookbook Recipe
Cauliflower Sausage Bake

Cookbook Recipe
Chicken Fajitas

Cookbook Recipe
Vegetable Crab Stuffed Mushrooms

Cookbook Recipe
Chicken Lettuce Wraps

Cookbook Recipe
Cauliflower Crust Pizza

Cookbook Recipe
Gluten Free Greek Pasta Salad

Cookbook Recipe
Tasty WhiteFish for Fish Haters

Cookbook Recipe
Mexican Pizzas

Cookbook Recipe
Juiciest Chicken Ever!

Cookbook Recipe
Gluten Free Zucchini Vegetable “Spaghetti”

Cookbook Recipe
Lean Beef Soft Taco Wrap

Cookbook Recipe
Egg Salad Wrap

Cookbook Recipe
Tumeric Curry Melt

Cookbook Recipe
Healthier Mac N’ Cheese

Cookbook Recipe
Frozen Berry Treats

Cookbook Recipe
Frozen Coco-Peanut Butter Bananas

Cookbook Recipe
Chocolate Covered Strawberries

Cookbook Recipe
Sugar Free, Gluten Free, No Flour Cookies

Cookbook Recipe
Humous

Cookbook Recipe
Super Salsa

Cookbook Recipe
Guacamole

Cookbook Recipe
Never Order Toxic Movie Popcorn Again

Cookbook Recipe
Get Well Soon!

How To Use This Cookbook

This cookbook can be used in conjunction with or without a Fitness Anywhere Customized Nutrition Plan. Those on a plan will be able to plug in each recipe if they desire when suggested, so that those who are more challenged in the kitchen can make something great with the suggested grocery list. I’ve written each recipe in the simplest and most general way, not to conform with a traditional cookbook style, but to help out those who don’t know their way around a kitchen as well, or for those who are used to cooking in a much more relaxed style; ie. a little pinch of this, a little splash of that.

Eating for your Body Type

The Ectomorph:

An Ectomorph will generally have a tough time gaining weight whether it is muscle or fat. Most are thin and have little muscle, giving them a frail appearance. Ectomorph's are also not very athletic and don't have as much stamina as a Mesomorph, but with training, that will change.

One key fact with the Ectomorph, is that muscular growth is slower and fat gain is very minimal. This means your weight gain will be cleaner, since the body of an Ectomorph metabolizes everything very fast, so fat gain is minimal.

Ectomorph Meals: Eating slow absorbing carbs and proteins is important for gaining muscle. Slow absorbing things will stay inside the small intestine longer for long-lasting absorption.

The Mesomorph:

A Mesomorph is like the best of both worlds from the Ectomorph and Endomorph. This body type builds muscle quickly and can also lose fat quickly. This body type is muscular and athletic, often with broad shoulders and strong legs.

This is the body type most men wish they could be, but unfortunately few actually are this body type. Basically for a Mesomorph you have the advantage of dropping fat and gaining muscle.

Mesomorph Meals: There aren't many major challenges to overcome like trying to gain muscle or drop fat because a Mesomorph does that easily if the person is putting an effort into it. Eating 6 meals a day or more, one meal every 3 hours and drinking lots of water, while eating slow absorbing carbs is ideal for this body type.

Endomorph:

An Endomorph is basically someone who has trouble losing fat, but gains both fat and muscle easily. They are characterized by flabby and rounded muscles and have a soft look to them. Basically, an endomorph's biggest challenge is dropping the weight. Once that has been accomplished with a careful diet, the fat can be kept off and the muscle will come at a steady pace.

The good news for an endomorph is that they have wide powerful frames under all that fat and can gain muscle easily.

Endomorph Meals: When combined with training, diet will be responsible for 95% of weight loss. If you do not eat under your calorie maintenance level then you will never be able to drop the pounds. If you continue eating poorly while training, then all that training will be in vain because you won't shed an ounce. Basically you want to eat below your calorie maintenance level. Eating 6-8 small meals a day, drinking lots of water, eating fewer carbohydrates, and more protein will help with weight loss. Eating more protein ensures that your muscle won't be burned for energy when you eat less carbs. Although you will have some muscle loss when dropping the pounds, you want to keep as much muscle as you can, so that when you cut the body fat, you maintain some muscle mass.

Shopping, Kitchen Staples and Must Haves

When shopping, we’d hope that you’d buy organic produce as much as possible. If you can’t buy organic, wash it, soak it and get those chemicals off the vegetables before they reek havoc on your hormonal system, making it difficult for you to lose weight. Aim for buying "the dirty dozen" as organic if possible. The dirty dozen are: Apples, celery, sweet bell peppers, peaches, strawberries, nectarines, grapes, spinach, lettuce, cucumbers, blueberries and potatoes. If it doesn’t specifically say organic in our ingredient list in this cookbook, assume it. As for meats, we’d hope that you buy free-range, antibiotic-free, hormone-free and local. Dairy is in its best version when it comes from a goat and is organic. If it must come from a cow, make sure it is organic and local. If in the Ottawa area, go see Joel at Sasloves in Westboro, who has some really great choices. Those in the Essex County area, go see Mark Muzzin at The Butcher of Kingsville. For all others, it may just take a bit of research. Most butchers will make a point of getting you what you'd want if they know there is a demand.

Here is a brief list of "kitchen must-haves" for your pantry:

Herbes de Provence

Sea Salt

Coconut Oil

Olive Oil

Apple Cider Vinegar

New Zealand Whey Protein Powder

Quinoa

Quinoa Flour

Quinoa Flakes

Quick Oats

Steel Cut Oats

Ground Black Pepper

Stevia Sweetener or Xylitol Sweetener

Sirachi Gluten Free Hot Sauce

Dijon Mustard

Turmeric

Bragg’s Gluten Free Soy Sauce

Chia seeds

Almonds

Real Maple Syrup or E.D. Smith’s No Sugar Added Syrup

Equipment and Useful Tools:

Garlic crusher

Meat thermometer

Acti-Fryer

Nutra Bullet

Slap Chop or Mini Food Processor

Large and medium frying pans

Large pot

Silpat

In the fridge every week:

2% goat’s milk

Goat’s butter or coconut spread

Organic Greek plain goat yogurt

Free-range eggs

Baby spinach and kale

Limes and lemons – for flavour and citrus water

Natural organic almond butter

Cookbook Recipe
Get Back in the Kitchen! Easy Healthy Meals for the Non-Chef by Kathy and Andrew Judson

14.99