Get Back in the Kitchen! Easy Healthy Meals for the Non-Chef by Kathy and Andrew Judson
The Only Salad Dressing You’ll Ever NeedThis dressing is something I've been using since I lived in France. I use it for a lot of things, including as a poultry marinade. It's tangy, super easy to make and best of all doesn't have the chemicals and additives that store bought dressings do. Enjoy!
Colourful Winter Cole SlawI've been making this one for years! It's pretty, it's filling and its super healthy! Cabbage is phenomenal for making you feel full for a long time as its super packed with fiber and Vitamins A and C!
Apple Beet SaladI love beets because they contain high levels of anti-carcinogens and are super tasty! They have strong diuretic properties and have essentially no fat in them.They are also a good source of iron.
Endive Rhubarb SaladEndives have a yummy bold flavour and have been reported to aid in avoiding numerous health related issues such as Alzheimer's disease, acne, constipation and many more. They are rich in antioxidants and actually help reduce glucose and cholesterol levels.
Now That’s A Green Salad!!There is tons of nutrition in this salad and it's so tasty too! The main ingredient here is kale, which is loaded in vitamins K, A and C and is chalk full of fiber.
Cheater Cheater, A Healthier Chicken CeasarThis is definitely not a low calorie salad but we've found a way to make it much healthier by using nitrite free organic bacon from the butcher and free range chicken. Treat yourself to this one as a cheat meal after a workout!
Spicy Meaty 3 Bean SoupBeans are great because they low in fat, rich in fiber and iron, and are an inexpensive form of protein. This soup is thick and chunky so it makes a hearty meal with leftovers that you can enjoy throughout the week.
Yummy Butternut Squash SoupThe list of vitamins, particularly B vitamins, in winter squashes are long and it actually contains Omega 3 fatty acids which aren't always easy to ingest through foods. Like many fruit (yes, it's a fruit) it is highly fibrous so it fills you up quickly so you're no likely overeat.
Chicken Cauliflower Power SoupAs a cancer fighting, digestive and anti-inflammatory aid, cauliflower is a super food that when combined with protein packed lean chicken in a soup, makes a perfect meal or side.
Tortilla SoupThis is by far my favourite meal yet! Spicy and loaded with healthy goodies. Try it with a dab of plain greek yogurt on top instead of the traditional sour cream. You'll never know the difference!
Apple Maple Steel Cut OatsDrop the boxed cereal and get your oats in ya! Oatmeal is loaded with B vitamins, have cancer-fighting anti-oxidants and reduce inflammation in the body. They also balance blood sugar and reduce cholesterol. They best thing about using oats is that they contain the most amount of soluble fiber of any other grain. Here's a tip if you're pressed for time in the morning, let your steel cut oats sit in the fridge in water over night and then just heat and serve in the morning.
Breakfast Egg BurritoEggs are a quick and inexpensive protein and offer lasting energy. Including them in your diet is important, but it is an allergen for some. Eggs have high levels of B vitamins, selenium and choline.
Simple Oatmeal Power PancakesThese are super quick to make and fill you up until the next meal. This is definitely a regular breakfast staple on one of our plans as it contains eggs and oatmeal for a super power-packed morning. The tablespoon of cinnamon will also aid in stabilizing your blood sugar.
Chia/Flax/Quinoa Power PancakesChia a seeds are an amazing seed as they are high in protein and antioxidants and are an awesome appetite suppressant as they are high in fiber and thicken by absorbing water, slowly releasing it in your body, sustaining you for hours. Flax seeds are known as a miracle food. It helps maintain healthy skin, muscle tone, immunity and nervous system function. Its super high in lignans which are antioxidants that help balance female hormones, keeping excess body fat at bay.
Spelt French ToastThere is no reason that a healthy diet should exclude something as tasty as French toast....so long as the bread is a healthy choice bread made from scratch at a bakery or a gluten free or ancient grain bread. Just beware of gluten free breads made of potato flour/starch, tapioca flour/starch or corn flour. All of those will spike your blood sugar!
Avocado Tomato Open Face SandwichYou can't get easier than this tasty breakfast! Avocados are loaded in vitamins and good monosaturated fats and oleic acid, which helps with reducing your bad cholesterol. It is high in L-carnitine which is an amino acid that promotes fat metabolism! Rye contains more nutrients than wheat because it isn't refined as most wheat products are. Rye also helps remove free radicals from the body. Tomatoes are rich in lycopene which is anti-carcenogenic property as well as vitamins K, C and A
Morning Power Chocolate ShakeWhy New Zealand Whey? Because its the cleanest whey protein on the planet. This is not a brand but the source of the whey.
Yummy Breakfast CookiesI actually started eating these lots to help get rid of my granola bar addiction after I had my twins. I needed them for either a quick snack or a fast on the go breakfast. These are perfect for either.
Quinoa Bison Cabbage RollsI've taken an old family recipe here and have thrown a healthy twist to it, by using quinoa instead of rice and bison instead of beef. Quinoa contains a healthy dose of protein and a vast array of vitamins and minerals. Bison is a much leaner and healthier meat choice than beef because it is naturally leaner, lower in calories and saturated fat and is raised free range and grass fed. It is also full of beta-carotene which helps prevent cancer.
White Meat Stove Top BurgerSteam is the key to meat moisture here, but this recipe is also great on the BBQ.
Burger with Sautéed Mushrooms and OnionsBison isn't always easy to find, but is the healthier choice. However, lean beef from the butcher, which is antibiotic and hormone free is the next best option.
Perfect Whole Chicken with Sweet PotatoThis is a really easy healthy meal, that you can literally throw in the pot and cook but its feeds you for several meals.
Thai Coconut Curry Chicken Healthy Cheat MealThis meal is a little higher in calories, so reserve this healthy treat for your cheat meals and after a workout! It gets most of its calories from the coconut milk, which is rich in vitamins and the anti-viral and anti-microbial benefits of laurie acid.
Gluten Free “Traditional” Spaghetti and MeatballsPasta Heaven! Who says you can't have a pasta dish while trying to lose weight! It's all about the timing of when you have it and the quality of the noodles you choose. Go for a gluten free brown rice pasta or an ancient grain blend!
Beans, Rice and Veggies with Lean Hot Italian Sausage SurpriseBeans are great because they truly are an inexpensive source of protein, iron and fiber, and keep you full and give you tons of energy throughout the day.
Cauliflower Sausage BakeCauliflower naturally detoxifies the body and it provides just about 100 percent of your daily vitamin C requirements.
Chicken FajitasFajitas can be very healthy if you modify some of the ingredients and include lots of veg and lean organic meats.
Vegetable Crab Stuffed MushroomsMushrooms never get credit for how healthy they are. But, as a matter of fact, they are rich in protein, are known to boost immune function, regulate blood pressure and can actually help reduce your risk of cancer by lowering estrogen levels in the body
Cauliflower Crust PizzaThis is by far the best way to have pizza. It sounds crazy, but some would never know the crust is made of a vegetable!
Gluten Free Greek Pasta SaladThis one is awesome to bring to a pot luck. Be sure that you purchase good quality brown rice, quinoa or ancient grain noodles.
Tasty WhiteFish for Fish HatersThis recipe can convert a fish hater to a fish lover with one bite! Fish is so good for you and should never be excluded. It contains an enormous amount of the essential amino acids that maintain lean muscle tissue. Whitefish in particular (cod, halibut, haddock sole, sea bass etc) are much less prone to picking up high levels of toxic residues than other ocean fish, because the carry their oil in their livers.
Mexican PizzasA super quick meal, chalk full of protein and fiber that everyone loves, including the kiddos.
Juiciest Chicken Ever!Chicken is a key staple in any non-vegetarian weight loss plan because it offers a great low fat source of clean protein to your diet. The end!
Gluten Free Zucchini Vegetable “Spaghetti”This is a lovely dinner that is a bit different than your typical gluten-free pasta dish because there are no noodles and only vegetables posing as noodles. It's a fun and tasty treat.
Frozen Berry TreatsThis one is a great little treat that will cool you down on hot days. It's a popular one with the kiddos too.
Chocolate Covered StrawberriesThe antioxidant properties in cocoa or dark chocolate are amazing. Having a little bit of dark chocolate every day or every other day will hold off your sweet cravings and stop you from binging on junk later.
HumousThere is a ton of iron in chickpeas, along with a healthy amount of protein, fiber and manganese, a powerful anti-oxidant that combats free radicals and helps your body fight against cancer.
GuacamoleGarlicky good!! The treat is high in L-carnitine from the avocados, which is directly related to fat metabolism. The garlic in it helps in the reduction of unhealthy fats and cholesterol.
Never Order Toxic Movie Popcorn AgainDefinitely a cheat snack, but for those who CANNOT go to a movie theatre without getting popcorn, this is a great alternative that won't leave you feeling that you've deprived yourself of one of life's great pleasures.
Get Well Soon!I'm not a fan of masking illness symptoms with medicine but would rather fix the problem internally. I rarely catch a cold but in the odd instance that I do, I drink this mixture. Each ingredient has a purpose. Ginger is an immune booster, and can help your body fight infections, colds and flus. Garlic has important anti-viral benefits. Lemons are full of Vitamin C, which also helps boost immunity. Honey can soothe a cough, helps with sleep, and helps kill antibiotic resistant bacteria.
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
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.
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.
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
Apple Cider Vinegar
New Zealand Whey Protein Powder
Steel Cut Oats
Ground Black Pepper
Stevia Sweetener or Xylitol Sweetener
Sirachi Gluten Free Hot Sauce
Bragg’s Gluten Free Soy Sauce
Real Maple Syrup or E.D. Smith’s No Sugar Added Syrup
Equipment and Useful Tools:
Slap Chop or Mini Food Processor
Large and medium frying pans
In the fridge every week:
2% goat’s milk
Goat’s butter or coconut spread
Organic Greek plain goat yogurt
Baby spinach and kale
Limes and lemons – for flavour and citrus water
Natural organic almond butter