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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
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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
 
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!
 

Cookbook Recipe
The Only Salad Dressing You’ll Ever Need
This 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!

Cookbook Recipe
Brussel Sprout Salad
Brussel Sprouts are low in fat and calories, but high in fiber and protein.

Cookbook Recipe
Colourful Winter Cole Slaw
I'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!

Cookbook Recipe
Apple Beet Salad
I 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.

Cookbook Recipe
Endive Rhubarb Salad
Endives 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.

Cookbook Recipe
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.

Cookbook Recipe
Cheater Cheater, A Healthier Chicken Ceasar
This 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!

Cookbook Recipe
Spicy Meaty 3 Bean Soup
Beans 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.

Cookbook Recipe
Yummy Butternut Squash Soup
The 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.

Cookbook Recipe
Chicken Cauliflower Power Soup
As 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.

Cookbook Recipe
Tortilla Soup
This 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!

Cookbook Recipe
Apple Maple Steel Cut Oats
Drop 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.

Cookbook Recipe
Breakfast Egg Burrito
Eggs 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.

Cookbook Recipe
Simple Oatmeal Power Pancakes
These 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.

Cookbook Recipe
Chia/Flax/Quinoa Power Pancakes
Chia 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.

Cookbook Recipe
Spelt French Toast
There 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!

Cookbook Recipe
Avocado Tomato Open Face Sandwich
You 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

Cookbook Recipe
Open Face Egg Sandwich

Cookbook Recipe
Morning Power Chocolate Shake
Why New Zealand Whey? Because its the cleanest whey protein on the planet. This is not a brand but the source of the whey.

Cookbook Recipe
Morning Power Vanilla Shake

Cookbook Recipe
Yummy Breakfast Cookies
I 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.

Cookbook Recipe
Quinoa Bison Cabbage Rolls
I'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.

Cookbook Recipe
White Meat Stove Top Burger
Steam is the key to meat moisture here, but this recipe is also great on the BBQ.

Cookbook Recipe
Burger with Sautéed Mushrooms and Onions
Bison 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.

Cookbook Recipe
Spicy Bison Chilli

Cookbook Recipe
Perfect Whole Chicken with Sweet Potato
This is a really easy healthy meal, that you can literally throw in the pot and cook but its feeds you for several meals.

Cookbook Recipe
Thai Coconut Curry Chicken Healthy Cheat Meal
This 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.

Cookbook Recipe
Beef/Quinoa Stuffed Peppers and Tomatoes

Cookbook Recipe
Gluten Free “Traditional” Spaghetti and Meatballs
Pasta 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!

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

Cookbook Recipe
Cauliflower Sausage Bake
Cauliflower naturally detoxifies the body and it provides just about 100 percent of your daily vitamin C requirements.

Cookbook Recipe
Chicken Fajitas
Fajitas can be very healthy if you modify some of the ingredients and include lots of veg and lean organic meats.

Cookbook Recipe
Vegetable Crab Stuffed Mushrooms
Mushrooms 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

Cookbook Recipe
Chicken Lettuce Wraps
This is a super quick and yummy dish that has an asian flare.

Cookbook Recipe
Cauliflower Crust Pizza
This is by far the best way to have pizza. It sounds crazy, but some would never know the crust is made of a vegetable!

Cookbook Recipe
Gluten Free Greek Pasta Salad
This one is awesome to bring to a pot luck. Be sure that you purchase good quality brown rice, quinoa or ancient grain noodles.

Cookbook Recipe
Tasty WhiteFish for Fish Haters
This 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.

Cookbook Recipe
Mexican Pizzas
A super quick meal, chalk full of protein and fiber that everyone loves, including the kiddos.

Cookbook Recipe
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!

Cookbook Recipe
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.

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
This one is a great little treat that will cool you down on hot days. It's a popular one with the kiddos too.

Cookbook Recipe
Frozen Coco-Peanut Butter Bananas

Cookbook Recipe
Chocolate Covered Strawberries
The 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.

Cookbook Recipe
Sugar Free, Gluten Free, No Flour Cookies
Super quick and easy to make.

Cookbook Recipe
Humous
There 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.

Cookbook Recipe
Super Salsa

Cookbook Recipe
Guacamole
Garlicky 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.

Cookbook Recipe
Never Order Toxic Movie Popcorn Again
Definitely 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.

Cookbook Recipe
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.

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

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

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