We review cookbooks every week, and many of them promote healthy eating. Find them all as well as the delicious recipes we’ve tested at MyDaytonDailyNews.com.
One of the simplest changes we can make to eat healthier and lose weight is to eat more home-cooked meals.
Of the scores of cookbooks we reviewed last year, we’ve come up with a list of standouts that are full of delicious and simple recipes created to promote better health. Here’s our top 5:
No. 1: "The Skinnytaste Cookbook: Light on Calories, Big on Flavor" by Gina Homolka with Heather K. Jones, R.D.; 320 pages, $30. Published by Clarkson Potter, 2014.
What's to love: All low calorie and made from natural and common ingredients, these 150 recipes are organized into the following chapters: Sunny Mornings, Skinny-liscious Soups & Chilis, Sandwiches on the Lighter Side, Skinny Bites, Perfect Poultry, Lean Meat Dishes, Fabulous Fish, Meatless Mains, Veggie-licious Sides and Skinny Sweet Tooth. Colorful icons also identify dishes that are vegetarian, gluten-free, quick (ready in 30 minutes or less), freezer-friendly and slow cooker.
“I uncovered the secret formula to kitchen and waistline success: if you skinny-fy (that is, put a healthy spin on dishes you already love, you’ll feel satisfied as you slim down — no sacrificing or deprivation necessary. And a big bonus, my family loves the meals I prepare.” — Cina Homolka
No. 2: "I Quit Sugar: Your Complete 8-week Detox Program & Cookbook" by Sarah Wilson; 214 pages, $25; published by Clarkson Potter, 2014.
What's to love: In addition to 108 sugar-free recipes that cover breakfast, smoothies and drinks, healthy detox meals, savory snacks and treats, an eight-week program will take you through the process of eliminating sugar from your diet. By the end of the program, some fruits and sugar alternatives are reintroduced in the diet.
“The recipes in this book are not fancy. They’re simple and every day.” — Sarah Wilson
No. 3: "The Nut Butter Cookbook: 100 Delicious Vegan Recipes Made Better with Nut Butter" by Robin Robertson; 176 pages, $16.99. Published by Andrews McMeel, 2014.
What's to love: This recipe collection covers all the bases — breakfast, appetizers, soups, sandwiches, main dishes, sides and desserts. Some recipes of interest to us: Pumpkin Pecan Soup with Pecan Butter Croutons (Page 18); Cold Noodle Salad with Spicy Peanut Sauce (P. 42); Almond Quinoa Fireballs (P. 64); Walnut Butter Waldorf Wraps (P. 92) and Pineapple Coconut Cheesecake (P. 108).
“In addition to their deliciousness, nut butters can be a wonderful source of protein and other nutrients.” — Robin Robertson
No. 4: "What's For Supper: 5-ingredient Weeknight Meals" by Southern Living Test Kitchen Specialist Vanessa McNeil Rocchio; 256 pages, $19.95. Published by Oxmoor House, 2013.
What's to love: More than 150 meal ideas that take less time to prepare than it does to go out to pick up fast food. All the recipes are tested and approved. The book also includes a guide for stocking your pantry, a list of must-have kitchen tools and appliances, and handy time-saving tips. Chapters cover grilling, no-cook suppers, pastas and pizza, breakfast and beyond, one-pan meals, easy side dishes and three-ingredient desserts.
“A home-cooked meal is always better than fast food. For me, nothing tops the simple pleasure of sharing a delicious meal with my family.” — Vanessa McNeil Rocchio
No. 5: "A Lighter Way to Bake" by Lorraine Pascale; 228 pages, $29.99. Published by CCCO, 2014.
What's to love: This collection of 100 recipes covers everyday breads, cookies, cakes and other desserts, breakfast and brunch, savory dishes as well as dishes for entertaining. This book contains many mouthwatering photos and what strikes us about the dishes is how pretty they are, such as Cake with Blueberries & White Chocolate Icing (Page 230); Lemon, Raspberry & Blueberry Thumbprint Cookies (p. 154), with berries rather than icing pressed into the center indentation; and Petite Phyllo Quiche Lorraine (p. 214).
“I am sitting alone one Sunday morning doing nothing in particular. Then an idea hits me from nowhere … what if I could create a book of recipes that were lighter in fat, sugar and calories but that tasted just as good as naughty ones?” — Lorraine Pascale
THE RECIPES:
MAKE-AHEAD WESTERN OMELET ‘MUFFINS’
From “The Skinnytaste Cookbook: Light on Calories, Big on Flavor” by Gina Homolka with Heather K. Jones, R.D. (Page 29)
(Gluten-free, quick and freezer-friendly)
Olive oil cooking spray or oil mister
6 large eggs
6 large egg whites
¼ teaspoon kosher salt
Freshly cracked black pepper
3 ounces sliced ham (about 4 slices, finely chopped)
2 ounces reduced-fat Swiss cheese, chopped
½ cup finely chopped red or orange bell pepper
¼ cup chopped scallions
Preheat the oven to 350 degrees Fahrenheit. Lightly spray a standard 12-cup nonstick or silicone muffin tin with oil.
In a medium bowl, beat the whole eggs and egg whites with a fork. Season them with the salt and a pinch of black pepper. Mix in the ham. Swiss cheese, bell pepper and scallions. Pour about ¼ cup of egg mixture into each muffin cup and carefully place the pan in the oven.
Bake until the eggs set, 20 to 24 minutes.
You can freeze leftovers or make a double batch. To freeze, wrap cooled egg muffins in plastic wrap. To reheat, unwrap frozen egg muffins and microwave about 1 minute or place on a cookie sheet and back at 350 degrees Fahrenheit until heated through, about 25 minutes.
Our assessment
Connie: It only took minutes to prepare the mixture. Instead of using 6 egg whites, I used a cup of liquid egg whites to avoid then having to figure out what to do with six extra yolks (I've never had success freezing egg yolks). I checked the muffins after 20 minutes, but they weren’t completely cooked so I put them back in the oven for another 4 minutes. The result is similar to an omelet except in muffin form, which makes them easily portable for lunch, get-togethers and picnics.
Michelle: These omelet muffins are a healthy, quick grab-and-go breakfast idea that’s perfect for busy families and anyone who wants to have a nutritious, filling breakfast. I love the simplicity and the portability.
AVOCADO AND COCONUT POPSICLES
From “I Quit Sugar: Your Complete 8-week Detox Program & Cookbook” by Sarah Wilson; 214 pages, $25; published by Clarkson Potter, 2014. (Page 158)
Makes 6 to 8
1 large ripe avocado
1 cup coconut cream*
Juice of 1 lime
3 tablespoons coconut water
1 tablespoon brown rice syrup
1 teaspoon chia seeds (preferably white ones)
¼ teaspoon salt
Blend all the ingredients in a food processor or use an immersion blender. Beat to a creamy liquid. Spoon the mixture into ice cream molds, then insert the sticks. Freeze for at least 4 hours.
* If you cannot find coconut cream, use coconut milk and thicken with 1 tablespoon of arrowroot.
Our assessment
Connie: These frozen treats have a tasty flavor and rich, creamy texture. All the taste-tasters loved them. I had some dark chia seeds on hand, so that’s what I used. Also, if you want to avoid the sugar completely, substitute Stevia for the brown rice syrup.
Michelle: When you’re dieting, you don’t have to give up sweet treats. It’s not what you might expect in a popsicle, but it was surprisingly tasty and refreshing. The best part is you don’t have to feel guilty for indulging.
SRIRACHA-SPIKED HUMMUS
From “The Nut Butter Cookbook: 100 Delicious Vegan Recipes Made Better with Nut Butter” by Robin Robertson; 176 pages, $16.99. Published by Andrews McMeel, 2014. (Page 31)
Makes about 2 cups
1½ cups cooked or 1 (15.5-ounce) can chickpeas, drained and rinsed
1 large clove garlic, chopped
¼ cup tahini or sesame butter
2 tablespoons fresh lemon juice
1 to 2 teaspoons sriracha sauce
½ teaspoon salt
Water, as needed
1 tablespoon minced fresh parsley or cilantro
Puree the chickpeas and garlic, in a food processor until smooth. Add the tahini, lemon juice, sriracha and salt. Process until smooth and well blended. Add some water if a thinner consistency is desired.
Transfer to a tightly covered container and refrigerate for at least an hour before serving to allow flavors to develop.
Serve chilled or at room temperature topped with a sprinkling of parsley.
Our assessment
Most hummus recipes call for some amount of olive oil, but this recipe, instead, makes use of nut butter. We went with store-bought tahini, which is a paste made from sesame seeds. We gradually added water and altogether added about 1/3 cup. By adding it a few tablespoons at a time, we could control the consistency.
Michelle: I love the result. It tastes fresh and full of flavor, and you can tell it’s not store-bought. I would definitely serve this at a party.
Connie: This hummus doesn’t look or taste oily at all, and it takes only minutes to make. And the addition of chopped parsley is a pleasing way to present this dish.
We agreed that the sriracha sauce added an interesting twist to this Middle Eastern dish. We were conservative and used 1 teaspoon, but, it turns out, we could have handled 2 teaspoons.
SMOKED SALMON WRAP
“What’s For Supper: 5-ingredient Weeknight Meals” by Southern Living Test Kitchen Specialist Vanessa McNeil Rocchio; 256 pages, $19.95. Published by Oxmoor House, 2013. (Page 78)
2/3 cup chive and onion cream cheese
1 14-ounce package flatbread
2 4-ounce packages smoked salmon
½ cup sliced red onion
2 tablespoons drained capers
Spread about 2 tablespoons cream cheese over each flatbread. Divide salmon, onion and capers among the flatbreads. Fold in half, and secure with wooden picks.
Our assessment
The pairing of cream cheese and smoked salmon served on a bagel has been a longtime breakfast classic. This is the lunch version. It took us less than 5 minutes to put these sandwiches together. The result is a gourmet sandwich with plenty of flavor. The capers are a pleasant compliment to the smoked salmon. So is the red onion. The cream cheese adds a smooth richness.
These are easy to make ahead of time and pack well for lunch or a picnic — just tightly wrap the sandwiches individually in plastic wrap and you won’t need toothpicks to keep them closed. Serve with vegetable chips and cut fruit or berries and you have a quick and lovely meal.
If you can’t find flatbread at your grocery store, try pita bread to make pocket sandwiches.
Online bonus: Watch how easy we make these wraps at MyDaytonDailyNews.com
BAKED KITCHEN CUPBOARD CHICKEN WITH LIME, HONEY & SOY
From “A Lighter Way to Bake” by Lorraine Pascale; 228 pages, $29.99. Published by CCCO, 2014. (Page 65)
Serves 4
Chicken
8 chicken pieces (either drumsticks or thighs or a mixture of the two), skin removed
8 garlic cloves, peeled and gently crushed
1 teaspoon chili powder
Leaves from 3-4 springs of thyme
Juice of 1 lime
Salt and freshly ground black pepper
Glaze
3 tablespoons honey
1 teaspoon English mustard powder
½ teaspoon soy sauce
½ teaspoon Worcestershire sauce
Zest of 1 lime
Sauce
1¼ cups chicken stock
2 teaspoons cornmeal
To serve
A small handful of fresh mint leaves
Cauliflower “couscous” or brown rice with vegetables
Preheat the oven to 452 degrees Fahrenheit.
Toss the chicken pieces in a large roasting pan with the garlic, chili powder, thyme, lime juice and salt and pepper. Lay them out in a single layer and pop them into the oven to bake for 25 minutes.
Meanwhile, mix the honey, mustard powder, soy sauce, Worcestershire sauce and lime zest in a small bowl to give a sticky glaze.
Once the chicken has been cooking for 10 minutes, remove it from the oven and brush over half of the glaze. Then brush over the remaining glaze after another 10 minutes of cooking. Pop it back into the oven for the remaining 5 minutes or until the chicken is piping hot in the center and cooked through. Remove from the oven, transfer the pieces to a serving plate and cover with foil to keep warm.
Put the roasting pan on high heat on the stove top. Pour in all but about 3 tablespoons of the chicken stock, stirring all the time and scraping up any yumminess from the bottom of the pan. Blend the cornmeal with the remaining stock to give a smooth liquid and pour this into the pan, stirring constantly. Let this bubble away for 2-3 minutes or so, stirring occasionally, until reduced and thickened. The sauce may have a few lumps, which you can just sieve out before serving if you like. Season to taste and remove from the heat.
Serve two pieces of chicken per person with a little sauce poured over and a scattering of mint leaves on top. This is delicious served with my cauliflower “couscous” or some brown rice with vegetables.
Our assessment
The particular combination of pantry spices, fresh herbs and honey makes this chicken particularly good. But the star is the sauce. Be sure to let the pan drippings along with the chicken stock (Connie used homemade) and the cornmeal paste thicken and get nicely brown.
Connie: I’d never used cornmeal to make a thickening paste and loved how it turned out. The combination of lime, honey and soy added a pleasant, exotic flavor. This chicken is just as delicious as fried chicken, but without all the extra calories.
Michelle: This chicken has a really unique flavor — the perfect blend of sweet and spicy. This is something I would definitely make for family and friends.
Online bonus: Watch Connie make this recipe and get a bonus recipe for Cauliflower 'Couscous' with Chili, Sesame & Mint at MyDaytonDailyNews.com.
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