Dedicated, in loving memory, to our dear friend and colleague Rachel Harper
This digital edition published by Parragon Books Ltd in 2016 and distributed by
Parragon Inc.
440 Park Avenue South, 13th Floor
New York, NY 10016
www.parragon.com/lovefood
LOVE FOOD is an imprint of Parragon Books Ltd
Copyright Parragon Books Ltd 2016
Copyright 2016 Hubert and Fischer with Reserved Font Name Rubik.
Copyright 2016 with Reserved Font Name Bubblegum Sans. This Font Software is licensed under the SIL Open Font License, Version 1.1. This license may be found at http://scripts.sil.org/OFL
LOVE FOOD and the accompanying heart device is a registered trademark of Parragon Books Ltd in the USA, the UK, Australia, India, and the EU.
All rights reserved. No part of this publication may be reproduced, stored in a retrieval system, or transmitted, in any form or by any means, electric, mechanical, photocopying, recording, or otherwise, without the prior permission of the copyright holder.
10 9 8 7 6 5 4 3 2 1
ISBN 978-1-4748-3557-2
Introduction by Fiona Hunter
New recipes by Joy Skipper
New photography by Al Richardson
Home economy and food styling by Laurie Perry
Project editor Emma Clegg
Production by Fiona Rhys-Griffith
Designed by Beth Kalynka
Notes for the Reader
This book uses standard kitchen measuring spoons and cups. All spoon and cup measurements are level unless otherwise indicated. Unless otherwise stated, milk is assumed to be whole, eggs are large, individual vegetables are medium, and pepper is freshly ground black pepper. A pinch of salt is calculated as 1/16 of a teaspoon. Unless otherwise stated, all root vegetables should be peeled prior to using.
The times given are an approximate guide only. Preparation times differ according to the techniques used by different people, and the cooking times may also vary from those given.
Please note that any ingredients stated as being optional are not included in the nutritional values provided.
The nutritional values given are approximate and provided as a guideline only, they do not account for individual cooks, scales, and portion sizes. The nutritional values provided are per serving or per item.
While the publisher of the book and the original author(s) of the recipes and other text have made all reasonable efforts to ensure that the information contained in this book is accurate and up to date at the time of publication, anyone reading this book should note the following important points:
Medical and pharmaceutical knowledge is constantly changing and the author(s) and the publisher cannot and do not guarantee the accuracy or appropriateness of the contents of this book;
In any event, this book is not intended to be, and should not be relied upon, as a substitute for advice from your healthcare practitioner before making any major dietary changes;
Food Allergy Disclaimer: The author(s) and the publisher are not responsible for any adverse reactions to the recipes contained herein.
The statements in this book have not been evaluated by the U.S. Food and Drug Administration. This book is not intended to treat, cure, or prevent any disease.
For the reasons set out above, and to the fullest extent permitted by law, the author(s) and the publisher: (i) cannot and do not accept any legal duty of care or responsibility in relation to the accuracy of appropriateness of the contents of this book, even where expressed as advice or using other words to this effect; and (ii) disclaim any liability, loss, damage, or risk that may be claimed or incurred as a consequencedirectly or indirectlyof the use and/or application of any of the contents of this book.
POWER into Health
If you want to live a long and healthy life, eating a balanced diet and staying active are two of the most important things you can do. The former can reduce the risk of a long list of medical problems, including heart disease, stroke, some types of cancer, cataracts, and dementia. The right diet can also help strengthen your immune system. But what exactly is a healthy, balanced diet?
The rules are simple: eat less saturated and trans fat, salt, sugar, and processed foods and more fruit and vegetables, whole grains, unrefined fiber-rich carbs, and healthy fats. But how do we translate these rules into tasty, balanced meals that the whole family will enjoy?
Thats where this book can help. Here, youll find over 100 recipes, each one packed with goodness and flavor. The recipes focus on fresh, minimally processed ingredientsfoods that are naturally rich in vitamins, minerals, essential fatty acids, and disease-fighting phytochemicals, foods that pack a real punch when it comes to nutrition.
Whether you want a quick-and-easy lunch or a power breakfast to keep you going all morning, youll find plenty of inspiration. There are family favorites, such as Flatbread Pizza with Zucchini Ribbons and Moroccan Lamb Burgers, as well as healthy treats, such as Chocolate & Brazil Nut Bars and Zucchini Loaf Cake. All the recipes have a complete nutritional breakdown with information on calories, fat, saturated fat, fiber, protein, carbohydrate, sugar, salt, and dietary fiber.
Integrating fresh fruit and vegetables and whole grains, such as quinoa, buckwheat, and bulgur wheat, into your diet will help you power up your day.
Healthy-Eating Essentials
One of the key ingredients in a healthy diet is balance. To help you get the right balance, nutritionists divide foods into five food groups. To be sure you get all the nutrients your body needs, you should eat some food from each of the first four food groups each day:
Starchy carbohydrates, such as bread, pasta, and potatoes
Fruit and vegetables
Milk and other dairy products
Protein-rich foods, such as meat, fish, and dried beans and other legumes
Foods and beverages containing fat and sugar
Bread, cereals and grains, pasta, rice, noodles, and potatoes
Food in this group provides energy and dietary fiber along with a range of vitamins, minerals, and small amounts of protein. Choosing whole-grain options, such as whole wheat bread, brown rice, and unrefined cereals, will help to keep your digestive system and heart healthy.
Fruit and vegetables
Most of us know we need to eat plenty of fruit and vegetables a day. However, it is also important to eat a variety.
Fresh fruits are low in calories and fat and packed with health-boosting nutrients, such as vitamins, minerals, antioxidants, and phytonutrients.
Fruit and vegetables in different colors contain different vitamins, minerals, and phytochemicals, which help to keep you healthy in different ways. Think of the colors in a rainbow and aim to eat fruit and vegetables from each of these color bands over the course of a week.