Six Sisters Stuff - Healthy Eats with Six Sisters Stuff: 101+ Delicious Recipes and Tips for a Healthy Family

All photographs courtesy SixSistersStuff.com. Any trademarks, service marks, product names, or named features are the property of their respective owners, and they are used herein for reference and comparison purposes only. This book was not prepared, approved, licensed, or endorsed by any of the owners of the trademarks or brand names referred to in this book. There is no express or implied endorsement for any products or services mentioned in this publication. 2020 Six Sisters' Stuff, LLC All rights reserved. No part of this book may be reproduced in any form or by any means without permission in writing from the publisher, Shadow Mountain, at permissions@shadowmountain.com or PO Box 30178, Salt Lake City, Utah 84130.

The views expressed herein are the responsibility of the authors and do not necessarily represent the position of Shadow Mountain. Visit us at ShadowMountain.com Library of Congress Cataloging-in-Publication Data Names: Six Sisters Stuff, issuing body. Title: Healthy eats with Six Sisters Stuff : 101+ delicious recipes and tips for a healthy family / Six Sisters Stuff. Description: Salt Lake City, Utah : Shadow Mountain, [2020] | Includes index. | Summary: Popular blogger Six Sisters Stuff have gathered more than 100 of their most-requested healthy recipes that are not only quick-and-easy to make but also delicious Provided by publisher. | LCGFT: Cookbooks. | LCGFT: Cookbooks.

Classification: LCC TX833.5 .H435 2020 | DDC 641.5/12dc23 LC record available at https://lccn.loc.gov/2019041822 Printed in China Four Colour Print Group, Nansha, China 10 9 8 7 6 5 4 3 2 1 Book design Shadow Mountain Cover photo Shutterstock/Elena Eryomenko Back cover photos provided by the authors Endsheet pattern Shutterstock/Antalogiya Art direction by Richard Erickson Cover design by Emily Remington Typesetting by Rachael Ward To moms,
trying in the chaos of their busy lives to
get something healthy on the table.
You got this! Contents Introduction

If you havent noticed by now, over at Six Sisters Stuff we love food. We love that it brings people together, helps build lasting memories, andof coursetastes delicious . We have been wanting to write a healthier cookbook for years, and when the opportunity arose, we jumped at the chance. As a complete disclaimer, not one of us has a background in nutrition or dietetics. Weve never studied food science or even attended culinary school! But we do know what its like trying to find healthier recipes for dishes that taste good enough your family will eat them. We also realize that healthy is a completely subjective term and is different for everyone.

For some, that may mean low-carb and high-fat; for others, it will be very little dairy and no gluten. For us, we believe that all foods are best in moderation. When putting together this cookbook, we tried to keep the ingredients as minimally processed as possible, avoid pre-packaged foods and seasonings, and reduce sugars where we could. You will find the nutritional information listed for each recipe in this book. Calculated by us, each recipe is under 500 calories. However, nutritional information can varyeven depending on the brand of a certain ingredient you use.

The nutritional information should be considered more of a guideline to help you meet your personal nutritional goals. So whether youre looking to lose weight, feed your family less-processed foods, or just maintain a more balanced lifestyle, we hope you find recipes here that your whole family will enjoy for breakfast, lunch, dinner, or dessert. As always, thank you for purchasing our cookbooks and making our dreams a reality. None of this would be possible without all of you. From all six of us to you, welcome to the sisterhood. The Six Sisters breakfast Hearty Breakfast Cookies Prep time: 15 minutes | Cook time: 15 minutes | Total time: 30 minutes | Yields: 12 cookies

1 medium ripe banana, mashed (yields about cup) cup honey cup unsweetened applesauce teaspoon ground cinnamon 1 tablespoons chia seeds 2 cups quick oats cup peanut butter cup unsweetened shredded coconut cup cacao nibs Preheat oven to 325 degrees F.

Line a baking sheet with parchment paper. In a large bowl, mix together mashed banana, honey, applesauce, cinnamon, and chia seeds. Stir in quick oats and peanut butter until combined well. Fold in coconut and cacao nibs. Using a cup measuring cup or a large cookie scoop, drop 12 scoops of dough onto prepared baking sheet. Flatten the cookies slightly with your hand, as they wont flatten on their own while they bake.

Bake 15 minutes, until cookies start to brown on the bottom and around the edges. Cool on wire racks before serving. Per Serving (1 cookie): Calories 242 | Fat 14g | Carb 24.5g | Fiber 5g | Sugar 10.5g | Protein 7g Blueberry Breakfast Cookies Prep time: 15 minutes | Cook time: 20 minutes | Total time: 35 minutes | Yields: 18 cookies

2 medium ripe bananas, mashed (yields about 1 cup) 2 cups old-fashioned rolled oats cup any nut butter, such as almond or cashew butter cup chopped pecans or walnuts cup honey or agave 1 teaspoon vanilla extract teaspoon ground cinnamon teaspoon salt 1 cup fresh or frozen blueberries (do not thaw frozen blueberries) Preheat oven to 325 degrees F. Spray 2 baking sheets with nonstick cooking spray or line with parchment paper. Set aside. In a large bowl, mix together mashed bananas, oats, nut butter, nuts, honey, vanilla, cinnamon, and salt until combined well.

Gently fold in blueberries with a rubber spatula. Scoop 9 mounds of batter (about 3 tablespoons each) onto each baking sheet. Bake 18 to 21 minutes, until lightly browned on the sides. Remove from oven and let cool on baking sheets 5 minutes before transferring to a wire rack to cool completely. Cookies will stay fresh in an airtight container at room temperature for up to 1 week. Per Serving (1 cookie): Calories 143 | Fat 7g | Carb 19g | Fiber 2.5g | Sugar 8g | Protein 3g Greek Yogurt Blueberry Muffins Prep time: 15 minutes | Cook time: 17 minutes | Total time: 32 minutes | Yields: 12 muffins

1 large egg 1 cup plain nonfat Greek yogurt cup skim milk 4 tablespoons coconut oil, melted 1 teaspoon vanilla extract cup honey cup whole wheat flour 1 cup old-fashioned rolled oats 1 teaspoon baking powder teaspoon baking soda teaspoon ground cinnamon teaspoon ground nutmeg teaspoon salt 2 cups fresh blueberries, divided Preheat oven to 375 degrees F.

Line a standard muffin tin with 12 paper liners, or coat with nonstick cooking spray. In a medium bowl, mix together the egg, yogurt, milk, coconut oil, vanilla, and honey. Set aside. In a separate large mixing bowl combine the flour, oats, baking powder, baking soda, cinnamon, nutmeg, and salt. Add the yogurt mixture to the dry ingredients and stir until just combined. Batter will still be a little lumpy.

Gently fold in 1 cups of the blueberries with a rubber spatula. Divide batter evenly among prepared muffin cups. Top each muffin with a few of the remaining blueberries. Bake 15 to 17 minutes, until muffin tops start turning golden brown and bounce back when touched lightly. Let muffins rest in tin for a few minutes before removing and cooling on wire rack. Per Serving (1 muffin): Calories 175 | Fat 5.5g | Carb 27.5g | Fiber 2.5g | Sugar 14g | Protein 5.5g Chocolate-Banana Blender Muffins Prep time: 10 minutes | Cook time: 15 minutes | Total time: 25 minutes | Yields: 12