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O’Connor MS RDN - The Complete Healthy Eating Cookbook: Fuss-Free Recipes and Flexible Meal Plans for Healthier Living

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Book:
The Complete Healthy Eating Cookbook: Fuss-Free Recipes and Flexible Meal Plans for Healthier Living
Author:
OConnor MS RDN / Lauren
Publisher:
Rockridge Press
Genre:
Books / Home and family
Year:
2021
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4 / 5
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Get in the habit of healthy eating with vibrant homemade mealsFilling your plate with wholesome, unprocessed ingredients creates a rainbow of possibilities and flavorsand its easy to do. This complete healthy cookbook shows you how, with recipes, tips, and nutrition information that explains how to build a balanced diet. Find guidance for including fruits, veggies, whole grains, and lean proteins in dishes for every meal, so you can enjoy the health benefits of nourishing ingredients and learn how to make them taste incredible.Natural flavorsFrom smoothies and stir-fry to spiced chicken and seared fish, the recipes in this healthy cookbook are designed to enhance the flavors of natural foods with homemade sauces, healthy dressings, and spices.Quick, simple, and variedFind 30-minute and one-pot meals to accommodate every busy schedule, or choose dishes based on dietary preferences such as vegan, vegetarian, and gluten-free.Easy meal plansThis healthy cookbook includes meal plans for preparing recipes in advance, so theyre ready to eat anytime.Realistic and accessibleCreate a healthy lifestyle thats enjoyable to maintain with meals that are nutritious, full of flavor, and made with familiar ingredients.Discover how easy and delicious eating right can be with the ultimate healthy cookbook.

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Copyright 2021 by Rockridge Press Emeryville California No part of this - photo 1

Copyright 2021 by Rockridge Press Emeryville California No part of this - photo 2

No part of this publication may be reproduced, stored in a retrieval system, or transmitted in any form or by any means, electronic, mechanical, photocopying, recording, scanning, or otherwise, except as permitted under Sections 107 or 108 of the 1976 United States Copyright Act, without the prior written permission of the Publisher. Requests to the Publisher for permission should be addressed to the Permissions Department, Rockridge Press, 6005 Shellmound Street, Suite 175, Emeryville, CA 94608.

Limit of Liability/Disclaimer of Warranty: The Publisher and the author make no representations or warranties with respect to the accuracy or completeness of the contents of this work and specifically disclaim all warranties, including without limitation warranties of fitness for a particular purpose. No warranty may be created or extended by sales or promotional materials. The advice and strategies contained herein may not be suitable for every situation. This work is sold with the understanding that the Publisher is not engaged in rendering medical, legal, or other professional advice or services. If professional assistance is required, the services of a competent professional person should be sought. Neither the Publisher nor the author shall be liable for damages arising herefrom. The fact that an individual, organization, or website is referred to in this work as a citation and/or potential source of further information does not mean that the author or the Publisher endorses the information the individual, organization, or website may provide or recommendations they/it may make. Further, readers should be aware that websites listed in this work may have changed or disappeared between when this work was written and when it is read.

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TRADEMARKS: Rockridge Press and the Rockridge Press logo are trademarks or registered trademarks of Callisto Media Inc. and/or its affiliates, in the United States and other countries, and may not be used without written permission. All other trademarks are the property of their respective owners. Rockridge Press is not associated with any product or vendor mentioned in this book.

Interior and Designer: Angela Navarra
Art Producer: Sue Bischofberger
Editor: Reina Glenn

Photography 2021 Antonis Achilleos; food styling by Rishon Hanners.

ISBN: Print 978-1-64876-624-4
eBook 978-1-64876-123-2
R0

ID LIKE TO DEDICATE THIS BOOK TO MY HUSBAND, JP, FOR BEING MY PARTNER IN HEALTH AND HAPPINESS.

CONTENTS

My health journey began years ago. I was young and college bound and had my whole life ahead of me. But I was also obsessed with being thin. Those last months in high school had me on edge; I wanted to be perfect, and part of that included my outer appearance. Years later, I discovered my anorexic tendencies were tied to control. I had mastered food restriction, but I was still low on confidence.

At my lowest point, I was 88 pounds and miserable, despite being lean. And although I successfully recovered, I still fought those demons surrounding food. I suffered bouts of self-restriction during the years that followed. It was a spiral that kept me from truly enjoying life, especially during major festivities.

Eventually, I learned I could enjoy tasty foods without fearing weight gain. I discovered that balance, variety, and listening to my body played important roles in healthy eating and overall happiness. I grew confident that I could help others who had suffered just like me. I went on to get my masters degree in nutritional science. My career path was born.

As a registered dietitian, I have helped hundreds of people build a positive relationship with food while supporting their health needs. My focus is now on digestive disorders, including acid reflux/GERD, but my philosophy remains the same. Food is meant to be enjoyed, not restricted, and although healthy eating is important, it has to be delicious, too.

You may have heard this before, but its absolutely worth mentioning again: healthy eating is about changing your habits for the long term. You cant rely on a quick fixit simply isnt sustainable!

Crash dieting, restriction, and detoxing affect your energy and mood and can even lead to nutrient deficiencies. While understanding that some people must avoid certain foods for medical reasons, it is my goal to loosen restrictions where I can and open the door for a delicious variety of foods to suit those individual needs.

The goal of this book is to make healthy eating realistic, accessible, and absolutely delicious. You wont be spending excess time or effort in the kitchen, nor will eating this way require a lot of money. You can count on the recipes to keep you satisfied. But most importantly, they will help you build a healthy lifestyle that you can enjoy.

Healthy eating can be colorful enticing and absolutely divine Building your - photo 4

Healthy eating can be colorful enticing and absolutely divine Building your - photo 5

Healthy eating can be colorful, enticing, and absolutely divine. Building your plate with fruits and vegetables creates a rainbow of possibilities. This book has a variety of ways to feature fruits and veggies in your meals, from smoothies, soups, and stir-fries to colorful sides. Youll also find juicy chicken, glazed pork, seared fish, and plenty of tasty vegetarian alternatives.

This book provides simple, effective methods of cooking to enhance the flavors of naturally healthy foods using homemade sauces, dressings, and carefully selected herbs for a mouthwatering finish and presentation.

With 30-minute meals to accommodate your busy schedule, family-friendly options, and a variety of dishes to suit vegan, vegetarian, or gluten-free needs, this book is your all-in-one guide to healthy eating.

DEFINING HEALTHY IN 1, 2, 3

Healthy eating can be defined in a variety of ways. From the Mediterranean diet and DASH protocol to the USDAs MyPlate, youll find that the common theme is a focus on mostly plant-based whole foods. Not just fruits and veggies but also whole grains, legumes, herbs and spices, and healthy fats from nuts and seeds. Theres even some wiggle room for added sugars, albeit in limited amounts. Consider the following your basic rules for eating healthy.

EAT WHOLE (UNPROCESSED) FOODS

Whole foods are those foods you consume that appear closest to their originsthink brown rice, oats, almonds, canned beans, kale, apples, chicken, fish, beef, milk, and eggs. Although some whole foods are milled, canned, ground, or minimally preserved for safety and freshness, the processing is minor.

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