JoAnna M. Lund - 30 Minutes to Mealtime: A Healthy Exchanges Cookbook

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Table of Contents

Also by JoAnna M. Lund

The Healthy Exchanges Cookbook
HELP: The Healthy Exchanges Lifetime Plan
Cooking Healthy with a Man in Mind
Cooking Healthy with the Kids in Mind
Diabetic Desserts
Make a Joyful Table
Cooking Healthy Across America
A Potful of Recipes
Another Potful of Recipes
The Open Road Cookbook
Sensational Smoothies
Hot Off the Grill: The Healthy Exchanges Electric Grilling Cookbook
Cooking Healthy with Splenda
Cooking Healthy with a Microwave
The Diabetics Healthy Exchanges Cookbook
The Strong Bones Healthy Exchanges Cookbook
The Arthritis Healthy Exchanges Cookbook
The Heart Smart Healthy Exchanges Cookbook
The Cancer Recovery Healthy Exchanges Cookbook
String of Pearls
Family and Friends Cookbook
JoAnnas Kitchen Miracles
When Life Hands You Lemons, Make Lemon Meringue Pie
Cooking Healthy with Soy
Baking Healthy with Splenda
Cooking for Two
Cooking Healthy with a Food Processor
Pizza Anytime

Dedication

This book is dedicated in loving memory, as all of my books are, to my parents, Jerome and Agnes McAndrews. My mother had an innate ability to create menus in which the colors and the flavors were just right. And she did this on a tight budget with almost no modern conveniences in her kitchen. It was another way her creativity could shine. While my father wasnt artistic, he certainly was practicaland to be able to prepare and serve a four-course menu in thirty minutes or less is something he would be mighty proud of.

I hope you enjoy these ultra-quick (and healthy and tasty) menus on a regular basis. When you do, dont thank methank my parents, from whom I inherited both my mothers artistic talents and my fathers practical traits.

My mother was as prolific with poems as she was with menus. Here is one that I thought youd enjoy.

Heirlooms

If my family heirlooms could only talk, what a wonderful
story each would tell.
From my grandmothers dry pine sink, to the wooden
bucket that hung in the well.
The copper teakettle Mother used in her kitchen
is in my living room today.
A beautiful walnut spool sofa is just one of the many
treasures in my display.
Every room in my house has a reminder from fifty
to two hundred years or more.
You can see one of my prize possessions on the wall,
as you open my front door.
It is a shadow box with the Nativity figurines and is
nearly a century old.
It was brought from an oppressed country to the land
where freedom is valued above gold.
I cherish all of my heirlooms dearly from the
Revolutionary war to our present day,
But the one I love most is my Heritage of being an
American, where Im free to pray.

Agnes Carrington McAndrews

Acknowledgments

While the time youll spend in the kitchen preparing these menus might be brief, it took a lot of help from a lot of people to create this cookbook. For helping me get supper on the table fast, so to speak, I want to thank:

Shirley Morrow, Rita Ahlers, Phyllis Bickford, Cheryl Hageman, Gina Griep, and Jean Martensmy employees. Each did her share, and then some! Some typed, some stirred up recipes, some washed dishes, and some answered the phones so the others could keep focused, and all helped with the taste testing!

Cliff Lundmy long-haul truckin husband. While he wasnt here for the day-in and day-out tasting, he did his share when home on the weekends. And he never complained when he thought he was going out for a steak supper and instead sat down to taste-test yet another of my menus!

Barbara Alpertmy writing partner. Shes in New York City and Im here in DeWitt, Iowa. But with the cooperation of our computers, I could send her chunks of chapters via e-mail, and she could take my words and make them even easier for you to understand!

Coleen OSheamy literary agent. Shes the one who suggested I write a faster than speedy cookbook for all those busy cooks who have more than their share on their plates, but who still want to share healthier meals with their loved ones!

John Duffmy publisher and editor. Im so pleased that he thought the idea for an everyday quick-menu cookbook was just what Americas kitchens needed!

Godmy Creator and Savior. As always, I said a prayer for guidance before starting this project, and the ideas for ultra-quick healthy menus that taste as good as they look flowed like water!

Saving Time for Lifes Precious Moments

Do any of these comments sound like something you might have said?

I want to eat healthier meals, but I just dont have the time.

Cooking takes so much time; I usually just stop at the drive-thru.

I just didnt have time to get to the store.

Most recipes are too complicated, especially when Im tired.

I can never figure out what to serve with what.

For years Ive been hearing these kinds of comments from readers of my newsletter, viewers at QVC, and all kinds of people whove watched my cooking demonstrations in person. And while its true that most of my Healthy Exchanges recipes are quick and easy, I decided it was time to share two hundred of my speediest dishes in a very special book that offers you fiftycount em, fiftymenus that make meal planning fast and fabulous!

Lets tackle some of your concerns right up front:

I want to eat healthier meals, but I just dont have the time.

Im one of the busiest people Ive ever known, and I know that you can find thirty minutes to make any one of the menus in this book. I remember when I was working full-time, raising three children, and living single. I used to say that I didnt have time to cook healthy meals, but somehow I found the time all those years ago for other activities that werent nearly as important to my familys well-being and my own good health.

If this is your concern, think about what you do on a given day that takes about thirty minutes, and imagine eliminating that activity in order to prepare a fresh and healthy evening meal. So you didnt spend a half hour shopping for another pair of shoes, or you skipped that lengthy chat with a coworker in the parking lot before you drove home. Would you even miss it?

The simple point is that all of us develop habits that cost us timebut we can break those habits and choose to spend just thirty minutes making a positive change in our lives. We find the time to browse on eBay, forward jokes via e-mail, and watch movies weve already seen because theyre on cable again. We may not even be aware of our time-wasting behaviors, but that doesnt mean we cant learn to do better.

We can. And with this book, you will.

Cooking takes so much time; I usually just go to the drive-thru.

I wont deny itthose fast-food places do a remarkable job of getting food out to your car very quickly. But what about that food youre spending your hard-earned money for? Its tasty, of course, but its also high in fat, sodium, and caloriesand if you pick up dessert there, too, youre adding a lot of sugar that isnt good for you either.

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