If you feel challenged to serve your family healthy meals, much less to do it every day, The Healthy Family Cookbook is here to show you that nutritious food doesn’t have to be bland or take a long time and a lot of work to prepare—anyone can prepare healthy recipes that taste great and satisfy everyone, even the pickiest eaters.
The foods within include healthy entrees, side dishes, and snacks that appeal to children and adults, all with recipes that are budget-friendly, multicultural, and quick and easy for even busy families to make. Each recipe was created to fit into any family’s healthy eating plan, with lean cuts of meat, a focus on whole grains, fruits, and vegetables, and lots of herbs and spices for bold flavor. And, with helpful tips for kids such as preparation notes and guides to the most leftover-friendly meals, these recipes offer a delicious way for your family to eat together in any circumstance.
The National Heart, Lung, and Blood Institute (NHLBI), which originally put the book together, provides global leadership for a research, training, and education program to promote the prevention and treatment of heart, lung, and blood disorders and enhance the health of all individuals so that they can live longer and more fulfilling lives.
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Tangy, not spicy, this salsa will appeal to most—try it as a dip with veggies or baked chips
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Recipe: Tangy Salsa
Ingredients:
- ½ C jarred roasted red peppers, drained and diced (or substitute fresh roasted red peppers)
- ½ C no-salt-added diced tomatoes (or substitute 1 medium tomato, chopped)
- 1 small lime, peeled and cut into small chunks
- ¼ tsp ground black pepper
- ¼ tsp ground cumin
- 1 Tbsp fresh cilantro, rinsed and chopped (or substitute 1 tsp dried coriander)
1. Combine all ingredients, and toss well.
2. Best to allow 1–2 hours for flavors to settle before serving.
prep time: 10 minutes
cook time: none
yield: 4 servings
serving size: ¼ C salsa
each serving provides:
calories 23
total fat 0 g
saturated fat 0 g
cholesterol 0 mg
sodium 68 mg
total fiber 1 g
protein 0 g
carbohydrates 4 g
potassium 18 mg
vitamin A 4%
vitamin C 10%
calcium 2%
iron 2%
Percent Daily Values are based on a 2,000 calorie diet.
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