Cook Healthy and Quick

402 Pages·2016·87.973 MB·English

by  Dorling Kindersley

COOK
HEALTHY
& QU I CK

Contents
Introduction 6
Recipe choosers 8
BREAKFASTS 22
Protein-packed 24
Feelgood fillers 44
LUNCHES 60
Soups 62
Salads 86
Sandwiches and wraps 120
MAINS 132
Lean meat 134
Plant-based 170
Wholesome pastas 198
Fish 210
Seafood 244
Sushi and ceviche 254
Grains as mains 260
SIDES 276
Dips 278
Vegetables 288
Snacks and quick bites 302
Smoothies and more 330
DESSERTS 352
Fruits 354
Chilled and frozen 366
Bakes 386
Pudding 390
Index 392
Acknowledgments 400

Introduction
Eating healthily is easiest when it’s convenient. So in Cook Healthy and Quick we have
collected together recipes that are speedy to prepare and that will help you make
good choices. We have grouped them around mealtimes—a protein-filled breakfast,
say, or a plant-based main meal. Then we have done a detailed nutritional analysis
for you: not just the calories per serving, but also the amount of carbohydrates, fats,
salt, and fiber that you will be consuming.
We hope that this will help you to make healthy choices throughout your day, and
keep within recommended daily intakes. For an adult consuming 2,000 calories, these
are as follows: no more than 90g sugars; 70g fats, with only 20g saturated fats; and
about 1 teaspoon (6g) salt. You should also try to eat 18g fiber per day. Alongside this
analysis we have added color bands so that you can identify the key benefits of a
recipe at a glance.
Remember, none of this is complicated—or restrictive. Eating well does not have
to mean dialing down on your enjoyment. Some days, what you want is a brownie.
So go ahead, have one. Just make it yourself, with our recipe that uses fruit to reduce
the sugar content.
True, reducing the sugar does not mean that a brownie can be for every day. Nor can
cheesecake or ice cream. But whether you want a snack or you’re planning dinner
for friends, here are recipes that are full of flavor and mindful of healthy principles.
Take a look at the nutritional analysis, and make your choice.
If you have specific dietary needs, there are also recipes here that do not use dairy
products or that avoid gluten. And many more can easily be adapted to be dairy-free
and gluten-free. The color bands will help you to identify these quickly.
Additionally, we offer easy Variations—simple ideas for you to create new dishes by
substituting just one or two ingredients. We also highlight on each recipe the time
it will take, first to prepare and then to cook. Many recipes need no cooking and can
be both prepared and cooked within 30 minutes. Only the time required for marinating,
say, or freezing is excluded from our calculations.
So when your time is short, flip through these pages. With more than 300 recipes to
choose from, you won’t find it hard to Cook Healthy and Quick.
11
10
2
5
7
Cheap and healthy
20 minutes
1 Pad Thai page 162
It’s easy to assume that eating healthily is a costly business. PREP 5 MINS COOK 15 MINS
These recipes prove that anyone with a well-stocked pantry 2 Mint frittata page 24
can eat well on a budget. PREP 5 MINS COOK 10–15 MINS
8 RECIPE CHOOSERS QUICK, HEALTHY, AND CHEAP