Mayo Clinic’s Wellness Executive Chef brings you her expert tips, strategies, and more than 100 recipes to make healthy cooking at home more flavorful, less time-consuming, and a routine part of a healthy lifestyle.
To improve your health and well-being, go beyond the idea of quick and easy recipes to establish smarter, time-saving habits in the kitchen. With
Cook Smart, Eat Well by Jennifer Welper, the Wellness Executive Chef at Mayo Clinic, learn how to take a fresh approach to healthy eating by cooking more efficiently, using simple ingredients with bold flavors, and meal prepping with ease, so you can keep your family eating healthy and nutritious meals all week long.
More than 100 original recipes offer something for every meal, including bright salads and soups, filling breakfasts, hearty comfort foods, savory lean meats and burgers, kid-friendly meals, and delicious desserts, as well as a week’s worth of vegetarian-friendly dishes that are completely meat-free. Alongside each recipe are notes from Chef Jen that give ideas for variations and substitutions, as well as tricks for maximizing flavors to make any homemade meal taste gourmet.
Cook Smart, Eat Well includes recipes for:
· Broccoli and smoked gouda frittata
· Tomato, basil, and mozzarella panini
· Broccoli cheddar soup
· Basil pesto stuffed mushrooms
· Savory mashed sweet potatoes
· Blackened fish tacos
· Black bean burgers
· Cranberry apple crisp
In addition, this photo-illustrated guide gives cooks of any level solid footing in the kitchen by helping you hone your cooking skills and learn time-saving shortcuts. You’ll find Jen’s best tips for investing in essential basic equipment, finding quality ingredients, mastering preparation methods, familiarizing yourself with a variety of spices and sauces, and safely storing and reheating leftovers. And whether you’re cooking for one or for a large family, you’ll get expert advice on incorporating meal planning into your routine in a way that streamlines your shopping and cooking, while allowing for flexibility and variety throughout the week.
With
Cook Smart, Eat Well, learn how to plan meals, prep food efficiently, and minimize your cooking time to make eating satisfying, nutritious meals part of your healthy lifestyle.
Spis treści
Cook Smart, Eat Well
Mayo Clinic recipes and strategies for healthy living
Jennifer A. Welper
Wellness Executive Chef at Mayo Clinic in Rochester, Minn.
Contents
Introduction
Foreword
Mayo Clinic Healthy Weight Pyramid
Healthy cooking essentials
Meal prep 101
Breakfast
- Banana flax pancakes
- Cinnamon carrot pancakes
- Blueberry pancakes
- Roasted sweet potato hash
- Breakfast potatoes
- Cheesy poached egg sandwich
- Chicken or turkey sausage patties
- Power morning muffins
- Orange cinnamon French toast
- Whole-wheat French toast
- Broccoli and smoked gouda frittata
- Caprese frittata
- Southwest frittata
- Cranberry apple oatmeal
Sandwiches & salads
- California avocado wrap
- Chicken salad sandwich
- Tuna melt
- Grilled vegetable panini
- Tomato, basil and mozzarella hoagie
- Cobb salad
- Greek pasta salad
- Mix-and-match salads
Soups
- Cuban black bean soup
- Creamy butternut squash soup
- Broccoli cheddar soup
- Vegetable lentil soup
- White bean and kale soup
- Turkey wild rice chowder
- Minestrone
- Three bean chili
Appetizers & snacks
- Black bean and corn salsa
- Roasted red pepper hummus
- Spinach artichoke dip
- Tomato bruschetta
- Coconut shrimp
- Thai chicken satay
- Pesto stuffed mushrooms
- Buffalo zucchini sticks
Vegetables
- Butternut squash fries
- Balsamic-glazed Brussels sprouts
- Parmesan-crusted cauliflower
- Honey sage carrots
- Thyme-roasted beets
- Sauteed green beans with almonds
- Vegetable stir-fry
- Herb-stuffed tomatoes
- Grilled vegetable kebabs
- Greek roasted vegetables
Sides
- Garlic cauliflower mashed potatoes
- Savory mashed sweet potatoes
- Cheesy herbed polenta
- Barley risotto with vegetables
- Quinoa cakes
- Potato cakes
- Cilantro lime rice
- Vegetable rice pilaf
- Mango cilantro slaw
- Orange jicama slaw
Entrees with meat or fish
- Lemon chicken
- Chicken Parmesan
- Santa Fe lime fajitas
- Blackened fish tacos
- Crabcakes
- Dijon parmesan salmon
- Macadamia-crusted walleye
- Tuscan shrimp with sun-dried tomatoes and spinach
- Maple balsamic pork tenderloin
- Herb-roasted pork tenderloin
- Sweet and savory meatloaf
- Turkey burgers
- Hearty beef lasagna
- Carne asada
- Swedish meatballs with quinoa
- Shepherd’s pie
- Southwest taco bowl
Vegetarian dishes
- Black bean burgers
- Black bean quesadillas
- Edamame pad thai
- Broccoli cheddar tofu cakes
- Pecan-crusted tofu
- Thai peanut tofu stir-fry
- Spinach and Gruyere souffle
Sauces
- Barbecue sauce
- Basil pesto
- Teriyaki sauce
- Pico de gallo
- Thai peanut sauce
- Romesco sauce
- Salsa verde
- Savory herb gravy
- Lemon thyme sauce
- Alfredo sauce
- Marsala sauce
- Marinara sauce
Kid-friendly foods
- Baked macaroni and cheese
- Crispy chicken tenders
- Cheesy polenta cups
- Vegetable lasagna roll-ups
- Parmesan zucchini fingers
- Pita pizzas
- Broccoli macaroni bites
- Frittata muffins
Desserts
- Strawberry sorbet
- Lemon pudding cakes
- Vanilla bean panna cotta
- Fudgy brownies
- Cranberry apple crisp
- Spiced carrot cake
- Chocolate soufflé
- Pumpkin spice soufflé
- Angel food cake
- Zucchini bread
- Apple cider compote
- Strawberry compote
Appendix
- Glossary
- Herbs and spices
- Conversions
- Substitutions
O autorze
Wellness Executive Chef Jennifer Welper found her niche in the kitchen while growing up on her family’s dairy farm, but her career and passion for healthy, flavorful cuisine truly took shape after the sudden loss of her grandfather, who had struggled with diabetes, heart disease, and controlling his weight. Jen now combines culinary arts with nutrition education. Through delicious recipes and easy tips that incorporate whole-food ingredients, loads of vegetables, lean proteins and lots of natural flavor, Jen aims to transform the way people think about cooking healthfully and teach them how to prepare simple, practical meals that are bold and flavorful.
Chef Jen received her culinary arts degree at Johnson & Wales University, Providence, RI. She has held positions at the Hyatt Hotel in Newport Rhode Island and at Hilton Head Health before joining the Dan Abraham Healthy Living Center at Mayo Clinic in Rochester, MN. As Mayo Clinic’s Wellness Executive Chef, Chef Jen creates recipes for practical, healthy meals and teaches patients how to meal plan and prep for a healthy lifestyle. She recently received the honor of Distinguished Chef of the Year by Johnson & Wales University.
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