The Healthy Family Cookbook: 25 Easy Family-Friendly Healthy Recipes

By Karyl Trejo | 6 September 2021 1670 views
healthy recipes for weight loss

Make Mealtime A Breeze With 25 Family-Friendly, Healthy Recipes

The Healthy Family Cookbook: 25 Easy Family-Friendly Healthy Recipes

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As any parent knows, trying to coax your children to eat healthy can be downright challenging. Many times, they’ll turn their noses up at something…without even giving it a try first!

Of course, it doesn’t help that our youngsters are constantly flooded with television ads featuring all sorts of junk foods, either.

Sweetened cereals with dancing and singing mascots, processed junk with colorful packaging, and candies and sweets galore. Sure, it may taste good, but is it good for your little ones?

Heck no!

Look, trying to get your children to eat healthy doesn’t have to be an exercise in frustration. In fact, it can actually be pretty easy.

All you need to do is offer them something that both looks and tastes yummy, but is actually packed to the brim with good-for-you ingredients.

BRAND NEW: These 7 Delicious Desserts Help You Burn Fat & Lose Weight

Sure, it sounds easier said than done. As a parent, you’ve probably tried just about everything and you’re just about ready to throw your hands up and quit.

Please don’t! These twenty-five recipes were hand selected to be healthy, hearty, and oh-so yummy, too. Even better, you won’t feel guilty serving them to your family.

Say good-bye to the dinnertime wars and wasted plates of food. Once you add these recipes to your rotation, both you (and your children!) will look forward to mealtimes again.

The Healthy Family Cookbook: 25 Easy Family-Friendly Healthy Recipes

5 Family-Friendly, Healthy Breakfast Recipes

1) Three-Ingredient Vegan Breakfast Cookies

These delicious breakfast cookies are high in heart-healthy carbs (from the oats) and proteins, while staying low in fat and sugar.

One or two of these vegan treats in the morning will keep you feeling satiated for a surprisingly long time. They’re a nutritious, healthy breakfast cookie and are a great treat for the whole family…especially picky children!

Best of all, just three simple ingredients are required! There’s no complicated recipe to remember or difficult instructions to memorize, and all ingredients you likely already have around the house.

Recipe:

  • 2 large bananas
  • ¼ cup raisins
  • 1 cup rolled oats

Serves 4-6

 1) Preheat the oven to 350-F.

2) Combine all ingredients in a large mixing bowl. Mash bananas until they are finely pulped, stirring constantly until the oats are damp and raisins evenly distributed.

3) Dollop batter onto a non-stick cookie sheet with a teaspoon, spacing approximately an inch apart.

4) Place the sheet into your oven for 15-18 minutes, or until the tops of the cookies are lightly golden.

Recipe note: For cookie bars, just pour and spread the batter over the sheet, then slice into rectangles afterwards. Be sure to let the cookies rest for a few minutes after you take them out of the oven!

2) Flourless Peanut Butter Pancakes

These pancakes are a breakfast staple that everyone can enjoy. They’re lower in carbs, have no added sugar, and are completely flourless.

If you’re looking for a delicious, gluten-free alternative (for those of you with certain food sensitivities), then these pancakes are for you. It’s also a quick and easy recipe that scales up, allowing you to feed growing children (and teenagers!). 

Feel free to customize this recipe with heart-healthy dark chocolate chips and a dash of cinnamon. Or just switch out the peanut butter for almond butter and add a handful of antioxidant-rich blueberries.

Recipe:

  •  ¼ cup peanut butter
  • 1 medium banana
  • 1 tsp baking powder
  • 1 tbsp flaxseed
  • 2 eggs
  • ¼ tsp vanilla extract

Serves 6

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1) Preheat a skillet or pan on medium heat. Your surface should be hot enough that sprinkled drops of water “dance” and quickly evaporate.

2) In a large mixing bowl, mash the bananas. Add the peanut butter and eggs and stir until smooth. Add the baking powder, flaxseed, and eggs.

3) Carefully pour approximately ¾ cup of batter onto your surface, and allow to cook for 1-2 minutes per side, until edges are firm. Serve immediately with your favorite toppings.

Recipe note: For a vegan substitute, you can replace the two eggs with ½ cup of applesauce.

3) Sneaky Green Tropical Smoothie

This smoothie is a delicious way to sneak some extra cognitive-boosting leafy greens and gut-healthy probiotics into your diet…without any noticeable change to the flavor. Younger children will love the fun green color, and older kids will love the taste!

This smoothie is a tasty breakfast treat with no added sugars. It’s also packed to the brim with tons of the necessary vitamins, minerals, and nutrients to get you through the day. (Vitamin C, we’re looking at you!)

While this recipe is absolutely refreshing when served as is, you can pour it into molds and stick it into the freezer to take it to the next level. It’ll make an amazing summertime dessert, with no bad ingredients.

Recipe: 

  • 1 cup frozen mango
  • 1 cup frozen pineapple
  • 1 cup frozen strawberries
  • 1 cup orange juice
  • 1 cup raw spinach
  • 1 cup lowfat vanilla yogurt

Serves 4

 1) Begin by pouring orange juice and yogurt into a blender, then adding raw spinach. Pulse briefly on low power until thoroughly mixed.

2) Add the frozen ingredients into the mix one ingredient at a time. Pulse for 5-10 seconds on medium power between each addition to ensure an even, creamy blend. If you prefer chunky smoothies, pulse on low power only until the largest pieces have broken down.

3) Pour smoothie and enjoy! You may optionally add fresh fruit (such as kiwi or bananas) before the final pulse for a little more flavor, or serve diced on top for a classy look.

4) Easy Make-Ahead Oatmeal

This breakfast staple is a simple recipe that’ll help you get your day off to the right start. You’ll be able to enjoy a simple but delicious way to dress up your morning oats with healthy carbs and fats, without requiring your entire morning spent in the kitchen.

By preparing it the night before, you can totally streamline your overnight preparations. This helps to make it easier for you – and your kids! – to have a quick, on-the-go breakfast without hassle or fuss.

And yes, this recipe is completely customizable for picky palettes (not a fan of raisins? add sliced apples!) and can be served either hot or cold.

Recipe:

  • 2 cups rolled oats
  • 1 tbsp chia seeds
  • ½ tsp cinnamon
  • ½ cup raisins
  • ¼ cup peanut butter
  • 3 cups low-fat (or non-dairy) milk 

Serves 4

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1) Begin preparations the night before eating. Start by adding peanut butter and milk to a large mixing bowl. Stir thoroughly until mixture is smooth and even.

2) Add a small portion (~½ cup at a time) of dry ingredients to the bowl, stirring gently with spatula between each addition to ensure a thorough mix.

3) Transfer mixture into a covered saucepan or microwave safe container, and leave to rest in the refrigerator overnight.

4) Serve as is, or reheat until warmed (approximately 6 minutes on low heat, or 1-2 minutes in the microwave), stirring constantly. If reheated, top with additional peanut butter to taste.

5) Delicious Toad-in-a-Hole

Have you ever heard of toad-in-a-hole before? Depending on your region, you may have already had this recipe…you just called it by another name!

Toad-in-a-hole is a traditional and comforting English breakfast. Instead of being heavy and greasy, though, it’s revamped with heart consciousness and healthy eating in mind. 

It’s full of protein (for those busy mornings!) and is great for vegetarians, too. The whole grains will help keep you satisfied until lunch.

Psst…this is such a simple recipe, it’s a great way to introduce novice chefs to cooking!

 Recipe: 

  • 8 slices whole-grain bread
  • 8 whole eggs (may use egg whites)
  • 1 tbsp vegetable oil
  • Salt and pepper

Serves 4

1) Prepare a skillet with 1 tablespoon of vegetable. Heat to medium-high.

2) Using a cookie cutter, drinking glass, or coffee mug, prepare bread by punching large holes in the center of each slice.

3) Once the skillet is ready, place two slices of bread inside. Quickly crack two eggs, and pour each into the holes you made in the prior step, being careful not to break the yolk.

4) Allow to cook, adding seasoning to taste, until eggs reach desired consistency. This can take between 2-5 minutes, depending on if you prefer over-easy or over-hard.

Recipe notes: This recipe is very easy to adapt to different dietary needs and tastes. Consider sprinkling shredded sharp cheddar over the eggs before cooking, or serving with a dollop of fresh homemade salsa.

The Healthy Family Cookbook: 25 Easy Family-Friendly Healthy Recipes

5 Family-Friendly, Healthy Lunch Recipes

1) Comforting Grilled Cheese and Tomato Soup

Mmm, is there anything more comforting than tomato soup and grilled cheese on a brisk morning? Without a doubt, this is the quintessential weekday (or weekend!) meal.

This recipe is both very comforting and filling, but it doesn’t weigh you down with excess grease or chemically processed ingredients. It’s a warm and nostalgic lunch based on a classic afterschool recipe, updated to be health-conscious and simple. 

Oh yeah, did we mention that it’s a great source of essential nutrients and vitamins, especially carotenoids like cancer-fighting beta-carotene and lycopene?

Recipe: 

(For Grilled Cheese)

  • 8 slices whole-grain bread
  • 8 slices reduced-fat sharp cheddar
  • 1 large tomato, sliced
  • 1 tsp olive oil

(For Soup) 

  • 1 28-oz can crushed tomatoes
  • 2 cups low-sodium vegetable broth
  • 1 cup onion, diced
  • 2 cloves garlic, minced
  • 2 tbsp olive oil
  • ¼ tsp black pepper
  • ¼ cup plain Greek yogurt
  • Salt (to taste)

Serves 4

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1) To prepare sandwiches, preheat your skillet with one teaspoon of cooking oil. Assemble sandwiches by stacking two slices of cheese between the bread and one large slice of tomato.

2) Grill the sandwiches over medium heat, until bread is toasty and golden and the cheese is melted. Remove from heat and set aside.

3) For the soup, heat the olive oil in a large saucepan. Add the onions and sauté until translucent, then add the garlic. Heat until aromatic, then tomatoes and broth and let simmer.

4) Remove from heat. Puree half of the soup until smooth, then return to the rest of the soup. Portion into bowls and garnish with a dollop of Greek yogurt. Serve with grilled cheese.

2) Tex-Mex Chicken Burritos

While burritos are also fair game for dinner time, there’s really nothing easier than wrapping one of these up and throwing them into a lunchbox.

This recipe features authentic Tex-Mex ingredients like cilantro (which is great for preventing skin damage) and stomach-settling paprika, with a bright and comforting flavor. Simple preparation makes this a quick fixer recipe with five-star taste. 

Instead of feeling heavy and sluggish after your next burrito feast, enjoy this recipe to help improve your gut health.

It also boasts many anti-inflammatory and antioxidant properties. It’s also packed with many essential minerals to promote general wellness, such as zinc, iron, potassium, and manganese.

¡Salud!

Recipe: 

  • 4 large, whole-wheat flour tortillas
  • 12 oz chicken breast
  • 1 tbsp vegetable oil
  • ½ medium onion, chopped
  • 1 cup tomatoes, diced
  • 1 cup romaine lettuce, shredded
  • 1 cup reduced-fat cheddar cheese
  • ¼ cup cilantro, chopped
  • 1 tsp cumin
  • ½ tsp garlic powder
  • ¼ tsp chili powder 

Serves 4

1) In a large skillet, add vegetable oil. When hot, add diced onion and sauté until almost translucent.

2) Dice chicken into bite-sized pieces and add to the skillet. Cook until no longer pink in the middle. Add cumin, garlic powder, paprika, and chili powder.

3) Add ingredients to the tortilla and top with cheddar cheese, tomatoes, cilantro and lettuce. Evenly distribute ingredients between all four tortillas. Serve hot.

Recipe note: If preferred, you can slightly warm the tortillas in the microwave to soften them before you add the rest of the ingredients.

3) Refreshing Mediterranean Couscous Salad

This recipe is surprisingly quick to make and comes together in just about fifteen minutes to prepare. It’s a great option for when you’re in a hurry or when the craving strikes.

It’s brimming with bold and rich Mediterranean flavor that only improves the longer you let it marinate. Make sure to prepare enough to have plenty of leftovers!

For those of you who have budding vegetarians in the household, this recipe is for you. It’s chock full of proteins from the chickpeas and long lasting staying power from the whole grain couscous.

Recipe: 

  • 1 cup whole-wheat pearl couscous
  • 2 cups water (or vegetable broth)
  • 1 pint cherry tomatoes, halved
  • 1 medium cucumber, sliced
  • 2 tbsp balsamic vinegar
  • 2 tbsp olive oil
  • 1 15-oz can chickpeas, drained and rinsed
  • ½ cup low-fat feta cheese

Serves 4-6 (with leftovers)

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1) Bring four cups of water to boil, then add couscous and let simmer for ten minutes. Remove from heat and let cool. (Note: do not drain.)

2) Dice vegetables finely, then combine all dry ingredients in a large salad dish. Toss with homemade vinaigrette (equal parts olive oil and balsamic vinegar.)

3) Let it marinate in the fridge overnight, then serve cold.

Recipe note: For a vegan recipe, just remove cheese and substitute tofu crumbles.

4) Low-Fat Mac & Cheese with Tomatoes

Look, let’s be honest here. Sometimes you want something that the whole family will enjoy (that’s still healthy, too!). This macaroni and cheese totally fits the bill.

It’s a hearty lunch that feeds the entire family. It’s full of great ingredients that make for a healthy mac that adults will enjoy, while remaining delicious enough for even the most picky children.

Whole grains and reduced sodium options makes for a heart-conscious meal with great digestive and circulatory benefits.

Even better, it can be ready in less than 15 minutes. And the leftovers make a great lunchbox stuffer for work or school!

Recipe:

  • 2 cups of whole-grain elbows
  • ½ cup low-sodium cottage cheese
  • 1 cup low-fat milk
  • ¼ tsp garlic powder
  • ½ tsp dried onion
  • 1 cup reduced fat sharp cheddar
  • ½ pound (2-3) Roma tomatoes, diced
  • Pepper to taste 

Serves 4

1) In a medium-sized saucepan, bring 1 quart of water to a boil. Add the elbows, and cook for 8-10 minutes, until al dente.

2) Remove the pasta from the heat and drain, reserving ¼ cup of pasta water. Lower the heat to medium-low and return the pasta to the stovetop. Add the milk and cottage cheese.

3) Stir until creamy, then add the garlic powder and onion. Mix in the cheddar and stir until melty and smooth. Fold in the tomatoes, then pepper to taste. Serve hot.

5) Lightened-Up Tuna Salad Wraps

Is there anything more nostalgic than your classic tuna salad? The only problem is that traditional tuna salad is very heavy, laden with mayo and other questionable ingredients.

This tuna salad, though? It’s a yummy and fun recipe with very little mess and no cooking involved. It’s also a great way to introduce younger family members to meal preparation. 

The Greek yogurt allows it to feel decadent, but it’s loaded with stomach-friendly probiotics for digestive wellness. The lean tuna gives you those Omega-3 fatty acids that are so good for your brain

Recipe: 

  • 3 6-oz cans white tuna
  • ¼ cup celery, minced
  • 2 tbs white or red onion, minced
  • ½ cup plain, low-fat Greek yogurt
  • 1 tbs Dijon mustard
  • Dash of pepper (to taste)
  • 8 romaine leaves 

Serves 4

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1) Open the tuna and drain the broth. In a large, non-metal mixing bowl, combine the tuna, celery, onion, mustard, and Greek yogurt. Stirring gently until thoroughly combined.

2) Rinse romaine leaves and pat dry. Layer a generous scoop of tuna salad on top of lettuce, then fold over. Serve immediately.

Recipe note: For a heartier meal, you can also serve this delicious tuna salad on whole grain bread with sliced tomatoes.

The Healthy Family Cookbook: 25 Easy Family-Friendly Healthy Recipes

5 Family-Friendly, Healthy Dinner Recipes

1) Inside-Out Turkey Burgers

This seemingly decadent recipe is a fresh take on a fast food favorite. But you know what? It’s got all the flavor but none of the yucky grease or processed ingredients that you’d find in fast food cheeseburgers.

You can serve these gooey, cheesy burgers with a baked potato and sparkling water for a healthy “dine-in” experience at home. And yes, you’ll feel totally fancy tucking into it!

But as a parent, you know what the best part of this recipe is? Inside-out patties reduce messy toppings and dressings, making cleanup a cinch.

Recipe: 

  • 1 lb lean ground turkey
  • 2 tbs rolled oats
  • ¼ cup minced onion
  • 1 egg
  • ¼ tsp garlic powder
  • ¼ tsp salt
  • ¼ tsp black pepper
  • 2 oz reduced fat sharp cheddar 

Serves 4

1) Preheat the oven to 350-F.

2) Mix turkey, oats, vegetables, egg, and seasoning in a large bowl until fully combined. Form into four equally sized balls.

3) Using a spoon, hollow out the center of turkey balls and stuff with ½ oz cheese. Pat removed turkey back onto balls to seal, then squeeze down into thin patties.

4) Space four patties onto a baking pan and place on the top rack of your oven. Let cook for 25-30 minutes, until the inner temperature reaches 165-F.

5) Remove and let cool for 2-3 minutes before eating.

Recipe note: While this recipe is great as is, for a more traditional burger experience, try serving with lightly toasted whole grain buns and a few slices of tomato and lettuce.

2) Cheesy Pesto Rotini with Artichoke Hearts

This is an extremely hearty recipe with surprisingly generously large portion sizes – a total must for those hungry days! It’s high in fiber content while still remaining very low in unwanted sodium.

Artichokes are an excellent source of flavonoids, nutrients, and fiber. It’s fantastic for cardiovascular health, digestive wellness, and bone structure. 

And yes…you can absolutely enjoy pasta in a healthy diet. Whole grains help control appetite and are filling. It’s an excellent choice to help ensure you get enough soluble fiber while limiting glucose intake.

Dig in!

Recipe: 

(For Rotini)

  • 12 oz of whole-grain rotini
  • 1 14-oz can artichoke hearts
  • 1 oz real parmesan cheese (garnish)
  • ¼ cup fresh basil (garnish) 

(For Pesto Sauce) 

  • 1 cup fresh basil (packed)
  • 2 clove garlic, minced
  • ¼ cup reduced-sodium cottage cheese
  • 1 tbs olive oil
  • 2 oz real parmesan cheese
  • Dash of pepper (to taste)

Serves 4

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1) Bring water to boil in a large pot, then add pasta and let simmer for 7 to 9 minutes. Drain pasta and set aside.

2) Prepare sauce by combining one cup of basil and the two cloves of garlic in your blender or food processor. Pulse until a paste, then add the olive oil, cottage cheese, and two ounces of the parmesan cheese. Blend again until smooth.

3) Add the pesto sauce to your pasta, then return to low heat, until cheese melts and pasta is creamy. Drain and rinse artichoke hearts, then add to pasta.

4) Remove from heat and garnish with remaining basil and parmesan cheese. Serve immediately. 

3) Weekday Steak with Sneaky Mashed Potatoes

Who says you can’t enjoy the occasional steak in a healthy diet? By selecting sirloin steak, you can savor all the flavor steak, without all the negatives of fattier cuts.

But you know what? This recipe isn’t just to show you that you can have some steak — it’s to show you how to do it in a brand-new way. This method of cooking sears in the flavors for a tender, juicy steak at any level of doneness. 

Oh, and make sure you don’t skimp on the cauliflower potatoes. They are a delicious way to boost immune systems and lower cholesterol. They boast the same great flavor and texture, making this an easy “seconds please” selection for picky eaters. 

Recipe: 

  • 4 3-oz sirloin steaks, trimmed
  • ¼ tsp black pepper
  • ¼ tsp salt
  • 1 tbsp vegetable oil

(For the Mashed Potatoes)

  • ½ lb. cauliflower
  • ¼ lb. russet potato
  • ¼ low-fat milk
  • ¼ cup lowfat sour cream
  • 1 tsp dry dill
  • ¼ tsp garlic powder
  • ¼ tsp salt 

Serves 4

1) Preheat the oven to 300-F. Season steaks with salt and pepper, then place on a lightly oiled cookie sheet. Bake for 15-20 minutes, until rare.

2) While the steak is cooking, chop your potatoes and cauliflower into even-sized pieces. Bring a pot of water to a boil, and cook until tender, about ten to fifteen minutes.

3) Right before you remove the steak from the oven, preheat a skillet on the stovetop. Add the 1 tbsp of vegetable oil to the pan. Remove the steaks from the oven and transfer to the skillet.

4) Sear on both sides until a nice crust forms, then remove from heat. Check for desired doneness. Set aside to rest.

5) Remove cauliflower and potatoes from water and drain. Transfer to a large serving dish. Add sour cream, milk, dill, garlic powder, and salt. Mash until smooth and creamy. Serve hot.

4) Lightened-Up Fish and Chips

While fish and chips may sound like a naughty pub food, this lightened up recipe allows you to enjoy it any night of the week.

This recipe is a seafood staple with rich British inspirations. By baking your ingredients instead of frying, you can reduce saturated fats and low-density lipoprotein (both are really bad for your heart.) 

White fish are naturally low fat and an incredible source of vitamin B6, which has many essential benefits. It’s been shown to help boost mental health and circulatory system, making it a nutritious option for your dinner table!

And your kids will never guess what you made the “chips” out of, but the parsnips will give them extra boost of fiber and antioxidants.

Recipe:

  •  1 lb. white fish (cod or tilapia)
  • 1 egg, beaten
  • 1 cup whole wheat breadcrumbs
  • ¼ cup whole wheat flour
  • ¼ tsp salt (to taste) 

(For Chips) 

  • 1 lb. parsnips
  • 1 tbsp olive oil
  • ¼ tsp garlic powder
  • ¼ tsp salt (to taste)

Serves 4

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1) Preheat the oven to 450-F.

2) Beat egg in a separate dish. Dredge patted fish through flour until lightly coated, dip in egg, then dredge once more through crumbs.

3) Prepare parsnips by cleaning, then slicing them lengthwise into long slivers. Add oil, garlic, and salt to taste.

4) Place fish and parsnip chips in a large baking pan, and let cook for 25-30 minutes, flipping once halfway through.

5) Italian Lentil-Stuffed Peppers

This stuffed pepper recipe is an incredible and vibrant recipe that is almost as much fun to prepare as it is to eat.

It recalls traditional Italian flavors, which makes it super friendly for even the pickiest of palettes. The tomato sauce also provides a full daily dose of vitamin C per serving, as well as the antioxidant lycopene for cardiovascular health. 

And don’t sleep on the lentils! They’re a great source of fiber and protein. They also contain phytochemicals that promote heart wellness and may help prevent the risk of chronic illness and disease.

Your whole family is going to love this meal!

Recipe: 

  • 4 large bell peppers
  • 2 cups cooked lentils*
  • 1 15-oz can tomato sauce
  • ¼ tsp dried basil
  • ¼ tsp dried oregano
  • ¼ tsp garlic powder
  • ¼ tsp dried onion powder
  • ¼ tsp salt (to taste)
  • 1 cup reduced fat mozzarella cheese 

Serves 4

1) Preheat the oven to 375-F. Carefully remove the tops from the bell peppers, scooping out their seeds. Place upright in a 8×8 cake pan.

2) In a separate bowl, combine the cooked lentils with the tomato sauce, basil, salt, oregano, garlic powder, and onion powder. Gently stir.

3) Spoon the lentil mixture evenly between the four bell peppers. Top with cheese. Bake for 40-45 minutes, until the peppers are tender. Serve immediately.

Recipe note: To cook lentils from scratch, add 1 cup of dry brown lentils to a pot of water. Let simmer for 25-30 minutes, until tender. Drain and slightly mash with a fork.

The Healthy Family Cookbook: 25 Easy Family-Friendly Healthy Recipes

5 Family-Friendly, Healthy Snack Recipes

1) Homemade Hummus Dip

This recipe is a twist on the classic Egyptian dip, but is lightened up so you can enjoy seconds (and thirds!). It features an incredible nutrient density and is absolutely rich in fiber, vitamins, and potassium.

Did you know that chickpeas are full of biotin (necessary for hair and nail health), and can help reduce the risk of heart disease? Some studies suggest that it may even reduce chronic or genetic illnesses.

Oh yeah, and that’s not even the best part: it tastes totally amazing!

It’s a highly versatile snack, and is great eaten as is. Or you can enjoy it with crudités like carrots or crackers, on chips and tortillas, or even serve drizzled on top of salads.

Recipe:

  • 1 15-oz can of chickpeas
  • 2 cloves garlic, minced
  • 1 tbsp olive oil
  • 2 tbsp tahini (sesame paste)
  • 1 tsp cumin
  • 1 lemon, juiced

Serves 4 (with leftovers)

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1) Empty chickpeas into a blender or a food processor. Reserve liquid. Blend chickpeas, slowly adding 2-3 tablespoons of reserved liquid until smooth and creamy.

2) Add the garlic, olive oil, and tahini. Blend again. Add the cumin and lemon juice and blend one final time.

3) Immediately plate and serve. Scoop up with sliced carrots, cucumber, or celery. You can also enjoy pita chips in the hummus dip.

2) Creamy Yogurt Fruit Salad

If you’re looking for a quick and natural pick-me-up throughout the day, then look no further. This creamy and tangy fruit salad has no added sugars.

It’s also super high in fiber, which means you’ll feel energized without crashing a half hour later. Its delicious flavor profile is both sweet and zippy, satisfying all foodie preferences. It’s also a breeze to adapt on the fly (depending on dietary needs or restrictions).

Your family is going to love the awesome flavor of this recipe, but you’re going to really love its healthy profile. It’s loaded with antioxidants to boost the body’s overall wellness. Probiotics additionally enhance digestive health by encouraging stomach flora to flourish. 

Recipe:

  • 2 cups lowfat vanilla yogurt (regular or Greek)
  • 1 tbsp honey
  • ¼ tsp cinnamon
  • 1 cup grapes
  • 1 cup strawberries
  • 1 cup blueberries
  • 1 large apple
  • ¼ cup slivered almonds

Serves 4

1) Prepare the fruit by rinsing it and patting it off. Slice grapes in half, then transfer to a large non-metal mixing bowl.

2) Core strawberries, then cut into quarters. Add whole blueberries to the bowl. Dice apple and add to the fruit bowl.

3) In a separate bowl, combine the yogurt with the honey and cinnamon. Gently fold with the fresh berries. Add the almonds to the top, then let chill.

4) Serve immediately, or keep in the refrigerator for 3-5 days. Serve cold.

3) Smoky BBQ Kale Chips

This crisp and crunchy snack satisfies potato chip cravings, while sneaking in incredible health benefits. It’s the epitome of healthy snacking that is not only incredible, it’s also good for you, too.

Kale is a dieting superfood, bursting with vitamins, calcium, fiber, and protein… and loaded with phytonutrients for preventing sun damage to your skin, as well. It’s also a very low carb option and is a super sneaky way to add veggies into picky diets.

These kale chips are amazing to eat as is, but they’re also versatile enough to combine with many favorite snacks. Try mixing in with popcorn, crumbling into salad, or serving on top of a healthy pizza!

Recipe:

  • 1 lb. bunch curly kale
  • 2 tbsp olive oil
  • ¼ tsp salt (to taste)
  • ¼ tsp garlic powder
  • ¼ tsp cumin
  • ¼ tsp smoked paprika
  • ¼ tsp chili powder

Serves 4

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1) Preheat the oven to 300-F. Carefully clean the kale, then pat dry. Gently remove the stems.

2) Using your hands or kitchen shears, cut the kale into bite-sized pieces (about 2”x2”). Add to a large mixing bowl, and drizzle with olive oil.

3) Add the garlic powder, cumin, paprika, chili powder, and salt. Combine until kale is coated. Spread out on a large cookie sheet or baking sheet, being careful to not overlap the pieces.

4) Bake for 15-20 minutes, until crispy. Let cool, then eat immediately.

4) Baked Tortilla Chips with Pico de Gallo

Baked tortillas are great for anytime snacking, with less grease and oil than traditionally fried chips. Instead of worrying about questionable ingredients in store-bought chips, you can enjoy them fresh from your oven. 

Traditional Pico de Gallo recipes have balanced levels of spiciness and boldness, making for a delicious dip or spread that is both very good for you and can help you maintain a healthy weight.

This recipe boasts powerful flavors that can be easily made milder or spicier depending on individual preferences, making for a very versatile recipe that fits all occasions.

Recipe:

(For the Chips)

  • 8 medium-sized corn tortillas
  • 2 tsp cooking oil
  • 1 dash salt

(For Pico de Gallo)

  • 1 lb. tomatoes
  • ½ red or white onion
  • 1 jalapeno
  • ¼ cup cilantro
  • ½ lime, juiced
  • Dash salt

Serves 4

1) Preheat your oven to 350-F.

2) Remove seeds from tomatoes and jalapenos, chop finely and combine in a small serving bowl.

3) Dice onion and mince cilantro, then combine with the jalapenos and tomatoes. Add lime juice and salt to taste, then let rest so that flavors can “mingle.”

4) Slice tortillas into large triangles, then lightly dab with oil and sprinkle with salt. Gently place on a baking sheet approximately half an inch apart. Let bake for 10-12 minutes, or until firm and crunchy. Allow to cool, then serve with Pico de Gallo.

5) All-Natural Strawberry Fruit Leather

Kids love fruit snacks, but as a parent, you’re probably not in love with all of the added sugars found in them. Enter: this strawberry fruit leather.

This snack is a delicious treat that has all the benefits of eating fruit, but in a portable and shelf-stable format. Kids and adults alike won’t know it’s actually very good for you!

Even better? It’s an incredibly simple recipe that allows for easy experimentation. Try adding other fruits (like polyphenol-rich blueberries!), or even blended leafy vegetables (like a handful of spinach) for more sneaky healthy benefits. 

You’re going to find ample vitamin C to boost immune health and give extra energy in this recipe! Your only problem is going to be that you wish you made more.

Recipe:

  • 4 cups strawberries (fresh or frozen)
  • 2 tbsp honey
  • 1 tbsp lemon juice 

Serves 4

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1) Preheat the oven to 170-F. (Note: This is a low-temp, slow-bake recipe.) Line a baking sheet with parchment paper.

2) Puree ingredients in your blender or your food processor until smooth and creamy. Strain to remove pulp, stems, and seeds.

3) Spread puree thin over parchment paper, gently tapping the sheet on the counter, until the puree is evenly dispersed.

4) Allow to cook 4-6 hours. Leather should be chewy, mostly dry, and non-tacky.

Recipe note: If you don’t have a fine grade strainer, a coffee filter will work for smaller batches. You may also consider just leaving the seeds in for a “natural” fruit leather and added fiber.

The Healthy Family Cookbook: 25 Easy Family-Friendly Healthy Recipes

5 Family-Friendly, Healthy Dessert Recipes

1) Fudgy Peanut Butter Nice Cream

This recipe is a healthy frozen dessert that is easier to make than traditional ice cream, with much lower carbs, no unhealthy fats, and no added sugars. 

Three simple ingredients and easy preparation means the hardest step in this treat is waiting for the bananas to freeze! It gets light and fluffy and completely resembles soft-serve, but you can freeze it for a firmer treat.

Because of the bananas, it’s a great source of potassium (which everyone needs more of!), dietary fiber for healthy gut flora, and protein. Nice cream makes for a guilt-free midnight snack that will boost digestive health and leave you feeling fuller for longer.

Recipe: 

  • 2 large, very ripe bananas
  • 2 tbsp peanut butter
  • 1 tbsp cocoa powder

Serves 4

1) Prepare bananas by cutting into large chunks. Freeze until solid, at least eight hours (preferably overnight).

2) In your food processor, add the banana chunks. Pulse until light and airy, about one to two minutes. (Note: you may add up to 2 tbsp of milk to help smooth the banana out.)

3) Add cocoa powder, then pulse again until combined. Gently fold in peanut butter. Serve immediately, or store leftovers in an airtight container in the freezer.

Recipe notes: This sweet and creamy dessert tastes amazing with dark chocolate slivers and diced peanuts!

2) Vegan Mexican Chocolate Mousse 

This recipe is an incredible taste combination of spice and chocolate, recalling an authentic south-of-the-border dessert recipe.

Seriously, though. You won’t even know that this recipe is good for you! The silken tofu allows mousse to remain fluffy and airy, while also being full of isoflavones…not just great for overall health, but an excellent addition to any vegan diet. 

It’s surprisingly high in protein and dietary fiber with very low sugar, which makes this delicious dessert almost healthy enough to eat as a regular meal.

(If you spoon it into your mouth for a healthy midday snack, nobody is going to judge!)

Recipe: 

  • 1 12-oz package silken tofu
  • ½ cup cocoa powder
  • 1 tsp vanilla extract
  • ¼ cup maple or agave syrup
  • 2 tbsp non-dairy milk
  • ¼ tsp cinnamon

Serves 4

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1) Remove tofu from the container and drain, patting it gently with a clean and dry towel. Add tofu and non-dairy milk to your food processor blender.

2) Pulse until smooth and creamy, about thirty seconds. Slowly add in the cocoa powder, vanilla extract, cinnamon, and sweetener of choice, then blend again until smooth.

3) Remove from the food processor and spoon into small serving dishes. If preferred, you may garnish with fresh berries or dark chocolate shavings.

4) Serve immediately, or chill (covered) until ready to serve. It keeps up to 3 days in the refrigerator.

3) No-Bake Cheesecake Parfait

This is a delicious cheesecake that is chock full of probiotics for healthy gut flora, promoting digestive wellness with Neufchâtel cheese and disease fighting honey.

Of course, the Greek yogurt doesn’t get all of the credit. It also boosts gastrointestinal function with its delicious almonds, and the yummy fresh berries can help protect your heart.

Sure, you can eat it for the health benefits, but the flavor alone will have you craving more.

Because this is a no-bake recipe, it means that this dessert is ready almost as quickly as you can mix the ingredients! Minimal preparation time is great for when you are in a hurry to serve perfectly fresh delights.

Recipe: 

  • 1 cup low-fat plain Greek yogurt
  • 1 cup Neufchâtel cheese
  • ¾ tsp vanilla extract
  • 3 tbsp honey
  • 2 cups fresh or frozen berries
  • ¼ tbsp slivered almonds 

Serves 4

1) Set Neufchâtel cheese out for a half hour before you begin the recipe, until soft. If using frozen berries, set them out to thaw.

2) Once soft, combine the Neufchâtel cheese with the Greek yogurt in a blender or food processor. Pulse until smooth and creamy. Add vanilla extract and honey, then blend again until light and airy.

3) Remove from the food processor or blender and spoon into tall parfait glasses. Add 1-2 tablespoons of the mixture, then top with a handful of berries and a sprinkle of almonds. Repeat until satisfied. Serve immediately in glasses or bowls.

Recipe note: you may substitute in granola in lieu of the almonds for a sweet and decadent crunch.

4) Snickerdoodle Cupcakes (with Cream Cheese Glaze)

These cupcakes are a rich and decadent dessert that combines hearty tones of spice. Recalling your favorite cinnamon cookie, it’s balanced perfectly with an indulgent creamy frosting. 

This is a perfect treat for any special occasion that combines healthiness with deliciousness. It’s high fiber and protein without the unwanted fats and sugars. 

Did you know that cinnamon is a powerful antioxidant with many medicinal properties, including anti-inflammation? It also has awesome immune system-boosting perks, too. It can also help with blood glucose and insulin management.

Well, with all of those benefits, why not help yourself to two cupcakes?

Recipe: 

  • 1 ½ cups whole wheat flour
  • 3 tbsp vegetable oil
  • 1 tsp cinnamon
  • 1 tbsp baking powder
  • 2 eggs
  • ½ cup honey
  • 1 cup low-fat milk
  • ¼ tsp salt
  • ½ tsp vanilla extract 

(For Glaze) 

  • ½ cup low-fat cream cheese
  • 2 tbsp honey
  • ¼ tsp vanilla extract

Makes 12

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1) In a small mixing bowl, combine ingredients for glaze and beat until light and fluffy. Refrigerate until ready to use.

2) Preheat your oven to 350-F. Prepare a cupcake tin with paper liners, or lightly oil with either cooking spray or vegetable oil.

3) In a large mixing bowl, combine the vegetable oil, honey, low-fat milk, and vanilla. In a separate bowl, sift together the flour, the baking powder, and the cinnamon.

4) Gently stir to combine the cupcake batter, then pour batter into cupcake liners until slightly below the edge of the baking tin. Bake for 18-20 minutes, or until golden brown. Allow to cool.

5) Scoop frosting on top of warm cupcakes with spatula or icing tip and spread evenly over the entire surface.

5) Flourless Maple Pecan Bars

These maple pecan bars are a rich and flavorful dessert that’s loaded with powerful complimentary tastes. Because it’s a flourless recipe, it is great for people with celiac disease or those who are watching their carbs.

Chickpea base is great for suppressing appetite and improving digestion, making this bold dessert one that will quickly fill you up.

Maple syrup is a great source of zinc for immune health and may even help reduce the risk of certain forms of cancer. Pecans are also great for immune health and have an abundance of gamma-Tocopherols, which prevent cholesterol oxidation.

Of course, their health benefits are only part of the picture. They also taste downright incredible, and you’re going to have a hard time eating just one of these bars!

Recipe: 

  • 15-oz can chickpeas
  • 3 eggs*
  • 2 tbsp vegetable oil
  • ¼ cup pecans, chopped
  • 1 tsp vanilla extract
  • ¼ tsp salt
  • ½ tsp baking powder
  • ½ cup maple syrup

Makes 12 

1) Preheat your oven to 350-F. Lightly grease an 8×8 baking pan.

2) Finely puree the chickpeas in the blender. Add eggs, vegetable oil, maple syrup, and vanilla extract and blend again. Add the salt and the baking powder, then blend until just combined.

3) Spread batter into a nonstick 8×8 pan, then top with chopped pecans. Cook for 18-20 minutes. Let cool. Can store in your refrigerator for up to a week, or in the freezer for up to six months. 

Recipe note: You can sub in ¾ cup of egg whites in place of whole eggs in this recipe.

BONUS! 7 More Delicious, Secretly Healthy Dessert Recipes Your Whole Will Love

Let’s be real: when it comes to making family-friendly foods… the ones that EVERYONE loves… nothing beats dessert.

And although dessert might “traditionally” be eaten after dinner… I’d be lying if I said I only eat desserts at that time!

We’re probably all guilty of sneaking a cookie before dinnertime… or grabbing a slice of cake from the break room at lunchtime… or even eating some leftover cheesecake for breakfast! 😉 

(Please tell me I’m not the only one who does this!)

But if we’re all doing that… and maybe our kids are doing it, too… wouldn’t it be great if those desserts were healthy?

Well, I’ve got some good news for you… in the form of 7 MORE delicious, totally indulgent dessert recipes… that are secretly healthy and slimming!

So you won’t have to feel guilty when you eat a few cookies before dinnertime (AND after dinnertime)… or when you catch your kids sneaking an extra brownie or three after school…

Plus, these healthy desserts are actually ones you’ll want to eat! (Not the plain, small piece of fruit that some dieters refer to as “dessert.”)

So to get started on these 7 delicious, no-guilt “slimming” desserts… click here:

Click Here To Access 7 Indulgent, Secretly Healthy Dessert Recipes

P.S. If you aren’t sure which dessert recipe to start with… if I may, I’d like to recommend the cookie dough truffles! They’re SO delicious & indulgent that I can’t help eating at least one every day… yet I’ve lost 4 lbs in the last 2 weeks!