The Wellness Mama Cookbook by Wells, Katie -- Read -- Imperial Library of Trantor

Index

Cover Title Page Copyright Dedication Contents The Original Wellness Mama Real Foods Rule

Grains and Gluten Do We Need Grains? The Truth About Nutrients in Grains Refined Oils Eating in the Real World

Making Real Food Work for Your Family

Stocking a Real-Food Pantry Stocking a Real-Food Fridge

Meal Planning Made Easy

1. Use a Daily Template Each Week 2. Focus on Core Recipes 3. Stretch the Protein 4. Mix It Up with Spices 5. Travel the World in the Kitchen 6. Don’t Be a Short-Order Cook 7. Eat Leftovers for Breakfast and Lunch Rule #1: There Is No Complaining About Food Rule #2: Food Is Not a Reward Rule #3: Eating Is a Family Activity Rule #4: Try, Try Again Rule #5: Hunger Is Okay Rule #6: Focus on Nutrient-Dense Foods

Get Started Meal Planning Breakfast

Apple-Cinnamon Muffins with Coconut Flour Orange-Cranberry Almond Flour Muffins Coconut Flour Biscuits Chai Coconut Granola Chia Seed Energy Gel Coconut Protein Bars Ham, Gouda & Leek Crustless Quiche Sweet Potato–Crusted Quiche Lorraine Bacon & Egg Bistro Salad Ham & Egg Breakfast Cups Smoked Salmon & Cream Cheese Frittata Spinach, Feta & Onion Frittata West Texas Omelet Simple Sausage Balls Sausage Sweet Potato Hash with Brussels Sprouts Make-Ahead Kitchen Sink Breakfast Bowls Ten-Minute Blender Banana Waffles Orange Julius Smoothie Berry Powerful Smoothie Gorilla Green Smoothie Angel Food Cake Smoothie Mocha Protein Smoothie Peaches & Cream Smoothie Berry-Chia Breakfast Crisp Homemade Yogurt Gorgeous Grape Gell-O Piña Colada Fruit Salad

Salads & Sides

Roasted Garlic Cabbage Butter-Baked Acorn Squash Creamy Cucumber-Dill Salad Grapefruit & Avocado Salad Braised Leeks & Carrots French Grated Carrot Salad with Raisins Steakhouse Chop Salad Sweet Potato Casserole Chicken Caesar Salad Citrus-Infused Roasted Beet Salad Wilted Spinach Salad with Chicken & Bacon Sesame Green Beans Wedge Salad with Avocado Green Dressing Roasted Sweet Potato Salad Browned Butter–Glazed Radishes Chopped Broccoli Salad with Grapes Sesame-Citrus Bok Choy Salad Basil–Zucchini Ribbon Salad My Big Fat Greek Salad Zucchini & Summer Squash Gratin Tuscan Turnip Gratin Oven-Roasted Rutabaga Kohlrabi Fritters with Avocado-Dill Sauce

Delicious Dinners

Stuffed Sweet Potatoes Stuffed Zucchini Sausage Boats Shepherd’s Pie Meat Loaf Cupcakes Up Pasty Stuffed Pumpkin Thai Beef & Napa Cabbage Salad Swedish Meatballs Curried Cabbage Rolls Chicken Piccata Schweineschnitzel Chicken Plantain Tamales Greek Grilled Chicken with Tzatziki Sauce Chicken Vesuvio Dairy-Free Upside-Down Pizza

One-Pot Meals & Soups

Beef & Cabbage Stir-Fry Bone Broth Tutorial with Five Variations Cashew Chicken Lettuce Wraps One-Pan Pakistani Kima Chicken Satay Skewers Meatball-Stuffed Spaghetti Squash Sriracha Shrimp Lettuce Wraps Chicken Tetrazzini Mongolian Beef Halibut with Lemon-Butter Sauce Chicken Diane Sloppy Joe Sweet Potatoes Sesame Chicken with Sugar Snap Peas Simple Salmon Chowder Savory Seafood Bisque Ground Beef–Vegetable Soup Creamy Broccoli Soup (with Extra Veggies) Simple Miso Soup Chicken Pot Pie Soup Oyster Stew Marcie’s Moroccan Chicken Stir-Fry Caramelized French Onion Meat Loaf Chicken Egg Drop Soup

Slow Cooker Simplicity

Italian Red Pepper Pot Roast Mississippi Pot Roast Meatballs in Marinara Soulful BBQ Ribs Slow Cooker Boston Butt Ginger-Orange Glazed Roast Luck-of-the-Irish Corned Beef & Cabbage Slow Cooker Beef Stew Pork Carnitas Teriyaki Chicken Thighs Sweet Orange Chicken Filipino Adobo Chicken Spinach-Artichoke Chicken Restaurant-Style Slow Cooker Fajita Chicken BBQ Bacon-Apple Chicken

Light Lunches

Ground Beef Jerky Chipotle Chicken Fingers Athena’s Greek Meatballs Grain-Free Garlic-Herb Crackers Off-the-Beaten-Path Trail Mix Bacon-Guacamole Bites on Sweet Potato Chips Turkey-Avocado Temaki Not-So-Plain Plantain Chips Chicken BLT Club Wraps Angel-ed Eggs (Avocado Deviled Eggs) Smoked Salmon–Stuffed Celery Chicken, Bacon & Goat Cheese–Stuffed Endive Leaves Cranberry-Pecan Chicken Salad Wraps Tuna Salad Baby Tomatoes Cheesy Buffalo Chicken Dip Cottage Pie–Stuffed Sweet Potatoes Goat Cheese–Stuffed Dates with Prosciutto Homemade Gyro Lunch Meat Antipasto Kebabs Caprese BLT Skewers

Sweet Treats

Penny’s Pumpkin Pie Chewy Chocolate Chip Cookies Perfect Pecan Pie Matcha Key Lime Pie Protein-Packed Chocolate Mousse Dairy-Free Panna Cotta Simple Chia Seed Pudding Chocolate-Cherry Bark with Coconut Oil Baked Cinnamon-Chia Apples Slow Cooker Apple Butter No-Bake Meyer Lemon Bars Chocolate-Avocado Ice Cream

Delightful Drinks

Supercharged Hot Cocoa Recipe Supermom Coffee Varieties Homemade Dairy-Free “Milk” Recipes Herbal Teas & Blends Single Herb Teas & Infusions Ginger-Molasses Switchel Probiotic Lemonade Kombucha Fermented Tea Varieties Blueberry-Ginger Shrub Pomegranate-Basil Shrub

Sauces, Seasonings & Spices

Curry Powder Taco Seasoning Italian Seasoning Ragin’ Cajun Seasoning Dried Ranch Dressing Mix Homemade Lemon-Pepper Seasoning Seasoned Salt Fajita Seasoning Chili Seasoning Mix French Onion Soup Mix Herbes de Provence Jamaican Jerk Seasoning Asian Five-Spice Seasoning Pumpkin Pie Spice Tangy Greek Dressing Restaurant-Style Tartar Sauce Creamy Homemade Caesar Dressing Zesty Italian Dressing Sweet Asian Dressing Raspberry Vinaigrette Dressing French Dressing Balsamic Vinaigrette Dressing Honey Mustard Homemade Ketchup Perfect Hollandaise Sauce Satay Dipping Sauce (Peanut-Free) Cranberry Sauce Easy Marinara Sauce From Fresh Tomatoes Homemade Mayonnaise Soy-Free Homemade Teriyaki Frances’s Red Hot Sauce Tzatziki Sauce BBQ Sauce

Bibliography Index