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5 Easy Weeknight Meals: Your 7 Day Family Jump Start!

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New 9 Days (Vegetarian) Menu-Exclusively from HFHY Cookbook!

New 9 Days Vegetarian Menu with Exclusive Healthy Family Healthy You Cookbook recipes!

As you may have read a couple of weeks ago on my blog, my 1 book has now turned into two! There’s the main Healthy Family Healthy You Healthy Mama’s Guide and then a companion Healthy Family Healthy You Cookbook. Both should be in my hot little hands (and hopefully yours!) next month. Stay tuned for Girls Night Out book party details!

In honor of my excitement and because this is the time of year when many Jews abstain from eating meat for the 9 Days before Tisha B’Av (Sunday, July 26 ), I’m going to give you a suggested menu  using exclusive new recipes from the upcoming Healthy Family Healthy You Cookbook! Tisha B’Av (this means the 9th of the Hebrew month of Av) is a day of fasting and mourning to commemorate the destruction of both Holy Temples in Jerusalem.

See last year’s 9 Days blog for additional ideas.

For this year, I’ve included a cold soup, a no-lettuce salad, a portabella mushroom burger, and a 2 ingredient dessert! This meal alone will give you all your fruits and veggies for the day (Not that you should only eat fruits and veggies at 1 meal! Just sayin’).

 

Roasted Cherry Borscht

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Serves 6-8

My tester, a professional vegan caterer, called this recipe “innovative” and told me her baby couldn’t get enough of it!

4-5 beets, roasted and peeled
4 pitted medjool dates
½ – 1 cup fresh or frozen pitted cherries
Juice of 1 lemon
Dash of salt and pepper
1 Tablespoon agave nectar
1 can small new potatoes, drained and rinsed.

Garnish options: 1 dollop vegan sour cream. Over dollop, place shredded or matchstick carrots, beets and/or cucumber.

Heat oven to 425. Remove beet greens if still attached. Wash the beets but don’t peel them. Wrap them in foil and roast for 1 hour. At the same time, roast the potatoes uncovered in the 425 oven until firm and brown. Set aside. Let the beets cool. Put on disposable kitchen gloves and rub the skin off. Cut off any remaining root. Cut in ½ inch cubes for easier blending. Blend with dates, cherries, lemon juice, agave nectar, salt and pepper.  Pour into bowls and add potatoes and optional garnishes.

 

Colorful Company Salad

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Serves 6-8

It doesn’t get any easier than this! I’m always looking out for you – easy, healthy and fast! I love this salad and don’t think it even needs dressing. However, feel free to add some if you like. You can also feel free to play around with the proportions of ingredients.

2 cups corn canned, frozen, or fresh cooked corn (cut off the cob)
1 can black beans, drained and rinsed
1-2 Tablespoons chopped fresh cilantro, to taste
1 red pepper, diced
1 mango, diced
1 pint grape tomatoes, sliced in half

Combine all ingredients, except for the tomatoes, and stir. Cover the top of the salad with the sliced tomatoes. If you really want to impress your guests, use a mixture of yellow and red grape tomatoes.

 

Portabella Mushroom “Bacon Burgers”

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Serves 4

4 portabella mushroom caps
4 whole grain hamburger buns (try Ezekiel or other sprouted buns for a new healthy option), toasted
1 tomato, sliced
4 Romaine lettuce leaves
1 package bacon tempeh
1 avocado

Sauce options:
Vegan Mayo
Mustard
Hummus
Avocado slices

Heat oven to 425. Cover cookie sheet with parchment paper and spray with non-stick spray.

To prepare mushrooms: Turn the mushrooms over so you are looking at the bottoms. Pull out the stem. Then pull pack the skin so that you are peeling it off of the mushroom cap. That way your mushrooms are clean and ready to go (Thank you for this tip, Shifra Klein, Joy of Kosher Magazine’s  editor-in-chief!) Place mushrooms on the cookie sheet and spray the top of them with non-stick spray (or, preferably, use an olive oil spray bottle).

Roast for approximately 20 minutes, until the mushrooms start to release their juices and soften.

Warm tempeh bacon according to directions on package.

Place each mushroom on a bun with bacon, lettuce, tomato, and sauce of your choice: vegan mayo, mustard, avocado slices or hummus, if desired.

Chocolate Banana Bites

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Serves 4-6

2 bananas
½ cup chocolate chips (mini chips melt most easily)
Optional: non-dairy whip from an aerosol can

Cover a cookie sheet with wax paper. Peel bananas and slice into 2 to 3 inch chunks, depending on the size of the people eating the dessert (little mouths, little bites!). You want the pieces of banana big enough that you can put your fingers around them to dip into the chocolate, without covering your fingers in chocolate too. Space them out about 1 to 2 inches apart on the wax paper.

Melt the chocolate chips. You can use the microwave and cook, then stir, in 30 second increments. Be careful not to burn them! (Alternatively, you can melt them using a double boiler on the stove top).

Dip each piece of banana in the chocolate, so that the bottom half inch is covered. Place back onto the wax paper (chocolate side down).

If you still have bananas and run out of chocolate, melt more. If you still have chocolate and run out of bananas, cut more and make more!

Place the tray into the freezer and freeze until the chocolate sets, about 30 minutes. Don’t leave them in there for more than a day uncovered. You can then place them in a freezer bag or container so the   y don’t get freezer burn.

Take out of the freezer just before serving.

Optional: After placing the bananas on your serving tray, spray one shpritz of whipped cream on top of each banana.

 

Your Healthy Fourth of July Plan is Here!

Great Fourth of July Appetizers, Fruit, Dessert, Salads, Drinks, Oh My!

All Guilt-Free! Remember, always bring a dish YOU can/want to eat.

Spiked Appetizer

spiked appetizer

Healthy Asian Slaw

healthy asian coleslaw

 

Lani’s Fig Salad

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Lani’s Fig Salad

Serves 4

10 fresh figs, quartered

3 Kiwi fruits, peeled and diced

1 nectarine, diced

Combine all ingredients and serve.

Bonus bbq option: Garnish with grilled pineapple slices!

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Rainbow Fruit Skewers
Using wooden skewers, here is your rainbow:
Red: Watermelon (or cherries or strawberries)
Orange: Mango (Cantaloupe and oranges would work too)
Yellow: Pineapple
Green: Kiwi (or Green Grapes)
Blue: Blueberries
Purple: Purple Grapes

Horizontal veggie tray in rainbow order!

Red: Cherry Tomatoes or Red Pepper
Orange: Orange Pepper
Yellow: Zucchini or Yellow Pepper
Green: Zucchini, Cucumber, Broccoli
Blue: ??? Replace with White Cauliflower?
Purple: Eggplant

Awesome Recipes from Fourth of July 2014 (Click here for all):

  • Fourth of July Face Pie
  • FourthofJuly Face Pie
  • Summer Corn and Tomato Salad
  • Summer Corn Salad
  • Watermelon Slurpee
  • Watermelon slurpee
  • Watermelon Spritzer
  • Watermelon spritzer
  • Watermelon Lemonade
  • WatermelonLemonade

 

Healthy Family, Healthy You HUGE Book News!

There will now be TWO Healthy Family, Healthy You books.

If you read this blog regularly, you know I’ve been working on the Healthy Family, Healthy Book book for over a year. A while back I stopped telling people, “It’s not a cookbook,” because it was starting to turn into one. I understand why everyone thought that was what I was trying to write. I’ve previewed recipes on this blog. I’ve asked you for (and received!) help testing recipes. The truth is, the Healthy Family, Healthy You book was supposed to be 1/3 nutrition info, 1/3 strategy info and 1/3 recipes. Then one day I woke up and realized I had over 100 recipes! I don’t know about you, but a book over 300 pages sounded like too long to me!

So, this is what will be:

#1 Healthy Family, Healthy You

The Healthy Mama’s GUIDE to Peace, Love & Happiness in the kitchen…and beyond!

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#2 The Healthy Family, Healthy You Cookbook

The Healthy Mama’s Recipe for Peace, Love & Happiness. In the kitchen…and beyond!

A companion to the Healthy Family, Healthy You Healthy Mama’s Guide.

(COVER COMING SOON)

I’m in the final layout and cover design stages and I can’t wait to share the information and my strategies with you and YOUR PEEPS!

I’ll be creating book parties that are actually a GIRLS NIGHT OUT. Do you belong to a women’s networking group, a mom’s group, a synagogue or other women’s group? Drop me an email (natasha@healthyfamilyhealthyyou.com) so I can send you more information to see if my program will be right for your group.

Want to help your friends and/or community create their own healthy families and a community of support around eating well?

Would your co-workers benefit from healthy and time saving tips? Let’s talk about that too.

I’ll also be holding in person workshops for my “3 Weeks to Peace in the Kitchen” program and creating an online version. I look forward to sharing more information and posting sign up opportunities shortly.

In the meantime, please let me know if your group would benefit from empowerment around food and family!

In case you missed it, here is more information about the Healthy Family Healthy You book!

HFHY Book Cover 1.0 png

About the Book

Learn how to feed your family right with the least effort and most reward.

It’s not what you’ve heard before.

Here are the tips, tricks and important nutritional information I’ve discovered while writing about and researching food and health for the past decade. I’m a journalist with no pony in the game or supplement to sell you; just a mom trying to do her best for you and your children’s health, happiness and longevity.

Are you looking to create a healthy family, a peaceful kitchen, and a happy you? Can’t get your kids to eat healthy food? Don’t even know which foods are healthy and which are not? Worried the effort will make you crazy?

If you’re looking for happiness and empowerment around food and family, read Healthy Family Healthy You: The Healthy Mama’s Guide to Peace, Love and Happiness. In the kitchen…and beyond!

Get clear on what you want for yourself and your family and learn how to make it happen.

  • Over 50 “Tasha’s Tips” to make your life easier, healthier and happier!
  • The Magic 8 Healthy Family, Healthy You Authorized Fast Food List
  • Specific Digestible Nutrition Information
  • Strategies, Substitutions, and a Structure for making lasting changes to your household diet

Set your kids up for a healthy relationship with food and your family for a long, pleasurable life together.

Start feeling happy, healthy and empowered today!