The Total Health Family Cookbook

THE TOTAL HEALTH FAMILY Cookbook

FAMILY FAVORITE RECIPES FROM MY KITCHEN TO YOURS

Breakfasts

Baked Breakfast Hash 6

Chickpea Flour Mini Frittatas 7

Vanilla Quinoa Bowl 9

Lunches

Chickpea Salad Sandwich 12

Forever Summer Salad 13

Hearty Black Bean Soup 14

Dinners

Loaded Baked Sweet Potatoes 17

Sweet Potato Curry 18

The Ultimate Vegan Burger 20

Veggie Fried Rice 22

Snacks

Banana Almond Butter Smoothie 24

Hummus 26

Spinach Basil Pesto 27

Desserts

Chocolate Mousse 29

Nut Butter Cups 31

Pumpkin Banana "Nice" Cream 33

INTRODUCTION

Our modern lives are busier and more stressful than ever. Between the demands of work, family needs, financial responsibilities, caring for pets, maintaining a home, and the constant buzzing of our cell phones, is it any wonder how our health can easily and quickly take a back seat? Doesn’t it feel like we’re just going through the motions and trying to simply survive the day? After all, how many times have you had to pop through a drive-thru just to make sure everyone gets a quick dinner or simply picked up an unhealthy snack to munch on in-between destinations?

The great news is that you can meet all the demands of your busy life and prioritize your health and well-being. All it takes is a little bit of planning and the right tools.

Cook Your Way to Health

In an e ort to make life a little simpler (and healthier!) for you and your whole family, I’ve written The Total Health Family Cookbook, which features some of my family’s favorite recipes designed specifically with your health in mind.

Many of these recipes are dishes that have become staples in my home—and some are even ones I make on repeat simply due to popular demand from my children (the Sweet Potato Curry on page 18 being one of them!).

I’ve thrown in a few new recipes as well, such as the Vanilla Quinoa Bowl on page 9, which is a perfect breakfast on a cool morning, and my newly created guilt-free Nut Butter Cups on page 31. These received rave reviews from my girlfriends—some even claiming they’re better than the popular chocolate-peanut butter cups we all know and love. And these recipes are so

healthy! They were each created to be full of the nutrients you need to support your body’s stress response and more! In fact, the Veggie Fried Rice on page 22 is full of immune-boosting vitamin C to help ward o any viruses lurking around your o ice or your kids’ school.

Many of these recipes can be made in advance or in bulk amounts to help you cut down on time spent in the kitchen. You can serve any of these delicious recipes to your family with confidence—knowing they’ll love every bite while getting the nutrients they need to live their healthiest lives.

I hope you enjoy making these recipes as much as I do. Here’s to wonderful, healthy, and delicious meals for your entire family!

With love,

Dr. Tricia Pingel, NMD

Breakfasts

Baked Breakfast Hash 6

Chickpea Flour Mini Frittatas 7

Vanilla Quinoa Bowl 9

Baked Breakfast Hash

This breakfast hash is a great way to get a wide variety of vegetables into one dish. Not only is it rich in vitamins and minerals, but this dish will provide a boost of energy to help you get going in the morning. It’s also a perfect Saturday morning treat for you and your family that’s fresh, comforting, and full of flavor!

TIME: 35 MINUTES SERVES: 2 TO 4

Ingredients

2 tablespoons avocado oil

2 medium beets, chopped

2 medium sweet potatoes, chopped

½ yellow or white onion, diced

½ cup sliced okra

1 green bell pepper, diced

1 teaspoon sea salt

1 teaspoon black pepper

2 teaspoons of garlic powder

1 teaspoon coriander

Toppings:

Dollop of plain, plant-based yogurt

Sliced green onions, to taste

Fresh dill, to taste

Sliced avocado, to taste

Directions

1. Preheat the oven to 375 degrees F.

2. In a large bowl, put all the ingredients, except for the toppings, and toss to combine.

3. On a large baking sheet, equally distribute the hash.

4. Bake for 25-30 minutes, or until the beets and potatoes are fork tender.

5. Transfer the hash onto four plates (as a side dish) or two plates (as a full meal).

6. Add the toppings and additional sea salt and pepper to taste, if desired. Serve immediately.

Chic k pea Flour Mini Frittatas

Love frittatas but can’t have eggs? These chickpea flour mini frittatas are everything you’ve been dreaming of and more. Packed full of veggies such as leafy greens, okra, and bell peppers along with flavorful, health-promoting spices, this dish will leave your taste buds in flavor heaven.

TIME: 40 MINUTES MAKES: 12

MINI FRITTATAS

Ingredients

1¾ cup chickpea flour

2 tablespoons nutritional yeast (optional)

2 teaspoons garlic powder

2 teaspoons turmeric (optional)

1 teaspoon sea salt

1 teaspoon black pepper

1 teaspoon baking powder

2¼ cups water

1 large green bell pepper, diced

1 cup chopped spinach or kale

½ cup chopped okra

½ cup chopped white or yellow onion

Directions

1. Preheat the oven to 375 degrees F.

2. Grease a mu in pan and set aside.

3. In a large bowl, put the flour, yeast, garlic powder, turmeric, salt, pepper, and baking powder.

4. Add the water and, using an immersion blender, blend until well-combined.

5. Add the bell pepper, spinach or kale, okra, and onion, stirring until combined.

6. Gently pour the mixture into the greased mu in pan and bake for 30-35 minutes.

7. Allow to cool for 5 minutes before serving.

Make It Yours

You can use any variety of vegetables, as long as they equal 2½ to 3 cups total.

Vanilla Quinoa Bowl

Quinoa for breakfast? Don’t let this idea scare you away. This recipe is just as good as—if not better than—your typical breakfast oatmeal. Quinoa is a health food powerhouse: It contains eight essential amino acids, making it a complete protein, and has twice the amount of protein as oatmeal! This refreshing, warm, and sweet breakfast bowl will help you start your day o right and give you a whole new love for quinoa.

TIME: 20 MINUTES SERVES: 2 TO 3

Ingredients

1 cup quinoa

1 cup nut milk of choice

2 tablespoons nut butter of choice

1-2 tablespoons maple syrup

1 tablespoon chia seeds

2 teaspoons cinnamon

2 teaspoons non-alcoholic vanilla

Toppings:

Sliced fruit of choice, to taste

Berries of choice, to taste

Desiccated coconut, to taste

Directions

1. Cook the quinoa according to package instructions. Set aside.

2. In a high-powered blender, put the remaining ingredients and blend until well-combined, adding more nut milk as needed.

3. Equally distribute the quinoa to small bowls and pour the milk mixture over top.

4. Top with the sliced fruit, berries, and desiccated coconut. Serve immediately.

Chickpea S a l ad Sandwich

If you’re a fan of chicken salad, you’ll love this chickpea salad sandwich. This is a go-to recipe that can be prepped ahead and eaten all week long—making it a great quick meal on busy days. It’s delicious, light, and full of protein that will help to keep you satisfied until dinnertime!

TIME: 10 MINUTES SERVES: 1 TO 2

Ingredients

1 (15-ounce) can chickpeas, rinsed and drained

½ small white onion, diced

1 carrot, shredded

1 stalk celery, diced

1 tablespoon chopped dill

¼ cup vegan mayo

1 teaspoon Dijon mustard

Sea salt and black pepper, to taste

1 tablespoon olive oil

1 tablespoon lemon juice or apple cider vinegar

Bread of choice, sliced

Small handful of arugula

½ avocado, sliced

½ apple, sliced

Directions

1. In a large bowl, dump and smash the chickpeas.

2. Add in the onion, carrot, celery, and dill.

3. In a small bowl, combine the mayo, mustard, salt, pepper, olive oil, and lemon juice or apple cider vinegar. Pour over the chickpea mixture. Mix until well-combined.

4. Grab a slice of bread (I prefer toasted sourdough) and top with the arugula, avocado, apple, and chickpea salad. Enjoy!

Forever Summer Salad

There’s nothing quite like the crunch of a fresh summer salad. The dressing, however, can make or break that delight. The sweet, citrusy flavors of the dressing will remind you of summer throughout the year. This salad and dressing pair so well together, it will be your go-to side all year long.

TIME: 30 MINUTES SERVES: 4

Ingredients

Salad:

1 cup cubed organic, non-GMO tofu

½ cup coconut aminos

½ cup quinoa

1 small sweet potato, chopped

½ red onion, sliced

4 cups chopped romaine

1 cucumber, sliced into half moons

1 cup sliced cherry tomatoes

Dressing:

½ cup tahini

1 tablespoon lemon juice

½ teaspoon honey

1 teaspoon Dijon mustard

½ teaspoon garlic powder

½ teaspoon dried basil

Sea salt and black pepper, to taste

Toppings:

Chopped green onions, to taste

Fresh basil, to taste

Directions

1. Preheat the oven to 350 degrees F.

2. Put the tofu in a medium bowl and cover with the coconut aminos, using your hands to toss. Place in the refrigerator to marinate.

3. Meanwhile, cook the quinoa according to package instructions. Set aside and remove the tofu from the refrigerator.

4. On a baking sheet lined with parchment paper, put the sweet potato, onion, and marinated tofu.

5. Bake for 20 minutes, or until the sweet potatoes are fork tender.

6. Meanwhile, in a medium bowl, whisk together all the dressing ingredients until well-combined.

7. In four bowls, equally distribute the romaine, quinoa, cucumber, tomatoes, sweet potato, sliced onions, and tofu.

8. Drizzle each salad with some dressing. Put the remaining dressing in an airtight container and keep refrigerated.

9. Top with the chopped green onions and fresh basil. Serve immediately.

He a r t y Black Bean Soup

This delicious, filling soup is incredibly simple and quick. It’s also full of flavor and, thanks to the spices, o ers a nice kick. The nutritious black beans in this soup are full of fiber, potassium, folate, and vitamins, making this easy recipe a favorite for lunch, family dinners, and even dinner parties!

TIME: 45 MINUTES SERVES: 6 TO 8

Ingredients

2 (25-ounce) cans black beans

½ yellow onion

Juice of 1 lime

1 (32-ounce) container vegetable broth

1 tablespoon garlic powder

½ tablespoon cumin

½ tablespoon chipotle chili powder

½ tablespoon smoked paprika

2 teaspoons sea salt

Toppings:

Coconut yogurt or cream, to taste

Sliced avocado, to taste

Cilantro, to taste

Lime juice, to taste (optional)

Directions

1. In a large stock pot, bring all the ingredients, except the toppings, to a boil. Reduce the heat to low and simmer for 30-40 minutes.

2. Next, using an immersion blender, blend together all the ingredients, adding more spices as desired.

3. Pour the soup into individual bowls and top each with a dollop of the coconut yogurt or cream, sliced avocado, cilantro, and more lime juice, as desired.

Dinners

Loaded Baked Sweet Potatoes 17

Sweet Potato Curry 18

The Ultimate Vegan Burger 20

Veggie Fried Rice 22

Loaded Baked Sweet Potatoes

These loaded baked sweet potatoes contain delicious ingredients and are packed full of filling fiber and heart-healthy fats. While this recipe calls for the inclusion of my Spinach Basil Pesto, you can also use my Fresh Summer Salad dressing over the top for a slightly di erent flavor profile. (You can find both recipes in this cookbook.) Either way, you can’t go wrong!

TIME: 1 HOUR, 10 MINUTES SERVES: 6

Ingredients

6 sweet potatoes

2 tablespoons avocado oil, divided

1½ teaspoons sea salt, divided

½ cup quinoa

1⅓ cup water

1 (15-ounce) can whole kernel corn, rinsed and drained

1 (15-ounce) can black beans, rinsed and drained

4 cups chopped kale

⅓ cup sliced tomatoes

¼-½ cup Spinach Basil Pesto (see page 25)

2-3 avocados, sliced

Directions

1. Preheat the oven to 400 degrees F.

2. Prick the sweet potatoes with a fork, coat with 1 tablespoon of the avocado oil. Sprinkle with 1 teaspoon of the salt and place onto a baking sheet.

3. Bake for 1 hour, or until fork tender.

4. Meanwhile, in a medium pot over medium-high heat, combine the quinoa, water, corn, and black beans.

5. Bring to a boil, cover with a lid, and reduce the heat to low. Simmer for 15-20 minutes, or until the quinoa has absorbed all of the water.

6. In a large bowl, massage together the kale, remaining avocado oil, and remaining sea salt.

7. Allow the sweet potatoes to cool, then slice them in half lengthwise.

8. Top with the kale, quinoa mixture, tomatoes, pesto, and avocado. Serve immediately.

Sweet Potato Curry

A prized recipe in my family, this made-from-scratch sweet potato curry is one I make on repeat a few times per month. The flavor profile of this curry will leave you in complete awe and craving more. It’s sweet, spicy, salty, and loaded with nutritious, filling ingredients such as sweet potato, coconut cream, and black rice. The best part? It’s customizable to feature your favorite vegetables!

TIME: 50 MINUTES

SERVES: 3 TO 4

Ingredients

1-1½ cups cubed organic, non-GMO tofu

½ cup coconut aminos

1 cup black rice

3 tablespoons coconut or avocado oil, divided

¼ cup chopped white onion

3-4 garlic cloves, minced

1 tablespoon turmeric

1 tablespoon coriander

1 tablespoon Indian curry powder

2 teaspoons fennel seeds

2 teaspoons cumin

2 teaspoons ginger

1 large sweet potato, chopped into small chunks

1 (15-ounce) can coconut cream

2 cups mixed vegetables (such as broccoli, carrots, cauliflower, and peas)

Directions

1. Put the tofu in a medium bowl and cover with the coconut aminos, using your hands to toss. Place in the refrigerator to marinate for at least 15 minutes.

2. Cook the rice according to package instructions.

3. Meanwhile, in a large saucepan over medium heat, heat 1 tablespoon of the coconut or avocado oil.

4. Add in the onion, garlic, turmeric, coriander, curry powder, fennel seeds, cumin, and ginger. Stir continuously and sauté for 4-5 minutes, or until fragrant. Add in the sweet potatoes and sauté for another 2-3 minutes.

5. Add in the coconut cream, and let simmer for 20-30 minutes, or until the sweet potatoes are soft and fork tender.

6. Meanwhile, in a large sauté pan over medium heat, heat 1 tablespoon of the coconut or avocado oil. Add in the mixed vegetables and cook for 3-4 minutes, or until lightly cooked and crispy.

7. In a medium skillet over medium heat, heat the remaining coconut or

avocado oil and sauté the tofu for 1-2 minutes on each side, or until lightly browned.

8. Using an immersion blender, blend the sweet potato mixture until well-combined.

9. Divide the mixed vegetables and tofu into bowls, then add the rice and sweet potato curry. Serve immediately.

The Ultimate Vegan Burger

Disclaimer: This isn’t just your typical vegan burger recipe. Instead, it has a very special selection of spices I’ve specially chosen to help give support your family’s overall health and well-being! One of the beautiful (and perhaps surprising) things about eating vegan or plant-based foods is that they’re easy meals to take along when you’re on-the-go. I can usually whip up a veggie burger patty from contents around the kitchen and grab it for lunch on my way out. Try out this burger for dinner one night, and enjoy leftovers the next day! It’s bound to become a family favorite in no time.

TIME: 45 MINUTES SERVES: 4 TO 6

Ingredients

¾ cup lentils, cooked

¾ cup diced sweet potatoes, steamed

¾ cup sticky white rice, cooked according to package instructions

½ cup sunflower seeds

½ cup chopped red onion

2 tablespoons tahini

1 teaspoon garam masala

1 teaspoon turmeric

1 teaspoon cumin

1 tablespoon coconut flour (plus more as needed)

1-2 tablespoons coconut oil (optional, for stovetop cooking)

Otto’s Cassava Country French Bread (optional)

Mixed greens salad

Directions

1. In a large food processor, blend all the ingredients until well combined.

2. Allow the mixture to sit and dry for 5 minutes. If the mixture is still wet, stir in 1 more tablespoon of coconut flour.

3. Allow the mixture to set in the fridge for 15 minutes.

4. Remove the bowl from the fridge and, using your hands, form 4 to 6 half-inch patties.

5. Place the burgers on the grill and cook, flipping once, until done.

6. Alternatively, to prepare these on the stovetop, place a large skillet over medium heat and add the coconut oil.

7. Place the patties in the skillet and cook for 6 to 10 minutes, flipping once.

8. Serve on Otto’s Cassava Country French Bread or on top of a salad.

Veggie Fried Rice

This tasty meal is loaded with the vitamins and minerals you need to help ward o common colds. How? Well, both the broccoli and red bell peppers featured in this recipe contain immune-boosting vitamin C. (Fun fact: Red bell peppers actually contain more vitamin C than oranges!) This deliciously spicy veggie-based fried rice also contains healthy fat from avocados and loads of fiber, helping to keep you satisfied until morning.

TIME: 45 MINUTES SERVES: 3 TO 4

Ingredients

½ cup sprouted short grain brown rice

1¼ cup vegetable broth

1½ tablespoons avocado oil

2 red bell peppers, chopped

1/2 cup thinly sliced carrots

¼ small purple cabbage, chopped

½ white onion, chopped

1 medium head broccoli, chopped

½ tablespoon ground ginger

½ tablespoon ground turmeric

½ tablespoon Indian curry powder

2 teaspoons cumin

½ tablespoon garlic powder

½ teaspoon sea salt

Coconut aminos, to taste

Toppings:

1-2 avocados, sliced

Chopped green onions, to taste

Directions

1. In a medium saucepan, cook the rice and broth according to package instructions.

2. Meanwhile, in a large saucepan over medium-high heat, heat the oil.

3. Add in the bell peppers, carrots, cabbage, onion, broccoli, ginger, turmeric, curry powder, cumin, garlic powder, and salt. Stir until well-combined.

4. Cook for 10-12 minutes, then reduce to the heat to low.

5. Add in the cooked rice and stir together until well-incorporated. Taste and adjust the spices, if needed.

6. Add the coconut aminos as desired.

7. Serve topped with the avocados and green onions.

Snacks

Banana Almond Butter Smoothie 24

Hummus 26

Spinach Basil Pesto 27

Banana Almond Butter Smoothie

My son, Shea, makes a variation of this smoothie almost every single morning. And he makes one for me too, which is an added bonus. It’s smooth, creamy, and satisfying. Due to its naturally sweet flavors, you can easily hide some health-promoting greens, such as spinach or kale, making it a nutritious treat your children will request again and again!

TIME: 5 MINUTES SERVES: 2

Ingredients

1½-2 cups almond milk

2-3 tablespoons almond butter

2 teaspoons non-alcoholic vanilla flavoring

3 frozen bananas

2-3 dates

Handful of spinach or kale (optional)

Directions

1. In a high-speed blender, blend all the ingredients on high until well-combined.

2. Pour into two glasses and serve immediately.

Hummus

Many people don’t know this, but hummus is extremely easy to make. This garlicky snack is great for dipping veggies and full of protein! I like to make a double batch to have extra on hand throughout the week for a quick and easy snack between meals.

TIME: 20 MINUTES SERVES: 4

Ingredients

1 (15-ounce) can chickpeas, rinsed and drained Juice of 1 lemon

3 garlic cloves, chopped ⅓-½ cup tahini

Sea salt and black pepper, to taste ¼ cup extra virgin olive oil, plus additional for topping

Directions

1. In a medium pot over high heat, put the chickpeas and cover them with water.

2. Bring to a boil, then reduce the heat to low. Simmer for 15 minutes, or until the chickpeas are fork tender.

3. Put all the ingredients in a food processor or high-speed blender and blend until well-combined.

4. Transfer the hummus to a large airtight container, drizzle with the extra olive oil as desired, and refrigerate for up to 1 week..

5. Serve with sliced veggies, chips, or as a sandwich condiment.

S pinach Basil Pesto

One of my favorite things to make is fresh pesto. There’s something special about blending everything and pouring it over freshly made pasta, which we make a lot in my house. This classic and simple pesto features fresh, flavorful basil leaves and nutrient-packed spinach—and it can go on just about anything, from sandwiches and salads to pizzas and pastas!

TIME: 10 MINUTES YEILDS: 2 CUPS

Ingredients

2 cups packed spinach

2 cups packed fresh basil leaves

6 garlic cloves

¼ cup extra virgin olive oil

¼ cup pine nuts (or walnuts or sunflower seeds)

1 teaspoon sea salt

1 teaspoon black pepper

¼ cup lemon juice

¼ cup nutritional yeast (optional)

2 tablespoons water

Directions

1. In a food processor or high-speed blender, blend all the ingredients on high until well-combined. Add more water as needed and more salt and pepper to taste.

2. Place the pesto in an airtight container and keep in the refrigerator for up to 1 week or until ready to use.

Desserts

Chocolate Mousse

If you ask my kids what they want for dessert, their answer will always be the same: chocolate mousse. If it were up to them, they would eat this all day, every day. This chocolate mousse is easy to make, decadent, and has a secret ingredient you may not expect that’s actual responsible for its creamy texture. Give up? It’s my favorite healthy fat: avocado!

TIME: 5 MINUTES SERVES: 4

Ingredients

2 (13.5-ounce) cans coconut cream

⅔ cup unsweetened cocoa powder

2 large avocados, pit and skin removed

3-4 tablespoons maple syrup

1 tablespoon vanilla extract

Directions

1. In a high-speed blender, blend all the ingredients until well-combined.

2. Enjoy immediately or place in the refrigerator until ready to serve.

Nut Butter Cups

I’m a huge fan of dark chocolate, so I make sure to always have some around the house. And these nut butter cups always hit the spot. I make them and keep them stocked in my freezer so I can indulge in a perfect little treat after any meal. The chocolate to nut butter ratio is just right, and the sweetness isn’t overpowering. You may want to triple the recipe, because these will go quickly!

TIME: 45 MINUTES MAKES: 12 CUPS

Ingredients

Chocolate casing:

3 cups dark chocolate chips

1 tablespoon coconut oil

2 teaspoons non-alcoholic vanilla flavoring

Filling:

½ cup cashew butter

Pinch of sea salt

2 teaspoons coconut oil

4-5 pitted medjool dates

Directions

1. Line a mini mu in pan (or large mu in pan) and set aside.

2. In a double boiler with simmering water over medium-low heat, melt the chocolate chips, oil, and vanilla. Stir until well-incorporated.

3. Fill each mu in liner 1/3 full with the chocolate, making sure to reserve half of the chocolate in the bowl. Place the pan in the freezer.

4. In a high-speed blender, blend together the cashew butter, salt, oil, and dates on high until well-combined.

5. Remove the pan from the freezer and drop a small spoonful of the cashew butter mixture into each mu in liner. Equally distribute the remainder of the chocolate on top of the cashew butter mixture and place the pan back into the freezer.

6. Allow to freeze for 20 minutes, then enjoy.

Pumpkin Banana “Nice” Cream

What’s not to love about ice cream? Well, the processed ingredients and high sugar content are two major considerations. Allow me to introduce your new favorite ice cream featuring pumpkin spice and everything nice. This vegan-friendly pumpkin spice banana “nice” cream is sweet, nutty, and full of whole-food ingredients.

TIME: 5 MINUTES SERVES: 3 TO 4

Ingredients

3 frozen bananas, sliced

½ cup canned pumpkin

1-2 tablespoons almond butter

1-2 teaspoons non-alcoholic vanilla flavoring

2 teaspoons pumpkin pie spice

Pinch of sea salt

Maple syrup, to taste (optional)

Directions

1. In a food processor or high-speed blender, blend all the ingredients until well-combined.

2. Enjoy plain or use toppings of your choice, such as nuts, seeds, or a pinch of cinnamon.

Make It Yours

You can use canned yams or sweet potatoes in place of the pumpkin.