[epub | 18,88 Mb] Bobby Deen’s Everyday Eats by Bobby Deen – free books online pdf

  • Full Title : Bobby Deen’s Everyday Eats: 120 All-New Recipes, All Under 350 Calories, All Under 30 Minutes
  • Autor: Bobby Deen
  • Print Length: 224 pages
  • Publisher: Ballantine Books
  • Publication Date: February 11, 2014
  • Language: English
  • ISBN-10: 0804177163
  • ISBN-13: 978-0804177160
  • Download File Format | Size: epub | 18,88 Mb
Download Link



Beloved food personality and #1 New York Times bestselling author Bobby Deen is back with 120 new, simple, mouthwatering recipes—all under 350 calories—that can be prepared from start to finish in under 30 minutes.
Bobby Deen’s life has always revolved around food—especially good Southern fare. But he knows that with a busy lifestyle in and out of the kitchen, finding the time to make delicious, nourishing meals can be tough. Just because your schedule is overstuffed doesn’t mean your belly has to be. Now, in Bobby Deen’s Everyday Eats, Bobby helps you get a tasty and good-for-you dinner on the table in no time flat, with dozens of delectable recipes all under 350 calories and all prepared in less than 30 minutes.
Whether it’s salads and soups that make hearty suppers, lip-smacking dishes for midweek grilling, meatless main courses for watching your waistline, scrumptious sides for every season, or reduced-calorie sweet treats to cap off your meals, Bobby Deen’s Everyday Eats includes such satisfying recipes as
• Light and Easy Scallops and Grits • Deviled Egg Salad • Lightened-Up Beer Cheese Soup • Peachy Pulled BBQ Chicken • Mustard-Rubbed Flank Steak • Grilled Whole-Wheat Flatbreads • Shrimp Coconut Curry • Cajun Ratatouille Bake • Creamy Spinach Polenta • Hot Roasted Green Beans with Sweet Chili • Zucchini Corn Fritters • Strawberry Angel Food Cake • Lighter Chocolate-Mint Shakes • and so much more!
Bobby also serves up time- and money-saving tips for stocking your fridge and pantry, ideas for watching your calories when you go out to eat, and a weekly 1500-calorie-a-day menu plan that helps you pull it all together. He even includes nutritional information for each and every recipe. Bobby Deen’s Everyday Eats is the cookbook you’ll reach for night after night for meals that are quick, delicious, and best of all . . . good for you.


Editorial Reviews

About the Author

TV chef and restaurant manager Bobby Deen is the #1 bestselling author of From Mama’s Table to Mine and the host of The Cooking Channel’s Not My Mama’s Meals. He lives with his wife in Savannah, Georgia.

Excerpt. © Reprinted by permission. All rights reserved.

I am a big salad eater. And by that I mean, I like ’em on the larger side. I can’t tell you how many weeknights I get home from work and find myself craving a hearty salad for dinner. Sometimes I like my salad on the side, but more often than not, I fix one that’s satisfying enough to serve as my main meal. That means adding some favorite proteins and healthy starches to help fill me up.

I don’t eat salads just because they’re good for me. I choose to eat them because they are delicious and the options are limitless. First off, there’s the endless array of salad greens out there on the supermarket shelves. I can choose earthy spinach one day, spicy arugula the next, and crunchy romaine on the third day to keep things interesting. I dress the leaves up with all sorts of goodies: meats, cheeses, fish, veggies, you name it. Take my Niçoise Salad (page 14), for instance. It’s got tuna, olives, and potatoes all nestled among peppery baby arugula leaves. Now if that isn’t a meal, I don’t know what is.

Salads are also a great way of putting your leftovers to good use. And for midweek eating, that sure is handy. I tend to cook a lot over the weekend and stock up my refrigerator with bits and pieces for the week. Dinner prep for a main course salad can consist of quickly foraging through the fridge for ingredients and tossing them all together in a big bowl. That’s how I came up with my Roast Chicken and Bread Salad (page 20). With leftover rotisserie chicken in the fridge and a half-­used loaf of bread on the countertop, inspiration struck. Forget about dinner in less than thirty minutes. Try dinner in less than fifteen minutes!

While each of the salads in this chapter can be paired with bottled dressings, I’ve included a homemade dressing recipe with each. I didn’t always make my own dressings. I’d go out to a restaurant, order a salad as my entrée, and feel really good about my choice. But then I realized that the heavy dressings that you find on most restaurant menus are actually packed with fat and calories. Now I tend to stick with my homemade concoctions and the occasional light bottled dressing. It’s made a world of difference.

Salads are a great place to be creative. Even if you are a totally novice cook, you can feel pretty safe about experimenting when it comes to salads. So use these recipes as a jumping-­off point to create your own masterpiece. And let your imagination go a little wild. Your body will thank you for it.

Hoppin’ John Salad

This pretty Southern salad is a great place to use any kind of leftover rice. I love meals that make good use of leftovers—­they help me be less wasteful and give me a leg up on getting my dinner together quickly. This salad is fresh and zingy and makes for a nice accompaniment to easy grilled fish or chicken. Or for a thoroughly Southern style meal, serve this dish with my Bourbon-­Braised Pork Chops (page 99). Serves 6

1 can (15½ ounces) black-­eyed peas, rinsed and drained

1½ cups cooked brown or white rice

1 cup chopped yellow bell pepper

1 cup grape tomatoes (about ¼ pound), halved

2 scallions, white and light green parts only, chopped

1 tablespoon olive oil

1 tablespoon fresh orange juice

2 teaspoons red wine vinegar

Pinch of Cajun spice blend

Salt and freshly ground black pepper

1 In a large bowl, toss together the black-­eyed peas, rice, bell pepper, tomatoes, and scallions.

2In a small bowl, whisk together the oil, orange juice, vinegar, Cajun spice blend, and salt and pepper to taste. Pour over the pea and rice mixture, and toss to combine.

Nutritional count based on 6 servings (does not include salt and black pepper to taste):

148 calories, 3g protein, 3g fat, 28g carbohydrate, 3g fiber, 126mg sodium

Hearty Three-­Bean Salad

This hearty three-­bean salad relies on both red wine vinegar and sherry vinegar for a one-­two punch of flavor. Rounded out with fresh parsley and basil, this protein-­packed dish is herby, tangy, and super satisfying. Serves 6

1 shallot, thinly sliced

1 garlic clove, finely chopped

3 tablespoons red wine vinegar

2 tablespoons sherry vinegar

½ teaspoon salt

3 tablespoons olive oil

1 can (15½ ounces) cannellini beans, rinsed and drained

1 can (15½ ounces) chickpeas, rinsed and drained

1 can (15½ ounces) red kidney beans, rinsed and drained

1 teaspoon freshly ground black pepper

1 tablespoon finely chopped fresh parsley

1 tablespoon finely chopped fresh basil

Baby salad greens, for serving

In a large bowl, combine the shallot, garlic, red wine vinegar, sherry vinegar, and salt. Whisk in the oil. Add the cannellini beans, chickpeas, and kidney beans, and season with the pepper. Stir to combine, then sprinkle with the parsley and basil. Serve over the baby greens.

Let It Sit: This is one of those awesome salads that gets better with time. Minus the salad greens, it will keep, covered, in the fridge for about 3 days. I like to make this in the morning before I leave the house for the day so that it’s all set to serve when I come home at night.

Nutritional count based on 6 servings (does not include salad greens for serving):

248 calories, 9g protein, 8g fat, 33g carbohydrate, 8g fiber, 538mg sodium

Deviled Egg Salad

I love a get-­together that features deviled eggs on the appetizer lineup. They’re one of my favorite party foods. Since I can’t be at a party every day of the week, I’ve found a way to enjoy the taste of the classic deviled egg by deconstructing it into this clever little salad meal. The dressing features the traditional tangy flavor and creamy texture of the original dish, while the crunchy lettuce, radishes, and bacon bring the meal to new heights by adding texture and color. Serves 4 / Makes &sup2;⁄&sup3; cup dressing


¼ cup light mayonnaise

¼ cup light sour cream

1 tablespoon Dijon mustard

½ teaspoon hot sauce

½ teaspoon Worcestershire sauce

Juice of ½ lemon

2 tablespoons olive oil

Pinch of salt

Freshly ground black pepper


9 large eggs

1 head romaine lettuce (about 1 pound), torn into bite-­size pieces

5 radishes, thinly sliced

3 strips turkey bacon, cooked and crumbled

4 scallions, white and light green parts only, thinly sliced

1 To make the dressing: In a medium bowl, whisk together the mayonnaise, sour cream, mustard, hot sauce, Worcestershire, lemon juice, oil, salt, and 1 tablespoon of water. Season to taste with black pepper.

2To prepare the salad: In a medium saucepan, cover the eggs by 1 inch with cold water. Bring to a boil over medium heat. Remove from the heat and let sit, covered, for 9 minutes. Meanwhile, fill a medium bowl with ice water. When the eggs are done, drain them, transfer to the ice water, and let sit for 5 minutes, or until cool. Peel the eggs and halve them crosswise. Pop the yolks out and discard them (or reserve them for another use), and then slice the halves into ¼-­inch-­thick rounds.

3Divide the lettuce, radishes, and sliced egg whites evenly among four plates. Drizzle with the dressing and garnish with the bacon, scallions, and more black pepper if you like. Serve immediately.

No Yoke: While I discard the yolks in this recipe, you should feel free to keep them in the mix if you really like them. Just be aware that you’ll be adding a fair bit of fat and calories into the dish. Or if you like, compromise: Keep half the yolks and discard the rest.

Nutritional count based on 4 servings (does not include black pepper to taste):

202 calories, 12g protein, 15g fat, 7g carbohydrate, 2g fiber, 518mg sodium

French Bistro Salad

My wife, Claudia, really loves this salad. So when it’s date night, it’s a pretty good bet I’ll be in the kitchen putting this dish together. Don’t get too hung up on the fancy lettuce the recipe calls for. It works well with any type of green you might have on hand, or even a mix of a few different types. What really makes this salad special is the smoky, bacon-­y warm vinaigrette that coats the delicate lettuce leaves. If you enjoy a runny yolk, do as I do and give the poached egg a tap with your fork as you sit down to eat. The yolk will break over your salad and mingle with the vinaigrette, delivering a burst of deep flavor to the greens. Serves 4

3 strips turkey bacon, thinly sliced crosswise

2 tablespoons red wine vinegar

1 teaspoon Dijon mustard

2 tablespoons olive oil

¼ teaspoon salt

½ teaspoon freshly ground black pepper, plus more for serving

1 tablespoon distilled white vinegar

8 cups frisée, curly endive, or baby spinach

4 large eggs

Snipped fresh chives, for serving

1In a deep, medium nonstick skillet over medium heat, cook the bacon until it is beginning to crisp, about 8 minutes. Using a slotted spoon, transfer the bacon to a paper-­towel-­lined plate to drain. Remove the skillet from the heat and, stirring constantly, add the red wine vinegar, mustard, and oil. Immediately pour the vinaigrette into a small heatproof bowl and season with the salt and pepper. Clean out the skillet with a paper towel so you can cook the eggs in it.

2Fill the cleaned-­out skillet with 2 inches of water, add the white vinegar, and bring to a boil over high heat.

3Meanwhile, evenly distribute the frisée, curly endive, or baby spinach among four individual plates.

4When the water in the skillet comes to a boil, reduce the heat to a gentle simmer. Break one of the eggs into a small cup and then slide the egg into the water, stirring the water very gently with a spoon. Repeat immediately with the other eggs, and cook until the whites are firm, about 3 minutes. Remove the eggs with a slotted spoon and drain them on paper towels.

5Transfer one egg to each bed of greens, and drizzle with the warm vinaigrette. Garnish with the bacon, black pepper to taste, and the snipped chives, and serve.

Nutritional count based on 4 servings (does not include black pepper or chives for serving):

232 calories, 14g protein, 18g fat, 5g carbohydrate, 3g fiber, 732mg sodium

Shrimp Taco Salad

This salad has pretty much everything I love in a meal. It’s got plump and juicy shrimp paired up with velvety Boston lettuce, creamy avocado, crunchy, spicy red radishes, and fiesta-­worthy Southwest flavors. When I feel like splurging a little, I add some low-­fat Cheddar cheese to the mix and spoon a dollop of Greek yogurt right there on top. It doesn’t get much better than this, folks. Serves 4

1 pound medium shrimp, peeled and deveined

1½ teaspoons olive oil

1 teaspoon chili powder

1 teaspoon ground cumin

Pinch of cayenne pepper

Juice of 1 lime

1 teaspoon honey

½ teaspoon salt

3 small (4-­inch diameter) corn tortillas

1 large head Boston lettuce (about ¾ pound), cored and chopped

1 large avocado, pitted, peeled, and chopped

5 radishes, thinly sliced

½ small red onion, thinly sliced

¼ cup chopped fresh cilantro

Jarred salsa, for serving

Lime wedges, for serving

1 Preheat the oven to 400°F.  

2In a medium bowl, combine the shrimp, 1 teaspoon of the oil, chili powder, cumin, cayenne, lime juice, honey, and ¼ teaspoon of the salt. Cover and let the shrimp marinate in the fridge while you prepare the tortillas.

3Stack the tortillas on top of each other, slice them in half, and then slice them crosswise into thin strips. In a bowl, toss the tortilla strips with the remaining ½ teaspoon oil and the remaining ¼ teaspoon salt. Spread them on a rimmed baking sheet, and bake until they are crisp and beginning to brown, about 12 minutes. Halfway through the tortilla baking time, scrape the shrimp onto another rimmed baking sheet and add it to the oven. Bake the shrimp until opaque, about 8 minutes.

4Evenly divide the lettuce, avocado, radishes, red onion, and shrimp among four plates. Sprinkle the baked tortilla strips and chopped cilantro over each plate. Serve with the salsa and lime wedges.

No Cook: You can make this dish even easier by buying precooked shrimp and baked tortilla chips from the supermarket. Add flavor to the shrimp by tossing it in the marinade and letting it sit for about 15 minutes or so. I like this option on a hot summer day when I just can’t think about turning on my oven.

Nutritional count based on 4 servings (does not include salsa and lime for serving):

265 calories, 26g protein, 10g fat, 20g carbohydrate, 5g fiber, 213mg sodium




valerian tea, chicken marinade, gluten free cornbread recipe, napoleon dessert, vegetarian meatballs,

What’s for Dinner?

Relaxed Cooking with Curtis Stone

Cooking with Curtis

Surfing the Menu Again

Surfing the Menu

Copyright © 2015 by Curtis Stone

All rights reserved.

Published in the United States by Ballantine Books, an imprint of Random House, a division of Random House LLC, a Penguin Random House Company, New York.

BALLANTINE and the HOUSE colophon are registered trademarks of Random House LLC.

Photographs © Ray Kachatorian


Stone, Curtis.

Good food, good life: 130 simple recipes you’ll love to make and eat /

Curtis Stone.

pages cm

ISBN 978-0-345-54255-7

ebook ISBN 978-0-345-54256-4

1. Quick and easy cooking. 1. Title.

TX714.S78594 2015

641.5′12—dc23 2014036637



I would like to dedicate this book to

my son and chief recipe taster,


In only three years you have taught

me so much about food and life.

Thanks, mate.



CHAPTER 1 Light Meals

CHAPTER 2 Dinners


CHAPTER 4 Sweets

CHAPTER 5 In the Morning

CHAPTER 6 Snacks

CHAPTER 7 Drinks



I may be stating the obvious here but I’ll say it anyway—my life wholly and completely revolves around food. Not just the eating of it (though my mum used to call me a greedy little monster, and she was right—and things have never really changed), but the entire experience that encircles food. For me, that’s anything from planting and plucking up veggies in my garden with the California sun on my back to the pride that comes with pulling a simple roast chicken out of the oven and unveiling its perfectly golden brown skin. It’s also cooking breakfast with my three-year-old son, Hudson “Hudzini,” who has more fun in the kitchen than he does playing a game of trains, or seeing guests’ faces light up when they’re presented with a unique tasting plate at my restaurant, Maude. The simple and sometimes extraordinary joys that good food brings to me makes for a very good life.

Food has made all of my dreams come true. I’ve been fortunate enough to travel and cook with some of the best chefs in the world, and it’s provided me with a career that keeps me steadily on my toes, just the way I like it! I get to host food shows and events, develop hundreds of recipes for home cooks in my test kitchen, and spend as much time as I can cooking at my intimate twenty-five-seat restaurant in Los Angeles. But when I really hone in on what it is I love most about food, it’s the really simple stuff like sitting around a dinner table sharing stories and celebrating occasions over really delicious home-cooked food, while showing a little love to the special people in my world.

I wrote Good Food, Good Life because I believe in just that: through tasty, well-cooked food prepared with fresh, quality, and seasonal produce you can have an incredible life. Good food and a fulfilled life become easier to obtain when you’ve got some inspiration and encouragement to spur you on; my hope is that you reap a good dose of both from a bunch of the recipes, tips, and experiences shared in this book.

The recipes that make up this collection are the same delicious ones that I cook at home from morning to night and include snacks, sweets, light meals, sides, drinks, breakfast, and dinner, too. There’s the green juice that Hud and I make most mornings with freshly picked fruits and veggies, grilled spicy lemongrass chicken wings for a Saturday afternoon snack around the pool, “bad for me but tastes so flipping good” divine chocolate brownies that I eat much too often—plus 127 more that you’ll love to make and eat.

Different stages of my life have influenced this assorted collection of dishes. For instance, I know you’ll fall for the Chocolate Salted Caramel Kisses that I used to eat in the schoolyard all those years ago, and I’m excited to share some recipes that I’ve cooked time and again in my restaurants, such as Sesame Shrimp Toast, but have now been appropriated for the home kitchen. I mastered the art of making these babies at nineteen years of age working as an apprentice in Melbourne, Australia, and this version is so so simple for cooks of all levels to replicate.

I’m now husband to the love of my life, Lindsay, and lucky father to our two gorgeous kids. As chef of the house, I do my best to fill their bellies with as much joy and goodness as I can. Hence, there are a few of our secret family recipes divulged in each chapter, even a scaled-back cupcake interpretation of the carrot cake with brown sugar cream cheese frosting that I whipped up for Linds on our wedding day. I promise you the cupcakes are much easier to bake than our three-tiered wedding cake, and are equally delicious.

I have my beautiful family and good friends to thank for giving me
bread maker recipes, ice cream price, need to lose weight fast, pastas, quick and easy dinner ideas,
ps and stews with the ingredients they had at hand, and that tradition continues. Nicole will often make “everything left in the refrigerator” soup, her own version of hunter-gathering, or an ode to Scotland with the Hotch Potch soup. Chicken soup makes us feel better when we’re poorly, while Miso or Kitchari are the perfect start to a healthy cleanse.

Cooking gathers people together, over the stove or at the table. It’s generous and giving, and sitting and chatting is as nourishing as the food itself. There is a beautiful Latvian proverb that says “a smile is half the meal”: there are times when cooking is a way to get back to the important things in life, whether you’re taking a delicious, healthy lunch to work in a thermos or roasting a few vegetables with herbs or spices and making a simple soup for a busy week ahead.

Close your eyes and imagine everything you need for a good meal. Then make soup!


“I live on good soup, not on fine words.” MOLIÈRE (1622-1673)

One day, Kate was telling Nicole how making soup had helped her start cooking at home more, as well as improving her health; she found soups fulfilling and delicious, and happened to lose weight at the same time. The first time she made Portuguese Chicken, Lemon and Mint soup she devoured it, wondering how she could have forgotten just how good soup can be. It wasn’t a short-term fix either: years later, she still hasn’t put the weight back on because she enjoyed the change and it had become a part of her lifestyle.

Nicole, meanwhile, has always been passionate about making people happy through food and inspiring them to cook. After cooking for the homeless and on Zen retreats, she’s spent a lot of time thinking about how to get a whole day’s nutrition into one bowl of soup. She was also inspired during her time working for Anna Hansen and Yotam Ottolenghi at The Modern Pantry and Nopi restaurants in London. Both Anna and Yotam encouraged their staff to share food, to eat together, and cook together. For Nicole, the greatest compliment you can give her is your empty bowl.

When Kate was in Mauritius—an island of amazingly healthy people—she heard about Magic Soup, which was really just a brilliant way to describe a simple vegetable soup that’s packed with goodness and spices, which women traditionally ate after having a baby. It would give them lots of nutrition while gently helping them get their figure back, too.

So together we planted the seed of an idea, which eventually grew into Magic Soup.

We’ve had some real adventures while creating the soups in this book. Kate learned how to make soup with a whole chicken, and from having no idea what spice mixes like dukkah or za’atar were, she now cooks with them freely and easily. Nicole never thought she would like herbal tea until she created salmon poached in lemongrass tea. That’s the only rule we have: they just need to taste good. We’re not interested in taking the joy of out food. What makes us happy is that each and every recipe has a little bit of magic in it, whether it will comfort you on a rainy day, make you eat too fast because it’s so delicious, or make you feel good about what you ate today. There are healing soups and New Year soups, chilled soups for hot summer days and warm, toasty soups for winter evenings. There are soups to cleanse the body and soothe the soul; some will take you to far off countries, while others will bring you home. We hope it rekindles your love of soup and gives you some ideas to inspire you, so that you’ll often be able to say: “Oh, I know what we’ll have tonight…”


“The transformation which occurs in the cauldron is quintessential and wondrous, subtle and delicate.” I YIN (239 BC)

Soup came into being about five millennia ago when human beings began to farm and cultivate food in addition to hunting and gathering, and it marked a crucial stage in their development. When people began to put different ingredients in a pot with water over the heat of the fire, they created broths, gruel, and stews. Before this, food had always been either roasted, fried, or baked separately. The discovery of boiling and simmering meant that a much greater variety of plants and grains could be combined and added to the diet, and meat could provide even more nutrition through boiling the bones.

The word “soup” most likely derives from the bread over which broth was poured, the “sup” or “sop.” The first restaurants, as we now think of them, appeared in Paris in the eighteenth century and served soups, which were usually meat consommés or bouillons that would help to “restore” a person’s strength and vitality, or cure a hangover. Bone-based broths had been used for centuries and across cultures as healing remedies, and chicken soup is worthy of a book of its own.

In the nineteenth century the fir
pizza world, healthy diet, fannie farmer cookbook, gluten free foods for kids, the a team,
so on.

I hope Leslie Beck’s Healthy Kitchen will help you build your repertoire of healthy, quick meals that you and your family will love. I hope it finds a permanent place in your kitchen.

Yours in good health,

Leslie Beck, RD

Toronto, Canada, 2012


There are a number of people whose hard work, support and constant encouragement brought Leslie Beck’s Healthy Kitchen to life.

• The talented Michelle Gelok, a dietitian I have had the pleasure of working with and becoming friends with for the past seven years. She spent months in her kitchen developing, testing and analyzing the recipes in this book. Quite a task, I must say—and she managed to gain only a few pounds in the process of tasting all of them! I am grateful for her collaboration on this project—her creativity and love of good, wholesome foods shines as always.

• Laura Hanson, my amazingly enthusiastic, kind, efficient and professional assistant, who helped manage my busy private practice while I worked on this book.

• My private practice clients, who have adopted many of my recipes into their diets. Their feedback and questions about healthy eating have allowed me to grow professionally and prompted me to write my books on nutrition and health.

• Andrea Magyar, and the entire team at Penguin Group (Canada), who continue to support my vision and bring my books—now 11 in total—to the public. Thank you for your ongoing support and cheerleading.

• To Darrell, my husband and best friend, who supports any project I undertake and makes sure I laugh and have fun during the journey. Thank you for bringing such incredible balance to my life.

Eight Steps to Prime Your Kitchen for Healthy Eating

Wouldn’t it be wonderful to come home from work each day to find a delicious, healthy meal waiting for you? Between the demands of work, family and social obligations, it can be challenging to drum up the energy—and time—to prepare nutritious meals day after day. I’m sure many of us would agree having a personal chef would seem like a dream come true.

The good news: preparing healthy meals doesn’t have to be a labour-intensive, time-consuming task. Sitting down to a healthy meal that’s ready within 30 to 40 minutes is absolutely within your reach! The key is being organized. Planning your family’s meals in advance will prevent the stress of not knowing what to make for dinner. And, believe it or not, planning ahead will actually save you time later on. (Even take-out food can take longer to arrive at your door than it takes to make a pre-planned home-cooked meal!)

Being organized in the kitchen requires more than planning menus. It requires a series of strategies that any novice cook can master. You need to read labels and shop wisely in order to have the right ingredients on hand. And you need to have a properly equipped kitchen that helps you cook efficiently and with good nutrition in mind. Finally, you need the right recipes. And you’ll find 250 of those recipes on the very pages of this book!

First, it’s time to prime your kitchen for healthy eating! The advice that follows will give you the know-how and tools to prepare great-tasting, healthy meals even on the busiest weekdays.


Add Leslie’s 15 power foods to your diet

The foods you are going to read about are some of the healthiest foods on the planet. They’re foods you will want to add to your grocery list and build your meals around. They are unprocessed, nutrient-rich and packed with disease-fighting antioxidants and phyto (plant)-chemicals. Antioxidants like vitamins C and E, beta carotene, selenium and countless phytochemicals defend your body’s cells from harm caused by free radicals. Free radicals are unstable oxygen molecules that arise normally in our bodies during metabolism and from pollution, sun exposure and cigarette smoke. The problem: if free radicals become excessive—or if antioxidants are unavailable—cell damage can occur. And this damage accumulates over time and can lead to health problems.

The power foods below are also incredibly low in saturated and trans fats, the two fats that can cause unhealthy levels of LDL (bad) cholesterol in your bloodstream. Over time, LDL cholesterol can deposit in your blood vessels, making it more difficult for oxygen-rich blood to flow through them. In fact, most of the foods below are virtually fat free! And because they’re all naturally low in sodium, they help keep your blood pressure in check. You’ll find these power foods featured in many of my recipes.

Take a moment to familiarize yourself with each of these foods—and their relatives, which offer similar nutrients and health benefits (they’re listed in alphabetical order). You’ll learn what makes them so good for you and how they can help you stay healthy. Some of them might already be a regular part of your diet. That’s g
beer bottles, milk tea, baked desserts, stuffed pork loin, coffee roaster machine,
tric mixer for 5 minutes or until fluffy in consistency.

Add in the dulce de leche, pure vanilla and dash of salt. Continue to beat until smooth in consistency.

Add in the powdered sugar. Beat on the highest setting for 2 to 3 minutes or until fluffy in consistency.

Use immediately.

White Chocolate Buttercream

This delicious buttercream frosting is easy to make and it is perfect to pipe onto macarons and special cakes for those special occasions.

Makes: 12 servings

Total Prep Time: 10 minutes


1 cup of butter

1 cup of powdered sugar

¾ cup of white chocolate, broken into pieces

Whole milk, as needed


In a bowl set over a saucepan filled with simmering water, add in the white chocolate pieces. Allow to cook for 2 to 3 minutes or until melted. Remove and set aside.

In a separate bowl, add in the butter. Beat with an electric mixer for 2 to 3 minutes or until smooth in consistency.

Add in the powdered sugar. Continue to beat until fluffy in consistency.

Add in the melted white chocolate. Beat until evenly incorporated.

Use immediately.

Peanut Butter Buttercream

This is one of my all-time favorite buttercream recipes and once you get a taste of it, I know it will become one of your favorites as well.

Makes: 4 servings

Total Prep Time: 5 minutes


1 cup of creamy peanut butter

2 sticks of butter, soft

4 cups of powdered sugar

¼ cup + 2 Tbsp. of whole milk

2 tsp. of pure vanilla

Dash of salt


1. In the bowl of a stand mixer, add in the butter. Beat on the highest setting for 2 minutes or until smooth in consistency.

2. Add in the creamy peanut butter. Continue to beat until evenly blended.

3. Add in the powdered sugar, whole milk and pure vanilla. Continue to beat for 3 to 5 minutes or until fluffy in consistency.

4. Add in the dash of salt. Continue to beat until incorporate.

5. Use immediately.

Vanilla Latte Buttercream

If you love the flavor of homemade vanilla lattes, then this is the perfect buttercream frosting for you to make.

Makes: 6 servings

Total Prep Time: 5 minutes


2 sticks of butter, soft

6 cups of powdered sugar

2 tsp. of powdered instant espresso + 2 tsp. of hot water, mixed together

2 tsp. of pure vanilla

¼ cup + 2 Tbsp. of heavy whipping cream

½ tsp. of salt


In the bowl of a stand mixer, add in the butter. Beat on the highest setting until smooth in consistency.

Add in the powdered sugar, heavy whipping cream, dash of salt and powdered instant espresso. Continue to beat for 3 minutes or until smooth in consistency.

Reduce the speed of the mixer to medium. Continue to beat for 3 minutes or until fluffy in consistency.

Use immediately.

Graham Cracker Buttercream

If you need to make baked goods during the Christmas holidays, then this is the perfect type of buttercream for you to prepare.

Makes: 24 servings

Total Prep Time: 10 minutes


1 cup of butter

3 ¾ cups of powdered sugar

1 Tbsp. of pure vanilla

2 Tbsp. of whole milk

½ tsp. of salt

¼ cup of graham cracker crumbs, extra for garnish


In a bowl, add in the butter and powdered sugar. Beat with an electric mixer until fluffy in consistency.

Add in the salt, whole milk, graham cracker crumbs and pure vanilla. Continue to beat until incorporated.

Use immediately.

Molasses Buttercream

This buttercream recipe is made with an Italian buttercream base and a rich flavor of molasses, making this is one of the tastiest buttercreams you can make today.

Makes: 36 servings

Total Prep Time: 35 minutes


6 cups of white sugar

1 ¾ cups of egg whites

2 tsp. of pure vanilla

½ tsp. of salt

3 cups of butter, soft

½ cup of dark molasses


In a pot set over medium heat, add in the white sugar. Cover with water. Allow to come to a boil. Cook for a few minutes or until it reaches a temperature of 238 degrees.

In a separate bowl, add in the egg whites. Beat with an electric mixer until peaks begin to form.

Add in the hot sugar mix. Continue to beat for 20 minutes or until cooled.

Slowly add in the soft butter. Continue to mix until fluffy in consistency.

Add in the dash of salt, pure vanilla and dark molasses. Continue to beat until incorporated.

Serve immediately.

Italian Meringue Buttercream

This is a type of buttercream that you can make for those elegant treats that you need to make for those special occasions.

Makes: 4 servings

Total Prep Time: 25 minutes


1 cup of white sugar

¾ cup of water

¾ cup of egg whites

1 cup of butter, cut into cubes

1 tsp. of pure vanilla


In a saucepan set over medium heat, add in the water a


Leave a Reply

Your email address will not be published. Required fields are marked *