Rooted Cookbook
Rooted Cookbook
Rooted Cookbook
Healthy
Irena Jensen, Madison Zwiefelhofer
cook
book
Table of
Contents
1
Breakfast
2.Banana split yogurt parfait
3.Vegetable omelet
4
Lunch
5. Cobb Salad
6. Tortilla soup
7
Dinner
8. Cashew chicken stir fry
9. Grilled honey salmon with veggie stir fry
10
Dessert
11. Vegan brownies
12
Snack
13. Granola bars
Acknowledgments
Thank you Claire, for all the support and instruction through out
the whole process of making this cook book, you inspire me to
do great things. ~Madison Zwiefelhofer
Thank you Colleen for being a supportive, fun and inspiring crew
leader. Every workday you made sure that everyone had the
same optimism as you, thank you. ~Irena Jensen
Thank you Martha, for teaching us about how to eat and be nu-
tritious ~ Irena Jensen
3
Introduction
Focus:
Current society in the United States consists of a majority popu-
lation where more than 34% of adults and 17% of children are
obese. This cookbook provides heart-healthy meals for every
time of the day.
4
Healthy Vs. Unhealthy
Fruits and vegetables to choose:
• Coconut
• Vegetables with creamy sauces
• Fried or breaded vegetables
• Canned fruit packed in heavy syrup
• Frozen fruit with sugar added
• Whole-wheat flour
• 100% Whole-grain/wheat bread
• High-fiber cereal with 5g or more fiber in a serving
• Whole grains such as brown rice, barley and buckwheat
• Whole-grain pasta
• Oatmeal
Fats to choose:
• Olive oil
• Canola oil
• Vegetable and nut oils
• Margarine, trans fat free
• Cholesterol-lowering margarine
• Nuts, seeds
• Avocados
Fats to limit:
Proteins to limit:
• Full-fat dairy products
• Organ meats
• Spareribs
• Bacon
7
Breakfast
Banana Split
Yogurt Parfait
from my favorite cookbook
1 cup
Sliced strawberries
1 cup
Mixed berries
1 large
Large banana
1/4 cup
Low-fat granola
Directions
1 To assemble parfaits, in small dish, layer about 1/3 cup yogurt,
1/4 cup sliced strawberries, 1/4 cup sliced bananas and sprinkle
with 1 tablespoon granola.
2 layer about 1/3 cup yogurt, 1/4 cup sliced strawberries, 1/4 cup
sliced bananas and sprinkle with 1 tablespoon granola.
helpful notes
157 calories per serving
6 g of protein per serving
2 g of fiber
10
Veggie Omelet
1 1
Jumbo egg scrambled
Garlic clove minced
1 Tbs 1 Tbs
Parmesan Cheese, grated
Olive oil
2 tbs 1 tsp
Reduced fat sharp cheder, grated
Black pepper
1
Roma tomato sliced
1/2
Sweet onion, chopped
Directions
1 Sweat the garlic with a tablespoon of olive oil in a small pan.
2 When done, add the onions and cook slowly until transparent.
3 Add the diced tomatoes, remove from heat, and set aside
6 When the egg begins to firm up sprinkle with cheese. Once the
cheese has begun to melt and the eggs are firm, spread the on-
ion, garlic and tomato from the small pan on top of the cheese.
7 Sprinkle the parmesan over the top and fold the egg omelet
over in half.
helpful notes
157 calories per serving
6 g of protein per serving
2 g of fiber
12
Lunch
Cobb Salad
from my favorite cookbook
1 tbs 8 slices
Dijon mustard Bacon cooked and crumbled
1 Pinch 4 oz
Kosher salt Crumbled blue cheese
1 Pinch 5 oz
Ground black pepper Cherry tomatoes, halved
1head 2 tbs
Romaine lettuce, coarsely chopped Finley chopped chives
4 large
Hard boiled eggs, peeled and quartered
Directions
1 Sweat the garlic with a tablespoon of olive oil in a small pan.
2 When done, add the onions and cook slowly until transparent.
3 Add the diced tomatoes, remove from heat, and set aside
6 When the egg begins to firm up sprinkle with cheese. Once the
cheese has begun to melt and the eggs are firm, spread the on-
ion, garlic and tomato from the small pan on top of the cheese.
7 Sprinkle the parmesan over the top and fold the egg omelet
over in half.
helpful notes
157 calories per serving
6 g of protein per serving
2 g of fiber
15
Chicken tortilla soup
from my favorite cookbook
2 cups 26 in
Fat free, no salt added chicken breast Corn tortilla (cut into 14 in wide strips)
14.5 oz can 16 in
No salt added, diced tomatoes (undrained) Corn tortillas (torn into pieces)
3
Arrange the tortilla strips in a single layer on a baking sheet.
Bake for 8 to 10 minutes, or until crisp. Transfer the baking sheet
to a cooling rack. Let the strips stand for about 15 minutes, or
until cool. Transfer to an airtight container and set aside.
4 When top surface of eggs is thickened and no visible liquid egg
remains, Place 1/2 of the filling on one side of the omelet. Fold
omelet in half with turner and Slide onto plate; keep warm. Re-
peat with remaining canola oil, egg mixture and filling to make
second omelet. Serve immediately.
helpful notes
115 calories per serving
17
Dinner
Cashew Chicken Stir Fry
from my favorite cookbook
1 lb Sauce
Boneless skinless chicken breasts, cut into 1-inch
pieces
4 tbs
1 pinch Soy sauce
Of both salt and pepper, or to taste
3 tbs
3 cloves All-natural peanut butter
Garlic, minced
2 tbs
2 cups Honey
Broccoli florets
1 tsp
1 medium Grated ginger
Bell pepper, Julienned
2 or 3 tbs
1 cup Water
Sugar snap peas
1/2 cup
Carrots, Julienned
1/3 cup
Unsalted cashews
here’s how
1 To make the sauce, whisk together tamari (or soy sauce), pea-
nut butter, honey, sesame oil, and grated ginger in a small bowl.
Whisk in 2 or 3 tablespoons of water, depending on the con-
sistency you prefer, and set aside.
2 In a large skillet over medium heat, drizzle olive oil and add
chicken. Season with salt and pepper and sauté until lightly
browned, about 4 to 5 minutes. Add the garlic and sauté for
about 30 seconds, mixing it with the chicken
3 Add broccoli, bell pepper, snap peas and carrots to the skillet,
incorporating everything together. Cook an additional 5
minutes, until veggies are tender and chicken is cooked
through, then add cashews and green onions and drizzle the
peanut sauce over top.
4
Mix everything together with the sauce, coating well, and cook
helpful notes
Serve hot
20
Grilled salmon
from my favorite cookbook
4 tbs 1 cup
All-purpose flour Broccoli florets
2 tbs 2 tsp
Olive oil Garlic minced
1 medium 1 tsp
Lime zested Ginger minced
1 Pinch
Salt and pepper
here’s how
Vegetable stir fry:
1 Heat the oil in a large pan over medium high heat. Add the carrots and cook
for 4-6 minutes or until tender.
2 Add the broccoli, bell peppers, and 2 tablespoons of water to the pan.
Cook for an additional 3-5 minutes or until vegetables are tender and water
3 has mostly cooked off.
4 Add the garlic and ginger and cook for 30 seconds. Season the vegetables
with salt and pepper to taste
Salmon:
1 Preheat oven to 400 degrees F.
2 To make the browned butter lime sauce, melt butter in a medium saucepan
over medium heat. Cook, whisking constantly, until the foam subsides and the
butter begins to turn a golden brown, about 3 minutes. Stir in garlic, honey and
lime juice, salt and pepper, to taste; set aside.
3 season salmon with salt and pepper, to taste. Dredge each salmon filet with 1
tablespoon flour and drizzle with 1 tablespoon honey.
Heat olive oil in a large oven-proof skillet over medium high heat. Working in
4 batches, add salmon to the skillet and sear both sides until golden brown,
about 1-2 minutes per side.
5 Place into oven and bake until completely cooked through, about 8-10
minutes.
6 Serve immediately with browned butter lime sauce and lime zest, if desired
helpful notes
Serve hot
22
Dessert
Vegan Brownies
prep time cook time serves Ready in
15 min 25 min, plus 16 50 min
an extra 5
min to cool
2 Cups 1 tsp
White sugar Vanilla extract
3/4 Cup
Unsweetened cocoa
powder
1 tsp
Baking powder
1 tsp
Salt
1 Cup
Water
here’s how
1 Preheat the oven to 350 degrees F (175 degrees C).
helpful notes
Let cool for at least 10 minutes before cutting into squares
25
Snack
Granola Bars
prep time cook time serves
15 min 25 24
1 cup 1
Whole weat flour Egg beaten
1 tsp 1 tsp
Ground cinnimon Vanilla exstract
1 cup
Rasins
1/2 cup
Sunflower seeds
here’s how
1 Meanwhile, preheat the oven to 350 degrees F. Oil a 9x13 in baking pan
2 In a large bow, mix together oats, flour, flax seed, brown sugar, cinnamon, raisins, and sun-
flower seeds. Make a well in center, set aside
3 Step three in a small bowl combine honey eggs, vegetable oil, applesauce and vanilla. Add
liquid ingredients to the well and mix. Pat mixture evenly into prepared pan.
Bake for 20-25 minutes or until the bars become golden around the edges. Coll for five minutes then
4 cut into bars while still cold
helpful notes
Do not allow bars to cool completely before cutter, otherwise they will be too hard
28