Review: 5 Easy Steps to Healthy Cooking

image credit: Colin Erricson/www.robertrose.ca

Camilla V. Saulsbury came out with another fantastic cookbook (you may recall I reviewed her book on making cookies out of cake mix); 5 Easy Steps to Healthy Cooking 500 Recipes for Lifelong Wellness. Before we get to the delicious recipes, I want to talk about the front section of the book.

With our daily exposure to a constant stream of conflicting information about nutrition and health, it can be a challenge to discern which foods really do form a healthy diet, let alone how to turn them into delicious dishes that can be prepared without too much time, fuss and expense.
5 Easy Steps to Healthy Cooking offers a solution. Vastly different from a diet book, this simplified, five-step approach to health is holistic and flexible. It begins and ends with easy and enticing recipes.

The five steps are:

1. Choose fresh, whole foods
2. Eat mostly vegetable- and fruit-based foods
3. Opt for healthy fats and proteins
4. Select superfoods (nutrient-dense foods)
5. Eat more whole grains

The choices we make at the market, in our kitchens, and around the dining table, can affect our health (for better or for worse). No one food can make you healthy on its own, aim instead for a varied and balanced diet.

I think one of the most surprising things I learned while reading the front section of the book is that the Meatless Monday phenomenon is not a new concept. It started almost 100 years ago during the First World War to reduce consumption of meat, something that was hard to come by during war time. I've been aiming to cut meat out of our diets, at least one day a week, and substitute other forms of protein into our diets.

Something else I loved about this book is that Camilla gives you descriptions of all of the ingredients she uses in the book. If you are reading a recipe and say to yourself, "What in the world is that?", all you have to do is flip to the front and she provides a description, including where you will find it in your store. How great is that? A lot of the ingredients though are not coming from left field, you're probably familiar with all of them.

When you get to the recipes Camilla has side notes next to each one. My favorite note with each recipe tells you which of the 5 steps that particular recipe falls into. She also gives you the nutritional break down, which is awesome great to have!

Now onto the recipes! I've made quite a few of the recipes so far and am in love! I've made Jamaican Jerk Chicken Couscous (so good they named it twice!), Apple Chips, Chipotle Tilapia Tacos (great doesn't even describe these), and Crunchy Vanilla Granola. My sister and my Mom also own the cookbook and have been loving the recipes as well. I was on the phone with my sister the second I got this cookbook and I think she ordered it while we were on the phone. She's made quite a few of the recipes as well. I know she's made the Barley Risotto with Asparagus and Lemon and loved it. Here's the recipe:

image credit: Colin Erricson/www.robertrose.ca

Barley Risotto with Asparagus and Lemon (page 266)
Makes 4 servings

Great for Steps 1, 2, 4 and 5
Here, the bright flavors of lemon, basil and asparagus play against the earthiness of barley and onions.

2 tsp extra virgin olive oil 10 mL
1 cup finely chopped onion 250 mL
1 cup pearl barley 250 mL
1⁄2 cup dry white wine 125 mL
4 cups reduced-sodium ready-to-use 1 L
vegetable broth, divided
1 lb asparagus, trimmed and cut into 500 g
1-inch (2.5 cm) pieces
1 cup frozen petite peas, thawed 250 mL
1⁄2 cup packed fresh basil leaves, chopped, 125 mL
divided
1⁄4 cup freshly grated Parmesan cheese 60 mL
1 tsp finely grated lemon zest 5 mL
2 tbsp freshly squeezed lemon juice 30 mL

1. In a large saucepan, heat oil over medium-high heat. Add onion and barley; cook, stirring, for 5 to 6 minutes or until onion is softened. Add wine and cook, stirring, for 3 to 5 minutes or until liquid is evaporated.
2. Stir in 2 cups (500 mL) of the broth. Bring to a boil, stirring often. Reduce heat and simmer, stirring occasionally, for about 20 minutes or until liquid is absorbed. Add the remaining broth and simmer, stirring occasionally, for about 20 minutes or until barley is tender and mixture is creamy (there should still be some liquid).
3. Stir in asparagus and simmer, stirring occasionally, for 4 to 5 minutes or until tender. Stir in peas, half the basil, cheese, lemon zest and lemon juice; simmer for 1 minute or until heated through. Serve sprinkled with the remaining basil.

Nutrients per serving
Calories 345
Total fat 6 g
Saturated fat 2 g
Cholesterol 10 mg
Sodium 430 mg
Carbohydrate 57 g
Fiber 15 g
Protein 12 g
Calcium 183 mg
Iron 2.8 mg

One of my favorite recipes from the book is the Chipotle Tilapia Tacos with Pineapple. I made them this past Friday and they were out of this world! Another Tilapia Taco recipe I want to try is Grilled Tilapia Tacos with Mango Salsa (doesn't that scream summer?). Here's the recipe:

image credit: Colin Erricson/www.robertrose.ca

Grilled Tilapia Tacos with Mango Salsa (page 366)
Makes 4 servings

Great for Steps 1, 3, 4 and 5
This dish showcases tilapia's outdoorsy side and the bright, fresh flavor of early summer mangos in tropical tacos that are perfect for lunch with friends or a light dinner eaten al fresco. Brushing the delicate fillets with a spiced lime vinaigrette seals in their juices and intensifies the flavor of the tacos.

• Preheat barbecue grill to medium-high

Salsa
1 cup chopped fresh or thawed frozen 250 mL
mango
1⁄2 cup chopped red bell pepper 125 mL
1⁄2 cup packed fresh cilantro leaves, 125 mL
chopped
1⁄4 cup finely chopped red onion 60 mL
1⁄4 tsp fine sea salt 1 mL
1 tbsp freshly squeezed lime juice 15 mL
Tacos
1 tsp ground cumin 5 mL
1⁄2 tsp chili powder 2 mL
1⁄4 tsp fine sea salt 1 mL
1 tbsp freshly squeezed lime juice 15 mL
2 tsp vegetable oil 10 mL
4 skinless farmed tilapia fillets (each 4
about 6 oz/175 g)
4 8-inch (20 cm) whole wheat tortillas, 4
warmed
2 cups shredded purple or green cabbage 500 mL

1. Salsa: In a small bowl, combine mango, red pepper, cilantro, red onion, salt and lime juice.
2. Tacos: In a small cup, whisk together cumin, chili powder, salt, lime juice and oil. Brush on both sides of fish, coating evenly.
3. Grill fish on preheated barbecue, turning once, for 2 to 3 minutes per side or until fish is opaque and flakes easily when tested with a fork. Flake fish into small pieces.
4. Fill warmed tortillas with fish, cabbage and salsa.

Tip: According to the Monterey Bay Aquarium Seafood Watch, U.S.- and Canadian-farmed tilapia are the best choices because the supplies are abundant, well managed and farmed in an environmentally friendly way. A good alternative is tilapia farmed in Brazil, Costa Rica, Honduras or Ecuador.

Nutrients per serving
Calories 370
Total fat 9 g
Saturated fat 2 g
Cholesterol 88 mg
Sodium 579 mg
Carbohydrate 34 g
Fiber 5 g
Protein 41 g
Calcium 52 mg
Iron 1.7 mg

There are 500 recipes in this book that cover everything from breakfast, snacks, meatless dishes, and so much more. I challenge you to not find at least 400 recipes in this book that you and you family wouldn't love. If you are thinking of eating healthy and changing your eating habits, or if you already are on the healthy bandwagon and just need more recipes, you should definitely pick up a copy of this cookbook. It is worth every penny and so much more.

About the author:Camilla V. Saulsbury is a food writer, recipe developer, cooking instructor and fitness expert/personal trainer. She has been featured on the Food Network, in the New York Times and on Today and QVC, and has won numerous top cooking competitions, including the Food Network's $25,000 Ultimate Recipe Showdown (Cookies Episode).

*Recipes excerpted from 5 Easy Steps to Healthy Cooking by Camilla V. Saulsbury © 2012 Robert Rose Inc. www.robertrose.ca Reprinted with permission. All rights reserved.*

Disclosure: I received a copy of 5 Easy Steps to Healthy Cooking by Camilla V. Saulsbury for review from Robert Rose Inc. The opinions expressed are my own and were in no way influenced.