The material in this book is for informational purposes only and is not intended as a substitute for the advice and care of your physician As with all new diet and fitness regimens, the nutrition and fitness program described in this book should be followed only after first consulting with your physician to make sure it is appropriate for your individual circumstances The authors and publisher expressly disclaim responsibility for any adverse effects that may result from the use or application of the information contained in this book Copyright © 2014, 2016 by Wellness Mama All rights reserved Published in the United States by Harmony Books, an imprint of the Crown Publishing Group, a division of Penguin Random House LLC, New York crownpublishing.com Harmony Books is a registered trademark, and the Circle colophon is a trademark of Penguin Random House LLC Wellness Mama® and the Wellness Mama logo are trademarks/service marks of Wellnessmama.com A previous edition was self-published in the United States by Wellness Media, Rockfield, KY, in 2014 Library of Congress Cataloging-in-Publication Data Names: Wells, Katie (Blogger), author Title: The Wellness Mama cookbook / Katie Wells Description: First edition | New York : Harmony Books, [2016] | Includes index Identifiers: LCCN 2016016419| ISBN 9780451496911 | ISBN 9780451496928 (eBook) Subjects: LCSH: Cooking (Natural foods) | Nutrition | Health | LCGFT: Cookbooks Classification: LCC TX741 W456 2016 | DDC 641.3/02 dc23 LC record available at https://lccn.loc.gov/2016016419 ISBN 9780451496911 Ebook ISBN 9780451496928 Photographs by Helene Dujardin Cover design by La Tricia Watford Cover photograph by Helene Dujardin v4.1 prh TO MY HUSBAND & CHILDREN You are the reason that I write, cook, and care about the future of our world I love you more than words can express TO MY PARENTS For teaching me to forge my own path and to question everything TO YOU Thank you for reading this book and caring about real food and the future we create for our children contents introduction the original wellness mama real foods rule making real food work for your family meal planning made easy overcoming picky eating get started meal planning breakfast salads & sides delicious dinners one-pot meals & soups slow cooker simplicity light lunches sweet treats delightful drinks sauces, seasonings & spices bibliography index Shepherd’s Pie Shrimp, Sriracha, Lettuce Wraps Shrubs Blueberry-Ginger, 8.1, 8.2 Pomegranate-Basil, 8.1, 8.2 Smoothies Angel Food Cake Berry Powerful Gorilla Green, 1.1, 1.2 Mocha Protein Orange Julius Peaches & Cream Soups Beef Broth French Onion Broccoli, Creamy (with Extra Veggies) Chicken Egg Drop, 4.1, 4.2 Chicken Pot Pie French Onion, Mix Ground Beef–Vegetable, 4.1, 4.2 Miso, Simple Savory Seafood Bisque, 4.1, 4.2 Simple Salmon Chowder Spinach -Artichoke Chicken Bacon & Egg Bistro Salad Feta & Onion Frittata Gorilla Green Smoothie, 1.1, 1.2 Steakhouse Chop Salad, 2.1, 2.2 Wilted, Salad with Chicken & Bacon Squash See also Pumpkin; Zucchini Acorn, Butter-Baked Ground Beef–Vegetable Soup, 4.1, 4.2 Spaghetti, Meatball-Stuffed Summer, & Zucchini Gratin, 2.1, 2.2 Stews Beef, Slow Cooker Oyster Strawberries Angel Food Cake Smoothie Piña Colada Fruit Salad, 1.1, 1.2 Sugar Sweet Potato(es) Casserole Chips, Bacon-Guacamole Bites on, 6.1, 6.2 Cottage Pie–Stuffed, 6.1, 6.2 –Crusted Quiche Lorraine, 1.1, 1.2 Ground Beef–Vegetable Soup, 4.1, 4.2 Make-Ahead Kitchen Sink Breakfast Bowls Meat Loaf Cupcakes, 3.1, 3.2 One-Pan Pakistani Kima, 4.1, 4.2 Roasted, Salad Sausage Hash with Brussels Sprouts, 1.1, 1.2 Sloppy Joe Slow Cooker Beef Stew Stuffed Up Pasty Switchel, Ginger-Molasses, 8.1, 8.2 A B C D E F G H I J K L M N O P Q R S T U V W X Y Z T Taco Seasoning Tamales, Chicken Plantain Teas, Herbal, and Blends, 8.1, 8.2 Tea Varieties, Kombucha Fermented, 8.1, 8.2 Teriyaki, Soy-Free Homemade Teriyaki Chicken Thighs, 5.1, 5.2 Tomatoes Baby, Tuna Salad BBQ Sauce, 9.1, 9.2 Caprese BLT Skewers, 6.1, 6.2 Fresh, Easy Marinara Sauce from Homemade Ketchup, 9.1, 9.2 Meatballs in Marinara My Big Fat Greek Salad, 2.1, 2.2 Trail Mix, Off-the-Beaten-Path, 6.1, 6.2 Tuna Salad Baby Tomatoes Turkey Athena’s Greek Meatballs -Avocado Temaki, 6.1, 6.2 Turnip Gratin, Tuscan Tzatziki Sauce, 9.1, 9.2 A B C D E F G H I J K L M N O P Q R S T U V W X Y Z V Vegetable oils Vegetables See specific vegetables Vitamins and minerals A B C D E F G H I J K L M N O P Q R S T U V W X Y Z W Waffles, Ten-Minute Blender Banana Wraps, Chicken BLT Club A B C D E F G H I J K L M N O P Q R S T U V W X Y Z Y Yogurt Homemade Tzatziki Sauce, 9.1, 9.2 A B C D E F G H I J K L M N O P Q R S T U V W X Y Z Z Zucchini -Basil Ribbon Salad Chicken Tetrazzini Sausage Boats, Stuffed & Summer Squash Gratin, 2.1, 2.2 What’s next on your reading list? Discover your next great read! Get personalized book picks and up-to-date news about this author Sign up now ... Harmony Books is a registered trademark, and the Circle colophon is a trademark of Penguin Random House LLC Wellness Mama and the Wellness Mama logo are trademarks/service marks of Wellnessmama.com A previous edition was self-published in the United States by Wellness Media, Rockfield, KY, in 2014... this mission and that together we can make lasting changes Happy reading and happy cooking! Warmly, Katie “the Wellness Mama the original wellness mama “Do you work, or are you just a mom?” I can’t even count the number of times that I’ve... Library of Congress Cataloging-in-Publication Data Names: Wells, Katie (Blogger), author Title: The Wellness Mama cookbook / Katie Wells Description: First edition | New York : Harmony Books, [2016] | Includes index