The Feel-Good Family Food Plan: Everything you need to feed your family well, every day

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So many people are just plain confused over what exactly healthy eating is — should they be paleo or vegan? Are grains good or bad? Should they cut carbs? Is butter back on the menu? And how do I get my five-year-old to eat veggies? We’re all time-poor and want our family to eat well because we recognise it’s the cornerstone of good health. There’s also compelling evidence for the power of sitting around a family table and eating together — even if just a couple of times a week — to model good eating habits for life for young children and teenagers. But what exactly does good family food look like?

The purpose of this book is to give you the confidence to know that you are feeding your family as best you can, the tools to help you deal with the many difficult food situations that can arise, the tricks to making mealtimes easier and within budget while minimising food waste, and the inspiration to make food a pleasurable and delicious part of your family life.

Providing practical, simple solutions, easy-to-follow advice and expert tips, The Feel-Good Family Food Plan is with you every step of the way as you get homemade, delicious meals on the table, even on the most hectic work/school days.
From the Publisher

Authors, Jo and MelAuthors, Jo and Mel

What is a Healthy Diet?

The purpose of this book is to give you the confidence to know that you are feeding your family as best you can, the tools to help you deal with the many difficult food situations that can arise, the tricks to making mealtimes easier and within budget while minimising food waste, and the inspiration to make food a pleasurable and delicious part of your family life.

THE FOUNDATIONS OF A HEALTHY DIET

Ultimately, what is important is your dietary pattern or the way you put foods together – the overall variety of foods that you consume from week to week, and the balance of different foods that ensure you get all of the nutrients you need.

Recognise that there are many ways to put together a healthy diet. What works for one person might not be right for another, but we do all share the same foundations. So choose a diet of whole foods, including plentiful plants (whether or not you choose to also consume animal foods), with minimal (or no) ultra-processed food.

Banana raspberry nut loafBanana raspberry nut loaf

Banana raspberry nut loaf

Commercial fruit loaves are usually made with white flour and refined oils, and are loaded with added sugar. Our super-tasty version uses buckwheat flour, nut meal and fabulously healthy extra virgin olive oil. You can slice and freeze it in individual portions and even thaw it directly in the toaster for a quick after-school snack. e grown-ups will also enjoy this loaf with an afternoon cup of tea.

Tamarind lentil soupTamarind lentil soup

Tamarind lentil soup

The tamarind and kaffir lime leaves add a fresh zing to this soup. The longer you simmer the soup, the deeper the flavour will be, and it tastes even better the next day. It’s lovely topped with a dollop of natural yoghurt.

Salmon, fennel, kale and black rice salad jarSalmon, fennel, kale and black rice salad jar

Salmon, fennel, kale and black rice salad jar

Jar salads make great portable lunches for the grown-ups. We’ve given quantities to throw together a salad for one, but you can scale up the ingredients to feed more people. The idea is to use left-over black rice from the previous night’s dinner.

Ricotta zucchini meatballs in tomato sauceRicotta zucchini meatballs in tomato sauce

Ricotta zucchini meatballs in tomato sauce

This recipe makes enough meatballs for two meals for a family of four, so you can serve half now and freeze the rest for another meal with a fresh batch of polenta. Admittedly, if you have hungry teenagers they may devour it in one meal!

Banana raspberry nut loafBanana raspberry nut loaf

Tamarind lentil soupTamarind lentil soup

Salmon, fennel, kale and black rice salad jarSalmon, fennel, kale and black rice salad jar

Ricotta zucchini meatballs in tomato sauceRicotta zucchini meatballs in tomato sauce

Mediterranean chickenMediterranean chicken

Mediterranean chicken

You can make endless variations of this dish, and it works with lots of different veggies. For a one-pot meal, add some asparagus, cherry tomatoes, zucchini, fennel or spinach to the chicken for the last 10 minutes of cooking.

Coconut fish fingers with sweet potato friesCoconut fish fingers with sweet potato fries

Coconut fish fingers with sweet potato fries

Serve the fish with the fries and a lovely big salad of mixed greens and other veggies dressed with one of the salad dressings from pages 104–105.

Beef, beet and zucchini burgersBeef, beet and zucchini burgers

Beef, beet and zucchini burgers

Our families absolutely love these burgers and the added vegies not only give a serious nutritional boost, they add moisture and flavour to the patties. We have used a combination of beef and pork mince, but you could use just one type or substitute any other meat. Serve the burgers in a bun with any combination of accompaniments or simply serve them with oven-baked chips and a lovely big salad.

Gado Gado Vegetables with TempehGado Gado Vegetables with Tempeh

Gado Gado Vegetables with Tempeh

Tempeh is a traditional fermented Indonesian food made from soya beans. Because the whole bean is used, it retains more of the vitamins, minerals, protein and fiber than tofu. It’s a terrific source of protein for vegans and vegetarians.

Mediterranean chickenMediterranean chicken

Coconut fish fingers with sweet potato friesCoconut fish fingers with sweet potato fries

Beef, beet and zucchini burgersBeef, beet and zucchini burgers

Gado Gado Vegetables with TempehGado Gado Vegetables with Tempeh

Publisher ‏ : ‎ Murdoch Books; 1st edition (June 2 2020)
Language ‏ : ‎ English
Paperback ‏ : ‎ 240 pages
ISBN-10 ‏ : ‎ 1911632493
ISBN-13 ‏ : ‎ 978-1911632498
Item weight ‏ : ‎ 888 g
Dimensions ‏ : ‎ 20.32 x 2.54 x 26.67 cm

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