Superfoods at Every Meal: Nourish Your Family with Quick and Easy Recipes Using 10 Everyday Superfoods: * Quinoa * Chickpeas * Kale * Sweet Potatoes * ... Honey * Coconut Oil * Greek Yogurt * Walnuts PDF
Preview Superfoods at Every Meal: Nourish Your Family with Quick and Easy Recipes Using 10 Everyday Superfoods: * Quinoa * Chickpeas * Kale * Sweet Potatoes * ... Honey * Coconut Oil * Greek Yogurt * Walnuts
superfoods every meal at 4411668899 -- SSuuppeerrffooooddss aatt EEvveerryy MMeeaall__iinntt..iinndddd 11 Text JJoobb:: 4411668899 TTiittllee:: FFWW -- SSuuppeerrffooooddss 1aa80tt //EE296vv/1/ee14rr4 yy 1MM 32:ee:12aa13ll PpmM PPaaggee:: 11 superfoods every meal at Nourish Your Family with QuicK and Easy REciPEs using 10 EvERyday suPERfoods Kale ✹ CoConut oil ✹ BlueBerries ✹ ChiCKpeas ✹ eggs ✹ Quinoa ✹ honey ✹ sweet potatoes ✹ greeK yogurt ✹ walnuts Kelly Pfeiffer 4411668899 -- SSuuppeerrffooooddss aatt EEvveerryy MMeeaall__iinntt..iinndddd 22 Text JJJJoooobbbb:::: 44441111666688889999 TTTTiiiittttlllleeee:::: FFFFWWWW ---- SSSSuuuuppppeeeerrrrffffooooooooddddssss 1aaaa80tttt //EEEE296vvvv/1/eeee14rrrr4 yyyy 1MMMM 32:eeee:12aaaa13llll PpmM 4411668899 -- SSuuppeerrffooooddss aatt EEvveerryy MMeeaall__iinntt..iinndddd 33 Text JJoobb:: 4411668899 TTiittllee:: FFWW -- SSuuppeerrffooooddss 1aa80tt //EE296vv/1/ee14rr4 yy 1MM 32:ee:12aa13ll PpmM PPPPaaaaggggeeee:::: 2222 PPaaggee:: 33 superfoods every meal at Nourish Your Family with QuicK and Easy REciPEs using 10 EvERyday suPERfoods Kale ✹ CoConut oil ✹ BlueBerries ✹ ChiCKpeas ✹ eggs ✹ Quinoa ✹ honey ✹ sweet potatoes ✹ greeK yogurt ✹ walnuts Kelly Pfeiffer 4411668899 -- SSuuppeerrffooooddss aatt EEvveerryy MMeeaall__iinntt..iinndddd 22 Text JJJJoooobbbb:::: 44441111666688889999 TTTTiiiittttlllleeee:::: FFFFWWWW ---- SSSSuuuuppppeeeerrrrffffooooooooddddssss 1aaaa80tttt //EEEE296vvvv/1/eeee14rrrr4 yyyy 1MMMM 32:eeee:12aaaa13llll PpmM 4411668899 -- SSuuppeerrffooooddss aatt EEvveerryy MMeeaall__iinntt..iinndddd 33 Text JJoobb:: 4411668899 TTiittllee:: FFWW -- SSuuppeerrffooooddss 1aa80tt //EE296vv/1/ee14rr4 yy 1MM 32:ee:12aa13ll PpmM PPPPaaaaggggeeee:::: 2222 PPaaggee:: 33 © 2015 Fair Winds Press First published in the USA in 2015 by Fair Winds Press, a member of Quarto Publishing Group USA Inc. 100 Cummings Center Suite 406-L Beverly, MA 01915-6101 www.fairwindspress.com All rights reserved. No part of this book may be reproduced or utilized, in any form or by any means, electronic or mechanical, without prior permission in writing from the publisher. 19 18 17 16 15 1 2 3 4 5 ISBN: 978-1-59233-652-4 Digital edition published in 2015 eISBN: 978-1-62788-300-9 Library of Congress Cataloging-in-Publication Data available Book and cover design by Rita Sowins/Sowins Design To my daughter, lovingly referred to as Babycakes. Photography by Kelly Pfeiffer You inspire me daily to be my healthiest and Printed and bound in China happiest self and to follow my passions. I love you The information in this book is for educational purposes only. and can’t wait to celebrate who you become. It is not intended to replace the advice of a physician or medical practitioner. Please see your health care provider before begin- ning any new health program. 4411668899 -- SSuuppeerrffooooddss aatt EEvveerryy MMeeaall__iinntt..iinndddd 44 Text JJJJoooobbbb:::: 44441111666688889999 TTTTiiiittttlllleeee:::: FFFFWWWW ---- SSSSuuuuppppeeeerrrrffffooooooooddddssss 19aaaa0/tttt1 /EEEE90vvvv//11eeee44rrrr yyyy 11MMMM22eeee::21aaaa38llll pPmM 4411668899 -- SSuuppeerrffooooddss aatt EEvveerryy MMeeaall__iinntt..iinndddd 55 Text JJoobb:: 4411668899 TTiittllee:: FFWW -- SSuuppeerrffooooddss 1aa80tt //EE296vv/1/ee14rr4 yy 1MM 32:ee:12aa13ll PpmM 000999---AAACCC777111111999666 PPPPaaaaggggeeee:::: 4444 PPaaggee:: 55 © 2015 Fair Winds Press First published in the USA in 2015 by Fair Winds Press, a member of Quarto Publishing Group USA Inc. 100 Cummings Center Suite 406-L Beverly, MA 01915-6101 www.fairwindspress.com All rights reserved. No part of this book may be reproduced or utilized, in any form or by any means, electronic or mechanical, without prior permission in writing from the publisher. 19 18 17 16 15 1 2 3 4 5 ISBN: 978-1-59233-652-4 Digital edition published in 2015 eISBN: 978-1-62788-300-9 Library of Congress Cataloging-in-Publication Data available Book and cover design by Rita Sowins/Sowins Design To my daughter, lovingly referred to as Babycakes. Photography by Kelly Pfeiffer You inspire me daily to be my healthiest and Printed and bound in China happiest self and to follow my passions. I love you The information in this book is for educational purposes only. and can’t wait to celebrate who you become. It is not intended to replace the advice of a physician or medical practitioner. Please see your health care provider before begin- ning any new health program. 4411668899 -- SSuuppeerrffooooddss aatt EEvveerryy MMeeaall__iinntt..iinndddd 44 Text JJJJoooobbbb:::: 44441111666688889999 TTTTiiiittttlllleeee:::: FFFFWWWW ---- SSSSuuuuppppeeeerrrrffffooooooooddddssss 19aaaa0/tttt1 /EEEE90vvvv//11eeee44rrrr yyyy 11MMMM22eeee::21aaaa38llll pPmM 4411668899 -- SSuuppeerrffooooddss aatt EEvveerryy MMeeaall__iinntt..iinndddd 55 Text JJoobb:: 4411668899 TTiittllee:: FFWW -- SSuuppeerrffooooddss 1aa80tt //EE296vv/1/ee14rr4 yy 1MM 32:ee:12aa13ll PpmM 000999---AAACCC777111111999666 PPPPaaaaggggeeee:::: 4444 PPaaggee:: 55 Contents Chapter 1 superfoods & the nourished Family ... 9 Chapter 2 Breakfast & Brunch ... 17 Chapter 3 appetizers ... 41 Chapter 4 soups & salads ... 65 Chapter 5 sandwiches & Quesadillas ... 93 Chapter 6 Main Dishes ... 115 Chapter 7 Desserts ... 137 acknowledgments ... 168 about the author ... 169 index ... 170 4411668899 -- SSuuppeerrffooooddss aatt EEvveerryy MMeeaall__iinntt..iinndddd 66 Text JJJJoooobbbb:::: 44441111666688889999 TTTTiiiittttlllleeee:::: FFFFWWWW ---- SSSSuuuuppppeeeerrrrffffooooooooddddssss 1aaaa80tttt //EEEE296vvvv/1/eeee14rrrr4 yyyy 1MMMM 32:eeee:12aaaa13llll PpmM 4411668899 -- SSuuppeerrffooooddss aatt EEvveerryy MMeeaall__iinntt..iinndddd 77 Text JJoobb:: 4411668899 TTiittllee:: FFWW -- SSuuppeerrffooooddss 1aa80tt //EE296vv/1/ee14rr4 yy 1MM 32:ee:12aa13ll PpmM 0099--AACC7711119966 PPPPaaaaggggeeee:::: 6666 09-AC71196 PPaaggee:: 77 Contents Chapter 1 superfoods & the nourished Family ... 9 Chapter 2 Breakfast & Brunch ... 17 Chapter 3 appetizers ... 41 Chapter 4 soups & salads ... 65 Chapter 5 sandwiches & Quesadillas ... 93 Chapter 6 Main Dishes ... 115 Chapter 7 Desserts ... 137 acknowledgments ... 168 about the author ... 169 index ... 170 4411668899 -- SSuuppeerrffooooddss aatt EEvveerryy MMeeaall__iinntt..iinndddd 66 Text JJJJoooobbbb:::: 44441111666688889999 TTTTiiiittttlllleeee:::: FFFFWWWW ---- SSSSuuuuppppeeeerrrrffffooooooooddddssss 1aaaa80tttt //EEEE296vvvv/1/eeee14rrrr4 yyyy 1MMMM 32:eeee:12aaaa13llll PpmM 4411668899 -- SSuuppeerrffooooddss aatt EEvveerryy MMeeaall__iinntt..iinndddd 77 Text JJoobb:: 4411668899 TTiittllee:: FFWW -- SSuuppeerrffooooddss 1aa80tt //EE296vv/1/ee14rr4 yy 1MM 32:ee:12aa13ll PpmM 0099--AACC7711119966 PPPPaaaaggggeeee:::: 6666 09-AC71196 PPaaggee:: 77 Chapter 1 superfoods & the nourished family nour·ish : to provide (someone or something) with food and other things that are needed to live, be healthy, etc. : to cause (something) to develop or grow stronger. —MerriaM-Webster’s Dictionary As a mother and wife, I have three or four opportunities (i.e., meals) per day to nourish my family: to fuel their bodies to be healthy and strong and to help them be their best selves. What an awesome responsibility! Like most caregivers, I choose the food at the grocery store, I do the cooking, and I place the food on the table—usually trying to strike a balance between healthy and easy! 4411668899 -- SSuuppeerrffooooddss aatt EEvveerryy MMeeaall__iinntt..iinndddd 88 Text JJJJoooobbbb:::: 44441111666688889999 TTTTiiiittttlllleeee:::: FFFFWWWW ---- SSSSuuuuppppeeeerrrrffffooooooooddddssss 1aaaa80tttt //EEEE296vvvv/1/eeee14rrrr4 yyyy 1MMMM 32:eeee:12aaaa13llll PpmM 4411668899 -- SSuuppeerrffooooddss aatt EEvveerryy MMeeaall__iinntt..iinndddd 99 Text JJoobb:: 4411668899 TTiittllee:: FFWW -- SSuuppeerrffooooddss 19aa0/tt1 /EE90vv//11ee44rr yy 11MM22ee::21aa39ll pPmM 000999---AAACCC777111111999666 PPPPaaaaggggeeee:::: 8888 0099--AACC7711119966 PPaaggee:: 99
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