Healthy-Licious Eating

By Jini Aroon

What Jinis Clients Have To Say ...

I have know Jini through her nutritional cooking classes for over 10 years. I have been on a journey for better health for myself and my family. Jini has a wealth of experience with nutrition and health, and has been of great help to me and my family. She has also contributed much to the community, starting a community kitchen in Ladner.
-Katie, Ladner

Jinis Healthy-licious cooking course has changed the way I eat. Because I have a busy full time career, preparing quick but nutritious meals is a major challenge. Jini has lots of healthy tips to help make food prep quick and easy. She includes many ingredients that can be conveniently stored for later use. I am inspired by her creativity and fee energized by the many new fruit and veggies added to my diet. Best of all her recipes burst with colour and flavour satisfying the palettes of picky eaters in my family.
-Adrianne

After trying so many different wright loss plans, which are only temporary fixes Jini showed me how to cook delicious and healthy meals. No I can prepare most of my emails on the weekend, have readymade lunches in minutes, to take with me to work, plus great tasting snacks are waiting for me at the end of my day, when I get home after work. I cant thank her enough.
-Elizabeth Wagner

• Language: English
• Publisher: Xlibris US
• Release date: Apr 29, 2016
• ISBN: 9781514456736

Book preview

Healthy-licious Eating

by

Jini Aroon

Food is thy greatest medicine...

– Hippocrates

Listen to your body; eat with conscious appreciation and compassion towards all forms of life, and gratitude to Mother Nature, our greatest healer and provider.

When it comes to food, we are all creatures of habit.

Changing our food habits for the better is one of the hardest things in life!

Food is our lifeline to good health. –Jini Aroon

Copyright © 2016 by Jini Aroon. 731012

ISBN:   EBook   978-1-5144-5673-6

All rights reserved. No part of this book may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or by any information storage and retrieval system, without permission in writing from the copyright owner.

Rev. date: 04/28/2016

Xlibris

1-888-795-4274

www.Xlibris.com

Self-published by Jini’s Ethnic Gourmet

2nd Edition, February 2016

Contact

Email: [e-mail]

Web: www.jinisgourmet.com

Disclaimer: The information contained in this book is not intended to be medical advice. The author, contributors, and/or distributors will not assume responsibility for any adverse consequences resulted from adopting the lifestyle described herein.

Table of Contents

Foreword

Testimonials

My Story

About This Book

Why prepare healthy meals at home?

Getting Started:

Attitude

Making better choices

Meal-planning

Train your palate to eat smarter

Explore new foods and keep an open mind!

Setting up your kitchen for success!

Smart Shopping

Fresh Starts: Delicious Drinks

AM Liquid Sunshine

Strawberry-Coconut-Banana Smoothie

Berry-Banana Blast

Hawaiian Dream

Red Velvet Smoothie

Green Smoothie

Melon Ginger Cooler

Almond Strawberry Smoothie

Carrot-Apple Breakfast Drink

Lyn’s Breakfast Smoothie

Fresh Starts: Quick Breakfasts

Jini’s Morning Glory Porridge

Jini’s Muesli in-a-jar

JB’s On-the-fly Power Oatmeal

Easy Eggs Benedict

Creamy Millet Porridge with Strawberries

Amaranth Porridge

Cashew-Berry French Toast 

Buckwheat Banana Pancakes with Strawberries

Quick Oatmeal Blueberry Crepes

Quick Chickpea Pancakes

Light Bites: Snacks & Small Meals

Mint & Kale Chutney

Cauliflower & Sprouted Lentil Spread

Crispy Kale Chips

Smokey White Bean Dip

Three-Layer Bean Dip

Hummus

Guacamole

Sunflower Pâté

Sunflower and Pumpkin Seed Pâté

Salad Rolls 

Sesame Yam Wedges

Quick Peanut Sauce 

Nori rolls

Nori Bites

Lentil Salsa

Savoury Chickpea Pancakes 

Savoury Cilantro sauce 

Salads

Quinoa Tabbouleh

Tabbouleh Dressing

Thai Noodle Salad

Marinated Cabbage Salad (Kim Chi)

Kale Salad with Roasted Squash

Pasta Primavera – Raw version!

Quick Tomato Sauce:

Gado Gado

Vegan Egg Salad

Thai Cucumber Salad

Black Bean & Mango Salad

Black Bean & Corn salad

Thai Kale and Mango Salad  

Tomato & Spinach Salad with Feta

Soups

Instant Tomato-Basil Soup

Tortilla Soup

Lemon Lentil Soup

Creamy Avocado Soup

Gazpacho Soup

Dilled Carrot Soup

Carrot-Ginger Soup

Winter Chickpea Chowder

Thai Red Curry Soup 

Mains

Pasta Primavera

Buddha Bowl with Broccoli,Kale & Edamame

Mexican Wraps

Veggie Wraps

Thai Tofu Red Curry with Brown Rice

Soy Cutlets

Rice Pilaf with Green Peas and Almonds

Tofu Skewers

Caprese Quinoa Bake

Black Bean Burgers

Mushroom-Bean Burgers

Vegan Frittata

Quinoa Pilaf 

Sides

Spicy Kale in Coconut Sauce

Spicy Chinese Mushrooms

Zippy Zucchini Pancakes

Hot Cabbage Salad

Pita Bread

Sri Lankan Coconut Rotis

Marinated Grilled Vegetables

Roasted New Potatoes with Mint & Garden Greens

Sautéed Beans with Garlic

Sautéed Greens with Red Onion

Stir-fried Vegetables 

Sweet Treats

Vegan Strawberry-Chia ‘Jell-O’ Pudding

Blueberry Kheer (Indian Rice Pudding)

Quick Mango Ice Cream

Rose’s Banana Lemon Pie

Coconut Lemon Icing 

Make-ahead Recipes

Arabella’s Flax Crackers

Chocolate Cacao Cupcakes 

Gluten-free & Dairy-free Lasagne

Flax- Crackers

No-Cook Nut & Seed Bars

Oatmeal Apple Crunch Cookies

No-Bake Carrot & Orange Cake

Frosting

Apple Berry Crumble

No-Bake Oat Squares

No-Bake Orange Chocolate Cheese Cake

Pear Frangipane Tart

Cashew Cream

Chocolate Bliss Balls

Strawberry-Cashew Popsicles

Cinnamon Rolls

Dark Chocolate Sauce

Leslie’s Rice Crispies & Oat Bars

Glossary

The Role of Spices in Cooking

Weekly Menu Plan

Acknowledgements

I

dedicate this book to my husband and family for being my constant ‘guinea pigs’, my dear friends and supporters, health-seekers, foodies, cooking enthusiasts who have come to my classes, and to all those who have willingly or grudgingly tasted my new ‘concoctions’ with an open mind and given me their honest opinions!

A portion of all book sales from this book will be used to support the

Ladner Community Kitchen in Delta, BC.

The Kitchen, which was started by Jini in 2009 and is in its 7th year of operation, is fully supported by a group of dedicated volunteers and the generosity of the local community.

This project won a Delta Police Award in 2010!

Foreword

What a great help for those of us who think we are too busy to be healthy eaters every day! Jini Aroon’s easy and quick recipes will help busy cooks discover new family favourites. This is a great aid for those who are trying to incorporate more vegetarian dishes into their diet, but aren’t really sure how to create meat free dishes that everyone will enjoy. Jini’s collection of recipes explores creative ways to use the best of ingredients to prepare nutritious vegetarian meals seven days a week. I especially like how she includes ingredients like quinoa, nuts, and lentils. This is truly a family friendly cookbook with lots of great ideas for healthy and delicious snacks, and make-ahead meals. A practical and delicious collection for all food lovers.

-Patricia Flemming, Director – Earthwise Society of BC, Canada.

Testimonials

"What an interesting, practical book! Apart from the excellent information on life-giving benefits of healthy food preparation, this is just the resource one needs to be able to prepare easy, tasty and extremely nourishing meals. I saw how Jini incorporates the best of international cuisine in her first book which she used as fund-raising to help Tsunami victims re-build their homes. Her openness to the world’s wisdom, thought, and experiences enables her to distill from life what she can use for the betterment of fellow humans—the way she used her culinary skills to help set up a Community Kitchen which is still up and running for 5 years straight never missing serving food even a single day! Delta police honoured her for this service to the homeless and people in need.

Jini is such a creative, fun, efficient and effective cook with a practical approach to making food tasty and nutritious. As an instructor, it is her passion to teach people—how to eat healthily by showing them simple, easy and practical ways to do it without spending hours in the kitchen.

Taking her classes is such fun, informative and nourishing gastronomical experience! Being a guest at her events is extremely satisfying. But more than that, getting inspired by what she does with food preparation is a great blessing — to see the care, the fun, the strategies she uses to pull off with skill and grace the things that hit us where it counts most: our tummy and our hearts."

-Arabella Benson, International Speaker, Trainer, Life and Speech Coach

"Just as this book suggests, Healthy-licious not only offers healthy recipes, but nutritious and delicious ones too! With an emphasis on wholesome, fresh foods, author Jini provides a great selection of recipes for each meal of the day that will leave your tummy satisfied and your taste buds tantalized.

Whether you are health-conscious or just looking for good tasting natural food, this book is a valuable addition to your kitchen collection. Healthy-licious can give you new or renewed inspiration to cook quick and easy, wholesome meals without spending hours in the kitchen. No matter whether you want to cut down on total sugars, increase your protein intake, or simply get new ideas and try new recipes, there is something here for everyone. The book is informative and practical, highlighting nutritional benefits of many foods and ingredients.

Jini has a flair for making healthy, yet flavorful and colorful meals. She shares her knowledge and passion for good food by inspiring people who live busy lives to prepare their own wholesome food. Not only are the recipes easy to make, but they are presented in a simple no-nonsense format