The self-care cookbook : a holistic approach to cooking, eating, and living well

“A gem! In an insightful and meaningful way, Dr. Ardito perfectly combines cooking healthy, easy-to-prepare recipes with eating and wellness. Love it!” —Dr. Kim Rostello, exercise physiologist, Chicago Blackhawks The Self-Care Cookbook, written by health and wellness expert Dr. Frank Ardito, explores the intersection of cooking, eating, health, and wellness by offering 130 recipes designed to help you improve every aspect of your life. Ardito doesn’t believe in bad food, restrictions, or denial. True wellness—complete wellness—addresses both ends of the spectrum: fresh, light dishes that strengthen our bodies and wonderful indulgences that feed our souls. The first of its kind, The Self-Care Cookbook is divided into ten chapters, each of which focuses on one dimension of personal wellness: physical, spiritual, emotional, environmental, intellectual, nutritional, protectoral, social, occupational, and financial. Each chapter includes thirteen recipes—from starters to mains to desserts—that support well-being through carefully selected ingredients and cooking methods. For example, the intellectual wellness chapter includes foods that improve cognition and kitchen techniques that challenge the brain. This book encourages you to prepare these recipes by yourself, for yourself, as a way to create a true sense of wholeness and satisfaction. A balanced life includes both celebratory and health-supportive foods, and this book helps you decide which you most want or need at any given moment. “Dr. Ardito’s book reminds us that cooking and nutrition is a fun and important part of total health, and it provides an easy to follow road map to help us feed and maintain all aspects wellness.” —Mike Gattone, MS, CSCS, senior international coach, USA Weightlifting Introduction CHAPTER 1: Physical Wellness Snacks, Soups, and Salads French Carrot Salad Classic Hummus Chilled Cucumber Soup Mains Salmon Steaks with Asian Marinade Roast Pork Loin with Pomegranate Salsa Poached Chicken with Broccoli Pesto Marinated Flank Steak with Kale Salsa Verde High-Protein Shake Chickpea and Pumpkin Stew Sides Quinoa Pilaf with Walnuts Cauliflower Mash Roasted Sweet Potatoes, Parsnips, and Pears Dessert No-Bake Crustless Cheesecake with Balsamic Berries CHAPTER 2: Spiritual Wellness Snacks, Soups, and Salads Tortellini Skewers with Brown Butter–Tomato Dip Salad-Bar Soup Asian Chicken Salad Mains Roasted Lemon Shrimp with Pan-Fried Grit Cakes Parmesan Chicken Breasts Braised Brisket Slow-Roasted Pork Shoulder Classic Holiday Turkey Ravioli–Eggplant Lasagna Sides Confetti Rice Salad Caramelized Brussels Sprouts Wild Rice with Pistachios, Cherries, and Mint Dessert Peanut Butter Cup Brownies CHAPTER 3: Emotional Wellness Snacks, Soups, and Salads Edamame Dip Butternut Squash and Pumpkin Soup Classic Wedge Salad Mains Lobster Tails with Herb–Butter Sauce Classic Roast Chicken Pork Schnitzel Grilled-Cheese Cheeseburgers Rack of Lamb with Mint–Pistachio Pesto Stewed White Beans with Tomatoes and Sage Sides Smoky Mac and Cheese Ginger-Glazed Carrots Twice-Baked Potatoes Dessert Salted-Caramel Banana Pudding CHAPTER 4: Environmental Wellness Snacks, Soups, and Salads White Bean Dip White Bean Chowder Roasted Tomato Soup Pasta with Homemade Tomato Sauce Greek Salad Greek Pasta Salad Mains Poached Salmon Salmon Rillettes Asian Caramel Chicken Thighs Asian Chicken Wraps Skirt Steaks with Shallot Chimichurri Second-Day Fajitas Pork Chops Oreganata Mexican Pork Stew Ponzu Tofu Steaks Fried Cauliflower Rice Polenta with Vegetables and Cheese Vegetarian Polenta Cakes Sides Mediterranean Vegetable Stew Eggs in Purgatory Artichoke Pasta Artichoke–Pasta Frittata Saffron Risotto Arancini Dessert Poached Stone Fruit Fruit Crisp CHAPTER 5: Intellectual Wellness Snacks and Soups Steamed Artichokes Chicken Consommé Ricotta-Stuffed Avocados Mains White Bean Tuna Salad Chicken Thigh Mole Steaks with Red Wine Marinade Eggs Poached in Red Wine Rib Chops with Pomegranate Marinade Swiss Chard and Chickpeas Sides Roasted Wild Mushrooms with Braised Pistachios Lentil Salad Kasha Pilaf Dessert Lemon–Blueberry Pavlova with Dark Chocolate CHAPTER 6: Nutritional Wellness Snacks, Soups, and Salads Chilled Pea Soup Bresaola-Wrapped Asparagus Spears Healthy Crunch Salad Mains Halibut with Lemon–Caper Salsa Baked Chicken with Homemade Barbecue Sauce Adobo Flank Steak Pork Tenderloin with Caramelized Fennel Turkey Cutlets with Mushrooms Chickpea Tagine with Sweet Potato Sides Whole-Wheat Orecchiette with Beans and Turkey Sausage Farro Salad with Pear, Blueberries, and Feta Sautéed Mixed Greens Dessert Baked Apples CHAPTER 7: Protectoral Wellness Snacks, Soups, and Salads Stuffed Mushrooms Spicy Chicken–Garlic Soup Spinach Salad with Roasted Mushrooms Mains Chicken in Vinegar Peppercorn-Crusted Filet Oysters with Pomegranate Mignonette Sweet and Sour Cabbage Rolls Immunity Smoothie Savory Vegetable Crumble with Oats Sides Carrots with Walnuts and Cinnamon Herbed Barley with Lemon Ginger Sweet Potatoes Dessert Skyr with Almonds and Honey-Brûléed Grapefruit and Watermelon CHAPTER 8: Social Wellness Snacks, Soups, and Salads Shallot Frittatas Celery-Root Velouté with Crispy Sunchokes Celery, Green Apple, and Parmesan Salad Mains Sautéed Skate with Parsley Purée Slow-Roasted Prime Rib Braised Chicken Thighs with Shallots, Mushrooms, and Tomatoes Glazed Ham Butterflied Leg of Lamb Tomato Pudding Sides Truffled Pappardelle Braised Broccolini Israeli Couscous with Roasted Butternut Squash Dessert Chocolate–Hazelnut Cheesecake CHAPTER 9: Occupational Wellness Snacks, Soups, and Salads Homemade Microwave Seasoned Popcorn Spiced Almonds Gazpacho Mason Jar Salad Mains Desktop Niçoise with Anchovy Vinaigrette Roast Chicken Legs Satay Root Vegetables Roast-Beef Sandwich with Horseradish Cream and Pickled Onions BLT Baguette Sides Spinach Pasta Salad Crudités with Buttermilk Dressing Pizza Strudel Dessert Apple Cake with Chocolate Chips CHAPTER 10: Financial Wellness Snacks, Soups, and Salads Fromage Fort Bottom-of-the-Jar Vinaigrettes Freezer and Pantry Slow-Cooker Stew Mains Mediterranean Tuna Rice Chicken Thighs with Chorizo Classic Pot Roast Rolled Turkey Breast Tangerine Pulled Pork Cumin Black Beans and Brown Rice Sides Pasta with Last-Minute Marinara Roasted Cabbage Multi-Shape Pasta Salad with Peas and Feta Dessert Dark Chocolate Pantry Cake Index About the Author The Self-Care Cookbook , written by health and wellness expert Dr. Frank Ardito, explores the intersection of cooking, eating, health, and wellness by offering 130 recipes designed to help you improve every aspect of your life. Unlike most diet and health cookbooks, The Self-Care Cookbook acknowledges that eating well means sometimes eating ?bad.? Ardito doesn't believe in bad food, restrictions, or denial. True wellness--complete wellness--addresses both ends of the spectrum: fresh, light dishes that strengthen our bodies and wonderful indulgences that feed our souls. The first of its kind, The Self-Care Cookbook is divided into 10 chapters, each of which focuses on one dimension of personal wellness: physical, spiritual, emotional, environmental, intellectual, nutritional, protectoral, social, occupational, and financial. Each chapter includes 13 recipes--from starters to mains to desserts--that support well-being through carefully selected ingredients and cooking methods. For example, the intellectual wellness chapter includes foods that improve cognition and kitchen techniques that challenge the brain. This book encourages you to prepare these recipes by yourself, for yourself, as a way to create a true sense of wholeness and satisfaction. A balanced life includes both celebratory and health-supportive foods, and this book helps you decide which you most want or need at any given moment. The Self-Care Cookbook, written by health and wellness expert Dr. Francis Ardito, explores the intersection of cooking, eating, health, and wellness by offering 130 recipes designed to help you improve every aspect of your life. Unlike most diet and health cookbooks, The Self-Care Cookbook acknowledges that eating well means sometimes eating bad. Ardito doesn t believe in bad food, restrictions, or denial. True wellness complete wellness addresses both ends of the spectrum: fresh, light dishes that strengthen our bodies and wonderful indulgences that feed our souls. The first of its kind, The Self-Care Cookbook is divided into 10 chapters, each of which focuses on one dimension of personal wellness: physical, spiritual, emotional, environmental, intellectual, nutritional, protectoral, social, occupational, and financial. Each chapter includes 13 recipes from starters to mains to desserts that support well-being through carefully selected ingredients and cooking methods. For example, the intellectual wellness chapter includes foods that improve cognition and kitchen techniques that challenge the brain. This book encourages you to prepare these recipes by yourself, for yourself, as a way to create a true sense of wholeness and satisfaction. A balanced life includes both celebratory and health-supportive foods, and this book helps you decide which you most want or need at any given moment.