Healthier Traditions Cookbooks


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Healthier Traditions: Quick & Easy

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Healthier Traditions: Quick & Easy features 19 healthy dietitian-crafted recipes that can be assembled easily, with common pantry ingredients, in 20 minutes or less. The cookbook also offers easy ingredient switches for popular dishes such as burritos and Tuscan chicken pasta that increase the nutritional value without sacrificing flavor. Additionally, many of these meals have vegetarian substitutions and are high in protein, fiber, and healthy fats—perfect for keeping individuals and families satisfied regardless of their dietary preferences.

Healthier Traditions: Quick and Easy includes nutritional facts, evidence-based details about each meal, and helpful tips to aid readers in learning that making healthier meals is an achievable lifestyle change.

This cookbook is the fifth edition in the TCHS “Healthier Traditions Cookbook” series, which includes Italian, Soul Food, American Classics, and Traditional Mexican. All of these cookbooks are free and available for download.

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Healthier Traditions: Italian 

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Healthier Traditions: Italian is the fourth edition of the Healthier Traditions Cookbook series from Transamerica Center for Health Studies (TCHS). The 18 Italian classics featured in this edition were crafted and reviewed by registered dietitians, with the expectation that making simple substitutions to traditional recipes can improve diet and increase overall well-being. 

The cookbook includes interesting historical facts on the origins of some classic Italian dishes, while informing people how ingredient substitutions can be incorporated  into their diet in other ways. Knowing that healthier, equivalent options exist can help make sticking to health-conscious routines less daunting.

Traditional recipes like Lasagne and Bolognese have substitutions making the dish just as hearty and flavorful but higher in nutrients. Alternative takes on desserts like Tiramisu have less saturated fat and more fiber. Home cooks can follow along to make their favorite Italian dishes with cooking videos for selected recipes below and on the TCHS YouTube Channel. 

For TCHS, everyday health and wellness starts with small changes that empower consumers to achieve positive outcomes in their personal health and wellness. Please enjoy and email us here if you would like a FREE hard copy, or if you try any recipe at home and have feedback. We would like to hear from you.

Let's get cooking!

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Healthier Traditions: Soul Food

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Healthier Traditions: Soul Food is a healthy twist on traditional Soul Food dishes featuring 17 classic recipes. This is the third cookbook from Transamerica Center for Health Studies (TCHS), along with American Classic and Mexican dishes, and is free for all to download. TCHS collaborated with the Association of Black Women Physicians (ABWP) and registered dieticians to make simple ingredient substitutions to classic Southern dishes that increase the nutritional value while keeping the great flavor of some Southern favorites.

Some of the dishes in this cookbook include Red Beans and Rice, Gumbo, Pan-fried Catfish, Smothered Pork Chops, and, leaving room for dessert, classics like Peach Cobbler. Each recipe includes a breakdown of the calories, fat, cholesterol, sodium, carbohydrate, fiber, and protein content of the dish. In addition, you can watch the how-to videos (below) that highlight the preparation of some of the dishes. 

TCHS remains committed to empowering consumers to achieve the best outcomes in their personal health and wellness and our partner, the Association of Black Women Physicians, is a network of Black women physicians equally committed to the improvement of public health and welfare.

Please enjoy and email us here if you would like a hard copy, or if you try any recipe at home and have feedback. We would like to hear from you.

Let’s get cooking!


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Healthier Traditions : American Classic

 
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Healthier Traditions: American Classic is a healthy twist on traditional American dishes features 17 American classic recipes and is free to download here. TCHS collaborated with LA-based Registered Dietitian and Nutritionist Suzanne Hollander of Suzy Foods, to make simple substitutions to classic American dishes that increase the nutritional value for fresh and enjoyable family meals.

Some of the dishes in this  cookbook include New England clam chowder, Texas chili, Maryland crab cakes, meatloaf, Philly cheesesteak, and shrimp po-boys. Each recipe includes a breakdown of the calories, fat, cholesterol, sodium, carbohydrates, fiber, and protein content of the dish. In addition, you can watch the how-to videos below that highlight the preparation of five of the dishes.

TCHS remains committed to empowering consumers to achieve the best outcomes in their personal health and wellness.

Please enjoy and email us here if you would like a hard copy, or if you try any recipe at home and have feedback. We would like to hear from you.




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Healthier Traditions: Traditional Mexican

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The Transamerica Center for Health Studies® (TCHS) is focused on empowering consumers and employers so that they can achieve the best value and protection from their health coverage, as well as the best outcomes in their personal health and wellness. TCHS recognized that many people want to eat meals that improve their health, but also want to enjoy their favorite recipes. To that end, TCHS has partnered with Viva La Salud® from Northgate Gonzalez Market to create a bilingual collection of recipes that are healthier twists on traditional Mexican favorites.

Each recipe includes nutritional values so people can be aware of the calorie, fat, cholesterol, sodium, carbohydrate, fiber, and protein content of the foods they are feeding their families. TCHS also partnered with a Registered Dietician to provide helpful tips and facts that teach people more about the reasons behind the ingredients and cooking methods used in the recipes. The recipe book is free and available online and in NorthGate Markets locations. Happy Cooking!