In today’s fast-paced world, the importance of family meals made with wholesome ingredients cannot be overstated. Establishing healthy eating habits within the family unit is crucial for long-term well-being, and it all begins with the food we choose to bring to our tables. The concept of “Whole Foods Family Meals” is more relevant now than ever, as families seek to nourish themselves with unprocessed, nutrient-rich options. Decades ago, a cookbook emerged as a guiding light for families aiming to embrace this very philosophy: Whole Foods for the Whole Family. Published in 1981 by La Leche League International, this gem of a cookbook, edited by Roberta Bishop Johnson, became an invaluable resource for mothers, including my own. Recently, revisiting this cherished book has brought back a flood of recipe memories and reaffirmed the timeless appeal of simple, whole foods for family nourishment. Let’s rediscover some of these classic recipes and explore how they continue to inspire healthy family meals today.
Zucchini Boats: A Veggie-Packed Family Favorite
Growing up, one dish that consistently delighted our family, especially my younger brother, was Zucchini Boats. These weren’t just any zucchini dish; they were fun, boat-shaped vessels brimming with a medley of vegetables and cheesy goodness. What made them particularly appealing, even to the pickiest eaters, was their subtle pizza-like flavor. The addition of cottage cheese not only boosted the protein content but also contributed to a creamy texture that complemented the tender zucchini. Beyond their kid-friendly appeal, Zucchini Boats are a brilliant way to utilize the abundant zucchini harvest that summer gardens often generously provide.
Zucchini Boats Yield: 12 servings
- 6 small zucchini
- 2 T. oil
- ½ t. each rosemary and basil
- 1 t. oregano
- ½ t. (or less) salt
- 1 T. chopped fresh parsley
- 3 cloves of garlic, minced
- 1 C. chopped onion
- ½ C. chopped green bell pepper
- ½ C. sliced celery
- ¼ to ½ lb. fresh mushrooms, chopped
- 4 to 5 tomatoes, chopped
- 1 C. cottage cheese
- 2 C. shredded cheddar cheese
- 1 C. bread crumbs
Cut zucchini into halves lengthwise; scoop out pulp, leaving sturdy shells intact. Reserve pulp and shells. Heat oil in heavy skillet. Add rosemary, basil, oregano, salt, parsley, garlic, onion, pepper, celery, and mushrooms. Saute´ for two minutes. Add reserved zucchini pulp and tomatoes. Cook until zucchini is tender; remove from heat. Add cottage cheese, stirring until melted. Place zucchini shells in greased baking dish. Spoon 1 ½ T. cheddar cheese in each shell; top with vegetable mixture. Sprinkle with bread crumbs and remaining cheddar cheese. Bake at 350 degrees for 45 minutes. These are invariably popular with children, perhaps because of their shape and pizza-like flavor!
Overhead view of baked zucchini boats filled with vegetables and cheese, garnished with herbs.
Marinated Tofu: A Versatile Protein for Quick Whole Food Meals
Tofu was a staple in our household, largely influenced by my mother’s upbringing in Southeast Asia. To this day, tofu remains my go-to vegetable protein source, prized for its incredible ability to absorb flavors. This Marinated Tofu recipe from Whole Foods for the Whole Family is a testament to tofu’s versatility. While the recipe recommends a four-hour marinating time to allow the flavors to fully permeate the tofu, a quicker method involves placing the marinade and tofu in a plastic bag and shaking vigorously for a minute or two. This expedited process still yields delicious results, perfect for rounding out a nutritious and speedy whole food meal when paired with steamed vegetables and brown rice. Tofu is an excellent source of plant-based protein, and incorporating it into family meals is a fantastic way to diversify protein intake and explore global flavors.
Marinated Tofu Yield: 4 servings
- ¼ C. tamari soy sauce
- ¼ C. water
- ¼ C. sherry
- 1 clove of garlic
- 1 t. ground ginger
- 1 lb. tofu, thinly sliced
- 1 C. sliced mushrooms
Combine first five ingredients in bowl; mix well. Add tofu. Marinate for four hours or longer. Combine with mushrooms in skillet. Simmer until done to taste. Drain tofu, if preferred, and broil until golden brown or brown in hot oil in skillet; reserve marinade to reuse with tofu, meat, or poultry.
Close-up of marinated tofu slices in a pan with mushrooms, being cooked.
GORP: The Original Whole Foods Snack for Active Families
Before embarking on hikes or any outdoor adventures, making GORP (Good Old-Fashioned Raisins and Peanuts) was a cherished family ritual. Even as young children, we were involved in adding ingredients to the bowl, a fun and engaging way to learn about different whole foods. The only rule was to keep our hands out of the GORP bag before it was assembled, a testament to its irresistible appeal! GORP is more than just a snack; it’s a powerhouse of energy and nutrients, perfect for keeping active families fueled. Its beauty lies in its customizability; you can easily adapt the ingredients based on preferences and what’s available. Sometimes, we would omit peanuts or dates and add a touch of sweetness with a few chocolate candies instead of carob chips, demonstrating the flexibility of this classic trail mix. GORP stands as a testament to simple, whole food snacks that are far superior to processed, empty-calorie alternatives.
GORP Yield: 16 servings
- 1 C. dry roasted peanuts
- 1 C. raw sunflower seeds
- 1 C. raisins
- 1 C. chopped dates
- 1 C. unsweetened coconut chips
- 1 C. carob chips
- 1 C. roasted soy nuts
- 1 C. pumpkin seeds
Combine all ingredients in large bowl; mix well. Vary ingredients according to supply and tastes. A great trail snack—a nutritious alternative to “empty calorie” snacks. Keeps well.
A bowl filled with GORP trail mix, showing various nuts, seeds, and dried fruits.
[Milkless], Eggless, Sugarless Carrot Cake: A Healthier Treat for Family Celebrations
Birthday parties in our family often featured a special treat: [Milkless], Eggless, Sugarless Carrot Cake. My mother ingeniously adapted the recipe by substituting margarine to make it dairy-free, catering to dietary needs without compromising on flavor or enjoyment. What’s remarkable is that we never missed the traditional ingredients often found in cakes. In fact, without butter (which can be replaced with coconut oil or applesauce for a vegan version), this carrot cake becomes a wonderfully wholesome dessert option. Sweetened naturally with dates and raisins, and packed with carrots and whole wheat flour, it’s a healthier way to indulge in a celebratory treat, proving that deliciousness and wholesome ingredients can go hand in hand for family-friendly desserts.
[Milkless], Eggless, Sugarless Carrot Cake Yield: 8 servings
- ½ C. grated carrot
- 1 ¼ C. chopped dates
- 1 1/3 C. water
- 1 C. raisins
- ¼ C. butter
- 1 t. each cinnamon, cloves and nutmeg
- 2 C. whole wheat flour
- 1 t. baking powder
- 1 t. baking soda
- ¼ t. salt
- ½ C. chopped walnuts
Combine carrot, dates, water, raisins, butter, and spices in saucepan. Bring gradually to a boil and simmer for five minutes; cool. Mix dry ingredients in large bowl. Add to carrot mixture with walnuts; mix well. Spoon into greased and floured 9-inch ring mold. Bake at 375 degrees for 45 to 50 minutes. Double recipe to bake in bundt pan. May substitute other nuts for walnuts.
Slice of milkless, eggless, sugarless carrot cake on a plate, showing moist texture and nuts.
Rediscovering these recipes from Whole Foods for the Whole Family has been a delightful journey back to my childhood and a powerful reminder of the enduring value of whole foods in family meals. It’s fascinating to realize that some of my own go-to recipes, the ones I make almost instinctively, originate from this very cookbook, ingrained through years of helping my mother in the kitchen. As I now create my own family meal memories with my little girl, I am deeply grateful to have this “magical book” as a continued source of inspiration. Embracing whole foods family meals is not just about nutrition; it’s about creating lasting traditions, fostering healthy habits, and nourishing our loved ones with delicious, wholesome goodness. Just like Whole Foods for the Whole Family has guided generations, may it continue to inspire many more families to gather around tables filled with nourishing, home-cooked meals.
