If you find cooking challenging, the best way to take the mystery out of it is to figure out how it’s done. You can learn to make meals that taste good and are good for you. You’ll also learn to make meals that taste great and are not so good for you, but that’s fine, too. And you don’t have to go to the Four Seasons to learn. They have cooking classes at your local Y or community center. If you go online, you can find reasonably priced cooking classes just about anywhere. Or you can learn at absolutely no cost: You’ll be amazed at how many people post YouTube videos in which they walk you step by step through their favorite recipes.
The other thing about cooking is that it’s very therapeutic. I like shopping for the right food. I like coming home with the raw ingredients and creating a meal. And now that I cook, my friends are always calling or texting: “You cooking tonight?”
My little sister Kylie texts me four times a week! “Do you want to cook for me tonight?” Yes, Kylie, I live to cook for you! But seriously, I love having her over. One day my mother told me, “You need to cook dinner for your little sisters once in a while, and I’m not talking about boiling pasta.” I realized she was right. I started inviting Kylie and Kendall over and it has become a regular thing. Sometimes they even show up early to help me make meals and to figure out how to do it in their own homes. I love having people in my kitchen. And if you don’t have a lot of family nearby, invite friends. Trust me, if you tell your friends you’re cooking, they’ll come right over. Even if the food isn’t a resounding success, they will appreciate the company. I always find that the best times are around meals, especially the ones I prepare myself. This is a great thing to do with friends. Let’s have a cooking party! Or “Hey, come over, spend time with me, and we’ll make this special dish.” It’s super fun and active, and there’s real joy and beauty in cooking.
Lately I’ve been getting lots of calls from Kylie. “Okay, that turkey burger, how does it work?” Well, I explain, you go to the butcher and get healthy turkey and they grind it for you. “What about that yummy tomato sauce? Where do you buy that?” You don’t, I tell her. You buy organic tomatoes and fresh garlic and you make it yourself.
Cooking is really magical, and I was surprised to learn that most of the women I know are pretty clueless about cooking. Everyone gets takeout, which is fine from time to time, but it’s also a little sad. What happened to cooking for your family? I don’t mean to sound dramatic or old-fashioned, but basic cooking isn’t really that complicated, and I wish people put more time and energy into feeding their families. My sister Kourtney is the only one in my family who does that. For her, it’s all about nurturing, all about family. And now that I am health-conscious, I totally get it.
If there’s one final thing I want to say about food, it’s this: Don’t diet. When you diet, you are basically setting yourself up for failure. I mean, the word die is in there! You’re not allowing yourself to enjoy the food you love, and it will only make you want it that much more. Make smart lifestyle changes, one baby step at a time.
Trust me: If you are mindful about your eating and you make healthy choices, the weight will disappear.
Once you get into the habit, it is easy to make healthy food choices. Of course, there are certain things I don’t like. Green drinks, for example. They do absolutely nothing for me, beginning with the way they look. But that’s just one woman’s opinion, and I hear some of those concoctions are unbelievably good for you, so don’t let me stop you.
Many people start their days with a health drink, green or otherwise, which is absolutely fine, but I prefer steel-cut oatmeal with flaxseed powder. I like it hot, with either water or almond milk, depending on my mood, though I know a lot of people think it’s boring. I’ll also have egg whites from time to time, another healthy choice, but seldom more than once or twice a week. There are endless and delicious ideas for nourishing, healthful food.
My Day on a Plate
5:00 a.m.
I’m up bright and early and have a huge glass of water and a black coffee.
6:00 a.m.
I’m off to the gym, ready to sweat.
8:00 a.m.
Breakfast is another big glass of water, my Ideal Oatmeal, and a protein shake.
11:00 a.m.
I snack on an apple with peanut butter or fruit and nuts.
1:00 p.m.
Lunch is Chinese Chicken Salad.
3:00 p.m.
Snack time! Homemade Hummus, chopped veggies, edamame, and another big glass of water (this time infused with fruit).
7:00 p.m.
Time for dinner. I usually keep it pretty clean, and my favorite go-to is Steamed Veggies and Fish served with my Magic Mash-Up, and a glass of water of course!
9:00 p.m.
I end my day with a bowl of fruit with plain Greek yogurt.
Cooking with Khloé
Breakfast with Khloé
Ideal Oatmeal
Serves 4
I love my oatmeal steaming hot. I always add a few tablespoons of flaxseed powder for an extra blast of nutrition in the morning. For a little variety I’ll sometimes add fresh fruit—blueberries, strawberries, or raspberries—or chopped almonds and one or two of my favorite spices, like cinnamon, nutmeg, or cardamom.
3 cups water or almond milk
1/4 teaspoon salt
1 cup steel-cut oats (I recommend Bob’s Red Mill Steel Cut Oats)
2 tablespoons flaxseed powder
1. Bring water and salt to a boil. Then add steel-cut oats.
2. Reduce heat to a simmer. Cover and cook 10 to 20 minutes (depending on what consistency you like your oatmeal to be). Stir occasionally.
3. Remove from heat and let stand covered for a couple of minutes.
4. Mix in flaxseed powder.
Quick and Easy Salads
Koko’s Kale
Serves 2
I love this hearty salad with a classic balsamic vinaigrette.
1 grilled or roasted chicken breast
1 large bunch kale (about 10 ounces)
1 cup chopped cherry tomatoes
2–3 ounces goat cheese
1/2 avocado, pitted and sliced
1/3 cup dry-roasted almonds
BALSAMIC VINAIGRETTE
3 tablespoons balsamic vinegar
1/2 cup olive oil
1 garlic clove, minced
Pinch sea salt
Freshly ground black pepper
1 tablespoon Dijon mustard (optional)
1. Finely chop or shred the chicken.
2. In a large bowl, combine the chicken, kale, tomatoes, goat cheese, avocado, and almonds.
3. In a small bowl, combine all dressing ingredients and whisk thoroughly.
4. Toss the dressing with the salad or serve the dressing on the side.
Kucumber Krazed
Serves 2
This delicious and refreshing salad is my summer go-to meal. The lemon vinaigrette gives it a tangy zing!
1 grilled or roasted chicken breast
2 cucumbers, sliced
1 cup chopped tomatoes
1/2 cup crumbled feta
1/4 sliced red onion
1/3 cup pitted and chopped black olives
LEMON VINAIGRETTE
1/2 teaspoon finely grated lemon zest
2 tablespoons freshly squeezed lemon juice
1/2 teaspoon Dijon mustard
3 – 4 tablespoons olive oil
1 small garlic clove, minced
Pinch sea salt
Freshly ground black pepper
1. Finely chop or shred the chicken.
2. In a large bowl, combine the chicken with the other salad ingredients.
3. In a small bowl, combine all dressing ingredients and whisk thoroughly.
4. Toss the salad with the lemon vinaigrette and salt and pepper to taste. The dressing may also be served on the side.
Chinese Chicken Salad
Serves 2
The light sesame ginger dressing goes perf
ectly with this Asian-inspired salad.
2 cups shredded romaine lettuce
1 cup shredded cabbage
2 scallions, finely chopped
1 large carrot, shredded or finely chopped
1 handful cilantro, chopped
1/2 avocado, pitted and chopped
2 cups shredded chicken
1/4 cup peanuts, roughly chopped, for serving
LIGHT SESAME GINGER DRESSING
3 tablespoons sesame oil
1 teaspoon soy sauce
3 tablespoons rice vinegar
1 tablespoon honey
1 tablespoon toasted sesame seeds
11/2-inch piece fresh ginger, peeled and minced
1. In a large bowl, combine all the salad ingredients.
2. In a small bowl, combine all dressing ingredients and whisk thoroughly.
3. Toss the salad with the dressing or leave the dressing on the side.
4. Sprinkle with peanuts.
Fruit Fanatic
Serves 2
One of the amazing things about California is that you can get great strawberries during much of the year. The combination of the strawberries and the light tang of the glaze in this simple recipe is awesome. If you want, you can add grilled chicken to this salad, too.
10 ounces baby spinach, rinsed and roughly chopped
1 quart fresh strawberries, cleaned, hulled, and sliced
2 ounces Gorgonzola crumbles
1/4 cup candied walnuts
1/2 cup sliced red grapes
BALSAMIC GLAZE
11/2 cups balsamic vinegar
1 tablespoon brown sugar or honey
1. In a large bowl, combine the salad ingredients.
2. To make the glaze, mix the balsamic vinegar with the brown sugar in a nonreactive saucepan over medium heat. Stir until the sugar has dissolved.
3. Bring to a boil, then reduce the heat to low and simmer until the glaze is reduced by half. It will take about 10 to 15 minutes to thicken and reduce, but be careful not to burn it near the end!
3. Pour the glaze into a jar and let it cool.
4. Drizzle the balsamic glaze over the fruit. Remember, a little goes a long way!
Grilled Goddess
Serves 2
To change things up, substitute grilled shrimp for the chicken.
1 zucchini, cut crosswise into 1/4-inch thick slices
5 asparagus spears
1 bell pepper, cut into strips
1 red onion, cut into 1/4-inch thick rings
1/2 eggplant, thinly sliced into rounds
Sea salt
Freshly ground black pepper
2 cups baby greens
1 grilled chicken breast, sliced
Olive oil
Juice of 1 lemon
1. Lightly grease the grill with some oil and heat to medium-high.
2. Place the zucchini, bell pepper, red onion, and eggplant on the grill and sprinkle on some salt and pepper.
3. Turn the vegetables once. Grill until they are slightly charred and cooked through, about 20 minutes.
4. Combine the grilled vegetables with the baby greens and chicken.
5. Toss with a dash of olive oil, a squeeze of lemon, and salt and pepper to taste
Mixed Greens with Roasted Brussels Sprouts and Lemon Dijon Vinaigrette
Serves 3–4
You can add sliced grilled chicken, salmon, or hard-boiled egg to this salad for an extra protein punch.
4 cups mixed greens
2–3 cups Brussels sprouts, sliced
Extra-virgin olive oil
Sea salt
Freshly ground black pepper
1/4–1/3 cup pine nuts
1 red bell pepper
1 avocado, pitted and peeled
1/4 cup chopped green onions
DRESSING
1/4 cup white wine vinegar
1/8 cup balsamic vinegar
1/4 cup extra-virgin olive oil
1/2 tablespoon Dijon mustard
Juice of 1/2 lemon
Sea salt
Freshly ground black pepper
1. Preheat the oven to 400°F.
2. Rinse the mixed greens and set aside in a large bowl.
3. Cut Brussels sprouts into quarters. Place in a bowl and add 1/8 cup extra-virgin olive oil. Add salt and pepper to taste. Mix and coat the Brussels sprouts thoroughly. Place on a cookie tray or baking dish and spread them out evenly. Roast in the oven for 20 to 25 minutes. If you’d like them well done, leave them in for an extra 10 to 15 minutes. When roasted to desired taste, remove and set aside.
4. On a separate cookie sheet or baking dish, evenly spread out the pine nuts. Toast in the oven for 5 to 10 minutes, depending on your oven. (If your oven is large enough, you can toast the nuts at the same time as you roast the Brussels sprouts.) Keep an eye on the nuts, as they tend to burn quickly. When toasted to desired taste, remove and set aside.
5. Seed and chop the red pepper and slice the avocado to desired size.
6. Add the Brussels sprouts, pine nuts, bell pepper, avocado, and green onions to the mixed greens.
7. In a small bowl, combine all the dressing ingredients and whisk thoroughly. Toss the salad with the dressing or leave the dressing on the side.
Mixed Greens with Goat Cheese and Dried Cranberries with Garlic Vinaigrette
Serves 3–4
Sliced grilled chicken, salmon, or cooked ground turkey can be added for a protein punch.
1/4–1/3 cup pine nuts
1/2 cup cherry tomatoes
1/3 cup Kalamata olives
1 red bell pepper
1 cucumber
1/4 cup goat cheese (optional; may also substitute vegan cheese)
1/4 cup unsweetened dried cranberries
1/4–1/3 cup pine nuts
4 cups mixed greens
GARLIC VINAIGRETTE DRESSING
1/8 cup red wine vinegar
1/8 cup balsamic vinegar
1/4 cup extra-virgin olive oil
1/2 teaspoon fresh crushed garlic
1/2 teaspoon sugar or agave nectar (optional)
1. Preheat oven to 400°F. On a cookie sheet or baking dish, evenly spread pine nuts. Toast in the oven for 5 to 10 minutes, or until nuts reach desired brownness. Keep an eye on them, as they tend to burn quickly. Remove and set aside.
2. Slice cherry tomatoes, olives, red pepper, and cucumber to desired size.
3. In large bowl, combine the tomatoes, olives, red pepper, cucumber, goat cheese (if desired), cranberries, and toasted pine nuts with the mixed greens.
4. In a small bowl, combine all dressing ingredients and whisk thoroughly. You may add a little sugar or agave to cut the dressing if preferred. Toss the salad with the dressing or leave the dressing on the side.
Lentil Salad
Serves 2
This delicious salad is best served chilled.
2 Persian cucumbers
1 Granny Smith apple
1/4 cup fresh cilantro
1/2–1 jalapño (optional)
2 cups cooked lentils
1/4 cup extra-virgin olive oil
Sea salt
Freshly ground black pepper
1. Slice cucumbers and cut each slice into quarters. Core and dice apple. Finely chop cilantro. If you’d like a little extra heat, finely chop jalapño.
2. In a large bowl, combine the lentils with the cucumbers, apple, cilantro, and jalapeño.
3. Add olive oil to salad, salt and pepper to taste, and toss.
Steamed Veggies and Fish
Serves 1
1 head broccoli or cauliflower, cut into florets
1 zucchini, cut into 1/2-inch rounds
Sea salt
Freshly ground black pepper
1 lemon, halved
1 8-ounce skinless whitefish fillet (about 1 inch thick)
2 teaspoons extra-virgin olive oil
2 tablespoons finely chopped fresh herbs (I like basil and parsley)
1. Place a steamer basket in a large saucepan. Add enough water to reach just below the bottom of the steamer. Bring water to a boil.
2. Add the vegetables and steam, covered, until soft, about 7 minutes.
3. Add a pinch of salt, pepper, and a squeeze of lemon to the fish.
4. Place fish on the steamer, cover, and cook until it flakes easily and is the same color throughout, about 7 minutes.
5. Drizzle the fish and vegetables with the oil. Sprinkle with the herbs and serve with a squeeze of lemon.
Who says healthy food can’t be fun? These recipes taste better than the real thing!
Fake It Till You Bake It
Serves 4 – 6
Enjoy French fries with a fraction of the fat and carbs!
3 whole jicamas or turnips
Coconut oil (to spray)
Olive oil
Spices of your choice (salt, pepper, garlic powder, onion powder . . . or get crazy with a dash of paprika!)
1. Preheat the oven to 425°F.
2. Line a baking sheet with aluminum foil and spray with coconut oil.
3. Peel and cut jicama or turnip into fry-like sticks.
4. Place in a large bowl and toss with olive oil to coat. Spice it up!
5. Spread the “fries” on the prepared baking sheet and bake until crispy (about 20 minutes); flip over halfway through.
Magic Mash-Up
Serves 3 – 4
Better than mashed potatoes!
1 large head cauliflower
1 tablespoon olive oil
Sea salt
Freshly ground black pepper
1 garlic clove, chopped
Chopped chives
1. Separate the cauliflower into florets.
2. Bring 1 cup of water to simmer in a pot and add the cauliflower. Cover and turn the heat to medium. Cook the cauliflower until very tender, about 12 to 15 minutes.
Strong Looks Better Naked Page 7
