Rediscovering Whole Foods Family Meals: Timeless Recipes and Cherished Memories

By Kendra Atkins-Boyce, Portland, Oregon

Once upon a time, in kitchens across the land, there was a cookbook that held a special kind of magic. This book wasn’t filled with fantastical spells, but with something even more powerful: the secrets to feeding your family delicious, nourishing meals made entirely from whole foods, free from processed ingredients. Whole Foods for the Whole Family, published by La Leche League International in 1981 and lovingly edited by Roberta Bishop Johnson, became a treasured guide for countless mothers, stretching from Kingston, New York, to Vancouver, Washington, and everywhere in between. Within its pages, mothers shared recipes that had become family favorites, wholesome dishes that brought everyone to the table.

This magical cookbook played a central role in my own childhood. My mother relied on it heavily for meal planning, shaping my early experiences with food. Recently, a wave of nostalgia washed over me, and I found myself wondering about this beloved book from my past. I asked my mother if she still had it. On her last visit to the West Coast, she brought it with her. The cookbook is clearly well-loved; the pages are softened with use, some bearing the marks of past culinary adventures – stains and pages gently stuck together, which, in my opinion, are the hallmarks of a truly great cookbook. Despite its wear, the recipes within remain as relevant and appealing today as they ever were.

Revisiting these recipes is like stepping back in time, bringing with it a flood of warm memories. I’m excited to share a few of these childhood favorites with you now, recipes that perfectly embody the spirit of Whole Foods Family Meals. And, as I continue to explore this culinary treasure trove, I look forward to sharing even more.

Zucchini Boats: A Fun and Veggie-Packed Whole Food Meal

These Zucchini Boats are not just a meal; they’re an adventure on a plate, packed with hidden vegetables that even picky eaters will love. Growing up, they were my younger brother’s absolute favorite. The addition of cottage cheese boosts the protein content, making them a satisfying and nutritious choice for whole foods family meals. Their pizza-like flavor is undeniably kid-friendly, appealing to even the most discerning young palates. And, as an added bonus for gardeners, they are a fantastic way to use up the abundance of zucchini that summer gardens often produce.

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

Instructions:

1. Cut zucchini in half lengthwise and scoop out the pulp, leaving sturdy shells. Reserve both the pulp and the shells.
2. Heat oil in a heavy skillet. Add rosemary, basil, oregano, salt, parsley, garlic, onion, bell pepper, celery, and mushrooms. Sauté for about two minutes.
3. Add the reserved zucchini pulp and chopped tomatoes. Cook until the zucchini is tender. Remove from heat.
4. Stir in the cottage cheese until it melts into the vegetable mixture.
5. Place zucchini shells in a greased baking dish. Spoon 1 ½ T. of cheddar cheese into each shell, then top with the vegetable mixture.
6. Sprinkle bread crumbs and the remaining cheddar cheese over the top.
7. Bake at 350 degrees Fahrenheit (175 degrees Celsius) for 45 minutes, or until golden brown and bubbly.

These Zucchini Boats are consistently a hit with children, likely due to their playful shape and that irresistible pizza-inspired taste! They are a fantastic way to introduce more vegetables into whole foods family meals.

Marinated Tofu: A Versatile Protein for Whole Foods Family Meals

Growing up with a mother raised in Southeast Asia meant tofu was a staple in our kitchen. To this day, tofu remains my go-to vegetable protein source. Its beauty lies in its versatility – it soaks up flavors like a sponge. Marinated Tofu is a testament to this. If I’m organized enough to plan ahead, I let the tofu marinate for the full recommended four hours, allowing the flavors to deeply penetrate. But, for those busy weeknights, a quick marinade works wonders too. I often put the marinade and tofu in a plastic bag, give it a vigorous shake for a minute or two, and it’s ready to go. The marinade creates a wonderful flavor profile, and served with steamed vegetables and brown rice, it becomes a complete and satisfying whole foods family meal.

Marinated Tofu Yield: 4 servings

• ¼ C. tamari soy sauce
• ¼ C. water
• ¼ C. sherry
• 1 clove of garlic, minced
• 1 t. ground ginger
• 1 lb. firm tofu, thinly sliced
• 1 C. sliced mushrooms

Instructions:

1. In a bowl, combine tamari soy sauce, water, sherry, minced garlic, and ground ginger. Mix well to ensure all ingredients are blended.
2. Add the thinly sliced tofu to the marinade. Ensure all pieces are submerged to maximize flavor absorption. Marinate in the refrigerator for at least four hours, or longer for a more intense flavor.
3. After marinating, combine the tofu and sliced mushrooms in a skillet.
4. Simmer until the tofu is heated through and the mushrooms are tender, cooking to your desired preference.
5. If desired, drain the tofu and broil until golden brown for a crispier texture, or brown it in a hot skillet with a little oil.
6. Reserve the marinade to reuse with future tofu dishes, or even with meat or poultry for added flavor.

Marinated Tofu is a fantastic way to incorporate plant-based protein into whole foods family meals, offering a healthy and flavorful alternative to meat.

GORP: The Perfect Whole Food Snack for Active Families

GORP, or Good Old-Fashioned Raisins and Peanuts, was a staple snack in our house, especially before hikes and outdoor adventures. Even when we were very young, my mother would let us help measure and add the ingredients to the bowl, making snack preparation a family activity. The biggest challenge? Keeping our hands out of the GORP bag before it was even ready for our outings! It was that tempting. Sometimes, I adapt the classic recipe by leaving out peanuts and dates, and adding a few chocolate candies instead of carob chips for a sweeter treat. GORP is an excellent, protein-packed snack for after school, weekend activities, or any time your family needs a healthy energy boost. It’s a cornerstone of whole foods family living, providing nourishment on the go.

GORP (Good Old-Fashioned Raisins and Peanuts) 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

Instructions:

1. Combine all ingredients in a large bowl.
2. Mix thoroughly until everything is evenly distributed.
3. Feel free to adjust the ingredients based on your family’s preferences and what you have on hand.

GORP is the ideal trail snack – a nutritious and satisfying alternative to processed, “empty calorie” snacks. It also stores well, making it perfect for preparing ahead of time for whole foods family meals and snacks throughout the week.

[Milkless], Eggless, Sugarless Carrot Cake: A Healthier Treat for Whole Foods Family Celebrations

My mother was a master of substitutions, especially when it came to making healthier versions of our favorite treats. In this recipe for Carrot Cake, she cleverly substituted margarine to make it dairy-free, in addition to being already eggless and sugarless. This cake became a regular feature at our birthday parties, and honestly, we never missed the ingredients that were left out. Without the butter (you can also use coconut oil or applesauce as healthy alternatives to margarine), this recipe is entirely vegan, making it suitable for various dietary needs within whole foods family meals.

[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 (or margarine, coconut oil, or applesauce)
• 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

Instructions:

1. In a saucepan, combine grated carrot, chopped dates, water, raisins, butter (or alternative), and spices.
2. Gradually bring the mixture to a boil, then reduce heat and simmer for five minutes. Allow to cool completely.
3. In a large bowl, mix together whole wheat flour, baking powder, baking soda, and salt.
4. Add the cooled carrot mixture to the dry ingredients along with chopped walnuts. Mix until just combined.
5. Spoon the batter into a greased and floured 9-inch ring mold.
6. Bake at 375 degrees Fahrenheit (190 degrees Celsius) for 45 to 50 minutes, or until a wooden skewer inserted into the center comes out clean.
7. To bake in a bundt pan, double the recipe. You can also substitute other nuts for walnuts as desired.

This Milkless, Eggless, Sugarless Carrot Cake proves that healthy desserts can be just as delicious and satisfying, perfect for ending whole foods family meals on a sweet note.

Funny enough, I’ve realized that many of my go-to recipes, the ones I can whip up without even thinking or needing to look up, are actually from this very cookbook. I must have internalized them over the years of helping my mother in the kitchen, those early cooking experiences subtly shaping my culinary habits. Now, I eagerly anticipate creating the same kind of lasting, food-filled memories with my own little girl. I am truly grateful to have this beautiful, magical cookbook as a continued source of inspiration for our whole foods family meals. It’s more than just recipes; it’s a legacy of wholesome eating and family connection.

Editor’s Note: Whole Foods for the Whole Family is just one of the many valuable cookbooks available through La Leche League International. For more contemporary recipes, Feed Yourself, Feed Your Family, LLLI’s most recent nutrition book, was published in 2012 and offers a wealth of knowledge and recipes for today’s families.