Healthier Traditions Cookbooks

To help people make healthy choices, Transamerica Institute® has published five free cookbooks in its Healthier Traditions Cookbook™ series, including Around the World, Quick & Easy, Italian, Soul Food, and American Classics.

The Healthier Traditions Cookbook recipes have been expertly crafted by dietitians and offer healthier ingredient swaps to increase nutritional value – while aiming to not sacrifice flavor. Each of the recipes include nutritional facts, evidence-based details, helpful tips, and modifications for specific dietary needs (when feasible). Additionally, many of the recipes and meals have vegetarian substitutions for chicken and other types of meat. These recipes are also high in protein, fiber, and healthy fats to support a variety of dietary preferences. You can also find recipe ideas for holidays like Thanksgiving and Christmas. All cookbooks in the series are free and available for download below.

See this article for featured recipes with a healthy twist on your favorite foods.


Around the World Cookbook

Healthier Traditions Cookbook: Around the World features 20 globally inspired recipes from Australia, Brazil, China, Costa Rica, Cuba, the Dominican Republic, Ethiopia, Fiji, India, Korea, Philippines, Morocco, the Netherlands, Nigeria, Portugal, Romania, Spain, the United Kingdom, and the United States. These nourishing and flavor-packed recipes maximize flavor from spices and herbs, contain as many vegetables as possible, use healthy oils, and minimize refined grains and added sweeteners.


  • Egusi            


North America    
South America     




Healthier Tradtions Cookbook Quick and Easy Thumbnail

Healthier Traditions Cookbook: Quick and Easy features 19 recipes made from common pantry ingredients in 20 minutes or less. These recipes are also wholesome and plant-forward, encouraging more vegetables, legumes, and whole grains. It features the following recipes: 


HTC Italian

Healthier Traditions Cookbook: Italian includes 18 favorite Italian classics with recipes that leverage vegetables as possible substitutes for meat. The dishes are just as flavorful, but higher in nutrients. Many of the recipes also provide more whole grains and less sugar, while using all whole food ingredients. Additionally, some of the recipes meet specific dietary needs by being naturally gluten free or offering vegetarian modifications. It features the following recipes: 

Appetizers & Sides:           


HTC Soul Food

Healthier Traditions Cookbook: Soul Food was developed in collaboration with the Association of Black Women Physicians and features 19 Southern recipes. It includes suggested substitutions for making many of the recipes vegetarian or vegan, as well as replacing deep-frying with pan-frying or baking. This cookbook also features interesting historical facts about soul food. It features the following recipes:  


HTC American Classics

Healthier Traditions Cookbook: American Classics includes 19 favorite comfort food dishes. These recipes incorporate more vegetables and use less oil, sugar, and salt. The cookbook includes many tips for making recipes gluten free or vegetarian. It features the following recipes: