Healthier Traditions Cookbooks
To help people make healthy choices, Transamerica Institute® has published five free healthy cookbooks in its Healthier Traditions Cookbook™ series, including Around the World, Quick & Easy, Italian, Soul Food, and American Classics.
The Healthier Traditions Cookbook series features recipes expertly crafted by dietitians. The recipes offer ingredient swaps to increase nutritional value without sacrificing flavor. Each cookbook recipe includes nutritional facts, evidence-based details, helpful tips, and modifications for specific dietary needs (when feasible). Scroll down this webpage for a complete listing and easy access to all our recipes.
Around the World cookbook: Discover a wide variety of nutritious recipes inspired by global cuisines. This cookbook offers a selection of international recipes, such as Tostones, Pao de Queijo, Picadillo, Scones, and Red Velvet Cake.
Quick & Easy cookbook: Perfect for busy families and professionals, this cookbook features affordable, easy, healthy recipes that require minimal time and effort to prepare—great options for meal prep days. Enjoy nutrient-dense recipes such as overnight oats, burrito bowls, chicken pasta, chili, flourless pancakes, and burritos. You'll also find lots of plant-based options.
Italian cookbook: A fresh take on classic Italian cuisine, this cookbook provides healthier versions of beloved dishes from Italy. From minestrone, lasagna, Bolognese, and desserts like cannoli and Tiramisu, these recipes focus on maintaining authentic flavors while incorporating nutritious ingredients.
Soul Food cookbook: This cookbook takes a wholesome approach to traditional soul food recipes and offers healthier alternatives to classic Southern-inspired dishes such as Jambalaya, coleslaw, collard greens, cornbread, and peach cobbler. It includes suggested substitutions for making many of the recipes vegetarian or vegan, as well as replacing deep-frying with pan-frying or baking.
American Classics cookbook: This cookbook reinvents timeless American favorites with a healthy spin. It features nutritious adaptations of comfort foods, such as mac and cheese, pot roast, meatloaf, cheesesteak, and tuna melt. These recipes emphasize high protein, fiber, and healthy fats while keeping the flavors you love-- and you'll find some tips for making recipes gluten-free or vegetarian.
Enjoy our free cookbooks. See this article for featured free recipes with a healthy twist on your favorite foods.