Heart Healthy Cookbooks

Be Good to Your Heart!

Seven Heart Healthy Cookbooks
Healthy Cooking Course

1-Healthy Kitchen Clean Out

2-Healthy Breakfast

3-Healthy Dinners

4-Healthy Breads

5-Healthy Protein

6-Healthy Desserts

7-Healthy Weight

Never buy processed food again!
Follow the Plan in our Heart Healthy Cookbooks!

Millions want to eat healthy
but don’t know how!

The Heart Association recommends the same diet that we teach,
a diet centered around whole foods
that spring from the ground.

This same diet not only prevents heart disease,
but cancer, diabetes and countless other diet-related diseases.

These seven projects make healthy eating
fun, quick, easy and happy!

Start with our FREE ebook!


In each project below you will find:

Healthy Kitchen-a PDF cookbook download

-a playlist of cooking videos

-healthy shopping lists

-sources of cheap healthy whole foods

-healthy meals for the week

-recipes and tips

-food producer’s short-cuts

-planning worksheets


Healthy Breakfast Cookbook3 - Healthy Dinners4-
Healthy Protein

Healthy Desserts Cookbook.

Healthy Weight

Our seven projects will assist you on your journey towards a healthier diet whether you plan to be a strict vegan vegetarian with no animal products at all or simply hope to eliminate meat from a few meals a week.  Our specialty is cooking with whole grains and legumes. If you want to add meat you can always combine what you learn here with recipes from other wonderful websites to create a fun, cheap, healthy menu!


Heart Healthy Kitchen Plan– Rice and Beans

– Whole Grains, Nuts and Seeds

– Fruit and Vegetables

– Herbs, Spices, Seasonings

– Fun and Cheap, Quick and Easy

– High Energy and Fitness

– Weight Loss and Lean Muscle



Seven Steps to a Healthy Diet

-Seven Projects

-Seven Video Playlists

-Seven eCookbooks


-Download the FREE ebook.

-Order one or more of our digital cookbooks.

-Watch the corresponding videos.

-Print the project pages you want to work on.

-Order the corresponding bulk foods.

-Start cooking!



Heart Healthy Cookbooks

by Teré Foster


Our Healthy Cooking Course is broken down into seven projects that we suggest you complete over a seven week period.  These are permanent changes that are made to your kitchen, your shopping lists and your meals for the week.  Each project is supported by a cookbook and several cooking videos that you can watch with your family to help get everyone in the household on board with the new lifestyle changes.

Start by making simple dietary changes that will reduce the cholesterol that causes strain on the heart.  The benefits of these changes are many.  An increased energy level may be the most exciting benefit that will help to jump-start your weight loss.  Losing excess weight also reduces the strain on your heart due to the fact that for every pound of fat there is an additional mile added to the journey that your blood has to make before getting back to the heart.

Changes like these may be difficult as it “disrupts” the old habits and traditions that may not be serving us well in terms of our health and well-being, however the long-term results are well worth it as we realize that we are setting in motion habits and traditions that will be handed down for generation to come.

We base our diet choices around whole foods that spring from the ground because every plant on earth that produces food brings amazing health and healing to the body. All plant foods are super-foods! Learn to cook your meals with these super-foods and you will gain energy, lose weight, reduce your food bill and prevent diet-related diseases. The best choice for a “heart healthy” diet is a diet of plant foods and of course if it is good for your heart it is good for every cell of your body! A diet of plant foods reduces the risk of heart disease, diabetes and cancer.

Cheap Healthy Meals

MWFK logoCheap Healthy Meals

  • Learn to make all your family’s favorite foods from scratch using whole foods:
    • hamburgers,
    • pizza,
    • tacos,
    • stir fry,
    • waffles,
    • pancakes,
    • crepes,
    • cookies,
    • candies and a lot more.


  • Make your own dry mixes that only require water for:
    • bread,
    • veggie burgers,
    • pasta,
    • tortillas,
    • pitas,
    • brownies,
    • cookies and
    • cakes


  • Learn to make delicious veggie meat that replaces:
    • hamburger patties,
    • chicken nuggets,
    • taco meat,
    • Italian sausage,
    • breakfast sausage,
    • meat loaf,
    • meat balls and more.

We Americans buy groceries that are gone before our next paycheck. Let’s spend that same money wisely and buy things that will last all year.

  • Buy a 25 lb bag of wheat for under $12 and make 24 loaves of bread. That’s less than 50 cents a loaf!
  • Buy a 25 lb bag of pinto beans for under $25 and you have 64 cups that will swell to 200 cups when they are cooked. That’s less than 12.5 cents for a one-cup serving! How much do you pay for a bean burrito at the store?
  • Buy a 25 lb bag of long grain rice for about $12 and it will swell when cooked to about 200 cups when cooked. That’s less about 12.5 cents for a one-cup serving! How much do you pay for stir fried rice at a restaurant?

Watch our demonstration videos and share them with friends.

  • If we all work together to become the producers instead of “the consumer” we can change the world!
  • If someone else supplies your food, you are dependent upon them for survival.
  • The only way to true self-governance is to have your own food supply.
  • In case of food shortages we all should have foods that can store for long periods of time.
  • If we store whole foods, grains, seeds and beans, we can plant them and create abundance for everyone.
  • You don’t have to be in the kitchen all day. Our methods are fast and efficient.

Cheap Healthy Meals for the Year

My Whole Foods Kitchen Healthy Meal Plan intentionally uses a rotating menu planner that always remains the same so that we are able to store large amounts of specific foods without fear that they will go to waste.

Plan how much to buy using the Conversion Table on the inside back cover of eCookbook. The first step is to follow the rotating weekly menu and stick to it so that you can plan with confidence what you will need for the year. For instance, if you plan to have chili once a week and really do stick to it, you can buy red beans in bulk without fear that you might not use them.

Every recipe in this plan has been developed for easy calculations. The bean recipes all start with 1 cup of dry beans. The bread recipes and dry mixes all start with 10 cups of flour. The buckets are all 4 gallons, which measures out to be 64 cups. Using each type of bean for example once a week, we can see that 64 cups is “more than enough” to last a year because one cup for 52 weeks in a year is 52 cups, Once you understand how to calculate a one-year supply, all you have to do is plan your favorite seven meals for the week and then buy a bucket of each item needed in each recipe.

I included a conversion table on the inside back cover of each eCookbook to make planning and calculating how much to buy for a one-year supply easier.


  1. The chili recipe in this cookbook calls for one cup of red beans.
  2. One cup multiplied by 52 weeks in a year = 52 cups of red beans.
  3. The conversion table on the inside back cover says that a 4-gallon bucket is 64 cups—more than enough for 52 weeks.

Using the chili example above, you might start with one meal and then branch out from there. Collect all of the ingredients for chili for the year and plan to serve chili once a week. How much chili powder will you need for 52 batches of chili for your family? According to the recipe in this cookbook you will need six and a half cups. See calculations below.

1) Each batch of chili calls for 2T of chili powder

2) 52 weeks times 2T = 104T of chili powder

3) The chart on the back page says that 16T = one cup

4) 104 divided by 16 = 6.50 cups of chili powder

Continue through all of the ingredients for chili and buy this amount of each ingredient. You now have a one year supply of chili if you plan to serve chili once a week. If you plan to serve chili once a month, then how long would one bucket of red beans last assuming they aren’t used in any other recipe? We can easily multiply a one-year supply to become a four year supply by changing it from once a week to once a month. You might even choose to label the bucket of red beans “CHILI BEANS” if you really love that recipe and don’t want that particular bucket to be used for anything else. Following this example you can plan your meals and gather the food for those favorite meals without fear that the food would not get used eventually.



(Our rice and bean recipes start with one cup of dry whole foods)

1 recipe a week = 52 recipes a year

1 cup of dry food per recipe = 52 cups a year

52 divided by 16 cups per gallon = less than 4 gallons a year

1 recipe a week = 1 bucket a year

1 recipe of each of six beans per week = 1 bucket of each

1 recipe of rice per week = 1 bucket of rice


Soy Milk, Almond Milk, Rice Milk: Each batch of milk substitute requires one cup of whole foods. If we make one batch per week, one bucket will be enough for the year. For those who are lactose intolerant or a vegan vegetarian you will probably store more of these milk replacements than the average family.

Sprouting: Mung Beans, Alfalfa seeds and flax seeds are so small that 5 pounds of mung beans and flax is enough for the year. One pound of alfalfa seeds is more than enough unless you plan to plant a field, which might be a good plan. However, we recommend one pound for the average family.

Popcorn: If you pop one cup of popcorn each week to keep in your snack bin, you will need one square bucket of popcorn for the year. If you plan to sprout the popcorn kernels and grind them for corn meal, you may want two buckets.

Rolled Oats: If you plan to have cereal on the weekends as our rotating breakfast menu suggests, plus have granola bars in the snack bin year-round you might plan on making a recipe of granola once a week. Each recipe uses a #10 can of rolled oats.

1 recipe of granola per week = 52 #10 cans of rolled oats

1 recipe of granola per month = 12 cans


Remember that a 25 pound bag of grain or bean will fit into one 4-gallon bucket


6 grains

6 Beans

12 wheat

12 other

36 buckets

12 buckets make a large corner table.

8 buckets make a small corner table. Can you find a corner or two in your home to be used for storing food?


#10 CANS

six dried fruit

six flavor vegetables

six freeze dried vegetables

six basic powders

six flavor powders

5 cases

Cases can be stacked as easily as buckets.


Foods must be stored indoors in a climate controlled environment that stays a consistent temperature. Warm temperatures above 70º will shorten the shelf life of stored food.

Nuts and Seeds: If you want to add variety to your granola and trail mix, we suggest five pounds of each nut and seed.


Planning your Freezer and Wet Pack (bottles and cans)

Wet pack means canned goods and bottled foods that are not dehydrated. In the pages following, use the same calculations for wet pack as we did for dried foods. For example, if you plan to use olives for Monday Mexican every week, you will need 52 cans of olives. Write in the totals you will need and shop by the case at Wal-mart or Costco, two stores that are willing to order for you by the case.

I store nuts and seeds in transparent airtight containers in the extra refrigerator. If you don’t have an extra freezer or refrigerator, now is good time to consider getting a used one for the garage or the basement, along with a generator to keep it running in times of emergency when the power is down.


Planning water storage

Water is more important than all the food combined. Without water, you and your loved ones will take about three days to die. The experts recommend five gallons of water per day per person. A 55 gallon drum, for instance, would be enough for 11 days for one person. Not that they would drink five gallons of water a day, but they will need to add water to their food, make hot drinks to stay warm, boil water to cook noodles or eggs, wash themselves, wash their clothing, or flush their toilets.

This blue barrel is my favorite. I like the shape, the built in handles and the large twist off top so I can see inside. But most of all I like the two spigots on top and bottom that allows me to connect several barrels together with hoses. This makes filling and draining very easy.

I have not been able to find a good source of these barrels anymore. They were imported from Greece full of olives, then pressure washed and re-sold for a few dollars. But they became so popular that the waiting list for them made them hard to get and the cost to ship them was very high.

I’m still looking for a good source if anyone knows where we can all get more of these. Email me at tfoster@MyWholeFoodsKitchen.com.