Cooks' Books by Lisa Messinger

"Feed Yourself, Feed Your Family: Good Nutrition and Healthy Cooking for New Moms and Growing Families" by La Leche League International (Ballantine, $20).

Although your spouse may necessarily become the third wheel in the equation when it comes to feeding yourself and your breastfeeding or weaning child, you don't have to give it much thought when you have a copy of "Feed Yourself, Feed Your Family: Good Nutrition and Healthy Cooking for New Moms and Growing Families" amidst your stack of bedtime stories. There probably won't be any complaints.

In fact, if you follow the delicious and, of course, highly nourishing recipes developed by La Leche League, the leading organization for breastfeeding support and information, your spouse may simply feel they've come across a really good new cafe.

A fish chowder is stocked with salmon fillet, corn, celery root, red potatoes and fresh chives. Shrimp is roasted with grape tomatoes, olives and squash and served over wilted baby spinach. A quinoa pilaf is adorned with white beans, feta cheese and a rainbow of vegetables. Dandy Candy is an all-natural truffle filled with coconut, carob, honey, sesame seeds and oats.

However, as much as your spouse may enjoy the new menus, your dependent baby is, of course, your first responsibility. The book is organized by stages, from pregnancy, to the best foods for new mothers (divided into parents of newborns, those six weeks to six months, six months to one year and from 12 to 18 months and beyond).

The experts can't stress enough that what you eat impacts not only a breastfeeding or weaning child, but your entire family, as well as your own daily energy reserves.

"If you eat well, your family will, too," they write. "Your growing baby's nutritional needs are met beautifully by breastfeeding. For older kids and other adults in your household, our commitment to taking care of yourself by eating properly will translate into satisfying family meals ... as well as a well-stocked kitchen, refrigerator and pantry."

Family meals are the ultimate goals here, but every health and lifestyle situation is covered, such as new moms returning to work after maternity leave. Like an organized parent, the authors (including mom consultants who share their best taste treats and tales) try to anticipate and cover every imaginable situation.

"Managing an overflowing inbox and a little night owl who wants a late-night or early-morning meal, you need quick ad easy recipes all day long," they write. "When you're out the door and on the go, an apple bran muffin is a healthy way to start your workday or break for an afternoon snack.

You'll also appreciate how many of our recipes can be made ahead, prepared in a slow cooker, prepped in under 30 minutes or frozen — smart dinner solutions for busy weeknights."

Although it might not appeal to those not going through these stages of life, the cookbook would probably be among the most healthful anyone could buy anywhere, for any reason. It stands out, with the term "loaded with nutrition" jumping to mind.

La Leche League's easy baking mix, used in a lot of tasty recipes, has not just whole-wheat flour in it, but also dry milk powder; Three Bears Porridge is filled with milk, cracked wheat, rolled oats, oat bran, wheat germ, milk powder, dried and fresh fruit spices and sunflower seeds. The aforementioned shrimp dish is one of the slackers when it comes to vegetables — and it contains four of them, as well as other good-for-you additions, such as extra-virgin olive oil, garlic and oregano. Their baked French Toast is even stuffed with asparagus and baby spinach.

If all of the spinach and other nutrient-packed fare reminds you of that famous muscle-building cartoon hero, there's good reason. If such a strong and healthy role model isn't you already, these authors want to put you well on your way.

THREE BEARS PORRIDGE

3 cups water or milk

1 / 2 cup cracked wheat

1 / 2 cup old-fashioned (rolled) oats

1 / 4 cup oat bran

1 / 4 cup wheat germ

1 / 4 cup dry milk powder

1 / 4 cup raisins

1 / 4 cup chopped apple

1 / 2 teaspoon ground cinnamon

Honey, to taste (optional)

1 / 2 cup sunflower seeds

Yields 6 servings.

Bring the water or milk to a boil in a large saucepan over high heat. Stir in the cracked wheat, oats, oat bran, wheat germ, milk powder, raisins, apple and cinnamon. Reduce the heat to medium-low, cover, and simmer, stirring occasionally, until thickened and cooked through, about 15 minutes.

Sweeten to taste with honey. Sprinkle sunflower seeds on top.

SUPER SMOOTHIE

1 cup frozen berries (strawberries, blueberries, raspberries or a combination)

1 very ripe banana

1 cup plain low-fat yogurt

1 / 2 cup pomegranate juice

1 tablespoon sugar, or to taste

Yields 1 serving.

Combine all of the ingredients in a blender. Puree until smooth, scraping down the sides of the blender as needed.

Taste and add more sugar if desired.

Lisa Messinger is a first-place winner in food writing from the Association of Food Journalists and the author of seven food books, including "Mrs. Cubbison's Best Stuffing Cookbook" and "The Sourdough Bread Bowl Cookbook." She also writes the Creators News Service "After-Work Gourmet" column. To find out more about Lisa Messinger and read features by other Creators Syndicate writers and cartoonists, visit the Creators Syndicate website at www.creators.com.

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