whole life nutrition cookbook 
by alissa segersten 



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This book is dedicated to our five children, Lily, Grace, Sam, Ben, and
Camille and to my mother who filled my childhood with healthy,
nourishing meals.
—Alissa
This book is dedicated to all of our clients. May you find nourishment,
healing, and hope within these pages. And to our children, and the next
seven generations.
—Tom
ACKNOWLEDGMENTS
First, I would like to thank my family for their encouragement to create this book; my children for
being my recipe testers day in and day out; my parents for encouraging me to start this book in the first
place and then for their continued support throughout this entire project; and of course, Tom, for his
depth of knowledge on the subject of food and health, which continually inspires me to create new
and delicious recipes for the benefit of all.
Many thanks to all of my recipe testers—especially my mom and dear friend April Brown—for
testing so many of the recipes in this book and encouraging me throughout the whole process. I am so
grateful for our agent, Celeste Fine, for believing in us and seeing our goals through. Much gratitude
to our editor, Diana Baroni, and the whole team at Grand Central Publishing for creating a flowing,
beautiful book.
A very special thanks to those of you who contributed so many hours of childcare for our children.
Thank you to my two Bastyr University cooking instructors, Cynthia Lair and Mary Shaw, who haveinspired me to be where I am today. And a special thanks to Mary Shaw for permitting me to use
some of her delicious recipes in this book.
—Alissa
I would like to thank my clients. I have learned so much from you over the years. You have shown me
that anything is possible and that food really is medicine.
To the researchers and clinicians I call teachers, mentors, and friends: your desire for helping
people and the planet is what has me waking every day with excitement and anticipation. The stories
you tell in your articles and books are writing a new chapter of history for my children.
To my children, I adore you. You inspire me to be a better father, nutritionist, and steward of the
earth. I long for you to live in a beautiful world that leaves you in awe as it has done for me.
To Ali, you are my superhero. You never cease to amaze me with your intuitive knack for recipe
creation and your amazing multitasking skills as a mother, author, and chef.
—Tom
INTRODUCTION
Let food be thy medicine and medicine be thy food.
—Hippocrates
The diet and environment that humans have evolved with over the last tens of thousands of years have
changed drastically within the last several decades. With these changes have come rising rates of
obesity, skin disorders, childhood and adult cancers, heart disease, diabetes, and more. There is
overwhelming evidence now that our food choices drastically affect our state of health. Humans are
not meant to have high cholesterol, high blood pressure, high blood sugar, chronic pain, or other
common health problems. These health conditions are often a result of dietary, environmental, and
lifestyle factors.
Food is powerful medicine. It is energy and information. Every molecule that exists in our bodywas created from the food we eat, the water we drink, and the air we breathe; we quite literally are
what we eat! Whole foods, or foods in their natural unrefined forms, offer us the vitamins, minerals,
and antioxidants we need to prevent and treat most diseases while creating a state of balance and
health within us. Whole grains, beans, nuts, seeds, vegetables, and fruits provide thousands of
important phytochemicals that work with our bodies to maintain and build optimal health. Eating food
is so much more than a way to fill our bellies. Food affects our quality of life, how we look, how we
feel, how much we weigh, how much energy we have, how we age, and how healthy we are.
HARD-WIRED FOR HEALTHY EATING
As children, we both learned that food is powerful medicine. Healthy eating was hard-wired in our
brains from the time we were very young.
When I was 10 years old, Dr. John McDougall, the renowned physician and nutrition expert, wasmy family doctor. I watched and learned as he treated his patients, including my family, using food as
medicine. Seeing people reclaiming their health with each and every forkful of food shifted my life’s
purpose. This interaction inspired me to learn all I could about nutritional sciences. While I wasattending Bastyr University for my first degree in nutrition, I met Ali. At the time, I thought health foodwas reserved for people that had relatively inactive taste buds. My personal meals were extremely
healthy, but they never tasted very good. I clearly remember my first dinner date over at Ali’s
apartment where I got to assist in preparing food. She taught me how to chop vegetables properly and
how to time the addition of every single ingredient to bring out the best color, texture, and flavor of
the dish. I found the food (and the company) absolutely stunning! And I knew then that it would be
possible for people to find bliss in eating their way to optimal health. Early in 2004, while working
on my master’s degree in nutritional sciences, I decided to try a raw food cleanse to see if it would
help with my digestive discomforts. Within a week, 90% of my issues had either subsided or
disappeared altogether. Upon the reintroduction of gluten, my symptoms started to reappear. I began
to delve deeply into the science behind food sensitivities and health in order to help more people like
myself. Could eliminating gluten really be the answer for millions of people dealing with so many
health problems? I found that it did indeed play a very large role. My studies at Bastyr reaffirmedhow powerful nutrition really is and deepened my awareness of food sensitivities and numerous other
topics.
I, Alissa, feel grateful that my mother took the time to research nutrition and health before I was
born. She made the decision to make all of my baby food from scratch instead of feeding me
something that came in a jar. Looking at my baby book, I noticed that some of my first foods were
stewed beef, homemade plain yogurt, and puréed steamed vegetables. It’s no wonder I’ve never liked
processed foods! My taste buds developed to prefer fresh, home-cooked whole foods. By the time I
was 10 years old I had taken over the kitchen and was creating recipes using every ingredient
imaginable. Some of those early creations actually tasted good, but I’m sure many did not. When Imoved away and went to college I had to eat the required meal plan food for the first 2 years. After
the first year of eating processed cafeteria meals I petitioned the school to allow me to stay off the
meal plan and prepare my own food in my dorm room. That’s when I first started shopping at small
health food stores. I loved being in charge of what I put in my body. The more research I did, the
more I became interested in food and nutrition. I decided to pursue a degree in nutrition to deepen myunderstanding of everything I had learned thus far. That’s when I met Tom. He had such a knack for
nutritional biochemistry that I thought I better study with him! He was able to break down hard-tounderstand information into something easy to digest. My studies in nutrition at Bastyr Universitydeepened my respect for food and its role in either keeping us healthy or making us sick.
WHAT IS HEALTH?
Your health is your wealth. It’s like your personal bank account. You can make deposits or
withdrawals to it every day. The more deposits you make, the larger your account, and hence the
greater your health. The more withdrawals you make—by eating processed foods or not getting
enough sleep, for instance—the smaller your bank account gets, and hence your health slowly begins
to deteriorate.
Disease doesn’t happen overnight. Small withdrawals to your health happen daily, depleting your
health reserves over time. A child eating a diet filled with processed foods may appear vibrant and
healthy—they may even avoid seasonal colds and flus—but what’s happening inside the body is a
different story. That child is slowly being depleted of what she needs to thrive. Health problems
might not occur right away—perhaps not until her mid-twenties—but eventually things may begin to
run amuck in her body: digestive distress, food allergies, thyroid disorders, unexplained weight gain,
or maybe even a cancer diagnosis. The foods that most people are accustomed to eating are slowly
killing them. Our government—our taxpayer dollars—supports the production of many of these toxic
“foods.” These “food-like” substances that are sold in our grocery stores and that are on the menus of
restaurants nationwide are not compatible with our human biology. Just walk down any grocery store
aisle and pick up a package. How many ingredients are on there that you can’t pronounce? You may
also see some ingredients you can pronounce, like wheat flour, soybean oil, and sugar. Those don’t
sound so bad, right? Maybe even healthy? What if we told you that the wheat flour was sprayed withtoxic herbicides—ones that damage your digestive health—causing a leaky gut. Or that the soybean
oil was genetically engineered to withstand massive spraying of these herbicides? It was then
processed using solvents to extract the oil, then bleached and deodorized with more toxic chemicals.
And the sugar? When a label says sugar it most likely means it came from genetically engineered
sugar beets, which are grown using a chemical soup of pesticides known to kill off honeybee colonies
and damage human health.
Our current food system is not designed for the health and well-being of the people and the planet.
Luckily, there are many healthy options you can choose to build up your personal health bank account.
In this book, we’ll help you do just that. We want to guide you toward a Whole Life Nutrition lifestyle
—a way of eating that can change your health and life for the better. If you are running on empty, it
might take some time to repair your body, but it can happen!
WHAT IS WHOLE LIFE NUTRITION?
We are all unique individuals, with different backgrounds, unique genetics (and epigenetics),
particular nutrient deficiencies, and accumulated environmental toxins. It is of utmost importance to
take into consideration this greater whole—the bigger picture. We can no longer simply look at diet
and its impact on health. Many of the earlier studies in nutritional sciences were geared toward the
elementary thinking that nutrition was about counting calories, determining optimal ratios of
macronutrients like carbohydrates, proteins, and fats, along with ingesting adequate amounts of
vitamins and minerals. While these tasks have their merits, we also need to consider the potential
adverse effects of the more than 80,000 chemicals that have been introduced into the natural world by
industries.
Whole Life Nutrition takes into account everything that is being ingested by an individual—whether it is coming from the food we eat, the air we breathe, or the water we drink. After taking into
account the body’s toxicity from industry and nonorganic food, we look at immune function and
digestive health—many of the toxins in our environment cause digestive distress. Intestinal health
plays a key role in most modern diseases, including diabetes, obesity, heart disease, mental
disorders, and autoimmune disorders. When digestion and immune functions are compromised, food
sensitivities can manifest. Whole Life Nutrition understands that removing food irritants like gluten,
dairy, corn, eggs, and soy provides an opportunity for the intestines to begin the healing process.
There isn’t a perfect diet or one perfect approach to healing. There are just too many variables.
You can let an organic, whole foods diet be your starting point and then refine it to meet your needs.
Each individual is unique, and some people benefit tremendously from a plant-based diet, while
others benefit by using an animal-based diet for healing. This book is meant to guide you in choosing
what is right for you in this moment and beyond, and provide you with many delicious, nourishing
recipes to assist you on your journey.
We have developed over 300 fabulous-tasting recipes using nutritious whole foods that promote
optimal health. All the recipes in this book are gluten-free. Most recipes are free of dairy, soy, and
eggs as well; however, there are various options for using these ingredients in some recipes. Many of
the recipes in this book are healthier versions of traditional favorites and some may be very new to
you. If you feel overwhelmed and don’t know where to begin, then simply start by making a few of the
recipes that look familiar to you. As your cooking repertoire builds, so will your confidence, and
soon you will want to try other recipes.
In this book, you will also find useful information about environmental toxicity and how to protect
yourself, how food sensitivities affect your health, the basics of a whole foods diet, stocking your
whole foods pantry, quick nutritious breakfasts, cooking beans and whole grains, selecting and storing
fresh produce, adding more vegetables to your diet, and nutritious snack ideas!
Lasting dietary change takes time. You don’t need to do it all at once. Remember that nourishing
ourselves is a process and that making small changes can be enough to begin. The Whole Life
Nutrition Cookbook was created under the premise that food can be both healing and delicious. Food
is pleasure and eating is something we do throughout the day, every day, for our entire lives. Why not
create a daily diet that heals our bodies and is absolutely satisfying to all of our senses? As we
partake in the joy of eating nutritious organic food, we share this experience with others and together
we build a healthier community, country, and planet.
Part I
WHOLE LIFE NUTRITION
1
THE WHOLE DIET STORY
Everyone should be his own physician. We ought to assist and not force nature. Eat with
moderation what agrees with your constitution. Nothing is good for the body but what we
can digest. What medicine can produce digestion? Exercise. What will recruit strength?
Sleep. What will alleviate incurable ills? Patience.
—Voltaire
Everyone is confused about how to eat these days. There are many different diets ranging from eatingonly plants to eating a diet primarily of animal foods—vegan, vegetarian, Mediterranean, Paleo,
grain-free, raw food diet, and everything in between. Proponents of each diet proclaim that they know
the ticket to health, justifying their points with well-documented research and case studies. For many,
creating nourishing meals has become confusing and stressful rather than a joyous process.
I am sure by now most of you have heard that eating a lot of meat is going to cause heart disease,
that animal fat clogs your arteries, that grains and beans are slowly killing you, and that too many raw
greens are dangerous! Oh my, this is getting quite confusing! We are trying to peg all of our modern
health problems on these beautiful, healing whole foods! Focusing on the minutiae of diet is only a
small fragment of the bigger health picture.
One common denominator with all of the different diets is that they are centered on eating whole
foods. We believe in eating by the principles of Whole Life Nutrition. That means the basis of anyeating plan should be organic, whole foods. Whole foods are foods in their natural, unrefined form,
such as vegetables, fruits, whole grains, beans, meat, fish, nuts, and seeds. These foods offer us the
vitamins, minerals, and antioxidants we need to thrive.
We also believe in eating a balanced diet—one that includes a variety of whole foods—rather
than the latest and greatest “superfood” or lifestyle trend. Have you noticed that with each new food
hype, people begin consuming this new popular food in excess, thinking that if a little is good, then a
lot must be better. Take soy for instance. Research showed health benefits from consuming it so
everyone started eating a lot of it—soy protein powder shakes, fake soy meats, and soy milk by the
gallon! If we look at traditional Asian cultures that consumed soy, we see that they ate small amounts
of organic, fermented soy foods in balance with other vegetables, grains, fish, and sea vegetables.
The bottom line to a nutritious diet is that each person has a unique balance point.
Everyone’s body is different. Digestion and immune functions can be compromised by what we
eat and how we live. Food sensitivities—to gluten, dairy, corn, and soy—are a reality for many. As a
result, some people thrive on one diet while others don’t. Your goal should not be to try the hot new
lifestyle trend, but to find a way of eating that is best for you. A few decades ago, vegetarianism was
in. Meat was “bad” and grains and beans were the way to go! Soy foods were becoming the popular
health food. People started eating more plants and losing weight. Heart disease, cancer, and diabetes
were being reversed on a whole foods plant-based diet. Now, the pendulum is swinging toward the
other side—many experts are saying that eating a diet high in animal foods heals everything fromautoimmune diseases to obesity. The reality is that both sides of the diet spectrum can offer healing
and life-long health when used appropriately.
Let’s review the principles of some of these popular eating philosophies in order to better
understand the theories behind them, as well as some of their health benefits and risks.
VEGANISM AND VEGETARIANISM
Principles: The basics of a vegan diet include whole plant foods such as whole grains, legumes,
vegetables, fruits, nuts, and seeds. No animal products are consumed (no meat, fish, eggs, or dairy
products). Vegetarians will often add in eggs (ovo), and dairy (lacto), and sometimes fish (pesco).
Both choose not to consume meat for a variety of reasons—preserving the environment, choosing not
to harm animals, and maintaining optimal health are high on the list for many.
The production of factory-farmed animals is resource-intensive, requiring a lot of fossil fuels,
water, pesticides, and raw land (possibly rainforest). Comparisons between animal protein–based
diets and plant-based diets have shown a significant decrease in environmental impacts when plants
are the primary food source. Many vegans and vegetarians also feel a connection to animals on a
spiritual level and would prefer not to eat them. They will often question whether or not the death and
suffering of an animal is justified so they can have a meal.
Many people who have followed whole foods vegan diets have helped to reverse the progression
of heart disease, diabetes, and various forms of cancer. Dean Ornish has 30 years of research
showing that his vegan and vegetarian diet programs, which also include fitness, stress management,
and lifestyle changes, can do all these things and more.
Theory: Animal fat and protein is going to cause heart disease, obesity, and cancer, and increase
your risk for type 2 diabetes. You can get all of the nutrients you need from a plant-based diet.
Considerations: Fresh, organic, plant-rich vegan diets are indeed beneficial as they provide a
wide array of miraculous compounds that are protective against numerous diseases. However, our
bodies are not biologically designed to eat solely a vegan diet over a lifetime. Our bodies have
specific requirements for vitamin B12, essential fatty acids, and fat-soluble vitamins, such as A, K2,
and D, that are not possible to get from entirely plant-based diets.
Vitamin B12, which can only be found in animal foods, is likely to be low in long-term vegans and
vegetarians. Vegans and vegetarians who don’t supplement with vitamin B12 often have higher levels
of homocysteine, a potential risk factor for heart disease and stroke. One study showed that 68% of
vegetarians and 77% of vegans had B12 deficiencies. Contrary to popular belief, you cannot get B12in tempeh, seaweed, or unwashed organic vegetables. Therefore, vitamin B12 supplementation is
essential when planning a vegan diet.
Vegan and vegetarian diets are also often low in essential fatty acids. Essential fatty acids (EFAs)
are found in wild Alaskan cold-water fish and in other animal fats in smaller amounts, and they
include the hard-to-come-by EFAs, EPA, DHA, and CLA. It is extremely difficult to attain highertherapeutic amounts of these fats from plant foods unless you are taking an algae supplement rich in
DHA. The conversion rate from omega-3’s (ALA) in plants (like flaxseeds) to DHA is small, and 7%
of woman have genes that do not allow them to convert much at all. Infants and children with low
DHA are showing memory and brain abnormalities. Although new research is showing that the fats
from chia seeds can be converted into EPA at a decent rate in the body (up to 60%), the conversion
rate to DHA is nominal. The brain of a developing fetus and young child needs these fats, especiallyDHA, for proper development. At least during pregnancy and early childhood, dietary sources of
DHA from animals (like wild salmon, purified fish oil, and krill oil) or algae may be helpful.
In summary, diets high in plants, as in true vegan and vegetarian diets, can reverse diabetes and
heart disease, and stop or slow the progression of certain cancers; however, a vegan diet may not be
adequate during pregnancy, lactation, and early childhood. Our bodies are biologically designed to be
consuming a small amount of animal foods, or at the very least, supplementing with the nutrients found
in them.
A plant-rich vegan or vegetarian diet is beneficial for:
Reversing diabetes
Lowering cholesterol
Reversing heart disease
Slowing the aging process
Slowing the progression of prostate cancer
RAW VEGAN
Principles: A raw food vegan is one who abstains from all animal foods and chooses to eat plant
foods in the raw, uncooked form. Although these diets may be high in carbohydrates, Dr. Gabriel
Cousens has demonstrated a reversal of diabetes with a raw vegan diet. This is attributed to the
multitude of positive effects plant chemicals have on the human body. People have cured incurable
diseases by consuming a diet of raw vegetable and fruit juices for an extended period, giving the
digestive system a break and allowing the body’s healing mechanisms to take over.
Theory: Cooked food is less nutritious. Raw food has all the necessary enzymes to digest your
meals, and by eating raw, all of the nutrients found in plants are preserved by preparing food at or
below 115°F.
Considerations: If there is one thing every nutrition expert will agree on it is the fact that human
health improves with the consumption of fresh organic vegetables and fruits. New research comes out
every month talking about the miraculous healing compounds found in plants, reassuring us that
humans are meant to be consuming large amounts of plants for optimal health.
While certain beneficial compounds like sulforaphane from broccoli are most potent in raw or
lightly steamed foods, other compounds such as carotenoids (beta-carotene and lycopene) show
improved absorption from consuming cooked foods. Plants also contain defensive compounds
(antinutrients) that they use to repel animals that try to eat them. Some of these may be mildly toxic
when eaten raw, such as lectins found in dry beans, but are often neutralized by the cooking process.
Thankfully, many raw food lovers are conscious of this and take care in preparing foods in ways that
neutralize or reduce these compounds.
Additionally, some people with digestive disorders may have a difficult time digesting large
amounts of raw food, which can lead to excessive gas, bloating, digestive upset, and nutrient
deficiencies.
In summary, a raw foods diet can be quite healing for some people, especially when used
therapeutically, like in juice fasting. However, it may not be ideal for growing children and pregnant
women, unless one is taking a variety of nutritional supplements. Eating a diet high in raw foods can’t
be underestimated—for some this may be the ticket to vibrant, disease-free living.
A raw vegan diet is beneficial for:
Cancer prevention
Healing diabetes
Regulating blood sugar
Weight loss
Reducing inflammation
MEDITERRANEAN DIET
Principles: The Mediterranean diet is a lifestyle and way of eating similar to those living in regions
around the Mediterranean Sea—the coastal areas in Greece, Turkey, and Italy. Some of the cultures
from this region have the healthiest and longest-living people on the planet today. The Mediterranean
diet is heavy in fresh vegetables, fruits, whole grains, nuts, and high-quality extra-virgin olive oil.
Typically, fish is consumed about twice a week, and meat and sweets are consumed only about once
per month. Emphasis is placed on maintaining a low-stress lifestyle, connecting and sharing meals
with others, and weaving plenty of exercise into daily activities. A study on Europeans demonstrated
that elderly patients who ate a Mediterranean diet and took walks regularly could reduce their risk of
dying from ALL diseases by 50%!
Theory: If we replicate a diet similar to those living around the Mediterranean region, we canlower the prevalence of metabolic syndrome and heart disease, and increase our life span. The
healthy fats from olive oil, fish, and nuts, as well as the potent antioxidants from the wine, olive oil,
and tomatoes, are particularly protective against disease.
Considerations: Many people are trying to mimic the benefits of a Mediterranean diet by adoptingkey features talked about in the news. Lycopene found in tomatoes has been touted as a heartprotective antioxidant, olive oil as the perfect oil, and wine as a longevity elixir. As a result, people
will purchase these Mediterranean diet ingredients and readily add them to their current diets. The
quality and quantity of these ingredients must be considered for optimal outcomes. For example,
pouring more ketchup on your foods will not improve your weight. Ketchup is often laden with high
fructose corn syrup, which is theorized to be one of the primary causes of weight gain and the
increased incidence of diabetes in the United States. High-quality, organic extra-virgin olive oil
coming from a reputable source will contain potent anti-inflammatory antioxidants that are proven to
be protective to your heart; a lesser-quality oil will often contain much lower levels of these
antioxidants. While the Mediterranean diet does include wine, it recommends only 1 to 2 glasses per
day. An excess of alcohol consumption may negate any positive benefits from drinking wine.
In summary, a Mediterranean diet is ideal for those wanting to eat healthier, lower their risk of
most diseases, and live a long, healthy life. It is important to remember that the benefits of this diet
happen when it is adopted fully—eating a completely unprocessed, whole foods diet full of a variety
of fresh vegetables, fruits, whole grains, nuts, and a high-quality extra-virgin olive oil, as well as
getting plenty of exercise and maintaining a low-stress lifestyle.
A Mediterranean diet is beneficial for:
Lowering the incidence of metabolic syndrome
Decreasing the risk for diabetes
Decreasing the risk for heart disease
Increasing life span
TRADITIONAL FOODS: WESTON A. PRICE FOUNDATION
Principles: In the early 1930s a dentist named Weston A. Price started to investigate healthy
populations around the globe untouched by Western civilization and modern diets of white flour,
sugar, refined vegetable oils, and processed foods. For over a decade he traveled to unique regions
of the world trying to understand what factors contributed to healthy teeth that were free of cavities
and deformed dental arches. What he found were villages of people in all areas of the globe that had
beautiful, healthy, straight teeth, robust physical structures, and resistance to disease. When these
native diets were analyzed, Dr. Price found them to have ten times the amount of fat-soluble vitamins
compared to the diet of most Americans at the time, all coming from animal foods such as butter,
organ meats, eggs, fish, and animal fats. Fat-soluble vitamins, such as A, D, and K, are needed toabsorb minerals which form strong teeth and bones, and keep the immune system strong.
Eating a traditional diet would include organic whole foods, soaked whole grains and legumes,
fermented foods, raw dairy products, seafood, organ meats, and animal fats from grass-fed animals.
Emphasis is placed on consumption of the fat-soluble vitamins A, D, and K coming from the animal
foods during the preconception time for both parents, as well as during pregnancy, breastfeeding, and
early childhood. Recommendations include a diet with higher amounts of butter, full-fat milk and
cheese, cod liver oil, and animal organs.
Theory: Processed foods and industrial agriculture have led to the downfall of human health.
Diets high in whole-grain products that have not been soaked or fermented can lead to mineral
deficiencies. The consumption of a high-fat, preindustrial whole foods diet will restore health and
vitality to humans.
Considerations: Eating a whole foods diet free of processed foods and harmful agricultural
chemicals is extremely important for both personal and planetary health. The Weston A. Price
Foundation has done an amazing job of raising awareness of centralized animal feeding operations,
the hazards of pasteurized dairy, and numerous other atrocities of our modern diets.
Unfortunately, our earth is increasingly bombarded with toxins that bioaccumulate in animal fats.
Butter, farmed salmon, and other animal fats have been shown to contain levels of environmental
persistent organic pollutants (POPs) like PCBs, dioxins, furans, and brominated flame retardants thatare much higher than their lower-fat counterparts. Animal fats concentrate these POP chemicals that
have been shown to disrupt our hormones in our endocrine system. People with higher levels of these
endocrine disrupting chemicals (EDCs) in their bodies have shown a significant increase in type 2diabetes and obesity. Because of their ability to make both humans and animals fat, EDCs are oftencalled “obesogens.” Unfortunately, negative effects from EDCs are usually not seen for quite some
time. Studies on animals have found that it may take up to one-sixth of the animal’s lifetime before
significant adverse effects of these chemicals are seen. If the average life expectancy in the United
States is around 79 years old, it could take up to 13 years before the harmful effects from our EDCexposure becomes apparent. The exception is fetal exposure. Science is now finding that minute
amounts of these EDCs can alter fetal development, changing immune system function and causingsubsequent disease risk over the life of the child. It is unfortunate to think that foods once considered
to be the most nourishing are now becoming potentially dangerous.
In summary, a traditional foods diet is ideal for those wanting to gain the most nutrition from their
food, for those wanting to replenish their bodies with nutrient-dense foods in preparation for
conception and pregnancy, and for those with chronic mood disorders like depression or anxiety. It is
of utmost importance to consider the amount and source of animal fats being consumed, as
environmental toxins bioaccumulate in animal fat. The toxins found in certain fish are especially
dangerous when consumed during the preconception time, pregnancy, and early childhood. As
always, it is important to also eat a lot of vegetables when you are consuming animal products.
A traditional foods diet is beneficial for:
Healing nutrient deficiencies that are often passed down generationally
Helping to build strong teeth and bones
Helping to heal and reverse dental caries
Healing infertility
Stabilizing moods
PALEO
Principles: Proponents of the Paleo diet follow a nutritional plan based on the eating habits of our
ancestors in the Paleolithic period, between 2.5 million and 10,000 years ago. They believe that our
genetics has not evolved to consume foods of modern society and therefore we should not eat them.
Theory: Grains, legumes, and dairy products were not part of our Paleolithic ancestry and
therefore should be avoided. Fossil records show that when humans switched from the huntergatherer lifestyle to agrarian societies 10,000 years ago, there was more prevalence of disease,
shorter statures, and a decline in dental health and jaw size. Grains and legumes contain antinutrients
that degrade the digestive system and cause a leaky gut. The carbohydrates in grains and beans
increase blood sugar too much and too fast, and are responsible for the rise in diabetes and obesity.
Lectins—specific proteins that bind to carbohydrates—are also found in grains and beans. These
compounds can cause something called leptin resistance, or a consistent increase in appetite, and
weight gain. Phytic acid in grains and beans can decrease the amount of minerals we can absorb. Our
bodies are biologically designed to be eating vegetables, meat and organs, fruits, nuts, and seeds.
Considerations: By thinking like a Paleo woman or man, we naturally avoid all processed and
refined foods, and eat a diet rich in healthy, whole foods. In fact, a true Paleo diet would revolve
around fresh vegetables and wild game. We would also get plenty of fresh air, exercise, and sunshine.
By nature, Paleo diets would be entirely and totally gluten-free and dairy-free. Interestingly, the
original grains of agrarian societies were primarily gluten-containing grains. Gluten is extremely hard
to get out of the diet as cross contamination is everywhere when a person is eating processed grain
products. We now know that many people cannot properly digest gluten. True Paleo diets eliminate
gluten and dairy, which will completely cease a person’s exposure to two of the most reactive foods.
By eliminating processed foods and all grain products, you will ensure a complete elimination of
gluten.
But are organic, gluten-free whole grains really that bad? Is the consumption of these foods behind
the pandemic-type increase in chronic diseases we are seeing? Cultures around the world have been
consuming plant-based diets rich in whole grains for thousands of years—rice and millet in Asia, teff
in Africa, quinoa in South America, and corn in North America—without the diseases we see today.
Decades of research have proven that diabetes and obesity can be reversed on a plant-based diet rich
in whole grains and beans.
Do the lectins found in grains and beans really cause a leaky gut and weight and appetite issues
(leptin resistance)? Lectins are mostly broken down by soaking, sprouting, and cooking, and by the
beneficial bacteria in your digestive system. Those with imbalanced gut microflora are likely to have
a harder time breaking down lectins. Is phytic acid responsible for significant reductions in nutrition
that would warrant complete elimination of beans and grains from our food supply? Similar to lectins,
phytic acid is readily broken down by soaking and cooking, and by the beneficial bacteria in our guts.
Interestingly, phytic acid also has shown to be beneficial in treating cancer. Problems can arise when
grains are eaten in excess for a person with intestinal imbalances.
Conventionally grown grains and beans often have elevated levels of herbicides and other
agricultural chemicals. Farmers will use glyphosate (the active ingredient in Roundup and other
herbicides) to kill weeds, and as a preharvest desiccant on their bean and grain crops. This can lead
to high residues on these specific crops. So much so that the EPA recently raised acceptable levels of
these chemical residues in order to sell crops often saturated with them. Glyphosate was patented as a
potent biocidal shown to knock out beneficial species of bacterium, leaving pathogens to flourish. By
avoiding conventionally grown beans and grains, and by purchasing organic options, a person can
drastically lower his or her exposure to glyphosate and protect the microbial balance in the gut.
When people have severe intestinal imbalances (ulcerative colitis, Crohn’s disease, celiac
disease), they may not be able to digest complex carbohydrates effectively at all. Your intestinal cells
secrete enzymes that digest carbohydrates; if the intestinal surface is damaged by food sensitivities,
pathogenic microbes, or chemical exposure, these enzymes may not function well at all. As a result,
complex carbohydrates are not broken down properly and used by the body. Instead they are used by
nonbeneficial bacteria and yeasts. These same organisms can cause damage to intestinal cells. This
continued damage inhibits more carbohydrate-digesting enzymes from being secreted, and thus more
yeast and bacterial overgrowth, contributing to a vicious cycle. Along with using digestive enzymes
and antimicrobial plant compounds, like berberine and oregano oil, some people benefit from
eliminating specific complex carbohydrates in order to break this cycle. The Specific Carbohydrate
Diet (SCD Diet) andGut and Psychology Syndrome (GAPS Diet) are two amazing books foraddressing these issues.
In summary, a Paleo diet is ideal for those wanting to eat healthier and remove all processed
foods from their diets. Eating a plant-rich Paleo diet—one that revolves around fresh vegetables and
fruits—assures optimal nutrition. Consider avoiding grains and beans if your gut is damaged and you
have severe microbial imbalances. Remember to also consider how much animal fat you are
consuming—as the levels of certain toxins build up in our world, they will concentrate in animal fat.
These toxins can cause an increased risk for diabetes, obesity, and a leaky gut.
A Paleo diet is beneficial for:
Those who have celiac disease or a gluten sensitivity
Healing food and environmental allergies
Healing autoimmune disorders
Nourishing a weak, depleted child or adult
Providing key nutrients for the brain development of a fetus and growing child
Weight loss
Reducing inflammation
Treating acne and other skin conditions
GETTING STARTED WITH WHOLE LIFE NUTRITION
Consider completing an Elimination Diet at www.WholeLifeNutrition.net to determine the foods thatyou may be sensitive to. We have found that an organic whole foods, gluten-free diet that is
completely free of foods you are sensitive to can do wonders for your health. However, everyone is
unique. Some people thrive on vegan diets, while others do best on a Paleo diet. There are recipes inthis book that will appeal to all audiences. We recommend you listen to your body as you try different
dietary choices, as it will tell you what is working best and what is not. You may want to give a new
diet some time as your body adjusts to the changes. If your symptoms of discomfort persist, we
suggest you consult a Functional Medicine–trained doctor. You can find a practitioner by going to
www.FunctionalMedicine.org and clicking on the “Find a Practitioner” button.
If you’re still feeling confused as to what to eat, consider this: When researchers look at “blue
zones,” or areas around the planet where people live the longest and with the greatest health, they
notice a dietary pattern. People living in these blue zones are consuming a plant-rich diet, full of
unrefined whole grains, legumes, vegetables, and fresh fruit, along with a small amount of animal
foods. The recipes in this book follow these guidelines. So living a healthy lifestyle has never beeneasier! Just choose from the 300 recipes in this book and you’ll be living healthier and feeling better
in no time!
2
THE WHOLE FOOD SENSITIVITY STORY
A journey of a thousand miles must begin with a single step.
—Lao Tzu
Current research suggests that food allergies and sensitivities are far more common than we might
have imagined. The number of people having immune reactions to foods is increasing. This is due to
the many changes our immune systems are experiencing. Changing levels of beneficial bacteria,
drastic increases in chemical exposure, and poor nutrition are making our immune cells more reactive
to their environment.
Gluten, dairy, and eggs are some of the most common foods that people can be sensitive to. The
majority of clients that we see are sensitive to at least one of these food groups. Upon providing themwith options that are gluten-, dairy-, and egg-free, their lives change.
The following conditions can be associated with a food sensitivity:
Acid reflux
Constipation
Chronic fatigue
Diarrhea
Chronic headaches
Migraines
Sinus problems
Arthritis
Eczema
Asthma
ADD/ADHD
Irritable bowel disease
Type 1 diabetes
Osteoporosis
Multiple sclerosis
Dementia
Hypothyroidism
People often don’t realize just how much of their health concerns are associated with the foods
they eat. Moods, intestinal health, body weight, and other issues can be directly correlated with food
sensitivity reactions. I see it time and time again in my practice—someone has a host of symptoms
and, in the end, it’s actually a food sensitivity that’s wreaking havoc on his or her body. For instance,
in December of 2006, Sally came into my office with a laundry list of symptoms. She had beendiagnosed with asthma, acid reflux and other digestive imbalances, chronic fatigue, and a host of
psychiatric disorders, including atypical bipolar disorder, anxiety, and depression. Due to Sally’s
chronic fatigue, she could only function for about 5 to 6 hours per day. After bouncing around from
specialist to specialist for 10 years, Sally was referred to my office by one of her neurologists. It
appeared obvious from her symptoms list that she was reacting to gluten and potentially a few other
food proteins. After three sessions, Sally (and her husband) reluctantly agreed to try an EliminationDiet to identify possible foods that could be making her symptoms worse. On day 12 of the diet,
Sally’s chronic fatigue all but disappeared. The asthma vanished and her mood stabilized. After 9
months of dietary changes, Sally is healthier than ever and experiences 15 hours of abundant energy
per day as long as she avoids gluten, dairy, eggs, yeast, and soy. In addition to cooking many of the
recipes from this book as daily staples, Sally also added a number of cultured and fermented foods to
her diet, including kombucha, cultured vegetables, and homemade, gluten-free sourdough bread. The
only complaint she has now is that she needs to spend money on new clothes as she continues to lose
weight.
ARE WE ALL TILT-ED?
Environmental doctors have been witnessing food reactions in their patients who were exposed to industrial chemicals
for many decades. When they examine patients with acute chemical toxicity, they will often say that many of them
develop sensitivities to foods overnight. They attribute this to the way chemical exposure alters immune cell function,
making them less tolerant to “normal” signals in the environment, like foods. The phrase that is used to describe this is
called a Toxicant-Induced Loss of Tolerance or TILT. As over 74 billion pounds of chemicals are imported or produced
in the United States every day, scientists are attributing our increase in food sensitivities to people becoming TILT-ed.
WHAT IS A FOOD SENSITIVITY?
A food sensitivity can occur when the immune system considers a food a potential threat to the body.
As a response, the immune cells secrete chemicals called inflammatory cytokines. These chemicals
are signaling molecules that alert other cells of the body of the perceived foreign invader—the food
you just ate. This starts a cascade of events, which can lead to inflammation and disease in the body.
The term “food sensitivity” literally means that your body is sensitive to eating a particular food. We
are all biochemically unique. It seems logical that we would all respond differently to the biological
chemicals in food. As world-renowned nutritional biochemist Dr. Jeffrey Bland often says, “The foodof one can be the poison of another.”
10 Common Food Sensitivities:
Gluten
Dairy
Soy
Eggs
Corn
Yeast
Nightshade vegetables
Citrus
Nuts
Chocolate
Let’s look a little more closely at three of the most common food sensitivities: gluten, dairy, and
eggs. If everyone in my clinical practice were to remove just these three foods from their diets for 28
days or more, I can confidently say that many of their health concerns would improve. These foods all
contain higher levels of proteins that are not always easily broken down. If there are imbalances in a
person’s digestive capacities (their ability to break food down from large pieces to small pieces)
partnered with a leaky gut (openings in the intestinal wall), these proteins can sneak into their bodies
and wreak havoc on the entire system.
GLUTEN
Gluten is a protein complex that is found in wheat, spelt, kamut, barley, and rye. The immune systemin people who are either celiac positive, gluten sensitive, or allergic to wheat perceives gluten as a
foreign invader. This leads to an activation of the immune cells in the intestines when exposed to
gluten. These immune cells release chemicals that lead to a host of symptoms (see list on here). One
particular problem caused by gluten intolerance is destruction or disruption of the surface, or villi, of
the intestines. When the intestinal villi are not functioning, there is a decreased ability to absorb
nutrients from food. This can lead to malnutrition conditions including anemia and osteoporosis. One
can also be sensitive to gluten and not have any damage to the intestines with reactions ranging fromfoggy thinking and joint pain to skin disorders.
There are three primary gluten-related disorders that are commonly researched. According to
scientific studies, wheat allergy accounts of .4% of gluten-related reactions, celiac disease is around
1%, and non-celiac wheat sensitivity accounts for around 6%. If there were no crossovers in these
groups, that would imply that over 7% of the general population would have a negative reaction every
time they ate gluten-associated foods. From what we are seeing in our clinical practice, this number
seems rather low as the majority of our clients feel improvements in health when going on a glutenfree diet. Certain populations of people may be more likely to have sensitivity reactions to gluten. For
example, it was shown in one study that 30% of clients presenting with irritable bowel disease were
actually suffering from a sensitivity to gluten. We have witnessed that many cases of chronic diarrhea,
arthritis, chronic fatigue, migraines, and irritable bowel disease are associated with a gluten
sensitivity. When our clients transition to eating foods free of gluten and other irritating substances,
many of these conditions either disappear entirely or improve considerably.
TRIGGERS OF CELIAC DISEASE
Celiac disease is a genetic condition, but it can be triggered by stressful events in life including pregnancy, childbirth,
viral infections, death of a loved one, or even a surgery.
Common symptoms associated with a gluten sensitivity and celiac disease:
Obesity/weight gain
Weight loss
Diarrhea
Constipation
Gas and bloating
Nausea
Headaches
Fatigue
Skin problems
Joint pain
Acid reflux
Anemia
Osteoporosis
Numbness and tingling
Behavior and mood changes
Dental problems (loss of enamel)
Gluten is found everywhere in our food supply. Baking powder can contain gluten. So can cottage
cheese, soy sauce, beer, and lentils. Many gluten-free foods may also be cross-contaminated with
gluten because they are grown, stored, transported, or processed in the vicinity of gluten-containing
grains. In addition, nonfood sources of gluten include lip balm, playdough, toothpaste, and baby
powder.
Adhering to a gluten-free diet can be challenging. We would estimate that over 90% of our clients
who attempt a gluten-free diet still consume a small source of gluten without ever knowing it. It often
requires a thorough diet diary evaluation to find all the potential pitfall foods. Once these foods are
replaced in a gluten-sensitive individual, changes in health are often seen immediately. See our
website, www.WholeLifeNutrition.net, for more information.
We invite you to explore this topic further with your local health-care practitioner and Gluten
Intolerance Group, www.Gluten.net. You can find a Certified Gluten Practitioner at
www.TheDr.com. Celiac disease is now being accurately diagnosed via four blood markers (IgAanti-dpgli, IgG anti-dpgli, IgA anti-tissue transglutaminase, and IgA anti-endomysium). This negatesthe need for an invasive biopsy. Saliva tests, blood tests, and even biopsies are not able to diagnose a
gluten sensitivity. The only diagnostic tool available for gluten sensitivity remains an Elimination
Diet—eliminating gluten from the diet for a minimum of four weeks and then challenging it back in to
determine if you have a reaction.
Marian, a 58-year-old busy school teacher from California, called our clinic complaining of constant arthritis pain.
She had been experiencing this pain for over 8 years and had heard that dietary changes may be able to help. Her
other conditions included carpal tunnel syndrome, trigger finger, frequent loose stools, and fatigue. Marian needed to
have energy to keep up with her students. After our initial phone consultation I suspected that her symptoms indicated
a potential sensitivity to gluten-containing foods. I recommended Marian try a gluten Elimination Diet for 2 weeks. After
her initial 2-week dietary change, her symptoms and pain diminished substantially, bowel movements normalized, and
she experienced increased energy. I gave Marian many of our gluten-free recipes, supplements to help heal her
intestines, and continued with our phone consultations. She is now following a gluten-free diet, is living pain-free, and
says she feels 20 years younger.
DAIRY
For many years, cow’s milk has been advertised as the elixir of health. Whether it was for strong
bones or big muscles, most of us were told to drink up. In formula, and in bottles, some of us started
drinking it at birth. Because cow’s milk was designed for an entirely different species of animal, a
large portion of the population has an adverse reaction when consuming it. Beyond the majority of the
world’s population that are lactose (milk sugar) intolerant, many people also have various reactions
to the proteins in cow’s milk. There are at least 30 antigenic primary proteins in milk. Casein is the
most commonly used milk protein in the food industry; lactalbumin, lactoglobulin, bovine albumin,
and gamma globulin are other protein groups within milk. Milk proteins are listed on food labels with
a variety of names such as milk solids, skim milk powder, casein, caseinates, whey, and albumin.
The feeding of cow’s milk formula has been well documented as contributing to cases of eczema,
colic, diarrhea, and sinus conditions in infants. When breast-feeding mothers consume dairy products,
their exclusively breast-fed children may test positive to having a cow’s milk protein immune
reaction as well. Later in life, a cow’s milk sensitivity can contribute to sinus conditions, asthma,
eczema, headaches, arthritis, acid reflux, constipation, and other bowel problems.
Common symptoms associated with a dairy sensitivity include:
Gas
Abdominal bloating and pain
Diarrhea
Constipation
Gastrointestinal bleeding
Anemia
Nausea and vomiting
Acid reflux
Chronic headaches/migraines
Joint pain/arthritis
Rhinitis
Ear infections
Hay fever
Asthma
Eczema
Depression and mood swings
ADHD
Bed-wetting in children
Katie, a 2-year-old girl, and her mother, Joan, came in to see me regarding Katie’s asthma. Her doctor’s skin prick
test had identified Katie as having multiple airborne allergies, including dust, mold, and pollen. Katie also displayed
behavioral problems, dark circles under her eyes, and reoccurring sinus infections. After a few visits to the emergency
room, Katie’s family did everything they could to eliminate the airborne allergens in their home including removing all of
their carpeting and replacing it with hardwood flooring, repainting the walls, and covering all mattresses and pillows
with hypoallergenic covers. After doing all of this, Katie’s symptoms did not change. Katie’s mother then decided to
see me. I mentioned to Joan that Katie’s symptoms might be associated with a dairy sensitivity. Joan was
apprehensive to take cheese out of Katie’s diet, considering it was her favorite food. After a few more consultations
and a health food store tour, Joan felt confident that she had enough dairy-free food options for her daughter. After the
second week of eating dairy-free, Katie’s sinuses began to drain, and, more importantly to Joan, Katie’s mood was
better than it had been in the last 6 months. Joan now controls Katie’s asthma attacks through dietary changes alone,
and is grateful to have a happy, healthy daughter.
In our own practice, we have seen that by eliminating or reducing dairy products, many health
conditions resolve on their own, without the use of medications. When milk antigens get through the
gut mucosa intact, they may be responsible for a host of delayed immune responses that do not depend
on the standard antibodies that people associate with allergies called IgE antibodies. These delayedimmune responses depend on antibodies, like IgA, IgG, IgD, and IgM antibodies, that do not show upon standard allergy skin prick tests designed to pick up IgE related reactions. To determine if you
react to dairy, we recommend following a 30-day dairy Elimination Diet. See our website,
www.WholeLifeNutrition.net, for more information.
EGGS
Eggs have long been known to be one of the most common allergens in children. This may be due to
early exposure to egg albumin that is in vaccines. We have noticed that people with conditions such
as eczema and migraines often improve on an egg-free diet. Four proteins in eggs that cause much of
the problems are ovomucoid, ovalbumin, ovotransfferin, and lysozyme. Eggs can be an ingredient in
many processed foods including glazes on pastries, ice cream, some margarines, noodles, processed
meats, sauces, candy, a wide variety of ready-made foods, custards, and breads. Egg proteins can
also hide in lotions, shampoos, vaccines, and in some medications. Always read labels to determine
if a product contains eggs. Eggs listed on the label may appear as albumin, globulin, livetin,
lysozyme, or lecithin. In addition, many people who react to hen’s eggs will also react to eggs of
another species, including duck and turkey.
Common symptoms associated with an egg sensitivity include:
Abdominal bloating and pain
Diarrhea
Constipation
Nausea and vomiting
Chronic headaches
Migraines
Rhinitis
Asthma
Dermatitis
Eczema
Hives
Itching of the mouth and tongue
Wheezing
Christy, a 48-year-old business woman, came in to my office with chronic migraines and chronic back pain. I
suspected a food sensitivity and advised her to see her doctor to get an updated ELISA (enzyme-linked
immunosorbent assay) blood allergy test. The test results showed positive IgG and IgE antibodies for eggs and dairy.
Ali then provided cooking classes, recipes, and meal planning. After 3 weeks of eliminating all dairy and egg products,
Christy’s chronic migraines disappeared. Christy then had laboratory tests done for both vitamin D deficiency and
gluten sensitivity, which both showed imbalances. She then went on a gluten-free diet and supplemented with vitamin
D, and is now free of her back pain as well.
THE ELIMINATION DIET
We have found the process of removing potentially irritating foods from our clients’ diets to be
incredibly effective in improving a host of diseases and disorders. In order to find out what foods are
contributing to your health disorders, it is necessary to take out the 10 most common suspect foods
(see list on here) for at least 28 days. If your body was getting inflamed when you consumed these
foods, you will likely notice a huge change when the irritating foods are removed. Many of the
common symptoms of stomach upset, bowel problems, skin rashes, headaches, and mood will calmdown or go away all together. At that time, you can add back in the suspect foods one at a time to see
which ones are responsible for your reactions. This process of eliminating foods and then adding
them back in is called an Elimination Diet. After recommending these diets to thousands of people,
we have come up with some valuable resources and tasty recipes to help you get the best possible
results from your dietary experiment. You can find this detailed information on the Elimination Diet at
www.WholeLifeNutrition.net.
3
DIGESTIVE HEALTH
When health is absent, wisdom cannot reveal itself, art cannot manifest, strength cannot
fight, wealth becomes useless, and intelligence cannot be applied.
—Herophilus, 300 BC
Your digestive tract is an important interface between your body and the outside world. It is a highly
tuned mechanism designed to discern friend from foe—healthy food from things that might harm you.
At the same time, it is responsible for directing the digestion and absorption of food and all the vital
nutrients that come along with it.
When things go wrong with your digestive tract it has far-reaching impacts on your overall health.
Scientists are discovering that there is a connection between digestive imbalances and obesity,
diabetes, mental and behavioral disorders, heart disease, and autoimmune disorders. Maintaining a
healthy gut is a strong support for your overall health and well-being.
In this chapter we’ll explore some important, simple ways you can nourish your digestive system,
which can affect your overall health and well-being.
DO YOU HAVE A HEALTHY DIGESTIVE SYSTEM?
If you have one or more of the following symptoms, your digestive system could be impaired:
Eczema, acne, and other skin conditions
Food and environmental allergies
Frequent bowel movements (3 or more per day)
Consistently loose stools
Consistent constipation
Stools that float, are lighter in color, or are urgent
GI upset after eating fatty or greasy foods
Frequent bloating, distention, gas, or belching within 15 to 45 minutes after eating
Undigested food in the stools
Intestinal cramping
WHAT IS DIGESTION?
The word digestion literally means to break from large to small. Food must be broken into smaller
pieces before we can access and absorb the nutrients it contains. This process usually begins with
chewing and the secretion of enzymes from our saliva.
Gastric Acid
Within seconds of swallowing, our food ends up in our stomachs where we hopefully have gastric
juices with a pH similar to battery acid. Stomach acid is amazing at breaking apart food proteins and
hard-to-digest items. At the same time, acid protects us from parasites, bacterium, or viruses that may
be traveling on or in our food. Stomach acid also plays a prime role in preparing minerals and
vitamins for absorption, and activating enzymes that will further help us break apart our food. Another
interesting effect of stomach acid is the breakdown of foods into small enough fragments that our
immune systems can recognize them. If we do not break down our food, and it somehow sneaks
through our intestinal wall, our immune cells may not recognize these larger food fragments and
instead mistake them for foreign substances. As a result, they may launch an immune attack that leads
to inflammation and possibly intestinal damage.
To get an idea of how important stomach acid is, we can look at what happens when we take it
out. Acid-blocking medications such as Prilosec, Nexium, and Prevacid have been shown to shift the
acid levels in the stomach from a pH similar to battery acid (1.2–1.6) to a pH of 5.0, which is the
same as table vinegar! You can imagine that vinegar would be far less effective than battery acid in
breaking apart foods to access nutrients and protect us from foreign invaders. Use of these
medications over the long term has been associated with nutrient deficiencies such as vitamin B12,
zinc, and magnesium, as well as an increased risk for hip fractures, pneumonia, and bacterial
overgrowth. Research indicates that people taking acid-blocking medications have a significant
increase in both food (10.5 times increase) and airborne allergies months after taking these
medications.
SYMPTOMS OF LOW GASTRIC ACID
The most common immediate symptoms experienced by people with low gastric acid are gas and bloating,
specifically in the stomach and upper GI tract. Some people experience nausea and cramping as well.
CCK and Pancreatic Enzymes
Once food passes out of the stomach, the cells in the upper small intestine, or duodenum, “read” the
food to determine what needs to happen next. Fatty acids (fats) and peptides (protein fragments) will
signal the secretion of hormones that will help digest them further. One of the primary hormones used
is called cholecystokinin or CCK. This literally means the bile (chole) sack (cyst) moving (kinin)
hormone. As the name implies, CCK tells the gallbladder to secrete bile. Bile is like detergent. Itsplits apart, or emulsifies, fat globules into smaller groups of fatty acids.
SYMPTOMS OF A LACK OF PANCREATIC ENZYMES
If you are lacking in digestive enzymes, you could likely experience gas, cramping, nausea, looser stools, frequent
stools, orange-colored stools, floating stools, or see undigested food in your stools. One study looking at the ingestion
of pancreatic enzymes showed that people were able to reduce from 4 bowel movements per day to 1 with enzyme
supplementation.
Imagine for a second, a greasy dish in a sink of hot water. All the fat floats to the top of the sink.
Squirt some liquid dish soap into the sink and… whoooosh! All of the fat breaks apart. Bile acts like
detergent in breaking apart fats so they are ready to be absorbed into your body.
CCK also stimulates the pancreas to secrete digestive enzymes. Enzymes facilitate the breakingdown of proteins, carbohydrates, and fats into smaller pieces.
Bacteria in the Role of Digestion
If you cannot break down food properly, intestinal organisms will likely do it for you. But this can
come at a price as many of the beneficial organisms thrive on properly broken down foods, while
pathogenic or potentially harmful organisms thrive on undigested foods. As a result, people with CCK
and pancreatic enzyme insufficiencies are susceptible to a potentially uncomfortable condition called
small intestinal bacterial overgrowth or SIBO.
Bacteria and other organisms in the intestinal tract play a vital role in digestive health. Studies
have demonstrated that intestinal organisms can “communicate” with intestinal cells, allowing for
either a calm immune system environment or a relatively volatile one. There are actual receptors,
called Toll-like receptors, that stick out of the intestinal cells waiting to interact with the surrounding
environment. When proteins from bacteria bind to these receptors, chemicals are released that allow
for normal intestinal surface function. Inflammation is calmed down, and if an injury does occur, there
is a robust repair response. On the contrary, if certain bacteria species are not present in the intestinal
tract and these receptors are not bound to bacterial proteins, then the intestinal cells are more
sensitive to injury and cannot repair themselves as well. Beyond this, beneficial bacteria also protect
us from toxins; help to manufacture nutrients such as vitamin K, amino acids, short-chained fatty
acids, and biotin; crowd out pathogenic organisms; break down antinutrients such as lectins, phytates,
oxalates, and saponins; and help in the overall digestion process. As humans, our lives and our health
depend upon having a healthy inner ecosystem of bacteria.
QUICK FACTS ABOUT BENEFICIAL BACTERIA
Assist with digestion, absorption, and assimilation of food nutrients
Keep your immune system calm
Transform toxic substances so they are less toxic
Degrade antinutrients from food such as phytates, lectins, saponins, and oxalates
Produce vitamins such as K and biotin
Produce amino acids such as phenylalanine, tryptophan, and tyrosine (precursors to happy hormones)
Protection from a Leaky Gut
Bacteria lower inflammation in the body by keeping your gut from being leaky. When beneficial
bacteria are missing, disease-causing or pathogenic bacteria can flourish. Harmful bacteria secrete
chemicals that break down our intestinal barriers, causing a leaky gut. This is where gaps are formed
between intestinal cells, allowing contents from the intestines to leak into our bodies. The primary
content of our intestines is bacteria. So when our guts leak, bacteria, including the dangerous
varieties, as well as food particles end up in our bloodstreams. When this happens, our protective
immune cells launch an attack against these foreign invaders and secrete a barrage of harmful
chemicals. Once these “alert and alarm” chemicals are in the bloodstream, they can affect the entire
body. They can cause damage to surrounding tissue and change cellular behavior throughout your
body. This includes altering your appetite, shuttling fat in your fat cells, and decreasing your cells’
ability to utilize blood sugar. These very same inflammatory chemicals lead to obesity, diabetes,
cardiovascular disease, arthritis, and other inflammatory diseases. Isn’t it amazing how much we
depend on bacteria for all aspects of our health?
SYMPTOMS OF ALTERED GUT MICROBIOTA
Gut microbiota is a complex of microorganism species living in your digestive tract. In fact, the human body carries
about 100 trillion microorganisms in its intestines! Microbe imbalances can contribute to reflux, belching, gas, nausea,
cramping, loose stools, periodontal disease, and a host of other issues. Having an imbalanced inner ecosystem of
bacteria leads the immune system to be in a constant state of alert and alarm. This creates a ripe environment for
diseases such as irritable bowel, diabetes, cancer, arthritis, food and airborne allergies, autism, celiac disease,
eczema, and autoimmune disorders.
BLOOD SUGAR REGULATION AND YOUR DIGESTIVE
SYSTEM
Bacteria and yeasts need foods to survive and thrive. Processed diets containing refined carbohydrates readily feed
pathogenic yeasts and bacteria. Pathogenic organisms cause the immune system to be hyper-reactive to stimuli and
contribute to a leaky gut. An inflamed and leaky gut allows chemicals that alter sugar and fat metabolism to circulate in
your blood. When insulin docks onto cells, it normally signals transporters to take sugar out of the blood. Inflammatory
chemicals will block the signaling from insulin. This allows sugar levels to increase in the blood, stick to proteins, and
get converted to fat. At the same time, these inflammatory chemicals can sneak into your fat cells and signal them to
grow.
The scientific story of “all carbs turn to sugar in your blood” is more complex than that. It may be that the microbe
story actually has more importance than the blood sugar story. In fact, when microbes from a thin person are
transferred to an obese person, the obese person will begin “thinning out” within a few days when they are on a highcarb, low-fat diet.
WHAT’S INVOLVED IN DAMAGING YOUR DIGESTIVE
HEALTH?
1. Food Sensitivities
Food sensitivity reactions, such as to gluten or dairy, cause irritation and inflammation in the
upper intestines. This often leads to damage of intestinal tissue, a leaky gut, and a subsequent
breakdown of the digestive and absorptive processes. Without proper intestinal cell function, signals
for hormones like CCK to be released never occur, causing a lack of bile and pancreatic enzymes.
This leads to undigested food, bacterial imbalances, and food particles too large to be absorbed. Inthe presence of a leaky gut, this can cause further inflammation and exposure to food particles that can
cause even more food sensitivities.
2. Cesarean Births and Formula Feeding
During a vaginal birth, bacteria from the mother immediately begins to colonize an infant’s
digestive tract, taking up to a month to become fully established. When an infant is born through a
cesarean section, bacteria from sources in the operating room, such as the air, nurses, and doctors,
colonize the infant’s digestive tract. As a result, cesarean-born babies are more likely to have immune
imbalance disorders like asthma, eczema, and allergies. Since some women do not have a choice on
how their baby decides to come into the world, we highly recommend giving c-section newborns a
special infant probiotic powder right after birth.
3. Common Toxins
Many toxins like mercury, PCBs, Roundup, triclosan (from hand sanitizers), and pesticides cankill beneficial bacteria that would normally keep the intestines calm. These chemicals can harmsurrounding tissues in the intestines leading to more leaky gut symptoms and inflammation.
4. Medications
There are many medications that can cause an imbalance in your intestines that will lead to
digestive upset. Three of the most common associated with intestinal disorders include acid-blocking
medication, nonsteroid anti-inflammatories, and antibiotics.
Acid-Blocking Medications. Acid-blocking medications such as Prilosec, Nexium, and Zantac
decrease your gastric acid significantly. Without adequate acid to burn incoming invaders, people on
these medications are more susceptible to viral infections and bacterial imbalances. Acid is normally
responsible for breaking down hard-to-digest food items and assists with making vitamins and
minerals more absorbable. Lower acid in the stomach for long periods leads to nutrient deficiencies
and undigested foods. Undigested foods can feed unfriendly bacteria leading once again to bacterial
imbalances.
Nonsteroidal Anti-Inflammatories (NSAIDs).NSAIDs such as aspirin, ibuprofen (such as Adviland Motrin), and naproxen (such as Aleve) directly irritate the intestinal cells, while also lowering
protective chemicals (prostaglandins) in the GI tract. As a result, the devastating effects these
medications can have to the digestive tract are well-known and well documented. According to a
study published in the Journal of Therapeutics and Clinical Risk Management in 2009, “Major
adverse gastrointestinal events attributed to NSAIDs are responsible for over 100,000hospitalizations, $2 billion in health-care costs, and 17,000 deaths in the U.S. each year.”
Antibiotics. A single course of antibiotics has been proven to cause lifelong changes in a person’s
bacterial colonies. A common side effect of antibiotic use indicating an immediate imbalance in the
intestines is “antibiotic-associated diarrhea” (AAD). Knocking out the beneficial bacteria in theintestines can cause problems with nutrient metabolism and absorption such as with carbohydrates
and short-chain fatty acids, as bacteria play a key role in these processes. When protective beneficial
bacteria are killed off by antibiotics, disease-causing organisms like Clostridium dif icile are more
likely to flourish. Both of these problems cause flushing of the intestinal contents, leading to diarrhea.
SIX STEPS TO NOURISH YOUR DIGESTIVE SYSTEM
1. Test for Food Sensitivities
Look at food first! There are over 22 tons of food matter that you will consume in your lifetime.
You could be taking in food substances that are irritating your intestines, are hard for your digestive
system to break down, or are causing bacterial imbalances. An Elimination Diet
(www.WholeLifeNutrition.net) will help you determine which foods your body is considering to be
friends, and which it is considering to be foes.
2. Filter Your Water
Water that is treated with chlorine-based chemicals and that contains harmful antibiotic residues
can wreak havoc on your gut. Consider a reverse osmosis filter and possibly an additional carbon
block filter to remove these contaminants.
3. Remove Mercury Fillings
Mercury exposure from mercury amalgams can alter your intestinal flora and general health. A
trained International Academy of Oral Medicine and Toxicology (IAOMT) dentist can consult you onthe extremely important steps that are needed to replace your mercury fillings.
4. Eat Organic Foods!
Numerous agricultural chemicals cause damage to the intestines. The only way to lower your
exposure today, and 10 years from today, is to purchase organic products that have never come in
contact with herbicides made with glyphosate (such as Roundup).
5. Avoid Processed Foods
Processed foods often contain artificial sweeteners, flavors, and colors, along with fillers,
preservatives, binders, and excipients that can irritate your intestines. Whole plant-based foods
contain natural fibers that can only be broken down by bacteria in your gut. These prelife or prebiotic
substances are needed before the life of bacterium can flourish in your intestines. Whole foods will
also be full of protective plant chemicals (phytochemicals) that can lower inflammation and heal
wounded intestinal tissues.
6. Avoid Triclosan
Choose soaps, hand sanitizers, cleaning products, toothpastes, and personal care products that are
free of triclosan. As an antimicrobial, triclosan is efficient at knocking out beneficial microbes both
in your intestines and in the environment. There are numerous nontoxic ingredients on the market that
can replace triclosan as an antimicrobial. Once good example is the thyme oil used in the Clean Well
All-Natural Hand Sanitizer.
4
THE WHOLE TOXICITY STORY
Your people are driven by a terrible sense of deficiency. When the last tree is cut, the last
fish is caught, and the last river is polluted; when to breathe the air is sickening, you will
realize, too late, that wealth is not in bank accounts and that you can’t eat money.
—Alanis Obomsawin
Chemical companies have been producing or mining chemicals to use for fuel, pharmaceuticals, food
(additives, preservatives, colorants, sweeteners), and pesticides (fungicides, insecticides,
herbicides) for the last 100 years. Not including these just mentioned, there are an additional 74
billion pounds of chemicals produced or imported in the United States every single day! You will
find them in products like shower curtains, foam cushions for couches, paints and varnishes, and the
list goes on. That means that there are well over 250 pounds of chemicals produced per person per
day in the United States.
We are finding more and more of them in the bodies of humans as well as animals. Scientists are
finding that most people are walking around with a soup of industrial chemicals in their bodies. There
have been studies that have demonstrated that even the cord blood of unborn infants contains hundreds
of chemicals including heavy metals like lead and mercury, flame retardants like PBDEs
(polybrominated diphenyl ethers), pesticides, and PCBs (polychlorinated biphenyls). Collectively,
these are known to adversely affect the brains, immune systems, and reproductive systems of children,
as well as contribute to cancer cell growth in both adults and children.
These chemicals circulate through our bodies at the parts per billion and parts per million levels.
That doesn’t seem so bad, right? Did you know that most pharmaceutical drugs work at these same
levels? Ken Cook, president of the Environmental Working Group, states: “Albuterol is in the desk ofevery nurse because one dose of it, at 2.1 parts per billion, will stop an asthma attack. One dose of
Paxil, a common antidepressant, operates at 30 parts per billion. And then there is NuvaRing, whichis a commonly prescribed birth control drug. It is active at 0.035 parts per billion.” Surprisingly, we
all expect prescription and over-the-counter medication to work every time we take it. That means
that we should expect these industrial chemicals to have an effect in the part-per-billion range as
well.
These industrial compounds are building up in the air, water, and food supply. It is important to
understand that many of the diseases on the rise today are likely the result of a buildup of these
chemicals in the body. A Whole Life Nutrition lifestyle takes into account that our collective health
goes far beyond diet. It encompasses everything we ingest, including the air we breathe, the water we
drink, and the toxic chemicals we come into contact with in myriad ways. It is time to take action to
not only reduce chemicals in our environment, but to find alternative ways of living that support the
health of the people and the planet.
AIR
The Organization for Economic Co-operation and Development released a report in 2012 stating:“Urban air pollution is set to become the top environmental cause of mortality worldwide by 2050,
ahead of dirty water and lack of sanitation. The number of premature deaths from exposure to
particulate air pollutants leading to respiratory failure could double from current levels to 3.6 million
every year globally, with most occurring in China and India.”
Unfortunately, what starts in China and India does not stay there. Both of these nations are growingeconomically and plan to fuel their increased energy needs with coal. Mercury is a natural component
of coal, and when burned to generate electricity, it is released through the smokestacks into the air,
contributing to almost half of all mercury emissions!
The EPA and international organizations recognize that coal-fired power plants are a prime
contributor to the air pollution mentioned above. Along with chlor-alkali plants, incinerators, and
cement factories, coal power plants are emitting over 6,500 tons of mercury into the air every year.
This “Brown Cloud” of mercury and other pollutants is tracked by NASA and other organizations andcan travel across the Pacific Ocean in as little as 7 days, depositing pollution on the United States.
Alaska Action states: “At least 20% of the mercury in (Alaska) is attributed to Asian coal plants andindustry, and it is deposited onto coastal waters and inland where it ends up in the local food chain,
threatening the health of the state’s wildlife, ecosystems, and human communities.”
Most of the mercury exposure we get is through consuming contaminated fish and shellfish.
Microscopic organisms in the water and soil convert inorganic and elemental mercury into
methylmercury, also called organic mercury, which accumulates up through the food chain in fish,
animals, and people. Elemental mercury from air pollution can also be converted into methylmercury
inside the body.
Quick facts about mercury contamination in our environment:
The top 100 meters of the ocean have twice as much mercury as they did the previous century.
Predatory fish contain 12 times the mercury now as during preindustrial times.
When mercury samples in fish were examined in nine countries, the vast majority showed that a
single serving per month would be considered toxic.
Hair samples from Cameroon, Cook Islands, Indonesia, Japan, Mexico, Russia, Tanzania, andThailand showed 82% of people had mercury levels higher than the U.S. EPA reference dose that
would be determined safe in humans.
Mercury is a neurotoxic substance to humans and animals. Unborn babies are at the greatest riskfor damage due to mercury exposure as methylmercury (usually from the mother’s fish consumption)
passing through the placenta. Hundreds of thousands of babies born each year in the United States are
at risk for learning disabilities due to mercury exposure in utero. Common symptoms of mercury
exposure include tremors, emotional instability, insomnia, memory loss, neuromuscular changes,
headaches, polyneuropathy, and performance deficits in tests of cognitive and motor function.
What can you do to reduce mercury exposure?
Eat more beans, greens (especially cruciferous vegetables), fruits, and brown rice, as chemicals
and fibers in these foods help to lower absorption of mercury and increase the metabolism and
elimination of mercury.
Eat fermented foods and take a high-quality probiotic supplement. Research has shown that
beneficial bacteria can reduce the absorption of mercury.
Eat types of fish that are lower in mercury, such as wild salmon, anchovies, and herring. Avoid
swordfish, marlin, orange roughy, shark, and ahi tuna. Parents are advised to limit their children’s
intake of tuna to one 3-ounce serving per month!
Consider having your mercury fillings replaced by a dentist associated with the International
Academy of Oral Medicine and Toxicology. The content of amalgam fillings can be up to 50% or
higher in mercury, and contribute up to 50% of a person’s daily mercury exposure.
Consider seeking advice from an alternative medicine physician who is trained in mercury testing
and oral DMSA supplementation. Research has shown this to be a safe and viable way oflowering mercury levels, even in children.
If you have the option, choose Green Energy on your power bill. That way you only support the use
of solar, wind, and hydroelectric power that will not contribute to more mercury release via coal
power plants.
Find alternatives to type 3 plastics or PVCs (polyvinyl-chlorides). These plastics are the primeuse for chlorine in the United States, and often contain plasticizing agents such as phthalates that
have been shown to increase breast cancer. Mercury cell chlor-alkali plants are a major
contributor to mercury in our environment.
WATER
In the past, drinking water contained hydrogen, oxygen, and a host of minerals—pure water! In the
present, water commonly contains pharmaceuticals, heavy metals, chlorine or chlorine metabolitebased disinfection by-products, antimicrobial soap chemicals (triclosan), pesticides and herbicides,
as well as hundreds of other compounds. Chemicals released into the air will most often get pulled
down to earth by rain; and the rain will collect in streams, rivers, lakes, and wells. Chemicals
disposed of by industry also get washed into the very same watersheds when it rains. As a result,
water is a storage area for industrial chemicals.
Studies looking at pesticide residues coming out of wastewater treatment plants have shown that
the treatment process does often not reduce them. More than half of the finished drinking water
samples from 19 drinking water treatment facilities contained pesticides and pharmaceuticals
including a known sedative drug called merpobamate; an antiseizure drug called phenytoin, which is
known to deplete folic acid and may increase suicide risk; and an herbicide called atrazine that alters
hormone function, can increase cancer in humans, and is associated with preterm births. Although the
herbicide atrazine was banned in Europe in 2004, 90% of water samples from 139 water systems in
the United States in 2003 and 2004 had measurable levels of atrazine.
What can you do?
Drink purified water preferably from a reverse osmosis (RO) system. Some RO systems alsocome with an additional carbon block to lower chemical residues. You may have to add in
nutritional minerals to your diet in order to supplement losses from filtration.
Consume a healthy, organic whole foods diet to decrease the global burden of chemicals used in
agriculture. A diet rich in organic plant foods also supports your immune and detoxification
systems to process the chemicals once you are exposed.
FOOD
Our exposure to chemicals in the food supply is increasing at an alarming rate. Eating organic is one
of the best ways to reduce direct exposure to pesticides, but even if you are eating an organic diet,
you may still be getting certain chemicals hidden in certain foods.
There is a class of chemicals that is extremely resistant to biological breakdown so they persist in
the environment for many years. These Persistent Organic Pollutants (POPs) are all lipophilic—meaning they accumulate in fat, particularly in the fat of animals.
Dioxins, common POPs, are some of the most toxic substances known to man with clear evidencethat they can alter learning in children, cause cancer, change blood sugar metabolism, suppress
immune function, and alter hormonal function, such as thyroid and testosterone. According to a USDAreport in 2000, a time when over a trillion pounds of dioxins had not yet been released, “dioxin is a
human carcinogen and that the lifetime cancer risk associated with the average person’s body burden
of dioxin is between 1 in 1000 and 1 in 100. This estimate of risk is ten times higher than EPA’s
previous estimate, and represents a very significant public health concern.”
BLOOD SUGAR REGULATION AND CHEMICALS
Numerous chemicals are affecting our ability to metabolize sugar in the bloodstream. Phthalates and parabens are
commonly found in personal care items like sunscreens, lotions, perfumes, hair gels, deodorants, and colognes that
are being applied to people’s skin each and every day. An increased use of one personal care product per day can
increase phthalates in the urine by 33%. These chemicals have been associated with insulin resistance, diabetes, and
obesity. BPA has been found to leach from even cold plastic bottles, and is now shown to be absorbed through the
mouth and skin. Minute amounts of BPA in the blood affect sugar metabolism. BPA was originally used as a synthetic
estrogen that was added to animal feed to fatten the animals up. We now produce over 6 billion pounds of BPA every
year to use in plastics. They are in, and around, all of us.
Chlorine-based products are where dioxins come from. The production of herbicides,
insecticides, fungicides, pharmaceuticals, and PVC—type3 plastics—contribute to the release of
dioxins, as these are all made with chlorine. By living a healthy life, full of organic foods and free of
pharmaceuticals and type 3 plastics, you will help to protect the planet from one of the most toxic
substances known to man.
There is an increasing body of evidence showing that elevated levels of persistent organic
pollutants (POPs) in humans are tightly associated with diabetes, metabolic syndrome, and obesity. Inone study looking at six common POPs, those participants with the highest levels in their blood were
37.7 times more likely to have diabetes. Rat feeding studies have confirmed that diets containing
higher levels of POPs, regardless of protein, carbohydrate, or fat content, will lead to an increase ininsulin resistance and metabolic disorders over time. This should raise caution to the phrase “add a
little protein with each meal to lower blood sugar.” The source of the protein, along with the fats that
come along with it, may make a significant difference in long-term health. A prime example of this is
farmed salmon.
People now consume more farmed fish than wild fish. They also consume more farmed fish thanbeef. A common practice on salmon farms is to feed fish meal and fish fat to the farmed fish. Because
POPs accumulate in fat, this causes a drastic increase of POPs in farmed fish. In fact, farmed salmonare often the primary source of POP exposure in the human diet.
What can you do to reduce exposure?
Farmed salmon has over 7 times the POPs than its wild counterpart. The consumption of “Atlanticsalmon” as it is commonly known has been linked to an increase in insulin resistance and diabetes.
Always choose wild Alaskan salmon, as Alaskan salmon is never farmed. However, salmon just
labeled “wild” can sometimes be farmed.
Fish from contaminated waterways—the Great Lakes and St. Lawrence River—will becontaminated with POPs. Search online for the terms POPs + your local fishing area to determineif testing of POPs has been done.
Fatty meats will naturally contain higher levels of POPs. Trimming the fat will reduce exposure toPOPs.
High-fat dairy products, such as butter and ice cream, have higher concentrations of POPs.
Choosing coconut oil over butter will reduce exposure.
Choose a fish oil supplement that is frequently tested for PCB levels.
Green tea consumption has been shown to lower the absorption of fats and fat-soluble substances
such as POPs.
Go to www.LifeWithoutPlastic.com for options on how to reduce your consumption of PVC-basedplastic products (type-3). Use of these plastics increases the global supply of dioxins.
5
ORGANICS, YOUR HEALTH, AND THE PLANET
The criteria for a sustainable agriculture can be summed up in one word—permanence,
which means adopting techniques that maintain soil fertility indefinitely, that utilize, as far
as possible, only renewable resources; that do not grossly pollute the environment; and that
foster biological activity within the soil and throughout the cycles of all the involved food
chains.
—Lady Eve Balfour
Organically grown food is an earth-friendly and health-supportive method of farming and processing
foods. Weeds and pests are controlled using environmentally sound practices that sustain our
personal and planetary health. A Whole Life Nutrition lifestyle is based on organic foods, which is
better for you and the planet.
Organic farming methods were the only ways of farming ever used until the early 1920s, when
synthetic pesticides, herbicides, fungicides, and large-scale growing techniques were developed.
After the Second World War, these techniques were largely in place and the American landscape of
small, earth-friendly family farms began to change.
Conventional farming methods adversely affect soil quality, water purity, biodiversity, health of
farmworkers, survival of small family farms, and the taste and nutritional quality of food. Toxic
chemical residues from conventional farming remain in the soil for many years and leech into the
groundwater. DDT, a pesticide that is a known carcinogen, which has long been banned in the United
States, is still found in our soils. Chemicals from industrial farming include not only pesticides but
also heavy metals such as lead and mercury, and solvents such as benzene and toluene. Heavy metals
can directly damage nerves, affecting brain function, and possibly contribute to disorders like autismand ADD, and diseases like Parkinson’s, multiple sclerosis, and Alzheimer’s. Solvents damage the
immune system, which decreases our ability to resist infections.
For every action there is an equal or greater reaction. We are allowing millions of tons of
chemicals to be sprayed on or around our food every single year. As time passes, we realize that
many of the chemicals we imagined to be harmless are not harmless at all. What is worse is that we
are getting bombarded by over 80,000 different chemicals throughout our lifetime. Eating organic
foods dramatically lowers a child’s exposure to dangerous chemicals. A study funded by the U.S.
Environmental Protection Agency found that eating organic foods provides children with immediate
protection from dangerous organophosphate pesticides, which can cause harmful neurological
damage. In 2005, a study was published showing the presence of over 200 chemicals in the umbilical
cord blood of newborn infants. From flame retardants and Teflon to pesticides, all the children tested
had been exposed to potentially harmful chemicals even before they were born. An article in The
Lancet in November 2006 warned of the potential effects these chemicals might be having on the
developing brains of our children. The authors suggested that this overwhelming exposure to
chemicals might be causing a “silent pandemic” of brain disorders. If our children really are our
future, we might want to invest in organics.
Organic farming produces nutrient-rich, fertile soil, which nourishes the plants and keeps
chemicals such as pesticides, fungicides, and fertilizers off the land to protect soil microorganisms,
water quality, and wildlife. Organic farming gives us food that is safer to eat and much more likely to
keep us healthy. Research shows that organic food contains substantially higher levels of vitamins,
minerals, amino acids, and phytochemicals than nonorganic food. For example, you would need to eat
four conventionally grown carrots today to get the same amount of magnesium that you could get fromone carrot in 1940.
MORE NUTRIENTS IN THE FOOD WE EAT
Stress forces plants to make protective phytochemicals (phyto = plant). When plants are subjected to
things like insect bites, weed competition, nutrient changes in the soil, temperature changes, parasite
and bacterial infections, and radiation from sunlight, they are forced to produce protective compounds
in order to survive.
Anthocyanins: The blue and purple pigments found in blueberries, black beans, and eggplant.
IN PLANTS: These compounds are used by plants to fight off infections and protect leaves fromcold temperature and sunlight.
IN HUMANS: They have been shown to promote eye health and heart health, and decrease cancerrisk.
Sulforaphane: The sulfur compounds found in broccoli, cauliflower, cabbage, and Brussels sprouts
are natural pesticides.
IN PLANTS: Their sharp flavor repels insects.
IN HUMANS: These compounds turn on numerous detoxification and antioxidant genes that allowfor protection against a multitude of diseases.
Carotenoids (like beta-carotene, lycopene, and lutein): Orange, yellow, and red pigments found in
pumpkin, carrots, tomatoes, and apricots.
IN PLANTS: These compounds absorb and deflect UV radiation from the sun and act asantioxidants.
IN HUMANS: Carotenoids protect the eyes from light damage, assist in preventing cardiovasculardisease and prostate cancer, and act as powerful antioxidants in the body.
Conventional agriculture, which uses herbicides, pesticides, and fertilizers, is designed to reduce
the stress on crops. Do these crops then produce and pass on fewer protective compounds?
ORGANIC VS. CONVENTIONAL
The debate between organic and conventional agriculture comes down to the quality of the scientific
research and the interpretation of the results.
In 2011, Kirsten Brandt and a scientific team at Newcastle University in Australia did anextensive review of scientific literature to determine if there are nutritional differences between
organic and conventional produce. They found that organic produce indeed had 16% higher levels of
all protective compounds tested except beta-carotene (which makes sense, as sun exposure does not
change in either mode of growing). The review also cited higher essential amino acids in proteins and
higher vitamin C levels—both major contributors to overall health.
Unlike the paper from Brandt, a Stanford University research article from 2012 neglected to lookat nutrients that had significant differences and therefore came to the conclusion that there were none.
This resulted in a huge media blitz informing the public that purchasing organics was not worth the
extra money. Missing from the study were many of the nutrients that Brandt had found were
significantly higher in organic produce.
What the Stanford paper did reaffirm is that 31% of conventional produce samples had significant
levels of potentially harmful pesticides.
Organic food often costs slightly more, on average, than conventionally grown food. This is
because the cost of production is often higher, the farming methods tend to be more labor-intensive,
and yields may be less than their conventional counterparts. However, if we were to consider all of
the unseen, indirect costs of conventional farming, we would find that industrial farming costs us
more than organic farming. Factors such as high health-care expenses for conventional farmworkers;
clean-up efforts for polluted waterways, rivers, and lakes; and the loss of quality topsoils would all
need to be taken into account when comparing the cost of conventional to organically grown foods. If
researchers are correct in finding that autism, Parkinson’s disease, Alzheimer’s disease, and many
cancers are increasingly prevalent due to our exposure to environmental chemicals, then no price
savings at the grocery store could justify purchasing chemically grown foods. For instance, recent
studies have shown:
All children eating conventional diets had elevated levels of two potent pesticides circulating
through their blood.
Children whose mothers lived within 500 meters of areas that used pesticides were 4.1 times
more likely to develop autism.
Elevated pesticide levels have been associated with reflex abnormalities in infants, lower
development in 2-year-olds, ADHD-like behaviors in 5-year-olds, and lower IQ scores in 7-year-old children.
Life adapts. Species evolve. As we have poured billions of pounds of chemicals on the earth,
insects have become resistant to them, requiring more and more toxins in order to be killed. Weeds
have also adapted at an alarming rate. Over 50% of crops in the midwestern United States are nowresistant to the most commonly used herbicide, Roundup. At the same time, microorganisms in the soil
that are beneficial to both plants and humans are being killed off and replaced by potentially harmful
counterparts. Combined with immune systems that are weakened by chemicals, plants are now more
susceptible to infections, and we are having outbreaks of plant diseases across the United States and
the globe. Instead of following the call from nature to resort to less harmful practices, even more
chemicals are being applied to counteract the effects of the increase of disease. Our shortsightedness
is having negative effects on this generation, and will affect many generations to follow.
CERTIFIED ORGANIC IN THE UNITED STATES
As of October 21, 2002, all agricultural farms and products claiming to be organic must be guaranteed by a USDAapproved independent agency and must meet the following guidelines:
Abstain from the application of prohibited materials (including synthetic fertilizers, pesticides, and sewage sludge)
for 3 years prior to certification and then continually throughout their organic license.
Prohibit the use of genetically modified organisms and irradiation.
Employ positive soil building, conservation, manure management, and crop rotation practices.
Provide outdoor access and pasture for livestock.
Refrain from antibiotic and hormone use in animals.
Sustain animals on 100% organic feed.
Avoid contamination during the processing of organic products.
Keep records of all operations.
Organic food products are grouped into these categories:
“100% Organic”
For a food product to be 100% organic and bear the USDA organic seal, it must be made with 100% organic
ingredients. The food product also must have an ingredient list and list the certifying agency.
“Organic”
In order for a food product to be labeled as “organic” and bear the USDA organic seal, the product must be made from
at least 95% organic ingredients and have an ingredient statement on the label where organic ingredients are listed as
organic. Information on the certifying agency also needs to be listed.
“Made with Organic Ingredients”
To claim this statement, a food product must be made with at least 70% organic ingredients and have an ingredient
statement on the label where organic ingredients are listed as organic. Information on the certifying agency also needs
to be listed.
“Some Organic Ingredients”
Food products with less than 70% organic ingredients cannot bear the USDA seal nor have information about a
certifying agency, or any reference to organic content.
FARMING WITHOUT PESTICIDES
Farming without pesticides or with integrated pesticide management works.
As an example, rice farmers in Vietnam in the late 1980s sprayed early and often when they saw the leaf folder (a
bug that causes only superficial damage, which does not decrease rice yields). This premature and unnecessary
spraying killed wasps, dragonflies, frogs, and spiders that eat another insect, the brown planthopper.
The brown planthopper does far more damage to the rice crops and arrives later in the growing season. Due to a
lack of predators and chemical resistance, it eventually required 500 times higher doses of these toxic chemicals to kill
the planthoppers. As you can imagine, this deluge of poison had numerous negative repercussions.
Seeing the need for a return to a natural balance in 2001, regional insect researchers challenged 950 Vietnamese
rice farmers to reduce pesticides. They performed a study in which two plots of rice were grown side by side. One plot
had conventional amounts of fertilizer and insecticide and the other used decreased amounts of fertilizer and no
pesticide spray for 40 days after planting. The yield in the no-spray fields was as good or better, and the farmer’s
profits increased by 8 to 10%. Since then many farmers have adapted the low- or no-spray farming practices with
equal success avoiding what Science magazine named a “tsunami of pesticides in Vietnam.”
GENETICALLY MODIFIED FOOD
What Is a GMO?
Genetically modified organisms, or GMOs, are plants or animals that have been geneticallyengineered with DNA from bacteria, viruses, and/or other, normally incompatible plants and animals.
The desired outcome is to create a new organism that exhibits a desired trait, such as a crop that can
withstand the direct application of herbicide, or produce an insecticide to directly repel pests.
GMO Facts:
Due to a lawsuit questioning the safety of GMOs in 1998, 44,000 internal memos from the FDAwere made public. Dialogue between FDA scientists and their superiors tells an interesting story.
One quote from the memos reads: “The processes of genetic engineering and traditional breedingare different, and according to the technical experts in the agency, they lead to different risks.”
To date, there have been no human safety trials to determine whether GMO consumption is safe for
humans.
Over 60 nations outside of the United States either label GMOs or outright ban them. Japan, NewZealand, and Ireland have evaluated the safety data and determined that the risks outweigh anybenefits.
The America Academy of Environmental Medicine recommends prescribing GMO-free diets to all
patients.
Numerous animal studies have shown an increase in pituitary, kidney, liver, and intestinal
abnormalities, along with an increased risk for infertility and cancer.
In Quebec, 93% of pregnant women and 80% of their unborn offspring had elevated levels of
toxins from GMO corn in their blood.
Extensive analysis of the most common GMO crops shows they do not offer increased yields, havecaused an increased need for pesticides, and have inferior nutritional value.
Currently over 90% of soy, sugar beets, and canola, and over 80% of corn, are genetically
modified.
GMO ingredients are present in over 70% of all processed foods with the average Americanconsuming 193 pounds of GMO foods a year.
Vote with your dollars. By supporting organic agriculture, you cast your vote to support the
production of safe, whole, and nutritious foods that are good for our planet and all of its inhabitants.
For detailed information and visuals showing a dramatic rise in numerous diseases and disorders
since the introduction of genetically modified foods, visit www.WholeLifeNutrition.net. There, youcan download a GMO-free shopping guide and phone app at the bottom of the “Where are GMOsfound?” page.
THE TOP 12 FRUITS AND VEGETABLES TO BUY ORGANIC
Environmental Working Group, a nonprofit organization, created “The Shoppers Guide to Pesticidesin Produce.” The 2012 guide was based on the analysis of over 28,000 samples taken by the FDA andUSDA, and evaluates ranking as either the 12 worst, or 15 best produce items. The following listcontains the top 12 most pesticide-contaminated fruits and vegetables in America, or “The DirtyDozen Plus,” and the least contaminated product items, or the “The Clean Fifteen.” For moreinformation and to download the actual shoppers guide, please visit www.EWG.org.
DIRTY DOZEN PLUS
1. Apples
2. Celery
3. Cherry tomatoes
4. Cucumbers
5. Grapes
6. Hot peppers
7. Nectarines
8. Peaches
9. Potatoes
10. Spinach
11. Strawberries
12. Sweet bell peppers
PLUS: Kale and collard greens*
PLUS: Summer squash*
CLEAN FIFTEEN
1. Asparagus
2. Avocados
3. Cabbage
4. Cantaloupe
5. Sweet corn
6. Eggplant
7. Grapefruit
8. Kiwi
9. Mangos
10. Mushrooms
11. Onions
12. Papayas
13. Pineapples
14. Sweet peas, frozen
15. Sweet potatoes
Part II
EATING, PREPARING, AND STOCKING
WHOLE FOODS
6
THE BASICS OF A WHOLE FOODS DIET
The doctor of the future will give no medicine, but will instruct his patient in the care of the
human frame, in diet and in the cause and prevention of disease.
—Thomas Edison
Eating a diet consisting largely of fresh, unrefined, whole plant foods every day is like consuming an
arsenal of medicine. In an ever increasingly toxic world, our bodies can no longer afford to be
exposed to processed and refined foods. They cause too much inflammation and do not provide the
multitude of protective compounds found in whole organic foods. Whole foods contain all of the
vitamins, minerals, antioxidants, and phytochemicals we need to prevent and reverse disease and
aging.
At the same time, all people are different and some do not react well to certain foods. Newresearch has found that a whole foods, oligoantigenic diet provides the body with all of the necessary
building blocks for disease-free living and lifelong health. An oligoantigenic diet is one in which
steps are taken to avoid or minimize foods that might cause a food allergy or intolerance. By eating a
diet that does not irritate the immune system at every meal, people can avoid a major contributor to
disease processes. An ideal diet would consist of whole foods that are organic and locally grown.
WHAT IS A WHOLE FOOD?
Whole foods are foods that are as close to their whole or natural state as possible. If you can imagine
the food growing then it is a whole food. Examples of whole foods include fresh vegetables and
fruits, nuts and seeds, whole grains, dried beans, and fresh wild salmon. Whole foods have not been
processed in any way that would disturb their nutrition or flavor. They are therefore free of all
processing additives, such as chemical preservatives, food dyes, flavorings, solvents, and many
others.
Whole foods have not had any parts removed from them. These foods retain all of the nutrients to
properly digest and metabolize themselves. For example, white rice is only part of brown rice (the
nutrient-rich germ and bran parts have been removed), and cornstarch is only part of the whole corn
kernel.
By choosing whole foods, you keep things out of your body that can contribute to many health
problems. For example, the flavor enhancer MSG is found in many foods, including processed “health
foods.” It can be found in yeast extract, calcium caseinate, hydrolyzed vegetable protein, and other
foods. It may be difficult to have every aspect of your diet be a whole food. Small amounts of foods
that are still close to their whole form, such as extra-virgin olive oil and natural sweeteners, can be
used without compromising your health.
7 Good Reasons to Eat Whole Foods
1. To Promote Intestinal Function
There are more microorganisms in the human intestinal tract than there are known stars in the
universe. Certain species of bacteria help us digest our food, manufacture vitamins and amino acids,
repair our intestinal cells, and even calm our immune systems. Foods such as raw cultured
vegetables, raw sauerkraut, unpasteurized miso, and kombucha are sources of these beneficial
bacteria. Many plant foods, such as apricots, asparagus, burdock root, Jerusalem artichokes, and
onions, provide compounds that feed these bacteria, allowing them to flourish. In addition, whole
plant foods, such as beans and whole grains, provide soluble fibers that regulate bowel function, bind
to cholesterol and toxins, and slow the release of sugars into our bloodstream. As the prime spot for
both the absorption of nutrients and elimination of wastes, taking care of your intestines is a key to
optimal health.
2. To Decrease Cellular Damage
Whole foods offer potent phtyochemicals to counteract the negative effects that free radicals have
on the body. Free radicals are unstable molecules that are toxic to our cells because they attack themat the molecular level, causing destruction, mutations, and cell death. Free radical damage can
contribute to cancer, heart disease, arthritis, and many other diseases. Phytochemicals are naturally
occurring compounds in plants. Phyto is the Greek word for “plant.” These plant chemicals have
been formed by nature and work with the body to fight disease. Phytochemicals, which give plants
their color, flavor, and natural disease resistance, are very powerful in preventing and treating
cancer. Diet has been found to be one of the most important lifestyle factors in the development of
chronic disease and has been estimated to account for up to 80% of cancers of the large bowel,
breast, and prostate. Phytochemicals work within the body to prevent cell mutation while keeping
cells reproducing normally. Common phytochemicals include carotenoids, flavonoids, phytosterols,
isoflavones, and phenols. Phytochemicals work synergistically with other nutrients found in foods, so
supplementing with these chemicals does not produce the same effect as eating them in their whole
form, in whole foods.
3. To Decrease Systemic Inflammation
Low amounts of inflammation are needed to run a healthy body. Problems arise when you take in
large amounts of factory-fed animal products, refined sugar, refined vegetable oils, and refined
carbohydrates. These foods promote the conversion of fats, namely arachidonic acid, into proinflammatory compounds. Either directly or indirectly, these foods also have the ability to trigger the
gene expression of hundreds of inflammatory chemicals. This can lead to an increase in pain,
swelling, and cellular damage. When you are in a state of chronic inflammation, cholesterol can
collect in your arteries, causing damaging plaque to build up, fat is deposited in the abdominal region
around your organs, and cancerous cells may replicate unchecked. An increase in inflammatory
chemicals has been associated with most chronic diseases including arthritis, heart disease, skin
disorders, diabetes, obesity, high blood pressure, osteoporosis, and various cancers. When you
consume an anti-inflammatory diet, or one that comes mainly from unrefined plant foods, your body
produces chemicals that cause mild, rather than excessive, inflammatory reactions, which are
conducive to health.
Foods and compounds that trigger and increase inflammation:
Refined polyunsaturated oils such as soy, canola, sunflower, safflower, and corn
Grain-fed red meat
Grilled and processed meats
Refined carbohydrates and sugars
Dairy products, especially highly processed
Chemical additives and preservatives
Pesticides and herbicides
Foods to which you are allergic or sensitive
Foods that decrease inflammation:
Ginger, turmeric, and other spices
Green tea, nettles, and other herbs
Omega-3 fatty acids from wild salmon, flax, walnuts, leafy greens, and purified fish oil
Foods rich in antioxidants such as fresh fruits and vegetables, particularly the cruciferous
vegetables like broccoli, cauliflower, cabbage, kale, and Brussels sprouts
Papaya, blueberries, shiitake mushrooms, sweet potatoes, and other fresh fruits and vegetables
4. To Support Optimum Organ Function
Whole foods work synergistically to support the entire human body. Because whole foods have
not undergone any processing, they retain all of their nutrients and fibers. These components slow the
release of sugar into the bloodstream as well as optimize insulin signaling, thereby allowing for
normal functioning of the pancreas. Whole foods contain all of the nutrients that are needed to support
your liver. Your liver is an important organ in detoxification. Supporting your liver helps to maintain
a healthy weight, keeps inflammation in check, and slows down the development of many chronic
diseases. Brain function also is well supported by eating whole foods. A 2006 article fromNeurology found that eating fresh vegetables, particularly dark leafy greens, helps to keep the brain
young, improves memory, and slows the mental decline that is sometimes associated with growing
old by 40%. When it comes to cardiovascular health, a diet rich in beans, whole grains, raw nuts, and
plenty of fruits and vegetables has comparable benefits to many cardiovascular medications.
5. To Assist with Hormonal Balance
In order to produce and metabolize hormones, our bodies need the proper ingredients. Estrogen,
testosterone, and even the active form of vitamin D come from cholesterol. If our liver is functioningwell, we produce all the necessary cholesterol-based hormones and still have normal cholesterol
levels. Did you know that our liver also breaks down and transforms hormones when we are done
with them? Let’s look at estrogen, for example. The liver has three choices when transforming the
different forms of estrogen. It can transform estrogen into a helpful molecule, a harmful molecule, or a
really harmful molecule. When we have certain foods in our diet, such as cruciferous vegetables
(cabbage, broccoli, cauliflower, Brussels sprouts), flaxseeds, kudzu, green leafy vegetables, and
beans, we have a tendency to transform estrogen into the beneficial form that protects our bodies.
This is particularly important for women at risk with estrogen-positive cancers of the breast.
6. To Regulate the Immune System
Over 50% of your immune cells are located in your intestines with over 70% of the body’s
antibodies being produced there! By eating plants rich in fibers that feed beneficial bacteria, you
ensure a calm environment for the first stage of your immune system. According to an article in the
journal Cell in 2004, our intestines actually sense when certain bacteria are present. When an
abundance of beneficial bacteria are present, we have a tendency to have mild immune reactions
throughout our bodies. If the intestines are out of balance, chemicals are sent throughout the body
alerting other immune cells that there is a state of alarm. These alarm chemicals can lead to collateral
damage of many cells, and increase our risk for disease. Additionally, our immune cells need to be
fed just like any other cell in the body. Many of us take vitamin C to boost our immunity and decrease
the intensity and duration of a cold. Eating whole foods ensures a diet rich in vitamins A, C, and E,
and the minerals zinc and selenium, which are all needed for optimum immune cell function.
7. To Maintain a Healthy Weight
Food is so much more than the calories it contains. It is a complex, life-giving substance rich innutrients and phytochemicals that acts in our bodies to change the way our genes are expressed.
Quality is the most important factor in any healthy diet and weight loss plan, not quantity. By eating a
whole foods diet, you ensure that you are getting the highest-quality foods possible and all of the
nutrients you need to maintain proper functioning of vital organs and glands. Your thyroid gland, for
example, can become underactive when you have a gluten sensitivity and a diet low in nutrients
necessary for healthy thyroid function. Weight gain can be a sign of a dysfunctioning thyroid gland. In
addition, cutting calories too severely can send your body into a state of alarm, which increases your
cortisol levels, telling your body to store fat. Instead of depriving yourself to reach an ideal weight
and state of health, why not nourish yourself? Depriving yourself of nutritious food and calories
activates something called neuropeptide Y in your brain, which tells you to search for food. It is
highest in the morning, which makes sense after a night’s fast. After a nutrient-dense meal your
stomach secretes a chemical called cholecystokinin, or CCK. CCK stimulates digestion, shuts downappetite, and stimulates the sensation of pleasure in part of your brain called the cerebral cortex. If
you don’t feel satisfied after a meal, then your body secretes neuropeptide Y to eat more food! Listen
to your body’s cues for hunger and honor them. Eating foods in their whole form helps to bring on that
sense of satisfaction after a meal. When you eat a diet of processed and refined foods or foods that
are not in their whole forms, your body, in its natural wisdom, craves the missing parts in your foods.
Eating a whole foods diet full of high-quality, nutrient-dense foods will begin to reset your body’s
natural state of balance to gradually bring on your ideal weight and optimal state of health.
WHAT DOES A WHOLE FOODS DIET LOOK LIKE?
A whole foods diet is a balanced way of eating that promotes lifelong health. This way of eating
emphasizes an abundance of fresh organic raw and cooked GREENS, fresh organic raw and cookedVEGETABLES, fresh organic seasonal FRUIT, WHOLE GRAINS, LEGUMES, and plenty purified WATER. Nuts and seeds, unrefined oils, natural sweeteners, and sea vegetables enhance the
meals with flavor and nutrition. When animal products are included, they are sourced from humane,
chemical-free organic farms.
Whatever combination of foods you choose, remember to emphasize whole, fresh, organic, local,
and seasonal ingredients to the best of your ability. A whole foods diet, combined with plenty of
sunshine, deep breathing, and exercise in fresh air, is your key to unlocking your unbounded health
and vitality.
WHAT DO WHOLE FOODS HAVE TO OFFER?
Greens: Powerful Phytochemicals and Essential Minerals
Greens are in a category of their own because they are so vital to the daily diet. Greens provide our
bodies with numerous phytochemicals, including lutein and beta-carotene, and the vitamins C, K, and
E, and natural folates (as opposed to synthetic folic acid). Dark leafy greens are also a rich source of
the minerals calcium and iron. The roots of green leafy plants secrete acids that dissolve rocks in the
soil, freeing minerals such as calcium, magnesium, and iron. The roots then absorb these minerals into
their leaf structures, which is why they are such a good source of minerals. For example, an 8-ounce
serving of cooked collard greens has more calcium than an 8-ounce glass of milk.
Phytochemicals in greens support the liver in its ability to increase the production of antioxidants
and excrete toxins from our bodies. This plays an important role in the prevention and treatment of
heart disease, arthritis, cancers, cognitive decline, and many other ailments. Try to incorporate both
raw and cooked greens into every meal.
Some common types of greens to include in your diet are kale, collard, cabbage, bok choy, Swiss
chard, arugula, and many varieties of lettuce. Try adding greens to your smoothies and soups; use
them as an alternative to tortillas to create healthy wraps; or use them with freshly made salad
dressings to create refreshing salads.
RAW CRUCIFEROUS VEGETABLES AND THYROID
HEALTH
Many nutrition “experts” are warning people not to eat raw cruciferous vegetables, such as broccoli or cabbage,
because they will cause thyroid diseases. After interviewing medical experts and researching scientific articles, it looks
as though many of these fears are unfounded. Thyroid issues appear to occur when a person eats over 2 pounds of
raw cruciferous vegetables a day for an extended period of time and has an iodine insufficiency. If you eat less than a
few pounds of raw cruciferous vegetables per day and have adequate iodine intake, there are no apparent causes for
concern.
Vegetables: Potent Antioxidants and Vitamins
Vegetables come in so many different shapes, sizes, and colors while providing our bodies with a
source for many of the essential vitamins, minerals, trace minerals, essential fatty acids, and
antioxidants we need daily. Dark orange and yellow vegetables such as squash, pumpkin, yams, bell
peppers, and carrots are rich in beta-carotene. Beta-carotene is fat-soluble and is converted to
vitamin A in the liver. Beta-carotene is an important antioxidant that boosts the immune system, helps
prevent heart disease, protects our eyes from age-related damage, and helps prevent the formation of
carcinogens at the molecular level. Lycopene is another carotenoid antioxidant that gives food its
reddish color; it is found in high concentrations in cooked tomato products. Lycopene plays a role in
preventing prostate cancer and heart disease. In fact, much of the research available today shows that
a diet high in vegetables greatly reduces the risk for many chronic diseases.
Eat a variety of raw and cooked vegetables. Balance your intake of sweet vegetables such as
squash, yams, carrots, and potatoes with cleansing vegetables such as celery, cucumber, and bitter
greens, with pungent vegetables such as onions and garlic. Try consuming at least 6 vegetables a day,
such as 3 with lunch and 3 with dinner. Variety is key to getting your daily dose of protective
phytochemicals, antioxidants, vitamins, and minerals; but for most, it will make your diet more
enjoyable and sustainable over time.
Fruit: Potent Antioxidants and Vitamins
Who can resist the refreshing sweetness of peak-of-the-season organic fruit? Fresh raw fruit provides
an easy and deliciously sweet way to consume a wide variety of important phytochemicals,
antioxidants, and essential vitamins and minerals. Most fruits contain 80 to 95% water and adequate
amounts of potassium, iron, calcium, and magnesium, and high amounts of vitamin C. Many fruits are
also high in soluble fiber, which helps to lower cholesterol levels, regulate blood sugar, and improve
bowel function.
Fruit is a rich source of phenols, which is a group of natural compounds that can block enzymes
that cause inflammation, inhibit tumor formation, and help to prevent cell mutations, among many
other things. Roughly 8,000 phenolic compounds have been identified, and many of them are
flavonoids. Phenols are found in high concentrations in red grapes, apples, lemons, strawberries,
blueberries, and raspberries. Fruit such as kiwi, mangos, oranges, and papayas contain the carotenoid
zeaxanthin, which improves the immune response and protects the eyes against macular degeneration.
All types of berries are very high in antioxidants and bioflavonoids, which work to prevent and treat
many different diseases and conditions.
When shopping, choose a wide variety of organic in-season fruit. By eating fruit from all colors of
the rainbow, you can be sure you’re getting a wide variety of protective phytochemicals and other
nutrients. Ripe, fresh fruit can be a cleansing breakfast, eaten raw as a snack, added to smoothies, or
made into many fabulous desserts.
Whole Grains: Protein, Fiber, Vitamins, and Antioxidants
Whole grains have been a staple food in many cultures for thousands upon thousands of years. They
are good source for fiber and a host of essential vitamins and minerals. Whole grains provide a rich
source of complex carbohydrates, which are readily converted to usable energy, making them an ideal
staple food.
Whole grains have not undergone processing which would remove any part of them. The bran,
germ, and endosperm are all intact. Refined grains retain only the endosperm or starch—the bran and
germ have been removed. The bran and germ provide fiber, which slows both the digestion of starch
and release of sugar into the bloodstream. Whole grains also provide trace minerals and vitamins
assisting in the digestion of the carbohydrates. Special fibers found in whole grains have the ability to
bind to cholesterol, hormones, and toxins, allowing them to be excreted from our body—this is
especially important in our increasingly toxic world.
Recent research from Cornell University found that whole grains contain potent disease-fightingchemicals that have equal antioxidant values to those found in fruits and vegetables. Dr. Liu, the
researcher looking at these compounds in whole grains, summed it up best by saying: “Different plant
foods have different phytochemicals. These substances go to different organs, tissues, and cells,
where they perform different functions. What your body needs to ward off disease is this synergistic
effect—this teamwork—that is produced by eating a wide variety of plant foods, including whole
grains.”
When whole grains are refined, say into white flour or white rice, most of the fibers,
phytochemicals, vitamins, and minerals are removed in the refining process. These vital substances
protect us from disease. A whole grain that has been processed is easily broken down into simple
sugars and then rapidly absorbed into our bloodstream. When there is an extraordinary amount of
sugar circulating in the blood, it has a tendency to stick to proteins. These altered proteins lose their
normal function and may even stimulate inflammation by binding to immune cells. As stated earlier,
an increase in inflammatory chemicals has been associated with many chronic diseases, including
arthritis, heart disease, diabetes, high blood pressure, and osteoporosis.
Each whole grain provides a unique taste and nutrient profile, so vary the grains you cook
throughout the week. Remember that some whole grains contain gluten, which is a protein that many
people are sensitive to. Grains and flours containing gluten include whole wheat berries, spelt
berries, rye berries, kamut, barley, and triticale. Oats may contain gluten if processed in the same
facility as gluten-containing grains. Gluten-free grains include brown rice, wild rice, quinoa,
amaranth, buckwheat, corn, and teff. For information on how to cook whole grains please see here.
For increased digestibility of whole grains, soak the grains overnight in water with a little bit of
apple cider vinegar, then drain and cook. When using flours, look for ones that are organic and
certified gluten-free, preferably sprouted flours.
Legumes: Protein, Fiber, and Vitamins
Legumes, in addition to whole grains, have been a staple food in many cultures for thousands of years.
Bean and grains help to create some of the most exciting dishes found in ethnic cuisine.
Beans are packed with an amazing amount of beneficial amino acids. They are also a good source
of B vitamins, potassium, magnesium, and fibers. In fact, they are one of nature’s best sources of
fibers, which not only promote digestive health and relieve constipation, but also help to feed
beneficial bacteria in the gut that contribute to health. These fibers also slow the absorption of
glucose into the bloodstream, allowing for a slow rise in blood sugar after eating, which is why
eating a diet rich in beans has been shown to help in the prevention and treatment of diabetes.
Beans work to lower blood pressure, as they are high in both magnesium and the amino acid Larginine, which are potent regulators of smooth muscle relaxation in blood vessels. When the vessels
can remain relaxed, blood pressure stays low.
A study in the European Journal of Epidemiology in 1999 examined food intake patterns and risk
of death from coronary heart disease. Researchers followed more than 16,000 middle-aged men in the
United States, Finland, the Netherlands, Italy, former Yugoslavia, Greece, and Japan for 25 years.
Typical food patterns were: higher consumption of dairy products in Northern Europe; higher
consumption of meat in the United States; higher consumption of vegetables, legumes, fish, and wine
in Southern Europe; and higher consumption of cereals, soy products, and fish in Japan. Whenresearchers analyzed this data, they found that beans were associated with a whopping 82% reduction
in risk of death from coronary heart disease.
Choose a variety of legumes and include them in your daily diet. Beans can be made into dips,
sandwich spreads, grain and bean salads, soups, stews, and more. See here for how to cook beans.
By consuming properly soaked and cooked beans and gluten-free grains, you increase your
chances for reaching vibrant health.
Nuts and Seeds: Essential Fats, Minerals, and Protein
Nuts and seeds are the embryos from which future plants are propagated. Nuts are the edible kernels
in hard shells from trees and bushes. Seeds are edible ripened plant ovules containing an embryo.
Nuts and seeds are high in protein, calcium, zinc, copper, iron, selenium, folic acid, magnesium,
potassium, phosphorus, vitamins E and B2, essential fatty acids, and fiber. Brazil nuts are one of the
richest sources of the mineral selenium. Selenium boosts your ability to neutralize free radicals and is
needed for proper thyroid function.
The essential fats in nuts and seeds are needed for proper cell function and brain development.
Scientific research has shown that a daily portion of just 1 ounce of nuts rich in monounsaturated fat
can reduce the risk of heart disease by up to 10%. The nuts highest in monounsaturated fat are
almonds, Brazil nuts, hazelnuts, macadamia nuts, pecans, pistachios, and walnuts.
Raw nuts and seeds can be eaten as a quick snack or used to add flavor, texture, and beneficial
fats to a wide variety of sweet and savory dishes. Raw nuts and seeds can be soaked, toasted, or
lightly roasted with flavorings such as tamari and spices. Choose a variety of fresh raw nuts and
seeds, and try to use organic whenever possible.
Sea Vegetables: Essential Minerals and Trace Minerals
The ocean contains a host of incredible plants, called sea vegetables, or seaweed. Seaweeds have
been a staple in many parts of Asia for thousands of years. Sea vegetables offer us the broadest range
of minerals of any food, containing all of the minerals from the ocean, which are exactly the 56
essential minerals and trace minerals that are necessary for the human body. Sea vegetables are a rich
source of iodine, folic acid, and magnesium, and a good source of iron, calcium, and the B vitamins
riboflavin and pantothenic acid. In addition, seaweeds contain good amounts of lignans—plant
compounds with cancer-protective properties.
Use sea vegetables to add flavor, depth, and minerals to your recipes. Common sea vegetables
include wakame, kombu, hijiki, arame, nori, and dulse.
Unrefined Oils: Essential Fats
In a whole foods diet, the use of certain fats and oils helps us to feel satisfied and full, thus
eliminating the need to overeat and fill up on less healthful foods. Fat is needed by our cell
membranes to maintain integrity and to assist in cell communication. The use of healthy fats also
provides our brains with the necessary nutrients for proper cognitive function. Avoid using safflower,
sunflower, soy, canola, and corn oils because they are more refined and higher in polyunsaturated fats
that can feed into inflammatory pathways in the body.
The oils that we recommend using daily are organic virgin coconut oil and organic extra-virgin
olive oil. Virgin coconut oil contains the medium-chain triglyceride, lauric acid. Interestingly, lauric
acid is the main fat found in human milk. This fat helps to destroy unwanted pathogens in the digestive
tract, while promoting the growth of friendly flora. Lauric acid is readily burned for energy rather
than being stored as fat in the body. Virgin coconut oil is also a rich source of disease-preventing
polyphenols. This fat remains relatively stable at higher temperatures and can be used for most of
your cooking needs. Extra-virgin olive oil is high in monounsaturated fats and natural antioxidants; it
can be used to make salad dressings, used for sautéing at lower temperatures, and is delicious
drizzled over steamed or raw vegetables.
Natural Sweeteners: Flavor and Minerals
Natural sweeteners have undergone minimal processing. Unlike refined sweeteners, they retain muchof the minerals and vitamins needed to properly metabolize the sugars they contain. Try using natural
sweeteners in small amounts in your cooking to enhance the flavor of your dishes. Natural sweeteners
also play an important role in creating nutritious desserts and snacks. Natural sweeteners include pure
maple syrup, raw honey, dates, coconut sugar, stevia, and more.
Dairy Foods: Essential Fats, Protein, and Vitamins
Many Americans have been brought up on cow’s milk. We were taught that calcium from milk helps
to build strong bones. However, authors of a 2005 review article in Pediatrics state “we found no
evidence to support the notion that milk is a preferred source of calcium.” If decreasing or eliminating
dairy foods from your diet leaves you concerned about not getting enough calcium, consider eating
dark green leafy vegetables. After all, this is where the cows get their calcium.
Although dairy foods are not a necessary part of the human diet, they have been a part of our
cultural and culinary history for many years. If you desire, dairy foods can be used in small amounts
in your dishes to enhance the overall flavor. This is how dairy has traditionally been used in cultures
throughout the world. Milk was used raw or cultured, and consumed in much smaller quantities than
Westernized countries consume today. Modern processing of milk makes it difficult to digest and
utilize. Commercial dairy products also contain high levels of residual pesticides and herbicides
from the food that the animals consume. These chemicals, which are stored in their fatty tissues, are
mobilized through the bloodstream and into the mammary glands when milk is produced. Fat fromconventionally produced milk harbors more pesticide residues compared to nonorganic fruits and
vegetables. Nonorganic, commercial milk also contains detectable levels of antibiotics used on the
animal as well as many other environmental contaminants.
Many people consume a high amount of commercial dairy foods, which may be contributing to the
current chronic disease problem we face in our Western culture. Furthermore, many people are
sensitive or allergic to dairy foods and have symptoms ranging from joint pain to migraine headaches.
If you do choose to eat dairy, choose cultured and/or raw products made from the milk of grass-fed
cows, goats, or sheep raised on organic pastures and treated in an ethical fashion. Raw milk fromgrass-fed animals is higher in conjugated linoleic acid (CLA), essential fats, as well as the fatsoluble vitamins A, E, and K. Many health food stores and co-ops now sell organic rawand cultured
dairy products. Check your local store for availability or find a local farm to buy directly from.
Meat, Poultry, Fish, and Eggs: Protein and Essential Fats
Organically raised animal products can be a very healthy part of a whole foods diet when consumed
alongside a large serving of fresh vegetables. Wild game, as well as organic grass-fed meat and
poultry are excellent choices when it comes to consuming meat. Wild game contains much less
saturated fat than domesticated beef, and both wild game and organic grass-fed meats contain higher
amounts of omega-3 fatty acids and conjugated linoleic acid (CLA). Omega-3 fatty acids and CLAassist your body in regulating weight and cholesterol. Meat and poultry are excellent sources of
protein, vitamin B12, zinc, and selenium. There are many organic farms raising animals in an ethical
and healthful fashion. Find a local farm that raises grass-fed beef and organic free-range chickens and
buy from them. Your local co-op or health food store may also be a good place to look.
Avoid consuming grain-fed red meat because it can increase your risk for heart disease and
cancer. Most meat, poultry, and fish can contain a significant amount of residual agricultural
chemicals that are stored in the fatty tissues of the animal. Additionally, cured meats such as hot dogs,
ham, bacon, sausages, and jerky contain sodium nitrates and/or nitrites that when eaten, react in the
stomach with amino acids to form highly carcinogenic compounds called nitrosamines. These
compounds pose a significant cancer risk to humans, especially children, and should be avoided at all
times.
Heavy metals, such as mercury, and PCBs are among some of the chemicals that can be found insignificant levels in many fish. PCBs, or polychlorinated biphenyls, are neurotoxic, hormonedisrupting chemicals that have been banned in the United States since 1977. Avoid farmed salmon as
it is likely the most PCB-contaminated protein source in the U.S. food supply. According to a studypublished in Science in January 2004, these chemicals were found at levels seven times higher in
farmed salmon than in wild ones. Also, avoid consuming tuna, swordfish, shark, king mackerel, and
tilefish, as these fish also contain high levels of pollutants. For more information visit
www.GotMercury.org.
When buying fish, choose fish from a sustainable fishery in Alaska. Wild fish fromAlaska are less
polluted than fish from other parts of the world. Wild salmon is an ideal choice. It is an excellent
source of DHA and EPA, two fatty acids that lead into anti-inflammatory pathways in the body. These
healthy fats are cardio-protective as well as promote proper brain development in infants and
children. A 2005 article from Archives of Neurology found that consuming DHA-rich fish at least
once a week was associated with a 10% per year slower rate of cognitive decline in elderly people.
Your local co-op or health food store is a good place to shop for fish. You can also call your local
fish market and ask them where their fish comes from.
When buying eggs, choose eggs produced from a local certified organic company where the
chickens have plenty of access to outdoor pasture. Chickens raised in their natural habitat and left to
peck at wild grasses, mosses, and bugs will produce rich, nutritious eggs—very different fromcommercial factory-farmed eggs. Your local egg company may also add flaxseeds to the chickens’
diet. This makes the eggs a rich source for DHA, an important fat needed for many things in the body,
including proper cognitive development in developing fetuses, babies, and children.
When you eat animal foods, first and foremost choose organic. Wild Alaskan fish, grass-fed meats
and poultry, and local fresh eggs are excellent choices.
Water: Detoxification, Lubrication, and Assimilation
Drinking plenty of pure water throughout the day instead of soft drinks, juice drinks, and coffee will
improve your health substantially. Every cell in your body needs water to survive. Water is used in
the body to flush out waste and toxins, lubricate tissues and joints, and help assimilate the food we
eat.
Pure water is increasingly difficult to find. Most of our water supply is full of potentially toxic and
dangerous chemicals. Not only are chlorine and fluoride routinely added, but a wide range of toxic
and organic chemicals can be found in our drinking water. These are largely agricultural and
industrial wastes including PCBs, pesticide residues, nitrates, and the heavy metals lead, mercury,
arsenic, and cadmium.
Our bodies need about 64 ounces of pure water each day. That’s about 8 glasses. But what
constitutes pure? Tap water contains chlorine, which increases free radical damage in the body,
contributes to certain forms of cancer, and increases the risk for hypertension. Chlorine also
contributes to magnesium deficiency while increasing urinary excretion of calcium and phosphorus,
thus increasing the risk of osteoporosis. Mineral-rich, rural well water would be an ideal option if
the risk for agricultural chemical contamination wasn’t so high. Well water is so rich in minerals,
especially magnesium and calcium, that drinking it is like taking a mineral supplement every day.
Is there a middle ground? Yes, installing an under-the-sink water filtration system would be ideal.
Most systems use a solid carbon block filter, which effectively removes chlorine, bacteria,
pesticides, and other organic chemicals, yet maintains dissolved minerals such as calcium and
magnesium. To avoid pharmaceutical residues, many people are choosing reverse osmosis (RO)
filters. The ideal would be a filter with both a carbon block and an RO system. Filling up reusablewater jugs at your local co-op or health food store is a great option if you cannot invest in a home
filtration system. These filters are typically the reverse osmosis type, which remove almost all
contaminants and dissolved minerals.
It is important to make purified water consumption a regular daily habit. Make sure to use purified
water for all of your cooking needs, including the soaking of beans and nuts, the cooking of grains,
and the steaming of vegetables.
Sunshine, Fresh Air, Exercise: Bone Mineralization and Happiness
The sun is the source for all life on this planet; it connects us to our food, the earth, and life itself.
Sunlight gives us vitamin D, a chemical that is actually produced in our bodies when we expose
cholesterol in our skin to the sun. Upon exposure to sunlight, a substance within our skin is changed
into pre-vitamin D. Our liver and kidneys convert this pre-vitamin D to its active hormone form. Thehormone vitamin D binds to portions of our cells, called receptors, which allows for normal gene
expression and cellular function. Research shows that vitamin D plays a role in thyroid function,
prostate and breast cancer, cardiovascular disease, autoimmune diseases, arthritis, irritable bowel
disease, as well as osteoporosis. In addition to maintaining normal blood calcium and phosphorus
levels, active vitamin D also calms inflammation, which allows for these minerals to stay in the
bones. At latitudes above the 35th parallel (Oklahoma City, OK; Raleigh, NC; and Bakersfield, CA)from about October through April, the sun’s rays are at angles that are insufficient to produce
significant vitamin D synthesis in our bodies. Also, in the summertime, sunscreens with a sun
protection factor of 8 or greater will block UV rays that produce vitamin D. Natural food sources of
vitamin D include cod liver oil, wild salmon, lard, and egg yolk, though supplementation is usually
needed in the winter months.
Breathing fresh air during deep breathing or exercising relaxes our bodies and clears our minds.
Breathing in deeply, we take in life—oxygen—which energizes our cells and increases our
metabolism. Oxygen is needed at the cellular level to properly metabolize the energy from our food.
Exercise increases your heart rate and breathing, thereby increasing your blood flow to bring needed
nutrients to every cell in your body. Exercise builds muscle mass, which is needed to maintain an
optimum metabolism and healthy weight. In addition, daily exercise, in combination with sun
exposure or vitamin D supplementation, increases bone mineralization, thus significantly decreasing
the risk for osteoporosis later in life. Daily exercise and fresh air provide a deep sense of relaxation,
and in this state, you will be able to reconnect with your body more easily.
7
MAKING THE CHANGE
Peace begins with each of us taking care of our bodies and minds every day.
—Thich Nhat Hanh
Cooking real, wholesome meals for yourself and your family every day is not as difficult as it may
seem. It’s easy to get comfortable in our habits—buying convenience foods, stopping on the way
home from work and eating out, or simply not using healthy ingredients in your own cooking.
Unhealthy, disease-promoting foods leave us with a lack of energy and a sluggish feeling, so at first it
can sometimes seem overwhelming to even have the energy to begin shopping for and cooking whole
foods.
The food industry literally adds tons and tons of addictive food chemicals to processed foods to
make sure you will keep buying their products. We understand that it can be hard to give them up. But
trust us, once you start eating differently you will start feeling better and you won’t want to go back to
old habits. These good feelings, high energy, and clear thinking will inspire you to stick with a clean,
whole foods diet.
Remember to respect yourself for where you are right now in your dietary habits. Lasting change
takes time; it doesn’t happen overnight. Think of eating and cooking whole foods as a daily practice
—like yoga or tai chi. Every day you learn a little more and get better, and then before you know it
you are doing an advanced yoga pose or cooking three wholesome meals a day! With any type of
lifestyle change, but especially diet, there is this moving forward and then reverting back. Like eating
a fast-food meal after you’ve been eating clean for a week, or eating a sandwich made with wheat
bread after you’ve been gluten-free for a month. This push-pull type of change is perfectly normal and
healthy. In fact, it can be your greatest teacher! You can take note of how you feel after these detours.
Eventually there is a tipping point and there is no going back. You will only crave the foods that are
good for you.
Living and eating a whole foods diet will not feel limited or strict. The needs of our bodies, our
tastes, and our health are ever changing. We encourage you to listen to your body’s own wisdom
when choosing foods for your daily meals. Select foods that give you the most energy, the clearest
thinking, the best digestion, the preferred flavors of the moment, and the most overall satisfaction.
Your gut, or digestive tract, is lined with many nerves, almost as if your digestive system has its own
brain! The foods you eat relay messages to your brain through your nervous system. Pay attention to
the messages it sends you. Listen to the subtleties of desire for certain foods and flavors. Do you not
want breakfast this morning? That’s okay! Maybe you simply need to drink a quart of filtered water.
Do you crave raw foods? Maybe you only want a salad for dinner. Feeling the desire for red meat?
Eat a hamburger! When in balance, your body knows what it needs! If you are really craving meat,
choose the cleanest forms possible and prepare it yourself, such as grass-fed and organic. If you are
craving cooling, green foods, make yourself a green smoothie or large salad from organic, local
produce. Realize that we don’t need to eat what society tells us—we don’t need meat every day, or 6
to 11 servings of whole grains a day, or a glass of milk with every meal!
Sometimes our bodies are so out of balance that we cannot remember how to eat or what foods to
choose that will benefit our health. This is when following a particular diet plan, such as one of the
30-day meal plans available on our website www.WholeLifeNutrition.net, or another strict diet, canbe extremely beneficial. These diet plans reset the body and act as a gateway to reawakening your
own intuitive guidance in choosing what to eat and when.
Moving to a whole foods diet can take time. Remember to start small; small changes actuallycreate more lifelong change. Start by cooking one or two recipes in this book each week, and then
move up to a whole meal, then maybe a few meals a week. As you become more familiar with whole
foods and how to prepare them, you will naturally want to do more.
Keeping your cooking and eating environment clean and harmonious will help you find your
rhythm in preparing and eating whole meals. Your outer environment, or your living space and the
people you dine with, is as much a part of your health as the food you eat. Keep your kitchen clean
and work to reduce your stress. If preparing an entire meal seems stressful to you then don’t do it.
Begin with something very simple, maybe just a pot of cooked whole grains or a large garden salad.
The more you sit down, relax, and enjoy your meals, especially if you are dining with family and
friends, the more fulfilled you will feel by them. Food is pleasure; enjoy it to the fullest!
Clear your kitchen and pantry of old and unhealthy foods so it will be easy to follow the messages
of your gut wisdom. Enjoy the entire process of meal preparation, including shopping, preparing,
eating, and cleaning up afterward. Every meal is a celebration of life, the seasons, and rhythms of
nature. Enjoy being alive and having the opportunity to eat!
Tips for making the change:
Create a menu plan—start with 3 days on your menu, then try 5 days the following week.
Include recipes and ideas for breakfast, lunch, dinner, and snacks.
Make a grocery list every time you go to the store. It can be overwhelming to walk into a store
and decide what foods to buy. After you have made a meal plan, write down all the
ingredients you will need for those meals. Include in your shopping list any staple foods you
might need.
Keep your pantry, freezer, and refrigerator stocked with whole food ingredients. Having what
you need in your house to create healthful meals will reduce or eliminate eating out and the
consumption of unhealthy processed foods.
Plan ahead for the following days—if you have leftovers from dinner, then pack them in a togo container for the next day’s lunch.
Sunday morning breakfast leftovers can be used for quick breakfasts on Monday and Tuesdaymornings.
Utilize portions of the previous night’s dinner for the next night’s meal.
Cook a few different pots of beans on the weekend to use throughout the week; portions of
cooked beans can also easily be frozen for later use.
Roast a whole, organic chicken so you can use it to make chicken salads, soup stock, and
casseroles over the following days.
Freeze portions of soups, stews, and casseroles into small reusable containers. Many of the
recipes in this book make large batches—it is much easier to cook a larger batch of a recipe
than to cook multiple recipes every day. Once you begin cooking and freezing, your freezer
will soon be stocked with healthy homemade ready-to-go meals.
Utilize the deli at your local co-op or health food store to buy wholesome prepared bean and
grain dishes, vegetable dishes, or fresh soups and salads.
Get together with others making dietary transitions or with friends who have already done so.
It will be fun to share recipes and meal ideas.
Take a guided tour of your local co-op or health food store to familiarize yourself with many
of the ingredients used in this book.
Take a cooking class at your local co-op or health food store. You can learn to prepare, cook,
and ultimately taste unfamiliar foods you are curious about.
Let your creativity flow and try developing your own tantalizing combinations of beans, whole
grains, meats, and vegetables.
8
STOCKING YOUR WHOLE FOODS KITCHEN
Whenever you are sincerely pleased, you are nourished. The joy of the spirit indicates its
strength. All healthy things are sweet-tempered.
—Ralph Waldo Emerson
Having a well-stocked whole foods kitchen is key to cooking daily fresh meals for you and your
family. I walk into my kitchen and it’s like a palette of ingredients to choose from—making cooking at
home every day doable. Without a stocked pantry you might be more likely to go out to eat, which
generally results in higher food bills and a lowered state of health.
It will be helpful for you to have some of the following items on hand to make the recipes in this
book. Using fresh ingredients will enhance your recipes and benefit your health. You might find it
beneficial to purge your house of unhealthy, processed foods. Go through your cabinets, pantry,
refrigerator, and freezer and discard any old or unhealthy items you may have hiding in your kitchen,
including old spices, processed oils, condiments, breakfast cereals, processed junk foods, and readymade freezer meals. Use the following list to restock your kitchen with fresh, healthful ingredients for
your meals. Begin by adding a few items that you think you will use most often and then gradually add
more as your cooking repertoire builds. Once your pantry is well stocked with whole foods it will be
easier to prepare nutritious meals and snacks for yourself and your family.
UNREFINED OILS
It is important to discard any old, processed oils and replace them with a few healthful fats and oils.
Fats and oils easily become rancid if stored for long periods. For example, sesame oil begins to go
rancid after about 8 months, whereas extra-virgin olive oil can become rancid about 2 years after the
production date. It’s best to use up unrefined oils within 6 months of purchasing them. Only a few oils
are needed on hand to use for all of your cooking needs. Store the following oils in a dark place,
away from heat or light, which protects them from oxidative damage.
Organic Extra-Virgin Olive Oil
Extra-virgin olive oil, which is high in heart-healthy monounsaturated fats and natural
antioxidants, is made from the first cold-pressing of ripe olives. When purchasing olive oil, look for
unfiltered olive oil as it retains more nutrients than its filtered counterpart. Extra-virgin olive oil is
good for light sautéing and works very well in salad dressings, dips, and spreads. Sometimes I prefer
the flavor of olive oil to coconut oil for roasting, and therefore I use it occasionally at a higher
temperature.
Organic Unrefined Virgin Coconut Oil
Lauric acid is the main fat found in coconut oil, which helps to keep our digestive systems healthy.
Virgin coconut oil can be used for most of your cooking needs, from baking to sautéing, since it
remains relatively stable at higher temperatures. In fact, over 90% of the fat in coconut oil is saturated
—saturated fat is far more resistant to heat compared to polyunsaturated oils. Coconut oil adds a mild
coconut flavor to your food, but it’s not overpowering, making it very versatile.
Organic Palm Shortening
Palm shortening is derived from palm oil. Palm oil comes from the tropical palm tree, elaeis
guineensis, which is native to tropical areas of Africa. Palm oil is a mixture of saturated and
unsaturated fatty acids, with most of the unsaturated fat being monounsaturated fat. Palm shortening is
palm oil that has some of its unsaturated fats removed, giving it a very firm texture and high melting
point. Organic palm shortening is trans fat–free and a great replacement for butter in biscuits,
shortbreads, scones, pie crusts, and other desserts. Two of our favorite brand-name products are
Tropical Traditions and Spectrum.
Organic Toasted Sesame Oil
Sesame oil is very high in linoleic acid, one of the two essential fatty acids that our bodies cannot
produce. Research has shown that diets high in sesame oil can lower cholesterol. Unrefined sesame
oil contains an antioxidant called sesamol, which protects it from becoming rancid. Sesamol has been
found to inhibit the damage caused by free radicals on our DNA. We like to use sesame oil in salad
dressings, marinades, sauces, and as a garnish for stir-fries. If you use it for cooking, make sure it is
for low temperature cooking, such as light sautéing.
Hot Pepper Sesame Oil
Hot pepper oil is delicious added to miso soup, sauces, or salad dressings, or used to garnish dark
leafy green dishes.
VINEGARS
Vinegars and cooking wines are secret ingredients that will help your meals shine. Used as a garnish
at the end of cooking time, they enhance the natural flavor and sweetness in foods, especially bitter
greens. Store your vinegars in a dark place, away from heat or light.
Organic Raw Apple Cider Vinegar
Raw apple cider vinegar is highly regarded for its healing, cleansing, and energizing properties. It
is made from the juice of fresh, crushed, organically grown apples and allowed to age in natural
wooden barrels. Apple cider vinegar is very tangy and can be used in salad dressing or sprinkled on
steamed vegetables. One tablespoon can be taken before meals to increase the digestion and
absorption of food.
Organic Seasoned Brown Rice Vinegar
Brown rice vinegar is made by an alcohol fermentation of mashed brown rice. It then undergoes
another fermentation to produce vinegar. To create seasoned brown rice vinegar, organic grape juice
concentrate and sea salt are added. Brown rice vinegar is more acidic than other vinegars. It is
delicious added to stir-fries, salad dressings, and marinades. It complements tamari very well and is
widely used in Asian cooking.
Organic Red Wine Vinegar
The word “vinegar” is derived from the Old Frenchvin aigre, meaning “sour wine.” Red wine
vinegar is produced by fermenting red wine in wooden barrels. This produces acetic acid, which
gives it that distinctive vinegar taste. Red wine vinegar has a characteristic dark red color and red
wine flavor. It is delicious used in salad dressings, sauces, soups, and marinades.
Organic White Wine Vinegar
White wine vinegar is a pale and moderately tangy vinegar made from a various blend of white
wines. The wine is fermented, aged, and filtered to produce a vinegar with a slightly lower acidity
level, making it milder than other vinegars. It is great added to dips to create a little more tang; it can
also be used in salad dressings, sauces, and marinades. A dash or two of wine vinegar added at the
end of cooking time to soups and stews deepens the flavors.
Organic Balsamic Vinegar
Balsamic vinegar is a thick, aromatic vinegar made from concentrated grape must. Grape must is
the freshly pressed juice of the grape, which also contains pulp, skins, stems, and seeds. The must is
then boiled down to a sap and aged in wooden barrels for 6 months to 12 years. Some very expensive
balsamic vinegars are aged up to 25 years.
Ume Plum Vinegar
Ume plum vinegar is made from ume plums, water, sea salt, and the shiso leaf. Traditionally used
in macrobiotic cooking, ume vinegar can be used in salad dressings, miso soup, dips, or sprinkled
over sautéed dark leafy greens. Ume plum vinegar is very salty, and therefore can be used as a salt
substitute.
Sherry Vinegar
Sherry vinegar has a deep, complex flavor and a dark reddish color. It is made from three different
white grape varieties grown in the Jerez region in Spain. Most of the sherry vinegar produced comes
from this region making it a popular ingredient in Spanish cooking. Sherry vinegar can be used insalads, sauces, and whole-grain dishes. Balsamic or red wine vinegar can replace sherry.
SALTS AND SALT SEASONINGS
Salt brings depth to the food it is cooked with. Conventional salt production uses chemicals,
additives, and heat processing to reach the final end product we call table salt. Unrefined sea salt, on
the other hand, contains an abundance of naturally occurring trace minerals. Tamari or coconut
aminos are also great salt seasonings that work well as a replacement for traditional soy sauce.
Unrefined Sea Salt
We like to use Redmond Real Salt (www.RealSalt.com) for our sea salt needs, which can be
found at your local co-op or health food store. This sea salt comes from a dried ancient seabed that
has never been exposed to modern-day pollution, making it one of the purest sea salts available. Real
Salt contains over fifty minerals and trace minerals, including calcium, potassium, magnesium,
manganese, zinc, and iodine.
Herbamare
Herbamare, which is a flavorful sea salt and herb blend, works great to make flavorful soups and
stews. Herbamare is made by steeping fresh organic herbs and vegetables in sea salt for several
months before being vacuum-dehydrated.
Coconut Aminos
Coconut aminos are the perfect replacement for soy sauce or tamari for the soy-sensitive
individual. Made from fermented raw coconut sap and mineral-rich sea salt, coconut aminos contain
17 amino acids! Use this dark brown sauce anywhere you would use soy sauce—as a dip for sushi, or
in stir-fries, salad dressings, and marinades. I find that coconut aminos are not as salty as tamari or
soy sauce, so I tend to add an extra pinch of sea salt when I use it in recipes.
Wheat-Free Tamari
Tamari is a natural, aged soy sauce made from soybeans, water, sea salt, and sometimes wheat. If
avoiding gluten, look for organic wheat-free tamari. Shoyu is very similar to tamari, except that it
contains wheat. Nama Shoyu, which often contains wheat, is a raw, cultured soy sauce rich in
enzymes and beneficial bacteria.
Miso
Miso is a sweet, fermented soybean paste usually made with some sort of grain. It comes
unpasteurized and in several varieties from robust red to sweet white. It can be made into a soup or a
sauce or used as a salt substitute. If you are gluten-sensitive, then be sure to look for miso that says
“gluten-free” on the label. This is because miso made with brown rice can have gluten in the koji,
which can contain either barley or wheat. Look for a miso that uses rice koji instead. The South River
Miso Company produces a gluten-free miso. Check your local health food store or co-op for
availability or visit www.SouthRiverMiso.com.
CONDIMENTS
Having a few different healthful, organic condiments available is useful in completing a recipe or
rounding out a meal.
Organic Ketchup
Conventional ketchup usually contains highly refined high-fructose corn syrup, which contains
mercury and often comes from GMO corn. Look for ketchup that is 100% organic or make your own.
See here for our homemade ketchup recipe.
Organic Dijon Mustard
I like to keep a jar of organic Dijon mustard on hand to help create delicious sauces and to use inour salad dressings because it works to emulsify—or to mix together—the oil and vinegar.
Organic Raw Cultured Vegetables and Raw Sauerkraut
Raw cultured vegetables and raw sauerkraut, which provide an abundance of health-promoting
friendly bacteria and enzymes to assist with digestion and absorption, are found in the refrigerated
section of your local co-op or health food store. Simply place a spoonful or two on your plate along
with the rest of your meal. Please refer to “Get Cultured!” (chapter 11) for simple homemade cultured
vegetable recipes.
Wasabi
Wasabi is a Japanese horseradish. Wasabi is dried into a pale green powder that, when mixed
with water, makes a potent, fiery paste that is typically served with sushi and sashimi. Buy your
wasabi as a dry powder and use as needed. Be sure to look for one that does not contain food dyes or
extra unnecessary ingredients. Buy pure wasabi powder from your local health food store. Store it in
a tightly covered glass jar away from heat or light.
NATURAL SWEETENERS
Natural sweeteners are closer to their whole form than refined sugar and sweeteners. Refined sugar,
such as white sugar and brown sugar, has most or all of its natural vitamins and minerals removed
during the refining process. These vitamins and minerals are the very nutrients that help to metabolize
the sugar you consume, therefore preventing the “sugar blues.” Use the following natural sweeteners
in place of refined sugar not only for creating delicious wholesome desserts but also to make salad
dressing, sauces, and more.
Coconut Nectar
Coconut nectar is the sap from the coconut palm tree. It is very thick and rich with a low glycemic
index of about 35, meaning it won’t spike blood sugar as quickly as other sweeteners. It contains very
little glucose and fructose, a small percentage of sucrose, and a high percentage of
fructooligosaccharides (FOS). These indigestible sugars, or prebiotics, feed beneficial bacteria in thegut! Use coconut nectar anywhere a liquid sweetener is called for.
Honey
Honey is a sweet substance made from plant nectar and acid secretions by the honeybee. About
40% of the sugar in honey is fructose. The source of the nectar determines the color, flavor, and
texture of honey. Alfalfa and clover honey are the most common types, though other types can be
found also. Honey is sold in liquid or crystallized form, and is available raw or pasteurized.
Commercial honey is heated to 150 to 160°F to prevent crystallization and yeast formation. Organic
or raw honey has not been heat-treated. Honey is sweeter than other liquid sweeteners but can be
substituted cup for cup for any of them.
Maple Syrup
Maple syrup is made from the boiled sap of sugar maple trees. Forty gallons of sap is needed to
make 1 gallon of syrup. Maple syrup comes in two grades, A and B. Grade A is lighter and more
translucent, generally coming from trees tapped early in the season. Grade B is darker and richer,
coming from trees tapped later in the season. Maple syrup contains manganese, zinc, calcium, and
potassium. We prefer to use Grade B maple syrup because of its rich flavor.
Sorghum Syrup
Sorghum syrup is a thick, dark syrup similar in flavor to molasses. It comes from the sweet
sorghum plant, a grain related to millet that is similar in appearance to corn. The juice is extracted
from the plant and then boiled down to a syrup.
Blackstrap Molasses
Molasses is a dark, thick syrup made as a by-product of making refined sugar. It contains all of the
minerals from the cane juice in a concentrated syrup. Rich in iron and other minerals, molasses has a
strong, deep flavor and can be added to breads and muffins or drizzled on top of hot cereal. Look for
“unsulphured molasses,” which indicates that no sulphur was used in the extraction process.
Brown Rice Syrup
Brown rice syrup is made from brown rice that has been soaked, sprouted, and cooked with an
enzyme that breaks the starches into maltose. Brown rice syrup has a light, mild flavor and a similar
appearance to honey, though less sweet. Rice syrup can be substituted 1 for 1 for honey or maple
syrup. Lundberg Brown Rice Syrup is gluten-free.
Frozen Fruit Juice Concentrate
Frozen fruit juice concentrate can be used to sweeten fruit pies, crisps, or other desserts. Simplythaw and use. I prefer organic apple juice concentrate because of its mild flavor and neutral color.
Coconut Sugar
Coconut sugar is basically dried and granulated coconut nectar and comes with the same lowglycemic properties. It is light brown in color and the flavor is rich and caramel-like. Use it
anywhere a granulated sugar is called for. This is our preferred granulated sweetener; I buy it in 5-
pound bags online.
Whole Cane Sugar
Whole cane sugar, also called dried cane juice, is made from the dried juice of the sugar cane
plant. Many of the minerals from the plant are still present, which helps you digest the sugars. Dried
cane juice resembles brown sugar in appearance and taste, though it is less sweet. It can be
substituted for white sugar cup for cup in baked goods. Trade names for this type of sugar are
Rapadura and Sucanat.
Date Sugar
*
Date sugar is made from ground, dehydrated dates. It has a similar taste and appearance to brownsugar, but the taste is slightly less sweet. It can be substituted cup for cup in baked goods.
Medjool Dates
Dates can be used in combination with other dried fruits and nuts to make nutritious raw desserts
or snacks. We like to use the Medjool date, which has a nice moisture content and a very sweet,
delicate flavor.
Stevia
Stevia is derived from the leaves of a South American shrub, Stevia rebaudiana. Stevia is about
300 times sweeter than cane sugar, or sucrose. Stevia is not absorbed through the digestive tract, and
therefore has no calories. Stevia does not affect blood sugar levels and is therefore acceptable for
people with diabetes or hyperglycemia. Stevia can be found in either the natural sweetener or dietary
supplement section of your local co-op or health food store. It comes in several forms: dried leaf,
liquid extract, or a powdered extract.
BASIC HERBS AND SPICES
Herbs and spices are the musical notes that form the orchestra of your meal—essential components to
a flavorful and delicious meal. Spices enhance the natural sweetness of foods. Herbs provide color
and a diverse array of flavors to foods. If your recipes have not been turning out well, it could be that
your spices and herbs are too old and flavorless. Throw away (or compost) the out-of-date ones and
begin to stock your kitchen with smaller amounts of fresh spices and herbs. In the following
paragraphs, you will find the herbs and spices that appear most frequently in this book.
An herb is the leaf, root, stem, or flower of a plant that usually grows in a temperate climate.
Fresh herbs have more flavor and more nutritional value than dried herbs. Use 1 teaspoon of dried
herb for 1 tablespoon of fresh herb in a recipe. A spice is the whole or ground bud, fruit, flower,
seed, or bark of a plant that usually grows in a tropical climate. Always use your dried herbs and
ground spices within 6 months; otherwise, they will lose their color and flavor and become bitter.
Whole spices such as cloves, nutmeg, and cinnamon sticks maintain quality for 2 to 3 years if stored
properly. Spices and dried herbs should be stored in a glass jar with an airtight lid. Keep the jars in a
closed cupboard well out of reach from direct sunlight and heat.
Your local food co-op or health food store is usually a great place to buy organic dried herbs and
spices. You can utilize their bulk bins or buy spices in smaller quantities. It may also help to buy
spices in their whole form, and then grind them as needed using a mortar and pestle or coffee grinder.
Dried Thyme
Thyme is one of my all time favorite herbs. It is a member of the mint family and its use dates back
to at least 3500 BC. Thyme has a strong, aromatic flavor and a bright, sharp taste. It is used invegetable dishes, soups and stews, and meat dishes. Thyme acts as a digestive aid, stimulating the
production of gastric fluids.
Dried Rosemary
Rosemary is an evergreen shrub of the mint family native to the Mediterranean region. It contains
the oil of camphor, which gives it that pungent flavor and wonderful aroma. Though I always prefer to
use fresh rosemary in recipes, having a jar of dried rosemary stocked in your spice cabinet definitely
comes in handy. When using dried rosemary, it is best to crush it with a mortar and pestle before
using it in recipes. Rosemary is delicious added to bean soups, stews, or meat dishes, or sprinkled on
top of vegetable dishes. The fresh flowering tops can even be added to salads.
Dried Oregano
Oregano is native to Europe and a member of the mint family. Oregano varies in flavor from mild
common oregano and the more strongly flavored Greek and Spanish oregano, to the intensely flavored
Mexican oregano, which is used in chili powder blends and other dishes. Oregano enhances the
flavor of almost anything it is cooked with, from potato dishes and marinara sauces to savory stews
and enchiladas.
Bay Leaves
The fragrant bay tree is native to the Mediterranean Basin. Bay leaves are strongly flavored iffreshly dried and should be used sparingly. They offer a strong spicy flavor reminiscent of pine,
nutmeg, and pepper. The whole leaves are usually added to simmering beans, meat dishes, stews, and
soup stocks. The leaves should always be removed from the dish before it is served.
Italian Seasoning
Italian seasoning usually consists of a blend of dried oregano, marjoram, thyme, basil, rosemary,
and sage. It is great to have on hand for making Mediterranean-style soups, stews, and sauces.
Black Peppercorns
Pepper is the small berry of a tropical vining shrub from the Malabar Coast of India. It was firstcultivated around 1000 BC. It was soon carried to other parts of the world; and in medieval Europe,
it was so precious that it was classed with gold, silver, and gems. Black peppercorns are berries that
are picked when unripe, but full-size, and allowed to dry in the sun to develop their color and flavor.
It is best to use whole black peppercorns and then grind them as needed in a handheld pepper mill.
Ground black pepper loses its flavor and volatile oils quickly and turns bitter if ground too far in
advance. In addition most preground black pepper is toasted, and once toasted, it acts as an irritant to
the gut. Use freshly ground pepper to spice up just about any savory dish. Whole peppercorns can be
added to soup stocks, pickles, and marinades.
Cumin Seed and Ground Cumin
Cumin is indigenous to the eastern Mediterranean region, especially near the upper Nile. Cumin,
with its strongly aromatic, spicy, yet somewhat earthy flavor, can be toasted in a hot skillet in its
whole seed form to deepen its flavor, or it can be used in its ground form. Ground cumin loses its
flavor and freshness very quickly, so buy smaller amounts and replace it frequently. The whole seed
can be ground with a mortar and pestle when needed. Cumin is used in curry dishes, soups, stews,
and Mexican dishes such as beans, rice, and chili. Cumin acts as a natural digestive aid and
carminative. It aids in the secretion of digestive juices and helps to relieve pain and cramping in the
abdomen.
Ground Coriander
Coriander seeds are the seeds of the cilantro plant. Coriander is indigenous to the Mediterraneanregions of Africa and Asia and is one of the most ancient herbs still in use today. Coriander was
cultivated in Egyptian gardens thousands of years before the birth of Christ. Freshly ground coriander
seeds have a distinctive spicy-sweet aromatic flavor. They are one of the main spices in curries, but
can also be used to flavor cakes, desserts, and many types of savory dishes.
Cinnamon
Strongly aromatic and sweet tasting, cinnamon is the dried inner bark of a tropical evergreen
laurel tree native to India and Sri Lanka. The flavor of cinnamon becomes stronger once it has beenground, though it quickly becomes stale in its ground state. It is best purchased in small quantities and
constantly replaced. Cinnamon adds a warm flavor to many desserts, whole-grain breakfast cereals,
curries, sauces, and pilafs.
Cardamom
The cardamom plant is a tropical shrub of the ginger family native to Ceylon and India. Cardamomis a warming spice that acts as a carminative and sweetens the breath. Cardamom is the world’s third
most expensive spice, behind saffron and vanilla, because each seedpod must be handpicked. It is
such an intensely flavored spice that only a small amount is needed in cooking. It is available both in
its ground form and in its whole pod form. Because it rapidly loses flavor when ground, it is best
purchased in its whole form and then ground as needed. If purchasing the ground spice, be sure to
only buy small amounts and then replace as needed.
Ground Ginger
The warm spiciness of ground ginger is a fantastic addition to many desserts. I like to use freshginger in most savory soups and stews, but occasionally if I am out of fresh ginger I will replace it
with dried.
Garlic Powder
Garlic powder offers a mild garlic flavor to bean dips and other dishes. It can be used to replace
fresh garlic when the taste may be too strong for some, like children, breastfeeding moms, or people
who simply cannot tolerate a lot of garlic.
Turmeric
Turmeric is an East Indian tropical plant of the ginger family. The bright orange-yellow rhizome is
peeled, dried, and ground into a fine powder. Occasionally you may be able to find fresh turmeric at
your local market or health food store. The fresh rhizome can be peeled and finely diced and then
added to curry dishes. Turmeric powder is one of the main ingredients in curry powder and is what
lends curry dishes their bright yellow color. Turmeric is one of the best anti-inflammatory and
anticarcinogenic spices.
Cayenne Pepper
A high-quality, fresh cayenne pepper should be used sparingly as its flavor is very intense. It can
be used to enliven flavors of almost any dish, but it is most commonly used in soups and stews.
Cayenne pepper is a natural stimulant, producing warmth and improving circulation. It aids indigestion and provides a cleansing effect on the bowels.
Chili Powder
Chili powder is a blend of cayenne pepper, cumin, oregano, paprika, garlic powder, and
sometimes salt. Chili powder is used in chili and other spicy soups and stews.
Chipotle Chile Powder
Chipotle chile powder is made by first roasting jalapeño peppers, then drying them and grinding
them to a powder. Chipotle chile powder imparts a smoky flavor to any dish it is added to.
Curry Powder
Curry powder is a combination of many different spices, from as few as five to as many as fifty
different ingredients. The base of most curry powders includes ground red chile peppers, turmeric,
and coriander. Other ingredients may be added such as cumin, allspice, caraway, cardamom,
cinnamon, cloves, fenugreek, ginger, white or black pepper, saffron, and many others. Curry powder
has been shown to increase metabolism, help with breathing difficulties, and reduce cholesterol.
Garam Masala
Garam masala is a sweetly pungent blend of spices common in Indian cuisine. It is usually a mixof cinnamon, cumin, cloves, nutmeg, black pepper, and cardamom, and sometimes coriander and
fennel.
Mexican Seasoning
Mexican seasoning is usually a blend of ground chile peppers, dehydrated garlic, dehydrated
onion, paprika, cumin, celery seed, oregano, cayenne pepper, and bay leaf. It is a great blend to have
on hand for making casseroles and bean dishes, or to simply sprinkle over sautéed vegetables.
RAW NUTS AND SEEDS
Raw nuts can be used as a base to create nutritious desserts or used to accent other dishes, like salads
and grain dishes. Raw seeds work well sprinkled over salads and vegetable dishes, and also made
into raw pâtes. Both raw nuts and seeds can be used to make a variety of dairy-free milks. Flaxseeds
and chia seeds can be used as an egg replacement in baked goods. Store raw, shelled nuts and seeds
in either the refrigerator or freezer to prevent them from becoming rancid.
Cashews
Cashews are an excellent source of copper, which is needed for antioxidants and tissue-forming
enzymes in the body. Cashews are also high in the heart-healthy monounsaturated fat, oleic acid.
Cashews can be blended into a sweet cream and used to top desserts or used as a replacement for
dairy in cream soups and ice cream. They can also be lightly roasted in the oven with a little sea salt
and used to top curries or stir-fries.
Almonds
Almonds are the seed of a stone fruit, similar to an apricot. Almonds are high in manganese and
vitamin E, two nutrients utilized for antioxidant functions in the body. Numerous research studies
have shown that eating almonds lowers cholesterol, increases antioxidant levels in the body, assists
with weight loss, and regulates blood sugar. Almonds are delicious consumed as a quick snack. They
can also be soaked overnight and added to smoothies, or can be ground into a flour to increase
nutrients and flavor in baked goods. Look for a source of truly raw organic almonds or sprouted
almonds. All raw almonds sold in the United States have been either steam pasteurized or chemicallypasteurized unless you purchase them directly from the farm that grew them.
Walnuts
Walnuts are an excellent source of antioxidants and omega-3 fatty acids; in fact, a ¼-cup serving
provides over 90% of your daily need for these essential fats. Lightly roasted walnuts are a delicious
addition to salads or a topping to whole-grain breakfast cereals. They can also be eaten raw as a
snack in combination with organic dried fruit. You can also soak raw walnuts overnight to create
creamy salad dressings, pâtes, and raw desserts.
Hazelnuts
Widely grown in the Pacific Northwest, where they are also called filberts, hazelnuts add a
delicious nutty flavor to salads, main courses, and desserts; we even like to add them to our wholegrain cereals in the morning. Hazelnuts are high in heart-healthy monounsaturated fats, vitamin E, Bvitamins, and a host of phytochemicals that benefit the immune system. Hazelnuts are also high in
arginine, an amino acid that relaxes blood vessels, and folic acid. In fact, hazelnuts have the highest
concentration of folic acid among all the tree nuts.
Pecans
Pecans are an excellent source of both the gamma- and alpha-tocopherol forms of vitamin E.
Pecans are also an excellent source of plant-based zinc. Zinc is usually found in higher concentrations
in animal foods. Pecans are rich in antioxidants, calcium, magnesium, phosphorus, potassium, and Bvitamins, including natural folates. Pecans can be used in whole-grain dishes and salads, and to make
many decadent raw desserts.
Brazil Nuts
Brazil nuts originated in Brazil and grow wild in the Amazon rainforest of South America. Brazil
nuts are an excellent source of selenium; in fact, 6 to 8 nuts provide a whopping 840 micrograms!
Brazil nuts are also a good source of magnesium and thiamin. Brazil nuts make a great snack and canbe used to top whole-grain breakfast cereals or replace other nuts in raw dessert recipes.
Pine Nuts
Pine nuts are the edible seeds of the pine tree. They are found on the pinecone where they are
covered by a hard shell. Most of the pine nuts available today come from Southern Europe,
particularly from the Stone Pine, which has been cultivated for over 6,000 years. Pine nuts in the
United States, from the Colorado piñon tree, have been harvested by Native Americans for over
10,000 years. Pine nuts contain about 31 grams of protein per 100 grams of nut, the highest of any nuts
and seeds. They are also rich in monounsaturated fats. Pine nuts are probably best known for their
appearance in pesto, though they can also be used in desserts, whole-grain dishes, or as a garnish for
many savory dishes. Pine nuts can become rancid very quickly. Store them in an airtight glass jar in
the refrigerator for up to 1 month or freeze for up to a year.
Pumpkin Seeds
Pumpkin seeds, also known as pepitas, are flat, dark green seeds. Pumpkin seeds are very rich in
minerals, particularly manganese, magnesium, phosphorus, iron, copper, and zinc. They are also high
in vitamin K1 and the amino acid tryptophan. Pumpkin seeds are delicious lightly toasted and added
to salads. They can also be ground to a powder in a coffee grinder and mixed into whole-grain baby
cereals for babies 10 months and older. When purchasing pumpkin seeds, look for the green seeds not
encased in the outer white hull.
Sunflower Seeds
Sunflower seeds come from the beautiful sunflower. Sunflower seeds are high in polyunsaturated
fat, manganese, magnesium, selenium, and vitamin B1. Sunflower seeds are also a fantastic source of
vitamin E, the body’s primary fat-soluble antioxidant. Sunflower seeds can be added to salads,
combined with whole grains and spices to make vegetarian burgers, used as a garnish for vegetable
dishes, soaked and puréed with vegetables for raw pâtes, or used in combination with other nuts to
make delicious raw desserts.
Sesame Seeds
The use of sesame seeds as a condiment dates back to as early as 1600 BC. Sesame seeds add adelicious nutty flavor to a variety of Asian dishes, such as stir-fries and noodle dishes. They are also
the main ingredient in tahini (sesame seed paste). Sesame seeds are very rich in copper, calcium, and
manganese. They are also a great source of magnesium, iron, phosphorus, zinc, and vitamin B1.
Flaxseeds
Flaxseeds are available in two varieties, golden and brown. They are a fantastic source of omega3 fatty acids, though they need to be ground in order for the body to utilize these fats. Omega-3 fatty
acids help to calm inflammation in the body and have been shown to benefit many disease states.
Unfortunately, foods that are high in omega-3 fatty acids, like flax, spoil very quickly. Flaxseeds and
flax oil should be stored in the refrigerator or freezer. Flaxseeds can be added to smoothies, or
ground and sprinkled on top of just about any food, from whole-grain cereals to vegetable dishes.
Flaxseeds also work as an egg replacement in baked goods. Use 1 heaping tablespoon of ground flaxmixed with 2 to 3 tablespoons of hot water. This will replace 1 egg in any baked good.
Chia Seeds
Chia seeds can be either blackish-gray or white, and contain a powerhouse of nutrients! They are a
concentrated source of omega-3 fatty acids, amino acids, carbohydrates, minerals, fiber, and
antioxidants. The fat in chia seeds consists of approximately 55% omega-3’s, 18% omega-6’s, 10%
saturated fat, and 6% omega-9’s. Chia seeds come from the plant Salvia hispanica. Their use dates
back to ancient Mayan and Aztec cultures where they were typically consumed in a drink and used for
strength and endurance. We like to add a few tablespoons to nearly all of our smoothies, use the
ground seeds as a binder in gluten-free baking, and sprinkle them onto fruit salads. Store them in your
freezer or refrigerator.
NUT AND SEED BUTTERS
Nut and seed butters, which are rich in protein, work well to make a quick sandwich or to spread
onto whole-grain toast. They are also very useful in making healthy dips and sauces. Store opened
jars in the refrigerator. Some more unusual nut and seed butters include pecan, hemp, and pumpkin
seed. Check your local co-op or health food store for availability.
Almond Butter
Almond butter, with its sweet taste and smooth texture, is delicious for making sandwiches, can be
used to make savory sauces, and can be used as a dip for fruits and vegetables. We like to use raw,
organic almond butter for eating or in raw desserts; and use roasted almond butter for baking muffins
and grain-free desserts.
Cashew Butter
Cashew butter can be used to make savory sauces, dips, vegan gravy, and raw desserts. It can be
found raw or roasted in the nut butter section of your local co-op or health food store. We like to buy
Artisana brand raw cashew butter.
Unsalted Peanut Butter
Peanuts, contrary to their name, are not actually true nuts. They are a member of a family of
legumes related to peas, lentils, chickpeas, and other beans. Peanut butter is rich in manganese,
vitamin E, niacin, folic acid, and protein. Peanut skins also contain the phenolic antioxidant,
resveratrol, which is also found in red grapes and red wine. Unsalted peanut butter can be used to
make a quick sandwich or a delicious sauce to top steamed greens, noodle dishes, and more. Always
purchase organic peanut butter as it does not contain any additives such as hydrogenated vegetable
oils.
Sunflower Seed Butter
You can purchase either raw or roasted sunflower seed butter. The latter has a similar flavor and
texture to that of peanut butter and can be replaced for it in any recipe that calls for peanut butter. Be
sure to purchase organic sunflower seed butter; the nonorganic varieties sometimes have added sugar
and other ingredients.
Pumpkin Seed Butter
Raw pumpkin seed butter can be dolloped over whole-grain cereals, used as a dip for fruits and
vegetables, used to make raw energy bars, and also used as a base in savory sauces.
Sesame Tahini
Sesame tahini is simply made from ground sesame seeds. It comes salted and unsalted and also
roasted or raw. Be sure to always buy organic.
WHOLE GRAINS
Keep a variety of whole grains on hand to create filling yet energizing meals. Only buy what you thinkyou will use within a few months. Whole grains should be stored in airtight containers in a cool dark
place. Grains stored this way can be kept for up to 6 to 9 months. It is also helpful to have a variety of
whole-grain pastas on hand to make as part of a quick meal. All of the following grains are glutenfree. Check our resource guide in the back of the book for a source of certified gluten-free oats.
Short-Grain Brown Rice
Brown rice is an excellent source of manganese and a good source of selenium, magnesium, and
fiber. When cooked, short-grain brown rice tends to stick together, making it an ideal component to
vegetarian burgers, croquettes, puddings, risotto, or rice balls.
Sweet Brown Rice
Sweet brown rice, sometimes called glutinous brown rice, has a sweet taste and sticky texture
when cooked. It can be ground and cooked into a delicious, creamy breakfast cereal, or used in
combination with short-grain brown rice as a filling for nori rolls (sushi).
Brown Jasmine Rice
Brown jasmine rice is an aromatic long-grain rice originally grown in Thailand. When it is beingcooked, the delicate, nutty aroma will fill your kitchen. Brown jasmine rice can be used to make
pilafs or fried rice, or it can be simply served with flavorful curries and stews.
Brown Basmati Rice
Brown basmati rice is another long-grain aromatic rice. It can be used interchangeably with brown
jasmine rice. Brown basmati rice is ideal for making pilafs, fried rice, or stuffing, or it can be served
alongside fragrant curries and stews.
Millet
Millet is a small, round, yellow grain with a sweet, earthy taste. Millet is a good source of
manganese, phosphorus, magnesium, and fiber. Millet is native to the East Indies and North Africa,
though now it is used throughout the world as a staple grain. Millet can be used for making savory
grain-based casseroles, breakfast cereals, croquettes, and more.
Quinoa
Quinoa is an ancient Incan grain that comes from the Andes Mountains in South America. Althoughconsidered a grain, quinoa is actually a seed from a plant similar to spinach and chard. Quinoa is an
excellent source of plant-based protein, containing all nine essential amino acids. It is also a great
source of manganese, magnesium, and iron. Quinoa’s light, fluffy nature makes it ideal for creating
grain-based salads. It is also great in pilafs or breakfast cereals, or served alongside savory stews.
Amaranth
Amaranth, an ancient Aztec grain, is high in protein, calcium, and iron. Amaranth sustained the
Aztec culture until 1521, when Cortez arrived and banished the crop. It survived in remote wild areas
and was then rediscovered in 1972 by a U.S. botanical research team. Amaranth, like quinoa, is a
seed of a broad-leafed plant. The leaves and stems of amaranth are also edible and extremely
nutritious, being particularly high in calcium. Amaranth greens can be used as a substitute for spinach
in any recipe. The grain can be used to make savory casseroles, puddings, and breakfast cereals.
Buckwheat
Buckwheat, a hardy plant that grows in poor, rocky soil and extreme climates, is native to
Manchuria and Siberia. The grain is actually the seed of a plant related to rhubarb. After harvesting,
the black, hard, inedible outer shell needs to be removed in order to access the inner kernel. The
kernel is then split into pieces, called groats, which are sold either roasted or raw. The roasted
groats, also called kasha, have a robust flavor. The raw groats are much milder in flavor. Buckwheat
can be made into a cereal or a pilaf, or it can be ground into flour and made into a noodle, which is
very popular in Japan. Buckwheat is especially famous for its blood sugar–regulating properties, and
is therefore very useful for diabetics.
Teff
Teff is a very tiny grain that is available in three colors—white, red, and brown—each with its
own distinct flavor. Teff originated in Africa where it was once a foraged wild grass before it was
cultivated as a staple grain for the Ethiopians. Teff is very high in protein and iron. Teff can be
cooked into a delicious nutty breakfast porridge, used to make casseroles, or used as an alternative to
corn in polenta.
Rolled Oats
Oats, originally from Western Europe, help to regulate both blood sugar and the thyroid. Oats also
support the nervous system and improve resistance to stress. Rolled oats are made from hulled oats
that have been steamed and rolled flat. Instant or quick-cooking oats have been precooked in water,
dried, and then rolled super thin. Although they cook faster than thick rolled oats, they have much less
nutritional value due to the high heat processing. Be sure to always purchase organic oats!
Conventional oats are typically sprayed with herbicides, which are large contributors to the decline
in digestive health and rise in food allergies we are seeing today. Rolled oats are subject to rancidity
within 1 to 3 months after milling; it is therefore advisable to store large quantities in the refrigerator
to prevent rancidity. Rolled oats can be cooked into a delicious, warming breakfast cereal, ground
into flour to make pancakes, or used to make many decadent desserts.
Polenta
Polenta is made by coarsely grinding dried corn kernels. It is then cooked with water and sea salt
and baked in the oven to make a warming casserole. It is often served with chicken or fish stews and
is also delicious topped with a fresh marinara sauce. It is easy and quick to cook, making it a great
component to any evening meal. Corn is high in thiamin, folic acid, and fiber. It is also a great source
of the antioxidant carotenoid, beta-cyrptoxanthin. Always remember to buy organic corn products to
keep your family safe and healthy. Over 90% of the corn grown today is genetically modified. New
research has shown that GMOs cause cancer, tumor growth, and may be a large contributor to the
increase in food allergies.
Popcorn Kernels
Popcorn kernels are great to have stocked in your pantry. Popcorn cooks easily and quickly on the
stovetop, making it a great, healthful snack. Look for organic popcorn kernels in the bulk section of
your local co-op or health food store.
Brown Rice Noodles
Brown rice noodles are great to have stocked in your pantry. They can be part of a very quick
meal, be used in broth-based soups, or be used to make more complex noodle dishes. Look for a
brand that says “gluten-free” on the label. We like to purchase Jovial brand brown rice noodles.
Quinoa Noodles
Quinoa noodles are gluten-free and come in different shapes and sizes. Quinoa noodles can be
added to soups at the end of cooking time, made into noodle vegetable salads, or used to make
homemade macaroni and cheese.
GLUTEN-FREE FLOURS
Go through your pantry and cabinets and discard any old whole-grain flours (over a year old) as they
can spoil easily. The oils found in the germ and bran of whole grains can go rancid quite easily when
ground into flours. Store your whole-grain flours in the refrigerator or freezer if you will not be using
them right away. Brown rice flour, buckwheat flour, teff flour, millet flour, quinoa flour, amaranth
flour, sorghum flour, and tapioca flour are naturally gluten-free. Be sure to look for a gluten-free
symbol on the label as some flours may be processed in the same facility as gluten-containing flours
and therefore cross contaminated.
Blanched Almond Flour
This sweet-tasting grain-free flour is high in protein and typically very easy to digest. It is made
by first blanching raw almonds to remove the skins, and then grinding to a very fine consistency. Use
almond flour to make healthy cookies, cakes, pancakes, brownies, and more! You can find organic
blanched almond flour online from www.Nuts.com.
Brown Rice Flour
Brown rice flour is a staple gluten-free baking flour in our house. Its subtle flavor makes an ideal
base for cakes, breads, muffins, and desserts. For a more nutritious baked good, use sprouted brown
rice flour anywhere brown rice flour is called for in a recipe.
Buckwheat Flour
The packaged buckwheat flour you buy in the store is ground from roasted buckwheat groats, so it
has a very robust flavor. I prefer to grind my own from raw buckwheat groats. They grind up very
quickly to a fine powder in a coffee grinder and even faster if you own a grain grinder. Buckwheat
flour makes a delicious pancake, and can also be used to make muffins, quick breads, and some
desserts.
Coconut Flour
Coconut flour is made by grinding dried, defatted coconut meat. It is a grain-free flour very high infiber; in fact, 1 tablespoon contains 5 grams of fiber! It is also very low in carbohydrates—1
tablespoon contains 8 grams. Because of its high-fiber content, baking with coconut flour can be
tricky at first. You do not need as much coconut flour as you would grain flours in recipes. In fact, it
is best to have an equal ratio of flour to liquid when using 100% coconut flour in a recipe. Coconut
flour offers a slightly sweet coconut flavor to your baked goods. Store it in a glass jar in your freezer
or refrigerator for the best shelf life.
Teff Flour
Teff’s tiny size makes it impractical to hull or degerm, so the entire grain is milled, leaving all of
the nutrients intact. Teff flour is highly nutritious, being particularly high in iron, protein, fiber, and
complex carbohydrates. It comes in two varieties, ivory or brown. The rich, buttery flavor of teff
flour makes an ideal addition to most baked goods. Use it to make pancakes, brownies, cookies, yeast
breads, quick breads, and more. You can replace half of the brown rice flour in our recipes with teff
flour with good results. Teff flour can also be mixed with water and fermented to make the popular
Ethiopian flatbread called injera.
Millet Flour
Millet flour’s light yellow color and sweet flavor works well in cakes, quick breads, and muffins.
It can be substituted for brown rice flour in most recipes. Be sure to purchase organic millet flour that
is certified gluten-free. Millet can often be cross contaminated with wheat berries in the field.
Quinoa Flour
Quinoa flour has a strong flavor and should be used in combination with other mild flours such as
brown rice flour. Quinoa flour is very high in protein, making it a great addition to quick breads and
muffins.
Amaranth Flour
Amaranth flour has a distinct, sweet, nutty flavor, though it can sometimes leave a bitter aftertaste.
It is high in protein and iron and should be used in combination with other flours in baking.
Sorghum Flour
Sorghum flour adds delicious flavor and texture to gluten-free baked goods. It is a good substitute
for whole wheat flour, as it has a similar taste and texture.
Arrowroot Powder
Arrowroot powder is the pure starch extracted from the rhizome of several different perennial
herbs that grow in rainforest habitats. It can be used in combination with other gluten-free flours to
replace wheat flour in baking; or used to thicken sauces, soups, puddings, gravies, and desserts. Use
it where cornstarch is called for in a recipe, making sure that you mix it with cold water before
adding it to a hot liquid, such as in making gravy. Two teaspoons of arrowroot can be substituted for
1 tablespoon of cornstarch.
Tapioca Flour
Tapioca flour comes from the ground starch of the cassava root. A small part of tapioca flour is
used in combination with other gluten-free flours in baked goods to help them stick together. Glutenfree and egg-free baked goods made without the addition of a small amount of starch may crumble and
fall apart once baked.
BEANS
Beans need to be fresh in order to cook properly. Discard dry beans that are older than 9 months, and
restock your pantry with small amounts of your favorite beans. Buy organic dry beans in bulk fromyour local health food store or food co-op. Store dry beans in the coolest and driest place in your
kitchen. This will preserve their freshness and make them last longer. Beans stored in this way can be
kept for 6 to 9 months. Mark the date of purchase on your bean containers so you will know to discard
them if they are older than 9 months. Organic canned beans are an acceptable substitute for dry beans,
especially if you are not accustomed to planning ahead for your meals. Keep a few cans of each of
your favorite beans stocked in your pantry. Be sure to buy from a company, such as Eden Foods, that
uses BPA-free cans.
Dried Kidney Beans
Kidney beans are great for making chili or spicy Cajun dishes, or they can be used in bean salads.
As with most beans, kidney beans are very high in molybdenum, folates, tryptophan, fiber, manganese,
and protein.
Dried Black Beans
Black beans are so versatile; they can be used to make spicy soups and stews, used in enchiladas
or grain and bean salads, or used for breakfast with eggs and salsa. Black beans are rich in
antioxidant compounds called anthocyanins, which work to protect against cancer.
Dried Chickpeas
Chickpeas, also called garbanzo beans, are used in a wide variety of ethnic cuisine fromMediterranean to Indian cooking. They can be used to make soups, stews, curries, grain and beansalads, bean dips, such as hummus, and more.
Dried White Beans
Small white beans, such as navy or Great Northern, are delicious in savory soups and stews or
vegetable and bean salads.
Dried Pink Beans
Pink beans can be used to make Mexican dishes and are delicious in savory vegetable-bean soups.
They can be used interchangeably with pinto beans.
Dried Pinto Beans
Pinto beans can be used in combination with kidney beans and black beans to make fabulous chili,
or they can be used in a variety of soups and stews.
Dried Red, Green, and French Lentils
Lentils are so versatile and quick to cook that they are a staple in our house. Very high in protein,
iron, and other minerals, they are essential to the well-stocked pantry. Lentils can be made into
delicious Indian stews, called dal, or can be made into savory soups, or grain and bean salads.
Lentils sprout easily, making a great addition to a garden salad!
Yellow and Green Split Peas
Yellow and green split peas, like lentils, cook up rather quickly. They can be used to make savory
split pea soups, and are often used in Ethiopian cooking to make spicy stews.
Tempeh
Tempeh, pronounced “TEM-pay,” is a traditional Indonesian food. It is made from fully cookedsoybeans that have been fermented with a mold called rhizopus and formed into cakes. Tempeh needs
to be refrigerated or frozen. Tempeh takes on the flavor of whatever it is marinated with. Lime,
lemon, vinegar, tamari, herbs, and spices can be combined in varying combinations to make fabulous
marinades. After the tempeh has been marinated, we sauté it in olive oil or coconut oil.
Tofu
Tofu, or bean curd, is made from soybeans that have been cooked, made into milk, and then
coagulated. Different types of coagulants may be used for making tofu, including calcium sulfate,
nigari, and magnesium chloride. The soy milk curdles when heated and the curds are then skimmed off
and pressed into blocks. Tofu can be found extra-firm, firm, or soft in the refrigerated section of your
local co-op or health food store. Tofu can be marinated and sautéed like tempeh, crumbled into
enchiladas and lasagna, or made into tofu scramble.
MEAT, POULTRY, FISH, AND EGGS
If you find that adding animal products benefits your health, then it is of utmost importance to choose
the cleanest and most sustainable forms available. The labeling of these products can be deceiving
and it is important to understand how to read them so you can remain in good health. Finding sources
of the highest-quality meat, poultry, and eggs just takes a willingness to search a little and talk with
your local farmers. The more demand for humanely treated and sustainably raised meat, the more
farmers will produce it.
Eggs
Eggs in the grocery store come with all sorts of different labels that can be confusing, such as
pastured, cage-free, vegetarian-fed, organic, and free-range. But what do these mean? Basically,
unless a label says pastured and organic, the chickens could be fed GMO grains, have their beaks
clipped, and be packed tightly in large barns. The conventional eggs you buy from the grocery store
generally come from chickens with clipped beaks kept in horrific conditions, packed by the tens of
thousands in large poultry barns. These eggs should be avoided at all times—remember if you are
eating out or eating baked goods made with eggs, this is usually the variety being used unless stated
otherwise. The label “vegetarian-fed” only means that the chickens were not fed any animal byproducts in their feed, but they are still usually fed GMO grains. The label “cage-free” only meansthat the chickens were not kept in small wire cages but instead packed in open poultry barns, which
can be just as horrific; and they are still fed nonorganic feed as well as possible antibiotics. The
“organic” label means the chickens were fed organic, GMO-free grains and had access to the
outdoors. “Pastured” eggs mean the chickens were raised on open land (usually surrounded by large
wire cages to protect them from predators) and allowed to eat their natural diet of bugs and grasses.
Sometimes they are still fed a small amount of grains in the winter. It is up to the farmer to determine
the type and quality of the feed since there is no certification at this time for “pastured.” We suggest
you purchase only local, organic, pastured eggs, or raise your own egg-laying chickens.
Chicken and Turkey
Chickens and turkeys come with similar labels as those found on eggs. It is very important to
choose the highest-quality poultry available. If you can’t find a source locally, check the resource
guide at the back of this book for online ordering sources. Though, chances are, you probably have a
local farm in your area raising organic, pastured chickens that may not be available at your local
health food store. If you can’t find pastured chickens, the next best thing is to buy organic. The term“free-range” doesn’t mean much as the chickens are usually fed nonorganic, GMO grains and can still
be given antibiotics. You can purchase organic, pastured chickens from a local farmer and then freeze
them whole for up to a year. Pastured heritage turkeys are usually available for preorder from local
farms in early autumn to be picked up at Thanksgiving.
Beef and Pork
Most beef and pork you buy in the grocery store or eat in a restaurant comes from something called
a concentrated animal feeding operation (CAFO). These facilities concentrate thousands of animalsinto very tight spaces, feeding them GMO grains that are laced with toxic herbicide residues andantibiotics. “Grass-fed” beef is the better option, but the cows may still be grazing on grasses sprayed
with herbicides and they may be given antibiotics, though grass-fed cows typically don’t need themwhen raised on their natural diet. The best option is to find a source of organic, pastured beef. This
means that the cows ate a diet of organic grasses for their entire lives. Check the freezer section of
your local health food store, talk with small local farmers about buying quarters or halves of cows
(you will get all of the meat cut and packed to freeze), or buy it frozen online, such as from U.S.
Wellness Meats. When purchasing pork, look for a small local farm raising “pastured, organic” pigs
and buy directly from them.
Fish
We don’t recommend eating a diet high in seafood. Our oceans, lakes, and rivers have become too
polluted to rely on fish and shellfish as mainstays in the diet. The high levels of mercury, PCBs, andother toxins are stored in the tissues and fat of fish. Generally, species higher up on the food chain
have the most concentrated toxins and should always be avoided, such as tuna, shark, swordfish,
orange roughy, king mackerel, marlin, tilefish, and ahi. Seafood with the lowest levels of toxins can
be eaten no more than twice a week. These include wild Alaskan salmon, herring, anchovies, pollock,
tilapia, and domestic crab. Wild Alaskan halibut should be consumed no more than 6 times a month
because it contains a moderate amount of mercury. We suggest purchasing fresh fish from your local
fish market and reducing overall consumption. If buying canned fish, look for it packed and sold in
glass jars as the cans used are usually lined with BPA—a hormone-disrupting chemical.
ORGANIC TOMATO PRODUCTS
Tomatoes can add depth and flavor to your meals, especially in bean soups and stews. It will be
helpful to have the following tomato products on hand to use for some of the recipes in this book.
Choose organic whenever possible as they will be lower in sodium and residual chemicals. I like to
buy fresh plum tomatoes in the summertime from my local organic farmers and freeze them whole.
Then, in the wintertime when I am making soups and stews that call for diced tomatoes I will take a
few out of the freezer and run them under hot water to remove their skins, then chop while still frozen
—it’s the perfect replacement to canned diced tomatoes! Fresh tomatoes can also be cut in half and
dehydrated, and then stored in glass jars in your pantry.
Strained Tomatoes
Bionaturae makes a wonderful tomato purée that is sold in glass jars. You can use it in place of
tomato sauce in any recipe.
Tomato Paste
Small amounts of tomato paste can be added to dull-tasting bean or vegetable stews and soups to
enliven the flavors. Tomato paste can also be used to make savory sauces. We like to use the brand
Bionaturae because it comes in glass jars.
FROZEN FOODS
Frozen foods offer variety to your diet when fresh foods are not in season. We like to buy from our
local farmers’ market, or harvest our own fruits and vegetables when they are in season and freeze
them. Please see here for freezing tips.
Organic Peas
Frozen peas are nice to have on hand to cook up for a quick side dish, especially for hungry
children. They are also delicious added to split pea and other soups, curries, grain salads, and more.
Organic Spinach
Frozen organic spinach can be added to many different soups and stews for color, texture, and a
host of valuable nutrients, such as vitamin K1, beta-carotene, manganese, folates, magnesium, iron,
and calcium.
Organic Cherries
Frozen cherries provide a delicious, quick frozen snack. They can also be added to smoothies,
used to make dairy-free sorbets, or puréed to be used as a baby food. We like to harvest our own
cherries in July or buy them from organic farms by the case, pit them, and stock our freezer full for the
winter!
Organic Blueberries
Frozen blueberries are another healthful frozen snack. In fact, our children have been eating themthat way since they were about 9 months old. Frozen blueberries can be added to whole-grain cereals
in the morning, used to make smoothies or jams, or blended up with other fruits and frozen into
Popsicle molds for a delicious snack.
Organic Peaches
Frozen peaches are a fantastic addition to smoothies and homemade ice cream. They can also be
thawed and puréed and be used in muffins. We buy organic peaches by the case from organic farms in
the summertime, cut them in half, pit them, and store in containers in our freezer.
SEA VEGETABLES
The use of sea vegetables helps to round out the flavors and add extra minerals to your recipes. Sea
vegetables lend a natural saltiness to foods. Seaweed can be used as a snack or added to soups,
salads, stews, and grain and bean dishes. The naturally occurring glutamic acid in seaweeds also acts
as a flavor enhancer in your recipes. Sea vegetables can be found in the dried form either in the bulk
section or in packages in the macrobiotic section of your local co-op or health food store. Store your
sea vegetables in glass jars or sealed containers in your pantry away from heat and light.
Kombu
The use of the seaweed kombu, or kelp, is essential in cooking beans, as it contains glutamic acid,
which helps to break down the indigestible, gas-producing sugars, raffinose and stacchiose, in beans.
Kombu is also one of the main ingredients used in Japanese soup stocks and broths. Kombu reduces
blood cholesterol and lowers hypertension.
Wakame
Wakame is a brown Japanese seaweed that grows in long, ribbon-like strands. It can be soaked in
water, cut up, and then added to salads, vegetable dishes, nut pâtes, and more. The Japanese use it to
flavor fish stock (dashi). It is also delicious in miso soup.
Hijiki
Hijiki has been used for hundreds of years in Japan where it is known as “the bearer of wealth and
beauty.” The harvested plants are cut and sun-dried, boiled until soft, and then dried again. Hijiki is
very rich in minerals, especially calcium and iron. It should be soaked before use because it will
quadruple in volume. Hijiki makes an excellent addition to Asian noodle salads, grain dishes, and
tofu dishes.
Arame
Arame, which is one of the richest sources of iodine, is a member of the kelp family closely
related to kombu and wakame. Arame is harvested not only in Japan, but also Peru and the Pacific
North American coast. Arame grows in wide leaves up to a foot in length. After harvesting, the leaves
are cut into long strands, cooked for 7 hours, sun-dried, and packaged. Arame has a mild, sweet
flavor that many people enjoy. Arame is best when soaked before use. It can be added to stir-fries,
soups, stews, or even tofu scramble.
Nori
Nori comes in thin sheets and is used to make sushi. It can also be wrapped around rice balls, cut
into strips and used for a garnish, or broken into pieces and added to salads or soups. We also love to
eat plain nori as a snack. Nori has the highest protein content of all the seaweeds and is the most
easily digested. Nori contains an enzyme that helps to break down cholesterol deposits in the body.
Dulse Flakes
Dulse flakes, which are rich in iron, can be used much like sea salt to enhance the flavor and
saltiness of your dishes. Dulse grows in temperate to frigid zones of the Atlantic and Pacific. The use
of dulse as a food dates back to the eighteenth century in the British Isles where it was commonlyeaten with fish, potatoes, and butter.
DRIED FRUIT
Dried organic fruit is essential to a well-stocked pantry. It is wonderful eaten as a quick, nutritious
snack when away from home. Dried fruit can also be added to desserts, whole-grain dishes, stews,
and salads. Look for dried fruit that is darker in color than the fresh fruit of the same kind. Dried fruit
that is the same color as the fresh fruit means that it has been preserved with sulfur dioxide. Fresh, inseason fruit can be harvested yourself or purchased from your local farmers’ market and then dried in
a food dehydrator. It typically takes about 5 pounds of fresh fruit to equal 1 pound of dried fruit.
Living in the Pacific Northwest, we have access to an abundance of fresh local fruit that is excellent
for drying. Our favorite fruit to dry is the Italian plum—it grows in abundance everywhere here! We
cut the ripe plums into quarters and dry them in our food dehydrator. Unfortunately, they don’t even
last until winter because they are such a delicious treat! When purchasing dried fruit, always choose
organic. Store dried fruit in tightly covered glass jars in your pantry.
Raisins
Raisins are made by dehydrating grapes. Look for sun-dried raisins as some companies use a
higher heat mechanical process that destroys nutrients. Raisins are one of the top sources of the trace
mineral boron, which is important for bone health and converting vitamin D to its active form. Raisins
are rich in antioxidants, which prevent free radical damage in the body. The phytochemicals in
raisins, particularly oleanolic acid, are effective in killing bacteria that cause cavities and gumdisease. Raisins can be eaten as a delicious, sweet snack, used to top salads, or used in spicy stews.
Currants
Currants, which are actually dried Corinth grapes (also called Zante currants), are very similar toraisins in their antioxidant values and nutrient content. Currants are delicious added to salads, stews,
grain pilafs, quick breads, and trail mixes.
Dried Cranberries
The cranberry plant is a small evergreen shrub related to the blueberry. It grows in open bogs and
swampy marshes from Alaska to Tennessee. Dried cranberries, which have been fruit juice
sweetened, are so versatile they can be used in whole-grain pilafs, sprinkled atop whole-grain
breakfast cereals, used in many desserts and quick breads, or eaten as a sweet snack. When buying
dried cranberries, look for the organic, fruit juice–sweetened variety.
Dried Cherries
Dried cherries can be used to top breakfast cereals in the morning, used to make dried fruit
compotes, or used in trail mixes, whole-grain pilafs, and stuffing. Look for organic, unsweetened
dried cherries when purchasing from the store. Cherries are on the list for the top 12 fruits and
vegetables to have the highest levels of chemical pesticides used on them. Always buy organic dried
cherries.
Dried Apricots
Dried apricots are a superconcentrated source of nutrients. They are high in iron, potassium, betacarotene, phosphorus, and fiber. Dried apricots are also an amazing source of fructooligosaccharides
—long-chain fruit sugars that feed beneficial bacteria in our guts. Dried apricots can be cooked with
meats or fish, added to quick breads, muffins, and desserts, or eaten as a delicious snack. You can
easily dehydrate them yourself by buying a case of organic apricots from your local farm or health
food store in the summertime. Slice them in half, remove the pits, and place in a single layer in your
food dehydrator; dehydrate at or below 115°F until leathery. Then store in a sealed glass jar in your
pantry. When purchasing at the store, look for organic, unsulphured apricots.
Dried Apples
Dried apples are fun to make in autumn when there is an overabundance of fresh apples. Simplycut them into slices with their peels intact, and spread them out onto a food dehydrator. Dehydrate at a
low temperature until dry. Dried apples make a great snack in the wintertime; they can also be added
to trail mixes and desserts, such as our Dried Fruit Compote, here.
Dried Pears
We dehydrate pears in autumn with the same method used on apples as described above. Dried
pears make an excellent sweet snack and can be added to desserts, trail mixes, and stews.
Dried Figs
Dried figs make a superb snack. They can also be chopped up and sprinkled on top of stews, fishdishes, or vegetables. We like to use fresh figs when they are in season, though dried figs can replace
fresh in any recipe.
Dried Plums
Both the fresh and dried version of plums (prunes) are nutritional powerhouses. High in betacarotene, potassium, fiber, copper, and antioxidants, they make a great addition to the whole foods
pantry. Plums, both dried and fresh, are high in special phytochemicals called neochlorogenic and
chlorogenic acid. These compounds act as antioxidants in the body, scavenging free radicals and
helping to prevent oxygen-based damage to fats. Dried plums make an exquisite, sweet-tasting snack
and can also be made into delicious desserts, or chopped and added to quick breads and muffins.
Goji Berries
Goji berries, native to Tibet and Mongolia, contain more protein than whole wheat, more betacarotene than carrots, and 500 times more vitamin C by weight than oranges. Goji berries are packed
with numerous antioxidants, trace minerals, and essential vitamins, including vitamins B1 and B6.
Goji berries can be eaten as a snack, soaked in water, and added to smoothies, and are great as part
of a trail mix. Goji berries can be found at your local health food store or co-op and can also be
ordered online.
SPECIALTY ITEMS
Olives
Olives are a fruit that must be cured before they are edible. A brine made from salt and water is
typically used, though Kalamata olives are cured in a salted vinegar brine. Look for olives that are
made with sea salt and avoid brands that have been treated with preservatives. Olives are an
essential part of a well-stocked pantry. They can be used to make dips, spreads, salads, or main
dishes, or simply eaten as a nutritious snack. Olives come in green and black varieties and can be
found flavored with many things such as garlic, lemon, and chile peppers. Green olives are younger
and tend to be lighter and fruitier in flavor. Black olives are ripe and more mature. Olives can be
stored in their brine in the refrigerator for several months.
Capers
Capers are the unopened green flower buds of the Capparis spinosa bush. Manual labor is
required to gather capers because the buds must be picked each morning just as they reach the proper
size. After the buds are picked, they are usually sun-dried, then pickled in a salted vinegar brine.
Capers are a delicious addition to sauces, dips, or vegetables dishes, or they can be used as a garnish
for meat or fish. Look for organic capers or a preservative-free variety.
Sun-Dried Tomatoes
Sun-dried tomatoes are a flavorful and nutritious way to add an extra bit of zest to your recipes.
Look for organic sun-dried tomatoes. Most commercial varieties of sun-dried tomatoes are processed
at high temperatures, which destroys precious nutrients. Some companies also add sulfur dioxide as a
preservative. Store dry pieces in a glass jar in your pantry. Sun-dried tomatoes also come packed in
extra-virgin olive oil. These are found in glass jars at your local co-op or health food store. A good
company to buy from is Mediterranean Organic. Olive oil packed sun-dried tomatoes do not need tobe soaked in water before using, ultimately making them more convenient.
OTHER ITEMS
The following list of foods will be helpful to have stocked in your pantry to make many of the recipes
in this book.
Vanilla Extract
Vanilla extract can be made with either alcohol or glycerine (nonalcoholic). We typically like to
use the nonalcoholic variety for dishes that are not cooked, such as raw desserts. The alcohol in
traditional vanilla extract will evaporate with heat in cooked desserts. Vanilla extract enhances the
sweetness of whatever it is added to.
Almond Extract
Almond extract comes from the bitter almond, an unpalatable relative of the sweet almond. The
highly valued oil is extracted by heating the almond and then pressing the oil. The bitterness is
destroyed with the heat. Almond extract can be made with alcohol or glycerin (nonalcoholic). We
usually use organic almond flavoring, which is nonalcoholic.
Lemon Flavoring
Lemon flavoring is the essential oil extract of the lemon peel combined with a carrier oil. It can
replace lemon zest in baked goods or be used in sauces and soups to create a hint of lemon flavor.
The brand Simply Organic makes a great lemon flavoring, which can be found at your local food coop or health food store.
Organic Dark Chocolate Chips
Chocolate chips are only as good as the chocolate from which they are made. Look for a highquality, organic dark chocolate chip, such as Dagoba’s Chocodrops. Antioxidant-rich dark chocolate
chips can be added to cookies or chocolate cakes, or melted to create a decadent frosting.
Organic Cocoa Powder
The cacao tree is native to tropical America and can grow up to 30 feet tall. The ripe pods that
grow on the tree are 7 to 12 inches long and dark reddish brown or purple in color. The pods are split
open and the pulp and seeds are removed and then piled in heaps and laid out on grates for several
days. During this time, the seeds and pulp undergo “sweating,” where the thick pulp liquefies as it
ferments. The fermented pulp drains away, leaving cacao seeds behind. The cacao seeds are then
roasted or left raw and cracked. Now called cocoa nibs, they are ground into a thick, oily paste
called chocolate liquor. The cocoa fat is rendered into a yellowish cocoa butter and the remaining
powder is cocoa powder. Cocoa powder can be found raw or roasted. Raw cacao powder has about
seven times as many antioxidants as roasted cocoa powder! They can both be used interchangeably in
recipes where cocoa or cacao powder is called for, though we use raw cacao powder exclusively in
baking and in raw desserts. Always purchase organic cocoa powder as the conventional varieties are
treated with numerous chemicals and usually employ child labor.
Raw Carob Powder
The carob tree is native to southwestern Europe and western Asia and is widely cultivated in the
Mediterranean region. In the UnitedStates, carob is grown mostly in California. The carob tree bears
pods that are harvested in September. After the pods are sun-dried, the seeds are removed and the
pulp is ground into carob powder. Carob powder can be found roasted or raw; we prefer to use raw.
It can be used in place of cocoa powder in most recipes.
Kudzu
Kudzu is a coarse, high-climbing, twining, trailing, perennial vine that grows in Asia and the
southeastern United States. Kudzu powder is a starch from the kudzu root. The powder comes incrumbly white chunks and is used to thicken sauces or create a gel when cooked with a liquid and
then cooled.
Agar Flakes and Powder
Agar flakes or powder are the products of the mucilage of several species of red algae. The
flavorless mucilage is formed into bars and then flakes or powder. Agar will gel a liquid much like
gelatin does, though it will have a firmer texture. Two tablespoons of flakes equals 1 teaspoon of
powder. One tablespoon of flakes will gel 1 cup of liquid. Agar flakes can be used to make healthful
gelled desserts.
Tapioca Pearls
Tapioca pearls are made from the starch obtained from the tuberous root of the cassava plant.
They make a delicious pudding when combined with other ingredients such as nut milks and fruit.
Tapioca pearls usually need to be soaked for a few hours before using.
Canned Coconut Milk
We like to keep a few cans of organic coconut milk on hand for making curries, creamy soups,
desserts, and dairy-free ice cream. Look for a brand that uses BPA-free cans and is organic.
9
ESSENTIAL COOKING EQUIPMENT
And in the end it’s not the years in your life that count. It’s the life in your years.
—Abraham Lincoln
Now that your pantry is stocked and you are ready to prepare a meal, we thought you might like to
know what types of cooking equipment you will need. Having the proper cooking equipment is
essential to making the time you spend cooking easy and enjoyable! Some of these items will cut
down on preparation time considerably. If you are new to cooking and do not own many kitchen
items, then simply begin by adding one item at a time.
POTS AND PANS
Stocking your kitchen with a high-quality set of stainless steel pots and pans is essential to your
cooking and to your health. Recent research on nonstick cookware reveals that it is made using the
chemical perfluorooctanic acid (PFOA). The Environmental Protection Agency advisory panel callsPFOA “a likely human carcinogen.” According to research from Johns Hopkins Hospital in 2004,PFOA was found in the umbilical cord blood of 99% of 300 babies born there. When these nonstickpots and pans are heated they release at least six different toxic gases, some of which have been found
to be carcinogenic. We recommend that you take all of your nonstick cookware out of your house and
replace them with some high-quality alternatives.
Look for 18/10 stainless steel pots and pans with a thick aluminum core. The 18/10 refers to the
proportion of chromium to nickel in the stainless steel alloy. The aluminum core maintains and
distributes heat evenly which helps to prevent burning and sticking and is essential for cooking whole
grains. If you cannot afford to buy a set of new cookware then we recommend buying one 11-inch
stainless steel skillet, one 3-quart stainless steel saucepan, and one 8-quart stainless steel stockpot.
These three pots and pans will get you through most of the recipes in this book. I like to use stainless
steel pots and pans that have a glass lid so you can easily see how the food is cooking without
disturbing it. You may also choose to use a totally nonreactive, enamel-lined, cast-iron cookware
such as Le Creuset for all of your cooking needs. This cookware is typically more expensive thanstainless steel, so you can decide what works best for you. Cast-iron skillets are my favorite
alternative to nonstick pans as they are naturally nonstick as long as they are cared for properly. I like
to use cast-iron skillets for cooking pancakes or making fried rice dishes.
8-inch stainless steel skillet
10-inch stainless steel skillet
11- or 12-inch deep stainless steel skillet with lid
1 stainless steel wok
1.5-quart stainless steel saucepan with lid
2-quart stainless steel pot with lid
3- or 3½-quart stainless steel pot with lid
6-quart stainless steel pot with lid
8-quart stainless steel stockpot with lid
10- to 12-inch cast-iron deep skillet
10-inch enamel-lined, cast-iron Dutch oven, at least 4 inches deep
BAKING DISHES
Stocking your kitchen with a few pieces of high-quality baking equipment will be essential for
creating many of the baked goods and other recipes in this book. Having a variety of glass bakeware,
stoneware, and other items instead of aluminum and nonstick bakeware, will not only create better
tasting dishes but will also benefit your health. We realize it is not always possible to have the
highest-quality bakeware. Favor glass or stone baking dishes and avoid aluminum and nonstick to the
best of your ability.
10 x 14-inch glass or stone baking dish
1 or 2 glass or stone 9 x 5-inch bread pans
1 or 2 glass or stone 9 x 13-inch baking dishes
1 square glass 8 x 8-inch baking dish
1 stone or stainless steel muffin pan
1 stone or stainless steel Bundt pan
2 stone or stainless steel cookie sheets
9-inch glass pie plate
9.5- or 10-inch stone or glass deep-dish pie plate
A variety of sizes of glass or stone casserole dishes with lids
ELECTRIC EQUIPMENT
The following pieces of kitchen tools are essential to making many of the recipes in this book. A food
processor is used to make raw nut pâtes and raw desserts, as well as for grating and chopping large
amounts of vegetables and fruits. We use our Vitamix every day for blending green smoothies and
making sauces, jams, soups, grain-free pancakes, etc. I use my stainless steel immersion blender to
purée soups in the pot, or to purée a creamy dressing in the jar. Coffee grinders can be used to grind
small amounts of grains, such as raw buckwheat groats, or flaxseeds and chia seeds for baking, as
well as nuts and seeds. If you own a high-powered blender you shouldn’t need to use a coffee grinder
—the blender can handle all of these tasks!
10- to 14-cup food processor
High-powered blender such as a Vitamix or Blendtec
Stainless steel immersion blender
Coffee grinder
KITCHEN GADGETS AND MORE
The following items will be useful to have in your kitchen to make many of the recipes in this book.
Having a few high-quality, sharp knifes that feel good to work with will keep cutting and chopping
fun and easy.
1 paring knife
1 serrated knife
1 chef’s knife
1 mandoline
1 high-quality garlic press
1 ginger grater
1 rasp grater
1 citrus juicer
1 fine-mesh strainer with handle
1 long, stainless steel spoon and 1 slotted spoon
1 thin, wide stainless steel spatula
A variety of wooden spoons
A variety of sizes of silicone spatulas
4-, 2-, and 1-cup liquid glass measuring cups
Dry measuring cup set
Measuring spoon set
1 large wooden cutting board for cutting vegetables and fruits
1 small wooden cutting board for cutting meat and fish
FOOD STORAGE CONTAINERS
When you cook your own food, instead of eating packaged meals from the supermarket or eating out,
you will need containers for storing leftover food. Most of the recipes in this book make large
batches. This makes it easier to stick to a healthy diet because you will have ready-made meals in
your fridge at most times.
We prefer to use glass storage containers to store our leftovers. Be sure to have a few different
sizes on hand to store everything from large batches of soup to small amounts of ground grains or
seeds.
Stainless steel containers work well for freezing meals in. You can also use glass jars to freeze
beans, soups, stews, and stocks. Make sure to leave at least an inch of space from the top of the jars
when filling them to allow for expansion. I like to also completely cool the food before placing the
jar in the freezer. And then I keep the lid off until it has frozen. These three steps should ensure that
your jars don’t crack when in the freezer.
We like to store our homemade salad dressing in used glass nut butter jars. After you are done
with your nut butter, simply rinse out the jar and run it through the dishwasher. When you are ready to
make a dressing, just add all the ingredients to the jar, shake well, and store unused portions in the
refrigerator.
Glass storage containers in a variety of shapes and sizes
Stainless steel containers in a variety of shapes and sizes
Clean, used nut butter glass jars
Widemouthed pint and quart jars
10
DEFINITION OF COOKING TECHNIQUES
Joy is a return to the deep harmony of body, mind, and spirit that was yours at birth and
that can be yours again. That openness to love, that capacity for wholeness with the world
around you, is still within you.
—Deepak Chopra
Cooking and preparing meals is an art of intuition and a science of basic cooking knowledge.
Blending the two together will help to create fabulous meals. Below is a list of basic cookingtechniques that are used throughout this cookbook. It will be helpful to familiarize yourself with thembefore moving on to the recipes. When making a recipe, use your intuition as to whether you should
add more or less of certain ingredients, and how long to cook some dishes. No recipe can ever be
perfect because of the incredible variations in ingredients, cooking equipment, and the person
preparing the recipe.
CUTTING TECHNIQUES
Chiffonade: This cutting technique can be used for leafy greens, such as chard, kale, and collards,
and fresh herbs, such as basil and mint. Stack the leaves one on top of another and roll tightly
lengthwise. Then slice with a sharp knife crosswise to make long, thin strips or ribbons.
Chopping: A chef’s knife is typically used for chopping. This general technique involves cutting the
food into pieces when no specific size or shape is called for.
Dicing: Dicing food produces small, even squares or cubes. Diced vegetables are typically⅛- to ¼-
inch cubes. Slice the food item into long strips, and then cut across the slices to make cubes. This
technique can be used for onions, tomatoes, bell peppers, cucumbers, yams, and squash, as well as
many other vegetables and fruits.
Julienne Cut (Matchsticks): The julienne cut creates small matchstick pieces. This technique is
particularly useful for cutting vegetables that go into sushi rolls, as well as for many other recipes.
Simply take your vegetable, a carrot, for example, and cut it diagonally into ⅛-inch slices. Then take
each slice and cut lengthwise into thin strips.
Mincing: Mincing is a technique used for cutting food into very small pieces. Strong-flavored foods
such as garlic, shallots, onions, fresh ginger, and hot peppers are typically minced to incorporate
flavors evenly. Use a chef’s knife and start by slicing the food, then chop back and forth in a rocking
motion until the food is in small, fine pieces.
Shredding: Shredded vegetables add a juicy, delicate flavor to salads and can also be used to add
extra nutrients to baked goods. Food can be shredded by hand with a handheld stainless steel grater or
in a food processor with the grating disk in place. For vegetables, the finer the shred, the sweeter the
flavor.
Slicing: Slicing is a broad term used for cutting food into various shapes, such as disks, wedges, or
strips. Recipes typically will explain the nature of the slice. Green onions and carrots can be sliced
into rounds. A bell pepper can be sliced lengthwise into long strips or sliced horizontally into rings.
Apples can be sliced into thin wedges and potatoes can be sliced into rounds or wedges.
Zesting: Zesting is used to remove the outer portion of citrus skin where all of the delicate oils hide.
You can zest a citrus fruit with a specialized zesting tool or with a fine rasp grater. The key is to just
remove the outer skin and not the bitter white pith beneath. Always zest citrus before juicing.
PREPARATION TECHNIQUES
Marinating: Marinating is pouring a liquid that contains an acidic and/or salty substance, such as
vinegar, citrus, or tamari, over the food and allowing it sit for a period of time so that the flavors will
penetrate the food.
Soaking: Soaking is placing a food in a bowl and covering it with a liquid, usually filtered water, so
that the food can rehydrate as it absorbs the liquid. Keep the bowl on your kitchen counter at roomtemperature. This technique is used for soaking nuts, seeds, beans, whole grains, and dried fruit.
Sprouting: Any raw seeds, nuts, or beans can be sprouted. Sprouting “wakes up” the seed for
germination, leading to much more nutritious food. Sprouted foods have higher levels of amino acids,
minerals, and vitamins. In the wintertime when fresh, local produce is not as widely available,
sprouting is a good alternative for eating live, raw, nutrient-dense plant foods. To sprout, soak your
nuts, seeds, or beans in a bowl of filtered water overnight, or for about 12 hours. Then drain and
place into a quart jar with a sprouting lid. Every morning and evening, rinse the seeds with fresh
water and drain. Make sure they never dry out. Keep doing this until the seeds have sprouted and have
reached a desired length or age. For large beans like pinto, black, or kidney that I plan to cook, I
place a few cups of dry beans into a large bowl, cover with 3 inches of water, and soak for
approximately 24 hours. Then I drain and rinse the beans with fresh water several times and leave the
soaked beans in the bowl, uncovered, to sprout. Be sure to drain and rinse them twice daily to keep
them moist. I only sprout them until there is a very small tail, 1 to 2 days. Then they are ready to cook!
If you are new to sprouting, try green lentils—they are one of the easiest things to sprout! Other foods
that we like to sprout are broccoli seeds, radish seeds, sunflower seeds, pumpkin seeds, truly raw
almonds, and mung beans.
Puréeing: Puréeing food turns it into a thick, smooth liquid. A blender works best to purée foods,
though a food processor or handheld immersion blender may also be used. Place foods such as
steamed squash, frozen or fresh fruit, or cooked soups into a blender. To blend hot foods, fill the
blender no more than halfway, then remove the center cap on the lid to release the steam, place a
towel over the lid, and hold it firmly in place. Start on the lowest speed and gradually increase as
food is blending.
QUICK TIPS FOR FREEZING FOODS
Bananas: Remove the peel, cut into 2-inch slices, and place into a container in your freezer.
Berries: Freeze berries spread out on baking sheets; then when frozen transfer to storage containers and place them
back into freezer.
Stone Fruit: Slice in half, remove the pits, and place into layers in reusable plastic or stainless steel containers, using
unbleached parchment paper in between each layer. Freeze for up to a year. For cherries, we use a cherry pitter to
remove the pits, and then place them all into a large container.
Beans: Cook beans according to directions on here, then place into 2- to 3-cup storage containers or quart jars; add
bean cooking liquid to cover the beans completely, and store into freezer for up to a year.
Whole Grains: Place cooked and cooled whole grains, such as brown rice, quinoa, and millet into serving-size
containers or widemouthed pint jars. This makes it easy to create a whole foods meal when you are cooking for one or
two.
Muffins: Cool your freshly cooked muffins to room temperature then place into a plastic bag in a single layer. Store in
your freezer.
Meat: Wrap fresh meat in paper (your local meat market would do this) and then place into a plastic freezer bag. Store
in a deep freezer for up to a year.
Leftovers: In general, foods that have a higher liquid content, such as soups, casseroles, bean dips, and puréed
vegetables and fruits, freeze well. Place cooled food into glass storage containers or widemouthed 1-quart jars and
freeze. To use, run the container under hot water to release food. Transfer the frozen food to a pot to reheat.
Freezing: Freezing your own fruits and vegetables that you have either harvested yourself or bought
from the farmers’ market is a great way to preserve food. Also, freezing your leftovers will make it
easy to have healthy homemade meals on nights you may not want to, or have time to cook. Be sure to
label and date your food and use it within 6 to 12 months.
COOKING TECHNIQUES
Baking: Food is placed in a baking dish or pan and into a preheated oven. Moisture is released fromthe food while it is baking and circulates in the oven. When you are baking more than one dish at a
time, be sure to stagger the dishes so that the air can circulate in the oven. All oven temperatures will
vary slightly, so you may need to adjust your temperature and/or cooking time to your oven. It is best
to purchase a small oven thermometer to measure the actual baking temperature of your oven and then
adjust it accordingly.
Blanching: Vegetables are quickly boiled, usually for only a few minutes, and then plunged into a
cold-water bath to stop the cooking. This technique works to preserve colors and nutrients in food.
Boiling: Food is placed into water or a cooking liquid, such as stock, in an uncovered pot that has
reached a temperature of about 212°F, or when bubbles are visible on the surface. The food is
cooked by the rapidly moving liquid. The boiling point can be defined as the temperature at which the
vapor pressure of a substance is equal to the external, or atmospheric, pressure. When cooking at
higher elevations, the boiling point of a liquid will be lower due to the drop in atmospheric pressure.
For each 1,000 feet above sea level the boiling point drops by about 2°F. Water-soluble substances,
such as salt and sugar, raise the boiling point of water.
Braising: Food is lightly sautéed, then a small amount of a flavored liquid is added and the pan is
covered while the food cooks and absorbs part of the liquid.
Broiling: Turn your oven dial to “broil” and place the food in an oven-safe dish on the rack level
indicated in your recipe.
Parboil: Food is partially cooked in boiling water; the cooking is then completed by some other
method.
Poaching: Food is cooked by submerging it into a liquid that is just barely simmering. Be sure the
food is covered in the cooking liquid by ½ to 1 inch. The cooking liquid is usually stock or water
with an acid added to it, such as lemon juice or vinegar. Fresh or dried herbs and a salt or salt
seasoning are also added (except for eggs—do not add salt while poaching eggs). This technique
works to retain the original shape of the food.
Pressure Cooking: Cooking with a pressure cooker decreases cooking times tremendously.
Temperatures inside a pressure cooker can reach 250°F, much higher than boiling temperature. Never
fill a pressure cooker more than half full and be sure to use the recommended amount of liquid.
Roasting: Food is cooked by dry heat in an oven, usually with some kind of fat added.
Sautéing: Add a small amount of oil or fat to a heated skillet or sauté pan, then add your cut food.
Keep the food moving in the pan to prevent burning and sticking. Sautéing is a quick-moving process
that necessitates having all of the ingredients within arm’s reach and ready for use. If your food
begins to stick to the pan during cooking then add extra fat, water, wine, or stock to the pan.
WATER-OIL SAUTÉ: If you would like to lessen the amount of oil in a dish, you can replace halfof it with water. Continue to sauté as directed above.
NO-OIL SAUTÉ: It is not always necessary to sauté in oil. Instead, you may add a small amount of
water, broth, or white wine to the pan and sauté as directed above.
Simmering: Cooking food in a liquid on the stovetop where bubbles are barely breaking the surface
is simmering. This is usually done by bringing the liquid and food to a boil first and then reducing the
heat to low to medium-low and cooking with a lid on the pot.
Steaming: Steaming is a great way to barely cook vegetables until they are crisp-tender. This method
of cooking retains more nutrients than other methods. Place about 2 inches of water in a pot, then
place a steamer basket in the pot and add your food. Place a lid on the pot and cook for a certain
amount of time. You can test doneness with a fork—food should pierce easily, but the fork should not
easily go all the way through the piece of food.
Steeping: Steeping extracts color, flavor, and nutrients from the substance being steeped. Place food
or herbs into a ceramic or glass dish and pour boiling water over them. Cover the dish and steep for
the directed amount of time. Herbs or food are then strained out of the liquid.
Stir-frying: Place the cut food in piles on your cutting board or in separate dishes and line up fromlongest to shortest cooking time. You may use a wok or a large skillet, but be sure to use stainless
steel, not nonstick. Heat your pan over medium-high heat and add some fat—usually coconut oil.
Begin by placing the food with the longest cooking time in first, then move up to the food with the
shortest cooking time. Keep the food moving in the pan constantly to prevent burning—this process
usually only takes a few minutes. Then add a small amount of liquid to the pan and cover with a lid to
quickly finish the cooking by steaming.
Toasting: Raw seeds can be toasted to improve flavor and digestibility. To toast seeds, heat a thickbottomed stainless steel skillet over medium heat. Add enough seeds to the pan to create one layer.
Keep the pan moving over the heat source to prevent burning. When the seeds are lightly golden or
you have heard popping sounds, then the seeds are done. Immediately transfer them to a plate to cool.
Seeds that can be toasted include pumpkin, sunflower, and sesame.
Part III
THE RECIPES
11
GET CULTURED!
Humankind has not woven the web of life. We are but one thread within it. Whatever we do
to the web, we do to ourselves. All things are bound together. All things connect.
—Chief Seattle
Cultured Vegetables
Garlic Kale Kraut
Zucchini Dill Kraut
Sea Vegetable Kraut
Curtido
Dill Pickles
Dilly Carrots and Green Beans
Gingered Daikon and Carrot Sticks
Pickled Basil Beets
Pickled Lemon-Rosemary Cauliflower
Pickled Garlic Scapes
Pickled Radishes
Pickled Turnips
Live Hot Pepper Relish
Coconut Milk Yogurt
Soured Coconut Cream
Coconut Water Kefir
Kombucha
Kombucha Sourdough Bread Starter
Cultured food essentially means fermented—the process of preserving and enriching food using
beneficial bacteria.
All life has evolved in the presence of bacteria and depends on them for survival. In roots,
bacteria fix minerals from the soil so plants can use them. In animals, they assist with digestion of
food, protection from disease, and providing essential nutrients. Likewise, our daily diets should
consist of foods containing beneficial bacteria.
Think of kimchi in Korea, sauerkraut in Germany, cucumber pickles in the Middle East, andpickled umeboshi plums in Japan.
For thousands and thousands of years people have been preserving food with the help of bacteria
—called lacto-fermentation. When pickling vegetables, lactobacillus, a species of bacteria normally
present on fresh food, is allowed to flourish. This enables food to break down and become more
digestible while providing live enzymes and beneficial bacteria that help with the entire digestive
process. This type of anaerobic fermentation uses a salt brine to inhibit harmful microbes as the
beneficial species take over and multiply. These beneficial bacteria produce lactic acid as they eat up
some of the starches and sugars in the food, lowering the pH, thus inhibiting harmful microorganisms
from surviving.
We know now from reading “Digestive Health,” chapter 3 in this book, that the world we live in
today causes harm to the beneficial bacteria in our guts. There are so many social and environmental
actions against them—herbicides, antibiotics, chlorine in our water, and mercury in fish and in dental
fillings—that we need to take extra care in maintaining our inner ecology. Having a healthy balance of
bacteria in our intestines reduces food allergies and sensitivities, builds a strong immune system, and
keeps inflammation in check. Eating cultured foods daily is one thing you can do to help maintain the
health of your intestinal flora!
Tips for lacto-fermenting vegetables:
Always use the freshest organic vegetables you can find. If your vegetables have small spots of
mold or slime, don’t use them.
Only wash your vegetables if necessary. If I see visible dirt on my vegetables I will rinse them off;
otherwise I leave them as they are. Friendly bacteria reside on the vegetables and you don’t want
to wash them all down the drain!
If you see mold on your fermenting vegetables it means oxygen has crept into your jar. Lactofermentation is meant to be an anaerobic process—an environment where the lactobacilli bacteria
can thrive and grow. When fermenting in quart jars there is a possibility of some oxygen creeping
in, though I have never had any visible mold in my ferments using this system. Alternatively, you
can use a Fido latch-lid jar or an airlock system installed on top of a quart or gallon jar. The latter
lets the gases escape, but it doesn’t allow oxygen to get in. If you want to spend the money, you can
also invest in Harsch ceramic fermenting crocks. These crocks use a rim filled with water to keep
oxygen out while still allowing carbon dioxide gases to release. My suggestion is to start
fermenting in quart jars and then once you get accustomed to the regular preparation and
consumption of cultured foods, you move up to one of the other methods mentioned previously.
If using quart jars, be sure to screw the lids on tightly and then “burp” the jars daily once gases
start to form, around day 2. Do this by barely unscrewing the lid and then screwing it back down.
You should see extra bubbles rise to the top and hear a slight release of gases.
If some of the brine leaks out during the fermentation process, pour extra in so the vegetables are
covered. Use a ratio of 1½ teaspoons sea salt mixed with 1 cup of filtered water.
CULTURED VEGETABLES
If you are new to making sauerkraut, this is one of the easiest recipes to begin with. The food
processor does all the work for you—no pounding necessary! Serve a scoop of cultured vegetables
with your breakfast, lunch, and dinner! The flavor is very tangy and delicious. Cultured vegetables
are rich in beneficial lactobacilli bacteria and enzymes, are alkaline-forming, and are full of vitamins
—especially vitamin C. Cultured vegetables help to reestablish a healthy inner ecosystem of gut
bacteria, improve digestion, control cravings for sweets, and stimulate the liver.
1 medium head green or red cabbage (about 3 pounds), plus 2 small cabbage leaves reserved
2 medium beets, peeled and quartered
4 medium carrots, cut into large chunks
4 to 6 garlic cloves, peeled
freshly squeezed juice of 1 lemon
4 to 6 teaspoons sea salt
1 tablespoon dried dill
Set out two clean, widemouthed, 1-quart jars. Cut the cabbage, except for the 2 reserved cabbage
leaves, into chunks and place some of it into a food processor fitted with the “s” blade. Process until
finely ground, being careful not to overprocess, then transfer to a large bowl. Repeat until all the
cabbage has been processed. Place the beets, carrots, and garlic into the food processor and process
until finely ground; add to the bowl with the cabbage.
Add the lemon juice, salt, and dill to the bowl and mix all the ingredients together with a wooden
spoon; let rest for about 10 minutes and then stir again.
Spoon the mixture into the two jars until about 1 inch from the top, pressing the vegetables down
firmly as you fill them. Fold one of the reserved small cabbage leaves and place it into one jar of the
vegetables so that the juices rise above it; repeat with the second jar. Screw the lids on tightly.
Place the jars into another container or baking dish to catch any leaking juices, then place in a spot in
your house away from direct sunlight. After about day 2, or when you begin to see tiny bubbles form,
slightly unscrew the lids once a day to let any trapped gases escape, and then screw them back down
tightly. Let the vegetables ferment for 5 to 10 days.
You can eat them at this point, but it is even better to store the jars in a cool spot, such as a root cellar
where the temperature remains around 55°F. You can also store them on one of the shelves on the
door of your refrigerator. Then let them continue to ferment for 6 to 12 weeks.
Yield: 2 quarts
GARLIC KALE KRAUT
When you have too much kale growing in your garden and don’t know what to do with it… make
sauerkraut! The word “sauerkraut” comes from the German wordssauer (sour) and kraut (greens or
plants). Serve a few scoops of this probiotic and enzyme-rich vegetable dish with any meal!
½ head green cabbage, shredded (about 1½ pounds total), plus 1 small cabbage leaf reserved
6 cups thinly sliced kale
6 garlic cloves, crushed
1 tablespoon sea salt
OPTIONAL ADDITIONS
crushed red chili flakes
chopped green onions
grated carrots
Place all the ingredients, except for the reserved cabbage leaf, into a large bowl and pound with a
wooden kraut pounder or other blunt object until the vegetables have softened and released their
juices. This usually takes about 5 minutes of continuous pounding.
Scoop the vegetables and juices into a clean, widemouthed, 1-quart jar, pressing them down firmly
with the kraut pounder as you add them. Fill to about 1 inch below the top of the jar. Fold the
reserved small cabbage leaf and press it into the vegetables, making sure the juices rise above them.
Screw the lid on tightly and place the jar into another container to catch any leaking juices. Place the
container, undisturbed, in a spot in your house away from direct sunlight.
Let the kraut ferment for 5 to 10 days. Make sure to “burp” the jar every day once bubbles start
forming, usually by day 2. You can do this by slightly unscrewing the lid to release the gases and then
screwing it back down.
After fermentation it will be ready to eat, but it gets even better with age. If your house is cooler, you
can continue to let it ferment for another 2 to 3 weeks. Then place the jar into the refrigerator or a
cool place, such as a root cellar, where it will continue to ferment at a much slower rate. You can
store your kraut this way for 6 to 8 months.
Yield: 1 quart
ZUCCHINI DILL KRAUT
This recipe is a great way to preserve the summer abundance of garden zucchinis! Serve a scoop withgrilled chicken and vegetables for a balanced summer meal.
1 small head cabbage, shredded, plus 1 small cabbage leaf reserved
2 medium zucchini, grated
1 tablespoon sea salt
½ cup chopped fresh dill
2 to 4 garlic cloves, crushed (optional)
Place all the ingredients, except for the reserved cabbage leaf, into a large bowl and pound with a
wooden kraut pounder or another blunt object until the juices from the vegetables are released. This
usually takes 5 minutes of continuous pounding.
Spoon into a clean, widemouthed, 1-quart jar, pressing down with the kraut pounder until the juices
rise above the vegetables. Fold the small cabbage leaf and press it down into the juices; this helps
hold the kraut underneath the brine. Make sure to leave about 1 inch of space from the top of the jar.
Screw the lid on tightly.
Place the jar into another container or baking dish to catch any leaking juices, then place in a spot in
your house away from direct sunlight. Let the kraut ferment for 5 to 10 days. After tiny bubbles begin
to form, around day 2, you will need to “burp” the jar every day to let trapped gases escape. You can
do this by slightly unscrewing the lid and then screwing it back down.
You can begin to serve the kraut after 5 to 10 days of fermentation, but it is even better to store the jar
in a cool spot, such as a root cellar where the temperature remains at around 55°F. You can also store
it on one of the shelves on the door of your refrigerator. Then let it continue to ferment for 6 to 12
weeks.
Yield: 1 quart
Tip: Make sure your head of cabbage is no more than 2 pounds. It should preferably weigh about 1½ pounds. When
shopping at the grocery store or farmers’ market, weigh the cabbage heads to find the right size.
SEA VEGETABLE KRAUT
Sea vegetables are one of the richest sources of iodine—a mineral needed for proper thyroid
function. We keep a container of dulse flakes and a container of kelp granules on our dining room
table to add to our meals. Having a jar of this sea vegetable kraut in the fridge is also handy! Serve a
few spoonfuls with any meal, but it is especially delicious when serving with an Asian-inspired meal.
1 medium head green cabbage, shredded, plus 1 small cabbage leaf reserved
1 tablespoon sea salt
1 bunch green onions, chopped
¼ cup arame, soaked in warm water for 15 minutes
1 tablespoon dulse flakes
one 3-inch piece fresh ginger, grated
Place the shredded cabbage (reserve the cabbage leaf) and sea salt into a large bowl and pound with
a wooden kraut pounder or other blunt object until the cabbage has softened and released its juices.
This usually takes about 5 minutes of continuous pounding. Then add the green onions, soaked and
drained arame, dulse flakes, and ginger, mix together with the cabbage, and pound again for another
minute.
Scoop the vegetables and juices into a clean, widemouthed, 1-quart jar, pressing them down firmly as
you add them. Fill to about 1 inch below the top of the jar. Fold the reserved small cabbage leaf and
press it into the vegetables, making sure the juices rise above them. Screw the lid on tightly and place
the jar into another container to catch any leaking juices. Place the container, undisturbed, in a spot in
your house away from direct sunlight.
Let the kraut ferment for 5 to 10 days. Make sure to “burp” the jar every day once bubbles start
forming, usually by day 2. You can do this by slightly unscrewing the lid to release the gases and then
screwing it back down.
After fermentation it will be ready to eat, but it gets even better with age. If your house is cooler, you
can continue to let it ferment for another 2 to 3 weeks. Then place the jar into the refrigerator where it
will continue to ferment at a much slower rate. You can store your kraut this way for 6 to 8 months.
Yield: 1 quart
CURTIDO
Curtido is a South American vegetable dish traditionally made with vinegar. I’ve altered it to use
lacto-fermentation instead. Serve it with meat, fish, or beans to aid in the digestion of these foods.
Though not traditional, I prefer to add crushed red chili flakes for a spicy flare.
1 small head cabbage, shredded (about 1½ pounds)
2 to 3 large carrots, grated
1 small onion, thinly sliced
2 tablespoons freshly squeezed lime juice
1 tablespoon dried oregano or ¼ cup chopped fresh
1 to 2 teaspoons crushed red chili flakes (optional)
1 tablespoon sea salt
Place all the ingredients into a large bowl and pound with a wooden kraut pounder or another blunt
object until the juices from the vegetables are released. This usually takes 5 minutes of continuous
pounding.
Spoon the curtido into a clean, widemouthed, 1-quart jar, pressing down with the kraut pounder until
the juices rise above the vegetables. Make sure to leave about 1 inch of space from the top of the jar.
Fold a cabbage leaf and press it into the vegetables so the juices rise above it. Screw the lid ontightly.
Place the jar into another container or baking dish to catch any leaking juices, then place in a spot in
your house away from direct sunlight.
Let the curtido ferment for 5 to 10 days. Make sure to “burp” the jar every day once bubbles start
forming, usually by day 2. You can do this by slightly unscrewing the lid to release the gases and then
screwing it back down.
After fermentation it will be ready to eat, but it is even better to store the jar in a cool spot, such as a
root cellar where the temperature remains at around 55°F. You can also store it on one of the shelves
on the door of your refrigerator. Then let it continue to ferment for 6 to 12 weeks.
Yield: 1 quart
Tip: Make sure your head of cabbage is no more than 2 pounds. It should preferably weigh about 1½ pounds. When
shopping at the grocery store or farmers’ market, weigh the cabbage heads to find the right size.
DILL PICKLES
I make a few gallon jars of lacto-fermented pickles every summer. They keep in my refrigerator for
up to 6 months! When making pickles, it is important to buy pickling cucumbers, often called gherkins,
which have thinner skins and fewer seeds. Larger ones will need to be cut into spears, but smaller
ones can be left whole. I like to separate them by size and make one jar of small ones and another jar
with spears.
1 to 1½ pounds pickling cucumbers
½ bunch fresh flowering dill
3 to 4 garlic cloves, chopped
1 tablespoon pickling spice
1 grape leaf or sour cherry leaf (optional)
2 cups water
1 tablespoon sea salt
1 small cabbage leaf or boiled rock
Rinse the cucumbers. If they are large, cut the ends off and then cut them into quarters lengthwise,
forming spears. Place the dill, garlic, and pickling spice into the bottom of a clean, widemouthed, 1-
quart jar. Add the pickles, packing them into the jar. Add the grape or sour cherry leaf, if desired; this
helps to keep the pickles crisp.
In a 2-cup liquid glass, measure the water and whisk together with the sea salt and then pour over the
pickles until the liquid rises above them by ½ inch. Fold the reserved small cabbage leaf and place it,
or the boiled rock, over the pickles so they stay beneath the brine. Screw a tight-fitting lid onto the
jar. Place it in a spot in your house away from direct sunlight and let ferment for 5 to 10 days. Make
sure to “burp” the jar every day once bubbles start forming, usually by day 2. You can do this by
slightly unscrewing the lid to release the gases and then screwing it back down. When it is soured to
your liking, then transfer to your refrigerator and store for up to 6 months.
Yield: 1 quart
DILLY CARROTS AND GREEN BEANS
This is our children’s favorite lacto-fermented recipe. Once fermentation is complete, the five of themcan go through two jars in a day if we let them! Needless to say, I have to make large batches of this
recipe! Sometimes I like to add hot chile peppers to one jar and black peppercorns to another. I’ve
also used pickling spice, which is quite delicious as well.
2 to 3 sprigs fresh flowering dill
3 to 4 garlic cloves, chopped
4 to 5 carrots, cut into spears
¼ pound green beans, ends trimmed
1 tablespoon sea salt
2 cups water
1 small cabbage leaf or boiled rock
Place the dill and garlic at the bottom of a clean, widemouthed, 1-quart jar. Add the carrots and green
beans, making sure that the ends stay 1 inch below the top of the jar. If you need to, take a green bean
or carrot out and cut it to fit. Pack them in tightly.
Mix the sea salt and water together in a 2-cup liquid glass measuring cup and pour over the
vegetables until they are submerged with at least a ½ inch of brine on top. Fold the small cabbage leaf
and place it, or the boiled rock, on top and push it down to submerge the vegetables; they need to stay
below the brine to properly ferment.
Cover the jar tightly with the lid and store in a dark place to ferment. It should take 5 to 10 days
depending on the temperature of your house. The warmer it is, the shorter it takes to ferment. You can
check them after 5 days; they should be sour and crispy. Make sure to “burp” the jar every day once
bubbles start forming, usually by day 2. You can do this by slightly unscrewing the lid to release the
gases and then screwing it back down.
Once the vegetables have fermented to your liking, transfer the jar to the refrigerator and store for up
to 6 months. They will keep fermenting while in the refrigerator, just at a much slower rate.
Yield: 1 quart
GINGERED DAIKON AND CARROT STICKS
When you are looking for something crunchy and spicy to eat, try these! I like to keep a jar in myrefrigerator at all times. My children sneak the carrot sticks as soon as I put the jar into the
refrigerator. You can add other flavors if you wish—try chopped garlic and chile peppers!
1 medium daikon radish
3 medium carrots
one 2-inch piece fresh ginger, peeled and thinly sliced
1 tablespoon sea salt
2 cups water
1 small cabbage leaf or boiled rock
Peel the daikon radish and cut it into sticks a little shorter than the length of a quart jar. Cut the carrots
into sticks of a similar length.
Put the sliced ginger into the bottom of a clean, widemouthed, 1-quart jar. Add the carrot and daikon
sticks, packing them in tightly.
Mix the sea salt and water together in a 2-cup liquid glass measuring cup and pour over the
vegetables until they are submerged with at least a ½ inch of brine on top. Fold the small cabbage leaf
and place it, or the boiled rock, on top and push it down to submerge the vegetables; they need to stay
below the brine to properly ferment.
Cover the jar tightly with the lid and store in a dark place to ferment. It should take 5 to 10 days
depending on the temperature of your house. The warmer it is, the shorter it takes to ferment. You can
check them after 5 days; they should be sour and crispy. Make sure to “burp” the jar every day once
bubbles start forming, usually by day 2. You can do this by slightly unscrewing the lid to release the
gases and then screwing it back down.
Once the vegetables have fermented to your liking, transfer the jar to the refrigerator and store for up
to 6 months. They will keep fermenting while in the refrigerator, just at a much slower rate.
Yield: 1 quart
PICKLED BASIL BEETS
Serve these probiotic-rich beets with scrambled eggs in the morning or on top of a green salad for
lunch. You can use the flavorful purple brine in place of vinegar in a salad dressing. Generally I use 3
tablespoons of brine to 4 tablespoons of extra-virgin olive oil.
3 medium beets, peeled and sliced into thin rounds
1 small red onion, sliced into thin rounds
½ cup fresh basil leaves
1 tablespoon sea salt
2 cups water
1 small cabbage leaf or boiled rock
Layer the sliced beets, onion, and basil in a clean, widemouthed, 1-quart jar, packing them down.
Mix the sea salt and water together in a 2-cup liquid glass measuring cup and pour over the
vegetables until they are submerged with at least a ½ inch of brine on top. Fold the small cabbage leaf
and place it, or the boiled rock, on top and push it down to submerge the vegetables; they need to stay
below the brine to properly ferment.
Cover the jar tightly with the lid and store it in a dark place to ferment. It should take 5 to 10 days
depending on the temperature of your house. The warmer it is, the shorter it takes to ferment. You can
check them after 5 days; they should be sour and crispy. Make sure to “burp” the jar every day once
bubbles start forming, usually by day 2. You can do this by slightly unscrewing the lid to release the
gases and then screwing it back down.
Once the beets have fermented to your liking, transfer the jar to the refrigerator and store for up to 6
months. They will keep fermenting while in the refrigerator, just at a much slower rate.
Yield: 1 quart
PICKLED LEMON-ROSEMARY CAULIFLOWER
Lacto-fermentation is a great way to preserve some of the cauliflower harvest. After trying this
version, create your own. Some other flavors we like to add to cauliflower are garlic, peppercorns,
dill, and hot peppers. Serve a few spoonfuls of this recipe with a Mediterranean-style main dish.
1 small head cauliflower, chopped into small pieces
1 lemon, cut into quarters
2 large sprigs fresh rosemary
1 tablespoon sea salt
2 cups water
1 small cabbage leaf or boiled rock
Place the cauliflower, lemon quarters, and rosemary into a clean, widemouthed, 1-quart jar and pack
down so they are about 1 inch from the top of the jar.
Mix the sea salt and water together in a 2-cup liquid glass measuring cup and pour over vegetables
until they are submerged with at least a ½ inch of brine on top. Fold the small cabbage leaf and place
it, or the boiled rock, on top and push it down to submerge the vegetables; they need to stay below the
brine to properly ferment.
Cover the jar tightly with the lid and store it in a dark place to ferment. It should take 5 to 10 days
depending on the temperature of your house. The warmer it is, the shorter it takes to ferment. You can
check them after 5 days; they should be sour and crispy. Make sure to “burp” the jar every day once
bubbles start forming, usually by day 2. You can do this by slightly unscrewing the lid to release the
gases and then screwing it back down.
Once the cauliflower has fermented to your liking, transfer the jar to the refrigerator and store for up
to 6 months. It will keep fermenting while in the refrigerator, just at a much slower rate.
Yield: 1 quart
PICKLED GARLIC SCAPES
Garlic scapes are available in the spring and early summer. They are the long, flowering stalks of the
garlic bulb and are trimmed off to help the garlic grow larger. They have a potent garlicky flavor and
can be used in stir-fries, pesto, soups, and stews. I like to ferment garlic scapes and then add them to
a meal as a garnish. You can add other vegetables to the jar if desired. Try carrot sticks, radishes,
turnips, or hot chile peppers!
2 bunches fresh garlic scapes
1 tablespoon sea salt
2 cups water
1 small cabbage leaf or boiled rock
OPTIONAL ADDITIONS
carrot sticks
radishes
dried hot peppers
whole black peppercorns
Cut the garlic scapes into 3- to 5-inch pieces. Pack them into a clean, widemouthed, 1-quart jar. Add
any optional additions now.
Mix the sea salt and water together in a 2-cup liquid glass measuring cup and pour over the
vegetables until they are submerged with at least a ½ inch of brine on top. Fold the small cabbage leaf
and place it, or the boiled rock, on top and push it down to submerge the vegetables; they need to stay
below the brine to properly ferment.
Cover the jar tightly with the lid and store in a dark place to ferment. It should take 5 to 10 days
depending on the temperature of your house. The warmer it is, the shorter it takes to ferment. You can
check them after 5 days; they should be sour and crispy. Make sure to “burp” the jar every day once
bubbles start forming, usually by day 2. You can do this by slightly unscrewing the lid to release the
gases and then screwing it back down.
Once the garlic scapes have fermented to your liking, transfer the jar to the refrigerator and store for
up to 6 months. They will keep fermenting while in the refrigerator, just at a much slower rate.
Yield: 1 quart
PICKLED RADISHES
Lacto-fermented radishes are one of our children’s favorite foods! Reach for a jar of these instead of
a bag of potato chips when you are craving something salty and crunchy—your body will thank you.
2 to 3 bunches radishes
3 to 4 garlic cloves, chopped
1 tablespoon whole pink peppercorns
1 tablespoon sea salt
2 cups water
1 small cabbage leaf or boiled rock
Trim the ends off the radishes. If they are large, cut them into quarters. Place the garlic and
peppercorns into a clean, widemouthed, 1-quart jar. Add the radishes, packing them in, until they are
about 1 inch from the top of the jar.
Mix the sea salt and water together in a 2-cup liquid glass measuring cup and pour over the
vegetables until they are submerged with at least a ½ inch of brine on top. Fold the small cabbage leaf
and place it, or the boiled rock, on top and push it down to submerge the vegetables; they need to stay
below the brine to properly ferment.
Cover the jar tightly with the lid and store in a dark place to ferment. It should take 5 to 10 days
depending on the temperature of your house. The warmer it is, the shorter it takes to ferment. You can
check them after 5 days; they should be sour and crispy. Make sure to “burp” the jar every day once
bubbles start forming, usually by day 2. You can do this by slightly unscrewing the lid to release the
gases and then screwing it back down.
Once the radishes have fermented to your liking, transfer the jar to the refrigerator and store for up to
6 months. They will keep fermenting while in the refrigerator, just at a much slower rate.
Yield: 1 quart
PICKLED TURNIPS
Turnips often get passed by in the market more than other vegetables because most of us don’t know
what to do with them. Try this alternative to cucumber pickles and you might just fall in love with
turnips! I prefer to use smaller size turnips for pickling, but if you can only find large turnips then cut
them into chunks or quarters.
2 bunches turnips
½ small red onion, cut into thick slices
1 tablespoon pickling spice
1 tablespoon sea salt
2 cups water
1 small cabbage leaf or boiled rock
Cut the greens off the turnips and rinse them. Cut larger turnips into smaller chunks. Set aside. Placethe onion slices and pickling spice at the bottom of a clean, widemouthed, 1-quart jar. Add the
turnips, making sure that they are packed in and at least 1 inch from the top of the jar.
Mix the sea salt and water together in a 2-cup liquid glass measuring cup and pour over the
vegetables until they are submerged with at least a ½ inch of brine on top. Fold the small cabbage leaf
and place it, or the boiled rock, on top and push it down to submerge the turnips; they need to stay
below the brine to properly ferment.
Cover the jar tightly with the lid and store in a dark place to ferment. It should take 5 to 10 days
depending on the temperature of your house. The warmer it is, the shorter it takes to ferment. You can
check them after 5 days; they should be sour and crispy. Make sure to “burp” the jar every day once
bubbles start forming, usually by day 2. You can do this by slightly unscrewing the lid to release the
gases and then screwing it back down.
Once the turnips have fermented to your liking, transfer the jar to the refrigerator and store for up to 6
months. They will keep fermenting while in the refrigerator, just at a much slower rate.
Yield: 1 quart
LIVE HOT PEPPER RELISH
Use this enzyme-rich, raw hot pepper relish to top scrambled eggs, chicken fajitas, or quinoa and
beans. I use a food processor to quickly chop all of the ingredients so I don’t have to cut so many hot
peppers! Make sure you don’t over process them or they will turn to mush.
1 small red onion, coarsely chopped
1 large red bell pepper, coarsely chopped
10 large or 20 small jalapeño peppers, stemmed
3 to 4 garlic cloves
1 tablespoon sea salt
water, as needed
1 small cabbage leaf
Place the onion, bell and jalapeño peppers, and garlic into a food processor fitted with the “s” blade
and pulse until the vegetables are chopped finely, being careful not to overprocess them.
Spoon the chopped vegetables into a clean, widemouthed, 1-quart jar until they are 1 inch from the
top. Add the sea salt and enough water to cover them; stir. Fold the cabbage leaf and press it on top of
the vegetables until the liquid rises above it. Screw the lid on tightly.
Place the jar in a spot in your house away from direct sunlight. Let it ferment for 5 to 10 days. Make
sure to “burp” the jar every day once bubbles start forming, usually by day 2. You can do this by
slightly unscrewing the lid to release the gases and then screwing it back down. You can taste the
relish after 5 days to see if it is done to your liking. It should be sour and spicy, with visible tiny
bubbles in the brine.
Store the jar into your refrigerator for up to 6 months.
Yield: 1 quart
COCONUT MILK YOGURT
Enjoy this nutritious dairy-free yogurt in place of cow’s milk yogurt. Serve it topped with fresh
berries, figs, or peaches, and a sprinkling of chopped nuts for dessert. Be sure to use the full-fat
canned coconut milk for this recipe. The agar and gelatin powders serve as thickeners; you can
purchase them online (see Resources, here). For the probiotic powder, we use Ther-Biotic Complete
from Klaire Labs.
3 cups full-fat coconut milk (about two 14-ounce cans)
1 cup nut milk
1 tablespoon pure maple syrup
2 tablespoons arrowroot powder
½ teaspoon agar powder or 2 teaspoons gelatin
pinch sea salt
1 to 2 teaspoons probiotic powder
Place all the ingredients except for the probiotic powder into a blender and blend on high for about
30 seconds to combine. Pour into a pot and place on the stovetop. Bring to a simmer over medium to
medium-low heat and cook for 5 to 6 minutes, whisking constantly, until thickened (if you are using
gelatin, it won’t thicken until chilled). Remove the pot from the heat and let cool to about 98°F; this
will take 45 minutes to 1 hour.
Once the mixture has cooled, whisk in the probiotic powder. Pour the yogurt into a 1-quart jar or four
to five 8-ounce mason jars. Screw on the lid(s) and place into a yogurt maker or a cooler surrounded
by a heating pad or jars filled with hot water and towels. Let the yogurt culture for 8 to 15 hours. You
can taste it after 8 hours to see how soured it is. If you are using the cooler method, I would suggest
refilling the jars with fresh hot water and letting the yogurt culture for 5 to 7 more hours, and then
refrigerate to set.
Yield: 1 quart
Tip: I like to use cashew milk for the nut milk called for in this recipe. I make it by adding 2 tablespoons raw cashew
butter to a blender and then filling it with water to the 1-cup mark and blending until smooth. It’s so easy! You can do
this with raw almond butter to make almond milk, or add 2 tablespoons hemp seeds to make hemp milk.
SOURED COCONUT CREAM
This is a great replacement for dairy sour cream, and it’s so simple to make! Use it to top bean soups,
enchiladas, or tacos—basically anywhere sour cream is called for. Be sure to use the full-fat coconut
milk, not the light variety. For the probiotic powder, we use Ther-Biotic Complete by Klaire Labs.
two 14-ounce cans coconut milk, chilled
1 teaspoon probiotic powder
pinch sea salt
Place the two cans of coconut milk in the refrigerator for about 24 hours.
Open the cans of coconut milk and scoop off the thick white cream at the top. Pour off the water into a
jar (reserve it to use for smoothies).
Heat the coconut cream in a small saucepan over the lowest heat to about 97° to 98°F. Remove the
pan from the stovetop and whisk in the probiotic powder. Pour into a clean 1-quart jar, cover with a
clean dishtowel, and secure with a rubber band.
Let the jar sit out for 24 to 48 hours on your kitchen counter to culture. Then stir in a pinch or two of
sea salt, cover the jar with a lid, and place into the refrigerator to solidify. Use as desired. The creamwill last in the refrigerator for up to 2 weeks.
Yield: 1 to 2 cups (varies depending on how much cream is in each can)
COCONUT WATER KEFIR
You can use the juice from cracked fresh, young coconuts, or young coconut water from the can. Serve
this probiotic-rich drink in lieu of soda. You can also add freshly grated ginger to the coconut water if
you would like to make a warming digestive tonic. Water kefir grains can be purchased from Cultures
for Health (www.CulturesForHealth.com). This brand is dairy-free and is designed for use withwater and coconut water. You may also use a kefir starter powder from Body Ecology
(www.BodyEcology.com).
1 quart coconut water
one 1-liter glass bottle with a latch lid
1 packet kefir grains or starter powder
Heat the coconut water to 92°F in a pot on the stovetop over the lowest heat.
Use a funnel to assist with pouring the coconut water into the glass bottle. Add the kefir grains or
powder. Latch the lid on and shake gently. Place on the countertop in your kitchen away from direct
sunlight for 1 to 4 days, depending on the temperature in your house. It should be quite fizzy when it’s
ready. Be careful when opening the bottle, pressure from gases might build up inside the bottle. Strain
out the grains and reuse for another batch. Refrigerate until ready to serve.
Yield: 1 liter (32 ounces)
Variation: You can make live ginger soda by adding 2 tablespoons of grated fresh ginger to the bottle
on day 1. Then strain when the fermentation is complete. Add liquid stevia to sweeten it.
Tip: If you use the Body Ecology Kefir starter packs you won’t have kefir grains to strain out once culturing is
complete. You’ll need a new package each time you want to make a batch. If you use water kefir grains, you can use
them over again for a new batch after straining.
KOMBUCHA
Kombucha, pronounced “kum-BOO-sha,” is a drink made from tea, sugar, and a special kombucha
culture. A kombucha culture looks sort of like a large pancake, though it conforms to fit the shape of
the container it is in. The culture itself is a living relationship of different beneficial bacteria and
special yeast cultures. The sugar is a simple carbohydrate that provides food for the yeast and
bacteria. The tea provides substances that aid in the brewing process: caffeine, oxygen, nitrogen,
tannic acid, vitamins, and some minerals. The yeasts break down the sugar and the bacteria then
digest the yeast by-products, which create your kombucha brew. After the fermentation process is
complete you are left with probiotics (beneficial bacteria), enzymes, acids (acetic, lactic, ascorbic,
glucuronic), alcohol (0.5%), carbon dioxide and carbonic acid, glucose and other simple sugars
(about 5%, depending on how much sugar used), B vitamins, and amino acids. You can order a
healthy kombucha culture from www.CulturesForHealth.com. Though, if you ask around, you are sure
to find someone who is willing to give you one.
12 cups water
¾ cup organic cane sugar
6 organic black tea bags
1 healthy kombucha culture
1½ cups plain kombucha brew as starter
Clean a large 1-gallon glass jar and set it on the countertop. Boil 12 cups of water. Place the sugar
into your jar. Then pour the boiling water over the sugar and stir with a clean wooden spoon. Add the
tea bags and let steep 15 to 20 minutes. Remove the tea bags and cool to room temperature.
Add your kombucha culture and 1½ cups starter brew (you can used some reserved from your last
batch or buy a bottle of plain kombucha from the store). Cover the jar with a clean cloth or paper
towel and secure with a rubber band.
Let the jar sit in a spot away from direct sunlight for 7 to 15 days. Begin tasting it after 7 days; if youlet it ferment too long it will begin to turn into vinegar and will be too acidic to drink (you can still
use it to make salad dressings though). Fermentation will happen faster in the warmer summer months,
and slower in the cooler winter months. You can use pH strips to test the acidity of your brew. It
should be between 2.5 to 4.
Strain your brew into a clean container and store in the refrigerator, reserving 1 cup for your next
batch. Start the process again with your kombucha culture.
Each time you brew, your culture will “birth” another culture. You can give these away, plant them in
your garden for compost, or use them to have a few batches of kombucha brewing at once.
Yield: about 3 quarts
Herbal Variations: Add these herbs to the boiled water in the pot along with the sugar; steep for 20
minutes. Then strain into the 1-gallon glass jar using a fine-mesh strainer lined with a coffee filter or
cheesecloth.
ROOIBOS ROSE
4 tablespoons dried rose petals
2 to 3 tablespoons loose rooibos tea
3 oolong tea bags
TULSI-GREEN
3 green tea bags
3 holy basil (tulsi) tea bags
NETTLE-DANDELION
3 white tea bags
2 tablespoons dried nettle leaf
1 tablespoon dried dandelion leaf
Flavored Variations: Adding juice, citrus, or ginger to your brewing kombucha can damage the
scoby or “mother.” To make flavored kombucha you can do a second ferment, adding the flavorings
after your plain kombucha has fermented for 7 to 15 days. This will also add more carbonation,
creating a fizzier drink! You will need a few 1-liter glass bottles with a latch lid or you can use 1-
quart jars with a lid. Using a funnel, strain your brewed kombucha into your clean glass bottles or jars
about three-quarters of the way full. Add in your flavorings and put the lid on. Let ferment for 2 to 3
more days away from direct sunlight. I don’t recommend doing a second ferment for longer than 3
days as pressure can build up inside the glass bottle. Be careful when you open the lid. Then strainthrough a fine-mesh strainer if necessary and store in the refrigerator.
GINGER-CITRUS
1 tablespoon grated fresh ginger
¼ cup freshly squeezed orange juice
1 tablespoon freshly squeezed lemon juice
BLACKBERRY-ACAI
2 teaspoons acai powder
¼ cup mashed fresh blackberries
GRAPE SODA
¼ cup organic grape juice
CHERRY-LIME
¼ cup organic cherry juice
1 tablespoon freshly squeezed lime juice
KOMBUCHA SOURDOUGH BREAD STARTER
I normally use water and flour to make my sourdough starter. The wild yeasts present on the grains
and in the air get it going quite quickly. I’ve heard reports that some people have a difficult time
creating an active gluten-free sourdough culture this way. Using kombucha, which is full of yeasts and
beneficial bacteria, is a way to ensure an active starter. Just make sure to feed your starter with equal
parts water and flour every time you see a dark liquid form on top—called hooch. Use your starter to
make Injera (here), Sourdough Pancakes (here), or Gluten-Free Sourdough Bread (here).
1 cup gluten-free, whole-grain flour
1 cup plain kombucha
more flour and water, for feeding
Place 1 cup of any gluten-free, whole-grain flour (brown rice, millet, sorghum, quinoa, amaranth,
buckwheat, teff) and 1 cup of plain kombucha into a widemouthed, 1-quart jar and whisk together.
Place a clean dishtowel over the jar and secure with a rubber band. Let the jar rest on your kitchencountertop away from direct sunlight for about 24 hours.
After 24 hours, add ¼ cup of gluten-free flour and ¼ cup of water and whisk together. You will keep
feeding your starter like this about twice a day, or every time you see a dark layer of liquid form at
the top of the starter. This layer means that your starter is starving and needs to be fed.
As your starter grows, you will need to start adding more flour and water at each feeding. By day 3 or
4 begin using ½ cup of flour and ½ cup of water. You will need to transfer your starter to a larger jar.
I like to use a 2½-quart mason jar or a 1-gallon glass jar. By day 5 or 6 you should have an active
bubbly starter. You can use it at this point to make injera or pancakes, but wait until it is more mature
for bread baking. I like to wait until mine is at least 2 to 3 weeks old before baking bread. If youdon’t begin using it, you will need to increase the amount of flour and water at each feeding to 1 cup
of each—your growing starter requires more food to keep it alive!
If you go on vacation, or don’t plan on using your starter for a while, place it your refrigerator with a
lid and feed it every 2 to 3 weeks.
Yield: 1 sourdough bread starter
12
SMOOTHIES
It is health that is the real wealth and not pieces of gold and silver.
—Mahatma Gandhi
Berry Antioxidant Smoothie
Cherry-Almond Smoothie
Chilled Chai Smoothie
Cocoa Mole Smoothie
Energizing Berry-Nut Smoothie
Fresh Coconut-Berry Slushy
Morning Maca Power Smoothie
Strawberry-Banana-Goji Milkshake
Strawberry-Mint Slushy
Summer Peach and Ginger Smoothie
Avocado-Banana Green Smoothie
Creamy Almond-Kale Smoothie
Green Grape Smoothie
Green Tea Antioxidant Smoothie
Lemony Cabbage and Cranberry Smoothie
Minty Green Smoothie
Minty Avocado-Kale Smoothie
Peach-Ginger-Mint Green Smoothie
Refreshing Apple-Cilantro Green Smoothie
Tom’s Fruity Medicine Chest Smoothie
It is indisputable that increasing the amounts of fruits and vegetables in your diet will bring you
health and longevity. One of the best ways to do this is through drinking smoothies! Blenders break
down food like greens, seeds, and nuts into easier-to-digest particles. In fact, a blender breaks open
the cell walls of plants, freeing up vital nutrients for your body to soak up. These vital nutrients found
in plants, such as antioxidants, minerals, vitamins, and amino acids, are what you build every aspect
of your cells with—your health. Over 10,000 miraculous plant chemicals have been researched in the
last decade, and estimates are that over four times that amount will be discovered in the next decade.
Want to be fit and healthy? Eat more vegetables and fruits… and drink smoothies!
All of the recipes in this chapter are designed for a high-powered blender, such as a Vitamix or
Blendtec. If you don’t own one, we suggest cutting the recipe in half and making sure your blender
blade is very sharp. If you are making a green smoothie with kale or collard greens, remove the tough
stems that run down the center of the green leaves and tear the leaves into pieces. A high-powered
blender will blend the tough stems to a fine purée but a regular blender won’t. Also, if you plan on
adding chia or flaxseeds to your smoothie, make sure you grind them first in a coffee grinder. A
regular blender will not be able to break them down and blend them into the smoothie like a highpowered blender can.
Store your smoothies in a glass jar in your refrigerator for up to 2 days. We like to turn leftover
fruit smoothies into Popsicles. I even do this with a fruity-tasting green smoothie on occasion. Theymake the perfect healthy afternoon treat!
BERRY ANTIOXIDANT SMOOTHIE
The beautiful dark purple and blue hues you see on berries are actually powerful antioxidants that
protect against macular degeneration, reduce cardiovascular disease, decrease cancer risk, and
protect brain cells! This smoothie combines blackberries, blueberries, and cherries but you can add
whatever frozen berries you have on hand. Since we freeze the black currants growing in our garden
during the summer, I like to add a small handful of them to this smoothie as well. Acai powder is a
purple superfood powder from a berry growing in the Amazon. It is concentrated in antioxidants,
amino acids, and essential fats.
2 cups Raw Almond Milk (here)
3 to 4 Medjool dates, pitted
1 cup frozen blackberries
1 cup frozen blueberries
1 cup frozen cherries
2 tablespoons acai powder
1 tablespoon chia seeds
Place the almond milk and dates into a high-powered blender and blend on high for about 30 seconds.
Add the remaining ingredients and blend until smooth and creamy. Serve immediately.
Yield: 2 to 4 servings
Variation: Use cashew milk (see here) or hemp milk in place of the almond milk.
CHERRY-ALMOND SMOOTHIE
This nutrient-dense smoothie can protect your arteries and help lower your blood pressure. Almonds
are a rich source of magnesium; in fact, ½ cup provides almost 200 milligrams, which is about 50%
of the daily value for this mineral. Magnesium helps your blood vessels relax, which improves the
flow of blood and oxygen throughout the body.
½ cup raw almonds (soaked overnight)
½ cup water
1 ripe pear, cored and cut into wedges
1 cup pitted frozen cherries
The night before you plan to make this smoothie, soak the almonds by placing them in a small dish or
jar. Cover them with water and set them on the countertop to soak overnight or for at least 8 hours.
In the morning drain off the soaking water and rinse the almonds. Place them in the blender with the
water and blend on high until thick and creamy. Add the pear and cherries and blend for another
minute until very creamy.
Yield: 1 to 2 servings
CHILLED CHAI SMOOTHIE
Chai tea is one of my favorite beverages, but during the summertime a hot cup of tea just won’t do.
We make this smoothie to help beat the heat, plus it makes a nourishing and filling snack!
2 cups Raw Almond Milk (here)
4 to 5 Medjool dates, pitted
1 tablespoon chia seeds
1 to 1½ teaspoons ground cinnamon
1 teaspoon ground ginger
¼ teaspoon ground cardamom
3 cups ice cubes
Place all the ingredients into a high-powered blender and blend until smooth and creamy. Taste and
add more spices or sweetener if desired. Add the ice cubes and blend until smooth and frothy. Serve
immediately.
Yield: 4 servings
Variation: Replace the raw almond milk with cashew milk (see here) or with a blend of coconut milk
and homemade hemp milk.
COCOA MOLE SMOOTHIE
This smoothie can be served as a dessert beverage after any Mexican-style meal. The cinnamon is the
secret ingredient to this great-tasting drink!
½ cup raw cashews
1 cup water
1 large frozen banana, broken into chunks
1 to 2 tablespoons raw cacao powder
1 to 2 tablespoons honey or coconut nectar
½ to 1 teaspoon ground cinnamon
¼ teaspoon chili powder, or to taste
Place the cashews and water into a high-powered blender and blend on high until smooth and creamy.
Add the banana chunks, cacao, honey, cinnamon, and chili powder and blend well. Serve
immediately.
Yield: 2 to 4 servings
Tip: To freeze your ripe bananas, simply remove the peels, put them into storage containers, and place in the freezer.
ENERGIZING BERRY-NUT SMOOTHIE
This smoothie makes for a quick breakfast on the go or a nourishing afternoon snack. You can even
add a few handfuls of fresh spinach or lettuce while blending for a more nutrient-packed drink.
1 cup raw cashews
1 cup water
1 large frozen banana, broken into chunks
½ cup frozen blueberries
½ cup frozen cherries
Place the raw cashews and water in a high-powered blender and blend on high until smooth and
creamy. Add the frozen banana chunks, blueberries, and cherries and blend until smooth. Serve
immediately.
Yield: 2 servings
FRESH COCONUT-BERRY SLUSHY
This special treat is what our children consider ice cream. When it first comes out of the blender it is
very thick, but as it sits, it begins to thaw. You will need a very strong knife to crack open the
coconut.
1 young coconut
2 frozen peaches or 2 cups diced frozen mango
2 cups frozen berries (raspberries, strawberries, or cherries)
1 teaspoon organic vanilla powder
Crack open the top of the young coconut and pour the coconut water into a blender. Then crack open
the entire coconut, scrape out all of the meat, and place it into the blender with the water. Blend until
smooth and creamy; add the remaining ingredients and blend until creamy. Serve immediately.
Yield: 4 servings
MORNING MACA POWER SMOOTHIE
We like to make this as an energizing pre-workout drink. Served about 2 hours before yoga, hiking, or
running, this smoothie provides clean-burning, sustained energy that won’t weigh you down. We
order truly raw organic almonds online since most raw almonds sold in the store have been
pasteurized. We like to buy large bunches of bananas, peel them, and freeze them whole to have on
hand for recipes like this one! This recipe works best if you are using a high-powered blender.
1 cup raw almonds
3 cups water
3 medium frozen bananas, broken into chunks
1 cup frozen blueberries or cherries
1 to 2 tablespoons whole chia seeds
1 to 2 tablespoons maca powder
2 to 4 tablespoons hemp protein powder (optional)
The night before you plan to make this smoothie, place the almonds in a bowl and cover with about 2
inches of water. Let them soak for at least 8 hours; they will plump up and become soft during
soaking. Drain and rinse.
Add the soaked almonds to the blender along with the water and blend on high until smooth and
creamy. Add the remaining ingredients and any optional superfood powders and blend again until
smooth and creamy. Serve immediately.
Yield: 2 to 4 servings
STRAWBERRY-BANANA-GOJI MILKSHAKE
Who doesn’t love a good milkshake! This smoothie makes a great after-school snack for children or a
refreshing summertime treat. I like to add a tablespoon of hemp protein powder to add more protein,
but it isn’t necessary. Goji berries are bright orange-red berries that come from a shrub that’s native
to China. They contain a powerhouse of antioxidants, minerals, trace minerals, and amino acids. Theyhave been used medicinally in Asia for thousands of years.
2 cups Raw Almond Milk (here)
½ cup dried goji berries
2 medium frozen bananas, broken into chunks
2 cups frozen strawberries
1 tablespoon hemp protein powder (optional)
½ teaspoon organic vanilla powder (optional)
Place the almond milk and goji berries into a high-powered blender and blend until smooth. Add the
remaining ingredients and blend until smooth and creamy. For a thinner smoothie, add more milk.
Serve immediately.
Yield: 2 to 4 servings
Variation: Use cashew milk (see here) or hemp milk in place of the almond milk.
Tip: Make sure your bananas are very ripe when you freeze them. Underripe bananas will produce a sour-tasting
smoothie.
STRAWBERRY-MINT SLUSHY
During the summertime heat, there is nothing more refreshing and nourishing for the body than a frozen
fruit smoothie. Try this one out to bathe your cells in antioxidants, vitamin C, and anti-inflammatory
compounds.
3 cups frozen strawberries
freshly squeezed juice of 2 lemons
½ cup packed fresh mint leaves
2 to 3 cups water
Place all the ingredients into a high-powered blender and blend until smooth. Serve immediately.
Yield: 4 servings
SUMMER PEACH AND GINGER SMOOTHIE
This smoothie is a great way to use extra peaches from the summer harvest. The sweetness of the
peaches and the spiciness of the ginger provide a wonderful combination.
2 ripe peaches, halved
one 1½-inch piece fresh ginger
½ cup coconut milk
1 tablespoon raw honey or coconut nectar
1 to 2 cups ice cubes
Place the peach halves, ginger, coconut milk, and honey into a blender and blend on high until very
smooth. Add the ice cubes and blend to the desired consistency. Serve immediately.
Yield: 2 to 4 servings
AVOCADO-BANANA GREEN SMOOTHIE
I like to make this smoothie as an afternoon snack for my children when they come home from school.
If there is any leftover smoothie, I pour it into Popsicle molds and freeze. The Popsicles are abrilliant, beautiful green! Did you know that eating a diet rich in raw plant foods lowers systemic
inflammation in the body, which reduces the likelihood of developing food and environmental
allergies? So drink up!
1 medium banana
1 small avocado
2 cups packed fresh spinach
one 1-inch piece fresh ginger
one 1-inch piece fresh turmeric
2 to 2½ cups coconut water
Place all the ingredients into a blender and blend until smooth. Serve immediately, or pour into glass
jars and store in the refrigerator for up to 2 days, or freeze Popsicle molds.
Yield: 2 to 4 servings
CREAMY ALMOND-KALE SMOOTHIE
This smoothie recipe makes a great after-school snack for your children. Serve it with carrot sticks
and apple slices. I also like to make it for breakfast and serve it along with scrambled eggs.
2 cups Raw Almond Milk (here)
½ bunch kale
1 to 2 pears, cored and chopped
Place the almond milk and kale into a high-powered blender and blend until smooth and creamy. Start
by adding 1 pear and, if you need the smoothie a little sweeter, add part or all of the second pear and
blend again until smooth and creamy. Drink immediately, or store in a covered glass jar in your
refrigerator for up to 2 days.
Yield: 4 cups
GREEN GRAPE SMOOTHIE
This smoothie is both refreshing and cleansing. I like to make it on a warm summer afternoon to help
rehydrate and cool down. For maximum cleansing benefits, drink this smoothie at least 2 hours after
or 1 hour before a meal. When organic grapes are in season, I take them off the vine and store them inmy freezer to be able to have them on hand for smoothies like this one.
2 cups frozen green grapes
1 small cucumber, chopped
freshly squeezed juice of 1 lime
2 cups water
4 cups chopped green leaf lettuce, rinsed
3 to 4 dandelion greens (optional)
1 tablespoon chia seeds
Place the grapes, cucumber, lime juice, and water into a blender and blend until smooth. Add the
lettuce, dandelion greens, and chia seeds and blend again until smooth. Serve immediately. Store any
leftover smoothie in a glass jar in the refrigerator for up to 2 days, or pour into Popsicle molds for
green fruit pops!
Yield: 2 to 4 servings
Variation: Replace the lettuce with kale, collard greens, or any other green that is fresh and in
season.
GREEN TEA ANTIOXIDANT SMOOTHIE
This is one of my favorite smoothies to drink for breakfast before I go to yoga. I love the kick from the
green tea, plus the smoothie is so easy to digest that I can get into those twisting poses without feeling
like I’m still trying to digest breakfast! Change up the greens based on what you have on hand. I’ve
used kale, lettuce, broccoli leaves, and collards—they all work.
2 cups chilled green tea
2 pears, cored
2 cups chopped bok choy
1 cup spinach leaves
one 1-inch piece fresh ginger
2 tablespoons hemp seeds
1 tablespoon chia seeds
a few ice cubes
Place all the ingredients into a high-powered blender and blend until smooth. Add a few ice cubes for
a cold smoothie, and blend again. Serve immediately, or pour into a tightly sealed glass jar and store
in your refrigerator for up to a day.
Yield: 2 to 4 servings
Tip: To make green tea, pour 2 cups of boiling water over 2 organic green tea bags (I use a 2-cup liquid glass
measure). Then steep for about 3 minutes, remove the tea bags and transfer the tea to the refrigerator to chill.
LEMONY CABBAGE AND CRANBERRY SMOOTHIE
This smoothie has a beautiful pink hue from the cranberries and is as medicinal as it is delicious.
Cabbage is a rich source of cancer-fighting phytochemicals called glucosinolates. Cranberries are
also a rich source of phytochemicals including proanthocyanidins, which work in the body to prevent
and treat urinary tract infections; quinic acid, which helps to prevent kidney stones; and
anthocyanidins, which have been shown to inhibit the development of atherosclerosis, cancer, and
other degenerative diseases. Fresh cranberries have the highest antioxidant levels compared to dried
cranberries or processed juices.
2 medium apples, cored and cut into chunks
2 ripe pears, cored and cut into chunks
1 cup water
freshly squeezed juice of 2 lemons
½ cup fresh or frozen cranberries
5 Napa or Savoy cabbage leaves
one 1- to 2-inch piece fresh ginger
Place the apple and pear chunks, water, and lemon juice into a high-powered blender and blend until
smooth and creamy. Add the cranberries, cabbage leaves, and ginger and blend again on high until
very smooth. Serve immediately, or store in a glass jar in the refrigerator for up to 2 days.
Yield: 2 to 4 servings
MINTY GREEN SMOOTHIE
Drinking your greens in a smoothie is an easy and digestible way to get many of the green vegetables
we need daily to support and recharge our bodies. Kale is a powerful, medicinal food providing
ample protective phytochemicals. This recipe is very adaptable to what you have on hand; try
substituting the banana for another pear and add the juice of a lime.
1 ripe banana, peeled and broken into chunks
1 medium apple, cored and cut into chunks
1 ripe pear, cored and cut into chunks
freshly squeezed juice of 1 lemon
2 to 3 cups water
3 to 4 large spinach leaves
3 to 4 kale leaves
¼ cup fresh parsley leaves
1 small handful fresh mint leaves
Place the banana, apple, and pear chunks, lemon juice, and water into the blender. Blend on high,
stopping as needed to push the fruit down.
Add the spinach leaves, kale, parsley, and mint and blend again until very smooth, adding more water
if needed and blending until completely smooth and a brilliant green.
Yield: 2 to 4 servings
MINTY AVOCADO-KALE SMOOTHIE
The fat from the avocados in this smoothie helps to absorb the carotenoids in the greens! Enjoy this
tasty smoothie as a snack or as an energizing breakfast.
2 ripe pears, cored
2 small avocados
freshly squeezed juice of 2 lemons
one 1-inch piece fresh ginger
5 to 6 large kale leaves
1 handful fresh mint leaves
3 to 4 cups water
Place all the ingredients into a high-powered blender and blend until smooth. Serve immediately, or
pour into quart jars and store in the refrigerator for up to 2 days.
Yield: 2 to 4 servings
PEACH-GINGER-MINT GREEN SMOOTHIE
If you don’t have peaches use plums, apples, pears, or a mixture of frozen blueberries and cherries
instead. If you want to make this more refreshing on a hot summer afternoon, add a few handfuls of ice
cubes to the blender and blend again. I like to use this smoothie as a late afternoon pick-me-up—green smoothies are a natural energizing drink! Add a squeeze of fresh lime juice to each serving if
desired.
3 large peaches, pitted
one 2-inch piece fresh ginger
1 small bunch bok choy
½ bunch kale
1 medium cucumber, cut into large pieces
1 large handful fresh mint leaves
2 to 3 cups water
Place all the ingredients into a high-powered blender and blend until smooth. For a thinner smoothie,
add more water. If it is too bitter, add another piece of fruit or liquid stevia to taste.
Yield: 2 quarts
REFRESHING APPLE-CILANTRO GREEN SMOOTHIE
My mother-in-law taught me how to make this amazing green drink! I would have never thought to add
cilantro to a smoothie before she showed me. The avocado adds some fat, which slows down the
digestion of the smoothie. Sometimes I will drink a quart of this for breakfast, or will enjoy a glass
late in the afternoon for an energy boost!
2 apples, cored
2 small avocados
4 to 5 collard greens
1 bunch fresh cilantro, leaves and stems
freshly squeezed juice of 2 limes
3 cups water
Place all the ingredients into a high-powered blender and blend until smooth. Add more water for a
thinner consistency. This smoothie will keep in the refrigerator for up to 2 days.
Yield: 2 to 4 servings
TOM’S FRUITY MEDICINE CHEST SMOOTHIE
Tom makes a large batch of this smoothie nearly every morning. The fruit in it changes according to
the seasons. In the summer we use peaches and nectarines instead of pears and apples. The fruit is a
rich source of soluble fiber and a host of vitamins and antioxidants. The greens offer powerful
phytochemicals. Cabbage is a potent food that affects many pathways in the body. Ginger is a
powerful anti-inflammatory. The lemon offers vitamin C and bioflavonoids. And yes, it tastes great,
as many of the people in our cooking classes will tell you. This smoothie makes enough to fill a
Vitamix so divide the recipe in half if you are using a regular blender.
2 apples, cored and cut into chunks
2 ripe pears, cored and cut into chunks
2 to 3 cups water
freshly squeezed juice of 2 lemons
one 1- to 2-inch piece fresh ginger
5 kale leaves
5 romaine lettuce leaves, spinach leaves, or collard greens
1 cup coarsely chopped green cabbage (optional)
OPTIONAL ADDITIONS
1 kiwi fruit
1 handful fresh parsley or mint leaves
2 tablespoons chia seeds
½ cup soaked goji berries
Place the apple and pear chunks, water, and lemon juice into a high-powered blender and blend until
smooth and creamy. Add any optional additions you would like; blend again.
Add the ginger, kale, lettuce, and cabbage and blend again until very smooth. For a thinner smoothie,
add more water. If the taste is too “lettucy” for you, add another pear and blend again.
Yield: 2 to 4 servings
13
BREAKFAST
Wisdom begins in wonder.
—Socrates
Glorious Morning Fruit Bowl
Summer Fruit Bowl
Cinnamon-Spiced Granola
Morning Millet Cereal
Sweet Rice Cereal
Spiced Apple and Rice Cereal
Teff Breakfast Porridge
Warming Three-Grain Morning Cereal
Nutty Grain-Free Breakfast Porridge
Raw Chia-Peach Breakfast Porridge
Banana-Almond Pancakes
Buckwheat Pancakes
Oatmeal-Blueberry-Banana Pancakes
Sourdough Pancakes
German Banana-Cinnamon Pancake
Root Vegetable Pancakes
Simple Breakfast Stir-Fry
Tofu Scramble
Tofu and Arame Scramble
Simple Scrambled Eggs
Fried Eggs and Rapini
Green Omelets with Smoked Salmon
Baked Eggs with Greens and Beans
Vegetable Frittata with Potato Crust
Butternut Squash and Sage Breakfast Hash
Home-Style Potatoes
Zucchini and Potato Hash
Breakfast Greens
Warming Miso Soup
The word breakfast literally means “to break the fast.” This is a time of the day when your body is
ready to receive nourishment after a night of fasting. The mind and body function much better
throughout the day if they are fed upon awakening.
Skipping breakfast may lead to overeating at later meals. This is because you will be hungrier and
will tend to eat faster and larger portions to relieve the hunger and desire for food. When you are very
hungry it is easier to eat too much as well as to eat foods that have a high fat and sugar content.
One of the fastest ways to boost your metabolism is to simply eat a nutritious breakfast every
morning. Choose foods such as whole-grain cereals, any combination of nuts and fruits, organic eggs,
tofu, or even miso soup with fish added to it. All of these foods eaten first thing in the morning readily
give your metabolism a boost for the entire day and provide your body with the nutrients you need to
function properly. If you are unaccustomed to consuming food in the morning, then it may take a little
more planning until you get in the habit of morning meals. Plan your breakfast before you go to bed the
night before. Set out any items to be used to prepare your breakfast and be sure your kitchen is clean.
QUICK NUTRITIOUS BREAKFAST IDEAS
Plain cooked millet or quinoa with chopped raw nuts and fresh or dried fruit on top. (See here for
how to cook whole grains.)
2 organic hard-boiled eggs, steamed kale, cooked quinoa, and a spoonful of raw cultured
vegetables on the side
A bowl of your favorite seasonal organic fruit topped with soaked raw almonds
Leftover beans and grains wrapped up in a lettuce or cabbage leaf with your favorite fixings
Leftover cooked salmon over Breakfast Greens (here)
Gluten-free muffin and a fresh green smoothie
Leftover cooked brown rice stir-fried with vegetables and eggs
Sautéed organic sausages and a green smoothie
GLORIOUS MORNING FRUIT BOWL
Fruit bowls provide a light breakfast for those days when you feel a little sluggish in the morning.
Soaking the almonds overnight helps them to become more digestible and allows for their nutrients to
become more bioavailable. You could use raw sprouted almonds instead of soaking your own. These
can sometimes be found at your local health food store.
½ cup raw organic almonds
1 ripe mango, peeled and cut into chunks
1 ripe banana, peeled and sliced
2 kiwis, peeled and diced
1 ripe pear, cut into chunks
2 tablespoons freshly squeezed lime juice
2 to 4 tablespoons organic shredded coconut
Soak the almonds in a bowl filled with 1½ cups filtered water, at room temperature, for 8 to 10 hours
or overnight.
In the morning drain off the soaking water and rinse the almonds well. Transfer the almonds to a
cutting board and chop.
Transfer the chopped almonds to a bowl and gently mix with the remaining ingredients.
Yield: 2 to 4 servings
SUMMER FRUIT BOWL
I like to make some variation of this recipe at least twice a week for breakfast in the summertime. We
pile on the chopped almonds, chia seeds, and raw cacao nibs to help stay satisfied longer.
2 peaches, chopped
1 to 2 small avocados, diced
1 cup fresh blueberries
1 cup fresh raspberries
freshly squeezed juice of 1 lime
½ cup raw sprouted almonds, chopped
¼ cup raw cacao nibs
2 tablespoons chia seeds
Place the peaches, avocados, blueberries, raspberries, and lime juice into a serving bowl and gently
toss together. Sprinkle with the almonds, cacao nibs, and chia seeds. Serve immediately.
Yield: 2 to 4 servings
CINNAMON-SPICED GRANOLA
This easy-to-make granola is perfect to have on hand for busy mornings. It can be topped with freshfruit, served with a dollop of organic yogurt, or served as a breakfast cereal with raw almond milk or
homemade Coconut Milk Yogurt (here). You can add any dried fruit after it has been cooked. If you
have a nut allergy, then substitute sunflower seeds and pumpkin seeds for the nuts.
3 cups rolled oats
1 cup coarsely chopped raw walnuts
1 cup coarsely chopped raw almonds
1 tablespoon ground cinnamon
½ teaspoon ground nutmeg
¼ teaspoon ground cloves
¼ teaspoon ground ginger
¼ teaspoon sea salt
½ cup pure maple syrup
½ cup melted virgin coconut oil
1 teaspoon vanilla extract
OPTIONAL ADDITIONS
chopped dried apple
raisins
dried cranberries
dried cherries
shredded coconut
sunflower seeds
pumpkin seeds
Preheat the oven to 300°F. Place the rolled oats, chopped nuts, spices, and sea salt into a mediumbowl and mix well.
Add the maple syrup, melted coconut oil, and vanilla to the oat mixture and toss together using two
spoons.
Spread the mixture out on a large baking sheet and bake for 35 to 40 minutes, turning occasionally
with a spatula.
Remove from the oven and stir in dried fruit if using. Let cool completely before transferring to a
large glass jar. Granola will keep in a tightly sealed jar in your pantry for about 2 to 3 weeks.
Yield: 5 cups
MORNING MILLET CEREAL
This delicious breakfast cereal is wonderful by itself or it can be topped with chopped dates and nuts.
My favorite way to serve this is to top each bowl with diced fresh peaches, raw almond milk, and a
dash of ground nutmeg. Millet is a good source of manganese, phosphorus, and magnesium.
1 cup millet (soaked overnight)
1 tablespoon raw apple cider vinegar
3 to 4 cups water
pinch sea salt
Place the millet in a bowl and cover with at least 1 inch of water; add the vinegar. Let the mixture
soak on your countertop for 8 to 12 hours, or overnight.
In the morning, drain and rinse the millet in a fine-mesh strainer. Place the millet, water, and sea salt
into a blender and blend on high until smooth. Pour the mixture into a medium saucepan and bring to a
boil, whisking constantly. Reduce the heat to low and continue to cook, stirring occasionally, until the
cereal has thickened and the millet is cooked, about 15 minutes. Serve hot.
Yield: 4 small servings
SWEET RICE CEREAL
This creamy, warming cereal can be served as a light breakfast or bedtime snack. I used to cook this
at night when I was pregnant with my twins—it would stave off late-night hunger and help me sleep. It
is best topped with a little maple syrup and a spoonful of virgin coconut oil or pastured butter. Brown
rice is an excellent source of manganese and a good source of selenium and magnesium.
1 cup sweet brown rice (soaked overnight)
1 tablespoon raw apple cider vinegar
3 cups water
pinch sea salt
Place the sweet rice in a bowl and cover with at least 1 inch of water; add the vinegar. Let the
mixture soak on your countertop for 8 to 12 hours, or overnight.
In the morning, drain and rinse the rice in a fine-mesh strainer. Place the rice, water, and sea salt into
a blender and blend on high until smooth. Pour the mixture into a medium saucepan and bring to a
boil, whisking constantly. Reduce the heat to low and continue to cook, stirring occasionally, until the
cereal has thickened and rice is cooked, about 15 minutes. Serve hot.
Yield: 3 to 4 servings
SPICED APPLE AND RICE CEREAL
Serve this warming cereal on a cool fall morning before work or school. In the summertime, we like
to use fresh peaches instead of apples for the topping and freshly ground raw almonds instead of
walnuts for the garnish.
CEREAL
1 cup brown basmati rice (soaked overnight)
1 tablespoon raw apple cider vinegar
3 to 4 cups water
½ teaspoon ground cinnamon
¼ teaspoon ground cardamom
pinch sea salt
APPLE TOPPING
2 teaspoons virgin coconut oil or organic butter
2 to 3 tart apples, cored and thinly sliced
¼ cup dried currants (optional)
2 tablespoons pure maple syrup
1 teaspoon ground cinnamon
¼ teaspoon ground nutmeg
4 to 6 tablespoons water
GARNISH
chopped raw walnuts (optional)
To make the cereal, place the rice in a bowl and cover with at least 1 inch of water; add the vinegar.
Let the mixture soak on your countertop for 8 to 12 hours, or overnight.
In the morning, drain and rinse the rice in a fine-mesh strainer. Place the rice, water, spices, and sea
salt into a blender and blend on high until smooth. Pour the mixture into a medium saucepan and bring
to a boil, whisking constantly. Reduce the heat to low and continue to cook, stirring occasionally,
until the cereal has thickened and the rice is cooked, about 10 minutes. For a thinner consistency, add
more water. When cooked, remove from the heat.
To make the topping, heat the coconut oil in a 10-inch skillet over medium heat. Add the apples,
currants, maple syrup, cinnamon, and nutmeg and sauté for about 2 minutes. Add the water and
simmer, uncovered, for about 5 minutes, stirring frequently.
Fill individual serving bowls with the hot cereal and spoon the apple mixture over each. Garnish with
chopped walnuts if desired.
Yield: 4 small servings
TEFF BREAKFAST PORRIDGE
Teff, an ancient Ethiopian grain, is very high in protein and iron. It cooks quickly and easily, making it
an ideal quick breakfast. Try topping the porridge with dried cranberries or cherries and finely
chopped nuts. In the summertime, we top this with sliced peaches or nectarines, ground raw almonds,
and a drizzle of honey.
3 cups water
pinch sea salt
1 cup teff grain
In a medium pot, bring the water and sea salt to a boil. Add the teff and stir a little. Cook, covered,
for 15 to 20 minutes, stirring occasionally toward the end of the cooking time.
Ladle into serving bowls and top with dried or fresh fruit and chopped nuts if desired.
Yield: 2 to 3 servings
WARMING THREE-GRAIN MORNING CEREAL
The combination of the quinoa, millet, and amaranth make this morning porridge especially nutritious
and very high in protein. The nutty flavor of the three grains lends some heartiness to your morning
meal. Try adding some ground toasted pumpkin seeds on top with sliced apples and a dash of honey
or maple syrup.
¾ cup quinoa
¾ cup millet
¾ cup amaranth
5 cups water
pinch sea salt
Rinse the all the grains in a very fine-mesh strainer. Let warm water run through them while you move
them around with your hand. Rinsing is a very important step to remove the bitter saponin coating on
the outside of the grains.
Place the washed grains into a 2- or 3-quart pot with the water and sea salt, cover, and bring to a
boil. Reduce the heat to low and simmer for about 25 minutes. Remove from the heat and serve withyour favorite toppings.
Yield: 3 to 4 servings
Tip: For increased digestibility, soak the grains overnight in a bowl of filtered water and 1 tablespoon raw apple cider
vinegar. Then rinse and drain in a fine-mesh strainer and proceed with the recipe as directed.
NUTTY GRAIN-FREE BREAKFAST PORRIDGE
I like to make this as a quick high-protein breakfast for my children before school. They like it
sprinkled with cinnamon and frozen blueberries. You can use different nuts and seeds in place of the
ones I use here. I prefer using the small native pecans as the base in this porridge for their mild flavor
and sweetness. For better digestion and nutrient absorption, use soaked and dehydrated nuts.
Alternatively, you can soak the nuts called for in this recipe overnight, drain, and then use as directed
below.
1 cup raw pecans
½ cup raw almonds
2 tablespoons flaxseeds
1 tablespoon chia seeds
2 Medjool dates, pitted
2 cups water
Place all the ingredients into a high-powered blender and blend until smooth. Pour into a mediumsaucepan over low heat, and cook, stirring frequently, until thickened and warmed, about 5 minutes.
Serve immediately with your favorite toppings.
Yield: 4 servings
RAW CHIA-PEACH BREAKFAST PORRIDGE
When soaked, chia seeds expand and thicken the liquid they are in. You can also make a raw pudding
using this method by adding a few more tablespoons of sweetener. I love the combination of peaches,
almond milk, and freshly grated nutmeg, but you can play around with the ingredients. Try mashed
banana in place of the peach, and add a sprinkling of raw cacao nibs on top of the pudding. You can
also stir in fresh berries and ground cinnamon for another variation.
This porridge requires overnight soaking and refrigeration.
2 cups Raw Almond Milk (here)
6 tablespoons whole chia seeds
1 tablespoon pure maple syrup
¼ teaspoon organic vanilla powder
1 large peach, diced
OPTIONAL TOPPINGS
chopped raw almonds
diced peaches
fresh blueberries
freshly grated nutmeg
Place the raw almond milk, chia seeds, maple syrup, and vanilla powder into a 1-quart glass jar.
Screw on the lid and shake well. Let the mixture sit on the countertop for about 30 minutes, then shake
again. Transfer the jar to the refrigerator to sit overnight, or for about 8 hours.
In the morning, shake the jar again. If you have time, it is best to bring the porridge to roomtemperature before serving. Pour the chia porridge into a serving bowl, stir in the peaches, and serve
with optional toppings if using. Store any leftover porridge in a covered glass container in the
refrigerator for up to 3 days.
Yield: 3 to 4 servings
BANANA-ALMOND PANCAKES
I love making these high-protein, grain-free pancakes for my children in the morning. They like themdrizzled with maple syrup; I like them topped with fresh berries and sliced bananas.
4 large organic eggs
1 medium ripe banana
½ cup water
2 cups blanched almond flour
⅓ cup arrowroot powder
½ teaspoon baking soda
¼ teaspoon sea salt
organic butter or virgin coconut oil, for cooking
Heat a 10-inch cast-iron or stainless steel skillet over medium-low heat. I like to make sure my skillet
has preheated completely before making the first pancake.
Place all the ingredients except for the butter or coconut oil into a blender and blend until smooth.
Add a few teaspoons of butter or coconut oil to the hot skillet. Pour in the batter, using about ⅓ cup
per pancake, and cook for 60 to 90 seconds on the first side; then flip and cook for about 60 seconds
on the opposite side. Continue making pancakes until all of the batter has been used, adding more
butter as needed in between batches to prevent sticking. Transfer to a warm plate and serve.
Yield: 8 to 10 pancakes
BUCKWHEAT PANCAKES
These rich yet light pancakes are always a crowd-pleaser. Try serving them with pure maple syrup,
fresh plum or apricot slices, and a sprinkling of cinnamon. They are also delicious served with the
Warm Berry Sauce (here). I prefer to grind my own buckwheat flour from raw buckwheat groats in a
coffee grinder just prior to making these. I find the flavor superior to packaged buckwheat flour.
Many people who dislike the strong flavor of buckwheat will enjoy these when made with the freshly
ground flour.
DRY INGREDIENTS
1 heaping cup freshly ground buckwheat flour
¼ cup tapioca flour
1 teaspoon baking powder
½ teaspoon baking soda
¼ teaspoon sea salt
WET INGREDIENTS
1 to 1½ cups milk (dairy or nondairy)
1 large organic egg
2 tablespoons melted virgin coconut oil or organic butter
1 tablespoon pure maple syrup
virgin coconut oil or organic butter for cooking
In a medium bowl, mix together the dry ingredients. In a separate bowl, whisk together the wet
ingredients. Add the wet ingredients to the dry and gently mix until all the ingredients are combined.
Let the batter rest a few minutes to thicken up.
Heat a heavy-bottomed stainless steel skillet over medium heat. Add a few teaspoons of coconut oil.
When the skillet has heated, add about ½ cup of the batter per pancake and cook for 1 to 2 minutes, or
until the tops begin to bubble; flip and cook for a minute or so more on the opposite side. Repeat
making pancakes until all of the batter has been used, adding a little coconut oil in between batches to
prevent sticking. Transfer the pancakes to a warm plate and serve.
Yield: 5 to 7 pancakes
Egg-Free Variation: Replace the egg with 1 tablespoon ground chia seeds, whisked with ¼ cup
warm water.
Tip: To grind fresh buckwheat flour, add 2 cups raw buckwheat groats to a high-powered blender and blend to a fine
flour. You can do this in a coffee grinder as well, ½ cup at a time. I buy raw, organic buckwheat groats from Bob’s Red
Mill, which are also certified gluten-free.

OATMEAL-BLUEBERRY-BANANA PANCAKES
Serve these little gems alongside sautéed zucchini and sausages for a balanced breakfast.
1½ cups gluten-free rolled oats
¾ teaspoon baking powder
¼ teaspoon baking soda
pinch sea salt
¼ cup water
2 tablespoons melted virgin coconut oil
1 tablespoon pure maple syrup
1 small banana, lightly mashed
½ cup blueberries
virgin coconut oil, for cooking
Grind the oats to a fine powder in an electric mixer or coffee grinder. Place the ground oats, baking
powder, baking soda, and sea salt into a medium mixing bowl and stir to combine.
In a separate bowl, combine the water, melted coconut oil, maple syrup, and mashed banana and stir
together. Pour the wet ingredients into the dry and mix to combine. Gently fold in the blueberries. If
the batter is too thick, add more water.
Heat a heavy-bottomed skillet over medium-low heat. Add a little coconut oil and drop the batter into
the skillet, using ½ cup per pancake. Cook for about 2 minutes on each side. Watch the temperature
very carefully to avoid burning. Add more coconut oil to the skillet before cooking the next pancake.
Repeat this process until all the batter has been used.
Yield: 5 to 7 small pancakes
SOURDOUGH PANCAKES
Serve these nourishing pancakes with a green smoothie and a poached egg for breakfast. Sometimes
my children will pack leftover pancakes for their school lunch! Be sure to use your sourdough starter
when it is active and bubbly, within a few hours after feeding it.
1 cup sourdough starter (here)
1 cup gluten-free, whole-grain flour
2 large organic eggs
½ cup water
2 tablespoons melted organic butter or virgin coconut oil, plus more for cooking
2 tablespoons coconut sugar
½ teaspoon baking soda
½ teaspoon sea salt
Heat a large heavy-bottomed skillet over medium-low heat. I use a 12-inch cast-iron skillet so I cancook two pancakes at once.
Add all the ingredients except for the maple syrup to a medium mixing bowl and whisk together. Drop
the batter onto the hot skillet using ¼ cup per pancake. Cook for 60 seconds on each side. Repeat the
process with the remaining batter.
Serve with pure maple syrup or jam, if desired.
Yield: about twelve 4-inch pancakes
GERMAN BANANA-CINNAMON PANCAKES
My German grandmother passed a recipe down to my mom called “onguspinoncus”—another name
for a German pancake made with eggs, milk, flour, butter, and sugar that’s baked in the oven. We used
to have it for breakfast a few times a month and it was always a favorite treat! I’ve created a new
grain-free version that’s much healthier. I highly recommend using a cast-iron skillet, but if you don’t
own one you can use a baking dish instead. Serve with sliced bananas, a sprinkling of cinnamon, and
a dollop of homemade Coconut Milk Yogurt (here).
5 large organic eggs
1 cup coconut milk
1 large ripe banana
½ cup blanched almond flour, packed
¼ cup arrowroot powder
2 to 3 teaspoons ground cinnamon
pinch sea salt
2 to 3 tablespoons virgin coconut oil or organic butter
Preheat the oven to 425°F.
Put all the ingredients except the coconut oil into a blender and blend on high until smooth and
creamy. Heat a 10-inch cast-iron skillet over low heat. Add the coconut oil or butter to the skillet and
let it melt.
Pour in the pancake batter. Place the skillet into the oven and bake the pancake for 20 to 25 minutes. It
should puff up by the end of baking time and then sink down as it cools. Remove the skillet from the
oven, slice the pancake into wedges, and serve with desired toppings.
Yield: 4 to 6 servings
ROOT VEGETABLE PANCAKES
Serve these hearty pancakes with scrambled organic eggs or tofu and a spoonful of Cultured
Vegetables (here). I like to use my food processor for these; first I mince the onion with the “s” blade,
then I put in the grating disk and grate the vegetables. It only takes a minute or two to do all this. To
get the pancakes on the table faster, try cooking them in two or three skillets at once.
1 small onion, minced
1 small yam, peeled and grated
2 medium yellow or red potatoes, grated
1 carrot, grated
¼ to ½ cup brown rice flour or sorghum flour
1 tablespoon dulse flakes
1 teaspoon dried thyme
½ teaspoon sea salt or Herbamare
extra-virgin olive oil, for cooking
Place the minced onion and grated vegetables into a large bowl. Add the flour, dulse flakes, thyme,
and sea salt or Herbamare and mix well.
Heat a 10-inch cast-iron skillet over medium heat. Form the vegetable mixture into thin patties withyour hands. They will fall apart when raw, but when cooked the starches will be released and they
will hold together.
Add a few teaspoons olive oil and one or two patties to the heated skillet. Cover the skillet with a lid
and cook for approximately 5 minutes. Flip the patties, cover, and cook for another 5 minutes.
Transfer to a serving platter. Add a little more olive oil to the skillet for each batch of patties you
cook, adjusting the temperature as needed to prevent burning.
Yield: 5 to 7 pancakes
Variation: Add 1 large organic egg to the grated root vegetable mixture and stir well. This helps the
pancakes cook up easier, though the egg-free version works great too.
SIMPLE BREAKFAST STIR-FRY
We often have leftover rice from the previous night’s dinner. By using it for breakfast you can create
a very quick and healthy meal. I serve this simple stir-fry along with fried organic eggs and a
spoonful of Cultured Vegetables (here).
1 tablespoon toasted sesame oil
4 to 5 green onions, cut into 1-inch pieces
2 to 3 carrots, sliced
2 cups sliced green cabbage
3 cups cooked brown rice
sea salt
freshly ground black pepper
Heat the sesame oil in an 11- or 12-inch cast-iron skillet over medium heat. Add the green onions,
carrots, and cabbage and sauté 5 to 10 minutes, or until they reach the desired tenderness. Add the
cooked brown rice and stir-fry it with the vegetables for another minute or two, adding more oil if
necessary so that the rice doesn’t stick to the skillet. Season to taste with sea salt and pepper. Serve
immediately.
Yield: 2 to 4 servings
Variation: Use leftover quinoa or millet in place of the rice.
Tip: Instead of black pepper, I like to use a spice called Pippali, which is a close relative of black pepper. It stimulates
the metabolism and digestion, as well as promotes healthy blood circulation. It has a warming, mildly spicy flavor. In
fact, you can use it anywhere black pepper is called for in a recipe; however, this recipe seems to benefit most from
the addition of Pippali.
TOFU SCRAMBLE
Serve this egg-free scramble recipe with the Minty Green Smoothie (here), or the Breakfast Greens
(here) for a balanced meal.
1 tablespoon extra-virgin olive oil or coconut oil
5 green onions, sliced into rounds
1½ cups chopped mushrooms
1 small red bell pepper, diced
1 teaspoon dried thyme
1 garlic clove, crushed
½ to 1 teaspoon ground turmeric
1 teaspoon sea salt or Herbamare
1 pound organic firm tofu, crumbled
Heat the oil in a 10- or 11-inch skillet over medium heat. Add the green onions, mushrooms, and bell
pepper and sauté until tender, 5 to 7 minutes.
Add the thyme, garlic, turmeric, and sea salt and sauté a minute more, stirring to coat.
Add the crumbled tofu, mixing it into the vegetables, and sauté 2 minutes more. If the mixture seems
dry, add a few tablespoons of water.
Yield: 3 to 4 servings
TOFU AND ARAME SCRAMBLE
Arame is a sea vegetable that is harvested off the coast of Ise, Japan. With its sweet mild flavor,
arame is a good sea vegetable to start with if you are unfamiliar with the flavors of seaweeds. It is
rich in iodine, magnesium, calcium, and carotenoids. It is also a source of potassium, iron, vitamin
B2, zinc, and many essential trace minerals. Serve with Root Vegetable Pancakes (here) and
Breakfast Greens (here) for a meal that will keep you going all morning long.
¼ cup arame, soaked in water for 10 minutes
1 cup water
1 tablespoon extra-virgin olive oil or virgin coconut oil
1 bunch green onions, sliced into rounds
1 small red bell pepper, diced
3 garlic cloves, crushed
1½ teaspoons ground coriander
1 teaspoon ground turmeric
1 pound organic firm tofu, crumbled
1 to 2 tablespoons wheat-free tamari
¼ cup chopped fresh cilantro
Drain the arame, place it into a small pot with a cup of water, and simmer for 10 minutes; drain and
set aside.
Heat the olive oil in a 10- or 11-inch skillet over medium heat. Add the green onions, bell pepper,
and garlic and sauté for about 5 minutes, or until the bell pepper is tender.
Add the coriander, turmeric, tofu, and arame and cook for 5 to 7 minutes, stirring occasionally.
Remove from the heat, add the tamari, and mix well. Sprinkle with the cilantro and serve.
Yield: 3 to 4 servings
SIMPLE SCRAMBLED EGGS
This is a tasty way to add more flavor and nutrients to plain scrambled eggs. When buying eggs, lookfor organic, pastured eggs. This means the chickens had plenty of room to roam outside on
pastureland, eating their natural diet of grasses and bugs. Avoid “free-range” eggs, which just means
the chickens were raised indoors in large hen houses and fed a diet of nonorganic grains (often
genetically modified).
4 large organic, pastured eggs
2 tablespoons water
organic butter or virgin coconut oil, for cooking
½ cup chopped cherry tomatoes
¼ cup chopped fresh cilantro
4 green onions, thinly sliced
organic hot sauce
sea salt or Herbamare
Crack the eggs into a small mixing bowl, add the water, and whisk together.
Heat a 10-inch cast-iron or stainless steel skillet over medium-low heat. Add 2 to 3 teaspoons of
organic butter or coconut oil and heat until melted. Add the eggs and scramble them with a silicone
spatula, being very careful not to brown them.
Remove the skillet from the heat, add the tomatoes, cilantro, and green onions, and stir in gently.
Season with hot sauce and sea salt or Herbamare to taste.
Yield: 2 servings
Tip: The trick to making scrambled eggs that don’t stick to the pan is to make sure the pan has preheated for at least 5
minutes over medium-low heat. Then add the butter or coconut oil and let it heat up for about 30 seconds before
adding the eggs.
FRIED EGGS AND RAPINI
Rapini, also called broccoli rabe or broccoli rape, is a pungent, slightly bitter green. It is best sautéed
lightly and then sprinkled with a little vinegar to balance the flavors. It’s so addicting—I’ll eat a
whole bunch myself! This recipe is what we consider “fast food” in our house. I make it for an easybreakfast or dinner and serve with Injera (here) and a few spoonfuls of my Live Hot Pepper Relish(here) or Cultured Vegetables (here).
2 to 3 teaspoons extra-virgin olive oil or organic butter, plus more for cooking the eggs
1 large bunch rapini, trimmed and chopped
2 garlic cloves, crushed
2 large organic eggs
2 teaspoons raw apple cider vinegar
sea salt
freshly ground black pepper
Heat the olive oil in a 10-inch cast-iron skillet over medium heat. Add the rapini and garlic and sauté
for about 2 minutes. Push the rapini to the side of the skillet into a pile. Add a few more teaspoons of
oil to the skillet, crack in the eggs, and cook for 60 seconds on each side.
Sprinkle the rapini with the vinegar, season with sea salt and pepper, and serve.
Yield: 1 to 2 servings
Variation: If you can’t find rapini, substitute mustard greens, spinach, or kale.
GREEN OMELETS WITH SMOKED SALMON
This recipe is a fun twist to regular omelets. Here in the Pacific Northwest we have access to highquality smoked wild salmon. If you can’t find it you can use leftover cooked salmon instead. I like to
add fresh organic cheese from my local farmers’ market. Use organic feta cheese if you don’t have
access to fresh cheese, or omit it altogether. Other vegetables you can add to the filling include
sautéed zucchini, cooked chanterelle mushrooms, or sautéed spinach.
OMELETS
4 large organic eggs
1 cup packed fresh spinach leaves
1 to 2 teaspoons butter or virgin coconut oil, for cooking
FILLING
¼ cup smoked salmon, crumbled
¼ cup crumbled fresh organic cheese
2 tablespoons snipped fresh chives
sea salt
freshly ground black pepper
To make the omelets, begin by heating a 10-inch skillet over medium-low heat (I use cast-iron for its
natural nonstick properties). Crack the eggs into a blender, add the spinach, and purée.
Add the butter to the hot skillet. When the butter has melted, add half of the egg-spinach purée and
cook for 60 to 90 seconds on each side. Transfer the omelet to a warm plate, add 2 tablespoons of the
smoked salmon, 2 tablespoons of the cheese, and 1 tablespoon of the chives to one side of the omelet
then fold it over. Season the omelet with sea salt and freshly ground black pepper. Repeat the process
to make the second omelet with the remaining ingredients. Serve immediately.
Yield: 2 omelets
BAKED EGGS WITH GREENS AND BEANS
This nutrient-packed breakfast will keep you going strong all morning long. It is a great way to use up
leftover cooked beans. Use any beans you have on hand, such as plain cooked black beans, baked
beans, or Mexican spiced pinto beans. If you have leftover sautéed kale, chard, or collard greens, use
them in place of the spinach, or use thawed frozen spinach. I like that I can put this meal together inminutes and then let it cook while we are getting ready in the morning.
1 tablespoon extra-virgin olive oil or organic butter
1 pound fresh spinach or other greens
2 cups cooked beans
sea salt
freshly ground black pepper
4 large organic eggs
Preheat the oven to 350°F. Lightly grease four 8-ounce ramekins with the olive oil or butter.
Bring a pot of salted water to a boil, add the greens, and blanch for 2 to 4 minutes. Remove with a
slotted spoon and transfer to a colander to drain. Transfer the drained greens to a cutting board and
chop finely.
Spoon ½ cup of the cooked beans into each ramekin. Evenly distribute the cooked greens among the
ramekins. Sprinkle with sea salt and pepper, and crack an egg into each ramekin over the greens and
beans. Place the ramekins onto a rimmed baking sheet and bake for about 15 minutes. Serve warm.
Yield: 4 servings
VEGETABLE FRITTATA WITH POTATO CRUST
Serve this nourishing recipe for a Sunday morning breakfast with Lemon–Poppy Seed Muffins (here)
and a fresh green salad. For a quicker version of this recipe, try eliminating the potato crust. It is just
as delicious!
2 teaspoons organic butter or extra-virgin olive oil, plus more for greasing the pie plate
2 cups grated potato (about 1 large baking potato, scrubbed)
½ teaspoon sea salt
1 small onion, diced
2 garlic cloves, finely chopped
1 small red bell pepper, diced
1½ cups finely chopped broccoli
1½ teaspoons dried thyme
½ teaspoon freshly ground black pepper
½ teaspoon sea salt or Herbamare
6 large organic eggs, lightly beaten
½ cup grated raw organic Jack cheese (optional)
Preheat the oven to 375°F. Oil a 9-inch deep-dish pie plate with olive oil or butter.
Place the grated potato into a small bowl with the sea salt. Let rest for about 10 minutes. Squeeze out
the excess water, and transfer the grated potato to the prepared pie plate and press evenly into bottom
of dish.
In a medium skillet heat the 2 teaspoons olive oil or butter. Add the onion and garlic and sauté over
medium heat until soft, about 5 minutes.
Transfer the cooked onion and garlic to a bowl with the bell pepper, broccoli, thyme, black pepper,
and sea salt and mix well.
Add the eggs and cheese and mix well. Pour the egg and vegetable mixture over the potato crust.
Sprinkle the top with extra grated cheese if desired. Transfer to the oven and bake for 25 to 30
minutes, or until the eggs are cooked through.
Yield: 4 servings
BUTTERNUT SQUASH AND SAGE BREAKFAST HASH
This is one of my favorite autumn breakfasts. I like to serve it with poached eggs and organic
sausages. This meal will definitely power you through a busy morning! To make meal preparation
faster I will cut up the squash the night before and keep it in my refrigerator in a covered glass
container. Just be sure to dice the butternut squash small so it cooks evenly without burning. I like to
use ¼-inch cubes.
2 tablespoons extra-virgin olive oil or organic butter
4 cups diced butternut squash
1 small red onion, diced
½ pound cremini mushrooms, diced
2 cups thinly sliced lacinato kale
1 tablespoon finely chopped fresh sage
½ teaspoon sea salt
freshly ground black pepper
Heat the olive oil in an 11- or 12-inch cast-iron skillet over medium heat. Add the squash and onion
and sauté for about 5 minutes. Add the mushrooms and sauté for 5 to 7 minutes more, or until the
squash is tender. Add the kale, sage, sea salt, and pepper and sauté a minute more, or until the kale is
tender. Taste and adjust the salt and seasonings if necessary. Serve.
Yield: 4 to 6 servings
HOME-STYLE POTATOES
These potatoes are great for a hearty Sunday morning breakfast. Serve with scrambled eggs and a
fresh green salad for a balanced meal.
6 medium red potatoes, cut into chunks
1 tablespoon extra-virgin olive oil
1 medium red onion, chopped
½ teaspoon sea salt or Herbamare
1 teaspoon garlic powder
1 teaspoon dried oregano
½ teaspoon ground cumin
¼ teaspoon freshly ground black pepper
Place the potatoes in a steamer basket in a medium pot filled with about 2 inches of water. Cover and
steam over medium-high heat until tender, but not all the way cooked, about 10 minutes depending on
the size of the potato chunks. Remove and set aside to cool.
Heat the olive oil in an 11- or 12-inch cast-iron skillet over medium heat. Add the onion and sauté for
5 to 7 minutes. Add the sea salt, garlic powder, oregano, cumin, and pepper and sauté for 1 minute
more.
Add the potatoes to the onion mixture and sauté for 5 to 10 minutes, or until golden brown, being
careful not to burn them. If the potatoes begin to stick to skillet, add more olive oil.
Yield: about 4 servings
ZUCCHINI AND POTATO HASH
The combination of the zucchini, potatoes, and kale make a tasty and very nutritious combination to
get you going in the morning. If you have a mandoline, you can use it to quickly slice the potatoes and
zucchini very thinly—it’s a very useful kitchen tool to have on hand! Otherwise, just use a sharp knife
to slice the vegetables into thin rounds. Serve this dish with scrambled tofu or eggs and a spoonful of
Cultured Vegetables (here) for a hearty, balanced breakfast.
1 to 2 tablespoons extra-virgin olive oil or ghee
1 small onion, cut into half-moons
5 to 6 small yellow or red potatoes, sliced into thin rounds
2 medium zucchini, sliced into thin rounds
½ bunch black kale, finely chopped
1 to 2 teaspoons dried thyme
1 garlic clove, crushed
sea salt or Herbamare
Heat the olive oil in an 11- or 12-inch cast-iron skillet over medium heat. Add the onion and sauté for
2 to 3 minutes. Stir in the potatoes, cover the skillet, and cook for 5 to 7 minutes, stirring
occasionally, adding water, if necessary, to prevent burning.
Add the zucchini slices, kale, thyme, garlic, and sea salt and gently mix to distribute. Put the cover
back onto the skillet and cook for another few minutes, stirring occasionally, until the zucchini and
kale are tender. Taste and add more salt or Herbamare if necessary.
Yield: 4 servings
BREAKFAST GREENS
Greens for breakfast? Yes! Greens are great any time of day. Eating fresh organic leafy greens
throughout the day will provide you with abundant vitality and health. Greens help to get your
digestive juices flowing in the morning, and also are rich in enzymes that assist in the digestion of
other parts of your meal. Try fresh greens with your favorite salad dressing, or simply top with the
lemon-olive oil dressing below.
4 cups organic salad greens
DRESSING
freshly squeezed juice of 1 large lemon
3 to 4 tablespoons extra-virgin olive oil
1 garlic clove, crushed
¼ teaspoon sea salt
Place the fresh salad greens in a bowl.
To make the dressing, place all the ingredients into a jar with a tight-fitting lid and shake well. Taste
and adjust the salt if necessary.
Drizzle the dressing over fresh greens. The dressing will keep in the refrigerator for up to 1 week.
Yield: 2 servings
WARMING MISO SOUP
Miso is a thick paste and is made by fermenting cooked soybeans, koji, sea salt, and different grains
for 6 months to 2 years. It is a live food and contains significant amounts of friendly bacteria that
promote intestinal health. It is important not to cook the miso for this reason, but rather to add it to
already cooked foods. Consuming miso helps to create an alkaline condition in the body, promoting
resistance against disease. The salty flavor of miso stimulates digestion, which is why it has been a
traditional breakfast food in Japan for centuries. Adding some cooked fish to the soup will help to
boost your metabolism even more at your morning meal. For information on gluten-free miso see here.
2 teaspoons toasted sesame oil
2 carrots, peeled and cut into matchsticks
3 to 4 shiitake mushrooms, thinly sliced
1 garlic clove, finely chopped
2 to 3 teaspoons finely chopped fresh ginger
4 cups water
1 small strip wakame seaweed, broken into pieces
1 cup thinly sliced baby bok choy leaves
2 to 3 green onions, cut into thin rounds
2 to 3 tablespoons gluten-free miso
1 to 2 tablespoons wheat-free tamari or coconut aminos
1 tablespoon brown rice vinegar or coconut vinegar
2 to 3 teaspoons hot pepper sesame oil
Heat the toasted sesame oil in a 3-quart pot over medium heat. Add the carrots, mushrooms, garlic,
and ginger and sauté lightly for about 3 minutes, being very careful not to brown the vegetables.
Add the water and wakame seaweed and bring to a simmer. Cover the pot and cook for 7 to 10
minutes, or until the vegetables are tender.
Turn off the heat and add the bok choy, green onions, and miso that has been mixed with a little water.
Then add the tamari, vinegar, and hot pepper sesame oil; stir. Taste and adjust the seasonings if
necessary.
Yield: 4 servings
Tip: You can purchase gluten-free, soy-free organic miso from The South River Miso Company
(www.SouthRiverMiso.com).
14
FRESH BREADS AND MUFFINS
What lies behind us and what lies before us are tiny matters compared to what lies within
us.
—Ralph Waldo Emerson
Gluten-Free Sourdough Bread
Sprouted Brown Rice Bread
Hearty Seed Bread
Buckwheat Seed Bread
Herbed Focaccia Bread
Gluten-Free Hamburger Buns
Vegan Cinnamon Rolls
Almond-Coconut Pizza Crust
Buckwheat Pizza Crust
Injera
Quinoa Tortillas
Sprouted Flour Biscuits
Spiced Banana Bread
Apple-Cranberry Oatmeal Muffins
Banana-Walnut Muffins
Blueberry-Almond Muffins
Carrot-Raisin Buckwheat Muffins
Lemon-Poppy Seed Muffins
Pumpkin-Goji Berry Muffins
Corn-Free Baking Powder
Baking is an especially fun activity for children. I have many fond memories of baking bread with
my mother when I was a child. All of the recipes in this chapter are gluten-free and some are grainfree as well. I use a variety of flours, including sprouted brown rice, millet, quinoa, buckwheat,
almond, and coconut flours. Please see here for a detailed description of these highly nutritious
gluten-free flours.
Remember, gluten is a protein found in grains such as wheat, spelt, kamut, rye, barley, and
sometimes oats. Gluten-free grain flours all have a chance of being contaminated with gluten because
of growing or processing. The least likely to have any cross-contamination issues are brown rice,
quinoa, and amaranth flours. Buckwheat and millet grow in similar climates to wheat, and sometimes
we’ve found gluten grains hiding in a bag of whole-grain millet and buckwheat. I prefer to buy
certified gluten-free whole raw organic buckwheat groats and grind my own flour. I do the same for
millet.
Although I’ve made my best effort to ensure these baked good recipes use the most nutritious
ingredients, eating a diet full of baked goods, no matter how good the ingredients are, won’t benefit
your overall health. Use these recipes as treats and eat them on occasion. Focus instead on eatingmostly fresh fruits, vegetables, meats, legumes, and cooked whole grains.
GLUTEN-FREE SOURDOUGH BREAD
Use the Kombucha Sourdough Bread Starter (here) to make bread that rises with natural wild yeasts.
You can use any types of organic gluten-free flours in your starter and in this bread recipe—try brown
rice, quinoa, millet, sorghum, buckwheat, or amaranth flours. Use this tangy bread for sandwiches or
toast in the morning.
WET INGREDIENTS
¼ cup ground chia seeds
½ cup warm water
2 large organic eggs
3 cups sourdough starter (here)
¼ cup whole psyllium husks
2 tablespoons extra-virgin olive oil, plus more for greasing the pan
1 tablespoon pure maple syrup
1½ teaspoons sea salt
DRY INGREDIENTS
1 to 1½ cups whole-grain gluten-free flour
½ cup arrowroot powder or tapioca flour
Grease a 9 x 5-inch glass bread pan with olive oil.
Place the ground chia and warm water into a medium mixing bowl or blender, and let it rest for about
5 minutes. Add the eggs and blend on high until smooth, or use an immersion blender in the bowl. If
using a blender, pour the mixture into a mixing bowl. Add the sourdough starter, psyllium husks, olive
oil, maple syrup, and sea salt; vigorously whisk together.
Add the dry ingredients and stir together well to combine. The dough will be slightly sticky, but
should form a loose ball. Place the dough into the bread pan and smooth the top using wet hands.
Cover the pan with a plastic bag (I use leftover produce bags) and put in a warm place to rise (I like
to place it on top of my refrigerator). Let the bread rise for 3 to 8 hours; the time will depend on the
temperature in your house. Rising happens faster in warmer temperatures and slower when your
house is cooler. The dough should nearly double in size.
Preheat the oven to 350°F. Once the bread has risen, bake for about 1 hour. Remove from the oven
and transfer to a wire rack to cool.
Yield: 1 loaf
Tip: It is best to use your sourdough starter in its “active and bubbly” stage, which occurs within a few hours after
feeding it.

SPROUTED BROWN RICE BREAD
This yeast-free bread uses the combination of baking soda, kefir, and eggs to make the bread rise—no
yeast required! I use sprouted brown rice flour from Planet Rice, which I buy in 25-pound bagsthrough Azure Standard. It’s a lovely flour—light and not as grainy as regular brown rice flour. Plus,
since it’s sprouted it is much easier to digest.
DRY INGREDIENTS
3 cups sprouted brown rice flour
¾ cup arrowroot powder
1½ teaspoons baking powder
¾ teaspoon baking soda
¾ teaspoon sea salt
WET INGREDIENTS
2 cups plain organic kefir (cow, goat, or coconut)
3 large organic eggs
1 tablespoon pure maple syrup (optional)
Preheat the oven to 350°F. Grease an 8.5 x 4.5-inch glass loaf pan or line with unbleached parchment
paper.
In a large bowl, whisk together the dry ingredients. Add the wet ingredients to the dry and vigorously
mix together with a wooden spoon until completely incorporated.
Pour the batter into the prepared pan. Bake for approximately 60 minutes. Cool the bread for about 20minutes, then release the loaf from the pan, transfer to a wire rack, and cool completely before
slicing.
Yield: 1 loaf
HEARTY SEED BREAD
Use this hearty, high-protein grain-free bread for small open-faced sandwiches. Try spreading slices
with soft goat cheese or the Quick Almond Mayo (here), then add a slice of heirloom tomato, fresh
basil, and a sprinkling of freshly ground black pepper.
DRY INGREDIENTS
½ cup coconut flour
¼ cup arrowroot powder
½ teaspoon baking soda
¼ teaspoon sea salt
¼ cup pumpkin seeds
¼ cup sunflower seeds
¼ cup hemp seeds
2 tablespoons flaxseeds
WET INGREDIENTS
6 large organic eggs
¼ cup extra-virgin olive oil, plus more for greasing the pan
¼ cup unsweetened applesauce
Preheat the oven to 350°F. Oil an 8.5 x 4.5-inch bread pan.
In a medium mixing bowl, whisk together the dry ingredients.
In a separate smaller mixing bowl, whisk together the wet ingredients. Vigorously whisk the wet
ingredients into the dry until combined.
Pour the batter into the prepared pan and bake for 50 to 55 minutes. Remove the bread from the ovenand cool completely before slicing.
Yield: 1 loaf
Tip: 1 large egg should measure about ¼ cup. If your eggs are smaller, you will need to use more than 6. You will
need a total of 1½ cups of cracked eggs.
BUCKWHEAT SEED BREAD
This is one of the quickest savory breads I make. The baking soda and apple cider vinegar give it its
rise without yeast or eggs, while the chia seeds hold in moisture, resulting in a soft, squishy bread.
Use it like focaccia bread and cut it in half for sandwiches, or spread some with homemade jam.
DRY INGREDIENTS
1¼ cups freshly ground buckwheat flour
½ cup raw sunflower seeds
½ cup raw pumpkin seeds
½ teaspoon baking soda
½ teaspoon sea salt
WET INGREDIENTS
¼ cup ground chia seeds
1½ cups warm water
2 tablespoons extra-virgin olive oil, plus more for greasing the dish
1 tablespoon pure maple syrup
1 tablespoon apple cider vinegar
Preheat the oven to 350°F. Lightly oil an 8 x 8-inch glass baking dish.
Place all the dry ingredients in a medium mixing bowl and whisk together. Set aside.
Place the ground chia seeds and warm water into a blender and give it a whirl. Let the mixture rest
for about a minute. Add the remaining wet ingredients and blend until smooth. Pour the wet
ingredients into the dry and stir together with a wooden spoon until combined.
Pour the batter into the prepared dish and bake for approximately 30 minutes.
Yield: about 9 servings
Tip: To grind fresh buckwheat flour, add 2 cups raw buckwheat groats to a high-powered blender and blend until you
have a fine flour. You can do this in a coffee grinder as well, ½ cup at a time. I buy raw, organic buckwheat groats from
Bob’s Red Mill, which is also certified gluten-free.
HERBED FOCACCIA BREAD
This simple grain-free bread recipe contains no yeast and therefore doesn’t need to rise. You can
whip up a batch of bread while you are making dinner and have it ready to serve with the rest of your
meal!
DRY INGREDIENTS
6 tablespoons coconut flour
6 tablespoons arrowroot powder
2 teaspoons dried Italian herbs
¾ teaspoon baking powder
¼ teaspoon sea salt
WET INGREDIENTS
4 large organic eggs
3 tablespoons water
2 tablespoons extra-virgin olive oil, plus more for greasing the dish
1 to 2 garlic cloves, chopped (optional)
Preheat the oven to 350°F. Grease an 8 x 8-inch glass baking dish with olive oil.
In a medium mixing bowl, whisk together the dry ingredients.
In another mixing bowl, whisk together the wet ingredients. Pour the wet ingredients into the dry and
vigorously whisk together.
Pour the batter into the prepared dish and bake for about 25 minutes. Cool the bread before serving.
Yield: 6 to 8 servings
GLUTEN-FREE HAMBURGER BUNS
I like to use sprouted brown rice flour in this recipe, but any combination of gluten-free flours will
work. If desired, sprinkle the tops of the buns with sesame seeds before rising.
WET INGREDIENTS
2 cups warm water (105° to 110°F)
1 tablespoon active dry yeast
1 teaspoon pure maple syrup or organic cane sugar
2 tablespoons extra-virgin olive oil
1 tablespoon pure maple syrup or honey
½ cup ground golden flaxseeds
¼ cup whole psyllium husks
DRY INGREDIENTS
2¼ cups brown rice flour, plus more flour for kneading
¾ cup arrowroot powder or tapioca flour
1½ teaspoons sea salt
Place the warm water in a bowl or 4-cup liquid glass measuring cup, add the yeast and the teaspoon
of maple syrup or sugar, and whisk together. Let proof for 5 to 10 minutes to activate the yeast. The
mixture should get foamy or bubbly. If not, dump it out and start over. While the yeast is activating,
mix together the dry ingredients in a large bowl.
After the yeast is activated, whisk the olive oil, the 1 tablespoon of maple syrup or honey, the ground
flaxseeds, and the psyllium husks into the water-yeast mixture. Let stand for 1 to 2 minutes to let the
flaxseeds and psyllium release their gelatinous substances, then whisk again.
Pour the wet ingredients into the dry and mix together with a large wooden spoon until thick.
Turn the dough out onto a floured wooden board. Knead in more flour, a little at a time, until the
dough holds together and isn’t too sticky.
Divide the dough into six to eight equal-size balls. On the floured board, roll each piece of dough into
a nice round ball. Place each ball onto a baking sheet lined with unbleached parchment paper and set
in a warm spot to rise. I like to place it on top of a large pan filled partially with water that is set on
the stovetop on low heat. Let rise for 60 minutes.
Preheat the oven to 375°F. Bake the buns for about 35 minutes, or until done. Cool completely, then
slice in half.
Yield: 6 hamburger buns
VEGAN CINNAMON ROLLS
I like to make these for my family as a special treat once or twice a year. If you can tolerate dairy
products, then frost the cooled cinnamon rolls with the Honey–Cream Cheese Frosting (here), or for a
dairy-free option, frost with the Cashew-Honey Icing (here).
WET INGREDIENTS
2 cups warm water (105° to 110°F)
2¼ teaspoons dry active yeast
1 teaspoon organic sugar or pure maple syrup
¼ cup pure maple syrup
2 tablespoons melted virgin coconut oil
½ cup ground golden flaxseeds
¼ cup whole psyllium husks
DRY INGREDIENTS
2 cups sorghum flour
1 cup millet flour or brown rice flour
1 cup blanched almond flour
¾ cup tapioca flour or arrowroot powder
1¼ teaspoons sea salt
FILLING
¼ cup virgin coconut oil, softened, plus more for greasing the pans
½ cup coconut sugar
1 tablespoon ground cinnamon
Place the warm water, yeast, and the organic sugar into a 4-cup liquid glass measuring cup and whisk
together. Let the mixture rest for a few minutes to activate the yeast. You should see a bit of bubbling
and/or foaming. Add the maple syrup, coconut oil, ground flaxseed, and psyllium husks and whisk
together and let rest for about 2 to 3 minutes to thicken.
In a large bowl, whisk together the dry ingredients. Use only 1 cup of sorghum flour to start.
Pour the wet ingredients into the dry and whisk together. Then gradually add the remaining cup of
sorghum flour, kneading it in until the dough forms a ball and isn’t sticky. You may only need ½ cup
of the remaining flour. Every batch is a little different.
Grease two 9-inch cake pans with coconut oil.
Place the dough onto a piece of unbleached parchment paper that is lightly floured with tapioca flour.
Roll out into a large rectangle about 12 to 14 inches x 18 to 20 inches. Spread the ¼ cup coconut oil
evenly onto the dough. Then sprinkle with coconut sugar and cinnamon. Roll the dough toward youinto a long log. Using a serrated knife, cut 10 to 12 rolls. Place the rolls into two cake pans. Cover
and let rise in a warm spot for about 1 hour.
Preheat the oven to 350°F. Place the cinnamon rolls into the oven and bake for 30 to 35 minutes.
Yield: about 1 dozen rolls
ALMOND-COCONUT PIZZA CRUST
Create your own grain-free pizzas with this crust! Make sure to use a pizza stone—it’s what makes
the crust crispy on the bottom.
DRY INGREDIENTS
2 cups blanched almond flour
¼ cup ground golden flaxseeds
¼ cup coconut flour
1 tablespoon Italian seasoning
½ teaspoon sea salt
WET INGREDIENTS
½ cup warm water
2 large organic eggs
2 teaspoons extra-virgin olive oil, plus more for the pizza stone
Preheat the oven to 375°F. Lightly oil a 12-inch round pizza stone and set aside.
In a medium bowl, whisk together the dry ingredients. Add the wet ingredients and whisk to
incorporate.
Place the dough onto the oiled pizza stone and pat into a large circle. Sometimes it helps to oil your
hands so they don’t stick to the dough while doing this. Bake the pizza crust for 20 to 25 minutes, then
add any desired toppings and return to the oven until the toppings are cooked and heated through, 5 to
10 minutes more.
Yield: 1 pizza crust
BUCKWHEAT PIZZA CRUST
Use this simple vegan, gluten-free crust to create your favorite pizza. Sometimes we spread the
cooked crust with fresh pesto, sliced tomatoes, and fresh basil leaves.
WET INGREDIENTS
1 cup warm water (105° to 110°F)
2¼ teaspoons active dry yeast (1 package)
2 teaspoons pure maple syrup
1 tablespoon ground chia seeds
2 tablespoons extra-virgin olive oil, plus more for the pizza stone
DRY INGREDIENTS
2 cups freshly ground buckwheat flour
1 cup arrowroot powder
¾ teaspoon sea salt
In a small bowl, whisk together the warm water, yeast, and maple syrup. Let it proof until foamy and
bubbly, about 5 minutes. Whisk in the ground chia seeds and olive oil.
In a medium mixing bowl, whisk together the dry ingredients. Pour the wet ingredients into the dryand stir with a wooden spoon to incorporate. The dough will be very sticky; don’t be tempted to add
more flour. Cover the bowl and let it rise in a warm spot for about 45 minutes.
Preheat the oven to 400°F. Oil a pizza stone with olive oil. Place the dough onto the pizza stone and
pat into a large circle using oiled hands. Bake for about 20 minutes. Add the toppings and bake for 5
to 10 minutes more.
Yield: 1 pizza crust
Tip: To grind fresh buckwheat flour, add 2 cups raw buckwheat groats to a high-powered blender and blend until you
have a fine flour. You can do this in a coffee grinder as well, ½ cup at a time. I buy raw, organic buckwheat groats from
Bob’s Red Mill, which are also certified gluten-free.
INJERA
Injera is a traditional Ethiopian flat bread made from fermented teff flour. Its lightness comes fromtrapped gas bubbles from the fermentation process. You can use any gluten-free whole-grain flour, or
a combination of a few, in your sourdough starter (here) to make this bread. Make sure you use your
starter when it is active and bubbly or within a few hours of feeding it. Serve injera with meat, bean,
or vegetable soups and stews.
4 tablespoons virgin coconut oil or ghee
sea salt
2 cups sourdough starter (here)
Heat a 10-inch cast-iron skillet over medium heat. Make sure your skillet is hot before adding the oil.
Then add 1 tablespoon of the coconut oil and a generous sprinkling of sea salt. Add ½ cup of starter
to the hot pan and let it cook for 60 to 90 seconds, then flip using a wide spatula and cook for 60 to 90
seconds more.
Repeat with the remaining 3 tablespoons oil and the starter. Serve the bread hot.
Yield: 4 flatbreads
QUINOA TORTILLAS
Use these tortillas to make the Smashed Yam and Black Bean Quesadillas (here) or the Fish Tacos
(here). They are soft and pliable when warm, but straight out of the fridge, like most gluten-free
tortillas, they will crack. All you need to do to make them pliable again is to place one on a wire rack
over a pot of simmering water and steam for 30 seconds on each side. I use an 8-inch cast-iron
tortilla press to get them superthin and then cook them in a cast-iron skillet.
1½ cups quinoa flour
½ cup arrowroot powder
½ teaspoon sea salt
¾ cup water
virgin coconut oil, for cooking
In a small mixing bowl, whisk together the quinoa flour, arrowroot, and sea salt. Add the water and
mix with a wooden spoon. Add more water, 1 tablespoon at a time, if the dough feels dry. Knead the
dough a little in the bowl, then let it rest for a few minutes while the skillet heats up.
Preheat a 10-inch cast-iron skillet over medium heat. Divide the dough into four equal-size balls.
Place a piece of unbleached parchment paper on the bottom of a tortilla press then place one of the
balls in the center, cover with a second sheet of parchment paper, and press to form a thin, round
tortilla.
Add about 1 teaspoon of coconut oil to the hot skillet. Gently remove the top sheet of parchment,
place the tortilla into skillet, then remove the second sheet of parchment. Cook for 1 to 2 minutes on
each side. Repeat making tortillas with the remaining dough. Transfer the cooked tortillas to a plate
and flip another plate over the top to keep the tortillas warm and soft. Let them sit for about 20
minutes inside the plates; this way they will be nice and pliable for serving.
Yield: four 8-inch tortillas
Variation: You can experiment with this recipe using different gluten-free whole-grain flours in
place of the quinoa flour, but keep in mind that each flour will require a different amount of water.
For example, brown rice flour requires about 1 cup of water per batch! I prefer quinoa flour because
the end result is quite pliable.
SPROUTED FLOUR BISCUITS
I like using sprouted flours in my cooking and baking. These types of flours are lighter, have a better
flavor, and are more easily digested compared to their nonsprouted counterparts. Use this biscuit
dough to dollop over chicken pot pie filling or my Home-Style Chicken and Vegetable Stew (here)
and then bake it for about 25 minutes—it makes a hearty supper casserole for a cold winter’s
evening!
1½ cups sprouted brown rice flour
¾ cup sprouted chickpea (garbanzo bean) flour
¾ cup arrowroot powder
1 tablespoon baking powder
¾ teaspoon sea salt
10 tablespoons organic palm shortening
1 cup milk (dairy or nondairy)
2 tablespoons ground chia seeds
Preheat the oven to 425°F. Line a baking sheet with unbleached parchment paper.
In a mixing bowl, whisk together the flours, arrowroot powder, baking powder, and sea salt. Cut in
the shortening using your fingers or a pastry cutter until pea-size crumbs form.
Pour the milk into a small bowl and whisk in the chia seeds; let rest for about 5 minutes. Then pour
the milk-chia mixture into the flour mixture, and using a fork, mix it together. Knead the dough slightly
to form a ball.
Pat the dough ball out on a floured surface into a 1-inch-thick round. Cut the dough into rounds with a
biscuit cutter. Alternatively, you can drop the dough by the large spoonful onto the baking sheet; you
should have 8 biscuits. Bake for about 15 minutes. Serve warm or at room temperature.
Yield: 8 biscuits
SPICED BANANA BREAD
Spread a slice of this grain-free banana bread with Orange-Honey-Fig Jam (here), and serve with
afternoon tea. It also makes a nutritious treat packed in your child’s lunch box.
DRY INGREDIENTS
¾ cup coconut flour
¼ cup arrowroot powder
¼ cup ground golden flaxseeds
2 teaspoons baking powder
½ teaspoon baking soda
½ teaspoon sea salt
½ teaspoon ground nutmeg
½ teaspoon ground cardamom
WET INGREDIENTS
5 large organic eggs
1¼ cups mashed ripe banana (about 3 medium)
¼ cup melted virgin coconut oil, plus more for greasing the pan
¼ cup pure maple syrup
Preheat the oven to 350°F. Coat an 8.5 x 4.5-inch bread loaf pan with coconut oil.
In a medium mixing bowl, whisk together the dry ingredients. In another mixing bowl, beat together
the wet ingredients with an electric mixer. Pour the wet ingredients into the dry and beat together.
Pour batter into the prepared pan and bake for approximately 50 minutes. Cool for about 20 minutes
in the pan, then loosen the sides with a knife, and turn over onto a wire rack, allowing to cool
completely.
Yield: 1 loaf
APPLE-CRANBERRY OATMEAL MUFFINS
I love making these muffins as a special treat for my children in the fall. Full of warming spices and
hearty oats, they are packed with goodness.
DRY INGREDIENTS
1 cup brown rice flour
½ cup gluten-free rolled oats
1½ teaspoons baking powder
½ teaspoon baking soda
¼ teaspoon sea salt
1½ teaspoons ground cinnamon
1 teaspoon ground ginger
¼ teaspoon ground cloves
WET INGREDIENTS
1 cup grated apple
½ cup unsweetened applesauce
¼ cup melted virgin coconut oil or organic butter, plus more for greasing the pan
¼ cup coconut sugar
2 large organic eggs
OTHER INGREDIENTS
½ cup fresh or frozen cranberries
½ cup chopped walnuts or pecans (optional)
½ cup raisins or dried currants (optional)
Preheat the oven to 350°F. Coat a 12-cup muffin pan with coconut oil or line with unbleached paper
liners.
In a medium mixing bowl, whisk together the dry ingredients. In a separate mixing bowl, whisktogether the grated apple, applesauce, melted oil, coconut sugar, and eggs. Pour the wet ingredients
into the dry and vigorously whisk together. Fold in the cranberries and walnuts, pecans, raisins, or
currants if using.
Spoon the batter into the prepared muffin cups, filling them about halfway. Bake for about 25 minutes.
Cool on a wire rack before serving.
Yield: 1 dozen muffins
Variations: Replace the grated apple with grated zucchini or carrots. Replace the cranberries withfresh or frozen blackberries, blueberries, or raspberries.
Tip: Always use organic rolled oats as the nonorganic varieties are sprayed with gut-damaging herbicides. I buy
certified gluten-free, organic oats online; see the Resources section (here) for more information.

BANANA-WALNUT MUFFINS
Serve these egg-free, gluten-free muffins in lieu of cupcakes for a young child’s birthday party. I use
sprouted brown rice flour in my recipes because I find it easier to digest and more nutritious, but
regular brown rice flour works as well.
DRY INGREDIENTS
2 cups brown rice flour
½ cup arrowroot powder
2 teaspoons baking powder
½ teaspoon baking soda
¼ teaspoon sea salt
1 teaspoon ground cinnamon
WET INGREDIENTS
2 tablespoons ground chia seeds
¾ cup warm water
1¼ cups mashed ripe bananas (about 3 medium)
⅓ cup coconut sugar
⅓ cup melted virgin coconut oil, plus more for greasing the pan
1 to 2 teaspoons vanilla extract
OTHER INGREDIENTS
½ cup chopped walnuts
½ cup dark chocolate chips
Preheat the oven to 350°F. Coat a 12-cup muffin pan with coconut oil or line with paper muffin cups.
In a medium mixing bowl, whisk together the dry ingredients.
In another mixing bowl, vigorously whisk together the ground chia seeds and warm water. Let rest for
about 5 minutes. Add the mashed bananas, coconut sugar, melted coconut oil, and vanilla and beat
together. Add the wet ingredients to the dry and mix together well. Fold in the walnuts and chocolate
chips.
Spoon the batter into the prepared muffin cups. Bake for about 25 minutes. Cool on a wire rack before
serving.
Yield: 1 dozen muffins
BLUEBERRY-ALMOND MUFFINS
Serve these nourishing muffins with sautéed kale and sausages for breakfast, or pack one in your
lunch. You can also make them into mini muffins and serve them for a child’s tea party!
DRY INGREDIENTS
2 cups blanched almond flour
¼ cup coconut flour
2 teaspoons baking powder
½ teaspoon baking soda
½ teaspoon sea salt
WET INGREDIENTS
4 large organic eggs
⅓ cup melted virgin coconut oil, plus more for greasing the pan
⅓ cup pure maple syrup
¼ cup coconut milk or cashew milk
2 teaspoons vanilla extract
OTHER INGREDIENTS
1 heaping cup fresh blueberries
Preheat the oven to 350°F. Line a 12-cup muffin pan with unbleached paper liners.
Whisk together the dry ingredients.
In a separate bowl, whisk together the wet ingredients. Add the wet ingredients to the dry and
vigorously whisk together until combined. Fold in blueberries.
Spoon the batter into the lined muffin cups. Bake 25 to 30 minutes. Cool on a wire rack before
serving.
Yield: 1 dozen muffins
Tip: You can purchase organic blanched almond flour online from www.Nuts.com!
CARROT-RAISIN BUCKWHEAT MUFFINS
If you are a buckwheat lover then you will to enjoy these gluten-free muffins. Be sure to use freshlyground buckwheat flour from the raw groats. This type of flour tastes and behaves much differently
than regular roasted buckwheat flour you buy in the store. Serve these with a green smoothie for a
quick breakfast.
DRY INGREDIENTS
2½ cups buckwheat flour
½ cup arrowroot powder or tapioca flour
2 teaspoons baking powder
½ cup coconut sugar
1 teaspoon baking soda
½ teaspoon sea salt
2 teaspoons ground cinnamon
1 teaspoon ground ginger
WET INGREDIENTS
2 cups unsweetened applesauce
¼ cup melted virgin coconut oil, plus more for greasing the pans
2 teaspoons vanilla extract
1 cup grated carrots
½ to 1 cup raisins (soaked for 10 minutes in ¼ cup water)
Preheat the oven to 375°F. Coat a 12-cup muffin pan with coconut oil or line with unbleached paper
muffin cups.
In a large bowl, combine the buckwheat flour, arrowroot, sugar, baking soda, baking powder, sea
salt, and spices and mix well.
Put the applesauce in a separate bowl and add the melted coconut oil, vanilla, carrots, and raisins and
whisk to combine. Pour the wet ingredients into the dry and mix to incorporate. The batter will seemthick; don’t be tempted to add more liquid.
Spoon the batter into the prepared muffin pans and bake at 375°F for 25 to 30 minutes. Loosen the
sides of the muffins with a knife and gently remove them from the pans. Transfer to a wire rack to
cool.
Yield: 1 to 1½ dozen muffins
Tip: To grind fresh buckwheat flour, add 2 cups raw buckwheat groats to a high-powered blender and blend until you
have a fine flour. You can do this in a coffee grinder as well, ½ cup at a time. I buy raw, organic buckwheat groats from
Bob’s Red Mill, which are also certified gluten-free.
LEMON–POPPY SEED MUFFINS
These muffins are lemony and not too sweet, perfect to serve for breakfast with scrambled eggs and
steamed kale.
DRY INGREDIENTS
½ cup coconut flour
½ cup arrowroot powder
2 tablespoons poppy seeds
1 teaspoon baking soda
¼ teaspoon sea salt
WET INGREDIENTS
6 large organic eggs, at room temperature
¼ cup melted virgin coconut oil, plus more for greasing the pan
¼ cup unsweetened applesauce
¼ cup pure maple syrup
freshly squeezed juice of 1 large lemon
1 to 2 teaspoons finely grated lemon zest
Preheat the oven to 350°F. Coat a 12-cup muffin pan with coconut oil or line with paper muffin cups.
In a medium mixing bowl, whisk together the dry ingredients.
In a smaller mixing bowl, whisk together the wet ingredients. Pour the wet ingredients into the dryand immediately whisk together until combined.
Spoon the batter into the prepared muffin cups, filling each cup halfway. Bake for 25 to 30 minutes.
Cool on a wire rack before serving.
Yield: 1 dozen muffins
Tip: If you would like a sweeter muffin, add ¼ to ½ teaspoon liquid stevia or an additional tablespoon of maple syrup to
the wet ingredients.
PUMPKIN-GOJI BERRY MUFFINS
Serve these nutritious muffins on a chilly holiday morning along with scrambled eggs and sautéed
kale. My children also like to pack them in their lunch boxes. If you don’t have goji berries—anantioxidant-rich superfood—then use dried cranberries or chopped pecans, or omit them altogether.
DRY INGREDIENTS
½ cup coconut flour
¼ cup arrowroot powder
1 teaspoon baking powder
½ teaspoon baking soda
⅛ teaspoon sea salt
1½ teaspoons pumpkin pie spice
½ cup goji berries
WET INGREDIENTS
½ cup pumpkin purée
⅓ cup pure maple syrup
¼ cup melted virgin coconut oil
4 large organic eggs
1 teaspoon vanilla extract
Preheat the oven to 350°F. Line a 12-cup muffin pan with unbleached paper liners or coat with
coconut oil.
In a large mixing bowl, whisk together the dry ingredients. In a separate mixing bowl, whisk together
the wet ingredients. Pour the wet into the dry and vigorously mix together until combined. Spoon the
batter equally into the prepared muffin cups.
Bake for about 25 minutes. Cool on a wire rack before serving. Store leftover muffins in an airtight
glass container for up to 4 days.
Yield: 1 dozen muffins
CORN-FREE BAKING POWDER
Here is a recipe for an allergen-free baking powder. In addition to being sensitive to gluten, dairy,
and eggs, many people also have allergies or sensitivities to corn. Cornstarch is one of the main
ingredients in baking powder. You can store your homemade baking powder in a tightly covered glass
jar almost indefinitely. Just be sure to label it!
¼ cup baking soda
½ cup cream of tartar
½ cup arrowroot powder
Place all the ingredients into a glass jar and shake well. Store your baking powder in a cool, dryplace.
Yield: ¾ cup
15
SOUPS
Of soup and love, the first is best.
—Old Spanish Proverb
Homemade Beef Stock
Homemade Chicken Stock
Homemade Vegetable Stock
Asian Soup Stock
Bone Broth Soup
Butternut Squash, Kale, and White Bean Soup
Fall Pinto Bean and Yam Soup
Fragrant Lentil Soup
French Lentil Soup
Lemon and Lentil Soup
Lily’s Lemongrass Soup
Minestrone Soup
Moroccan Chickpea and Potato Soup
Quinoa Corn Chowder
Red Lentil Dal
Spicy Black Bean Soup
Split Pea Soup with Fresh Vegetables and Herbs
Summer Vegetable Soup
Three-Bean Chili
Vegetarian Chipotle Chili
Winter Vegetable and White Bean Soup
Celery Root, Pear, and Parsnip Soup
Creamy Butternut Squash Soup
Creamy Cauliflower Soup
Gingered Carrot Soup
Roasted Red Pepper Soup
Roasted Tomato-Fennel Soup
Thai Coconut Vegetable Soup
Chicken Noodle and Vegetable Soup
Turkey and Wild Rice Soup
Soup is probably as old as the history of cooking as food historians say. The act of combining
different ingredients in a large pot to create a nutritious, filling, and easily digested food was
inevitable. Soups, stews, and porridges evolved according to local ingredients and tastes.
Soup is a wonderful way to enjoy a variety of vegetables, herbs, beans, and meats in a savory
form. The ingredients in the simmering soup slowly release their vital nutrients into the liquid; which
includes many minerals and trace minerals, vitamins, and phytochemicals. Serve soup with a fresh
green salad or cultured vegetables to maximize digestion of vital nutrients. Soup, which is very
economical, is easy to make and can be made in large batches and then frozen for later use.
Before embarking on the recipes, please review this important information on how to cook beans,
which will be necessary in order to make many of the soup and vegetarian main dish recipes in this
book.
HOW TO COOK BEANS
It is important to buy dried beans from a store that has a rapid turnover. Buy organic beans that are in
the bulk bins from your local co-op or health food store. It is best to use dried beans within a few
months of purchasing them.
Store
Store dried beans in glass jars or another type of airtight container in the coolest and driest place in
your kitchen. This will preserve their freshness and make them last longer. Beans stored in this way
can be kept for 6 to 9 months. Mark the date of purchase on your bean containers so you will know to
discard them if they are older than 6 months. Older beans become very dry and hard and will take
much longer to cook until tender.
Sort
Sort through your beans and pick out any stones, foreign matter, or discolored, shriveled beans. Then
rinse them to remove any dirt or debris. You can do this by placing the dried beans into a bowl and
adding cool water, then take your hand and swirl the beans around. Pour off the water through a
strainer and give them one final rinse with cool water.
Soak
Soaking your beans decreases cooking times dramatically and allows the gas-producing sugars in
beans to be released into the soaking water.
Smaller beans do not require any soaking; these include green or brown lentils, red lentils, green
or yellow split peas, black-eyed peas, mung beans, and adzuki beans.
Larger beans need be soaked for at least 8 hours, preferably 24. These include chickpeas, pinto
beans, pink beans, black beans, lima beans, navy beans, kidney beans, Great Northern beans,
Christmas limas, and cannellini beans.
Place the rinsed beans in a large bowl with twice as much water as beans. So for 1 cup of drybeans use 2 cups of water. Soak for 8 to 24 hours or overnight. Drain and rinse the beans.
Sprout
For increased digestibility you can easily sprout your beans after soaking. Drain the soaking water
from the beans and leave them in the bowl. Rinse twice daily, then once you see a small sprout
forming (this usually takes about 2 days), cook them according to the directions below.
Bean Conversions
One 15-ounce can of beans = 1½ cups cooked, drained beans
One pound dry beans = 6 cups cooked, drained beans
One pound dry beans = 2 cups dry beans
One cup dry beans = 2 to 3 cups cooked, drained beans
Stovetop Cooking
For Small Beans or Legumes(green or brown lentils, red lentils, green or yellow split peas, blackeyed peas, mung beans, and adzuki beans):
1. Place the rinsed beans into a heavy-bottomed, stainless steel pot. Use 2 to 2½ cups of water per
cup of dry beans.
2. Add herbs or spices if desired, and one 2-inch piece of kombu seaweed. Herbs that aid indigestion of beans include cumin, fennel, ginger, and winter savory.
3. Bring the beans, water, and kombu to a boil. Reduce the heat, cover, and simmer. See the bean
cooking chart on here for cooking times. Salt the beans at the end of the cooking time.
For Large Beans(chickpeas, pinto beans, pink beans, black beans, lima beans, navy beans, kidney
beans, Great Northern beans, Christmas limas, and cannellini beans):
1. Place the soaked, rinsed beans in a heavy-bottomed stainless steel pot. Use 3 cups of fresh water
per 1 cup of dry beans that have been soaked.
2. Add herbs or spices if desired, and one 3-inch piece of kombu seaweed.
3. Bring the beans, water, and kombu to a boil. Reduce the heat, cover, and simmer. Add water as
needed during cooking to make sure beans are always covered with liquid. A well-cooked bean
can easily be mashed on the roof of your mouth with your tongue. See the bean cooking chart on
here for cooking times.
Tip: Remember, never add salt or acids, such as tomatoes, vinegars, and citrus, to your pot of cooking beans. These
will toughen the outer layer of the beans and may prevent them from cooking thoroughly. Always add salt and any acid
at the end of the cooking time. Salt and acids help to bring out the flavor of beans and are important in creating a
delicious bean dish.
Pressure-Cooking Beans
Directions below are for both small unsoaked beans and large soaked beans.
1. Place the rinsed beans into the pressure cooker. Use about 3 cups of water per cup of dry beans.
The beans need to be completely covered with water to cook evenly.
2. Add herbs or spices if desired, and one 2- or 3-inch piece of kombu seaweed.
3. Lock the lid into place, place on the stovetop over medium-high, and bring cooker to high
pressure.
4. Cook for the time indicated on the Bean Cooking Times chart. The timing begins when full
pressure is reached.
5. Let the pressure come down naturally. Then remove the lid and test for doneness.
6. If the beans are almost done, but need a little more time, then simmer on the stovetop until done. If
they need considerably more time, then place the lid back on and bring to high pressure. Cook for
only a few minutes more.
7. Now add salt and flavorings if desired.
The chart below gives approximate cooking times for large soaked beans and small unsoaked beans.
Always check beans for doneness at least 5 to 10 minutes before the minimum time indicated
(stovetop method) for small beans, and 20 to 30 minutes before the minimum time indicated for large
beans.
Ingredient Tip: Kombu is a sea vegetable that contains glutamic acid, which helps to tenderize and break down the
indigestible, gas-producing sugars, raffinose and stacchiose, in beans. Kombu is also a rich source of many important
trace minerals. These minerals are released into the cooking water of the beans. Kombu can be purchased in the
dried form in either the bulk or macrobiotic section from your local co-op or health food store.
Bean Cooking Times
Beans (1 cup dry)
Approximate Stovetop Cooking Times
Approximate Pressure Cooking Times
Yield Cooked Beans in Cups
Adzuki
1 hour
10–15 minutes
2 cups
Black (turtle)
1½–2 hours
5–10 minutes
2 cups
Black-eyed pea
30 minutes
8–11 minutes
2¼ cups
Cannellini
1–1½ hours
8–12 minutes
2 cups
Christmas lima
1–1½ hours
8–10 minutes
1¼ cups
Cranberry
1½–2 hours
8–11 minutes
2¼ cups
Garbanzo
1–1½ hours
12–16 minutes
2½ cups
Great Northern
1–1½ hours
8–11 minutes
2¼ cups
Kidney
1½–2 hours
10–14 minutes
2 cups
Lentils (brown or green)
40–50 minutes
6–8 minutes
2 cups
Lima (large)*
45 minutes–1 hour
4–6 minutes
2 cups
Lima (baby)
45 minutes–1 hour
5–6 minutes
2 cups
Navy
1–1½ hours
6–8 minutes
2 cups
Pink
1–1½ hours
4–6 minutes
2 cups
Pinto
1–1½ hours
4–6 minutes
2¼ cups
Red lentil
20–25 minutes
—
2 cups
Scarlet runner
1½–2 hours
12–14 minutes
1¼ cups
Soybeans (beige)
2–3 hours
8–12 minutes
2¼ cups
Soybeans (black)*
1½ hours
20–22 minutes
2½ cups
Split peas
45 minutes
8–10 minutes
2 cups
Note: Large lima beans and black soybeans have delicate skins and need salt added to the cooking water to keep them intact during
stovetop cooking. When pressure-cooking large lima beans and soybeans, add 2 tablespoons oil per cup of beans.
Pressure-cooking times are for minutes under high pressure only. Timing begins when full pressure has been reached.
HOMEMADE BEEF STOCK
Homemade beef stock contains many healing nutrients—gelatin for good digestion as well as strong
nails and bones, and marrow for vitamins B12 and A. Beef stock can be used to make bean and
vegetable soups, such as minestrone, or beef stew. It can also be sipped on when you are ill or having
digestive complaints. I freeze beef stock in quart jars to have on hand for cooking. When purchasingbeef bones, look for knuckle and marrow bones from organic pastured animals. Sometimes you can
buy these bones from a local farmer, or you can find them in the frozen section of your health food
store.
2 to 3 pounds beef bones
1 large onion, chopped
1 head garlic, cut in half crosswise
2 to 3 carrots, chopped
3 celery stalks, chopped
½ cup sun-dried tomatoes
2 bay leaves
1 tablespoon whole black peppercorns
1 tablespoon sea salt
2 to 3 sprigs fresh rosemary
16 cups water
¼ cup dry red wine
Place all the ingredients into an 8-quart stockpot and bring to a boil. Reduce the heat to low, cover,
and simmer for 6 to 12 hours. Let cool to room temperature, then strain into clean, widemouthed, 1-
quart jars. Refrigerate for up to a week or freeze for up to a year.
Yield: 4 quarts
Tip: To safely freeze stock in glass jars without the danger of cracking, be sure to leave at least an inch of space from
the top of the jar. Let the filled jars cool completely, then freeze with the lids off. Once frozen, screw on the lids.
HOMEMADE CHICKEN STOCK
Chicken stock is rich in nutrients that support healthy digestion. Use it in place of water in soups and
stews, or sip on it when you are feeling under the weather. Always use organic or pastured chicken
for the healthiest stock. Once the stock is done, you can pull the meat from the bones and use it to
make enchiladas, chicken salad, or chicken noodle soup.
2 pounds organic chicken wings
2 pounds organic chicken thighs, bone in, skin on
1 large onion, chopped
1 head garlic, cut in half crosswise
3 celery stalks, chopped
2 carrots, chopped
3 to 4 sprigs fresh thyme
2 to 3 sprigs fresh rosemary
1 handful fresh parsley
2 bay leaves
1 tablespoon whole black peppercorns
1 tablespoon sea salt
1 tablespoon apple cider vinegar
16 cups water (4 quarts)
Place all the ingredients into an 8-quart stockpot, cover, and bring to a boil. Reduce the heat to low
and simmer for 3 to 4 hours. Strain the stock through a colander into another pot or large bowl. Pull
the meat from the bones and place it in a container in your refrigerator for future use. You can use the
bones and skin again for another round of stock if desired.
Pour the stock into clean, widemouthed, 1-quart jars, cover, and place into your refrigerator to chill.
Once cooled you can freeze the stock (see Tip on here).
Yield: 4 quarts
Tip: To add more gut-healing nutrients, such as gelatin, to the stock, add 1 to 2 chicken feet. You can usually find
these in the frozen section of your local health food store or from a local organic chicken farmer.
HOMEMADE VEGETABLE STOCK
Making your own vegetable stock is very easy. I like to save vegetable scraps from a few days’ worth
of cooking and make a large pot of stock on the weekends. You can create many different flavors of
stock by varying the herbs and vegetables you use. Freeze your stock in widemouthed, 1-quart jars for
later use.
12 cups water
1 large onion, coarsely chopped
1 leek, chopped and well rinsed
2 to 3 carrots, chopped
4 celery stalks, chopped
4 garlic cloves, chopped
1 strip kombu seaweed
½ bunch fresh parsley
3 bay leaves
1 teaspoon whole black peppercorns
1 handful fresh herbs (thyme, rosemary, savory, marjoram)
vegetable scraps (carrot peels, celery tops, onion skins)
1 to 2 teaspoons sea salt or Herbamare
Place all the ingredients into an 8-quart stockpot and bring to a boil. Cover, reduce the heat to low,
and simmer for 2 to 3 hours.
Strain the stock into another pot, discard the vegetables, and pour into clean, widemouthed, 1-quart
jars. Store the stock in the refrigerator or freezer (see Tip on here).
Yield: 3 quarts
ASIAN SOUP STOCK
This delicious and medicinal soup stock can be used as a base for a soup or stew, or simply sipped
when you have a cold or flu. I like to freeze at least half of this when I make it because you never
know when you will need it!
12 cups water
1 large onion, chopped
1 head garlic, cut in half crosswise
one 2-inch piece fresh ginger, sliced
3 celery stalks, chopped
2 carrots, chopped
3 to 4 cups chopped shiitake mushrooms
1 strip kombu seaweed
1 lemongrass stalk, chopped (optional)
½ to 1 teaspoon crushed red chili flakes
1 to 2 teaspoons sea salt
Place all the ingredients into an 8-quart stockpot and bring to a boil. Cover, reduce the heat to low,
and simmer for 2 to 3 hours.
Place a strainer over a large bowl or pot and pour the stock through it. You can discard the
vegetables, though the shiitake mushrooms are especially good to nibble on!
The stock may be frozen for later use or stored in widemouthed, 1-quart jars in the refrigerator for 5
to 7 days (see Tip on here).
Yield: 3 quarts
Variation: Add 2 pounds bone-in, skin-on organic chicken for a more nourishing stock.
BONE BROTH SOUP
Use this soup to help treat an upset tummy. It’s the perfect meal to eat when the gut is so out of
balance that no other foods will digest properly. The gelatin and amino acids in bone broth help to
heal a leaky gut, and the cooked vegetables are easily digested. Use either the beef or chicken stock
recipe on the previous pages. Add small amounts of slow-cooked organic chicken or beef if desired.
2 quarts Homemade Beef Stock (here) or Homemade Chicken Stock (here)
1 medium onion, finely diced
3 to 4 carrots, diced
3 to 4 celery stalks, diced
1 garlic clove, crushed
1 teaspoon dried thyme
1 to 2 medium zucchini, diced
2 to 3 cups chopped bok choy
½ cup finely chopped fresh parsley
sea salt or Herbamare
Place the stock, onion, carrots, celery, garlic, and thyme into a 3-quart pot, cover, and simmer for 10
to 15 minutes. Add the zucchini and bok choy and simmer 5 to 7 minutes more, or until the zucchini is
tender. Add the parsley, and season to taste with sea salt or Herbamare.
Yield: 4 to 6 servings
Variation: In the wintertime, use diced butternut squash, celery root, rutabagas, or sweet potatoes.
BUTTERNUT SQUASH, KALE, AND WHITE BEAN SOUP
I like to make this soup when the winter squash are coming into season, which happens just as my
children are going back to school in the fall. They like to pack this soup in small stainless steel
Thermoses for their school lunch. Serve with the Hearty Seed Bread (here).
2 tablespoons extra-virgin olive oil
1 large onion, chopped
3 celery stalks, chopped
1 small butternut squash, peeled, seeded, and cubed
8 cups Homemade Chicken Stock (here) or Homemade Vegetable Stock (here)
2 to 3 tablespoons chopped fresh rosemary
3 to 4 cups cooked cannellini beans
2 to 3 cups chopped kale
freshly ground black pepper
sea salt
Heat the olive oil in a 6-quart pot over medium heat. Add the onion and sauté for 5 to 10 minutes.
Add the celery, butternut squash, stock, and rosemary, cover, and simmer for about 15 minutes, or
until the squash is tender.
Add the cooked beans, kale, pepper, and sea salt and simmer for 4 to 5 minutes more. Taste and
adjust the salt and seasonings if necessary.
Yield: 6 to 8 servings
FALL PINTO BEAN AND YAM SOUP
This soup is a celebration of the flavors of autumn and the abundant harvest that this season has to
offer. Serve this soup with the Autumn Harvest Salad (here) and cooked quinoa. If you do not want to
cook your own beans then use three cans of organic beans. Just add them to the soup where you would
add the freshly cooked beans.
BEANS
2 cups dry pinto beans (soaked overnight)
6 to 8 cups water
4 garlic cloves, peeled
1 strip kombu seaweed
SOUP
2 tablespoons extra-virgin olive oil
1 large onion, chopped
5 garlic cloves, crushed
1 to 2 jalapeño peppers, chopped
2 small yams, peeled and diced
3 carrots, cut into rounds
1 tablespoon ground cumin
1 teaspoon paprika
½ teaspoon chipotle chile powder
8 cups bean cooking liquid or water
4 cups chopped fresh tomatoes
2 to 3 ears organic fresh corn, kernels cut off cobs
1 small bunch black kale, finely chopped
1 cup chopped fresh cilantro
freshly squeezed juice of ½ lime
2 to 3 teaspoons sea salt or Herbamare
To cook the beans, rinse and drain the soaked beans and place them into a 6-quart pot with the water,
garlic, and kombu and bring to a boil. Reduce the heat to a gentle simmer and cook for approximately
1 hour, or until the beans are soft and mash easily. Remove the pot from the heat. Drain the beans and
reserve the cooking liquid.
To make the soup, heat the olive oil in an 8-quart pot over medium heat. Add onion and sauté for
about 5 minutes.
Add the garlic, jalapeño peppers, yams, carrots, cumin, paprika, and chipotle chile powder and sauté,
stirring, for 5 minutes more. Add the reserved bean cooking liquid or water and mix well to remove
any spices that have stuck to the bottom of the pot.
Add the cooked beans, tomatoes, and corn kernels and mix well. If the soup needs more liquid, add
more water.
Cover the pot and simmer the soup until the vegetables are tender, 20 to 25 minutes. Add the kale,
cilantro, lime juice, and sea salt or Herbamare and simmer for about 5 minutes more. Taste and adjust
the salt and lime juice if needed.
Yield: 8 servings
FRAGRANT LENTIL SOUP
Garam masala is an Indian spice blend that can be found in the bulk spice section of your local co-op
or health food store. It is the secret ingredient in this great-tasting soup! Serve this easy-to-make soup
with the Winter Quinoa Salad (here) for a festive winter meal.
1 tablespoon extra-virgin olive oil
1 large onion, chopped
4 garlic cloves, crushed
3 large carrots, diced
1 tablespoon dried thyme
1 teaspoon garam masala
2 cups green lentils, rinsed and drained
8 cups water, Homemade Vegetable Stock (here), or Homemade Beef Stock (here)
2 cups chopped tomatoes (see Tip on here)
4 cups baby spinach leaves
1 to 2 teaspoons sea salt or Herbamare
2 tablespoons red wine vinegar
Heat the olive oil in a 6-quart pot over medium heat. Add the onion and sauté for about 5 minutes, or
until soft.
Add the garlic, carrots, thyme, and garam masala and sauté for 5 to 7 minutes more.
Add the lentils and water, cover the pot, and simmer for 35 to 40 minutes.
Add the tomatoes, spinach, sea salt, and red wine vinegar and simmer for 10 minutes more.
Yield: 6 servings
Tip: If you are gluten-sensitive be sure to sort through your lentils and pick out any gluten grains, then rinse the lentils
very well. Lentils can be cross contaminated with gluten grains during growing and processing.
FRENCH LENTIL SOUP
French lentils, also called lentilles de Puy, are named after Le Puy in Auvergne, a volcanic area inthe center of France with the ideal soil and climate for the growth of the lentils. French lentils have a
delicate taste and a fine green skin with steel blue speckles. They usually can be found in the bulk
section of your local co-op or health food store.
1 tablespoon extra-virgin olive oil
1 medium onion, chopped
3 garlic cloves, crushed
2 celery stalks, diced
2 large carrots, diced
3 small red potatoes, diced
1 teaspoon dried thyme
2 teaspoons paprika
1 teaspoon Italian seasoning
2 cups French lentils, rinsed and drained
8 cups water
2 cups chopped tomatoes (see Tip on here)
1 tablespoon red wine vinegar
2 to 3 teaspoons sea salt or Herbamare
½ cup chopped fresh basil
½ cup chopped fresh parsley
Heat the olive oil in an 8-quart pot over medium heat. Add the onion and sauté for about 5 minutes, or
until soft. Add the garlic and sauté 2 minutes more. Add the celery, carrots, potatoes, thyme, paprika,
and Italian seasoning and sauté for another 5 minutes, stirring frequently.
Add the French lentils and water, cover, and simmer over low heat for 25 minutes.
After the lentils are cooked and the vegetables are tender, add the tomatoes, vinegar, sea salt, and
fresh herbs and mix well. Simmer, uncovered, for another 5 minutes.
Yield: 6 servings
LEMON AND LENTIL SOUP
This soup is a great dish to prepare when you don’t have a lot of time; we use a food processor for all
of the chopping, which cuts the preparation time in half. Serve this soup over cooked brown jasmine
or basmati rice (see here). This soup also freezes well for later use.
1 small onion, roughly chopped
5 garlic cloves, peeled
2 tablespoons extra-virgin olive oil
2 cups red lentils, rinsed and drained
8 cups Homemade Vegetable Stock (here) or water
4 to 5 cups baby spinach
1 small handful fresh parsley
½ cup freshly squeezed lemon juice
1 to 2 teaspoons sea salt or Herbamare
Put the onion and garlic into a food processor fitted with the “s” blade and pulse until finely chopped.
Heat the olive oil in a 6-quart pot. Add the finely chopped onions and garlic and sauté for about 5
minutes, or until soft.
Add the red lentils and the stock or water, cover the pot, and simmer for about 25 minutes, or until the
lentils are very soft and cooked through.
While the lentils are cooking, put the spinach and parsley into the food processor and pulse until
minced.
Add the minced parsley and spinach to the cooked lentils along with the lemon juice and sea salt.
Simmer the soup on low for another 3 to 5 minutes. Taste and add more salt or lemon juice if desired.
Serve over cooked brown jasmine or brown basmati rice.
Yield: 4 to 6 servings
LILY’S LEMONGRASS SOUP
Our daughter, Lily, created this recipe when she was 4½ years old. She has been cooking in the
kitchen with me ever since she was a baby and now creates her own recipes. She did all of the cutting
and preparation for this soup, adding all ingredients of her choice, with no input from me. Our
younger daughter, Grace, was standing next to Lily on a stool while she was cooking this and decided
to add some cooked rice to the soup. After refining the recipe, I added the soup stock, garlic, and
kaffir lime leaves. This soup has now become a regular part of our family’s meal plans!
6 cups Asian Soup Stock (here)
2 fresh lemongrass stalks, cut into 3-inch pieces
3 to 4 kaffir lime leaves
3 carrots, chopped
3 to 4 celery stalks, chopped
3 to 4 garlic cloves, crushed
1 teaspoon freshly grated ginger
sea salt or Herbamare
1 to 2 cups cooked brown jasmine rice (optional)
4 to 5 green onions, sliced
½ cup chopped fresh cilantro
crushed red chili flakes
Place the stock, lemongrass, and kaffir lime leaves into a 6-quart pot. Cover and simmer for about 35
minutes. Remove the lemongrass and lime leaves from the pot.
Add the carrots, celery, garlic, ginger, and sea salt to taste and simmer for another 7 to 10 minutes, or
until the vegetables are crisp-tender.
Add the cooked rice, if using, green onions, and cilantro. Taste and adjust the salt and seasonings if
necessary.
Garnish each bowl with a pinch or two of red chili flakes.
Yield: 4 to 6 servings
Variation: Add cooked chicken to the soup for more protein, B vitamins, and selenium.
MINESTRONE SOUP
This is a simple, classic soup that everyone will enjoy. The soup can be made in large batches and
then frozen into serving-size containers. The addition of the large amount of fresh herbs really makes
this recipe stand out from others. Use Homemade Beef Stock (here) for a more flavorful and
nutritious soup.
1 tablespoon extra-virgin olive oil
1 medium onion, finely chopped
8 garlic cloves, crushed
3 celery stalks, chopped
2 large carrots, peeled and diced
½ teaspoon dried crushed rosemary
½ teaspoon freshly ground pepper
8 cups Homemade Vegetable Stock (here) or Homemade Beef Stock (here)
4 cups chopped tomatoes
¼ cup tomato paste
½ pound green beans, ends trimmed and cut into pieces
2 medium zucchini, diced
2 cups cooked kidney beans
2 cups cooked chickpeas
2 tablespoons chopped fresh thyme
½ cup chopped fresh basil
¼ cup chopped fresh oregano
1 cup chopped fresh parsley
1 to 2 teaspoons sea salt or Herbamare
Heat the olive oil in an 8-quart pot over medium heat. Add the onion and sauté for about 5 minutes, or
until soft.
Add the garlic, celery, carrots, crushed rosemary, and pepper and sauté for another 5 minutes, stirring
frequently.
Add the beef or vegetable stock, tomatoes, and tomato paste and stir well. Cover, and cook for 7 to
10 minutes, or until the carrots are slightly tender but not cooked all the way through.
Add the green beans, zucchini, kidney beans, chickpeas, fresh herbs, and sea salt, cover, and simmer
until all of the vegetables are tender, about 7 minutes more. Taste and adjust the salt and seasonings if
desired.
Yield: 6 to 8 servings
MOROCCAN CHICKPEA AND POTATO SOUP
This soup is a favorite among children and adults alike, making it a very family friendly meal. It is
flavorful yet simple to please many tastes. This soup is delicious served with freshly cooked quinoa,
olives, and steamed chard. Remember to plan ahead for this recipe and soak the beans before you go
to bed the night before.
2 tablespoons extra-virgin olive oil
1 large onion, chopped
6 garlic cloves, crushed
1 teaspoon curry powder
1 teaspoon ground cardamom
½ teaspoon ground turmeric
½ teaspoon freshly ground black pepper
1½ cups dried chickpeas (soaked overnight)
10 to 12 cups water
4 large carrots, diced
4 to 5 red or yellow potatoes, diced
¼ cup tomato paste
¼ cup freshly squeezed lemon juice
1 to 2 teaspoons sea salt
½ cup chopped fresh parsley
Heat the olive oil in an 8-quart pot over medium heat. Add the onion and sauté for 4 to 5 minutes.
Add the garlic and spices and sauté for 1 minute more.
Drain the soaked chickpeas and rinse well. Add the chickpeas and 10 to 12 cups of fresh water to the
pot and bring to a boil. Reduce the heat to low and simmer, partially covered, for about 45 minutes.
Add the carrots and potatoes to the pot and simmer for 15 to 20 minutes more, or until the vegetables
are tender and the chickpeas are completely cooked. Then add the tomato paste, lemon juice, sea salt,
and parsley, stir well, and simmer for a few minutes more. Taste and adjust the salt and seasonings if
desired.
Yield: 6 to 8 servings
QUINOA CORN CHOWDER
We like to make this hearty chowder in late summer when the sweet corn and peppers are in
abundance, plus it’s a great way to use up leftover roasted chicken and cooked quinoa! Use the
Homemade Chicken Stock (here) or the Homemade Vegetable Stock (here) for best results. The raw
cashew butter gives the chowder a creaminess without using dairy.
1 tablespoon extra-virgin olive oil or virgin coconut oil
1 large onion, chopped
1 leek, chopped and well rinsed
2 to 3 garlic cloves, crushed
3 celery stalks, chopped
3 to 4 carrots, diced
1 large poblano pepper, diced
4 to 5 ears organic sweet corn, kernels cut from the cobs
8 cups Homemade Chicken Stock (here) or Homemade Vegetable Stock (here)
2 to 3 tablespoons raw cashew butter
3 cups cooked quinoa
2 cups cooked chopped chicken (optional)
2 to 3 cups chopped kale
2 teaspoons sea salt or Herbamare
freshly ground black pepper
GARNISH
chopped fresh cilantro or parsley
chopped serrano chiles
Heat the oil in an 8-quart pot over medium heat. Add the onion and leek and sauté about 5 minutes.
Add the garlic, celery, carrots, poblano pepper, and corn kernels and sauté a few minutes more. Add
the stock and cashew butter; cover, and simmer for 20 to 25 minutes, stirring occasionally.
Add the cooked quinoa, chopped chicken if using, kale, Herbamare, and plenty of freshly ground
black pepper, cover, and simmer 5 to 10 minutes more. Taste and adjust the salt and seasonings if
necessary. Serve garnished with cilantro or parsley. If you like your chowder spicy, sprinkle your
bowl with chopped fresh serrano chiles!
Yield: about 8 servings
Variation: Replace the cooked quinoa with cooked wild rice.
Tip: To cut kernels from the cob, stand the cob up over a plate or a wide, shallow bowl and cut downward along the
kernels, using a serrated knife. Keep rotating the cob until you have cut off all the kernels.
RED LENTIL DAL
Dal is an Indian stew made with lentils and spices, which is usually served over rice. It is very easyto make and portions can be frozen for later use. Serve this hearty dal with Indian Fried Rice (here)
and the Cabbage Salad with Cilantro Vinaigrette (here).
2 tablespoons virgin coconut oil
1½ teaspoons whole cumin seeds
1½ teaspoons black mustard seeds
1 large onion, diced
3 garlic cloves, crushed
2 teaspoons ground turmeric
2 teaspoons ground cumin
⅛ to ¼ teaspoon cayenne pepper
2 large carrots, peeled and diced
3 medium red potatoes, cubed
2½ cups red lentils, rinsed and drained
6 cups water
one 14-ounce can coconut milk
2 cups chopped tomatoes
2 teaspoons sea salt or Herbamare
Heat the coconut oil in an 8-quart pot over medium heat. Add the cumin seeds and black mustard
seeds and sauté until they begin to pop. Quickly add the onion and garlic and sauté until soft, about 5
minutes.
Add the turmeric, ground cumin, cayenne, carrots, and potatoes and sauté a few minutes more.
Add the red lentils, water, coconut milk, and chopped tomatoes and stir well to combine. Bring to a
boil, cover, and simmer for about 45 minutes. Season with the sea salt and serve.
Yield: 6 to 8 Servings
SPICY BLACK BEAN SOUP
Not only are black beans high in molybdenum, folate, fiber, protein, and manganese, they are also
high in antioxidant compounds called anthocyanins. These compounds work synergistically with other
compounds found in whole foods to protect against cancer and other diseases. This soup can be made
with less spice if you leave out the jalapeño pepper. Serve bowls of soup dolloped with Coconut
Milk Yogurt (here).
1 tablespoon extra-virgin olive oil
1 medium onion, chopped
1 medium red bell pepper, diced
1 large carrot, diced
1 small jalapeño pepper, finely diced
1 teaspoon ground cumin
1 teaspoon paprika
½ teaspoon dried oregano
½ teaspoon chili powder
¼ teaspoon chipotle chile powder
pinch cayenne pepper
2 to 3 cups water
6 cups cooked black beans
2 cups chopped tomatoes
1 cup fresh or frozen organic corn kernels
½ cup chopped fresh cilantro
2 teaspoons sea salt or Herbamare
1 tablespoon apple cider vinegar
Heat the olive oil in a 6-quart pot over medium heat. Add the onion and a pinch of sea salt and sauté
until slightly golden. Add the bell pepper, carrot, and jalapeño pepper and sauté, stirring
occasionally, for a few minutes more. Add the spices and stir to coat.
Add the water, black beans, tomatoes, and corn kernels and more water if necessary. Reduce the heat
to medium-low and simmer until the vegetables are fork-tender, 20 to 25 minutes.
Remove the pot from the heat and add the cilantro. Season with sea salt or Herbamare. Stir in thevinegar. Taste and adjust the salt and seasonings if necessary.
Yield: 6 servings
SPLIT PEA SOUP WITH FRESH VEGETABLES AND HERBS
Split peas are an excellent source of molybdenum, soluble fiber, protein, and B vitamins. The fiber inpeas helps to stabilize blood sugar levels and reduce cholesterol. Serve this soup with a green salad
and a cooked whole grain for a balanced meal.
2 cups split peas, rinsed and drained
5 cups water
3 bay leaves
1 tablespoon extra-virgin olive oil
1 medium onion, diced
4 garlic cloves, crushed
2 medium carrots, diced
2 celery stalks, diced
1 medium red bell pepper, diced
1 tablespoon dried thyme
1 teaspoon ground dried rosemary
1 teaspoon sea salt
3 cups Homemade Vegetable Stock (here) or Homemade Chicken Stock (here)
¼ cup fresh basil, chopped
½ cup fresh parsley, chopped
1 tablespoon white wine vinegar
½ teaspoon freshly ground black pepper
Place the split peas into a 6-quart pot with the water and bay leaves. Cover, and simmer on mediumlow heat for 45 minutes, stirring occasionally. Add more water if needed.
Heat the olive oil in a large skillet over medium heat. Add the onion and garlic and cook until they
begin to soften, 3 to 5 minutes. Add the carrots, celery, and bell pepper and sauté for a minute. Add
the thyme, rosemary, and sea salt and sauté 3 to 5 minutes more.
Add the cooked vegetables to the pot with the cooked split peas, then add the stock, and stir well.
Simmer over medium-low heat until the vegetables are tender. Add the fresh basil, parsley, white
wine vinegar, and black pepper. Adjust the salt and seasonings if necessary.
Yield: 6 servings
SUMMER VEGETABLE SOUP
This colorful soup celebrates the bounty of the summer harvest. You can really get creative here and
use whatever vegetables you have growing in your garden. Try adding fresh corn kernels, different
dark leafy greens, or even a combination of different types of tomatoes.
1 tablespoon extra-virgin olive oil
1 medium onion, diced
3 to 4 garlic cloves, crushed
2 to 3 large carrots, diced
½ pound green or yellow wax beans, cut into 1-inch pieces
2 to 3 cups diced fresh tomatoes
6 to 8 cups Homemade Vegetable, Chicken, or Beef Stock (here, here, here)
2 zucchini, diced
4 cups thinly sliced greens (kale, chard, collards, cabbage)
¼ cup finely chopped fresh herbs (basil, oregano, chives, marjoram)
2 cups cooked beans (cranberry, baby lima, or chickpeas)
1 to 2 teaspoons sea salt or Herbamare
freshly ground black pepper
Heat the olive oil in a 6-quart pot over medium heat. Add the onion and sauté for about 5 minutes, or
until soft. Add the garlic and carrots and sauté a few minutes more.
Add the green beans, tomatoes, and stock and simmer, covered, for 10 to 15 minutes, or until the
vegetables are tender but not all the way cooked.
Add the zucchini, greens, fresh herbs and cooked beans and simmer for 5 to 7 minutes more, or until
the zucchini is cooked. Season with sea salt and pepper to taste.
Yield: 6 to 8 servings
THREE-BEAN CHILI
Serve this warming soup with Easy Polenta (here) and Apple-Spiced Collard Greens (here). Freeze
portions in serving-size containers for later use.
1 cup dried pinto beans (soaked overnight)
1 cup dried kidney beans (soaked overnight)
1 cup dried black beans (soaked overnight)
8 to 10 cups water
1 tablespoon extra-virgin olive oil
1 large onion, chopped
4 to 5 garlic cloves, crushed
4 large carrots, peeled and sliced
1 large green bell pepper, chopped
1 tablespoon ground cumin
1 tablespoon chili powder
2 teaspoons dried oregano
4 cups diced tomatoes
2 cups tomato purée
4 to 5 cups reserved bean cooking liquid or water
2 teaspoons sea salt or Herbamare
Rinse the beans and place them in a large bowl. Add at least twice as much water as there are beans
and soak overnight or for 8 to 24 hours.
Drain off all of the soaking water from the beans, rinse well, and place into an 8-quart pot with the
fresh water. Simmer for 1 to 1½ hours, or until the beans are tender and cooked. Drain the beans in a
colander over a bowl, reserving the cooking liquid.
Rinse out the pot and place it back on the stovetop. Add the olive oil and heat over medium heat. Add
the onion and sauté for about 5 minutes, or until soft. Then add the garlic, carrots, bell pepper, cumin,
chili powder, and oregano and sauté for another 3 minutes or so.
Add the diced tomatoes, tomato purée, reserved bean cooking liquid, and cooked beans and simmer
for 20 to 25 minutes, or until the vegetables are tender. Season to taste with sea salt or Herbamare.
Yield: 6 to 8 servings
VEGETARIAN CHIPOTLE CHILI
This recipe is very fast and easy to prepare and makes a great weeknight meal. Serve with Basic
Sticky Brown Rice (here) and the Arugula Salad with Lime Vinaigrette (here) for a complete meal.
1 tablespoon extra-virgin olive oil
1 large onion, chopped
3 garlic cloves, crushed
2 large carrots, diced
2 medium zucchini, diced
1 medium red bell pepper, diced
2 teaspoons sea salt or Herbamare
2 teaspoons ground cumin
6 to 8 cups cooked kidney beans
6 cups diced plum tomatoes
2 teaspoons chili powder
¾ teaspoon chipotle chile powder
2 to 3 cups water
1 cup chopped fresh cilantro
Heat the olive oil in an 8-quart pot over medium heat. Add the onion and sauté until softened. Add the
garlic and carrots, stir to coat with olive oil, and sauté for a few minutes more.
Add the zucchini, bell pepper, sea salt, and cumin and sauté, stirring, for about 1 minute.
Add the kidney beans, tomatoes, chili powder, and chipotle chile powder to the pot. Add the water, a
little at a time, until you reach the desired consistency. Simmer the chili, covered, for 15 to 20
minutes, or until the vegetables are tender. Stir in the cilantro. Taste and adjust salt and spices if
necessary.
Yield: 6 to 8 servings
Variation: Place the tomatoes onto two large baking sheets and broil in the oven for 8 to 10 minutes;
then add to the soup. This will give the soup more flavor.
WINTER VEGETABLE AND WHITE BEAN SOUP
Navy beans or Great Northern beans work very well in this soup. If you are pinched for time use twocans of organic beans instead of cooking your own. Serve this warming soup in the winter with the
Herbed Focaccia Bread (here) and the Braised Kale with Garlic and Ginger (here).
¼ cup extra-virgin olive oil
1 large onion, diced
2 teaspoons sea salt
2 celery stalks, diced
2 large carrots, diced
6 to 8 garlic cloves, crushed
2 shallots, minced
1 tablespoon chopped fresh rosemary
1 teaspoon dried thyme
8 cups Homemade Vegetable Stock (here) or Homemade Chicken Stock (here)
4 cups diced tomatoes
2 medium yellow potatoes, diced
1 small rutabaga, peeled and diced
1 small yam, peeled and diced
1 small delicata squash, diced
4 cups cooked white beans
2 cups Savoy cabbage, chopped
Heat the olive oil in an 8-quart pot over medium heat. Add the onion and sea salt and sauté until
softened, about 5 minutes.
Add the celery, carrots, garlic, shallots, rosemary, and thyme and sauté for about 5 minutes.
Add the vegetable or chicken stock, diced tomatoes, potatoes, rutabaga, yam, squash, and cooked
white beans. Cover, reduce the heat to low, and simmer for 20 to 25 minutes, or until the vegetables
are tender.
Stir in the Savoy cabbage and simmer for 5 minutes more. Taste and adjust the salt and herbs if
necessary.
Yield: 8 servings
Tip: I like to freeze whole plum tomatoes in late summer to use in winter soups like this one. When ready to use, take
them out of the freezer and run them under hot water to remove the skins, then chop while they are still frozen.
CELERY ROOT, PEAR, AND PARSNIP SOUP
Starchy root vegetables such as celery root and parsnips provide a source of clean-burning, lowglycemic carbohydrates. Serve this soup in lieu of bread with a meal. It’s hearty, warming, and very
satisfying on a chilly autumn evening.
2 tablespoons extra-virgin olive oil or organic butter
1 medium onion, chopped
2 medium celery roots, peeled and chopped
1 large parsnip, peeled and chopped
2 ripe pears, cored and chopped
3 garlic cloves, chopped
1 teaspoon dried thyme
6 cups Homemade Chicken Stock (here) or Homemade Vegetable Stock (here)
½ cup dry white wine
1 to 2 teaspoons sea salt or Herbamare
freshly ground black pepper
Heat the olive oil or butter in a 6-quart pot over medium heat. Add the onion and sauté for 5 to 7
minutes, or until softened and beginning to change color. Add the celery roots, parsnip, pears, garlic,
thyme, stock, and wine, cover, and simmer for about 30 minutes. Season with the sea salt and pepper.
Using an immersion blender, purée the soup, or let it cool slightly and transfer the soup to a blender
and purée. Reheat if necessary and serve.
Yield: 6 servings
CREAMY BUTTERNUT SQUASH SOUP
This is a wonderful warming fall soup. If you like a little less spice, then add half the amount of red
chili flakes. This soup freezes very well, so stock your freezer while squash is in season!
2 tablespoons virgin coconut oil
1 large onion, chopped
6 garlic cloves, crushed
1 teaspoon crushed red chili flakes
one 4- to 5-pound butternut squash, peeled and cubed
3 to 4 cups chopped tomatoes
two 4-ounce cans coconut milk
4 cups Homemade Vegetable Stock (here) or water
½ cup chopped fresh cilantro
2 teaspoons sea salt or Herbamare
Heat the coconut oil in an 8-quart pot heat over medium heat. Add the onion and sauté for about 5
minutes. Add the garlic and red chili flakes and sauté for 1 to 2 minutes more, stirring frequently so
the garlic doesn’t burn.
Add the squash, tomatoes, coconut milk, and vegetable stock, cover, and simmer over low heat for
about 30 minutes, or until the squash is very tender.
When the squash is cooked, stir in the cilantro. Using a stainless steel immersion blender, purée the
soup in the pot. If you like your soup a little chunky, then purée only half of it. Season to taste with sea
salt or Herbamare.
Yield: 6 to 8 servings
CREAMY CAULIFLOWER SOUP
When purchasing cauliflower, make sure the tops are white. If the florets have begun to spot brown or
purple, it is past its nutritional peak. Cauliflower is an excellent source of the disease-fighting
nutrients indole-3-carbinol and sulforaphane. These two nutrients act together in the body to destroy
and sweep out cancerous cells.
2 tablespoons extra-virgin olive oil
1 leek, chopped and well rinsed
2 garlic cloves, crushed
2 celery stalks, chopped
2 teaspoons sea salt or Herbamare
¼ teaspoon ground white pepper
2 teaspoons dried thyme
1 large cauliflower head, cut into chunks
6 cups water
¼ cup fresh tarragon, chopped
½ cup chopped fresh parsley
½ cup raw cashews
Heat the olive oil in a 6-quart pot over medium heat. Add the sliced leeks and sauté for about 2
minutes. Then add the garlic and celery and sauté, stirring, for another 3 minutes, or until the celery
begins to soften. Add the sea salt, white pepper, and thyme. Add the cauliflower and stir to coat with
oil and spices.
Add the water; if the water is insufficient to cover the cauliflower then add more water, a little at a
time until it is about ½ inch above the vegetables. Cook, covered, over medium-low heat for 20 to 25
minutes, or until the cauliflower is soft. When the cauliflower is soft, stir in the tarragon and parsley.
Remove 1 cup of the broth from the pot with the cauliflower and add it to a blender with the raw
cashews. Blend on high until the mixture resembles a smooth cream. Add a few cups of soup to the
cashew mixture and purée until smooth. Pour the puréed mixture into a clean pot.
Continue to purée the soup, working in batches, until it is all blended. Stir to combine the cashewcream–soup mixture with the rest of the soup. For a thinner soup, add more water. Taste and adjust
the salt and spices if needed.
Gently reheat the soup over low heat and serve.
Yield: 6 servings
GINGERED CARROT SOUP
Ginger lovers will enjoy this light and creamy soup. Serve it with the Spiced Citrus Salmon (here)
and a mixed green salad for a colorful, nutrient-rich meal.
1 tablespoon virgin coconut oil
1 medium onion, chopped
3 garlic cloves, crushed
2 tablespoons grated fresh ginger
½ to 1 teaspoon ground cumin
½ teaspoon ground cinnamon
¼ teaspoon ground allspice
2 pounds carrots, peeled and chopped
6 cups water or Homemade Chicken Stock (here)
2 to 3 tablespoons freshly squeezed lemon juice
1 to 2 teaspoons sea salt or Herbamare
coconut milk, for garnish (optional)
Heat the coconut oil in a 6-quart pot over medium heat. Add the onion and sauté until soft, about 5
minutes. Add the garlic, ginger, and spices; and continue to sauté for 1 minute more.
Add the carrots, stir to coat with oil and spices, and cook 3 to 4 minutes. Add the water or broth,
cover, and simmer until the carrots are soft, about 30 minutes. Stir in the lemon juice.
Using a stainless steel immersion blender, purée the soup in the pot, or cool the soup briefly and
transfer the soup to a blender and blend on high until puréed, working in batches until all of the soup
is puréed. Season with sea salt to taste.
For added taste and appearance, serve in individual bowls with a swirl of coconut milk if desired.
Yield: 6 servings
ROASTED RED PEPPER SOUP
This soup has a medium rating for spiciness; if you like it mild add ½ teaspoon less of the crushed red
chili flakes, or add ½ teaspoon more for a hotter soup. Serve this soup with baked fish or chicken and
a green salad.
1 tablespoon virgin coconut oil
1 large onion, diced
2 tablespoons chopped garlic
½ to 1 teaspoon crushed red chili flakes
1 teaspoon sea salt or Herbamare
two 14-ounce cans coconut milk
4 cups Homemade Vegetable Stock (here)or Homemade Chicken Stock (here)
4 to 5 red bell peppers, roasted
4 cups chopped tomatoes
¼ cup minced fresh parsley
¼ cup minced fresh basil
Heat the coconut oil in a 6-quart pot over medium heat. Add the onion, garlic, red chili flakes, and
sea salt and sauté until tender.
Add the coconut milk, stock, bell peppers, and tomatoes to the pot and simmer for 20 minutes,
covered, stirring occasionally.
Purée the soup in blender in batches then return to pot, or use an immersion blender to purée the soup
in the pot. Cook on low heat for about 5 minutes, then add the parsley and basil, and cook for 5
minutes more, stirring often. Taste and adjust the salt and spices if necessary.
Yield: 6 servings
Tip: To roast the red bell peppers, place them in a baking dish under the broiler until the skin is charred, turning
frequently, 8 to 10 minutes. Remove the peppers from the dish and place them into a paper bag or a covered glass
bowl. Let steam for about 10 minutes. Remove the peppers and peel off charred skin. Cut the peppers and remove
and discard the stem and seeds.
ROASTED TOMATO-FENNEL SOUP
I like to make this soup in late summer when the plum tomatoes and fresh fennel are plentiful. I freeze
it in quart jars to enjoy when the weather cools. Serve with the Herbed Focaccia Bread (here) and a
green salad.
12 to 14 plum tomatoes (about 3 pounds)
2 medium fennel bulbs
1 large leek
¼ cup extra-virgin olive oil
1 teaspoon sea salt
4 cups Homemade Chicken Stock (here) or Homemade Vegetable Stock (here)
1 handful fresh basil leaves
freshly ground black pepper
Preheat the oven to 400°F. Set out two large, rimmed baking sheets or glass baking pans.
Cut the tomatoes in half lengthwise and distribute them evenly between the two baking sheets. Cut the
green stems off the fennel bulbs. Chop the fennel bulb into large pieces and transfer them to the baking
sheets. Trim the ends off the leek, cut in half lengthwise, and rinse well under cool running water to
remove dirt, then chop into large pieces and distribute equally between the two baking sheets.
Add 2 tablespoons of olive oil and ½ teaspoon sea salt to the vegetables on each baking sheet and
toss together. Roast in the oven for about 45 minutes. Transfer the roasted vegetables along with any
pan juices to a 6-quart pot. Discard any pieces of vegetable that are very browned (sometimes a few
leek pieces can get too browned when I make this). Add the stock and purée using an immersion
blender (or add ingredients to a blender), then add the basil leaves and barely blend them so they are
just in little pieces, not completely puréed. Place the pot on the stovetop and heat the soup on low.
Season with sea salt and pepper to taste. Serve.
Yield: 6 servings
THAI COCONUT VEGETABLE SOUP
I love the flavors of Thai food. This recipe embodies those flavors without being too difficult toprepare. The Asian Soup Stock (here) is especially delicious in this soup, though a basic vegetable or
chicken stock will do. Fish, chicken, shrimp, or tofu can easily be added to this soup if you desire.
Unlike most soups, which improve with age, this soup tastes best immediately after it is made.
2 cups Homemade Vegetable Stock (here) or Homemade Chicken Stock (here)
one 14-ounce can coconut milk
1 teaspoon crushed red chili flakes
6 to 8 garlic cloves, crushed
1 small onion, cut into half-moons
2 to 3 carrots, peeled and cut into matchsticks
1 red bell pepper, cut into strips
1 medium zucchini, sliced into half moons
2 cups thinly sliced bok choy or cabbage leaves
½ cup chopped fresh cilantro
sea salt or Herbamare
Pour the stock into a 4-quart pot. Add the coconut milk, red chili flakes, garlic, onion, carrots, and
bell pepper and simmer for 15 minutes, covered, or until the vegetables are just tender.
Add the zucchini and simmer for 5 minutes more. Remove the pot from the heat and add the sliced bok
choy leaves and cilantro. Season to taste with sea salt or Herbamare. Garnish with extra red chili
flakes if desired.
Yield: 4 servings
CHICKEN NOODLE AND VEGETABLE SOUP
Soup is a great way to make use of the whole chicken. By simmering the chicken with vegetables,
water, and herbs, vital nutrients from the bone marrow are released into the broth. Don’t skip the
fresh rosemary! It is the secret ingredient to this great-tasting soup.
BROTH
1 whole organic chicken (about 4 pounds)
1 large onion, cut into quarters with skin on
1 head garlic, cut in half crosswise
3 celery stalks, chopped
1 large carrot, chopped
2 bay leaves
1 strip kombu seaweed
2 teaspoons whole black peppercorns
½ bunch fresh parsley, chopped
4 sprigs fresh rosemary
3 sprigs fresh marjoram
3 sprigs fresh thyme
1 tablespoon sea salt or Herbamare
12 cups water
SOUP
1 large onion, diced
3 large carrots, peeled and sliced into rounds
3 celery stalks, chopped
3 to 4 red potatoes, cubed
½ bunch fresh parsley, chopped
1 to 2 tablespoons finely chopped fresh rosemary
1 teaspoon dried thyme
½ package quinoa spaghetti noodles
4 cups chopped kale
sea salt or Herbamare
freshly ground black pepper
To make the broth, rinse the chicken and put it in an 8-quart pot; add the remaining ingredients for the
broth. Place the pot over medium-high heat, and bring to a gentle boil. Reduce the heat to a lowsimmer and cover with a lid. Simmer for 1½ to 2 hours, or until the chicken falls easily off the bone.
Place a large strainer over a clean large pot and pour the contents of the broth through the strainer to
separate the broth from the vegetables and chicken. Remove the chicken and transfer to a plate to
cool. Discard the vegetables and herbs.
To make the soup, place the pot of broth back on the stovetop over medium heat; add the chopped
onion, sliced carrots, celery, cubed potatoes, and herbs; simmer for 15 to 20 minutes.
Remove the chicken meat from the bones, cut into pieces if necessary, and add to the soup. Then add a
half package of quinoa noodles into the simmering soup. Cook until tender; just a few minutes. Stir inthe kale and cook for another 5 minutes. Season with sea salt or Herbamare and freshly ground blackpepper to taste.
Yield: 8 servings
Variation: Instead of noodles, add a few cups of cooked brown rice or quinoa, or add more
vegetables!
TURKEY AND WILD RICE SOUP
This soup makes a wonderful fall or winter soup. Serve with the Spinach Salad with Pecans andDried Cherries (here). Soup freezes well for later use.
BROTH
2 to 3 pounds organic turkey breast, bone in, skin on
1 large onion, chopped
1 large carrot, chopped
3 celery stalks, chopped
½ bunch fresh parsley, chopped
2 sprigs fresh rosemary
3 sprigs fresh thyme
1 teaspoon whole black peppercorns
1 tablespoon sea salt or Herbamare
8 cups water
RICE
1 cup wild rice
2 cups water
SOUP
2 tablespoons extra-virgin olive oil
1 large leek, sliced and well rinsed
2 large carrots, diced
4 celery stalks, diced
2 teaspoons dried thyme
1 teaspoon dried sage
4 cups fresh baby spinach leaves
½ bunch fresh parsley, chopped
To make the broth, place all the ingredients for the broth into an 8-quart pot and bring to a boil.
Cover, reduce the heat to a low simmer, and cook for about 2 hours, or until the meat easily falls off
the bone.
To make the rice, rinse and drain the wild rice. Place into a medium saucepan with the water and
bring to a boil. Reduce the heat to a simmer and cook for about 45 minutes. Set aside.
When the turkey is cooked, place a colander over a large clean pot and strain the broth into it.
Transfer the turkey breast to a plate to cool. Discard the vegetables and herb sprigs.
To make the soup, heat the olive oil in a clean 6- or 8-quart pot over medium heat. Add the sliced
leek and sauté a few minutes until tender. Stir in the carrots, celery, thyme, and sage. Add the broth to
the vegetable mixture and simmer over medium-low heat for 20 minutes, or until vegetables are
tender.
While the vegetables are simmering, remove the skin from the turkey and pull the meat from the
bones. Cut the meat into pieces and then add it to the pot of simmering vegetables and herbs.
Add the cooked wild rice, baby spinach, and parsley and stir well. Remove the soup from the heat
and season to taste with sea salt or Herbamare.
Yield: 6 servings
16
FRESH SALADS AND VEGETABLES
The ultimate value of life depends upon awareness and the power of contemplation rather
than upon mere survival.
—Aristotle
Arugula Salad with Lime Vinaigrette
Arugula Salad with White Nectarine Vinaigrette
Asian Cabbage Slaw
Autumn Harvest Salad with Balsamic Vinaigrette
Basil-Feta-Cranberry Bean Salad
Beet and Fennel Salad with Orange Vinaigrette
Beet, Kale, and Walnut Salad
Berry-Hazelnut Salad with Honey–Poppy Seed Vinaigrette
Cabbage Salad with Cilantro Vinaigrette
Carrot-Hijiki Salad with Sweet Miso Dressing
Chicken Fajita Salad with Spicy Avocado Dressing
Cucumber Dill Salad
Cucumber, Tomato, Basil Salad
Fresh Garden Salad with Herbal Vinaigrette
Lemon-Olive Oil Chickpea Salad
Lettuce and Cabbage Salad with Creamy Ginger Dressing
Italian Greens Salad with Red Wine Vinaigrette
Pear and Hazelnut Salad with Creamy Cranberry Dressing
Steamed Salmon, Spinach, and Fennel Salad
Spinach Salad with Pecans and Dried Cherries
Raw Kale Salad with Lemon and Pumpkin Seeds
Roasted Beet Salad with Basil Balsamic Vinaigrette
Smoked Salmon and Yam Salad with Creamy Chipotle-Lime Dressing
Strawberry Salad with Candied Pumpkin Seeds
Whole Meal Salad with Lemon-Tahini Dressing
Green Beans with Garlic Dressing
Picnic Potato Salad
Summer Squash and Cannellini Bean Salad
Apple-Spiced Collard Greens
Braised Kale with Garlic and Ginger
Garlic and Sesame Spinach
Mediterranean Chard
Steamed Greens with a Spicy Peanut Curry Sauce
Quick Cruciferous Stir-Fry
Sautéed Asparagus with Garlic and Lemon
Sautéed Cabbage with Cumin Seeds
Sautéed Pattypan Squash with Lemon and Capers
Curried Vegetables
Steamed Vegetables with Lemon-Garlic Dressing
Oven Fries
Balsamic Roasted Beets
Roasted Butternut Squash with Shallots and Golden Raisins
Roasted Yams with Rosemary
Roasted Root Vegetables with Fresh Herbs
Baked Winter Squash
Vegetables offer us a wide variety of potent antioxidants, anticancer agents, phytochemicals,
vitamins, minerals, and more. Let your eyes guide you when choosing vegetables from the store or the
market. The beautiful array of colors offered by vegetables give us the good chemicals we need to
maintain optimal health. Chances are that the colors that you are most attracted to are the chemicals
that your body needs most at that moment. Not only do these plants give us all of the potent nutrients
we need, they also offer our taste buds a wide variety of wonderful flavors.
A diet high in fresh organic vegetables has been associated with a decrease in almost every
disease. At the same time, a diet low in fresh vegetables has been associated with a higher risk for
almost every disease. Try to make vegetables and greens a regular part of every meal.
Tips for adding more vegetables to your diet:
Prepare a raw vegetable platter each day or as often as you like. Choose vegetables like celery,
carrots, bell peppers, cucumbers, summer squash, sugar snap peas, cauliflower, or romaine
lettuce. It is fun to create a beautiful design on a plate or platter that you will be attracted to. Leave
it on the countertop at home so everyone can munch throughout the day. Set a bowl of bean dip
beside the vegetables and your beautiful platter will disappear in no time.
Add spinach, bell peppers, onions, and zucchini to your eggs in the morning. You can even add
some fresh herbs for added flavor and nutrients.
Top a plate of mixed greens with chopped raw vegetables and drizzle them with your favorite
salad dressing.
Use puréed vegetables to add to muffins and breads. You can also make many exciting soups using
puréed vegetables, spices, and broths.
Make a variety of soups and stews to which you can add almost an endless amount of chopped
vegetables.
Make vegetable juices with a variety of vegetables and fruits. Experiment and find a combinationthat you like best. One of my favorite combinations is pear, pineapple, beet, fennel, carrot, and
parsley.
Create tantalizing smoothies with different greens, vegetables, and fruits. Try a combination of 50
to 60% fruit and 40 to 50% greens. You can use kale, lettuce, dandelion greens, carrot tops, radish
greens, spinach, cabbage, and more. See “Smoothies,” chapter 12 for green smoothie recipes.
HOW TO SELECT AND STORE FRESH PRODUCE
Whenever possible, we prefer to purchase organic vegetables and fruits from our local farmers’
market. Buying locally supports the local economy and benefits small farmers. It is also wonderful to
connect with the farmers who grow your food. Chances are, if you have a health food store or food
co-op in town, their produce is grown locally. Purchase fresh, organic produce frequently from a
store that has a rapid turnover. If possible, make more frequent trips to the store and buy smaller
amounts of produce.
Choose vibrant, brightly colored vegetables and fruits.
Dull-looking or wilted vegetables have been sitting on the shelf too long. Choose crisp, colorful
produce that is free of any discolored areas and slime.
Buy only the produce that you plan on using within the next fewdays.
Longer storage time cannot only cause the produce to spoil, but also significantly reduce nutrient
levels and flavor. Delicate produce such as leafy greens, fresh herbs, broccoli, summer squash, and
soft, ripe fruits is best used within a few days. Other produce, such as winter squash, onions, garlic,
and root vegetables can be stored for longer periods of time without leading to spoilage or
significantly reducing nutrient levels.
Choose local, seasonal fruits and vegetables.
When you purchase in-season produce, it is much fresher, the nutritional value is significantly higher,
and the flavors are far superior to food that has traveled thousands of miles. Imagine the difference in
flavor and texture from a just-picked local organic strawberry compared to a strawberry that has
traveled across the country to get to your grocery store. Buying local, organic produce also reduces
carbon emissions from transport, thus reducing the impact on global warming.
Don’t wash vegetables before storing.
Wash your vegetables before you use them, not before you store them. They need to be stored dry. If
you are purchasing your vegetables at a grocery store, they are usually sprayed with cold water
throughout the day. This keeps them fresh and crisp in the store, but at home in a plastic bag they may
mold rather quickly. Make sure you dry them well. Wrap leafy greens with a cloth or paper towel and
then place them in a plastic bag in the crisper drawer in your refrigerator. Berries can quickly
degrade if they are wet; be sure to eat them, freeze them, or cook with them very soon after
purchasing. Other vegetables that are damp can simply be dried off before storing.
Store fresh produce according to its type.
Place root vegetables, such as potatoes and yams, in a cool, dark place. Exposure to light can cause
potatoes to turn green. The green pigment contains the toxic alkaloid, solanine. Green sections of
potatoes should be removed before cooking. Pumpkins and other winter squashes can be stored in a
dry place for 2 to 3 months. Onions and garlic should be stored in a separate basket that allows for
plenty of airflow.
Root vegetables such as carrots, parsnips, and beets can be stored in the refrigerator for several
weeks. Cut the leaves from root vegetables before storing as the flow of sap continues to the leaves at
the expense of the root.
Cabbage can be kept in the refrigerator for several weeks also. Store other vegetables in the
refrigerator crisper drawer for up to a week. Apples, berries, and cherries are best kept in the
refrigerator, while other fruits can be kept on the countertop in a well-ventilated container until ripe.
Ripe fruits can be stored in the refrigerator in an open plastic bag until ready to use. Tropical and
citrus fruits, as well as avocados and tomatoes, are best kept at room temperature.
ARUGULA SALAD WITH LIME VINAIGRETTE
This is a light and zesty salad that pairs well with a spicy black bean dish or any dish with Mexicanflair. Fresh organic sweet corn kernels freshly cut off the cob are another delicious addition to this
salad.
SALAD
6 cups arugula leaves
2 cups mixed organic salad greens
½ cup raw pumpkin seeds, toasted
1 small red bell pepper, sliced into rings
1 avocado, cubed
3 to 4 green onions, sliced
DRESSING
¼ cup extra-virgin olive oil
1 to 2 teaspoons finely grated lime zest
¼ cup freshly squeezed lime juice
1 tablespoon brown rice vinegar or coconut vinegar
1 garlic clove, crushed
¼ teaspoon sea salt
¼ teaspoon ground cumin
pinch ground cardamom
To prepare the salad, rinse the arugula and salad greens to remove any dirt or sand. Bunched arugula
can sometimes have quite a bit of dirt on it. Spin dry with a salad spinner and transfer to a large salad
bowl.
In a skillet over medium-low heat, toast the pumpkin seeds until you hear a “pop.” Transfer the seeds
to a small bowl to cool.
Add the pumpkin seeds, red pepper rings, avocado cubes, and green onion slices to the salad bowl
with the greens.
To make the dressing, whisk together all the ingredients in a small bowl. Pour the dressing over the
salad and toss to coat. Serve immediately.
Yield: 4 to 6 servings
ARUGULA SALAD WITH WHITE NECTARINE
VINAIGRETTE
Adding fruit to olive oil and vinegar creates a luscious, fruity salad dressing. If you don’t have a
white nectarine, use a white or yellow peach instead. This dressing pairs well with any type of spicy
salad green. Try mustard greens or a spicy salad mix in place of the arugula.
SALAD
1 large bunch arugula
1 cup raw walnuts, roasted and chopped
1 nectarine, sliced
DRESSING
½ ripe white nectarine
6 tablespoons extra-virgin olive oil
¼ cup white wine vinegar
1 small garlic clove
¼ to ½ teaspoon sea salt
1 to 2 tablespoons finely chopped fresh parsley
To prepare the salad, rinse and drain the arugula. Tear the larger leaves into pieces if necessary.
Place into a large salad bowl. Sprinkle with roasted walnuts and add the sliced nectarine.
To make the dressing, place all the ingredients except for the parsley into a blender and blend on high
until puréed. Add the parsley and blend on low speed until incorporated; if you blend the parsley too
long it will turn the dressing green.
Pour the dressing over the salad and toss to coat. Serve immediately. Store any extra dressing in a
glass jar in the refrigerator for up to 1 week.
Yield: 4 to 6 servings
ASIAN CABBAGE SLAW
Serve this colorful slaw recipe with grilled chicken, baked fish, or stir-fried tofu and brown rice. If
you want to prepare this ahead of serving, simply make the salad and store it in the refrigerator. Keep
the dressing in a glass jar and pour it over the salad when ready to serve.
SALAD
3 cups thinly sliced red cabbage
3 cups thinly sliced green cabbage
2 carrots, grated
3 to 4 green onions, thinly sliced
½ cup chopped fresh cilantro
½ cup sesame seeds, toasted
DRESSING
¼ cup toasted sesame oil
3 tablespoons brown rice vinegar or coconut vinegar
1 tablespoon wheat-free tamari or coconut aminos
1 tablespoon pure maple syrup
1 garlic clove
one 1-inch piece fresh ginger
To prepare the salad, place all the ingredients into a large bowl and toss to combine.
To make the dressing, place all the ingredients into a blender and blend until combined. Alternatively,
you can add all the ingredients to a widemouthed pint jar and use an immersion blender to combine.
Pour the dressing over the salad and toss to coat. Serve immediately.
Yield: 6 servings
AUTUMN HARVEST SALAD WITH BALSAMIC
VINAIGRETTE
This is an excellent salad to serve in early autumn when the fall harvest of greens is available and the
green apples and fresh figs are in season. Make a double batch of the dressing to have on hand for a
quick salad of mixed greens. Dried figs can easily replace the fresh figs in this recipe.
SALAD
8 cups mixed organic salad greens
1 to 2 cups finely sliced red cabbage
1 green apple, diced
3 to 4 fresh black mission figs, cut into wedges
½ cup dried currants
2 to 3 green onions, sliced
½ cup raw walnuts, lightly roasted
½ cup raw pumpkin seeds, toasted
DRESSING
4 tablespoons extra-virgin olive oil
3 tablespoons balsamic vinegar
1 tablespoon pure maple syrup
2 teaspoons Dijon mustard
¼ teaspoon sea salt
Preheat the oven to 350°F.
To prepare the salad, rinse and dry the salad greens. Place in a large bowl along with the cabbage,
apple, figs, currants, and green onions and toss gently to combine.
Spread the walnuts out in a small glass baking dish and lightly roast for 12 to 14 minutes. Remove the
nuts from the oven and cool slightly, then chop. Add them to the salad.
Heat a skillet over medium heat. Add the pumpkin seeds and toast, keeping them moving in the skillet,
until they begin to “pop.” Remove from the heat, and let cool slightly. Sprinkle on top of salad.
To make the dressing, place all the ingredients in a jar with a tight-fitting lid and shake well. Pour the
dressing over the salad and gently toss to coat. Serve immediately.
Yield: 4 to 6 servings
BASIL-FETA–CRANBERRY BEAN SALAD
Fresh cranberry beans can be found at your local farmers’ market in the summertime. The beans are
white with dark pink speckles and are easy to shell. Have your children shell them in the backyard on
a sunny afternoon. It’s a great activity to keep them busy and feeling like part of the family team!
Serve this salad over cooked quinoa or fresh lettuce leaves.
4 cups fresh cranberry beans
6 cups cold water
1 small red onion, finely diced
1 cup packed fresh basil leaves
¼ cup extra-virgin olive oil
freshly squeezed juice of 1 lemon
¾ to 1 teaspoon sea salt or Herbamare
freshly ground black pepper
crumbled organic feta cheese (optional)
Put the beans in a 4-quart pot and cover with about 6 cups of water. Bring to a boil, then reduce the
heat to a high simmer and cook for 25 to 30 minutes. Drain the beans in a colander and set aside to
cool.
Place the cooled beans into a medium bowl, add the remaining ingredients, and gently toss together.
Serve the salad at room temperature, or refrigerate for up to 4 days.
Yield: 4 to 6 servings
BEET AND FENNEL SALAD WITH ORANGE VINAIGRETTE
Fresh fennel is an excellent source of fiber, vitamin C, folate, potassium, and the phytonutrient
anethole. Anethole helps to reduce inflammation and works to prevent the occurrence of cancer.
Serve this salad with cooked quinoa and baked wild salmon for a balanced meal.
SALAD
1 cup raw walnuts, lightly roasted
3 small beets, peeled and cubed
8 cups mixed organic salad greens
1 small fennel bulb, sliced
1 avocado, cubed
4 green onions, sliced
½ cup chopped fresh basil
DRESSING
1 teaspoon finely grated orange zest
¼ cup freshly squeezed orange juice
¼ cup extra-virgin olive oil
1 tablespoon balsamic vinegar
1 tablespoon chopped fresh fennel fronds
¼ teaspoon sea salt
¼ teaspoon ground cinnamon
Preheat the oven to 350°F.
To prepare the salad, spread out the walnuts in a glass baking dish and roast in the oven for 12 to 14
minutes, or until the walnuts give off a nutty aroma. Set aside to cool.
Place the cubed beets in a steamer basket over about 2 inches of water in a 2-quart pot. Place a lid onthe pot and cook over medium heat for 10 to 15 minutes or until tender. Transfer to a dish to cool
completely.
To make the dressing, whisk together all the ingredients in a small bowl.
To assemble the salad, in a large salad bowl, combine the mixed greens, beets, walnuts, fennel,
avocado, green onions, and basil. Pour over the dressing and toss to coat. Serve immediately.
Yield: 4 to 6 servings
BEET, KALE, AND WALNUT SALAD
Beets are a nutrient-dense food, particularly rich in folic acid, which protects us from heart disease,
birth defects, and certain cancers. Kale is a powerful anticancer food rich in organosulfur
compounds. Walnuts are very high in omega-3 fatty acids, which reduce inflammation, protect against
cardiovascular disease, and improve cognitive function. Serve this dish with the Wild Salmon withLemon, Garlic, and Thyme (here).
SALAD
3 to 4 beets, peeled and cubed
1 bunch kale, rinsed and chopped
1 cup raw walnuts, lightly roasted
½ cup organic feta cheese (optional)
freshly ground black pepper (optional)
DRESSING
3 tablespoons extra-virgin olive oil
2 tablespoons balsamic vinegar
1 tablespoon pure maple syrup
2 tablespoons finely chopped fresh basil
¼ teaspoon sea salt
Preheat the oven to 350°F.
To prepare the salad, place the cubed beets in a steamer basket over about 2 inches of water in a 2-
or 3-quart pot. Place a lid on the pot and cook over medium heat for 10 to 15 minutes or until tender.
Transfer to a bowl to cool completely.
Place the chopped kale into the steamer basket and steam for 5 to 10 minutes, or until tender but still
bright green. Transfer to the bowl with the beets.
Spread the walnuts out in a small glass baking dish and roast in the oven for 12 to 14 minutes. Let
cool completely. Transfer to the bowl with the beets and kale.
To make the dressing, whisk together all the ingredients in a small bowl.
To assemble the salad, pour the dressing over the beets, kale, and walnuts, and toss to coat. Top with
the feta cheese and freshly ground black pepper if desired.
Yield: 4 to 6 servings
BERRY-HAZELNUT SALAD WITH HONEY–POPPY SEED
VINAIGRETTE
This Northwest-inspired salad utilizes fresh greens, hazelnuts, and whatever combination of berries
you desire—try strawberries, blueberries, blackberries, salmonberries, thimbleberries, or
raspberries.
SALAD
8 cups mixed organic salad greens
2 cups mixed fresh berries
½ cup raw hazelnuts, roasted
3 to 4 green onions, sliced into rounds
DRESSING
¼ cup extra-virgin olive oil
3 tablespoons red wine vinegar
1 tablespoon raw honey
1 tablespoon poppy seeds
¼ teaspoon sea salt
To prepare the salad, rinse and dry the greens and place them into a large salad bowl. Rinse and
drain the berries and add them to the bowl with the greens. Chop the hazelnuts and add them to the
salad along with the green onions.
To make the dressing, place all the ingredients into a glass jar and shake well. Pour the dressing over
the salad just before serving and toss to coat. Serve immediately.
Yield: 4 to 6 servings
Tip: To roast hazelnuts, preheat the oven to 350°F. Spread the nuts out in a shallow baking dish. Roast in the oven for
15 to 18 minutes. Transfer to a plate and let cool before chopping.
CABBAGE SALAD WITH CILANTRO VINAIGRETTE
Cabbage is a rich source of powerful phytochemicals that help fight against cancer. Raw cabbage is
also very detoxifying to the body, improving digestion and elimination, while killing harmful bacteria
and viruses in the gut. This salad is delicious served with the Lemon Millet Patties (here) and the
Navy Beans in a Homemade Barbecue Sauce (here).
SALAD
4 to 6 cups chopped Napa or Savoy cabbage
4 green onions, sliced into rounds
1 large carrot, grated
½ cup sunflower seeds, toasted
DRESSING
¼ cup chopped fresh cilantro
¼ cup extra-virgin olive oil
3 tablespoons brown rice vinegar or coconut vinegar
¼ teaspoon sea salt
pinch cayenne pepper
To prepare the salad, place the cabbage, green onions, carrot, and toasted sunflower seeds into a
large salad bowl.
To make the dressing, place all the ingredients into a blender and blend until smooth. Pour the
dressing over the salad and toss to coat well. Serve immediately.
Yield: 4 servings
Tip: To toast the sunflower seeds, heat a 10-inch skillet over medium-low heat and add the seeds. Toast the seeds by
keeping the pan moving over the stovetop for about 5 minutes, or until the seeds are lightly browned.
CARROT-HIJIKI SALAD WITH SWEET MISO DRESSING
Serve this mineral-rich salad at your next potluck or holiday gathering. It also pairs well with baked
wild salmon and cooked brown rice. We buy gluten-free, soy-free miso from the South River Miso
Company. Miso is a live food rich in beneficial bacteria!
SALAD
¼ cup hijiki
1 pound carrots, grated (about 4 cups)
4 green onions, sliced into thin rounds
½ cup chopped fresh cilantro
¼ cup sesame seeds, toasted
DRESSING
3 tablespoons toasted sesame oil
3 tablespoons brown rice syrup
2 tablespoons gluten-free miso
2 tablespoons brown rice vinegar
1 tablespoon wheat-free tamari or coconut aminos
1 to 2 teaspoons hot pepper sesame oil
1 teaspoon grated fresh ginger
1 garlic clove, crushed
To prepare the salad, place the hijiki into a small saucepan and cover with about 2 cups water. Let
soak for about 5 minutes, then place the pot on the stovetop and simmer for about 25 minutes, or until
the hijiki is tender. Drain off the water.
Transfer the hijiki to a large bowl with the carrots, green onions, cilantro, and toasted sesame seeds.
To make the dressing, whisk together all the ingredients in a small bowl. Pour the dressing over the
carrot mixture and toss well to coat. Serve immediately, or store in the refrigerator for up to 3 days.
The salad is best served the day it is made.
Yield: 4 to 6 servings
Tip: To toast the sesame seeds, heat a 10-inch skillet over medium-low heat and add the seeds. Toast the seeds by
keeping the pan moving over the stovetop for about 5 minutes, or until the seeds are lightly browned and smell quite
fragrant.
CHICKEN FAJITA SALAD WITH SPICY AVOCADO
DRESSING
When we make meals like this we like to place everything out on the countertop and let the children
make their own plates with the ingredients they prefer most. If you want the dressing less spicy, then
remove the seeds from the pepper before blending. If you want it really spicy, leave the seeds intact
and just cut the stem off before blending.
CHICKEN
4 organic boneless chicken breasts, cut into strips
freshly squeezed juice of 1 lime
2 teaspoons ground cumin
1 teaspoon paprika
¼ to ½ teaspoon chipotle chile powder
½ teaspoon sea salt
virgin coconut oil, for cooking
SALAD
1 head romaine lettuce, thinly sliced
1 small head Napa cabbage, thinly sliced
2 heirloom tomatoes, cut into wedges
1 to 2 sweet bell peppers, cut into strips
½ cup chopped fresh cilantro
DRESSING
2 small avocados
¾ cup water
¼ cup freshly squeezed lime juice
1 jalapeño pepper, stemmed, seeded if desired
1 garlic clove, peeled
1 small handful fresh cilantro
½ teaspoon sea salt
To prepare the chicken, place all the ingredients except for the oil into a medium bowl or glass pan
and stir gently. Cover and marinate on the countertop for 20 to 30 minutes, or refrigerate and marinate
for up to 3 hours.
Heat a large stainless steel or cast-iron skillet over medium-high heat. Add about 1 tablespoon of the
coconut oil. Add some of the chicken, making sure not to crowd the skillet (if you crowd the skillet,
the temperature drops and the chicken loses its natural juices and becomes dry). Sauté each batch of
chicken for 3 to 4 minutes, or until cooked through. Transfer to a serving plate.
For the salad, place the romaine and cabbage into a large salad bowl and toss together. Arrange the
tomatoes and bell peppers on a plate. Put the chopped cilantro into a small bowl.
To make the dressing, place all the ingredients into a blender and blend until smooth and creamy.
Pour the dressing into a jar or serving pitcher. Place everything on the table or countertop and invite
your diners to assemble their own salads.
Yield: about 6 servings
CUCUMBER-DILL SALAD
Serve this refreshing salad as a summer afternoon snack or as part of a balanced dinner. It pairs well
with grilled chicken, baked salmon, or quinoa and beans.
SALAD
2 English cucumbers, sliced
2 tablespoons minced red onion
2 tablespoons finely chopped fresh dill
DRESSING
2 tablespoons coconut vinegar
1 tablespoon extra-virgin olive oil
1 teaspoon raw honey
¼ to ½ teaspoon sea salt
To prepare the salad, combine the cucumbers, minced onion, and dill in a large salad bowl.
To make the dressing, whisk together all of the ingredients in a small bowl. Pour the dressing over the
salad and gently toss together. Serve immediately.
Yield: 6 servings
CUCUMBER, TOMATO, BASIL SALAD
The skin of cucumbers contains the minerals silica, magnesium, and potassium. Silica is an essential
component to healthy connective tissue. The flesh of cucumbers contains good amounts of vitamin C.
Eating cucumbers regularly can improve the look and feel of your skin and hair. Cucumbers,
tomatoes, and basil are abundant during the summer months. This salad is easy and quick to prepare.
Serve it as part of a summer picnic or as a simple late-afternoon snack.
2 medium cucumbers, sliced
3 to 4 firm tomatoes, quartered and sliced
½ cup thinly sliced fresh basil
1 to 2 garlic cloves, finely chopped
2 tablespoons extra-virgin olive oil
2 tablespoons red wine vinegar
sea salt
freshly ground black pepper
Place the sliced cucumbers and tomatoes into a shallow serving dish. Add the basil, garlic, olive oil,
and vinegar.
Toss gently to combine. Season to taste with sea salt and pepper. Toss again and serve.
Yield: 2 to 4 servings
FRESH GARDEN SALAD WITH HERBAL VINAIGRETTE
This salad is rich in fiber. Many plant fibers are used as foods to feed beneficial bacteria in the
intestinal tract that make a short-chained fatty acid called butyrate. This fatty acid is used by the body
to regulate appetite and fat storage leading to a leaner body. This salad is perfect to include as part of
an evening summer meal when the tomatoes, cucumbers, lettuce, and fresh herbs are sweet and
bountiful.
SALAD
1 head green leaf lettuce
1 large ripe tomato, chopped
1 small cucumber, sliced
1 large carrot, shredded
2 green onions, sliced
½ cup raw sunflower seeds, toasted
fresh sprouts
DRESSING
freshly squeezed juice of 1 small lemon
⅓ cup extra-virgin olive oil
2 tablespoons balsamic vinegar
2 teaspoons Dijon mustard
1 tablespoon pure maple syrup
3 tablespoons chopped fresh basil
2 tablespoons chopped fresh chives
1 tablespoon chopped fresh oregano
1 garlic clove, crushed
½ teaspoon sea salt
To prepare the salad, tear the lettuce leaves into pieces, rinse, and spin dry in a salad spinner.
Transfer the lettuce to a large salad bowl. Add the remaining salad ingredients.
To make the dressing, in a separate small bowl, whisk together the all the ingredients. Toss the salad
with the dressing when ready to serve.
Yield: 4 to 6 servings
LEMON–OLIVE OIL CHICKPEA SALAD
This nutrient-dense salad makes a perfect light lunch when served over salad greens! Pack a small
container in your child’s lunch box along with a slice of Hearty Seed Bread (here) and a container of
organic green grapes for a balanced meal.
6 cups cooked chickpeas
1 medium cucumber, diced
3 carrots, diced
½ cup diced red onion
½ cup chopped fresh parsley
1 to 2 tablespoons chopped fresh oregano
¼ cup extra-virgin olive oil
1 teaspoon finely grated lemon zest
3 to 4 tablespoons freshly squeezed lemon juice
1 teaspoon sea salt
freshly ground black pepper
Place all the ingredients for the salad into a medium bowl and toss to combine. Taste and add more
sea salt and pepper if necessary. Serve immediately, or store in the refrigerator for up to 4 days.
Bring to room temperature before serving.
Yield: about 6 servings
LETTUCE AND CABBAGE SALAD WITH CREAMY GINGER
DRESSING
Ginger contains a compound called gingerol. This compound acts as a powerful anti-inflammatory,
reducing pain in people with arthritis. This delicious salad dressing will keep you coming back for
more. It can also be drizzled over steamed vegetables or cooked whole grains. Store the dressing in a
glass jar in the refrigerator for up to 10 days. When ready to use, place the jar under warm running
water to thin out the olive oil.
SALAD
1 head red leaf lettuce
½ head red cabbage, chopped
2 large carrots, shredded
4 green onions, sliced
1 cup chopped fresh cilantro
DRESSING
⅓ cup sesame seeds
½ cup chopped celery
3 to 4 tablespoons chopped fresh ginger
½ cup extra-virgin olive oil
3 tablespoons brown rice vinegar or coconut vinegar
3 tablespoons wheat-free tamari or coconut aminos
2 tablespoons water
1 tablespoon pure maple syrup
⅛ teaspoon ground white pepper
To prepare the salad, tear the lettuce leaves into pieces, rinse, and spin dry in a salad spinner.
Transfer the lettuce to a large salad bowl. Add the remaining salad ingredients.
To make the dressing, heat a skillet over medium-low heat. Add the sesame seeds and dry toast for
about 2 minutes. Be sure to keep the seeds moving in the skillet to prevent burning. Remove from the
heat and place the seeds into a blender with the remaining dressing ingredients. Blend on high until
very smooth and creamy. When ready to serve, pour the dressing over the salad and serve
immediately.
Yield: 4 to 6 servings
ITALIAN GREENS SALAD WITH RED WINE VINAIGRETTE
This crisp, refreshing salad pairs well with any dish that has Italian flavors. Try serving it with some
cooked brown rice pasta and Fresh Marinara Sauce (here), or with a chicken or fish dish.
SALAD
1 small head romaine lettuce
1 small red onion, sliced into thin rounds
½ small red bell pepper, cut into rings
½ cup Kalamata olives, pitted
¼ cup fresh parsley, chopped
3 plum tomatoes, sliced
5 pepperoncini peppers, chopped
½ cup grated organic Parmesean cheese (optional)
DRESSING
¼ cup extra-virgin olive oil
¼ cup red wine vinegar
1 teaspoon Dijon mustard
1 teaspoon pure maple syrup or raw honey
½ teaspoon sea salt
1 teaspoon dried Italian seasoning
1 teaspoon paprika
1 garlic clove, crushed
To prepare the salad, tear the lettuce leaves into pieces, rinse, and spin dry in a salad spinner.
Transfer the lettuce to a large salad bowl.
Gently toss in the onion, bell pepper, olives, parsley, tomatoes, and pepperoncini. Sprinkle with the
grated cheese if using.
To make the dressing, place all the ingredients in a jar with a tight-fitting lid and shake. Pour the
dressing over the salad and serve immediately. Leftover dressing will keep in the refrigerator for up
to 10 days.
Yield: 4 to 6 servings
PEAR AND HAZELNUT SALAD WITH CREAMY
CRANBERRY DRESSING
Serve this salad when cranberries, pears, and hazelnuts are in season in autumn. It is also delicious
served at a festive holiday meal.
SALAD
1 head red leaf lettuce
1 firm ripe pear, cored and thinly sliced
½ small red onion, sliced into thin rounds
1 cup raw hazelnuts, roasted
½ cup crumbled organic feta cheese (optional)
DRESSING
2 teaspoons plus ¼ cup extra-virgin olive oil
2 shallots, peeled and thinly sliced
1 cup fresh cranberries
1 teaspoon finely grated orange zest
¼ cup freshly squeezed orange juice
3 tablespoons balsamic vinegar
1 to 2 tablespoons pure maple syrup
½ teaspoon sea salt or Herbamare
To prepare the salad, tear the lettuce leaves into pieces, rinse, and spin dry in a salad spinner.
Transfer the lettuce to a large salad bowl. Add the remaining salad ingredients.
Heat a small skillet over medium heat. Add the 2 teaspoons of olive oil and shallots and sauté for 3 to
5 minutes, or until soft. Add the cranberries and continue to sauté until the cranberries are soft and
have “popped.”
Transfer the mixture to a blender along with orange zest, orange juice, vinegar, maple syrup, the
remaining ¼ cup olive oil, and the sea salt and blend on high until smooth. For a thinner consistency,
add a few tablespoons of water and blend again.
Drizzle the dressing over the salad and serve immediately. Extra dressing can be stored in a glass jar
in the refrigerator for up to 10 days.
Yield: 4 to 6 servings
Tip: To roast hazelnuts, preheat the oven to 350°F. Spread the nuts out in a shallow baking dish. Roast in the oven for
15 to 18 minutes. Transfer to a plate and let cool before chopping.
STEAMED SALMON, SPINACH, AND FENNEL SALAD
Steaming is a great way to prepare salmon. It is fast, easy, and helps the body retain much of the
essential fatty acids. Serve this salad as part of a weekend brunch in the springtime or as a light
evening meal. This delicious salad recipe is an adaptation of a salad from Bastyr Universityinstructor, Mary Shaw.
SALAD
1 large fennel bulb
½ to 1 pound wild Alaskan salmon fillet
1 bunch spinach, rinsed and torn into pieces
½ red onion, cut into thin rounds
½ cup finely chopped fresh basil
DRESSING
¼ cup extra-virgin olive oil
2 to 3 tablespoons raw apple cider vinegar
1 teaspoon finely grated orange zest
2 to 3 tablespoons freshly squeezed orange juice
½ teaspoon ground cinnamon
¼ teaspoon sea salt
To make the salad, cut the green stalks from the fennel bulb and place them into a 10-inch skillet. Fill
the skillet with water until it reaches the tops of the fennel, about ½ to 1 inch of water. Place the
salmon fillet over the top of the fennel, cover the skillet, and steam the fish over medium heat for 10
to 15 minutes, or until the salmon is cooked through.
While the salmon is cooking, trim the ends off the fennel bulb and thinly slice it into small strips.
Place the sliced fennel, spinach, onion, and basil into a large bowl and gently toss to combine.
To make the dressing, combine all the ingredients for the dressing in a small bowl and mix well.
To assemble the salad, when the salmon is cooked, remove the skin and discard along with the fennel
tops. Break the salmon flesh into small pieces and place into the bowl with the spinach. Drizzle the
dressing over the salad and toss gently to coat. Serve immediately.
Yield: 4 to 6 servings
SPINACH SALAD WITH PECANS AND DRIED CHERRIES
Spinach can protect you against osteoporosis, heart disease, colon cancer, arthritis, and other
diseases all at the same time. Spinach is a rich source of vitamin K1 and is very high in different
flavonoid compounds, which function as antioxidants and as anticancer agents in the body. In
addition, spinach contains a special carotenoid, called neoxanthin, which has shown to be helpful in
the treatment of prostate cancer.
PECANS
1 cup raw pecans
1 tablespoon extra-virgin olive oil
2 tablespoons pure maple syrup
1 teaspoon Dijon mustard
pinch sea salt
SALAD
8 ounces spinach leaves, rinsed and spun dry
½ cup dried organic cherries
½ small red onion, sliced into thin rounds
DRESSING
3 tablespoons extra-virgin olive oil
2 tablespoons balsamic vinegar
1 tablespoon pure maple syrup
1 teaspoon Dijon mustard
¼ teaspoon sea salt
¼ teaspoon fresh ground black pepper
Preheat the oven to 375°F.
To prepare the pecans, place the pecans, olive oil, maple syrup, Dijon mustard, and the pinch of sea
salt into a pie plate and mix together. Bake in the oven for 12 to 15 minutes. Let cool slightly, then
transfer to a plate to cool.
To assemble the salad, place the spinach into a salad bowl. Add the pecans, cherries, and onion.
To make the dressing, place all of the ingredients into a small jar with a tight-fitting lid and shake
well. Dress the salad just before serving.
Yield: 4 to 6 servings
RAW KALE SALAD WITH LEMON AND PUMPKIN SEEDS
Dark green leafy vegetables, such as kale, are very alkalizing to the body, especially with the addition
of fresh lemon juice. When we eat a diet rich in alkalizing foods, we decrease our risk for many
diseases. Serve this nourishing salad with cooked beans and rice, or baked chicken and yams.
SALAD
2 bunches kale (about 8 cups chopped)
1 cup raw pumpkin seeds, toasted
½ cup finely diced red onion
¼ cup dried currants
DRESSING
¼ cup extra-virgin olive oil
1 teaspoon finely grated lemon zest
3 tablespoons freshly squeezed lemon juice
1 tablespoon raw honey or coconut nectar
1 garlic clove, crushed
½ to 1 teaspoon sea salt or Herbamare
To prepare the salad, rinse the kale and remove the tough ribs that run along the middle of each leaf,
then finely chop the leaves. Transfer the kale to a large salad bowl and set aside.
To make the dressing, whisk together all the ingredients in a small bowl. Pour the dressing over the
chopped kale in the salad bowl. Using clean hands, massage the dressing into the kale for about 2
minutes. Set aside and let it rest for about 10 minutes; this will help to soften the kale leaves.
Add the toasted pumpkin seeds, onion, and currants and toss together. Serve immediately.
Yield: 6 servings
ROASTED BEET SALAD WITH BASIL-BALSAMIC
VINAIGRETTE
Roasting beets may sound a bit complicated, but once you do it you will realize how easy it is,
especially using my method below. Sometimes I will roast as many as I can fit into my pan and thenstore them in my refrigerator for quick salads or breakfasts. Just make sure to leave the skins on the
roasted beets until you are ready to use them.
SALAD
1 bunch beets
1 head red leaf lettuce, rinsed and spun dry
1 small red onion, sliced into thin rounds
½ cup raw pumpkin seeds, toasted
DRESSING
6 tablespoons balsamic vinegar
½ cup packed fresh basil leaves
1 garlic clove, peeled
1 teaspoon Dijon mustard
½ teaspoon sea salt
½ cup extra-virgin olive oil
To roast the beets, preheat the oven to 350°F. Cut the greens off the beets and rinse them well to
remove any dirt. Place the beets into a casserole dish, cover with a lid, and roast for 45 to 90 minutes
depending on the size of the beets. Smaller beets take less time while larger ones take more. Once
they are fork-tender, remove the dish from the oven and let the beets cool completely. Once cooled,
peel the skins from the beets using your fingers (they should slip right off). Cut the beets into halves or
quarters.
To assemble the salad, tear the lettuce leaves into pieces and place into a large salad bowl. Add the
beets, onion, and toasted pumpkin seeds.
To make the dressing, place the vinegar, basil, garlic, mustard, and sea salt into a blender and blend
until smooth. With the blender on low, slowly add the olive oil. Pour the dressing over the salad.
Extra dressing can be stored in a small glass jar in the refrigerator for up to 10 days.
Yield: 4 to 6 servings
SMOKED SALMON AND YAM SALAD WITH CREAMY
CHIPOTLE-LIME DRESSING
This is one of our favorite salads to have on hand for meals on-the-go! Take out a portion and place it
into a small glass container with fresh salad greens for a healthy lunch. Serve the salad with sliced
avocado and lime wedges.
SALAD
3½ to 4 pounds yams, peeled and cubed
½ pound smoked salmon
1 red bell pepper, diced
4 to 5 green onions, sliced into rounds
½ cup chopped fresh cilantro
DRESSING
½ cup raw cashews
6 to 8 tablespoons water
¼ cup freshly squeezed lime juice
¼ cup extra-virgin olive oil
1 small garlic clove
¾ to 1 teaspoon sea salt or Herbamare
¼ to ½ teaspoon chipotle chile powder
To make the salad, cook the cubed yams in a steamer basket over about 2 inches of water in a 2- or 3-
quart pot. Place a lid on the pot and cook over medium-high heat. Steam for 15 to 20 minutes, or until
fork-tender. Transfer to a plate or platter to cool completely.
In a large bowl, combine the cooled yams and remaining salad ingredients and gently toss together.
To make the dressing, add all ingredients to a high-powered blender and blend on high until smooth
and creamy. For a thinner dressing, add more water. Taste and adjust the salt and seasonings if
necessary. Pour the dressing over the salad and gently toss to coat. Serve. The salad keeps in the
refrigerator for up to 4 days.
Yield: 6 servings
Variation: If you are vegan or allergic to fish, replace the smoked salmon with 2 to 3 cups of cooked
black beans.
STRAWBERRY SALAD WITH CANDIED PUMPKIN SEEDS
You can find raw pumpkin seeds (also called pepitas) in the bulk section of your local food co-op or
health food store. We use coconut nectar, a slightly sweet liquid sweetener mainly composed of
fructooligosaccharides—sugars that feed beneficial bacteria in your gut.
CANDIED PUMPKIN SEEDS
1 cup raw pumpkin seeds
2 tablespoons coconut nectar
SALAD
1 head red leaf lettuce, rinsed and spun dry
2 to 3 green onions, sliced into thin rounds
1 pint fresh strawberries, hulled and quartered
DRESSING
½ cup extra-virgin olive oil
6 tablespoons organic red wine vinegar
2 tablespoons honey or coconut nectar
2 tablespoons poppy seeds
½ teaspoon sea salt
To make the candied pumpkin seeds, first line a plate with unbleached parchment paper and set aside;
otherwise the seeds will stick mercilessly. Heat a 10-inch skillet over medium heat, add the seeds,
and toast them, keeping them moving in the skillet. They should puff up and “pop” and turn slightly
golden. If they brown, it means your heat was too high. It should take about 5 minutes depending onyour stove. Turn off the heat and immediately add the coconut nectar. Stir it into the seeds using a
wooden spoon. The nectar should get stringy, and when this happens, remove them from the skillet
and transfer to the parchment-lined plate. Let them cool completely to crisp up.
To assemble the salad, tear the lettuce into pieces and place into a salad bowl. Add the green onions
and strawberries. Break up the cooled candied pumpkin seeds and sprinkle over the salad.
To make the dressing, place all the ingredients into a small jar with a tight-fitting lid and shake well.
Pour the desired amount of dressing over salad and toss to coat. Store leftover dressing in the
refrigerator for up to 10 days.
Yield: 4 to 6 servings
WHOLE MEAL SALAD WITH LEMON-TAHINI DRESSING
This nutrient-dense salad creates an energizing lunch. The diverse array of flavors and textures is a
delight to the taste buds! I often like to add some steamed cubed beets, which add even another
dimension of color and flavor. Any dressing will work here, but the Lemon-Tahini Dressing below is
especially luscious.
SALAD
4 to 6 cups torn lettuce (green, red, or butter leaf lettuce)
4 to 6 pieces sautéed organic tofu
1 handful raw almonds, soaked or sprouted
1 small avocado, cubed
1 carrot, chopped
2 green onions, sliced
LEMON-TAHINI DRESSING
¼ cup sesame tahini
2 to 3 teaspoons finely grated lemon zest
¼ cup freshly squeezed lemon juice
2 tablespoons water
2 tablespoons extra-virgin olive oil
1 garlic clove, crushed
¼ teaspoon sea salt
OPTIONAL ADDITIONS
alfalfa sprouts
steamed cubed beets
cherry tomatoes
chopped celery
To assemble the salad, evenly distribute the lettuce between two bowls or plates. Place the tofu
pieces on top of the lettuce. Top with the soaked almonds, avocado, chopped carrot, green onions,
and any other optional additions you might want to add.
To make the dressing, whisk all the ingredients in a small bowl. Taste and add more salt or garlic if
desired. Pour the desired amount of dressing over each salad. Store extra dressing in a glass jar in the
refrigerator for up to 10 days.
Yield: 2 servings
Variation: Replace the tofu with one organic grilled chicken breast, cut into strips.
GREEN BEANS WITH GARLIC DRESSING
Serve these scrumptious green beans as a side dish to the Sunny Sunflower Seed Burgers, (here), or
as a side dish to any baked fish or chicken dish. Green beans are an excellent source of beta-carotene
and vitamin C.
SALAD
2 pounds green beans, ends trimmed
½ cup sliced or chopped almonds
1 tablespoon chopped fresh thyme
DRESSING
2 tablespoons extra-virgin olive oil
1 tablespoon freshly squeezed lemon juice
1 teaspoon Dijon mustard
2 garlic cloves, crushed
½ teaspoon finely grated lemon zest
½ teaspoon sea salt
¼ teaspoon freshly ground black pepper
To prepare the beans for the salad, blanch the beans in a large pot of boiling water for 4 minutes or
until crisp-tender. Plunge them into ice water to stop the cooking and set the color; drain well.
To make the dressing, whisk all the ingredients in a small bowl.
To assemble the salad, place the beans, almonds, and thyme in a large serving bowl, add the dressing,
and toss well to coat.
Yield: 4 to 6 servings
PICNIC POTATO SALAD
Olives are an excellent source of vitamin E and monounsaturated fats. The anti-inflammatory actions
of the monounsaturated fats and vitamin E in olives may help to reduce the severity of asthma,
osteoarthritis, and rheumatoid arthritis—three conditions where much of the damage is caused by high
levels of free radicals. This recipe was inspired by something I tasted at the Bellingham CommunityFood Co-op’s deli. Serve this dish as part of a summer meal, or try it with the Lemon Millet Patties(here) and the Navy Beans in a Homemade Barbecue Sauce (here).
5 medium red potatoes, cut into chunks
1 pint cherry tomatoes
1 cup Kalamata olives
1 small leek, sliced in half lengthwise then chopped
1 cup chopped fresh parsley
½ teaspoon sea salt
½ teaspoon freshly ground black pepper
3 tablespoons red wine vinegar
3 tablespoons extra-virgin olive oil
Place the potato chunks in a steamer basket over about 2 inches of water in a 2- or 3-quart pot. Place
a lid on the pot and cook over medium-high heat. Steam until tender but not mushy, 10 to 12 minutes.
Remove from heat and let cool.
To assemble the salad, transfer the cooled potatoes to a large bowl with the cherry tomatoes, olives,
leek, parsley, sea salt, and pepper and toss gently to combine.
Drizzle the vinegar and olive oil over the potato mixture and toss gently to coat.
Yield: 4 to 6 servings
SUMMER SQUASH AND CANNELLINI BEAN SALAD
This vegetable dish makes a great addition to any summer picnic. Summer squash include pattypan,
crookneck, and zucchini. Cannellini beans are a traditional white Italian bean, sometimes known as
white kidney beans. They have a very smooth texture with an elusive nutty flavor. Please refer to here
for how to cook beans.
SALAD
6 small summer squash, diced
1 small red onion, finely chopped
3 cups cooked cannellini beans
¾ cup chopped olive oil–packed, sun-dried tomatoes
1 cup chopped fresh parsley
DRESSING
⅓ cup extra-virgin olive oil
¼ cup red wine vinegar
2 teaspoons Dijon mustard
1 tablespoon chopped fresh rosemary
1 tablespoon minced shallots
½ teaspoon sea salt or Herbamare
freshly ground black pepper
To assemble the salad, combine the squash, onion, cooked beans, sun-dried tomatoes, and parsley in
a large salad bowl.
To make the dressing, whisk the olive oil, vinegar, mustard, rosemary, shallots, sea salt, and pepper
in a small bowl. Alternatively, you could place all the dressing ingredients in a blender and blend
until smooth and creamy.
When ready to serve, pour the dressing over the salad and toss to coat.
Yield: 2 to 4 servings
Tip: If you can’t find olive oil–packed sun-dried tomatoes, then use regular sun-dried tomatoes (often found in the bulk
or raw food section of your local health food store). Just rehydrate them for about 10 minutes in a bowl of warm water
first.
APPLE-SPICED COLLARD GREENS
Cooked greens are a warming way to eat your greens in the fall and winter when the weather can be a
bit chilly for a cold fresh salad. These greens are great served with the Spicy Black-Eyed Pea Stew(here) or with the Three-Bean Chili (here).
1 tablespoon extra-virgin olive oil
4 to 6 garlic cloves, crushed
¼ to 1 teaspoon crushed red chili flakes
2 to 3 bunches collard greens, rinsed and chopped
¼ to ½ cup organic apple cider or apple juice
1 to 2 tablespoons raw apple cider vinegar
½ teaspoon sea salt
Heat the olive oil in a large pot over medium heat. Add the garlic and sauté 30 seconds. Add the red
chili flakes, greens, and apple cider or juice and continue to cook, stirring, until tender.
After 4 to 6 minutes, or when the greens are tender, remove the pot from the heat. Add the raw apple
cider vinegar and season with sea salt to taste. Toss gently and serve.
Yield: 2 to 4 servings
BRAISED KALE WITH GARLIC AND GINGER
Kale is powerful anticancer food. It is rich in glucosinolates, which are a group of phytonutrients that
lessen the occurrence of a wide variety of cancers. A study published in the September 2004 issue of
the Journal of Nutrition shows sulforaphane helps to stop the proliferation of breast cancer cells,
even in the later stages of their growth. Serve these scrumptious greens as part of a fall or winter
meal.
1 tablespoon extra-virgin olive oil or virgin coconut oil
4 to 6 garlic cloves, crushed
1 teaspoon grated fresh ginger
2 to 3 bunches kale, rinsed and chopped
¼ to ½ cup water or Asian Soup Stock (here)
OPTIONAL SEASONINGS
brown rice vinegar
coconut vinegar
ume plum vinegar
freshly squeezed lemon juice
coconut aminos
wheat-free tamari
sea salt
toasted sesame seeds
Heat the oil in a 6- or 8-quart pot over medium heat. Add the garlic and ginger and sauté for 15 to 30
seconds. Quickly add the chopped greens and water or stock and continue to cook, stirring
occasionally, until tender.
After 4 to 6 minutes, or when the greens are tender, remove the pot from the heat and add your
favorite seasonings. Our favorite is a combination of coconut aminos and coconut vinegar. Toss
gently and serve.
Yield: 2 to 4 servings
GARLIC AND SESAME SPINACH
The combination of spinach, garlic, and sesame is truly delightful. This recipe is very easy to prepare
and cooks in a snap! Serve it with a cooked whole grain and the Coconut-Lime Chicken (here).
1 tablespoon toasted sesame oil
¼ cup raw sesame seeds
4 to 5 garlic cloves, crushed
8 cups baby spinach leaves
2 to 3 teaspoons brown rice vinegar or coconut vinegar
2 to 3 teaspoons wheat-free tamari or coconut aminos
Heat an 11- or 12-inch skillet over medium heat and add the sesame oil. Then add the sesame seeds
and stir for 1 to 2 minutes.
Add the garlic and sauté for 30 seconds, then add the baby spinach leaves and sauté until wilted but
still bright green, adding water if needed, 2 to 3 minutes.
Remove from the heat and add the brown rice vinegar and tamari to taste.
Yield: 2 to 4 servings
MEDITERRANEAN CHARD
This quick-and-easy-greens dish is wonderful served with the White Bean and Vegetable Stew(here), and cooked brown basmati rice. Or serve it with baked halibut or salmon.
1 tablespoon extra-virgin olive oil
½ cup raw pine nuts
4 to 5 garlic cloves, crushed
2 bunches chard, rinsed and chopped
freshly squeezed juice of 1 lemon
¼ to ½ cup Kalamata olives, pitted and chopped
¼ teaspoon sea salt
Heat the olive oil in a large pot or skillet over medium heat. Add the pine nuts and sauté until slightly
golden, 3 to 5 minutes. Add the garlic and sauté for 30 seconds more.
Add the wet chard greens and sauté until wilted and bright green, making sure all the greens reach the
heat of the skillet, 3 to 4 minutes.
Remove from the heat and add the lemon juice, olives, and sea salt. Taste and season with more salt
if needed. Serve immediately.
Yield: 4 servings
Tip: When sautéing dark leafy greens, it helps to have them wet before adding to the pan. This prevents burning and
helps them cook properly.
STEAMED GREENS WITH A SPICY PEANUT CURRY SAUCE
I love the flavor of curry spices and peanut butter. This is a special treat because we rarely eat peanut
butter. In fact, you can easily substitute the peanut butter for cashew butter or sunflower seed butter,
which is equally delicious. Try using a single green or a combination of a few. Kale, collards, rapini,
mustard, chard, or spinach all work well; though our favorite always seems to be black kale.
6 to 8 cups finely chopped greens
SAUCE
1 tablespoon virgin coconut oil
1 to 2 small shallots, minced
4 to 5 garlic cloves, minced
1 teaspoon freshly grated ginger
½ teaspoon ground cumin
½ teaspoon ground coriander
1½ teaspoons curry powder
¼ teaspoon cayenne pepper, or as desired
½ cup organic unsalted peanut butter
¾ to 1 cup water or coconut milk
1 to 2 tablespoons wheat-free tamari or coconut aminos
1 tablespoon brown rice vinegar or coconut vinegar
To prepare the greens, place the greens in a steamer basket over about 2 inches of water in a 2- or 3-
quart pot. Place a lid on the pot and cook over medium-high heat. Steam for 7 to 10 minutes, or until
the greens are very tender.
While the greens are steaming, make the sauce. Heat the coconut oil in a small saucepan over mediumheat. Add the shallots, garlic, and ginger and sauté for about 5 minutes, being careful not to burn. Add
the spices and mix well. Add the peanut butter, water, tamari, and brown rice vinegar and whisk to
combine. Simmer over low heat for a few minutes until thickened. For a thinner sauce, add more
water or coconut milk. For a smoother sauce, try blending it in a blender before serving.
Place the cooked greens into a serving bowl and pour the sauce over them. Serve immediately.
Yield: 4 to 6 servings
QUICK CRUCIFEROUS STIR-FRY
This stir-fry, rich in cruciferous vegetables, offers significant cancer protection. The anticancer
effects of these vegetables come from the phytochemicals like sulforaphane and indoles. These
chemicals suppress not only tumor growth, but also cancer cell metastasis. You can add cubed
marinated organic chicken or tofu to this stir-fry if desired. Serve with brown basmati rice (see here).
1 tablespoon virgin coconut oil
1 medium onion, chopped
2 carrots, peeled and sliced ¼ inch thick on the diagonal
2 to 3 garlic cloves, crushed
2 teaspoons minced fresh ginger
1 head broccoli, cut into florets
2 cups chopped baby bok choy
3 to 4 cups chopped Napa or Savoy cabbage
¼ to ½ cup water
½ tablespoon kudzu, mixed with a few tablespoons water
1 to 2 tablespoons wheat-free tamari or coconut aminos
1 tablespoon brown rice vinegar or coconut vinegar
Heat the coconut oil in a large stainless steel skillet or wok over medium-high heat. Add the onion
and sauté for about 3 minutes, being careful not to brown.
Add the carrots and sauté 2 to 3 minutes more. Add the garlic, ginger, and broccoli and sauté for a
few minutes more. Keep the vegetables moving in the skillet. Add the bok choy, cabbage, and ¼ cup
of water, mix well, cover, and cook for just a couple of minutes more, or until the vegetables are
crisp-tender and still brightly colored.
Reduce the heat to the lowest possible setting and add the kudzu-water mixture, tamari, and vinegar
and stir gently for about 30 seconds, or until the liquid is clear. Add additional water if necessary.
Yield: 4 to 6 servings
Variation: If you don’t have kudzu, use 1 tablespoon of arrowroot powder mixed with a few
tablespoons of water instead.
SAUTÉED ASPARAGUS WITH GARLIC AND LEMON
Asparagus is a great source of vitamin K1, folate, vitamin C, beta-carotene, and potassium.
Asparagus also contains a large amount of inulin, which is a carbohydrate that our bodies cannot
digest. The health-promoting friendly bacteria in our large intestine, such as Bifidobacteria and
Lactobacilli, do digest it though. When we feed the friendly bacteria in our gut, their growth
increases, which keeps out the more harmful bacteria that can have negative effects on our health.
Serve this wonderful springtime dish with fish or poached eggs.
1 to 1½ pounds asparagus
1 tablespoon extra-virgin olive oil
3 garlic cloves, crushed
1 tablespoon freshly squeezed lemon juice
¼ teaspoon sea salt
Trim the bottom ends off the asparagus. The ends are usually too tough and woody for consumption.
Cut the asparagus spears into 3-inch pieces.
Heat the olive oil in a large skillet over medium heat. Add the crushed garlic and sauté 30 seconds.
Add the asparagus and sauté for 5 to 6 minutes or until crisp-tender.
Remove the skillet from the heat and add the lemon juice and sea salt and stir well. Serve
immediately.
Yield: 2 to 4 servings
SAUTÉED CABBAGE WITH CUMIN SEEDS
Serve this simple vegetable dish alongside a bean or chicken curry. Sometimes we serve it with
roasted organic chicken and baked yams on a chilly winter evening.
1 tablespoon whole cumin seeds
1 tablespoon virgin coconut oil
4 cups sliced green cabbage
sea salt
Heat an 11- or 12-inch skillet over medium-high heat. Add the cumin seeds and toast them for about
30 seconds. Then add the coconut oil and cabbage and sauté for 4 to 5 minutes. Season to taste with
sea salt.
Yield: 4 servings
SAUTÉED PATTYPAN SQUASH WITH LEMON AND CAPERS
Summer squash is an excellent source for manganese and vitamin C. This dish is best made in the
summer when pattypan squash is in season. Serve with cooked fresh cranberry beans or grilled fish,
and cooked quinoa for a simple summer meal.
1 tablespoon extra-virgin olive oil
2 garlic cloves, crushed
4 to 5 medium pattypan squash, chopped
¼ cup chopped fresh parsley
2 tablespoons freshly squeezed lemon juice
3 tablespoons capers
sea salt or Herbamare
In a large skillet, heat the olive oil over medium heat. Add the garlic and chopped squash and sauté
for about 1 minute. Cover and cook until tender, stirring occasionally, 3 to 4 minutes.
Transfer to a bowl and add the parsley, lemon juice, capers, and sea salt to taste. Toss to coat. Serve
immediately.
Yield: 4 servings
CURRIED VEGETABLES
Turmeric, one of the ingredients in this dish, acts as an excellent anti-inflammatory. Turmeric is
especially effective in arthritis sufferers where it acts not only as an anti-inflammatory but also as an
antioxidant to neutralize some of the free radicals that are causing the joint pain. Serve this dish with
a lentil dal and brown jasmine rice for a colorful, flavorful meal.
1 tablespoon virgin coconut oil
1 large onion, chopped
1 teaspoon ground coriander
1 teaspoon ground cumin
1½ teaspoons curry powder
½ teaspoon ground turmeric
¼ teaspoon ground cinnamon
pinch cayenne pepper
4 to 5 garlic cloves, crushed
3 large carrots, sliced diagonally
2 small yams, peeled and sliced diagonally
2 cups diced tomatoes
½ cup water
1 large red bell pepper, cut into large pieces
2 medium zucchini, sliced diagonally
1 tablespoon arrowroot powder, mixed with ½ cup cold water
1 teaspoon sea salt
1 cup chopped fresh cilantro
Heat the coconut oil in a large skillet or pot over medium heat. Add the onion and sauté until soft,
about 5 minutes. Add the coriander, cumin, curry powder, turmeric, cinnamon, and cayenne and sauté
for 1 minute more.
Add the garlic, carrots, and yams and gently mix to coat with oil and spices. Add diced tomatoes and
water and cook for 5 to 10 minutes, covered, stirring frequently, adding additional water to prevent
sticking or burning.
When the vegetables are beginning to get tender, add the bell pepper and zucchini and gently mix.
Cover and cook until the zucchini and other vegetables are tender but not mushy.
Add the arrowroot mixture and simmer for 1 minute more. Remove from heat and season with the sea
salt and cilantro and mix gently.
Yield: 4 servings
STEAMED VEGETABLES WITH LEMON-GARLIC
DRESSING
Lightly steaming your vegetables is a great way to lock in nutrients while increasing digestibility. You
can vary the vegetables to what is in season.
VEGETABLES
2 carrots, cut into thin strips
1 medium zucchini, cut into thin strips
1 yellow squash, cut into thin strips
1 small red bell pepper, cut into thin strips
¼ cup finely chopped fresh parsley, for garnish
DRESSING
freshly squeezed juice of ½ lemon
2 tablespoons extra-virgin olive oil
1 garlic clove, crushed
½ teaspoon finely grated lemon zest
¼ teaspoon sea salt or Herbamare
To prepare the vegetables, place the cut vegetables in a steamer basket over about 2 inches of water
in a 2- or 3-quart pot. Place a lid on the pot and cook over medium heat. Steam for 5 to 7 minutes or
until crisp-tender. Transfer to a bowl.
To make the dressing, whisk together all the ingredients in a small bowl. Pour the dressing over the
steamed vegetables, add the parsley, and toss. Taste and add more sea salt or Herbamare if desired.
Yield: 4 servings
OVEN FRIES
This recipe is a favorite of children. Serve with the Sunny Sunflower Seed Burgers (here), organic
ketchup, and steamed broccoli for a healthy, kid-friendly meal. These fries are delicious on their own
or with the optional spices below.
4 medium organic russet potatoes or sweet potatoes
¼ cup extra-virgin olive oil or melted coconut oil
½ teaspoon sea salt or Herbamare
freshly ground black pepper
OPTIONAL SPICES
½ teaspoon ground turmeric
1 to 2 teaspoons garlic powder
1 tablespoon paprika
Preheat the oven to 425°F.
Scrub the potatoes well and remove any eyes or discolored areas. Leave the peels on. Cut intowedges and place into a large bowl. Add the oil, sea salt or Herbamare, and pepper; toss to coat.
Add optional spices if desired.
Arrange the potatoes in a single layer in a 9 x 13-inch glass baking dish. Bake until golden and forktender, 30 to 40 minutes.
Yield: 4 servings
BALSAMIC ROASTED BEETS
Serve these delicate and flavorful beets as an appetizer dipped in plain organic yogurt, or as a side
dish to your evening meal. They are also wonderful on salads, drizzled with a balsamic vinaigrette.
1 bunch beets, trimmed and peeled
2 to 3 tablespoons balsamic vinegar
2 tablespoons extra-virgin olive oil
¼ teaspoon sea salt
Preheat the oven to 400°F.
Cut beets into quarters and then cut into slices about ¼ inch thick. Place the beet slices into a 9 x 13-
inch pan and toss with the vinegar, olive oil, and sea salt.
Roast for 35 to 40 minutes, or until the beets are tender when pierced with a fork.
Yield: 4 to 6 servings
ROASTED BUTTERNUT SQUASH WITH SHALLOTS AND
GOLDEN RAISINS
Winter squash is a rich source of the carotenoid, beta-cryptoxanthin, which, when consumed, may
lower your risk of developing lung cancer. Serve this warming winter vegetable dish with slow
roasted organic beef and steamed kale for a balanced meal.
1 medium butternut squash, peeled, seeded, and diced
6 small shallots, sliced into halves
½ cup golden raisins
¼ teaspoon ground cardamom
¼ teaspoon sea salt
3 tablespoons extra-virgin olive oil
Preheat the oven to 400°F.
Place all the ingredients into a large baking dish, and stir to coat with the olive oil.
Roast for 35 to 40 minutes, or until the squash is tender.
Yield: 4 to 6 servings
ROASTED YAMS WITH ROSEMARY
Yams, which in the United States are actually sweet potatoes, are an excellent source of betacarotene, vitamin C, and Vitamin B6. Beta-carotene is a powerful antioxidant, which works in the
body to eliminate free radicals. Vitamin B6 is needed to convert homocysteine into the beneficial
amino acid cysteine. High homocysteine levels are associated with an increased risk of heart attack
and stroke. I like to serve this dish with the Wild Salmon with Ginger-Lime Marinade (here).
2 large yams, peeled and cubed
½ to 1 tablespoon finely chopped fresh rosemary
2 tablespoons extra-virgin olive oil
½ teaspoon sea salt
Preheat the oven to 425°F.
Put the yam cubes, rosemary, olive oil, and sea salt into a large baking dish and mix well to coat with
the oil.
Bake, uncovered, for 35 to 45 minutes, or until the yams are very tender.
Yield: 4 servings
ROASTED ROOT VEGETABLES WITH FRESH HERBS
Make this dish during the bounty of the autumn harvest. It can be served with baked chicken or fish or
a bean stew and a wild green salad. You can vary the vegetables according to what you have on hand.
2 to 3 red potatoes, cut into chunks
1 yam, peeled and cut into chunks
2 to 3 Jerusalem artichokes, scrubbed and cut into chunks
2 to 3 carrots, cut into chunks
1 to 2 beets, peeled and cut into chunks
½ teaspoon sea salt or Herbamare
2 to 3 tablespoons fresh herbs (rosemary, thyme, savory)
2 to 3 tablespoons extra-virgin olive oil
chopped fresh parsley, for garnish
Preheat the oven to 400°F.
Place the cut vegetables, sea salt, herbs, and olive oil into a 9 x 13-inch glass baking dish and toss
well.
Transfer to the oven and roast, uncovered, for 40 to 45 minutes or until the vegetables are tender.
Garnish with fresh parsley and serve.
Yield: 4 to 6 servings
BAKED WINTER SQUASH
The autumn harvest brings many varieties of winter squash including acorn, butternut, buttercup,
delicata, golden turban, hubbard, kabocha, spaghetti, and pie pumpkins. Each has its own unique
flavor and an incredible sweetness. Winter squash is an excellent source of beta-carotene, which has
very powerful antioxidant and anti-inflammatory properties. Beta-carotene prevents the oxidation of
cholesterol in the body. Oxidized cholesterol is the type the builds up on blood vessel walls and
contributes to the risk for heart attack or a stroke. Winter squash is also a good source of vitamin C,
potassium, and manganese. Try serving baked winter squash with a drizzle of extra-virgin olive oil
and a few dashes of cinnamon.
1 winter squash
Preheat the oven to 350°F.
Cut the squash lengthwise in half using a strong, sharp knife. Scoop out the fiber and seeds. Set the
seeds aside to roast for another use, if desired.
Place the squash flesh side down into a roasting pan and add ¼ to ½ inch of water. Bake until tender.
Smaller squashes may take up to 35 minutes while larger ones, including pie pumpkins, may take 45
to 90 minutes. Test by inserting a fork; it should slide in easily and feel soft.
Yield: 1 baked squash
17
WHOLE GRAINS
You gain strength, courage, and confidence by every experience in which you really stop to
look fear in the face.
—Eleanor Roosevelt
Basic Amaranth
Basic Brown Rice
Basic Sticky Brown Rice
Basic Wild Rice
Basic Buckwheat
Basic Millet
Basic Oat Groats
Basic Quinoa
Basic Teff
Buckwheat Soba Noodle Salad
Rice Noodles and Red Cabbage in a Spicy Cashew Sauce
Nori Rolls with Vegetables and Sticky Brown Rice
Indian Fried Rice
Lentil and Rice Salad with Lemon and Olives
Pine Nut–Studded Rice
Spanish Rice
Thai Fried Rice
Wehani Rice and Pecan Pilaf
Wild Rice and Kale Salad
Wild Rice–Stuffed Squash
Coconut Quinoa Pilaf
Composed Salad of Quinoa, Chickpeas, and Tomatoes
Heirloom Tomato–Basil Quinoa Salad
Mediterranean Quinoa Salad
Quinoa and Black Bean Salad
Summer Vegetable Quinoa Salad
Winter Quinoa Salad
Lemon Millet Patties
Millet with Summer Vegetables
Easy Polenta
Whole grains are so versatile that they can be used to make casseroles, salads, pilafs, even meatless
burgers. A pot of grains may never turn out the same way twice. The amount of time it takes for the
grain to cook, how much water it will absorb, and how fluffy your end product is depends on many
factors, including the age of the grain, the conditions under which it was stored, and the temperature
in which you cooked it.
The following pages contain information on how to cook whole grains, including basic recipes for
each whole grain. Hopefully you will learn to love the flavor and diversity that whole grains can
bring to your dinner table.
HOW TO COOK WHOLE GRAINS
Following these basic steps for cooking whole grains you can prepare highly nourishing, plant-rich
meals for your family. We cook a few pots of whole grains every week to use in salads, soups, and as
part of our main meals.
Sort
Before using, sort through your grains for tiny rocks and other debris. Dry quinoa often contains small
stones. Millet and buckwheat can be cross contaminated with gluten grains if not certified gluten-free.
Remove them from the rest of the grains before cooking. You can do this by pouring one-third of a cup
of grain at a time onto a plate. Simply sort through with your fingers and pick out the rocks or foreign
material. This can be a very exciting job for young children to participate in!
Rinse
Some grains need to be rinsed prior to cooking to remove chaff, dust, or other debris. These include
millet, quinoa, amaranth, and sometimes brown rice. Quinoa also has a bitter saponin coating that
repels insects and birds and, if not rinsed off, may cause digestive upset when consumed. To rinse
grains, place them in a fine-mesh strainer and run warm water through them until the water runs clear.
You may also place them into a pot with water and swirl the grains around using your hand. Then
drain off the water through a fine-mesh strainer.
Soak
To soak grains, measure the desired amount and place it into a bowl. Cover with at least 1 inch of
warm water and add 1 to 2 tablespoons of raw apple cider vinegar or raw coconut vinegar to each
cup of grain. Soak, uncovered, on your kitchen counter for 12 to 24 hours. Then drain and rinse
through a fine-mesh strainer. Follow the guidelines on the following page for water requirements and
cooking times.
Add Sea Salt
Adding sea salt brings out the sweetness in grains and helps the grain to open up. Grains cooked
without salt will taste flat. We generally use ⅛ to ¼ teaspoon of sea salt per 1 cup of dry grain.
Cook
To cook a whole grain you will need to first bring the pot of grain and water to a boil. Once boiling,
immediately lower the heat to a simmer. Start timing when you turn down the heat to a simmer. Grains
that have been boiled for too long may turn out tough and chewy. If your grains turn out mushy or
clumped together, you may have added too much water, or not brought the heat to a high enough
temperature initially. It is also very important to use the proper cookware when cooking whole
grains. A stainless steel pot with a thick bottom that contains an aluminum core will distribute the heat
evenly and prevent the bottom layer of grains from burning. Use a 1-quart pot for cooking 1 cup of
grain, a 2-quart pot for cooking 2 cups of grain, or a 3-quart pot for cooking 3 cups of grain.
No Stirring!
Remember never to stir a pot of cooking grains. Whole grains create their own steam holes so the top
layer of grains cooks as evenly as the bottom layer of grains. When you stir a pot of cooking whole
grains, the steam holes are destroyed, which causes some of your grain to never fully cook.
Cooking Chart for Soaked Whole Grains
Grains (1 cup dry)
Water (cups)
Cooking Times (minutes)
Yield (cups)
Short-grain Brown Rice
1½
50
3½
Long-grain Brown Rice
1¼ to 1½
45
3
Sweet Brown Rice
1½
50
2½
Wild Rice
1¾
75
4
Buckwheat
1
15
2
Millet
1½
25–30
3½
Quinoa
1¼–1½
12–15
3
Teff
—
—
—
Amaranth
—
—
—
Cooking Chart for Unsoaked Whole Grains
Grains (1 cup dry)
Water (cups)
Cooking Times (minutes)
Yield (cups)
Short-grain Brown Rice
2
55–60
3½
Long-grain Brown Rice
1¾
50
3
Sweet Brown Rice
2
55–60
2½
Wild Rice
2½
75
4
Buckwheat
1½
15–20
2
Millet
2–2½
30–35
3½
Quinoa
1¾
15–20
3
Teff
3
15–20
2½
Amaranth
2½
20–25
2
The following pages contain basic cooking instructions for each grain. The grains in this chapter
are all gluten-free, which include amaranth, brown rice, wild rice, buckwheat, millet, and quinoa.
Oats are gluten-free only if they are certified gluten-free.
Tip: Many grains that are purchased in bulk bins have a potential for being cross contaminated with flour dust from
nearby bins, scoops used for gluten products, or gluten grains that were previously stored in that bin. Some stores
respond well to requests to separate gluten-containing grains and flours from the nongluten products by moving the
bins to a different location altogether and being aware of these cross contamination issues. Some grains can also be
contaminated with gluten during growing and processing—brown rice, wild rice, quinoa, and amaranth are the least
likely to be contaminated. Packaged grain products must be labeled gluten-free and produced in a dedicated facility to
be considered truly gluten-free.
BASIC AMARANTH
Amaranth is an ancient Aztec grain that is rich in protein and calcium. Amaranth releases a lot of
starch while it is cooking, creating a soupier cooked grain rather than a fluffy one. It is best not to add
salt to amaranth while it is cooking, or it will not absorb enough water to become tender.
1 cup amaranth
2½ cups water
Place the amaranth and water in a 2-quart pot with a tight-fitting lid and bring to a boil. Reduce the
heat to low and simmer for 20 to 25 minutes, or until most of the liquid has been absorbed.
Yield: 2 cups
BASIC BROWN RICE
Rice with just the hull removed is brown rice. Rice with the hull, bran, and germ removed is white
rice. There is a wide variety of brown rice to choose from: short grain, long grain, sweet, jasmine,
and basmati are just a few.
1 cup brown rice
1½ to 2 cups water
pinch sea salt
Place the rice, water, and sea salt into a medium pot with a tight-fitting lid and bring to a boil. Reduce
the heat to a low simmer and cook for about 45 minutes, or until all of the water has been absorbed.
Remember never to stir the rice while it is cooking.
Remove the rice from the heat and let stand in the pot for about 10 minutes.
Yield: 2½ to 3½ cups
BASIC STICKY BROWN RICE
Serve this rice with a hearty bean soup, or use it to make sushi rolls. You may want to make a half
batch of this recipe if serving only a small number of people. The amount of water varies in this
recipe depending on whether you have soaked the grains overnight—use 4½ cups of water if the rice
has been soaked or 6 cups of water for unsoaked rice.
2 cups sweet brown rice
1 cup short-grain brown rice
4½ to 6 cups water
½ teaspoon sea salt
Put the rice, water, and sea salt in a medium stainless steel pot over medium-high heat and bring to a
boil. Cover, reduce the heat to low, and simmer for about 45 minutes.
Let stand for at least 10 minutes before serving.
Yield: 8 cups
BASIC WILD RICE
Wild rice is a seed of a grass that grows in small lakes and slow-flowing streams, and is native to
North America. Native Americans harvested wild rice by canoeing into a stand of plants and bendingthe ripe grain heads with wooden sticks, called knockers, to get the rice into the canoe. Wild rice is
closely related to true rice as both share the same plant tribe, the Oryzeae. Wild rice is higher in
protein than regular brown rice and contains a high amount of zinc. Cooked wild rice can be added to
soups, made into grain pilafs, or stuffed into cooked winter squash.
1 cup wild rice
1¾ to 2½ cups water
pinch sea salt
Rinse the wild rice in a fine-mesh strainer and put into a medium pot with the water and sea salt,
cover, and bring to a boil. Reduce the heat to low and simmer for 60 to 75 minutes.
Remove the pot from heat and let the wild rice stand 10 minutes.
Yield: 4 cups
BASIC BUCKWHEAT
Buckwheat can either be found raw or roasted at your local co-op or health food store. The roasted
version of buckwheat is called kasha. Both have a strong and hearty flavor that lends well for coldweather eating.
1 to 1½ cups water
¼ teaspoon sea salt
1 cup buckwheat groats
In a medium pot, bring the water and sea salt to a boil, add the buckwheat, and cover the pot. Reduce
the heat to low and simmer for 15 to 20 minutes.
Yield: 2 cups
BASIC MILLET
Millet is a small, round, yellow grain with a sweet, earthy taste. It is one of the oldest known grains
consumed by humans. Millet is easily digested and is also one of the least allergenic grains. Millet is
beneficial in destroying harmful yeasts and bacteria in the gut.
1 cup millet
1½ to 2½ cups water
pinch sea salt
Wash the millet and drain it through a fine-mesh strainer. Place the millet, water, and sea salt into a
medium pot with a tight-fitting lid and bring to a boil. Reduce the heat to low, and simmer for 30 to
35 minutes, or until all of the water has been absorbed. Use less water for a fluffy grain, or more
water for a creamier grain.
Yield: 3½ cups
BASIC OAT GROATS
Oats, or Avena sativa, originated in Asia and have been cultivated throughout the world for over
2,000 years. Oat groats are simply the hulled version of oats. Oats contain a specific fiber known as
beta-glucan, which can significantly lower cholesterol levels and help prevent heart disease. Oats
contain antioxidant compounds called avenanthramides, which help to prevent free radicals fromdamaging LDL cholesterol, thus reducing the risk of heart disease. If you are gluten-sensitive, be sure
to purchase organic certified gluten-free oats.
1 cup oat groats
2¼ cups water
pinch sea salt
Place the oats, water, and sea salt into a medium pot with a tight-fitting lid and bring to a boil.
Reduce the heat to low and simmer for about 1 hour, or until most of the water has been absorbed.
Let stand for 10 minutes.
Yield: 2 to 2½ cups
Tip: Whether or not oats can be consumed by gluten-sensitive people is quite controversial. Research indicates that
the majority of oat samples tested in both Europe and the United States are cross contaminated with gluten. Thankfully
there are certified gluten-free manufacturers of rolled oats and oat products. However, there are still a good number of
gluten-sensitive people who react to the avenin protein in oats. Many people who are gluten-sensitive benefit from
leaving oats out of their diet until they can be challenged through an Elimination Diet.
BASIC QUINOA
Quinoa, pronounced “KEEN-wah,” comes from the Andes Mountains in South America where it wasonce a staple food for the Incas. Quinoa contains all eight essential amino acids and has a delicious,
light nutty flavor. Quinoa makes wonderful grain salads or is great served with a vegetable and bean
stew.
1 cup quinoa
1½ to 1¾ cups water
pinch sea salt
Rinse the quinoa well with warm water and drain through a fine-mesh strainer. Quinoa has a natural
saponin coating that repels insects and birds. It has a bitter taste and can cause some digestive upset
when consumed. Rinsing with warm water removes the saponin.
Place the rinsed quinoa, water, and sea salt into a medium pot with a tight-fitting lid and bring to a
boil. Reduce the heat to low and simmer for 15 to 20 minutes, or until all of the water has been
absorbed.
Fluff with a fork before serving.
Yield: 3 cups
BASIC TEFF
Teff is a very tiny grain that is available in three colors—white, red, or brown—each with its own
distinct flavor. Teff originated in Africa where it was once a foraged wild grass before it was
cultivated as a staple grain for the Ethiopians. It is now grown in the Snake River Valley of Idaho.
Teff is very high in minerals, namely iron.
3 cups water
pinch sea salt
1 cup teff
In a medium pot, bring the water and sea salt to a boil. Add the teff and stir briefly. Cook for 15 to 20
minutes, covered, stirring occasionally toward the end of the cooking time. Serve.
Yield: 2½ cups
BUCKWHEAT SOBA NOODLE SALAD
Buckwheat does not contain any gluten even though the name implies so. However, if you are glutensensitive, it is difficult to find a brand of noodles that doesn’t also process wheat in the same facility.
Brown rice noodles can easily replace the buckwheat noodles in this recipe for a true gluten-free
salad. This dish is great to take to work or school or bring to a potluck. People are always attracted
to this dish because of the beautiful array of colors it contains.
SALAD
1 package buckwheat soba noodles
2 tablespoons hijiki seaweed
1 cup cold water
1 cup grated carrots
1 cup thinly sliced red cabbage
3 green onions, sliced into thin rounds
½ cup chopped fresh cilantro
¼ cup sesame seeds, toasted
DRESSING
3 tablespoons toasted sesame oil
2 tablespoons wheat-free tamari or coconut aminos
2 tablespoons brown rice vinegar or coconut vinegar
1 tablespoon pure maple syrup
1 to 2 teaspoons hot pepper sesame oil
1 to 2 teaspoons grated fresh ginger
2 to 3 garlic cloves, crushed
To prepare the salad, cook the buckwheat noodles according to the package directions. When the
noodles are cooked, drain and rinse with cool water, and set aside.
While the noodles are cooking, place the hijiki in a small saucepan with about 1 cup of cold water.
Let soak for about 5 minutes. Place the saucepan of hijiki on the stovetop and simmer over mediumheat for 20 to 25 minutes. Drain the hijiki in a fine-mesh strainer and set aside.
Place the noodles, hijiki, carrots, cabbage, green onions, cilantro, and toasted sesame seeds into a
large bowl.
To make the dressing, whisk together the ingredients in a separate bowl. Pour the dressing over the
salad and toss well. Serve.
Yield: 4 servings
RICE NOODLES AND RED CABBAGE IN A SPICY CASHEW
SAUCE
Serve this easy-to-make dish with some grilled chicken or fish and steamed broccoli for a complete
meal. Brown rice noodles come in a variety of shapes and sizes, any of which can be used in this
recipe. You can substitute organic unsalted peanut butter for the cashew butter in the sauce if you
wish.
SALAD
1 package brown rice noodles
1½ cups finely sliced red cabbage
4 green onions, sliced into thin rounds
½ cup finely chopped fresh cilantro
SAUCE
2 teaspoons virgin coconut oil
4 garlic cloves, crushed
1 teaspoon grated fresh ginger
½ cup cashew butter
1 cup water
2 tablespoons wheat-free tamari or coconut aminos
1 tablespoon brown rice vinegar or coconut vinegar
1 tablespoon pure maple syrup
1 to 2 teaspoons hot pepper sesame oil
To make the salad, cook the rice noodles according to the package directions.
While the noodles are cooking, prepare the sauce. Heat the coconut oil in a small saucepan over
medium heat. Add the garlic and ginger and sauté 30 seconds. Add the cashew butter, water, tamari,
vinegar, maple syrup, and hot pepper sesame oil. Simmer over low heat, whisking, until thickened,
adding more water if necessary. This should only take a few minutes.
To assemble the salad, place the drained, warm noodles, cabbage, green onions, and cilantro into a
large serving bowl. Pour the cashew sauce over the noodles and cabbage mixture and gently toss.
Serve warm.
Yield: 4 servings
NORI ROLLS WITH VEGETABLES AND STICKY BROWN
RICE
Nori is a sea vegetable that has been dried and made into thin flat sheets. It is what is used to make
sushi. Nori can also be crumbled and sprinkled onto salads, cooked vegetables, or soups. It is rich inminerals and lignans. Lignans are compounds that are cancer-protective. Nori rolls typically containraw fish and white rice, but they can also be made with cooked fish or sautéed tofu and sticky brown
rice. A variety of thinly sliced vegetables is usually put into the center, including carrot, green onion,
avocado, daikon radish, and red cabbage. These are then rolled together and sliced. Serve withcoconut aminos or tamari, wasabi, and pickled ginger if you like.
RICE
2 cups sweet brown rice
1 cup short-grain brown rice
6 cups water
½ teaspoon sea salt
3 tablespoons seasoned brown rice vinegar
VEGETABLES
nori sheets
2 to 3 carrots, cut into thin matchsticks
1 to 2 avocados, sliced into thin strips
3 to 4 green onions, sliced into thin strips
OPTIONAL GARNISHES
wheat-free tamari or coconut aminos
wasabi
To make the rice, place the rice into a pot with the water and sea salt, cover, and bring to a boil.
Reduce the heat to low and simmer for 45 minutes. Remove from the heat and let the rice stand for 20
minutes. Transfer the rice to a bowl, drizzle with the vinegar, and mix well.
To assemble the nori rolls, place a sheet of nori, shiny side down, on a clean surface. Spread a thin
layer of rice to within 2 inches below the top of the sheet. Place the vegetables at the bottom of the
sheet. Tightly roll from the vegetable end. The nori rolls can be sealed by running your finger with a
little water along the seam side.
Repeat this process until you have the desired amount of rolls. When ready to serve, slice the nori
rolls with a serrated knife that has been dipped in water. Serve with tamari and wasabi if desired.
Yield: 4 to 8 servings
INDIAN FRIED RICE
This tasty rice dish is delicious served with the Curried Vegetables (here) and Red Lentil Dal (here).
If you cannot find brown jasmine rice in your area, then use brown basmati rice instead.
RICE
2 cups brown jasmine rice
3½ cups water
¼ teaspoon sea salt
OTHER INGREDIENTS
2 tablespoons virgin coconut oil
½ cup raw cashews
¼ teaspoon sea salt
1 teaspoon ground cumin
1 teaspoon black mustard seeds
1½ teaspoons ground coriander
1 bunch green onions, sliced diagonally into ½-inch pieces
¼ cup dried currants
½ cup chopped fresh cilantro
To cook the rice, place the rice, water, and sea salt into a 2-quart pot with a tight-fitting lid and bring
to a boil. Reduce the heat and simmer for about 40 minutes. Remove the pot from the heat and let the
rice stand and cool for about 30 minutes; in fact, it is even better if you let the rice cool completely
before sautéing it with the other ingredients.
To prepare the cashew-spice mixture, heat the coconut oil in an 11- or 12-inch skillet over medium
heat. Add the cashews, sea salt, and spices and sauté, stirring, for about 1 minute. After the cashews
have begun to turn golden and you smell a rich fragrance, add the green onions and currants. Add the
rice and continue stirring and keep the mixture moving until all of the rice is well combined.
Stir in the cilantro and serve.
Yield: 6 servings
LENTIL AND RICE SALAD WITH LEMON AND OLIVES
Serve this dish as part of a light summer meal or for a simple lunch. If you cannot find French lentils
you can substitute green or brown lentils instead. This salad will keep in a covered container in the
refrigerator for up to 5 days.
LENTILS
6 cups water
1½ cups French lentils, rinsed and drained
RICE
1 cup brown basmati rice
1¾ cups water
pinch sea salt
SALAD
2 medium carrots, diced
1 pint cherry tomatoes
1 cup Kalamata olives, pitted and chopped
1 cup chopped fresh parsley
1 small bunch green onions, chopped
½ cup chopped fresh basil
DRESSING
6 tablespoons freshly squeezed lemon juice
4 tablespoons extra-virgin olive oil
2 garlic cloves, crushed
2 teaspoons finely grated lemon zest
1 tablespoon chopped fresh oregano
½ teaspoon sea salt
½ teaspoon freshly ground black pepper
To make the lentils, place the water and lentils into a 3- or 4-quart pot and bring to a boil. Cover,
reduce the heat, and simmer for 20 to 25 minutes, or until the lentils are tender. Once the lentils are
cooked, drain in a fine-mesh strainer
To make the rice, place the rice, water, and sea salt into a small pot and bring to a boil. Reduce the
heat to low and cook, covered, for about 45 minutes. Remove from the heat and let stand at least 20
minutes.
Transfer the lentils and rice to a large serving bowl and add the carrots, tomatoes, olives, parsley,
green onions, and basil.
To make the dressing, whisk together all the ingredients in a separate bowl. Pour over the lentil
mixture and toss to coat. Serve
Yield: 6 servings
PINE NUT–STUDDED RICE
Serve this Mediterranean-style dish with the Poached Halibut with Tomatoes and Fresh Herbs (here)
and a few spoonfuls of the Pickled Lemon-Rosemary Cauliflower (here) for a complete meal.
RICE
2 cups brown basmati rice
3½ cups water
¼ teaspoon sea salt
OTHER INGREDIENTS
1 tablespoon extra-virgin olive oil
¼ to ½ cup pine nuts
4 green onions, sliced diagonally into ½-inch pieces
⅓ cup dried currants
4 cups baby spinach leaves
1 tablespoon chopped fresh oregano
½ teaspoon freshly ground black pepper
2 to 3 tablespoons freshly squeezed lemon juice
¼ teaspoon sea salt or Herbamare
To cook the rice, place the rice, water, and sea salt in a 2-quart pot with a tight-fitting lid and bring to
a boil. Reduce the heat and simmer for about 40 minutes. Remove the pot from the heat and let the
rice stand and cool for about 30 minutes.
To make the pine nut mixture, heat the olive oil in an 11- or 12-inch skillet over medium heat. Add the
pine nuts and green onions and sauté for a minute or two until the pine nuts begin to change color.
Quickly add the currants and spinach and continue to cook, stirring. Add the rice and gently stir the
mixture to combine. Add the oregano, pepper, lemon juice, and sea salt and stir to evenly coat.
Remove from the heat and serve.
Yield: 6 servings
SPANISH RICE
Serve this grain dish with the Sensuous Vegan Vegetable and Bean Enchiladas (here) for a gourmet
vegetarian meal or simply serve with some cooked black beans and a fresh green salad for an easy,
flavorful meal.
2 tablespoons extra-virgin olive oil
1 medium onion, diced
3 garlic cloves, crushed
1 teaspoon sea salt
1 teaspoon ground cumin
½ teaspoon chili powder
1 jalapeño pepper, finely diced
1 small red bell pepper, diced
2 cups brown basmati rice
3¾ cups water
1 cup tomato sauce or 2 to 3 tablespoons tomato paste
Heat the olive oil in a 3-quart pot over medium heat. Add the onion and garlic and sauté until soft,
about 5 minutes. Add the sea salt, cumin, chili powder, jalapeño pepper, and bell pepper, stir, and
sauté for 2 minutes more.
Stir in the rice, water, and tomato sauce or paste and bring to a boil. Reduce the heat to low and
simmer, covered, until all of the liquid has been absorbed, about 50 minutes.
Yield: 6 servings
THAI FRIED RICE
This dish is a fun way to dress up plain brown rice. You may even want to cook the rice a day ahead
of time to have on hand for a quick side dish to an evening meal. Use brown basmati rice if you
cannot find brown jasmine rice.
RICE
2 cups brown jasmine rice
3½ cups water
¼ teaspoon sea salt
OTHER INGREDIENTS
1 tablespoon virgin coconut oil, plus more if needed
1 bunch green onions, sliced diagonally, ½ inch thick
½ cup raw cashews
5 garlic cloves, crushed
¼ teaspoon ground white pepper
¼ cup raisins
1 medium firm tomato, chopped
1 tablespoon coconut sugar
1 to 2 tablespoons wheat-free tamari or coconut aminos
½ cup chopped fresh cilantro
To cook the rice, place the rice, water, and sea salt into a 2-quart pot with a tight-fitting lid and bring
to a boil. Reduce the heat to a low simmer and cook for about 40 minutes, or until done. Remove the
pot from the heat and let stand at least 30 minutes.
To make the cashew-vegetable mixture, heat the coconut oil in an 11- or 12-inch skillet, preferably
cast iron, over medium heat. Add the green onions and cashews and cook, stirring frequently, for a
minute or two, or until the cashews are lightly toasted. Add the garlic and pepper and cook for about
30 seconds more, stirring. Add the raisins and stir to coat with oil.
Add the cooked rice and continue cooking and stirring. Add more coconut oil if needed. Add the
chopped tomato, sugar, and tamari and cook a few minutes more, continuing to stir. Remove from the
heat and stir in the fresh cilantro.
Yield: 6 servings
WEHANI RICE AND PECAN PILAF
Wehani rice is a light clay-colored aromatic brown rice that has a popcorn-like fragrance when
cooked. It splits slightly during cooking much like wild rice does. You can buy it in the bulk section
of most health food stores and food co-ops. Serve this rice dish in the fall or winter or as part of a
holiday meal. It also makes a great stuffing for turkey, chicken, or baked winter squash.
RICE
2 cups wehani rice
4 cups water
pinch sea salt
PILAF
2 tablespoons extra-virgin olive oil or organic butter
1 medium red onion, diced
2 garlic cloves, crushed
1 teaspoon dried thyme
1 cup coarsely chopped pecans
½ cup dried cranberries or dried cherries
¼ cup freshly squeezed orange juice
½ cup finely chopped fresh parsley
½ teaspoon sea salt or Herbamare
To cook the rice, place the rice, water, and sea salt into a medium pot with a tight-fitting lid and bring
to a boil. Reduce the heat to low and simmer for about 45 minutes. Remove from heat and let stand
for 10 to 15 minutes.
To make the pilaf, heat the olive oil or butter in an 11- or 12-inch skillet over medium heat. Add the
onion and sauté for 5 minutes or until soft. Add the garlic, thyme, and pecans and continue to sauté for
2 to 3 minutes more.
Add the dried cranberries and the cooked rice and stir to coat with the oil. Add the orange juice,
parsley, and sea salt and mix gently. Continue to cook for about a minute more. Remove from the heat,
taste, and adjust the salt and seasonings if necessary.
Yield: 6 servings
Variation: You can replace the wehani rice with wild rice or black rice.
WILD RICE AND KALE SALAD
This zesty grain salad is very easy to prepare. The combination of the raw kale and red pepper withthe cooked wild rice create a nice flavor and texture combination. Serve with roasted organic turkey
or a bean and vegetable soup.
RICE
1½ cups wild rice
3¾ cups water
pinch sea salt
SALAD
4 to 5 curly green kale leaves, rinsed and chopped
1 small red bell pepper, diced
1 bunch green onions, cut into thin rounds
½ cup freshly squeezed lemon juice
¼ cup extra-virgin olive oil
sea salt
freshly ground black pepper
To cook the rice, place the rice, water, and sea salt into a 2-quart pot, cover, and bring to a boil.
Reduce the heat to low and simmer for 50 to 55 minutes. Remove from the heat and let stand for at
least 30 minutes to cool.
To make the salad, place the chopped kale, bell pepper, green onions, lemon juice, and olive oil into
a large bowl and toss gently. Add the cooked rice. Then season with salt and pepper to taste. Toss
again and serve.
Store any extra rice salad in a glass container in the refrigerator for up to 5 days.
Yield: 6 servings
WILD RICE–STUFFED SQUASH
This recipe is great for holiday gatherings or as a warm autumn meal. Try adding some sliced organic
sausages to the rice mixture for a little extra flavor and protein.
RICE
½ cup wild rice
½ cup long-grain brown rice
2 cups water
pinch sea salt
SQUASH
3 small acorn squash, cut in half crosswise
STUFFING
1 tablespoon olive oil
1 small leek, chopped
3 garlic cloves, crushed
2 celery stalks, chopped
1 teaspoon dried sage
1 teaspoon dried thyme
½ teaspoon sea salt or Herbamare
½ cup chopped fresh parsley
½ cup organic dried cranberries (fruit-juice sweetened)
¾ cup pecans, chopped
To cook the rice, place the wild rice and long-grain brown rice in a 2-quart pot. Add the water and a
pinch of sea salt, cover, and bring to a boil. Reduce the heat to low and simmer for 45 minutes, or
until all the water has been absorbed. Remove the pot from the heat and let stand while preparing the
other ingredients.
Preheat the oven to 400°F.
To prepare the squash, scoop out the seeds from the squash and place the squash halves, flesh side
down, in a glass baking dish filled with ¼ inch of water. Bake, uncovered, for 35 to 40 minutes, or
until the squash is fork-tender. Drain any excess water from the baking dish and set aside.
To make the stuffing, heat the olive oil in a 10-inch skillet over medium heat. Add the leek and sauté
about 3 minutes. Add the garlic, celery, sage, thyme, and sea salt or Herbamare and sauté for 5 to 6
minutes more. Transfer the leek-celery mixture to a bowl, add the parsley, cranberries, pecans, and
cooked rice, and mix well. Taste and adjust the salt and seasonings as desired.
Evenly distribute the stuffing mixture among the squash halves, placing it into the center of each.
Place the stuffed squash back into the baking dish and transfer to the oven for 10 to 20 minutes, or
until heated through.
Yield: 6 servings
COCONUT QUINOA PILAF
This yummy Thai-style quinoa dish is delicious served on its own, or serve it with the Asian Cabbage
Slaw (here) and baked wild salmon for a balanced meal.
2 cups quinoa
one 14-ounce can coconut milk
2 cups water
1 bunch green onions, sliced
1 medium red bell pepper, diced
3 to 4 garlic cloves, crushed
¾ teaspoon sea salt
½ to 1 teaspoon crushed red chili flakes
½ cup chopped fresh cilantro
Rinse the dry quinoa in a fine-mesh strainer under warm running water. Quinoa has a natural saponin
coating that repels insects and birds and can create a bitter taste. Rinsing the quinoa with warm water
removes the saponin; drain well.
Place the rinsed quinoa into a 2- or 3-quart saucepan with the coconut milk, water, green onions, bell
pepper, garlic, sea salt, and red chili flakes. Cover and bring to a boil. Reduce the heat to a low
simmer and cook for about 20 minutes.
Remove the saucepan from the heat and let the pilaf cool in the pan for about 10 minutes. Add the
cilantro and gently fluff with a fork. Serve hot.
Yield: 4 servings
COMPOSED SALAD OF QUINOA, CHICKPEAS, AND
TOMATOES
This grain salad makes for an elegant lunch or evening meal. We like to use organic heirloomtomatoes here, which are in season during the summer. We also like to use the bright green, round
Castelvetrano olives in the recipe, though any high-quality olive will do. Oftentimes we will steam a
large amount of fresh greens, such as chard or kale, and add it to this meal.
QUINOA
2 cups quinoa
3½ cups water
¼ teaspoon sea salt
SALAD
2 to 3 cups cooked chickpeas
2 to 3 tomatoes, chopped
1 small red onion, finely diced
1 cup chopped fresh parsley
1 cup (or more) of your favorite variety of olives
LEMON-TAHINI DRESSING
½ cup sesame tahini
1 tablespoon finely grated lemon zest
½ cup freshly squeezed lemon juice
¼ cup extra-virgin olive oil
3 tablespoons water
2 garlic cloves, crushed
½ to 1 teaspoon sea salt
To cook the quinoa, rinse the dry quinoa in a fine-mesh strainer under warm running water; drain
well. Place the rinsed quinoa into a 2-quart pot with the water and sea salt, cover, and bring to a boil.
Reduce the heat to a low simmer and cook for about 20 minutes. Remove the pot from heat and let the
quinoa cool in the pot for at least 30 minutes.
To assemble the salad, arrange the quinoa, chickpeas, tomatoes, onion, parsley, and olives on a large
serving platter or wide, shallow bowl. Do not mix the ingredients together; simply let them sit next to
each other on the platter. Place a serving spoon on the platter so each person can create their own
salad.
To make the dressing, whisk all of the ingredients in a bowl. Pour some of the dressing into a small
bowl and set next to, or on, the platter with a small ladle or spoon. Extra dressing can be stored in a
glass jar in the refrigerator for up to 10 days.
Yield: 6 servings
HEIRLOOM TOMATO–BASIL QUINOA SALAD
This salad is best served within an hour of making it, though it will last in your refrigerator for up to 3
days. If you have a smaller family, I suggest making a half batch. If you can’t find heirloom tomatoes,
use any variety of organic, locally grown tomato. If you can’t find sweet onions use 3 to 4 green
onions, sliced into thin rounds.
QUINOA
2 cups quinoa
3½ cups water
¼ teaspoon sea salt
SALAD
2 large heirloom tomatoes, diced (about 3 to 4 cups)
1 cup finely diced sweet onion
1 cup chopped fresh basil leaves
6 tablespoons organic red wine vinegar
6 tablespoons extra-virgin olive oil
1 teaspoon sea salt
freshly ground black pepper
To cook the quinoa, rinse the quinoa in a fine-mesh strainer under running water and drain well. Place
the quinoa into a 2-quart pot, add the water and sea salt, cover, and bring to a boil. Reduce the heat to
low and simmer for about 20 minutes. Remove the pot from the heat and let cool completely before
using.
To assemble the salad, place the cooled quinoa into a large bowl and fluff with a fork. Add the
remaining ingredients and gently toss together. Serve.
Yield: about 6 servings
MEDITERRANEAN QUINOA SALAD
This grain dish is best eaten right after it has been made. The pumpkin seeds will begin to lose their
“crunch” after a while. You may use any white beans, though we prefer to use cannellini beans in this
dish.
QUINOA
2 cups quinoa
3½ cups water
¼ teaspoon sea salt
SALAD
½ cup pumpkin seeds
2 to 3 cups cooked white beans
2 medium carrots, chopped
one 14-ounce jar artichoke hearts, cut into quarters
½ to 1 cup Kalamata olives, pitted
½ cup chopped, olive oil-packed, sun-dried tomatoes
4 cups fresh baby spinach leaves
½ cup fresh basil, chopped
DRESSING
⅓ cup extra-virgin olive oil
3 tablespoons red wine vinegar
1 teaspoon finely grated lemon zest
4 tablespoons freshly squeezed lemon juice
2 garlic cloves, crushed
½ teaspoon sea salt or Herbamare
To cook the quinoa, rinse the dry quinoa in a fine-mesh strainer under warm running water and drain
well. Place the rinsed quinoa into a 2-quart pot with the water and sea salt, cover, and bring to a boil.
Reduce the heat to a low simmer and cook for about 20 minutes. Remove the pot from the heat and let
the quinoa cool in the pot for at least 30 minutes.
To assemble the salad, toast the pumpkin seeds by placing them into a small skillet and heating them
over medium heat. Keep them moving in the skillet until you hear a “pop” and they are slightly
golden. Transfer to a small bowl to cool.
Transfer the cooled quinoa to a large serving bowl. Add the cooked white beans, carrots, quartered
artichoke hearts, olives, sun-dried tomatoes, spinach, basil, and toasted pumpkin seeds.
To make the dressing, whisk all the ingredients in a small bowl. Pour the dressing over the quinoa
salad and mix thoroughly with a large spoon. Serve as soon as possible after preparing.
Yield: 6 servings
QUINOA AND BLACK BEAN SALAD
This protein-packed dish will keep you going during those days when you need a boost without the
heaviness of a large meal. Serve this dish alone or with some steamed winter squash.
QUINOA
2 cups quinoa
3½ cups water
¼ teaspoon sea salt
DRESSING
¼ cup extra-virgin olive oil
½ cup freshly squeezed lime juice
1 teaspoon ground cumin
1 to 1½ teaspoons sea salt or Herbamare
SALAD
1 cup chopped fresh cilantro
2 cups cooked black beans
5 green onions, sliced
1 small jalapeño pepper, finely diced
1 small red bell pepper, diced
To cook the quinoa, rinse the dry quinoa in a fine-mesh strainer under warm running water and drain
well. Place the rinsed quinoa into a 2-quart pot with the water and sea salt, cover, and bring to a boil.
Reduce the heat to a low simmer and cook for about 20 minutes. Remove the cooked quinoa from the
pot, transfer to a large bowl, and let cool.
To make the dressing, whisk together the olive oil, lime juice, cumin, and sea salt in a small bowl.
Pour the dressing over cooled quinoa, and toss well with a fork.
To complete the salad, add the cilantro, black beans, green onions, jalapeño, and bell pepper and toss
again.
Yield: 6 servings
SUMMER VEGETABLE QUINOA SALAD
This quinoa salad makes a great addition to any summer picnic. Any fresh summer vegetables that you
have on hand work well here. Try adding diced summer squash, fresh shelled peas, or thinly sliced
kale leaves. You can use either leftover cooked sweet corn or raw corn kernels cut right off the cob.
They both work great, but I prefer the taste and texture of the raw corn.
QUINOA
2 cups quinoa
3½ cups water
¼ teaspoon sea salt
SALAD
2 carrots, diced
1 cup whole cherry tomatoes
2 ears organic sweet corn, kernels cut from the cob
1 cup chopped fresh parsley
½ cup sunflower seeds, toasted
DRESSING
½ cup freshly squeezed lemon juice
6 tablespoons extra-virgin olive oil
2 to 3 garlic cloves, crushed
1½ teaspoons sea salt or Herbamare
To cook the quinoa, rinse the dry quinoa in a fine-mesh strainer under warm running water; drain
well. Place the rinsed quinoa into a 2-quart pot with the water and sea salt, cover, and bring to a boil.
Reduce the heat to a low simmer and cook for about 20 minutes. Remove the pot from the heat and let
the quinoa cool in the pot for at least 30 minutes.
Transfer the cooled quinoa to a large bowl and add the carrots, tomatoes, corn kernels, parsley, and
toasted sunflower seeds.
To make the dressing, whisk together all the ingredients in a separate small bowl. Pour the dressing
over the quinoa and vegetables and toss to coat. Serve immediately, or chill for later use.
Yield: 6 servings
WINTER QUINOA SALAD
This flavorful grain salad is perfect for the holidays. It can be made up to a day ahead of time; just
wait to add the pecans until ready to serve.
QUINOA
2 cups quinoa
3½ cups water
¼ teaspoon sea salt
SALAD
1 tablespoon extra-virgin olive oil
1 medium red onion, finely diced
2 teaspoons dried thyme
¼ teaspoon sea salt or Herbamare
1 cup pecans
½ cup dried cranberries
1 cup chopped fresh parsley
freshly ground black pepper
sea salt or Herbamare
DRESSING
1 teaspoon finely grated orange zest
½ cup freshly squeezed orange juice
⅓ cup extra-virgin olive oil
1 tablespoon white wine vinegar
Preheat the oven to 350°F.
To cook the quinoa, rinse the dry quinoa in a fine-mesh strainer under warm running water; drain
well. Place the rinsed quinoa into a 2-quart pot with the water and sea salt, cover, and bring to a boil.
Reduce the heat to a low simmer and cook for about 20 minutes. Remove the pot from the heat and let
the quinoa cool in the pot for at least 30 minutes.
To prepare the salad ingredients, heat the olive oil in a 10-inch skillet over medium heat. Add the
onion, thyme, and sea salt and sauté for 5 to 6 minutes, or until the onion is soft and beginning to turn
color but not brown.
Place the pecans in a small pie plate or other ovenproof dish and lightly roast for about 15 minutes.
Watch carefully as they can burn easily.
To assemble the salad, transfer the cooked quinoa to a large serving bowl. Add the sautéed onion,
roasted pecans, cranberries, and parsley to the bowl and mix together.
To make the dressing, whisk together the orange zest, orange juice, olive oil, and white wine vinegar
to the quinoa mixture and gently mix.
Season the salad with sea salt or Herbamare and pepper to taste.
Yield: 6 servings
LEMON MILLET PATTIES
You will need a food processor to make these. You can make the patties up to 3 days ahead of time
and store them in between pieces of waxed paper in a storage container in your refrigerator. Serve
with the Navy Beans in a Homemade Barbecue Sauce (here) and the Cabbage Salad with CilantroVinaigrette (here).
MILLET
1 cup millet
2 cups water
pinch sea salt
PATTIES
2 small carrots, chopped
1 to 2 green onions, chopped
1 small handful fresh parsley
2 to 3 teaspoons finely grated lemon zest
3 to 4 tablespoons freshly squeezed lemon juice
¼ teaspoon sea salt or Herbamare
3 to 4 tablespoons virgin coconut oil, for sautéing
To cook the millet, rinse the dry millet in a fine-mesh strainer under warm running water. Place the
rinsed millet, water, and sea salt into a medium pot with a tight-fitting lid and bring to a boil. Reduce
the heat to low and cook for 30 minutes.
To make the patties, place the carrots, chopped green onions, parsley, lemon zest, lemon juice, and
sea salt in a food processor and pulse a few times. Add the cooked millet and continue to pulse until
just mixed.
Form the millet mixture into patties. Heat the coconut oil in a large skillet over medium heat. Add the
patties and lightly sauté on both sides.
Yield: 4 servings
MILLET WITH SUMMER VEGETABLES
Serve this vegetable-rich dish with the Fresh Garden Salad with Herbal Vinaigrette (here) for a
simple summer meal.
MILLET
1½ cups millet
3 cups water
¼ teaspoon sea salt
VEGETABLES
2 to 3 tablespoons extra-virgin olive oil
1 medium sweet onion, chopped
2 garlic cloves, crushed
1 large red bell pepper, diced
2 medium zucchini, diced
2 to 3 ears fresh corn, kernels cut off cob
½ to 1 cup chopped fresh parsley
¼ cup finely chopped fresh basil
2 tablespoons fresh thyme leaves
½ to 1 teaspoon sea salt or Herbamare
fresh lemon wedges, for garnish
To cook the millet, rinse the millet in a fine-mesh strainer and place into a 3-quart pot with the water
and sea salt. Cover the pot and bring to a boil. Reduce the heat to low and simmer for about 30
minutes. Remove lid and set aside to cool.
To prepare the vegetables, heat the olive oil in an 11- or 12-inch skillet over medium heat. Add the
onion and sauté until soft, 5 to 7 minutes. Add garlic, bell pepper, zucchini, and corn kernels and
sauté until the vegetables are crisp-tender, another 5 to 7 minutes.
Add the cooked millet to the vegetable mixture and sauté for a minute more, breaking up the millet
with the back of a spoon to incorporate it into the vegetables. Remove the skillet from the heat, add
the fresh herbs and sea salt, and mix well. Taste and adjust the salt and seasonings if necessary. Serve
with the fresh lemon wedges.
Yield: 6 servings
EASY POLENTA
Polenta is made from coarsely ground cornmeal. It can be served with fish or chicken dishes or
simply with a red sauce on top of it. You can also double this batch, pour it into a 9 x 13-inch pan,
and then use it as an alternative gluten-free pizza crust. Simply top the polenta with pizza sauce, your
favorite sautéed vegetables, and some organic grated cheese if you wish. Follow the directions for
baking below.
3 cups water
1 teaspoon sea salt
1 tablespoon extra-virgin olive oil, coconut oil, or organic butter, plus more for the pie plate
1 cup organic polenta
Preheat the oven to 350°F. Oil a 9-inch pie plate.
In a 3-quart pot, bring the water to a boil. Add the sea salt and oil. Slowly add the polenta, stirringcontinuously with a whisk. Lower the heat and continue to cook, stirring with a wooden spoon, for 10
to 15 minutes.
Pour the polenta into the prepared pie plate. Bake in the oven for 25 minutes. Let cool for 5 to 10minutes, and then serve.
Yield: 4 servings
Tip: Always buy organic corn! Over 90% of corn in the United States is genetically engineered. Genetically modified
food has never been proven safe for human consumption. Nonorganic corn is also heavily sprayed with herbicides
that, when consumed in food, can contribute to a die-off of friendly bacteria, leading to increased inflammation and a
higher risk for food allergies and sensitivities.
18
VEGETARIAN MAIN DISHES
Within each of us lies the power of our consent to health and sickness, to riches and
poverty, to freedom and to slavery. It is we who control these, and not another.
—Richard Bach
Sunny Sunflower Seed Burgers
Tofu with Garlic-Ginger-Kudzu Sauce
Black Bean, Rice, and Yam Wraps
Hummus and Caramelized Onion Wraps
Mexican Pink Bean Burritos
Raw Thai Wraps with Cilantro-Pumpkin Seed Pâte
Smashed Yam and Black Bean Quesadillas
Tempeh Fajitas
Coconut Vegetable Curry with Chickpeas
Cuban Black Bean and Yam Stew with Avocado Salsa
Curried Chickpea and Squash Stew
Fall Vegetable Stew with Moroccan Spices
Lentil and Spinach Dal
Luscious Lentil and Brown Rice Casserole
Navy Beans in a Homemade Barbecue Sauce
Spicy Black-Eyed Pea Stew
White Bean and Vegetable Stew
Sensuous Vegan Vegetable and Bean Enchiladas
Savory Adzuki Bean and Mushroom Shepherd’s Pie
Vegetarian dishes, by their very nature, are rich in nutritious plant-based ingredients. When in their
whole form, plant foods provide valuable fibers that feed beneficial intestinal bacteria. Science has
been demonstrating how integral bacteria are to our overall health—they help to lower systemic
inflammation, reduce the risk of food allergies, and supply us with essential nutrients.
The potent antioxidant phytochemicals found in plant foods fight free radical damage and support
our bodies in staying healthy and balanced.
Enjoy the following vegetarian main-dish recipes on a regular basis and hopefully some of themwill become your weekly staples.
SUNNY SUNFLOWER SEED BURGERS
Serve these tasty meatless burgers with your favorite organic condiments, sliced avocado, lettuce,
tomatoes, and Gluten-Free Hamburger Buns (here). Serve with Oven Fries (here) and a fresh green
salad for a balanced meal.
1 cup short-grain brown rice
2 cups water
pinch sea salt
2 cups raw sunflower seeds
1 teaspoon garlic powder
½ teaspoon dried thyme
½ teaspoon dried oregano
½ teaspoon ground cumin
½ teaspoon Herbamare
1 small carrot, coarsely chopped
1 small handful fresh parsley
extra-virgin olive oil, for cooking
Place the rice into a 1-quart pot with a tight-fitting lid, add the water and sea salt, cover, and bring to
a boil. Reduce the heat to a low simmer and cook for 45 minutes. Remove from the heat and let stand
for at least 20 minutes to cool.
In a food processor, process the sunflower seeds, garlic powder, thyme, oregano, cumin, and
Herbamare until finely ground. Add the carrot and parsley and pulse a few times. Add the rice and
pulse a few more times to combine all of the ingredients. Be sure not to overprocess the mixture or it
will get very gooey.
Form the mixture into patties. The uncooked patties can be stored in a glass container in betweenpieces of waxed paper in the refrigerator for up to a week.
When ready to cook, heat a skillet over medium heat and add about 1 tablespoon of extra-virgin olive
oil. Add the burgers and cook on both sides for 3 to 5 minutes.
Yield: 6 burgers
TOFU WITH GARLIC-GINGER-KUDZU SAUCE
This is a quick and easy tofu recipe that can be served with brown rice and steamed vegetables for a
simple meal. Or try it served with the Lemon Millet Patties (here) and a large green salad.
one 16-ounce package firm or extra-firm tofu
¼ cup wheat-free tamari
2 tablespoons seasoned brown rice vinegar
virgin coconut oil, for sautéing
Garlic-Ginger-Kudzu Sauce (here)
Slice the tofu into 1-inch-thick squares, then slice each square in half to form a triangle. Place the tofutriangles into a medium square glass baking dish. Drizzle with the tamari and vinegar, and mix gently
by turning the tofu pieces until they are all covered with the marinade. Marinate on the countertop for
about 20 minutes.
Heat a few tablespoons of coconut oil in a skillet over medium-high heat. Place the triangles of tofu in
the skillet. If your skillet is too small you will have to do this in two batches. Sauté the tofu for a fewminutes on each side.
Remove the tofu from skillet and transfer to a serving dish or plate. Pour the sauce over the tofutriangles and serve immediately.
Yield: 3 to 4 servings
Tip: When you open a package of tofu and only use part of it, the unused portion needs to be stored properly to keep it
from spoiling. Rinse the tofu under cool water then place it into a container and fill the container with filtered water to
cover the tofu. Change the water every day until you use the remaining tofu.
BLACK BEAN, RICE, AND YAM WRAPS
If you are new to eating whole foods, or would just like a really easy meal to prepare then this recipe
is for you. It is simple, flavorful, and can be made ahead of time for a quick meal on the go.
RICE
1½ cups short-grain brown rice
½ cup sweet brown rice
4 cups water
¼ teaspoon sea salt
WRAPS
1 large yam, cut into large chunks
6 gluten-free tortillas, organic corn tortillas, or collard greens
3 cups cooked black beans
1 large avocado, mashed
½ cup salsa
2 cups mixed organic salad greens
Preheat the oven to 425°F.
To cook the rice, put the short-grain rice, sweet rice, water, and sea salt into a 2-quart pot, cover, and
bring to a boil. Reduce the heat and simmer for about 45 minutes. Remove the pot from the heat and
let stand for at least 10 to 15 minutes.
While the rice is cooking, place the yam chunks into a small casserole dish and fill with about ½ inch
of water. Place the lid on the casserole dish and bake in the oven for 40 to 45 minutes, or until the
yam chunks are very tender. Remove the skins from the yams and slightly mash them with a fork.
To assemble a wrap, lay a tortilla flat onto a plate and place a small amount of rice in the middle of
it, add some cooked black beans, some mashed yam, mashed avocado, salsa, and some mixed greens.
Fold the ends in and roll up. Continue to make wraps with the remaining ingredients.
Yield: 6 wraps
Tip: Gluten-free flour tortillas are best warmed before you use them to prevent cracking and breaking. An easy way to
warm any type of tortilla is to place it on top of steaming hot food, either in the oven, in a pot, or on your plate. We
usually use this approach when making burritos or some kind of wrap with gluten-free tortillas.
HUMMUS AND CARAMELIZED ONION WRAPS
These wraps are made using collard greens instead of tortillas. I’ve also made them with large
broccoli leaves! Serve these tasty wraps alongside a bowl of vegetable bean soup for a light,
nutritious meal.
CARAMELIZED ONIONS
2 large red onions
2 tablespoons extra-virgin olive oil
¼ teaspoon sea salt
WRAPS
4 collard greens
1 cup hummus (here)
1 small carrot, grated
1 small zucchini, grated
1 cup finely sliced romaine lettuce
1 small avocado, sliced
To make the caramelized onions, remove the skins from the onions, cut the onions in half, and then
thinly slice into half-moons. Heat the olive oil in an 11- or 12-inch stainless steel or cast-iron skillet
over medium heat. Add the onions and pinch of the sea salt and sauté onions for 15 to 20 minutes, or
until very soft and caramelized. Remove from the heat and allow to cool. The onions can be stored inan airtight container in the refrigerator for up to a week.
To assemble a wrap, place a collard green onto a flat surface or a plate. Spread ¼ cup of the hummus
evenly over one side of the collard green. Place a few spoonfuls of caramelized onions over the
hummus. Then add some grated carrot, grated zucchini, romaine lettuce, and avocado over the onions.
Tightly roll and then cut in half. Serve immediately, or place, seam side down, in a small glass or
stainless steel to-go container and store in the refrigerator for up to 2 days. Continue to make wraps
with the remaining ingredients.
Yield: 4 wraps
Tip: If your collard greens are large or not very tender, you can blanch them first in a pot of boiling water for 60
seconds before using them as a wrap.
MEXICAN PINK BEAN BURRITOS
Pink beans have a smooth creamy texture similar to pinto beans. You can buy pink beans in bulk at
your local co-op or health food store. We often make this recipe and serve it without any tortillas,
opting instead to pile mounds of brown rice, pink beans, and a ton of fixings on our plates! Serve with
the Live Hot Pepper Relish (here) for added spice and a dose of enzymes to help digest the meal.
BEANS
2 cups dry pink beans (soaked for 8 to 24 hours)
1 tablespoon extra-virgin olive oil
1 large onion, chopped
6 garlic cloves, crushed
2 to 3 teaspoons ground cumin
1 tablespoon Mexican seasoning
8 cups water
sea salt
RICE
2 cups short-grain brown rice
4 cups water
¼ teaspoon sea salt
OTHER INGREDIENTS
gluten-free tortillas
sliced avocado or guacamole
salsa
mixed baby greens or thinly sliced lettuce
To cook the beans, place the beans in a medium bowl and cover with water; soak at room temperature
for 8 to 24 hours. When ready to cook, drain the beans in a colander and rinse thoroughly.
Heat the olive oil in a 6- to 8-quart pot over medium heat. Add the onion and sauté for about 5
minutes, or until tender. Add the garlic, cumin, and Mexican seasoning and sauté for another minute or
two. Add the soaked beans and water; make sure water is at least 2 inches above the beans. Bring to a
boil, then reduce the heat to a simmer. Cook, uncovered, for about 1 hour. When the beans are
cooked, season to taste with sea salt. Continue to simmer, uncovered, over low heat until the onions
fall apart and most of the liquid evaporates, 20 to 30 more minutes.
Start cooking the rice just after you put the beans on the stovetop. Put the rice into a 2-quart stainless
steel pot, add the water and sea salt, cover, and bring to a boil. Reduce the heat to low and simmer
for about 45 minutes.
To assemble the burritos, place a tortilla on a flat surface. Spread ¼ to ½ cup rice down the center of
the tortilla, add about ¼ to ½ cup beans, and your favorite fixings. Fold in each end of the tortilla then
roll the burrito away from you, creating a firm wrap.
Yield: 6 servings
RAW THAI WRAPS WITH CILANTRO–PUMPKIN SEED
PÂTE
When making these wraps, I usually just use up whatever vegetables I have in my refrigerator. Trythin slices of bell peppers, sunflower sprouts, radish slices, sliced avocado, fresh basil, sliced red
cabbage, or even fresh mango! If your collard greens are not young and tender, you might want to
blanch them to make them easier to roll (see Tip on here). If you don’t have raw cashew butter on
hand for the dipping sauce, try sunflower seed butter or almond butter instead!
PÂTE
2 cups raw pumpkin seeds (soaked for about 8 hours)
½ cup packed fresh cilantro
1 garlic clove
3 to 4 tablespoons freshly squeezed lime juice
3 to 4 tablespoons water
¾ teaspoon sea salt
WRAPS
8 to 10 small collard greens
2 carrots, cut into strips
1 large cucumber, cut into strips
mung bean sprouts
fresh chives or green onions
fresh mint leaves
DIPPING SAUCE
½ cup water
6 tablespoons raw cashew butter
1 serrano or Thai chile, stem removed (I leave the seeds in)
1 small garlic clove
one 1-inch piece fresh ginger
1 to 2 tablespoons freshly squeezed lime juice
1 tablespoon coconut aminos or wheat-free tamari
To make the pâte, start by adding the pumpkin seeds to a medium bowl and cover with an inch of
filtered water. Let them soak for about 8 hours on the countertop. Drain through a colander and rinse
with cold running water; drain well. Transfer the seeds to a food processor fitted with the “s” blade.
Pulse a few times, then add the remaining ingredients and process until you have a fairly smooth pâte.
To make the wraps, cut the thick bottom part of the stems off the collards. Spread a few tablespoons
of pâte down the center of each leaf. Add some carrot strips, cucumber strips, bean sprouts, chives,
mint leaves, and whatever other veggies you desire. Fold over the edges and set on a plate, seam side
down.
To make the sauce, add all ingredients to a high-powered blender and blend until smooth and creamy.
Pour into small bowls for dipping, and serve.
Yield: 8 to 10 wraps
SMASHED YAM AND BLACK BEAN QUESADILLAS
Serve these child-friendly quesadillas with a mild salsa for dipping and a small green salad on the
side. Other fun things to serve with these are freshly made guacamole or plain organic yogurt for
dipping. Use a pizza cutter to slice into wedges to making dipping easy for little hands. Use the
Quinoa Tortillas (here) or your favorite gluten-free tortilla.
1 large yam, peeled and cut into chunks
1 tablespoon extra-virgin olive oil
1 small onion, diced
2 teaspoons ground cumin
½ teaspoon chili powder
2 to 3 cups cooked black beans, well drained
¼ teaspoon sea salt
6 to 8 gluten-free tortillas or organic corn tortillas
1 to 2 cups spinach or arugula leaves
½ cup grated organic raw cheese (optional)
Place the yam chunks into a steamer basket in a pot filled with about 2 inches of water, cover, and
steam over medium-high heat until fork-tender, 15 to 20 minutes.
To make the beans, heat the olive oil in a large skillet over medium heat. Add the onion and sauté for
5 to 7 minutes, or until very tender.
Add the cumin, chili powder, black beans, and sea salt. Using a fork or a potato masher, smash the
black beans as you heat them with the onion. Continue turning and smashing until the desired
consistency has been reached. Transfer to a bowl and set aside.
In a clean 10-inch skillet, add a tortilla and spread a layer of black beans, spinach leaves, and cheese
if desired. Add a few chunks of yams and smash them with the back of a fork. Top with another
tortilla. Heat over medium heat for about 2 minutes then flip the quesadilla and heat the other side for
another 2 minutes. Continue to make quesadillas with the remaining ingredients. The trick to makingthese is to make sure you don’t add too much filling!
Transfer the quesadillas to a plate and cut into slices with a pizza cutter.
Yield: 3 to 4 quesadillas
TEMPEH FAJITAS
This tempeh dish is a favorite of ours and will definitely keep you coming back for more. If you are
serving this to more than two adults you may want to double the recipe.
TEMPEH
one 8-ounce package tempeh, cut into thin strips
freshly squeezed juice of 1 small lime
2 tablespoons wheat-free tamari
1 to 2 garlic cloves, crushed
1 teaspoon extra-virgin olive oil, plus 1½ tablespoons for sautéing
2 teaspoons ground cumin
¼ to ½ teaspoon chipotle chile powder
VEGETABLES
1 tablespoon extra-virgin olive oil
1 small red onion, cut into half-moons
2 small zucchini, cut into strips
1 red bell pepper, cut into strips
OTHER INGREDIENTS
4 gluten-free tortillas, organic corn tortillas, or collard greens
1 ripe avocado, cut into strips
2 to 3 cups baby arugula or lettuce leaves
½ cup organic salsa
½ cup shredded raw organic Jack cheese (optional)
To prepare the tempeh, place the tempeh slices in a small dish, add the lime juice, tamari, garlic, 1
teaspoon of olive oil, and spices and toss together to coat the tempeh. Let the tempeh marinate for at
least 30 minutes. Longer marinating times will produce deeper flavors.
To cook the vegetables, heat 1 tablespoon of olive oil in an 11- or 12-inch cast-iron skillet over
medium-high heat. Add the onion and sauté for 5 to 7 minutes. Add the zucchini and bell pepper and
sauté about 5 minutes more, or until tender. Remove the skillet from the heat.
To cook the tempeh, heat the remaining 1½ tablespoons olive oil in a separate skillet over medium
heat. Add the tempeh strips and sauté on each side for 3 to 4 minutes, being careful not to burn the
tempeh.
Fill each tortilla with a few strips of tempeh, some vegetables, a few pieces of avocado, arugula,
about 2 tablespoons of salsa, and cheese if using; roll up and enjoy.
Yield: 4 servings
COCONUT VEGETABLE CURRY WITH CHICKPEAS
This quick curry can be made in a snap! Serve over brown jasmine rice for an easy weekday meal.
2 tablespoons virgin coconut oil
1 tablespoon finely chopped fresh ginger
1½ teaspoons whole cumin seeds
1 teaspoon black mustard seeds
3 small red potatoes, cut into cubes
3 medium carrots, diced
½ teaspoon ground turmeric
2 teaspoons ground coriander
1 teaspoon curry powder
1 tablespoon tomato paste
one 14-ounce can coconut milk
¼ to ½ cup water
1 small zucchini, diced
1 cup frozen peas
2 cups cooked chickpeas
1 to 2 teaspoons sea salt
½ cup chopped fresh cilantro
Heat a 4- to 6-quart pot over medium heat and add the coconut oil. Add the ginger, cumin seeds, and
mustard seeds and cook for 1 to 2 minutes, or until the seeds begin to “pop.”
Add the potatoes, carrots, turmeric, coriander, and curry powder and stir well. Continue to cook for
another minute or so. Add the tomato paste, coconut milk, and water and stir well to combine.
Simmer, covered, for 5 to 10 minutes, or until the potatoes and carrots are almost done but still a little
crisp.
Add the zucchini, peas, chickpeas, and sea salt, cover, and simmer until the vegetables are tender,
another 6 to 7 minutes. Remove from the pot from the heat and stir in the cilantro.
Yield: 4 servings
CUBAN BLACK BEAN AND YAM STEW WITH AVOCADO
SALSA
This hearty stew makes a great weeknight meal! Serve with the Avocado Salsa below and the
Cabbage Salad with Cilantro Vinaigrette (here).
SOUP
2 cups dry black beans (soaked for 8 to 24 hours)
6 to 8 cups water
2 bay leaves
1 tablespoon extra-virgin olive oil or virgin coconut oil
1 large onion, chopped
6 to 8 garlic cloves, crushed
1 jalapeño pepper, finely diced
2 teaspoons ground cumin
2 teaspoons dried oregano
1 teaspoon chili powder
pinch cayenne pepper
1 large yam, peeled and diced
2 to 4 tablespoons freshly squeezed lime juice
2 to 3 teaspoons sea salt
AVOCADO SALSA
2 large avocados, diced
½ small red onion, finely diced
2 to 3 tablespoons freshly squeezed lime juice
¼ cup chopped fresh cilantro
To cook the beans, drain off the soaking water from the beans and rinse well. Place the beans, water,
and bay leaves into a 6- or 8-quart pot and bring to a boil. Cover, reduce the heat to low, and simmer
for about 1½ hours, or until the beans are cooked.
When the beans are close to being done, begin to prepare the other ingredients for the stew. Heat the
oil in a large skillet over medium heat. Add the onion and sauté until soft, about 5 minutes. Add the
garlic, jalapeño pepper, cumin, oregano, chili powder, cayenne, and diced yam and sauté a minute or
so more. Transfer the mixture to the pot of cooked black beans and simmer for 15 to 20 minutes, or
until the yams and beans are tender. Remove and discard the bay leaves. Add the lime juice and sea
salt, and mix well. Taste and adjust the salt and seasonings if necessary.
To make the salsa, place all the ingredients into a small bowl and mix gently. To serve, ladle the stew
into serving bowls and top with a few spoonfuls of the salsa.
Yield: 6 servings
CURRIED CHICKPEA AND SQUASH STEW
Serve this flavorful stew over cooked brown jasmine rice, with a dollop of Coconut Milk Yogurt
(here) on top. You can vary the recipe by replacing the squash with potatoes or yams if desired.
2 tablespoons virgin coconut oil
1 medium onion, chopped
4 to 5 garlic cloves, crushed
2 teaspoons curry powder
1 teaspoon ground cumin
1 teaspoon ground coriander
½ teaspoon ground turmeric
½ teaspoon ground cinnamon
pinch cayenne pepper
2 delicata squash, cut into chunks
2 cups diced tomatoes
3 to 4 cups chopped kale or spinach
3 cups cooked chickpeas
1 cup reserved bean cooking liquid or water
1 to 2 teaspoons sea salt or Herbamare
Heat the coconut oil in an 11-inch skillet or 6-quart pot over medium heat. Add the onion and sauté
for about 5 minutes, or until soft. Add the garlic and spices and sauté for 1 minute more.
Add the squash and tomatoes, cover, and simmer over low to medium-low heat until the squash is
tender, about 15 minutes.
Add the kale, cooked chickpeas, bean cooking liquid or water, and sea salt and gently stir to combine.
Simmer for 5 minutes more, or until the kale is tender. Taste and add more salt and seasonings if
desired.
Yield: 4 to 6 servings
FALL VEGETABLE STEW WITH MOROCCAN SPICES
This is a wonderful warming dish that celebrates the flavors of autumn. Serve this stew over cooked
quinoa with a fresh green salad or lightly steamed broccoli on the side.
2 tablespoons extra-virgin olive oil
1 large onion, chopped
6 garlic cloves, minced
2 teaspoons ground cardamom
2 teaspoons curry powder
1 to 2 teaspoons sea salt
½ teaspoon freshly ground black pepper
pinch cayenne pepper
3 large carrots, diced
3 medium red potatoes, diced
1 small delicata squash, cut into chunks
½ cup dried currants or raisins
2 cups tomato sauce
2 cups cooked chickpeas
1 cup water
¾ cup almonds
½ cup dried figs, chopped
chopped fresh mint, for garnish
Heat the olive oil in a 6-quart pot over medium heat. Add the onion and sauté until tender, about 5
minutes.
Add the garlic, cardamom, curry powder, sea salt, black pepper, and cayenne and sauté a few minutes
more.
Add the carrots and potatoes and stir well to coat with the oil and spices. Sauté the potatoes and
carrots for about 5 minutes, then add the squash and stir to combine. Add the currants, tomato sauce,
chickpeas, and water. Place a lid on the pot and continue to cook until the vegetables are tender,
stirring occasionally, 25 to 30 minutes, adding more water if necessary.
Preheat the oven to 350°F. Spread the almonds out in a glass baking dish. Roast in the oven for about
10 minutes. Transfer to a plate to cool. When completely cooled, chop the almonds.
Just before serving, sprinkle the figs and almonds on top of the stew, and garnish with the chopped
mint leaves.
Yield: 4 to 6 servings
LENTIL AND SPINACH DAL
Here is a simple, easy recipe that is delicious served over cooked brown basmati rice with a dollop
of Raita (here) on top.
1 tablespoon virgin coconut oil
1 medium onion, diced
2 teaspoons grated fresh ginger
1 teaspoon ground cumin
1 teaspoon garam masala
½ teaspoon ground turmeric
pinch cayenne pepper
2 cups green or brown lentils, rinsed
5 to 6 cups water
3 to 4 cups chopped fresh spinach
1 teaspoon sea salt
Heat the coconut oil in a 4- or 6-quart pot over medium heat. Add the onion and sauté until soft, about
5 minutes. Stir in the ginger, cumin, garam masala, turmeric, and cayenne and sauté for 30 to 60
seconds more.
Add the lentils to the pot with the onions and spices, and stir in the water. Cover and simmer for
about 40 minutes, or until the lentils are cooked through.
Add the spinach and sea salt. Taste and add more cayenne if you prefer a spicier dal. Simmer for a
few minutes more and serve.
Yield: 4 to 6 servings
LUSCIOUS LENTIL AND BROWN RICE CASSEROLE
I like making casseroles once the weather cools down in autumn. Serve with the Beet, Kale, andWalnut Salad (here) and a spoonful of Cultured Vegetables (here) for a nourishing, balanced meal.
1 tablespoon extra-virgin olive oil
1 medium red onion, chopped
1 to 2 garlic cloves, crushed
2 large carrots, diced
½ teaspoon dried thyme
1 teaspoon garam masala
1 teaspoon sea salt
2 cups frozen chopped spinach
2 tablespoons red wine vinegar
¾ cup green lentils
½ cup brown basmati rice
4½ cups water
Preheat the oven to 350°F.
Heat the olive oil in an ovenproof pot or 3-quart Dutch oven over medium heat. Add the onion and
garlic and sauté, stirring frequently, for about 3 minutes, Add the carrots, thyme, garam masala, and
sea salt and stir to coat with the oil. Sauté for a few minutes more, then add the chopped spinach and
stir to combine.
Cook until the spinach has thawed and the mixture is sizzling again, then add the vinegar and stir to
loosen up any browned bits from the bottom of the pot. Quickly add the lentils, rice, and water and
mix well.
Cover, transfer to the oven, and bake for about 90 minutes. Serve.
Yield: 4 servings
NAVY BEANS IN A HOMEMADE BARBECUE SAUCE
Serve these scrumptious beans for a summer meal with the Lemon Millet Patties (here) and a large
garden salad for a balanced meal. If you do not want to cook your own beans for this, or are pinched
for time, you can use 3 cans of navy beans in place of the dry navy beans, water, and garlic cloves.
This is adapted from a recipe of Bastyr University instructor, Mary Shaw.
BEANS
1½ cups dry navy beans (soaked for 8 to 24 hours)
6 cups water
4 garlic cloves, peeled
BARBECUE SAUCE
1 tablespoon extra-virgin olive oil
1 small onion, finely chopped
4 garlic cloves, crushed
¼ cup tomato paste
¼ cup apple cider vinegar
¼ cup pure maple syrup
1 tablespoon blackstrap molasses
1 teaspoon sea salt or Herbamare
¼ to ½ teaspoon chipotle chile powder, plus more if desired
½ cup bean cooking liquid or water
To prepare the beans, soak the beans in a large bowl on your kitchen counter for 8 to 24 hours. Drain
off soaking water and rinse well. Transfer the beans to a 3-quart pot, add the water and garlic cloves,
and bring to a boil. Reduce the heat to a simmer and cook the beans for about 1 hour, or until soft and
cooked through. Drain the beans, reserving the cooking liquid, and set aside.
To make the sauce, heat the olive oil in a 6-quart pot over medium heat. Add the onion and crushed
garlic and sauté for 5 to 7 minutes.
In a small bowl, mix together the tomato paste, vinegar, maple syrup, molasses, sea salt, chipotle
chile powder, and bean cooking liquid or water.
Add the drained beans and tomato mixture to the onion-garlic mixture and mix thoroughly to combine.
Simmer, covered, for 20 to 25 minutes, stirring occasionally and adding more water or bean cooking
liquid if necessary. Taste and add more sea salt and chipotle chile powder if desired.
Yield: 4 to 6 servings
SPICY BLACK-EYED PEA STEW
Black-Eyed Pea stew, oftentimes called Hoppin John, is a typical southern dish. Serve this stew overbrown rice or Easy Polenta (here) with a side of Apple-Spiced Collard Greens (here) for a balanced,
colorful meal!
2 cups dry black-eyed peas, rinsed
2 bay leaves
6 cups water
1 tablespoon extra-virgin olive oil
1 medium onion, chopped
8 garlic cloves, minced
2 to 3 tablespoons chopped fresh thyme or 1 tablespoon dried
½ teaspoon crushed red chili flakes
¼ teaspoon freshly ground black pepper
2 large carrots, chopped
2 to 3 celery stalks, chopped
1 medium red bell pepper, diced
½ cup fresh or frozen organic corn kernels
2 teaspoons sea salt or Herbamare
2 to 3 tablespoons brown rice vinegar or apple cider vinegar
Place the black-eyed peas into a 3-quart stainless steel pot with the bay leaves and water, and bring
to a boil. Reduce the heat to a simmer and cook for about 45 minutes, or until the peas are cooked.
Drain off the peas over a bowl, reserving the cooking liquid to add to the stew if needed. Remove and
discard the bay leaves.
Heat the olive oil in an 11- or 12-inch deep skillet, or a 6-quart pot, over medium heat. Add the onion
and garlic and sauté for about 5 minutes. Add the thyme, red chili flakes, black pepper, carrots,
celery, bell pepper, and corn kernels and sauté for 5 to 7 minutes more, or until the vegetables begin
to get tender.
Add the cooked beans and sea salt and simmer, covered, until the vegetables are tender, about 10
minutes more, adding a little of the reserved bean cooking liquid if necessary. Stir in the vinegar.
Taste and adjust the salt and seasonings if necessary.
Yield: 4 to 6 servings
WHITE BEAN AND VEGETABLE STEW
Serve this scrumptious stew with the Italian Greens Salad with Red Wine Vinaigrette (here) and the
Herbed Focaccia Bread (here) for a balanced meal. If you don’t have cannellini beans on hand, try
cooking with another white bean such as navy or Great Northern.
BEANS
3 cups dry cannellini beans (soaked for 8 to 24 hours)
1 strip kombu
8 cups water
STEW
2 tablespoons extra-virgin olive oil
1 large onion, chopped
4 to 5 garlic cloves, crushed
1 tablespoon dried thyme
2 teaspoons dried rosemary, crushed
2 teaspoons dried tarragon
3 celery stalks, chopped
3 large carrots, peeled and diced
4 cups bean cooking liquid, chicken stock, or water
2 medium zucchini, diced
1 to 2 teaspoons sea salt or Herbamare
½ cup finely chopped fresh parsley
OPTIONAL GARNISHES
chopped fresh parsley
sliced Kalamata olives
crumbled organic feta cheese
To cook the beans, drain and rinse the soaked beans, place them into a 6-quart pot with the kombu and
water, and bring to a boil. Reduce the heat and simmer for about 1 to 1½ hours. Drain the beans
through a colander over a bowl, reserving the bean cooking liquid. Set aside.
To make the stew, heat the olive oil in a 6-quart pot over medium heat. Add the onion and sauté for
about 5 minutes. Add the garlic, thyme, rosemary, and tarragon and sauté for 1 minute more. Add the
celery and carrots and sauté for about 3 minutes more.
Add the cooked beans and bean cooking liquid, stock, or water. Add extra liquid for a thinner stew.
Simmer, covered, for about 15 minutes, or until carrots and celery are slightly tender but not
completely soft. Add the zucchini and continue to simmer until the zucchini is tender, 5 to 10 minutes
more.
Season with sea salt or Herbamare to taste and stir in the parsley. Ladle into bowls and top each
bowl with chopped parsley, olive slices, and crumbled cheese if desired.
Yield: 6 servings
SENSUOUS VEGAN VEGETABLE AND BEAN ENCHILADAS
This recipe does take some time to prepare, but you are rewarded with a large batch of enchiladas
that are bursting with flavor. The enchiladas can easily be frozen before they are baked for another
night’s quick meal. Serve with the Arugula Salad with Lime Vinaigrette (here).
SAUCE
2 large dried ancho chiles, seeded
2 small dried chipotle chiles, seeded
1½ cups boiling water
¼ cup extra-virgin olive oil
6 garlic cloves, crushed
1 small onion, finely diced
2 teaspoons sea salt
2 tablespoons ground cumin
2 tablespoons raw cacao powder
1 tablespoon coconut sugar
2 cups organic tomato sauce
½ cup tapioca flour or arrowroot powder
2 cups cold water
ENCHILADAS
1 tablespoon extra-virgin olive oil, plus more for greasing the dishes
1 large onion, diced
4 garlic cloves, crushed
2 teaspoons sea salt
1 tablespoon ground cumin
2 teaspoons dried oregano
½ teaspoon ground cinnamon
2 large yams, peeled and diced
2 medium zucchini, diced
1 medium red bell pepper, diced
2 tablespoons freshly squeezed lime juice
6 cups cooked black beans
1 cup reserved bean cooking liquid or water
16 to 20 organic corn tortillas or collard greens
To make the sauce, place the seeded ancho and chipotle chiles in a small bowl and pour the boiling
water over them; let stand for 15 minutes.
In a 2- or 3-quart saucepan over medium heat, heat the olive oil. Add the garlic, onion, and sea salt
and sauté until tender. Add the ground cumin, cacao powder, and sugar and sauté for a few minutes
more. Add the tomato sauce and soaked chile peppers with their soaking water and simmer for about
10 minutes.
Mix the tapioca flour and cold water in a small bowl and stir to dissolve. Pour the sauce mixture and
the dissolved tapioca flour into a blender and blend on high until smooth.
To make the enchiladas, heat the olive oil in an 11- or 12-inch skillet over medium heat. Add the
onion and garlic and sauté for 3 to 5 minutes. Add the sea salt, cumin, oregano, and cinnamon and
sauté for 1 minute.
Add the diced yams and sauté for about 5 minutes. Then add the diced zucchini and diced bell pepper
and sauté for about 5 minutes more, or until the zucchini begins to get tender. Turn off heat and add the
fresh lime juice, cooked black beans, and the 1 cup reserved cooking liquid or water. Taste and
adjust the salt and seasonings if necessary.
Preheat the oven to 400°F.
This recipe makes about 16 large enchiladas; enough to fill two 9 x 13-inch baking dishes. You may
either bake them all at once in two baking dishes or bake just one dish and freeze the other half of the
enchiladas in two 8 x 8-inch food storage containers before baking (see Tip).
To assemble the enchiladas, coat one or two 9 x 13-inch baking dishes with olive oil. Warm each
corn tortilla in a skillet with oil or dip each in the warm sauce. Take a warmed corn tortilla and fill it
with the bean and vegetable mixture, roll, and place in the prepared baking dish with the seam side
down. Repeat this until all of the filling has been used. Cover the enchiladas evenly with the sauce.
(At this point, if you are not planning to bake all the enchiladas at once, cover and freeze some of
them in food storage containers.)
Place a lid or baking sheet over the 9 x 13-inch baking dish and bake the enchiladas for 45 to 50
minutes.
Yield: 10 to 12 servings
Tip: To bake frozen enchiladas, place the container under hot running water to release. Then transfer the frozen
enchiladas to an appropriate-size, oiled baking dish and bake as directed above. It will take at least an additional 20
minutes to bake frozen enchiladas.
SAVORY ADZUKI BEAN AND MUSHROOM SHEPHERD’S
PIE
Serve this nourishing, hearty meal on a chilly winter evening along with a few spoonfuls of Garlic
Kale Kraut (here) and steamed broccoli.
FILLING
2 cups dry adzuki beans, rinsed
6 cups water
1 strip kombu
1 tablespoon extra-virgin olive oil, plus more for greasing the dish
1 medium onion, diced
1 to 2 teaspoons dried thyme
1 teaspoon dried oregano
3 to 4 carrots, chopped
3 to 4 celery stalks, chopped
2 to 3 cups chopped cremini mushrooms
1 to 2 cups Homemade Vegetable Stock (here) or Homemade Beef Stock (here)
½ cup chopped fresh parsley
sea salt
freshly ground black pepper
TOPPING
3 large baking potatoes or yams, peeled and cut into large chunks
¼ cup extra-virgin olive oil or organic butter
sea salt or Herbamare
To cook the adzuki beans, rinse the beans and place them into a 3-quart pot, add the water and kombu,
and bring to a boil. Reduce the heat to a simmer and cook for 1 hour, or until the beans are tender.
Remove the kombu.
Preheat the oven to 375°F. Oil a 3-quart casserole dish.
To make the filling, when the beans are almost done, heat the olive oil in an 11-inch skillet over
medium heat. Add the onion and sauté until soft, about 5 minutes. Then add the dried herbs, carrots,
celery, and mushrooms and sauté for another 5 to 7 minutes, or until the vegetables are barely tender
but not soft.
Add the stock and chopped parsley, and season to taste with sea salt and black pepper. Add the
cooked beans and mix well to combine. Simmer for a few minutes, and then transfer the mixture to the
oiled casserole dish.
To make the topping, put the potatoes or yams (or a combination of both) into a 3-quart pot, cover
with water, and boil for 7 to 10 minutes, or until soft and cooked through. Drain off most of the water,
reserving some.
Transfer the potatoes to a glass mixing bowl, add the olive oil or butter and sea salt, and beat with an
electric mixer until light and fluffy, adding some of the reserved cooking water if necessary. Spoon
the potato topping onto the bean and vegetable mixture in the casserole dish and spread it out with the
back of the spoon. Bake for 30 to 35 minutes. Serve piping hot.
Yield: 6 servings
19
FISH, POULTRY, AND MEAT
There is no higher religion than human service. To work for the common good is the
greatest creed.
—Woodrow Wilson
Basil-Balsamic Wild Salmon with Plum Tomato Topping
Spiced Citrus Salmon
Wild Salmon with Ginger-Lime Marinade
Wild Salmon with Lemon, Garlic, and Thyme
Poached Halibut with Tomatoes and Fresh Herbs
Fish Tacos with Fresh Tomato-Peach Salsa
Chicken Fricassee
Chicken Verde Enchiladas
Simple Chicken Nuggets
Coconut-Lime Chicken with Almond Dipping Sauce
Home-Style Chicken and Vegetable Stew
Indian Chicken Curry
Mustard-Tarragon Roasted Chicken
Roasted Chicken with Garlic and Herbs
Whole Roasted Organic Chicken with Lemon and Herbs
Apricot and Fig Roasted Turkey Breast
Green Curry Lamb Stew
Beef and Broccoli Red Curry
Beef Stew with Swiss Chard
Fall Vegetable Beef Roast
Summer Vegetable Spaghetti
Animal foods can play a very healthful role in the diet. In fact, animal foods contain essential
nutrients for proper cognitive development in children and in utero—omega-3 fatty acids, zinc, B
vitamins, Vitamin A, and essential amino acids. Replacing refined, processed foods with wholesome
meals based on animal foods nourishes a depleted body, as animal foods are dense sources of so
many nutrients.
Remember to always purchase organic pastured chicken, organic grass-fed meats, and wild
Alaskan fish to be sure you are getting the safest and most nutritious forms of these foods. For more
information on this please refer to here.
Use the recipes in this chapter to create healthy meals for you and your family. It’s important to
remember that animal foods are digested and utilized by the body best when served with vegetables
—try a raw, lacto-fermented recipe in “Get Cultured!” (chapter 11) or any of the recipes in the Fresh
Salads and Vegetables chapter (chapter 16).
BASIL-BALSAMIC WILD SALMON WITH PLUM TOMATO
TOPPING
Serve this flavorful salmon dish with the Balsamic Roasted Beets (here) and a large garden vegetable
salad. Always remember to purchase wild salmon from the Pacific coast—preferably from Alaska.
Avoid consuming farmed salmon as it is a dangerous risk to your health. Research shows that most
farmed salmon contains chemicals that damage mitochondrial function in the body, which changes
how you process blood sugar, leading to an increased risk for diabetes.
2 pounds wild Alaskan salmon fillets
MARINADE
1 cup tightly packed fresh basil leaves
freshly squeezed juice of 1 lemon
¼ cup balsamic vinegar
¼ cup extra-virgin olive oil
3 garlic cloves, peeled
1 teaspoon sea salt
1 to 2 teaspoons finely grated lemon zest
TOPPING
1 cup chopped fresh plum tomatoes
½ cup Kalamata olives, pitted and chopped
½ cup crumbled organic feta cheese (optional)
1 tablespoon extra-virgin olive oil
2 to 3 tablespoons finely chopped fresh basil
Rinse the salmon fillets under cool running water and place them, skin side up, in a shallow baking
dish.
To make the marinade, place all the ingredients for the marinade into a blender and blend on high
until completely puréed and smooth. Pour the marinade over the salmon fillets, cover, and let
marinate in the refrigerator for 1 to 4 hours.
Preheat the oven to 400°F. Drain off the marinade from the fish and flip the fillets so that the skin side
is down. Bake the salmon for 10 minutes per inch of thickness. Drizzle some of the remainingmarinade over the salmon halfway through the baking. Discard the remaining marinade.
While the salmon is baking, prepare the topping. Place all the ingredients for the topping into a small
bowl and gently mix to combine. To serve, let each person spoon some of the topping over his or her
piece of salmon.
Yield: 4 to 6 servings
SPICED CITRUS SALMON
This salmon recipe contains a bouquet of citrus flavors and pairs well with the Steamed Vegetables
with Lemon-Garlic Dressing (here) and cooked quinoa. Try topping the baked salmon with the Fresh
Mango Salsa (here).
2 pounds wild Alaskan salmon fillets
MARINADE
½ cup freshly squeezed orange juice
¼ cup freshly squeezed lime juice
¼ cup freshly squeezed lemon juice
¼ cup extra-virgin olive oil
2 tablespoons minced shallots
2 garlic cloves, crushed
1 to 2 teaspoons sea salt
½ to 1 teaspoon crushed red chili flakes
Rinse the salmon under cool running water and place the fillets, skin side up, in a shallow baking
dish.
To make the marinade, in a separate dish, whisk together all the ingredients. Pour the marinade over
the salmon fillets, cover, and let marinate in the refrigerator for 2 to 4 hours.
Preheat the oven to 400°F. Drain off the marinade from the fish and flip the fillets so that the skin side
is down. Bake, uncovered, for 10 minutes per inch of thickness. To avoid overcooking, it is best to
take the salmon out just before it is cooked through as it will continue to cook after you take it out of
the oven.
Yield: 4 to 6 servings
WILD SALMON WITH GINGER-LIME MARINADE
Wild salmon is a good source of vitamin D, protein, omega-3 fatty acids, selenium, and vitamins B12
and B3. Serve this dish with Roasted Yams with Rosemary (here), and the Autumn Harvest Salad
with Balsamic Vinaigrette (here).
2 pounds wild Alaskan salmon fillets
MARINADE
½ cup tamari or coconut aminos
freshly squeezed juice of 1 lime
2 tablespoons pure maple syrup
1 teaspoon grated fresh ginger
2 to 4 garlic cloves, crushed
few dashes hot pepper sesame oil
Rinse the salmon under cool running water and place the fillets, skin side up, in a glass baking dish.
To make the marinade, mix all the ingredients in a small bowl and pour over the salmon. Cover the
baking dish and marinate in the refrigerator for 30 minutes to 2 hours.
Preheat the oven to 400°F. Drain off the marinade from the fish and flip the fillets so that the skin side
is down. Cook 10 minutes per inch of thickness, 15 to 25 minutes, or until done.
Yield: 4 to 6 servings
WILD SALMON WITH LEMON, GARLIC, AND THYME
Baking is a great and easy way to prepare salmon. Serve salmon with Baked Winter Squash (here)
and the Pear and Hazelnut Salad with Creamy Cranberry Dressing (here).
2 pounds wild Alaskan salmon fillets
¼ teaspoon sea salt or Herbamare
2 teaspoons dried thyme
½ teaspoon freshly ground black pepper
3 to 5 garlic cloves, crushed
2 tablespoons extra-virgin olive oil
1 lemon, cut into slices
Preheat the oven to 400 F.
Rinse the salmon under cool running water and pat dry. Place the fillets, skin side down, in a glass
baking dish. Sprinkle with sea salt, dried thyme, and pepper. Rub in the crushed garlic then drizzle
with the olive oil. Place the lemon slices on top of the salmon.
Bake for 10 minutes per inch of thickness. To avoid overcooking, it is best to take the salmon out just
before it is cooked through because it will continue to cook after you take it out of the oven.
Yield: 4 to 6 servings
POACHED HALIBUT WITH TOMATOES AND FRESH HERBS
Serve this simple fish dish over brown rice noodles or Pine Nut–Studded Rice (here) and a fresh
green salad. If halibut is unavailable, you can use wild salmon instead—it’s equally delicious!
2 pounds fresh halibut fillets, skin removed
¼ cup freshly squeezed lemon juice
½ teaspoon sea salt
1 tablespoon extra-virgin olive oil
1 small red onion, chopped
1 teaspoon Italian seasoning
2 garlic cloves, crushed
2 small zucchini, chopped
½ cup Kalamata olives, pitted
2 cups chopped plum tomatoes
½ cup chopped fresh basil
2 teaspoons chopped fresh oregano
1 tablespoon sherry vinegar
Cut the skin from halibut with a very sharp knife, then place halibut fillets in a shallow dish and cover
with the lemon juice and sea salt. Let the fillets marinate for about 10 minutes while preparing the
other ingredients.
Heat the olive oil in an 11-inch, deep skillet over medium heat. Add the onion and sauté for 5 to 7
minutes, or until it begins to turn golden. Add the Italian seasoning, garlic, zucchini, and olives and
sauté for 1 minute more.
Move vegetables to the side of the skillet and add the halibut fillets. Cook for 3 minutes then flip. Add
the tomatoes, basil, and oregano, and a little water if needed. Move the vegetables so they surround
the halibut fillets. Cover and simmer on low until the halibut is done and flakes easily, about 10
minutes. Add the vinegar and serve.
Yield: 4 to 6 servings
Tip: When you purchase your fish at the market, have the fishmonger cut the skin off the fish.
FISH TACOS WITH FRESH TOMATO-PEACH SALSA
These soft tacos are easy to make and delicious served with the peach salsa. If peaches are out of
season, or you do not want to take the extra time to prepare the salsa, then use an organic store-bought
tomato salsa instead.
1 pound fresh wild Alaskan salmon or halibut fillets, skin removed
virgin coconut oil, for sautéing
MARINADE
3 tablespoons freshly squeezed lime juice
2 garlic cloves, crushed
2 teaspoons ground cumin
¼ teaspoon chipotle chile powder
½ teaspoon sea salt
OTHER INGREDIENTS
organic sprouted corn tortillas or gluten-free tortillas
thinly sliced avocado
thinly sliced Napa cabbage or romaine lettuce
1 recipe Fresh Tomato-Peach Salsa (here)
grated raw organic Jack cheese (optional)
Cut the skin off the fish fillets, then cut the fish into 1-inch cubes. Place the cubes into a small bowl or
shallow dish.
To make the marinade, mix all the ingredients in a small bowl. Pour the marinade over the fish and
mix gently with a spoon. Transfer to the refrigerator and let marinate for about 30 minutes.
While the fish is marinating, prepare the other ingredients.
To cook the fish, heat about 1 tablespoon of virgin coconut oil in an 11- or 12-inch skillet over
medium-high heat. Add the cubed fish and sauté gently for 5 to 6 minutes, or until the fish is cooked
through.
Fill each tortilla with some of the cooked fish, avocado, cabbage, salsa, and the cheese if desired.
Serve immediately.
Yield: 4 servings
CHICKEN FRICASSEE
A stew made by frying the meat first and then cooking it with vegetables and a liquid is called a
fricassee. There are many different fricassee recipes using all sorts of different ingredients and herbs.
This recipe is made gluten-free by replacing the traditional white flour for dredging with arrowroot
powder. Serve this dish over polenta or brown rice noodles along with a large green salad.
¼ cup arrowroot powder
½ teaspoon sea salt or Herbamare
½ teaspoon freshly ground black pepper
1 teaspoon dried thyme
1 to 1½ pounds organic skinless, boneless chicken breasts, cut into pieces
1 tablespoon extra-virgin olive oil
10 to 12 garlic cloves, crushed
2 cups chopped tomatoes
3 tablespoons white wine vinegar
2 tablespoons tomato paste
¼ to ½ cup water
one 14-ounce jar artichoke hearts, drained and rinsed
½ cup pitted Kalamata olives
¼ cup tightly packed chopped fresh basil
2 tablespoons chopped fresh oregano
6 cups baby spinach
sea salt
freshly ground black pepper
chopped fresh basil, for garnish
chopped fresh oregano, for garnish
In a shallow dish gently mix together the arrowroot powder, sea salt or Herbamare, pepper, and
thyme with a fork. Add the chicken pieces and stir around to coat with arrowroot mixture.
Heat the olive oil in an 11-inch, deep skillet over medium heat. Add the chicken pieces and sauté
lightly for about 5 minutes, turning the chicken to cook on all sides. Add the garlic and continue to
cook for 1 minute more, keeping everything moving in the skillet. Add the tomatoes, vinegar, tomato
paste, and water and stir to combine. Add the artichoke hearts, olives, basil, and oregano and mix
well. Cover and simmer for 25 to 35 minutes over low heat, stirring occasionally.
Add the spinach and cook for 5 minutes more. Remove from the heat and season with salt and pepper
to taste. Garnish with chopped fresh basil and oregano.
Yield: 4 to 6 servings
CHICKEN VERDE ENCHILADAS
Sometimes I like to boil a whole chicken and use the broth to make a soup, and the chicken for a
variety of other dishes, this one being one of them. Remember to save some of the broth for making
this recipe. These enchiladas can easily be frozen in serving-size containers before baking. This wayyou will have a homemade meal ready to go in the oven for another night. Serve the enchiladas with
cooked brown basmati rice and the Cabbage Salad with Cilantro Vinaigrette (here).
SAUCE
1 pound fresh tomatillos, husks removed
1 small onion, peeled and ends trimmed off
4 to 5 garlic cloves, peeled
2 jalapeño peppers, seeded
2 to 3 serrano chiles, seeded
¼ cup tightly packed fresh cilantro
1 tablespoon extra-virgin olive oil
1 cup organic chicken broth
½ to 1 teaspoon sea salt
ENCHILADAS
1 tablespoon extra-virgin olive oil, plus more for greasing the pan
1 small onion, finely diced
3 garlic cloves, crushed
2 teaspoons ground cumin
½ teaspoon sea salt
2 small zucchini, diced
4 cups chopped fresh spinach
½ cup chopped fresh cilantro
2 to 3 cups shredded cooked organic chicken
1 cup grated organic Pepper Jack cheese (optional)
organic corn tortillas, warmed
To make the sauce, place the tomatillos, onion, garlic, jalapeño and serrano chile peppers, and
cilantro in a blender and blend on high until smooth. Heat a 3-quart pot over medium heat and add the
olive oil. Add the blended green sauce and cook the sauce, stirring, for about 5 minutes, or until
darkened and thickened. Add the chicken broth and sea salt to taste.
To make the enchiladas, heat the olive oil in an 11- or 12-inch skillet over medium heat. Add the
onion and sauté for 5 minutes, or until soft. Add the garlic, cumin, and sea salt and sauté for 1 minute
more. Add the zucchini and spinach and sauté for about 5 minutes more, or until tender. Transfer the
filling to a large bowl along with the chopped cilantro, shredded chicken, and Pepper Jack cheese if
using. Mix well.
Preheat the oven to 375°F. Oil a 9 x 13-inch pan or similar-size casserole dish with a lid.
To assemble the enchiladas, place about ½ cup of the filling in a corn tortilla and roll tightly. Place
the tortilla, seam side down, in the oiled dish. Repeat this process until all of the filling has been
used. Pour the sauce over the enchiladas.
You may want to place some enchiladas into a small rectangular food storage container with some
sauce on top and freeze for later use.
Sprinkle the grated cheese over the sauce, if desired. Place the lid over the dish and transfer to the
preheated oven. Bake for about 40 minutes, or until the sauce is bubbly.
Yield: 6 servings
Tip: To warm tortillas for rolling, cook them one at a time in a skillet over low heat with a little coconut or olive oil,
adding more oil with each one. Alternatively, you can dip the tortillas in the warm sauce to soften.
SIMPLE CHICKEN NUGGETS
If you are in a quandary as to what to make for dinner, try this recipe and serve it alongside steamed
potatoes and green beans. The ingredients below give two versions, with eggs or egg-free; choose
one or the other. Serve the nuggets with organic honey mustard for dipping, Oven Fries (here), and a
steamed or raw vegetable for a quick, nutritious, child-friendly meal.
1 to 1½ pounds organic skinless, boneless chicken breasts
virgin coconut oil, for cooking
EGG-FREE BOWL #1
½ cup arrowroot powder
6 tablespoons water
WITH EGGS BOWL #1
2 large organic eggs, whisked
BOWL #2:
1 cup chickpea (garbanzo bean) flour
1 teaspoon Herbamare
freshly ground black pepper
Cut the chicken breasts into 1½-inch cubes.
For an egg-free version, whisk together the arrowroot and water in a small bowl and set aside. If youare using eggs, then whisk the eggs together in a separate small bowl and set aside.
In another mixing bowl, whisk together the chickpea (garbanzo bean) flour, Herbamare, and pepper.
Dip the chicken pieces into bowl #1 and then dredge in the flour mixture (bowl #2). Transfer the
nuggets to a plate as you dredge them.
Heat a large 11- or 12-inch skillet over medium heat, then add about ¼ cup coconut oil to the hot pan.
Add the nuggets, being careful not to crowd the skillet, and cook them in batches if needed. Cook for
3 to 4 minutes on each side; the timing will depend on the size of the nuggets and the heat of your
skillet. Transfer to a plate lined with a paper towels. Serve immediately.
Yield: 4 servings
Tip: I use Sprouted Garbanzo Bean Flour in my cooking because it’s easier to digest and tastes better. You can order
gluten-free sprouted flours online. See the Resources section in the back of the book.
COCONUT-LIME CHICKEN WITH ALMOND DIPPING
SAUCE
This quick-to-prepare meal is always a crowd-pleaser. Try serving it with brown rice and steamed
vegetables for an easy weeknight dinner. The chicken can also be replaced with tofu or tempeh for
equally delicious results.
CHICKEN
1 to 1½ pounds organic skinless, boneless chicken breasts, cut into 1-inch cubes
virgin coconut oil, for sautéing
MARINADE
2 tablespoons coconut milk
2 tablespoons freshly squeezed lime juice
2 tablespoons wheat-free tamari or coconut aminos
ALMOND-LIME DIPPING SAUCE
6 tablespoons almond butter
¼ cup freshly squeezed lime juice
¼ cup coconut milk
1 to 2 tablespoons wheat-free tamari or coconut aminos
1 tablespoon honey or pure maple syrup
1 to 2 garlic cloves, crushed
Place the chicken breast pieces in a bowl.
To make the marinade, mix together the coconut milk, lime juice, and tamari or coconut aminos in a
small bowl. Cover the chicken with the marinade. Stir the chicken and marinade together with a
spoon to evenly distribute. Let the chicken marinate in the refrigerator for 20 to 30 minutes.
Heat about 1 tablespoon of virgin coconut oil in a 10-inch skillet over medium-high heat. Add the
chicken pieces and sauté, stirring frequently, for 3 to 5 minutes, or until cooked through. The cooking
time will vary depending on the size of the chicken pieces.
To make the dipping sauce, whisk together all the ingredients in a bowl until well combined. The
sauce can also be warmed on the stovetop in a small pot over low heat if desired.
To serve, divide the dipping sauce equally among four small serving bowls and serve with the
chicken.
Yield: 4 servings
HOME-STYLE CHICKEN AND VEGETABLE STEW
This hearty stew is great for a chilly evening. It is quick to prepare, so it works well for a weeknight
dinner. A large green salad is always a nice accompaniment to this meal.
1 to 2 tablespoons extra-virgin olive oil
1 medium onion, diced
3 to 4 garlic cloves, crushed
1 teaspoon dried thyme
1 to 1½ pounds organic skinless, boneless chicken breasts, cut into pieces
2 to 3 large carrots, diced
3 to 4 celery stalks, diced
2 large red or yellow potatoes, diced
2½ to 3 cups Homemade Chicken Stock (here)
¼ cup arrowroot powder
1 teaspoon sea salt or Herbamare
1 cup fresh or frozen peas
½ cup chopped fresh parsley
Heat the olive oil in an 11-inch, deep skillet over medium heat. Add the onion and sauté until soft,
about 5 minutes. Add the garlic, thyme, and chicken pieces and sauté a few minutes more. Add the
carrots, celery, and potatoes and sauté 1 minute more.
Combine the stock and arrowroot powder and whisk well to combine. Transfer this mixture to the
skillet. Season the mixture with the sea salt or Herbamare, cover, and simmer for 20 to 25 minutes.
Add the peas and parsley, cover, and simmer for 5 minutes more. Taste and adjust the salt and
seasonings if necessary.
Yield: 4 servings
INDIAN CHICKEN CURRY
This dinner makes for a quick, easy weeknight meal. Serve the curry over cooked brown jasmine rice
with a large green salad on the side. Try eating a spoonful of Cultured Vegetables (here) with this
meal to maximize digestion.
1 tablespoon virgin coconut oil
1 medium onion, diced
4 garlic cloves, crushed
2 teaspoons ground cumin
1 teaspoon ground coriander
1 teaspoon curry powder
½ teaspoon ground turmeric
½ teaspoon ground cinnamon
pinch cayenne pepper
1 to 1½ pounds organic skinless, boneless chicken breasts, cut into pieces
3 large carrots, peeled and sliced
one 14-ounce can coconut milk
1 tablespoon tomato paste
4 cups thinly sliced kale or Swiss chard
1 to 2 teaspoons sea salt or Herbamare
Heat the coconut oil in a 4 to 6-quart pot over medium heat. Add the onion and sauté until soft, about
5 minutes. Add the garlic, cumin, coriander, curry powder, turmeric, cinnamon, and cayenne and sauté
for 2 minutes more. Add the chicken pieces and sauté in the spices and onion for another 5 minutes.
Add the carrots, coconut milk, and tomato paste and stir well to combine. Cover and simmer on lowheat for 15 to 20 minutes, stirring occasionally.
Add the kale, stir well, and simmer for an additional 5 minutes. Turn off the heat and season with sea
salt or Herbamare to taste.
Yield: 4 servings
MUSTARD-TARRAGON ROASTED CHICKEN
Use the extra sauce in the baking dish to drizzle over steamed red potatoes or cooked quinoa. I
usually make a double batch of this recipe so I can have leftovers for chicken salad.
2 pounds organic chicken thighs, bone in, skin on
SAUCE
½ cup fresh tarragon leaves
¼ cup Dijon mustard
2 tablespoons honey
¼ cup water
½ teaspoon sea salt
Preheat the oven to 425°F. Set out an 8 x 8-inch baking dish.
Place the chicken thighs into the baking dish and set aside.
To make the sauce, place all the ingredients into a blender and blend until smooth.
Pour the sauce over the chicken in the dish. Roast the chicken for about 40 minutes. Serve.
Yield: 4 to 6 servings
ROASTED CHICKEN WITH GARLIC AND HERBS
Serve this quick-and-easy dish with cooked brown rice and sautéed kale or a large green salad for
dinner. Use the drippings from the chicken to drizzle over the chicken and brown rice on your plate.
2½ to 3 pounds bone-in chicken breasts and legs
¼ cup white wine
2 tablespoons extra-virgin olive oil or organic butter
2 heads garlic
4 to 5 sprigs fresh thyme
4 to 5 sprigs fresh rosemary
1 teaspoon coarse sea salt
freshly ground black pepper
Preheat the oven to 400°F. Set out a 9 x 13-inch rectangular baking dish.
Rinse the chicken and place it into the baking dish. Pour the white wine over it, then drizzle with the
olive oil. Break the heads of garlic into cloves and place them around the chicken. Add the fresh
thyme and rosemary sprigs to the baking dish, then sprinkle the chicken with the sea salt and pepper.
Bake for 40 to 50 minutes, or until the chicken juices run clear. Remove the baking dish from the oven
and let the chicken rest for about 10 minutes before serving.
Yield: 4 to 6 servings
WHOLE ROASTED ORGANIC CHICKEN WITH LEMON AND
HERBS
You will need to plan in advance in order to roast a whole chicken because of the long cooking time.
Serve roasted chicken with mashed Yukon gold potatoes or baked sweet potatoes, steamed broccoli,
and a fresh salad for a complete meal.
1 whole organic chicken (3½ to 5 pounds)
1 small onion, chopped
3 garlic cloves, chopped
2 celery stalks, chopped
1 small lemon, cut into chunks
1 handful fresh parsley, chopped
¼ cup chopped fresh herbs (rosemary, thyme, marjoram)
1 tablespoon extra-virgin olive oil or organic butter
2 teaspoons sea salt or Herbamare
freshly ground black pepper
2 tablespoons arrowroot, for the gravy
Preheat the oven to 450°F.
Place the chicken in a clean sink and rinse, inside and out. Transfer to a 9 x 13-inch glass baking dish.
In a small bowl, mix together the onion, garlic, celery, lemon chunks, parsley, fresh herbs, 1
tablespoon olive oil, and 2 teaspoons sea salt or Herbamare, and pepper. Place some of the mixture
into the cavity of the chicken and sprinkle the rest around the chicken in the dish. Add about ½ inch of
water to the bottom of the baking dish. Sprinkle the top of the chicken with additional sea salt or
Herbamare, pepper, and a bit of olive oil.
Roast the chicken for 25 minutes to seal in the juices. Reduce the heat to 325°F and continue to roast
for 1 to 1½ hours, or until the chicken juices run clear. Baste the chicken throughout the roasting time
to keep the chicken moist.
To test for doneness, pull the thigh away and check for clear juices. If they are still little pink, then the
chicken needs more roasting time. You can also use a meat thermometer to test for doneness. Insert it
into the thickest part of the thigh; it should register about 165°F when fully cooked. When the chickenis done, transfer it to a platter to rest for about 10 minutes before carving.
Pour the juices from the baking dish through a fine-mesh strainer into a small saucepan. Whisk about 2
tablespoons of arrowroot powder mixed with a little cold water in a small bowl and stir to dissolve.
Add to the juices in the saucepan and whisk together. Simmer over low heat, whisking constantly,
until the gravy thickens. Season to taste with salt and pepper.
Carve the chicken and serve with the hot gravy.
Yield: 6 to 8 servings
APRICOT AND FIG ROASTED TURKEY BREAST
Serve this festive dish at your next holiday gathering or for just a comfy home cooked family meal on
a chilly evening. Try serving it with Baked Winter Squash (here), and the Pear and Hazelnut Saladwith Creamy Cranberry Dressing (here). Dried figs can replace the fresh ones here; just soak them in
water for about 30 minutes before using.
1 organic turkey breast (2½ to 3 pounds) bone in, skin on
¼ cup apricot jam
¼ cup balsamic vinegar
¼ cup water
2 tablespoons extra-virgin olive oil
1 tablespoon finely chopped fresh oregano
1 teaspoon sea salt
1 small leek, chopped
8 to 10 fresh black mission figs
Rinse the turkey breast and place it in a baking dish.
In a small bowl, whisk together the apricot jam, balsamic vinegar, water, olive oil, oregano, and sea
salt and pour over the turkey breast. Place the leek and figs on the bottom of the dish around the
turkey. Cover the dish and refrigerate for 1 to 4 hours, or overnight.
Preheat the oven to 325°F. Transfer the baking dish with the turkey and marinade to the preheated
oven and roast for 1½ to 2 hours, or until the juices run clear. A meat thermometer inserted into
thickest part of meat should read approximately 170°F. I have also baked this at 200°F for 3 to 4
hours, which makes the meat much more tender. Remove from oven and let rest for about 10 minutes
before carving.
To serve, cut the turkey into slices and transfer to a serving platter. Place the figs and leeks on the
platter, and pour the juices over the turkey slices.
Yield: 4 to 6 servings
GREEN CURRY LAMB STEW
Use this recipe in your slow cooker, or cook it on the stovetop over low heat. Meat becomes more
tender and easier to digest when it’s cooked at a low temperature for a long period. Use any
vegetables you have on hand in this stew. The key is to add them later in the cooking process so that
they don’t turn to mush. If you can’t find Thai basil then use regular basil instead.
SAUCE
one 14-ounce can coconut milk
½ cup chopped fresh cilantro
4 garlic cloves
one ½-inch piece fresh ginger
1 serrano or Thai chile pepper, stemmed
1 tablespoon freshly squeezed lime juice
1 teaspoon sea salt
STEW
2 pounds lamb stew meat
1 small sweet onion, cut into half-moons
¼ pound green beans, cut into 3-inch pieces
1 medium zucchini, chopped
1 yellow bell pepper, chopped
6 to 8 cremini mushrooms, quartered
1 handful fresh Thai basil leaves
To make the sauce, place all the ingredients into a blender and blend on high until smooth. Pour the
sauce into a 3- or 4-quart slow cooker.
To assemble the stew, add the lamb stew meat and onion to the sauce in the slow cooker, cover, and
cook on low for 5 hours or on high for 2½ hours.
Add the remaining vegetables, stir, and continue to cook for another 1 to 1½ hours on low; or an
additional 30 minutes on high. You may want to add the green beans first because they take longer to
cook than the other vegetables; let them cook for about 10 minutes, then add remaining vegetables.
If you don’t have a slow cooker, simmer the sauce, meat, and onions in a covered pot on the stovetop
on the lowest heat for 1½ to 2 hours. Then add the remaining vegetables and continue to simmer until
tender, about 20 minutes more.
Yield: 6 to 8 servings
Tip: Don’t remove the seeds in the hot peppers—they add a little spice to the stew!
BEEF AND BROCCOLI RED CURRY
I use my slow cooker to make this—it takes me all of about 5 minutes to toss together! Serve this
hearty, nourishing stew with cooked rice or quinoa and a few spoonfuls of Cultured Vegetables
(here).
2 pounds organic beef stew meat
one 14-ounce can coconut milk
1 tablespoon red curry paste
1 tablespoon peanut butter, cashew butter, or sunflower seed butter
1 to 2 garlic cloves, crushed
1 teaspoon sea salt
1 medium red bell pepper, chopped
1 small head broccoli, cut into florets
1 handful fresh Thai basil leaves
Place the beef, coconut milk, red curry paste, peanut butter, garlic, and sea salt into a 3-quart slow
cooker and stir to combine. Cook on low for about 6 hours, or on high for about 3 hours. Add the bell
pepper and broccoli and continue to cook until tender, 15 to 20 minutes on high.
If you don’t own a slow cooker, place all the ingredients except for the bell peppers and broccoli into
a pot and simmer on low on the stovetop for 45 to 60 minutes. Add the vegetables and cook for
another 10 to 15 minutes or until tender.
Add the Thai basil leaves and serve.
Yield: 6 servings
BEEF STEW WITH SWISS CHARD
It is best to buy organic grass-fed beef if you are going to eat meat. If you cannot find it locally thenyou can order it online and have it shipped to you. Serve this stew over cooked quinoa. The juices
from the stew will seep down into the quinoa creating a luxurious combination. Use the Homemade
Beef Stock (here) in this recipe rather than store-bought canned or packaged stock.
2 tablespoons extra-virgin olive oil
1 medium onion, chopped
3 shallots, minced
4 garlic cloves, minced
2 teaspoons dried thyme
1 teaspoon dried rosemary, crushed
2 cups cremini mushrooms, quartered
2 large carrots, sliced ½ inch thick
1 pound organic beef stew meat
2 cups chopped fresh tomatoes
1 cup Homemade Beef Stock (here)
1 to 2 teaspoons sea salt or Herbamare
¼ to ½ teaspoon freshly ground black pepper
4 cups thinly sliced Swiss chard
1 tablespoon red wine vinegar
Heat the olive oil in a 4-quart pot over medium heat. Add the onion, shallots, and garlic; sauté for 5 to
7 minutes, or until soft and beginning to turn golden.
Add the thyme, rosemary, mushrooms, and carrots; sauté for an additional 5 minutes. Add the beef
stew meat and continue to sauté for about 5 minutes more.
Add the tomatoes, beef stock, sea salt, and black pepper, cover, and simmer over low heat for 60 to
90 minutes, stirring occasionally. Add the chard and vinegar; simmer for a few minutes more, or until
the chard is tender. Taste and adjust the salt and seasonings if necessary.
Yield: 4 servings
FALL VEGETABLE BEEF ROAST
This recipe was passed down to me from my mother and makes a great hearty meal when the weather
is beginning to get cold. Serve with raw sauerkraut and Baked Winter Squash (here) for a balanced
meal.
1 tablespoon extra-virgin olive oil or ghee
1 organic beef roast (2 to 3 pounds)
1 teaspoon sea salt
1 teaspoon freshly ground black pepper
2 teaspoons dried thyme
1 medium onion, cut into chunks
2 cups organic vegetable juice cocktail or tomato purée
2 cups Homemade Beef Stock (here)
3 to 4 large carrots, peeled and cut into 3-inch pieces
4 to 5 red potatoes, cut into large chunks
1 rutabaga or 1 yam, cut into large chunks
3 celery stalks, cut into 3-inch pieces
sea salt or Herbamare
Preheat the oven to 325°F.
Heat the olive oil in a large Dutch oven over medium-high heat. Rub the salt and pepper into the roast
on all sides. Add the roast to the Dutch oven and sear for a few minutes on all sides. Add the thyme,
onion, vegetable juice, and beef stock.
Cover, transfer to the preheated oven, and braise for 2 hours. Remove the pot from the oven and add
the remaining vegetables. Return the pot to the oven and continue to cook for 1 to 2 more hours, or
until the roast begins to fall apart and the vegetables are tender.
Season to taste with sea salt or Herbamare.
Yield: 6 to 8 servings
SUMMER VEGETABLE SPAGHETTI
I like to make this sauce toward the end of summer when there is an abundance of vegetables needing
to be used. You can freeze the sauce in pint-size jars for future use. I prefer to serve the sauce over
baked spaghetti squash, but my children prefer brown rice noodles—either way it’s a nutrient-dense
meal! Serve with a large green salad.
1 tablespoon extra-virgin olive oil
1 medium onion, diced
3 to 4 garlic cloves, crushed
1 tablespoon Italian seasoning
2 teaspoons sea salt
1 pound ground organic beef
3 carrots, diced
2 red bell peppers, diced (about 1½ cups)
1 large zucchini (about 2 cups diced)
2½ cups tomato sauce (one 24-ounce jar)
¾ cup tomato paste (one 7-ounce jar)
1 to 2 cups chopped kale
½ cup packed fresh basil leaves, chopped
½ cup fresh parsley, chopped
freshly ground black pepper
pinch crushed red chili flakes (optional)
baked spaghetti squash or brown rice noodles, for serving
Heat the olive oil in an 11- or 12-inch, deep skillet over medium heat. Add the onion and sauté for
about 5 minutes. Add the garlic, Italian seasoning, sea salt, and ground beef and sauté for another 5 to
7 minutes, or until the beef is no longer pink. Add the carrots, bell peppers, and zucchini and sauté for
5 minutes more.
Stir in the tomato sauce and paste, cover, and cook for about 20 minutes, or until the vegetables are
tender. Stir in the kale, basil, parsley, black pepper, and red chili flakes if using and simmer for few
minutes more. Taste and adjust the salt and seasonings if necessary. Serve over baked spaghetti
squash or brown rice noodles.
Yield: 6 servings
Tip: We use strained tomatoes (similar to tomato sauce) and tomato paste preserved in glass jars from the company
Bionaturae. You can order them online or find them at your local health food store.
20
DRESSINGS, DIPS, AND SAUCES
Laughter is the tonic, the relief, the surcease for pain.
—Charlie Chaplin
Balsamic Vinaigrette
Orange Vinaigrette
Honey–Poppy Seed Vinaigrette
Cilantro Vinaigrette
Herbal Vinaigrette
Red Wine Vinaigrette
Lime Vinaigrette
White Nectarine Vinaigrette
Creamy Ginger Dressing
Creamy Cranberry Dressing
Homemade Ketchup
Quick Almond Mayo
Hummus
White Bean and Roasted Red Pepper Dip
Spicy Black Bean Dip
Artichoke and Almond Pâte
Raw Almond and Vegetable Pâte
Olive Tapenade
Lemon-Basil Pesto
Kale-Hazelnut Pesto
Guacamole
Raita
Avocado Salsa
Fresh Tomato Salsa
Fresh Mango Salsa
Fresh Tomato-Peach Salsa
Fresh Marinara Sauce
Almond-Lime Dipping Sauce
Garlic-Ginger-Kudzu Sauce
Lemon-Tahini Sauce
Miso Sauce
Warm Berry Sauce
Orange-Honey-Fig Jam
Raw Blueberry-Chia Jam
Having fresh salad dressings ready to go in your fridge will be an invaluable asset to your health.
Simply drizzle your favorite dressing over some fresh, organic mixed greens and you’ll have a vital,
nutrient-packed snack or meal. Stored in a glass jar, all of the following dressings will keep for 7 to
10 days in the refrigerator. Since the olive oil in these dressings will harden slightly at cold
temperatures, simply place the jar under warm running water to thin out before using.
Eating raw vegetables with a bean dip or nut pâte is a wonderful way to get more raw vegetables
into your diet. Raw vegetables provide the desirable “crunch” that people crave, and dips provide a
slightly salty flavor and a creamy consistency that we all love.
Sauces are indispensable for spicing up cooked grains, whole-grain noodles, or steamed
vegetables. Some sauces may also be easily frozen for later use.
Enjoy the healthy whole foods recipes in this chapter in place of salad dressings, sauces, and
condiments you would buy at the store—they are much healthier for you!
SALAD DRESSINGS
BALSAMIC VINAIGRETTE
¼ cup extra-virgin olive oil
3 tablespoons balsamic vinegar
1 tablespoon pure maple syrup
2 teaspoons Dijon mustard
¼ teaspoon sea salt
Whisk together all the ingredients in a small bowl. Store the vinaigrette in a covered glass jar in the
refrigerator.
ORANGE VINAIGRETTE
¼ cup extra-virgin olive oil
1 teaspoon finely grated orange zest
¼ cup freshly squeezed orange juice
1 tablespoon balsamic vinegar
1 tablespoon chopped fresh fennel tops
¼ teaspoon sea salt
¼ teaspoon ground cinnamon
Whisk together all the ingredients in a small bowl. Store the vinaigrette in a covered glass jar in the
refrigerator.
HONEY–POPPY SEED VINAIGRETTE
¼ cup extra-virgin olive oil
3 tablespoons red wine vinegar
1 to 2 tablespoons honey
1 tablespoon poppy seeds
¼ teaspoon sea salt
Whisk together all the ingredients in a small bowl. Store the vinaigrette in a covered glass jar in the
refrigerator.
CILANTRO VINAIGRETTE
¼ cup chopped fresh cilantro
¼ cup extra-virgin olive oil
3 tablespoons brown rice vinegar or coconut vinegar
¼ teaspoon sea salt
pinch cayenne pepper
Place all the ingredients into a blender and blend until smooth. Store the vinaigrette in a covered
glass jar in the refrigerator.
HERBAL VINAIGRETTE
freshly squeezed juice of 1 small lemon
⅓ cup extra-virgin olive oil
2 tablespoons balsamic vinegar
2 teaspoons Dijon mustard
1 tablespoon pure maple syrup
2 tablespoons chopped fresh basil
2 tablespoons chopped fresh chives
1 tablespoon chopped fresh oregano
½ teaspoon sea salt
Whisk together all the ingredients in a small bowl. Store the vinaigrette in a covered glass jar in the
refrigerator.
RED WINE VINAIGRETTE
¼ cup extra-virgin olive oil
¼ cup red wine vinegar
1 teaspoon Dijon mustard
1 teaspoon pure maple syrup
½ teaspoon sea salt
1 teaspoon Italian seasoning
1 garlic clove, crushed
Whisk together all the ingredients in a small bowl. Store the vinaigrette in a covered glass jar in the
refrigerator.
LIME VINAIGRETTE
¼ cup extra-virgin olive oil
1 to 2 teaspoons finely grated lime zest
¼ cup freshly squeezed lime juice
1 tablespoon brown rice vinegar or apple cider vinegar
1 garlic clove, crushed
¼ teaspoon sea salt
¼ teaspoon ground cumin
pinch ground cardamom
Whisk together all the ingredients in a small bowl. Store the vinaigrette in a covered glass jar in the
refrigerator.
WHITE NECTARINE VINAIGRETTE
½ ripe white nectarine
6 tablespoons extra-virgin olive oil
¼ cup white wine vinegar
1 small garlic clove
¼ to ½ teaspoon sea salt
1 to 2 tablespoons finely chopped fresh parsley
Place all the ingredients except for the parsley into a blender and blend on high until puréed. Add the
parsley and blend on low speed just until incorporated; if you blend the parsley too long it will turn
the dressing green. Store the dressing in a glass jar in the refrigerator.
CREAMY GINGER DRESSING
⅓ cup sesame seeds
½ cup chopped celery
3 to 4 tablespoons chopped fresh ginger
½ cup extra-virgin olive oil
3 tablespoons brown rice vinegar or coconut vinegar
3 tablespoons wheat-free tamari or coconut aminos
2 tablespoons water
1 tablespoon pure maple syrup
⅛ teaspoon ground white pepper
Heat a small skillet over medium-low heat, add the sesame seeds, and toast for about 3 minutes. Be
sure to keep seeds moving in the skillet to prevent burning.
Remove from the heat and transfer the seeds to a blender with the remaining ingredients; blend on
high until smooth. Store the dressing in a glass jar in the refrigerator.
CREAMY CRANBERRY DRESSING
2 teaspoons extra-virgin olive oil, plus ¼ cup
2 shallots, peeled and thinly sliced
1 cup fresh cranberries
1 teaspoon finely grated orange zest
¼ cup freshly squeezed orange juice
¼ cup extra-virgin olive oil
2 tablespoons balsamic vinegar
3 to 4 tablespoons pure maple syrup
½ teaspoon sea salt or Herbamare
Heat a small skillet over medium heat. Add the 2 teaspoons of olive oil and the shallots and sauté for
3 to 5 minutes, or until soft. Add the cranberries and continue to sauté until the cranberries are soft
and have “popped.”
Transfer the mixture to a blender along with the orange zest, orange juice, ¼ cup olive oil, vinegar,
maple syrup, and sea salt and blend on high until smooth. For a thinner consistency, add a few more
tablespoons of water and blend again. Store the dressing in a glass jar in the refrigerator for up to 10
days.
HOMEMADE KETCHUP
Use this healthier, homemade recipe for ketchup as a dip for roasted potato wedges, spread onto
burgers, or wherever you would use store-bought ketchup! I use organic tomato paste sold in glass
jars from the company Bionaturae.
1½ cups tomato paste (two 7-ounce jars)
¼ cup water
¼ cup raw apple cider vinegar
3 to 4 tablespoons coconut sugar
1½ teaspoons sea salt or Herbamare
¼ teaspoon dry mustard powder
¼ teaspoon garlic powder
⅛ teaspoon celery salt
⅛ teaspoon ground cloves
⅛ teaspoon ground allspice
pinch cayenne pepper
Whisk all the ingredients together in a small saucepan and cook over very low heat for 2 to 3 minutes
to help dissolve the coconut sugar and meld the spices with the tomato paste. Taste and adjust the salt
and seasonings if necessary. Pour into a clean glass jar, cover, and store in the refrigerator where it
will keep for months.
Yield: 2 cups
QUICK ALMOND MAYO
Use this simple egg-free, soy-free mayonnaise to spread onto bread for sandwiches or use it to make
dips and salad dressings.
1½ cups slivered almonds
¾ to 1 cup warm water
⅓ cup raw apple cider vinegar
1½ teaspoons sea salt or Herbamare
1 tablespoon Dijon mustard
⅔ cup unrefined avocado oil
Place the slivered almonds, water, vinegar, sea salt, and mustard into a blender and blend until
smooth. With the motor running on a low speed, slowly add the oil. Keep blending until combined; it
should thicken up quickly.
Store the mayo in a glass jar in the refrigerator for up to 3 weeks.
Yield: about 2 cups
HUMMUS
Hummus is a traditional Middle-Eastern dish made from chickpeas, also called garbanzo beans, andtahini. It makes an excellent dip for fresh vegetables or a great spread for sandwiches or wraps.
3 cups cooked chickpeas
½ cup sesame tahini
½ cup freshly squeezed lemon juice
¼ cup extra-virgin olive oil
2 teaspoons garlic powder or 2 cloves, crushed
1 teaspoon ground cumin
1 to 2 teaspoons sea salt or Herbamare
¼ cup bean cooking liquid or water to reach desired consistency
Place all the ingredients into a food processor and process until smooth and creamy.
You will want to taste the hummus to see if it needs more lemon, tahini, garlic, or salt. For a thinner
consistency, add more water and process again. Hummus freezes very well.
Yield: 4 cups
WHITE BEAN AND ROASTED RED PEPPER DIP
This bean dip is a great alternative to hummus for people with sesame seed allergies. Try putting
some into a gluten-free tortilla along with some chopped cucumbers, tomatoes, olives, and lettuce.
Use navy, Great Northern, or cannellini beans in this recipe.
3 cups cooked white beans
1 small red bell pepper, roasted (see Tip)
½ cup almond butter
¼ cup freshly squeezed lemon juice
3 tablespoons extra-virgin olive oil
1 teaspoon garlic powder or 2 garlic cloves, crushed
½ to 1 teaspoon chili powder
1 teaspoon sea salt or Herbamare
bean cooking liquid or water
Place all the ingredients into a food processor and process until smooth and creamy.
Taste the bean dip to see if it needs more lemon, garlic, or salt. For a thinner consistency, add bean
cooking liquid or water and process again.
Yield: 4 cups
Tip: To roast red bell peppers, place them in a baking dish under the broiler until the skin is charred, turning frequently,
for 8 to 10 minutes. Remove the peppers from the baking dish and transfer to a paper bag or a covered glass bowl; let
steam at room temperature for about 10 minutes. Remove the peppers and peel off the charred skins. Cut the
peppers and remove the seeds.
SPICY BLACK BEAN DIP
Not only are black beans good in soup, but they are also wonderful as a dip. If you would like aneven spicier dip, try adding one additional jalapeño pepper and some crushed red chili flakes. You
may freeze some of this dip as long as you keep the fresh tomato out of the portion you will freeze.
1 tablespoon extra-virgin olive oil
1 small onion, chopped
1 small jalapeño pepper, chopped
3 garlic cloves, crushed
1 tablespoon ground cumin
1 teaspoon chili powder
3 cups cooked black beans, drained
1 to 2 tablespoons raw apple cider vinegar
½ teaspoon sea salt
1 to 2 plum tomatoes, diced
Heat the olive oil in a large skillet over medium heat. Add the onion, jalapeño pepper, and garlic and
sauté until the soft, about 5 minutes. Add the cumin and chili powder and sauté 1 minute more, stirring
often.
Add the cooked beans and mix in thoroughly, making sure you scrape up all of the spices from the
bottom of the skillet.
Transfer the bean and spice mixture to a food processor and process until smooth. Add the vinegar
and sea salt to taste and process again. Taste and season with more salt if necessary.
Scrape the dip from the processor into a medium bowl. Stir in the diced tomatoes.
Yield: 3 cups
ARTICHOKE AND ALMOND PÂTE
This delightful pâte is wonderful served in a bowl next to a platter of raw vegetables, or you can try
rolling into romaine lettuce leaves for a snack. You can use jarred artichoke hearts for this recipe or
you can use about 1½ cups freshly cooked artichoke hearts.
1 cup raw almonds (soaked overnight)
one 14-ounce jar of artichokes, drained and rinsed
¼ cup extra-virgin olive oil
¼ cup freshly squeezed lemon juice
½ small red onion, coarsely chopped
2 tablespoons organic capers
1 small garlic clove, peeled
½ teaspoon sea salt
Soak the almonds in a medium bowl with water to cover. Set on the countertop overnight, or for 8 to
12 hours. When ready to use drain off the soaking water and rinse well.
Place all the ingredients into a food processor fitted with the “s” blade and process until the mixture
is smooth.
Yield: 4 to 6 servings
RAW ALMOND AND VEGETABLE PÂTE
Serve this tasty and nourishing pâte with a platter of fresh organic vegetables and flax crackers. We
like to use a gluten-free cracker called Mary’s Gone Crackers, which are available at most healthfood stores and food co-ops. Wakame is a sea vegetable that gives this recipe added flavor while
providing an abundance of trace minerals; look for it in the bulk section or macrobiotic section of
your local food co-op or health food store.
1½ cups raw almonds (soaked overnight)
¼ to ½ cup wakame pieces, soaked
1 cup coarsely chopped carrots
1 cup coarsely chopped celery
½ cup coarsely chopped red bell pepper
2 to 3 garlic cloves, chopped
½ cup chopped fresh parsley
5 Medjool dates, pitted
1 to 2 tablespoons wheat-free tamari or 1 teaspoon sea salt
Soak the almonds in a medium bowl with water to cover. Set on the countertop overnight, or for 8 to
12 hours. When ready to use drain off the soaking water and rinse well.
Soak the wakame pieces in a small bowl with some filtered water for about 10 minutes. Drain off the
soaking water and place the wakame in a food processor fitted with the “s” blade.
Add the drained, soaked almonds, carrots, celery, bell pepper, chopped garlic, parsley, and dates and
pulse until well combined, being careful not to overprocess.
Add the tamari or sea salt to taste and pulse again. Store in the refrigerator until ready to serve.
Yield: 4 to 6 servings
OLIVE TAPENADE
Olive tapenade is delicious when used as a dip with carrot sticks, flax crackers, or spread onto baked
fish. You can also use it as a garnish for the White Bean and Vegetable Stew (here).
1 cup Kalamata olives, pitted
¼ cup pine nuts
¼ cup coarsely chopped roasted red bell peppers (see Tip, here)
¼ cup tightly packed fresh basil leaves
¼ cup fresh parsley
2 tablespoons capers
1 tablespoon freshly squeezed lemon juice
1 to 2 garlic cloves
¼ teaspoon freshly ground black pepper
2 tablespoons extra-virgin olive oil
Place all the ingredients except for the olive oil into a food processor fitted with the “s” blade and
pulse a few times. While still pulsing, slowly add the olive oil through the feed tube. Make sure not to
overprocess, as the mixture can quickly turn into a paste. You will want it to be a rather coarse
mixture.
Yield: 1½ cups
LEMON-BASIL PESTO
Make this pesto in the summer when fresh basil is in season and freeze in small containers for later
use. This pesto is delicious served over cooked brown rice noodles or baked fish. It also works well
tossed with lightly steamed vegetables, or spread onto a baked gluten-free pizza crust.
½ cup pine nuts
2 garlic cloves, peeled
1 to 2 teaspoons finely grated lemon zest
¼ to ½ teaspoon sea salt or Herbamare
3 cups tightly packed fresh basil leaves
¼ cup extra-virgin olive oil
3 to 4 tablespoons freshly squeezed lemon juice
Place the pine nuts, garlic cloves, lemon zest, and sea salt in a food processor fitted with the “s”
blade and pulse a few times until the mixture is coarsely ground.
Add the basil leaves and, with the food processor running, slowly add the olive oil and lemon juice
through the feed tube. Continue to process until the pesto is the desired consistency. For a thinner
consistency, add water, one tablespoon at a time.
Yield: 1 cup
KALE-HAZELNUT PESTO
Kale and hazelnuts are signature foods of the Pacific Northwest—where we live—so it would make
sense to use them in as many ways possible. Kale Pesto is one! Serve a dollop of this pesto over
baked organic chicken or grilled salmon, or toss with steamed vegetables and cooked brown rice
noodles.
¾ cup hazelnuts
4 cups chopped kale
1 to 2 garlic cloves, crushed
freshly squeezed juice of 1 lemon
½ teaspoon sea salt
½ cup extra-virgin olive oil
Preheat the oven to 350°F. Spread the hazelnuts out in a baking dish and roast in the oven for 15 to 18
minutes. Remove from oven and let cool. Transfer the roasted hazelnuts to a food processor fitted
with the “s” blade and pulse to grind coarsely.
Add the kale, garlic, lemon juice, and sea salt and process until finely ground. With the processor
running, slowing add the olive oil though the feed tube and process until combined. Taste and add
more salt and lemon juice if desired and pulse again.
Scrape the pesto out of the food processor with a rubber spatula and transfer to a jar. Refrigerate until
ready to serve.
Yield: about 1½ cups
GUACAMOLE
Guacamole is delicious served with many of the recipes in this cookbook. Try it with the MexicanPink Bean Burritos (here) or dolloped onto bowls of Spicy Black Bean Soup (here), or simply serve
as a dip for fresh cucumber slices.
3 small ripe avocados (1 pit reserved)
freshly squeezed juice of 1 lime
¼ cup finely diced red onion
1 small plum tomato, diced
¼ cup finely chopped fresh cilantro
¼ teaspoon sea salt
OPTIONAL ADDITIONS
finely diced fresh jalapeño pepper
cayenne pepper
Place the avocados into a medium bowl and mash with a fork to the desired consistency. For a
smoother dip you may place the avocados into a blender and blend until creamy.
Mix the mashed or blended avocados with the remaining ingredients in a bowl. Taste and add more
salt and lime juice if necessary.
For a spicier dip, try adding a finely diced jalapeño pepper and a pinch or so of cayenne.
If not serving right away, place the reserved pit into center of the dip, cover, and refrigerate until
ready to serve.
Yield: 2 to 4 servings
RAITA
Raita is a classic Indian condiment that provides a cooling accompaniment to many spicy dishes. Tryserving a dollop of raita atop a serving of Lentil and Spinach Dal (here) or Curried Vegetables
(here). Use the Coconut Milk Yogurt (here) if you are dairy-free.
1 cup organic plain yogurt (cow, goat, or coconut)
1 small cucumber, seeded and finely diced
1 tablespoon finely chopped fresh mint
½ teaspoon whole cumin seeds
pinch sea salt
Combine all the ingredients in a small bowl and chill until ready to serve.
Yield: 1½ cups
AVOCADO SALSA
This salsa tastes great atop spicy bean stews, wrapped inside burritos, or as a garnish to any
enchilada recipe. It is best eaten the day it is made.
2 large avocados, diced
½ small red onion, finely diced
2 to 3 tablespoons freshly squeezed lime juice
¼ cup chopped fresh cilantro
sea salt or Herbamare
Place all the ingredients except for the sea salt in a small bowl and mix gently. Season to taste with
sea salt or Herbamare. Serve immediately, or refrigerate for up to 2 hours.
Yield: about 2 cups
FRESH TOMATO SALSA
Serve this fresh salsa with the Mexican Pink Bean Burritos (here), or as a dip for the Smashed Yam
and Black Bean Quesadillas (here).
4 plum tomatoes, diced
½ small red onion, finely diced
¼ cup chopped fresh cilantro
1 small jalapeño pepper, minced
1 to 2 tablespoons apple cider vinegar
1 small garlic clove, minced
¼ teaspoon sea salt
¼ teaspoon ground cumin
pinch cayenne pepper
Place all the ingredients into a small bowl and mix gently. Taste and adjust the salt and seasonings if
necessary. Store the salsa in a covered glass container in the refrigerator for up to 3 days.
Yield: 2 cups
FRESH MANGO SALSA
Serve this salsa over the Spiced Citrus Salmon (here), or atop fresh baby arugula greens for a light,
refreshing salad.
2 mangos, peeled and diced
1 small red onion, finely diced
½ red bell pepper, finely diced
1 small jalapeño pepper, minced
2 to 3 tablespoons freshly squeezed lime juice
sea salt or Herbamare
Place all the ingredients except for the sea salt into a small bowl and gently mix. Season to taste withsea salt or Herbamare. Store the salsa in a covered glass container in the refrigerator for up to 3 days.
Yield: 1½ cups
FRESH TOMATO-PEACH SALSA
Serve this salsa with the Fish Tacos (here), or with your favorite spiced bean and grain combination.
2 firm plum tomatoes, diced
1 ripe firm peach, diced
½ small red onion, finely diced
1 small jalapeño pepper, finely diced
½ cup chopped fresh cilantro
1 to 2 tablespoons freshly squeezed lime juice
sea salt or Herbamare
Place all ingredients except for the salt into a small bowl and mix gently. Season with sea salt or
Herbamare to taste. Store the salsa in a covered glass container in the refrigerator for up to 3 days.
Yield: 1½ cups
FRESH MARINARA SAUCE
This sauce is fun to make with children—they love to help pick the fresh herbs and stir the sauce.
Blending the sauce makes the flavors meld together perfectly, also making it suitable for young
children who sometimes like things smoother.
3 to 4 tablespoons extra-virgin olive oil
1 small onion, chopped
4 to 5 garlic cloves, crushed
1 teaspoon sea salt or Herbamare
3 to 4 tablespoons fresh herbs (thyme, oregano, parsley, basil, rosemary)
6 cups chopped fresh plum tomatoes
¼ cup organic tomato paste
1 tablespoon coconut sugar
1 to 2 tablespoons red wine vinegar
Heat the olive oil in an 11- or 12-inch, deep skillet over medium heat. Add the onion and sauté for
about 5 minutes, or until softened. Add the garlic and sea salt and sauté about 2 minutes more.
Add the herbs, tomatoes, tomato paste, sugar, and vinegar and simmer, uncovered, over low heat for
20 to 30 minutes.
Spoon the sauce mixture into blender and blend on high until smooth.
Yield: 1 quart
ALMOND-LIME DIPPING SAUCE
This sauce is delicious served with sautéed chicken or tofu for dipping or over steamed vegetables or
a cooked whole grain. You can also use other nut butters in place of the almond butter. Try cashew
butter, peanut butter, or sunflower seed butter for some tasty alternatives.
6 tablespoons almond butter
¼ cup freshly squeezed lime juice
¼ cup coconut milk
1 to 2 tablespoons wheat-free tamari or coconut aminos
1 tablespoon honey or pure maple syrup
1 to 2 garlic cloves, crushed
Place all the ingredients into a bowl and whisk together until the mixture is thickened and well
combined. For a thinner consistency, add water.
Yield: 1 cup
GARLIC-GINGER-KUDZU SAUCE
Serve this sauce over sautéed broccoli, tofu, chicken, or baked fish. It is also wonderful served over
the Lemon Millet Patties (here).
1 cup water
2 tablespoons kudzu
3 to 4 tablespoons wheat-free tamari or coconut aminos
2 to 3 tablespoons brown rice vinegar or coconut vinegar
1 tablespoon pure maple syrup or honey
2 to 3 teaspoons hot pepper sesame oil
1 garlic clove, crushed
1 to 2 teaspoons grated fresh ginger
Place all the ingredients into a small saucepan and mix well to dissolve the kudzu.
Place the pan over medium heat and bring to a gentle simmer. Reduce the heat to low and simmer for
about 5 minutes, stirring constantly, or until the sauce has thickened and is clear.
Remove the sauce from the heat. Taste and adjust ingredients as necessary.
Yield: 1½ cups
LEMON-TAHINI SAUCE
Tahini is made from ground sesame seeds and is very high in calcium. Serve this creamy and light
sauce over steamed vegetables—it’s especially good over asparagus. You can also add more water
and use it as a salad dressing.
½ cup sesame tahini
2 to 3 teaspoons finely grated lemon zest
½ cup freshly squeezed lemon juice
¼ cup extra-virgin olive oil
3 to 4 tablespoons water
2 garlic cloves, crushed
½ to 1 teaspoon sea salt
Place all the ingredients into a small bowl and whisk together with a fork. Taste and add more salt if
necessary. For a thinner consistency, add more water.
Yield: 1½ cups
MISO SAUCE
Serve this sauce over steamed vegetables, baked fish, or a cooked whole grain. We use gluten-free,
soy-free miso from the South River Miso Company.
¼ cup gluten-free miso
3 tablespoons water
2 tablespoons toasted sesame oil
1 tablespoon honey
2 to 3 teaspoons brown rice vinegar or coconut vinegar
dash hot pepper sesame oil
Whisk together all the ingredients in a small bowl. For a thinner consistency, add more water.
Yield: ¾ cup
WARM BERRY SAUCE
Serve this scrumptious sauce over pancakes for breakfast, or with chocolate cake for dessert. The
sauce can be made with only one fruit or a combination of a few—try blueberries, raspberries,
strawberries, or blackberries.
1 to 2 tablespoons kudzu
1 cup organic apple or berry juice
2 cups fresh or frozen organic berries
Place the kudzu, juice, and berries into a blender and purée until very smooth. Use 1 tablespoon kudzu
for a thinner sauce or 2 tablespoons for a thicker sauce.
If using raspberries or blackberries, you may want to strain the purée through a fine-mesh strainer to
remove the seeds.
Add the purée to a small saucepan over medium heat. Bring to a simmer, whisking continuously until
the mixture has thickened and is translucent. Serve warm.
Yield: 2 cups
ORANGE-HONEY-FIG JAM
If you want a beautiful dark, ruby-colored jam, use a darker-colored fig for this recipe, such as black
mission or brown turkey figs. Serve a dollop of the jam on buttered toast. This jam also makes a great
accompaniment to an appetizer plate with sliced tart apples and hard cheeses.
6 cups chopped fresh figs (about 3 pints)
½ cup honey
1 teaspoon finely grated orange zest
¼ cup freshly squeezed orange juice
1 cinnamon stick
Place the figs in a blender or food processor and blend on low until you reach a slightly chunky
purée. Pour the fig purée into a 4- to 6-quart pot and add the honey, orange zest, orange juice, and
cinnamon stick and bring to a boil, stirring constantly (I use a silicone spatula). Reduce the heat to
low and simmer for 25 to 30 minutes, stirring occasionally. Watch carefully; you will need to keep
your heat low enough so that the jam doesn’t burn, yet still maintain a gentle simmer. Keep stirring to
help release some of the moisture. Remove and discard the cinnamon stick. Scoop the cooked jaminto four clean ½-pint jars, screw on the lids, and store in the refrigerator.
Yield: 4 cups
Tip: It is best to use a wide pot for this, or even a deep skillet, so that the moisture can easily escape and the jam can
reduce.
RAW BLUEBERRY-CHIA JAM
I love making jam in the summertime, and with all of the organic blueberries our family picks, I do
both canned and raw versions. This raw jam recipe captures all of the amazing flavors and bright
colors found in blueberries, not to mention the protective polyphenols. Spread it onto whole-grain
toast for breakfast, raw crackers as a snack, or dollop over your favorite breakfast porridge.
2 cups fresh blueberries
1 tablespoon whole chia seeds
2 tablespoons raw honey
2 teaspoons freshly squeezed lemon juice
Place all the ingredients into a high-powered blender and blend until completely smooth, scraping
down the sides and blending again as needed.
Pour the jam into a clean glass jar, cover, and place into the refrigerator to thicken for about 4 hours
before using. The jam will last in the refrigerator for up to 1 week.
Yield: 1½ cups
21
HEALTHY SNACKS
The first wealth is health.
—Ralph Waldo Emerson
Autumn Harvest Trail Mix
Super Antioxidant Trail Mix
Brown Rice Crispy Treats
Raw Energy Balls
Cheezy Kale Chips
Popcorn
Fresh Fruitsicles
Watermelon Whole Fruit Popsicles
Snacking in between meals on wholesome food is a great way to keep blood sugar levels stable,
energy levels high, and can even help you from overeating at a single meal. Snacking is very
important for children, pregnant and lactating women, and endurance athletes as their energy demands
are very high.
This chapter provides a few nutritious snack recipes, most of which can be packaged to take with
you during the day or packed in your child’s lunch box.
QUICK NUTRITIOUS SNACK IDEAS
Hummus spread onto flax crackers such as Mary’s Gone Crackers
Wild Alaskan salmon jerky
Organic celery sticks dipped in raw almond butter
Nori Rolls (here)
Organic Popcorn (here) cooked in virgin coconut oil on the stovetop
Raw kale chips and a glass of kombucha
A handful of raw walnuts and sliced organic apples
Trail mix made from raw nuts and dried fruit
Raw assorted organic vegetables (cauliflower, carrots, red bell pepper) dipped in Lemon-Tahini
Sauce (here) or Hummus (here)
Fresh organic seasonal fruit
Frozen fruit, such as cherries, blueberries, raspberries, and peaches. This is a great snack for
children to enjoy any time of day.
Steamed yams
Sliced avocado and sprouted pumpkin seeds
AUTUMN HARVEST TRAIL MIX
Walnuts have essential fatty acids and melatonin for improving mood. Pumpkin seeds are an excellent
source of zinc, and provide lignan compounds that assist in balancing our intestinal organisms. Figs
are a great source of fiber and potassium. Raisins are one of the top sources of the trace mineral,
boron, which helps to provide protection against osteoporosis.
1 cup raw walnuts
1 cup raw pumpkin seeds
1 cup dried figs
1 cup raisins
2 cups dried apple slices
Place all the ingredients into a large glass jar and shake gently to combine. Store in a cool, dry place.
Yield: 5 cups
Tip: To make the trail mix more digestible, and its nutrients more bioavailable, soak the nuts and seeds in filtered
water in a small bowl for 8 to 24 hours. Then drain, rinse, and dehydrate at 105 to 115°F until crispy, 12 to 24 hours.
SUPER ANTIOXIDANT TRAIL MIX
The antioxidants in this trail mix are indeed “super.” Antioxidants are chemicals that have been
shown to fight cancer, heart disease, and aging. The almonds provide the antioxidant vitamin E; in
fact, ¼ cup of almonds provides nearly half of your daily need for this vitamin. Scientific research
has demonstrated that eating almonds daily can significantly lower your risk of heart disease. Dried
apricots contain significant amounts of the powerful antioxidant beta-carotene. This vitamin quenches
free radical damage to cells and tissues. Dark chocolate is high in plant phenols, specifically called
cacao phenols. These antioxidants work to reduce free radical damage in the body. In fact, dark
chocolate has the highest ORAC (oxygen radical absorbance capacity) value per 100 grams whencompared to other foods such as raisins, kale, spinach, and broccoli. Blueberries’ famed antioxidant
power comes from phytochemicals called anthocyanidins, which also gives them their dark bluishpurple color. These antioxidants neutralize free radical damage to the collagen matrix of cells and
tissues. Remember to always purchase organic, unsulphured dried fruit and organic dark chocolate.
1 cup raw sprouted almonds
1 cup dried apricots
½ cup dried blueberries
½ cup organic dark chocolate chips or raw cacao nibs
Place all the ingredients into a large glass jar and shake gently to combine. Store in a cool, dry place.
Yield: 3 cups
BROWN RICE CRISPY TREATS
Serve these tasty and nutritious treats to children for an after-school snack. They are also great to take
with you on a camping or hiking trip. We like to use Erewhon’s Gluten-Free Crispy Brown RiceCereal, which can be found at most health food stores.
2 to 3 tablespoons virgin coconut oil, plus more for greasing the pan
1 cup brown rice syrup or coconut nectar
¾ cup almond butter or unsalted peanut butter
1 teaspoon vanilla extract
6 cups Brown Rice Crispy Cereal
OPTIONAL ADDITIONS
¼ cup sesame seeds
½ cup pumpkin or sunflower seeds
½ cup chopped nuts (cashew, almond, walnut)
½ to ¾ cup raisins or dried cranberries
OPTIONAL TOPPING
¾ cup organic dark chocolate chips
3 tablespoons virgin coconut oil
Grease a 9 x 13-inch glass baking pan with coconut oil and set aside.
To make the rice crispy treats, heat the coconut oil in a medium saucepan over medium heat. Add the
brown rice syrup and nut butter and heat until tiny bubbles form, stirring constantly with a wire whisk.
Immediately take the pan off the heat and stir in the vanilla.
Place the cereal into a large bowl and add any of the optional additions. Pour the hot syrup mixture
over it and immediately mix together with a wooden spoon.
Pour the mixture into the prepared pan and press the mixture flat. You may need to place a little
coconut oil or water on your hands so the mixture won’t stick to them.
If you would like to add the chocolate topping, place the dark chocolate in a heavy-bottomed
saucepan over very low heat, stirring occasionally, until completely melted. Pour over the top of the
crispy treats, spreading it evenly with the back of a spoon. Sometimes I top half of the pan withchocolate and leave the other half plain. Cool completely before slicing into bars.
Yield: 15 squares
Tip: If you are gluten-sensitive then be sure to use a rice crispy cereal that is gluten-free, as some brands do contain
barley malt, which contains gluten.

RAW ENERGY BALLS
This is a great snack to take with you on a long hike or a long day at work. You can also add one to
your child’s lunch box for a sweet, nutritious treat.
1 cup raw sprouted almonds or walnuts
1 cup Medjool dates, pitted
¼ cup raisins
¼ teaspoon ground cinnamon
¼ teaspoon ground cardamom
¼ cup raw almond butter
½ cup shredded organic coconut
In a food processor fitted with the “s” blade, process the almonds until finely ground. Add the dates,
raisins, and spices and grind to a fine meal. Add the almond butter and process again until thoroughly
mixed.
Form the mixture into balls and roll in shredded coconut.
Store in a sealed container on the countertop for up to 3 days, or refrigerate for up to 3 weeks.
Yield: 1 dozen balls
CHEEZY KALE CHIPS
Craving something salty and crunchy? Instead of reaching for a bag of potato chips, try making these.
You can bake them at a low temperature or use a food dehydrator. I prefer to dehydrate them, which
keeps all of the nutrients intact.
2 large bunches green curly kale
SAUCE
1 cup raw cashews
1 cup water
½ cup chopped red bell pepper
2 tablespoons freshly squeezed lemon juice
¼ cup nutritional yeast
2 garlic cloves
½ to 1 teaspoon sea salt or Herbamare
Rinse the kale and remove the tough rib that runs down the center of each leaf. Tear the kale leaves
into big pieces and place into a large bowl or 8-quart pot.
Place all the sauce ingredients into a high-powered blender and blend on high until ultrasmooth and
creamy. Pour the sauce over the kale and massage it in, making sure that it covers all of the leaves.
Place the kale into 4 to 5 trays of a food dehydrator and set to 115°F. Dehydrate for 6 to 8 hours, or
until crispy.
If you don’t have a dehydrator, place the kale onto 2 to 3 large baking sheets lined with unbleached
parchment paper and bake for about 2 hours at 200°F, or until crispy. Flip the kale chips part way
through baking time using a spatula. Watch carefully and remove the kale chips as soon as they have
crisped up.
Yield: 4 servings
POPCORN
Once you begin to make your own popcorn, you won’t ever want to go back to eating microwave
popcorn! Popcorn makers are another popular way of making popcorn, but unfortunately the
combination of the heat and the plastic can cause highly toxic plastic compounds to leach into the
popcorn. We prefer to use the age-old method of cooking the kernels in a large pot on the stovetop.
Once cooked, the popcorn can be seasoned in a variety of ways. You can use plain sea salt,
Herbamare, nutritional yeast, dried herbs, or even a combination of a little organic butter and maple
syrup!
3 to 4 tablespoons virgin coconut oil
½ teaspoon sea salt
1 to 2 cups organic popcorn kernels
Heat an 8-quart stainless steel pot over medium-high to high heat, then add the coconut oil and sea
salt.
Once the oil has melted, quickly add the popcorn kernels, cover the pot with a lid, and shake the pot
continuously to prevent burning.
The popcorn is done once you hear very few popping sounds. Immediately remove the pot from the
heat source and pour the popcorn into a large glass bowl. Add your favorite seasonings to taste.
Yield: 4 to 6 servings
FRESH FRUITSICLES
This is a great way to use and store fresh fruit from the summer harvest. I like to have many Popsicle
molds on hand and make all sorts of different flavor combinations. Using the whole fruit makes for a
healthful snack alternative to the sugary Popsicles you buy at the store. Below are a few different
ideas. Try some, then create your own combinations. Use stainless steel Popsicle molds or small
paper or glass drinking cups with a wooden Popsicle stick inserted to avoid exposure to plasticizing
chemicals like BPA and phthalates.
STRAWBERRY-BANANA-COCONUT
1 to 2 cups fresh strawberries, trimmed
1 ripe banana, peeled and cut into chunks
½ cup coconut milk
1 to 2 tablespoons raw honey
STRAWBERRY-PEACH-ORANGE
1 to 2 cups fresh strawberries, trimmed
1 ripe peach or nectarine, cut into chunks
½ cup freshly squeezed orange juice
1 to 2 tablespoons raw honey
BLUEBERRY-CHERRY-APPLE
1 cup fresh blueberries
1 cup fresh cherries, pitted
½ cup organic apple juice
1 to 2 tablespoons raw honey
Place all the ingredients for the fruitsicles into a blender and blend until smooth.
Pour the mixture into Popsicle molds, insert sticks, and freeze for 6 to 8 hours, or overnight.
To release the fruitsicles from the mold simply run under hot water for about 30 seconds.
Yield: 6 fruitsicles
WATERMELON WHOLE FRUIT POPSICLES
I love making these healthy Popsicles full of fresh antioxidant-rich fruits. All of the children I’ve
served these to have loved them. The colors of the fruit are so vibrant and beautiful—no toxic food
dyes needed! Use any fresh organic fruit you have on hand. I like using contrasting colors because it
makes the Popsicles look so pretty! Don’t forget to use seedless watermelon!
3 cups watermelon purée (about ¼ to ½ of a watermelon)
½ cup fresh blueberries
½ cup fresh cherries, pitted and chopped
½ cup chopped fresh strawberries
1 kiwi, peeled and sliced
1 peach or nectarine, diced
Cut the watermelon into chunks and purée it in a blender until smooth. Set aside.
Set out about 1 dozen Popsicle molds (the amount needed will vary depending on size of molds). Fill
each one halfway with the blueberries and chopped fresh fruit, then pour in the watermelon purée
until each mold is filled to the top. Place a Popsicle stick into each one, and then freeze for 6 to 8
hours.
When ready to serve, run the Popsicle molds under warm water for a few seconds to release from the
mold.
Yield: about 1 dozen
Variation: Use puréed honeydew melon or cantaloupe in place of the watermelon.
22
NUTRITIOUS DESSERTS
Sharing food with another human being is an intimate act that should not be indulged in
lightly.
—M. F. K. Fisher
Fresh Strawberries with Honey-Lemon-Cashew Sauce
Spring Rhubarb and Ginger Compote
Dried Fruit Compote with Cashew Cream
Cherry-Apple Pudding with Almond Cream
Lemon-Blueberry Pudding
Pumpkin Pudding
Raw Chocolate–Avocado Pudding
Healthy Fruit Gel
Raw Chocolate–Walnut Truffles
Raw Superfood Fudge
Raw Berry Tart with a Coconut Pastry Cream
Chocolate-Raspberry-Hazelnut Tart
Zesty Lemon Tart
Raw Chocolate–Hazelnut Brownies
Blueberry Fruit Pie with Raw Nut Crust
Lemon Teascake
Spiced Pumpkin Pie
Apple-Walnut Crisp
Peach-Blueberry Crisp
Raspberry-Rhubarb Cobbler
Chewy Chocolate Chip Cookies
Chocolate-Hazelnut–Goji Berry Cookies
Coconut-Cashew Cookies
Gingerbread Cutout Cookies
Ginger Molasses Cookies
Grain-Free Chocolate Mini Cupcakes
Vanilla Bean Cupcakes
Banana Cake
Cranberry-Orange Upside-Down Cake
Chocolate–Almond Butter Cake
Decadent Chocolate Bundt Cake
Gingerbread Cake with Maple-Cashew Sauce
Zucchini Spice Cake
Berry-Peach Iced Nut Cream
Chocolate-Banana Iced Nut Cream
Cherry–Chocolate Chip Ice Cream
Avocado-Fig Fudgesicles
Cashew-Honey Icing
Honey–Cream Cheese Frosting
Fudgy Coconut Frosting
Yam Frosting
Whipped Vanilla Coconut Cream
Removing refined sugar from your diet is a big step toward improving your overall health and
vitality. This type of sugar has been stripped of all of its natural vitamins and minerals, and when
consumed, leaves the body susceptible to large spikes in blood sugar, mood swings, lowered
immunity, and a host of other short- and long-term health problems. Eating a healthy balanced diet full
of vegetables, meats, whole grains, beans, and fresh fruits usually eliminates the cravings for refined
sweets. However, sweetness is an important flavor to have in the diet and need not be eliminated
completely. It balances other flavors in the diet including bitter, salty, pungent, and sour. Your overall
diet will be much more satisfying with the occasional consumption of natural sweets. By wisely
adding these, you will find that cravings for junk food will wane and bingeing will disappear. The
following recipes contain natural sweeteners combined with other wholesome ingredients such as
fresh or dried fruit and nuts, whole-grain flours, and healthy fats to create a satisfying yet nutrientpacked way to round out your meals.
FRESH STRAWBERRIES WITH HONEY-LEMON-CASHEW
SAUCE
Serve this dessert in late spring or early summer when the strawberries are in peak season. Inmidsummer, try pouring the cashew sauce over a bowl of fresh raspberries, blueberries, peaches, or
apricots for a delicious, seasonal dessert.
1 pound fresh organic strawberries
SAUCE
1 cup raw cashews
½ teaspoon finely grated lemon zest
¼ cup freshly squeezed lemon juice
¼ cup honey or pure maple syrup
1 to 2 tablespoons water, or as needed
1 to 2 teaspoons nonalcoholic vanilla extract
pinch sea salt
Rinse and trim the strawberries and place into a serving bowl.
To make the sauce, place all of the ingredients into a high-powered blender and blend until creamy
and smooth, adding more water if necessary.
Drizzle the cashew sauce over the fresh strawberries and serve.
Yield: 4 servings
SPRING RHUBARB AND GINGER COMPOTE
Tart and tangy rhubarb is the quintessential “fruit” of spring. Of course rhubarb is not a fruit, but
rather a vegetable, though its culinary use is much like a fruit. In most climates it comes up before any
other fruits are available making it the perfect component of a spring dessert. Serve compote over
homemade ice cream, or topped with the Cashew Cream recipe (here), sliced strawberries, and a
sprig of fresh mint if desired.
½ pound fresh rhubarb stalks, cut into 1-inch pieces
¼ to ½ cup honey
2 tablespoons freshly squeezed orange juice
1 tablespoon arrowroot powder
1 teaspoon finely grated orange zest
½ to 1 teaspoon grated fresh ginger
pinch sea salt
Place the rhubarb pieces and honey into a 2-quart pot.
In a small bowl, whisk together the 2 tablespoons of the orange juice and arrowroot powder and add
it to the pot with the rhubarb. Add the remaining ingredients and stir gently.
Place the pot over medium heat on the stovetop. Simmer, uncovered, for 5 to 6 minutes. Be verycareful not to overcook the rhubarb, as it will get very mushy if cooked for too long.
Transfer the compote to a glass bowl and cool in the refrigerator. To serve, spoon the chilled
compote into individual serving bowls, top with cashew cream, strawberries, and mint sprigs if
desired.
Yield: 4 to 6 servings
DRIED FRUIT COMPOTE WITH CASHEW CREAM
This recipe makes for a wonderful winter dessert when fresh fruit is not in season. I like to dehydrate
fresh apples, pears, and plums in the fall when they are abundant and falling off the trees. We store
our dried fruit in glass jars in our pantry to use during the winter months. If you are sensitive to nuts,
top the compote with a dollop of organic Greek yogurt or Coconut Milk Yogurt (here) mixed with a
little raw honey.
FRUT COMPOTE
½ cup dried apricot halves
½ cup dried apples
½ cup dried pear halves
½ cup prunes
¼ cup dried cherries
2 cinnamon sticks
2 cups water
½ cup raisins
¼ cup honey
freshly squeezed juice of 1 small lemon
fresh mint leaves, for garnish
CASHEW CREAM
½ cup raw cashews
2 to 3 tablespoons pure maple syrup
2 to 3 tablespoons water
1 to 2 teaspoons nonalcoholic vanilla extract
To make the compote, place the dried fruit into a large pot with the cinnamon sticks and water and
heat gently until almost boiling. Cover the pot, lower the heat, and simmer gently for 12 to 15 minutes,
or until the fruit has softened.
Remove the pot from the heat, add the raisins and honey, and stir to combine. Cover the pot with the
lid and let cool.
To make the cashew cream, add the cashews, maple syrup, water, and vanilla to a high-powered
blender and blend until smooth and creamy.
Once the compote has cooled, remove and discard the cinnamon sticks and stir in the lemon juice.
Serve in small containers at room temperature with a dollop of cashew cream. Garnish with freshmint leaves.
Yield: 4 to 6 servings
CHERRY-APPLE PUDDING WITH ALMOND CREAM
Serve this easy-to-make pudding at the peak of cherry season when fresh cherries are in abundance.
You can also use frozen cherries if fresh are not available. Serve this pudding to older babies or
toddlers without the almond cream for a healthy treat.
PUDDING
4 tablespoons kudzu
2 to 3 tablespoons water
1 cup organic apple juice
2 cups fresh or frozen pitted cherries
2 to 4 tablespoons pure maple syrup
ALMOND CREAM
1 cup raw cashews
¼ cup honey or pure maple syrup
2 to 3 tablespoons water
1 to 2 teaspoons nonalcoholic vanilla extract
½ to 1 teaspoon organic almond extract
GARNISH
fresh cherries, stems attached
finely chopped raw almonds (optional)
To make the pudding, place the kudzu and water in a small saucepan, stir with a fork, and let stand for
2 to 4 minutes until the kudzu has completely dissolved.
Place the juice, cherries, and maple syrup into a blender and blend on high until very smooth. Pour the
cherry juice mixture into the pan with the kudzu slurry.
Place the saucepan over medium heat and cook, stirring continuously with a wire whisk, until thick
and clear, 5 to 10 minutes. Remove from the heat and pour the pudding into parfait glasses or small,
individual serving bowls. Transfer to the refrigerator to set; it will take about 30 minutes to 1 hour.
To make the almond cream, place all the ingredients into a high-powered blender and blend on high
until thick and creamy. Taste and adjust sweetness if necessary.
To serve, place a large dollop of almond cream atop each dish of cherry pudding. Place a whole
cherry in the middle of the cream and sprinkle with chopped raw almonds if desired.
Yield: 6 servings
LEMON-BLUEBERRY PUDDING
Children will love this rich yet nutritious dessert. Tapioca is the starch from the root of the cassava
plant—a shrubby tropical plant that is grown for its large, tuberous, starchy roots.
1½ cups water
½ cup small pearl tapioca
1 cup raw cashews
1 cup pure maple syrup
2 cups water
¾ cup freshly squeezed lemon juice
½ teaspoon sea salt
1½ cups fresh or frozen blueberries
1 tablespoon vanilla extract
½ teaspoon organic lemon flavoring
Place the water and tapioca pearls in a 3- or 4-quart pot and soak for 1 hour.
Place the cashews, maple syrup, water, lemon juice, and sea salt into a high-powered blender and
blend on high for 1 to 2 minutes until smooth and creamy. Add the blueberries, vanilla, and lemon
flavoring and blend on high again for 1 to 2 minutes more, or until very smooth and creamy.
Add this mixture to the pot of soaked tapioca pearls, stir well, and bring to a boil. Reduce the heat to
a low simmer, stirring frequently, for about 15 minutes, or until the pudding has thickened and tapioca
pearls are translucent.
Pour the pudding into small serving bowls and chill in the refrigerator; the pudding will thicken as it
cools.
Yield: 6 servings
PUMPKIN PUDDING
This recipe is another version of our Lemon-Blueberry Pudding. It is delicious served in the fall andwintertime when pumpkins and other winter squash are in abundance. See here for directions on
baking pumpkins and other winter squash.
1½ cups water
½ cup small pearl tapioca
1 cup raw cashews
2 cups water
½ cup pure maple syrup
2 cups baked sugar pie pumpkin or other winter squash
1 tablespoon freshly squeezed lemon juice
2 teaspoons vanilla extract
½ teaspoon sea salt
½ teaspoon ground cinnamon
¼ teaspoon ground ginger
¼ teaspoon ground nutmeg
pinch ground cloves
Place the water and tapioca pearls in a 3- or 4-quart pot and let soak 1 hour.
Place cashews, water, and maple syrup in a blender and blend on high for 1 to 2 minutes or until
smooth and creamy. Add the pumpkin, lemon juice, vanilla, sea salt, and spices and blend for 1 to 2
minutes more, or until very smooth and creamy.
Transfer this mixture to the pot of soaked pearl tapioca and whisk together and bring to a boil while
stirring. Reduce the heat to low and simmer, stirring frequently, for about 15 minutes, or until the
pudding has thickened and the tapioca pearls are translucent.
Pour the pudding into small serving bowls and chill in the refrigerator; the pudding will thicken as it
cools.
Yield: 6 servings
RAW CHOCOLATE–AVOCADO PUDDING
When our second daughter was 2 years old she spent a lot of time with our friends who were raw
foodists. Chocolate avocado pudding was one of the treats she would get at their house. It is such a
delicious way to have children eat avocados! Top each serving of pudding with goji berries,
shredded coconut, hemp seeds, or chopped sprouted almonds if desired.
½ cup packed Medjool dates, pitted
3 large avocados (about 2 heaping cups mashed)
6 tablespoons raw cacao powder
2 tablespoons pure maple syrup
1 tablespoon nonalcoholic vanilla extract
Put the dates into a small bowl and cover with warm water. Let soak for about 30 minutes, then drain.
Place the mashed avocados, dates, cacao powder, maple syrup, and vanilla into a high-powered
blender or food processor and blend until supersmooth and creamy; you may need to stop the machine
multiple times and scrape down the sides. Taste and add more maple syrup if desired.
Transfer the pudding to a glass container to chill or serve immediately. The pudding will keep in the
refrigerator for up to 3 days.
Yield: six ½-cup servings
HEALTHY FRUIT GEL
Using agar flakes or gelatin and organic fruit juice creates a nutritious dessert without all of the sugar,
artificial flavors, and dyes found in packaged Jell-O mixes. This recipe makes for a light, nutritious
dessert or snack that children will love. Try pouring it into parfait glasses with sliced cherries at the
bottom. Sprinkle the top with shredded organic coconut for a deliciously simple dessert.
4 cups organic fruit juice
2 tablespoons agar flakes or unflavored gelatin
virgin coconut oil, for the pan
sliced fresh fruit (optional)
Pour the juice into a 2-quart saucepan and stir in agar flakes or gelatin. Set aside for 15 minutes so the
agar flakes or gelatin can soften. Bring to a boil, then reduce the heat and simmer gently, stirring
constantly, for 5 to 10 minutes, or until the agar flakes have completely dissolved.
Lightly grease a 9 x 13-inch pan with coconut oil. Place any sliced fresh fruit you would like on the
bottom of the pan. Pour the juice mixture into the pan.
Chill in the refrigerator for about 1 hour. Before serving let pan sit at room temperature for 10 to 15
minutes. Cut into squares or spoon into small bowls. Store in the refrigerator for up to a week.
Yield: 6 to 8 servings
Tip: Look for kosher gelatin that comes from grass-fed cows. I buy it online from www.GreatLakesGelatin.com.
RAW CHOCOLATE–WALNUT TRUFFLES
These healthful and easy-to-make little treats are always a crowd-pleaser. They can be made a day
ahead of time and stored in a covered container in your refrigerator until ready to serve.
2 cups raw walnuts
1 cup Medjool dates, pitted
4 to 6 tablespoons raw cacao powder
pinch sea salt
shredded organic coconut
Put the walnuts into a food processor fitted with the “s” blade and process until very finely ground
and pasty.
Add the dates, cacao powder, and sea salt and continue to process until well combined.
Roll the mixture into small balls and place into a bowl of shredded coconut. Make sure each ball gets
coated in coconut, then transfer to a plate. Store in the refrigerator until ready to serve.
Yield: 1½ dozen truffles
RAW SUPERFOOD FUDGE
A decadent dessert that is also nutritious? Yes! This raw fudge recipe serves as a sweet treat and a
powerhouse of nutrients, including medium-chain triglycerides from the coconut oil, antioxidants in
the raw cacao, vitamin C and amino acids in the goji berries, and essential fatty acids in the chia
seeds. Sometimes I will have a little piece of this raw fudge with a green smoothie for breakfast!
¾ cup raw cashew butter
½ cup melted virgin coconut oil
6 tablespoons raw cacao powder
¼ teaspoon organic vanilla powder
pinch sea salt
1 cup pitted Medjool dates
½ cup goji berries
2 to 3 tablespoons white chia seeds
Line an 8.5 x 4.5-inch glass bread pan with unbleached parchment paper.
Place the cashew butter, melted coconut oil, raw cacao powder, vanilla powder, and sea salt into a
food processor fitted with the “s” blade and process until a paste forms. Add the dates and process
again until smooth. Add the goji berries and chia seeds and pulse to combine. For a smoother fudge,
add all ingredients to a high-powered blender except for the goji berries and chia seeds, and blend
until smooth. Stir in the berries and seeds.
Using oiled hands, press the fudge mixture evenly into the pan. Transfer the pan to the refrigerator to
chill until hardened. Once solid, you can slice the fudge into small squares. Store the fudge squares inyour freezer or in your refrigerator.
Yield: about 12 to 16 servings
Tip: Make sure you are using soft, dried dates. Older dates tend to lose moisture and become harder to blend,
especially in a recipe like this.
RAW BERRY TART WITH A COCONUT PASTRY CREAM
Be sure to keep this tart refrigerated until ready to serve. You’ll need a food processor to make the
crust and a high-powered blender for the filling. For the crust, we use truly raw organic almonds that
have been soaked for 12 to 24 hours and then dehydrated at a low temperature (this step is optional).
This makes the nuts far more digestible; the dehydration process makes them shelf stable. For the
fruit, try adding sliced peaches, pitted cherries, or sliced kiwi in addition to the berries if desired.
CRUST
1½ cups raw almonds
½ cup raw pecans
1 cup Medjool dates, pitted
1 tablespoon virgin coconut oil, plus more for greasing the pan
pinch sea salt
FILLING
1 cup raw cashews
¼ cup water
¼ cup freshly squeezed orange juice
3 to 4 tablespoons coconut nectar or honey
¾ cup softened coconut butter
1 to 2 teaspoons nonalcoholic vanilla extract
½ to 1 teaspoon organic almond flavoring
FRUIT
strawberries, halved
raspberries
blackberries
blueberries
To make the crust, first grease a 10-inch tart pan with a removable bottom. Place the nuts into a food
processor fitted with the “s” blade and process until finely ground. Add the dates, coconut oil, and
sea salt and process again until the dates are ground and evenly incorporated into the nuts. It should
stick together; if not, add another tablespoon of coconut oil. Pour the crust mixture into the tart pan
and press evenly into the bottom and up the sides of the pan.
To make the filling, place the cashews, water, orange juice, and coconut nectar into a high-powered
blender and blend until smooth and ultracreamy, stopping and starting the blender if necessary.
The coconut butter should be soft enough to add if you are living in a hot climate; if not, place it into a
small pan and warm on the lowest heat. Add the softened coconut butter to the blender along with the
vanilla and almond extracts and blend until smooth.
To assemble the tart, pour the filling into the crust and spread it out evenly. Arrange the berries over
the filling in your own unique design. Chill the tart, uncovered, until ready to serve. When ready to
serve, push the bottom of the tart pan up through the rim and place onto a platter to serve.
Yield: about 10 servings
CHOCOLATE-RASPBERRY-HAZELNUT TART
This decadent vegan tart can be made with any berry, but I especially like the combination of tart
raspberries and sweet chocolate. The tart is best served the day it’s made. You can also use a smaller
tart pan (an 8-inch works well) and halve the ingredients. Be sure to use the full-fat coconut milk that
comes in a can.
CRUST
3 cups hazelnut meal
¾ cup arrowroot powder
¼ cup coconut sugar
¾ teaspoon sea salt
6 tablespoons cold virgin coconut oil, plus more for greasing the pan
2 to 3 tablespoons cold water
FILLING
2 cups raw cashews (soaked for 3 hours)
½ cup raw cacao powder
½ cup pure maple syrup
½ cup full-fat coconut milk
1 to 2 teaspoons nonalcoholic vanilla extract
1 pint fresh raspberries
Preheat the oven to 350°F. Grease an 11-inch round tart pan with coconut oil.
To make the crust, place the hazelnut meal, arrowroot powder, coconut sugar, and sea salt into a bowl
and mix together. Add the coconut oil and mix it in, using your fingers or a pastry cutter, until fine
crumbs form. Add the water and stir together with a wooden spoon until the mixture forms a ball.
Press the dough into the bottom and up the sides of the tart pan. Bake the tart for about 25 minutes,
then remove from the oven and cool completely. I like to put it into the refrigerator to speed up the
cooling process.
To make the filling, place the cashews into a bowl of water and let soak for about 3 hours; then drain
and rinse.
Place soaked cashews into a high-powered blender, add the cacao powder, maple syrup, coconut
milk, and vanilla and blend until supersmooth, adding more coconut milk by the tablespoonful if
needed.
To assemble the tart, pour the chocolate filling into the cooled crust and chill for 2 hours. Pop the tart
out of the pan by pushing it up from the bottom. Transfer to a serving platter. Decorate the top with the
raspberries and serve.
Yield: about 10 servings
ZESTY LEMON TART
Serve this simple, nutritious, grain-free, vegan dessert for brunch or after a special occasion meal.
The ground turmeric gives the filling a beautiful yellow hue; add more or less depending on how
bright you would like the tart to be!
CRUST
1½ cups blanched almond flour
¼ cup arrowroot powder
1 tablespoon coconut flour
½ teaspoon sea salt
¼ cup virgin coconut oil, plus more for greasing the dish
1 tablespoon honey or coconut nectar
2 tablespoons water
FILLING
1½ cups almond or cashew milk
½ cup freshly squeezed lemon juice
⅓ cup honey or coconut nectar
2 tablespoons arrowroot powder
2 teaspoons agar powder
pinch ground turmeric
pinch sea salt
Preheat the oven to 350°F. Lightly grease an 8 x 8-inch baking dish with coconut oil.
To make the crust, whisk together the almond flour, arrowroot, coconut flour, and sea salt in a small
bowl. Cut in the coconut oil using your hands or a pastry cutter. Add the honey and water and stir
together using a fork.
Form the dough into a ball with your hands and place into the baking dish, pressing it evenly into the
baking dish. Bake in the oven for about 25 minutes. Then remove from oven and cool.
To make the filling, place all the ingredients into a blender and blend on high for about 30 seconds.
Pour into a 2-quart saucepan and bring to a rapid simmer, whisking constantly. Reduce the heat to
medium-low and cook for 5 to 7 minutes. Pour the filling over the cooled crust and place into the
refrigerator to set; this should take about 2 hours. Slice the tart and serve. Store any leftovers in the
refrigerator for up to a week.
Yield: about 12 small squares
RAW CHOCOLATE–HAZELNUT BROWNIES
These brownies are amazingly fast to prepare and require no baking. You will need a food processor
for this recipe. A high-quality cocoa powder can make all the difference with this recipe—we use
organic raw cacao powder for the best flavor and highest nutritional value.
1 cup raw hazelnuts
½ cup raw almonds
1½ cups Medjool dates, pitted
½ cup raw almond butter
4 to 6 tablespoons raw cacao powder
3 tablespoons shredded organic coconut
Place the hazelnuts and almonds into a food processor fitted with the “s” blade and process until
finely ground.
Add the pitted dates, raw almond butter, and cacao powder and process until completely mixed. You
can add more or less cacao powder depending on how rich you like your brownies.
Firmly press the mixture evenly into an 8 x 8-inch square pan and sprinkle with shredded coconut. Cut
into squares when ready to serve. Refrigerate in a covered container for up to 2 weeks.
Yield: 16 small brownies
Tip: For greater digestibility of the nuts, place them into a bowl of water and soak overnight; drain and rinse. Place nuts
into your dehydrator and dehydrate until crispy before using in a raw food recipe like this one.
BLUEBERRY FRUIT PIE WITH RAW NUT CRUST
Don’t be fooled by the long list of ingredients. This lively fruit pie is relatively easy and fast to
prepare and perfect for a summer picnic when fresh fruit is in season.
CRUST
1 cup raw pecans
1 cup raw almonds
½ teaspoon ground cinnamon
¼ teaspoon ground cardamom
¼ teaspoon ground ginger
1 cup Medjool dates, pitted
BLUEBERRY FILLING
6 tablespoons kudzu, dissolved in 2 to 3 tablespoons water
1½ cups organic berry juice or water
2 cups fresh or frozen blueberries
2 tablespoons pure maple syrup
CASHEW CREAM
1 cup raw cashews
¼ cup pure maple syrup
2 to 3 tablespoons water
2 teaspoons nonalcoholic extract
pinch sea salt
FRUIT TOPPING
1 large ripe mango, peeled and thinly sliced
1 large ripe peach, thinly sliced
2 kiwi fruit, peeled and thinly sliced
1 cup fresh berries
shredded coconut (optional)
To make the crust, place the raw pecans, raw almonds, cinnamon, cardamom, and ginger in a food
processor fitted with the “s” blade and process until finely ground. Add the pitted dates and process
until well combined. Transfer the mixture to a deep-dish 9-inch pie plate and press evenly onto the
bottom and sides of the dish. Chill the crust while you are preparing the filling.
To make the blueberry filling, place the kudzu and water in a small saucepan and let stand for 2 to 4
minutes until the kudzu has completely dissolved. Pour the juice, blueberries, and maple syrup into a
blender and blend on high until very smooth.
Pour the berry juice mixture and the kudzu mixture into a saucepan over medium heat and cook,
stirring continuously, until thick and clear, 5 to 10 minutes. Remove from the heat and pour into the
chilled pie crust. Return the pie to the refrigerator to set; it will take about 2 hours.
To make the cashew cream, rinse out the blender. Put the cashews, maple syrup, water, vanilla, and
sea salt in the blender and blend on high until smooth and creamy. Set aside while you prepare the
fruit topping.
Once the filling is set, remove the pie from the refrigerator, and spread the cashew cream over the
filling. Place the sliced mango, peach, kiwi, and fresh berries in your own unique design over the
cashew cream layer. Sprinkle with shredded coconut if desired. Return the pie to the refrigerator until
ready to serve. The pie will keep for up to 3 days in the refrigerator. Leftovers make a wonderful
breakfast!
Yield: 8 servings
Variation: Use raspberries, strawberries, or cherries instead of blueberries for the filling.
LEMON TEASCAKE
This recipe makes for a delicious vegan and gluten-free dessert. The recipe is adapted from a dessert
served at the former Café Ambrosia restaurant in Seattle, Washington. Serve slices of pie with freshraspberries and sliced kiwi fruit.
FILLING
½ cup uncooked millet
2 cups water
½ cup raw cashews
⅓ cup freshly squeezed lemon juice
½ cup pure maple syrup
2 teaspoons vanilla extract
1 teaspoon organic lemon flavoring
CRUST
1 cup organic gluten-free rolled oats, lightly ground
¼ cup brown rice flour
¼ cup arrowroot powder
½ cup raw walnuts, ground
½ teaspoon sea salt
1 teaspoon vanilla extract
3 tablespoons pure maple syrup
¼ cup melted virgin coconut oil
To cook the millet, rinse the millet in a fine-strainer under cold running water. Transfer the millet and
water to a small pot with a tight-fitting lid and bring to a boil then turn the heat down to a low simmer
and cook for 45 minutes.
While the millet is cooking prepare the crust. Preheat the oven to 350°F. In a small bowl, mixtogether the oats, brown rice flour, arrowroot powder, walnuts, and sea salt. In another small bowl,
whisk together the vanilla, maple syrup, and coconut oil. Add the wet ingredients to the dry and mix
together. Press into a 9-inch pie plate or a 9-inch spring form pan. Bake in the oven for 10 to 12
minutes. Let cool for at least 30 minutes.
Place the cashews, lemon juice, maple syrup, vanilla, and lemon flavoring into a high-powered
blender and blend on high for 1 to 2 minutes or until the mixture resembles thick cream. Add the
cooked millet to the blender and blend again on high until ultrasmooth, scraping down the blender jar
as needed. Pour the filling into cooled crust. Let sit at room temperature for about an hour, then
refrigerate for a few hours to set.
Yield: 8 servings
Tip: Always use organic rolled oats, as the nonorganic varieties are sprayed with gut-damaging herbicides. I buy
certified gluten-free, organic oats online; see the Resources section (here) for more information.
SPICED PUMPKIN PIE
This pie is a nutrient-packed dessert that is as delicious as it is healthy. Agar is a seaweed gel that
will cause the filling, when cooked and cooled, to become firm. If I don’t have any pumpkin purée onhand I bake a fresh sugar pie pumpkin or butternut squash and then measure out 3 cups of the cooked,
mashed flesh. See here for instructions on baking sugar pie pumpkins and other winter squash.
CRUST
⅓ cup raw pecans or walnuts
1 cup brown rice flour
½ cup arrowroot powder
½ teaspoon sea salt
6 tablespoons organic palm shortening or organic butter
4 to 5 tablespoons cold water
FILLING
¾ cup raw cashews
½ cup water
3 cups sugar pie pumpkin purée
¾ cup pure maple syrup
¼ cup arrowroot powder
1¼ teaspoons agar powder
2 teaspoons ground cinnamon
1 teaspoon ground ginger
¼ teaspoon ground nutmeg
¼ teaspoon ground cloves
Preheat the oven to 350°F. Set out one deep-dish 9-inch pie plate.
To make the crust, place the nuts, brown rice flour, arrowroot powder, and sea salt into a food
processor fitted with the “s” blade and process until the nuts are finely ground into the flour. Add the
palm shortening and pulse a few times to incorporate the fat into the flour. Add the water and process
until the dough forms a ball. Press the dough into the pie plate, flute edges, and prebake for about 12
minutes.
To make the filling, place the cashews and water in a high-powered blender and blend until smooth.
Add the remaining ingredients for the filling to the blender and blend until smooth. If you don’t own a
high-powered blender, then place the cashew mixture into a food processor, add the remaining filling
ingredients, and process until smooth.
Pour the filling into the prebaked crust and bake for about 55 minutes. Let pie set at room temperature
for 1 hour to cool, then refrigerate to set fully.
Yield: 8 servings
APPLE-WALNUT CRISP
Serve this simple, nutritious grain-free crisp in autumn when apples are in season. I like to make this
dessert and serve it after a hearty meal of roasted organic chicken, root vegetables, and steamed kale.
FILLING
4 to 5 apples, cored and thinly sliced
1 tablespoon arrowroot powder
1 tablespoon pure maple syrup or honey
2 teaspoons ground cinnamon
¼ teaspoon ground nutmeg
TOPPING
2 cups raw walnuts
1 cup Medjool dates, pitted
¼ cup arrowroot powder
2 to 3 teaspoons ground cinnamon
2 to 4 tablespoons virgin coconut oil
⅛ teaspoon sea salt
Preheat the oven to 350°F. Set out an 8 x 8-inch glass baking dish.
To make the filling, place all the ingredients into the baking dish and toss together.
To make the topping, add the walnuts to a food processor fitted with the “s” blade and process until
coarsely ground. Add the dates, arrowroot, cinnamon, coconut oil, and sea salt and process again
until the dates are very finely ground and the mixture is combined.
Sprinkle the topping over the filling and bake the crisp for 35 to 40 minutes, or until the apples are
juicy and bubbling. Serve warm.
Yield: 6 to 8 servings
Variation: Add ½ to 1 cup fresh or frozen cranberries to the filling along with an extra tablespoon of
maple syrup or honey.
PEACH-BLUEBERRY CRISP
When purchasing rolled oats, be sure to always buy organic. You can order gluten-free, organic oats
online if you can’t find them locally. Nonorganic oats (including gluten-free) are sprayed with
herbicides that damage the digestive system. You can use this topping with any fruit filling. Try
apple-cranberry, blackberry-nectarine, or strawberry-rhubarb.
FILLING
4 to 5 medium peaches, sliced
2 heaping cups fresh blueberries
2 tablespoons coconut sugar or pure maple syrup
1 tablespoon arrowroot powder
¼ teaspoon cardamom
¼ teaspoon ground nutmeg
TOPPING
2 cups organic gluten-free rolled oats
¼ cup brown rice flour
¼ cup arrowroot powder
1 teaspoon ground cinnamon
⅛ teaspoon sea salt
½ cup melted virgin coconut oil or organic butter
¼ cup pure maple syrup
Preheat the oven to 375°F. Set out an 8 x 8-inch glass baking dish.
To make the filling, add all the ingredients to the baking dish and gently toss together.
To make the topping, place the rolled oats, brown rice flour, arrowroot powder, cinnamon, and sea
salt into a bowl and mix well to combine. Add the melted coconut oil and maple syrup and stir
together. Crumble the topping over the fruit.
Bake the crisp for about 40 minutes. Serve warm.
Yield: about 6 to 8 servings
RASPBERRY-RHUBARB COBBLER
I love making this summertime dessert when the raspberries are just coming into season. If
raspberries are not available try fresh strawberries, blueberries, or pears!
FILLING
2 heaping cups fresh raspberries
2 cups diced rhubarb
¼ to ½ cup coconut sugar
2 tablespoons arrowroot powder
1 teaspoon finely grated orange zest (optional)
¼ teaspoon ground cardamom
TOPPING
1½ cups blanched almond flour
¼ cup coconut flour
¼ cup arrowroot powder
2 teaspoons baking powder
½ teaspoon sea salt
4 tablespoons organic palm shortening
3 large organic eggs
3 tablespoons pure maple syrup
Preheat the oven to 375°F. Set out an 8 x 8-inch glass baking dish.
To make the filling, add all the ingredients to the baking dish and toss together.
To make the topping, whisk together the almond flour, coconut flour, arrowroot powder, baking
powder, and sea salt in a medium mixing bowl. Cut in the shortening using your fingers until pea-size
crumbs form. Add the eggs and maple syrup and stir with a fork to combine.
Drop large spoonfuls of the topping onto the filling. I like to drop nine spoonfuls (three rows of
three).
Bake the cobbler for approximately 35 minutes. Serve warm.
Yield: 6 to 9 servings
CHEWY CHOCOLATE CHIP COOKIES
These gluten-free cookies use Medjool dates as the main sweetener. Dates are rich in minerals and Bvitamins. I always use sprouted brown rice flour when making these, but regular brown rice flour
works as well. Serve the cookies with raw almond milk for a healthy treat!
1 cup Medjool dates, pitted
2 tablespoons ground golden flaxseeds
1 cup hot water
¾ cup melted virgin coconut oil, plus more for greasing the cookie sheet
¼ cup coconut sugar (optional)
2 teaspoons vanilla extract
1½ cups brown rice flour
½ cup tapioca flour or arrowroot powder
½ teaspoon baking powder
½ teaspoon baking soda
¼ teaspoon sea salt
½ to 1 cup organic dark chocolate chips
Preheat the oven to 350°F. Grease the cookie sheet with coconut oil.
Place the pitted dates and flaxseeds into a small bowl, cover with the hot water, and soak for about
15 minutes. Then place the soaked dates, flaxseeds, and water into a blender and purée. Add the
coconut oil, coconut sugar if using, and the vanilla and blend again.
In a separate bowl, mix together the brown rice flour, tapioca flour, baking powder, baking soda, and
sea salt. Add the wet ingredients to the dry and mix together with a wooden spoon or beat with an
electric mixer. Fold in the chocolate chips.
Drop the mixture by large spoonfuls onto the prepared cookie sheet. Gently flatten each cookie withoiled or wet hands.
Bake for 14 to 16 minutes; the baking time will depend on what size the cookies are. Larger cookies
need a little extra time and smaller cookies a little less. Transfer to a wire rack to cool. Store in an
airtight container for up to 4 days.
Yield: 1½ dozen cookies
CHOCOLATE-HAZELNUT–GOJI BERRY COOKIES
This cookie recipe isn’t too sweet. It would make a good snack for school or work. Pair a fewcookies with some kale chips and raw carrot sticks for a healthy afternoon snack or light lunch!
DRY INGREDIENTS
2 cups raw hazelnuts
⅓ cup raw cacao powder
2 tablespoons coconut flour
¼ teaspoon baking soda
¼ teaspoon sea salt
WET INGREDIENTS
4 tablespoons cold organic butter or virgin coconut oil
¼ cup pure maple syrup
2 large organic eggs
1 teaspoon vanilla extract
½ cup dried goji berries
Preheat the oven to 350°F. Line a cookie sheet with unbleached parchment paper.
Place the hazelnuts into a food processor fitted with the “s” blade and process to a fine meal. Add the
remaining dry ingredients and pulse until combined.
Add the butter or coconut oil and pulse. Add the maple syrup, eggs, and vanilla and process to
combine. Add the goji berries and pulse briefly just enough to mix them in. Let the dough sit for a few
minutes.
Drop the dough by spoonfuls onto the lined cookie sheet. With wet hands, gently flatten each one.
Bake for 12 to 15 minutes. Remove from oven and transfer to a wire rack to cool.
Yield: 18 cookies
COCONUT-CASHEW COOKIES
Not only are these cookies gluten-free, but they are also vegan, meaning they contain no dairy or eggs.
The combination of the orange zest and shredded coconut gives these cookies a sweet flavor without
needing to use a lot of sugar in the recipe.
WET INGREDIENTS
⅓ cup softened virgin coconut oil, plus more for greasing the cookie sheet
¼ cup pure maple syrup
1 tablespoon ground golden flaxseeds
1 to 2 teaspoons vanilla extract
½ teaspoon finely grated orange zest
DRY INGREDIENTS
½ cup raw cashews, ground
1 cup brown rice flour
¼ cup tapioca flour
½ cup shredded organic coconut
½ teaspoon baking powder
¼ teaspoon sea salt
Preheat the oven to 350°F. Grease a cookie sheet with coconut oil or line with unbleached parchment
paper.
Place the coconut oil, maple syrup, flaxseeds, vanilla, and orange zest into a medium bowl and blend
on high with an electric mixer for about 2 minutes.
Add the cashews to a coffee grinder or mini food processor and process until finely ground.
In a separate bowl, mix together the brown rice flour, tapioca flour, coconut, ground cashews, baking
powder, and sea salt. Pour the wet ingredients into the dry and mix together with an electric mixer
until well combined.
Form the dough into balls then place on the prepared cookie sheet. Gently flatten each ball with wet
or oiled hands. Bake for 12 to 15 minutes. Transfer to a wire rack to cool; the cookies will be
somewhat crumbly when hot, but will harden as they cool.
Yield: 1 dozen cookies
GINGERBREAD CUTOUT COOKIES
These amazing little gluten-free cookies are fun to make with children. They can help roll out the
dough and cut it into shapes using different cookie cutters. Try pumpkins for Halloween, gingerbread
people and stars for Christmas, and hearts for Valentine’s Day. Frost with the Cashew-Honey Icing(here).
WET INGREDIENTS
½ cup softened virgin coconut oil or unsalted organic butter
2 tablespoons ground flaxseeds
½ cup coconut sugar
¼ cup blackstrap molasses
¼ cup pumpkin purée
2 to 3 teaspoons vanilla extract
DRY INGREDIENTS
1½ cups brown rice flour
½ cup tapioca flour
½ teaspoon baking soda
½ teaspoon sea salt
2 teaspoons ground cinnamon
1½ teaspoons ground ginger
¼ teaspoon ground cloves
¼ teaspoon ground allspice
In a medium mixing bowl, beat together the coconut oil, flaxseeds, coconut sugar, molasses, pumpkin
purée, and vanilla with an electric mixer.
In a separate bowl, combine the brown rice flour, tapioca flour, baking soda, sea salt, and spices.
Add the dry ingredients to the wet and beat together.
Form the dough into a ball, wrap in waxed paper, and place in the refrigerator to chill for 2 to 3
hours.
Preheat the oven to 350°F. Place a large sheet of unbleached parchment paper onto a flat work
surface, such as a countertop or table. Place part of the dough onto the parchment and cover with
another sheet. Roll out the dough with a rolling pin to a thickness of about ⅛ inch. Cut out with your
favorite cookie cutters. Peel away excess dough around the cut shapes. Carefully move the parchment
paper and cookies onto a large cookie sheet.
Bake for about 15 to 16 minutes. Gently remove the cookies from the cookie sheet with a thin spatula
and transfer to a wire rack to cool; the cookies will crisp as they cool.
Yield: 1½ to 2 dozen cookies
GINGER MOLASSES COOKIES
I love that these egg-free and grain-free cookies are sweetened completely with nutrient-dense
Medjool dates. I always feel good seeing my children pack one of these protein-rich cookies in their
school lunches! Serve these cookies with chai tea for a nourishing afternoon snack.
1 cup pitted Medjool dates
2 tablespoons blackstrap molasses
1 teaspoon nonalcoholic vanilla extract
1 cup creamy roasted almond butter
1 tablespoon warm water
2 teaspoons psyllium husk powder
½ teaspoon baking soda
¼ teaspoon sea salt
2 teaspoons ground cinnamon
1 teaspoon ground ginger
¼ teaspoon ground nutmeg
Preheat the oven to 350°F. Line a cookie sheet with unbleached parchment paper.
Place all the ingredients into a food processor fitted with the “s” blade and process until the dates are
finely ground and the mixture is combined.
Roll the dough into 1-inch balls and place onto the prepared cookie sheet. Flatten the balls with the
palm of your hand. Bake for about 10 to 15 minutes, depending on the size of the cookies. Transfer to
a wire rack to cool.
Yield: 1 to 1½ dozen cookies
GRAIN-FREE CHOCOLATE MINI CUPCAKES
Serve these healthy mini cupcakes for a Halloween party, birthday party, or any other celebration.
Decorate with the Yam Frosting (here) and unsweetened shredded coconut, raw cacao nibs, or finely
chopped walnuts.
DRY INGREDIENTS
½ cup coconut flour
6 tablespoons raw cacao powder
¾ teaspoon baking soda
¼ teaspoon sea salt
WET INGREDIENTS
6 large organic eggs
½ cup pure maple syrup
⅓ cup melted virgin coconut oil
2 teaspoons vanilla extract
Preheat the oven to 350°F. Line a 24-cup mini muffin pan with unbleached paper liners.
In a medium mixing bowl, whisk together the dry ingredients. In a separate bowl or blender whisk or
blend together the wet ingredients. Pour the wet into the dry and quickly whisk together.
Spoon the batter into the muffin cups, filling them all the way to the top. Bake the cupcakes for 15 to
20 minutes. Transfer to a wire rack to cool completely. Frost and decorate if desired.
Yield: 24 mini cupcakes
VANILLA BEAN CUPCAKES
I like to frost these cupcakes with the Honey–Cream Cheese Frosting (here) and decorate them with
fresh edible flowers. If you don’t have vanilla powder then add 1 tablespoon of vanilla extract to the
wet ingredients instead.
DRY INGREDIENTS
2 cups blanched almond flour, packed
¼ cup coconut flour
2 teaspoons baking powder
½ teaspoon baking soda
½ teaspoon sea salt
1 teaspoon organic vanilla powder
WET INGREDIENTS
4 large organic eggs
¾ cup pure maple syrup
½ cup melted virgin coconut oil
Preheat the oven to 350°F. Line a 12-cup muffin pan with unbleached paper liners.
In a medium bowl, whisk together the dry ingredients. In a separate bowl, whisk together the wet
ingredients. Add the wet ingredients to the dry and vigorously whisk together until combined.
Spoon the batter into the lined muffin cups. Bake the cupcakes for approximately 25 minutes. Transfer
to a wire rack to cool completely before frosting.
Yield: 1 dozen cupcakes
BANANA CAKE
Nobody can tell that this cake is grain and gluten-free! Top it with the Fudgy Coconut Frosting (here)
just after it comes out of the oven. If you prefer a layered cake, bake the cake in two 10-inch round
cake pans instead.
DRY INGREDIENTS
1 cup coconut flour
¾ cup arrowroot powder
2 teaspoons baking powder
¾ teaspoon baking soda
¾ teaspoon sea salt
WET INGREDIENTS
2 cups mashed ripe banana (about 4 to 6 bananas)
1 cup melted virgin coconut oil, plus more for greasing the dish
1 cup coconut sugar
10 large organic eggs
2 teaspoons vanilla extract
Preheat the oven to 350°F. Grease a 9 x 13-inch glass baking dish with coconut oil.
In a medium mixing bowl, whisk together the dry ingredients and set aside.
Add all the wet ingredients to a blender and purée on high until ingredients are thoroughly combined.
If you are using a high-powered blender then add the dry ingredients and blend again until combined.
If you don’t have a high-powered blender, then pour the wet into the dry and vigorously beat together
with a wire whisk until completely combined.
Pour the batter into the baking dish and bake for 35 to 40 minutes, or until a knife inserted in the cake
comes out clean.
Yield: about 15 servings
CRANBERRY-ORANGE UPSIDE-DOWN CAKE
This recipe is very versatile. Don’t like cranberries? Substitute blueberries, apricots, pitted cherries,
or sliced apples with cinnamon. The texture and flavor of this cake tastes best the day it is made.
Serve it with a mug of warm spice tea at the end of a good meal.
FRUIT
1 tablespoon softened organic butter or virgin coconut oil
1 tablespoon pure maple syrup
1 tablespoon arrowroot powder
2 cups fresh cranberries
DRY INGREDIENTS
6 tablespoons coconut flour
6 tablespoons arrowroot powder
2 teaspoons baking powder
¼ teaspoon sea salt
WET INGREDIENTS
4 large organic eggs
4 tablespoons melted organic butter or virgin coconut oil
¼ cup pure maple syrup
finely grated zest of 1 organic orange
2 tablespoons freshly squeezed orange juice
1 teaspoon vanilla extract
Preheat the oven to 350°F. Place a 9-inch cake pan onto a sheet of unbleached parchment paper and
draw a line around the bottom with a pencil. Cut out the circle and place it onto the bottom of the cake
pan. Grease the sides of the pan with butter or coconut oil.
To prepare the fruit, mix together the butter or coconut oil, maple syrup, and arrowroot powder in a
small bowl. Spread the mixture onto the parchment paper in the cake pan using an offset spatula.
Arrange the cranberries on top of the butter-syrup mixture.
Whisk together the dry ingredients. In a separate bowl, whisk together the wet ingredients. Pour the
wet into the dry and quickly whisk together until combined. Pour the batter over the fruit and spread
evenly with the back of a spoon or spatula.
Bake for 30 to 35 minutes. Transfer to a wire rack to cool for 15 to 20 minutes then carefully invert
the cake onto a plate and peel off the parchment paper. Let cool completely and serve.
Yield: 6 to 8 servings
CHOCOLATE–ALMOND BUTTER CAKE
Serve this cake with a dollop of Whipped Vanilla Coconut Cream (here) and fresh berries. Double
the recipe and bake it in two 9-inch cake pans for a layered cake.
1 cup creamy roasted almond butter
2 large organic eggs
⅓ cup melted virgin coconut oil, plus more for greasing the pan
⅓ cup pure maple syrup
¼ cup raw cacao powder
2 teaspoons vanilla extract
½ teaspoon organic almond extract
½ teaspoon baking soda
¼ teaspoon sea salt
Preheat the oven to 350°F. Lightly grease an 8 x 8-inch pan with coconut oil.
Place all the ingredients into a food processor fitted with the “s” blade and process until combined.
Pour the batter into the pan and spread out evenly. Bake for about 30 minutes. Cool, slice, and serve.
Yield: about 9 servings
Variation: Add ¼ cup coconut sugar for a sweeter cake.
DECADENT CHOCOLATE BUNDT CAKE
The extra richness in this cake comes from the beets, which provide moisture, sweetness, and added
minerals. Serve the cake with fresh organic berries or Warm Berry Sauce (here).
DRY INGREDIENTS
2 cups brown rice flour
½ cup tapioca flour
¾ cup raw cacao powder
1½ teaspoons baking soda
½ teaspoon sea salt
WET INGREDIENTS
1 cup warm water
¼ cup ground chia seeds
½ cup melted virgin coconut oil, plus more for greasing the pan
2 large organic eggs
1 cup pure maple syrup
2 tablespoons apple cider vinegar
1 tablespoon vanilla extract
1 cup grated cooked beets (about 1 large beet)
Preheat the oven to 350°F. Oil a Bundt pan with coconut oil.
In a medium bowl, place the brown rice flour, tapioca flour, cacao powder, baking soda, and sea salt
and whisk together.
Place the water and chia into a small bowl and whisk together. Set aside for about 5 minutes. Add the
chia-water mixture to a blender along with the melted oil, eggs, maple syrup, vinegar, and vanilla and
blend on high until smooth. Pour the wet ingredients into the dry and vigorously whisk together. Fold
in the cooked grated beets.
Immediately pour the batter into the prepared pan and bake in the preheated oven for 40 to 45
minutes.
Remove the cake from the oven and let cool in the pan for about 10 minutes. Then invert it onto a cake
platter or plate. Let cool and serve.
Yield: 8 to 10 servings
Tip: To prepare the 1 cup of grated cooked beets, first trim the ends off a large beet then cut it into quarters. Place the
quarters into a steamer basket in a pot filled with about 2 cups of water over medium heat. Place a lid on the pot and
steam for about 30 minutes or until beets are very tender. Let cool and then remove the peel and grate. Measure out 1
heaping cup. Alternatively, you could grate a leftover roasted, peeled beet.
GINGERBREAD CAKE WITH MAPLE-CASHEW SAUCE
This scrumptious dessert will delight gingerbread lovers of all kind. We like to make this cake for
either Thanksgiving or Christmas as a special treat. This cake is delicious served on its own or withthe cashew sauce.
DRY INGREDIENTS
2 cups brown rice flour
½ cup tapioca flour
2 teaspoons baking powder
½ teaspoon baking soda
½ teaspoon sea salt
2 teaspoons ground ginger
2 teaspoons ground cinnamon
½ teaspoon ground cloves
WET INGREDIENTS
¼ cup ground chia seeds
½ cup warm water
½ cup melted virgin coconut oil, plus more for greasing the dish
½ cup pure maple syrup
½ cup blackstrap molasses
1 tablespoon vanilla extract
SAUCE
½ cup raw cashews
2 to 3 tablespoons pure maple syrup
2 teaspoons vanilla extract
2 to 3 tablespoons water
Preheat the oven to 350°F. Oil an 8 x 8-inch glass baking dish.
Combine the dry ingredients in a medium mixing bowl. In a separate small bowl, whisk together the
ground chia and the warm water; set aside for about 5 minutes. Add the chia-water mixture to a
blender along with the other wet ingredients and blend until smooth.
Pour the wet ingredients into the dry and mix well with a wire whisk. Pour the batter into the
prepared baking dish and bake for about 30 minutes.
To make the sauce, place all the ingredients in a blender and blend until smooth and creamy. Let cake
cool for about 10 minutes. When ready to serve, slice the cake and drizzle each piece with maplecashew sauce.
Yield: 8 to 12 servings
ZUCCHINI SPICE CAKE
Serve a piece of this nourishing cake along with a cup of green tea and a hard-boiled egg for a quick
lunch. It also makes a healthy treat for your child’s lunch box. Dollop with Whipped Vanilla Coconut
Cream (here) for a healthy, sweet treat. If you don’t have cashew butter on hand, use almond butter
instead.
virgin coconut oil, for greasing the pan
1½ cups cashew butter
2 large organic eggs
⅓ to ½ cup coconut sugar
½ teaspoon baking soda
¼ teaspoon sea salt
1 teaspoon ground cinnamon
¾ teaspoon ground ginger
½ teaspoon ground allspice
¼ teaspoon ground nutmeg
1 cup grated zucchini
OPTIONAL ADDITIONS
½ cup raisins or dried currants
½ cup dark chocolate chips
Preheat the oven to 350°F. Grease an 8 x 8-inch pan with coconut oil.
In a medium mixing bowl, beat together the cashew butter, eggs, coconut sugar, baking soda, sea salt,
and spices. Beat in the grated zucchini and any optional additions. Let the batter rest for a fewminutes, then beat again.
Pour the batter into the prepared pan and bake for about 30 minutes. Remove from the oven and cool
for at least 25 minutes before cutting and serving.
Yield: about 9 servings
Tip: I use a whole 16-ounce jar of Artisana Raw Cashew Butter for this cake.
BERRY-PEACH ICED NUT CREAM
This delightful alternative to ice cream uses plant-based ingredients to create a nutrient-dense creamy
frozen dessert rich in antioxidants.
½ cup raw cashews
freshly squeezed juice of 1 large Valencia orange
1 teaspoon nonalcoholic vanilla extract
1 small ripe avocado
1 cup frozen raspberries
½ to 1 cup frozen strawberries
½ cup frozen peach slices
If you own a high-powered blender you can blend all of the ingredients in it. Otherwise, use a regular
blender to blend the cashews, orange juice, and vanilla until smooth and creamy.
Transfer the cashew mixture to a food processor fitted with the “s” blade and add the avocado, frozen
raspberries, frozen strawberries, and frozen peach slices then process until smooth, thick, and
creamy.
Serve immediately, or freeze for later use. To serve the frozen nut cream, let it stand at room
temperature for about 10 minutes, then place into the food processor and process until soft and
creamy.
Yield: 4 servings
CHOCOLATE-BANANA ICED NUT CREAM
Frozen bananas can create the creamiest dairy-free ice cream! Whenever our bananas are getting too
ripe I peel them and freeze them whole in large containers; this way we always have a supply for
smoothies and sweet treats like this recipe! Serve with fresh berries and raw cacao nibs.
½ cup raw cashews
2 tablespoons water
¼ cup pure maple syrup
3 large frozen bananas, broken into chunks
2 to 4 tablespoons raw cacao powder
If you own a high-powered blender, you can blend all of the ingredients in it. Otherwise, use a
blender to blend the cashews, water, and maple syrup until creamy and smooth. Then transfer the
cashew mixture to a food processor, add the frozen banana chunks and the cacao powder, and process
until smooth, thick, and creamy.
Serve the nut cream immediately, or freeze for later use. To serve the frozen nut cream, let it stand at
room temperature for about 10 minutes, then place it into a food processor and process until soft and
creamy.
Yield: 4 servings
CHERRY–CHOCOLATE CHIP ICE CREAM
Chilling the coconut milk beforehand helps to solidify it into ice cream during churning. This
nutritious dairy-free ice cream is full of beneficial fats found in the coconut milk and hemp seeds. It’s
quite simple to make your own ice cream, and once you do, you’ll likely never go back to the storebought stuff!
two 14-ounce cans full-fat coconut milk, chilled
6 to 8 tablespoons raw honey or coconut nectar
¼ cup hemp seeds, plus more for garnish
1 teaspoon organic vanilla powder
½ teaspoon organic almond extract
1½ cups chopped frozen cherries, plus more for garnish
¼ to ½ cup raw cacao nibs or organic dark chocolate chips, plus more for garnish
Place the coconut milk, honey, hemp seeds, vanilla, and almond extract into a high-powered blender
and blend until smooth.
Pour the mixture into your ice cream maker, add the chopped frozen cherries and cacao nibs, and
process according to the manufacturer’s directions. I usually let mine churn for 20 to 25 minutes and
then transfer to a container for storing in the freezer.
Freeze for 2 to 3 hours, or until ready to serve. Sprinkle each serving with cacao nibs and hemp
seeds, and a fresh cherry or two.
Yield: about 8 servings
AVOCADO-FIG FUDGESICLES
These amazing little treats are perfect for an afternoon summer snack or evening dessert. You will
need a set of Popsicle molds for these. You can add more or less cacao powder depending on how
rich you would like your fudgesicles.
1 small ripe avocado
4 fresh black mission figs
4 Medjool dates, pitted
2 to 4 tablespoons raw cacao powder
Place all the ingredients in a food processor or high-powered blender and blend on high for 1 to 2
minutes, or until very smooth and creamy, adding just enough water sufficient for blending.
Pour the mixture into Popsicle molds, insert sticks, and freeze for 6 to 8 hours or overnight.
Yield: 4 to 6 fudgesicles
CASHEW-HONEY ICING
Use this simple, nutritious icing recipe to decorate cakes or cookies. Once chilled you can spread it
onto cookies and then decorate them, or place it into a cake decorating bag and pipe pretty designs
onto your dessert. Add natural food dyes for colored variations. The icing will become soft at
temperatures above 75°F, so keep that in mind if you are planning on bringing a decorated cake to a
summer picnic in the park.
¼ cup raw cashew butter
2 tablespoons melted virgin coconut oil
2 tablespoons raw honey
¼ teaspoon nonalcoholic vanilla extract
⅛ teaspoon organic almond extract
Place all the ingredients into a small bowl and mix together using a fork. Chill in the refrigerator for 1
to 2 hours. Stir again before using.
Yield: ½ cup
HONEY–CREAM CHEESE FROSTING
This recipe makes enough frosting to frost a dozen cupcakes. Sometimes I will use lavender honeyand omit the orange zest; other times I will add vanilla and almond extracts in place of the orange
zest.
8 ounces organic cream cheese
3 to 4 tablespoons raw honey
½ teaspoon finely grated orange zest
Place all the ingredients into a mixing bowl and beat together with an electric mixer. Store in the
refrigerator until ready to use.
Yield: about 1½ cups
FUDGY COCONUT FROSTING
Use this decadent dairy-free frosting to frost the grain-free Banana Cake (here) or drizzle over the
Decadent Chocolate Bundt Cake (here). You can get coconut cream by refrigerating a can of full-fat
coconut milk for a few hours, then opening the can and scooping the hard cream off the top.
6 tablespoons virgin coconut oil
3 ounces organic bittersweet chocolate
½ to ¾ cup coconut sugar
3 tablespoons arrowroot powder
⅓ cup coconut cream
2 to 3 teaspoons raw coconut vinegar
In a small saucepan, combine the coconut oil, chocolate, and coconut sugar and whisk over very low
heat until melted. Whisk in the arrowroot powder, coconut cream, and vinegar. Pour the mixture into a
blender and blend on high for about 60 seconds.
Pour the warm frosting over a sheet cake, or refrigerate the frosting until thickened, then spread onto
cupcakes.
Yield: about 1½ cups
YAM FROSTING
This healthy, bright orange frosting gets its color and sweetness from the use of mashed, cooked yams.
Use this recipe to frost a cake or cupcakes for Halloween, Thanksgiving, or a birthday party. This
recipe makes enough frosting for one dozen cupcakes; double it for a layered cake.
¾ cup cooked, mashed yams (still warm)
6 tablespoons virgin coconut oil
¼ cup pure maple syrup
2 tablespoons unsweetened applesauce
2 tablespoons arrowroot powder
2 teaspoons vanilla extract
pinch sea salt
Place all the ingredients into a high-powered blender and blend until very smooth and creamy. Scrape
the frosting from the blender into a container and refrigerate until firm. If you would like it to chill
and firm up quickly you can place the container in your freezer for 30 to 40 minutes, stirring every so
often, until firm. Spread the frosting onto your favorite cupcakes.
Yield: about 2 cups
Tip: To cook the yams for the frosting, leave the skins on and slice the yams into thick rounds. Place into a small pot
and fill about one-third of the way with fresh water. Cover and cook over medium heat until tender. Remove the skins;
they will peel off easily once cooked. You can also place large pieces of yam into a steamer basket and steam over
medium heat until tender.
WHIPPED VANILLA COCONUT CREAM
Use this simple recipe as a replacement for whipped heavy cream. Dollop it on top of freshstrawberries and blueberries, or use to frost cupcakes. The coconut cream will begin to soften as it
sits at room temperature, and will soften quickly on a hot summer afternoon so be sure to keep it
chilled. You can easily rewhip it after you remove the container from the refrigerator.
two 14-ounce cans full-fat coconut milk, chilled for 12 hours
1 to 2 tablespoons coconut nectar, honey, or maple syrup
½ teaspoon organic vanilla bean powder
pinch sea salt
After the cans of coconut milk have chilled, open them up and scoop the thick white coconut creamfrom the top. Pour the watery milk into a jar and reserve to use in your favorite fruit smoothie.
Place the coconut cream, coconut nectar, vanilla, and sea salt into a mixing bowl. Using an electric
mixer, whip the chilled cream to soft peaks. Serve immediately, or store in a covered glass container
in the refrigerator for up to a week.
Yield: about 1 cup
23
BEVERAGES
Age is an issue of mind over matter. If you don’t mind, it doesn’t matter.
—Mark Twain
Raw Almond Milk
Brazil Nut Milk
Cashew Milk
Hazelnut Milk
Honey Limeade with Raspberry Ice Cubes
Stevia Lemonade
Hot Mulled Cider
Cleansing Root Tea
Sweet Nettle Ginger Tea
Dandelion Root Chai Tea
Warming Raspberry Leaf Almond Drink
Having a few beverage recipes on hand can be a delicious way to add extra nutrients and
phytochemicals to your diet. For example, beverages with lemons and limes contain numerous
anticancer compounds, flavonoids, and a healthy dose of vitamin C. The herbal tea recipes in this
chapter are cleansing and stimulating to the digestive system, and they provide a rich source of
minerals.
Making your own nut milk is actually very easy and the milk recipes provided in this chapter can
be used in other recipes as well. Nut milks are so versatile and tasty you’ll find that preparing thembecomes part of your weekly routine.
RAW ALMOND MILK
Our children love to drink raw almond milk as a snack! I like to pour it over fresh fruit and chopped
nuts in lieu of breakfast cereal. You can also make smoothies with almond milk—try blending frozen
peaches, raspberries, kale, and almond milk for a refreshing and nutritious smoothie.
½ cup raw almonds (soaked overnight)
3 cups water
1 tablespoon pure maple syrup
pinch sea salt
Place the almonds into a small bowl and cover with filtered water. Soak at room temperature for 8 to
12 hours, or overnight.
After the almonds have soaked, rinse them well under warm running water. Place them in a blender
with the water, maple syrup, and sea salt and blend on high for 2 to 3 minutes, or until you have a
very smooth milk.
Pour the milk through a fine-mesh strainer lined with a cheesecloth, or through a nut milk bag, into a
container and squeeze out as much milk from the pulp as possible.
Store in a covered glass jar in the refrigerator for up to 3 days.
Yield: about 3 cups
Tip: If you live in a warm climate, change the soaking water a few times to keep the nuts from spoiling.
BRAZIL NUT MILK
Did you know that by eating two to three Brazil nuts a day you can get your daily requirement for
selenium? Many of our soils are now deplete in this vital mineral so we need to take extra care in
getting enough. Selenium helps with immune system function and detoxification. Use Brazil nut milk to
make creamy fruit and green smoothies, or pour over your favorite warm, whole-grain cereal for
breakfast.
½ cup raw Brazil nuts (soaked overnight)
3 cups water
1 tablespoon pure maple syrup
pinch sea salt
Place the Brazil nuts into a small bowl, cover with filtered water, and let them soak on your kitchen
countertop for 8 to 12 hours. Drain off the water and rinse the nuts.
Place the soaked nuts into a blender along with remaining ingredients. Blend on high for 1 to 2
minutes until smooth. Pour the milk through a fine-mesh strainer lined with a cheesecloth, or through a
nut milk bag, into a container and squeeze out as much milk from the pulp as possible.
Store in a covered glass jar in the refrigerator for up to 3 days.
Yield: about 3 cups
CASHEW MILK
Cashews are a softer nut, and therefore do not need to be soaked overnight to blend well as almonds
or hazelnuts do. Use fresh cashew milk to pour over a cooked whole-grain cereal for breakfast such
as the Warming Three-Grain Morning Cereal (here) or use it to make fruit smoothies.
½ cup raw cashews
2 cups water
1 tablespoon pure maple syrup
pinch sea salt
Place all the ingredients in a high-powered blender and blend until very smooth. Taste and adjust the
sweetness if necessary.
Store in a covered glass jar in the refrigerator for up to 2 days.
Yield: about 2½ cups
HAZELNUT MILK
I love the distinctive nutty flavor of hazelnut milk. Try making smoothies with hazelnut milk. I like to
blend frozen wild blueberries or huckleberries with about 1 cup of hazelnut milk for a healthy,
refreshing treat.
½ cup raw hazelnuts (soaked overnight)
3 cups water
1 tablespoon pure maple syrup
pinch sea salt
Place the raw hazelnuts into a small bowl and cover with filtered water. Soak at room temperature
for about 6 hours or overnight.
After the hazelnuts have soaked, rinse them well under warm running water. Place them in a blender
with the water, maple syrup, and sea salt and blend on high for 2 to 3 minutes, or until you have a
very smooth milk.
Pour the milk through a fine-mesh strainer lined with a cheesecloth, or through a nut milk bag, into a
container and squeeze out as much milk from the pulp as possible.
Store in a covered glass jar in the refrigerator for up to 3 days.
Yield: about 3 cups
HONEY LIMEADE WITH RASPBERRY ICE CUBES
This delicious and colorful drink is wonderful for a summer picnic. Children will love to drink the
limeade and eat the raspberries from the melted ice cubes. Limes contain flavonoids called flavonol
glycosides, which have been shown to stop cancer cells from dividing. Limes are also an excellent
source of vitamin C.
LIMEADE
½ cup freshly squeezed lime juice
¼ cup honey
4 cups water
ICE CUBES
1 ice cube tray
fresh raspberries
water
To make the limeade, place lime juice, honey, and water into a large glass pitcher and stir well. Taste
and adjust the sweetness if desired.
To make the ice cubes, place 1 raspberry into each ice cube mold, pour water into the molds to cover,
and place in the freezer. Freeze for 6 hours or overnight.
To serve, place the raspberry ice cubes into the pitcher with the limeade. Serve immediately.
Yield: 4¾ cups
STEVIA LEMONADE
I like to have a pitcher of this on hand to drink throughout the day. Our children love this drink also.
Both lemons and limes contain potent anticancer compounds called limonoids, which stop cancer
cells from proliferating. Lemons are also an excellent source of vitamin C.
½ cup freshly squeezed lemon juice
4 cups water
½ teaspoon liquid stevia
Place all the ingredients into a large glass pitcher and mix well.
Taste and adjust the sweetness if necessary. Stevia is very concentrated so just add a few drops at a
time, taste, then add more as needed.
Yield: 4½ cups
HOT MULLED CIDER
We make this in the fall and winter when the chilly weather has set in. Our children love to drink it.
Try to find a local organic apple orchard that sells cider and stock up in the fall when the cider has
just been pressed. You can freeze it and use it throughout the season.
6 cups organic apple cider
2 large organic orange slices
4 to 5 slices fresh ginger
5 cinnamon sticks
2 teaspoons whole cloves
Place all ingredients into a large pot. Simmer, covered, over low to medium-low heat for about 1
hour.
Strain out the spices by pouring contents through a fine-mesh strainer into another pot.
Keep the pot on warm if you would like to serve it over an extended period of time.
Yield: about 6 cups
CLEANSING ROOT TEA
This tea is actually called a “decoction” because the roots are simmered in water rather than steeped.
Licorice root is an adrenal balancer, which is very helpful in times of stress; burdock root helps to
purify the blood and stimulate the liver; dandelion root also works to stimulate the liver and purify the
blood; and ginger acts as a powerful anti-inflammatory. I like to drink this tea before bed because
your body’s mechanisms of detoxification are most active during sleep. Sometimes we like to add a
little dried nettles and oat straw after the roots have been simmered.
1 tablespoon dried licorice root
2 tablespoons dried burdock root
2 tablespoons dried dandelion root
1 tablespoon chopped fresh ginger
3 to 4 cups water
leafy herbs, such as nettles, oat straw, or red clover (optional)
raw honey (optional)
Place the licorice root, burdock root, dandelion root, ginger, and water into a medium, stainless steel
or glass pot, cover, and bring to a gentle boil. Reduce the heat to low and simmer for 20 to 30
minutes.
Remove from heat and add leafy herbs such as nettles, oat straw, or red clover, if desired, and steep
for 10 to 20 minutes more with the lid on. Strain tea through a fine-mesh strainer into a widemouthed
mason jar. To sweeten, add raw honey. Store any unused tea in the refrigerator in a covered jar.
Yield: about 3 cups
SWEET NETTLE GINGER TEA
Nettles are an amazing source of many different minerals. You can harvest nettles in the springtime
when the shoots are small and the leaves are tender. Dry nettle leaves in a food dehydrator and store
in a glass jar with a tight-fitting lid. We like to make this delicious and nourishing tea often—our
whole family loves it!
1 tablespoon dried licorice root
5 slices fresh ginger
4 cups water
¼ cup dried nettles
Place licorice root, ginger, and water in a medium stainless steel or glass pot, cover, and bring to a
gentle boil. Reduce the heat to low and simmer for 20 to 30 minutes. Remove from heat and add the
dried nettles and steep for 10 to 20 minutes, or longer, with the lid on.
Strain tea through a fine-mesh strainer into a widemouthed mason jar. Store any unused tea in the
refrigerator in a covered jar.
Yield: about 6 cups
DANDELION ROOT CHAI TEA
Dandelion root tea is earthy and slightly bitter. It’s excellent for assisting the liver with detoxification
as well as stimulating the digestive system. Chai spices are warming and also stimulate digestion.
You can find dried dandelion root and the chai spices in the bulk herb section of your local health
food store or herb store. Once the herbs have simmered you can add any thick, rich milk of your
choice such as homemade raw almond milk, hemp milk, cashew milk, or fresh raw cream (frompastured cows). I usually fill three-quarters of my mug with tea and one-quarter with milk. I then stir
in a small spoonful of raw honey to sweeten it.
1 tablespoon dried dandelion root
2 cinnamon sticks, broken into pieces
5 to 6 cardamom pods, crushed
1 teaspoon whole cloves
1 teaspoon whole black peppercorns
one 1-inch piece fresh ginger, thinly sliced
4 cups water
milk of your choice
raw honey
Place the dandelion root and spices into a 2-quart pot and cover with the water; place a lid on the pot.
Bring to a boil, then reduce the heat and simmer for 10 to 15 minutes. Strain the tea through a finemesh strainer into a quart jar. Pour into mugs, top off with the milk of your choice, and sweeten to
taste with raw honey.
Yield: 1 quart
WARMING RASPBERRY LEAF ALMOND DRINK
This drink is intended to nourish breastfeeding mothers, especially immediately following birth and in
the early postpartum stage. The fennel seeds and raspberry leaves help to contract the uterus after
childbirth and also promote the flow of breast milk. The almonds are very rich and nourishing,
providing healthy protein and fats to the new mother. The ginger, cinnamon, and cloves are warming
spices that help the digestive systems of both mother and baby.
6 cups water
1 cup raw almonds, ground to a fine powder
one 2-inch piece fresh ginger, sliced
3 cinnamon sticks
4 whole cloves
2 teaspoons fennel seeds
3 tablespoons dried raspberry leaves
⅓ cup raw honey or to taste
Place 4 cups of the water in a pot with the ground almonds and simmer on low for 30 minutes,
partially covered. Be very careful not to let the heat get too high, or the ground almonds and water
will boil over, which can make quite a mess!
Place the remaining 2 cups of water in a smaller pot with the ginger, cinnamon sticks, cloves, and
fennel seeds and simmer for 30 minutes, covered. Remove the pot from the heat and add the raspberry
leaves; let steep for 10 to 20 minutes with the lid on.
Strain the herb mixture into a blender and discard the herbs, then add the almond milk mixture and
blend on high for a couple of minutes. Add the honey and blend for 1 more minute. Taste and adjust
the sweetness if necessary.
Strain the drink through a fine-mesh strainer lined with a cheesecloth.
Yield: about 6 cups
Cultured Vegetables, here
Dill Pickles, here
Garlic Kale Kraut, here
Gingered Daikon and Carrot Sticks, here
Pickled Lemon-Rosemary Cauliflower, here
Pickled Turnips, here
Live Hot Pepper Relish, here
Coconut Milk Yogurt, here
Coconut Water Kefir, here
Kombucha, here
Berry Antioxidant Smoothie, here
Strawberry-Banana-Goji Milkshake, here
Avocado-Banana Green Smoothie, here
Peach-Ginger-Mint Green Smoothie, here
Summer Fruit Bowl, here
Spiced Apple and Rice Cereal, here
Raw Chia-Peach Breakfast Porridge, here
Banana-Almond Pancakes, here
Simple Breakfast Stir-Fry, here
Green Omelets with Smoked Salmon, here
Butternut Squash and Sage Breakfast Hash, here
Sprouted Brown Rice Bread, here
Hearty Seed Bread, here
Lemon–Poppy Seed Muffins, here
Apple-Cranberry Oatmeal Muffins, here
Quinoa Tortillas, here
Homemade Beef and Chicken Stock, here
Butternut Squash, Kale, and White Bean Soup, here
French Lentil Soup, here
Quinoa Corn Chowder, here
Three-Bean Chili, here
Celery Root, Pear, and Parsnip Soup, here
Roasted Tomato-Fennel Soup, here
Arugula Salad with White Nectarine Vinaigrette, here
Gingered Carrot Soup, here
Smoked Salmon and Yam Salad with Creamy Chipotle-Lime Dressing, here
Strawberry Salad with Candied Pumpkin Seeds, here
Steamed Vegetables with Lemon-Garlic Dressing, here
Heirloom Tomato–Basil Quinoa Salad, here
Quinoa and Black Bean Salad, here
Lemon Millet Patties, here
Raw Thai Wraps with Cilantro-Pumpkin Seed Pâte, here
Lemon–Olive Oil Chickpea Salad, here
Autumn Harvest Salad with Balsamic Vinaigrette, here
Basil-Feta-Cranberry Bean Salad, here
Beet, Kale, and Walnut Salad, here
Carrot-Hijiki Salad with Sweet Miso Dressing, here
Chicken Fajita Salad with Spicy Avocado Dressing, here
Cucumber-Dill Salad, here
Spiced Citrus Salmon, here
Indian Chicken Curry, here
Simple Chicken Nuggets, here
Mustard-Tarragon Roasted Chicken, here
Green Curry Lamb Stew, here
Summer Vegetable Spaghetti, here
Kale-Hazelnut Pesto, here
Orange-Honey-Fig Jam, here
Cheezy Kale Chips, here
Watermelon Whole Fruit Popsicles, here
Raw Chocolate–Avocado Pudding, here
Raw Superfood Fudge, here
Raw Berry Tart with a Coconut Pastry Cream, here
Chocolate-Raspberry-Hazelnut Tart, here
Spiced Pumpkin Pie, here
Peach-Blueberry Crisp, here
Chewy Chocolate Chip Cookies, here
Chocolate-Hazelnut–Goji Berry Cookies, here
Gingerbread Cutout Cookies, here
Vanilla Bean Cupcakes, here
Cranberry-Orange Upside-Down Cake, here
Zucchini Spice Cake, here
Cherry–Chocolate Chip Ice Cream, here
Raw Almond Milk, here
Dandelion Root Chai Tea, here
ABOUT THE AUTHORS
Alissa Segersten received her bachelor of science in nutrition from Bastyr University in Kenmore,
Washington. She is the previous owner of a personal chef business in Seattle, Washington, that
successfully addressed the health and lifestyle needs of many families with her delicious, healthy
cooking. She is currently a cooking instructor, empowering people with cooking skills and knowledge
of whole foods so that they may reconnect with the pleasure in eating delicious, nourishing food. Her
popular recipe blog, www.NourishingMeals.com is filled with healthy, wholesome gluten-free
recipes.
Tom Malterre MS, CN holds both a bachelor’s and master’s degree in nutrition from Bastyr
University. Tom is a faculty member of the Autism Research Institute and a clinical nutritionist for
Whole Life Nutrition. He has been invited to speak at the Washington Association for NaturopathicPhysicians, the Ontario Association for Naturopathic Physicians, the British Columbia Associationfor Naturopathic Physicians, the International College of Integrative Medicine, the National Collegefor Naturopathic Medicine, Boucher Institute for Naturopathic Medicine, the Southwest College ofNaturopathic Medicine, and Bastyr University. Tom has trained with the Institute for Functional
Medicine for over 7 years. Tom specializes in whole body wellness—looking at all factors of a
person’s life to bring about healing. Stress, environmental toxicants, nutritional deficiencies, and
epigenetics all contribute to a decline in health. Whole Life Nutrition encompasses all aspects of life
to get to the root of the health issues.
MEASUREMENT EQUIVALENTS
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RESOURCES
Organic Blanched Almond Flour: www.Nuts.com
Raw Organic GF Buckwheat Groats: www.BobsRedMill.com
Organic Gluten-Free Rolled Oats: www.EdisonGrainery.com
Gluten-Free Whole-Grain Flours: www.BobsRedMill.com
Arrowroot Powder: www.BobsRedMill.com
Sprouted Brown Rice Flour: www.PlanetRiceFoods.com
Sprouted Garbanzo Bean Flour: www.OrganicSproutedFlour.net
Raw Organic Cacao Powder: www.EssentialLivingFoods.com
Maca Powder: www.EssentialLivingFoods.com
Organic Virgin Coconut Oil: www.TropicalTraditions.com; www.Nutiva.com
Chia and Hemp Seeds: www.Nutiva.com
Unpasteurized Organic Raw Almonds: www.OrganicAlmondsRaw.com
Grass-Fed Meats: www.USWellnessMeats.com
Brown Rice Noodles: www.JovialFoods.com
Raw Cashew Butter: www.ArtisanaFoods.com
Roasted Almond Butter: www.ZinkeOrchards.com
Gluten-Free, Soy-Free Miso: www.SouthRiverMiso.com
Kosher Unflavored Gelatin: www.GreatLakesGelatin.com
Agar Powder: www.NowFoods.com
Organic Raw Vanilla Bean Powder: www.DivineOrganics.com
* Although they did not meet the standard “Dirty Dozen” criteria, summer squash, kale, and collard greens were added as plus items, as
they were commonly contaminated with pesticides proven to be potent neurotoxins.
* Although dates themselves are gluten-free, oat flour is often added when processing date sugar, making this type of sweetener
unsuitable for the gluten-sensitive individual.
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CONTENTS
Cover
Title Page
Welcome
Dedication
Acknowledgments
Introduction
Part I
WHOLE LIFE NUTRITION
Chapter 1: The Whole Diet Story
Chapter 2: The Whole Food Sensitivity Story
Chapter 3: Digestive Health
Chapter 4: The Whole Toxicity Story
Chapter 5: Organics, Your Health, and the Planet
Part II
EATING, PREPARING, AND STOCKING WHOLE FOODS
Chapter 6: The Basics of a Whole Foods Diet
Chapter 7: Making the Change
Chapter 8: Stocking Your Whole Foods Kitchen
Chapter 9: Essential Cooking Equipment
Chapter 10: Definition of Cooking Techniques
Part III
THE RECIPES
Chapter 11: Get Cultured!
Chapter 12: Smoothies
Chapter 13: Breakfast
Chapter 14: Fresh Breads and Muffins
Chapter 15: Soups
Chapter 16: Fresh Salads and Vegetables
Chapter 17: Whole Grains
Chapter 18: Vegetarian Main Dishes
Chapter 19: Fish, Poultry, and Meat
Chapter 20: Dressings, Dips, and Sauces
Chapter 21: Healthy Snacks
Chapter 22: Nutritious Desserts
Chapter 23: Beverages
Photos
About the Authors
Measurement Equivalents
References
Resources
Newsletters
Copyright
Copyright
This book is not intended as a substitute for medical advice of physicians. The reader should
regularly consult a physician in all matters relating to his or her health, and particularly in respect of
any symptoms that may require diagnosis or medical attention.
Copyright © 2014 by Whole Life Nutrition
Cover design by Brigid Pearson
Cover copyright © 2014 by Hachette Book Group, Inc.
All rights reserved. In accordance with the U.S. Copyright Act of 1976, the scanning, uploading, and
electronic sharing of any part of this book without the permission of the publisher constitute unlawful
piracy and theft of the author’s intellectual property. If you would like to use material from the book
(other than for review purposes), prior written permission must be obtained by contacting the
publisher at permissions@hbgusa.com. Thank you for your support of the author’s rights.
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ISBN 978-1-4555-8190-0
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