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than through heat.
squeezed from their source through pressure rather
the sugar and hydrogenated fat.
Skippy and enjoy the taste of peanut butter without all
over yogurt, ice cream, and salads.
instead of ready-made granola, which is high in sugar,
crumbs or in cookies and pies as a thickener. Also use
meal makes a great filler for meatloaf instead of bread
pull heavy metal contaminants from the body.
bles provide an abundance of trace minerals and help to
from providing hearty tastes and textures, sea vegeta-
that many people have not yet begun to explore. Aside
nori, wakame, kombu, and dulse, are a group of foods
and calcium.
foods, blackstrap molasses is an excellent source of iron
sugar.
honey, stevia, and xylitol are more natural alternatives to
needs less sweetening.
is in cocoa. Carob has a milder flavor than cocoa, so it
there is four times as much calcium in carob than there
ob has no fat, few calories, and is rich in minerals, and
have caffeine and does not rid the body of calcium. Car-
festation.
leaf to a container of grains will help prevent worm in-
are all great sources of nutrients and fiber. Adding a bay
oats, millet, spelt, quinoa, amaranth, kamut, and barley
Also, remember: help is at hand! The recipes in this book so that its enzymes, antioxidants, B vitamins, and min- • SPROUTS—such as alfalfa or bean sprouts; when seeds • COLD-PRESSED OR UNREFINED OILS—oils that have been • NATURAL PEANUT, CASHEW, AND ALMOND BUTTER—skip the • FLAX MEAL—high in fiber and great for regularity, flax • SEAWEED—sea vegetables, also called seaweeds, such as • BLACKSTRAP MOLASSES—used to flavor and sweeten • SUGAR SUBSTITUTES—such as barley ma
will make it easy for you to explore your new healthy eating erals are still intact. If raw honey crystallizes, it’s a good Dear Reader...
style. sign. You can be sure it has not been heated over 110
degrees Fahrenheit. The darker the color, the richer the
HOW TO NATURALIZE YOUR KITCHEN nutritional value. Welcome to your journey to “healthy ever after.”
As you read the recipes that follow, you will see that • BRAGG LIQUID AMINOS—a natural soy sauce made only
many dishes can be prepared with the same foods you from organic soybeans and water. Use Bragg liquid ami- It is with much gratitude to Hashem that we present
usually have on hand. However, you will probably also no- nos as a flavor enhancer and salt substitute. you with the Healthy Ever After cookbook. This
tice some ingredients that might not be familiar to you. • NAMA SHOYU—a raw, unpasteurized soy sauce that can be book was compiled by the Ladies Auxiliary of Nitra,
These are ingredients that are a good idea to replace for used for flavor enhancement and instead of salt. Keep in authors of the bestselling Heimishe Kitchen series.
less healthy ingredients (such as white sugar) in your stan- mind that it is derived from wheat.
dard recipes to boost their nutritional value and/or reduce • ARROWROOT FLOUR OR STARCH—a natural thickening agent As health awareness increases, many have expressed
the fat or sugar content. Eventually, these ingredients will made with a root vegetable that has more nutrients than interest in changing their cooking and eating habits
for a more wholesome version. We have selected
become staples in your kitchen: cornstarch, which is highly processed and usually genet- and perfected palate-pleasing, family-friendly,
• RAW HONEY—honey that has not been heated after be- ically modified.
ing extracted from the honeycomb and when bottled, • LECITHIN GRANULES—lecithin adds creaminess to recipes healthy delectables to suit your tastes and needs.
and helps rid the body of harmful cholesterol, which is In this book, you’ll find a huge choice of salads, raw
good for heart health. Use in baked goods or any type of soups, fresh juices and smoothies, sprouting know-
patties; it will enhance the texture and will not change how, hundreds of gluten-free recipes, a vitamin and
the flavor. nutrition guide, and much more.
• BEANS—such as adzuki, soybeans, lentils, mung, pinto, Enjoy a variety of dishes, literally from soup to nuts,
garbanzo, and kidney. Use a variety of beans for many to enable you to prepare nutritious meals so you
different nutrients. Beans are best if combined with a and your family can lead vibrant, energetic, and
grain instead of a protein. productive lives.
• NUTS AND SEEDS—nuts such as almonds, macadamia, ca-
shews, pecans, pine, and walnuts are rich in heart-healthy We hope you will enjoy using this book as much as
omega-3s and are loaded with anti-inflammatory agents we enjoyed preparing it! Savor each recipe, rich with
as well as muscle-building protein. Treat seeds with re- the flavors of good health, and enjoy the fantastic
spect: they’re nature’s storehouse of enzymes, vitamins, feeling of knowing that your family is benefiting in
minerals, protein, and essential fatty acids. Try sesame, the most optimal way.
sunflower, flax, pumpkin, poppy, chia, hemp, and even To your health!
the seeds in fresh peppers.
• ALUMINUM-FREE BAKING POWDER—can be obtained at the The Healthy Ever After Cookbook Team
health food store and will serve the same purpose as
regular baking powder.

10 HEALTHY EVER AFTER When learning to cook naturally, stay as close to Much has been researched on health and nutrition. First, brush up on the basics of healthy eating. Once you’ve made up your mind to go for it and The reality is that whoever shops and cooks for the But processed and fast foods are loaded with satu- valuable nutrients. ers to a minimum since they deplete the body of and brown sugar) and keep

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