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index
just desserts
cakes & bars
hot sides
Soon you’ll find what many who have decided to make
introduction
If you’re like most people, following the guidelines in

and beans sprout, their vitamin, protein, antioxidant, this way, you’ll wonder why you didn’t start sooner. duce and other natural ingredients. Once you start cooking than their processed “white” counterparts, as do fresh pro- Brown rice and whole-grain flours have more original flavor is needed to enhance the blandness of the standard diet. and require less sugar, salt, and artificial additives, which simply delicious! Wholesome foods are naturally flavorful, healthier choices now
and enzyme content multiplies. Sprouts are considered When shopping for ingredients, aim for fresh produce healthy ever after
“predigested”—that is, the starch in the plant has already rather than canned. If the produce is indeed farm fresh,
turned into simple sugars and the proteins into amino you’ll get maximum nutrition and superior taste. Fresh fruits
acids, which makes them easier on the stomach. Sprouts and vegetables should comprise at least one-third of the
are also low in calories (see p. 136 for guidelines to grow- items in your shopping cart.
ing your own sprouts). What if you can’t always find fresh produce? It’s certainly
• RICE, CORN, OR SPELT PASTA—alternatives to wheat pasta for better to have any vegetable than no vegetable.
those who can’t digest wheat. Frozen vegetables and fruits, such as berries, are often Family-friendly whole-food dishes
If your supermarket doesn’t carry the above items high in nutrients. This is because fresh produce begins to
(many now do, or will upon request), it’s worth a trip to lose nutrients through oxidation, beginning from the mo- for every day and every occasion
your local natural foods store. It can be enlightening and ment it’s picked, and so it can be rather depleted by the
informative to simply walk the aisles, read labels, and time it travels from the farm to your supermarket’s shelves.
learn what your options are in the ever-expanding world As long as the package contains 100 percent natural pro-
of kosher health food. The salespeople in health food duce, frozen can be a fine option. If you can find organic
stores will be glad to advise you on the use of unfamiliar frozen vegetables, stock up!
foods. Avoid packages of frozen produce that appear to have
Be a little daring; try something new. Even something as been allowed to defrost and refreeze. Signs to look for are
simple and natural as fruit ketchup can make a nice change bagged vegetables that have been frozen together in one
for the better. Give healthy alternatives a try and see what large block and moisture-damaged boxes.
works for you and your family. Canned produce are least desirable. Many canned foods
contain too much salt and sugar, and they lose most of their
nutrients in processing. Also, aluminum cans leach metal
A NOTE ABOUT GLUTEN-FREE into food; the health effects of aluminum are unclear, but
Many of the recipes in this book are caution is warranted. Read labels. If you must use canned
gluten-free. In the breads, cakes, and vegetables, organic vegetables in nonaluminum cans that
cookies chapter you’ll find separate are sugar free are your best choice in the canned category;
gluten-free sections. In the other chap- check your health food store for these.
ters, gluten-free recipes are labeled with Because of possible detrimental effects of aluminum, it’s
a gluten-free symbol (shown here). wise to avoid cooking and baking in aluminum pots and
Gluten-free recipes are perfect for Pesach cooking, as pans, especially acidic foods, such as tomato sauce and
well as all year round—you don’t have to be required fruits. Use stainless steel, tempered glass, or, best yet, cast
to avoid gluten to enjoy these delicious recipes! iron, which has the added advantage of boosting the iron

content in foods. (Lower oven temperature 25 degrees and
reduce baking time when using a glass baking dish.)

12 HEALTHY EVER AFTER