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food and good health!
Hatzlachah rabbah, and may your family enjoy good
Hashem’s variety of foods.
long, your palate will begin appreciating the true flavor of
with your families’ feedback) will take it from there. Before
help you get started. With time, your imagination (along
healthy should be enjoyable and creative. These recipes will
be modified according to season, supply, or taste. Cooking
Have fun trying these healthy recipes! Ingredients may
and ingredients.
meal plan as you gain confidence with new techniques
healthful (and great-tasting!) dishes to your weekly
menu of new delicacies to try. Gradually add more
From this smorgasbord of recipes, select a day’s
to a healthier and more vibrant life.
also easy to prepare. This type of “fast food” is the fast track
ones you are about to encounter. They’re not only tasty, but
with a collection of delicious, all-natural recipes, such as the
Now that you know the basics, you can arm yourself
GET CREATIVE
juices & Hot Carob Vanilla Dream Respiratory Remedy Tea Young Coconut Shake Pina Colada Sesame Strawberry Shake Basic Nut Milk Sugar and Spice Tofu Strawberry Shake Banana Milkshake Kiwi Smoothie Sugar-Free Lime Lemonade Yellow Smoothie Cranberry Smoothie Two Ways Strawberry-Almond Smoothie Almond-Cranberry Smoothie Cranberry-Apple Remedy Chia Dream Blueberry-Cantaloupe Smoothie Blueberry Delight Berry Bliss Classic Pineapple-Strawberry Smoothie Berry-Ginger Smoothie Lean and Green Smoothie P
smoothies OF THIS... TRY THIS...
INSTEAD
SUGAR Orange or apple juice concentrate, raw honey, rice syrup, pureed fruit, or stevia

Herbs and spices, sea salt (in moderation), freshly squeezed lemon juice, celery salt, or natural soy
SALT
sauce such as nama shoyu or Bragg liquid aminos (see salt alternatives, p. 106)

OIL IN BAKED Apple spread, applesauce, pureed bananas, pears, prunes, or egg yolk
GOODS

Rice milk, coconut milk, goat milk, sesame milk, soy milk, hemp milk, almond milk (see recipe for
WHOLE MILK
Basic Nut Milk, p. 45)

BUTTERMILK Soy milk with lemon juice or vinegar (2 teaspoons per cup of soy milk)

COTTAGE Nut cheeses or crumbled or pureed soft tofu
CHEESE

SOUR CREAM Nonfat plain yogurt

NONDAIRY
CREAMER Milk substitutes or unrefined coconut milk (from the can)

CHOCOLATE, Carob, cinnamon, date, apple, or pear purée
COCOA

Organic eggs, silken tofu; arrowroot starch (1 tablespoon arrowroot starch plus 1 tablespoon oil
WHOLE EGGS plus 2 tablespoons water equals 1 egg); in baking, 1 tablespoon flax meal plus 3 tablespoons
water or 1 tablespoon apple spread equals 1 egg

15 18 HEALTHY EVER AFTER

19

• Egg yolk
• Wheatgrass
• Liver
• Sprouts
• Chicken
• Mint
• Wheatgrass
• Parsley
• Summer squash
• Sardines
• Broccoli
broccoli
• Peas and pea greens
such as spinach and
• Parsley
• Dark green vegetables,
• Alfalfa sprouts and mung bean sprouts
preventing pinworms.
and milk products
• Sesame seeds
function, healthy skin, and treating and
• Raw milk (unpasteurized)
• Pumpkin seeds
Great for preventing colds, for immune
ZINC
• Sesame seeds
Crucial for healthy teeth and bones.
• Almonds
CALCIUM
• Spinach
• Parsley
• Mint
• Spinach greens
• Green vegetables
• Cauliflower
• Legumes
• Broccoli
• Beets
• Cabbage
Maintains healthy brain function.
• Liver
• Alfalfa
body
• Nuts and seeds
• Egg yolks
Transports oxygen to the cells of the
• Sprouts
• Sprouts
• Raisins and prunes
cells.
Vital for blood clotting and liver function.
VITAMIN K
• Seeds
• Blackstrap molasses
Necessary for the formation of red blood
IRON
• Seaweeds
• Watercress
• Wheatgrass
• Onions
• Ripe bell peppers
• Asparagus
• Garlic
• Sprouts
• Liver
• Olive oil
Acts as an antioxidant.
• Fish
vegetables
phlebitis, varicose veins, and leg ulcers.
• Citrus fruits
• Dark green leafy
Prevents arthritis, heart disease, asthma,
Helps maintain healthy skin.
• Wheat germ
• Pineapple
metabolism.
surgeries.
• Beets
• Flax and nuts
Reduces scar tissue from burns and
Regulates energy, body weight, and
• Legumes
• Turnips
Essential for thyroid gland function.
• Grains
Improves circulation.
• Green leafy vegetables
VITAMIN E
IODINE
MINERAL
MINERAL
BENEFITS
SOURCES
BENEFITS
SOURCES
VITAMIN/
VITAMIN/