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regular baking powder.
health food store and will serve the same purpose as
The Healthy Ever After Cookbook Team
the seeds in fresh peppers.
To your health!
sunflower, flax, pumpkin, poppy, chia, hemp, and even
minerals, protein, and essential fatty acids. Try sesame,
the most optimal way.
spect: they’re nature’s storehouse of enzymes, vitamins,
feeling of knowing that your family is benefiting in
as well as muscle-building protein. Treat seeds with re-
the flavors of good health, and enjoy the fantastic
omega-3s and are loaded with anti-inflammatory agents
we enjoyed preparing it! Savor each recipe, rich with
shews, pecans, pine, and walnuts are rich in heart-healthy
We hope you will enjoy using this book as much as
productive lives.
grain instead of a protein.
and your family can lead vibrant, energetic, and
different nutrients. Beans are best if combined with a
to enable you to prepare nutritious meals so you
garbanzo, and kidney. Use a variety of beans for many
Enjoy a variety of dishes, literally from soup to nuts,
the flavor.
nutrition guide, and much more.
patties; it will enhance the texture and will not change
how, hundreds of gluten-free recipes, a vitamin and
good for heart health. Use in baked goods or any type of
soups, fresh juices and smoothies, sprouting know-
and helps rid the body of harmful cholesterol, which is
In this book, you’ll find a huge choice of salads, raw
healthy delectables to suit your tastes and needs.
ically modified.
and perfected palate-pleasing, family-friendly,
cornstarch, which is highly processed and usually genet-
for a more wholesome version. We have selected
made with a root vegetable that has more nutrients than
interest in changing their cooking and eating habits
As health awareness increases, many have expressed
mind that it is derived from wheat.
used for flavor enhancement and instead of salt. Keep in
authors of the bestselling Heimishe Kitchen series.
book was compiled by the Ladies Auxiliary of Nitra,
nos as a flavor enhancer and salt substitute.
you with the Healthy Ever After cookbook. This
from organic soybeans and water. Use Bragg liquid ami-
It is with much gratitude to Hashem that we present
Welcome to your journey to “healthy ever after.”
nutritional value.
degrees Fahrenheit. The darker the color, the richer the
sign. You can be sure it has not been heated over 110
erals are still intact. If raw honey crystallizes, it’s a good
Dear Reader...
so that its enzymes, antioxidants, B vitamins, and min-
• WHOLE GRAINS—buckwheat (kasha), brown rice, wild rice, • ALUMINUM-FREE BAKING POWDER—can be obtained at the • NUTS AND SEEDS—nuts such as almonds, macadamia, ca- • BEANS—such as adzuki, soybeans, lentils, mung, pinto, • LECITHIN GRANULES—lecithin adds creaminess to recipes • ARROWROOT FLOUR OR STARCH—a natural thickening agent • NAMA SHOYU—a raw, unpasteu
Healthy Ever After © Copyright 2018 oats, millet, spelt, quinoa, amaranth, kamut, and barley
are all great sources of nutrients and fiber. Adding a bay
All rights reserved. No part of this publication may be reproduced or translated, stored in a leaf to a container of grains will help prevent worm in-
retrieval system or transmitted, in any form or manner, electronic, photocopying, mechanical or festation.
otherwise, without prior permission from the copyright holder. The rights of the copyright holder • CAROB AND CAROB POWDER—unlike cocoa, carob doesn’t
will be strictly enforced. have caffeine and does not rid the body of calcium. Car-
ISBN 978-0-578-20443-7 ob has no fat, few calories, and is rich in minerals, and
there is four times as much calcium in carob than there
To order: is in cocoa. Carob has a milder flavor than cocoa, so it
Visit: www.HealthyEverAfterCookbook.com needs less sweetening.
Email: contact@healthyeveraftercookbook.com • SUGAR SUBSTITUTES—such as barley malt, rice syrup, raw
Phone: (914) 338-8365
honey, stevia, and xylitol are more natural alternatives to
Printed in Israel sugar.
This book was compiled by the Ladies Auxiliary of • BLACKSTRAP MOLASSES—used to flavor and sweeten
Nitra of Mt. Kisco, New York. The proceeds of this foods, blackstrap molasses is an excellent source of iron
book will benefit the Talmud Torah Beis Yechiel. and calcium.
• SEAWEED—sea vegetables, also called seaweeds, such as
Editor: Suri Brand
Assistant Editor: Libby Jakobovits nori, wakame, kombu, and dulse, are a group of foods
Graphics and Design: Studio613 that many people have not yet begun to explore. Aside
Typography and Layout: Suri Brand from providing hearty tastes and textures, sea vegeta-
Proofreader: Sara Sumner bles provide an abundance of trace minerals and help to
Photography and Food Styling: Yitzchak Kaufman, Onek Studios, pull heavy metal contaminants from the body.
New York, with Kiki Fisher, fooddesignbykiki@gmail.com • FLAX MEAL—high in fiber and great for regularity, flax
(pp. 104, 115, 118, 124, 127, 128, 129, 134, 147); meal makes a great filler for meatloaf instead of bread
Yossi and Malky Levine (pp. 55, 66, 92, 94, 170, 214, crumbs or in cookies and pies as a thickener. Also use
281, 235, 248, 251, 269, 275, 314, 332, 352, 354, 357, 365, 384, 396) instead of ready-made granola, which is high in sugar,
over yogurt, ice cream, and salads.
• NATURAL PEANUT, CASHEW, AND ALMOND BUTTER—skip the
Skippy and enjoy the taste of peanut butter without all
This book is not a work of halachah. Consult the sugar and hydrogenated fat.
with a halachic authority regarding any questions
on kashrus. The information in this book is for • COLD-PRESSED OR UNREFINED OILS—oils that have been
educational purposes only and not intended for squeezed from their source through pressure rather
providing medical advice. than through heat.
• SPROUTS—such as alfalfa or bean sprouts; when seeds
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