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yields 6 servings
yields 6 servings
hot sides salt, cayenne, and oregano. Serve at room temperature. hot oil. Turn off the heat and add the curry powder, paprika, discard the seaweed. ter to cover. Cook with the kombu strip for 1 hour. Drain and 12–24 hours. Serve warm. until the beans are tender crisp. burning. If the beans seem too dry, add more olive oil. Bake and bake covered for 2 hours, stirring occasionally to prevent mix well. garlic, rosemary or thyme, salt, and pepper. Add the beans and Drain and rinse. 3. In a skillet, hea

A Good Place to Start POTATO FRIES yields 4 servings
Low in calories, the humble spud is not humble at all. There are only 90 calories and 20
milligrams of vitamin C in a 5-ounce potato. Most of the potassium and the other nutrients
found in potatoes are in or under the skin, so resist the temptation to remove the peels.
ou don’t have to feel deprived to eat healthily. You fresh fruits and vegetables instead of canned, homemade
Ymight think you’ll be missing out on the good foods, or sauces; dips, dressings, and mayonnaise instead of store- 1 teaspoon salt
that it’s an extreme and boring way of eating. On the con- bought varieties. 1 tablespoon onion powder
trary, eating healthy means choosing from a variety of real, An array of appealing sides are now as close as the turn 1 tablespoon garlic powder
whole foods that nourish your body with flavor and nutri- of a page and will convince you that you can relish a meal Pinch of cayenne pepper
ents, not the fake stuff that damages it. Processed foods and satisfy your palate with nutritious and delicious foods. or ground black pepper
that you purchase in a bag can’t compare to the flavors that Bear in mind that it’s not all or nothing. Gradually add more 1 tablespoon paprika
nature gives you in fresh fruits and vegetable, natural herbs, high-nutrition ingredients to your menus, and without no- 2 tablespoons olive oil (optional)
and whole grains. ticing it, your family will relish and appreciate your delica- 5 red or gold potatoes, cut into
½-inch-thick strips (see recipe note)
On top of that, a bag of chips leaves you hungering for cies (and you).
more and your body starving for nutrients. Compare that 1. Preheat the oven to 350˚ F. Line a baking dish with baking paper.
with homemade fries made with fresh potatoes (or sweet 2. Place the salt, onion powder, garlic powder, cayenne or black pepper, paprika, and oil into a large
potatoes and beets—delicious!), or a huge salad full of plastic bag.
your favorite vegetables topped with homemade dressing 3. Add the potato strips and shake the bag to coat the potatoes evenly.
made with authentic, fresh ingredients. Can anything be 4. Place the potatoes in the lined baking dish in a single layer. Bake, uncovered, for 30 minutes until
more nourishing? Foods that are close to nature leave you tender but crisp.
more satisfied because they give your body the nutrients
they crave.
That doesn’t mean it doesn’t take some getting used to RECIPE NOTE To lower the carbohydrate content of pota-
if you and your family have been relying on fast foods and toes, soak them in salt water (1 tablespoon sea salt for every
processed ingredients. To make the transition smoother, quart of water) for 24–36 hours prior to use. This method of
start with your family’s favorite side dishes using similar preparing potatoes is ideal for diabetics and individuals on
low-carb diets.
but more health-augmenting ingredients: brown rice and
other whole-grain dishes instead of white rice and pasta; VARIATION Try this dish with celery, sweet potatoes, or
beets. For onion rings, use 2 large onions, cut into rings.

230 HEALTHY EVER AFTER 239