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contents

introduction 6

juices & smoothies 22

breads & muffins 50

pancakes, pizza & more 84

sensational salads 100

dips, dressings & sauces 148

• AVOID REFINED BLEACHED OILS, which have been highly pro- grains, and legumes. Keep consumption of animal prod- kimchi, kombucha & more 182
cessed (with heat and solvents) and therefore can’t be ucts, such as meat, chicken, and dairy products, to a
properly utilized by the body. Choose cold-pressed minimum. soups & accompaniments 198
oils—oils that have been pressed out with the least • EAT FISH, especially wild-caught, for its beneficial, heart-
amount of heat possible, leaving the nutrients intact. protecting essential fatty acids. hot sides 228
• AVOID WHITE VINEGAR, which destroys the friendly bacteria • EAT AT LEAST FIVE SERVINGS OF VEGETABLES and two servings
in the body. Instead try lemon juice or apple cider vine- of fruit every day. Eating plenty of fruits and vegetables, meatless mains 262
gar for its body-cleansing effect. Apple cider vinegar also the more colorful the better, will help protect your body
balances your body’s acid-alkaline chemistry. against many diseases and will provide a large variety of
• KEEP YOUR FOOD AS SIMPLE, whole, and close to nature as nutrients, vitamins, and minerals. fish & chicken mains 286
possible, minimizing the use of packaged, convenience • COOK VEGETABLES GENTLY to preserve their nutrients and
products, which are loaded with chemicals. disease-preventing phytochemicals. Try steaming them cookies & snacks 300
• USE WHOLE-GRAIN BREADS and pasta instead of refined, until tender, or cook in a little water, soup stock, or to-
white-flour products. mato sauce. cakes & bars 338
• USE BROWN RICE instead of refined white rice. • SEEK LOCALLY GROWN, ORGANIC PRODUCE whenever possible,
• EAT ADEQUATE DIETARY FIBER. This is effortlessly accom- to avoid harmful pesticide residues. (Conventionally just desserts 370
plished by following a natural, raw, whole-foods diet. grown berries and leafy vegetables have especially high
• SEEK VEGETABLE SOURCES OF PROTEIN, such as seeds, nuts, pesticide-residue levels.) index 399

8 HEALTHY EVER AFTER Soon you’ll find what many who have decided to make 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! Wholesom

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• INCLUDE SEEDS IN YOUR FAMILY’S DIET; try sesame, pumpkin,
forward.
introduction
one or two simple improvements; any small step is a step
all parts of the plant: leaves, stems, and roots.
don’t have to make these changes all at once. Start with
amino acids (protein) by eating all types of produce from
contents the list above might seem pretty overwhelming. But you
• BALANCE AND COMPLEMENT your intake of nutrients and
table salt (and in moderation).
If you’re like most people, following the guidelines in
• USE HIMALAYAN CRYSTAL SALT OR CELTIC SEA SALT in place of
START WITH SIMPLE CHANGES

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