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SPROUTS—such as alfalfa or bean sprouts; when seeds
than through heat.
squeezed from their source through pressure rather
COLD-PRESSED OR UNREFINED OILS—oils that have been
the sugar and hydrogenated fat.
Skippy and enjoy the taste of peanut butter without all
NATURAL PEANUT, CASHEW, AND ALMOND BUTTER—skip the
over yogurt, ice cream, and salads.
instead of ready-made granola, which is high in sugar,
crumbs or in cookies and pies as a thickener. Also use
meal makes a great filler for meatloaf instead of bread
FLAX MEAL—high in fiber and great for regularity, flax
pull heavy metal contaminants from the body.
bles provide an abundance of trace minerals and help to
from providing hearty tastes and textures, sea vegeta-
that many people have not yet begun to explore. Aside
nori, wakame, kombu, and dulse, are a group of foods
SEAWEED—sea vegetables, also called seaweeds, such as
and calcium.
foods, blackstrap molasses is an excellent source of iron
BLACKSTRAP MOLASSES—used to flavor and sweeten
sugar.
honey, stevia, and xylitol are more natural alternatives to
SUGAR SUBSTITUTES—such as barley malt, rice syrup, raw
needs less sweetening.
is in cocoa. Carob has a milder flavor than cocoa, so it
there is four times as much calcium in carob than there
ob has no fat, few calories, and is rich in minerals, and
have caffeine and does not rid the body of calcium. Car-
CAROB AND CAROB POWDER—unlike cocoa, carob doesn’t
festation.
leaf to a container of grains will help prevent worm in-
are all great sources of nutrients and fiber. Adding a bay
oats, millet, spelt, quinoa, amaranth, kamut, and barley
WHOLE GRAINS—buckwheat (kasha), brown rice, wild rice,
Also, remember: help is at hand! The recipes in this book so that its enzymes, antioxidants, B vitamins, and min- To order: Printed in Israel Editor: Suri Brand Phone: (914) 338-8365 will be strictly enforced. ISBN 978-0-578-20443-7 providing medical advice. Proofreader: Sara Sumner Graphics and Design: Studio613 Assistant Editor: Libby Jakobovits Typography and Layout: Suri Brand Healthy Ever After © Cop
will make it easy for you to explore your new healthy eating erals are still intact. If raw honey crystallizes, it’s a good Dear Reader...
style. sign. You can be sure it has not been heated over 110
degrees Fahrenheit. The darker the color, the richer the
HOW TO NATURALIZE YOUR KITCHEN nutritional value. Welcome to your journey to “healthy ever after.”
As you read the recipes that follow, you will see that BRAGG LIQUID AMINOS—a natural soy sauce made only
many dishes can be prepared with the same foods you from organic soybeans and water. Use Bragg liquid ami- It is with much gratitude to Hashem that we
usually have on hand. However, you will probably also no- nos as a flavor enhancer and salt substitute. present you with the Healthy Ever After cookbook.
tice some ingredients that might not be familiar to you. NAMA SHOYU—a raw, unpasteurized soy sauce that can be This book was compiled by the Ladies Auxiliary of
These are ingredients that are a good idea to replace for used for flavor enhancement and instead of salt. Keep in Nitra, authors of the bestselling Heimishe Kitchen
less healthy ingredients (such as white sugar) in your stan- mind that it is derived from wheat. series.
dard recipes to boost their nutritional value and/or reduce ARROWROOT FLOUR OR STARCH—a natural thickening agent
the fat or sugar content. Eventually, these ingredients will made with a root vegetable that has more nutrients than As health awareness increases, many have
expressed interest in changing their cooking and
become staples in your kitchen: cornstarch, which is highly processed and usually genet-
RAW HONEY—honey that has not been heated after be- ically modified. eating habits for a more wholesome version. We
ing extracted from the honeycomb and when bottled, LECITHIN GRANULES—lecithin adds creaminess to recipes have selected and perfected palate-pleasing,
and helps rid the body of harmful cholesterol, which is family-friendly, healthy delectables to suit your
good for heart health. Use in baked goods or any type of tastes and needs. In this book, you’ll find a huge
patties; it will enhance the texture and will not change choice of salads, raw soups, fresh juices and
the flavor. smoothies, sprouting know-how, hundreds of
BEANS—such as adzuki, soybeans, lentils, mung, pinto, gluten-free recipes, a vitamin and nutrition guide,
garbanzo, and kidney. Use a variety of beans for many and much more.
different nutrients. Beans are best if combined with a Enjoy a variety of dishes, literally from soup to
grain instead of a protein. nuts, to enable you to prepare nutritious meals so
NUTS AND SEEDS—nuts such as almonds, macadamia, ca- you and your family can lead vibrant, energetic,
shews, pecans, pine, and walnuts are rich in heart-healthy and productive lives.
omega-3s and are loaded with anti-inflammatory agents
as well as muscle-building protein. Treat seeds with re- We hope you will enjoy using this book as much
spect: they’re nature’s storehouse of enzymes, vitamins, as we enjoyed preparing it! Savor each recipe,
minerals, protein, and essential fatty acids. Try sesame, rich with the flavors of good health, and enjoy the
sunflower, flax, pumpkin, poppy, chia, hemp, and even fantastic feeling of knowing that your family is
the seeds in fresh peppers. benefiting in the most optimal way.
ALUMINUM-FREE BAKING POWDER—can be obtained at the To your health!
health food store and will serve the same purpose as
regular baking powder. The Healthy Ever After Cookbook Team
10 HEALTHY EVER AFTER When learning to cook naturally, stay as close to Much has been researched on health and nutrition. First, brush up on the basics of healthy eating. Once you’ve made up your mind to go for it and The reality is that whoever shops and cooks for the But processed and fast foods are loaded with satu- valuable nutrients. ers to a minimum since they deplete the body of and brow

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