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regular baking powder.
The Healthy Ever After Cookbook Team
health food store and will serve the same purpose as
To your health!
ALUMINUM-FREE BAKING POWDER—can be obtained at the
the seeds in fresh peppers.
benefiting in the most optimal way.
sunflower, flax, pumpkin, poppy, chia, hemp, and even
fantastic feeling of knowing that your family is
minerals, protein, and essential fatty acids. Try sesame,
rich with the flavors of good health, and enjoy the
spect: they’re nature’s storehouse of enzymes, vitamins,
as we enjoyed preparing it! Savor each recipe,
as well as muscle-building protein. Treat seeds with re-
We hope you will enjoy using this book as much
omega-3s and are loaded with anti-inflammatory agents
and productive lives.
shews, pecans, pine, and walnuts are rich in heart-healthy
you and your family can lead vibrant, energetic,
NUTS AND SEEDS—nuts such as almonds, macadamia, ca-
nuts, to enable you to prepare nutritious meals so
grain instead of a protein.
Enjoy a variety of dishes, literally from soup to
different nutrients. Beans are best if combined with a
garbanzo, and kidney. Use a variety of beans for many
and much more.
BEANS—such as adzuki, soybeans, lentils, mung, pinto,
gluten-free recipes, a vitamin and nutrition guide,
the flavor.
smoothies, sprouting know-how, hundreds of
patties; it will enhance the texture and will not change
choice of salads, raw soups, fresh juices and
good for heart health. Use in baked goods or any type of
tastes and needs. In this book, you’ll find a huge
and helps rid the body of harmful cholesterol, which is
family-friendly, healthy delectables to suit your
LECITHIN GRANULES—lecithin adds creaminess to recipes
have selected and perfected palate-pleasing,
ically modified.
eating habits for a more wholesome version. We
cornstarch, which is highly processed and usually genet-
expressed interest in changing their cooking and
made with a root vegetable that has more nutrients than
As health awareness increases, many have
ARROWROOT FLOUR OR STARCH—a natural thickening agent
mind that it is derived from wheat.
series.
used for flavor enhancement and instead of salt. Keep in
Nitra, authors of the bestselling Heimishe Kitchen
NAMA SHOYU—a raw, unpasteurized soy sauce that can be
This book was compiled by the Ladies Auxiliary of
nos as a flavor enhancer and salt substitute.
present you with the Healthy Ever After cookbook.
from organic soybeans and water. Use Bragg liquid ami-
It is with much gratitude to Hashem that we
BRAGG LIQUID AMINOS—a natural soy sauce made only
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-
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WHOLE GRAINS—buckwheat (kasha), brown rice, wild rice, As you read the recipes that follow, you will see that Also, remember: help is at hand! The recipes in this book ing extracted from the honeycomb and when bottled, RAW HONEY—honey that has not been heated after be- 10 HEALTHY EVER AFTER become staples in your kitchen: the fat or sugar content. Eventually, these ingredients will dard recipes to boost their nutritional value
Healthy Ever After © Copyright 2019 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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