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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 fish & chicken mains 286
KEEP YOUR FOOD AS SIMPLE, whole, and close to nature as nutrients, vitamins, and minerals.
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 index hot sides just desserts cakes & bars meatless mains cookies & snacks fish & chicken mains including cigarette smoke. alcohol, processed meats, and environmental pollutants, aging process. Other “aging oxidants” to avoid include cals” in the body, damaging health and accelerating the ing coffee, tea, cola, and chocolate. They form “free radi- AVOID CAFFEINE-CONTAINING BEVERAGES and foods,

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