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Table Of Contents

AuThOR’S PREFACE TO ThE RECIPES
Minimally Processing of Foods
About the Green Revolution and Mass Production
Organically vs. conventionally grown
wild/sustainable grown
Non-GMO
FOOdS ThAT hEAl
dark leafy Greens
Cruciferous Vegetables and herbs and Spices
Fish
Nuts and Seeds
legumes
whole Grains
Root Vegetables
whAT IS CuRRENTly ON ThE TAblE?
The healthy State of living
health is a Choice
Infammation
Acid-base balance and Nutrition
hazards of Food Choices
whAT ShOuld bE ON ThE TAblE
how to Select the Right Foods
Making Vegetables the Main dish
Choosing the healthy Fats
Eating a little of the Grains
Minimizing the Sugar
keeping a lid on sodium
Eating beans and Nuts
Eating Real Food, not junk
Eating More Nutrients for Fewer • Calories
Now, some more thoughts…
Plants Provide Macronutrients
PROTEIN
A word about gluten
A word about casein
The Bottom Line for Proteins
• CARbOhydRATES
dIETARy FIbER
Soluble Fiber
Insoluble fber
• Resistant starch
A word about isolated fbers as a food additive
A word about glycemic index
The Bottom Line for Carbohydrates
SuGARS
wATER ThE FORGOTTEN NuTRIENT
PlANTS MOSTly PROVIdE MICRONuTRIENTS
VITAMINS
About Quasi-Vitamins
water-Soluble Vitamins86,87
Fat-Soluble Vitamins88,89
The Bottom Line for Vitamins
MINERAlS
Macro Minerals
Electrolyte Minerals
Micro Minerals
The Bottom Line for Minerals
ANTIOXIdANTS
A word about herbs and spices
The Bottom Line for Antioxidants
ENzyMES
The Bottom Line for Enzymes
bREAkFAST
hOMEMAdE SwISS MuESlI
SwISS MuESlI
blACk RICE PuddING
GENIuS bREAkFAST CEREAl
CREAM OF bROwN RICE CEREAl
bERRy PARFAIT
bREAkFAST GRITS
hOT bREAkFAST CEREAl (PORRIdGE)
FlAX PANCAkES
PuMPkIN PANCAkES
MAIN dIShES
bACON-lACEd SwEET ANd SOuR GREENS
CAbbAGE ROllS
dANdElION GREENS wITh wAlNuTS
FRESh GREEN bEANS wITh ONIONS & MuShROOMS
GREEN bEANS PIzzARINO
FRESh VEGETAblES wITh hERbS
STEAMEd NEw CARROTS
GERMAN-STylE REd CAbbAGE
SAuTEEd MuShROOMS
VEGETAblE FARCI (STuFFEd VEGETAblE AlGERIAN CASSEROlE)
GREENS wITh CREAM SAuCE
bRuSSElS SPROuTS wITh SwEET ChIlI SAuCE
CRANbERRy ACORN SQuASh
bAkEd SwEET POTATOES
bACON ANd GARlIC—SCENTEd STEM GRATIN
TuRNIPS ANd SAuERkRAuT
STEAMEd VEGETAblES
ROASTEd ROOT VEGETAblES
SPAGhETTI SQuASh wITh TAhINI-MuShROOM SAuCE
VEGETAblES wITh SAlMON
SPICy REd lENTIlS wITh SPINACh
REd ChARd wITh POlENTA
SIdES
bulGOGI (kOREAN MARINATEd bEEF)
dIll bAkEd SAlMON
SlIM PICkENS ChICkEN FINGERS
ChESTNuT ChICkEN
dRIEd ChESTNuTS
bASIC ChICkPEAS
SAVORy buTTER bEANS
lENTIl lOAF wITh TOMATO GRAVy
bARbECuE lENTIlS
AdAS bi’l-hAMId (lENTIlS wITh lEMON)
bASIC bEANS
SPINACh ANd blACk bEANS wITh QuINOA
bASIC bROwN RICE
bASIC blACk RICE
bEAN ANd RICE PIE
CRuNChy bAkEd bARlEy
bASIC CORN bREAd
FRIEd POlENTA
ChIlE ChEESE POlENTA
MAShEd POTATOES
SwEET POTATO FRIES
GOld ANd ORANGE SCAllOPEd POTATOES
GARlIC bREAd CRuMbS
SzEChuAN NOOdlES wITh VEGETAblES
NOOdlES wITh bROCCOlI SAuCE
dIPS, dRESSINGS ANd SAuCES
SPICy huMMuS dIP
dIPPING OIl FOR bREAd
MACAdAMIA dRESSING
VINAIGRETTE
POMEGRANATE VINAIGRETTE
FAVORITE VINAIGRETTE
COCONuT SAlAd dRESSING
SESAME GINGER dRESSING
ThAI lIME dRESSING
wIld PluM SAuCE
POMEGRANATE RASPbERRy SAuCE
POMEGRANATE MOlASSES
CRANbERRy SAuCE
TANGy TwO-RICE SAlAd
AMAzING REd RICE SAlAd
SAFFRON RICE SAlAd
SESAME CuCuMbERS
SOuThwESTERN kAShA SAlAd
QuINOA TAbOulI
QuINTESSENTIAl QuINOA
yEAST FEAST FlAX dRESSING
TAbbOulI
MIXEd GREEN SAlAd
hEIRlOOM TOMATOES wITh CElERy dRESSING
AMbROSIA
dElECTAblE FRuIT SAlAd wITh yOGuRT dRESSING
CONFETTI GElATIN SAlAd
SOuPS
CElERy ANd lEEk SOuP
bEET ANd COCONuT SOuP
FASOlIA SOuPA (whITE bEAN SOuP)
u. S. SENATE NAVy bEAN SOuP
INdIAN STylE SPlIT PEA SOuP
SyRIAN SPlIT PEA SOuP
INSTANT MISO SOuP
Old-FAShIONEd VEGETAblE SOuP
VEGETAblE bROTh
ChICkEN/TuRkEy bROTh
bEEF/lAMb bROTh
NOT—CREAM—OF—CAulIFlOwER SOuP
ORGANIC SEAwEEd SOuP
blACk-EyEd PEA ANd GREENS SOuP
QuICk bEAN ANd SAuERkRAuT SOuP
FISh bAll SOuP
ChORbA (AlGERIAN SOuP)
EASy lENTIl ANd bEAN ChIlI
blACk bEAN SOuP
CANNEllINI bEAN ANd SPINACh SOuP
dRINkS
hOMEMAdE RICE MIlk
FRESh CuCuMbER—INFuSEd wATER
POTASSIuM bROTh
MINT TEA
AGuA de JAMAICA (hIbISCuS TEA)
NATuRAlly SwEETENEd lEMONAdE
FARM—FRESh POMEGRANATE COOlER
SOMEThING SwEET OR A SNACk
hOT TROPICAl COMPOTE
COCONuT CANdy
ENzyME—FRESh FRuIT wITh yOGuRT
bACkyARd—APPlE PuddING
OASIS dATE PuddING
bROwN RICE PuddING
GINGERbREAd
Ingredients and Sources for Recipes
SubJECT INdEX
bIblIOGRAPhy
P. 1
Smart Eating Made Simple

Smart Eating Made Simple

Ratings:

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(1)
|Views: 203 |Likes:
Published by AuthorHouseBooks
Tired of being sick and sick of being tired? Follow this comprehensive guide for smart eating for an invigorated and healthy life.




Current research concurs the plant-based, whole foods diet awakens your genes to better health. Smart Eating made Simple provides:
• A step-by-step guide of what to eat
• Scientific understanding of every plant nutrient
• Information regarding the healing power of plants
• An extensive list of evidence on disease prevention
• An abundance of plant-based recipes
Learn the best nutrition-based approach to healthy eating that you follow and enjoy day after day, year after year, putting an end to life-threatening diseases, and requiring less expensive medical procedures or medications. Good nutrition is 20% knowledge and 80% action.

Enter the short version about myself........

Jane Ibbetson, who holds a Master of Science in Nutrition, worked as educator and nutritional counselor for high-risk families. Jane and her husband live in Arizona and have 6 children and 12 grandchildren. Amazed that her parents completely changed their nutrition lifestyle, their youngest daughter says, “No one eats as healthy as my mom and dad.”
Tired of being sick and sick of being tired? Follow this comprehensive guide for smart eating for an invigorated and healthy life.




Current research concurs the plant-based, whole foods diet awakens your genes to better health. Smart Eating made Simple provides:
• A step-by-step guide of what to eat
• Scientific understanding of every plant nutrient
• Information regarding the healing power of plants
• An extensive list of evidence on disease prevention
• An abundance of plant-based recipes
Learn the best nutrition-based approach to healthy eating that you follow and enjoy day after day, year after year, putting an end to life-threatening diseases, and requiring less expensive medical procedures or medications. Good nutrition is 20% knowledge and 80% action.

Enter the short version about myself........

Jane Ibbetson, who holds a Master of Science in Nutrition, worked as educator and nutritional counselor for high-risk families. Jane and her husband live in Arizona and have 6 children and 12 grandchildren. Amazed that her parents completely changed their nutrition lifestyle, their youngest daughter says, “No one eats as healthy as my mom and dad.”

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Publish date: Apr 9, 2012
Added to Scribd: Apr 18, 2012
Copyright:Traditional Copyright: All rights reservedISBN:9781468566574
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