Thisbookisdedicatedtomywonderfulfriend,DebiBrown.

Debi,thankyousomuchforallthetimeyou’veinvestedputtingtogetherthecookingclasseswhichmadethisbookpossible.Forsharingallofyourwonderfulfriends,foryourkindwordsofencouragementandforbelievingthatthisbookcanmakeadifferenceinsomeone’slife.

Iknowhowpassionateyouareabouthealthandgoodnutritionand

thatyouwisheveryonecouldseehowaplant-baseddietcanmakeanimpactintheirlives.Debiyouareanamazinghumanbeingwithagreatdesiretodogoodforhumanity.

Iamsothankfulthatyouareinmylife,mydearfriend.

Love,Nena

©2010NenaNiessen

SecondPrintingOctober2010

TableofContents

HerbsCookingOils

AppetizersZucchiniRollsWarmVegetableRollsCilantroDip

BeveragesNutritionalNutMilk:Almond,Hazelnut,Pumpkin&SunflowerSeedCucumberShakeCoconutSpinachShakeMacaDrinkGingerMintLemonadeV5TomatoJuice

SaladsandDressingsSproutedLentilSaladBeetandRadishSaladMicroGreensSaladButterLettuceWrapsSproutedRedQuinoaSaladPearandCitrusDressing,HerbDressingBasilDressingParsleyDressingCilantroMintDressing

SoupBroccoli&AsparagusSoupCreamyLeek&FennelSoupBellPepper&TomatoSoupCreamySummerSquashSoupCreamyWinterSquashSoupUltimateVegetableSoup

VegetarianEntréesZucchiniPastawithTomatoSauceStuffedTomatoesGrilledSquash&FennelQuinoa,Broccoli&AlmondTartPardinaLentils&TomatoSauce

FishandSaucesSeaBass&TomatoSauceSalmonwithThaiCoconutCurrySauceThaiCoconutCurrySauceKumquatSauce

DesertNena’sNuttyBalls

Acknowledgements

HerbstoEnhanceYourHealth

Anisehasbeenusedforcenturiesinbothfoodsandmedicines.TheancientGreeksandRomansrecommendeditforcoughs.Itworksasadigestiveandhelpsrelieveintestinalgas.

Basilisknowntocarryanumberofhealthyeffects,particularlyonthecardiovascularsystem.BecausebasilissuchagoodsourceofvitaminA,theherbisbelievedtoaidinprovidinggoodeyesight,healthyhairandhealthyskin.

Bayleafhasbeenusedasanherbalremedyforheadaches.Itcontainscompoundscalledparthenolides,whichhaveprovenusefulinthetreatmentofmigraines.Bayleafhasalsobeenshowntohelpthebodyprocessinsulinmoreefficiently,whichleadstolowerbloodsugarlevels.Ithasalsobeenusedtoreducetheeffectsofstomachulcers.

Cardamomincreasesappetiteandsoothesthemucousmembrane.Itrelievesgasandheart-bumcausedbygarlicandonion.Itimprovesdigestionandstimulatesthemetabolism.Groundcardamomseedmixedwithginger,clovesandcoriander,isaneffectiveremedyforindigestion.

Cayennepepperincreasesmetabolismbyimmediatelyinfluencingthevenousstructure.Itisnothingshortofamazingwithitseffectsonthecirculatorysystemasitfeedsthevitalelementsintothecellstructureofcapillaries,veins,arteriesandhelpsadjustbloodpressuretonormallevels.Cayennecleansthearteriesaswell,helpingtoridthebodyofthebadLDLcholesterolandtriglycerides.Itisalsogreatforthestomachandtheintestinaltract.

Cilantroisapowerfulnaturalcleansingagent.Ithasbeeneffectivelyusedtohelpremoveheavymetalsandothertoxicagentsfromthebody.It’spowerfulanti-inflammatorybenefitsmayhelpwithsymptomsofarthritis.Cilantrohelpsreducenausea,providesreliefforstomachgasandisanoveralldigestiveaid.

CinnamonmayhelppeoplewithType2diabetescontrolbloodsugarlevels,andsignificantlylowerLDL“bad”cholesterol,totalcholesterolandtriglycerides(fattyacidsintheblood).Insomestudies,cinnamonhasshownanabilitytostop

medication-resistantyeastinfections.InastudypublishedbyresearchersattheU.S.DepartmentofAgricultureinMaryland,cinnamonreducedtheproliferationofleukemiaandlymphomacancercells.Italsohasananti-clottingeffectontheblood.

Clovesarestimulatingandhaveantibacterial,antiviral,antifungalandantisepticproperties.Theyarealsoanaturalanesthetic(duetotheeugenoloil)andwereoftenusedfordentalproceduresincenturiespastandarestillusedinsomeculturesasaremedyfortoothache.Thecompoundeugenolhasbeenfoundtopreventbloodclotsandhelpwithbloodcirculation.

Cuminhasbeenusedforreliefofdigestivedisordersthroughouthistory.Itcanhelpwithflatulence,indigestion,diarrhea,nauseaandmorningsickness.Cuminisalsosaidtohelprelievesymptomsofthecommoncoldduetoitsantisepticproperties.Itissaidtobeagoodsalveforboilsmadebygrindingseedswithwaterandapplyingtotheaffectedarea.Cuminmakesagreattonicforthebodyevenifyoudon’thaveaspecificailmenttocure.Itissaidtoincreasetheheatinthebodythusmakingmetabolismmoreefficient.Itisalsothoughttobeapowerfulkidneyandliverherbandcanhelpboostyourimmunesystem.

Dillishighinsubstancesknownasmonoterpeneswhichhavebeenshowntohaveanti-cancerproperties.Thesemonoterpenesexerttheireffectsthroughavarietyofmechanismsincludingactivatingenzymesthatdetoxifycancercausingsubstances.Thissuggeststhatdillmayhelptooffsetsomeofthecarcinogeniceffectsfromexposuretoeverydaypollutantsandchemicals.Dillcontainscomponentsknownaspolyacetyleneswhichhavebeenshowntohaveantibacterialandantifungalactivityaswellasanti-inflammatoryeffects.Dillsharesasimilaritywithgarlicinpreventingbacterialovergrowth.Theherbisrichincalcium,whichlowerstheboneloss,particularlyaftermenopauseandinsomeconditionslikerheumatoidarthritis.Itcontainsflavanoidsandvitamin-Bcomplex,whichstimulatethesecretionofenzymesandhormoneswithcalmativeeffect.Thus,ithelpsinhavingapeacefulsleep.Dillhelpsinincreasingtheamountofurinationandthereby,aidsthebodyingettingridoftoxicelements.

Fennelisagreatsourceofvitamins,mineralsanddietaryfibers.Itsbeneficialeffectshavebeenknownforcenturies.Theseeds,leavesandrootsofthefennelplanthavebeenusedasmedicinalagentsasfarbackasancientChina.Itisused

forcongestion,conjunctivitis,stimulatingappetite,preventionagainstmusclespasmsandforhelpingtorelievegasandanupsetstomach.Fennelisanantispasmodic,diuretic,expectorantandstimulant.Fennelcontainsnutrientssimilartothoseofcelery,whichbelongstothesamefamily,butitistheessentialoilthatpromotesreliefforanupsetstomach.Itisalsousedforcancerpatientsafterradiationandchemotherapytreatmentstohelprebuildthedigestivesystem.

Garlic’shealthbenefitsaresubstantiatedbyawealthofresearchthatconfirmsitsantiviral,antibacterialandantifungalproperties.Itisalsoapowerfulantioxidantandimmuneboosterwithanti-inflammatoryproperties.Scientificstudiesrevealbenefitsfordiabetes,cancerandheartdisease.Itshearthealthtraitsincludeloweringbadcholesterolandbloodpressure,aidingcirculationandpreventingagainststroke.Oneofthemostcommonailmentsgarlichasbeensaidtotreatisthecommoncold.Studieshaveshownthatgarlicextractimprovesimmunefunction,givingournaturaldefensesystemaboost,andhelpingitconservethelevelsofantioxidantsinoursystem.Itisthisstrengtheningoftheimmunesystemthataidsinitssupportforotherhealthrelatedconditions.

Gingerhasbeenusedmedicinallyforover5000years.Unlikemostspices,thepartthathasthemostmedicinalvaluegrowsunderground.Oftenmistakenlycalled“gingerroot”thisisactuallymoreofasubterraneanstemthanaroot.Althoughyoucanusedriedgingerandpowderedgingerforhealthbenefits,freshgingerispreferred.Oneofginger’smosttoutedbenefitsisfordigestiveailments.Itcanhelpdigestfattyfoodsandbreakdownproteins.Itisexcellentforreducinggas.Gingersvolatileoils,whicharealsoresponsibleforit’spungenttaste,causemoredigestiveenzymestobeproducedwhichhelpswiththewholedigestionprocessandneutralizestheacidsthatcancausenausea,crampsandevendiarrhea.Itswarmingpropertiesmakeiteffectiveinstimulatingcirculationofthebloodandissaidtohelppreventbloodclotsfromforming.Thewarmingeffectsmakeitanaturaldecongestantaswellasanantihistamine,makingittheperfectremedyforcolds.StudieshaveshownthatgingermightalsohavearoleinloweringLDLcholesterolbecausethespicecanhelpreducetheamountofcholesterolthatisabsorbed.

Lavenderisfrequentlyalludedtoasanaturalremedyforalargevarietyofailments.Lavenderisprimarilyusedinconnectionwithinsomnia,anxiety,depression,andmooddisturbances.Thisisduetostudiesshowinglavender’seffectivenessinproducingcalming,soothing,andanticonvulsiveeffectsinthose

whouseit.Theoilfromlavendermaybeusedexternallyortopicallyforawidevarietyofailments.Aromatherapistsfrequentlyuselavenderasapromisingtonicforinhalationtherapytohelpwithnervousdisordersandexhaustion.Herbalistshavealsousedlavenderoiltotreatskinailmentsincludingfungalinfections,burns,wounds,eczema,andevenacne.Lavenderoilcanalsobeappliedexternallyforcirculatorydisordersbyaddingtheoiltoahealingbath,oritisalsousedasarubtotreatrheumaticailments.

Marjoramisconsideredtohavethemostfragrantessentialoilamongallherbsanditiswidelyusedinaromatherapy.Itisalsousedasawarmingandsoothingmessageoiltoprovidereliefformuscularache.Theleafofthemarjoramhasbeenusedtoloosenphlegm.Itactsasadecongestantandusefulinbronchitis,sinusitisandsinusheadaches.Usedasatonicforthenervoussystem,marjoramisbelievedtobemorecalmingthanoregano,asitisusedtosoothethenerves,reducetensionandstress.Promotinghealthydigestionandtreatingsimplegastrointestinaldisorders,suchaslossofappetite,indigestion,nauseaandflatulenceisanotherbenefitinusingmarjoram.Muchliketheherbpeppermint,itissaidtosootheminordigestiveupsetsandcolic.Theflavonoidsinmajorammayalsopromotehealthyarteriesandheartbypreventingcholesterolbuildupandimprovingbloodcirculation.ItisalsothoughttohelpindividualswithAlzheimer’sdisease.

Mintcontainsmanyvitaminandmineralsthatarevitaltomaintainahealthybodyandisapowerfulantioxidant.Thisfreshherbisrichin:vitaminA,C,B12,thiamine,folicacidandriboflavin.Folicacidisimportantforwomenasthisisrelatedtooptimalhormonalfunctioning.Moodswingscanbedirectlyrelatedtofolicaciddeficiency.Essentialmineralsthatminthasincludemanganese,copper,potassium,iron,calcium,zinc,phosphorus,fluorideandselenium.Minthasbeenusedforcenturiestoaiddigestionandrelieveindigestion.Thechemicalcompoundmentholisderivedfrompeppermintoilandiswell-knownforitshealingpropertiesonthechestandrespiratorysystem.Itisusedtoeaseandunblockthebreathingandrespiratorypassages,relievingcongestion,headcoldsandheadaches.Minthasbeenusedtorelievesymptomsofindigestion,heartburnandirritablebowelsyndromeasitrelaxesthemusclesinandaroundtheintestine.Mint’santibacterialpropertiesinhibitthegrowthofbacteriaandfungus.Itmayprotectthebodyagainsttheformationofcancerouscells.

Oreganoisknowntohavestrongantibacterialproperties,perhapsasaresultof

thevolatileoilstheherbcontains,includingthymolandcarvacrol.Bothofthesesubstanceshavebeenshowntoinhibitthegrowthofmanykindsofbacteria,includingsomethatcauseseriousfoodborneillnesses.Researchershavestudiedoreganoasatreatmentforthecommonbacteriadiseaseknownasgiardia.Oreganoisalsoapowerfulsourceofmanyantioxidantvitaminsthoughttoplayavitalroleinthepreventionofmanyformsofcancer,aswellasperhapsslowingdowntheagingprocess.Oreganohasbeenshowntohaveover42timestheantioxidantactivityasapples,30timeshigherthanpotatoesand12timesmorethanoranges.

Parsleyisanaturaldiureticandanexcellentsourceoftwovitalnutrientsthatarealsoimportantforthepreventionofmanydiseases:vitaminCandvitaminA.Itisalsorichinfolicacid,whichisacriticalnutrientforpropercelldivisionandthereforevitallyimportantforcancer-preventionintwoareasofthebodythatcontainrapidlydividingcells:thecolonandthecervix.

Rosemaryhasanabundanceofpropertiestopromotewellbeing:ananalgesic,antiseptic,antidepressant,anti-inflammatory,expectorant,antiviral,aphrodisiac,anddisinfectant.Itsactiveelementshaveexcellentcleansingeffects:stimulatingbilesecretionandeliminatingitintheintestines,destroyingmicro-organismsandincreasingthequantityofeliminatedurine.Itimprovesbloodflowandrefreshesandenergizesthemind.Studiesindicatethatrosemaryisanidealmemorystimulantforbothadultsandstudents.Rosemarycontainsaseriesofsecondaryelementssuchascarnosolandcarnosicacid,whichhaveareflectingactioninthecaseoffreeradicals.Rosemaryalsohascalmingeffectsbyworkingagainstfatigue,sadness,anxiety,calmingmusclesoreness,digestivepainsandalso,indigestioncausedbystress.

Sagehasbeenusedforavarietyofculinaryandmedicinalpurposesforthousandsofyears.Ithasbeenusedinconnectionwithsprains,swelling,ulcers,andbleeding.Asatea,sagehasbeenadministeredforsorethroatsandcoughs.Herbalistshavealsousedsagefortreatingrheumatism,menstrualbleeding,strengtheningthenervoussystem,improvingmemoryandsharpeningthesenses.Clinicalstudiesindicatethatthesubstancesfoundinsageoilmayalsoofferantibacterial,antifungal,andantiviraleffects,explainingmuchofitsmedicinalactivity.

Tarragonactsasanaturaldiureticandsupportsdigestion.Itpromotesthe

productionofbilebytheliver,whichaidsindigestionandhelpsspeedtheprocessofeliminatingtoxicwasteinthebody.Itisthoughttobeextremelyvaluableinfightingintestinalworms.Tarragonoffershealingpropertiesforthestomachandliver,helpsfightofffatigueandcalmthenerves.Peoplewithhighbloodpressurecanusetarragonasasaltsubstitute.

Thymecontainsanessentialoilthatisrichinthymol,apowerfulantiseptic,antibacterialandastrongantioxidant.Theoilofthymeisusedinmouthwashtotreatinflammationsofthemouthandthroatinfections.Itisacommoncomponentofcoughdrops.Thymepossessesexpectorantandbronchialantispasmodicproperties,makingitusefulinthetreatmentofacuteandchronicbronchitis,whoopingcough,andinflammationoftheupperrespiratorytract.Allthemembersofthemintfamily,includingthyme,possessterpenoidswhicharerecognizedforcancerpreventiveproperties.

Thehealthbenefitsofturmericlieintheactiveingredientcalledcurcumin.Thispowerfulcompoundgivesturmericitstherapeuticbenefits,itsyellowcoloranditspungentflavor.Morespecifically,curcuminharborsantioxidant,anti-inflammatory,antibacterial,stomach-soothing,andliver-andheart-protectingeffects.Turmericisthoughttoreduceinflammationbyloweringhistaminelevelsanditmayalsostimulatetheadrenalglandstoincreaseproductionofahormonethatreducesinflammation.Itisoftenusedtoeasejointpainandinflammationassociatedwitharthritis.Turmerichasantiplateletproperties,reducingtheabilityofthebloodtoformclots.Thisactionmayimprovecirculationaswellasoffersomeprotectionagainstheartattacksandstrokes.Turmerichelpsthebodydigestfatsbystimulatingtheflowofbile.

Thisinformationissolelyforinformationalpurposes.ITISNOTINTENDEDTOPROVIDEMEDICALADVICE.Theauthortakesnoresponsibilityforanypossibleconsequencesfromanyhealthbenefitclaim,dietarymodification,oractionwhichresultsfromreadingorfollowingtheinformationcontainedinthisbook.Thepublicationofthisinformationdoesnotconstitutethepracticeofmedicine,andthisinformationdoesnotreplacetheadviceofyourphysicianorotherhealthcareprovider.Beforeundertakinganycourseoftreatment,ordietarymodificationthereadershouldseektheadviceoftheirphysicianorotherhealthcareprovider.

AboutCookingOils

AlmondOil:Containsbothmonounsaturatedandlinoleicfattyacids.Combined,thesehealthyfattyacidsworktolowerbadcholesterolandensureahealthyheart.Whileyoucancookwithalmondoil,itisbetterusedasafinishingoiltopreserveitssubtleflavor.Itisamild,lightweightoilthatcanbeusedasasubstituteforoliveoil.Itspleasantaromaandnuttyflavorworkswellindesserts.

AvocadoOil:HighinmonounsaturatedfatsandvitaminE,andextremelylowinsaturatedfat.Witha500°Fsmokepoint,itisasuperbhigh-heatcookingoil.Deliciousinsaladdressings,itisalsoexcellentforbreaddippinganddrizzlingovervegetables.

CoconutOil:Meltsat76°Fandsmokesat350°F.Refinedcoconutoilhasahighersmokepointof450°F.Coconutoil,keptatroomtemperatureforayear,wastestedforrancidityandshowednoevidenceofit.My#1bestoiltocookwith.

FlaxseedOil:Apolyunsaturatedfatandgoodsourceofomega3s.Duetoitslowsmokepointof225°F,itshouldnotbeusedforcookingoverheat.Tryitstirredintodishesafterheatingorinsaladdressings.

GrapeSeedOil:Oftenachef’sfavoritecookingoilduetoits485°Fsmokepoint,soitcanbesafelyusedtocookfoodsathightemperatures.Itcanalsobeincludedindressingsandsauces,andsinceitemulsifiesverywell.My#2bestoiltocookwith.

OliveOil:Amonounsaturatedfatwithamediumsmokepointof325°F,usethisflavorfuloilforlightsautéing,saladdressing.

SafflowerOil:Apolyunsaturatedfatwithalowsaturatedfatlevel,thisoilisagoodall-purposeoil.Itshighsmokepointof450°Fmakesitgoodforhighheatcooking,likesautéingandfrying.

SunflowerOil:Apolyunsaturatedfatwithalowsaturatedfatlevel,sunflower

oilhasahighsmokepointof460°F,makingitgoodforhigh-heatcooking,likesautéingandfrying.

WalnutOil:Apolyunsaturatedfatandgoodsourceofomega3s.Withasmokepointof400°F,thisoilisgoodforbakingandsautéingatlowtomedium-highheat.Tryitsnuttyflavordrizzledonasalad.

ZucchiniRolls

Tomakethisvegetablerollyouwillneedamandolinetoslicethezucchini.Maketheslicesverythin,oryouwillnotbeabletorollthemaroundtheother

veggies.Besuretousethesafetyguidetoholdthevegetableswheneveryouareusingamandoline.

2 medium zucchini, sliced very thin lengthwise with a mandolineslicer½cupsunflowerseedsprouts½cupmicrogreensprouts½bunchcilantroorwatercress½cupjicama,slicedthinly1yellowbeet,slicedthinly5asparagusstalks,cutinhalf

Stackzucchinislicesintwos,staggeringslightly.Ontoeachzucchinistackplaceasmallportionofeachoftheotheringredientscreatinga

littlebouquetononeside.Rollthezucchiniandmixturetightly(securingitwithatoothpickifneedbe).Trimthestemsideflushwiththezucchinitocreateaflatbottom.Youcanpouranyofthedressingsinthisbookovertherollsorpoolbeneathforaddedflavor.Makes8-10rolls.

Note:Thesequantitiesoftheingredientsareapproximatebecauseitdependsonhowlargethezucchinisareandhowmanyyouaregoingtomake.Youcansubstituteoraddyourfavoritevegetablesaswell.

KnownHealthBenefitsJicamaisarelativeofthepotatofamily.ItisadietarystapleinLatinAmericaandwidelygrowninMexicoandCentralAmerica.Becausejicamacanbeusedeitherraworcooked,itisaveryversatilevegetable.ItisextremelynutritiousbecauseitcontainsahighamountofvitaminCandislowinsodium.Oneadultservingofjicama,whichisequaltoapproximatelyonecupofcubedjicama,containsonly45calories,nofatandprovides6gramsoffiber.

WarmVegetableRolls

Himalayansaltisthepurestandmostbeneficialsaltavailable.Millionsofyearsago,aprimordialseawasevaporatedbythesun,leavingabsolutelypristinecrystallinesaltthatstillretainstheoriginalqualitiesofthisancientbodyof

water.

2 medium zucchini, sliced very thin lengthwise with a mandolineslicer½cupzucchini,finelychopped½cupbutternutsquash,finelychopped½cupasparagus,finelychopped¼cupalmonds,chopped½cupbroccolisprouts½teaspooncoconutoilHimalayansaltandlemonpeppertotaste

Inapreheatedskilletadd¼teaspoonofthecoconutoil,choppedzucchini,butternutsquash,asparagusandalmonds.Sautéovermediumheatfor2minutesuntilwarmedthrough.Saltandlemonpeppertotaste.Transfermixturetoabowlandkeepwarm.Addthe

remaining¼teaspoonofthecoconutoiltotheskilletandsautéthezucchinistripsforabout1minuteoneachside.Removefromheat.

Gentlyaddthebroccolisproutstothevegetablemixture.Toassembletherolls,spoonabout1tablespoonofthevegetablemixtureontooneendofazucchinistripandrollitup.Fastenwithatoothpickifnecessary.Serveimmediately,whilestillwarm.Makes10-12rolls.

KnownHealthBenefitsBroccolisproutsarefoundtocontaintheenzymesulforaphane,whichhelpsprotectcellsandpreventstheirgenesfromturningintocancer.SeveralepidemiologicalstudiesthathaveshownthatsproutscontainsignificantamountsofvitaminsA,CandD.

CilantroDip

Insteadofchipsorcrackers,usethinlyslicedjicama,squashorradish“sticks”.However,myfavoritevegetabletoeatwiththisdipisbroccoli.

2cupsrawalmonds,soakedovernightinwater2bunchescilantroJuicefrom2lemonsSalttotaste

Soakalmondsovernight,makingsuretheyarecompletelycoveredwithwater.Thefollowingday,drainandrinsethealmonds,removingasmanyofthealmondskinsaspossible.Thisprocedureisnotnecessary,butdoesmakeasmootherdip.Makesabout2½cups.

Blendalltheingredientsinafoodprocessoruntilithastheconsistencyofapaté.Iftoothick,addwateruntilyoureachtheconsistencyyouwant.Foraspicierdip,addcayennepeppertotaste.

KnownHealthBenefitsCilantro(knownascorianderoutsidetheU.S.)hasahealth-supportingreputationthatishighonthelistofthehealingspices.InpartsofEurope,corianderisknownasan“anti-diabetic”plant.InpartsofIndia,itisusedforitsanti-inflammatoryproperties.IntheUnitedStates,corianderhasrecentlybeenstudiedforitscholesterol-loweringandchelationeffects—helpingtoridthebodyoftheheavymetalssuchasmercury,leadandaluminum.

NutritionalNutMilk

Pumpkinseedsareveryhighinpotassiumandareagoodsourceofbetacarotene,vitaminC,calciumandfiber.

HazelnutsandhazelnutoilarethebestknownsourcesofvitaminE,whichisessentialforahealthyheartandothermusclesofthebody.VitaminEpreventsthedisintegrationofredbloodcellsandservesasaprotectionagainsttheblood

deficiencyknownasanemia.

AlmondMilk:1cupalmonds,soakedovernight3cupsfreshwater1cheesecloth

HazelnutMilk:1cuphazelnuts,soakedovernight3cupsfreshwater1cheesecloth

PumpkinandSunflowerSeedMilk:½cuppumpkinseeds,soakedovernight

½cupsunflowerseeds,soakedovernight2½cupsfreshwater1cheesecloth

Forallvariations:Placethenutsinaglassbowl,coverwithwaterandsoakovernight.Thenextday,discardthewaterandrinsethenutsthoroughly.Placethenutsandfreshwaterinasturdyblenderandblenduntilsmooth.Sievethemixturethroughthecheeseclothandrefrigerate.Drinkcold.

Almondandhazelnutmilkareexcellentnutritionalsubstitutesforcreamforanysoupandareagoodbaseforsmoothiesandsorbetshakes.Foradditionalflavor,addcinnamonand/ornutmeg.Pumpkinandsunflowerseedmilkisawonderfulnutritionalsubstituteforcreaminanysoup.Foradditionalflavoraddcinnamonand/orhempseed.

KnownHealthBenefitsAquarter-cupofalmondscontainsapproximately100mgofmagnesiumand260mgofpotassiumandarealow-glycemicindexgoodfordiabetesandheartdisease.Almondsarehighinmonounsaturatedfats,whichhavebeenassociatedwithreducedriskofheartdisease.Fivelargehumanepidemiologicalstudies,includingtheNurses’HealthStudy,theIowaHealthStudy,theAdventistHealthStudyandthePhysicians’HealthStudyallfoundthatnutconsumptionislinkedtoalowerriskforheartdisease.

CucumberShake

Chinesemedicinalpractitionershavelongrecognizedcelery’spotentialforreducinghighbloodpressure.Celerycontainsactivecompoundscalledphthalides,whichcanhelprelaxthemusclesaroundarteriesandallowthevesselstodilate.Withmorespaceinsidethearteries,thebloodcanflowatlowerpressure.

1mediumcucumber1bunchcelery2cupsspinach¼cupalmondmilkHempseedtogarnish(forextraprotein)

Youwillneedajuicerforthisrecipe.Putthecucumber,celeryandspinachthroughajuiceroneatatime.Removethepulpfromthejuicerandprocessitoncemoretogetextrajuice.Transferthejuicetoaglassandaddthealmondmilk,garnishwithhempseed.Drinkimmediatelytopreventoxidation.Thisdrinkiswonderfulduringadetox.Makes2servings.

KnownHealthBenefitsForatherosclerosisanddiabeticheartdisease,fewfoodscomparetospinachinthenumberofhelpfulnutrientsitincludes.SpinachisanexcellentsourceofvitaminsCandA.Thesetwonutrientsareimportantantioxidantsthatworktoreducefreeradicals.Spinachisalsoanexcellentsourceoffolateandmagnesium.Magnesiumcanhelplowerhighbloodpressureandprotectagainstheartdisease.

CoconutSpinachShake

AThaicoconutisacoconutwhichhasbeenharvestedbeforeitisfullymature.Thaicoconutshavethinnerhusks,makingthemeasiertohandleandcutinto.Theirinteriorsarefilledwithcoconutwaterandagelatinousmeat.Thecoconutwatercanbedrunkstraightorseasonedinavarietyofways,whilethemeatmaybeeatenasasnack.

1cupspinach,choppedJuiceof1young(Thai)coconut1cupice

Placealltheingredientsinasturdyblender,blendinguntilsmooth.Thisdeliciousdrinkisgreatforthosedaysthatyoudon’twanttocook.Makes2servings.

KnownHealthBenefitsCoconutjuice(alsoreferredtoascoconutwater)isanaturalbeveragefilledwithimmune-boostingvitaminsandnutrients.Thishealthfulelectrolyte-ladendrinkhaspotassium,calciumandmagnesium.Regularconsumptionofcoconutjuicecannaturallyimproveimmunity,increasemetabolism,alterHDLanddetoxifythebody.Consistentlydrinkingcoconutjuicecanalsohelp

regulateintestinalfunction,whichisknowntoprovideamyriadofhealthbenefitsincludingaclearercomplexion.Themonolaurinincoconutjuice,whichactsasanantiviralmonoglyceride,hastheabilitytokillanassortmentofvirusesandbacteriainthebody.

MacaDrink

ThemacaplantiscultivatedintheJunínplateauofPeru’sCentralHighlandsandwashighlyreveredbytheIncas.LegendhasitthatduringtheheightoftheIncan

empire,Incanwarriorsconsumedmacatomakethemfiercelystrongbeforeenteringintobattle.Afterconqueringacity,however,thewarriorswere

prohibitedfromusingmacatoprotecttheconqueredwomenfromitspowerfulsexualeffects.Forthepast500years,maca’sreputationforenhancingstrength,

libidoandfertilityhasbeenwellestablishedinPeru.

Juiceandmeatfrom1youngcoconut(Thaicoconut)1teaspoonpowderedmacacuprawalmonds,soakedinwaterovernight

¼cupcrushedice¼cupcoldwater½teaspooncinnamonNutmeg,ifdesired

Extractthejuicefromtheyoungcoconutandplaceinblender.*Scoopoutthecoconutmeatwithaspoonandaddtojuice.Addremainingingredientstogether,blendjustuntilsmooth(ifover-blendedthedrink

willbecometoothick).

*Therearemanytechniquesforopeningacoconut.ffindthatusingaChinesecleaverworksbest.Search“howtoopenayoungcoconut”onlineifyouneedhelp.

KnownHealthBenefitsFormenopausalwomen,macarootisoftenusedinsteadofhormonereplacementtherapy(HRT).WhileHRTstimulateshormoneproductionandcancauseovariestoatrophy,macarootsimplyhelpstobalancehormoneswithoutdamagingawoman’sbody.AccordingtoDr.RebbeGabrielCousens,adiplomatoftheAmericanBoardofHolisticMedicine,“Macahasprovedtobeveryeffectivewithmenopausalpatientsineliminatinghotflashesanddepressionandinincreasingenergylevels.

GingerMintLemonade

Althoughstillamystery,itisbelievedthatlemonsfirstgrewinIndia,BurmaandChina.LemonswerefirstintroducedtotheAmericasin1493whenChristopherColumbusbroughtalonglemonseedsonhisvoyages.Primarilyusedasornamentsandasmedicine,lemonsbegantobeusedincookingandflavoringinthe1700s.

Juiceof2lemons½cupmintleaves2cupswater2”peeledgingerroot4dropsofliquidstevia(KALbrand)1cupoficeSalttotaste

Placealloftheingredientsinasturdyblender,blendinguntilsmooth.Thisrefreshingdrinkisperfectonahotsummerday.Makes2servings.

KnownHealthBenefitsLemonsarerichinvitaminC,animportant

antioxidantthathelpstoneutralizefreeradicalsinthebody,bothprotectingcellsfromdamageandrepairingdamagedcells.Lemonscontainaflavonolcalledlimonin,whichhasbeenshowntofightcanceroftheskin,lung,mouth,stomachandcolon.

V5TomatoJuice

Theshallotisarelativeoftheonion,buthasasweeter,milderflavor.Likegarlic,shallotsareformedinclusterswithaheadcomposedofmultiplecloves.Theirskincolorvariesfromgoldenbrowntograytored,andtheoff-whiteflesh

isusuallytingedwithgreenormagenta.Donotconfuseshallotswithgreenonionsorscallions.Lookforfirm,drybulbs,freefromsprouts.Theyshouldbe

wellcoveredwithapaperyskinandnosignofwrinklingorsprouting.

2mediumtomatoes,chopped1redbellpepper,chopped1garlicclove½shallot½avocado,optional½cupcilantro,choppedJuiceof1lime1½cupfreshwater1cupicePinchofsaltPinchofcayennepepper

Placeallingredientsintoablender,processuntilsmoothandenjoy.Makes4smallservings.

KnownHealthBenefitsTomatoesarewellknownfortheirhighvitaminCcontent,butalsocontainsignificantamountofvitaminA,Bvitaminsincludingniacinandriboflavin,magnesium,phosphorousandcalcium.Tomatoesareagoodsourceofchromium,folateandfiber.ThevitaminB6,niacin,potassiumandfolatearepotentprotectorsagainstheartdisease.VitaminB6andfolatealsoworktoconvertthehomocysteineinourbodiesintoharmlessmolecules.Niacincanlowerhighcholesterollevelsandpotassiumhasbeenshowntolowerhighbloodpressureandtoreducetheriskofheartdisease.Highlevelsofhomocysteineareassociatedwithanincreasedriskofheartattackandstroke.Thefiberintomatoeshelpstolowercholesterollevels,preventcoloncancerandkeepbloodsugarsatalowlevel.

SproutedLentilSalad

Lentilsareanexcellentsourceofprotein,especiallyforthosepeoplefollowingavegetariandiet.Thereareseveralofvarietiesoflentils.IpreferthePardinavarietyoflentils,whichholdsitsshapeaftercookingandmaintainsanice

texture.

2cupssproutedlentils20cherrytomatoes,cutinhalf1avocado,cubed2smallshallots,diced1cupcilantro,choppedJuicefrom2lemonsSalttotaste

Inabowl,mixalltheingredientstogether.Ifdesired,addalittleavocadooiloryourchoiceofanyofthedressingsincludedinthisbook.Makes4-6servings.

HowtoSproutLentils:Soaklentilsovernightinwater.Thenextday,rinsethoroughly,drainthelentilsandreturntothesamecontainer.By

thethirdday,thelentilsshouldbereadytoeat.Maybestoredintherefrigeratorfor2daysmaximum.

Addtotossedsaladsorinwrapsandroll-ups(alfalfa,sunflower,radish).Blendwithvegetablejuices(cabbage,mungbean,lentil).Useasareplacementforceleryinsandwichspreads(lentil,radish).Eatthemfreshanduncookedinasproutsalad(saladmixes).Pureewithpeasorbeans(mungbean,lentil).

KnownHealthBenefitsScientistshavestudiedsproutstounderstandbettertheirhighlevelsofdisease-preventingphytochemicalsandhowtheycontributetobetterhealth,fromdiseasepreventiontothetreatmentoflife-threateningdiseases.SuchprestigiousorganizationsastheNationalInstitutesofHealth,theAmericanCancerSocietyandJohnsHopkinsUniversityhavevalidatedthebenefitsofsproutswithstudiesthatexploredvarioussproutvarietiesfortheirnutritionalproperties.SeveralepidemiologicalstudiesthathaveshownthatsproutscontainsignificantamountsofvitaminsA,CandD.

BeetandRadishSalad

Whenmostpeoplethinkofpeas,theyrememberthemasthefoodthattheylovedtohatewhentheywerechildren,yetonethatwasextremelyfuntoplaywithontheirplates.Yet,manyofthesesamepeople,sincebecomingadults,havearenewedappreciationforthisdeliciouslegumeduetoitswonderfultasteandtexture.Therearegenerallythreetypesofpeasthatarecommonlyeaten:gardenorgreenpeas,snowpeasandsnappeas.

1cupyellowbeet,cutJuliennestyle1cupDaikonradish,cutJuliennestyle4redradishes,sliced1cupasparagus,sliced1cupbeansprouts½cupsugarplumtomato,slicedinhalf½cupcilantro,chopped½cupfreshpeas¼cupsproutedredcloves

Gentlytossallingredientstogether.Servewithanyofthedressingsinthisbook.MyfavoritewiththissaladistheBasilDressing(recipeon

page36).Makes6-8servings.

KnownHealthBenefitsRadishesandradishleavesareanexcellentsourceofvitaminC.Globeradishesareaverygoodsourceofthetracemineralmolybdenumandagoodsourceoffolicacidandpotassium.Daikonsareaverygoodsourceofcopperandpotassium.ThekaiwareDaikonradishsproutisapotentsourceofantioxidants.Radishleavesareagoodsourceofcalcium.

MicroGreensSalad

Foryears,parentshavebeenright:Eatingyourbroccoliisagoodidea.Thishearty,tastyvegetableisrichindozensofnutrients.Infact,itpacksthemost

nutritionalpunchofanyvegetable.

2cupsofmicrogreens1avocado,cubed¼cupslicedrawalmonds2teaspoonshempseed10sugarplumtomatoes,sliced1cupbroccoli,chopped½cupcilantroorparsley,chopped

Washmicrogreensandgentlydry.Placealltheingredientsintoabowlandtossgently.Serveimmediately.Makes2servings.

ThisdishisdeliciouswithHerbDressing(recipeonpage35)orjustlemonandtheoilofyourchoice(Ipreferavocadooil).

KnownHealthBenefitsAvocadosarethebestfruitsourceofvitaminE,

whichpromotesantibodyproductiontohelpprotectagainstmanydiseases.AvocadoscontainvitaminsB-6,A,CandE,Folicacid,Zinc,IronandSelenium;allnutrientsthathaveamajorinfluenceonthehealthoftheimmunesystem.Zinchelpsinwoundhealingandmanufactureswhitebloodcells.

ButterLettuceWraps

HistoryhasitthattheemperorDomitiantormentedguestsathisbanquetsbyservingthemaheadoflettucetobegintheevent.Sincenoonewaspermittedtonodoffinfrontoftheemperor,guestswereforcedtofightofftheirsleepiness

forhoursonend.

1headofbutterlettuce2largetomatoes,slicedthinly1shallot,slicedthinly1D’Anjoupear,slicedthinly1avocado,slicedthinly1zucchini,slicedthinly½cupsunflowersproutscuprawalmonds,sliced

Carefullyseparatethelettuceleaves.Washgentlyanddrainonpapertowels(spinningwillbruiseandbreaktheleaves).

Toassemblethewrap,placesinglelettuceleavesontoplates.Placeatomatosliceinthecenterofeachleaf.Inthefollowingorder,add

shallots,pear,avocado,zucchini,sproutsandalmondstoeachserving.IrecommendusingthePearandCitrusDressing(recipeonpage35).

KnownHealthBenefitsButterlettucecontainslactucariumwhichhaseffectssimilartothoseofopium.Becauseofitssedativeproperties,butterlettuceisrecommendedfortreatinginsomnia,intestinalspasmsandpalpitations.Itisalsorichincalcium,magnesium,potassium,sodium,vitaminsA,B,CandK.

PearsareagoodsourceofvitaminCandcopper.Bothofthesenutrientsareantioxidantsthathelpprotectcellsfromoxygen-relateddamageduetofreeradicals.Pearsalsopromotecardiovascularandcolonhealth.Thefiberinpearshelpspreventconstipationandensuresregularity.Fiberhasbeenshowninanumberofstudiestolowerhighcholesterollevelsimportanttopeopleatriskforatherosclerosisand/ordiabeticheartdisease.Fiberinthecolonbindstobilesaltsandcarriesthemoutofthebody.

SproutedRedQuinoaSalad

Thereare3typesofquinoared,beigeandblack.Themostcommonisthebeigecolor.Ihavefoundthattheredquinoaseedsstayfirmerandcrunchierwhenyoucookthem.Evenifover-cooked,theredquinoawillstillholditsshapeunlikestandardquinoawhichcanbecomeverysoftandbreakapart.Thismakesred

quinoamoresuitableforsalads.

1cupsproutedredquinoa1stalkgreenonion,sliced1smallbunchcilantro,chopped1smallyellowbellpepper,cubed1smallredbellpepper,cubed1avocado,slicedorcubed1tablespoonfreshtarragon,chopped¼teaspoonflaxseedoilJuiceof1lemonSalttotaste

Combinealloftheingredientsinabowl.Addoilandlemonandgentlytosstogether.Serves2.

HowtoSproutQuinoa:Placequinoainaglassbowlandaddenoughwatertocovercompletely.Leaveinthecounterovernight.Thenextday,thoroughlyrinseanddrainthequinoa.Letthequinoaremaininthebowlonthecounterwithoutwater.Onthethirdday,thequinoawillbesproutedandreadytoeat.

KnownHealthBenefitsNotonlyisquinoahighinprotein,buttheproteinitsuppliesiscompleteprotein,meaningthatitincludesallnineessentialaminoacids.Notonlyisquinoa’saminoacidprofilewellbalanced,makingitagoodchoiceforvegansconcernedaboutadequateproteinintake,quinoaisespeciallywell-endowedwiththeaminoacidlysine,whichisessentialfortissuegrowthandrepair.Inadditiontoprotein,quinoafeaturesotherhealth-buildingnutrients.Becausequinoaisaverygoodsourceofmanganeseaswellasagoodsourceofmagnesium,iron,copperandphosphorus,this“grain”maybeespeciallyvaluableforpersonswithmigraineheadaches,diabetesandatherosclerosis.

PearandCitrusDressing

WheneverIendupwithextrasaladdressing,Isaveitbyfreezinginanicecubetray.Keepthe“dressingcubes”inafreezerbagandthawasneeded.

1D’Anjoupear,slicedJuiceof1orangeJuiceof1lemon2garliccloves½teaspoonsweetlemonpepper2tablespoonsgrapeseedoil2tablespoonswaterSeasalttotaste

Placealltheingredientsintoablender.Processatamediumspeeduntilsmooth.Makesapproximately1½cups.

IliketousethisdressingontheMicroGreensSalad(recipeonpage28)andButterLettuceWraps(recipeonpage30).Itisalsoexcellentasasauceonalightwhitefish.

HerbDressing

1bunchItalianflatleafparsley1bunchcilantro1smallbunchdillJuiceof2½lemons1garlicclove2tablespoonsgrapeseedoil2tablespoonswaterSeasalttotaste

Placealltheingredientsintoablender.Processatamediumspeeduntilsmooth.Makesapproximately1cup.

Thisdressingisdelicioususedoverspinach,anygreensaladorvegetables.

BasilDressing

Therearemorethan60varietiesofbasil,allofwhichdiffersomewhatinappearanceandtaste.ThetwoIlikebestaresweetbasil&Africanbasil.

½cupItalianbasilleavesJuiceof1½lemons2garliccloves2tablespoonsgrapeseedoil2tablespoonswaterSalttotaste

Placealltheingredientsintoablender.Processatamediumspeeduntilsmooth.Makesapproximately¾cup.

Useasadressingoverspinachoranygreensalad,quinoa,buckwheatorbrownrice.

KnownHealthBenefitsBasilhasbeenshowntoprovideprotectionagainstunwantedbacterialgrowth.OneoftheprimarymedicinalusesofbasilcomesfromBCP,or(E)-beta-caryophyllene,anaturalanti-inflammatorycompoundalsofoundinoregano.BCPinbasilis

believedtocombatbowelinflammationandrheumatoidarthritis.Anarrayofflavonoidsexistinbasil,whichhelptoprotectcellsandchromosomesfromdamage.Studieshaveshownthattwooftheseflavonoidsinparticular,orientinandvicenin,areusefulinprotectingcellstructuresandchromosomesfromdamagebyradiationandoxygen.

ParsleyDressing

ThetwomostpopulartypesofparsleyarecurlyparsleyandItalianflatleafparsley.TheItalianvarietyhasamorefragrantandlessbittertastethanthecurly

variety.

1handfulItalianparsley,flatleafJuiceof1½lemons1garlicclove⅛teaspoonseasalt1tablespoongrapeseedoil2tablespoonswater

Placealltheingredients,excepttheoil,intoablender.Onceblended,graduallyaddinthegrapeseedoilwhilecontinuingtoblendonalowspeed.Makesapproximately¾cup.

Thissaladdressingiswonderfulwithanygreensalad.

KnownHealthBenefitsParsleyisarichsourceofantioxidants.Theflavonoidsinparsley,especiallyluteolin,havebeenshownto

functionasantioxidantsthatcombinewithhighlyreactiveoxygen-containingmolecules(calledoxygenradicals)tohelppreventoxygen-baseddamagetocells.ParsleyisalsoanexcellentsourceofvitaminsC,Aandagoodsourceoffolicacid,oneofthemostimportantoftheBvitamins.Folicacidisacriticalnutrientforpropercelldivisionandisvitallyimportantforcancerpreventionintwoareasofthebodythatcontainrapidlydividingcells—thecolon,andinwomen,thecervix.Whileparsleyplaysnumerousrolesinthebody,oneofitsmostcriticalisinrelationtocardiovascularhealth.

CilantroMintDressing

Mintisknowntopromotegooddigestion.Italsosoothesthestomachincasesofindigestionandinflammation.Thestrongandrefreshingaromaofmintisan

excellentandquickremedyfornausea.Oilofmint,crushedfreshmintleavesoranyproductwithmintflavorshouldproviderelief.

1smallbunchorganiccilantro1smallbunchorganicmintJuiceof1½lemons2garliccloves3Macadamianutstosweeten1tablespoongrapeseedoil2tablespoonswaterSalttotaste

Placealltheingredientsintoablenderandprocessonamediumspeeduntilsmooth.Makesapproximately¾cup.

Thisdressingisbestusedonaspinachsaladoroverwhitefish.

KnownHealthBenefitsCilantro(knownascorianderoutsidetheUS)haveahealth-supportingreputationthatishighonthelistofthehealingspices.InpartsofEurope,corianderisknownasan“anti-diabetic”plant.InpartsofIndia,itisusedforitsanti-inflammatoryproperties.IntheUnitedStates,corianderhasrecentlybeenstudiedforitscholesterol-loweringandchelationeffects.

BroccoliandAsparagusSoup

Youcansubstitutewhiteasparagusforgreen.Greenasparagusisgrownaboveground,whilewhiteasparagusiscultivatedunderground.Whiteasparagushasamilderflavorbecauseitdoesnotcontainchlorophyll.Itmustbepeeledbefore

cooking.

2cupsbroccolistalks,cutintosmallpieces2cupsasparagusstalks(thinstalks),cutintopieces1teaspoongrapeseedoil3garliccloves,minced1medium-sizedshallot,sliced1tablespoonherbseasoningofyourchoice1cupalmondmilk(recipeonpage14)1cupwaterSalttotaste

Addoiltosaucepan.Sautébroccoli,shallotandasparaguswithherbseasoning(Ipreferlemonpepper)andsalt.Addwaterandcookovermediumheatfor15minutes.

Removefromheatandblendinasturdyblenderuntilcreamy.Add

almondmilkslowlyandcontinuetoblenduntilyoureachthedesiredconsistency.Dependingontheconsistencyyouprefer,reduceoraddwateroralmondmilk.Makes4servings.

KnownHealthBenefitsGarlicnowtopstheAmericanNationalCancerInstitute’slistofpotentialcancer-preventativefoods.Itcontainsmultipleanti-cancercompoundsandantioxidants,suchasquercetin,diallylsulphide,allinandajoene.Thesehavetheabilitytoblockcancercausingagentssuchasnitrosamineandaflatoxinwhichhavebeenspecificallylinkedtostomach,lungandlivercancer.Garlic’sajoeneandallicinhavealsobeenshowntoretardcancercellsasatypeofnaturalchemotherapy.Thepresenceofantioxidantsingarlichasaverypositiveeffectontheimmunesystemingeneral,protectingthebodyagainstalltypesofbacterialandviralattacks.

CreamyLeekandFennelSoup

Leeksshouldbefirmandstraightwithdarkgreenleavesandwhitenecks.Goodqualityleekswillnotbeyellowedorwilted,norhavebulbsthatarecrackedorbruised.Sinceoverlylargeleeksaregenerallymorefibrousintexture,purchase

thosethathaveadiameterof1-1½inchesorless.

2leeks2fennelbulbs,slicedthinly1teaspoongrapeseedoil1½cupswater1½cupsalmondmilk(recipeonpage14)SaltandlemonpeppertotasteChivesforgarnish

Cutthestalksoftheleeksclosetoitsgreenpart,thencutlengthwiseinto¼inchstrips.Washseveraltimestoremovesand.

Inamedium-sizedsaucepan,heattheoilovermediumheat.Addtheleeksandfennelandsautéuntiltranslucent.Don’tallowtheleekstobrown.Addsalt,pepperandwater.Removefromtheheatandblend

inasturdyblenderuntilcreamy.Addalmondmilkslowlyandcontinuetoblenduntilyoureachthedesiredconsistency.Dependingontheconsistencyyouprefer,reduceoraddwateroralmondmilk.Returntosaucepanandheattodesiredtemperature.Garnishwithfreshchives.Makes4servings.

KnownHealthBenefitsLeeks,likegarlicandonions,belongtothealliumfamilyofvegetables,whichhavebeenshowntolowerhighbloodpressure,ariskfactorforheartattackandstroke.Regularconsumptionofalliumvegetables—aslittleastwoormoretimesaweek—isassociatedwithareducedriskofprostateandcoloncancer.Leeksarealsoaverygoodsourceofmanganese,vitaminB6,vitaminC,folate,andiron.Sincetheynotonlyslowtheabsorptionofsugarsfromtheintestinaltract,leeksarehelpfulinstabilizingbloodsugar,helpingtoensurethatsugarsareproperlymetabolizedinthebody.

BellPepperandTomatoSoup

Bellpeppers,liketheirrelativeschilipeppers,arenativetoSouthAmerica.TheywerecarriedthroughouttheworldbySpanishandPortugueseexplorerswho

traveledthecontinent.Becausetheyareunripe,greenbellpeppersarelesssweetandslightlymorebitterthanyellow,orange,redandpurplepeppers.Bell

peppersarealsodriedandgroundintothespicepaprika.

1redbellpepper,sliced1yellowbellpepper,sliced1orangebellpepper,sliced3mediumtomatoes,chopped2shallots,sliced5garliccloves,minced1teaspoongrapeseedoil1cupalmondmilk(recipeonpage14)Saltandlemonpeppertotaste

Heattheoilinamedium-sizedsaucepan.Overmediumheat,sautéshallotsandgarlicfor3minutes.Addtomatoesandbellpeppers,cookuntiltender.Removethemixturefromtheheatandpureeinablender.

Addalmondmilkslowlyandcontinueblendinguntilyoureachthedesiredconsistency.Dependingontheconsistencyyouprefer,reduceoraddalmondmilk.Saltandpeppertotaste.Makes4servings.

KnownHealthBenefitsBellpeppersareagoodsourceofvitaminC,thiamine,vitaminB6,betacarotene,folicacid.PossiblybecauseoftheirvitaminCandbetacarotenecontent,bellpeppershavealsobeenshowntoprotectagainstcataracts.Justlikeothernutrient-densevegetables,bellpepperscontainmanydifferentpowerfulphytochemicalsthathaveexceptionalantioxidantactivity.TheyhavealsobeenshowntopreventbloodclotformationandreducetheriskofheartattacksandstrokesmostlikelybecauseofsuchsubstancesasvitaminC,capsaicinandflavonoids.Studiesindicatethatredbellpeppershavesignificantlyhigherlevelsofnutrientsthangreen.

CreamySummerSquashSoup

Onceonlyfoundinthesummer,theyarenowavailablethroughouttheyear.Summersquasharevarietieswhichareharvestedyoung,whiletherindisstilltenderandedible.Summersquashesinclude:Cousasquash,Pattypansquash

(alsocalledScallopsquash),YellowCrooknecksquash,YellowSummersquashandZucchini.

3yellowsquash,cutinto1½inchpieces3greenzucchini,cutinto1½inchpieces3mediumtomatoes,chopped2redbellpeppers,sliced1teaspoonChefShakeBlend™3smallshallots,chopped6garliccloves,chopped1teaspoongrapeseedorcoconutoil2cupsalmondmilk(recipeonpage14)Salttotaste

Inamedium-sizedsaucepan,sautéshallotsandgarlicinoilforapproximately2minutes,justenoughtoevoketheflavor.Addthe

remainingingredientsexceptthealmondmilk.Coverandsimmeronmediumheat.Cookforapproximately10minutesoruntiltender.Donotovercook.Removefromtheheatandblendinasturdyblenderuntilcreamy.Addalmondmilkslowlyandcontinueblendinguntilyoureachthedesiredconsistency.Dependingontheconsistencyyouprefer,reduceoraddalmondmilk.Salttotaste.Makes4servings.

CreamyWinterSquashSoupwithGarlicTomatoSauce

Like“Summer”squash,“Winter”squasharenowavailableyear-round.Theyweretraditionallythosetypesofsquashwhichwereharvestedinthelate

SummerandearlyFallandcouldbesavedintothewintermonths.OneofmyfavoritesisSpaghettisquash.Whencooked,thefleshresemblesspaghetti

strandsandisagreatsubstituteforpasta.Lookforlargersquash,theyhavebetterflavorandbiggerstrands.

Soup:1½cupsacornsquash,peeledandcubed1½cupsbutternutsquash,peeledandcubed½redbellpepper,sliced3garliccloves,minced½yellowonion,sliced2cupswaterJuiceof½lemonSaltandpeppertotaste

Sauce:

1garlicclove,finelydiced2mediumtomatoes,chopped½mediumshallot,chopped1teaspoongrapeseedoil1cuppumpkinseedmilk(recipeonpage14)Saltandpeppertotaste

Inamedium-sizedsaucepan,overmediumheat,cookthesquash,bellpepper,garlicandonionsinthewateruntiltender.Removefromtheheatandliquefyinasturdyblenderuntilcreamy.

Inamedium-sizedsaucepan,sautégarlicandshallotsovermediumheatuntiltender(about2minutes).Addtomatoesandcookuntilsoft.Addpumpkinmilkandbringtosimmer.Combinethesoupandsauce.Garnishwithchoppedcilantroorparsley.Makes4servings.

KnownHealthBenefitsAlthoughnotaspotentasrootvegetablessuchasburdock,garlicoronion,wintersquash,likeacornandbutternut,havebeenfoundtohavemedicinalnutrientsthatfightcancer.Consumingfoodsrichinbeta-cryptoxanthin,anorange-redcarotenoidfoundinhighestamountsinpumpkin,papaya,redbellpeppers,tangerines,orangesandpeachesmaysignificantlylowerone’sriskofdevelopinglungcancer.

UltimateVegetableSoup

Whenyoucutintoanonion,thedestroyedcellsreleaseenzymesthatreactandgetconvertedintoanirritatinggasthatproducestears.

Herearesometipsonhowtocutanonionandavoidthetears:1.Refrigeratethepeeledonionfor20minutes.Temperatureaffectstheenzyme’sabilitytoreact.2.fseaverysharpknifewhencutting.Fewercellsaredestroyed,releasinglessoftheirritatingenzyme.

3.Keepyourfaceasfarawayfromtheonionaspossible.

3zucchini,slicedthinly2yellowsquash,slicedthinly1leek(whitepartonly),slicedthinly4tomatoes,cutinsmallsquares1redbellpepper,cutinsmallcubes1cupasparagus,slicedinsmallpieces½smallonion,diced2bunchesofcilantro4cupswater1cuprawalmondmilk(recipeonpage14)1tablespoonHerbamare®OrganicHerbSeasoningSalt

1teaspoonturmeric½teaspooncayennepepper,optional

Placethewaterintoasouppotandbringtoaboil.Addthecilantroandtomatoes,coverandcookforabout10minutesovermediumheat.Removethecilantroanddiscard.Smashtomatoeswithapotatomasheruntilalmostpuréed.Addtheremainingingredientsandcontinuecookingfor5minutes.Removefromheat.Placehalfofthesoupintoasturdyblender.Processuntilsmooth,thenreturntothepotandmixwithremainingsoup.AddmoreHerbmareseasoningifyouneedmoresalt.Makes4-6servings.Note:HerbamarecanbepurchasedatMother’sKitchen.

KnownHealthBenefitsAsparagusisaverygoodsourceofpotassium(288mgpercup)andisquitelowinsodium.Historically,asparagushasbeenusedtotreatproblemsinvolvingswelling,suchasarthritisandrheumatismandforPMS-relatedwaterretention.Asparaguscontainsinulinthatwedonotdigest.Whenourdietcontainsadequateamountsofinulin,thegrowthandactivityofhealth-promotingfriendlybacteriainourlargeintestine,suchasBifidobacteriaandLactobacilli,increase.Asparagushasbeenprizedforitsmedicinalpropertiesforalmost2000years.

ZucchiniPastawithTomatoSauce

Sundriedtomatoesareripetomatoeswhichareplacedinthesuntoremovemostofthewatercontent.Twentypoundsoffresh,ripetomatoeswilldrydowntojust

1poundofsundriedtomatoes.Sundriedtomatoeshavethesamenutritionalvalueasthefreshtomatoestheyaremadefrom:theyarehighinLycopene,

antioxidants,vitaminCandlowinsodium,fatandcalories.

Forthe“pasta”:3mediumzucchinis,cutinquarters

Forthesauce:½jarsundriedtomatoesinoil,(tomatoesandoil)2mediumtomatoes,slicedandseeded10leavessweetbasil(othertypesofbasilaretoobitter)4garlicclovesSalttotaste

Useaturningslicermachinetocutthezucchiniintospaghetti-likestrips.Makesurethezucchiniisfirmorthe“spaghetti”willbetoowateryandlimp.

Placealloftheingredientsforthesauceinasturdyblenderorfoodprocessor.Donotoverblend–youwantthesaucetobealittlechunky.Toserve,pourthesauceoverthezucchinipasta.Youcanaddribbonsofsweetbasilforaddedflavor.Aneasyanddeliciousmealforthosedaysyoudon’twanttocook.

KnownHealthBenefitsZucchinisquashisagoodsourceofvitaminsC,A,E,KandB6.Richinvaluableantioxidants,zucchinisalsoprovide4gramsoffiberpercup.Adultsshouldgetabout30gramsoffiberperdayintheirdiet.Onecupofzucchinicontainsaboutthesameamountofpotassiumasabanana.Eatingplentyoffalconoid,vitaminC-richfruitsandvegetableshelpstosupportthestructureofcapillaries.

StuffedTomatoes

Tomatoesareamemberofthedeadlynightshadefamilyand,assuch,wereatonetimeconsideredtoxic.In1820,aneccentricgentleman,ColonelRobert

GibbonJohnson,demonstratedanamazingdisplayofcouragewhenheshockedhishome-townofSalembyconsuminganentirebasketoftheminfrontofa

crowdofspectators,whoexpectedhimtodieanysecondthereafter.Obviously,hedidn’tandsincethentomatoeshavebecomeastapleoftheAmericandiet.

1cupquinoa1¾cupswaterorvegetablestock½yelloworredbellpepper,diced¼cupbasil,cilantroorItalianflatparsley,chopped4mediumtomatoes,cutinhalfSaltandpeppertotaste

Placequinoainamedium-sizedsaucepan,addwaterandbringtoaboil.Foraricherflavor,replacethewaterwithvegetablestock.Coverandreduceheat.Simmerfor15minutes.Allowtocool.Mixthequinoawiththedicedbellpepperandherbs.Cutthetomatoesinhalfandscoopouttheinsides.Fillthemwiththequinoamixture.Serve

withthedressingofyourchoice.Makes8servingsKnownHealthBenefitsTheredpigmentcontainedintomatoesiscalledlycopene.Thiscompoundappearstoactasanantioxidant,neutralizingfreeradicalsthatcandamagecellsinthebody.Onlyrecently,studieshaverevealedthatlycopenemayhavetwicethepunchofanotherwell-knownantioxidant,betacarotene.StudiesconductedbyHarvardresearchershavediscoveredthatmenwhoconsumed10servingsoftomatoesaweekcancuttheriskofdevelopingprostatecancerby45percent.Italianresearchershavefoundthatconsumingmorethat7servingsofrawtomatoesperweekmaylowertheriskofdevelopingrectalcolonorstomachcancersby60percent.Researchershavefoundthatlycopeneisapowerfulinhibitoroflung,breast,andendometrialcancercells.

GrilledSquashandFennel

Fenneliscomposedofawhiteorpalegreenbulbfromwhichcloselysuperimposedstalksarearranged.Thestalksaretoppedwithfeatherygreenleavesnearwhichflowersgrowandproducefennelseeds.Thebulb,stalk,leavesandseedsarealledible.Fenneliscrunchyandhasaslightlysweet

licoricetaste.

1fennelbulb,slicedintorounds1yellowsquash,slicedlengthwise1zucchini,slicedlengthwise1teaspoongrapeseedoilGarlicpepperSalttotaste

Preheataskilletovermediumheat,thenaddoil.Placethefennel,yellowsquashandzucchiniintheskilletandcookfor2minutesononesideuntilgoldenbrown.Thenfliptotheotherside,sprinklewith

garlicpepperandsalt.Cookforanotherminute.Serveasasidedishwithfishorevenasanentrée.Delicious,verysweetandgentleonyourstomach.Serves4.

KnownHealthBenefitsAhighsourceofvitamins,mineralsanddietaryfibers,thebeneficialeffectsoffennelhavebeenknownforcenturies.Theseeds,leavesandrootsofthefennelplanthavebeenusedasmedicinalagentsasfarbackasancientChina.Itisusedforcongestion,conjunctivitis,stimulatingappetite,preventionagainstmusclespasmsandforhelpingtorelievegasandanupsetstomach.Fennelisanantispasmodic,diuretic,expectorantandstimulant.Fennelcontainsnutrientssimilartothoseofcelery,whichbelongstothesamefamily,butitistheessentialoilthatpromotesreliefforanupsetstomach.Itisalsousedforcancerpatientsafterradiationandchemotherapytreatmentstohelprebuildthedigestivesystem.

Quinoa,Broccoli&AlmondTart

NativetoSouthAmerica,quinoawasoncecalled“thegoldoftheIncas,”whorecognizeditsvalueinincreasingthestaminaoftheirwarriors.

1cupquinoa1¾cupswaterorvegetablestock½cuprawbroccoli,finelychopped¼cuprawalmonds,sliced2teaspoonPearandCitrusdressing(recipeonpage35)HonduraschivesforgarishSalttotaste

Placequinoainamedium-sizedsaucepan,addwaterandbringtoaboil.Foraricherflavor,replacethewaterwithvegetablestock.Coverandreduceheat.Simmerfor15minutes.MixthequinoawiththebroccoliandalmondsandaddthePearandCitrusDressingtobindalltheingredientstogether.Shapethemixtureintoatartcylinder,garnishandserve.

KnownHealthBenefitsBroccoliisafiberfind.Notonlyisitarich

source,buthalfofitsfiberisinsolubleandhalfissoluble,helpingtomeetyourneedsforbothtypesoffiber.Butthestorydoesn’tendwithbroccoli’sricharrayofnutrients.Broccoliprovidesahealthbonusintheformofprotectivesubstancesthatmayshieldyoufromdisease.Botanically,broccolibelongstothecruciferousfamily.Healthorganizationshavesingledoutcruciferousvegetablesasmust-havefoods,recommendingweeatthemseveraltimesaweek.Theyarelinkedtolowerratesofcancer.

PardinaLentilsandTomatoSauce

Turmeric,ashrubrelatedtoginger,isgrownthroughoutIndia,otherpartsofAsiaandAfrica.It’sfinger-likeundergroundstemsareusedlikefreshgingeroraredriedandgroundintoapowder.Knownforitswarm,bittertasteandgoldencolor,turmericiscommonlyusedinfoodssuchascurrypowdersandmustards.

Lentils:1cupPardinalentils3cupswater2bayleaves4garliccloves,minced1teaspoonturmeric½teaspoonsalt

TomatoSauce:2mediumtomatoes,cubed3garliccloves,minced1shallot,minced1tablespoongrapeseedoil1teaspoonlemonpepperChoppedcilantroforgarnish

Washthelentilsanddrainwell.Placealltheingredientsinamedium-sizedsaucepan.Cookovermediumheatapproximately20minutesoruntiltender.Removethebayleavesafterthelentilsarecooked.Ifyoulikeaspicierflavor,addadashofcayennepepper!

Forthetomatosauce,Iusegrapeseedoilbecauseofitsmildflavor(itwon’toverpowertheseasonings).Sautéthegarlicandshallotinamedium-sizedsaucepanfor2minutesovermediumheattoreleaseflavor.Addthetomatoesandlemonpepper,cookuntiltender(mashthetomatoeswithaforkiftoochunky).Combinethelentilsandtomatosauce,garnishandservehot.Makes3-4servings.

KnownHealthBenefitsLentilsarerichinprotein,withover25%oftheirnutritionalvaluebeingprotein.Thismakeslentilsthemostpopularandinexpensivesourceforprotein.Onecupofcookedlentilscontains18gramsofprotein.Lentilshaveessentialaminoacids,dietaryfiber,folate,othervitiminsandminerals.Thefiberinlentilspreventsthesuddenhikeinbloodsugarlevelsafterameal.Itisalsogoodforpreventingdigestivedisorders,suchasirritablebowelsyndrome,diverticulosisandconstipation.Itshighlevelsofmagnesiumpromotecardiovascularhealth,enhancingthebloodflowinthebody.Lentilshavegoodironcontent,whichisconsideredanenergysupplier.Asitcontainsflavonoids,lentilsarealsogoodforpreventingcancer,especiallybreastcancer.

SeaBasswithTomatoSauce

Freshseabassneversmellsfishy;itsmellsfreshliketheocean.Whenchoosingseabasssteaksorfillets,whetherthey’refreshorpreviouslyfrozen,lookfor

moist,translucent(neverdriedout)flesh.Keepseabasscoolonthetripfromthemarkettoyourhouse.Neverletitstayunrefrigeratedforlong.

4(6-ounce)piecesofseabass¼teaspoonHimalayansalt½teaspoonlemonpepper4mediumtomatoes,chopped3garliccloves,minced2shallots,sliced1tablespoonfreshbasilleaves,chopped2teaspoonsgrapeseedoil

Preheataskilletovermediumheat.Addthe1teaspoonoftheoil,tomatoes,garlic,shallotsandsalttotaste.Simmerfor10minutes.Removefromheat.MyBasilDressing(recipeonpage36)canbecombinedwiththissaucetomakeitevenmoreflavorfulanddelicious.

Washthefishandpaddry.Seasonbothsidesofthefishwithlemonpepperandsaltandrubwiththeremaining1teaspoonofoil.Preheataskilletovermediumheat.Cookthefishuntilgoldenbrown,about3minutesperside.Transferfishtoaplate.Topwiththetomatosauce,garnishwithfreshbasilandserveimmediately.

KnownHealthBenefitsSeafoodisaleanproteinthatcontainsthe“good”fat,polyunsaturatedomega-3fattyacids.Seafoodisalsolowincaloriesandsodium.Ifyou’relookingforamiraclenutrient,omega-3fattyacidsfitthebill.Asteadystreamofmedicalstudiessupportsthehealthbenefitsofomega-3fattyacids.Salmon,seabass,rainbowtroutandwhitefishareallhighinomega-3s.

SalmonwithThaiCurrySauce

FarmedorwildAtlanticsalmonshouldbeavoided.SeveralpopulationsofAtlanticSalmonareinseriousdecline,andarelistedasendangeredunderthe

EndangeredSpeciesAct.PacificsalmoninAlaskaisabetterchoice.Itisamongthemostintensivelymanagedspeciesintheworld,withexcellentmonitoringof

boththefishpopulationsandthefishery.ThecurrentabundanceofAlaskasalmonanditshabitatreflectsthesuccessofthestate’smanagementpractices.

2poundsfreshwildsalmon,skinon1teaspoonseasalt2teaspoonoflemonpepper1tablespoongrapeseedoil

Washthesalmonandpatdry.Cutthesalmonintoserving-sizepieces.Inasmallbowl,combinethesalt,oilandlemonpepper.Rubthemixtureontothesalmon.Placethesalmon,skinsidedown,inapreheatedskilletovermediumheat.Cookfor4to5minutes(dependingonthethicknessofthefish).Carefullyflipandcookforanadditional4to5minutes.Makesurethefishiscompletelycooked.Whenfishisdone,removetheskinandtopwiththeThaiCurrySauce(seerecipeonpage68).Makes4-6servings.

HealthCautionIthasbeenknownforsometimethatfarmedfishmaycontaintoxinsfromthebuild-upofenvironmentalpollutants.Thiscanresultfromtheuseofindustrialchemicalsorpesticidesthatarenowbannedbutremainintheenvironment.Farmedfishareoftenfedpelletsmadefromfishcapturedonthebottomoftheocean,resultinginconcentratedcontaminants.

Wildsalmonhasacleanerbillofhealth.Becausetheyfeedintheopenocean,theyarenotexposedtothesameconcentrationsoftoxins.However,keepinmindthattheoceansarenotascleanastheyoncewereandthereisalsoariskofexposuretotoxinssuchasmercury,whichisknowntoaffectthenervoussystem.

ThaiCoconutCurrySauce

Curryisnotasinglespicelikepepperorcinnamon,butisacombinationofmanyherbsandspices.Redcurrypastecanbemadewithdriedlongredchilies(prikcheefah),cilantroroot,coriander,cumin,garlic,shallots,kaffirlimerind,

whitepeppercorn,lemongrass,shrimppaste,seasaltandgalangal.

1cancoconutmilk,orhomemade1inchginger,peeledandfinelygrated1teaspoonThaicurrypaste2tablespoonscilantro,chopped2mediumtomatoes,chopped1shallot,minced4clovesgarlic,minced1teaspooncoconutorgrapeseedoilCayennepepper(optional)Seasalttotaste

Inamedium-sizeskilletaddoilandsautéshallots,garlicandgingerfor3minutes.Addtomatoesandcookovermediumheatuntilsoft.Addcoconutmilk,Thaicurrypaste,cilantro,greenonionsandsalt.

Simmerforabout10minutes.Placemixtureinablenderandpuréeuntilsmooth.Serveimmediately.Makesabout2cupsofsauce,whichisenoughfor8to10servings.

ThissauceiswonderfulovergrilledSoleorWildSalmon.Forgarnish,sprinklewithchoppedmacadamianutsorslicedalmonds.

KnownHealthBenefitsCayennepepperincreasesmetabolismbyimmediatelyinfluencingthevenousstructure.Itisnothingshortofamazingwithitseffectsonthecirculatorysystemasitfeedsthevitalelementsintothecellstructureofcapillaries,veins,arteriesandhelpsadjustbloodpressuretonormallevels.Cayennecleansthearteriesaswell,helpingtoridthebodyofthebadLDLcholesterolandtriglycerides.Itisalsogreatforthestomachandtheintestinaltract.

KumquatSauce

Kumquatsaresmallcitrusfruitsthatlooklikelittleoval-shapedoranges.Theyhaveathin,ediblerindthatissweeterthantheinnerflesh.Kumquatsareoften

usedasagarnish,tossslicesintofruitsalad,orsimplyeatthemasasnack.

1cupkumquats,thinlyslicedJuiceof1lemonJuiceof2orangesJuiceof1ripemango2stalksgreenonion,chopped4garliccloves,sliced½teaspoongarlicpepper¼teaspooncoconutoilSalttotaste

Preheataskilletovermediumheat.Addtheoil,garlicandgreenonion.Cookforabout2minutes.Cutmangoinhalfandsqueezethejuiceintothepan,addtheremainingingredientsandsimmerforanother5minutes.Thisflavorfulsauceisexcellentoveranywhitefish.

KnownHealthBenefitsLikemanyothercitrusfruits,kumquatscontainvitaminCandbioflavonoids,buttheyalsohavecalcium,potassium,andzinctooffer.Theyarealsoagoodsourceoffiber.

Nena’sNuttyBalls

Alotofpeopleaskmeifhempseedshaveanypsychoactiveproperties(orwillitgetyouhigh?).Theanswerisno!Hempseedsaresafetoconsumefor

individualsofallages.Andtheyareanamazingsourceofprotein!

1cupdriedfigs1cupdriedwildcherries½cupdriedcranberries¼cuppumpkinseeds10Brazilnuts½cuphempseeds2tablespoonsunsweetenedorganiccoconut,shredded

Placealltheingredientsinafoodprocessorandpulseuntilmixtureislikeacookiedough.Removedoughandformintosmallballs(about1¼inchdiameter).Readytoeat!Makesabout20balls.

KnownHealthBenefitsHempisahighproteinseedcontainingall9oftheessentialaminoacids.IthashighamountsoffattyacidsandfiberaswellascontainingvitaminEandtraceminerals.Ithasabalancedratioof

omega3to6fatsataroundathreetooneratio.Thiswon’thelpcorrectyouromegabalanceifit’soff,butitgivesyoutherightbalancetostartwith.Theproteincontentofthehempseedissupposedtobeverydigestible.Manypeoplehavefoundthathempseedproteindidnotcausebloatingorgas,likesomeoftheirwhey,orotherproteinshakesdid.Unlikesoy,whichhasveryhighamountsofphyticacid(ananti-nutrientthatpreventsusfromabsorbingminerals),hempseeddoesn’tcontainphyticacid.

Acknowledgements

Iwanttogivethankstoaspecialgroupofladiesthatcametomycookingclassesandsupportedmejustabouteveryweek:

TwylaReadMartin–ThankyousomuchforattendingeveryclassIhad.YouwerealwaysthereontimeandveryinterestedinwhatIhavetoshare.Youarealwayssogoodattestingtherecipesandsuchagreatstudent.Andthankyouforhostingclassesatyourhouse,too.Ihadfungoingtoyourhouse.

StephanieMendoza–Youaresosweet,alwayslettingmeknowhowmuchyoulikethefood.

SharonMcKinnon–Thankyousomuchforhostingclassesatyourhouse.Ihadsomuchfunatthoseclasses.Ithoughtsometimesyouwantedtokickmeout,sincetheclassesweresolong...Sorry!!!

OliviaR.Able–Itwasalwaysajoytoseeyouinclass.Thankyouforbeingtheretosupportme.

RebeccaW.Mclarand–Thankyouforcomingtosupportme.Ienjoyedhavingyouinthecookingclass.NoGarlic!!!

AmyVieth–Thankyouverymuchforcomingtomyclassesandforhostingsomeofthem.Ireallyenjoyedgoingtoyourhouse.

Pleasefeelfreetocontactmewithanyquestions:

email:info@curesfromthekitchen.netphone:949-742-4184website:www.curesfromthekitchen.net

Also,veryspecialthanksto:

MydearClintonMiller–You’vespentmostofyourlifeinsuringthatwehavethefreedomtodeterminewhatentersourbodies–whetheritbelimitingchemicalsthatmaybeaddedtoourwatersupply,drugsthatmaynotalwaysbesafeorfoodsthatmaybe“enhanced”inwaysthatwouldreduceordamagetheirnutritionalvalue.Almostalways,youwerespeakingagainstpowerfulandmoneyedinterests,yetyourrecordofsuccesshasbenefitedmillionsofpeoplewhomayneverevenknowyournamenoryourwork.

Today,youareinyour80sand,althoughlessactive,youarenolesspassionateaboutyourmission.Youcontinuetobemyadvisorandcounselor,forwhichIamenormouslygrateful.MayGodblessyouandgiveyoumanymoreyears.

VeronicaSanchez–Thankyousomuchforbeingmysuechef,youmakemyjobsoeasy!YoualwaysmakesureIhaveeverythingwhenIneedit.Thankssomuch!!!

Myhusband,Alex,mydaughter,Victoriaandmyson,Patrick–Thankyouforalwaysunderstandingmyabsencefromhome.Attimesprobablyyoufeelabandoned,butknowthatIloveyouallsoverymuch.XXOOXX.

Tomywonderfulsister–Thankyouforbeingthereformeandforallthehelpyouhaveprovidedovertheyears.Iwouldnotbeherewithoutyou!

SandyandBetty–Thankyoubothforalwaysencouragingmetofinishthisbookandbeingmycheerleaders.

GarryTostifromFuelDesignStudio–Thankyousomuchfordesigningmybook.It’ssobeautiful!AndfortranslatingtherecipesfrommyNicaraguanEnglishtoUSAEnglish.Iknowyouhad“fun”withthatpartoftheproject.Ihopeyouwon’tmindifIgiveoutyourinfosothatyoucanprovideyouramazingservicestoothers:phone:562.243.4543,emailfgarryinlb@gmail.com

NotefIfyouwanttheworld’shealthiestcookwareuseonlySaladmaster®.Formoreinformationvisitwww.happycookingco.comorcall888-867-4045.