Whole Foods Diet Cookbook: 200 Recipes for Optimal Health [NOOK Book]

Overview

FOR PEOPLE WHO ARE TIRED of counting calories, carbs, fats, and points, this book makes nutrition count instead. Whole foods are nutrient-rich foods. These foods offer a complete balance in nutritional value while in their natural, unrefined, unprocessed state. They are high in antioxidants, phytochemicals, and essential fats and oils, and low in saturated fats and sugar.
Whole Foods Diet Cookbook includes chapters to educate the reader, and offers plenty of delicious menus for...
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Whole Foods Diet Cookbook: 200 Recipes for Optimal Health

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Overview

FOR PEOPLE WHO ARE TIRED of counting calories, carbs, fats, and points, this book makes nutrition count instead. Whole foods are nutrient-rich foods. These foods offer a complete balance in nutritional value while in their natural, unrefined, unprocessed state. They are high in antioxidants, phytochemicals, and essential fats and oils, and low in saturated fats and sugar.
Whole Foods Diet Cookbook includes chapters to educate the reader, and offers plenty of delicious menus for every occasion. It provides a three-prong culinary approach to healthy living, weight loss, disease and illness prevention.
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Product Details

  • ISBN-13: 9781423608042
  • Publisher: Smith, Gibbs Publisher
  • Publication date: 10/29/2009
  • Sold by: Barnes & Noble
  • Format: eBook
  • Pages: 304
  • Sales rank: 1,114,003
  • File size: 330 KB

Meet the Author

Ivy Larson is a certified health fitness instructor. She teaches cooking classes throughout the Palm Beach area and also conducts "Eight-Week Lifestyle Makeover" programs at wellness facilities in south Florida.
Andrew Larson, MD, is a board-certified general surgeon with special interests in surgical nutrition. The couple lives in Jupiter, Florida.
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Read an Excerpt

calamari salad with basil aioli and golden croutons

We happen to be big calamari fans. Unfortunately, almost every time we eat out, our only option is a fried calamari concoction of some sort, which is why we opt to eat calamari at home instead. This particular salad combination is one of our favorites, as the mellow-flavored calamari is perfectly paired with plump and juicy kalamata olives, peppery arugula, and sweet fragrant basil aioli offset by slightly salty sun-dried tomatoes. The golden crispy croutons contribute the crunch you'd otherwise get from frying the calamari.

Golden Croutons
11/2 cups whole-grain spelt bread cubes (crust removed)
2 tablespoons extra virgin olive oil Unrefined sea salt, to taste Black pepper, to taste

Basil Aioli
3 cloves garlic, chopped
2 tablespoons lemon juice
1/3 cup canola oil mayonnaise
1 tablespoon extra virgin olive oil
1 teaspoon Dijon mustard
1/3 cup packed fresh basil (you can also substitute fresh dill)
1/4 teaspoon unrefined sea salt Pepper, to taste

Salad
3 cups mixed salad greens
3 cups arugula leaves
1/2 cup chopped sun-dried tomatoes marinated in extra virgin olive oil
1/2 cup chopped kalamata olives
1/2 cup finely chopped red onion Unrefined sea salt, to taste Pepper, to taste

Calamari
1 tablespoon extra virgin olive oil
3 cloves garlic, chopped
11/4 pounds calamari tubes, cut crosswise into 1/4-inch-wide rings, cleaned and patted dry Unrefined sea salt, to taste Pepper, to taste

croutons Preheat oven to 400 degrees F. Toss the bread cubes in oil, sprinkle with salt and pepper, and spread on a baking sheet. Toast the cubes until golden, about 10 minutes, turning once. Set croutons aside to cool.

Aioli In a food processor, add all ingredients and process until mixture is smooth and creamy. Set aioli aside.

Salad In a large serving bowl, add the salad greens, arugula, tomatoes, olives, and red onion. Gently toss salad ingredients,
season with salt and pepper, and set aside.

calamari Heat the oil in a large skillet over medium heat. Add garlic and cook for 30 seconds. Add calamari and pan-fry in a single layer, without tossing, until the calamari are golden on the bottom, about 3-4 minutes.

When the calamari are just about cooked, stir in the aioli. Cook calamari for an additional minute. Pour the warm calamari and aioli mixture on top of the salad ingredients. Season with more salt and pepper. Add the croutons. Let the salad sit for 4-5 minutes to slightly wilt the greens. Serve family style.

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Table of Contents

preface 6

acknowledgments 8

introduction 11

whole foods breakthrough 16

the whole foods edge 19

nutritional nuts and bolts 27

the flexitarian lifestyle 45

fake and phony 55

satisfaction guaranteed 71

pure indulgence 81

simple speedy recipes 90

brunch munchies 93

one-dish chic 109

almost guilt-free treats 137

menus for every occasion 150

weeknight dinners 153

company is coming 185

making it an occasion 221

a swanky soiree 263

endnotes 288

resources 292

recipe index 296

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