Table of Contents
Foreword natalie morales ix
INTRODUCTION: a tale of life, love, food, and lasting good health xi
Part 1 the spirit of clean cuisine 1
1 LAYING THE FOUNDATION: whole foods nutrition 3
2 ALL CALORIES ARE NOT CREATED EQUAL: the case for micronutrients 16
3 PLANT POWER: the antiaging and anti-inflammatory miracle of phytonutrients 30
Part 2 the nutritional nuts and bolts of clean cuisine 47
4 CLEAN CARBS: maximum nutritional bang for minimum calorie buck 49
5 CLEAN FATS: whole plant and marine sources of essential fats and some good oils too 96
6 CLEANING UP YOUR PROTEIN ACT: do you really need all that protein? 147
7 CLEAN CUISINE AND WINE: a perfect pairing? 184
Part 3 the clean cuisine 8-week program 191
8 CLEAN CUISINE FULL FITNESS FUSION: the 30-minute solution 193
9 THE CLEAN CUISINE 8-WEEK PROGRAM: putting it all together to change the way you age, look, and feel 259
Part 4 clean cuisine recipe collection 303
GO-TO BREAKFASTS: great grains with fruit, organic pastured eggs and 5-minute no-milk shakes 305
REDEFINING LUNCH: deliciously nutritious lunch combos 315
GOT GREENS? supergreen smoothies 344
Sauces That Make the Meal 351
Not Your Mama's Burgers 360
One Dish Wonders and Slow-Cooked Dinners 389
Meat-Free Monday Meals 382
Fish on Friday Dinners 390
Great Green Sides 400
Vegilicious Sides 405
Whole Grains and Earthy Sides 418
Almost Guilt-Free Sweet Treats 425
Acknowledgments 435
Appendix: Clean Cuisine Resources 438
Notes 443
Index 451