Nourishing Meals: 365 Whole Foods, Allergy-Free Recipes for Healing Your Family One Meal at a Time

Nourishing Meals: 365 Whole Foods, Allergy-Free Recipes for Healing Your Family One Meal at a Time

by Alissa Segersten, Tom Malterre


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From two popular bloggers and leaders in the functional medicine movement, here’s the ultimate guide to eating healthfully as a family—a simple, practical cookbook that shows how easy it is to ditch processed foods one meal at a time with 365 delicious, whole food-based, allergen-free recipes that the entire family will love.
It can be daunting to live a whole foods lifestyle in today’s busy world—even more so to prepare plant-rich, allergen-free meals that’ll get the whole family around the table. Popular blogger Ali Segersten and functional medicine expert Tom Malttere are a team devoted to teaching their children—and readers—the importance of living a whole foods lifestyle. Nourishing Meals makes it easy and fun with dishes that burst with flavor, such as their Cherry Pecan Salad, Butternut Squash and Pinto Bean Enchiladas, Chipotle-Lime Roasted Chicken, and Banana Coconut Cream Pie.
Every recipe in the book is free of the most common allergens: gluten, soy, eggs, and dairy, as well as refined sugar. And these dishes are designed to appeal to everyone, including vegan, vegetarian, seafood, and meat-eaters. In addition to wonderful food, Ali and Tom offer easy, doable steps to help you change your family's health, tips for making the transition easier, and ways to get the kids excited about wholesome foods. They map out the best foods and recipes for every stage of having a family, from pre-conception and pregnancy through each year of a child's life. And they explain in accessible terms what makes their recipes so effective for achieving optimal health. Originally self-published with an avid following, this edition will feature more than 30 new recipes, and many of the original recipes have been updated. This new edition will also include 100 beautiful all-new food photos featured in two inserts.
With an easy, tasty recipe for every day of the year, it’s never been simpler to adopt a healthy, whole foods lifestyle!

Product Details

ISBN-13: 9780451495921
Publisher: Potter/Ten Speed/Harmony/Rodale
Publication date: 10/11/2016
Pages: 528
Sales rank: 188,251
Product dimensions: 7.90(w) x 9.90(h) x 1.40(d)

About the Author

Alissa Segersten is a cooking instructor and author of the food blog,, empowering people with cooking skills and knowledge of whole foods so that they may reconnect with pleasure in eating delicious, nourishing food.

Tom Malterre, MS, CN, is a certified nutritionist who holds two degrees in nutritional sciences, and is a faculty member of the Autism Research Institute. He coaches physicians and other health care practitioners on using Functional Medicine principals in their clinical practices, and travels the U.S. and Canada lecturing on the biochemical interactions within the body and their relationship to diet.

Tom and Ali are often described as "food whisperers" who speak and write on the connection between diet and autism, fertility, and raising healthy children. They live in Bellingham, Washington.

Read an Excerpt

Why Whole Foods?

Excerpted from "Nourishing Meals"
by .
Copyright © 2016 Alissa Segersten.
Excerpted by permission of Potter/Ten Speed/Harmony/Rodale.
All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.
Excerpts are provided by Dial-A-Book Inc. solely for the personal use of visitors to this web site.

Table of Contents

Acknowledgments viii

Preface ix

Introduction xiv

Foundations of Health 1

Why Whole Foods? 2

Food Is a Signaling Substance

What Constitutes a Processed Food?

Healthy Whole Foods

The Importance of Organics

Why Gluten-Free? 6

Common Symptoms of Gluten Intolerance

What Is Gluten?

Nutrient Deficiencies


Why the Rise in Food Allergies and Sensitivities? 9

Potential Causes of Food Allergies and Sensitivities

Environmental Toxicity

Chronic Inflammation

Leaky Gut Syndrome

Imbalanced Gut Microflora

Lack of Digestive Enzymes

Nutrient Deficiencies

GMOs and Food Allergies

Healing the Gut

Raising Healthy Children 19

Nourishing Your Growing Child 20

Nutrition During Pregnancy

The First Three Years

Key Nutrients for Proper Development

Moving from Processed Foods to Whole Foods

A Home Environment for Health

Make It a Lifestyle!

Packing a Healthy Lunchbox 41

"Growing" Foods

The Recipes 43

Getting Started 44

No Caloric Information?

Guide to Ingredients

Essential Kitchen Equipment

Smoothies 54

Introducing Smoothies to Children

Breakfast 72

Starting the Day with a Healthy Breakfast

Breads and Muffins 107

Gluten-Free Baking Basics

Gluten-Free Sourdough Starter

Soups and Stews 151

Homemade Bone Broths

Salads and Vegetables 188

Vital Phytochemicals

How Much Should I Eat?

Getting Kids to Eat More Veggies

Whole Grains and Noodles 242

What Is a Whole Grain?

The Health Benefits of Grains

The Phytic Acid Story

How to Cook Whole Grains

Main Meals 271

Creating Balanced Family Meals

Sample Balanced Dinner Menu Plans

Dressings, Dips, and Sauces 321

Salad Dressings

Dips and Spreads

Fresh Salsas and Chutneys


Wraps and Rolls 351

Creating a Quick Lunch

Snacks and Treats 367

Healthy Snacking

Desserts 382

Alternatives to Refined Sugar

Beverages 444

Homemade Beverages

Preserving the Harvest 464

Food Preservation Methods

Resources and Recommendations 485

References 487

Index 501

Customer Reviews

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Nourishing Meals: 365 Whole Foods, Allergy-Free Recipes for Healing Your Family One Meal at a Time 4.3 out of 5 based on 0 ratings. 3 reviews.
Anonymous More than 1 year ago
I am a huge fan of Whole 30, clean eating and nourishing foods. I completed my first Whole 30 challenge back in January of this year. After those 30 days, I felt amazing! I continued to eat *mostly* clean until I got pregnant and the sugar and carb cravings kicked in. My hope is that on January 1, 2017 (give or take a month after baby girl is due) I go back to Whole 30. That is where Nourishing Meals will come in handy! All 365 recipes in the book are free of the most common allergens: gluten, soy, eggs, and dairy, and refined sugar. There are options for vegans, vegetarians and meat lovers alike. And what I really appreciate is that there are steps on how to start including these foods in your diet and even information from pre-conception and pregnancy through each year of a child's life!!! You really get a ton of information in this book, so it is more about a healthy family and lifestyle than just a cookbook. The only negative thing I have to say about it is that I want more pictures!!! My favorite cookbooks are the ones that have a picture with every recipe, this one does not. But there is so much more that you get that just recipes, so I understand why it is set up the way that it is. And there are some pictures throughout the book to keep me excited. A few of the recipes I am excited about: Grain Free Chicken Nuggets Slow-Cooked Beef Stew Greek Salad with Chick Peas Cranberry Orange Bread Overnight Oatmeal Cinnamon Muffins Roasted Squash and Corn Frittata Frozen Banana Coconut Cream Pie If you are just starting on a journey to a healthier lifestyle, or you are stuck in a rut on your current journey...I suggest picking up Nourishing Meals! With 365 recipes, you can try something new every day! **I received a copy of Nourishing Meals from Blogging for Books in exchange for my honest review. All opinions are of my own.**
Teadrinker More than 1 year ago
I want to be a healthy eater and I want to fix healthy, nourishing meals for my family. Two out of the three of us have gluten and dairy allergies and intolerances. Nourishing Meals is a beautiful book full of information to help someone like me who wants to make changes to benefit the whole family, one meal at a time. I do have some background in eating healthy for myself but have felt challenged trying to get the rest of my family to eat healthfully. The front part of the book is full of a lot of good information on laying the foundations for good health through good nutrition. This book is written by popular food bloggers and leaders in the functional medicine movement, Ali Segersten and Tom Malterre. Together they offer solid information and tips to change your diet and eat more wholesome foods at every stage of your family's life. They are both work together as graduates of Bastyr University and raise 5 children. They understand on many levels what it takes to feed a family healthy meals on a daily basis. There are not pictures with every recipe in this book, but there are quite a few nice color photos of delicious looking dishes in 2 large sections. The recipes look delicious. I can't wait to try the cherry pecan salad with cherry balsamic vinaigrette, chicken and wild rice salad, fish tacos, chicken pot pie,m nourishing meatloaf, dark chocolate ice cream, (coconut milk based), pumpkin cupcakes and many more. I can this book being a go-to book in my kitchen. It offers recipes and tips for base ingredients in the back like pumpkin puree from fresh pumpkins and herbed sea salt mix that would be a help to beginner cooks. It also has a nice glossary and index. I would recommend it to anyone wanting to make changes and feed their family more healthfully. I received this book from Blogging for Books for this review. I was not required to write a positive review in exchange for the book.
Griperang72a More than 1 year ago
I was not sure what to expect when I decided to review this book. My family and I have been wanting to try an eat healthier so I thought this would be a way to get some new recipes. The problem I have with a lot of healthy recipes books is that the recipes do not sound good to me. When looking through this book I found myself saying ooh I want to try this ooh that looks good. Now I know my family would eat this. Then I told both my husband and daughter that I want them to look through it as well so they can pick out some things to try. Not only are these recipes good for you they taste good too. Who knew you could have a chocolate cake that is healthy. Along with the recipes they provide colored pictures of some of the dishes so you can see what they look like. Another thing I liked is how at the beginning of each section they give you ten tips for whatever that section is about. For example ten tips for snack ideas, ten tips for using natural sweetners and so on. The beginning of the book also teaches you about eating healthy with whole foods, allergy free and gluten free. It also gives you tips on raising a heathly child. I recommend this book for all families looking for an alternative way to eat.