Table of Contents
Introduction xi
Chapter 1 The Science: Foods That Steal, Foods That Heal 1
An Eye-Opening Box of Cake Mix 2
"Skinny" Is Not about a Diet 3
Foods That Steal, Foods That Heal 4
Alkalize and Liver-ize-Your Key to Optimal Heath 11
Healthy Ingredients for Life 13
Chapter 2 The Skinny: Processed-Free Superfoods and Ingredients 15
Skinny Superfoods and Special Ingredients 15
Skinny for Life Pantry List 28
Chapter 3 Processed-Free Kitchen Essentials 31
Cookware, Gadgets, and Equipment 31
Food Preparation Tips and Techniques 33
Converting Your Own Recipes into Processeo-Free Fare 43
Chapter 4 Foundational Do-It-Yourself Recipes 55
Nutrient-Rich Broths 56
Chicken Broth 56
Beef Broth 59
Vegetable Broth 59
Better-Than-Boxed Almond/Nut Milk 62
Coconut Milk 63
Organic Yogurt 67
Fresh Pumpkin Purée 70
Homemade Aimond Meal 71
Homemade Nut and Seed Butters 72
Roasted Bell Peppers and Chile Peppers 75
Roasted Garlic 76
Chapter 5 Beneficial Beverages and Brews 77
Vitality Vinegar Tonic with Variations 78
Fresh Mint Tea 79
Hibiscus Ginger Tea 79
Sugar-Free Blackberry Lemonade 80
Naturally Flavored Vitamin Water 81
Banana Date Snake 83
Cardamom Rose Lassi 84
Iced Molasses Mocha 84
Processed-Free Peppermint Mocha 85
Chapter 6 Power Juices and Green Smoothies 87
Drink Your Greens: An Overview 88
Basic Equipment 88
Green Superfood Drink Powders 89
Fresh Vegetable Juices: Basics 89
Ultimate Carrot Juice 93
Cool and Collected Cucumber Juice 94
Root Veggie Ginger Juice 95
Beginner's Green Juice 95
Supercharged Green Juice 96
Liver-izing Green Juice 96
Licorice Lettuce Juice 97
"V"itality-8 Juice 97
Pumped-Up Pumpkin Juice 98
Simply Skinny Watermelon Juice 99
Green Smoothies 100
Beginner's Delight Green Smoothie 104
Banana Berry Mango Green Smoothie 104
Parsley Ginger Pear Smoothie 105
Cherry Chia Vanilla Smoothie 106
Peachy Romaine Green Smoothie 106
Tropical Colada Kale Smoothie 107
Holiday Pie Green Smoothie 108
Mint Chocolate Bliss Smoothie 109
Beginner's Savory Green Smoothie 109
Zesty Savory Green Smoothie 110
Chapter 7 Outside-the-Cereal-Box Breakfasts 111
Seasonal Fruit Salads 112
Fresh Coconut Vanilla "Yogurt" 113
Fruit and Yogurt Chia Parfait 114
Lickely-Split Banana Bowl 115
Sweet Potato Morning Glory 116
Coconut Currant Breakfast Muesli 117
Cinnamon Quinoa Porridge with Blueberries and Almonds 118
Baked Oatmeal with Sweet Potato and Apples 119
Creamy Pumpkin Oat Bran 120
Pumpkin-Spiced Quinoa Granola 121
Soft-Boiled Eggs on Avocado Toast 122
Power Protein Scramble 123
Red Pepper Quiche with Sweet Potato Crust 124
Collard Greens and Sweet Potato Frittata 125
Banana Waffles or Pancakes 126
Gluten-Free Buckwheat Pancakes 127
Fluffy Coconut Flour Pancakes 129
Chapter 8 Breads, Muffins, Tortillas, and More 131
Blueberry Banana Flourless Oat Bran Muffins 132
Berry Scrumptious Scones 134
Whole Grain Pumpkin Bread 135
Sugar-Free Banana Bread 136
Rosemary-Topped Flourless Cornbread 137
Sprouted Spelt Buttermilk Biscuits 138
Wholesome Corn Tortillas 139
Whole Grain Flour Tortillas 140
Lavender-Spiced Almond Pulp Crackers 141
Super Sprouted Bread, Two Ways 142
Real Wonder-ful Sandwich Bread 143
Flourless Sprouted Grain Bread 144
Seasoned Spelt Pizza Crust 146
Chapter 9 Salad Dressings, Condiments, Sauces, and Such 149
Sweet Skinny Herb Vinaigrette 150
Zesty Tomato Italian Dressing 151
Green Goddess Dressing 152
Tahini Miso Dressing with Orange and Ginger 152
Better-for-You Buttermilk Ranch Dressing 153
Creamy Cashew Ranch Dressing 155
Salsa Verde 156
Roasted Garlic Salsa 157
Shortcut Organic Ketchup 158
Truly Healthy Organic Mayonnaise 159
Zesty Fresh Marinara Sauce 160
Naturally Sweetened Tangy Barbecue Sauce 162
Awesome Hoisin Sauce 163
Raw Fruit Jam 164
Apricot Jam 164
Blueberry Raspberry Jam 165
Sugar-Free Orange Cranberry Sauce 165
Rose Water 166
Taco Seasoning Mix 168
Chapter 10 Skinny Snacks and Finger Foods 169
Orange and Date Delight 170
Banana, Nut Butter, and Hemp Seed Bites 170
No-Bake Crisscross Cacao Peanut Butter Cookies 171
Stuffed Dates, Three Ways 172
Nut Butter Cacao-Stuffed Dates 172
Honey Lemon Cream Cheese-Stuffed Dates 172
Savory Goat Cheese-Stuffed Dates 173
Healthy Jello 173
Fruity Coconut Popsicles 175
Fast Frozen Yogurt 176
Orange Almond Energy Bars 176
High-Protein Granola Bars 177
Four Hummus Favorites 178
Classic Hummus 179
Roasted Garlic Hummus 179
Roasted Red Pepper Hummus 180
Cilantro-Lime Jalapeño Hummus 180
Perfect in Every Way Guacamole 180
Avocado Caprese 182
Cold Chicken, Zucchini, and Feta Sliders 183
Quinoa Pizza Bites 184
Crunchy Pepitas 185
Sweet 'n' Spicy Mixed Nuts 186
Classic Kale Chips 186
Zesty Nacho Kale Krunch 188
Sugar-Free Dried Cranberries 189
Chapter 11 Sensational Salads and Versatile Veggies 191
Citrus Avocado Salmon (or Tuna) Cups 192
Moroccan Carrot Salad 192
Maple Mustard Sweet Potato Salad 193
Avocado and Beets with Balsamic Orange Dressing 194
Everyday Rainbow Salad 196
Mexican Caesar Salad with Cilantro Pepita Dressing 197
Dandelion Greens Salad with Sweet Citrus Dressing 198
Raisin, Pine Nut, and Goat Cheese Kale Salad 199
Creative Kale Salads 200
Zesty Southwestern Kale Salad 200
Sesame Asian Kale Salad 201
Greek-Style Kale Salad 202
Ginger Asian Slaw 203
Skinny Stir-Fried Veggies 204
Basic Braised Greens 205
Thai Coconut Collard Greens 206
Pihon-Topped Lemony Kale 207
Carrot, Brussels Sprout, and Purple Cabbage Saute 208
Roasted Tricolor Taters and Carrots 209
Broccoli in Spicy Orange Sauce 210
Maple-Roasted Brussels Sprouts with Pecans 211
Just Veggie Creole 212
Pecan-Topped Green Beans 213
Chapter 12 Soups, Stews, Grains, and Legumes 215
Smoky Tomato Soup 216
Creamy Zucchini Cashew Soup 217
Easy Wakame Miso Soup 218
Hearty Vegetable Miso Soup 219
Roasted Garlic, Cauliflower, and Fresh Parsley Soup 220
Pumpkin Chickpea Chili 221
Yellow Lentil Dal 222
Mexican Ground Beef and Potato Stew 223
Cranberry Quinoa Stovetop Stuffing 224
Lemon Turmeric Quinoa 225
Millet Pilaf with Braised Carrots and Fennel 226
Ancient Grains Tabbouleh 228
Sesame Brown Rice 229
Slow-Cooked Boston Baked Beans 230
Chapter 13 Meaty and Meatless Mains 231
Asparagus and Sun-Dried Tomato-Stuffed Chicken 232
Apricot Sweet and Sour Meatballs 233
Coconut Oil Garlic-Roasted Chicken 234
Thai Basil Chicken in Creamy Coconut Sauce 235
Pasta e Fagioli 236
Unwrapped Cabbage Rolls 237
Sweet Potato and Ground Turkey Shepherd's Pie 238
Festive Spinach Lasagna 240
Herb-Crusted Salmon on Greens 241
Seared Southwest Mahimahi Fish Tacos 242
Chickpea Garden Patties 243
Chili con Tempeh 244
Veggie Egg Fried Rice 245
Three Sisters Casserole 246
Chickpea Tikka Masala with Cinnamon Brown Rice 247
Salsa Verde Spinach and Sweet Potato Enchiladas 249
Chapter 14 Sweet Indulgences 251
Grain-Free Nutty Peanut Butter Cookies 252
Grain-Free Almond Spice Cookies 253
Guiltless Grain-Free Brownies 254
Whole Grain Gingerbread Cookies 255
Skinny Macaroons 256
Decadent Dairy-Free Ice Cream 257
Choco-cado Mousse 259
Simply Perfect Pumpkin Pie 260
Homemade Whole Grain or Sprouted Grain Pie Crust 261
Gluten-Free, Grain-Free Coconut Flour Pie Crust 261
Simply Skinny Chocolate Bars 262
Chocolate-Covered Frozen Banana Bites 263
Joyful Chocolate Almond Bars 264
Honey Lemon Cream Cheese Frosting or Filling 265
Grain-Free, No-Bake Chocolate Orange Cake 266
Metric Conversions 269
Acknowledgments 271
Resources 273
Recommended Foods and Products Guide 273
Helpful Websites 283
Notes 285
Index 287
