And the added bonus, you are going to lose weight and feel great. I used to be the guy who ate nothing but chicken breast and dried out broccoli, and I thought that was eating right. I had a lot to learn. Eating the right foods doesn’t have to be a chore. With the right recipes—like the ones in this book—you’ll find out how delicious eating healthy can be.

This book is filled with short, easy recipes that taste amazing and will make you feel better.

Table of Contents

Introduction

1Food Math 101 

3 Section I: Real Food vs. Fake Food 

7 Top 30 Nutrient Dense Foods 

9 The Real Food Pyramid

13 Section II: What’s Hot, What’s Not

27 Section III: The ABC’s of Cooking, Equipment, and Label Reading

28 Sugar 101 

31 Fats + Oils 101 

34 Dairy + Milk 101

36 Soy 

37 Cooking 101 

38 Label reading 101 

39 Tainted Twelve Organic foods 

40 Safe Sixteen Organic foods 

41 Cooking Equipment 101

45 Section IV: Less That / More This 

46 Glycemic load 54 Glycemic index vs. Glycemic load

1 Introduction: Food Math 101 3 Section I: Real Food vs. Fake

Food 7 Top 30 Nutrient Dense Foods 9 The Real Food Pyramid

13 Section II: What’s Hot, What’s Not

RECIPES

Breakfast

63 Pumpkin Blueberry Pancakes 63 Breakfast Berry Smoothie 65 Almond Berry Cereal 65 Breakfast Quesadilla

67 Grainless Granola 67 Turkey Breakfast Sausage 69 Better Than Grandma’s Pancakes 69 Southwestern Omelet 71 Quinoa Porridge 71 Florentine Omelet

Beverages

75 Strawberry Lemonade 75 Refreshing Celery Smoothie 77 Blackberry Smoothie 77 Kale Shake 79 Green Smoothie 79 Lemon Lime Sports Drink 81 Green Lemonade 81 Watermelon Aqua Fresca 83 Chai 83 Chocolate Banana Nut Smoothie

Salads

87 Zucchini & Chicken Salad 87 Not Tuna Salad 89 Curry Turkey Salad 89 Egg Salad 91 Carrot Raisin Salad 91 Salmon Salad 93 Broccoli Salad 93 Chicken Salad 95 Carrot Apple Salad 95 Berry Goat Cheese Salad 97 Tangy Bean Salad 97 Egg Tahini Salad 99 Raw Vegetable Salad 99 Spinach Salad with Spiced Nuts

Soups & Stews

103 Wild Rice & Spinach Soup 103 Apple Butternut Squash Soup 105 While Bean & Kale Soup 105 Spicy Lentil Soup 107 Ashley’s Fms. Tomato Soup 107 Black Bean Soup 109 Yummy Vegetable Soup 111 Creamy Broccoli Soup 111 Crockpot Turkey Stew 113 Buffalo Chili 113 West African Cashew Soup

Sauces & Dressings

117 Sweet & Tangy BBQ Sauce 117 Citrus Dressing 119 Raspberry Vinaigrette 119 Italian Dressing 121 Oil & Vinegar Dressing 121 Sun Dried Tomato Pesto 123 Raw Ranch Dressing 123 Cilantro Pesto 125 Raw Alfredo Sauce 125 Raw Marinara Sauce 127 Ketchup

Main Dishes

131 Pasta with Greens 131 Salmon Patties 133 Chicken Sausage w Veggies 133 Sloppy Joes 135 Personal Pizzas 135 Coconut Curried Chicken 137 Turkey Stir Fry 137 Citrus Marinated Grouper 139 Herb Seasoned Steak 139 Herbed Turkey Breast 141 Tomatillo Chkn w Blk Beans 143 Almond Encrusted Salmon 143 Crock Pot Chicken & Salsa 145 Chkn w Olives & Carrots 147 Asian Beef Stir Fry 147 Spicy Walnut Tacos 149 Chkn Kabobs w Asian Sauce 151 Lemony Lamb Chops

151 Raspberry Venison Skillet 153 Cashew Chkn Lettuce Wraps 153 Chicken Bryan 155 Chicken Cacciatore 155 Chicken Fajitas 157 Teriyaki Salmon 157 Turkey Burger on Greens 159 Greek Style Lamb & Quinoa 159 Chicken Basil Stir Fry 161 Bison Burgers 161 Buffalo Pizza 163 Zucchini Noodles 163 Chicken Tenders 165 Bean Burgers

Side Dishes

169 Mac & Not Cheese 169 Sweet Potato Fries 171 Lemon Pepper Green Beans 171 Grecian Spinach 173 Mashed Faux-tatoes 173 Butternut Squash Casserole 175 Sesame Carrot Chips 175 Asparagus w Mustard Vngt. 177 Turnip Fries 177 Zucchini Skillet 179 Deviled Eggs 179 Yam Cakes 181 Grainless Tabbouleh 181 Spaghetti Squash Sauté 183 Sauerkrautsnacks 187 Spiced Nuts

187 Cashew Butter 189 Super Antioxidant Trail Mix 189 Blueberry Bliss Snack Bar 191 Very Cherry Snack Bar 191 Cucumber Salsa 193 Salsa Piña 193 Fruit Salsa 195 Avocado Mango Salsa 195 Traditional Hummus 197 Black Bean Hummus 197 Jalapeno Cilantro Hummus 199 Guacamole 199 Veggie Dip 201 Fruit Kabobs 201 Grainless Crackers 203 Ants on a Log 203 Kale Chips

Desserts

207 Lori’s Banana Coc. Choc. Chip Cookies 209 Raw Carrot Cake 211 Banana Nut Muffins 213 Raw Apple Crisp 215 Raw Pumpkin Pie 217 Melt-in-Your- Mouth Almond Cookies 217 Raw Cheesecake Pudding 219 Raw Vanilla Ice Cream 219 Raw Chocolate Ice Cream 221 Crepes 221 Snowballs 223 Almond Flour Pie Crust 223 Raw Chocolate Mousse 225 Black Bean Brownies 225 Chocolate Fondue 227 Raw Cheesecake 229 Mango Pops 229 Jesse’s Dark Chocolate Milkshake