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
Cross-Contamination
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
Sauces
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