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