Whole Foods Diet Cookbook: 200 Recipes for Optimal Health

by Ivy Larson, Andrew Larson

Overview

For people who are tired of counting calories, carbs, fats, and points . . .

. . . This book makes nutrition count instead. Whole foods are nutrient-rich foods-those foods that offer a complete balance in nutritional value while in their natural, unrefined, unprocessed state. They are high in antioxidants, phytochemicals, and essential fats and oils, and low in saturated fats and sugar.

Whole Foods Diet Cookbook includes chapters to educate the reader, and plenty of delicious menus for every occasion. It provides a three-prong culinary approach to healthy living, weight loss, and disease and illness prevention.

Product Details

ISBN-13:	9781423604921
Publisher:	Smith, Gibbs Publisher
Publication date:	06/01/2009
Pages:	304
Product dimensions:	6.10(w) x 8.90(h) x 1.00(d)
Age Range:	16 Years

About the Author

Ivy Larson is a certified health fitness instructor. She teaches cooking classes throughout the Palm Beach area and also conducts "Eight-Week Lifestyle Makeover" programs at wellness facilities in south Florida.

Andrew Larson, MD, is a board-certified general surgeon with special interests in surgical nutrition. The couple lives in Jupiter, Florida.

Read an Excerpt

calamari salad with basil aioli and golden croutons

We happen to be big calamari fans. Unfortunately, almost every time we eat out, our only option is a fried calamari concoction of some sort, which is why we opt to eat calamari at home instead. This particular salad combination is one of our favorites, as the mellow-flavored calamari is perfectly paired with plump and juicy kalamata olives, peppery arugula, and sweet fragrant basil aioli offset by slightly salty sun-dried tomatoes. The golden crispy croutons contribute the crunch you'd otherwise get from frying the calamari.

Golden Croutons

11/2 cups whole-grain spelt bread cubes (crust removed)

2 tablespoons extra virgin olive oil

Unrefined sea salt, to taste

Black pepper, to taste

Basil Aioli

3 cloves garlic, chopped

2 tablespoons lemon juice

1/3 cup canola oil mayonnaise

1 tablespoon extra virgin olive oil

1 teaspoon Dijon mustard

1/3 cup packed fresh basil (you can also substitute fresh dill)

1/4 teaspoon unrefined sea salt

Pepper, to taste

Salad

3 cups mixed salad greens

3 cups arugula leaves

1/2 cup chopped sun-dried tomatoes marinated in extra virgin olive oil

1/2 cup chopped kalamata olives

1/2 cup finely chopped red onion

Unrefined sea salt, to taste

Pepper, to taste

Calamari

1 tablespoon extra virgin olive oil

3 cloves garlic, chopped

11/4 pounds calamari tubes, cut crosswise into 1/4-inch-wide rings, cleaned and patted dry

Unrefined sea salt, to taste

Pepper, to taste

croutons

Preheat oven to 400 degrees F. Toss the bread cubes in oil, sprinkle with salt and pepper, and spread on a baking sheet. Toast the cubes until golden, about 10 minutes, turning once. Set croutons aside to cool.

Aioli

In a food processor, add all ingredients and process until mixture is smooth and creamy. Set aioli aside.

Salad

In a large serving bowl, add the salad greens, arugula, tomatoes, olives, and red onion. Gently toss salad ingredients, season with salt and pepper, and set aside.

calamari

Heat the oil in a large skillet over medium heat. Add garlic and cook for 30 seconds. Add calamari and pan-fry in a single layer, without tossing, until the calamari are golden on the bottom, about 3-4 minutes.

When the calamari are just about cooked, stir in the aioli. Cook calamari for an additional minute. Pour the warm calamari and aioli mixture on top of the salad ingredients. Season with more salt and pepper. Add the croutons. Let the salad sit for 4-5 minutes to slightly wilt the greens. Serve family style.

Table of Contents

preface 6

acknowledgments 8

introduction 11

whole foods breakthrough 16

the whole foods edge 19

nutritional nuts and bolts 27

the flexitarian lifestyle 45

fake and phony 55

satisfaction guaranteed 71

pure indulgence 81

simple speedy recipes 90

brunch munchies 93

one-dish chic 109

almost guilt-free treats 137

menus for every occasion 150

weeknight dinners 153

company is coming 185

making it an occasion 221

a swanky soiree 263

endnotes 288

resources 292

recipe index 296

Editorial Reviews

"Whether you like to eat healthy or not, you'll want to make and eat the recipes in the Whole Foods Diet Cookbook simply because they taste delicious-it's a bonus to learn they are loaded with nutrients and are slimming too!"
— Missy Chase Lapine

New York Times bestselling author of The Sneaky Chef series and former editor of Eating Well magazin

"Whether you like to eat healthy or not, you'll want to make and eat the recipes in the Whole Foods Diet Cookbook simply because they taste delicious-it's a bonus to learn they are loaded with nutrients and are slimming too!"

New York Times bestselling author of The Sneaky Chef series and former editor of Eating Well magazine - Missy Chase Lapine

"The Whole Foods Diet Cookbook is an absolute gem and a wonderful addition to any library. The recipes are mouthwatering and the information is first rate!"

Board-certified nutrition specialist, weight-loss coach, and nutrition book author - Jonny Bowden

"The Whole Foods Diet Cookbook is your ticket to get on board the health train. Here, in easy-to-understand prose, is what you need to know to eat right for optimum health. If you are in charge of feeding your family, this book will be an invaluable resource, especially for rearing healthy children."
-Jeff Cox
Author of The Organic Cook's Bible and national judge for the James Beard Foundation's annual awards

Author of The Organic Cook's Bible and national judge for the James Beard Foundation's annual awards - Jeff Cox

"The Whole Foods Diet Cookbook is a must-have for anyone looking to improve their health, lose weight, and eat better-tasting foods! Dr. Larson and his wife, Ivy, prove that following their healthy whole foods lifestyle can be both doable and delicious."

Certified sports nutritionist, fitness author, and creator of "6-Minute Quick Blast" workout DVDs - Tracey Mallett