1 ©GRSUltra.com

2 ©GRSUltra.com

Copyright © 2017 Gaia Nutritionals Pte Ltd.

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Published by George Bridgeham.

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CONTENTS

Introduction ............................................................................................................................................................ 4

10 Healing Foods and Healthy Recipes ..................................................................................................................... 5

Healing Food #1: Apples ..................................................................................................................................... 5

Recipe: Gluten-Free Apple Walnut Crisp ............................................................................................................ 5

Recipe: Baked Stuffed Apples .............................................................................................................................. 6

Healing Food #2: Beans ....................................................................................................................................... 7

Recipe: Warm Tuscan Bean Salad with Lemon Vinaigrette ............................................................................... 7

Recipe: Crunchy Oven-Roasted Chickpeas ......................................................................................................... 7

Healing Food #3: Berries ..................................................................................................................................... 9

Recipe: Triple Berry Antioxidant Smoothie ......................................................................................................... 9

Recipe: Warm Berry Compote ........................................................................................................................... 10

Healing Food #4: Carrots ................................................................................................................................... 11

Recipe: Creamy Curried Carrot Soup ................................................................................................................ 11

Recipe: Honey-Glazed Carrots ........................................................................................................................... 12

Healing Food #5: Cauliflower ............................................................................................................................ 13

Recipe: Curried Cauliflower Bites ...................................................................................................................... 13

Recipe: Garlic Mashed Cauliflower ................................................................................................................... 14

Healing Food #6: Garlic ..................................................................................................................................... 15

Recipe: Roasted Garlic White Bean Soup ......................................................................................................... 15

Recipe: Lemon-Garlic Green Beans ................................................................................................................... 16

Healing Food #7: Grapes ................................................................................................................................... 17

Recipe: Refreshing Grape Sorbet ...................................................................................................................... 17

Recipe: Apple Grape Walnut Chicken Salad ..................................................................................................... 18

Healing Food #8: Seeds ..................................................................................................................................... 19

Recipe: Chocolate Chia Seed Pudding............................................................................................................... 19

Recipe: Rosemary Multi-Seed Crackers ............................................................................................................ 19

Healing Food #9: Tea ........................................................................................................................................ 21

Recipe: Matcha Green Tea Smoothie ............................................................................................................... 21

Recipe: Watermelon Green Tea Sorbet ............................................................................................................ 22

Healing Food #10: Tomatoes ............................................................................................................................ 23

Recipe: Roasted Tomato Basil Soup .................................................................................................................. 23

Recipe: Heirloom Tomato Avocado Salad with Lemon Feta Dressing ............................................................ 24

Conclusion ............................................................................................................................................................. 25

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INTRODUCTION

Food provides us with the energy we need to get through the day.

But it offers so much more than just that!

Essential nutrients in food support crucial biological processes in our bodies and can help fight

diseases…depending on the types of food you eat.

The typical Western diet is woefully lacking in natural and healthy foods. We load up our plates

with processed carbohydrates and refined sugars, ignoring the fact that the most wholesome

foods are the ones that don’t come in a box.

The consequences of an unhealthy diet are serious and they can even become life-threatening.

Heart disease is the number-1 killer of both men and women, and it is primarily linked to a diet

lacking in nutrients. Other conditions and complications related to poor eating habits include

obesity, diabetes, high cholesterol, hypertension, and many more. It can even impact your

cognitive abilities!

Sooner or later, your dietary choices are going to catch up to you – good or bad. If you want to

restore your health and improve your longevity, you’ll need to start making smarter choices

and you have to make them now.

Improving your nutrition is easier than you imagine, but you do need to put some effort into

it. Fortunately, there are plenty of nourishing and delicious foods that can help you with that.

In this report, you’ll learn about the top ten healing foods that can help you fight diseases and

restore your health. So, if you’re ready to take back control of your health and wellness with

the power of food, just keep reading!

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10 HEALING FOODS AND HEALTHY RECIPES

There are plenty of foods out there that provide significant health benefits, but we can’t

possibly cover them all in this book. To get you started, however, we’ve chosen our 10 favorite

healing foods. Keep reading to see what they are and to receive two delicious recipes for each

ingredient!

Healing Food #1: Apples

There is a reason they say, “an apple a day keeps the doctor away.” These sweet and tart fruits

are loaded with antioxidants, particularly quercetin.

Quercetin has been shown to provide anti-cancer benefits and it plays an important role in

fighting free radicals. They are also packed with dietary fiber which, in addition to supporting

healthy digestion, may provide weight loss benefits as well.

Other beneficial compounds found in apples help to reduce the risk for heart disease, fight

inflammation to promote bone health, and lower the risk for diabetes.

Servings: 6

Ingredients:

• 6 medium ripe apples, cored, peeled, and diced

• 2 tablespoons honey

• 1 teaspoon ground cinnamon

• 1 teaspoon fresh lemon juice

• ½ cup almond flour

• ½ cup old-fashioned oats

• ¼ cup brown sugar

• ¼ cup chopped walnuts

• 1 teaspoon ground cinnamon

• Pinch salt

• ¼ cup chopped butter

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Instructions:

1. Preheat the oven to 375°F.

2. Toss the apples with the honey, cinnamon and lemon juice in a mixing bowl.

3. In a separate bowl, whisk together the almond flour, oats, walnuts, sugar, cinnamon, and salt.

4. Mix in the chopped butter by hand until it forms a crumbled mixture.

5. Spread the apples in a 9-inch pie plate and top with the crumbled mixture.

6. Bake for 30 to 35 minutes until golden brown.

7. Cool for 10 minutes before serving.

Servings: 4

Ingredients:

• 4 medium ripe apples

• ½ cup old-fashioned oats

• ¼ cup seedless raisins

• ¼ cup chopped walnuts

• 2 tablespoons dark brown sugar

• 1 tablespoon honey

• ½ teaspoon ground cinnamon

Instructions:

1. Preheat the oven to 425°F.

2. Slice the tops off the apples and scoop out the core.

3. Place the apples upright in the cups of a regular muffin tin.

4. Combine the remaining ingredients in a bowl and mix well.

5. Spoon the mixture into the apples and bake for 20 minutes or until tender.

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Healing Food #2: Beans

Beans and legumes are packed with plant protein, dietary fiber, and a whole host of other

nutrients, including iron, potassium, and B vitamins. They are also low in fat and loaded with

phytochemicals. People who eat them frequently have been shown to have a lower risk for

heart disease and cancer.

Adding more beans and legumes to your diet could help you lower your cholesterol levels and

may even help you lose weight. Plus, as a type of complex carbohydrates, they are a great

alternative for diabetic individuals because they won’t cause your blood sugar to spike while

still providing energy.

Servings: 6

Ingredients:

• 3 tablespoons extra-virgin olive oil

• 2 tablespoons lemon juice

• 2 tablespoons minced chives

• 2 cloves minced garlic

• 1 tablespoon dried parsley

• 2 teaspoons dried thyme

• ½ teaspoon dried rosemary

• Salt and pepper

• 2 (15-ounce) cans white beans, rinsed and drained

• 1 cup fresh diced tomatoes

• 2 tablespoons grated parmesan cheese

Instructions:

1. Whisk together the olive oil, lemon juice, chives, garlic, and seasonings in a small bowl.

2. Combine the white beans and tomatoes in a large skillet.

3. Cook over medium heat for 5 minutes until just heated through, stirring often.

4. Remove from heat then stir in the vinaigrette and parmesan cheese.

5. Mix until well combined then serve warm.

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Servings: 4 to 6

Ingredients:

• 2 (15-ounce) cans chickpeas

• 2 tablespoons olive oil

• ½ teaspoon salt

• 1 ½ teaspoons chili powder

• 1 teaspoon curry powder

• ½ teaspoon paprika

• ¼ teaspoon ground cumin

Instructions:

1. Preheat the oven to 400°F.

2. Rinse the chickpeas and drain them well before patting them dry with paper towels.

3. Spread the chickpeas on a rimmed baking sheet in a single layer then toss with the olive oil and

salt.

4. Roast for 20 to 30 minutes, stirring every 10 minutes, until dry and crispy.

5. Sprinkle with the remaining ingredients then serve warm.

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Healing Food #3: Berries

As you may already know, some of the most colorful foods in the world are also the most

nutritious – that is certainly true for berries. Berries, like blueberries, are some of the richest

sources of antioxidants -- plant compounds that help to protect your cells against free-radical

damage. Also loaded with phytochemicals, they may help reduce your risk for Parkinson’s

disease as well as your risk for heart attack.

Eating them has also been linked with improved cognitive function – the anthocyanins in them

help keep your mind sharp as you age. Due to their high fiber and moisture content, they are

also great for weight loss!

Servings: 1

Ingredients:

• 1 cup frozen sliced strawberries

• ½ cup frozen raspberries

• ½ cup frozen blueberries

• 1 cup unsweetened almond milk

• ½ cup plain nonfat Greek yogurt

• 1 teaspoon honey

• Pinch ground cinnamon

Instructions:

1. Combine the ingredients in a high-speed blender.

2. Pulse the ingredients several times to chop.

3. Blend on high speed for 30 to 60 seconds

until smooth and well combined.

4. Pour into a large glass and enjoy immediately.

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Servings: 6

Ingredients:

• 3 cups fresh mixed berries

• 3 tablespoons fresh orange juice

• 1 tablespoon honey

• ¼ teaspoon ground cinnamon

• A pinch of salt

Instructions:

1. Combine all of the ingredients in a saucepan over medium heat.

2. Cook the mixture until bubbling then reduce the heat slightly.

3. Mash the fruit with a wooden spoon and cook on medium-low heat for 10 minutes.

4. Remove from heat and spoon the compote into a jar or bowl.

5. Cool slightly then serve warm over vanilla ice cream or as desired.

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Healing Food #4: Carrots

One of the most widely consumed vegetables in the world, carrots are also extremely

nutritious. This crunchy orange vegetable is loaded with carotenoids, an antioxidant that

protects you from cancer, heart disease, and eye problems – they are also extremely powerful

against free radicals! Low in calories and rich in fiber, they help to lower cholesterol and high

blood pressure, while supporting healthy and regular digestion. Some of the other nutrients

found in carrots include iron, copper, folate, potassium, vitamin A, vitamin C, and vitamin K.

Servings: 6

Ingredients:

• 2 tablespoons olive oil

• ½ tablespoon curry powder

• 8 medium carrots, peeled and sliced

• 4 medium stalks celery, chopped

• 1 medium sweet onion, chopped

• 5 cups low-sodium chicken broth

• Salt and pepper, to taste

Instructions:

1. Heat the oil in a large saucepan over medium heat.

2. Once the oil is hot, stir in the curry powder and cook for 1 to 2 minutes.

3. Add the carrots, celery, and onion and cook for 10 minutes until tender.

4. Stir and bring to a boil.

5. Reduce heat and simmer for 10 minutes until the vegetables are tender.

6. Remove from heat and let stand for 10 minutes.

7. Use a paper towel to blot away any oil that forms on the surface.

8. Puree the soup using a n immersion blender then season with salt and pepper to taste.

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Servings: 4 to 6

Ingredients:

• 2 pounds baby carrots

• 2 teaspoons salt

• ¼ cup unsalted butter

• ¼ cup honey

• 2 to 3 tablespoons brown sugar

• 2 tablespoons lemon juice

• Fresh chopped parsley

Instructions:

1. Place the carrots in a medium saucepan and cover with water.

2. Add the salt then bring the water to boil.

3. Reduce the heat to medium-low, then cover and let it cook for 15 minutes or until the carrots

are soft.

4. Drain the carrots and set aside.

5. Melt the butter in a sauté pan over medium-low heat.

6. Stir in the honey and brown sugar and cook until melted.

7. Add the lemon juice then toss in the carrots until coated.

8. Cook the carrots, stirring often, until heated through.

9. Sprinkle with fresh parsley to serv e.

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Healing Food #5: Cauliflower

A cruciferous vegetable belonging to the same family as broccoli and brussels sprouts,

cauliflower is rich in indoles – a type of nitrogen compound known to prevent tumors. It also

offers protection against various forms of cancer, including breast, colon, bladder, prostate,

and the ovaries. This vegetable is also known for its sulforaphane content which improves

blood pressure and kidney function. It also contains a wealth of anti-inflammatory nutrients

that offers protection against the harmful effects of chronic inflammation as well as choline, a

type of vitamin B that has been shown to boost brain health.

Servings: 4

Ingredients:

• 1 large head cauliflower, cut into florets

• 2 teaspoons olive oil

• Juice from 1 lime

• 2 teaspoons curry powder

• ½ teaspoon ground cumin

• ½ teaspoon ground turmeric

• ¼ teaspoon ground coriander

• ¼ teaspoon salt

Instructions:

1. Preheat the oven to 425°F and line a rimmed baking sheet with parchment paper.

2. Toss the cauliflower florets with the olive oil and lime juice.

3. Whisk together the remaining ingredients in a small bowl.

4. Sprinkle the spice mixture over the cauliflower and toss to coat.

5. Spread the cauliflower on the baking sheet and bake for 30 minutes, turning once halfway

through.

6. Remove the cauliflower from the oven and let cool for 5 minutes before serving.

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Servings: 4

Ingredients: 1 large head cauliflower, chopped

• 2 tablespoons unsalted butter

• 1 teaspoon minced garlic

• 3 tablespoons skim milk

• ¼ cup fresh grated parmesan cheese

• Salt and pepper to taste

Instructions:

1. Bring a large pot of salted water to boil.

2. Add the cauliflower and reduce the heat to medium – boil for 15 minutes, covered.

3. Melt the butter in a skillet over medium heat.

4. Add the garlic and cook for 2 minutes until fragrant – remove from heat.

5. Drain the cauliflower and add it to a food processor with the mixture from the skillet.

6. Add the milk, parmesan cheese, salt, and pepper.

7. Puree the cauliflower until smooth then spoon into a dish to serve.

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Healing Food #6: Garlic

In addition to its aromatic smell, garlic has been used medicinally and in natural remedies for

centuries. Most of the health benefits for which it is known for comes from a single compound

– allicin. It has been shown to boost the immune system, reduce high blood pressure, lower

cholesterol, and protect against neurodegenerative diseases, like Alzheimer’s and dementia. It

is also particularly well-known for its anti-cancer benefits, helping to fight both stomach and

colorectal cancers. By improving a variety of health markers, garlic can help you live longer!

Servings: 4

Ingredients:

• 1 head fresh garlic

• 3 tablespoons olive oil

• 1 large leek, sliced (white and light green parts only)

• Pinch salt

• 3 small carrots, peeled and diced

• 3 small stalks celery, diced

• ½ teaspoon fresh chopped sage

• 2 ½ cups vegetable broth, divided

• 2 cups unsweetened almond milk

• Fresh ground pepper

Instructions:

1. Preheat the oven to 400°F.

2. Slice the top off the head of garlic and drizzle with oil – rub it in with your fingers then wrap in

foil.

3. Bake the garlic for 50 minutes then set aside.

4. Heat the olive oil in a Dutch oven over medium heat.

5. Add the leeks with a pinch of salt and cook until softened, about 4 minutes.

6. Stir in the carrots, celery, and sage then cook for 6 to 7 minutes until tender.

7. Add 2 cups of broth along with the almo nd milk, beans, and pepper.

8. Bring to a boil over medium heat then cook until the beans are tender and the soup thickens,

about 45 minutes.

9. Spoon one cup of the mixture into a blender along with ½ cup broth and 6 cloves of the roasted

garlic.

10. Blend smooth then stir back into the soup.

11. Adjust seasoning to taste and serve hot.

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Servings: 6

Ingredients:

• 2 pounds green beans, trimmed

• 2 tablespoons olive oil

• 2 tablespoons butter

• 2 cloves minced garlic

• 1 tablespoon lemon zest

• Salt and pepper

Instructions:

1. Bring a pot of salted water to boil.

2. Add the green beans and blanch for 2 minutes then transfer to an ice bath to stop the cooking.

3. Heat the oil and butter in a large skillet over medium heat.

4. Add the garlic and cook for 30 seconds until fragrant.

5. Toss in the beans and sauté for about 5 minutes until tender-crisp.

6. Stir in the lemon zest then season with salt and pepper.

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Healing Food #7: Grapes

In addition to being the primary ingredient in wine, grapes are known for their phytochemical

content. They are particularly rich in one powerful plant compound – resveratrol. Resveratrol

offers antioxidant and anti-inflammatory benefits which helps t o reduce the risk for a number

of serious diseases. They are also rich in calcium potassium, magnesium, vitamin A, and vitamin

C. Nutrients like these help to strengthen the bones, prevent heart disease, and reduce fatigue.

As a natural laxative, grapes are also great for relieving constipation.

Servings: 4

Ingredients:

• 4 cups seedless green grapes, frozen

• ¼ cup corn syrup

• 1 tablespoon fresh chopped mint

• 1 tablespoon fresh lemon juice

Instructions:

1. Combine the grapes in a food processor with the remaining ingredients.

2. Blend until smooth and well combined.

3. Spread in a loaf pan and freeze until firm, at least 4 hours.

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Servings: 4

Ingredients:

• 6 tablespoons low-fat mayo

• 6 tablespoons nonfat Greek yogurt, plain

• 1 tablespoon fresh lemon juice

• ¼ teaspoon salt

• 3 cups cooked chicken breast, chopped or shredded

• 1 medium apple, peeled and diced

• 1 cup seedless grapes, halved

• 1 cup sliced celery

• ¼ cup chopped walnuts

Instructions:

1. Whisk together the mayo, yogurt, lemon juice and salt in a mixing bowl.

2. Toss in the chicken, apple, grapes, celery, and walnuts.

3. Stir until evenly coated then serve over a bed of lettuce.

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Healing Food #8: Seeds

Though they may be small, seeds are mighty when it comes to their health benefits. Other than

containing valuable plant protein and dietary fiber, they are also particularly rich in essential

fatty acids, such as omega-3s and omega-6s. Most of them are rich in vitamin B which help the

body to metabolize dietary fats in addition to promoting healthy hair, skin, and eyes. The

omega-3 content of seeds can reduce the risk for heart attack, stroke, and diabetes while also

offering protection against certain types of cancer. Some seeds are also rich in calcium, a

nutrient essential for bone health.

Servings: 4

Ingredients:

• 1 ½ cups unsweetened almond milk

• ¼ cup chia seeds

• ¼ cup unsweetened cocoa powder

• 8 pitted Medjool dates

• ½ teaspoon vanilla extract

• Pinch salt

Instructions:

1. Combine all of the ingredients in a high-speed blender.

2. Blend until smooth and well combined.

3. Spoon into dessert cups and chill until ready to serve.

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Servings: Makes 36 crackers

Ingredients:

• 8 ounces whole wheat flour

• 4 ounces semolina flour

• 1 tablespoon dried rosemary

• 1 teaspoon salt

• 1 cup water

• 3 tablespoons olive oil

• 1 tablespoon honey

Instructions:

1. Whisk together the flours, seeds, rosemary, and salt in a mixing bowl.

2. Make a well in the center then pour in the water, olive oil, and honey.

3. Stir well until it comes together in a dough.

4. Spread on a floured surface and knead for a few minutes until smooth.

5. Cover with plastic wrap and let rest for 30 minutes.

6. Preheat the oven to 375°F.

7. Roll the dough out as thin as you can, about 1/8 inch.

8. Cut the dough into crackers and place them on a parchment-lined cookie sheet.

9. Bake for 18 minutes then turn off the oven.

10. Open the door and let the crackers cool for 30 seconds.

11. Close the door and cool for 15 minutes then transfer to a wire rack to cool completely.

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Healing Food #9: Tea

In addition to soothing a sore throat, tea contains a variety of powerful plant compounds to

help prevent chronic diseases. In fact, it has been used in ancient and Ayurvedic remedies for

centuries as it has been shown to promote weight loss, lower cholesterol, protect against heart

disease, and improve mental alertness. Both green and black tea contain powerful health

benefits, courtesy of a class of antioxidants known as catechins. Though both are renowned

for their anti-cancer properties, green tea contains 3 times as much catechin as black tea.

Servings: 1

Ingredients:

• 1 medium frozen banana, sliced

• 1/2 cup frozen chopped mango

• 1 handful fresh baby spinach

• 1 cup unsweetened almond milk

• 1 teaspoon matcha green tea powder

Instructions:

1. Combine the ingredients in a high-speed blender.

2. Pulse the ingredients several times to chop.

3. Blend on high speed for 30 to 60 seconds until smooth and well combined.

4. Pour into a large glass and enjoy immediately.

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Servings: 12

Ingredients:

• ½ cup water

• ½ cup brewed green or white tea

• 1 cup fine sugar

• 8 cups chopped watermelon

• 2 tablespoons fresh lemon juice

• 2 tablespoons agave syrup

• Pinch salt

Instructions:

1. Whisk together the water, tea, and sugar in a small saucepan over medium-high heat.

2. Stir until the sugar for 5 minutes or until it dissolves into a syrup.

3. Remove from heat and cool to room temperature.

4. Place the watermelon in a food processor and puree until smooth.

5. Set aside 4 cups of the watermelon puree and strain through a fine mesh sieve.

6. Stir the cooled syrup into the strained watermelon puree then stir in the remaining ingredients.

7. Freeze in an ice cream maker according to the manufacturer’s instructions.

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Healing Food #10: Tomatoes

In addition to being low in calories and loaded with dietary fiber, tomatoes are also rich in a

phytonutrient called lycopene. Other than boosting powerful anti-cancer benefits, it can also

reduce cholesterol and improve heart health. Other nutrients found include Vitamins A, C, and

K as well as folate, potassium, magnesium, phosphorus, and copper. They aid healthy digestion,

improve vision, lower hypertension, manage diabetes, reduce urinary tract infections, and

protect cells against the effects of aging.

Servings: 6

Ingredients:

• 2 ½ pounds Roma tomatoes, quartered

• 1 pound cherry tomatoes

• 2 small yellow onions, sliced

• 8 cloves sliced garlic

• ¼ cup olive oil

• Salt and pepper

• 4 cups low-sodium vegetable broth

• 2 cups fresh basil leaves

Instructions:

1. Preheat the oven to 425°F.

2. Spread the tom atoes on a foil-lined baking sheet.

3. Add the onion and garlic then drizzle with oil and season with salt and pepper.

4. Toss everything until coated then roast for 35 to 40 minutes.

5. Transfer the mixture to a large saucepan.

6. Add the broth and the basil then season with salt and pepper.

7. Bring to a boil then reduce heat and simmer for 20 minutes.

8. Remove from heat and puree with an immersion blender, adding broth if needed to thin.

9. Adjust seasoning to taste and serve hot.

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Servings: 6 to 8

Ingredients:

• 4 pounds assorted heirloom tomatoes

• Salt and pepper

• ½ cup olive oil

• 1 ½ tablespoons red wine vinegar

• ½ teaspoon mi nced garlic

• 2 teaspoons dried oregano

• 7 ounces crumbled feta cheese

• 1 large ripe avocado, pitted and sliced thin

Instructions:

1. Slice the tomatoes as desired and arrange them on a serving dish.

2. Sprinkle with salt and pepper.

3. Whisk together the olive oil, red wine vinegar, garlic, and oregano.

4. Stir in half of the feta cheese and set aside.

5. Spread the sliced avocado over the tomatoes then drizzle with the dressing.

6. Sprinkle with the remaining feta to serve.

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CONCLUSION

The food you put in your body has the power to affect your health.

Wholesome and nutritious foods, like lean proteins, whole grains, nuts, seeds, fresh fruits, and

vegetables, are the building blocks for a healthy diet. They contain a wealth of nutrients, so

shouldn’t they form the foundation of your diet?

You don’t have to become obsessive about only eating healthy foods, but know that making

an effort to include more natural foods in your diet is only going to benefit you in the long run.

If you’ve learned anything in reading this report, it should be that healthy foods are easy to

find and they can actually be very enjoyable! Just flip back through the pages to look at the

recipes. Things like warm berry compote, honey-roasted carrots, and chocolate chia seed

pudding are delicious and fantastic for your health.

So, if you’re ready to harness the healing powers of food, don’t delay any longer – pick a recipe

from this book and give it a try!