green foods for men by michael de medeir
DESCRIPTION
ÂTRANSCRIPT
GREENFOODSFORMEN
MICHAELDEMEDEIROSJENNYWESTERKAMP,R.D.,L.D.
CONTENTSWHYMENSHOULDEATGREENTHEFIFTYGREENSUPERFOODS
ARTICHOKEARUGULAASPARAGUSAVOCADOBASILBEETGREENSBOKCHOYBROCCOLIBRUSSELSSPROUTSCELERYCILANTROCOLLARDGREENSCUCUMBERDILLFENNELGREENAPPLEGREENBEANSGREENGRAPESGREENONIONSGREENPEASGREENPEPPERGREENTEAGUAVAHONEYDEWMELONJALAPEÑOKALEKIWILEEKSLIMEMINTOLIVEOILOLIVESOREGANOPARSLEYPEARPICKLESPISTACHIOSPUMPKINSEEDSROMAINELETTUCEROSEMARYSAGESAUERKRAUTSEAWEEDSPINACH
SPIRULINASWISSCHARDTHYMETOMATILLOSTURNIPGREENSZUCCHINI
IT’SEASYBEINGGREEN:THE3-DAYSTARTUPTHE7-DAYQUICK-STARTCLEANSETHE30-DAYGREENFOODSDIETCHALLENGE:GREENSFORGAINS!
APPENDIXACKNOWLEDGMENTSABOUTTHEAUTHORSINDEX
WHYMENSHOULDEATGREEN
Fewthingsunitemenmorethantheiruniversalaversiontogreenfoods.Fromcavemanthroughtheagestotoday’smorerefinedgent,menhavealwayscravedmeat,avoidedgreens,andhavebeenveryproudofit.Andwhilemanhasmademillionsofadvancessincehisfirstdaysonthisplanet,appreciatingthebenefitsofeatinggreenfoodsisnotoneofthem.Historyhasrecordedit,attitudesexplainit,andscienceprovesit.Howeatinggreenfoods—vegetables,herbs,plants,fruits,andthelike—becameunmanlyistrulya
questionthatonemustconsulthistorytounderstand.Menthroughallerashaveeatengreens,butthefactthatthey’vedoneitbegrudginglyisjustascertain.Thefirstguywhopulledarootoutofthegroundandactuallytookabiteoutofitwaslikelyridiculedbyallofhisfriends.Today,you’dbehardpressedtofindmanymenatasportsbarorderingasideofcelerystalkstognoshon.Today’sstaunchestopponentsofgreenfooddietsformenwoulddismisstheideaasgirly.Perhapsthey’rechannellingcavemenhunters,theirfather’slovefordeep-friedtreats,ortheirownself-bredaversion.Butit’snotanactandit’snotjustpeerpressure.Thegroupmentalityhasdefinitelyhelpedkeepgreensawayfrommen’splates,butit’snottheonlycatalyst.Menaren’tsimplybustingeachothers’chopsabouteatingvegetablesinpubliconlytosecretlydelightinthemintheprivacyoftheirownhome.Leftalone,those
dinnerplatesmaybehealthyorunhealthy—thatdependsoneachindividual—butthey’remoreoftenthannotpartneredwithasideofgreens.Thetruthismendoeattheirgreens—butthey’renotdoingitwithanyregularity,frequency,or
volume.Andthereasoncouldsimplybetheireatinghabits.Inourexperience,therearefivegeneraltypesofeatersinthemalegender.
THETANKFILLER:Thisguyisseriousabouthisnutrition.Heeatstofuelhisgainsinthegym.Foodishiscatalystforbuildingmuscle.Hehasatleastoneproteinshakeeveryday.Heusessupplementstocoverthedeficienciesofhisdietandcountsthegramsofeachmeal.Whilehedoeseatsomegreens,heisn’teatingenough—buthe’ssurehe’sgettingeverythinghereallyneedstobuildthebodyhewants.
THEOVERFILLER:Simplyput,thisguyeatstoomuch.He’snotparticularlyactive,eatswithoutanyplan,andsteadilygainsweightthroughouthislife.Hesnacks,heeatsbigmealslateintheevening,andhelovessalty,sugary,andfriedfoods.Theonlygreenshe’sseeinginhisdietareusuallydrownedincreamorcheeseordeepfried.Heeatswhathewantsanddoesn’tconsiderhimselftoounhealthyandwouldprobablycallyouNancyifyouorderedasaladfordinner.
THEUNDERFILLER:Mostpeoplethinkthatmenaren’tcapableofobsessingovertheirdietandassumeonlywomenstarvethemselves.Thetruthistherearemenwhoareundereatingbuttheyaren’tdoingitforweightloss.Instead,thesearemenwhoeitherignorehungerorsatisfyitwithminimalnourishmentandheavystimulation.Breakfastisacoffee.Midmorningisacoffee.Lunchisbarelytouched.Dinnerishighcalorieandunfinished.Tothisguy,foodisn’timportant,andhe’sprobablyjusttoobusytocarethathehardlyeatsanygreenfoodssaveforthesliceoflettuceonhisburger.
THEGUZZLER:Didyouknowthereare340caloriesinalargeCaramelMacchiatofromStarbucks?Thisguydoesn’t.And,hedoesn’tcare.Theguzzlerpartakesinhighcaloriedrinkssuchasspecialtycoffeesandsugar-packedsodasandfavorsbeeroverwineanyday—andpartakesalmosteveryday.Heeatstwoorthreemealsadaybuttheyaren’telaborateorparticularlyhighinfatorcalories.Greensaren’tonhisradarormenu.He’snotactivelyavoidingthem,buthewon’tseekthemouteither.
THEFASTFILLER:Thisguyeatsout—alot.Andwhathedoeseatoutisusuallyorderedthroughamicrophoneandservedupinabrownpaperbag.Fastfoodfillsouthismenuonaveryregularbasis.IfMcDonald’shasaspecialtyburgerthismonth,heprobablyknowsaboutitonthefirst,andhisreviewisusuallyfavorable.He’sprobablyyounganddefinitelynotinterestedinthenuancesofpropernutrition.Heeatswhathelikes,andhedoesn’tlikegreenfoodsbecausehethinkstheycosttoomuch,theyaretoomuchofahassle,andhedoesn’tlikethetaste.We’veseenthesefiveguysmostlyinouryearsofworkingwithmen’sfitness,health,andnutrition
becausethesearetheguysthatneedourhelp.Thisisnottosaythattherearen’tanyvegetarianmen,vegans,guyswhofollowaveryregimentedandproperdiet,ordudeswhosimplylovegreenfoods.Theydoexist.Butsciencehasproventhattheyarealimitedspecies.Whatbetterproofistherethatmendon’teattheirgreensthanthefactthatscientistshavebeentrying
tostudythereasonsforyears?Researchersacrosstheglobehavelaboredoverthisissueandwhatthey’vefoundisnotgood.OnestudyconductedinOhiofoundthatmentrulybelievethattheyaren’tcapableoffollowingahealthydiet.Theyalsofoundthatmendon’tbelieveeatingaproperdietisallthatimportanttomaintainingtheirhealth.AnotherstudyoutofBritainfoundthatmeneatfewervegetablesthantheirinfantchildren.Ineachcasetheyfeelthattheyhavelesscontrolovertheirdiet
thanthewomenofthehouse.Furtherinvestigationinthestudyshowedthatmanyspousesofthemenpolledhadbeentryingtoremedytheissuebyhidinghealthierfoodsintheirhusbands’diet.Anotherstudyfurtheredthisresearchandofferedtheconclusionthatmensimplydon’tfeeleatingahealthydietcomposedofgreenfoods,leanproteins,vitalnutrients,andvitaminsispartoftheir“culture.”Theconclusionsareallthesame.Science,attitudes,andhistoryallagreethatmenaren’teatingtheir
greens.Theydon’twanttochangetheirbehaviorandhavelittletonodesiretohearwhytheyshould.GreenFoodsforMenisanattempttobreakthatbarrier.Inourexperience,youcan’tsimplytellmenwhattoeat—especiallyifwhatyou’reservingdiffersfromwhattheycraveorhavebeenconditionedtoeat.Instead,youhavetoapproachthechangewithinformation.Lotsofinformation.Younotonlyhavetoprovewhyyourmethodisanimprovement,butyoualsohavetoprovethatyourwayreflectsmorethanjustafewpeople’sopinions.Youneedharddata,scientificfact,andanapproachthatallowsthemtodrawtheirownconclusions.Butbeyondconclusions,youalsoneedtohelpthemmaketheirownday-to-daydecisions.Convinceamantoeathealthierandhewill,buthewon’twantyouchoosingeverygrampassinghislips.Hewantstodecidewhat,how,andhowmuch.Andthat’sexactlywhyGreenFoodsforMenwillworkforanyman,atanynutritionallevel,andwithanyhealthgoal.
Thisbookliststhefiftyverybestgreenfoodsthatmencanconsume.We’renotsayingyoushouldeatthembecausethey’rethetastiest,trendiest,mostexpensive,orbestfortheoverallpopulation.Thesefoodshaveadramaticimpactonwhatmattersmosttomen.Eachfoodentrywillshowimportantscientificdataforthemostvitalofmaleconcerns:musclebuilding,fatloss,improvedsexdrive,improvedappearance,andspecifichealthboostsuniquetothemalegender.Beyondthat,you’llalsogettherawcaloricandmacronutrientinformationforeachfood,soyoucandecidehowmuchisenough.Lookoutforstoragetips,easy-to-followrecipes,andamyriadofoptionstomakeeachfoodthatmuchmoreaccessibleandrealisticforyourdiet.You’llalsofindsomemealplanchallenges.First,forthestaunchestopponentofeatinggreen,athree-daychallengethatwillprovethatincludinggreenfoodsinyourdietisnotonlyeasy,buttastyashell.Next,aseven-daycleanseusesthepowerofgreenfoodstomakeyouyourbest—detoxifyingyourbodyandmakingsureitisfiringoneverylevel.Andtocapitoff,athirty-dayplanwillgetyouontheroadtomakinggreenfoodsapartofyourlifeforever.
WHYGREENFOODSWORK1.EFFICIENTSOURCEOFENERGY:Eventhoughgreensareverylowincalories,theyhelpyoucreateenergynaturally.First,theyarepackedwithchlorophyll,thecomponentthatmakesthemgreen.Chlorophyllistheplant’sversionofblood,transportingoxygenandnutrientsthroughouttheplant,allowingittogrowandthrive.Coincidentally,chlorophyllissimilarinstructuretoyourbloodcellsandcanactuallyhelpimprovehowwellyourbloodtransportsoxygenandnutrientsinyourbodyaswell.
2.IMPROVEDCIRCULATION:Thealkalinemineralsinthegreensimprovecirculationtodeliverthegoodstoyourbrainandmuscles.You’llnoticeyouwon’tneedtohitthesnoozebuttonorhaveasmuchcoffeetogetthroughyourdaywiththehelpofgreens.
3.RESTOCKYOURMAGNESIUM:Themagnesiumingreensisresponsibleformorethan400energypathwaysinyourbody,andanestimated95percentofusaredeficientinthispowermineral.
4.REDUCEYOURTOXINS:Thesegreenfoodsprotectyoufromheavymetaltoxicitysuchasmercuryfoundinsushiorfromenvironmentaltoxinsinurbanareas.
5.TOHELPYOURHANGOVER:Speakingoftoxins,greenshelpyourliverbynourishingitwithmagnesiumandoxygen,cleaningupthedamagefromaboozeindulgenceorprocessedfoodssplurge.
6.TOAGEWITHOUTFEELINGLIKEYOU’REAGING:Methylationisapowerfulchemicalpathwaythataidsdetoxification.Studieshaveshownthatpropermethylationcandecreaseyourriskofcancer,cardiovasculardisease,neurologicaldiseases,andotherchronicdegenerativediseases.Ifyouhaven’theardaboutityet,youwill.Anestimated20percentofushaveageneticpredispositiontobeingpoormethylators.Folateisasuperstarmethylator,andwhenyouthinkoffolate,think“foliage”…It’sinthegreens!Withthethousandsofmethyl-dependentreactionsgoingoneveryday,youcansupportthembyeatingyourmethylators.
7.TOGETTHEMOSTOUTOFYOURFOOD:Raworlightlysautéedgreenscontainenzymesthathelpyourdigestionsoyougetthemostoutofyoursuperfoods.Theseenzymeshelpbreakdownthefoodintotheirabsorbableparts.Plus,thealkalineenvironmentthatthegreensprovideiswhatismostbeneficialwhenconsumingpasturedmeatandpoultry.So,consuminggreenswithyourmealwillhelpyougetthemostoutofit.It’snotjustwhatyoueat.It’swhatyoudigest.
WHENTOHAVEYOURGREENSIdeallyyouwillenjoygreenfoodsineverymealofyourday.Because,well,whynothavegreensateverymeal?Don’twasteyourchancetoaddgreenstoeverymealorsnackyoucan.Onceyoumakeitahabitineverymeal,andyouhappentohaveafewunexpected,greenlessmeals,atleastyouknowyourwholedaywasn’tabigfatzero.
GO-TOGREENSStartdevelopingyourlistofgo-togreensforbreakfast,lunch,dinner,snacks,juices,andsmoothies.Pickthingsthatyoulikeandchallengeyourselftotrysomethingnew.YoumighthateRomainelettuce,butlovetheflavorofarugula(yes,theytastedifferent).Or,youmightavoidcucumbersbecauseyoudon’twanttoslicethem.There’snoexcusewithpickles.Onceyoudevelopyourlineupofgreenfoods,thenstartadding,guys.
MOREISBETTERThemajorityofgreenfoodslistedherearenotcaloricallydense,exceptforpistachios,pumpkinseeds,andavocado.So,don’tfeellikeyouhavetochangeupyourcurrentportionsizesjusttogetyourgreensin.Yes,moreisbetterwithgreenfoods.
GREENSFORBREAKFASTWe’vefoundthatthehardesttimeformentohavegreenfoodsisinthemorning.Whetherit’salackofcravingforgreens,orastrongercravingforabowlofLuckyCharms,menaren’treachingforgreensuntildinnertime,whenhissignificantotherinsistsheeatsasaladwithdinner.Ifthisisanissueforyou,greenteaistheleastintimidatingadditiontoyourmorning,followedbygreenfruits.Then,slowlymakeyourwaytoaddingspinachtoyoureggsorpistachiostoyouroatmeal,andfinallymaketheleaptogreenjuicesandsmoothiestostartyourday.Havinggreensforbreakfastisamentalhurdleyoumustgetover,oryou’llstartthedayalreadybehind.Whowantsthat?
GREENSMOOTHIES101Greensmoothiesaretheperfectsolutionifyouhatesalads,thinkeatingcarrotsticksislame,ordon’tlikepreppingandcookingvegetables.Smoothieswerepracticallydesignedtowinovergreenfoodhaters.Aslongasyoucangetoverthegreencolor(orjustgetsomedarkcups),greensmoothiesaresuretoplease.Startblendinggreens,frozenfruit,andalittleaddednaturalsweetenersuchasrawhoney.Youmight
startwithamorefruit-heavysmoothie,butknowthatyourgoal,andwhereyouwillseethemostbenefit,isreallyinthosegreenvegetables.Thehintthatyouareusingenoughgreensisifyoursmoothieisactuallygreenincolor!
JUICING101Juicingfruitsandvegetablesandincludingtheminyourdietisanexcellentwaytogetadditionalvitamins,minerals,antioxidants,andmoreinaveryeasyanddeliciousway.Fromanutritionstandpoint,freshlymadejuicesaremostbeneficialfortheirquickabsorptionofnutrients,especiallywhenconsumedatleastanhourbeforeorafterameal.Whenjuicesareconsumedwithameal,youarecertainlygoingtoobtainthosenutrients,butthewowfactorofquickabsorptionandquickenergywillnotbetheresincedigestionandabsorptionofthesenutrientsarenotassuddenwhenpairedwithawholemeal.Startjuicingfruitsandvegetablesyouarefamiliarwithandalreadyenjoyeating.Carrotsandapples
areanewbiejuicer’sbestfriendandcanbeagreatbaseasyougetgoing.Fromthere,workongettingmoregreens.Theymaynottastegreatinitially,whichiswhystartingwiththeappleandcarrotbaseisthewaytogoatfirst.Thatsaid,yourfriendliestgreenswillbeceleryandcucumber.Andyourgreenestgreenswillbe
spinachandkale.Becausethesejuicesconcentratetheflavor,ifyouarenotahugefanofspinachtaste,thenyoumayneedtoaddmoreapple.Or,considersmoothiesinstead,whichdonotcontainasmuchgreensasjuicesandcanbettermaskthe“green”flavor.
EXPERIMENTUsetherecipesinthisbookastemplatesandadjusttheamountsofeachingredienthoweveryouseefit.Therereallyisnowrongwaytoconstructajuice.Theonlycautionistonotgooverboardonfruitjuices,astheywillbehighinnaturalsugars,butcanbeanissueifyouhaveanycravingsorpotentialbloodsugarissues.Yourgoalistoalwaysmakesurethereisatleastonegreenvegetableineveryjuiceyoumake.
VARIETYISKEYDifferentgreenfoodsprovidedifferentgreenbenefits.Rotatingyourgo-togreenseveryfewweekswillgiveyouthebestresultsandavarietyofnutrientsyouneed.
THE50GREENSUPERFOODS
ARTICHOKEMotherNatureseeminglywenttoalotoftroubletopreventyoufromenjoyingallofthegoodnessinanartichoke.It’stheonlyfoodinthisbookthathasbuilt-inarmor.Butyou’reabigboyandyoucangetpastit—andit’llfeelkindoflikeyouhuntedandkilledthisprey.Althoughitmaylookmorelikeanorganichandgrenadethansomethingyou’dliketoeat,artichokesarepackedwithmorevitalnutrientsthanalmostanyothervegetableyou’veevershunnedatthesaladbar.
NUTRITIONALINFORMATION1Artichoke,medium Calories: 60Fat: .19gCarbohydrate: 13.45gDietaryfiber: 6.9gSugar: 1.27gProtein: 4.19g
YOUNEEDTOEATTHISMORENUTRIENTSANDLESSLIVERDAMAGEArtichokeskeepyourliverworkingatoptimumlevels,whichisgoodforanyguywhocasually,orfrequently,drinks.Italsoincreasestheliver’sproductionofbile,whichbreaksdownfoodssoyoucanbetterabsorbthenutrients.Thismeansartichokesensureyougetthemostoutofeverythingyoueat.
STRONGERBONESWhatvegetablehasthemostmagnesiumandpotassiumperserving?Artichokes.Whyisthatimportant?Itbuildsyourbones,makingthemstronger,leavingyoulesspronetoinjuriesandwaymorestableandpowerfulinanysportorworkout.
LIVELONGERPackedwithflavonoids,polyphenols,andvitaminC,artichokesboostyourimmunesystem,helpcuttheriskofstroke,andlowercholesterol.
BETTERHEALTHThefolatefoundinartichokeshelpsreduceinflammationandtheriskofheartdisease.Therootsalsohelpreducecholesterol.
PREPTIPS•Squeezeit.Ifitsqueaks,it’sready.•Afterwashingitincoldwater,cutoneinch(2.5cm)offthetopwithaserratedknife,andcutthestemuptoahalfinch(1.3cm).Thewholestemcanberemovedifyouwishtohavetheartichokestanduponitsown.•Youcanclipthefingernail-likethornsontheleaves,buttheydosoftenwhencooked.•Drizzlewithlemonjuicetoavoidbrowningwhilecooking.•Theleavesoftheartichokecanalsobeseparatedtoproducemoreflavor.•Mostpeopleboilartichokes,butsteamingpreservesthenutrients.Kickuptheflavorbygrillingitafterwards.
TASTESThe indicatestheestimatedservingsofgreenfoodthatthisrecipewillprovideandcanguideyouinreachingyourgreenfoodgoalsduringanyofthethreemealplans.
GARLICDIJONARTICHOKES 2freshartichokesWatertosteamartichokes1/2cup(120ml)refinedcoconutoil1bulbofgarlic,allclovesseparatedandpeeled1/4cup(44g)Dijonmustard
Rinsetheartichokesthoroughly.Placeinacoveredpotwith1inch(2.5cm)ofwateratthebottom.Bringwatertoaboilonhighheat.Reduceheattolowandsteam,covered,until2to3outerleavesareeasilypulledfromeachartichoke(20to30minutesormore,dependingonsize).Whiletheartichokesaresteaming,sautéallgarlicclovesincoconutoiluntiltender.RemoveartichokesfromthewaterandtosswithgarlicoilandDijonmustard.
BASILARTICHOKEMEATBALLS 1/2pound(455g)groundturkeyorgrass-fedbeef2tablespoons(5g)freshbasil,finelychopped1cup(300g)artichokehearts,diced1tablespoon(15ml)coconutoiltocookwithSaltandpepper
Placeskilletovermediumheatandaddthecoconutoil.Addartichokeheartsandcookfor3to4minutes,thenletcool.Oncetheartichokeheartshavecooled,mixtheminalargebowlwiththegroundmeat,basil,saltandpepper.Mixwell.Form2-inch(5cm)diametermeatballsandplaceonabakingsheetlinedwithparchmentpaper.Bakefor15to20minutesat350°F(180°C,orgasmark4)untilcookedthrough.
EasyAdd-OnstoYourDiet1.Addboiled,dicedartichokestoeggsandvegetablesforascrambledbreakfast.2.Tossboiled,chilledartichokeleavesintoagreensalad.3.Userawartichokeleavesaschipstodipforhummusorsalsa.4.Roastartichokesandservewithroastedchicken.5.Addalayertoalasagnatoboostflavorandnutrients.
ARUGULAWouldyouskipeatingaplantthatgenerationshavelaudedtogiveyousexualsuperpowers?Wouldyoupassongreenleavesthatancientculturesthinkgiveyougoodluck?Ifyouwould,you’dalsobemissingoutonsomeoftheseriousbenefitsofeatingarugula,includingimprovingyourappearance,health,andsexlife.Goaheadandpassonit.There’llbemoreforthenextguy—who’sgoingtobebetterlookingandscoopingupyourgirlfriend.Don’tsaywedidn’twarnyou.
NUTRITIONALINFORMATION1cup(20g) Calories: 6Fat: 0.2gCarbohydrate: .8gDietaryfiber: .4gSugars: .4gProtein: .6g
YOUNEEDTOEATTHISFATLOSSPackedwithfiber,thisgreenfoodisn’tjustagreatalternativetoyourstandardiceberglettuce.Infact,ithelpsyoumetabolizeyourfoodmoreslowly,keepingyoufullerlonger,soyou’llbethinnerwitheveryplate.
BETTERSEXIt’sbeenproventhatwithallofthecontaminantsintheenvironment,everythingweeatandeverybreathwetakehurtsoursexdrive.What’salsobeenprovenisthatarugulaandotherleafygreatsfightoffthosecontaminantsandhelpkeepyoureadyforanybedroomfun.
FULLERHAIR
Someevidenceindicatesthatarugulaoilcanaidinhairgrowth.Althoughmoreresearchisneededtoseethefullextentofthis,womenhavebeenusingoiltreatmentsontheirhairforyears.Soifyou’rethinning,youmightconsideraddingsomearugulaoiltothetopofyourheadtohelpmaintainwhatyou’vegot,strengthenit,andpossiblyevengrowsomemore.
PREPTIP•Thebestwaytocleanfresharugulaistosubmergeitincoldwaterandswirlitaroundsoanydirtorsandmovestothebottomofthewashingbasin.Onceclean,theleavescanbetransferredtoasaladspinnertoremoveexcesswater.Beforecleaning,anyyellow-coloredorwiltedleavesshouldberemovedandstemsshouldbecut.
STORAGETIP•Youcanstorearugulainthecrisperofyourfridge(that’sthedrawerthatyoucan’tseeintoifyoudon’tknowwhatacrisperis),oryoucankeepthemfreshbyleavingtheminacupofwaterlikeaplant.
TASTES=servingofgreenfood
ARUGULAPESTO 2cups(40g)packedfresharugula1clovegarlic1/4cup(30g)walnuts1/2cup(120ml)oliveoilSaltandpeppertotaste
Processalloftheingredientsinafoodprocessor.Useinpasta,onmeats,orinsandwiches.
ARUGULA-STUFFEDTURKEYROLLUPS2slicesofnitrate-freeturkeymeat1sliceuncured,nitrate-freebacon1sliceavocado2slicestomato,raw1/2cup(10g)arugula
Layout2slicesofturkeymeatstackedontopofeachother,addbacon,avocado,tomato,and1/2cup(10g)arugulaontotheturkeyslicesandrolluptightly.
ARUGULASALAD 2bunchesarugula,washed,dried,andtorn1/4cup(60ml)extra-virginoliveoil1/2redonion,sliced1/2cup(70g)toastedpumpkinseeds1/2lemon,juicedSaltandfreshlygroundblackpepper
Inabowl,tosstogetherthearugula,onions,andpumpkinseeds.Seasonwiththesaltandpepper.Drizzlewiththevinegarandoilandtoss.Tasteandre-seasonifnecessary.Serveimmediately.
EasyAdd-OnstoYourDiet1.Addverythinlyslicedpears,crushedwalnuts,andlimejuicetosomearugulaforasalad.
2.Usearugulainsteadofregularlettuceinyourtacostoaddapepperyboostofflavor.3.Addchoppedarugula,dicedhotpotato,anddilltoafewscoopsofGreekyogurtandmixforafreshpotatosalad.
ASPARAGUSLet’sdiscusstheelephantintheroom:Yes,asparaguswillmakeyoururinesmell.There’sreallynotmuchyoucandotopreventthat,butincludingasparagusintoahealthy,balanceddietwillresultinmanyadvantagestocounteractthatminornuisance.Infact,thisgreenismorebeneficialforyouthanthesteakyou’reusedtoseeingitnexttosimplybysuperchargingyourbloodcells.Itsnutrientswillhelpyoureactquickerandbuildabetteryou.
NUTRITIONALINFORMATION1cup(88g) Calories: 27Fat: 0gCarbohydrate: 5gDietaryfiber: 3gSugar: 3gProtein: 3g
YOUNEEDTOEATTHISFASTERMUSCLEGAINSConsumingtherootsandshootsofasparagushavebeenproventohelplowerhighbloodpressureandpromotegreaterbloodflow.Asaresult,yourbodyisabletorepairquickeraftereachworkout,whichwillresultinfastergainsinthegym.AlsoservingupahighdoseofvitaminK,asparaguscanhelppreventbloodclotsandcelldamagefromworkoutsoranyothertypeofstrenuousactivity.
FATLOSSAgreatdiuretic,includingasparagusintoyourdietcanhelpexpelexcesswaterweightandeliminatetoxinsviaincreasedurineoutput.Someeliteathleteswillcutwaterweightbeforeaweighinorcontest,andasparaguscanhelpforaveryshort-termweightloss.
BATTLEFRIDAYNIGHTDRINKSAsparagusleafextractshavebeenshowntohelpsafeguardtheliverfromtoxins,includingthosefoundinthoseweekenddrinksyousharewithyourpals.
BETTERHEALTHThefolatefoundinasparagushelpsreduceinflammationandtheriskofheartdisease.Therootsalsohelpreducecholesterol.
STORAGETIP•Alwaysrefrigerateyourasparagusspears.Normallytheywilllastforaboutthreedays.Keepingtherootsdampinawetpapertowelwillhelpkeepthemfreshlonger.
TASTES=servingofgreenfood
TROPICALSMOOTHIE 7asparagusspears2bananas2oranges,peeled2cupsfreshspinach11/2cups(220g)strawberries,freshorfrozen
Blendallingredientsuntilsmooth.
CARROT,ASPARAGUS,TOMATOJUICE10asparagusspears12carrots1tomato
Processalloftheingredientsthroughajuicer.
GREENJUICE 2greenapples1medium-sizecucumber5asparagusspears
Processalloftheingredientsthroughajuicer.Greenapplesarerecommended,butredapplesgivemoresweetness.
PROSCIUTTO-WRAPPEDASPARAGUS 10asparagusspears,3/4-to1-inch(2-to2.5-cm)thick1tablespoon(15ml)oliveoilSaltandpepper10thinslicesofprosciutto
Tosstheasparagusintheoliveoil,salt,andpepper.Wrapeachspearwith1sliceofprosciuttoinadownwardspiraltowardthecutend,justbarelyoverlappingtheseamsoftheprosciutto.Placespearsonabakingsheet,withouttouching.Broilfor3minutes,flipthemover,andbroilfor3moreminutes.
ASPARAGUSFRITTATA 1/2cup(44g)asparagus,chopped1/4cup(25g)scallions,chopped3eggsCoconutoil
Sautévegetablesinthecoconutoilandletcoolinfridge.Addwhiskedeggstoagreasedpan.Addalittlewatertotheeggstoimprovefluffiness.Addthecooledvegetablestothepan.Bakeat350°F(180°Corgasmark4)untileggsarefullycooked(10to15minutes).
PAN-FRIEDASPARAGUS1/2stalkasparaguslemonzest1tablespoon(15ml)coconutoil
Cutasparagusinto4to5inch(10to13cm)longtips.Heatthecoconutoilinafryingpan.Addasparagusinasinglelayerandturnheattomedium-high.Cooktheasparagusfor4to5minutes,turningaboutonceaminute.Turnofftheheat,thensqueezejuiceofhalfthelemonoverasparagus.Sprinklewithlemonzestandserveimmediately.
EasyAdd-OnstoYourDiet1.Grillasparagusspearsforacharred,smokyadditiontoyoursteak.2.Dicerawasparagusandaddittoasalad,tunasandwich,orevenyourguacamole.3.Pureeitinablenderandmixwithmilkorcoconutmilkandchickenbrothandsimmerforafive-minutesoup.4.Addittoastirfrywithothervegetablesandproteinofyourchoice.5.RoastitintheovenwithalightsprinklingofpepperflakesandParmesanforasidedishorsnack.
AVOCADOSometimesreferredtoasthealligatorpear,theavocadofruitisnativetocentralMexico.Mostguysconsideravocadotobenothingmorethanthebackboneoftheguacamolethatstartsoffanightofwatchingthebiggame,butthisgreensuperfoodismuchmorethanjustaningredientinapopulardip.Infact,a2013studyrevealedthatavocadoeatersintheUnitedStateshadabetteroveralldietandareducedriskofcardiovasculardiseaseanddiabetes.Moreover,itpacksaseriouspunchatheartdisease,gastritis,andhighcholesterol.
NUTRITIONALINFORMATION1/2avocado Calories: 114Fat: 11gCarbohydrate: 6gDietaryfiber: 4.5gSugar: 0gProtein: 1.5g
YOUNEEDTOEATTHISFORBETTERSEXUALPERFORMANCEAvocadocontainsessentialfattyacidsneededformalehormoneproduction,includingtestosterone,aswellasphytochemicalsandthreepowerfulantioxidants:vitaminC,vitaminE,andglutathione—allofwhichworktoimprovesexualfunction.
INCREASEENERGYLEVELSAnexcellentsourceoffolate,with118.26μgperserving—whichis29.6percentoftherecommendeddailyintake—avocadoshelpconvertfats,proteins,andcarbohydratesintoenergy.
BUILDMUSCLEOneservingofavocadohas152μgofpotassium,or4percentoftherecommendeddailyintakevalueformen,whichisessentialforproteinsynthesis—thefoundationofbuildingmuscle.
IMPROVEYOURCHANCESOFCONCEIVINGSomepreliminaryresearchshowsthatcombininggreenfoodslikeavocadowithceleryonadailybasiscanimprovespermcount.Why?Foodswithfolate(avocado)andzinc(celery)worktogethertoincreasespermmotility.
TASTES=servingofgreenfood
GUACAMOLE2avocados1cup(260g)salsa1teaspoon(5ml)lemonjuiceSaltandpeppertotaste
Mashavocadoswithafork.Stirinthesalsa,lemonjuice,andsalt/pepper.Foraspicekick,addfinelydicedjalapenos.
AVOCADOPUDDING 1ripeavocado1/2cup(120ml)unsweetenedcoconutmilk1tablespoon(20g)rawhoney2tablespoons(18g)pistachios,crushed
Blendingredientsbyhandorinafoodprocessor,untilsmooth.Servechilled.Sprinklewiththepistachios.
WAFFLEBREAKFASTSANDWICH2eggs2teaspoons(10ml)coconutoil2slicesavocado2glutenfreewaffles2ounces(55g)baconorporksausagepatty,nonitratesadded1tablespoon(20ml)organicmaplesyrup
Fry2to3eggsinthecoconutoil.Placethemonagluten-freewaffle.Addtwoslicesofavocado,asliceofnonitrate-addedbacon,anddrizzlewithorganicmaplesyrup.Then,placeanotherwaffleontoptocompletethesandwich.
OPTIONAL:Spreadthewafflewithpestosauceforasweetsavorycombinationofflavors.
AVOCADOCHICKENSALAD 2boneless,skinlesschickenbreasts
1/2avocado1/4onion,choppedJuiceof1/2lime2tablespoons(5g)freshchoppedcilantroorbasil
Cookthechickenbreastsuntildone;letthemcoolandthenshred.Addtheavocadoandonionandmix.Addthelimejuiceandafewtablespoonsofthecilantroorbasilforaddedflavor.
AVOCADOVINAIGRETTE BYCHEFJOSHKATT,OWNEROFKITCHFIX1avocado,ripe1lime,juiced1tablespoon(2.5g)cilantro,chopped1tablespoon(15ml)waterSaltandpeppertotasteApinchofcumin
Cuttheavocadoinhalf;removetheseedcarefully;andscoopthefleshfromtheskinintoabowl.Cutthelimeinhalf,andsqueezeitovertheavocado.Addthechoppedcilantro,apinchofcumin,andthesaltandpeppertotaste.Finallyaddthewater,andstarttomashandmixtheavocadountilsmooth.
STORAGETIP•Storeunripeavocadosinpaperbagsandtheywillripenquicker.Splashlemonorlimejuiceontotheunusedportionofanavocadotostaveoffthebrowningofthefruit.
ISITREADY?PEELOFFTHELITTLESTEMONTHEBOTTOMOFTHEAVOCADOTOSEEIFITISGREENANDTHEREFORERIPE.
EasyAdd-OnstoYourDiet1.Addavocadotoasmoothietoincreasethecreaminessandstabilizebloodsugarforsustainingenergy.2.Addmashedavocadoinplaceofmayonnaise,butter,cheese,sourcream,orotherdairy-basedspreads.3.Whileitseemslikeanunusualcombination,avocadosactuallymakeafantasticcreamypastasauce,too.Combinedwithlemon,garlic,oliveoil,Parmesancheese,andbasil,it’slikeahealthier(andgreener)versionoftheclassicAlfredosauce.Addsomeextragreenveggiestothemixtomakeitevenhealthier.
BASILIfyouthinkthatbasilisjustthegreenbitsyouseeinyourpastasauce,you’redeadwrong.Everyculturesincethedawnoftimehasfoundaplethoraofusesforbasil,andwedon’tmeanasgarnishonyourplate!Infact,basilcouldpossiblybethemostversatilefoodinthisbookbecauseitcanbeusedinvirtuallyanymeal,snack,ordrink.Andversatilityisn’titsonlyplus;it’salsobringingmorehealthbenefitstothetablethanjustaboutanythingelseyou’veeatenthisweek.
NUTRITIONALINFORMATION2tablespoons(5g),fresh Calories: 1Fat: 0gCarbohydrate: 0.1gDietaryfiber: 0.1gSugar: 0gProtein: 0.2g
YOUNEEDTOEATTHISSTAYYOUNGBasilhasaspecificanti-agingquality,especiallyforyourliver,brain,andheart.Italsohelpsyourkidneysexpeltoxinsandpromotesoverallbetterhealth.
MOREMUSCLETwotablespoons(5g)offreshbasilhasonly1calorie,butsurprisinglyitcontainsanywherefrom60to70percentofthedailyvalueforvitaminK.Italsoassistsintheregulationofbloodflow,thusallowingyourbodytorepairandpromotemoremusclegains.Wantmore?It’svitaltothebloodclottingprocess,meaningthatwithoutproperlevelsofitinyoursystem,youcoulddie.
KILLBACTERIAEssentialoilofbasilhasbeenshowntokillantibioticresistantstrainsofbacteria,soyoucanconsiderthisaworthyadversaryinthebattleagainstallthesuperbugspoppingup.Infact,justcomingintocontactwithbasilcanfendoffthebacteriafoundonotherproduce,whichmeansconsumingthisgreenwillensureyougeteverythingyouneedandnothingyoudon’tfromwhatyou’reeating.
COOKINGTIPS•Addbasiltoyourdishlastsoitretainsitspotency.•Also,thethickerthestem,themorebittertheflavor—cookedorraw.
EasyAdd-OnstoYourDiet1.Mixintorawgroundmeatsbeforeshapingburgers,meatballs,ormeatloaf.2.Addtoplainwaterforauniquethirstquencherthatwillalsofreshenyourbreathandhelpdetoxifyyoursystem.
TASTES=servingofgreenfood
WATERMELONANDBASILSALAD 2cups(300g)watermelon,cubed2tablespoons(5g)basilJuiceandzestof1lime1tablespoon(15ml)oliveoil1/4cup(34g)choppedjalapeños
Putthewatermeloncubesinabowl.Whisktogetherthelimejuice,zest,oliveoil,andchoppedjalapeño.Pourthisoverthewatermelonandtosstocombine.Coverandrefrigeratefor30minutesandthenserve.
BASILAVOCADOSAUCE 3/4cup(30g)freshbasilleaves(stemsremoved)1smallavocado(pitsandskinremoved)1tablespoon(15ml)ofextra-virginoliveoilDashofsaltandgroundblackpepper
Placethebasil,avocado,oliveoil,salt,andgroundblackpepperinafoodprocessorandblenduntilsmooth.Useongrilledchicken/fish,ontacos,oraspastasauce.
BASILVINAIGRETTE 2cups(80g)basilleaves1/2cup(120ml)oliveoil1/4cup(60ml)whitewineorchampagnevinegar1smallclovegarlicSaltandpeppertotaste
Inablenderorfoodprocessor,blendthebasil,oil,vinegar,andgarlicuntilsmooth.Addsaltandpeppertotaste.
BASIL-INFUSEDBRUSCHETTA 1/4cup(60ml)extra-virginoliveoil7basilleaves,chopped
11/2pounds(680g)plumtomatoes,diced2clovesgarlic,minced1Frenchbaguette,sliced
Tosstogetheringredients.Serveontoastedbaguetteslices.
STRAWBERRYBASILCHICKEN 4to6ounces(115to165g)chickenbreast,pastureraised1/2cup(75g)strawberries,sliced3tablespoons(45ml)balsamicvinegar2tablespoons(5g)basil,chopped1cup(30g)spinach,sauteed
Combinethestrawberries,balsamicvinegar,andbasil.Serveontopofsautéedspinachandpasture-raisedgrilledchicken.
BEETGREENSBeetgreensareconsideredawildplantandareactuallymoreimpressivenutritionallythanthebeetrootyou’vebeenavoidingatthesaladbar(alsoknownastheredpartmostpeopleserve).EarlyRomansonlyatethebeetgreens,andleftthebeetrootsformedicinalpurposes.Thesedays,researchhasshownthatthesegreenscanhelpfightcancer,improveyourvision,andmakeyourbonesstronger.
NUTRITIONALINFORMATION1cup(225g) Calories: 8Fat: .05gCarbohydrate: 1.65gDietaryfiber: 1.4gSugar: .19gProtein: .84g
YOUNEEDTOEATTHISBETTERPERFORMANCEBeetgreensimprovethetransportofoxygentothebloodandmuscles.Thatmeansyou’llbebetterinthegym,onthecourt,andinthesack.
BETTERSKIN,HEALTHIERHAIR,ANDBETTERVISIONPackedwithvitaminA,beetgreenscanhelpimproveyourskin,helpingyoulookyoungerandhealthier.It’salsoyoursecretweaponagainsthyperkeratosis,whichistheaccumulationofclumpsofdryskinaroundyourhairfollicles.VitaminAisalsoessentialfortheretinatotransformlight,soit’svitalforvision.Asamatteroffact,ifyou’veeverhadaboutofnightblindness,yourdoctorhasprobablyalreadyputyouonavitaminAsupplement.
TASTES=servingofgreenfood
BANANAANDBEETGREENSMOOTHIE1cup(235ml)water1cup(225g)beetgreens,chopped,thickstemsremoved1freshorfrozenbanana1tablespoon(20g)rawhoneyorGradeBmaplesyruptosweeten(optional)
Blendalloftheingredientsuntilsmooth.
EasyAdd-OnstoYourDiet1.Chopupandaddtoasalad,stirfry,sandwich,ortaco.2.Addtoyourjuicingmixesforapowerfulantioxidantpunch.3.Freezeandusethemlaterasstockforasoup.
COOKINGTIPS•Makesurethegreensyou’reusingaren’tyellowedandhavenobrownspots.•Lookforatightleafwithsturdystems,chopaccordingtodesiredsizeaftercleaningandaddtosalads.•Youcanalsoboilorsautéyourbeetgreens,makingsuretoaddoliveoilandseasaltforextraflavor.
BOKCHOY
Soundsmorelikeabadchickenimpersonationthanavegetable,right?Don’tsweatit.Onceyougetpastthename,thissupergreenwillamazeyou.Readytobeamazed?Okay,firstoff,chancesareyou’vealreadyeatenbokchoyandyoudidn’tevenknowit!FoundinmostChinesetakeout,bokchoyisastapleofmanyAsiandishes.Why?Wellmaybeit’stheoutstandingheartyflavororthefactthatitcouldsaveyourlife.Soundlikegoodenoughreasonsforyoutoincorporateitintoyourmealplan?
NUTRITIONALINFORMATION1cup(70g),shredded Calories: 9Fat: .02gCarbohydrate: 1.53gDietaryfiber: .7gSugar: .83gProtein: 4.19g
YOUNEEDTOEATTHISSTRONGBONESPackedwithcalcium,bokchoycanbeanalternativeformaintainingstrongbones,especiallyforthoseavoidingdairy.
LOWERBLOODPRESSUREGothighbloodpressure?Bokchoycanhelp.Thehighpotassiumcontentinthisgreenvegetableregulatesyourmusclesandbloodflowwhilesimultaneouslyloweringyourbloodpressurelevels.
FIGHTCANCERThissimpleplantisloadedwithsomanynutrients,it’shardnottolistitasacure-all.Wethinkyou’llagreeafterwe’vetoldyouthatitcanhelpreducetheriskofbladderandlungcancers.Readytocallita
superfoodyet?
TASTES=servingofgreenfood
ASIANSTIRFRY 4to6ounces(115to170g)ofchickenorsteak,cutintosmallpieces1/2cup(75g)greenbellpeppers,chopped1/2cup(35g)broccoli,chopped1cup(70g)bokchoy,chopped1tablespoon(15ml)coconutaminos1tablespoon(15ml)coconutoil
Cookthemeatinapanusingthecoconutoil.Removethemeat.Next,sautéthevegetablesinthesamepan.Thenaddthecoconutaminosandmeatattheendofcooking.
EasyAdd-OnstoYourDiet1.Chopupandaddtoasaladorstirfry.2.Shredandaddtoyourcoleslawmix.3.Useasstockinasoup—itmeans“soupspoon”inChineseforareason.
COOKINGTIPS•Babybokchoycanbeeatenwholeorcutinhalvesorquarters,butbokchoyneedsfurthercare.•Anytoughleavesshouldberemovedfromthebunch,andthebaseofthestalkshouldbecutoff.•Thebokchoyleavesshouldbetornoffthestalkandtheleavesshouldbewashedincoldwaterbeforecooking.•Aneasywaytocleananydirtorgritontheleavesistorubtheleavestogetherwhenyouarewashingthem.•Ifyouplantosautétheleaves,startcookingthestemsfirst,whichtakelongertocook.
BROCCOLIYouprobablyhatebroccoli.It’sokay;youcanadmitit.Weunderstand.Howmanyofuswereservedupawfulbowlsfullofthissloppy,boiled,rubbery,plant-likesubstance?Toomanyofus.But,thingschange,andwe’velearnedthatbroccolinotonlytastesbetterraw,it’sactuallybetterforyoutoconsumeinthismanneraswell—threetimesbetterasamatteroffact.IthasmorevitaminCthananorange,morecalciumthanwholemilk,anditfightscancer.It’skindofabigdeal,andit’stimetoforgivebroccoliandgiveitanotherchance.
NUTRITIONALINFORMATION1cup(71g),raw Calories: 31Fat: .34gCarbohydrate: 6.04gDietaryfiber: 2.4gSugar: 1.55gProtein: 2.57g
YOUNEEDTOEATTHISBEATCANCERBroccoli,morethanjustaboutanyotherthingyoucaneat,isacancer-fightingninja.There’snootherwaytolookatit.Infact,twoservingsofbroccoli,orothercruciferousveggies,perdayreducesanyone’sriskofcancerby50percent—soshareitwithyourwife.Butwhenyoucombinebroccoliwithtomatoes,theyworktogethertospecificallyreduceprostatetumors—somakesureyougetmorethanenoughforyourself!Nowonderbroccoliconsumptionhasgoneup900percentinthelasttwenty-fiveyears.
BETTERBLOOD,HEALTHIERYOUWhenyou’reservingupvitaminC,E,quercetin,laempferol,glucosinolates,andglucoraphaninlikebroccolidoes,you’rehardwiredtoblastawaycancer-causingchemicalcarcinogensandharmfulfree
radicalsfromthebody.Youalsooutrightkillcancercellsanddecreaseinflammation.Allofthismakesyouawholelothealthier,insideandout.
HEALTHIERLOOKINGSKINWomenarealwayslookingforwaystogetridofwrinkles.Now,youknowasimplesolution—goaheadandshareit,ifyouwanttobeaniceguy.Broccoli—specificallythesprouts—ispackedwithsulforaphane,whichhasbeenproventohelpyourskinlookitsbest.
PREPTIPS•Organicbroccolihasmorephytonutrientsthannon-organicfare.•Ifit’syellow,itispastitsprime.Thesmallerthebroccolihead,thebettertheflavor.•Neverwashbeforerefrigerating.•Microwavingandboilingwilldrasticallyreducethenutritionalvalueofyourservings.Blanchingorsteamingisthebestcookingmethod.
TASTES=servingofgreenfood
BROCCOLIJUICE 4cups(284g)broccoli1cucumber1lemon(peeled)1large,ripepear
Processalloftheingredientsthroughajuicer.Servecold.
BEEF&BROCCOLISTIRFRY 4to6ounces(115to170g)grass-fedsteak1to2tablespoons(15to30ml)refinedcoconutoil1tablespoon(8g)gratedfreshginger2cups(142g)broccoli,chopped
Cookbeefpiecesinthecoconutoil.Removecookedmeatfromthepan.Addthebroccoli.Cookthebroccolifor2to3minutes.Addthegratedgingertothebroccoliandcontinuecookinguntilbroccoliisforktender.
GREENS,EGGS,ANDHAM Coconutoil2eggs1/4cup(40g)greenonions,chopped1/2cup(35g)kale,chopped1/4cup(18g)broccoli,chopped2ounces(55g)ham,chopped2slicesavocado1/2cup(15g)spinach
Coatafryingpanincoconutoil.Add2whiskedeggsand2tablespoons(30ml)ofwater.Addthechoppedgreenonions,kale,andfinelychoppedbroccoli.Finally,addthechoppedham.Serveonabedofspinachandgarnishwithslicedavocado.
EasyAdd-OnstoYourDiet
1.Minceandaddtoscrambledeggs,salads,spreads,orstirfry.2.Diceandaddtowraps,tacos,orburritos.3.Addtoriceorsoupsforacrunchandnutritionalboost.
BRUSSELSSPROUTS
CallBrusselssproutswhateveryouwant:bonebuilder,flukiller,powerbooster,cancerfighter,andall-aroundsuperfood,butwhatyoushouldcallitisthekeytolivinglonger,creatinglife,andlivingyourlifetoitsfullest.Loveitorhateit(andlet’sfaceit:Youprobablyhateit),theselittlegreenguysshouldbeinyourdiet.
NUTRITIONALINFORMATION1cup(88g) Calories: 38Fat: 0.3gCarbohydrate: 8gDietaryfiber: 3.3gSugar: 1.9gProtein: 3g
YOUNEEDTOEATTHISLIVELONGERAtherosclerosisisyourenemy.Itraisesbloodpressure,reducestheelasticityofyourarteries,andallowslessbloodtotravelaroundyourbody.Ifyou’reahealthy,active,gym-going,sport-playingweekendwarrior,thisisgoingtoreallyputpressureonyourheart.Ifyou’renotthemostactiveguy,thiscouldjustkillyou.ThebottomlineisthatBrusselssproutscanbeyoursecretweaponagainstatherosclerosisanditcanhelpyoulivelongerandhaveahealthierheart.
GETHERPREGNANT
Ifyou’vebeentryingtohavekidswithyoursignificantotherandhaven’tseenanyresults,youshouldthrowsomeBrusselssproutsintoyourdiet.Itincreasesyourspermlevelsandhelpsprepareherwombforconception.It’llboostfertilityinbothyouandyourpartnerandreducetheriskofmiscarriagesandbirthdefects.
LOSEWEIGHTPackedwithfiber,thisvegetablewon’tjustkeepyouregular,helppromotecolonhealth,andgiveyouadecentproteinpunch,itwillalsofillyouupatthedinnertable.EatingBrusselssproutswillhelpyoustayfullerlongerbykeepingenergyandbloodsugarstable.
BUYINGTIPS•Unlessyou’reshoppingatareallyhigh-endshop,you’reprobablynotgoingtofindBrusselssproutsonthestemlikethosepicturedhere.Whatyouwillfindareanassortmentoflittlegreenballsthesizeofabiggumball.•Lookforabrightgreencolorandtightlypackedleaves.•Ifyoudogetthemonthestem,storeitalltogetherinwatertokeepthemfresh—pullingofftheonesyouwantwhenyouneedthem.•Ifyou’rebuyingthemoffthevine,storetheminaplasticbaginyourcrisper—they’llkeepforseventotendays.
TASTES=servingofgreenfood
BRUSSELSSPROUTSSALAD 1greenapple,chopped2cups(176g)rawBrusselssprouts,shredded3tablespoons(45ml)applecidervinegar2tablespoons(40g)rawhoney1/4cup(59ml)oliveoilSaltandfreshlygroundblackpepper
Combineapplecidervinegar,honey,andoliveoilinacontainerandmixwell.PouritovertheappleandBrusselssprouts.Chillinfridge2hoursbeforeserving.Addsaltandgroundblackpeppertotaste.
BACONBALSAMICBRUSSELSSPROUTS 2cups(176g)Brusselssprouts4ounces(115g)bacon(nitratefree)2onions,sliced1tablespoon(20g)GradeBmaplesyrup1tablespoon(15ml)balsamicvinegarCoconutoil
Chopbaconintosmallpiecesandsautéinthecoconutoiluntilbrown.Choponionandaddittothepanandsautéforafewminutes.AddtheBrusselssproutsandbalsamicvinegar,addingwaterifitgetstoosticky.Cookuntiltenderanddrizzlewiththemaplesyrup.
EasyAdd-OnstoYourDiet1.Sautéwithchoppedbaconandonions.2.Grateoverasaucydishorintoasoup.3.Grilluntilthereisbrowningontheedgesoftheoutsideleaves;shavesomeParmesanontopandenjoy.4.AddrawBrusselssproutstoyourmorningsmoothie.
CELERYLet’sfaceit:It’seasytolookatceleryasadeliverymechanismforpeanutbutterorsomethingyousliceuptoaddcrunchtoatunasaladsandwich.Butthissimplevegetablehasbeenproventohelppreventvariouscardiovasculardiseases.Celeryisalsoconsideredanegativecaloriefoodbecausetheactofchewingitburnsmorecaloriesthanyouconsume.
NUTRITIONALINFORMATION2mediumstalks Calories: 12Fat: 0.2gCarbohydrate: 2.4gDietaryfiber: 1.2gSugar: 1.4gProtein: .6g
YOUNEEDTOEATTHISFORBETTERERECTIONSPackedwithphytonutrients,oneofthemostimportantcompoundsfoundinceleryisasubstancecalledphthalides,whichallowscelerytoactasavasodilator,aprocessthathelpsmenexperiencebettererections.
ASANATURALPHEROMONESomestudiessuggestthatconsumingandrosterone,whichisfoundincelerycytoplasm,canincreaselibidoinwomen.Ifithelpshermoodtowardsyou,thenthenutritionalgrandslamitadditionallybringstothetable(richsourcesofcarotene,ascorbicacid,riboflavin,folicacid,calcium,iron,andphosphorus)willensureyou’reatyourbestoneverylevel!
FORHYDRATIONCeleryiscomposedofmorethan90percentwater.Becauseofthis,celeryisahydrationall-starandisperfectforhydratingthroughouttheday,pre-andpost-workoutandduringrigorousexercise.
FORFATLOSSAstapleofmanydiets,celeryistheperfectvegetabletoincludeinanyweight-lossstrategybecauseofitshighlevelsofwateranditsabilitytofillthestomachonfewercalories.Celeryalsohasaveryhighlevelofcalcium,aprovenfactorinhelpingtoreducefatandweightgainformen.
STORAGETIPS•Alwaysstoreceleryincooltemperatures,aswarmtemperatureswillcausethehighwatercontenttoevaporate.•Ifyourceleryiswilted,youcanrestoresomeofitscrispnessbyrefrigeratingitinacontainerofwater.
TASTES=servingofgreenfood
CELERYSLAW 4stalkscelery,finelychopped1/2headofcabbage,shredded1/2mediumcucumber,finelychopped1/3cup(78ml)extra-virginoliveoilJuicefromtwolimes1cloveofgarlic,crushed
Combinethecabbage,celery,andcucumberinabowl.Whisktheoil,limejuice,andgarlic.Thenpourontovegetablesandmix.
SAUTÉEDCELERY 6stalkscelery1bunchofgreenonion1teaspoon(5ml)extra-virginoliveoil
First,sliceorchopthecelerystalks.Placeafryingpanwithalidovermediumheatandadd1teaspoon(5ml)ofextra-virginoliveoil.Whentheliquidishot,addthecelery.Cookuntilcrisptender,about5minutes.Addchoppedgreenonionandserve.
ABANDVEGCarrotsandcelerywithalmondbutter
PROTEINSALAD 1can(61/2ounces[185g])tuna,drainedandflaked1/2cup(50g)greenbeans1/2cup(85g)limabeans1/2cup(50g)choppedcelery3cups(70g)arugula3driedleafsoforegano,flaked1/4cup(60g)GreekyogurtJuicefromhalfalime
Combinethefirstsixingredientsinasmallbowlandmix.Whiskyogurtwiththelimejuiceandoregano.Then,pourintomixture.Mixandserve.
APPLECELERYJUICE 1greenapple6celerystalks
Processalloftheingredientsthroughajuicer.Servecold.
REALGREENJUICE 2cups(60g)spinach4celerystalks2cups(135g)kale1mediumapple,cored1largecucumber
Processalloftheingredientsthroughajuicer.Servecold.
CILANTROManypeoplehatecilantro.Thereareevenentirewebsitesdevotedtothissimplefact.Nodoubtmanyofthefolkswhomadethosesitesaremen.Ifyou’venevertakenasteakknifeandusedittoflickapieceofcilantrooffasteaktogettotherealmeal,thenyou’reprobablynotaguy.Butsometimesyou’vegottoeatthingsyoumaynotloveandcilantroisdefinitelyoneofthem.Bottomline:It’llkeepyouhealthyandhelpwithyourpost-workoutpainsamongmanyotherbenefits.
NUTRITIONALINFORMATION1/4cupfresh(4g) Calories: 1Fat: .02gCarbohydrate: .15gDietaryfiber: .1gSugar: .03gProtein: .09g
YOUNEEDTOEATTHISBEATMUSCLEPAINHittingthegymhardisasmanlyasfastcarsandfootball.Thesorenessthatcomesthereafterisatoleratedsideeffect.Throwingsomecilantrointoyourdietcouldrelievesomeofthatsoreness.Infact,cilantrohasbeenproventobesuchagoodanti-inflammatorythatitcanalsohelpolderadultswitharthriticpain.
STAYHEALTHY
Cilantrokicksharmfulmetalslikemercuryoutofyoursystemwhilealsohelpingremoveharmfultoxiccontaminants,makingyouapre-emptivehealthymachine.Italsocontainsanantibioticcalleddodecenalknownasasalmonellakiller.
PROTECTYOURGUTStomachproblems?Nosweat.Cilantroleavesandseedshelpwithdigestionanddistentionandrelieveintestinalgasandpain.It’salsoloadedwithfiber,whichwillkeepyoufullerlongerwhilealsohelpingflushoutyoursystem.
TASTES=servingofgreenfood
CREAMYCILANTROSAUCE 1cup(16g)choppedcilantro1/2cup(30g)choppedparsley1/2cup(60g)walnuts1/4cup(60ml)oliveoil1/2mediumorange,juiced1tablespoon(15ml)applecidervinegar2tablespoons(30ml)water1teaspoon(0.7g)freshrosemary,choppedSaltandpeppertotaste
Blendinafoodprocessor.Useongrilledchicken/fish,ontacos,orasapastasauce.
CILANTROSMOOTHIE 11/2cups(45g)spinach,fresh1/2cup(8g)cilantro,fresh11/2cups(250g)mango2cups(475ml)water1cup(165g)pineapple1/2avocado
Blenduntilsmooth.Enjoyimmediately.
CILANTROCAULIFLOWERRICE 2cups(200g)cauliflower,roughlychopped1/2lime,juiced3tablespoons(3g)cilantro,freshandchopped
Useafoodprocessortogratethecauliflowersoitisaboutricesize,andnotcompletelypulverized.Addthelemonjuiceandcilantroandserve.
AVOCADO-CILANTRORICE 2cups(320g)quickcookingbrownrice
1avocado,mashedZestandjuiceof1lime1teaspoon(5g)salt1/4cup(4g)freshcilantro,chopped
Cookricebasedonpackageinstructions.Mashavocadoandcombinewithlimejuice,limezest,salt,andcilantro.Combinewithrice.Makestwoservings.
EasyAdd-OnstoYourDiet1.Addleavestoanyproteinsource.2.Includeitinyourgreensalads,potatosalads,rice,oranysoup.3.Addtodipsandsalsas.
STORAGETIPS•Toprepareforstorage,pickoutallofthewiltedleaves,butkeeptherootsattachedastheycanlastuptooneweekwhileleavesaloneonlylastaboutthreedays.Placethebunchwiththerootsinajarfilledwithwater.Theleavesshouldthenbecoveredwithalooselyfittingplasticbagandthejarshouldbestoredintherefrigerator.Forbestresults,replacethewatereverycoupleofdaysandthrowoutanywiltedleaves.Iftherootshavealreadybeenremoved,thenuseadamppapertowelorclothtowraparoundtheleavesandputtheminaplasticbagtostoreintherefrigerator.•Ifcilantroisstoredfrozen,itcanbeplacedinairtightcontainerseitherwholeorchopped.Tomaintainthetexture,itshouldneverbethawed.Anotherstorageoptionistofreezethecilantrowithwaterorstockinicecubetrays,whichcanthenbeusedforcookingstewsorsoups.
COLLARDGREENS
Ifyou’refromtheSouth,collardgreenshaveprobablybeenonyourplatemorethanafewtimes.Theproblemwithwhatyou’veeateninthepastisthatthepreparationwasfilledwithalittletoomuchSoutherncomforttobehealthy.Ifyou’venevereatencollardgreens,thenyou’reinthesameboatasyourbrotherstothesouthonthisonebecausewe’resuggestingyoueatthemclean:Usetherawleavesinwrapsorsalads,oreatthecookedvarietieswithahealthierfat,suchascoconutoil,tohelpitdownyourthroat.Thinkyoucanhandleit?Well,youmightjustlivealotlongerifyoudo.
NUTRITIONALINFORMATION1cup(30g),chopped Calories: 12Fat: .22gCarbohydrate: 1.95gDietaryfiber: 1.4gSugar: .17gProtein: 1.09g
YOUNEEDTOEATTHISBEMOREFERTILEIfyouthinkthatoystersareyouronlysourceofboostingyoursexualsuper-powers,thenyourpartnerprobablywon’tbegettingpregnantanytimesoon.Adietfullofnutrient-densevitaminsandmineralsfoundincollardgreenshasbeenproventohelpprotectyourspermfromcellulardamageandmakeyourswimmersfasterthanMichaelPhelpsinanOlympicpool.
BLASTFATWhystarveyourself?Thesimplestwaytolookatweightlossisthatyouneedtofillyourgutwiththerightstuffsoyourbodycanburnofftheexcess.Ultimately,thatmeanseatinglowcaloriemeals,notnecessarilyeatingless.Packyourstomachfulloflowcaloriefoodslikecollardgreens.You’llbefull
andyourbodywillbeburningoffallthecheeseburgersofthepast.
STRONGERBONESOnecup(30g)ofcollardgreenshasmorebone-buildingcalciumthanacupofmilk.AddinsomevitaminC,andyourbodyisalmostguaranteedtoabsorballthatcalciuminrecordtime.Also,collardgreensarehighinvitaminK,whichwilltakeyourcalcium-lacedbonesandmakethemevenstronger.Thatmeansfewerinjuries,astrongerframeforbuildingmoremuscle,andquitepossiblywinningyourlocalbar’sarmwrestlingchallenge.
BUYINGTIPS•Firmcollardgreenleavesareonyourshoppinglist.Makesurethereisnowiltingontheleafandthatyourgrocerhasbeenstoringtheminarefrigeratedstate.Ifthey’reyelloworbrown,passonthem.•Smallerleavesareyoungerandlessbitter.•Whenyougetthemhome,keepthemrefrigeratedinaplasticbagthat’ssealedwithaslittleairinsideaspossible.
TASTES=servingofgreenfood
SAUTÉEDLEMONGARLICCOLLARDGREENS 2cups(60g)collardgreensPinchortwoofsaltLemonjuice2teaspoons(10g)garlic
Boilthecollardgreensfor3minutesinsaltwater.Draininacolanderandthenimmersethegreensinabowlofcoldwatertostopthecookingprocess.Gatherahandfulofgreens,liftthemoutofthewater,andsqueezedry.Choptheleaves,sautéthemincoconutoil,andaddlemonandgarlicforflavor.
ENERGY-PACKEDGREENS BYCHEFJOSHKATT,OWNEROFKITCHFIX4cups(275g)leafygreens,roughlychopped(kale,collardgreens,orspinach)1/2anapple,slicedthin1/2anonion,julienned(cutinhalf,thensliced)1tablespoon(15ml)coconutoil1smallclovegarlic,mincedSaltandpeppertotaste
Heatalargepanovermediumhighheatandaddthecoconutoiltomelt.Oncetheoilishot,addthejuliennedonionandsauté.Astheonionsstarttobrown,addthethinlyslicedapples.Afterstirringtheapplesandonionsaroundtogether,seasonthemwithatouchofsaltandpepper.Ifaddinggarlic,addatthispoint.Thepanshouldbesizzlingasyou’restirringtheingredientsaround.Addthegreens.Atfirstthepanwillbeoverwhelmed,butveryquicklythegreenswillstarttolosetheirwateranddramaticallydecreaseinsize.Keepstirring.Oncethegreenshavecookedfor3to4minutesremovethemfromthepanandserve.
TIP:Makesuretocutyourgreenssmallsotheyareeasytoeatlater.Thisdishworksgreatwithporkorchicken.
STUFFEDCOLLARDGREENS 3collardgreenleaves,blanched1/2headgreencabbage,chopped8Brusselssprouts,finelychopped
5asparagusstalks,chopped1smallsweetpotato,finelydiced1/2cup(86g)cookedquinoa
Lightlystirfrycollardgreensinthecoconutoiluntilwilted.Placethechoppedvegetables,potato,andquinoaintothecenterofacollardgreenandwrap.Placethewrapsintoabakingdish.Bakeat350°F(180°Corgasmark4)for40minutes.
EasyAdd-OnstoYourDiet1.Useleavesaswrapsforsandwiches,droppingthebreadslicesandsubsequentcarbs.2.Wrapgroundmeatsintheleavestomakeagreentaco.
CUCUMBERCucumberhasprobablybeeninyourdietsinceyouwereakid.They’recommon,they’replentiful,andthey’reeasilybypassed.We’resuggestingthatyougobacktothecucumberdishandpickupmorethanjustacoupleslices.It’llhelpyougrowhair,stayhydrated,andhelpyoulookbetterthanyou’veeverthoughtpossible.
NUTRITIONALINFORMATION1/2cup(60g)slices Calories: 8Fat: 0gCarbohydrate: 1.89gDietaryfiber: 0.3gSugar: 0.87gProtein: 0.34g
YOUNEEDTOEATTHISGROWMOREHAIRGettingalittlethinonthetopthere,buddy?Whatifwetoldyouthatinsteadofputtingharmfulchemicalsonyourscalp,allyouhadtodowaseatsomethingthat’sbeeninyourdietsinceyouwerealittlekid?Interested?Wethoughtso.Cucumberisyoursuper-friendforhairgrowth.Packedwithsilica,whichisanimportantelementtoyourhair,cucumberwillnotonlyhelppreventbaldness,itcanalsostimulatenewhairgrowth.
STAYHYDRATEDWhyiscucumberanexcellentfoodtohelpyoustayhydrated?It’scomposedof95percentwater.Simpleenoughforyou?
BETTERSKINWithmagnesium,silicon,andpotassiuminitsdeliverydossier,cucumbersbecomeaskin-improving
shamanforallguysoutthere.Didyouthinkwomenwereputtingthemontheireyesjusttoavoidlookingatyou?Italsohasabio-availableformofsilicathatcanhelphealdamagetoyourskin,nails,andhair.
TASTES=servingofgreenfood
NATURE’SJUSTFORMENJUICE 1/2pineapple,chopped2smallcucumbers1inch(2.5cm)pieceofginger
Processalloftheingredientsthroughajuicer.Servecold.
CUCUMBERWATERSliceacucumberandaddittowater.Makesuretowashwellbeforeadding,ifkeepingthepeelon.
EasyAdd-OnstoYourDiet1.Useinsalads,sandwiches,andwraps.2.Sliceanddrizzlewithlimejuiceaftersprinklingsomepaprikaontopforafreshsnackwithsomekick.3.Replacechipswithcucumberslicesfordipdishessuchasguacamole,salsa,orartichokedip.4.Addslicedcucumbertoyourwaterforaboostinfreshflavor.
STORAGETIPS•Refrigerationisallyoureallyneedtodotokeepthisonelastingforaboutaweek.•Ifyoucutacucumber,don’tstoreitpastacoupleofdays.
DILLYou’veencountereddillinyourpast.It’sprobablybeenonaplateoffishandyou’veeatenitwithoutpayinganyrealattentiontoit.Ifyou’velookedintoitanyfurther,youprobablythinkit’sbunkbecausesomanypeopleouttherearesayingsomanyamazingthingsabouthowdillcanimproveyourhealth.It’snotbunk.Putdillinyourdiet.Really.
NUTRITIONALINFORMATION1cup(65g),sprigs Calories: 4Fat: 0gCarbohydrate: 1.89gDietaryfiber: 0gSugars: 0gProtein: 0g
YOUNEEDTOEATTHISBEATBADBREATHThisonemaybetooeasy.Beyondjustbadbreath,someguyshavebacteriaintheirmouththatcauseshalitosis.Youcanbeatthatbychewingdill.Itwon’tjustcoverthesmell;itwillactuallyseekoutthebacteriaandkillthelittlebuggerswhileyouchew.
STOMACHPAINRELIEFIfyou’veeverexperiencedamildorseverestomachpain,you’rewellawarethatyourgutcanstopyoudeadinyourtracksnomatterhowhealthyyouare.Dillfightsoffdiarrhea,relievescramps,reducesacidreflux,andcaneasejustaboutanystomachpain,includingexcessgasorsimplylossofappetite.
FINDCALMWantmoresleep?Wanttoreducetension?Justwanttocalmyourselfdown?Theessentialoilsfoundindillaretheanswerstoyourstress-filleddays,pal.
TASTES=servingofgreenfood
DILLVEGETABLEDIP1/2cup(115g)organic,wholesourcream2tablespoons(30ml)lemonjuice1teaspoon(1g)ofdrieddillor4teaspoons(5g)offreshdillBlackpeppertotaste
Combinealloftheingredientsandserveasadipforvegetables.
DILLSALMONBURGERS1can(6ounces[170g])wildsalmon1wholeegg1/4cup(40g)redonion,chopped1lemon,juiced1tablespoon(4g)choppeddill3tablespoons(33g)Dijonmustard
Mixalloftheingredientsinabowl.Formintoburgers.Baketheseat350°F(180°Corgasmark4)for15minutes.
EasyAdd-OnstoYourDiet1.Usewhencookingfish.2.Useinsalads,soups,andstir-frydishes.3.Chewforfresherbreath.
STORAGETIPS•Storeintherefrigeratoreitherwrappedinadamppapertowelorwithitsstemsplacedinacontainerofwater.•Dillisfragilesoitwillonlykeepfreshforabouttwodays.
FENNELIfthere’sonethingaboutgreenfoods,they’reprobablynotgoingtoenticeyourattentionlikeasteakoraplateofnachos.Fennelisaprimeexampleofthis.Whileonthesurfaceitlookslikeanyoldsproutoutofyourwife’svegetablegarden,acloserlookwillshowthattheactualbulboffennelistotallydifferent.Youdon’thavetoloveitslookortastetobenefitfromitthough.Tryitasateaorsimplyinastirfryandyou’llbehavingbetter,longersexandlivinglongenoughtoenjoyit.
NUTRITIONALINFORMATION1cup(100g) Calories: 27Fat: 0.2gCarbohydrate: 6gDietaryfiber: 2.7gSugar: 0gProtein: 1.1g
YOUNEEDTOEATTHISFIGHTCANCERFennelcouldbeyourtickettobeatingcoloncancer.It’salsoanticarcinogenic,whichmeansitcanbeahugeresourceforpeopleundergoingradiationorchemotherapytreatments.
BETTERSEXKnownforyearsasalibidobooster,fennelhasbeenproventoincreasesexualdesiresinbothmalesandfemales.Formenspecifically,itcanrelievebladderandprostateissues,prolongorgasms,andultimatelymakemenlastlonger.
STRENGTHENYOURSTOMACHFennelcanhelpinamyriadofstomachailmentsincludingcolic,heartburn,indigestion,spasmsofthedigestivetract,andpainfulgas,whilealsoactingasanappetitesuppressant.FennelcanalsohelpgastricmotilityandaidinbeatingIrritableBowelSyndrome(IBS).
STORAGETIPS•First,washyourfennelwithcoldwater.Patitdryandcutthestalksfromthebulb.•Theouterlayermayhaveastringyconsistency,soyoucanopttopeelitoffwithavegetablepeeler.
COOKINGTIPS•Ifthefennelisgoingtobeusedindishessuchassalads,orindishesthatrequireshortcooktimes,slicethebulbthinly.•Ifthefennelwillberoastedorbraised,chopthebulbinhalftomakewedges.•Thecorecanberemovedifthecookingtimeisbrief,butwithlongercooktimes,thecorewillbecomesoft.
TASTES=servingofgreenfood
FENNEL,PEAR,ANDGINGERJUICE 2inches(5cm)freshginger1/2bulbfennel1pear,cored4freshmintleaves
Processalloftheingredientsthroughajuicer.Servecold.
DIGESTIONSMOOTHIE 1/2cup(120ml)coconutmilkor1/2cup(120ml)water1cup(100g)roughlychoppedfennelbulb(approximatelyonesmallfennelbulb,cored)1smallpear,cored2leavesofdinosaurkale(roughlychoppedinto2inch(5cm)pieces)1tablespoon(14g)almondbutter(addmoretothicken)
Blendalloftheingredientsonhigh,untilsmooth.
FENNELMINTTEA 10to12mintleaves4cups(950ml)waterHandfuloffennelfronds(thefeatheryleaves)andseeds
Putthewaterinateakettleandheatuntilboiling.Addthemintleavesandfennelfrondsandseeds.Letthissteepfor20minutes.Putmixturethroughasievetoremoveherbs.
EasyAdd-OnstoYourDiet1.Shavefennelandaddtosaladsforadeliciouslicoriceflavor.2.Caramelizeonionsandfennelandaddtoproteinservedatmealsforatastycombo.3.Addtostir-frydishes.4.Chopfennelandaddtosoupforanotherflavor.5.Chewfennelseedsaftermealstohelpwithdigestionandsootheupsetstomachs.
GREENAPPLEWe’llspareyoutheclichéaboutanappleadayandsimplynotethatgreenapplesareastapleofanyhealthydiet.Werecommendyoueattheskinsoyoucangetthefullbenefit.Washtheskinbeforeeating.Ifyouslicethemupandhatethebrowningthateventuallydevelops,squirtsomelemonjuiceontopandthey’regoodasnew.
NUTRITIONALINFORMATION1medium,3-inch(7.5-cm)diameter Calories: 95Fat: 0.31gCarbohydrate: 25gDietaryfiber: 4.4gSugar: 19gProtein: 0.47g
YOUNEEDTOEATTHISWHITERTEETHChewingandbitinganapplestimulatestheproductionofsaliva,whichreducesbacteriainyourmouthand,asaresult,toothdecay.Apples,especiallythedensegreenvariety,actasabackuptoothbrushandkeepyourteethhealthierandwhiter.
MOREENERGYOneofthequickestwaystoboostyourenergylevelsisbyingestingfructose.Beforeyoureachforasoda,you’vegottorealizethatthesugarsyoufindinmostprocessedfoodsanddrinksiscomposedof
highfructosecornsyrup—essentiallygarbagesugar.Applesarepackedwithnaturalfructose—therealthing—soyou’llgetanenergyspikefromthataswellasfromthevitaminCandpowerfulantioxidantsthatyou’llalsobegettingfromyourlittlegreenbuddy.
STAYSHARPStudiessuggestthateatinggreenapplescanhelpcombatAlzheimer’sandParkinson’sdiseases.Ultimately,theyhelpslowdowntheagingprocessofthebrain,whichwillkeepyourbrainoutofthefogandreadytogoatahighlevelforyearstocome.
EasyAdd-OnstoYourDiet1.Addpeanutoralmondbuttertoslicesforagreatpre-orpost-workoutsnack.2.Sliceverythinandaddtosaladsforaflavorandvitaminboost.3.AddtoGreekyogurtoruseslicesofappleasadipper.
GOORGANICNON-ORGANICAPPLESAREGREAT,BUTWHATYOUCAN’TSEEONTHESKINOFYOURFRESHFRUITDOESLIMITTHEHEALTHBENEFITS.APPLESAREINTHETOPTWELVEFOODSWITHTHEMOSTPESTICIDERESIDUES.ORGANICSWON’THAVETHATPROBLEM,ANDTHEY’LLHAVE15PERCENTMOREANTIOXIDANTSFORYOUTOBEHEALTHIERTHANEVER.
STORAGETIPS•Storeripeapplesinyourfridge’scrispertoslowripeningandmaintaincrispness,buttossanybruisedormoldyonesthatmightbesittingintherefromlastweek’sgroceryrun.•Applesripenmuchfasterwhenstoredatroomtemperature.Don’tstorethemwithleafygreensbecausetheethylenegasproducedbyapplesastheymaturecandamageyourgreens.Butthisgascanspeedtheripeningprocessofpearsandbananas—justthrowanappleinapaperbagwiththeseandthey’llripenquicker.
TASTES=servingofgreenfood
GREENAPPLEANDGINGERSMOOTHIE 1greenapple,coredandchunked1/2cup(15g)frozenspinach1/2inch(1.3cm)piecepeeledfreshginger,chopped10ounces(285ml)water
Blendalloftheingredientsonhigh,untilsmooth.
GREENAPPLESALSA 1cup(125g)greenapple,chopped2/3cup(80g)celery,diced2/3cup(45g)cucumbers,diced2/3cup(110g)redonion,diced1/4cup(4g)freshcilantro,minced1/4cup(60ml)applecidervinegar2tablespoons(30ml)lemonjuice1/4teaspoonsalt
Mixalloftheingredientstogetherandservewithchips.
PBBITES1greenapple;peanutbutter;groundflaxseed
Cuttheappleintoslices.Spreadpeanutbutterontheslices.Sprinklewithflaxseed.
GETYOURPHYLLSMOOTHIE Ifyou’vehadatotallygreenlessday,planonthissmoothieatnighttocatchupandpacksevenservingsofgreenfoodsintoonedrink.2cups(60g)spinach1greenapple1kiwi1/2avocado
2tablespoons(8g)freshparsley1tablespoon(15g)spirulinapowder6ounces(175ml)waterorcoconutwater
Blendalloftheingredientsonhigh,untilsmooth.
NOTE:Itcanbetemptingtogolightonthegreensandheavyonthefruit.Youknowyouaremakingthesmoothiecorrectly,andaddingenoughgreenswhenthesmoothieisactuallybrightgreenincolor.
GREENBEANSMostofthetime,thegreenbeansonyourtablearedrowninginbutterorareapartofamayonnaise-infusedsaladofsomekind.Greenbeans,however,donotneeddairytobepartofagreatmeal.Infact,greenbeanscanbeoneofthemostversatilefoodsyoucanincludeinahealthydiet.They’regreatassnacks,partofasalad,sidedish,orevenmixedintoyourmaincourse.
NUTRITIONALINFORMATION1cup(100g) Calories: 34Fat: 0gCarbohydrate: 8gDietaryfiber: 4gSugars: 2gProtein: 2g
YOUNEEDTOEATTHISSTRONGERBODYYou’reonlyasstrongastheweakestpartofyourbody.Formostguys,jointsareaseriousconcern—especiallyafteryearsofweightliftingandplayingsports.Greenbeanscanhelpstrengthenyourjoints,bones,andconnectivetissuebecausethey’reagreatsourceofsilicon.Addingthistoyourdietwillallbuteraseallyourachesandpainsandmakeyoumorefitintheprocess.
PRIMEDMUSCLES
Greenbeansarepackedwithironthathelpsoxygenflowthroughyourlungsandaroundyourbloodstream.Thiswillensureyourbrainandallyourmusclesareworkingattopcondition.Greenbeansarealsoaproteinsourcethatisverylowincalories.Snackonthisandyou’llbeburningcalorieswhilefuelingyourmusclegains.
HEALTHIERLOOKINGSKINYourwifeappliescollagen-lacedcosmeticstoherface.Youdon’t.Whatyoucandoiseatgreenbeansandmakeyourskinlookbetterfromtheinsideoutbecausebydoingso,you’llbetakinginsomeofnature’sbestcollagen.
TASTES=servingofgreenfood
HONEYCASHEWGREENBEANS 2cups(200g)freshgreenbeans,trimmed2tablespoons(18g)coarselychoppedcashews3teaspoons(15ml)coconutoil1tablespoon(20g)rawhoney
Placethegreenbeansinasteamerbasket.Placethisinasaucepanover1inch(2.5cm)ofwaterandbringtoaboil.Coverandsteamuntilcrisptender.Inasmallskillet,sautécashewsinthecoconutoilforabout2minutesoruntilgoldenbrown.Stirinthehoneyandheatthrough.Transferthebeanstoaservingbowlandtosstocoat.Serveimmediately.
GREENBEANFRIES 2cups(200g)greenbeans,trimmed1tablespoon(15ml)coconutoilSaltandpepper
Coatthegreenbeansincoconutoilandseasonwithsaltandpepper.Bakeon400°F(200°Corgasmark6)for20minutes,butturnat15minutes.Theyaredonewhentherearebrownspotsandtheyaresomewhatshriveled.
SPICYGREENBEANS 2cups(200g)greenbeans,trimmedSaltandpepper3tablespoons(45ml)oliveoil2clovesgarlic,thinlysliced1/4to1/2teaspooncrushedredpepper
Cookthegreenbeansinboiledsaltedwateruntiltender.Drainwhenfinished.Wipeoutthesaucepanandheattheoilandgarlicovermediumheatfor2minutes.Addthegreenbeans,salt,andpepper,andtosstocombine.Sprinklewiththecrushedredpepper.
WHICHBEAN?GREENBEANS,LIKEMOSTVEGETABLES,AREBESTPURCHASEDFRESHIFPOSSIBLE.HOWEVER,FROZENANDCANNEDBEANSCANSTILLPROVIDEMANYBENEFICIALNUTRIENTS.FRESHGREENBEANSCANRETAINAHIGHNUTRIENTCONTENTAFTERFREEZINGFORTHREETOSIXMONTHS.GREENBEANSTHATHAVEBEENFROZENANDTHENCOOKEDCANRETAINUPTO90PERCENTOFVITAMINSB6ANDB12,WHILECANNEDGREEN
BEANSCANLOSEABOUT1/3OFTHEIRPHENOLICCOMPOUNDSANDSMALLQUANTITIESOFBVITAMINSINCLUDINGFOLICACID.IFPURCHASINGFRESHGREENBEANS,IT’SADVANTAGEOUSTOBUYTHEMFROMSTORESTHATSELLTHEMLOOSETOPICKOUTTHEBESTLOOKINGBEANS.QUALITYGREENBEANSAREBRIGHTGREENINCOLOR,ANDAREFIRMANDSMOOTHTOTHETOUCHWITHOUTANYBROWNSPOTSORDISCOLORATION.
EasyAdd-OnstoYourDiet1.Eatrawasasnackbetweenmeals.2.Sautéwithonionsandtomatoandaddtoproteinofchoice.3.Addtosaladsoruseasadipper.
STORAGETIPS•Whenpreparingfreshgreenbeansforstorage,thepodsshouldbeplacedunwashedinaplasticbag.Ifthebeansarewhole,theycanbekeptintherefrigeratorforaboutsevendays.•Whenfreezingandstoringfreshgreenbeans,itisrecommendedtofirststeamthebeansfortwotothreeminutes.Oncethebeanshavebeenremovedfromheatandthoroughlycooled,placetheminfreezerbagsandthenstoretheminthefreezer.
PREPTIP•Topreparegreenbeansforcooking,rinsethebeansunderrunningwater.Theendsshouldtheneitherbecutoffwithaknifeorsnappedoff.Thehealthiestmethodtocookgreenbeansisbysteamingthemwholeinapotfilledwith2inches(5cm)ofboilingwaterforfiveminutes.
GREENGRAPESIsthereanythingmoreregalthanbeingfedgreengrapes?Well,wecan’tguaranteeanyonewillfeedyougrapes,butwedorecommendyoueatthemasoftenasyoucan.They’repackedwithallthegoodnessyou’vegrowntoexpectfromthegreensinthisbook.They’realsooneoftheverybestsnacksforpeoplewhoareonthegoandwanttoloseweightorbepamperedlikeanemperor—youknowwhoyouare.
NUTRITIONALINFORMATION1cup(150g) Calories: 104Fat: 0.2gCarbohydrate: 27gDietaryfiber: 1.4gSugar: 23gProtein: 1.1g
YOUNEEDTOEATTHISFORSUNSCREENProtectyourskinfromtheinsidebychowingdownonsomegreengrapes.TheselittleguyswillfendoffthenegativeeffectsofUVradiationbecauseofthepowerfulpolyphenolsthey’repackedwiththatpreventphotocarcinogenesisonourskin.
BOUNCEBACKGreengrapeswillreplenishelectrolytesthathelpwithfluidbalanceandproperacidityoftheblood.Theseelectrolytesalsohelpreplenishthebodyafterastrenuousworkoutoranyphysicalactivity.Thatmeansyou’llbouncebackfasterandbereadytogosooner.
HYDRATEANDBOOSTENERGYGrapesare80percentwatersotheyactasagreathydratorwhenincludedinyourdiet.Becausethey’realsolowontheglycemicindex,they’llreleaseglucoseintoyoursystemslowerandthusboostyourenergylevelswaylongerthananysugar-packedenergydrinkorsnack.
TASTES=servingofgreenfood
PRE-WORKOUTSMOOTHIE 1cup(150g)seedlessgreengrapes1banana1cup(30g)spinach,raw1/2cup(120ml)water,ice
Blendalloftheingredientsonhigh,untilsmooth.
SAUTÉEDGRAPESANDGOATCHEESE 2ounces(55g)goatcheese,balled1cup(150g)greengrapes,slicedinhalf1/2tablespoon(2g)oregano,fresh,chopped1/2tablespoon(1.2g)thyme,fresh,chopped
Rollthegoatcheeseintosmallballsandplacethemonaplate.Sautéthegrapesovermediumheatonstovetopincoconutoiluntilwarm,aboutoneminute.Pourthegrapesontothegoatcheeseballs.Addoreganoandthymeandserveimmediately.
THE“HJ” BYKRISTINASCIARRA,OWNER,HARVESTJUICERY2stalkscelery1cup(30g)spinach,raw1/2cup(75g)grapesPinchofPortuguesesaltcreamorunrefinedseasalt
Processalloftheingredientsthroughajuicer.Proportionsshouldbe:2partsspinach,1partcelery,and1partgrape
PISTACHIOSANDGRAPES Pistachiosandgreengrapes
GREENTRAILMIX Greenraisinsandpistachiostrailmix
EasyAdd-OnstoYourDiet1.Freezeandputinwineglassestochillwine.2.Roastwithalmondsandservewithcrumbledgoatcheese.3.Addtooatmealorbroccolisalad.
BUYINGANDSTORAGETIPS•Grapesshouldbefirmandsnugtotheirstem.Grabthebunchandgiveitashake.Iflotsofgrapesfall,it’sprobablynotthefreshest.Lookforaslightyellowtingeincolorandavoidanythatarebrowning.•Makesuretorefrigerateinaplasticbagandwashthoroughlybeforeeating.
GREENONIONS
Theymaylooklikedeformedgrasscylinders,butgreenonions,alsoknownasscallions,havealotgoingforthembeyondstinkinglessthanthebigwhiteorredonionsyou’reusedto.Theyhave100timesmorephytonutrientsthantheircousinsand,sincetheyhavefewerlayerstopeeloffanddiscard—andtheoutsidelayershavethemostbenefits—they’reactuallymorenutritiousforyou.Andthey’reeasytoeat:Chopthemandeatthem.Or,ifyou’refeelingfancy,steamthemverylightly.Hardenoughforyou?
NUTRITIONALINFORMATION1tablespoon(10g) Calories: 1Fat: 0gCarbohydrate: 0gDietaryfiber: 0gSugar: 0gProtein: 0g
YOUNEEDTOEATTHISBETTERVISIONComparedtowhiteonions,greenonionscontainhigheramountsofcarotenoids,namelyvitaminA,lutein,andzeaxanathin,whichareespeciallyimportantforeyehealth.Luteinandzeaxanathinworktogethertopreventcelldamageandfightmaculardegenerationandcanpreventcornealulcers,aswellasnightblindness.
HEARTHEALTHANDDEPRESSIONKILLERGreenonionsarepackedwithfolate,whichhasbeenshowntoreducelevelsofhomocysteineinmen
thatislinkedtoareductioninheartdiseaseandriskofstroke.Lowlevelsoffolatearealsocommoninmenwhoaredepressed,soaddinginsomegreenonionstoyourdietcouldpreventdepression.
LOWERBLOODPRESSUREOnionsarerichsourcesofphytonutrients,includingquercetin,whichisbelievedtohaveanti-inflammatoryandantioxidantpropertiestoblockthecreationofLDLcholesterolandtolowerbloodpressure.
TASTES=servingofgreenfood
PEPPERANDONIONOMELETTE 3eggs1/2cup(75g)greenbellpeppers,chopped1/4cup(40g)greenonions,chopped1tablespoon(15ml)refinedcoconutoil4ounces(115g)chickensausage(optional)
Whisktheeggsandpourthemintoaheatedpan.Leteggsset.Cookoneachsideinthecoconutoil,andthenaddthepeppersandonionsintothecenter.Folditoverthecookedeggintoanomelet.
EasyAdd-OnstoYourDiet1.Includeinnachos,soups,andstir-frydishes.2.Addtogroundmeatbeforecookingtoaddflavor.3.Includeinyourscrambledeggsorsimplytopyourproteininyourmaincourse.
STORAGETIPS•Greenonionsareeasytokeep.Simplystoretheminajarwithsomewateronyourcounterorinyourfridge.•Ifthejarrouteisn’tyourstyle,wraptheminapapertowelandputtheminyourfridge’scrisper.
GREENPEASHere’ssomethingyoumaynotknowaboutgreenpeas:They’reactuallylegumes,notvegetables.Here’ssomethingyou’llactuallycareabout:Peascanbeafundamentalbuildingblockinyourquesttolookyourbest,aidinginlosingweight,buildingmuscle,andhelpingyoulivealong,healthylife.
NUTRITIONALINFORMATION1cup(145g) Calories: 118Protein: 8gFat: 0.6gCarbohydrate: 21gDietaryfiber: 7gSugar: 8g
YOUNEEDTOEATTHISPROTEINPUNCHOnecup(145g)ofgreenpeascontains8gramsofprotein,whichismuchhigherthanothergreens,suchaskaleandspinach.Youneedproteintofeedyourmuscles,andaddingpeastoyourdailydosewillyieldresults.Researchhasalsofoundthatpeaproteincouldprolongtheonsetofkidneydiseaseinpeoplewithhighbloodpressure.
MUSCLEUPPeasarefullofvitamins,suchasvitaminC(oneservingpacks96percentoryourdailyrecommendedintake),vitaminA(oneservingwillstockyouupwith22percentofyourdailydose),andlutein,whichprotectsyourcellsfromthetypeofdamagethatcanoccurafteraworkout.Helpingyourbodyovercomethesestresseswillensurerapidgains.
FILLUPANDDROPWEIGHTAgreatsourceoffiberwith7gramspercup,peaswillfillyouupandkeepyoufull.Thatmeanslesssnacking.Lesssnackingmeanslessfataroundyourmiddle.Lessfataroundyourmiddlemeansalongerlifeandmoreattentionfromyoursignificantother.
SNAPTOIT
Whenpreparingfreshpeastobecooked,thebestwaytoremovethepeasfromtheirpodsistosnapthetopandpullthethreadonthesidesofthepods.
TASTES=servingofgreenfood
ROSEMARYGREENPEASALAD 2cups(260g)frozengreenpeas,thawed3/4cup(90g)driedcranberries4teaspoons(2.8g)choppedfreshrosemary1/2cup(120ml)oliveoil1/4cup(60ml)redwinevinegarSaltandpeppertotaste
Afterthepeasarethawed,combinepeas,cranberries,rosemary,oliveoil,andredwinevinegarinbowl.Stirandcoattheingredientsevenlyinoilandvinegar.Addsaltandpeppertotaste.
GREENPOTATOCAKES 1cup(225g)mashedpotatoes1egg,lightlybeaten1/2cup(15g)spinach,chopped1/4cup(32g)greenpeas,lightlymashed1tablespoon(4g)freshparsley,chopped2tablespoons(30ml)coconutoil
Inamixingbowl,stirtogetherthemashedpotatoes,egg,spinach,peas,andparsley.Formintoballsaboutthesizeofgolfballs,andflattenintocakes.Panfryinthecoconutoil,turningonce,untilgolden-brown.
EasyAdd-OnstoYourDiet1.Warmwithsomeseasaltandoliveoilasasidedishorincludeinyourothersides,suchaspotatoesorrice.2.Includeinstir-frydishesoreggscrambles.3.Sautéwithotherveggiestocreateagreatsideoraddinproteinofchoicetomakeitintoamain.
STORAGETIPS•Themajorityofgreenpeasareeithercannedorfrozen,freshvarietiesarelesscommon.•Frozengreenpeasshouldideallybeconsumedbetweensixtotwelvemonthsafterthepackingdate.
•Youngerpeasarestarchierandmoretenderthanmaturepeas.
GREENPEPPERGreenpeppersaren’tspicy,aren’tnecessarilysweet,andareessentiallyyoungredpeppers.Thatmightnotexciteyou,buteatingthesepepperswillmakeyouhealthier.Thegreenoneshavebeenproventohavemorephenolicsthanredones.Somethingthat’llkeepyoulivinglonger.
NUTRITIONALINFORMATION1/2cup(75g),sliced Calories: 9Fat: 0gCarbohydrate: 2.13gDietaryfiber: 0.8gSugar: 1.10gProtein: 0.40g
YOUNEEDTOEATTHISFORSNACKINGBecauseoftheirnearperfectnutritionalprofile,greenpeppersareagreatsnackthatcanboostyourenergylevels,fillyouupwithoutconsumingalotofcalories,andaidinweightloss.
INSTANTBOOSTVitaminCisanall-star.Itboostsyourimmunesystemandhelpsyourbodyrunatitsverybest,nomatterhowyou’retreatingit.Whenyou’rethinkingaboutvitaminC,you’reprobablyimagininganorange,butagreenpepperhasmorethanyourdailyrecommendedintakeofthestuff,sosliceitupandenjoybeinghealthywithwhatcouldpossiblybeconsideredtheneworangejuice!
CLEARSKINGreenpepperscontainquercetin.Youdon’tneedtoknowhowtospellitorpronounceit.Allyouneedtoknowisthatit’llmakeyourskinlookbetter.
TASTES=servingofgreenfood
BAKEDGREENPEPPERS1greenpepperGarlicsalt
Pre-heatyourovento400°F(200°Corgasmark6).Cutthegreenpepperintostripsandplacethemonabakingpan.Bakeuntilslightlytender.Dipinhummus,salsa,guacamole,ordipofyourchoice.
OATMEALFORMEN 1cup(80g)cookedoatmeal,glutenfree1cup(150g)greenpeppers,sautéed(addanygreens)2teaspoons(10ml)coconutoil1egg,servedanystyleSaltandpepper
Cooktheplainoatswithwater.Addyourchoiceofsteamedorsautéedveggiestotheoatmeal.Topwithaneggforextraproteinandseasonwithsaltandpepper.
GREENPEPPERSANDHUMMUS1cup(150g)greenpeppersorbroccoliandhummus
OPTIONAL:Mixorblendchoppedolivesinthehummus.
EGG-STUFFEDGREENPEPPER2eggs1greenpepper2ounces(55g)diced,cookedbaconorotherbreakfastsausage
Cutoffthetopandhollowoutagreenpepperandfillitwithtwocrackedwholeeggsandcookedbaconorsausage.Sprinklethiswithsaltandpepper.Bakeuntiltheeggsarecookedthrough.
GRASS-FEDSTEAKFAJITAS4to6ounces(115to165g)steak,grassfed1cup(150g)greenpeppers,chopped1/2cup(80g)onions,chopped
1clovegarlic,choppedCuminandchilipowdertotaste
Searthegrass-fedsteakstripsinapan,andthenfinishcookingintheovenat350°F(180°Corgasmark4).Then,sautéthepeppersandonionsinthecoconutoil.Addchoppedgarlic,cumin,andchilipowder.Putthesteakbackintothepanwiththecookedvegetables.Cookafewmoreminutes,thenserve.
ANDONE:Servewithasideofguacamole.
EasyAdd-OnstoYourDiet1.Stuffwithriceorquinoa,andgroundproteinforagreatmeal.2.Includeinsalsa,guacamole,stir-frydishes,oreggscrambles.3.Sautéwithotherveggiestocreateagreatsideoraddinproteinofchoicetomakeitintoamain.
STORAGETIPS•Storefreshgreenpeppersinaplasticbaginyourvegetablecrisperandthey’lllastabouttwoweeks.•Ifyou’refreezing,sliceorchoppeppersandspreadthemflatinanairtightcontainerorheavy-dutyfreezerbags.Surprisingly,they’llbegoodforalmostayear.
GREENTEAItwouldbeeasiertotellyouwhatgreenteadoesn’tdotoimproveyourhealth.Itwon’tgrowbackanyseveredlimbs.That’saboutit.Ifyouhaven’theardhowgreenteacanhelpyouinliterallyhundredsofways,youhaven’tbeensteppingoutofyourmancaveenough.Solet’sforgenewground:Makesometea.
NUTRITIONALINFORMATION8ounces(235ml),brewed Calories: 2Fat: 0gCarbohydrate: 1gDietaryfiber: 0gSugar: 0gProtein: 0g
YOUNEEDTOEATTHISFORWEIGHTLOSSEverheardofcatechin?Don’tworry.Greenteaisfullofit,andit’sbeenproventohelpreducebodyfat—especiallyaroundyourbelly.Wantanevengreaterboostinyourfatlossjourney?Trymatcha,apowdermadefromwholegreentealeaves.
MENTALCLARITYGreenteacontainstheanine,whichisastimulantthatsuperchargesyourbrain’sneurotransmittersto
increaseyouralphabrainwaveactivity.Itmakesyoucalm,whilehelpingyouconcentrate.Theeffectcanlastforuptofourhours.
BEATBADBREATHPolyphenolsfightbacteriainyourmouththatcausebadbreath.Guesswhatdrinkisfullofthesepolyphenols?Greentea.Yourco-workersandyourladywillthankyou.
TASTES=servingofgreenfood
6-HOURENERGYSMOOTHIE 1mediumBanana2tablespoons(28g)almondbutter2cups(60g)spinach,fresh8to10ounces(235to285ml)chilledgreentea
Blendalloftheingredientsonhigh,untilsmooth.
PRODUCTIVI-TEA 8ounces(235ml)greentea2mintleaves
Makegreenteaandadd2mintleaves.Steepfor3to4minutesandremoveteabagandmint.
GREENTEASMOOTHIE 2cups(60g)spinach11/2cups(355ml)greentea,chilled2cups(300g)frozengreengrapes2teaspoons(10g)rawhoney1ripeavocado
Blendalloftheingredientstogetheruntilsmooth.
EasyAdd-OnstoYourDiet1.Replaceyourmorningcoffeewithgreentea.2.Includeitinyourblendedshakes.3.Mixwithmintandfruitforafresh,nutrient-densepickmeup.
STORAGEANDPREPTIPS•Itisbesttobuylooseteabecauseitishigherinqualitythanthosefoundinpackagedbags,whichareoftenlacedwithinferiorqualityleavesandbranches.Storeyourteainadarkcabinetorcompletelyopaquecontainerorresealablezippedbag.•Ifyouleaveagreenteabaginhotwatertoolong,itwillhaveastrongbittertaste.Sometimesitonlytakestwotothreeminutestobereadytodrink.Looseteaneedsevenshortertimethanatea
bag.Ifyouwanttoserveyourteachilledoroverice,werecommendincludingsomefreshfruitorsomerawhoneytosweetenyourdrink.
GUAVAThelasttimeyouwenttoMexico,youexperiencedafewthings:Tequilaonlygivesyouahangoverifyoustopdrinking,buffetisn’tsuchagreatthingafteryourfourthday,andthey’vegotsomereallyincrediblefruit.Oneofthosefruitsyoulovedsomuchwastheguava.Flavoraside,takealookatthebenefitslistedhereandyou’lllearntoloveguavaalotmore.
NUTRITIONALINFORMATION1cup(140g) Calories: 112Fat: 1.6gCarbohydrate: 24gDietaryfiber: 9gSugars: 15gProtein: 4.2g
YOUNEEDTOEATTHISTOBEATPROSTATECANCERMorethanjustaboutanyotherfoodyou’llfindattheproducecounter,guavaisalycopenesuperstar.Waymore,infactthanwatermelonortomato.Andlycopeneisoneantioxidantyoucan’tskimpon—itspecificallytargetsandfightsprostatecancer.
ASARESETConsiderguavaasyourbody’sresetbutton.PackedwithvitaminAandC,flavonoids,andsolubledietaryfiber,guavacanrebuildjustaboutanydamageyourbodyhasundergoneovertheyears.It’llboostyourimmunityagainstpotentialdisease,buildcollagentorepairyourskin,actasaseriouslaxativetoimproveyourbowelhealth,andultimatelymakeyoulookandfeelyounger.It’salsoaprimesourceofcopper,manganese,andmagnesium,whichwillimprovementalhealth,aswellasbloodvesselandnervefunction.
BUYINGANDSTORAGETIPS•Yournoseisyourbesttoolwhenyou’repickingoutguavas.Thericherthescent,thebetterthefruit.Ifyournoseisn’tenough,lookfortightskinthathasaslightgivetoitunderpressurefromyourpalm.•Makesuretheskinhaslittletonospots.•Greenguavas(unripe)shouldbestoredatroomtemperature,andripeones(yellowish-green)shouldbeleftinyourfridge.
TASTES=servingofgreenfood
GUAVAPAPAYASMOOTHIE 1cup(140g)ripepapaya2smallguavas1sprigparsley1teaspoon(5ml)lemonjuice1/2teaspoonginger1teaspoon(5ml)GradeBmaplesyrup(optional)3to4icecubes(optional)
Blendalloftheingredientsuntilsmooth.
EasyAdd-OnstoYourDiet1.PuréeandmixwithGreekyogurttomakeyourowndressing.2.Juiceguavawithothertropicalfruitstomakearefreshingdrink.3.Diceandmixintoyoursalsa,oatmeal,orcereal.
HONEYDEWMELONGreataspartofanyfruitsalad,honeydewhasmyriadhealthbenefits,butbeyondjustbeinggoodforyou,focusonhowit’sbetterforyou.Foronething,it’ssweet,andthatmakesitagreatdessertthat’sbetterthananyoftheprocessed,sugar-filleddesertsyouusuallygofor.Sogetsomethingsweet—sliceoffapieceofhoneydew.Itsurebeatsbuyingyoursnackfromavendingmachine.
NUTRITIONALINFORMATION1cup(170g) Calories: 64Fat: 0gCarbohydrate: 16gDietaryfiber: 1gSugar: 14gProtein: 1g
YOUNEEDTOEATTHISLOWERBLOODPRESSUREAmongthemanybenefitsofeatingthismelon,youcouldalsoseeanimprovementifyou’vegothighbloodpressure.Why?Sincehoneydewisagoodsourceofpotassium,whichhelpsregulatebloodflowinyourbody,you’llbeloweringyourbloodpressurewithoutpills,justbystockinguponthissweetfruit.
BETTERSKINYoumayhaveheardthatvitaminCcanhelpyoubeattheflu,butdidyouknowthatitcanhelpyoulookbetter?Byboostingcollagenlevelsinyoursystem,honeydewconsumptioncanhelpmakeyourskinlookyoungerandtighter.
TASTES=servingofgreenfood
HONEYDEWMINTJUICE 1cup(170g)honeydewmelon,chopped1GrannySmithapple,cored1pear,cored1lemon1/4cup(25g)freshmint
Processalloftheingredientsthroughajuicer.Servecold.
MINTMELONSALAD 2cups(340g)honeydew1tablespoon(15ml)freshlimejuice2/3cup(65g)choppedfreshmintleaves
Cutthehoneydewinto1-inch(2.5-cm)chunks.Drizzlethelimejuiceoverthetopandsprinklemint.Mixandcoatevenly.
EasyAdd-OnstoYourDiet1.Puréeandmixwithblueberriesasacoldsoup.2.Diceandmixwitharugulaandmintasatropicalgreensalad.3.Cutintocubeswithothermelons.Putcubesintoadeepbowlthathasafewshotsofrum,vodka,ortequila.Letthefruitssoakinthejuiceovernightandserveasasnack.
STORAGETIPS•Storewhole,ripemelonsatroomtemperatureorintherefrigeratorforuptofivedays.•Oncecut,melonshouldbestoredinaplasticbag(topreventethylenegasleakage)intherefrigeratorforuptothreedays.•Ifyou’restoringacutmelon,makesureit’splacedinanairtightcontainersothatitdoesn’tabsorbodorsfromotherfoods.
JALAPEÑOGuyslikespice.Andthat’sperfectlyokay.Butlet’sfaceit:Thejalapeñosyou’vebeeneatingareprobablynotthebest.They’vebeenpickledorliberatedfromacan.Whatyoureallywanttoreachforarethefreshonesthatactuallyhavearedtinttothem,sotheyhaven’tlostanyoftheirvitaminsandminerals.Greatforsomanymealsandsnacks,you’llhateyourselffornotincludingthesespicybuggersinyourdailydietlongago.
NUTRITIONALINFORMATION1pepper Calories: 4Fat: 0gCarbohydrate: 1gDietaryfiber: 0.4gSugar: 0.6gProtein: 0.1g
YOUNEEDTOEATTHISBURNFATJalapeñosarefullofcapsaicin,whichisthechemicalinpeppersthatmakesyourmouthfeellikeit’sonfire.Beyondjustburningyourtongue,capsaicinhasalsobeenshowntoincreaseyourmetabolismtohelptheweightlossprocess.
BETTERSEXEatingjalapeñosactivateareceptorinourbloodvesselsthatstimulatesnitricoxideproduction,whichleadstomoreandbettererections.
WHITERTEETHNotedasoneofthebestfoodsfororalcare,jalapeñosmakeyourmouthwatermorethanjustaboutanyotherfoodyou’reeating.Thatextrasalivacleansyourmouthandmakesyourpearlywhitesthatmuchwhiter.
STORAGETIPS•Storewholejalapeñosinthefridgeforaboutaweekinapaperbag.•Ifyouwanttofreezethem,youcanslicethemupandputtheminasealedplasticbagandthey’lllastforafewmonths.
EasyAdd-OnstoYourDiet1.Addtonachos,salsa,guacamole,andanyotherdip.2.Includeinyoureggscramble,sautéedveggies,orwithyourproteinsourceforsomeaddedkick.3.Addtosaladsandricedishesoreveninsidesandwiches.
TASTES=servingofgreenfood
JALAPEÑOCOOLERJUICE 1/2pineapple1cup(16g)cilantro1cucumber1/2lime1/2jalapeño
Processalloftheingredientsthroughajuicer.
MEXICANBREAKFASTPIZZA 2organiccorntostadas1avocado,mashedinabowl1/4cup(34g)jalapeños,chopped1egg,friedincoconutoil
Spreadthemashedavocadoonthetostada.Mashinabowlfirst,notonthetostada.Addthejalapeños.Topwithfriedeggincoconutoil(haveacoupleofthese!).
SLOWCOOKERCHICKENTACOS5to6bonelesschickenbreasts1envelopetacoseasoning1jarofsalsa1/2cup(70g)jalapeños
Placethechickeninthebottomoftheslowcooker,poursalsaontop,andsprinklewiththetacoseasoningandjalapeños.Cookonhighfor4to6hoursoronlowfor6to8hours.Whendone,thechickenshouldshredeasilywhenstirredwithafork.Servewithtacofixings!
KALEIsthereanyonefoodthathasbeentalkedaboutmoreinthelastfewyearsthankale?Probablynot.Thetruthiskaleiseverythingallthosefaddiettypesareclaimingittobe.We’renotsuggestingyoudropeverythingandbeatree-hugging,granola-eatinghippieaboutit.Justmakesureyougetsomebeforetheyeatitallupandyou’llbegladyoudid—bettersex,moremuscle,andlowercholesterolaresuretofollow.
NUTRITIONALINFORMATION1cup(67g),chopped Calories: 33Fat: 0.6gCarbohydrate: 6gDietaryfiber: 1gSugar: 0gProtein: 2g
YOUNEEDTOEATTHISMOREMUSCLEThechlorophyllfoundinkalehelpsincreaseredbloodcellproductionandpromotestissuegrowthandrepair.Thatmeansmoremusclegainsasyourbodyrepairseverythingandgrowsintheprocess.Italsohelpslimityourfatiguesoyou’rereadytogetbacktoitalotsooner.
LOWERCHOLESTEROLIncludingkaleinyourdietcanloweryourcholesterol—especiallyifit’salreadyhighandyou’reaman.Menwhodrankaboutahalfacup(120ml)ofkalejuiceeachdayforninetydayssawdramaticresults,includingloweredLDLandincreasedHDLandHDLtoLDLratios.
BEATINGE.D.Kaleissuchapowerfulsuperfoodthatitcanevenhelpyouinthesack.Researchhasshownthatmenhaveexperiencedincreasedbloodflowandfewerproblemswitherectiledysfunctionwhentheyconsumeadietthatincludeskale.They’vealsoseenimprovedstaminaandenergylevels.
TASTES=servingofgreenfood
DETOXJUICE 2cups(134g)kale2cups(142g)broccoli4mediumcarrots1mediumapple
Processalloftheingredientsthroughajuicer.Servecold.
KALEANDGREENAPPLESMOOTHIE 4kaleleaves(stemsremoved)2coredapples(unpeeled)1cup(235ml)almondmilk1tablespoon(20g)rawhoney
Blendalloftheingredientsonhigh,untilsmooth.
KALECHIPS 1bunchkale1tablespoon(15ml)oliveoil1teaspoon(6g)seasoningsalt
Preheatovento350°F(180°Corgasmark4).Lineacookiesheetwithparchmentpaper.Withaknifeorkitchenshears,carefullyremovetheleavesfromthethickstemsandtearintobitesizepieces.Washandthoroughlydrykalewithasaladspinner.Drizzlekalewitholiveoilandsprinklewithseasoningsalt.Bakeuntiltheedgesbrown(approximately10to15minutes).
GREENEGGS2eggs2largekaleleaves(donottrimorremovestems)PinchCelticSeaSalt2teaspoons(10ml)coconutoil
Placetheeggs,kaleleaves,andsaltinablender.Blendonhighuntilsmooth.Cooktheeggsusingthecoconutoilinfryingpanandscramble.
EasyAdd-OnstoYourDiet1.Chopupandincludeinrawgroundmeatsbeforecooking.2.Includeinyoureggscramble,sautéedveggies,orwithyourproteinsourceforsomeaddedkick.3.Replaceiceberglettucewithkaleandamixofarugulaandbeetgreensforasuper-poweredsalad.4.Makeyourownspinonguacamolebyincludingkaleinyourmix.5.Includeinyoursmoothiesandjuices.
BUYINGANDSTORAGETIPS•Makesureyoubuyorganickale.Theregularstuffhasmostlylikelybeenpackedwithpesticides.•Passonanyleavesthatarewilting,yellowing,orshowinganybrowncolor.•Storekaleinasealedbaginyourfridgeforuptofivedays.•Don’twashituntilyou’rereadytoeatit,asthewashingprocesswillpromotewilting.
KIWIThemostunassumingfruityou’lleversee.That’swhatwe’redubbingthekiwi.Fromtheoutside,itcouldpassforarockoraratherhumdrum,dry,andstarchyvegetable.Oneslicepastthefuzzyskinandyou’rewelcomedwithsomethingextremelyexoticandpowerful.
NUTRITIONALINFORMATION1mediumfruit(2inches[5cm]) Calories: 42Fat: 0.4gCarbohydrate: 10gDietaryfiber: 2gSugar: 6gProtein: 0.8g
YOUNEEDTOEATTHISBETTERSEXWhetheryou’reimpotent,tooquick,nothardenough,orjustnotthemanyouusedtobe,kiwicanhelpyouinthesack.Becausetheselittlegreenfruitsareagoodsourceofarginine,theyactasavasodilator,whichwillbringbackyourmojoandquitepossiblygiveyoubetterorgasmsaswell.
BEHAPPYRecentresearchfoundthatkiwiconsumptioncouldactuallyimproveyourmood.Infact,itcaneven
combatdepression.Subjectswhoatejustonehelpingofkiwieachdayreportedaone-thirdreductionintheirdepressionsymptoms.Thosewhoatemoresawevengreaterresults.
POSTWORKOUTBecausekiwiislowinfructose,itmakesforagreatpost-workoutsnack.Furthermore,researchhasshownthatthevitaminCinkiwiperformsbetterthanthatfromorangesorgrapefruitsinrepairingyourbodyafterintensephysicalactivity.
BUYINGANDSTORAGETIPS•Mostkiwiyoufindinthegrocerystoreisunderripe.Ifyouwanttoripenthemquickly,leavethemoutinroomtemperatureforacoupleofdays.•Storedinthefridge,youshouldexpectyourkiwitolastaboutaweek.
TASTES=servingofgreenfood
POST-WORKOUTSMOOTHIE 1cup(235ml)tartcherryjuice2mediumkiwis1tablespoon(20g)maplesyrup1to2scoopsproteinpowder—undenaturedwhey,grass-fedcowIceasneededUnrefinedsealsalt(addpinchfortraceminerals)andseaweeddulseflakes(optional)
Blendalloftheingredientsonhigh,untilsmooth.
KIWIPURÉEUsingafoodprocessororblender,blendapeeledkiwitomakeasimplefruitpuréetotoponBancakes,pancakes,waffles,orFrenchtoast.
EGG“BANCAKES”WITHPURÉEDKIWI 2eggs1mashedripebanana2teaspoons(10ml)coconutoil2mediumkiwisCinnamon
Mashtheeggsandripebananainabowl(orblendwithafoodprocessor).Pourthebatterintoapanandpan-fryincoconutoil.Sprinklewithcinnamon.Topwithpuréedkiwi.
IMMUNITYBOOST 1/2largeavocado2kiwi,peeled2tablespoons(30ml)limejuice2tablespoonsto1/4cup(30to60ml)almondorcoconutmilk1tablespoon(20g)rawhoney2to3icecubes
Placetheliquidintheblenderfirst,thenthefruitandice.Cover.Startonlowspeed,increasingtohigh
speed.Blenditupuntilcreamyandsmooth.
EasyAdd-OnstoYourDiet1.Chopupandincludeinfruitsalad.2.Sliceandincludeinmorningdishessuchaspancakesandwaffles.3.PuréeandmixwithGreekyogurtforagreatpost-workoutsnackthatwillhelprepairandbuildmuscle.
LEEKSRegardedasoneoftheoldestvegetablesontheplanet,leeksarerelatedtoonionsandgarlic,butlacktheoverpoweringflavorandscent.Whattheydon’tlack,however,isnutritionalvalueorculinaryversatility.Thebottomline:Eatingleekswillmakeyouhealthierwitheachmeal,specificallywithrelationtosomeofthemostcommonhealthhazardsformen.Anditwilladdsomepunchtojustabouteverythingyoueat.
NUTRITIONALINFORMATION1cup(104g) Calories: 54Fat: 0.3gCarbohydrate: 13gDietaryfiber: 1.6gSugar: 3.5gProtein: 1.3g
YOUNEEDTOEATTHISPROSTATEPROTECTORTheAmericanCancerInstituteestimatesnearly30,000menwilldiefromprostatecancerintheUnitedStatesin2014.Oneofyourbestbetstoavoidgettingprostatecanceristoconsumealliumveggieslikeleeks.Alliumvegetablesareafamilyofvegetablesthatcontainbeneficialsulfercompoundsthatcontributetotheiraromabutalsoprovideanti-cancerbenefits.Ifyoualreadyhaveit,thegoodnewsisthatsomeresearchindicatesthatitmaystillbehelpful.Stockup!
DON’TSWEATCHOLESTEROLBadcholesteroliscalledLDL.GoodcholesteroliscalledHDL.Ifyoudon’twanttoeverhavetoworryaboutwhatthey’recalled,makesureyourdietisfullofleeksastheylowerthebad,raisethegood,andevenstabilizeyourbloodsugar.
BEATSTRESSKaempferolmightjustbeyourbiggestallyagainsthypertensionand,youguessedit,leeksarefullofthestuff.Basically,theyprotectyourbloodvesselsandincreasetheproductionofnitricoxide,whichrelaxesyourbloodvesselsandultimatelynipsanxietyandhypertensioninthebud.
BUYINGTIPS•Thetopsoftheleeksshouldbecrispandfirm,withadarkgreencolor.Ifthey’vebeguntobrownordryout,leavethembehind.•Thebottomoftheleekshouldbeawhitebulbwithrootsstickingout.Ifit’scutordry,itisn’tfresh.
TASTES=servingofgreenfood
SAUTÉEDLEEKS2leeks,whiteandlight-greenpartsonly,halvedlengthwise,andcutcrosswiseinto1-inch(2.5-cm)pieces
1tablespoon(20g)rawhoney1teaspoon(5ml)sherryorredwinevinegar
Aftercuttingtheleeks,placetheminaheatedskilletwithalittlecoconutoilovermediumheat.Cookuntilleeksaretender,about8minutes.Removefromheat.Pourthehoneyandvinegaroverandtossinsaltandpeppertotaste.
KIWILEEKAPPLESALAD 1leek,thinlysliced1/4teaspoongarlicSalt2kiwispeeledanddiced3tablespoons(45ml)flaxoil1apple,thinlysliced3tablespoons(45ml)extra-virginoliveoil1/4teaspoonseasalt
Placealloftheingredientsinabowlandmassagetogetherfor1to2minutes.Letthissitforatleast1hourbeforeserving.
EasyAdd-OnstoYourDiet1.Chopupandtopyournachos,soup,andsalads.2.Sliceandincludeinsalsa,guacamole,andpastasauces.3.Sautéwithmixedveggiesanduseasasidedishorasabaseforamain.
LIMEAdmitit:ThelasttimeyousawalimemayhavebeenstickingoutofaCoronabottleorontherimofarumandcoke.We’renotjudging.We’rejustsayingpassonthedrinks,butkeepthelime.
NUTRITIONALINFORMATION1fruit,2inches(5cm)diameter Calories: 20Fat: 0gCarbohydrate: 7gDietaryfiber: 2gSugar: 1gProtein: 0g
YOUNEEDTOEATTHISCANCERKILLERLimesarepackedwithflavonoidscalledflavonolglycosidesthathavebeenproventopreventcelldivisionincertaincancers.Theyalsohavelimonoids,whichearlyresearchshowstohaveaverypositiveimpactonbeatingvariousformsofcancer,includingskin,mouth,lung,andcolon.
BEATHEARTBURNOnethingguysknowisheartburn.Ancientcultureshadthesolutionlongbeforeyouoverindulged:limejuice.Acoupleteaspoonsoflimejuiceaddedtohotwatercanmakeallthatpainfadeaway—justbesuretomakesmarterfoodchoicesthenexttime.
DIGESTIONYouknowyou’reinforagoodmealwhenyourmouthiswatering.You’realsohelpingyourbodydigestthatmealwhenyourmouthiswatering.Salivaproductionisatitspeakwhenyou’reabouttoscarfdownyourfavoritemealorwhenyou’rehavingsometartlimejuice.And,limejuicekicksupthepreliminarydigestionprocess.
CORRECTYOURSLICEWHENSLICINGYOURLIME,CUTITINHALF,NOTTHROUGHTHESTEMLIKEYOUNORMALLYWOULDWITHOTHERFRUITS.
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CHILILIMEPUMPKINSEEDS 11/2cupspumpkinseeds,raw1/4teaspooncayenne1/4teaspoonblackpepper1teaspoon(6g)salt3tablespoons(45ml)freshlysqueezedlimejuice
Mixthelimejuice,pepper,cayenne,andsaltandstiruntildissolved.Heatalargeskilletovermediumheat.Addthepumpkinseedsandtossfrequentlyuntiltheseedsbegintoturnlightgoldenandexpand.Addtheliquidmixtureandstirtocoatalloftheseeds.Letcoolandserveatroomtemperature.
SUPER-GREENSALAD 1largeavocado,sliced4scallions,slicedJuiceof1/2alime1/2cup(60g)cucumbercutintochunks2cups(60g)freshbabyspinachleaves
Drizzletheavocadosliceswiththelimejuiceandsetaside.Addthespinach,scallions,cucumbers,andavocadoslice.Addasaladdressing,andtoss.
EasyAdd-OnstoYourDiet1.Squeezeliquidintowater,addmintleavesandiceforarefreshing,detoxifyingdrink.2.MixjuicewithGreekyogurtandoreganotomakeagreatdipordressing.3.Bakeproteinsourceswithslicesoflimesotheflavorisabsorbed.4.Addslicesoflime,greenapple,andorangeswithsomemintleavestoredorwhitewineandseltzertomakesangria.5.Drizzleovergrilledmeatsasyou’recookingandafterprepared.
STORAGETIPS•Limescanbekeptoutatroomtemperaturewheretheywillstayfreshforuptooneweek,ifkeptoutofsunlight.•Limescanbestoredintherefrigeratorcrisper,wrappedinalooselysealedplasticbagfortento
fourteendays.Althoughtheycanbekeptlongerthanthat,ifleftforanotherseveralweeks,theywillbegintolosetheircharacteristicflavor.
MINT
Weknowthismaybeahardsell.We’retellingyouthatleavescanpositivelyaffectyourhealth.You’reaman,andyoudon’twantanythingclosetoyourmouththat’sgoingtogetyoucomparedtoarabbitorbird.Weunderstand.But,mintleavesaren’tthateasytodismiss.Youcanfindtheminsomeofthebestdrinksatyourlocalpub.Youcanalsochowdownonsomeofthebestburgersandfindthatmintiswhatmadethemstandoutsomuch.So,ifyoucangetpasttheurgetoridiculethislittleleaf,you’llfindsomeseriousbenefitsthatnearlynothingelsecanofferwithsolittleworkonyourpart,asidefromchewingorchopping.Youcandothat,can’tyou?
NUTRITIONALINFORMATION2tablespoons(12g),fresh Calories: 2Fat: 0gCarbohydrate: 0.5gDietaryfiber: 0.3gSugar: 0gProtein: 0.1g
YOUNEEDTOEATTHISMEMORYLOSSANDMENTALCLARITYDidyoueverthinkthatthesimpleactofchewingcouldimprovethewayyourbrainfunctions?Well,ifyou’rechewingmintleavesorgumwithmintextractasoneitsmainingredients,you’llbethinkingclearerinnotime.Thesimpleactofingestingmintinthismannerhasbeenproventoenhanceyourmemory,makeyoumorealert,andimprovecognitivefunction.
FATLOSSMinthaslongbeenknowntobeastimulant,butrecentstudiesindicatethatitcanalsotriggerfatlossandlimitconsumption.Bytriggeringdigestiveenzymesinyourmouth,mintcanhaveapositiveimpactonyourbody’stransformationoffatthroughtheprocessofdigestion.Bonus:It’llturnthatfatinto
energyinsteadoflettingitsitandbestoredaroundyourgut.
KILLSTINKBREATHWealreadytalkedaboutchewingmint(ormint-flavoredgum),butwe’vegotanotherpositivecomingfromit:improvedbreathandoralhygiene.It’ssogoodforyouthatyourmouth,teeth,gums,throat,andbreathwillallseeamarkedimprovementinnotime.
CHOPTHISTHEEASIESTMETHODOFCHOPPINGMINTISTOROLLTHELEAVESUPANDSLICEWITHAKNIFE.
STORAGETIPS•Themosteffectivewaytostoremintintherefrigeratoristorinsetheleavesoffthoroughly,patdryinpapertowels,andplacethewrappedbunchinairtightplasticbag.It’llkeepforaboutaweek.
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MINTMOJOJUICE 1cucumber1largepear1/2lime3/4cup(12g)freshmintleaves
Processalloftheingredientsthroughajuicer.Servecold.
LIMEANDMINTWATER Slicealimeandaddittowateralongwithsomewholemintleaves.
MINTTEABrewminttea,andenjoyhotorcold.
LEMONMINTDRESSING 1/3cup(160ml)oliveoil2tablespoons(30ml)lemonjuice21/2tablespoons(15g)choppedfreshmintleaves1/2clovegarlic(optional)
Stirtheoliveoil,lemonjuice,andchoppedmintleavestogetheruntilwellblended.Letdressingmarinatefor2hoursbeforeservingforbestresults.
EasyAdd-OnstoYourDiet1.Chopandaddtogroundmeatsbeforecooking.2.Addchoppedminttosalsa,picodegallo,guacamole,oranysaladordressing.3.Useasagarnishonvirtuallyanydish,especiallythosewithsauces.4.MixwithGreekyogurttomakeadressingordip.
OLIVEOIL
Youprobablypaymoreattentiontotheoilyou’reputtinginyourcarthantheoilonyourplate.Thetruthis,there’sevenlesstoknowabouttheoilonyourplatethantheoneyou’reputtinginyourride.Allyouneedtoknowisthatoliveoilisahealthyfatanditcanhelpyoubeathighcholesterol,improveyourmood,andevenmakeyoumoreofaman.Bonus:Youwon’tneedtosearchforhighperformancefuellikeyoudoforyournewcar.Getsomenow.
NUTRITIONALINFORMATION1tablespoon(15ml) Calories: 120Fat: 14gCarbohydrate: 0gDietaryfiber: 0gSugar: 0gProtein: 0g
YOUNEEDTOEATTHISPAINRELIEFExtra-virginoliveoilisaseffectiveforreducinginflammationasoverthecounteranti-inflammatorymedicines.Thispowerfulpainreliefcomesfromoleocanthal,whichisaspecialpolyphenolinoliveoilthatcanleaveyoufeelingbetterinrecordtime.
TESTOSTERONEBOOSTERBeenhearingalotaboutlowtestosteroneonTVlately?Maybeyou’veevenbeentemptedtoaskyourdoctortocheckyourlevelsout?Recentresearchindicatesthatmenbetweentheagesof23and40whoconsumeoliveoilregularlycanincreasetheirtestosteronelevelsnaturallybymorethan15percent.Ifyoudon’tknowwhattestosteronecanhelpyouwith,thenyoudon’tknowyourbodybecauseitisthesinglemostvitalanduniqueelementthatmakesyouaman—and,ahem,whatmakesyoumostmanlyas
well.
GETHAPPYGettinghappycouldbeassimpleasgettingalittlegreasy.Recentresearchdiscoveredthatpeoplewhoconsumednaturalhealthyfatssuchasoliveoilreducedtheirriskofdepressionbynearlyhalfcomparedtothosethatateadietwithtransfats.
AVOIDHIGHHEATPLEASENOTE:OLIVEOILISN’TFORCOOKINGATHIGHTEMPERATURES.LIQUIDOILSAREUNSTABLEATHIGHHEATANDWILLCREATEFREERADICALS(THETHINGSTHATAGEYOUFASTER).IT’LLALMOSTDEFINITELYSTARTTOSMOKEBEFOREYOU’REDONECOOKING.INSTEAD,USEOLIVEOILFORDRESSING,NON-COOKEDDISHES,MIXESANDSALADS,ORDRIZZLEONVEGETABLESAFTERSTEAMINGTHEM.
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OLIVEOILVINAIGRETTE1/4cup(60ml)balsamicvinegar1tablespoon(10g)choppedgarlic3/4cup(175ml)oliveoil1/2teaspoonsalt1/2teaspoonpepper
Placealloftheingredientsinascrew-topjarandshaketocombine.Servewithchickenandspinachsalad.
KALESUPERSALAD 3cups(140g)kale1cup(145g)blueberries1/2mediumavocado4to6ounces(115to165g)chicken,salmon,orsteak2tablespoons(30ml)extra-virginoliveoil2tablespoons(30ml)balsamicvinegar1teaspoon(5g)rawhoney
Combinetheoil,vinegar,andhoneyfirst.Blendwell.Drizzleontopofsalad.
ROSEMARYBEETSINOLIVEOIL Beetsmarinatedinchoppedrosemaryandoliveoil
SARDINESSardinespackedinoliveoil
BUYINGANDSTORAGETIPS•Whenbuyingoliveoil,lookforthedarkbottlesmarkedextravirgin.•Forthemosthealthbenefits,useitallupwithinthefirstfewmonths.Ifit’sbeensittingaround,it’stimetogetanewbottle.•Storeyouroilinadarkareaawayfromlightandheat.
EasyAdd-OnstoYourDiet1.Drizzleonaplatewithbalsamicvinaigrettealongwithsomeoreganoanduseasadipforfreshcrustybread.2.Addtosalads,pesto,orpastadishes.3.Useasamarinadewithsomewineforyourprotein.
OLIVESOlivesareolderthanthecityyou’relivingin.Soundstrange?Well,shortofwine,there’slittleinthisbookoronanymenuthatcouldbeconsideredasbiblicalorashistoricalasolives.Whyshouldyoucareaboutthat?Becausetheytastegreatandmakeyouanevenhealthierbigman.Somakesureyou’vegotsomeinyourdiet—andwemeanmorethanwhatisinyourmartini.
NUTRITIONALINFORMATION1ounce(28g) Calories: 41Fat: 4gCarbohydrate: 1gDietaryfiber: 1gSugars: 0gProtein: 0g
YOUNEEDTOEATTHISHEALTHYGUTEatingahealthydietthatincludesmonounsaturatedfatsandgettingyourdailydoseofvitaminEhasbeenlinkedtoalesserriskofcoloncancer.Olivesofferupbothandhavebeenproventobeatulcersandgastritisbyactivatingthesecretionofbileandpancreatichormonesbetterthananythingyourdoctorcanprescribe.
BETTERSKIN
Olivesaregreathydratorsthatdomorethanjustinfuseyourbodywithwater.Theyalsoprotectyourskin.Ifyou’reeatingolivesorapplyinganextracttoyourface,thehighlevelsofvitaminEprotectyoufromultravioletradiation.Thatmeansdecreasedriskofskincancerandyoungerlookingskin.
LOWERBLOODPRESSUREOlivescanchangethewayyourcellsworkandbeathighbloodpressureintheprocess.Theoleicacidintheselittlegreenguysisabsorbedbyyourbody,getsintothecells,andstartsmakingcellmembranelevelchangesthathelpyourbloodpressuredipnaturally.Sciencecanbeconfusing,butitcanalsosaveyourlife.
PITTIPOlivescaneasilybepittedbypressingdownonthemwiththeflatsideofalargeknife.
STORAGEANDPREPTIPS•Olivespurchasedinglassjarscanbestoreddirectlyintherefrigeratorafteropeningandwilllastonetotwomonths.•Cannedolivesthatarepurchasedandnotimmediatelyconsumedafteropeningcanbestoredinasealedcontainerintherefrigeratorandcanlastonetotwoweeks.•Theycomeinavarietyofliquidssuchasbrine,acid,orwaterbase,whichshouldbetransferredwiththeolivesintothesealedcontainertostoreintherefrigerator.
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OLIVESALSA 1cup(100g)blackolives,drained1cup(100g)greenolives,drained2cups(520g)salsa
Inafoodprocessor,minceolivesintosmallpieces.Mixwiththesalsa.
OLIVETAPENADE 1cup(100g)greenolives,pittedanddrained1tablespoon(8.6g)drainedcapers1largegarlicclove,minced1teaspoon(5ml)freshlemonjuice1/4cup(60ml)oliveoil
Combinealloftheingredientsinafoodprocessor,addinglemonandoliveoiltowardtheendofblending.
MARINATEDGREENOLIVESINOLIVEOIL Greenolivesmarinatedinoliveoil.
CHIPSANDOLIVESALSATortilla,sweetpotato,orsproutedgrainchipswitholivesalsa
STUFFEDOLIVESOlivesstuffedwithtomatoesorroastedgarlic
EasyAdd-OnstoYourDiet1.Youcanusecrushedolivesinhummus,bruschetta,orinasavoryolivetapenade.2.Addtostirfrys,salads,andpastadishes.3.Useasaneasyon-the-gosnack.
OREGANOThesimpleoreganoleafcanbuildupyourbones,helpfightcancer,preventbloodclots,lowercholesterol,decreasefever,andmakeyoulookbetter.NowonderancientGreeksreferredtoitasmountainjoyandasymbolofhappiness.
NUTRITIONALINFORMATION1tablespoon(4g) Calories: 9Fat: 0gCarbohydrate: 2gDietaryfiber: 1gSugar: 0gProtein: 0g
YOUNEEDTOEATTHISERASEPIMPLESYourdaysofbigzitsmanifestingonyourfacethenightbeforeprommaybeover,buttheoccasionalbreakoutcanstillbeapaininthebutt.Topicallyapplyingoreganoororegano-basedcreamstoyourskincancalmeventhemostangrypizzafacecomplexions.It’llevenworkwondersondandruff.
BEATTHEBURNIfyou’veeverexperiencedaurinarytractinfection,youknowjusthowseriousitcanbe.Beatthoseburningsensationsfromsouthofthebeltlinewithadietpackedwithoregano.Somefolksoptforatea-baseddrinkinthesecases,buttheconsumptionoftheleafalonewillhelp.
BACTERIABUSTERAsanactiveguy,you’recomingintocontactwithsomenastybacteriaatthegym,onthecourt,andeveninyourowngymbag.Makingsureyou’vegotoreganoinyourdietcanactuallyhelpbeatallofthembecauseofitsantibacterialqualities.
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OREGANOWHITEBEANSALAD 1can(15.5ounces[440g])cannellinibeans,rinsedanddrained1largeclovegarlic,finelychopped3tablespoons(45ml)extra-virginoliveoil2tablespoons(8g)freshchoppedoreganoor1tablespoon(3g)driedSaltandpeppertotaste
Combinealloftheingredientsinabowlandserve.
FIVE-MINUTEITALIANDRESSING 1/2cup(120ml)oliveoil2tablespoons(30ml)lemonjuice1clovegarlic,minced1teaspoon(5g)onionpowder1teaspoon(5g)rawhoney1teaspoon(5g)driedoregano1/4teaspoon.driedbasil1/2teaspoonseasalt
Combinealloftheingredientsinasmallcontainer,cover,andshakewell.Notethatthisdressinggetsevenstrongerthelongeritsitsbeforeuse.
EasyAdd-OnstoYourDiet1.Addfreshleavestoapizzainsteadofjustdried.Youcanalsoaddbasilinthisfashion.2.Sautéwithonionsandmushroomstomakeagreatsideorbaseforyourmaindishes.3.Sprinkleintoeggdishes,salsas,tomatosauces,andpastadishes,aswellasoversaladsandgarlicbread.
BUYINGANDSTORAGETIPS•Freshoreganoisalwaysabetteroptionthandried.Avoidyellowingleaveswithbrownspotsandmakesurethestemsarefirm.•Wraporeganoinawetpapertowelandstoreinyourfridge.•Youcanalsofreezeitinanairtightcontainer.•Ifyoudooptfordriedoregano,keepitinasealedairtightcontainerinacupboard.
PARSLEY
Youhavetowonderaboutthefirstchefwhousedparsleyasagarnish.Washegettingtoocutewithhisplating,orwashesecretlyhopingtostifletheuseofparsleyasanythingbutavisualaid?Admitit:You’veflickeditoffyoursteakandwentabouteatingwithoutgivingitasecondthought.Butitcouldhelpyouinnearlyeverypossiblewaythatmattersmosttoyouasaman:virility,musclegrowth,fatloss,cancerprevention,painrelief,stavingoffinfection,andevenmakingyourbreathsmellgreat.Don’tletthatfirstchef’shateonparsleydictatehowyoushouldeat—andlive!
NUTRITIONALINFORMATION1tablespoon(4g) Calories: 1Fat: 0gCarbohydrate: 0.2gDietaryfiber: 0.1gSugar: 0gProtein: 0.1g
YOUNEEDTOEATTHISCIGARETTENULLIFIERIfyou’reasmokerorsomeonewhoissubjecttoalotofsecond-handsmoke,you’llwanttomakesureyou’vegotsomeparsleyinyourdiet.Parsleyiswhat’scalledachemoprotectiveherbthatcanhelpstopcarcinogensfromdestroyingyourbody.Itisespeciallypowerfulinblockingtheharmfuleffectsofcharcoalandcigarettesmoke.
WEIGHTLOSSDropwaterweightwitheasewiththehelpofthisdiuretic.Besidesjustwaterweight,however,includingparsleyinyourdietwillpositivelyimpactyourattemptstolosefatlongterm.
MUSCLEBUILDERWiththreetimesasmuchvitaminCasorangesandtwiceasmuchironasspinach,parsleyisclearlysomethingyouneedinyourarsenalwhenyou’retryingtobuildmuscle.Someresearchalsoindicatesthatthislittleherbmaytriggertheproductionofgrowthhormone,anothervitalelementtogettingbigger.
CLEANGREENSBEFOREEATING,MAKESURETOWASHAWAYANYDIRTBYSWISHINGITAROUNDINABOWLOFWATER.
BUYINGANDSTORAGETIPSFreshparsleyiseasytospot:brightgreen,firmstems,noyellowingorspotsofanykind.Flatleavesarespicierthanthemoremildcurlyleaves.Storeyourparsleyinadamppapertowelinyourfridge.
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DETOXSMOOTHIE 2organickaleleaves2leavesfreshparsley1/2cucumber1cup(255g)frozenstrawberries1teaspoon(2g)freshginger(peeled)
Blendalloftheingredientsuntilsmooth.
LEMONPARSLEYSAUCE 2lemons,juiced5tablespoons(75ml)oliveoil3tablespoons(12g)parsley,finelychopped
Whiskalloftheingredientstogether.Serveontopoffishorsalad.
PHYLLUPJUICE Ifyou’vehadatotallygreenlessday,planonthissmoothieatnighttocatchupandpacksevenservingsofgreenfoodsintoonedrink.2celerystalks1broccolitrunk1greenapple1bunchofparsley1/2cucumber3largeromainelettuceleaves3largekaleleaves
Putalloftheingredientsinyourjuicer.Drinkfreshandenjoy!
EasyAdd-OnstoYourDiet1.Addchoppedparsley,garlic,limezest,andoliveoiltogethertocreateagreatrubandmarinadeforchickenorsteak.2.Includeinyourpre-workoutjuicesorsmoothiesforaspikeofvitaminsthatareessentialfor
gains.3.Sprinkleovereggscrambles,fishandotherproteindishes,salsas,pesto,hummus,tomatosauces,andpastadishes.
PEAR
Pearshavenotbeentreatedwellbypopularculture.ApplesarelaudedfortheirshapeandareevenconsiderednaughtyasaresultoftheircameointheBible.Pears,however,aren’tsexyintheeyeofthesharedsocialconsciousness.Packedwithantioxidants,vitalnutrients,andofferingalightsweetflavorthatnootherfruitcancomparewith,pearsshouldbeinyourtopfivefruitstoreachforasoftenasyoucan.
NUTRITIONALINFORMATION1mediumpear Calories: 102Fat: 0.2gCarbohydrate: 27gDietaryfiber: 6gSugar: 7gProtein: 0.6g
YOUNEEDTOEATTHISCANCERFIGHTERPearskinisusuallydiscarded,buteatingitcanactuallyhelpyoubeatcoloncancer.Thestonecellsinpearskincanhelpreducepolyps,orgrowths,inyourcolon,whichcanreduceyourriskofgettingcancer.
HEALTHYHAIROfallthevitalnutrientsfoundinpears,youcan’tdiscounttheimportanceofthecopperitcontains.Full,healthyhairandtight,unblemishedskinrelyoncopperintaketostayattheirbest.Youcangetcloseto250microgramsofcopperfromjuicingonepear.
INCREASEENERGYThesweetnessyougetfromeatingapearcanbeagreatmid-afternoonpick-me-up.Whenyourbodyabsorbstheglucosefromapear,itconvertsitintoenergy,leavingyouwitharenewedvigortotakeonyourday.
BETTERBREATHOneofthebestsideeffectsofeatingpearsisthatitleavesyouwithfresherbreath.Asidefromtriggeringsalivainyourmouth,whichhelpscleanupthetopicalbacteriainside,italsohelpsreducephlegmbuildup—aknowninstigatorofbadbreath.Reallywanttokickbadbreathtothecurb?Eatanunripepear.They’resostrongthattheycanevenleaveyourmouthsmellinggreataftereatinggarlic.
BUYINGANDSTORAGETIPS•Pearscanbetrickytoselect.Yourbestbetistorelyonthefirmnessofthefleshnearthestematthetop.Ifithasaslightgive,it’sgoodtogo.Ifitissquishy,bruised,orpiercedinanyway,leaveitatthestore.•Ifyourfruitisripe,youcanstoreitinthefridge,makingsureyoudon’tplaceitnearanypotentfoodsbecauseitwillabsorbscents.•Iftheyaren’tripewhenyoubuythem,wraptheminapaperbagandstoreinadarkanddryplace.Butremembertomovethemaroundsotheymatureevenly.•Neverstorepearsinaplasticbagasthey’llripentooquicklyandpotentiallydamagethenutrientsinthefruit.
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PEARJUICE 1pear,coredandchopped1inch(2.5cm)freshginger,sliced1cucumber,chopped3stalkscelery,chopped
Runalloftheingredientsthroughajuicer.
PEARANDCASHEWBUTTERPearslicespluscashewbutter
PEARANDWALNUTSALAD 3cups(60g)babyarugulaleaves1pear,thinlysliced2tablespoons(30g)choppedwalnuts,toasted2tablespoons(30ml)dressingofchoice
Combinethearugula,pear,andwalnutsinalargebowl.Tosswithdressingandserveimmediately.
EasyAdd-OnstoYourDiet1.Dicepears,mangos,bellpeppers,onions,andtomatoestomakeatropicalsalsa.2.Cookwithmixedveggiestomakeastir-frydishorsoup.3.Sliceextrathinandaddtorawspinachorarugula.Topwithcrushedwalnuts,goatcheese,andalightbalsamicforagreatsalad.4.PuréeandmixwithGreekyogurttomakeagreatsnack,dip,ordressing.5.Addthinslicestoahamandcheesesandwichbeforegrillinginapaninipress.
PICKLES
What’sbetterthanthesaltycrunchyouexperiencewhenyougethalfwayintoagreatburger?Thepickleisreliable,savory,andperpetuallyconsideredpartofthejunkfoodempirebecauseofhowwepresenttheminourdiets.Butthere’salotmoretothesegreenslicesandlogsthanyouknow.Forinstance,picklingisaprocessthatcanhappenonanythingfromeggstotomatoes,butwethinkyou’llappreciatethestandardpicklethebest.Wedo.
NUTRITIONALINFORMATION1mediumpickle Calories: 12Fat: 0.12gCarbohydrate: 2.68gDietaryfiber: 0.8gSugar: 2.28gProtein: 0.4g
YOUNEEDTOEATTHISBEATPROSTATECANCERPicklescontainthreedistinctchemicalcompoundscalledpinoresinol,lariciresinol,andsecoisolariciresinol,allthreeofwhichhavebeenproventoreducetheriskofprostatecancer.
GOCRAMPFREE
Whenyou’reworkingout,you’relosingalotofsweat.You’realsopronetogettingcrampsbecausewhenyou’resweating,you’reburningoffthesaltinyoursystem.Recentstudieshavefoundthatmenwhodrankpicklejuicerelievedmusclecrampsalmost10percentfasterthanthosewhodrankregularwater.Thisisbecausethepicklejuice,andpicklesbyextensionobviously,containahighconcentrationofsaltthatiseasilyabsorbedintothebody.Takenotethough,ifyou’vegothighbloodpressure,youshouldlimityourpicklejuiceconsumption.
CUREAHANGOVERHittingthebartonight?Expectingtoimbibealittletoomuch?Picklejuicetotherescue!Don’tbesoquicktodismissthishangovercurelikealltherest.Researchhasproventhatconsumingpicklejuicebeforeandafterdrinkingcanreducehangoversymptoms.Thejuicerehydratesyouquicklybyreplenishingyourelectrolytes.Aimtodrinkonetotwoounces(28to60ml)beforegoingoutandanothercouplewhenyouwakeupthefollowingmorning.
STORAGETIP•Simple:Onceyouopenthejar,closeituptightandrefrigerate.Ifthewaterinsidestartsgettingcloudyorthepicklesstartgoinglimporsoggy,it’stimeforanewjar.
MEDICINEALERTEATINGFERMENTEDFOODSLIKEPICKLESWHILETAKINGPRESCRIPTIONANTIBIOTICSCREATESTHEPERFECTSCENARIOFORYOURMEDICINETOTAKEEFFECTANDTOHELPAVOIDSIDEEFFECTSTHROUGHPROPERDIGESTION.
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OVERNIGHTREFRIGERATORPICKLES 1pound(455g)smallpicklingcucumbers2clovesgarlic3stemsfreshdill1tablespoon(18g)salt2cups(470ml)coldwater
Cutofftheendsofthecucumbersandpackthemtightlyinamasonjar,leavingalittleroomatthetop.Chopeachcloveofgarlicintotwoorthreepieces.Packthedillandgarlicinthejar.Dissolvethesaltinthewaterandthenpourthebrineintothejarwiththepickles.Screwonthecapandletsitatroomtemperaturefor24hours.Then,placethejarinthefridgeandconsumewithintheweek.
MINIPICKLESANDWICHES2ounces(55g)delimeat(nitrate-free)8breadandbutterpickles
Stackeachpieceofdelimeatontopofapickletomakeminisandwiches.
PICKLEWRAP 4ounces(115g)chicken,cookedanddiced1mediumpickle1Swisschardleaf2tablespoons(30g)Greekyogurt
Cutapickleinfourpieces,length-wise.LayeachpieceofpickleontoaSwisschardleafandadddicedchickenbreastandGreekyogurt.Addanyothervegetablessuchaspeppers,olives,andonionsfortaste.
GREENONGREENBISONBURGER 4ounces(115g)grass-fedbison1cup(67g)kale,finelychopped1/2avocado1teaspoon(5ml)coconutoil
1dillpickleperpattycelticsalt
Putkaleinafoodprocessor(orfinelychop),thensautéincoconutoiltoletallthemoistureout.Letcool.Addthecooledkalemixturetothegroundgrass-fedbison.AddapinchofCelticsalt.Formintopattiesandthencoolpattiesagain.Thishelpsbecausethebeeffatissolidwhenitiscold,butatroomtempitistoosoft.Soifcold,itwillkeepshapewhenyoucookit.Oncethepattiesarecooled,placetheminpanandcook5to7minutesoneachside.Topwiththeavocadoslicesandpickle.
TIP:Makethecenterofthepattythinnerwithyourthumbformoreevencooking.
ANDONE:Addromainelettuce.
EasyAdd-OnstoYourDiet1.Addtosandwiches,wraps,andsalads.2.Tossintoeggsaladorchickensaladdishes.3.Addtostir-fryandpastadishes.
PISTACHIOS
MotherNaturewantsyoutoeatpistachios.Shewon’tletyouhavethemuntilthey’reready(haveyouevertriedtobreakintoanunopenedpistachio?).Sheleavestheshellsonthemsoyourintakeisregulated(meaningyou’lleatlessbecauseshe’sslowingdownyourravenousinstincts).Andsheevenpackedthemwithessentialfats,nutrients,andvitaminsthatyouneedtobeyourbest,butshedidn’tskimpontheflavor.Soundslikeyouowehersomethanks.
NUTRITIONALINFORMATION1ounce(145g)(about49kernels) Calories: 161Fat: 13gCarbohydrate: 8gDietaryfiber: 2.8gSugar: 2.2gProtein: 6g
YOUNEEDTOEATTHISSNACKLESSPeoplewhosnackonpistachioseatmorethan40percentlessthanthosewhochoseothertreats.Breakingopentheshellanddiscardingitslowsdownyourconsumptionand,asaresult,youroverallintake.Also,thefatyou’regettingfrompistachiosisn’tfullyabsorbedbyyourbody.
BETTERSEXMenwhoate100gramsofpistachioeachdayforthreeweeksallshowedamarkedimprovementintheirerectiledysfunction.Eatingpistachioshasalsoshowntoincreasebloodflowtothepenis,whichgreatlyimproveserections,sexualstamina,andenergylevels.
CURBCARPALTUNNELEvertypesomuchthatyoufindyourwristsandforearmshurting?Thetruthisthatmanyofusaregettingcarpaltunnelsyndromefromourcomputer-obsessedculture.Someofusaregettingsimilarpainsinourhandsfromtypingonhandhelddevices.Tobeatthepain,youneedvitaminB6,andtogetthatyouneedpistachios,whicharepackedwiththestuff.
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BOURBONMAPLEPISTACHIOS8ounces(225g)shelledpistachios11/2tablespoons(23ml)bourbon21/2tablespoons(37ml)GradeBmaplesyrup1teaspoon(5g)seasalt
Combinealloftheingredientstogetherandtosswell.Arrangethepistachiosinasinglelayeronaparchment-linedbakingtray,andbakefor15minutesat250°F(120°Corgasmark1/2).
GREENONGREENYOGURTPARFAIT Layerwhole-fatorganicyogurt,chiapudding,orcoconutyogurtwithpistachios,pumpkinseeds,strawberries,andkiwi.
OATMEALWITHPISTACHIOS1cup(80g)oatmeal,cooked1/4cup(35g)greenraisins,unsweetened1ounce(25g)pistachios
ANDONE:Addachoppedkiwi.
ON-THE-GOLUNCH 1/2cup(75g)pistachios1/4cup(35g)greenraisins3tablespoons(45g)shreddedcoconut3ounces(85g)organicjerkypieces
ANDONE:Enjoywithafresh-pressedorganicgreendrink.
PISTACHIO-CRUSTEDSALMON 6ounces(170g)salmonfillet1cup(145g)shelledpistachionuts1tablespoon(15ml)oliveoil2lemons,juiced
4tablespoons(44g)mustardSaltandpepper
Mixthelemonjuiceandmustardtogetherandspreadoverthetopofthesalmon.Coarselygrindthepistachiosinafoodprocesser.Addtheoliveoilandsaltandpepper,totaste.Crumbsshouldbeslightlywet.Sprinklethepistachiomixtureoverthemustardtocoverthesalmonevenly.Cookat350°F(180°Corgasmark4)for15to20minutes.
CHIAPUDDINGWITHPISTACHIOSSoak1/3cup(55g)chiaseedsin11/2cups(355ml)unsweetenedcoconutmilkovernight.Sweetenwith1tablespoon(20g)gradeBmaplesyrup,ifnecessary.Topwithpistachiosandkiwi.
KOMBUCHAANDPISTACHIOSKombuchaandhandfulofpistachios
EasyAdd-OnstoYourDiet1.Useinpestoinsteadofpinenuts.2.Tossintosaladsandtrailmixforasuper-poweredvitaminpunch.3.Addtooatmealorblendwithsomeoliveoilasapeanutbutteralternative.
BUYINGANDSTORAGETIPS•Unshellednutsmaybestoredforthreemonthsintherefrigeratororuptooneyearinthefreezer.•Shelledpistachioscanbestoredintherefrigeratorforuptothreemonthsbutarenotagoodcandidateforfreezing.•Werecommendbuyingtheoneswithshellssoyousnackalittleslower.Also,avoidanythathavebeensaltedtolimityoursaltintake.Passontheroastedvarietyasthey’velostmuchoftheirvitamincontent.
PUMPKINSEEDSYouknowallthatstuffyouthrewoutwhenyouweremakingjack-o’-lanterns?Well,itturnsoutthosegutshadmorevaluethanyouthink.Pumpkinseedsareagreat,sensiblesnackthatpackaserioushealthypunchformenofallagesandallfitnesslevels.Getsome.Youandyourwifewillthankuslater.
NUTRITIONALINFORMATION1/2cup(70g) Calories: 143Fat: 6gCarbohydrate: 17gDietaryfiber: 6gSugar: 0gProtein: 6g
YOUNEEDTOEATTHISBOOSTYOURTESTOSTERONEBoostyourtestosteronebyeatingadietthatcontainsthezinc-superchargedpumpkinseed.Lowzinclevelsincreaseyourchancesofimpotency,enlargedprostate,andamyriadofothersexualhealthissues.Snackingonpumpkinseedsgivesyouthezincyourbodyneeds,whichwillbringyoubacktoyourbest,increasespermmotilityandspermcount,andevenhelppreventprostateissues.
LIVELONGERIfyouwanttolivelonger,youneedtoeatpumpkinseeds.Recentresearchindicatesthatmenwhohavehigherlevelsofmagnesiumintheirbloodhavea40percentlowerriskofdyingearly.Guyswithlowmagnesiumkickedthebucketlongbeforetheirtime.
SLEEPBETTERTryptophanisyourfriend.Yourbodyconvertsthisaminoacidintoserotoninandthenagainintothesleepinducinghormone,melatonin.Thisprocessishowyougetagoodnight’ssleep.Pumpkinseedsarearichsourceoftryptophan,whichmeansthey’reyourkeytobettersleep.
STORAGETIPS•Storeyourpumpkinseedsinanairtightcontainerinyourfreezer(uptosixmonths)orinyourcupboard.Justbesuretokeepthemsealeduptight,astheycangobadquickwhenexposedtotheair.You’llknowtheyhavegonerancidbecausetheywillsmell“off,”almostlikepaint.
TASTES=servingofgreenfood
PUMPKINSEEDBREADCRUMBS 1cup(64g)roastedpumpkinseeds1/2clovefreshgarlic1teaspoon(5g)lemonzestSeasalt2leavesfreshbasil
Grindalloftheingredientsinafoodprocessorforagluten-freeversionofbreadcrumbstocoatyourchickenorfishbeforegrillingandbaking.Dipthechickenorfishinwhiskedeggfirst,sothecoatingsticks.
POWER-UPSMOOTHIE 1/2avocado1tablespoon(15g)pumpkinseeds,raw2cups(60g)spinach1mediumbanana2teaspoons(10g)rawhoney12ounces(355ml)water
Blendalloftheingredientsuntilsmooth.
SPROUTEDPUMPKINSEEDSSoakedandsproutedpumpkinseeds
EasyAdd-OnstoYourDiet1.Addtoguacamoletoaddacrunch.2.Roastonapanwithsomeseasalttomakeagreatsnack.3.Addtooatmealandtrailmix.
ROMAINELETTUCEWhenyouthinkofsalad,you’reprobablyimaginingabowlofsomesadlightgreenlettucethat’sbeenchoppedupandplatedwithjustafewcarrotshavingsontopasgarnish.Nowonderyouhatethestuff!Well,thatsaladisdefinitelyboringandwedon’tthinkyoushouldeatit.Insteadofthetiredoldiceberglettucesalad,we’resuggestingyoureachfortheromaine.Ithasabettercrunch,moreflavor,andahellofalotmorenutrientsperserving.
NUTRITIONALINFORMATION1cup(55g) Calories: 8Fat: 0.1gCarbohydrate: 1.6gDietaryfiber: 1gSugar: 0gProtein: 0.6g
YOUNEEDTOEATTHISSLEEPBETTERYouknowthatmilkysubstanceinromainelettuce?Turnsoutit’slettucelatexanditcouldbeamajordifferencemakerinhowwellyousleep.Doctorssuggestthatingestinglettucejuicebeforebedtimecouldhelpyougetabetternight’ssleepandevenactasapainreliever.
BEATIMPOTENCEJustwhenyouthoughteatinglettucewasonlydoneinemergencies,somestudieshaveshownthatconsuminglargeamountsofromainecanactuallypreventimpotence.Researchersarestillworkingonthereasonswhy,butifyoufindyourselfneedinganedge,romainecouldbeyoursecretweapon.
BEYOURBESTWanttoknowwhatelseromainecanhelpyouwith?Well,howaboutboostingyourmetabolism,primingyourmusclegrowth,beatingbadbreath,helpingyourskinlookhealthierandyounger,andmakingsureyou’vegotafullheadofgreathair?Goodenoughforyou?
TASTES=servingofgreenfood
GRILLEDROMAINEANDPROSCIUTTO 1/2headofromainelettuce2slicesthinprosciutto1tablespoon(15ml)coconutoilSaltandpepperYourfavoritevinegar
Washandslicetheheadsoftheromainelengthwise.Glazewiththecoconutoil,vinegar,salt,andpepper.Wrapwithprosciutto.Grillhotandfast.
ROMAINEANDCARROTJUICE 1headofromaine5carrots
Processtheingredientsthroughajuicer.
EasyAdd-OnstoYourDiet1.Useinsteadofabreadwraptolimitrefinedcarbintake.2.Useasadipperorasthedippingbowl.3.Chopandservewithothermixedgreenstomakeasalad.4.DrizzleoliveoilontopandgrillwithseasoningofchoiceandservewithshavedParmesan.5.Juiceromainewholeandmixwithlimejuiceandmangoforatropicaldrink.
STORAGETIPS•Snapoffalloftheleavesandrinseincoldwater.Patdryandservefullorchopped.•Youcanrefrigerateromaineinaplasticbagforaboutaweek.
ROSEMARYIt’sentirelypossiblethatyou’venevernoticedrosemary.Butthat’skindofwhyit’ssoimportant.It’slikeasecretsquadofNavySealsthatinfiltrateyourmealsandinfusethemwithflavorandnutrients,butyoudon’tevennoticebeforeit’stoolate.Rosemarymightjustbetheunsungheroofyourwife’sherbgarden,butsolongasyou’reenjoyingthetasteandhealthbenefits,it’sfinewiththat.
NUTRITIONALINFORMATION1tablespoon(1.7g),fresh Calories: 2Fat: 0.1gCarbohydrate: 0.4gDietaryfiber: 0.2gSugar: 0gProtein: 0.1g
YOUNEEDTOEATTHISMENTALCLARITYRecentresearchhasdiscoveredthatjustsmellingrosemarycanimproveyourmentalcapacity.Furtherstudieshaveproventhattheessentialoilsinrosemarygreatlyincreasementalclarityprimarilybecauseofhowitboostscirculation.Itevensharpensyourmemory.
BEATHAIRLOSSAnage-oldsolutionforanage-oldproblem:hairloss.Massagingrosemaryoilonthescalphasbeenproventohelpmengrownewhair.Butyoudon’thavetotellanyoneyou’reusingitforhairloss—youcanalsouserosemaryoilonsoremuscles,too.
STRESSLESSRosemaryoilcanalsoloweryourcortisollevels,ultimatelyreducingyouranxietyandbringingaboutacalmerstate.AncientGreeksworerosemaryintheirhairduringtesttakingtoimprovetheirenergylevelsandsquashanystress.
COOKSMARTERCookinganimalfleshcreatescancer-causingcompoundscalledheterocyclicamines.Researchershaverecentlydiscoveredthataddingrosemarytothemeatsduringcookinghelpedpreventtheseilleffectsfromhappening.
STORAGETIPS•Youcanstorefreshrosemaryinaplasticbagoraglassofwaterinyourfridge.•Ifyou’restoringdriedrosemary,taketheleavesoffthestemsandstoreinanairtightcontainerinyourcupboard.
TASTES=servingofgreenfood
NATURE’SCHILLPILL 1freshbanana1/2cup(75g)frozenblueberries1cup(30g)spinach2sprigsfreshrosemary,leavesremovedandfinelychopped1to2cups(235to475ml)waterDashofCelticseasaltAlittlerawhoneyormaplesyruptosweeten
Blendalloftheingredientsonhigh,untilsmooth.
ROSEMARYBEETSMARINATEDINOLIVEOIL1cup(225g)cookedbeets1tablespoon(1.7g)rosemary,chopped3tablespoons(45ml)oliveoil
Drizzleoliveoiloverthebeetsandsprinklewithrosemary.
HERB-ROASTEDSQUASH1cup(255g)butternutsquash,cubed1tablespoon(1.7g)rosemary,chopped1clovegarlic,minced1tablespoon(15ml)coconutoil,meltedSaltandpepper
Roastsquashonalinedbakingsheetat400˚F(200˚C,gasmark6)for30minutes,untilsquashislightlybrownedandtender.Tossthesquashcubeswithrosemary,garlic,salt,pepper,andcoconutoil.
EasyAdd-OnstoYourDiet1.Addtoproteinsourcesforflavor.2.Includeindryrubsormarinades.3.AddtosoupsorGreekyogurttomakeadip.
SAGE
Sageisanotherubiquitousleafthat’sfullofhealthbenefits,butyou’reprobablyalittlewearyofit.Weunderstandthat.Butwhatifwetoldyousageisoneoftheonlyreasonsyou’resoinlovewithyourfattiermeats?Youknowthatexoticflavoryougetwhenyou’rechowingdownonaporkchop?Thatflavoryou’relikingisprobablysage.Tryitinsomeotherdishesandwebetyou’llreachforthefattierdishesalittlelessandthesageseasoningalittlemore.
NUTRITIONALINFORMATION1tablespoon(2.5g) Calories: 6Fat: 0.3gCarbohydrate: 1.2gDietaryfiber: 1gSugar: 0gProtein: 0.2g
YOUNEEDTOEATTHISMENTALHEALTHIfthere’sonethingyoushouldconsumetoprotectandstrengthenyourbrain,it’ssage.Recentresearchhasproventhatitcanreducedepression.Collegestudentswhotooksageextractreportedimprovedmemorywhentakingtests.Sagecanalsohelpwithwordrecallsoyouwon’teverhavetosufferthroughsomeoneelsefinishingyoursentences.
CURETHECOMMONCOLDFeelingalittleundertheweather?Sagehasbeenproventoaidinthedetoxificationprocessandcanevenhelpyoubeatafever.Italsopurifiesyourblood,soyou’rehealthierfromtheinsideout.Sageteaisacommonsorethroatreliever,too.
STOMACHPAINRELIEVERYourstomachlovessage.Itdoesn’tmatterifyou’velostyourappetiteorareovereating,havetoomuchgasorcramps,oraresufferingfromdiarrhea,bloating,orasimpleupsetstomach,sageinyourdietorsippingsageteaisyouranswer.
STORAGETIPS•Wrapyoursageleavesinapapertowelandstoretheminthefridge,lockedinanairtightbag.They’lllastforalmostaweek.Ifyouwantthemtolastlonger,submergetheminoliveoilandthey’llbegoodforaboutamonth.•Ifyouwanttofreezeit,removetheleavesfromthestemsandstoreinanairtightbag.Thiswillkeepthemfreshforayear.•Keepdriedsageinanairtightjarandstoreitinadarkcupboard.
TASTES=servingofgreenfood
SAGEEGGS2eggs2teaspoons(20ml)coconutoil2sageleaves
Inapan,heatthecoconutoil,addthesageleaves,andcookuntiltheystarttobrown.Reduceheat,addeggmixture,andgentlystirtoscrambleandcookuntilgolden.
EasyAdd-OnstoYourDiet1.Addtofattierproteinsourceslikelambandpork.2.Sprinkleovereggscrambles.3.AddchoppedfreshleavesordriedleavesandlimejuicetoGreekyogurttomakeadip.
SAUERKRAUTYou’veprobablyalreadyhadfermentedcabbage,a.k.a.sauerkraut,onaballparkhotdog.Whenafoodisfermented,theyeast,bacteria,ormoldusedtodothispredigeststhefoodsandcreatesprobiotics(goodbacterianeededtomaintainhealthydigestionandkeepyourimmunesystemstrong).Whatdoesthismeanforyou?Well,thenexttimeyourwifestartsravingaboutheryogurtbeingpackedwithprobiotics,youcantellheryou’rewayaheadofher.Ifyoureallywanttoimpressherandbenefitfromallthegoodstuffinfermentedcabbage,we’veevenincludedaplanonhowtodoityourselfsoyoucanlooksmarterandreapalltherewardsaswell.
NUTRITIONALINFORMATION1/2cup(142g) Calories: 14Fat: 0.1gCarbohydrate: 3gDietaryfiber: 2gSugar: 1gProtein: 0.7g
YOUNEEDTOEATTHISHAVEBETTERHAIRANDSKINANDBEATSTRESSUnderalotofpressurelately?Haveyoucountedafewmorefollicleshittingthebathroomflooreverymorningthanusual?Isyourskininflamed?Thesearesymptomsofstress.Eatingahealthydietincludingsauerkrautcancombatthesymptomsandthecause.
BUSTSTOMACHPAINIngestingfermentedcabbagehasbeenproventohelpinmoststomachailments,includingprotectingagainstsalmonella,E.coli,andhighamountsofcandida,aswellascalmthesymptomsoflactose
intolerance.Ithasalsobeenproventohelpwiththecommonupsetstomachorconstipationandevencombatcoloncancerandulcers.
REDUCECHOLESTEROLCabbagebindsthebileinyourintestine,allowingittostaythereandonlypassviaabowelmovementinsteadofgettingabsorbedduringtheprocess.Thisthentriggersyourlivertocreatenewbilebyusingyouralreadyexistingcholesterol,thusdroppingyourlevelsintheprocess.
EasyAdd-OnstoYourDiet1.Addtopotatosaladorcoleslaw.2.Mixintosoupsforaflavorboost.3.Addtoroastedproteinsourcesandletcaramelizeinthepantosuckinsomeflavorfromtheroastingprocess.4.Beforeyoushreditandfermentit,takeofflargerleafsandusethemaswrapsforburgers.5.Addtomeatballsbeforecookingforatangyflavorkick.
BUYINGTIPS•Don’tgetlazyandbuycannedsauerkraut.Thecannedstuffnotonlycontainsaharmfulchemicalintheliningofthecancalledbisphenol-A,butit’salsobeenpasteurized,whichnegatesthesuper-poweredprobioticsthatyougetwhenyoumakeityourself.
TASTES=servingofgreenfood
HOMEMADESAUERKRAUT1headcabbage,shredded1tablespoon(18g)seasalt3cups(700ml)waterplusmoretocovercabbage
Mixthesaltandcabbageinanon-metalbowlwithawoodenspoon.Letthemixturesitfor1to2hourssojuicesform.Packtightlyintotwosterilizedquartsizemasonjars.Pushthecabbagedownsojuicescoverit.Add1cup(235ml)ofwaterand1teaspoon(5g)ofsaltatatime.Continuetoadduntilcabbageiscoveredwithliquid.Coverthejarlooselywithalid.Eachdaypushdownthemixturewithawoodenspoontomakesure
thecabbagestaysimmersed.Ifthewaterfallsbelowthecabbage,addabitmoresaltwater.Letthemixturesitfor2to4weeksoruntilitstopsbubbling.Refrigerate.(Itisimportantthatyoudon’trefrigeratethesauerkrautforatleast10days.)
NOTE:Ifthesauerkrautisbrownorpink,hasayeastyodor,orhasmold,donotuseit.It’sfineifitappearscloudy,butanyothercolorssuggestyeastormoldovergrowth.Donoteatitinthisstate!
SAUER-SLAW 2cups(280g)sauerkraut1smallcarrot,grated2tablespoons(30ml)oliveoil1teaspoon(5ml)rawhoney
Mixtogetheralloftheingredients.
BRAISEDSAUERKRAUTWITHBRATWURSTSAUSAGE1cup(142g)sauerkraut1/2onion,diced1apple,slicedthinly2tablespoons(22g)Dijonorwholegrainmustard4ounces(115g)Bratwurstsausage(nitrate-free),cooked
Braisethedrainedsauerkrautinapanwithonionsandthinappleslices.Addthesausageslicesandwarm.Aftercooking,mixinmustardandserve.
SEAWEEDPullingseaweedfromtheoceanmayhavebeenconsideredinsaneatonepointintime,butitsureseemslikegeniustoday,andnotjustbecausetheyuseitinsushi.Seaplantscontainuptotwentytimesthemineralsofthestuffgrowingondrylandandinsomeinstances,likewithseaweed,they’regreatsourcesofhard-to-getbutvitalsubstanceslikeiodine.Overall,seaweedprovidesyouwithfifty-sixmineralsandtraceminerals,oftenpackingaseriouspunch(tentimesthecalciumofmilkandmoreironthanredmeat).Andifyoufindyourselfatsea,italsoactsasaremedyforseasickness.That’sconvenient.
NUTRITIONALINFORMATION2tablespoonsor1ounce(30g)(freshkelp) Calories: 4Fat: 0.1gCarbohydrate: 0gDietaryfiber: 0.1gSugar: 0.1gProtein: 0.2g
YOUNEEDTOEATTHISHOTTERSEXAllfourclassesofseaweed(green,red,brown,andbluegreen)havehighmanganesecontent,whichmakesthemanaphrodisiacformen.Aswell,becauseseaweedishighinvitaminE,italsohelpsyouproducehealthiersperm.
BALANCEHORMONESIfyou’veevertoldyourwifeshewasactingweirdbecauseofhormones,you’veprobablybeenslappedafewtimes.Wecan’thelpwiththespankings,butwecantellyouthatyou’vegothormonesandtheyneedregulatingaswell.Seaweedishighiniodine,whichisrareinmostfoodsandisvitaltomaking
yourthyroidworkproperly—ultimatelyensuringyourbodyisrunningrightinthehormonedepartment.Trustintheseaweedtohelpyouwithfatigue,badmemory,heartissues,highcholesterol,andfeelingsofweaknessinallyourmuscles.
STAYLEANBeenworkingoutalotlately?Ifyouhave,thenyou’relowonavitalelementtogetlean:salt.Sinceyou’vebeendoingyourbesttosweatoffthepounds—andlosingsaltintheprocess—replenishyoursodiumandfireupyourmetabolismwithseaweed.
BEANSECRETADDSOMESEAWEEDTOYOURBEANSWHENCOOKING.JUSTBYINCLUDINGITINTHEPOT,IT’LLREDUCERAFFINOSEINTHEBEANS,WHICHISTHECARBTHATPRODUCESGASINBEANS.
TASTES=servingofgreenfood
DULSEMISOSOUP 2cups(475ml)boilingwater1tablespoon(15g)miso1/4cup(55g)sliceddulseseaweed2tablespoons(30g)mincedgreenonion1tablespoon(8g)gratedginger
Addalloftheingredientstoboilingwater.Simmerfor7minutesoruntilseaweedistender.
SEAWEEDSALAD 2ounces(60g)wakamedriedandcutseaweed1teaspoon(2g)freshmincedginger1teaspoon(3g)freshmincedgarlic1teaspoon(5ml)whitewinevinegar2teaspoons(10ml)toastedsesameoil1/4teaspoonrawhoney
Soaktheseaweedinwarmwatertocover,5minutes.Drainandblotexcesswaterwithapapertowel.Whisktogetherthegarlic,ginger,vinegar,sesameoil,andhoney.Drizzleontopoftheseaweedandtosstocoat.
EasyAdd-OnstoYourDiet1.Addtosteamedveggiesorsoups.2.Includeinyourgreensmoothies(kelppowderordulseflakesworkbest).3.Adddriedflakestoricedishesandeggscrambles.
STORAGETIP•Dryseaweedwilllastforalmosthalfayearinyourfridge,ifyoukeepitinasealedcontainer.Ifyoustoreitinyourcupboard,it’llgobadinaboutfourmonths.Wanttorehydrateyourseaweed?Thiscaneasilybedonewithsomefreshwater,butbewarebecauseit’llgobadinafewdays.
SPINACHPopeyemayhavemadethisgreenpopular,butyou’regoingtobetheguywhobenefitsmostfromallthehealthygoodnessitprovides.Why?Becauseyou’regoingtolookpasttheunhealthyspinachdipatyourlocalpubandeatthisstuffinspiteofthefactthatyou’vescoffedatitbefore.Andwhenyoudo,you’llnotonlybereadytotakeonBluto,butyou’llhavemorethanenoughenergytospendtimewithOliveaswell.
NUTRITIONALINFORMATION1cup(30g) Calories: 7Fat: 0.1gCarbohydrate: 1.1gDietaryfiber: 0.7gSugar: 0.1gProtein: 0.9g
YOUNEEDTOEATTHISBOOSTTESTOSTERONENATURALLYCalciumfromcookedspinachmaybethekeytonaturallyspikingyourtestosterone.Researchershavediscoveredthatmenwhosupplementwithcalciumhadhigherlevelsoffreetestosteroneaftertheirworkoutsthanthosewhodidn’thaveahighcalciumdietplan.
GETHAPPYOptimisticpeoplehavehigherlevelsofcarotenoids,whichareplantpigmentsfromspinach,kale,andsquash.Recentresearchindicatesthatmenwhoateatleastthreeservingsdailyoffoodsthatwerehighincarotenoidswerehappierthantheircounterpartswhodidn’tconsumecomparablefare.
BUILDMOREMUSCLEStudiesindicatethatspinachcontainsamuscle-buildingandrepairinghormone.Furthermore,researchershavediscoveredthathigh-nitratefoodslikespinachcancausetheproteininyoursystemtotriggerthecalciuminyourbloodtomakeyouhavestrongercontractions,whichmeansyou’llhaveamoreproductive,muscle-buildingworkout.
BOIL=BESTYOURBESTCOOKINGMETHODISBOILING,WHICHENSURESTHEMOSTAMOUNTOFNUTRIENTSSTAYINTHELEAVES.
EasyAdd-OnstoYourDiet1.BlendintoGreekyogurtandaddsomeleeksforasavoryspinachdip.2.Includeineggandpastadishes.3.Filletchickenbreastandfoldinsomespinachleavesandorganiccheesebeforecooking.4.Includeinyourgreensalads.5.Includeinsoupsandsmoothies.
STORAGEANDPREPTIPS•Rawspinachcanlastforalmostaweekinyourfridge,ifit’swrappedinadamptowelandbaggedwithanairtightseal.•Makesureyouwaittowashyourspinachtojustbeforeyou’reabouttoeatitsoit’lllastlonger.
TASTES=servingofgreenfood
SPINBERRYSMOOTHIE 3cups(90g)spinach,fresh1/2cup(75g)frozenstrawberriesJuiceofhalflemon2teaspoons(10g)rawhoney10ounces(285ml)water(lessforthickersmoothie,moreforthinnersmoothie)
Blendalloftheingredientsuntilsmooth.
PRE-WORKOUTBOOSTER1cup(30g)spinach,fresh1cup(235ml)water1cup(165g)pineapple,freshorfrozen1/2banana4unsweetenedcoconutmilkicecubes
Blendalloftheingredientsuntilsmooth.
SWEETGREENSCRAMBLE 1sweetpotato,chopped3eggs1cup(67g)kale,chopped1tablespoon(15ml)coconutoil1/2avocado1/2cup(15g)spinach
Heatapanandcoatitwithcoconutoil.Chopupthesweetpotatointoslicesandmixitintothepan.Coverandcookfor3to4minutesoruntilhalfcooked.Cutupthekaleandaddittothepanandmixitupwiththesweetpotatoes.Coverfor1minute.Crack3eggsintothepanandscrambletogetherwiththekaleandsweetpotatoes.Cookuntildesiredreadinessandserveatopabedofspinach,garnishedwithahalforonewholeavocado,sliced.
SPIRULINAEverythinginthisbookuptothispointhasn’treallyscaredyou,right?Maybeamysteriouspowderwithanodd-soundingnamemightdothetrick.Spirulina(that’snotatypooratranslationofsomeone’slastname)isaformofblue-greenalgaethatonlygrowsinfreshbodiesofwater.Temperatureandadverseweatherconditionsdon’tseemtostopitfromthriving,andit’sbeenconsideredasalegitimatesolutiontoendworldhunger.It’sgotmoreproteinthanyoursteak,morenutrientsthanjustaboutanythingyou’veevereaten,andshouldbeonyourshoppinglist.
NUTRITIONALINFORMATION1tablespoon(15g),dried Calories: 20Fat: 1gCarbohydrate: 2gDietaryfiber: 0gSugar: 0gProtein: 4g
YOUNEEDTOEATTHISBETTERPROTEINYouneedyourproteintofeedyourmuscles.That’swhyyoueatleanmeatsandsupplementwithproteinpowder.Butmeatonlyhas27percentproteinonaverage,whilespirulinaisamorepuresource,composedof60percentprotein.
STAYYOUNGSlowdownagingwiththespirulinatriplethreat:vitaminE,selenium,andtyrosine.Allthreeareintegralinmakingyouhealthier,butresearchshowsthattheyarealsovitaltokeepingyouvirilealotlonger.
SNACKLESSYoucancurbyourcravingsbysupplementingwithspirulina.It’snotjustagreatproteinsource,whichwillkeepyoufullerlonger,butit’salsopackedwithmorethanonehundrednutrientsthatensureyou’renotinastatewhereyou’llneedorwanttoreachforanythingelse.
LASTLONGERRecentresearchisfavorablyreportingthatspirulinacanalsohelpyourenduranceandpostponeexhaustion.Whilemoreresearchisneededtoreallybesureofthisprocess,thestudysubjectswhotookthespirulinaallreportedmorefavorableconditionsthanthosewhodidn’t.
STORAGETIP•Driedspirulinacanlastinanairtightcontainerinyourcupboardformorethansixmonths.
TASTES=servingofgreenfood
QUICKBREAKFASTSMOOTHIE 2cups(60g)spinach1cup(150g)frozenfruit1to2scoopsproteinpowder1cup(235ml)coconutmilk1teaspoon(5g)spirulina
Blendalloftheingredientsintoasmoothie.
ENERGYBALLS2cups(270g)rawcashews1cup(178g)dates(pre-soakedforfiveminutes,drained)1tablespoon(15ml)coconutoil1tablespoon(20g)rawhoney1tablespoon(15g)spirulina1/8teaspoonunrefinedseasalt1cup(80g)unsweetenedcoconutshreds
Placetherawcashewsinafoodprocessorandchoprelativelyfine.Removethepitsfromthedatesandprocessuntilwellblended.Addthecoconutoil,rawhoney,spirulina,andseasalt.Blenduntilwellcombined.Measureoutping-pongballsizescoopsandrollintheunsweetenedcoconutshreds.Coolinthefridgesotheyharden.Keepinfridge.
EasyAdd-OnstoYourDiet1.Blendintosmoothies.2.Includeinpancakemixesforaproteinpunch.3.Mixintoyogurtorpuddingtoaddflavorandprotein.
SWISSCHARDThistallleafygreencomeswithvariouscolorfulstocks,includingpurple,yellow,andorange.Theleavesaresuper-poweredwithvitalnutrientsandminerals—morethanmostfoodsyou’reeating.Nowonderit’sastapleofthehealthiestMediterraneandiets.
NUTRITIONALINFORMATION1cup(30g) Calories: 7Fat: 0.1gCarbohydrate: 1.4gDietaryfiber: 0.6gSugar: 0.4gProtein: 0.6g
YOUNEEDTOEATTHISLOWERBLOODPRESSURESwisschardisagreatsourceofmagnesium,whichhasbecomeaproventooltohelpkeepbloodpressureathealthylevels.WithoneoutofeverythreeadultsintheU.S.alonehavinghighbloodpressure,andmenhavinghigherrisklevelsthanwomenformostagegroups,reachingforsomeSwisschardjustgotalotmorenecessary.
HANGOVERANDHEADACHECURE
Maybeyouhadtoomuchtodrinklastnight,ormaybeyou’reoneofmillionsofAmericanmenwhosufferfrommigraines,ormaybeboth.Bottomline:AdietrichinfoodslikeSwisschardhasbeenproventohelpeasemigrainesandpreventthepaininyourskullafterdrinkingalittletoomuch.
BOOSTTESTOSTERONELoadedwithzinc,Swisschardmightbetheansweryouneedtokeepyourprostatefunctioninginperfectorder.It’salsobeenproventohelpnaturallyboostyourtestosterone.
TASTES=servingofgreenfood
BALSAMICCHARD 2cups(60g)Swisschard1tablespoon(15ml)balsamicvinegarSalt
SteamtheSwisschard.Drizzleitwithbalsamicvinegarandaddsalttotaste.
CHICKENANDCHARDBOWL 1/2cup(70g)shreddedcookedchicken1/2onion,chopped2clovesgarlic2cups(60g)Swisschard,destemmedandchopped2tablespoons(30ml)coconutoil
Heatthecoconutoil,addtheonionsandcookuntilsoft.Addgarlicandchickenandcookforanadditionalfewminutes.AddtheSwisschardtothepanandcookwhilestirringfrequently.Cookforapproximately5minutesoruntilchardissoft.
EasyAdd-OnstoYourDiet1.Chopandaddtosalads.2.Sautéwithotherveggiesandserveasasideorbasetoyourmain.3.Useleafasawrapformeatballsorothergroundmeats.
PREPTIP•Thecolorfulstemsofthisleafygreenactuallydon’tcookwell.Assuch,wesuggestremovingthembeforecookingthem—steamingbeingthebestoptiontoretainasmanyvitaminsaspossible.
STORAGETIP•WhenyoustoreyourSwisschard,puttheminatightlysealedbagandleaveinthefridge,butdon’twashfirst.It’llkeepforaboutaweek.
THYMEAncientEgyptiansusedthymetoembalmtheirdead.AncientGreeksconsidereditasymbolofcourageandburneditlikeincense.Inthesixteenthcentury,itwasusedasamouthwash.Youknowwhatalloftheseerashadincommon?Theyknewthymewasextremelyhealthy,veryversatile,andhadpotentialeveniftheyweren’tquitesurehowtomaximizeitseffectiveness.Nowweknowthatthymecanhelpyoulivelongerandbehealthierthanyoueverdreamed.
NUTRITIONALINFORMATION1teaspoon(0.8g) Calories: 1Fat: 0gCarbohydrate: 0.2gDietaryfiber: 0.1gSugar: 0gProtein: 0.04g
YOUNEEDTOEATTHISHEALTHYCELLSBestknownforbeingasuperioranti-inflammatory,thymehelpsprotectyourcellmembranesbecauseitcontainsthymol.Thissubstancecanbeintegraltosafeguardingyourheart,kidneys,brain,andbloodcellsfromdamage.
STAYHEALTHY
Thymeissopowerfulthatitcanevenkillbacterialikestaphylococcus.Itmayalsoprotectyoufromchestcongestion,bronchitis,andcoughs.
MOREENERGY,LESSFATEverthinksomethingsounassumingcouldbeastimulant?Probablynot.Thyme,however,isasolidalternativetoothermorepotentiallyharmfulenergyboostersbecauseitstimulatesyourentiresystem,includingyourmetabolism.
BUYINGANDSTORAGETIPS•Freshthymeisalwaysabetteroptionoverthedriedvariety.Yourbestbetistolookforthegreenish-graycoloredleavesthathavenospotsoryellowing.•Wraptheminadamppapertowelandrefrigeratetheminanairtightcontainer.•Ifyougowithdriedthyme,keepitinanairtightjar,andit’llstayhealthyforsixmonths.
TASTES=servingofgreenfood
LEMONTHYMEMUSHROOMS2cups(140g)slicedbuttonmushrooms3springsfreshthyme,leavesonly1garlicclove,dicedZestof1lemon1tablespoon(15ml)coconutoilSaltandpepper
Heatthecoconutoilinapan.Addthemushroomsandthymeuntilbrowned.Thenaddthegarlic,lemonzest,salt,andpepper.Cookuntilmushroomsaretender.Garnishwithfreshlemonjuiceandmorefreshthyme.
THYMETEA2tablespoons(4.8g)freshthyme(or1tablespoon[4.3g]ofdried)2tablespoons(20g)rawhoney(optional)
Steepthethymeinhotwaterfor10minutes.Addtherawhoney,ifneeded.Optionaladd-insincludeginger,lemonjuice,turmeric,andcayennepepper.Thisworksasanexcellentremedyforacoughorsorethroat.
LEMONTHYMEFISHHOTPOCKET 4to6ounces(115to165g)whitemildfishLemonjuice1tablespoon(2.4g)thyme1/2cup(150g)fennel,coarselychopped1/2cup(60g)zucchini,coarselychopped2tablespoons(30ml)coconutoil
Cutsomeparchmentpapersoitisabout18inches(46cm)wideandfolditinhalf.Keepingthepaperfolded,usekitchenscissorstocutitintoaheartshape.Fillhalftheheartwithallofyouringredients.Foldtheedgesoftheparchmentpapersoitcreatesasealedpocket.Placethisonabakingsheetandbakefor12to15minutesat350°F(180°Corgasmark4).(Iffrozenvegetables,add3minutes).Pullfromtheovenandletrestfor3to5minutes.Carefullyopenpocket.Fishisdonewhenitflakeseasilywithafork.
EasyAdd-OnstoYourDiet1.Chopandtossintosaladsoraddtoyogurtoroliveoiltomakeyourowndressing.2.Addtopastasaucesandeggscrambles.3.Usetoseasonproteinwhilecookingorincludeinadryrubormarinadebeforecooking.
TOMATILLOSLooksalittlelikeanunripetomato?Weknow.Buttrustuswhenwetellyouthatthisgreenguyisreadytoeatjustasheis.Oftenoverlookedinthesearchforaspiceinyourhomebecauseitnevermadeitpastthefrontdoor,tomatillosarewhatmakegreensalsaspicy,tart,andpeppery.Wesuggestyouincludeitinyourquesttoaddveggiestoyourdiet.It’lltastegreatandhelpyoulivelonger.Soundslikeagoodsuggestion,doesn’tit?
NUTRITIONALINFORMATION1medium Calories: 11Fat: 0gCarbohydrate: 2gDietaryfiber: 1gSugar: 1gProtein: 0.3g
YOUNEEDTOEATTHISGETLEANEatingonecupoftomatilloequalsonly2percentofyourdailyrecommendedallowanceofcaloriesperday.Whyisthisimportant?Becauseit’slowincalories,buthighonflavor.Thatmeansyou’llgettoeatalotofatastyveggiewithoutanypossibleharmtoyourwaistline.
HEALTHIERSKIN,HEALTHIERYOUOneservingoftomatillogivesyou26percentofyourdailyrecommendedallowanceofvitaminC,whichyou’venodoubtheardwillkeepcoldandflusymptomsatbay.But,that’snotall.It’llalsotriggertheproductionofwhitebloodcellsandcollagen.Allofthiswillhelpyourskinlookbetterandleaveyoufeelingbulletprooffromjustaboutanyailment.
TASTES=servingofgreenfood
TOMATILLOSALSAVERDE 2cups(360g)tomatillos,destemmed3jalapeños2garliccloves1mediumonion1/3cup(5g)freshcilantroSalttotaste
Combinealloftheingredientsinafoodprocessorandblend.Addwatertoachievedesiredtexture.
TOMATILLOSMOOTHIE 1cuptomatillos(180g),chopped1mediumcucumber,peeledandchopped1jalapeño,seededandchopped3/4cup(175ml)water3tablespoons(45ml)freshlimejuice1tablespoon(20g)rawhoney1/2teaspoonsaltPinchcayennepepper
Blendalloftheingredientsuntilsmooth.
EasyAdd-OnstoYourDiet1.Chopandtossintosalsaverde,picodegallo,andguacamole.2.Addtotacos,wraps,andstir-frydishes.3.Puréeandaddtoyogurtwithsomelimejuicetomakeagreatdressingordip.
PREPTIP•Removethehuskofyourtomatillobeforecooking.They’llusuallypoprightoutifyousqueezegentlyatthebaseofthehusk.Oncethey’reout,theycanbealittlestickysotryrunningitundercoldwater.Fromthere,usethemasyourrecipecallsforit.
STORAGETIP
•Wesuggestfreezingthemwholeinanairtightbag.
TURNIPGREENSYoumaythinkwe’reaskingyoutoeattheleftoverportionofthisveggie,butthetruthisthatturnipgreensreallypackapowerfulhealthpunch.PopularinancientEurope,thesegreensbecameadietaryfixtureinthesouthernU.S.duringtheeraofslavery.Slaveownersdiscardedtheleavesinfavorofeatingjusttheturnip.Theslaves,however,tooktoincludingthegreensintheirdietandreapedthehealthyrewards.Whilenotthemostversatilegreeninthisbook,itdefinitelydeservesyourattention.
NUTRITIONALINFORMATION1cup(150g),chopped Calories: 18Fat: 0.16gCarbohydrate: 3.92gDietaryfiber: 1.8gSugar: 0.45gProtein: 0.82g
YOUNEEDTOEATTHISBETTERSEXAsanexcellentsourceoffolate,adietrichinturnipgreenslowershomocysteinelevelsinyourbody,whichcancausedamagetoyourarteriesandslowbloodflow.Eliminatingthisproblemkeepsyourbloodcirculatingatoptimumconditions,andthatmeansbetterbloodflowthroughoutyourbody—especiallyinyourextremities,whichmeansyou’llhavebettererections.
BEATULCERSLotsofguysarewalkingaroundwithapainintheirgut.ManyofthemaresufferingfromulcerscausedbyH.Pylori,whichcanalsotriggercoloncancerandamyriadofotherhealthconcerns.Turnipgreenscontainglucoraphaninandsulforaphane,whichcanoutrightkillH.Pyloriandprotectyourgutbetterthanbodyarmor.
STAYREGULARWithfivegramsofqualityfiberineachcup,turnipgreenscanhelpyourdigestivetractstayontrack.Becauseofthis,itwillalsohelppreventconstipationandotherstomach-relateddisorders.
RINSE,SOAK,ENJOYBEFORECOOKING,RINSETHOROUGHLYANDTHENLETTHEMSITINSOMEWATERFORFIVEMINUTES.THISWILLACTUALLYHELPENZYMESINTHEGREENSCOMPOUND,RESULTINGINEVENMORENUTRIENTSANDBENEFITS.
STORAGETIPS•Whenyougetyourturnipgreenshome,youshouldcuttheturnipoffandstorethegreensseparately.•Allyouneedisanairtightbagandthey’llstayfreshinyourfridgeforaboutfourdays.
TASTES=servingofgreenfood
DIJONTURNIPGREENS 2cups(300g)turnipgreens,chopped1tablespoon(11g)Dijonmustard2teaspoons(10ml)coconutoil
Sautéthegreensincoconutoil.RemovefromheatandstirintheDijonmustardforatangysidedish.
TURNIPGREENSMOOTHIE 1cup(150g)turnipgreens1/4headgreencabbage1greenapple,cored1orange,juiced
Juicetheorangefirst.Combineitwiththegreens,cabbage,andapple.Blendalloftheingredientsuntilsmooth.Addwateroriceifneededfordesiredconsistency.
EasyAdd-OnstoYourDiet1.Boilandtopwithsautéedveggies.2.Addtojuicesandsmoothies.3.Mixandservewithfermentedcabbagetoaddcolorandnutrients.
ZUCCHINIThislittleItaliangreenmaylook,taste,andbemostoftenpreparedasavegetable,butitisactuallyafruit.Itiscousinswiththepumpkinandisessentiallyagreensummersquashthatyou’reprobablymostusedtoseeingslicedanddeepfriedintozucchini“chips”or“poppers”thatarelacedwithfatandcalories.There’salotmoretothezucchinithanadeliverymechanismforranchdressing,though.Trysomegrilledinasandwichormixedintoastir-frydish,andyou’llseethetruepotentialofthisfruit—andgainallthehealthbenefitsintheprocess.
NUTRITIONALINFORMATION1cup(120g),chopped Calories: 18Fat: 0.16gCarbohydrate: 3.92gDietaryfiber: 1.8gSugar: 0.45gProtein: 0.82g
YOUNEEDTOEATTHISWEIGHTLOSSLowincaloriesandhighinwatercontent,zucchiniwillkeepyouawayfromsnackingandwillhydrateyouatthesametime.Becauseitisrichinfiber,it’llalsokeepyoufullerlongerwhileassistingintheweight-lossprocess.
BETTERSEXZucchinisarefullofphytonutrients,whichcanreduceyoursymptomsofbenignprostatichypertrophy,whichenlargesyourprostate—ultimatelyresultingindifficulturinationandpoorsexualperformance.Almosthalfthemenwiththisconditionreporthavingapoorsexlife,butdietsrichinfoodslikezucchinihelpedthemreclaimtheirfunction.
BETTERLOOKINGSKINZucchini’sabilitytoincreasemanganeselevelsinyoursystemspikeslevelsofanenzymecalledsuperoxidedismutase,whichhasbeenproventoprotectyoufromoxidativestress.Italsohelpsproduceproline,whichtriggerscollagenformationresultinginbetter,healthier,andyoungerlookingskin.
EasyAdd-OnstoYourDiet1.Slicezucchinianduseasadipperforsalsa,guacamole,orotherdip.2.Slicelengthwise,drizzlewitholiveoil,andtopwithseasaltbeforegrillingintoasavorysnack.3.Includeineggscrambles.4.Withaspiralizer,makeintozucchininoodlesforaneasypastaswap.
TASTES=servingofgreenfood
ZUCCHINISMOOTHIE 1banana1largeapple1zucchini6ounces(175ml)coconutmilk
Blendalloftheingredientsonhigh,untilsmooth.
ZUCCHINIFRITTERS 2cups(240g)shreddedzucchini(about2mediumzucchini)3eggs1tablespoon(7g)coconutflour1/2teaspoonsalt1/4teaspoonpepperCoconutoil
Shredthezucchiniandringdrywithapapertowel.Inalargebowl,beattheeggstogether.Siftthecoconutflourintotheeggsandbeattogether.Mixtheshreddedzucchini,salt,andpeppertogether,andcombinewiththeeggmixture.Panfryincoconutoil.
SUPER-GREENPESTO 2cups(80g)basil1/4cup(25g)rawalmonds1/3cup(80ml)oliveoil4cups(480g)zucchiniandspinach,finelychoppedSaltandpeppertotaste
Placethebasilandalmondsintoablenderorfoodprocessor.Pulsefor30seconds.Asblenderisrunning,drizzleinoliveoilthroughthetoplid.Stopwhentheoliveoilisgoneandthepestoiscompletelymixed.Addsaltandpeppertotaste.Addthepestotospaghettisquashormeat,suchassteakorsalmon.Youcanadd2clovesofgarlicorsomelemonjuicetojazzuptheflavorofthepesto.
PREPTIP•Whenpreparingzucchini,makesuretoremoveboththetopandbottombeforecookingandwashthoroughly.Steamingletsyourzucchinikeepthemostnutrients.
BUYINGANDSTORAGETIPS•Organiczucchiniisyourbestbettoavoidgeneticallymodifiedvarietiesthatarelacedwithpesticides.•Leaveunwashedzucchiniinanairtightcontainerinyourfridgeforaweek.•Ifyouwanttofreezethem,they’llkeeplonger,buttheywillgetalittlerubberyintheprocess.
IT’SEASYBEINGGREEN:THE3-DAYSTARTUP
Withthisplan,youstartslowbynotchanginganythinginyourdiet.Instead,yourmissionistosimplyaddatleastthreegreenfoodseveryday.Dothisforthreedaysto“tryon”somegreenfoodsforsize.It’sEasyBeingGreenisthebestplanforyouifyouthinkittakestoomanyforkstabstoeatasalad,
hatethetasteofbroccoli,orhavenotconsumedanythinggreensince2003.Thisisthestartofyourgreenfoodsadventure.
“CHOOSEYOUROWNADVENTURE”Howyousuccessfullycompletethismissionisuptoyou.Onthenexttwopages,you’llfindlistsofnumerousoptionsforwaystoaddthreeormoregreenfoodstoyourdailyroutine.Forexample,ifyouareanoatmeal-in-the-morningguy,you’llfindsuggestionsforaddingthingslikeslicedpearsorpumpkinseeds.Beyondbreakfast,you’llfindnutrient-packedgreenfoodssuggestionsforeverythingfromburgertoppingstostir-fryadd-ins.
YOURMISSIONAdd3greenfoods,1greensnack,and1greensmoothiefor3days.
SAMPLEBREAKFASTADDS
Oatmeal/CerealKiwi,choppedorslicedPistachiosPumpkinseedsPear,slicedGreenapples,choppedorslicedSautéedvegetables
BreakfastSandwichGreenonionsAvocadoPestospreadHerbs
ScrambledEggs/OmeletsSpinachGreenonionsKaleAvocadoBroccoliCilantro
YogurtParfaitKiwiPistachiosPumpkinseeds
SAMPLEGREENLUNCHADDS
SoupBokchoyPeasDillParsleyBroccolisprouts
SaladBeetgreensGrapesPistachiosAvocadoPumpkinseedsTurnipgreens
SandwichAvocadoRomaineDillPestospreadBroccolisproutsBlanchedgreensaswraps
BurritoBowl/Tacos/Fajitas/QuesadillasGuacamoleJalapeñosCilantroGreenpeppersTomatillosGreenonions
Egg/TunasaladDillCeleryCucumberParsleyPickles
GrilledCheeseSpinach
ArugulaAvocadoGreenonionsParsley
SAMPLEGREENDINNERADDS
PastaZucchininoodlesGreenbeansGreenpeasRosemaryOliveoil
PizzaOreganoSidesaladontopGreenolivesArugulaSpinachRosemarySpinach,puréedandaddedtosauce
SteakSandwichJalapeñosGreenpeppersGreenonions
SteakandPotatoesBrusselssproutsChivesonbakedpotato
ChineseFoodBokchoyBroccoliPeas
BurgerAvocadoslicesRomainelettucePicklesRosemarymixedingroundbeefChoppedkalemixedingroundbeef
ChickenStirFryGreenpeppersBokchoy
Broccoli
Meatloaf/MeatballsThymeRosemary,mixedingroundbeefKale,choppedandmixedingroundbeefGreenpeasGreenpeppersGreenonions
MacandCheeseSpinach,finelychoppedBroccoli
SalmonAsparagusPestoZucchiniLeeksFennelBroccoli
SAMPLESNACKADDSOlivesPumpkinseedsPistachiosPicklesGreengrapesGreenappleCelerywithalmondbutterBroccoliwithhummusGreenpeppersstripsCucumberslicesHoneydewmelonKiwiPearslices
SAMPLEBEVERAGEADDSCucumberwaterWaterwithlimeGreenteaGreensmoothieGreenjuice
SAMPLE3-DAYPLANStillnotgettingit?(Don’tworry,wewon’ttellanyone.)Wellthen,we’vechosenyouradventureforyou:bypullingtogethersomeofourfavoriterecipesuggestionsandturningthemintoasamplemissionplan.You’llfindrecommendationsforbreakfast,lunch,anddinner,aswellassnacks,smoothies,andmore.
DAYONE
EGGSANDSTEAKWITHSAUTÉEDSPINACHBURRITOWITHGUACAMOLEKALEBURGERANDFRIESOLIVESGREENSMOOTHIEGREENTEA
DAYTWO
OATMEALWITHKIWIPIZZAWITHASPINACHSIDESALADSTEAKSANDWICHWITHJALAPEÑOSPUMPKINSEEDSGREENSMOOTHIEPISTACHIOSANDCIDERBEERCUCUMBERWATER
DAYTHREE
YOGURTWITHPUMPKINSEEDSANDBERRIESGRILLEDSTEAKWITHROSEMARYANDASPARAGUSCHINESETAKEOUTWITHSIDEOFSAUTÉEDBOKCHOYGREENSMOOTHIECELERYANDALMONDBUTTERBUFFALOCHICKENWINGSWITHCELERYWATERWITHLIME
THE7-DAYQUICK-STARTCLEANSE
Let’sgetaggressive.Youwantquickgains,right?Followthisone-weekintenseplantoexperiencethebenefitsofgreenfoodsinalltheirglory.Yourmissionistoconsumeonegreenfoodservingforevery10pounds(4.5kg)yourweighteachday.Thefocusofthisplanisongreenfoodsthatwillenhanceyourbody’snaturaldetoxificationmechanismsandgiveyourdigestionachancetorecoverfromthebeatdownyou’vebeengivingitforthelastfewmonths,ormore.Heyguys,ifyourpoopstinks,sodoesyoudiet.Timetogiddyup.Ifyou’reintriguedbythethoughtofajuicecleanse,butdon’twanttobehungry,thisplanisforyou.Beforeanynewdietplanyouneedtostartbycleaninguphouse.Toxinscanbeahugebarriertoany
healthchanges.Withthiscleanse,notonlyareyoutryingtoeatfoodsthatwillliterallybindtotoxins,butalsoyouwanttosupportyourbody’snaturaldetoxificationpathways,sotoxinscangettheheckout.
YOURMISSIONConsume1greenfoodservingforevery10pounds(4.5kg)ofbodyweightperdayfor1week.
Yourmaindetoxificationorgansareyourskin,kidneys,liver,andgallbladder.Youexcretetoxinsthroughyoururineandbowelmovements,yourskin,andevenyourhair!Whenanyofthesepathwaysaresluggish,toxinsaccumulateandcreateawholehostofproblemssuchaslowenergy,weightgain,decreasedsexdrive,andmore.
HOWITWORKS1.Consume1greenfoodservingforevery10pounds(4.5kg)bodyweightfor7days.Thiscanbewithmeals,snacks,smoothies,orjuices.2.Eatasmuchoftheapprovedfoodsasyou’dlike.Thereisnolimitonquantityofapprovedfoodeatenduringthe7days.3.Donoteatanythingonthe“FoodstoAvoid”list(p.147)fortheentiredurationoftheplan.
Tip:Greensmoothiesandjuicesaretheeasiestwaystoconsumemanygreenfoodservingsinonesitting.Wesuggestaddingasmoothieandajuiceeverydayduringthe7days.Formoreadviceonmakingsmoothiesandjuices,seepage150.
WHYITWORKSSimplyput,greenfoodsareperfectfordetoxification.Theycontainallthevitaminsandmineralsthatarecrucialtosupportyourbody’snaturaldetoxificationpathway.Asabonus,theyworktohealyourdigestivetractandstrengthenyourimmunesystem.Thefocusofthisgreenfoodcleanseistoaddthesepotentdetoxifyerstoyourdiet,especiallycruciferousvegetablesandherbs.Butyou’llalsoneedtoavoidtheanti-greenfoodsthatarestressfulonthebodywhenconsumedinexcess(listedonp.147).Thesefoods,especiallyalcoholandrefinedsugar,mayweakenyourdetoxificationsystem,andwreakhavoconyourdigestionandimmunity.
HERE’SWHYITWORKS:
•Becausethereisnolimitonthequantityoffood,itincludesanadequateamountofenergy(calories)andnutrientstosupportthebody’snaturaldetoxificationpathways.Thereisnostarvingneeded.•Thisisaplanthatyoucouldrealisticallycontinuetoimplementafterthe7days—forlife.Thatisthetruetestofanydietorcleanseyoutry.•Thequalityofthefoodisthemainfocus,withanemphasisongreenfoodsthatsupportdetoxification,digestion,immunity,andenergy.Themore,thebetter!•Youtakeabreakfromfoodsthataddorcanpotentiallyaddaburdentothedetoxificationpathwaysintheshort-term.Yourbodycanusethistimetohealandrepairitself.Don’tbeafraidtodelayreintroducingthese“avoid”foodsforaslongasyoucan,andmakesuretheyaren’tconsistentlyapartyourdietgoingforward.
SEVENSIGNSYOURBODYCOULDBENEFITFROMACLEANSE•Fatigue,lowenergy•Digestiveissues(e.g.,constipation,cramps,tiredaftermeals)•Migraines,headaches•Lowsexdrive•Anxiety,depression,moodswings•Difficultyconcentrating,brainfog•Muscleorjointpain
MinimumServingSizesVegetables=1/2cup(50g),cookedorrawLeafygreens=1cup(100g),rawFruit=1/2cup(50g),rawor1mediumpieceNuts=1ounce(28g)(sizeofyourthumb)Herbs=1tablespoon(15g),freshGreentea=8ounces(235ml)
WhentoStartaCleanseThebesttimetodoacleanseiswhenyoudon’thavealotofbigsocialeventsordistractionsthatwouldtemptyouintomakingpoorfoodchoices.Youwanttosetyourselfupforasmuchsuccessaspossibleduringthecleanse.Granted,theremayneverbea“perfect”timetostartthecleanse,butthinkaboutwhenyoucanreallyrampupyourdevotiontoawellnesschallengelikethisandgiveityourbestpossibleeffort.Considertakingtwotothreedaystoprepare,planmeals,andshopforgroceries,soyoudon’tstartoffbehind.
WhatYouNeedThisplansuggestsonefreshjuiceandonesmoothieeveryday.Becauseofthis,youwillneedaccesstoajuicerandablender.Ifyoudon’thaveajuicer,youcanbuyjuicesatthestore(lookfortheonesthataremadefreshatthejuicebarorSujabrand),plantogetthemdelivered(you’llwanttomakesurethey’reorganicandunpasturized),orswapinanextrasmoothieinstead.
JUICERSWELIKE
BrevilleHurom
BLENDERSWELIKE
NutriBulletVitamixBlendtecNinja
Formorejuicingtips,turntopage150.
FOOD-BASEDSUPPLEMENTSTOFACILITATEDETOXIFICATIONTAKEAMILKTHISTLEsupplement;thisherbwillhelpsupporttheliverasitridsyourbodyoftoxins.SUPPLEMENTWITHagreendrinkpowder.Thisisnotasgoodasfreshjuicesandsmoothies,butanacceptablealternativewhenyoudon’thaveaccesstoablender.IFYOUEXPERIENCECONSTIPATION,trymagnesiuminpowderorcapsuleform.Takebeforebedtopromotebowelmovements.
OTHERNATURALDETOXIFICATIONSTRATEGIESDRINKATLEASTone-hundredouncesofwater,ideallyfilteredwaterfromaBPA-freecontainer.TRYANINFRAREDsaunatreatment,althoughstartslowifyouhaveneverusedonebefore.CHOOSEORGANICandGMO-freefoods.Avoideatingoutasmuchaspossible.REFRAINFROMhigh-intensitytrainingduringtheseven-daycleansetofocusonrepairanddetoxification.SIPONGREENTEAwithlemonandhoneythroughouttheday.Drinkhotorcold!UPTHEPARSLEY!Thisisanespeciallypotentdiureticthatwillhelpexcretetoxinsastheyarereleasedandreadyforexit.AVOIDEATINGOUTasmuchaspossible.
SAMPLE7-DAYPLANOneweek.That’sallthetimeyouneedtocommittothisadventure.Beforeyouknowit,youwillbewellonyourwaytoacleaner,healthiernewyou.Usethissamplemealplanasyourlaunchingpad.Followitexactlyorcustomizeittoyourheart’sdesire.Takethelessonsyoulearnduringtheweekandapplythemtothefollowingweekandbeyond.
DAYONE
APPLECELERYJUICE OATMEALFORMEN GREENONGREENBISONBURGER ASIANSTIRFRY GREENPEPPERSANDHUMMUSDETOXSMOOTHIE
DAYTWO
DETOXJUICE GREENONGREENYOGURTPARFAIT PROTEINANDBACONBALSAMICBRUSSELSSPROUTS BASILARTICHOKEMEATBALLS SIX-HOURENERGYSMOOTHIE
DAYTHREE
BROCCOLIJUICE SWEETGREENSCRAMBLE STRAWBERRYBASILCHICKEN PISTACHIO-CRUSTEDSALMON ARUGULASTUFFEDTURKEYROLLUPSDIGESTIONSMOOTHIE SAUERKRAUT
DAYFOUR
GREENJUICE GREENEGGSANDHAM PROTEINANDSAUTÉEDLEMONGARLICCOLLARDGREENS BEEFANDBROCCOLISTIRFRY STUFFEDOLIVESKALEANDGREENAPPLESMOOTHIE
DAYFIVE
HONEYDEWMINTJUICE GREENPOTATOCAKES ON-THE-GOLUNCH ANDCHIPSANDGUACAMOLE
PUMPKINSEEDCRUSTEDCHICKEN DILLVEGETABLEDIPPOWERUPSMOOTHIE
DAYSIX
REALGREENJUICE ASPARAGUSFRITTATA GRASS-FEDSTEAKFAJITAS ANDCILANTROCAULIFLOWERRICE DILLSALMONBURGERS ANDHONEYCASHEWGREENBEANS KOMBUCHAANDPISTACHIOSSPINBERRYSMOOTHIE
DAYSEVEN
PHYLLUPJUICE WAFFLEBREAKFASTSANDWICHCHICKENANDSPICYGREENBEANS BAKEDGREENPEPPERSAVOCADOPUDDING TROPICALSMOOTHIE
THE30-DAYGREENFOODSDIETCHALLENGE:GREENSFORGAINS
This30-dayplanisahealthy,cleaneatingplan,whereyouhavetokeeptheamountofgreenfoodsyoueatataminimumoftenservingsperday.Wehopethatthischallengecanbesomethingyoucankeepuppastdaythirty.Alongwiththeincreaseingreenness,you’llseegainsinflavor,gainsinculinaryconfidence,andofcourse,allthoseotheramazinggainsthatcomewitheatingmoreofnature’sbest.Thinkbetterenergy,moreproductivity,improvedsexdrive,immunitymadeofsteel,andacompleteandtotaldominationoflife.We’llhighlightspecificrecipesfoundinthisbookyoucanaddforspecificgainsyouarelookingfor,
andyouwillalsogetasamplefifteen-dayplanyoucandoubleupon,orjustuseasasampletomakeyourownthirty-daychallenge.
YOURMISSIONEataminimumof10servingsadayforamonth—andbeyond
We’llsuggestnumerousrecipesfoundthroughouttheprofilesofthe50GreenSuperfoodsthatwillprovideyouwithinspirationandmotivationforyour30-daymission.Therecipesaredividedinto
handycategories,suchasSmoothies,Juices,Breakfasts,Entrees,SidesandDressings,Salads,Beverages,andSnacks.Youwillalsofindasample15-dayplanfollowedbyablankmealplannertemplateyoucanusetocustomizeanddesignthesecondhalfofthechallenge.WealsosuggestyouflipaheadtotheResourcessection,beginningonpage143.Thereyou’llfinda
guidelistingthetopfoodsforachievingahalfdozenveryspecificgoals.Whetheryou’relookingforthegreenfoodsmostlikelytoimproveyoursexualperformanceordecreasestress,you’llhavethemallindexedineasy-to-uselists.You’llalsofindlistsofotherfoodstoenjoy--andfoodstoavoid--aswellasatreasuretroveoftipsforeverythingfromeatingoutandeatingcleantojuicing,makingsmoothies,andmore.
BASICSOFTHEGREENSFORGAINSPLANTheGreensforGainsplanisanextremelyflexibleplan,focusingonaddingnutrient-denserealfoodstoyourdiet.withanemphasisonthegreensuperfoodsfeaturedinthisbook.Clinicalresearchandscientificstudiesbackupthetruepowerofgreenfoodsandthepositiveimpacttheyhaveonyourhealthandwellness.
WHYITWORKS
SUPPORTSYOURHEALTHTheplanwasdesignedtosupportmalehealthfromtheinsideout.You’llimproveyourprostatehealthandboostyourpreventionofprostatecancer.You’llhandlechronicorlow-gradeinflammation,theprecursorofmanychronicdiseases,withanti-inflammatoryherbsandhealthyfats.Youwillimproveyourbodycompositionbydecreasingdietarystressors,acommonobstacletofatloss.Youwillgainenergy,mentalclarity,andmoretohaveyoufeelingyoungerthanyouhaveeverfelt.
KEEPSTHINGSSIMPLEWekeepthisplanstraighttothepointwithsimpleingredientsandeasy-to-followdirections.Everyrecipefeaturesatleastonegreenfoodandisfouringredientsorless,excludingcookingoilandsimpleseasoning.Thedirectionsareshort,buttheresultwillmakeyoufeellikeaculinarygenius.
TASTESGREATWhyeatfoodthatyoudon’tenjoy?Withtheserecipes,there’snoneedforchemicalflavorenhancers!Simpleseasoningandhigh-qualityrealfoodheightentheflavorofeveryrecipe.Herbsandspicesaddapunchofnutrientsalongwithtastebud-pleasingtaste.
DISCLAIMERSServingSizes:Thismealplanisnotone-size-fits-all.Rather,itisatemplateandstartingpoint.Servingsizesaregeneralrecommendationsandwillvarybasedonyourweight,activitylevel,andgoals.
Variety:Youwantsomedegreeofvarietyinyourdiettoensureyouaregettingawell-roundedamountofnutrients.However,thereisnoshameinrotatingyourtopthreetofivemeals,snacks,smoothies,andjuices.Routineisneverabadthingaslongastheroutineisgood.
Hydration:Becausegreenfoodsarefiberpowerhouses,asyourgreenfoodintakegoesup,yourwaterintakemustalsogoup.Consideraddingapinchofunrefinedseasalt,lime,cucumber,orminttoyourwateraswell.
AdditionalResources:BesuretoreferencetheResourcessection(p.143)foradditionalideasandstrategiestofollowtheGreensforGainsplan.
Tip:Greensmoothiesandjuicesaretheeasiestwaystoconsumemanygreenfoodservingsinonesitting.Wesuggestaddingasmoothieandajuiceeverydayduringthe7days.Formore,refertothe“SmoothieTips”and“BasicSmoothieBuilder”sections,onpage150.
SMOOTHIESTURNIPGREENSMOOTHIE ZUCCHINISMOOTHIE SPINBERRYSMOOTHIE TOMATILLOSMOOTHIE SIX-HOURENERGYSMOOTHIE KALEANDGREENAPPLESMOOTHIE GREENTEASMOOTHIE GUAVAPAPAYASMOOTHIE POWERUPSMOOTHIE DETOXSMOOTHIE NATURE’SCHILLPILLSMOOTHIE PRE-WORKOUTSMOOTHIE PRE-WORKOUTBOOSTERTROPICALSMOOTHIE BANANAANDBEETGREENSMOOTHIECILANTROSMOOTHIE DIGESTIONSMOOTHIE GREENAPPLEANDGINGERSMOOTHIE POST-WORKOUTSMOOTHIE GETYOURPHYLLSMOOTHIE IMMUNITYBOOST QUICKBREAKFASTSMOOTHIE
JUICESPEARJUICE ROMAINEANDCARROTJUICE JALAPENOCOOLERJUICE DETOXJUICE HONEYDEWMINTJUICE MINTMOJOJUICE NATURE’SJUSTFORMENJUICE FENNELPEARANDGINGERJUICE APPLECELERYJUICE CARROTASPARAGUSTOMATOJUICEGREENJUICE BROCCOLIJUICE THE“HJ” REALGREENJUICE PHYLLUPJUICE
BREAKFASTSAGEEGGSGREENEGGSEGGBANCAKESWITHPURÉEDKIWI PEPPERANDONIONOMELET OATMEALFORMEN EGG-STUFFEDGREENPEPPERSGREENPOTATOCAKES ASPARAGUSFRITTATA WAFFLEBREAKFASTSANDWICHKIWIPURÉEGREENS,EGGS,ANDHAM GREENONGREENYOGURTPARFAIT OATMEALWITHPISTACHIOSMEXICANBREAKFASTPIZZA SWEETGREENSCRAMBLE
ENTRÉESDILLSALMONBURGERSBAKEDGREENPEPPERSPISTACHIO-CRUSTEDSALMON ASIANSTIRFRY BEEFANDBROCCOLISTIRFRY BASILARTICHOKEMEATBALLS PUMPKINSEEDCRUSTEDCHICKEN CHICKENANDCHARDBOWL BRAISEDSAUERKRAUTWITHBRATWURSTLEMONTHYMEFISHHOTPOCKET STRAWBERRYBASILCHICKEN GRASS-FEDSTEAKFAJITASSLOWCOOKERCHICKENTACOSGREENONGREENBISONBURGER ON-THE-GOLUNCH
SIDESDIJONTURNIPGREENS LEMONTHYMEMUSHROOMSGRILLEDROMAINEANDPROSCIUTTO SAUTÉEDLEEKSBACONBALSAMICBRUSSELSSPROUTS HOMEMADESAUERKRAUTSAUTÉEDCELERY CILANTROCAULIFLOWERRICE SAUTÉEDLEMONGARLICCOLLARDGREENS HONEYCASHEWGREENBEANS GREENBEANFRIES SPICYGREENBEANS GARLICDIJONARTICHOKES BALSAMICCHARD DULSEMISOSOUP PROSCIUTTO-WRAPPEDASPARAGUS SAUER-SLAWBASIL-INFUSEDBRUSCHETTA SAUTÉEDGRAPESANDGOATCHEESE AVOCADO-CILANTRORICE PAN-FRIEDASPARAGUSENERGY-PACKEDGREENS
SAUCESANDDRESSINGSLEMONMINTDRESSING OLIVEOILVINAIGRETTEFIVE-MINUTEITALIANDRESSING LEMONPARSLEYSAUCE TOMATILLOSALSAVERDE ARUGULAPESTO AVOCADOVINAIGRETTE BASILAVOCADOSAUCE BASILVINAIGRETTE CREAMYCILANTROSAUCE AVOCADOSPAGHETTISAUCE SUPER-GREENPESTO
SALADSSEAWEEDSALAD OREGANOWHITEBEANSALAD MINTMELONSALAD KIWILEEKAPPLESALAD PEARANDWALNUTSALAD ROSEMARYGREENPEASALAD BRUSSELSSPROUTSSALAD CELERYSLAW PROTEINSALAD AVOCADOCHICKENSALAD WATERMELONANDBASILSALAD SUPER-GREENSALAD ARUGULASALAD KALESUPERSALAD
BEVERAGESTHYMETEAPRODUCTIVI-TEA FENNELMINTTEA LIMEANDMINTWATER MINTTEAGREENTEACUCUMBERWATER
SNACKSCHILILIMEPUMPKINSEEDS ZUCCHINIFRITTERS OVERNIGHTREFRIGERATORPICKLES BOURBONMAPLEPISTACHIOSOLIVESALSA OLIVETAPENADE GREENAPPLESALSA AVOCADOPUDDING KALECHIPS DILLVEGETABLEDIPGUACAMOLE STUFFEDCOLLARDGREENS ARUGULA-STUFFEDTURKEYROLLUPSGREENAPPLEANDCELERYANDALMONDBUTTER PISTACHIOSANDGRAPES GREENTRAILMIX STUFFEDOLIVESCHIAPUDDINGWITHPISTACHIOSMINIPICKLESANDWICHESSARDINES
THETHIRTY-DAYCHALLENGEDAYBYDAY
DAY1-15
Thischallengeissetupasawaytoensureyougettenservingsofgreenseveryday.We’veoutlinedfifteendaysinthissamplemealplansoyoucanseehowbesttobalanceyourmealchoices.Youcanchoosetofollowthisplanonceandmakeupyourownforthesecondhalfofthechallenge,followthisplantwicetofilloutyourthirtydays,ormakeupyourownmindforeverymeal—makingsureyoureachyourtengreenfoodsperdayquota.
DAYONE
EGGBANCAKESWITHPURÉEDKIWI PEARANDWALNUTSALAD WITHSLICEDGRILLEDCHICKENBAKEDGREENPEPPERSSPINBERRYSMOOTHIE MINIPICKLESANDWICHESGREENTEA
DAYTWO
SAGEEGGS WITHSIDEOFBREAKFASTMEATANDKIWISUPER-GREENSALAD DILLSALMONBURGERSKOMBUCHAANDBOURBONMAPLEPISTACHIOSMARINATEDOLIVES
DAYTHREE
OATMEALFORMEN SEAWEEDSALAD ANDSUSHIROLLPISTACHIO-CRUSTEDSALMON NATURE’SJUSTFORMENJUICE PEARANDCASHEWBUTTERSLICESCUCUMBERWATER
DAYFOUR
GREENEGGS WITHSIDEOFGREENGRAPESROSEMARYGREENPEASALAD WITHSLICEDGRILLEDPORKLOINGRILLEDTILAPIAWITHGRILLEDROMAINEANDPROSCIUTTO PISTACHIOSANDGRAPESMINTTEA
DAYFIVE
OATMEALWITHPISTACHIOSOREGANOWHITEBEANSALAD WITHTURKEYBURGERBASILARTICHOKEMEATBALLS WITH
ZUCCHININOODLES ANDTOMATOSAUCEGREENAPPLEANDGINGERSMOOTHIE GREENTRAILMIX
DAYSIX
SIX-HOURENERGYSMOOTHIE EGGSALADWITHLEMONTHYMEMUSHROOMSGREENONGREENBISONBURGER GREENVEGETABLESANDDILLVEGETABLEDIP
DAYSEVEN
WAFFLEBREAKFASTSANDWICHSAUTÉEDLEEKS WITHGRILLEDGRASS-FEDNYSTRIPSTEAKBEEFANDBROCCOLISTIRFRY ROMAINEANDCARROTJUICE PLANTAINCHIPSANDGUACAMOLE
DAYEIGHT
SWEETGREENSCRAMBLE GREENSALADWITHGRILLEDCHICKENBASILVINAIGRETTE SLOWCOOKERCHICKENTACOSWITHGUACAMOLE ARUGULASTUFFEDTURKEYROLLUPS
DAYNINE
GREENONGREENYOGURTPARFAIT GRILLEDSTEAKWITHPAN-FRIEDASPARAGUSCHICKENANDCHARDBOWL NATURE’SCHILLPILLSMOOTHIE CHILILIMEPUMPKINSEEDS
DAYTEN
CHIAPUDDINGWITHPISTACHIOSBBQPULLEDPORKWITHAVOCADORICE GRILLEDSTEAKWITHBACONBALSAMICBRUSSELSSPROUTS KALECHIPS
DAYELEVEN
ASPARAGUSFRITATTA ZUCCHININOODLES WITHAVOCADOSPAGHETTISAUCE STRAWBERRYBASILCHICKEN POST-WORKOUTSMOOTHIE
DAYTWELVE
GREENPOTATOCAKES ARUGULASALAD WITHOLIVEOILVINAIGRETTE
LEMONTHYMEFISHHOTPOCKET SPROUTEDPUMPKINSEEDS
DAYTHIRTEEN
EGGSTUFFEDGREENPEPPERSAVOCADOCHICKENSALAD PUMPKINSEEDCRUSTEDCHICKEN CARROTASPARAGUSTOMATOJUICEGREENAPPLEANDCELERYWITHALMONDBUTTER
DAYFOURTEEN
PEPPERANDONIONOMELET ON-THE-GOLUNCH STEAKFAJITAS AVOCADOPUDDING GREENPEPPERSANDHUMMUS
DAYFIFTEEN
MEXICANBREAKFASTPIZZA ZUCCHINIFRITTERS GRILLEDCHICKENSALADWITHFIVE-MINUTEITALIANDRESSING POWERUPSMOOTHIE
THETHIRTY-DAYCHALLENGEDAYBYDAY
DAY16-30
RepeattheDay1–15mealplanorcreateyourownplantoeattengreenfoodservingsperday.
RESOURCES
TOPFOODSFORSPECIFICGAINS
ImproveYourAthleticPerformanceEatinggreencouldbethedifferencebetweencompletingaworkoutandcrushingit.Muscleandathleticperformancecomedowntooptimizingyourhormonalbalanceandrecoveringproperlyfromstrenuoustraining.JalapeñosKiwiLimesSpirulinaSpinach
Rev-UpSexualPerformanceEatlikeyourmanhooddependsonit.Becauseitdoes!Healthysourcesoffatproviderawmaterialforyourmalehormones,andotherhighlightedgreenfoodsareagoodsourceofnitricoxide,whichimprovesbloodflow(toyouknowwhere).OlivesOliveoilPistachiosPumpkinseedsAvocadoZucchiniCollardgreensSpinachCeleryGreenonions
HealthyHairHealthyhairgrowthontheoutsidestartsontheinside.Consumegreenfoodsthatsupportdigestionsoyoucanbenefitfromtheirkeyhealthyhairnutrients.SauerkrautPicklesMintArugulaCucumberBeetgreensFennelOreganoArtichokes
Basil
Perk-UpandBeProductiveEnjoythesesurprisingsourcesofsustainedenergy.GreenpeppersGreenteaSeaweedAvocado
GoStressFreeFightthewaragainstphysicalandmentalstress.GreenapplesSpinachGreenpeasTurnipgreensLeeksRosemary
DetoxLikeaChampGetadailydoseofthesego-togreensforkeepingitclean.BrusselssproutsBokchoyKaleParsleyAsparagusBroccoliCilantro
FOODSTOENJOY
OrganicVegetablesAssistyourliver,your#1detoxorgan,initsnaturaldetoxificationmechanisms.
ArtichokesArugulaAsparagusBambooshootsBeansproutsBeetsBeetgreensBellpeppers(red,yellow,green)BroadbeansBroccoliBrusselssproutsCabbageCarrotsCassavaCauliflowerCeleryChivesCilantroCollardgreensCucumberDandeliongreensEggplantEndiveFennelGarlicGinger(fresh)GreenbeansJalapeñopeppersJicamaKaleKohlrabiLeeksMushroomsMustardgreensOkraOnions(green,white,purple)Parsley
RadicchioRadishesShallotsSpaghettisquashSpinachSugarsnappeasSummersquash(yellow,zucchini)SweetpotatoesSwisschardTomatoesTurnipgreensTurnipsWatercressWintersquash(acorn,butternut,pumpkin)
OrganicFruitsCleanupcelldamageandboostantioxidantintake.
ApplesApricots(fresh)AvocadosBananasBlackberriesBlueberriesBoysenberriesCherriesElderberriesGooseberriesGrapefruitGrapesKiwifruitLemonsLimesLoganberriesMangosMelonsNectarinesOrangesPapayasPeachesPearsPineapplePlumsPomegranatesPrunes(driedplums)
RaspberriesStrawberriesTangerinesWatermelon
NOTE:The50GreenSuperfoodsprofiledinthisbookappearinbold.
PasturedMeatandPoultryDetoxifywithessentialaminoacidsfromcleanproteinsources.Beef,pasture-raised,100percentgrass-fedBison,100percentgrass-fedChicken,pasture-raisedDuck,free-rangeTurkey,free-rangeDelimeats,nitrite-free,organicEggs(whole,organic,pastured)Lamb,pasture-raisedGoat,pasture-raisedPork,pasture-raisedWildgame(venison,elk)Bacon,pasture-raised,uncured,additive-freeGhee,clarifiedbutter
DairyGheeClarifiedbutterOtherdairyproducts,grass-fed,full-fatand,ideally,lowtemperaturepasturized
SustainableSeafoodImprovementalhealthandfocuswhiledetoxifying.AlbacoreTuna(troll-orpole-caught,fromtheU.S.orBritishColumbia)FreshwaterCohoSalmon(farmedintanksystems,fromtheU.S.)Oysters(farmed)PacificSardines(wild-caught)RainbowTrout(farmed)Salmon(wild-caught,fromAlaska)Shrimp,wild(fromMaine)
OrganicNuts,Seeds,&OilsAchievehormonalbalanceandsupportcellularrepair,whilekeepingyourimmunesystemincheck.
Coconutoil(refinedforneutral;unrefinedforflavor)BrazilnutsCoconutmilkCodliveroil(ideallyfermented)
Extra-virginoliveoil(unheated)FreshcoconutGrapeseedoilGroundflaxseedsMacadamianutsNutbuttersOlivesSafflowermayonnaiseSesameoilSproutednuts(almonds,cashews,walnuts,pecans)Sproutedseeds(pumpkin,sunflower,sesame)UnrefinedflaxseedoilUnrefinedsesameoil
FermentedFoodsStrengthenyourdigestiontoimprovenutrientabsorption,energy,andimmunity.
KombuchaPicklesSauerkrautFermentedsalsaKimChiApplecidervinegarCulturedvegetablesCoconutwaterkefirFermentedketchupFermentedmustardWine,organic,nosulfitesadded
Herbs&CondimentsThesesuperfoodspackawholelotofpowerinjustalittlepinch.
ParsleyCilantroGingerGarlicThymeOreganoMintRosemarySageChamomileCayennepepper
Superfoods
Fightinflammationandimprovehealthfromtheinsideoutwithsmall,butmightysuperfoods.
GreenteaRawapplecidervinegarUnrefinedseasaltUnfilteredraw,localhoneyOrganicGradeBmaplesyrupHomemadebonebrothDarkchocolate(70%ormorecocoaorcacao)Seaweed(dulse,kelp)Spirulina
LegumesBlackbeansChickpeasFrenchbeans(flageolets)GreatNorthernbeansGreenpeasKidneybeansLentilsLimabeansNavyandPintobeansSplitpeasWhitebeansYellowbeansYams
GrainsBrownriceBuckwheatgroats(kasha)Bulgur(tabouli)Gluten-freeoatsQuinoa(agrain-likeseed)WhitericeWildrice
FOODSTOAVOIDMAN-MADECHEMICALSMSG,highfructosecornsyrup,fooddyes,artificialsweeteners,syntheticvitamins,mineralsandsupplements;orindustrializedoils(e.g.,soybeanoil,cornoil,canolaoil)
PROCESSEDGLUTENANDGRAINSStore-boughtbread,crackers,anythingwith“enrichedflour”
REFINEDSUGARSTablesugar,evaporatedcanesugar,filteredhoney,agavesyrup
FACTORYFARMEDANIMALSANDSEAFOODConventionallyraisedbeefandchicken,givenantibioticsandhormones,mostfarmedfish;conventionaldairyproductsfromfactory-farmedcows.
LOW-FATFOODSLow-fatyogurts,low-fatmilk,margarinespreads
ALCOHOLOptionalFoodstoAvoid
CAFFEINE(orsignificantlyreduce,andonlyuseorganic)
GRAINS(rice,quinoa;choosesweetpotatoesorpotatoesinstead)
LEGUMES(beans,hummus)Noteanydigestivestressandavoid,ifnecessary.
REDMEAT(Whileredmeatisnotnecessarilyonthe“do-not-eat”list,itisanoptiontotakeaseven-dayhiatusandgiveyourliveratemporarybreak.)
EATINGOUTTIPS
1.Yoursuccessstartsbeforethemeal.Don’tarrivefamishedandunprepared.•Eattwotothreehoursbeforeyourdiningexperiencesothatyoudon’tarrivefamishedwithalowbloodsugar,andgiveintoquicktreats.•Asalways,eatbalancedthroughoutthedayratherthan“savingcalories”forwhatyouthinkwillbeabigmealattheendofyourday.•Researchthemenubeforehandsoyoucanhavetimetoreviewthemenuandorderwithconfidence.•Manyrestaurantswillpostgluten-freemenusonline,butnotintherestaurant.•Tellyourwaiteratthebeginningofthemealthatyouwillnotbeorderingdessert,sothatyouaren’ttemptedattheendofthemeal.
2.Nomatterwhat,getinthegreens!•Doubleuponsteamedorrawvegetables(preferablywithoutanyprocessedsauces)!Skipthestarchyorprocessedgluten-containingsides.•Othermenuitemsmayhavevegetablesidesthatyouwouldenjoy.Askthewaitertomixandmatchsidesinacreate-your-ownentrée.Thenpairwithacleanproteinandahealthyfat!•Orderasalad.ALWAYS.Choosebalsamicvinegarand/oroil.Thereisalmostalwaysaddedsugarintheranch,Italian,orhousedressings.•Foroptimaldigestionofmeat,itisbesttoconsumeyoursaladorvegetableswithorafterconsumingthemeat.
3.Askandyoushallreceive.Becreativeinyourorders.•Askforsandwicheswithalettucewrapinstead.•There’salwayssteak,chicken,orothermeatsonthemenu!Keepitsimple.Poultryorleanbeefisbetterifthebeefisorganic,pastured,and100percentgrass-fed.•Askthewaitertoputallsaucesontheside,astheyhavemanysourcesofhiddensugar.•Inpastadishes,askforthepastafixingstobeservedonaplateofsautéedorfreshspinachinsteadofnoodles.•Mixahealthiersidedishfromonemealwiththemaincoursefromanother.•Requestbottlesofoliveoilandvinegartouseassaladorvegetabledressing.•Askabouthiddeningredientsthatmaynotbeonthemenu.Doublecheckyourchoiceswiththewaitertomakesuretherearenootheringredientsthanwhatisdescribed.
4.Whenyoucan’tcontrolthequality,controlthequantity.•It’sallaboutportioncontrolwheneatingout.Notonlyareportionstoolargeforonemeal,buttheyarealsonothighquality.Whenyoucan’tcontrolthequality,controlthequantity.•Eatproteinthesizeofyoursmartphone,carbohydratesthesizeofyourfist,andfilltheotherhalfofyourplatewithsaladandvegetables.•Ifportionsaretoolarge,askthewaitertosplittheportioninhalfbeforeitarrivesatthetable.
•Orderanappetizerandsmallsaladinsteadofamaincoursetobettercontroltheamountoffoodplacedinfrontofyou.
5.Avoidthe“free”foods.Freefillerslikethebreadbasket,after-dinnercandy,orfreerefillsaremindlesswaystoeatfoodyoudidn’tmeantoconsume.Saveyourappetite(andspareyourbloodsugar)byskippingthefreebies.
6.Choosethebestoftheworst.Steerclearofanythingwiththewordsfried,creamy,crispy,orbattered.
7.Bemindfulandmindyourownbusiness.•Eatslowly.Chewyourfoodcompletelyandsavortheflavor.•Giveyourselfvisualcuestoremindyouthatyouaredone.Putyournapkinandutensilsoveryourplatetoletyourmindknowthatyouaredone.•Don’tletthefoodlinger.Askthewaitertotakeyourplateassoonasyouaresatisfied.•Oneeasytipistochewapieceofgumafteryouaredoneeatingtoavoidmindlessnibblingatyourleftovers.•Diningoutshouldstillbeafunexperience,butchooseyourtoponeindulgence(e.g.,bread,acocktail,oryourfavoritedessert,notallthree).•Chooseyoursplurgeandreallysavorit.Itshouldbesomethingyoureallylove,notjustlike.Enjoytheflavortothefullestandhavezeroguilt!•Keepyoureyesonyourownplateanddon’tfretaboutwhateveryoneelseisorderingorwhatpeoplethinkofyourorder.Youcreateyourowndiningexperiencewithyourownintentions.Don’tlettheirchoicesmessyouup!
BonusTipsonAlcohol•Redwineisalwaysagreatoption.It’srichinantioxidantsandcansupportcardiovascularhealthduetoitsresveratrolcontent.•Mixinawater!Drinkanalcoholicdrinkfollowedbyaglassofwater.Finishthewaterbeforeyouorderyournextdrink.Thiswillimproveyouralcoholmetabolismandpreventyoufromgettingtoobuzzed.•Waterwithlemonorlimeisbetterthanjustwater.Thishelpstoalkalizethebloodandbalancetheacidiceffectsofalcohol.•Trystickingtoatwodrinkmaximumpernight.
SMOOTHIETIPS•Smoothiesareblendedwholefoods(usingablender).•Addlemontoasmoothietopreventoxidationsoyoucansaveaservingforlater.•Ifyourblenderisnotthatpowerful,removethestemsfromyourgreens,likekaleandswisschard.•Blendinstages,blendinggreensandliquidfirst,thenaddingtherest.•Puréelongenoughforeverythingtobecompletelyincorporated.•Basicsmoothie=2cups(200g)greens+2cups(475ml)liquidbase+2cups(200g)frozenorfreshfruit.•Itcanbetemptingtogolightonthegreensandheavyonthefruit.Youknowyouaremakingthesmoothiecorrectly,andincludingenoughgreens,whenthesmoothieisactuallybrightgreenincolor.
BASICSMOOTHIEBUILDERBASE:water,coconutwater,greentea,coconut,oralmondmilkGREENS:spinach,kale,collards,beetgreens,swisschardFRUIT:berries,avocado,kiwi,greenapple,pear,honeydewmelonBOOST:spirulina,dulseflakes,nutbutters,cinnamon,rawcacaoSWEETENER:honey,choppeddates,maplesyrup
JUICINGTIPS•Juicesareextractedliquidfromwholefoods(usingajuicer).•Juicesarebestconsumedfirstthinginthemorningonanemptystomach.•Addlemontojuicetopreventoxidationsoyoucansaveaservingforlater.•Whenstoringthejuice,filluptothetopofthecontaineranduseatightlid,toslowdownoxidation.•Useorganic,especiallyforjuicing.•Waitatleasttwohoursafteramealtodrinkagreenjuice,andwaittwentyminutesafterdrinkingagreenjuicetoconsumeameal•Ideally,consumethejuiceassoonasyoucanaftermakingit.•Ifyoudecidetostoreyourjuice,remembertokeepitrefrigeratedatalltimesbeforeconsuming.•Juiceisn’tamealreplacementandshouldbeconsumedlikeasupplementwithintwentyminutesbeforeacompletemeal.•Differenttypesofjuicersproducevaryingamountsofjuicefromyouringredients.Therecipeshereareestimatesofhowmuchwholeproduceitwouldtaketoproduceasingleservingoftherecipe.
DIRTYDOZENThankstopesticides,somefoodsjustaren’tashealthy.Thelistbelowaretheworstculprits.ChooseorganicforanyfruitorvegetableontheDirtyDozenlist.ApplesCeleryRedbellpeppersPeachesStrawberriesNectarines(imported)GrapesSpinachLettuceCucumberBlueberries(domestic)Potatoes
Thefollowingmaycontainpesticideresiduesofspecialconcern:GreenbeansKale/Greens
Source:EnvironmentalWorkingGroup
CLEANFIFTEENTheCleanFifteenliststheleastsprayedconventionalproducethatisacceptabletoconsumenon-organic,althoughorganicisstillrecommended.SweetCornOnionsPineappleAvocadoCabbageSweetPeas-frozenPapayaMangosAsparagusEggplantKiwiGrapefruitCantaloupeSweetPotatoMushrooms
ACKNOWLEDGMENTS
Thisbookwouldnothavehappenedwithoutthesupportofmyfamily.AnystrengthortalentImayhaveisbornefromthemandmadebetterthroughtheirsupport.Iwouldalsoliketothankallthefriendsandcolleagueswhohelpedalongtheway:James,Tom,Dean,Jessica,John,Lisa,Rico,DerekandCharlie.Also,specialthankstomyco-authorJennyWesterkampwhomadethisbookmoreinformativeandmorefunwitheachpassingday.And,ultimately,thankstoyou,thereader,forpickingthisupandlettingthewords,pictures,andideashereinimpactyourquestforbetterhealth.Also,IthankGodforlettingmeputwordsonpaperandallowingmetolivemydream.-MDM
Thankyoutomymom,dad,brothers—Tim,Pat,Jim,Matt,andJack—andsister-in-law,Kate,fortheirnever-endingloveandsupport.Theyalwaysanswermyquestions,book-relatedorotherwise,withtheblunthonestythatIneed.IthankGodforthem,andforallthecountlessblessingsinmylife.Ialsowanttoexpressimmensegratitudeformyco-authorMichaelDeMedeiros.Hisguidanceandexpertisewereindispensablethroughoutthisentireprocess.Finally,thankyoutomyfocus-groupparticipants,composedofmalefriends,cousins,uncles,formerclassmates,andTwitterfollowers.Theytestedmanyvariationsofnutritionplansandrecipes,andprovidedvaluablefeedbackandinsights.-JW
Wecouldnothavecompletedthisbookwithoutthehardworkanddedicationofourinternteam:KatieAbrahamson,YuhinAuyeung,KellyCassidy,MolikaChea,MorganClift,LaurenGerker,AlisonHadavi,StephanieJohnson,AdrienneKahn,ChristineLally,EmilyO’Neil,AnnaPleet,SuzyPodleyon,andTaylorWessel.
WewouldalsoliketothankourphotographerRobertReiffandChefSandraCorderofortheiraidinmakingthisbooklookasamazingasitdoes.Inaddition,ahugethanksgoestoalltheunsungheroesatourpublisherwhoworkedtirelesslytomakethisbookhappen.Thanksall!
Dedication
Formyfather.Thisbookhasafewofthecountlesslessonshetaughtme.Andformybrothers.—MDM
Formydadandfivebrothers,thetoughest—andmostrewarding—clientsIwilleverhave.—JW
ABOUTTHEAUTHORS
MICHAELDEMEDEIROSistheformervicepresidentandeditorinchiefofMen’sFitnessmagazine,formereditorinchiefofMaximumFitnessmagazine,andauthorofthirteenbooks,includinghistoricalbiographies,educationaltextbooks,andactivehealthandfitnessbooks.Hehasbeennominatedandshortlistedforseveralawards,includingbestbookandbestbookinaseriesforWeiglpublishers.
JENNYWESTERKAMP,R.D.,isaholistic-mindedregistereddietitian,speaker,andauthor.SheisthenutritionistforKitchfixandanadvisorforOnDemandDietitian.Previously,sheworkedwithprofessionalandcollegiateathletesacrossthecountryandwaspresidentofChicagoFoodandNutritionNetwork.Shehasbeeninterviewedfornationalmediaoutletsandhasspokentogroupsonwellness,men’shealth,sportsnutrition,andsocialmedia.
INDEX
3-DayStartUpPlan,121–1255-MinuteItalianDressing,856-HourEnergySmoothie,637-DayQuick-StartCleanse,127–13130-DayGreenFoodsDietChallenge,133–141
AbandVeg,39aging,anti-,14,28,30,50,108anxiety.Seestress,reducingapples,green
about,50entréeswith,103juiceswith,25,39,67,71,87saladswith,37,43,75smoothieswith,51,71,117,119snackswith,51
artichokes,20–21arugula,22–23,39,89AsianStirFry,33asparagus,24–25,43atherosclerosis,36athleticperformance,improving,72,104,106,143aversiontogreens,9–12avocados
about,26breakfastswith,27,35,69,107entréeswith,91saladswith,27,77,81saucesanddressingswith,27,29sideswith,41smoothieswith,41,51,63,73,95snackswith,23,27
BaconBalsamicBrusselsSprouts,37bacteria,fighting,28,46,50,62,84,88,112BakedGreenPeppers,61BalsamicChard,111BananaandBeetGreenSmoothie,31BasicArtichokeMeatballs,21basil,21,27–29,85,95,119
beans,green,39,52–53Beef&BroccoliStirFry,35beetgreens,30–31beets,81,99bloodpressure,reducing,32,56,66,82,110bokchoy,32–33bonestrength,increasing,20,32,42,52BourbonMaplePistachios,93BraisedSauerkrautwithBratwurstSausage,103breakfastrecipelist,135breath,bad.Seeoralhealth,improvingbroccoli,33–35,71,87Brusselssprouts,36–37,43
cancer,fighting,32,34,48,64,74,76,86,88,90,98carpaltunnelsyndrome,92Carrot,Asparagus,TomatoJuice,25celery,38–39,51,55,87,89ChiaPuddingwithPistachios,93Chicken,StrawberryBasil,29ChickenandChardBowl,111ChiliLimePumpkinSeeds,77chlorophyll,13,70cholesterol,reducing,70,74,102cilantro,27,40–41,51,69,115circulation,improving,13,98CleanFifteen,152Cleanse,7-DayQuick-Start,127–131collardgreens,42–43cramps,relieving,46,90,100CreamyCilantroSauce,41cucumbers
about,44juiceswith,25,35,45,69,79,87,89saladswith,77sideswith,39smoothieswith,87,115snackswith,51,91
depression,relieving,56,72,80,100,106detoxdiet,127–131detoxification,14,29,71,87,100,127–131,143–145digestion,improving,15,40,46,48–49,76,82,100,102,116DijonTurnipGreens,117dill,46–47,91
DirtyDozen,152dressingandsaucerecipelist,137DulseMisoSoup,105
eaters,typesof,10–11eatingouttips,148–149Egg“Bancakes”withPuréedKiwi,73Egg-StuffedGreenPepper,61energy,increasing,13,26,50,88,112,143EnergyBalls,109Energy-PackedGreens,43entréerecipelist,136fat,losing,22,24,38,42,58,68,78fennel,48–49,113fertility,improving,26,36,42,96,104,110Five-MinuteItalianDressing,85
GarlicDijonArtichokes,21GetYourPhyllSmoothie,51On-The-GoLunch,93grapes,green,54–55,63Grass-FedSteakFajitas,61GreenAppleandGingerSmoothie,51greenapples.Seeapples,greenGreenAppleSalsa,51greenbeans,39,52–53GreenEggs,71GreenFoodsDietChallenge.SeeGreensforGainsPlanGreenJuice,25GreenonGreenBisonBurger,91GreenonGreenYogurtParfait,93greenonions,35,39,56–57,105greenpeppers,60–61GreenPotatoCakes,59Greens,Eggs,andHam,35GreensforGainsPlan
about,133–134categorizedrecipesin,135–137dailymealplansfor,138–141
greentea,62–63GreenTrailMix,55GrilledRomaineandProsciutto,97Guacamole,27GuavaPapayaSmoothie,65guavas,64–65
hair,strengthening,22,30,44,88,98,102,143halitosis.Seeoralhealth,improvinghangovers,relieving,14,90,110headaches,relieving,110heartburn,relieving,76hearthealth,improving,20,24,26,36,56Herb-RoastedSquash,99The“HJ,”55HomemadeSauerkraut,103HoneyCashewGreenBeans,53honeydewmelons,66–67hormones,balancing,104hydration,improving,38,44,54
ImmunityBoost,73inflammation,reducing,20,24,34,80,112,134,146It’sEasyBeingGreen:3-DayStartUpPlan,121–125jalapeños,28,68–69,115juicerecipelist,135juicing,16–17,150
kaleabout,70recipes,35,39,43,49,71,81,87,91,107
Katt,Josh,27,43kiwis,51,72–73,75,93
leeks,74–75LemonMintDressing,79LemonParsleySauce,87LemonThymeFishHotPocket,113LemonThymeMushrooms,113limes
about,76recipeswith,27–28,39,41,67,69,73,77,79
liverhealth,improving,14,20,24,28,129,144
magnesium,14,20,44,94,110matcha,62mentalclarity,improving,62,78,98,100methylation,14MexicanBreakfastPizza,69migraines,relieving,110MiniPickleSandwiches,91mint,49,63,67,78–79
muscles,improving,24,26,28,40,52,58,70,86,106
Nature’sChillPill,99Nature’sJustforMenJuice,45
OatmealforMen,61OatmealwithPistachios,93oliveoil
about,80saladswith,23,37,39,59,75,81,85,103saucesanddressingswith,23,29,41,79,81,85,87,119sideswith,53,99snackswith,83
olives,82–83Omelette,PepperandOnion,57onions,green,56–57oralhealth,improving,28,46,50,62,68,78,86,88,96oregano,39,55,84–85organicfoods,34,50,71,119,129,144–145OvernightRefrigeratorPickles,91
Pan-FriedAsparagus,25parsley,41,51,59,65,86–87PBBites,51pears,35,49,67,79,88–89peas,green,58–59PepperandOnionOmelette,57PhyllUpJuice,87pickles,90–91pistachios,27,55,92–93Post-WorkoutSmoothie,73Power-UpSmoothie,95Pre-WorkoutBooster,107Pre-WorkoutSmoothie,55Productivi-Tea,63Prosciutto-WrappedAsparagus,25protein-packedgreens,58,108ProteinSalad,39Pudding,Avocado,27PumpkinSeedBreadcrumbs,95pumpkinseeds,23,77,93–95
QuickBreakfastSmoothie,109Quick-StartCleanse,7-Day,127–131
RealGreenJuice,39recovery,improvingathletic,54,72resources,food,143–153restauranttips,148–149romainelettuce,87,96–97rosemary,41,59,81,98–99
sage,100–101saladrecipelist,137sauceanddressingrecipelist,137sauerkraut,102–103SautéedCelery,39SautéedGrapesandGoatCheese,55SautéedLeeks,75SautéedLemonGarlicCollardGreens,43scallions.SeegreenonionsSciarra,Kristina,55seaweed,104–105sexualperformance,improving,22,26,38,48,68,70,72,80,92,94,104,106,110,116,118,143sidedishrecipelist,136skinhealth,improving,34,44,52,54,60,66,82,84,102,114,118sleep,improving,14,46,94,96SlowCookerChickenTacos,69smoothies
about,16recipelist,135tipson,150
snackrecipelist,137SpicyGreenBeans,53spinach
about,106breakfastswith,35,59,107entréeswith,29juiceswith,39,55saladswith,77saucesanddressingswith,119sideswith,43smoothieswith,25,41,51,55,63,95,99,107,109
SpinberrySmoothie,107spirulina,51,108–109StartUpPlan,3-Day,121–125stirfryrecipes,33,35StrawberryBasilChicken,29stress,reducing,46,74,98,102,143
StuffedCollardGreens,43Super-GreenPesto,119Super-GreenSalad,77SweetGreenScramble,107Swisschard,91,110–111
tearecipelist,137thyme,55,112–113tomatillos,114–115toxins,reducing.SeedetoxificationTropicalSmoothie,25turnipgreens,116–117
urinarytractinfections,84
vision,improving,30,56
WaffleBreakfastSandwich,27WatermelonandBasilSalad,28weight,losing,36,62,86,92,108,114,118
zucchini,113,118–119
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