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Index
Alaena’s Story Sarah’s Story Introduction Chapter 1: What Is Healthy Eating? The Problems with the US Dietary Guidelines A Better Way to Eat Wait! Is This the Caveman Diet? A Nutrients-First Approach Functional Foods The Dark Side of Foods Weighing the Good Against the Bad Chapter 2: Healing Through Food How Can Food Reduce Inflammation? Elimination and Reintroduction The Other Important Stuff Chapter 3: What and How to Eat The Healing Kitchen Food Groups “Yes” Foods “No” Foods Food Quality Shopping Eating on a Budget Getting Back into the Kitchen Eating on the Go Turning Your Kitchen into a Healing Kitchen Ingredient Swaps Herbs, Spices, and Flavor Combos Reinventing Leftovers Multitasking in the Kitchen Batch Cooking Snack Guide Beverage Guide Let’s Get Cooking (and Healing)! Chapter 4: Meal Plans and More! General Meal Plan #1 General Meal Plan #2 General Meal Plan #3 General Meal Plan #4 One-Pot Meal Plan for Those Who Dislike Doing Dishes 5 Ingredients or Less Meal Plan for Those Who Like It Simple 20 Minutes or Less Meal Plan for Those Who Aren’t Fans of the Kitchen On-the-Go Meal Plan for the Busiest People Family Favorites for Those with Kids to Please Leftovers Reinvented for Those Who Like to Mix It Up Batch Cooking Meal Plan #1 Batch Cooking Meal Plan #2 Chapter 5: Kitchen Basics Worcestershire Sauce Garlic Sauce Caramelized Onions Roasted Garlic Chicken Broth Pork Broth Beef Broth Greek Dressing Honey Balsamic Dressing Strawberry Lime Dressing Caesar Dressing Garlic-Dill Ranch Dressing Simple Side Salad Avocado Mayo Sweet Marinara Sauce Make It Bolognese! Tzatziki Sauce Pronto Pesto Mango Guacamole Cilantro Chimichurri Tangy Carolina BBQ Sauce Cauli’fredo Sauce Thin Pizza Crust Plantain Wraps House Rub Umami Dust Garlic & Herb Seasoning Five-Spice Powder Chapter 6: Breakfast Favorites Antioxidant Morning Smoothie Pumpkin Spice Smoothie Chicken Hash Brown Patties Garlic & Herb Breakfast Sausage American Breakfast Sausage Bacon-Wrapped Apple & Cinnamon Sausage Bacon-Herb Biscuits Country Herb Gravy Biscuits & Gravy Oven-Baked Pancakes Cinnamon & Raisin Porridge Baked Carrot-Banana Bread N’Oatmeal Spiced Candied Bacon Comforting Breakfast Casserole Creamy Caesar Beef Skillet Garlicky Greek Lamb Skillet Crispy Salmon Hash Ollie’s DIY Sunrise Hash Chapter 7: Soups & Salads Vibrant Healing Soup Base Hamburger Stew Bacon & Salmon Chowder Roasted Fennel & Parsnip Soup with Citrus Drizzle Pumpkin Chili Chicken “Tortilla” Soup “Cheesy” Broccoli Soup Watermelon Gazpacho Hearty Healing Beef Stew New England Clam Chowder Lettuce Soup Caesar Salad Antipasto Salad Sweet & Smoky Spa Salad Grilled Chicken Souvlaki Salad Roasted Root, Arugula & Balsamic Salad Fennel Mandarin Slaw Honey-Lime Chicken & Strawberry Salad Chunky Tuna Salad Toasted Coconut, Fig & Kale Salad Peach & Kale Summer Salad Smoked Salmon Potato Salad Grain-Free Tabbouleh Thai Green Mango Salad Tropical Broccoli Salad Chapter 8: Easy-Peasy Mains Beef Pot Pie West Coast Burritos with Cucumber Pico de Gallo Brisket & Gravy Beef or Pork Carnitas Taco Night Grilled Steak Cucumber Noodle Bowl Caramelized Onion & Herb Meatloaf Sweet & Savory Shepherd’s Pie Anti-Inflammatory Meatballs Mediterranean Lamb Meatballs Meat Sauce & Spaghetti Beef & Mushroom Risotto Classic American Hamburgers Greek Lamb Burgers BBQ Chicken Burgers Island Roasted Pork Rosemary & Prosciutto Stromboli Hawaiian Pulled Pork BBQ Pulled Pork Garlic & Rosemary Crusted Pork Loin Speedy Shanghai Stir-Fry Cinnamon Pork & Applesauce Homemade Applesauce Ham & Pineapple Pizza Prosciutto & Fig Bistro Pizza Mojo Pulled Chicken Oven-Fried Chicken Pesto Chicken Pasta Honey-Garlic Drumsticks Mojo-Mango Stuffed Sweet Potatoes Teriyaki Chicken & Fried Rice Coconut-Crusted Chicken Tenders with Pineapple Dipping Sauce Classic Roast Chicken Raisin & Spice Meatballs Pesto Chicken Pizza Spinach & Garlic Lover’s Pizza Lamb with Olive-Butternut Rice Bacon-Date Crusted Salmon Shrimp n’ Cauli-Grits Seared Shrimp Pasta with White Sauce Wild Salmon with Roasted Raspberries Chapter 9: Simple Sides Spaghetti Squash Noodles Caribbean Plantain Rice Mac n’ Cheese Carrot Pilaf with Lemon & Parsley Spinach with Alliums & Lemon Sweet Potato & Kale “Rice” Salad Spicy Carrots Lebanese Beef & Rice Stuffing Garlic-Rubbed Tostones Creamy Herb Mushrooms Creamy Bacon Scalloped Sweet Potatoes Garlic-Dill Parsnip Fries Bacon Five-Spice Sweet Potato Fries Seasoned Plantain Fries Roasted Brussels with Bacon & Cinnamon Cinnamon Mashed Carrots Spicy African Kale Roasted Sweet Potatoes with Tapenade Silky Potato Puree Bacon-Wrapped Cinnamon Apples Roasted Roots with Garlic Sauce Chinese Stir-Fried Lettuce Pan-Roasted Cauliflower with Bacon & Spinach Roasted Cabbage with Balsamic-Honey Reduction Garlic Roasted Broccoli Gingered Asparagus Chapter 10: Satisfying Snacks Chewy Trail Mix Granola Crunchy Kale’nola Turkey Jerky Pulled Pork Sliders Bacon-Wrapped Scallops with Lemon-Chive Drizzle Lox & Everything Hors d’Oeuvre Roasted Garlic & Pumpkin Hummus Smoky Artichoke Baba Ghanoush Orange & Olive Tapenade Smoked Salmon Spread Cherry Balsamic Pâté Garlic & Thyme Crackers Chicken Ranch Salad over Crackers Lemon-Ginger Energy Balls Monkey Bars Mango Coconut Gummies Cherry Lime Gummies Pomegranate Pear Gummies Strawberry Kiwi Gummies Chapter 11: Thirst Quenchers Red Sangria Moscow Mule Watermelon Lime Agua Fresca Strawberry Lemonade Spritzer Mint-ea Mojito Citrus Fizz Maple Mocha Chapter 12: Timeless Treats Ganache-Stuffed Dates Hot Fudge & Ganache No-Bake Lemon Macaroons Warm Bananas with Date Caramel Sauce Strawberry Milkshake Cinnamon Banana Ice Cream Sweet Potato Ice Cream Truffle Fudge Pops Toasted Coconut Cream Pops Friendship Cake with Whipped Cinnamon Honey Frosting Gelatin “Egg” Whipped Cinnamon Honey Frosting Carob Mousse Frosting Pumpkin Roll with Clementine Cream Cherry Pie Bars Apple Crumble Caramelized Figs with Lemon & Vanilla Coconut Panna Cotta with Caramelized Figs “Chocolate”-Ginger Pudding Roasted Strawberries Appendix Resources Quick & Easy Index Acknowledgments Recipe Index Endorsements
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