The Freedom Diet Cookbook

Jessica K. Black

Description

The Freedom Diet Cookbook is the companion book to Dr. Jessica Black's The Freedom Diet and contains over 100 new recipes to include during the sixty day The Freedom Diet program and beyond. Recipes with nutritional information include breakfast foods, snacks, desserts, appetizers, entrees, soups, and beverages. The Freedom Diet Cookbook is an indespensable resource for following Dr. Black's plan for a happier, healthier and skinnier you.

Sujets

• Santé et bien-être
• Diététique
• diététique
• Nutrition
• Fitness
• Health
• Diet

Informations

• Publié par: Turner Publishing Company
• Date de parution: 22 mars 2016
• Nombre de lectures: 0
• EAN13: 9781681623252
• Langue: English
• Poids de l'ouvrage: 2 Mo

Extrait

Turner Publishing Company 424 Church Street Suite 2240 Nashville, Tennessee 37219 445 Park Avenue 9th Floor New York, New York 10022 www.turnerpublishing.com
Copyright 2016 by Jessica K. Black. All rights reserved.
The Freedom Diet Cookbook: Lower Blood Sugar, Lose Weight, and Change Your Life in 60 Days
No part of this publication may be reproduced, stored in a retrieval system, or transmitted in any form or by any means, electronic, mechanical, photocopying, recording, scanning, or otherwise, except as permitted under Sections 107 or 108 of the 1976 United States Copyright Act, without either the prior written permission of the Publisher, or authorization through payment of the appropriate per-copy fee to the Copyright Clearance Center, 222 Rosewood Drive, Danvers, MA 01923, [phone], fax [phone]. Requests to the Publisher for permission should be addressed to Turner Publishing Company, 424 Church Street, Suite 2240, Nashville, Tennessee, [phone], fax [phone], E-mail: [e-mail] .
Limit of Liability/Disclaimer of Warranty: While the publisher and the author have used their best efforts in preparing this book, they make no representations or warranties with respect to the accuracy or completeness of the contents of this book and specifically disclaim any implied warranties of merchantability or fitness for a particular purpose. No warranty may be created or extended by sales representatives or written sales materials. The advice and strategies contained herein may not be suitable for your situation. You should consult with a professional where appropriate. Neither the publisher nor the author shall be liable for any loss of profit or any other commercial damages, including but not limited to special, incidental, consequential, or other damages.
Cover design: Patrick Cabral and Maddie Cothren Book design: Mallory Collins
Library of Congress Cataloging-in-Publication Data
Names: Black, Jessica, author.
Title: The freedom diet cookbook : lower blood sugar, lose weight and change your life in 60 days / by Jessica Black.
Description: Nashville, Tennessee : Turner Publishing Company, [2016] | Includes bibliographical references and index.
Identifiers: LCCN 2015034741 | ISBN 9781681621166 (pbk. : alk. paper)
Subjects: LCSH: Diet therapy--Popular works. | Nutrition--Recipes--Popular works. | Self-care, Health--Popular works. | Food preferences. | Weight loss--Popular works. | Cookbooks. lcgft
Classification: LCC RA784 .B5514 2016 | DDC 641.5/635--dc23
LC record available at http://lccn.loc.gov/2015034741
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CONTENTS
PREFACE
ACKNOWLEDGMENTS
INTRODUCTION
CHAPTER 1: BREAKFASTS
MINI QUICHE CUPS
AVOCADO EGGS
COCONUT NUTTY GRANOLA
SPINACH AND SALMON MINI QUICHE CUPS
PEACH EGGNOG
ZUCCHINI FRITTERS
PORTABELLA EGGS BENEDICT
SAUT ED ZUCCHINI WITH EGGS AND AVOCADO
OLIVE AND BROCCOLI FRITTATA
POACHED EGGS AND GREENS
BLUEBERRY SEED PANCAKES
PUMPKIN PANCAKES
SWEET POTATO HASH
SQUASH PANCAKES
QUINOA GRANOLA
LEFTOVER VEGGIES WITH EGGS
SAVORY QUINOA BREAKFAST BOWL
QUINOA BREAKFAST BOWL
PEACH COCONUT PORRIDGE
SCOTCH EGGS
CHIA FLAX PUDDING
CHAPTER 2: SNACKS, SIDES, APPETIZERS, AND CONDIMENTS
DEVILLED EGGS
ROASTED BEANS
JICAMA WITH LIME
CELERY AND SUNBUTTER
CUCUMBER CREAM-CHEESE SANDWICHES
SPICY SEED CRACKERS
KALE CHIPS
MY FAVORITE RELISH PLATE WITH HUMMUS
ROASTED SQUASH RINGS
ROASTED VEGETABLES
BLANCHED GREEN BEANS WITH SALT
SQUISHY CARROTS
FLAXSEED-OIL MAYONNAISE
GREEN OLIVE TAPENADE
SAVORY SAUT ED CELERY
BALSAMIC HUMMUS WITH YELLOW-BEET CHIPS
BASIL PESTO
LEMON ASPARAGUS WITH DILL
SOAKED QUINOA
SOAKED BROWN RICE
CHAPTER 3: SALADS
CHICKEN SALAD
COLESLAW
PICTURESQUE SALAD
EASY SALMON SALAD
BALSAMIC CHICKEN SALAD WITH PEPPERS
SWEET POTATO KALE SALAD
BACON BROCCOLI SALAD
ROMAINE GREEK SALAD
BLT SALAD
KALE CAESAR SALAD
NEEDS-NO-DRESSING SALAD
ARUGULA SPROUT SALAD
CUCUMBER JICAMA FRUIT SALAD
CUCUMBER AVOCADO SALAD
CHAPTER 4: SOUPS
SIMPLE VEGETABLE BROTH
SAUSAGE SOUP
CHICKEN NO-NODDLE SOUP
THAI RED CURRY SOUP
RED LENTIL SOUP
BUTTERNUT SQUASH SOUP
CHICKEN LENTIL SOUP
SPLIT PEA DAL WITH KALE
CHAPTER 5: ENTREES
CHICKEN LETTUCE WRAPS
ROMAINE SANDWICH
ZUCCHINI LASAGNA
TURMERIC LENTILS WITH CHARD
GREEN CURRY
HERBED BEEF
EASY CHILI
BAKED SALMON WITH BROCCOLI AND ARUGULA
EASY FRIED RICE
JICAMA FISH TACOS
SPAGHETTI SQUASH WITH MEAT SAUCE
CHICKEN MARSALA
SLOW-COOKER BEEF BRISKET
SLOW-COOKER TACO MEAT
PULLED CHICKEN
COLLARD GREEN ROLL-UPS
GARLIC BUFFALO MEATBALLS
MAKIZUSHI (SUSHI ROLLS)
STEAK WRAPS WITH CHIMICHURRI SAUCE
ZA ATAR SPICED CHICKEN
ASIAN ZUCCHINI NOODLES
PESTO PASTA
CHAPTER 6: BEVERAGES
CARDAMOM COLD BREW
ACV WATER
ACV APERITIF
CUCUMBER WATER
SPARKLING LEMON WATER
HOT WATER WITH LEMON
WATER WITH MINT AND LIME
KALE SMOOTHIE DELIGHT
GREEN LEMONADE
HOMEMADE ALMOND MILK
TURMERIC MILK
TEAS
CALMING TEA
DETOXIFICATION AND SOOTHING TEA
INFLAMMATION AND IMMUNITY TEA
TUMMY-SOOTHING TEA
GAS RELIEF TEA
HIBISCUS TEA
SUGAR-BALANCE TEA
CHAPTER 7: DESSERTS
CHOCOLATE SEED BARK
CAROB AVOCADO PUDDING
CHOCOLATE BUTTER NIBS
BAKED PEACHES WITH CINNAMON
DARK CHOCOLATE COCONUT BARK WITH SEA SALT
QUICK SHERBET
PREFACE
It is not always easy to maintain health. In fact, it takes continual persistence to treat or prevent chronic illness through diet and lifestyle. From exercise to diet to keeping your mental and emotional sides happy, changing your health takes effort.
I like to use the analogy of a boat traveling downstream. When things are going in the wrong direction and your health is getting worse, you are simply drifting downstream toward death. The first phase of getting better involves reversing the direction of your boat. These initial efforts are the hardest because you are not used to the new habits and the required lifestyle changes. Once the boat is turned around, it will always be traveling upstream. If you have ever paddled a kayak you understand how much more difficult it is to go upstream than down. Just as it is easier to allow a boat to passively drift downstream, it is very easy for us to be complacent and accept the fact that we don t feel as good as we once did, that our energy is lower and we don t have the same zest for life. It is also easy for us to allow new diagnoses to creep in as long as we don t experience obvious symptoms, and then to believe that we don t need to make any efforts to change.
Change is hard. When you first start a new diet or lifestyle habit, it can be challenging to maintain. You must remember that turning the boat around is the hardest part, but once you have it cruising upstream, continuing in that direction will be less difficult. If you successfully use the Freedom Diet to help you lose weight, feel better, or improve your blood sugar, then it is up to you to remember the importance of your newly improved health and to continually strive to maintain it. After you have completed the 60-day challenge outlined in the book The Freedom Diet, I challenge you to commit to a future of making the effort required to keep your health on track.
Although I practice naturopathic medicine and make use of hundreds of different remedies, medicines, and therapies, my favorites by far are lifestyle changes, and I ll tell you why. You can take a pharmaceutical medicine or a natural medicine to treat a symptom, but if you don t do anything to truly change the disease process, as soon as that medicine is no longer at your disposal, your symptoms will return and you ll risk going back to the same state of health you were in before taking the medicine. In that scenario, the medicines haven t done much to change your health. Early in my practice, I decided that along with whatever medicines I prescribed, I would always ensure that my patients were doing something for themselves to change their underlying health picture. I adopted the goal of helping my patients embrace new health habits that would create new patterns in their bodies and for their futures.
The strongest changes you can make for your health don t involve taking medicines or finding the newest supplement for your ailment; rather, they come from improving your habits of diet and exercise, availing yourself of clean water and clean air, paying attention to your mental and emotional health, and maintaining happiness.

Let food be thy medicine and medicine be thy food. - H IPPOCRATES
ACKNOWLEDGMENTS
I am so thankful to my family for supporting me through the process of working hard to simultaneously write The Freedom Diet and this recipe book. Thank you to my eldest daughter, Sadie, for personally testing many of these recipes while I tested other ones or continued writing.
I also want to thank my younger daughter and my husband for being honest reviewers of the recipes. I always love to hear sounds of delight as my family members eat their meals.
To my mom, who never used any measuring cups or measuring spoons, thank you for teaching me how to improvise and how to cook and bake creatively. I feel like I have a strong enough foundation in the kitchen that I can whip up meals seemingly out of nothing, and I want to thank you for teaching me that.
INTRODUCTION
The Freedom Diet is a way to transform your life for the better. I have been prescribing this diet for years in my practice, and I have seen amazing health transitions. In fact, I have advocated dietary changes to my patients for my entire time in practice because I feel that a good diet lays the best foundation possible for medicines and other therapies to work more effectively.
Cleaning up your diet is one of the most important things you can do for your health. The state of our society s health is deteriorating, and one major cause is the dietary choices that many people make, unfortunately fr