The Food Matters Cookbook: A Simple Gluten-Free Guide to Transforming Your Health One Meal at a Time
368
The Food Matters Cookbook: A Simple Gluten-Free Guide to Transforming Your Health One Meal at a Time
368Hardcover
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Overview
Are you seeking a more plant-based diet that is full of flavor and made of ingredients that are natural and easy to find? Are you struggling with bloating, digestive issues, fatigue, weight gain, or chronic illness? The good news is that research shows us that a diet free from gluten, dairy, and refined sugar can help to transform your health one meal at a time.
In this well-rounded cookbook, James Colquhoun and Laurentine ten Bosch share the principles behind their popular Food Matters documentary and lifestyle brand, helping you to achieve optimal health with easy-to-make, delicious gluten-free recipes.
You will discover:
Complete with full-color photos and easy-to-follow steps, this cookbook will provide you with the tools and motivation you need to make a new healthy lifestyle—one that will last a lifetime.
Product Details
| ISBN-13: | 9781401967536 |
|---|---|
| Publisher: | Hay House Inc. |
| Publication date: | 04/19/2022 |
| Pages: | 368 |
| Sales rank: | 1,105,768 |
| Product dimensions: | 7.20(w) x 9.10(h) x 1.00(d) |
About the Author
Read an Excerpt
10 FOOD MATTERS NUTRITION PRINCIPLES
1. EAT AS NATURE INTENDED
Nature didn’t create you to eat frozen ready-made meals with artificial preservatives and chemicals. Our ancestors have always lived in harmony with nature, and we are designed to eat as nature intended. Pure, natural, and organic foods direct from the farm to your table. Many of the longest-living, healthiest, and happiest people on planet Earth alive today eat plenty of vegetables and fruits, herbs, seaweeds, superfoods, mushrooms, sprouted nuts and seeds, activated grains and pseudograins, live-cultured foods and fermented vegetables, and occasionally small amounts of free-range eggs, wild fish, and game.
2. CHOOSE ORGANIC WHEN POSSIBLE
Organic fruits and vegetables contain more vitamins and minerals than their non-organic counterparts, particularly if they are picked ripe and locally grown. Moreover, they are safer to eat as they are grown without the use of chemical fertilizers, pesticides, and genetically modified organisms, all of which may have harmful long-term effects on our reproductive health and hormones, as well as overloading the liver with harmful toxins. Throughout this book we recommend choosing organic ingredients wherever possible. If animal products are in your diet, we encourage you to choose sustainably farmed, organic meat and products. This includes sustainably sourced fish, pastured-raised and free-range eggs, and grass-fed, ethically raised animal products.
3. LIMIT YOUR INTAKE OF GLUTEN-CONTAINING GRAINS
Gluten is a protein found in many grains, namely wheat, rye, barley, triticale, and contaminated oats. Gluten may irritate and damage the intestinal lining, causing inflammation, and may result in an autoimmune response that contributes to increased intestinal permeability, commonly referred to as “leaky gut.” Because of the domestication and genetic modification of modern wheat and its increased consumption in the Western diet, celiac disease, gluten intolerance, and gluten sensitivity are becoming more prevalent. In this book, we’ve compiled our recipes with gluten-free grains so everyone can enjoy them, especially those who can’t live without pancakes, bread, and cookies!
4. STEER CLEAR OF PROCESSED SUGAR
Too much sugar or other refined “simple” carbohydrates can lead to blood sugar highs and lows, causing mood swings and food cravings and possibly contributing to obesity and chronic disease. Consuming large amounts of refined sugar is associated with a greater risk of fatty liver disease, insulin resistance, heart disease, and type 2 diabetes. The solution: opt for foods that naturally have a lower glycemic load or a low glycemic index (GI), and avoid sweetened packaged foods, particularly those sweetened with high-fructose corn syrup (HFCS), corn and glucose syrups, and artificial sweeteners. In this book, we use natural sweeteners such as dates, honey, and pure maple syrup.
5. EAT GOOD FATS
People who are trying to lose weight often try to keep their fat intake to a minimum. The reason behind this is that fat contains more calories per gram than carbohydrates and proteins. However, good fats are essential for the absorption of most nutrients, as well as for satiating hunger and for the production of hormones—so, it’s actually important not to avoid them. Here at Food Matters, we believe in counting nutrients, not calories! We’ll help you to make a healthy relationship with the fats found in hemp seeds, chia seeds, flaxseeds, Brazil nuts, almonds, walnuts, coconut oil, extra virgin cold-pressed olive oil, macadamia nuts, and avocados, and, additionally for non-vegans, select high-quality wild-caught fish, ghee, butter, and grass-fed meats. Make sure you steer clear of the oxidized, free-radical-creating trans fats found in margarine spreads, cookies, chips, factory-farmed meat, and refined, processed vegetable oils such as safflower, sunflower, and canola oil.
6. BE SMART IN THE KITCHEN
Prepare your meals with care. Ditch the microwave. Eat more raw, living foods. Don’t burn your foods but rather steam or sauté them in heat-stable fats over low to medium heat. Get an old-fashioned cast-iron pot and learn how to slow cook. Ditch the Teflon and nonstick pans. Ferment your veggies. Compost your scraps. Ditch the plastic wrap. And stock your pantry with health-promoting foods to help support your transformation. Soak and activate your nuts. We’ll expand more on preparing your kitchen in Part III.
7. DUST OFF YOUR JUICER AND BLENDER
A juicer or blender can be your best friend in the kitchen, making it easier for you to up the intake of vegetables and fruits in your diet. This will help you to naturally crowd out the foods that can have a harmful effect on your body. Let’s say you come home from work and you are feeling hungry and lethargic. You might normally reach for a bag of chips or cookies, but with your juicer, blender, and selection of quick, delicious, and easy recipes handy, you’ll be nourishing your body with a cold-pressed juice or smoothie loaded with vitamins, minerals, and enzymes. This is our kind of instant meal!
8. SHOP FOR ETHICAL AND SUSTAINABLE SOURCES
When buying fresh produce, fish, eggs, and other animal products, it’s important to choose sustainable sources and to know where your food comes from. Toxins and chemicals tend to accumulate mostly within fat cells; therefore, sourcing organically grown nuts, seeds, oils, and animal products is best. With organic and free-range animal products, it is reassuring to know that there are no antibiotics, growth hormones, or GMO products used in the production process. If in doubt, ask your local food supplier or farmer some simple questions; if they have nothing to hide, they will always be happy to help.
9. AVOID FOOD ADDITIVES
Read your food labels! Chemical food additives can wreak havoc on our hormones. In general, avoid E numbers (these are codes for common food additives) but be particularly careful with the flavor enhancer MSG, which tricks our brains into thinking we need to overeat. MSG is disguised under the following names: E621, monosodium glutamate, glutamic acid, hydrolyzed vegetable oil, yeast extract, and monocalcium glutamate. It is often found in ready-made soups, chips, sauces, and cookies. As a general rule: if you can’t pronounce it or it’s listed in numbers or code, don’t eat it!
10. EAT IN A RELAXED STATE
Our stomach and digestive systems are very sensitive. Rushing your meal and eating on the run will put your body in a state of fight or flight, which in turn will compromise or even halt your digestive processes and the uptake of nutrients. What we don’t digest can turn into bacterial fermentation or bloating, or, worst of all, it can be stored for later (aka fat and cellulite in the places we want it least). Make sure you are seated and take the time to enjoy your meal in a relaxed state with a peaceful intention. We like to say a quick blessing before we eat a meal, to give thanks, and to take a few deep breaths to calm our bodies.
Table of Contents
Part 1 You Are What You Eat
Can Changing What You Eat Really Change Your Life? 2
Your Nutrition Coaches 7
Part 2 Eating for Health
10 Food Matters Nutrition Principles 12
The Case for Eating More Whole Foods 16
Creating Healthy Habits and Morning Rituals 20
Good Health Begins in the Gut 23
The Power of Detoxification for Transformation and Weight Loss 27
Eating for Beauty and Anti-aging from the Inside Out 29
It's Not All about Food 35
Part 3 Preparing Your Kitchen
How to Healthify Your Kitchen with Clean-Eating Swaps 41
Food Storage 101 44
Building a Nourishing Pantry 48
The Benefits of Soaking and Activating Nuts and Seeds 54
The Best Oils for Cooking 56
What's the Best Gluten-Free Flour for Cooking? 58
Our Favorite Kitchen Tools 61
Part 4 Recipe
Juices
Super Detox Green Juice 68
Supreme Digest Green Juice 68
Green Hydrator 69
Purifying Juice 70
Immune-Boosting Juice 71
Green Cabbage Juice 71
Beetroot Energizer 72
Grounding Evening Juice 73
Rest Easy Juice 73
Smoothies
Food Matters Signature Green Smoothie 76
Berry-Rich Smoothie 79
Chocolate Lovers Smoothie Bowl 80
Berry Smoothie Bowl 83
Magnesium Boosting Smoothie 85
Hemp & Vanilla Breakfast Smoothie 86
Pineapple & Turmeric Anti-Inflammatory Smoothie 89
Green Goddess Bowl 90
Plant-Based Milks
Pumpkin Seed Milk 94
Brazil Nut Milk 94
Hemp Seed Milk 94
Cashew Milk 94
Breakfast
Green Breakfast Bowl with Avocado 98
Gluten-Free Vegan Pancakes with Seasonal Fruit & Coconut Yogurt 101
Coconut Blueberry Chia Pudding with Granola 102
Food Matters 2-Ingredient Pancakes 105
James's Brekkie Wrap 106
Easy Zucchini Fritters 109
Poached Pear with Spiced Roasted Nuts 110
Spiced Roasted Nuts 113
Blueberry Chia Bowl with Caramelized Sesame Bananas 114
Kickstarter Green Chili Scramble 117
Creamy Cinnamon & Apple Oatmeal 118
Mushroom, Kale & Quinoa Brekkie Bowl with Cashew Hemp Basil Pesto 121
Spinach & Harissa Shakshuka 122
Laurentine's Island Breakfast Bowl 125
Breakfast Tacos with Homemade Gluten-Free Wraps 127
Food Matters Breakfast Bread (4 Ways) 128
Mint Pea Hummus 130
Breakfast Bruschetta 130
Sautéed Mushrooms 131
Harissa Baked Beans 131
Mains
Marinated Tempeh Skewers with Green Apple Slaw 136
Ginger & Cashew Veggie Stir-Fry 139
Rice Paper Rolls with Tamari Dipping Sauce 140
Naked Burrito Bowt 143
Bunless Beetroot Burgers 146
Green Pea & Mint Fritters 149
Sticky Shiitake Mushrooms 150
Zucchini Linguini with Basil Pesto 153
Sticky Ginger Tempeh Bowl 155
Raw Pad Thai 156
Miso Eggplant & Buckwheat Tabbouleh 159
Portobello Stuffed Mushrooms with Greens 160
Moroccan Vegetable Tagine with Coconut Raita 162
Sweet Potato Gnocchi with Creamy Garlic Mushroom Sauce 164
Fijian Coconut Fish Curry 167
Spinach, Sweet Potato & Lentil Dahl 168
Mushroom & Lentil Bolognese with Zucchini Spaghetti 171
One-Tray Miso Salmon 172
Clean Fish & Chips 175
One-Tray Greek Fish Bake 177
Tamari Tuna Poke Bowl 178
Healthy Tacos Done 3 Ways
Crunchy Cauliflower Tacos with Zesty Slaw 182
Everyday Chili Lime Fish Tacos 185
Vegan Carnitas with Jackfruit & Mushroom 186
Gluten-Free Pizza with Seasonal Roast Veg 188
Super Green Pesto Pasta 191
Tray Bake Jackfruit Nachos with Charred Corn Salsa 192
Mushroom Miso Ramen 196
One-Pot Satay Soba Noodles 199
One-Pot Coconut Cauliflower Curry 200
One-Pan Lemongrass & Coconut Steamed Fish Parcels 203
One-Pan Baked Pesto Salmon with Root Vegetables 205
Dips, Sides & Staples
Cashew Hemp Basil Pesto 208
Salsa Verde 211
Homemade Hummus 212
Brazil Nut Parmesan 215
Homemade Granola 216
Golden Turmeric Paste 219
Homemade Gluten-Free Wraps 220
Best Paleo Mayonnaise 223
Raspberry Chia Seed Jam 224
Sun-Dried Tomato & Chickpea Quick Dip 227
Homemade Salad Dressings
Miso-Ginger Dressing 228
Lemon Tahini Dressing 228
Tamari Asian Dressing 229
Herby Avocado Dressing 229
Satay Dressing 229
Our Favorite Ferments
Simple Sauerkraut 232
Cultured Tomato Ketchup 235
Salads & Sides
Skin Beauty Salad 238
Thai Quinoa Salad with Spicy Nut Dressing 241
Roasted Cauliflower Salad with Lemon Tahini Dressing 242
Maple Walnut Hasselback Butternut Squash 245
Roasted Butternut Squash & Quinoa Salad with Basil Pesto 248
Cauliflower Steaks with Red Peppers & Capers 251
Harissa Spiced Cauliflower 252
James's Green Papaya Salad 255
Kale & Sweet Potato Salad with Orange Miso Dressing 256
Herby Broccoli Tabbouleh 259
Asian Slaw with Sesame Tahini Dressing 260
Pickled Mushroom Salad 263
Middle Eastern Roasted Brussels Sprouts 264
Honey Harissa Roasted Eggplants 267
Sweet Potato, Pickled Onions & Salsa Verde Salad 268
Soups & Broths
Restorative Vegetable or Bone Broth 272
Caramelized Cauliflower & Leek Soup 275
Tom Kha Soup with Zucchini Noodles 276
Mexican Soup 279
Creamy Ayurvedic Butternut Soup 280
Desserts & Sweet Treats
Hazelnut Truffles 284
Lemon Curd Tarts 287
No-Bake Choc-Caramel Peanut Bars 288
Coconut Raspberry Chia Bars 291
Sweet Potato Brownie with Choc-Avo Frosting 292
Salted Caramel & Macadamia Blondie 295
No-Bake Chocolate Orange Tart 296
Macadamia & Coconut Peach Crumble with Dairy-Free Vanilla Ice Cream 300
Nut Butter Fudge 303
Kids' Favorites
Mini Cassava Banana Pancakes with Chocolate Chips 306
The Hidden Vegetable Pasta Sauce 309
Healthy Mac 'n' Cheese with Hidden Veggies 310
Crunchy Cauliflower Nuggets 313
Chocolate Banana Pops 314
Mini Lunch-Box Pizzas 317
One-Bowl Gluten-Free Chocolate Cake 318
3-Ingredient Chocolate Macadamia Cookies 321
Chocolate Chip Oat Cookies 322
Healthy Snacks
Rosemary & Sea Salt Cassava Crackers 327
Energy Bliss Bails (4 Ways)
Coconut Salted Caramel Bliss Balls 330
Nut-Free Chocolate Bliss Balls 330
Lemon Coconut Turmeric Bliss Balls 331
Nut-Free Choc Mint Energy Balls 331
Sticky Crispy Cauliflower Bites 333
Gluten-Free Banana Bread 334
One-Week Meal Plan 338
Endnotes 340
Index 344
About the Authors 353
