Clean green eats : 100+ clean-eating recipes to improve your whole life

315 Pages·2015·20.36 MB·English

by  Kumai

CLEAN GREEN EATS
100+ Clean-Eating Recipes to Improve Your Whole Life
Candice Kumai
DEDICATION
CONTENTS
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Dedication
Preface
1 HOW TO EAT . . . AGAIN
2 THE CLEAN GREEN CLEANSE
3 CLEAN GREEN CLEANSING JUICES AND SMOOTHIES
4 GREEN AND GORGEOUS BREAKFASTS AND BRUNCHES
5 CLEAN GREEN SALADS
6 CLEAN GREEN SOUPS
7 CLEAN GREEN SNACKS
8 CLEAN GREEN BURGERS AND SANDWICHES
9 CLEAN GREEN SIDES
10 CLEAN GREEN VEGGIE MAINS
11 CLEAN GREEN MEAT MAINS
12 CLEAN GREEN PIZZAS AND PASTAS
13 CLEAN GREEN SWEETS AND TREATS
14 CLEAN GREEN BASICS
15 TEN CLEAN GREEN SALAD DRESSINGS
Acknowledgments
Index
About the Author
Also by Candice Kumai
Credits
Copyright
About the Publisher
PREFACE
“WHOLE FOODS MAKE YOU FEEL GOOD,
AND, WHEN YOU FEEL GOOD, YOUR WHOLE
LIFE STARTS TO IMPROVE.”
I grew up eating wholesome, fresh Californian produce, and learned to cook
super-nutritious Japanese cuisine, compliments of my Japanese mom. Today, my
primary job as a chef, food writer, and health journalist is to share what I know
and love about food, culture, heritage, sustainability, and health. I love food, real
and clean food, from the heart. And after almost two decades of working in the
food and health industry—learning new culinary techniques, cooking in
restaurants, tasting food prepared by accomplished chefs, developing fresh and
healthy recipes for magazines and books, traveling the globe in search of new
cultures and ingredients, and working with organic farmers across the country—
I’ve found that I have come full circle: back to simplicity, back to cooking real
food. Trends are nice and all, but real food is here to stay, forever.
I’ve seen, touched, sampled, and tested enough to know what tastes amazing,
looks gorgeous, and nurtures your body back to health, and it all starts with
clean, green food. Green foods nurture your body and mind with vitamins and
nutrients like calcium, fiber, potassium, and magnesium. By eating more real,
whole foods, you will help to protect your body against disease, reduce
inflammation, and simultaneously, you’ll look and feel absolutely radiant—and
you don’t have to have the same boring salad every day to reap these rewards.
Who doesn’t want a sweet potato burger with sliced avocado or a hot bowl of
kale fried rice? This isn’t about eating “health” food: it’s about eating real food,
prepared deliciously.
I have to give all of the credit for the way I eat to my beautiful mother. It
took me a bit of time to realize, but through all of her scolding, she was always
right. Fresh fruits and vegetables are the best options to nurture your body.
Adding fresh fruits and green brassicas (that’s fancy talk for veggies) into your
diet will make you glow inside and out. Once you start cooking more often, and
adding more greens to your diet, you will never look back. In fact, you will start
to crave more greens. That chemical-laden processed junk food you used to
crave won’t even taste good.
Beautiful women don’t diet, beautiful women learn to cook. Pass it on.
There is no place for dieting in my life anymore. And there’s no place for it
in your life anymore. Let’s get back to our mothers’ way of eating. When you
eat real food, you never have to count calories, worry about fat grams, stress
over portion sizes—food should not be about guilt or anxiety. The experience of
cooking and eating food should be about pleasure. Whole foods make you feel
good, and, when you feel good, your whole life starts to improve. It’s time to
stop worrying about food and start savoring it.
Here’s the thing: you’re already beautiful, inside and out. But how do you
feel? Do you feel energetic, positive, productive, and light . . . or do you find that
you are often fatigued, quick to get sick, headachy, bloated, grumpy, and overall
not your best self? Food can change all of that (and help you zip up your favorite
jeans, total bonus!). No matter how old you are, good health habits matter, and
the sooner you start caring for your body, the larger the rewards. My beautiful
Japanese mother has always drunk green tea and eaten fresh fruit and greens
daily—and she is healthy and radiant in her sixties. And my dad—who has
benefited from my mother’s cooking for all of these years—still rides his bike 10
miles a day.
My point is, the decisions we make every day matter—they are cumulative.
The best prescription I know for a long, happy, and beautiful life is this: Educate
yourself about where your food comes from, grocery shop often, cook most
days, exercise, sleep, and enjoy the meals you prepare with the people you love.
I hope this book will become your best friend to nurturing yourself back to
health and happiness.
1
. . . AGAIN
HOW TO EAT
THE DOCTOR OF THE FUTURE WILL GIVE NO MEDICINE, BUT WILL INTEREST HIS