The Everything Superfoods Book: Discover what to eat to look younger, live longer, and enjoy life to the fullest

306 Pages·2008·2.01 MB·English

by  Delia Quigley, Brierley E Wright

THE
THE
Eat Your Way to Better Health!
o you want to look younger, live You’ll learn how:
longer, and feel better? Well, you • Blueberries fuel brain power
Ddon’t need some mystical fountain
• Broccoli prevents cancer
of youth; you need Superfoods!
Common foods like blueberries, broccoli, • Oats lower cholesterol
green tea, walnuts, yogurt, garlic, and salmon • Pumpkin seeds help prostate health
are just some of the nutrient-rich Superfoods • Salmon turns back time for your heart ®
that can help you look better and feel healthier.
The Everything® Superfoods Book breaks down the • Quinoa protects the eyes
secrets of the top twenty Superfoods and how • Yogurt boosts the immune system
they can be instrumental in transforming Along with ffty recipes to jumpstart your daily
your body. diet, The Everything® Superfoods Book makes it
easy to improve your health, rejuvenate your
body, and transform your life!
SUPERFOODS
Delia Quigley, C.N.C., is a certifed nutritional counselor with more
than twenty-fve years of experience teaching whole foods preparation,
internal body cleansing, yoga, and meditation. She is the creator of the
Body Rejuvenation Program, a fve-week body detoxifcation program.
Ms. Quigley teaches natural foods cooking and yoga classes, as well
as workshops and retreats throughout the world. She is the author of
several health and cooking books. Ms. Quigley lives in Blairstown, NJ.
For more information, log on to: www.deliaquigley.com.
Brierley E. Wright, R.D., is a registered dietician with years of kitchen BOOK
and foodservice work experience. A graduate of the University of BOOK
Vermont, she obtained her registered dietician certifcate before
pursuing a master’s degree in nutrition communication at Tufts
University’s Friedman School of Nutrition and Science Policy. Ms.
Wright lives in Cambridge, MA. Discover what to
eat to look younger,
THE
Illustrations by Barry Littmann
live longer, and
® enjoy life to the fullest
$15.95 (CAN $17.99) Health
ISBN-13: 978-1-59869-682-0
ISBN-10: 1-59869-682-3 SUPERFOODS
QUIGLEY, Delia Quigley, C.N.C.
BOOK www.everything.com C.N.C. with Brierley E. Wright, R.D.
SUPERFOODS
Superfoods
Book
Delia Quigley, C.N.C.
Dear Reader,
As a nutritional counselor, I meet people every day who have transformed their
health and lives by simply adding the highest quality foods to their diet. So it
is with great pleasure that I introduce you to my favorite, most healthful foods.
I wrote this book so you can fully understand the importance of giving your
body what it needs to stay strong and healthy. This transformational magic
comes in the form of nutrient-dense foods such as whole grains, vegetables,
fruits, and proteins. These are the building blocks that will give you beautiful
skin and hair; strong nails, energy, and vitality, with a mental sense of joy and
well-being. It is that simple. Feed your body the best foods, treat your body
with the love and respect it deserves, and your life will be transformed for the
better.
I created each chapter’s recipes as a basic introduction to the twenty
Superfoods. Consequently, they are simple and easy to make, but delicious
and satisfying to eat. Naturally, feel free to adjust the recipes’ seasonings to
suit your taste, but don’t miss out on combining several recipes into a full and
hearty meal.
With Warm Regards,
Welcome to the Series!
®
These handy, accessible books give you all give you everything you need to know on the
you need to tackle a difficult project, gain a subject, but throw in a lot of fun stuff along
new hobby, comprehend a fascinating topic, the way, too.
prepare for an exam, or even brush up on
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have since forgotten. books in print, spanning such wide-ranging
categories as weddings, pregnancy, cooking,
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You can choose to read an Everything book music instruction, foreign language, crafts,
from cover to cover or just pick out the infor- pets, New Age, and so much more. When
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e-questions, e-facts, e-alerts, e-ssentials. We say you know Everything !
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DIRECTOR OF INNOVATION Paula Munier
MANAGING EDITOR, EVERYTHING SERIES Lisa Laing
COPY CHIEF Casey Ebert
ACQUISITIONS EDITOR Brielle Matson
DEVELOPMENT EDITOR Brett Palana-Shanahan
EDITORIAL ASSISTANT Hillary Thompson
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Delia Quigley, C.N.C.
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Avon, Massachusetts
Copyright © 2008 by F+W Publications, Inc. All rights reserved.
This book, or parts thereof, may not be reproduced in any form without permission
from the publisher; exceptions are made for brief excerpts used in published reviews.
®
An Everything Series Book.
® ®
Everything and everything.com are registered trademarks of F+W Publications, Inc.
Published by Adams Media, an F+W Publications Company
57 Littlefield Street, Avon, MA 02322. U.S.A.
www.adamsmedia.com
ISBN 10: 1-59869-682-3
ISBN 13: 978-1-59869-682-0
Printed in the United States of America.
J I H G F E D C B A
Library of Congress Cataloging-in-Publication Data
is available from the publisher.
This publication is designed to provide accurate and authoritative information with regard to the
subject matter covered. It is sold with the understanding that the publisher is not engaged in ren-
dering legal, accounting, or other professional advice. If legal advice or other expert assistance is
required, the services of a competent professional person should be sought.
—From a Declaration of Principles jointly adopted by a Committee of the
American Bar Association and a Committee of Publishers and Associations
Many of the designations used by manufacturers and sellers to distinguish their products are
claimed as trademarks. Where those designations appear in this book and Adams Media was aware
of a trademark claim, the designations have been printed with initial capital letters.
This book is available at quantity discounts for bulk purchases.
For information, please call 1-800-289-0963.
Dedication
To all local community farmers who strive to grow quality organic
food, keeping in balance with nature and with a deep respect for the
earth. It is your efforts that will preserve our health and the future of
our planet.
Acknowledgments
A big thank-you goes to my agent, Jacky Sach, for her support and
consideration in guiding me to write this book.
To my Body Rejuvenation Cleanse teachers, Denise Kay, Susan Jal-
bert, Salina Hornak, Lois Burmester, Yvonne Douglas, and Alice
Smith, for your delicious recipe inspirations and ideas.
Also, my thanks to Kerry Smith and Brielle Matson for all your help.
THE EVERYTHING SUPERFOODS BOOK
vi
Contents
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Quick Apple Crisp 22
Apple, Ginger, and Carrot Salad 23
THE EVERYTHING SUPERFOODS BOOK
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Crepes with Blueberry Sauce 34
Blueberry Waffle Cakes 35
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Cream of Broccoli Soup 46
Broccoli and Tomatoes in Anchovy Sauce 47
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Quinoa with Sautéed Garlic 58
Quinoa Breakfast Congee 59
v i i i
CONTENTS
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Chocolate Peanut Butter Smoothie 70
Wheat-Free Brownies 70
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Wild Rice Mint Salad 82
Easy Miso Noodle Soup 83
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Roasted Garlic Aioli Mayonnaise 95
Creamy Garlic Soup 96
ix