The Real Food Diet Cookbook
By Dr. Josh Axe
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The Real Food Diet Cookbook - Dr. Josh Axe
Copyright © 2011 by Exodus Health Center LLC
The Library of Congress cataloging-in-publication data
Axe, Josh
The Real Food Diet Cookbook: Delicious Real Recipes for Losing Weight, Feeling Great, and Transforming your Health / Dr. Josh Axe
ISBN 978-0-615-38666-9 (hardcover)
1. Health 2. Nutrition 3. Cooking
All rights reserved. No part of this book may be used, reproduced, or transmitted in any manner whatsoever including electronic, mechanical, photocopying, recording, or any information storage and retrieval system without written permission of the publisher or author.
This book may be purchased for business, educational, or sales promotional use. For information or to order, please contact:
Exodus Health Center
15123 Old Hickory Blvd
Nashville, TN 37211
615-445-7701
615-445-7771 (fax)
www.draxe.com
ISBN-13: 978-0-615-38666-9 (Print)
ISBN-10: 0-615-38666-9 (Print)
Editor-in-Chief: Jennifer Lill
Project Manager: Lori Winter
Contributing Editor: Leslie Parker
Cover Design: Drew Winter
Interior Design: Mary Hooper/Milkglass Creative
Photographers: Allison Hendrickson and Don Wright
the
real
food
diet
COOKBOOK
Dr. Josh Axe
PRAISE FOR
the real food diet cookbook
"The health status of America today is very bleak. With more than two-thirds of adults now overweight or obese, nearly half of the population at risk of heart disease, and more than one in three people diagnosed with cancer in their lifetimes, people are desperate for a new hope. With multiplied millions suffering from diabetes, autism, Alzheimer’s, Parkinson’s disease, and the explosion of immune, digestive and inflammatory disorders, it’s clear we need a nationwide health transformation. Combining ancient wisdom with modern science, Dr. Josh Axe and his Real Food Diet Cookbook can provide a roadmap to take your health to the next level. With delicious and simple recipes containing many of your favorite ingredients, The Real Food Diet Cookbook can provide optimal nutrition for the entire family. If you want to reduce allergies, boost your energy, improve your mood, shrink your waistline, and supercharge your immune system, then it’s time you began the Real Food Diet!"
JORDAN RUBIN, NMD, PHD
Founder of Garden of Life, New York Times Bestselling Author of The Maker’s Diet
When it comes to changing our lifestyle, we need a
how-to" book, and The Real Food Diet Cookbook is the one to keep close by to guide us everyday. We live in a toxic world, and Dr. Axe teaches us how to fix it from the inside out, starting with what we put in our bodies! We need to know what foods are inflammatory, what foods are healing, and what foods prevent disease. Dr. Josh Axe not only guides us through the ingredients, but he has delicious, practical recipes and menus to guide us to better care for ourselves and our families."
DANIEL B. KALB, MD, MPH, FAAFP
Cool Springs Family Medicine
Message received! Dr. Axe’s cookbook drives home the fact that you CAN have it all. In a time when many people think eating right is synonymous with eating food with no flavor, Dr. Axe brings us what we thought was a food paradox: savory, beautiful, and... HEALTHY! Simple selections to prepare, yet difficult tastes to beat, these meals can help you lower inflammation, boost immune function, and optimize metabolism. It’s all in this book. Well done!
MICHAEL R. BERNUI, D.O., FAAFP
Founder and Medical Director of the Center for Restorative Medicine
acknowledgements
I wish to thank all the people who have inspired me through the task of writing this book:
To my parents, Gary and Winona, whose love for me taught me to love other people well.
I would also like to recognize my brother Jordan and give a special thanks to my sister Rachel who has been with me from the beginning.
Thanks to Jennifer Lill, my brilliant partner in writing this book. You are a visionary, helped me laugh, and made the process fun.
Thanks to my personal assistant Lori Winter. Without you, my whole world would fall apart.
To Mary Hooper for your creative spirit and artistic ability.
To Drew Winter for your thoughts and work in design.
And thanks to Allison Hendrickson and Don Wright whose photos are works of art.
Thanks to my team at Exodus Health Center and my patients for having patience with me in getting this cookbook out!
A special thanks to Leslie Parker who helps run my world.
Thanks to many of the physicians who have inspired me to save lives.
A special thanks to my closest friend, Dr. Peter Camiolo. As they say, iron sharpens iron.
And finally, thanks to God for His unconditional love. He gave me hands to write and a mouth to speak the truth of health and healing. To Him be all glory and honor.
table of contents
Introduction: Food Math 101
Section I: Real Food vs. Fake Food
Top 30 Nutrient Dense Foods
The Real Food Pyramid
Section II: What’s Hot, What’s Not
What’s Hot
Vegetables
Fruits
Beans
Nuts + Seeds
Organic meats + eggs
Herbs, spices, + gluten-free grains
Gluten-free grains
What’s Not
Refined sugar
Hydrogenated oils
Processed grains/white stuff
Pasteurized dairy
Conventional meats + eggs
Artificial sweeteners
Section III: The ABC’s of Cooking, Equipment, and Label Reading
Sugar 101
Fats + Oils 101
Dairy + Milk 101
Soy
Cooking 101
Label reading 101
Tainted Twelve Organic foods
Safe Sixteen Organic foods
Equipment 101
Section IV: Less That / More This
Glycemic load
Glycemic index vs. Glycemic load
Section V: Food Matching Guide
recipes
breakfast
Pumpkin Blueberry Pancakes
Breakfast Berry Smoothie
Almond Berry Cereal
Breakfast Quesadilla
Grainless Granola
Turkey Breakfast Sausage
Better Than Grandma’s Pancakes
Southwestern Omelet
Quinoa Porridge
Florentine Omelet
beverages
Strawberry Lemonade
Refreshing Celery Smoothie
Blackberry Smoothie
Kale Shake
Green Smoothie
Lemon Lime Sports Drink
Green Lemonade
Watermelon Aqua Fresca
Chai
Chocolate Banana Nut Smoothie
salads
Zucchini & Chicken Salad
Not Tuna Salad
Curry Turkey Salad
Egg Salad
Carrot Raisin Salad
Salmon Salad
Broccoli Salad
Chicken Salad
Carrot Apple Salad
Berry Goat Cheese Salad
Tangy Bean Salad
Egg Tahini Salad
Raw Vegetable Salad
Spinach Salad with Spiced Nuts
soups & stews main dishes cont.
Apple Butternut Squash Soup
While Bean & Kale Soup
Spicy Lentil Soup
Ashley’s Fms. Tomato Soup
Black Bean Soup
Yummy Vegetable Soup
Creamy Broccoli Soup
Crockpot Turkey Stew
Buffalo Chili
West African Cashew Soup
Wild Rice & Spinach Soup
sauces & dressings
Sweet & Tangy BBQ Sauce
Citrus Dressing
Raspberry Vinaigrette
Italian Dressing
Oil & Vinegar Dressing
Sun Dried Tomato Pesto
Raw Ranch Dressing
Cilantro Pesto
Raw Alfredo Sauce
Raw Marinara Sauce
Ketchup
main dishes
Pasta with Greens
Salmon Patties
Chicken Sausage w Veggies
Sloppy Joes
Personal Pizzas
Coconut Curried Chicken
Turkey Stir Fry
Citrus Marinated Grouper
Herb Seasoned Steak
Herbed Turkey Breast
Tomatillo Chkn w Blk Beans
Almond Encrusted Salmon
Crock Pot Chicken & Salsa
Chkn