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The Rodale Whole Foods Cookbook: With More Than 1,000 Recipes for Choosing, Cooking, & Preserving Natural Ingredients
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This much-loved classic guide to cooking, choosing, and savoring whole foods has been comprehensively revised and updated to include more than 1,000 healthy, modern recipes plus helpful information on canning, preserving, sprouting, baking, and much, much more
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Excerpt. © Reprinted by permission. All rights reserved.
Eating for Your HealthAsk any nutritionist how to get all the important nutrients you need to stay healthy, and you will be told to eat a variety of foods. If you do not exclude any category and do not focus too heavily on any category, you will be fine.That said, the typical American diet has lost its bearings over the years. Because of the fast pace of living that we all seem caught up in, getting variety in our diets has become a challenge. Fast food, takeout food, and convenience food have thrown our dietary balance out of whack.Here's how to get the balance back:* Choose whole foods over refined or processed foods whenever possible.* Eat more whole grains. This is one of the biggest shortfalls in the American diet.* Eat more vegetables, and eat a rainbow of colors, especially the more deeply colored vegetables. They are the highest in antioxidants and other phytochemicals. See "A Short Guide to Phytochemicals".* Choose good carbs over bad carbs. This means choosing complex carbohydrates--such as beans, grains, or potatoes--over simple carbohydrates, which are bascially sugars.* Consume more fiber-rich foods, especially those high in heart-healthy soluble fiber, such as oats, apples, and beans.* Choose good fats over bad fats. This means choosing unsaturated fats, especially mono-unsaturated, over saturated fats. See "Comparative Fats".* Try to get protein at every meal. It keeps your metabolism in good working order. The protein can be from animal or plant sources.* Choose lean animal sources of protein, with the exception of fish because the fattier species are high in healthful omega-3 fatty acids. See "Omega- 3s in Fish" and "The Cholesterol in Shellfish".Eating OrganicIn 1990, Congress passed the Organic Foods Production Act. The act required the United States Department of Agriculture (USDA) to develop national standards for organically produced agricultural products. The USDA's Agricultural Marketing Service established something called the National Organic Program (NOP) whose task was to develop the standards and to establish an organic certification program. The NOP came up with a definition for organic (below) and then came up with the requirements for food labels.The official definition: To be deemed organic, an agricultural product must be grown without the use of most conventional pesticides, petroleum-based fertilizers, or sewage sludge-based fertilizers. In the case of animals, their feed must comply with the above; in addition the animals must be raised with no growth hormones or antibiotics. The regulations also prohibit genetic engineering, ionizing radiation, and sewage sludge in production and handling. There are also specific regulations about the use of synthetic substances.The NOP has defined three label categories that can use the term organic. Only the first two are allowed to bear the official USDA Organic seal.100 percent organic: a single ingredient, such as raw fruits and vegetables, produced according to organic regulations; or products with multiple ingredients, each of which must have been organically produced. If any processing aids are used, those too must conform to the definition of organic. Is allowed to bear the USDA Organic seal.Organic: must contain by weight (excluding water and salt) at least 95 percent organically produced raw or processed agricultural product. Up to 5 percent of the ingredients may include nonor-ganic ingredients in minor amounts--such as spices, flavors, colorings, oils, vitamins, and minerals. Can bear the USDA Organic seal.Made with organic ingredients: for labeling and market information purposes, agricultural products that are multi-ingredient products containing between 70 and 95 percent organic agricultural ingredients by weight or fluid volume (excluding water and salt). May not bear the organic seal.For products with less than 70 percent organic ingredients (by weight or fluid volume, excluding water and salt), organic labeling is limited to the information panel only.Read the LabelThe main thrust of this book is to avoid as much processed food as possible, but the reality for most of us is that this can't happen 100 percent of the time. So the next best thing is to be label-savvy and understand what information you can glean from a product's packaging.Serving size: Before you read the nutrition numbers on the label, be sure you check the serving size. Some packaging is misleading (although the government is cracking down on this).Total fat: By law, a food product has to have more than 0.5 gram of fat per serving before the manufacturer has to list it. So if a product says there are a total of 4 servings in the package and each serving has 0 grams of fat, it's conceivable that a serving has .44 grams. If you ate all 4 servings, you'd be getting almost 2 grams of fat. This is one reason some manufacturers alter serving sizes.Saturated fat: Check the saturated fat; ideally it should be no more than 33 percent of the total fat.Trans fats: These should be nonexistent or as low as possible.Vitamins and minerals: Food manufacturers are only required to list vitamin A, vitamin C, calcium, and iron percentages on the label's nutrition panel. The absence of other nutrients listed has nothing to do with whether or not they are in the product, though many manufacturers will add that information if their product is particularly high. Also note that the percentages are based on the Daily Value, which is an average of recommended intakes with no respect to gender or age. For example, the Daily Value for calcium is 900 milligrams. If you are a woman over the age of 51, your recommended intake is much higher than that--1,200 milligrams.Ingredients list: The ingredients are listed in descending order of weight. Allergen alerts: Any product that contains gluten, soy, peanuts, tree nuts, eggs, dairy, crustaceans, or sulfites must clearly state the fact; in addition, there must also be an alert if the product was produced in a facility with any of these allergens present.A SHORT GUIDE TO PHYTOCHEMICALSIn the past 10 or 15 years, there has been a sea of change in the world of nutrition in the form of phytochemical research. Phytochemicals are com£ds, found in plants, that are being studied for a whole host of health benefits, from cancer prevention to improved brain function. There is still much research to be done in order to determine exactly how these com£ds can help us, as well as how much of a substance you would have to consume to get a health benefit. This field of study is in its infancy and changes often. This table highlights a tiny fraction of what is being researched (there are thousands and thousands of phytochemicals).PHYTOCHEMICAL WHAT IT IS/WHAT IT MAY DO SOME GOOD SOURCES ALLYL SULFIDES Com£ds being studied for anticancer potential Garlic, onion family ALPHA-LINOLENICACID (ALA) An essential fatty acid (EFA) that the body converts to omega-3 fatty acids, which are being studied for their ability to suppress inflammatory com£ds and improve cardio-vascular health Canola oil, flaxseed, walnuts,hemp seed, chia seed ANTHOCYANINS Red and blue pigments found in certain fruits and vegetables; being studied for anticancer potential Berries, plums, pomegranates, red cabbage ANTIOXIDANTS A broad category of com£ds that fight free radicals, which are cell-damaging rogue oxy-gen molecules Lots of foods fall into this category. Some prominent examples include tea and fruits. (See "Antioxidants in Food,".) BETA-CAROTENE An orange food pigment, converted by the body into vitamin A; a powerful antioxidant Carrots, sweet potatoes, dark leafy greens, winter squash BETA-GLUCAN A type of dietary soluble fiber that can lower blood cholesterol Oatmeal, barley, shiitake mushrooms CAPSAICIN The substance that gives chili peppers heat;an antioxidant that may also have antibacterial properties All chili peppers; more in the hottest varieties (see "The Heat in Chilies,".) EPIGALLOCATECHINGALLATE (EGCG) A flavonoid with powerful antioxidant attributes, found in tea Green tea, white tea FLAVONOIDS A class of phytochemicals that are powerful antioxidants Tea, fruits, wine FRUCTOOLIGOSACCHARIDES(FOS) Indigestible carbohydrate com£ds that encourage the growth of friendly bacteria in the intestinal tract; often referred to as prebiotics Bananas, onion family INDOLES A class of phytochemicals being investigated for anticancer properties Broccoli, Brussels sprouts,cabbage, turnips ISOFLAVONES A major class of phytoestrogens (see below) Soybeans, soyfoods ISOTHIOCYANATES Phytochemicals large responsible for the pun-gent taste of cruciferous vegetables (cabbage family); being studied for anticancer properties Broccoli, cabbage, mustard greens, watercress LIGNANS A type of phytoestrogen (see below) Flax meal, beans, grains LUTEIN ANDZEAXANTHIN Bright yellow and orange food pigments linked to eye health Corn, oranges, spinach,collard greens LYCOPENE A red food pigment with antioxidant power Tomatoes, watermelon, red grapefruit PHYTOESTROGENS Plant com£ds that mimic human estrogenic activity; being studied for its impact on estrogen-related cancers Beans, flaxseed, soyfoods PHYTOSTEROLS Structurally similar to cholesterol;may protect against heart disease Grains, nuts, seeds PROBIOTICS A group of beneficial bacteria that keep the human digestive system in good working order Yogurt with active cultures QUERCETIN A potent flavonoid phytochemical with possible anti- inflammatory and anti-histaminic properties Apples, red onions, tea, wine RESVERATROL A com£d being investigated for its potential to improve cardiovascular health Red and purple grape juice,red wineAntioxidants in FoodOver a decade ago, a group of scientists developed a method of measuring the antioxidant activity of foods. Antioxidants are com£ds that are known to eliminate free radicals, which are unstable oxygen molecules implicated in a wide range of health issues, from tumor formation to wrinkling of the skin. The method measures what the researchers call Oxygen Radical Absorbance Capacity (ORAC).What follows is a list of 30 foods that scored well on the ORAC scale. It starts with the highest score and goes down. It includes the commonest foods and does not include foods you couldn't eat enough of to get any health benefit. For example, ground cloves and cinnamon are right at the top of the ORAC scale, but one doesn't consume enough of these spices for them to be a significant dietary source.Acai berryCocoa powder, unsweetenedBaking chocolate, unsweetenedPecansWalnutsHazelnutsCranberriesBeans: kidney, pink, blackPistachiosBlack currantsBlack plumsLentilsArtichokesBlueberriesPrunesSoybeansBlackberriesGarlicWineRaspberriesBasil, freshAlmondsRed apples, with skinStrawberriesFigsCherriesPeanutsBroccoli rabePearsPomegranate juice
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Product details
Hardcover: 720 pages
Publisher: Rodale Books; Revised, Updated edition (December 8, 2009)
Language: English
ISBN-10: 9781605295435
ISBN-13: 978-1605295435
ASIN: 1605295434
Product Dimensions:
7.8 x 1.7 x 9.4 inches
Shipping Weight: 3.6 pounds (View shipping rates and policies)
Average Customer Review:
4.7 out of 5 stars
53 customer reviews
Amazon Best Sellers Rank:
#276,224 in Books (See Top 100 in Books)
After reading Michael Pollan I decided to try and turn away from processed foods and this book has come to my rescue. I cannot say enough good about this book! I have tried dozens of recipes and have yet to be really disappointed (although I now know yogurt-based soups aren't my thing). I would especially recommend the Moroccan Lamb Stew and the New Mexican Green Chili, which are my two favorite recipes.There are literally hundreds of recipes from well known staples like apple pies and pork chops to more exciting elaborate international dishes. None of them seem to require any sort of special cooking skills beyond the basics. I truly belief anyone could pick up this book and use it.Furthermore, beyond the tasty recipes this book is an invaluable source of information: what foods are in season when, how to make you're own cheese, how to can foods, how to clean a fish-- it's a veritable treasure trove of all kind of kitchen knowledge, which is fascinating reading even if you don't ever plan on using in it. The introductory material also includes a run down of the types of equipment you'll need, the pros and cons of various choices (e.g. cast iron skillets over telfon), what types of fats and oils work best where, the legal definitions of various label terms (whole wheat, organic) etc.This cookbook is not a preachy tome about lifestyle choices with tasteless recipes. Even if you're not into making that kind of lifestyle switch, you will find tons of tasty healthful choices. This book has practically become my Bible, a Joy of Cooking for my generation.As my own personally testimony, having switched from a diet of mixed whole foods and processed foods (and more diet soda than one person should ever drink) to a nearly exclusive whole foods diet, I feel great. I have more energy and feel more alive and present in my own life. I would definitely recommend it.
So far so good. I purchased this book on a pure whim and It has been pretty great so far. Lots of fun recipes to try that call for ingredients I actually have in my cupboard or would actually purchase. A couple of the recipes didn't quite turn out, but I altered the recipe a bit so that is my own dang fault. This book is really great for people who like to cook wholesome food that is a little bit fancy, but not so fancy that you wouldn't actually eat it on a week night.
I love to cook. After reading up on the benefits of whole foods, I wanted to make a real effort to start cooking healthier. When I bought the book, I didn't realize half of it's massive size comes mostly from writings on the benefits of certain foods, and how to buy the best foods on the market ... which was upsetting at first, until I really started using to book frequently. Now it is my go-to book for finding the freshest produce/what is in season, and better quality meats.
I bought this cookbook because I wanted a book that had only whole food recipes. This cookbook certainly has that, but it also has information on how to be a better all-around cook: how to cut meat, how to cut different vegetables, etc. I have been making at least one meal daily from it and have not been disappointed yet by any of the dishes. I highly recommend this book.
Unbelievable selection of healthy recipes. I'm not a health nut or a vegetarian but find myself needing healthy and easy to make recipes especially for my kids. Love this book's recipes on lentils and beans/legumes. The ingredients are easy to find as well.
Really great cooking reference as well as cookbook. Has a wide variety of recipes, including grains, sea vegetables, how to choose, store and prepare foods. This book will not disappoint.
I am so excited to use this cookbook. I bought another book and every recipe used ingredients I had never heard of before. My family eats mostly whole foods to begin with but we would like to add some variety to our dishes and this seems just the book to do that. It has so many recipes that you only need this book, don't waste your money on anything else until you try this one!
The book is not only full of recipes but also a lot of useful information on how to pick out food and shop at the grocery store. It also provides great detail on different varieties of foods. I spent the first day reading the book and never even made it to any recipes, but I was ok with that.
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