30-Day Whole Food Challenge Cookbook: 54 Everyday Fast and Easy Instant Whole Food Recipes for Healthy Living
By Jessica Lee
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About this ebook
In these days of fast foods, it is increasingly difficult by the day to eat real foods that will improve your health. Most of the foods being sold on the shelves of our local stores are laden with food additives and chemicals. And these unnatural food products are having adverse effects on our health. Body conditions like cancer, obesity, leukemia etc that we spent thousands of dollars on, are as a result of these foods we consume.
Hence a need to check and avoid these health problems caused by additives in the food we take.
One possible way out is to go on a whole food diet. This book will serve as a guide, not only explaining the basics of this type of diet and how it can benefit you, but also how you can prepare dishes that are delicious and healthy.
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30-Day Whole Food Challenge Cookbook - Jessica Lee
Lee
LEGAL NOTICES
COPYRIGHT
All rights reserved. No part of this book may be reproduced in any form whatsoever, electronic or mechanical, including photocopying, recording, or by any informational storage or retrieval system or re-distributed without the express written permission of the author. This ebook cannot be sold under any circumstance; you have only personal rights to this book.
DISCLAIMER
By using the information in this ebook you agree that this is general education material and you will not hold anybody responsible for loss or damages resulting from the content provided here by the author.
Copyright © Jessica Lee
TABLE OF CONTENTS
––––––––
LEGAL NOTICES
TABLE OF CONTENTS
CHAPTER ONE
UNDERSTANDING WHOLE FOOD DIET
WHAT IS WHOLE FOOD DIET?
BENEFITS OF WHOLE FOOD DIET
FOODS THAT YOU CAN AND CANNOT EAT
FOODS YOU CANNOT EAT
FOODS YOU CAN EAT
CHALLENGES AND DRAWBACK
CHAPTER TWO
DELICIOUS WHOLE FOOD RECIPES
BREAKFAST RECIPES
APPLE CINNAMON TOAST
SPINACH OMELET
GREEN SHAKSHUKA WITH SHAVED BRUSSELS SPROUTS
AND SPINACH
AVOCADO BAKED EGG
BAKED TUNA WITH SPINACH & STRAWBERRY SALSA
SWEET POTATO TOASTS
TWICE-BAKED BREAKFAST SWEET POTATOES
PUMPKIN COCONUT SMOOTHIE
SWEET POTATO WAFFLES
BAKED FRENCH TOAST
SWEET POTATO APPLESAUCE MASH
BANANA CHIA PUDDING
ZUCCHINI-NOODLE-BREAKFAST-BOWL
ORANGE CINNAMON ROLLS
BAKED APPLE & CINNAMON
YAM, CELERY ROOT, AND BACON HASH
BACON WRAPPED CHICKEN TENDERS
MEAT BAGEL
BAKED CHICKEN PARMESAN
PASTA SHELLS STUFFED WITH BEEF & SPINACH
BREAKFAST BURRITO
CHAPTER THREE
LUNCH RECIPES
COLD POACHED SALMON
TACO SALAD
JALAPEÑO TURKEY BURGERS
CRAB SALAD WITH A FRESH CORIANDER DRESSING
TOMATO, BACON AND ARUGULA QUICHE
WITH SWEET POTATO CRUST
AVOCADO EGG SALAD
AVOCADO TUNA SALAD
LOADED GUACAMOLE SWEET POTATO FRIES
SHRIMP AVOCADO SALAD
CHAPTER FOUR
DINNER RECIPES
PALEO SKILLET BEEF FAJITAS
ZUCCHINI NOODLES WITH EVERYTHING PESTO
AND FRIED EGGS
SWEET POTATO AND PINEAPPLE BEEF BOWLS WITH MANGO AVOCADO SALSA
THAI CHICKEN WITH SPICY PEANUT SAUCE
WHITE FISH FILLET AND BRAISED FENNEL
LOADED COLESLAW
TOMATO BASIL BEEF GOULASH WITH EGGPLANT
MANGO CHICKEN WITH COCONUT CAULIFLOWER RICE
GRILLED SALMON WITH MANGO SALSA
PALEO EGGS IN HELL
ROASTED LEMON CHICKEN WITH POTATOES AND ROSEMARY
WHOLE 30 LAMB, MINT CHIMICHURRI & BUTTERNUT RICE
CHAPTER FIVE
SNACK/DESSERT RECIPES
LEMONADE WITH YOGURT
SPANISH CHICKPEAS
SEASONED PUMPKIN SEEDS
GRANOLA COCONUT BARS
SALAD/SOUP RECIPES
GREEN SALAD WITH LEMON MISO DRESSING
CELERY & ALMOND SALAD
SALMON SALAD
BEET SOUP
HEARTY VEGETABLE SOUP RECIPE
MEXICAN CHICKEN SOUP
MEATBALL NOODLE SOUP
SLOW COOKER RATATOUILLE SOUP
CONCLUSION
CHAPTER ONE
UNDERSTANDING WHOLE FOOD DIET
WHAT IS WHOLE FOOD DIET?
Whole food diet is a diet that emphasizes eating of fruits, tubers, vegetables, whole grains and legumes while you totally excludes eating of meat, dairy products, and eggs and as well as junk foods, processed foods (refined sugar, bleached flour and Oil) and foods that come with preservatives and chemicals.
It is designed with the aim of eliminating foods that might be having negative impact on our health. It is commonly stated that you are what you eat. Most of the abnormalities we experienced in our bodies are directly connected to the food we eat. Take for instance, certain conditions like skin issues, chronic pains and aches, digestives ailments which sometimes defies medication despite spending thousands of dollars on them are as a result of what we feed our bodies, hence a need to revert back to whole natural foods that are beneficial to our body.
BENEFITS OF WHOLE FOOD DIET
Whole foods, vegetables and fruits are considered nutritional powerhouses. They are rich in nutrients like calcium, fiber, magnesium, B vitamins, protein, Vitamin D, essential fatty acids and potassium that the body needs to