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What to eat and how to eat it : 99 super ingredients for a healthy life
2017
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This authoritative new title from health and wellness expert Renée Elliott is a modern encyclopedia of 99 superfood ingredients. Carefully curated by Renée in close collaboration with the buyers of pioneering organic supermarket Planet Organic, the result is a definitive guide to incorporating the most nutritional foods into everyday meals. - (HARPERCOLL)

This is a modern encyclopedia of 99 superfood ingredients carefully curated by Renée, resulting in a definitive guide to incorporating the most nutritional foods into everyday meals. Each entry offers notes on benefits, selection, preparation, and cooking, plus thoroughly usable and delicious recipe suggestions that are quick to prepare, simple to cook, and rewarding to eat. The health benefits of each ingredient are also indicated'whether they support your digestive system, help protect joints, promote immunity, support a healthy heart, or are superb for growing hair and skin. This book is an invaluable guide for anyone who wants to eat well and live better. Includes dual measures.
- (Independent Publishing Group)

This authoritative new title from health and wellness expert Renée Elliott is a modern encyclopedia of 99 superfood ingredients. Carefully curated by Renée in close collaboration with the buyers of pioneering organic supermarket Planet Organic, the result is a definitive guide to incorporating the most nutritional foods into everyday meals.Each entry offers notes on benefits, selection, preparation and cooking, plus thoroughly useable and delicious recipe suggestions that are quick to prepare simple to cook and rewarding to eat. The health benefits of each ingredient are also indicated – whether they support your digestive system, help protect joints, promote immunity, support a healthy heart or are simply superb for growing hair and skin. The ingredients are divided into 10 grocery categories to make shopping trips simple:Beans (including adzuki, black turtle, chickpeas, lentils and peas)Fermented Foods (such as kombucha, miso and sauerkraut)Fruit (from avocados to stone fruits)Grains (including heritage grains like amaranth andof-the-moment ‘IT’-grains like quinoa)Herbs and Spices (such as sumac, chilli, cinnamon, ginger and parsley)Cooking Ingredients (everyday and unknown – acai, bee pollen, maca, salt)Meat, fish and dairy (eggs, cheese, fatty fish, bone broth and beyond)Nuts and seeds (inc. nut butters and seeds, from cacao and chia to sesame)Seaweeds (dried and fresh, from algae and arame to nori)Vegetables (from asparagus to shiitake mushrooms)‘Super-useful Store Cupboard’ highlights the best flours, natural sweeteners and staples to keep in the kitchen, while the contemporary design (combining photography with illustrations) will appeal to both millennials and longstanding foodies. This book is an invaluable guide for anyone who wants to eat well and live better. - (Random House, Inc.)

Author Biography

Renée Elliott is an entrepreneur and organic pioneer who founded Planet Organic, the UK's first organic supermarket.
- (Independent Publishing Group)

Renée Elliott is an entrepreneur and organic pioneer, founding Planet Organic, the UK’s first organic supermarket, in 1995. Determined to change food culture, her mission is to promote health in the community. Renée is serving her sixteenth year as a Trustee of the Soil Association, the UK's largest organic certifier, and is on the Catering Mark Standards Committee, working on the independent certification of food in nurseries, schools, universities, workplaces, restaurants, hospitals and care homes. Renée mentors entrepreneurs, teaches healthy baking classes and leads inspirational seminars. A mother of three, she has written two books on weaning babies and feeding families the best possible food. - (Random House, Inc.)

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Table of Contents

Foreword 6(1)
Introduction 7(17)
How to use this book
10(2)
Why eat organic?
12(2)
Soaking & Sprouting
14(1)
Fermenting
15(1)
Fat
16(1)
Grains
17(1)
Sugar
18(1)
Umami
19(2)
Index of Ingredients
21(1)
Index of Recipes
22(2)
Vegetables
24(46)
asparagus
26(2)
carrots
28(2)
watercress
30(1)
kale
31(4)
beetroot
35(1)
onions & leeks
36(2)
pumpkin/squash
38(2)
green beans
40(1)
broccoli
41(3)
cauliflower
44(2)
Brussels sprouts
46(1)
celeriac
47(2)
celery
49(1)
Jerusalem artichokes
50(1)
globe artichokes
51(1)
seed sprouts
52(2)
peas
54(1)
sweet potato
55(3)
salad leaves
58(2)
okra
60(1)
mushrooms
61(2)
shiitake
63(3)
leafy greens
66(4)
Fruit
70(22)
avocado
72(2)
apples
74(1)
olives
75(3)
tomatoes
78(2)
lemons & limes
80(2)
goji berries
82(1)
berries
83(3)
pomegranate seeds
86(2)
figs
88(2)
stone fruit
90(2)
Herbs & Spices
92(20)
garlic
94(2)
sumac
96(1)
chilli
97(3)
parsley
100(1)
ginger
101(3)
turmeric
104(2)
paprika
106(2)
cinnamon
108(2)
radish
110(2)
Dairy, Meat & Fish
112(16)
butter
114(3)
eggs
117(3)
meat
120(1)
bone broth
121(2)
oily fish
123(3)
sardines
126(2)
Beans
128(12)
beans
130(2)
black beans
132(1)
chickpeas
133(3)
adzukibeans
136(2)
lentils
138(2)
Grains
140(26)
grains
142(2)
oats
144(2)
wholegrain flour
146(2)
buckwheat
148(2)
millet
150(2)
rye
152(4)
barley
156(2)
spelt
158(2)
quinoa
160(2)
teff
162(1)
wild rice
163(1)
wholegrain rice
164(2)
Nuts
166(14)
nuts
168(2)
Brazil nuts
170(1)
walnuts
171(1)
macadamia nuts
172(2)
pecan nuts
174(2)
almonds
176(2)
coconuts
178(2)
Seeds
180(18)
seeds
182(2)
sunflower seeds
184(2)
linseeds
186(2)
poppy seeds
188(3)
cacao
191(1)
pumpkin seeds
192(2)
chia seeds
194(2)
tahini
196
hemp seeds
190(8)
Other Ingredients
198(24)
water
200(1)
oils
201(3)
salt
204(1)
Manuka honey
205(1)
acai berries
206(2)
maca
208(1)
seaveg
209(1)
kombu
210(1)
nori
211(3)
bee pollen
214(2)
baobab
216(2)
matcha
218(4)
Fermented Foods
222(22)
miso
224(2)
kefir
226(1)
yogurt
227(3)
kombucha
230(1)
umeboshi plums
231(3)
sauerkraut
234(2)
kimchi
236(2)
tempeh
238(2)
amazake
240(1)
apple cider vinegar
241(3)
Glossary 244(2)
Index 246(7)
Resources & Bibliography 253(1)
Acknowledgements 254(1)
About the Author 255

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