The Whole Life Nutrition Cookbook

Over 300 Delicious Whole Foods Recipes, Including Gluten-Free, Dairy-Free, Soy-Free, and Egg-Free Dishes

Alissa Segersten & Tom Malterre MS, CN

Cover design by Brigid Pearson

Cover copyright © 2014 by Hachette Book Group, Inc.

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Book Details
 717 p
 File Size 
 10,012 KB
 File Type
 PDF format
 2014 by Whole Life Nutrition

About the Authors
Alissa Segersten received her bachelor of science in nutrition from Bastyr
University in Kenmore, Washington. She is the previous owner of a personal
chef business in Seattle, Washington, that successfully addressed the health and
lifestyle needs of many families with her delicious, healthy cooking. She is
currently a cooking instructor, empowering people with cooking skills and
knowledge of whole foods so that they may reconnect with the pleasure in eating
delicious, nourishing food. Her popular recipe blog,
is filled with healthy, wholesome gluten-free recipes.

Tom Malterre MS, CN holds both a bachelor’s and master’s degree in nutrition
from Bastyr University. Tom is a faculty member of the Autism Research
Institute and a clinical nutritionist for Whole Life Nutrition. He has been invited
to speak at the Washington Association for Naturopathic Physicians, the Ontario
Association for Naturopathic Physicians, the British Columbia Association for
Naturopathic Physicians, the International College of Integrative Medicine, the
National College for Naturopathic Medicine, Boucher Institute for Naturopathic
Medicine, the Southwest College of Naturopathic Medicine, and Bastyr
University. Tom has trained with the Institute for Functional Medicine for over 7
years. Tom specializes in whole body wellness—looking at all factors of a
person’s life to bring about healing. Stress, environmental toxicants, nutritional
deficiencies, and epigenetics all contribute to a decline in health. Whole Life
Nutrition encompasses all aspects of life to get to the root of the health issues.

Let food be thy medicine and medicine be thy food.

The diet and environment that humans have evolved with over the last tens of
thousands of years have changed drastically within the last several decades. With
these changes have come rising rates of obesity, skin disorders, childhood and
adult cancers, heart disease, diabetes, and more. There is overwhelming evidence
now that our food choices drastically affect our state of health. Humans are not
meant to have high cholesterol, high blood pressure, high blood sugar, chronic
pain, or other common health problems. These health conditions are often a
result of dietary, environmental, and lifestyle factors.
Food is powerful medicine. It is energy and information. Every molecule that
exists in our body was created from the food we eat, the water we drink, and the
air we breathe; we quite literally are what we eat! Whole foods, or foods in their
natural unrefined forms, offer us the vitamins, minerals, and antioxidants we
need to prevent and treat most diseases while creating a state of balance and
health within us. Whole grains, beans, nuts, seeds, vegetables, and fruits provide
thousands of important phytochemicals that work with our bodies to maintain
and build optimal health. Eating food is so much more than a way to fill our
bellies. Food affects our quality of life, how we look, how we feel, how much we
weigh, how much energy we have, how we age, and how healthy we are.

As children, we both learned that food is powerful medicine. Healthy eating was
hard-wired in our brains from the time we were very young.
When I was 10 years old, Dr. John McDougall, the renowned physician and
nutrition expert, was my family doctor. I watched and learned as he treated his
patients, including my family, using food as medicine. Seeing people reclaiming
their health with each and every forkful of food shifted my life’s purpose. This
interaction inspired me to learn all I could about nutritional sciences. While I
was attending Bastyr University for my first degree in nutrition, I met Ali. At the
time, I thought health food was reserved for people that had relatively inactive
taste buds. My personal meals were extremely healthy, but they never tasted very
good. I clearly remember my first dinner date over at Ali’s apartment where I got
to assist in preparing food. She taught me how to chop vegetables properly and
how to time the addition of every single ingredient to bring out the best color,
texture, and flavor of the dish. I found the food (and the company) absolutely
stunning! And I knew then that it would be possible for people to find bliss in
eating their way to optimal health. Early in 2004, while working on my master’s
degree in nutritional sciences, I decided to try a raw food cleanse to see if it
would help with my digestive discomforts. Within a week, 90% of my issues had
either subsided or disappeared altogether. Upon the reintroduction of gluten, my
symptoms started to reappear. I began to delve deeply into the science behind
food sensitivities and health in order to help more people like myself. Could
eliminating gluten really be the answer for millions of people dealing with so
many health problems? I found that it did indeed play a very large role. My
studies at Bastyr reaffirmed how powerful nutrition really is and deepened my
awareness of food sensitivities and numerous other topics.
I, Alissa, feel grateful that my mother took the time to research nutrition and
health before I was born. She made the decision to make all of my baby food
from scratch instead of feeding me something that came in a jar. Looking at my
baby book, I noticed that some of my first foods were stewed beef, homemade
plain yogurt, and puréed steamed vegetables. It’s no wonder I’ve never liked
processed foods! My taste buds developed to prefer fresh, home-cooked whole
foods. By the time I was 10 years old I had taken over the kitchen and was
creating recipes using every ingredient imaginable. Some of those early
creations actually tasted good, but I’m sure many did not. When I moved away
and went to college I had to eat the required meal plan food for the first 2 years.
After the first year of eating processed cafeteria meals I petitioned the school to
allow me to stay off the meal plan and prepare my own food in my dorm room.
That’s when I first started shopping at small health food stores. I loved being in
charge of what I put in my body. The more research I did, the more I became
interested in food and nutrition. I decided to pursue a degree in nutrition to
deepen my understanding of everything I had learned thus far. That’s when I met
Tom. He had such a knack for nutritional biochemistry that I thought I better
study with him! He was able to break down hard-to-understand information into
something easy to digest. My studies in nutrition at Bastyr University deepened
my respect for food and its role in either keeping us healthy or making us sick.

Your health is your wealth. It’s like your personal bank account. You can make
deposits or withdrawals to it every day. The more deposits you make, the larger
your account, and hence the greater your health. The more withdrawals you
make—by eating processed foods or not getting enough sleep, for instance—the
smaller your bank account gets, and hence your health slowly begins to deteriorate.
Disease doesn’t happen overnight. Small withdrawals to your health happen
daily, depleting your health reserves over time. A child eating a diet filled with
processed foods may appear vibrant and healthy—they may even avoid seasonal
colds and flus—but what’s happening inside the body is a different story. That
child is slowly being depleted of what she needs to thrive. Health problems
might not occur right away—perhaps not until her mid-twenties—but eventually
things may begin to run amuck in her body: digestive distress, food allergies,
thyroid disorders, unexplained weight gain, or maybe even a cancer diagnosis.
The foods that most people are accustomed to eating are slowly killing them.
Our government—our taxpayer dollars—supports the production of many of
these toxic “foods.” These “food-like” substances that are sold in our grocery
stores and that are on the menus of restaurants nationwide are not compatible
with our human biology. Just walk down any grocery store aisle and pick up a
package. How many ingredients are on there that you can’t pronounce? You may
also see some ingredients you can pronounce, like wheat flour, soybean oil, and
sugar. Those don’t sound so bad, right? Maybe even healthy? What if we told
you that the wheat flour was sprayed with toxic herbicides—ones that damage
your digestive health—causing a leaky gut. Or that the soybean oil was
genetically engineered to withstand massive spraying of these herbicides? It was
then processed using solvents to extract the oil, then bleached and deodorized
with more toxic chemicals. And the sugar? When a label says sugar it most
likely means it came from genetically engineered sugar beets, which are grown
using a chemical soup of pesticides known to kill off honeybee colonies and
damage human health.
Our current food system is not designed for the health and well-being of the
people and the planet. Luckily, there are many healthy options you can choose to
build up your personal health bank account. In this book, we’ll help you do just
that. We want to guide you toward a Whole Life Nutrition lifestyle—a way of
eating that can change your health and life for the better. If you are running on
empty, it might take some time to repair your body, but it can happen!

We are all unique individuals, with different backgrounds, unique genetics (and
epigenetics), particular nutrient deficiencies, and accumulated environmental
toxins. It is of utmost importance to take into consideration this greater whole—
the bigger picture. We can no longer simply look at diet and its impact on health.
Many of the earlier studies in nutritional sciences were geared toward the
elementary thinking that nutrition was about counting calories, determining
optimal ratios of macronutrients like carbohydrates, proteins, and fats, along
with ingesting adequate amounts of vitamins and minerals. While these tasks
have their merits, we also need to consider the potential adverse effects of the
more than 80,000 chemicals that have been introduced into the natural world by industries.
Whole Life Nutrition takes into account everything that is being ingested by
an individual—whether it is coming from the food we eat, the air we breathe, or
the water we drink. After taking into account the body’s toxicity from industry
and nonorganic food, we look at immune function and digestive health—many
of the toxins in our environment cause digestive distress. Intestinal health plays a
key role in most modern diseases, including diabetes, obesity, heart disease,
mental disorders, and autoimmune disorders. When digestion and immune
functions are compromised, food sensitivities can manifest. Whole Life
Nutrition understands that removing food irritants like gluten, dairy, corn, eggs,
and soy provides an opportunity for the intestines to begin the healing process.
There isn’t a perfect diet or one perfect approach to healing. There are just
too many variables. You can let an organic, whole foods diet be your starting
point and then refine it to meet your needs. Each individual is unique, and some
people benefit tremendously from a plant-based diet, while others benefit by
using an animal-based diet for healing. This book is meant to guide you in
choosing what is right for you in this moment and beyond, and provide you with
many delicious, nourishing recipes to assist you on your journey.
We have developed over 300 fabulous-tasting recipes using nutritious whole
foods that promote optimal health. All the recipes in this book are gluten-free.
Most recipes are free of dairy, soy, and eggs as well; however, there are various
options for using these ingredients in some recipes. Many of the recipes in this
book are healthier versions of traditional favorites and some may be very new to
you. If you feel overwhelmed and don’t know where to begin, then simply start
by making a few of the recipes that look familiar to you. As your cooking
repertoire builds, so will your confidence, and soon you will want to try other recipes.

In this book, you will also find useful information about environmental
toxicity and how to protect yourself, how food sensitivities affect your health,
the basics of a whole foods diet, stocking your whole foods pantry, quick
nutritious breakfasts, cooking beans and whole grains, selecting and storing fresh
produce, adding more vegetables to your diet, and nutritious snack ideas!
Lasting dietary change takes time. You don’t need to do it all at once.
Remember that nourishing ourselves is a process and that making small changes
can be enough to begin. The Whole Life Nutrition Cookbook was created under
the premise that food can be both healing and delicious. Food is pleasure and
eating is something we do throughout the day, every day, for our entire lives.
Why not create a daily diet that heals our bodies and is absolutely satisfying to
all of our senses? As we partake in the joy of eating nutritious organic food, we
share this experience with others and together we build a healthier community,
country, and planet.

Table of Contents
Title Page
Part I
Chapter 1: The Whole Diet Story
Chapter 2: The Whole Food Sensitivity Story
Chapter 3: Digestive Health
Chapter 4: The Whole Toxicity Story
Chapter 5: Organics, Your Health, and the Planet
Part II
Chapter 6: The Basics of a Whole Foods Diet
Chapter 7: Making the Change
Chapter 8: Stocking Your Whole Foods Kitchen
Chapter 9: Essential Cooking Equipment
Chapter 10: Definition of Cooking Techniques
Part III
Chapter 11: Get Cultured!
Chapter 12: Smoothies
Chapter 13: Breakfast
Chapter 14: Fresh Breads and Muffins
Chapter 15: Soups
Chapter 16: Fresh Salads and Vegetables
Chapter 17: Whole Grains
Chapter 18: Vegetarian Main Dishes
Chapter 19: Fish, Poultry, and Meat
Chapter 20: Dressings, Dips, and Sauces
Chapter 21: Healthy Snacks
Chapter 22: Nutritious Desserts
Chapter 23: Beverages
About the Authors
Measurement Equivalents


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First ebook edition: April 2014

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