Elson M. Haas, MD, is an integrated medicine practitioner with more than thirty-five years of experience. He is founder and director of the Preventive Medical Center of Marin in San Rafael, CA. Haas is author of seven popular books on health and nutrition, including Staying Healthy with the Seasons, Staying Healthy with Nutrition, and The New Detox Diet. Visit him online at www.elsonhaas.com.
Patty James, MS, holds a masters degree in holistic nutrition and is a certified natural chef. She was founder and director of Patty James Cooking School and Nutrition Center in Sebastopol, CA, the first certified organic cooking school and nutrition center in the country. James is a frequent speaker at public schools, businesses, markets, and food- and health-oriented events. She works as a nutritional consultant both with individuals and with groups such as schools and health care providers. Visit her online at www.pattyjames.com.
What I love about More Vegetables, Please! is that its filled with easy-to-make and tasty whole-food recipes. Nearly every page has cooking tips, and each recipe has a nutritional breakdown. While some recipes call for special ingredients, youll be able to make many of these recipes from staple foods, herbs, and condiments that are already in your kitchen. This will soon be a dog-eared favorite!
Liz Lipski, Ph.D., CCN, CHN, director of doctoral studies at Hawthorn University and author of Digestive Wellness, Digestive Wellness for Children, and Leaky Gut Syndrome
Everybody will do well by eating more vegetables, and this creative cookbook will show you how to do that in many different ways!
Annemarie Colbin, Ph.D., founder and CEO of The Natural Gourmet Institute for Health and Culinary Arts and author of The Whole-Food Guide to Strong Bones
With their emphasis on fresh fruits and vegetables, eating whats in season, and smart food combinations, nutritionist Elson Haas and natural foods cooking expert Patty James combine forces to create an approach that makes it fun and easy to enjoy a health-promoting, delicious, and balanced diet.
Lorna Sass, author of Short-Cut Vegan and Great Vegetarian Cooking Under Pressure
More Vegetables, Please! is so much more than a cookbook; its a guide to being your own nutritionist. Haas and James make it easy to know which vitamins and phytonutrients were getting in each meal. They also show us how easy it is to cook a delicious variety of natures gifts. More Vegetables, Please! is a reference and cookbook for anyone seeking optimum wellness.
Judy Brooks, executive producer and cohost of Healing Quest on PBS Television Stations
Publishers Note
This publication is designed to provide accurate and authoritative information in regard to the subject matter covered. It is sold with the understanding that the publisher is not engaged in rendering psychological, financial, legal, or other professional services. If expert assistance or counseling is needed, the services of a competent professional should be sought.
Distributed in Canada by Raincoast Books
Copyright 2009 by Elson M. Haas and Patty James
New Harbinger Publications, Inc.
5674 Shattuck Avenue
Oakland, CA 94609
www.newharbinger.com
Cover design by Amy Shoup
Text design by Sara Christian and Amy Shoup
Illustrations by Jon Rubin
Acquired by Jess OBrien
Edited by Marisa Solis
Library of Congress Cataloging-in-Publication Data
Haas, Elson M., 1947
More vegetables, please! : over 100 easy & delicious recipes for eating healthy foods each & every day / Elson M. Haas, Patty James.
p. cm.
Includes index.
ISBN 978-1-57224-590-7 (alk. paper)
1. Vegetables in human nutrition. 2. Cookery (Vegetables) 3. Vegetables--Therapeutic use. I. James, Patty. II. Title.
QP144.V44H334 2009
641.65--dc22
2009027323
All Rights Reserved
I wish to dedicate this book to the health of the family and home-cooked meals. Its so important to nourish ourselves and our loved ones, and we begin that with fresh foods, especially vegetables. I pray for Earths well-being so that she can continue to provide wholesome food to all her people. And last, I dedicate this book to the family garden. Grow some fresh vegetables with your household and neighbors.
Blessings, Good Nourishment, and Stay Healthy,
Dr. Elson
To my childrenOlivia, Russell, and Kathrynand my son-in-law, David. I am honored to be your mother and so proud of each of you. You are my life.
To my mother, Joan H. James, who has always nourished me physically and mentally and whose wisdom inspires me.
To my granddaughter Brealyn Rose Trujillo. You are what keeps me on my path. I will do whatever I can to make the world a healthier place for you.
To my big, wonderful family and my girls. I cant imagine life without you.
To my dear friend Elson Haas, who has always believed in me and supported me, I simply say, thank you.
Patty James
Acknowledgments
To all my students these past years, from my Summer Camp kids who truly made me feel like I was making a difference in the world, to the many folks who felt like family when they were in my kitchen, wherever that kitchen might be! Your health is my passion, and I feel so blessed to be part of your lives. Thank you all.
To all the people at New Harbinger whose enthusiasm for our book is infectious and who truly believe in this books message, thank you. Marisa Sols, our wonderful editor, thank you for your never-ending patience and wise suggestions.
Introduction
More vegetables, please, is what I found myself consistently telling waitstaff at restaurants. I couldnt help but notice that at all the restaurants I went tofrom the fanciest ones to those that claimed to offer wholesome foodvegetables were in short supply on the menu.
Therere too many simple carbohydrates and sweeteners added to most dishes, and entres are generally very rich in fats and oils. All restaurants want their food to taste great, and, lets face it, too often that comes from added sugars, fats, and salt. Its no wonder that modern-day eaters have trouble maintaining a healthy weight.
As an author and a family physician, I am always asking myself, What does the public, my readers, need to know that can improve their health? What will make a difference? So, I mentioned my ideas to my good friend and colleague, Patty James, an inspired chef and educator. I want to write a book called More Vegetables, Please! People need to eat more veggies, and yet, what they tell me is that they really dont know how to incorporate them well into their family meals, nor do they know how to prepare them so that they taste great. We especially need to get more veggies into mainstream family meals. Being the very enthusiastic person she is, Patty replied, Lets do this. I can help, and I have lots of ideas. Patty teaches cooking and nutrition classes for adults and childrenand she knows how to make preparing food fun and the end result healthy and very tasty.
Who is this book for? We believe that its for everyoneindividuals, couples, and familiessince we all need to eat more vegetables, our most nutritious natural foods, which come in a wide variety of colors and flavors.
If youre eating a mainstream American diet, you will greatly benefit from following our suggestions and recipes in More Vegetables, Please! We believe that this dietary approach will be synonymous with More Health, Please. We even see vegetarians who do not eat enough veggies. Many vegetarians who I consult with in practice eat an overabundance of bread and cheese and do not include fresh salads and properly cooked veggie dishes in their diets. Whether youre a vegetarian or meat-eater, you need colors, nutrition, and vitality in your foodsand youll find that in the vegetable kingdom.
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