Susan - Dr. Susans Healthy Vegetarian

Dear Friend,

Welcome to my new book, Dr. Susan's Healthy Vegetarian Recipes. I know that you will love the many recipes in my book! You will delight in their delicious flavors and textures as well as benefit greatly from their healthful and nutrient-rich ingredients. I became interested in vegetarian cooking early in my career as a medical doctor specializing in alternative medicine. The link between healthy nutrition and resistance to illness became very evident to me in working with and treating thousands of patients. A high nutrient content healthy diet can provide you with incredible health benefits while an unhealthy diet full of stressful foods and empty calories can greatly worsen your risk of illness.

I found in my research that a vegetarian emphasis diet is unsurpassed in the great health benefits that it can provide. Everyone can benefit from such a diet abundant in vegetable source foods, whether you follow a strictly vegetarian dietary program or also eat a moderate amount of meat-based protein.

There are many health benefits to eating a well-planned, nutrient-rich vegetarian diet. These diets high in many essential vitamins, minerals and antioxidants, but they also tend to be higher in fiber and lower in fat than meat-based diets. This is particularly true if they are dairy-free and use healthy culinary oils, as in most of my recipes.

Following a vegetarian diet will lower your risk of many common illnesses including heart disease, high blood pressure, constipation, colorectal, ovarian, breast, prostate, stomach and esophageal cancers, diabetes and obesity. Other benefits of a vegetarian diet include stronger bones due to their rich mineral content, reduction of hormone-related conditions like PMS and menopause symptoms and even greater longevity. Many of my patients have also reported more energy, mental clarity and a balanced and positive mood from eating a vegetarian emphasis diet!

I created this book to provide you with incredibly delicious vegetarian recipes for all of your meals, breakfast, lunch and dinner as well as tasty desserts! My vegetarian recipes are based on using whole foods that are full of many essential nutrients. These dishes also provide a flavor and fragrance to dishes that are much more satisfying than dishes made with lower quality, refined and processed foods. While the recipes that I have created for you in this book are very healthy, full of essential nutrients and delicious, they are also simple and easy to prepare. I have found that meals that are too complicated dont work for most people. Many of us lead full, active lives and do not have the time to spend endless hours in the kitchen. Unlike many recipes that take a lot of time to prepare, mine are simple and easy to make.

My healthy vegetarian recipes have the great added benefit of being gluten-free, dairy-free and sugar-free. As a medical doctor, I have seen the health problems that these common, high stress ingredients have caused in many of my patients who were trying to recover from illness. Gluten, dairy and sugar containing foods worsen every imaginable health problems. These include inflammatory conditions, autoimmune diseases, chronic fatigue, depression, anxiety, heart disease, diabetes, allergies and many other health conditions.

I use healthy substitutions in all of my recipes that will support your health and restore your body instead of breaking it down. My recipes use only gluten-free grains. When sweeteners are called for, I avoid table sugar and use healthier alternatives. While avoiding products with cow's milk, a few recipes use small amount of goat cheese which is much better tolerated if you suffer from allergies to cow's milk. I have found that goat milk is much easier to digest and its fat is more easily emulsified within the body.

I have been delighted over the years with the benefits that my nutritional programs and recipes have produced for my patients and, often, for their families. Not only have my patients been thrilled with their newly regained health, but their entire families have benefited as well. Many patients have told me that their family members have lost weight; their blood pressure and cholesterol levels have gone down; their immune functions have improved with fewer colds, flues, and allergies; and even joint pain, stiffness and other symptoms of arthritis.

My patients who were trying to shed unwanted pounds have found that my recipes were ideal as part of a weight loss program. I have also had patients use my recipes to support their level of energy and vitality, enhance their sports performance or simply provide them with highly nutritious, easy to make meals for their active and busy lives. They have also told me that their children are healthier and have fewer school absences for colds and other infections. You and your family can enjoy all of these health benefits by using the healthy and delicious vegetarian recipes in this book!

What I Have Included in This Book

My book is full of delicious and nutritious vegetarian recipes as well as much useful information about whole food ingredients and their health and nutritional benefits. I have divided the book into two parts. As a medical doctor, I want to provide you with information that will help you to evaluate the recipes that you are making not only based on their taste appeal but also from the health benefits that you will receive from their nutrient rich ingredients.

In Part I, I have included important information on the health and nutritional benefits of the main types of foods that make up a healthy vegetarian diet. All of the recipes in this book are based on using the highest quality, most nutritious ingredients. These include fresh fruits, vegetables, whole grains, legumes, eggs, seeds and nuts, culinary oils and healthy sweeteners.

I have developed easy to prepare and healthy vegetarian recipes so that they have great taste and texture as well as support your health and wellness. Each recipe contains a unique combination of ingredients that will support your health, optimal weight, abundant energy, sports performance and vitality on the job. They will also help you maintain a balanced mood, strong immunity, glowing skin and hormonal health.

Part II contains 114 delectable vegetarian recipes that are divided into sections for breakfast recipes as well as recipes for lunch and dinner. You will enjoy the wonderful array of breakfast dishes that I have created for you including smoothies, scrambled eggs and omelettes, cereals, bagels, french toast and pancakes. I have also included my delectable recipes for muffins and coffee cakes. In my lunch and dinner section I share with you my healthy vegetarian recipes for soups, salads, side dishes, main dishes and many scrumptious deserts!

I have included dozens of beautiful color pictures throughout the book of the finished recipes that will help you in your preparation. You will find that my delicious vegetarian recipes easy to follow and simple and quick to make. I hope that you enjoy the wonderful flavor and texture of these delicious vegetarian meals!

Love,

Dr. Susan