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TABLE OF CONTENTS

  • Foreword 3
  • Acknowledgments 5
  • Table of Contents 7
  • Chapter 1 – What Are Superfoods? 15
  • Using Food As Medicine 15
  • What Are Blue Zones? 16
  • Superfoods and Nutrient Density 18
  • Nutrient-Dense Superfoods 19
  • Food and Cancer 19
  • Obesity And Weight Loss Obsession 21
  • Superfoods vs Exercise 22
  • Chapter 2 – The Super Fruits 27
  • Apples 27
  • Apricots 28
  • Avocado 29
  • Bananas 29
  • Blackberries, Blueberries, Strawberries 30
  • Cantaloupe 32
  • Cherries 32
  • Cranberries 34
  • Grapes 35
  • Kiwi 36
  • Lemons 37
  • Limes 38
  • Lingonberries 38
  • Mangoes 39
  • Oranges 39
  • Papaya 40
  • Peaches 40
  • Pineapple 41
  • Pomegranate 41
  • Tomatoes 42
  • Chapter 3 – The Super Veggies 45
  • Artichoke 45
  • Asparagus 46
  • Beets 47
  • Beans 48
  • Bell Peppers 49
  • Broccoli 49
  • Brussels Sprouts 50
  • Cabbage 52
  • Carrots 53
  • Edamame 54
  • Hot Peppers 54
  • Kale 55
  • Mustard Greens 57
  • Spinach 58
  • Swiss Chard 59
  • Chapter 4 – The Super Grains 61
  • Barley 61
  • Brown Rice 61
  • Teff 62
  • Millet 63
  • Kamut 63
  • Buckwheat 64
  • Oats 64
  • Quinoa 65
  • Chapter 5 – Can Animal Foods Be Super Too? 67
  • Organ Meats 67
  • Grass-fed Beef 68
  • Bone Broth 70
  • Wild Salmon 71
  • Eggs 71
  • Sardines 72
  • Grass-Fed Butter and Ghee 74
  • Raw Milk and Kefir 74
  • Chapter 6 – Additional Superfoods 77
  • Black Soybeans 77
  • Black Tea 77
  • Camu Camu 78
  • Chia Seed 79
  • Cacao and Cocoa 80
  • Coconut, Coconut Oil, Coconut Water 81
  • Coffee 83
  • Garlic 84
  • Green Tea 85
  • Hemp Seeds 86
  • Lentils 86
  • Lucuma 87
  • Maca Powder 88
  • Maqui 89
  • Mesquite 91
  • Mushrooms 91
  • Onions 92
  • Pistachios 93
  • Potatoes 94
  • Pumpkin 94
  • Red Wine 95
  • Seaweed 96
  • Shiitake Mushrooms 98
  • Sunflower Sprouts 99
  • Sweet Potatoes 100
  • Walnuts 101
  • Water 101
  • White Tea 102
  • Yacon 103
  • Chapter 7 – Super Herbs 105
  • Nettle 105
  • Aloe Vera 106
  • Echinacea 107
  • Ginseng 108
  • Capsaicin 109
  • Nutmeg 109
  • Cumin 110
  • Cinnamon 112
  • Sage 115
  • Peppermint 115
  • Chapter 8 – Does How I Cook My Food Matter? 117
  • Microwave 117
  • Griddle 117
  • Grilling 117
  • Baking 118
  • Frying 118
  • Pressure Cooking and Boiling 118
  • Steaming 119
  • Poaching 119
  • Sautéing 119
  • Don’t Cook at All! 120
  • Chapter 9 – Ideas for Using Your Superfoods 121
  • Apricots / Granola 121
  • A Different Breakfast Cereal 122
  • Simple Artichokes 122
  • Easy Baked Asparagus 122
  • Slow Cooked Beans 123
  • The Lonely Lentil 123
  • Perfect Vegetables to Sauté 124
  • Go with Kasha, Not Rice 124
  • Grow Your Own Salad Sprouts 124
  • Other Super Food Ideas 125
  • Chapter 10 – Relevant Websites 127
  • Afterword 129
  • Glossary 131
  • Index 151

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