The Integrated Table: Nutritious Recipes for Diversified Eating

By Efrat Petel, Ofrit Barnea and Shirly Ben David

Three nutrition health coaches share great, easy recipes and lifestyle tips.

This cookbook was written by three integrative nutrition health coaches, combining our different diet approaches and passion for cooking. Here you will find nutritious recipes for three meals a day plus treats for when you feel like something cold or sweet. Since the integrative diet includes many elements that nourish us, but are not necessarily related to what lies on our plate, we have also included tips for a healthy and happy lifestyle.

Lovely, user-friendly, healthy dishes that fit a modern way of life!

Our children do not spend the same amount of energy in the kitchen that we spent at their age and certainly do not wait for our dinner call to bring them home. Dinner is often in front of a screen, hands moving between the phone and remote control. The dishes in this booklet do not require complicated preparation; you can simply allow the children or yourself to pull them out of the refrigerator, warm them if necessary, and enjoy the flavors.

• Language: English
• Publisher: Efrat Petel
• Release date: Apr 26, 2018
• ISBN: 9781386616269

Book preview

The Integrated Table

Efrat Petel

Ofrit Barnea

Shirly Ben David

Copyright © 2018

All rights reserved; No parts of this book may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, taping, or by any information retrieval system, without the permission, in writing, of the author.

Photographer: Eitan Vaxman

Contact: [e-mail]

Contents

Introduction

Eating Is Important But Drinking Water Is Even More Important

Granola Bar Cookies

Super Morning - The Morning Bowl

Asian Summer Salad

Mexican Fiesta

Watermelon Gazpacho Soup

Vegetable Roll

Sugar and the Holidays

Fruit Popsicle

Cookies and Cream

Pesto Tomato Sauce

Salty/Sweet Crepes

What is Important When Buying Vegetables?

A Festive Salad

Spring Vegetables Lasagna

Galette Freeform Crusty Cakes

Freekeh Salad with Goat Brinza

Spiral Salad

Asparagus Salad

Fresh Raw Sea Fish with Pomegranate

Stuffed Vine Leaves with Millet

Celery Schnitzel

Pan Bread

Rice Pudding

Crumble with Malabi Cream

Dairy Farms

Introduction

This short cookbook was written by us, three Integrative Nutrition Health Coaches, who have combined our different diet approaches as well as our passion and love for cooking. Our children, of different ages, do not spend the same amount of energy that we do at our age and certainly do not wait for our dinner call to bring them home. Today, most energy goes into sitting in front of the TV, hands moving between phone grip, remote control and game console.

The recipes in this cookbook are easy to follow and prepare. You and your children can make these simple, delicious and healthy meals. Refrigerate them, warm if necessary and enjoy the abundant flavors.

Since the integrative diet contains many components that nourish us but is not related only to what lies on our plate, we also included tips for a healthy and happy life style.

The Integrative Nutrition Table consist of nutritious recipes that fit the three meals a day regimen, plus snacks for when you want something cold and sweet.

1.

Eating Is Important But

Drinking Water Is Even More Important

Water is the basis of life. We can live a whole month without food, but only two or three days without drinking water.

During the summer, our body loses fluids via breathing and especially through the skin due to sweating caused by the heat or as a result of physical effort. A large percentage of our body mass is water and in most cases we have a natural tendency to drink only when we are thirsty. Most of the time, therefore, we are actually dehydrated and suffer from problems such as migraines, high blood pressure and more.

Balancing water input