Table of Contents

PART ONE—WHY REAL FOODS?

Introduction

What is NOT real food?
Genetically modified foods
MSG
Aspartame and artificial sweeteners
Soy
High Fructose Corn Syrup
White flour and white sugar
How to avoid unnatural foods

What IS real food?
Organic or naturally grown produce
Healthy meats, poultry and eggs
Raw, grass-fed milk and milk products
Properly processed seeds, grains, beans and legumes
Lacto-fermented foods
Healthy sweeteners
Healthy fats and oils
Pure water

PART TWO—REAL FOOD, REAL FRUGAL

Buy in bulk
Stock up on sales
Grow your own
Preserving the harvest
Cook from scratch
Batch and freezer cooking
Using Fillers
More meatless meals

PART THREE—RECIPES

Appetizers, Beverages, Condiments and Dressing
Breads
Salads, Soups and Stews
Side dishes and vegetables
Main dishes
Sweets

APPENDIX

Weights and measurement equivalents
Healthiest choices for ingredients
Seasonal Foods by the Month
Sources
Suggested reading
About the author