The Maker’s Diet by Jordan Rubin [azw3 | 1,65 Mb] ISBN: 0768442397

  • Full Title: The Maker’s Diet
  • Autor: Jordan Rubin
  • Print Length: 224 pages
  • Publisher: Siloam; 1 edition
  • Publication Date: March 12, 2004
  • Language: English
  • ISBN-10: 0768442397
  • ISBN-13: 978-0884199489
  • Download File Format | Size: azw3 | 1,65 Mb
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Are you looking for a health plan that is biblically based and scientifically proven? The Maker’s Diet is just that. Using a truly holistic approach to health, this groundbreaking book leads you on a journey that will change your life. 

The Maker’s Diet will help you:

  • Boost your immune system
  • Attain and maintain your ideal weight
  • Have abundant energy
  • Improve your physical appearance
  • Reduce stress
  • Improve digestion

Discover how Jordan Rubin’s faith-based journey from near death to vital health led him to uncover the timeless principles of the world’s healthiest people. By following The Maker’s Diet, your health dreams can become a reality.


Editorial Reviews Review

Miracle cure stories abound when it comes to natural healing. A super nutrient reverses cancer after chemotherapy has failed. A Chinese herb lowers high blood pressure in a patient with heart disease after being dismissed as quackery by doctors. Jordan S. Rubin’s account of returning from the medical abyss, however, includes an original twist. After several years of battling Crohn’s Disease, which included a small fortune spent on both conventional and alternative treatments, as well as trips abroad in search of help, Rubin weighed only 111 pounds and, at just age 21, thought his life was over. At the urging of his father, a naturopath, he contacted an obscure nutritionist in California promoting a diet based on the teachings of the Bible. Yes, we’re talking what Jesus ate: kefir, lamb, sprouted breads, eggs and meat from free-range chickens, and plenty of fresh fruits and vegetables. Rubin also started to pray and added a new powder supplement containing homeostatic soil organisms (HSOs) to his diet. Four months later he weighed 170 lbs and was on the road back to his former athletic and healthy self. Inspired by his experience, and now with advanced degrees in nutrition and naturopathic medicine, Rubin has crafted The Maker’s Diet. While the faithful will surely find the book of interest, Rubin’s command of the scientific issues underpinning his recommendations may also appeal to those more accustomed to studying food labels in search of what to eat than ancient religious texts. —Patrick Jennings

From Publishers Weekly

After nutritional consultant Rubin (Patient Heal Thyself; etc.) nearly died from an inflammatory bowel disease that caused him to lose 50 pounds and suffer severe pains, he devised an approach to health that combines wholesome eating with a heavy dose of faith. Indeed, while Rubin presents scientific evidence of his plan’s effectiveness and detailed lists of recommended supplements and foods, the diet’s religious aspect is fundamental. The 28-year-old Rubin bases his diet on a “Biblically-correct lifestyle,” recommending the consumption of organically grown foods and frequently referring to the Bible on matters ranging from personal hygiene (“If the Maker has a preference, it might be the use of ritual bathing that combined bathing… with sprinkling”) to getting tattoos (“Scripture warns against piercing the skin”). To help readers avoid disease and live healthily, Rubin lays out a three-stage plan. The first stage-somewhat restrictive, akin to South Beach-prohibits virtually all commercial dairy products, chlorinated tap water, many fats and oils, and all carbohydrates (“While it is true that the people of the Bible consumed a diet that contained liberal amounts of… carbohydrate foods, they were higher-quality, lesser-processed carbohydrates, therefore much easier to digest”). More foods are introduced in subsequent weeks, and those following the diet may eventually incorporate red meat, carbs and saturated fats into their regimens. Rubin’s program will be difficult for many, as it calls for drastic changes in the way they go about their lives. However, his approach is unique and provides a refreshing, holistic antidote to many of today’s fad diets.
Copyright © Reed Business Information, a division of Reed Elsevier Inc. All rights reserved.



s of Little Meals Fast

Lyons Press is an imprint of Rowman & Littlefield


Text copyright © 2015 by Jason Roberts

Photographs copyright © 2015 by Sami Johnson

Jacques Apple recipe on page 229 courtesy of Jacques Pépin, Houghton Mifflin Harcourt. Eve’s Chocolate Cake recipe on page 220 courtesy of Damien Pignolet.

All rights reserved. No part of this book may be reproduced or transmitted in any form by any means, electronic or mechanical, including photocopying and recording, or by any information storage and retrieval system, except as may be expressly permitted in writing from the publisher.

British Library Cataloging-in-Publication Information available

Library of Congress Cataloging-in-Publication Data

Roberts, Jason (Chef)

Good food—fast! : deliciously healthy gluten-free meals for people on the go / Jason Roberts with Stacey Colino ; photographs by Sami Johnson.

pages cm

Summary: “If you want to eat healthy without sacrificing flavor but are so busy that you often find yourself resorting to takeout or packaged convenience foods, this book is for you! Chef Jason Roberts shows how eating a rainbow of fruits and vegetables and other nutritious foods can fuel our bodies and minds—and still excite our palates.” — Provided by publisher.

Includes bibliographical references and index.

ISBN 978-1-4930-0823-0 (hardback)

1. Quick and easy cooking. I. Colino, Stacey. II. Title.

TX833.5.R585 2014



The paper used in this publication meets the minimum requirements of American National Standard for Information Sciences—Permanence of Paper for Printed Library Materials, ANSI/NISO Z39.48-1992.






CHAPTER TWO: Break the Fast!

CHAPTER THREE: The Midday Munch (aka Lunch)

CHAPTER FOUR: The Healthy Snack Attack

CHAPTER FIVE: The Warm-Up Act (aka Starters)

CHAPTER SIX: The Dinner Hour


CHAPTER EIGHT: Something Sweet


APPENDIX: My Exercise Plan





It often seems like an overwhelming challenge to cook a homemade meal when we’re already juggling a full plate of responsibilities. With a perpetually rushed lifestyle, it’s an unfortunate conundrum we’ve all encountered! When it comes to cooking at home, many of us have a love it-or-leave-it mind-set: It’s quick, easy, affordable, and already packaged, or it’s a trip to five different stores to buy costly ingredients only to then slave away for hours in the kitchen trying to create the meal. (Personally, that would drive me nuts!) We believe food is either healthy or delicious but unlikely to be both. Many of us will stay within our cooking comfort zones or feel the need to enroll in a culinary school to upgrade our techniques before we’re willing to even attempt to cut up a whole chicken.

Breathe! It’s going to be okay—I promise. The truth is, I can totally sympathize, but to my way of thinking, these are all unnecessary burdens. You really can prepare delicious, nutritious meals in the comfort of your own home with a minimal time commitment, a reasonable budget, and just one trip to the grocery store or farmers’ market. The key is to be prepared, organized, and efficient in your shopping and cooking techniques.

The food going into your body provides the energy your body expends, so you’ll want to make it top-quality fuel.

Healthy living and eating have always been passions of mine. I grew up in a family of food professionals and learned to cook and appreciate the value of food at a young age in both Australia and New Zealand. I’ve been doing it ever since—in restaurants, on the telly, on the radio, through print media, social media, live food shows around the world, and, of course, in my own kitchen. I live it, I breathe it, and I certainly cook it! As a chef who travels often, I have discovered that my health and my ability to maintain focus depend entirely on what I eat and how I exercise. For as long as I can remember, I have been super active—as a cyclist, surfer, swimmer, and runner, not to mention dad—so I tend to look at food as fuel, as well as a source of pleasure.

The food going into your body provides the energy your body expends, so you’ll want to make it top-quality fuel. As I’ve gotten older, I’ve come to realize just how much of a gross misjudgment it is to leave the day’s food selections to chance. The right foods will give you the right energy to power through the day. The wrong foods . . . well, who even wants to think about that?! The point is, if you plan better, you c
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er and a little sweeter.

Ingredients and Tools

This is where I make your life even simpler and tell you everything I used and where I found it.

Mixer: I use a KitchenAid electric stand mixer to put together my dough, and I highly recommend it. You could also use an electric hand mixer or just mix the dough by hand (if you have big muscles!).

Oven: You can use any oven to bake these cookies. I have used three ovens (two regular electric ovens and one convection oven) to test these recipes, so the timing should be pretty accurate.

Butter: I have used both salted and unsalted butter in my cookies, and honestly, it doesn’t make that much of a difference. If you like your food a little on the salty side, use salted butter; if not, use unsalted butter. Use what tastes good to you, and enjoy!

As for the temperature of the butter, if you have an electric mixer, like I do, you can use cold butter right from the fridge. If you’re mixing by hand, it’s best if the butter is at room temperature (it usually takes 30 minutes to 1 hour to soften when pulled from the fridge) or softened in the microwave. I never use melted butter; it makes flat cookies.

Extracts: I use a lot of different extracts. You can buy some extracts at the grocery store, or shop online (I buy most of mine at

Nuts, dried fruit, caramel bits, and marshmallows: If I can’t find one of these products locally, I buy it online (I like, www.nutsinbulk .com, and Caramel bits have been a challenge for me to find. Nestlé has them, and I have bought them at As far as marshmallows, I use Kraft Jet-Puffed Mallow Bits. They come in a container like the kind that holds grated Parmesan cheese. The marshmallows look just like those you would find in a packet of hot chocolate. Or you can use regular old mini marshmallows. Just remember to use parchment paper when baking with them.

Cookie sheets: I love my cookie sheets; they’re nothing fancy. I use two Calphalon 12- by 17-inch cookie sheets that have a nonstick coating, making them a dream to bake cookies on. You could also use regular (not nonstick) cookie sheets and line them with parchment paper.

Scoop and spatula: I use a metal cookie scoop; it looks like a mini old-fashioned ice cream scooper. You can buy one just about anywhere. All of these recipes call for either a 1-inch or a 11⁄2-inch scoop. Metal is best, as the dough seems to stick to the plastic ones. If you don’t have a cookie scoop, use a regular spoon to measure out heaping spoonfuls. I use a silicone spatula made by Prepology when I need to scrape the sides of the bowl. It is heat-resistant, so I can also use it for melting chocolate. I use a plastic spatula on my nonstick cookie sheets because metal would scratch them.

Chocolate Love


Makes about 3 dozen cookies

Don’t eat this cookie at night or you will have trouble falling asleep. This rich dark chocolate cookie with sweet-tart cranberries, crunchy macadamia nuts, and coffee has a ton of different flavors; it’s like the Fourth of July in your mouth.


1 cup (2 sticks) butter, room temperature

1 cup granulated sugar

1⁄2 cup firmly packed dark brown sugar

2 eggs

2 teaspoons vanilla extract

2 tablespoons instant coffee (I use Folgers)

1⁄4 teaspoon salt

3⁄4 teaspoon baking soda

2⁄3 cup unsweetened dark cocoa powder (I use Hershey’s Special Dark)

2 cups all-purpose flour

2 cups semisweet chocolate chips

1⁄2 cup macadamia nuts

1⁄2 cup dried cranberries


1. Preheat the oven to 350°F/175°C. If you’re not using nonstick cookie sheets,line them with parchment paper.

2. Combine the butter, granulated sugar, brown sugar, eggs, vanilla, instant coffee, salt, and baking soda in one large mixing bowl. Mix well, preferably with an electric mixer, occasionally scraping the sides of the bowl. Add the cocoa powder and mix, then add the flour and mix again. Add the chocolate chips, macadamia nuts, and cranberries, and mix well.

3. Using a 11⁄2-inch cookie scoop or a large rounded teaspoon, scoop out the dough and drop about 11⁄2 inches apart on the cookie sheets.

4. Bake for 13 to 15 minutes, until you can smell a wonderful chocolate aroma filling the air. Transfer to a wire rack and let cool.

Chocolate Love

Berkshire Road

Makes about 3 dozen cookies

Just like rocky road ice cream, this cookie has a rich chocolate flavor with almonds, chocolate chips, and marshmallows.


1 cup (2 sticks) butter, room temperature

1 cup granulated sugar

1⁄2 cup firmly packed dark brown sugar

2 eggs

1⁄4 teaspoon salt

3⁄4 teaspoon baking soda

1⁄4 cup milk

2 teaspoons vanilla extract

21⁄2 cups all-purpose flour

2⁄3 cup unsweetened cocoa powder

2 cups semisweet
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te knife for peeling vegetables, the wooden spatula or spoon that feels more comfortable in the hand than any other. The bits and pieces we gather together over the years for our kitchen tasks that have become a pleasure to use. Their place in my life, like the most comfortable trainers that have seen better days, or the pullover with holes in it that you can’t bear to get rid of, is something I felt needed celebrating. These small pieces of equipment are part of my kitchen life.

The recipes

I am not a chef and never have been. I am a home cook who writes about food. Not even a passionate cook (whatever one of those is), just a quietly enthusiastic and slightly greedy one. But, I like to think, a thoughtful one. Someone who cares about what they feed themselves and others, where the ingredients come from, when and why they are at their best, and how to use them to give everyone, including the cook, the most pleasure. Whilst a bit of cookery is simply magic (some of the food being produced by professional chefs at the moment is extraordinary, exciting and wonderful), most of it is essentially craft, a subject that holds great interest for me. The art of crafting something by hand – a sandwich even – for others to enjoy is something I can always find time for. Making a dish over and over again till it is how you want it, whether a loaf of bread or a pasta supper for friends, gives me a great deal of pleasure. As does making an economical one-off dish from the ‘bits in the fridge’.

I’m neither slapdash nor particularly pedantic in the kitchen (I haven’t much time for uptight foodies; they seem to have so little fun). Neither am I someone who tries to dictate how something should be done, and I am never happier than when a reader simply uses my recipe as an inspiration for their own. If we follow a recipe word for word we don’t really learn anything, we just end up with a finished dish. Fine, if that’s all you want. Does it really matter how you get somewhere? I don’t think it does. Short cuts are fine, rule breaking is fine. What matters is that the food we end up with is lick-the-plate delicious.

I have never held the idea that a recipe should merely be a set of instructions (if that is what you want, there is plenty of it out there). I want more. The cookbooks dearest to me are those where the author has been more generous, adding notes and observations from their own kitchen. I like more than just an author’s fingerprint on a recipe.

What can be of particular value is when a previous reader’s notes come alongside those of the author. In a secondhand bookshop opposite Kew Gardens, I once came across a baking book by a well-known cookery writer. There were notes pencilled in the margin, alterations and occasional exclamation marks. A chocolate cake got three stars, the author’s ‘Moist Fruit Cake’ had the terse note, ‘No it isn’t’, scribbled across it.

Encouraging as it is when I find a well-used copy of one of my books in the kitchen, I am just as happy when readers tell me my book spends as much time on the bedside table. (‘There are three of us in this marriage, Nigel,’ is a sentiment I have heard more than once.) A good cookbook should be a good read, too. And that is what I hope this book will be to you. Recipes, yes, but also a collection of notes, suggestions and tips (though never, ever instructions or diktats) that I would like to pass on to others. All I want to do is share a good time through the medium of a recipe.

Let us never forget that we are only making something to eat. And yet, it can be so much more than that too. So very much more.

A note on the chronology

The first volume of The Kitchen Diaries was a chronological record of what I had cooked and eaten over the course of a single year. This second volume is slightly different in that it is compiled from a collection of my notes taken over several years, so a piece dated June 3 or November 5 could be from one of two or even three years.

The specific dates are relevant because they give a clear and essential link between what I cook and the seasons, a way of eating that has long been dear to my heart, but also because of the structure they bring to the disparate and somewhat chaotic form in which the jottings in my kitchen diaries tend to appear.



A humble loaf and a soup of roots

The mistletoe – magical, pagan, sacred to Norsemen and the Druids – is still hanging over the low doorway to the kitchen. Part of the bough I dragged back from the market the Sunday before Christmas, my hands numb from the cold. Its leaves are dull now, the last few golden-white berries scattered over the stone floor. Like the holly in the hearth, its presence was a peace offering to the new kitchen that still awaits its work surface, cupboards, sink, taps.

There is an English mistletoe fair at the market in Tenbury Wells each Saturday throughout December. Vas
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reys Half

Moon Inn & Suites, San Diego . . . . . . . . . . . . . . . . . . . . . . . 86

Braised Kurobuta Pork Shank with Ginger Whipped Yams

Macadamia Cake with Warm Coconut Sauce

Isabel’s Cantina, San Diego . . . . . . . . . . . . . . . . . . . . . . . . . . 92

Simple Peanut Sauce

Panko Shrimp

Isola Pizza Bar, San Diego . . . . . . . . . . . . . . . . . . . . . . . . . . 96

Polipo Grigliato Al a Isola (Gril ed Octopus with Kalamata Olives, Fingerling Potatoes, Celery & Red Wine Vinegar)

Jimmy’s Famous American Tavern, San Diego . . . . . . . 100

Spicy Peel & Eat Shrimp in Beer Broth



00_Frontmatter_SDCT_i-xv_v55.indd 7

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Jsix, San Diego . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 103

Grilled Whole Sea Bass

Kitchen 1540, L’Auberge Del Mar, Del Mar . . . . . . . . 106

Kumamoto Oyster & Kobe Beef Tartare with Truffle Potato Chips

Seared Rare Ahi Tuna with Smoked Tomato Vinaigrette, Baked Eggplant & Arugula Kitchen 4140, San Diego . . . . . . . . . . . . . . . . . . . . . . . . . . . . 110

Braised Lamb Shanks with Caramelized Onions & Shal ots

La Valencia Hotel, La Jolla . . . . . . . . . . . . . . . . . . . . . . . . .114

Endive & Frisée Salad with Citrus & Balsamic

Wild California Salmon with Preserved Lemon Spaetzle & Sweet & Sour Rhubarb Sauce Leroy’s Kitchen + Lounge, Coronado . . . . . . . . . . . . . . .117

Hangover Soup

Local Habit Organic Food & Craft Beer,

San Diego . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 120

Tahini Chicken Sausage with Sautéed Kale

The Marine Room, San Diego . . . . . . . . . . . . . . . . . . . . . . . . 124

Old Vine Zinfandel Braised Colorado Lamb Osso Buco with Root Vegetables

& Preserved Fruit Polenta

Market Restaurant + Bar, Del Mar . . . . . . . . . . . . . . . . 127

Cabernet Braised Beef Short Ribs & Roasted Tomato Tart with Sweet Corn & Caramelized Onion Sauté Local White Sea Bass & Sweet Corn Soufflé with Tomatil o Sauce, Shaved Fennel-Arugula Salad

& Cherry Tomato Avocado Salsa

Mistral, Loews Coronado Bay Resort,

Coronado . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 133

Romesco Sauce

Museum Cafe at Museum of Contemporary Art

San Diego, La Jolla . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 136

Ribolitta (Tuscan Cabbage & Bean Soup)

Mexican Shrimp & Gril ed Papaya Salad

viii Contents

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NINE-TEN, La Jolla . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 142

Jamaican Jerk Pork Bel y with Black-Eyed Peas & Garnet Yam Puree

Port Wine Braised Beef Short Ribs

Parioli Italian Bistro, Solana Beach . . . . . . . . . . . . . . 148

Smal Shel Pasta with Tuna & Eggplant

Swordfish Involtini with Pachino Tomato Salad

The Prado at Balboa Park, San Diego . . . . . . . . . . . . . . 152

Spiced Szechuan Duck Breast with Blackberries, Currants, Farro, Peppercress & Blackberry Gastrique Quality Social, San Diego . . . . . . . . . . . . . . . . . . . . . . . . . . 156

Mexican Chocolate Cake

Reuben Croquettes

Sabuku Sushi, San Diego . . . . . . . . . . . . . . . . . . . . . . . . . . . 161

Red Dragon Rol

Sbicca Del Mar, Del Mar . . . . . . . . . . . . . . . . . . . . . . . . . . . 164

Pan Roasted Halibut with Baby Zucchini, Roasted Corn & Shitake Hash

& Puree of Cilantro & Parsley

Sea Rocket Bistro, San Diego . . . . . . . . . . . . . . . . . . . . . . 166

Fisherman’s Stew

Stone Brewing World Bistro & Gardens,

Escondido . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 168

Bahn Mi—Vietnamese Meatbal Sandwich

Table 926, San Diego . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 172

Braised Lamb Shank with Mushroom Risotto

Tender Greens, San Diego . . . . . . . . . . . . . . . . . . . . . . . . . . 175

Flat Iron Steak Sandwich with Grilled Summer Vegetables

Terra American Bistro, San Diego . . . . . . . . . . . . . . . . . 178

Tuna Tostada with Avocado & Mango Ratatouil e



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Urban Solace, San Diego . . . . . . . . . . . . . . . . . . . . . . . . . . . 180

Cheese & Chive Biscuits with Orange Honey Butter

THE US GRANT/Grant Grill, San Diego . . . . . . . . . . . 183

Pan Roasted Duck Breast with Roasted Carnival Squash, Chestnuts & Dried Apricots Boisson Bourgogne Cocktail

Vagabond Kitchen, South Park . . . . . . . . . . . . . . . . . . . . . 186

Seafood Bouil abaisse

Waters Fine Foods & Catering, Solana Beach . . . . . 188

Butternut Squash Panini

Goat Cheese Mac

Whisknladle, La Jolla . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 191

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sought better ways to approach health and healing. The reductionist medical training that doctors receive is useful when one discrete issue trumps all others—an ingrown toenail, a urinary tract infection, or an appendicitis. Focusing on a single factor—the errant spicule of nail, the bug in the urine, the inflamed pouch of intestine—usually solves the problem. This “divide and conquer” (or “diagnose and conquer”) strategy has dominated scientific inquiry for centuries. It is best captured by the seventeenth-century philosopher René Descartes’s famous declaration: “Divide each difficulty into as many parts as is feasible and necessary to resolve it.”

But most of the time our health needs are more complex and dynamic, just like the soil, and most of what ails us today—depression, anxiety, diabetes, heart disease, fatigue—is multifactorial, chronic, and not well served by a static and highly focused approach. On one level there is our physical makeup: our DNA and the hormones, nerves, and other tissues that manifest this coded information. These structures and chemicals sometimes have an imbalance that can be measured and corrected—such as blood sugars, blood pressures, or hormone levels. But addressing these discrete issues, while important, is only one piece of the puzzle and rarely translates into optimum health. Other important factors include our emotions and mood, whether or not we experience pain, our energy levels, the quality of our sleep, the food we eat, our relationships, if and how often we exercise, the place we live, and the air we breathe.

So how do we put together all these pieces of the puzzle to best serve our health needs? This question has led me to stray beyond the confines of “business as usual” medicine and to try different things over the years. I’ve restructured my practice to spend more time with each patient (the standard ten- to fifteen-minute medical appointment stems from a widely accepted idea within my profession that only one, or maybe two, issues should be succinctly addressed at each visit), I carefully consider each prescription, and I collaborate closely with medical specialists to streamline my patients’ medication lists and help them avoid unnecessary procedures. I’ve referred patients to nonphysician colleagues—skilled physical therapists, mental health therapists, acupuncturists, nutritionists, osteopaths, naturopaths, and herbalists—who I felt could support their healing process with fewer side effects. And I’ve attended a variety of holistic medical conferences and workshops, with the hope of finding new models that better address our complex health needs. These programs, while offering me valuable lessons on how to use gentler, nonpharmacologic modalities—such as biofeedback, nutrition, and herbs—rarely provided a new prism through which I could contemplate wellness. Like me, most of my teachers were having trouble breaking away from the reductionist model. I even began to investigate other medical systems—Chinese, Native American, Ayurvedic, homeopathic—that seemed to have a more dynamic and interactive way of understanding health, but I quickly realized that to correctly practice these forms of medicine would require years of study. Moreover, there was much about my own formal training that I valued. What I needed was a new worldview that was still rooted in biomedical science—but I had no idea where to look. Or at least I thought I didn’t . . . until that soil guide for master gardeners reminded me about my old friend, farming.

Perhaps, learning from farmers, I could find a better way to maintain balance and wellness within a living system.


The Soul of Soil set me on a new path of discovery. I then made my way through books by Albert Howard, Lady Balfour, J. I. Rodale, Masanobu Fukuoka, F. H. King, Vandana Shiva, Bill McKibben, Frances Moore Lappé, and Michael Pollan—writers past and present well known to anyone involved with ecology and sustainable farming. I also read countless scientific articles written by contemporary agriculturists as well as working papers issued by the United Nations, the World Health Organization (WHO), and other international working groups with titles like “Food and Farming: The Future of Sustainability.” I started with Sir Albert Howard, who is considered by many to be the grandfather of modern organic farming. In 1947 Sir Albert published the first edition of The Soil and Health, a book inspired by his decades as an agricultural consultant in India and the United Kingdom. He writes: “The first duty of the agriculturist must always be to understand that he is a part of Nature.” Sir Albert laid out the principles I had observed in my own garden: When Nature farms, she recycles everything, never wastes, always leaves a reserve, always has a period of fallow, and always includes animals. He makes the point
internal temperature of 200°F and are firm and light golden brown.

Let the donuts cool for 5 minutes. Remove from the basket and roll in powdered sugar, if desired. Repeat with the remaining donut holes and serve.

Chapter 5: Main Dishes

Chicken Fajitas

PREP 15 minutes / COOK 10 to 15 minutes / SERVES 4



Calories: 313; Fat: 5g (14% of calories from fat); Saturated Fat: 0g; Protein: 38g; Carbohydrates: 29g; Sodium: 140mg; Fiber: 2g; Sugar: 5g; 23% DV vitamin A; 57% DV vitamin C


4 (5-ounce) low-sodium boneless skinless chicken breasts, cut into 4-by-½-inch strips

1 tablespoon freshly squeezed lemon juice

2 teaspoons olive oil

2 teaspoons chili powder

2 red bell peppers, sliced

4 low-sodium whole-wheat tortillas

⅓ cup nonfat sour cream

1 cup grape tomatoes, sliced


In a large bowl, mix the chicken, lemon juice, olive oil, and chili powder. Toss to coat. Transfer the chicken to the air fryer basket. Add the red bell peppers. Grill for 10 to 15 minutes, or until the chicken reaches an internal temperature of 165°F on a meat thermometer.

Assemble the fajitas with the tortillas, chicken, bell peppers, sour cream, and tomatoes. Serve immediately.

Stir-Fried Chicken with Mixed Fruit

PREP 10 minutes / COOK 14 to 15 minutes / SERVES 4



Calories: 218; Fat: 5g (21% of calories from fat); Saturated Fat: 1g; Protein: 26g; Carbohydrates: 16g; Sodium: 65mg; Fiber: 1g; Sugar: 11g; 7% DV vitamin C


1 pound low-sodium boneless skinless chicken breasts, cut into 1-inch pieces

1 medium red onion, chopped

1 (8-ounce) can pineapple chunks, drained, ¼ cup juice reserved

1 tablespoon peanut oil or safflower oil

1 peach, peeled, pitted, and cubed

1 tablespoon cornstarch

½ teaspoon ground ginger

¼ teaspoon ground allspice

Brown rice, cooked (optional)


In a medium metal bowl, mix the chicken, red oni

on, pineapple, and peanut oil. Cook in the air fryer for 9 minutes. Remove and stir.

Add the peach and return the bowl to the air fryer. Cook for 3 minutes more. Remove and stir again.

In a small bowl, whisk the reserved pineapple juice, the cornstarch, ginger, and allspice well. Add to the chicken mixture and stir to combine.

Cook for 2 to 3 minutes more, or until the chicken reaches an internal temperature of 165°F on a meat thermometer and the sauce is slightly thickened.

Serve immediately over hot cooked brown rice, if desired.

Spicy Chicken Meatballs

PREP 10 minutes / COOK 11 to 14 minutes / MAKES 24 meatballs



6 meatballs – Calories: 185; Fat: 7g (34% of calories from fat); Saturated Fat: 1g; Protein: 29g; Carbohydrates: 5g; Sodium: 55mg; Fiber: 1g; Sugar: 3g; 2% DV vitamin A; 10% DV vitamin C


1 medium red onion, minced

2 garlic cloves, minced

1 jalapeño pepper, minced

2 teaspoons olive oil

3 tablespoons ground almonds

1 egg

1 teaspoon dried thyme

1 pound ground chicken breast


In a 6-by-2-inch pan, combine the red onion, garlic, jalapeño, and olive oil. Bake for 3 to 4 minutes, or until the vegetables are crisp-tender. Transfer to a medium bowl.

Mix in the almonds, egg, and thyme to the vegetable mixture. Add the chicken and mix until just combined.

Form the chicken mixture into about 24 (1-inch) balls. Bake the meatballs, in batches, for 8 to 10 minutes, until the chicken reaches an internal temperature of 165°F on a meat thermometer.

Herb-Roasted Vegetables

PREP 10 minutes / COOK 14 to 18 minutes / SERVES 4



Calories: 41; Fat: 1g (20% of calories from fat); Saturated Fat: 0g; Protein: 2g; Carbohydrates: 5g; Sodium: 9mg; Fiber: 2g; Sugar: 3g; 12% DV vitamin A; 32% DV vitamin C


1 red bell pepper, sliced

1 (8-ounce) package sliced mushrooms

1 cup green beans, cut into 2-inch pieces

1 large head of cauliflower, separated into 1-inch florets

½ cup finely shredded carrots

⅓ cup diced red onion

3 garlic cloves, sliced

1 teaspoon olive oil

½ teaspoon dried basil

½ teaspoon dried tarragon


In a medium bowl, mix the red bell pepper, mushrooms, cauliflower, carrots, green beans, red onion, and garlic. Drizzle with the olive oil. Toss to coat.

Add the herbs and toss again.

Place the vegetables in the air fryer basket. Roast for 14 to 18 minutes, or until tender. Serve immediately.

Brown Rice Fritters

PREP 10 minutes / COOK 8 to 10 minutes / SERVES 4



Calories: 143; Fat 5g (33% calories from fat); Saturated Fat: 2g; Protein 5g; Carbohydrates: 19g; Sodium: 97 mg; Fiber 1g; Sugar: 0g; 11% DV vitamin A; 27% DV vitamin C


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