2016 by Whole Life Nutrition
Copyright © 2012 by Alissa Segersten and Tom Malterre
All rights reserved.
Published in the United States by Harmony Books, an imprint of the Crown Publishing Group, a division of Penguin Random House LLC, New York.
Harmony Books is a registered trademark, and the Circle colophon is a trademark of Penguin Random House LLC.
A previous edition of this work was published in the United States by Whole Life Press, Bellingham, WA, in 2012.
Library of Congress Cataloging-in-Publication Data
Names: Segersten, Alissa, author. | Malterre, Tom, author.
Title: Nourishing meals : 365 whole foods, allergy-free recipes for healing your family one meal at a time / Alissa Segersten, Tom Malterre.
Description: New York : Harmony Books,  | Includes bibliographical references and index.
Identifiers: LCCN 2016003320 (print) | LCCN 2016016115 (ebook) | ISBN 9780451495921 | ISBN 9780451495938 ()
Subjects: LCSH: Gluten-free diet—Recipes.
Classification: LCC RM237.86 .S44 2016 (print) | LCC RM237.86 (ebook) | DDC 641.5/639311—dc23
LC record available at https://lccn.loc.gov/2016003320
Ebook ISBN 9780451495938
Insert photographs by Alissa Segersten
Cover design by Debbie Glasserman
Cover photographs by Alissa Segersten
This book is dedicated to my Grandmother Marie, for nourishing my mother so she could nourish me.
This book is dedicated to all parents who relentlessly seek out what is best for their children, and to all children who deserve an opportunity to experience life to the fullest.
Foundations of Health
Why Whole Foods?
Food Is a Signaling Substance
What Constitutes a Processed Food?
Healthy Whole Foods
The Importance of Organics
Common Symptoms of Gluten Intolerance
What Is Gluten?
Why the Rise in Food Allergies and Sensitivities?
Potential Causes of Food Allergies and Sensitivities
Leaky Gut Syndrome
Imbalanced Gut Microflora
Lack of Digestive Enzymes
GMOs and Food Allergies
Healing the Gut
Raising Healthy Children
Nourishing Your Growing Child
Nutrition During Pregnancy
The First Three Years
Key Nutrients for Proper Development
Moving from Processed Foods to Whole Foods
A Home Environment for Health
Make It a Lifestyle!
Packing a Healthy Lunchbox
No Caloric Information?
Guide to Ingredients
Essential Kitchen Equipment
Introducing Smoothies to Children
Starting the Day with a Healthy Breakfast
Breads and Muffins
Gluten-Free Baking Basics
Gluten-Free Sourdough Starter
Soups and Stews
Homemade Bone Broths
Salads and Vegetables
How Much Should I Eat?
Getting Kids to Eat More Veggies
Whole Grains and Noodles
What Is a Whole Grain?
The Health Benefits of Grains
The Phytic Acid Story
How to Cook Whole Grains
Creating Balanced Family Meals
Sample Balanced Dinner Menu Plans
Dressings, Dips, and Sauces
Dips and Spreads
Fresh Salsas and Chutneys
Wraps and Rolls
Creating a Quick Lunch
Snacks and Treats
Alternatives to Refined Sugar
Preserving the Harvest
Food Preservation Methods
Resources and Recommendations
Most important, I’d like to thank my five children for putting up with all the recipe testing and computer work that went into this book. They helped taste-test each recipe, clean the kitchen when it was a big mess, and sometimes assisted with more than their fair share of house duties. I’d also like to put in a special mention to my oldest daughter, Lily, who prepared breakfast, lunch, and dinner many times when I was too busy writing, plus helped test so many of the recipes in this book!
I also want to give a big thank-you to my editor, Donna Loffredo, and the entire team at Harmony for helping me to create such a beautifully revised second edition of this book! I am so grateful for your insights and recommendations. You all have been so wonderful to work with.
Thank you to all of my recipe testers; your honest feedback was much appreciated. I’d also like to give special mention to a few people who tested nearly every recipe in this book: Mary Jensen, Linda Stiles, and my mom, Deb Segersten.
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sugar, bartenders question their hearing and our sanity.
So in a world where seemingly everyone is clean-eating conscious, why are they drinking dirty cocktails loaded with refined sugar, artificial flavors, and dyes? The artificial mixers and additives found in the average cocktail, which we consider a “chemical shitstorm,” are what are causing your headaches, bloat, and overall inflammation—you know, the typical hangover!
So is all that enough reason for you to ditch crazy-colored drinks that are loaded with sugar? How about this—according to the Center for Drug Design at the University of Minnesota, artificial food colors and flavoring have been linked to mood swings, sleep disturbances, asthma, and diabetes, and they may play a role in the development of Alzheimer’s or Parkinson’s disease. Now are you convinced?
Well, after years of playing in our home bars, we’re happy to teach the I’d-rather-do-it-myself generation how to booze it up the healthy way. Crafted for the millions who invest in their health and wellness, Clean Cocktails: Righteous Recipes for the Modern Mixologist is the resource guide on all-things-cocktail for those who still want to enjoy a drink without undoing all their hard work at the gym or dinner table.
Our philosophy in creating this guide was to use four popular low-calorie spirits that pair beautifully with a wide array of flavor palates to build exceptional cocktails made with freshly expressed or freshly squeezed fruit and vegetable juices and purees packed with vitamins; fresh herbs containing loads of nutrients; and spices known to reduce inflammation, such as cinnamon, cayenne pepper, and ginger. Unlike traditional recipes, which are full of refined sugars, our clean recipes use natural, gentle sweeteners like honey and dates (and many others), as they create less of a spike in blood-sugar levels and cause fewer headaches the morning after. These whole-fruit and whole-vegetable juices and purees, fresh herbs, and spices, along with our own collections of customized bitters and clean and natural syrups, are the very essence of Clean Cocktails: Righteous Recipes for the Modern Mixologist.
It’s important to remember that alcohol should always be enjoyed responsibly. Excessive consumption of alcohol of any kind—even if it comes in the form of clean cocktails—is hazardous to your health.
Your Tipsy Fairy Godmothers
THE BUZZ: Stocking Your Bar
We’ve created our recipes using vodka, gin, tequila, and bourbon, very popular liquors that you’re likely to have on hand. While these liquor options are low in both calories (roughly 96 calories per 1½ ounces) and carbohydrates, we’ve really selected these four because they pair beautifully with vitamin-packed fresh fruit and vegetable juices, gentle sweeteners like honey that have reduced effects on blood-sugar levels, and anti-inflammatory spices like cinnamon, cayenne pepper, and ginger. The unique combinations of these liquors and healthy, real-food ingredients is the essence of a clean cocktail. There’s nothing quite like sipping on a guilt-free cocktail… or two. It’s important to remember, however, that even clean cocktails should be enjoyed in moderation.
VA VA VA VODKA
“When life hands you lemons, make lemonade with vodka.”
Vodka, how do we love thee? Let us count the ways. Whether we enjoy you in a cool and refreshing cocktail après work or as part of our Sunday-morning “hair of the dog,” you never disappoint. Vodka… because no good story starts with “that one time I ate salad.”
As it’s relatively neutral in flavor, vodka is a great choice when you’re looking to pair something with a favorite clean mixer. As we mentioned, vodka is waistline friendly and goes well with freshly squeezed (never from concentrate) fruit juices, veggie purees (think cucumbers), and splashes of seltzer water for minimal additional calories.
Vodka is made by distilling grains, such as rye, wheat, and even quinoa. It can also be produced by distilling potatoes or corn in regions where such crops are prevalent. Vodka can even be made from fruits, like grapes. Vodka is our number one here, not only because of its low calorie count but also because several major brands offer gluten-free varieties.
Now here’s the skinny on vodka: We have heard tell that drinking vodka in moderation can be a smart choice when following a sensible weight-loss program. We have not seen scientific proof of this, but if the shoe fits (or if the jeans fit), we might have a second cocktail.
FOR THE GIN RATS
“I exercise strong self-control. I never drink anything stronger than gin before breakfast.”
Gin is made of juniper berries. Juniper berries are fruit. Fruit is good for you. Therefore, gin is good for you….
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s a very simple lunch, but it was exactly the kind of meal that, from my experience, food-obsessed people want to eat: seasonal, light, tasty, and unpretentious. I know Jeremiah was pleased. He said he felt that I had truly captured the spirit of eating at someone’s home in Italy on a hot summer afternoon. He had recently eaten at a place in Rome that had just opened, called Obika, a “mozzarella bar,” which, he said, was like a sushi bar that served mozzarella instead of fish. Having eaten the lunch I’d served him, he told me I had to go see what they were doing. We weren’t talking about what I should do next, or trying to come up with a new restaurant concept for me. He just saw the way I had prepared and served that lunch, built around those cheeses, and he thought I would appreciate what they were doing at Obika. As it would turn out, Obika would be the inspiration for Mozza.
On my way back to California from Italy, I always stop in Rome for a night or two to eat, and on that trip, I went to Obika. Until I found out otherwise, I assumed that it was a Japanese company, both because the name sounds Japanese to me and because it really did look exactly like a sushi bar with the long counters and the short window displays where you could see the product. What Jeremiah Tower had said when he explained the restaurant’s concept to me was that they had a great idea, but that he thought I could take that idea to a different level. When I saw the way the restaurant worked, I understood exactly what he meant.
They served the cheeses with an accompaniment of your choice, so you could order mozzarella with, for example, shaved radicchio, arugula, pomodorini, or prosciutto. None of the accompaniments were cooked. The presentations were so simple and straightforward that it was almost like fast food. I loved it. I loved that it was such a focused concept, like a pizzeria or a hamburger joint. By the time I got back to Los Angeles, I knew I was going to open a mozzarella bar. It suited me perfectly. I’ve always liked working behind a counter, where I can interact with guests while I’m preparing food. I’m much more comfortable doing that than walking around a dining room greeting customers while they’re in the middle of a meal. And I liked the concept of a mozzarella bar specifically because mozzarella’s mild, milky flavor lends itself to so many combinations.
I didn’t have a name for my restaurant yet, but I knew exactly what I wanted: just a little place—picture your neighborhood hole-in-the-wall sushi bar—with a ten-seat counter and two or three tables, if any, with me working behind the counter assembling room-temperature dishes. I might have one prep cook and a dishwasher, but I would make every dish and hand every customer his or her plates myself, just like a sushi chef. I hoped that my customers and I would have that same kind of interaction that you have with a sushi chef, only I would prefer my customers to send me red wine instead of beer. It would be a small, homespun, uncomplicated business. I thought I might have investors, but definitely no partners.
About a year before this, Mario Batali, whom I knew only from food industry events, had asked me if I was interested in running the baking program at his New York restaurant, Del Posto. I toyed with the idea. I lived in New York from 1985 to 1986 to work at a restaurant, now closed, called Maxwell’s Plum and have always fantasized about moving back to New York or being bicoastal. But my youngest son, Oliver, was still living at home, so I couldn’t just pick up and leave, and the idea of going back and forth was just not realistic. So I’d said to Mario, joking, “Why don’t you move to L.A. and we can open a restaurant together?” I really was joking, but it wouldn’t have mattered anyway because Mario was not about to open a restaurant in Los Angeles. He was under the impression, partially correct, that people in L.A. don’t eat in restaurants as often as they do in New York, and that when they do eat out, they are finicky, fat-conscious, calorie-counting eaters who watch everything they eat and don’t eat anything at all after nine o’clock. You probably don’t need me to tell you that this mentality did not interest Mario. Then, shortly after I’d eaten at Obika, I ran into Mario at a food event and told him about my idea for a mozzarella bar. I remember very clearly that the next words out of his mouth were, “I’m in!” And Mario being Mario, that was the beginning of a very different mozzarella bar story.
I was already testing out the concept on Monday nights at my friend Suzanne Tracht’s steakhouse, Jar. I developed a menu that included items I might put on a mozzarella-bar menu and served them from behind the bar on what we called Mozzarella Mondays. I wanted to see if people in Los Angeles would go for my idea, and I also wanted to practice what I was doing. People did li
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r after you’ve added the dry ingredients. It’s a sure way to make very light, tender muffins.
6. Mix the dry ingredients in a separate bowl.
The salt and leavening need to be evenly distributed throughout the flour before the mixture is added to the wet ingredients. This ensures the proper rise and texture once the muffins are baked.
7. Don’t sift the flour.
You’re making a quick bread, not a cake. For the best crumb, spoon the flour into a measuring cup, then level it off with the back of the spoon.
8. Unless it’s specifically called for, leave the electric mixer in the cabinet.
An electric mixer will set the flour’s glutens too stiff. Use a whisk to beat the eggs, then a wooden spoon to mix in the dry ingredients. Whatever you do, don’t overmix—stir only until the flour is moistened. As with pancake batter, leave the lumps alone.
9. Wash the muffin tins before you fill them.
Dry the individual cups carefully on the top and in the indentations, but don’t dry the bottom of the entire muffin pan. The remaining moisture will produce a little steam in the oven, which will crisp the muffin tops as they rise, much as you might spritz the oven with water as you bake bread for a crunchier crust.
10. Grease the muffin tins, even if they’re nonstick.
A layer of fat between the batter and the tin does three things: 1) it protects the batter from super-heating in the oven, 2) it allows the sides to crisp, and 3) it makes clean-up a snap. We recommend using a nonstick spray, even one with added flour, like Baker’s Joy. You can also use butter—or the wrapper it came in, so long as it has some soft butter still adhering to it.
11. Fill the muffin cups three-quarters full.
Leave enough room for the muffins to expand as they bake. And don’t press down when you fill the tins. The batter will naturally collapse in the oven’s heat. If you have extra batter, either place it in extra tins or in individual, oven-safe, 1/2-cup, greased ramekins, or reserve the batter for a second baking. If you’ve used doubleacting baking powder, it should be allright—the muffins won’t be as light as those from the first baking, but they’ll still be moist and tender.
12. Fill any unused muffin cups with water.
Doing so will help the nearby muffins bake evenly; it will also keep those near the empty indention from drying out. Plus, the added water will keep metal tins from warping under the oven’s high heat.
13. Work quickly.
You can, of course, prepare the wet and dry ingredients separately, then take a break, perhaps to prepare the rest of the meal (although don’t let the egg mixture sit at room temperature for more than 30 minutes). But don’t dally once you’ve combined the wet and dry ingredients; spoon the batter into the tins and bake the muffins right away.
14. Treat baking times as guides, not law.
Even modern ovens have hot spots. Some have temperature swings, thanks to lesssensitive thermostats. And sometimes the density of one brand of flour over another or variants in the size of a “large” egg are enough to throw off the baking times slightly. Always check for doneness with a metal cake tester or a toothpick, as directed in the recipes.
15. Don’t be quick to unmold the muffins.
Once the tins are out of the oven, cool them on wire racks for at least 5 minutes, or sometimes longer for more delicate muffins. For the best structure, muffins need to let off steam in their tins, condensing slightly with the form holding them intact.
16. Rewarm muffins in their tins.
Tip them up, so that their tops are at an angle, one corner of the bottom still
touching the tin. Then place them in a warm (but off) oven for about 5 minutes.
17. Thaw muffins at room temperature.
Most muffins freeze exceptionally well. The exceptions are those with fresh berries and stone fruits, often found among the variations in this book—the problem is not freezing, of course, but thawing: too much moisture ruins the crumb. These are best simply stored at room temperature. To freeze the rest of the muffins presented here, seal them, once they’re cool, in a freezer-safe bag and store the muffins in the freezer as indicated in the recipe. To serve, let them stand at room temperature for at least 2 hours, or for 4 hours if they contain any fruit. We don’t recommend heating them after they’ve been frozen—minuscule ice crystals in the muffins will melt and then steam, thereby compromising the texture by turning them gummy.
A WORD ABOUT MUFFIN TINS
One warning: there is no standard size. The base recipes here were developed to make 12 muffins from a tin in which each indention, when full, holds 1/2 cup water. Some of the variations will make up to 18 such muffins.
Your tins may be smaller or slightly
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t, and roll in sugar mixture. Layer balls in a 12-cup Bundt pan coated with cooking spray. Repeat procedure with remaining 7 dough ropes. Sprinkle any remaining sugar mixture over dough. Cover and let rise in a warm place (85°), free from drafts, 1 hour or until almost doubled in size.
4. Preheat oven to 350°.
5. Bake at 350° for 25 minutes or until golden. Cool 5 minutes on a wire rack. Place a plate upside down on top of bread; invert onto plate. Combine powdered sugar, 1 1/2 tablespoons milk, and next 2 ingredients (through vanilla) in a small bowl, stirring with a whisk. Microwave at HIGH 20 seconds or until warm. Drizzle over bread. Serves 16 (serving size: 4 pieces and 1 teaspoon sauce)
CALORIES 234; FAT 3.4g (sat 2g, mono 0.8g, poly 0.3g); PROTEIN 4.5g; CARB 47.2g; FIBER 1.9g; CHOL 9mg; IRON 1.5mg; SODIUM 184mg; CALC 43mg
They got milk
Eating contests are often the centerpiece of regional food festivals. In my travels for Blue Ribbon Hunter, I’ve covered tamale-eating contests, bacon-eating contests, and even hamburger-bobbing contests where contestants bobbed for burgers in pools of ketchup.
One of the most memorable contests I’ve seen was a “Milk Chug-a-Lug” at the Iowa State Fair. Kids were selected from an eager audience, each shouting and waving “Pick me! Pick me!” hoping to be picked to try to see who could finish a glass of milk first. I have never been one to encourage volume eating, but it did this mom’s heart some good to see such enthusiasm for this calcium-rich drink.
BAKED FRENCH TOAST
HANDS-ON TIME: 21 MINUTES
TOTAL TIME: 41 MINUTES
It’s not unusual for my family to wake up to the aroma of my husband making French toast on weekend mornings. He usually incorporates slices of challah left over from our Friday night family dinner into his signature breakfast dish. The variation that I like to make cuts calories by substituting French bread.
18 (1/2-ounce) slices diagonally cut French bread (about 1 inch thick)
2 1/2 cups 2% reduced-fat milk
1 teaspoon vanilla extract
3 large eggs
1 large egg white
1/2 teaspoon ground cinnamon
3 cups sliced strawberries
1/2 cup pure maple syrup
2 tablespoons powdered sugar
1. Preheat oven to 400°.
2. Place bread slices in a single layer in 2 (13 x 9–inch) glass or ceramic baking dishes.
3. Combine milk and next 3 ingredients (through egg white), stirring well with a whisk. Pour milk mixture over bread, turning slices until milk mixture is absorbed. Transfer bread slices to 2 large baking sheets coated with cooking spray.
4. Bake at 400° for 20 minutes or until browned and puffed, turning halfway through cooking time. Sprinkle with cinnamon.
5. Place 3 French toast slices on each of 6 plates. Top with strawberries, syrup, and powdered sugar. Serves 6 (serving size: 3 toast slices, 1/2 cup strawberries, 4 teaspoons syrup, and 1 teaspoon powdered sugar)
CALORIES 348; FAT 6.3g (sat 2.1g, mono 1.9g, poly 1.4g); PROTEIN 12.2g; CARB 60.5g; FIBER 3.3g; CHOL 101mg; IRON 2.5mg; SODIUM 455mg; CALC 209mg
A friendlier French toast
My lighter version uses 2% reduced-fat milk rather than heavy cream in the egg mixture—this small change saves 250 calories and 48 grams of fat per serving!
PEACH AND BLUEBERRY PANCAKES
HANDS-ON TIME: 28 MINUTES
TOTAL TIME: 28 MINUTES
Each third-cupful of this thick batter produces a pancake that is wonderfully fluffy and filled with fresh fruit. The combination of peaches and blueberries is one of my favorites, and I often use it in cobblers and pies.
6.75 ounces all-purpose flour (about 1 1/2 cups)
2 tablespoons sugar
2 tablespoons flaxseed (optional)
1 tablespoon baking powder
1/2 teaspoon kosher salt
1 1/2 cups nonfat buttermilk
1 teaspoon grated lemon rind
2 large eggs
1 cup fresh or frozen blueberries, thawed
1 cup chopped fresh or frozen peaches, thawed
2 tablespoons unsalted butter
Fresh blueberries (optional)
1. Weigh or lightly spoon flour into dry measuring cups; level with a knife. Combine flour, sugar, flaxseed, if desired, baking powder, and salt in a large bowl, stirring with a whisk.
2. Combine buttermilk, lemon rind, and eggs in a medium bowl, stirring with a whisk. Add buttermilk mixture to flour mixture, stirring just until moist. Gently fold in blueberries and peaches.
3. Heat a nonstick griddle or nonstick skillet over medium heat. Pour 1/3 cup batter per pancake onto pan. Cook over medium heat 2 to 3 minutes or until tops are covered with bubbles and edges look cooked. Carefully turn pancakes over; cook 2 to 3 minutes or until bottoms are lightly browned. Serve with butter. Top with blueberries, if desired. Serves 6 (serving size: 2 pancakes and 1 teaspoon butter)
CALORIES 238; FAT 2.8g (sat 0.7g, mono 0.7g, poly 0.8g); P
r power of nutritional excellence to treat and eliminate heart disease, compared with the unimpressive results associated with standard cardiovascular medicine. This information is of vital importance and impacts every man, woman, and child. It should be taught in our schools.
Certainly, all doctors caring for adults should be making an effort to inform their clients of this information. Any doctor who fails to do so is violating the physician’s oath—“First, do no harm”—and is breaking the rule of informed consent.
If your physician is recommending or making this information available to you, then you are working with an enlightened individual. Providing you with the tools to recover your health demonstrates your doctor’s goodwill toward you. The hope that you can get well is a form of care of the highest magnitude. The role of doctor-as-teacher is the most valuable part of health care because correct information saves lives.
I have cared for thousands of patients with cardiovascular disease, and thousands of individuals whom I have never met have read my books, received guidance via my website, and followed my advice. Of the more than ten thousand individuals whom I have counseled over the years, most were seriously ill and often at a phase in their disease evolution that was extremely serious. The results of following this nutritional protocol have been consistent and dramatic. Even people with the most advanced disease were able to see dramatic improvements in their conditions, with the vast majority achieving complete recovery and becoming able to discontinue all medications.
Of course, no dietary approach to heart disease and diabetes will succeed without attention to other risk factors. It is critically important to alter a sedentary lifestyle, to stop smoking, and to get enough sleep. The road to wellness involves making a commitment to a healthy lifestyle.
When they started this dietary approach, many of these individuals were not able to exercise—some could hardly even walk. But the inability to exercise did not prevent them from obtaining dramatic benefits. In fact, most often, those who adopt this approach regain the ability to be active and in time learn to enjoy exercising after they have already made a significant recovery. Exercise and activity are helpful; however, being unable to exercise much, or at all, at the beginning will not prevent this approach from working for you.
What is so disappointing is seeing so many people suffer and die needlessly—especially the millions of people who were never told that they did not have to die prematurely; they had the opportunity to recover. I am writing this book with the hope that it can reach a vast number of people. I hope that it will prove useful to both patients and physicians in evaluating the risks and benefits of medical care versus nutritional excellence, and in delineating the precise nutritional recommendations for optimal protection and recovery.
Having or not having heart disease is merely a decision, because ultimately, it is all up to you. Your doctor cannot force you to do anything; he or she can only present the options. It is your life—and you get only one chance to live it. I hope you choose to make this life a healthy, joyful, and long one.
My sincere wish is that you and your doctor receive tremendous joy and satisfaction from monitoring your recovery and taking part in your healing. Thank you for giving me the opportunity to play a role in helping you achieve better health. I applaud all physicians who reeducate themselves and buck the medical establishment to give their patients a better quality of care.
* * *
I have taken every effort to make sure that all the data and scientific evidence quoted, discussed, and referenced in this book are accurate. If any scientist, physician, or researcher finds an error, I would appreciate that it be brought to my immediate attention, so it can be remedied. Even though the information is not yet the “standard of care” in medicine in the United States, I invite scientific and medical readers who investigate this evidence to see whether they disagree with the conclusions drawn from logic, experience, and conservative sensibility.
* * *
Food Can Either Kill or Heal, the Choice Is Yours
The standard American diet (SAD) is heartbreaking—in the most literal sense of the word. It damages the heart in almost every single person who eats it. Heart disease and strokes kill about half of all Americans, and that does not mean that atherosclerosis (blood vessel hardening and plaque deposition) develops in only half of the people in this country. The only reason cardiovascular disease doesn’t kill most of the other half is because cancer or some other diet-related disease kills them first. The diet-style of most Americans is overwhelmingly unhealthy and causes atherosclerosis in everyone