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Step 1
Prepare vegetable and fruit salads to use unprocessed foods when they're in season and at the peak of freshness. Create salads of completely raw foods or add cooked beans, potatoes, hard-boiled eggs and lightly steamed vegetables.
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Step 2
Simmer soups in a crock pot or on the stove. Add whole grains, such as barley, wheat berries, brown rice and quinoa to the pot. Include colorful vegetables, such as carrots, peppers, spinach and beets. Don't overcook the vegetables, or they'll lose their nutrients.
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Step 3
Chop vegetables and stir-fry them with small amounts of meat, eggs or tofu. Serve over whole grain rice or noodles.
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Step 4
Roast nuts, potatoes, onions, peppers, eggplant, squash and broccoli. Season with sea salt and freshly cracked pepper.
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Step 5
Grill fresh fish and vegetables with a little olive oil. Season with fresh herbs or lemon juice squeezed from a lemon instead of a container.
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Step 6
Cook your own tomato sauce and mix your own Mexican salsa and salad dressings. You'll know exactly what ingredients you'll be eating.
