Well, its finally out. I didn't realize how tough writing a book can be. There's so much business that comes along with it. I just wanted to write a book to get the important news out. Wanted to give you a little preview of the book, so I published Chapter 10 below.

I hope you like it. Please add your comments or questions below. If you've read the book please feel free to add a review.

You can order the book here: The Super Antioxidant Diet and Nutrition Guide

The Super Antioxidant Diet and Nutrition Guide is a comprehensive, concise easy to follow guide that leads you step-by-step to optimal health.

CHAPTER TEN
FOOD PREP 101

If you lead a busy life like I do, you’ll
want to optimize your time in the
kitchen. With a bit of practice, the
process of preparing salads, vegetables,
and fruits will become quick and easy.
Here are some other timesaving tips:

• Cook a healthy “one-pot” meal twice a week.
• Prepare foods in quantity to freeze and eat during the week.
• Purchase fresh, pre-prepped foods.
• Keep a variety of frozen vegetables in the freezer for convenience.
• Use clay pots to prepare dishes in the microwave.
• Use a food processor to chop vegetables.
• Hire a caterer or cook who delivers.

Whatever technique you choose,
make sure you eat a variety of raw vegetable
salads, cooked vegetables, and
fresh and frozen fruits every day. Always
have antioxidant-rich foods available to
you so they are there when hunger
strikes. I always carry a small, insulated
bag with an ice pack that is filled with
sliced raw vegetables and fruits.

HEALTHY COOKING TECHNIQUES
Steam Sautéing
Steam sautéing is a technique that
decreases the loss of antioxidant nutrients.
Simply use small amounts of liquid
while quickly simmering food over high heat.
Many standard recipes call for
sautéing vegetables before making soups
and stews. I disagree. My approach is a
simple, timesaving one-stage process. In
my recipes for soups and stews, I combine
the ingredients, add liquid, and simmer
until done to my taste.

CLAY POT COOKING
Baking foods in terracotta clay pots
is an ancient tradition that dates back to
Roman times. Clay pots were soaked in
water to create a moist cooking environment
for baking in an oven.

I love cooking with clay pots. In fact,
I’ve designated an entire recipe section to
this delicious super antioxidant cooking
technique. Clay pots are used for a wide
variety of dishes, from soups, stews, and
vegetable dishes to desserts. They keep
food very moist, seal in nutrients, and
provide a delightful mix of flavors. They
also are perfect for using in the
microwave.

Clay pots can be purchased from
cookware stores or online. A popular
brand is the Romertopf, although there
are several excellent brands.

USING A FOOD PROCESSOR
A food processor slashes the time it
would otherwise take to chop vegetables
by hand. I like to prepare vegetables with
different cuts just for variety. You can be
creative by experimenting with various
techniques and cuts.

NUTTY CREAMED SOUPS
By blending nuts into soups and
sauces, you can create dishes that are just
as rich and velvety as any cream-based
dish. In fact, you might even fool your
taste buds with these sinfully delicious
but guilt-free recipes.

OTHER TASTY TIPS
You can increase antioxidant power
and add taste by topping dishes with foods like:

• chopped nuts, sunflower seeds, lightly toasted ground sesame seeds, and freshly ground flaxseed
• fresh sprouts (especially broccoli sprouts)
• chopped fresh tomatoes, fresh herbs, and/or green onions
• cubed avocado
• Adding finely shredded raw bok choy, Chinese cabbage, romaine lettuce, spinach, kale, grated zucchini, and any other chopped or shredded raw vegetables to your hot soups and stews before serving
• Using fresh vegetable juices in place of water in soups and stews
• Adding raw vegetables, especially leafy greens, when blending hot soups
• Adding raw leafy greens to fruit smoothies