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Bernadette Bohan. Bernadette Bohan’s The Choice: The Programme: The simple health plan that saved Bernadette’s life – and could help save yours too
Bernadette Bohan’s The Choice The Programme
Bernadette Bohan
Table of Contents
A Personal Introduction
The Means to Better Health
My Story
A Food-fight for Life
Step One: Juice Up Your Life!
The Low-down on Juicing
Juicing – A Way of Life
The Right Juicing Equipment
Wheatgrass Juice
Let’s Juice
Yummy-for-your-tummy Smoothies
Step Two: Powerful Foods
To Cook? Or Not to Cook?
Uncooked and Ready to Eat!
Enzymes Explained
Dehydrated Foods
Dehydrators
Cooked but Nutritious…
The Good, the Bad, and the Ugly
The Good…
Essential Fats
Sources of Essential Fats
A List from Nature
The Humble Grain
Millet
Buckwheat
Quinoa
Spelt
Super Sprouts
Let’s Sprout!
Group A Sprouts
Group B Sprouts
Grow Your Own Wheatgrass
Growing Wheatgrass
The Bad…
The Highs and the Lows
That’s Dairy Bad for You…
The Ugly…
Nature’s Pharmacy
Powerful Supplements
Enzymes
Essential Fats
Probiotics
Blue-green Algae
Grape Seed Extract
Step Three: Water – Pure and Simple
Water Should Just Be Water
The Body’s Need for Water
The Problems with Water. Bottled Water
Tap Water
Chlorine
Fluoride
How Clean Is Your Water?
Distilled Water
Reverse Osmosis
Step Four: What’s Not on the Label?
Safe Personal Care
You Know It Makes Sense – Common Sense
Toothpaste
Shampoo
Antiperspirants/Deodorants
Skincare Products
A Final Note…
The Recipes
Juices
Irresistible Grape. serves 1
Vibrant Apple, Carrot and Ginger. serves 1
Tantalizing Pineapple, Carrot and Lemon. serves 1-2
Sunshine Orange, Carrot and Mint. serves 1
Cool Cucumber, Celery and Lime. serves 1-2
Soothing Fennel, Carrot and Celery with Bee Pollen. serves 1-2
Lively Wheatgrass. serves 1
Smoothies
The Berry Vest. serves 1
It’s Heaven! serves 1
Sneaky. serves 1
Berry Delicious. serves 1
Mmmm! serves 1
That’s Lovely… serves 1
Strawberry Fields. serves 1
Breakfasts
Wild Forest Muesli. serves 1-2
Exotic Muesli. serves 1-2
Living Granola. serves 1-2
Blueberry Almond Yoghurt. serves 2
Fresh Coconut Milk. serves 2-4
Almond Milk. serves 4
No-cook Soups
Super Rich Broccoli and Almond Soup. serves 1-2
Asian Seaweed Soup. serves 2
Fresh Tomato and Basil Soup. serves 1-2
Cooked Soups
Heart-warming Protein-rich Soup. serves 2-4
Butternut Squash, Coconut and Chilli Bean Soup. serves 2-4
Sweet Potato and Lemongrass Soup. serves 2-4
Fresh Main Meals
Vegetable Stir Raw with Ginger and Almond Dressing. serves 2
Unfried Italian-style Vegetables. serves 2
Red Pepper Ragu Sauce. serves 2
Tasty Pizza Base. serves 2
Health Nut’s Cream Cheese. this portion will cover 2 pizza bases
Savoury Sweetcorn Pancakes. serves 2-3
East Meets West Falafel. serves 2
Fresh Crunchy Kebabs. serves 1-2
Cooked Main Meals
Pinto Bean Sweet Potato Stew with Lemon Mint Pesto. serves 4
Leek Pie with Roast Garlic and Butter Bean Mash. serves 2-4
Vegetable Ragout with Herb Spaghetti. serves 4
Sweet Potato and Broccoli Sambar. serves 4
Puy Lentil and Spinach Stew. serves 2-4
Tuscan-style Peppers. serves 4
Snacks
Fabulous Lunch Patties. serves 2
Energy Wraps with Garlic Dill Sauce. serves 2
Corn on the Cob with Sassy Salsa. serves 2
Gosia’s Powerful Paté. serves 2-4
Omega-rich Sprouted Sandwich. serves 2
Zucchini Sandwiches. serves 2
Mediterranean Flax Crackers. serves 2-3
Sun-kissed Basil Pesto. serves 2
Ripe Guacamole Dip. serves 2-4
Spicy Curry Crackers. serves 2-4
Get Stuffed Tomatoes. serves 2
Hearty Stuffed Mushrooms. serves 2
Sides
No-grain Tabbouleh. serves 2
Thai Parsnip Rice. serves 2-3
Golden Couscous. serves 1-2
Salads
Mixed Herb Salad with Spicy Sunflower Seeds. serves 2
Crisp Baby Spinach Leaves with Garlic Mushrooms. serves 1-2
Slurpy Tomato and Onion Salad. serves 1-2
Marinated Broccoli with Sprouted Sesame Seeds. serves 4
No-cook Tasty Treats
Lovely Love Bites. serves ? – it’s up to you!
Instant Sticky Fudge. serves 2-4
Heavenly Divine Nectar. serves 2-4
Pam’s Pudding. serves 2-3
Healthy Ice Cream with Caramelized Pecans. serves 2
Mango and Coconut Ice Cream. serves 2-4
Zesty Walnut Munchies. serves 4
Raw Soul Apple Pie. serves 6-8
Kevin’s Lemon Cheesecake. serves 6-8
Delicious Nutritious Cookies. serves 2-3
Baked Treats
Coconut Apricot Cookies. serves 2-4
Taftans. serves 2-4
Pumpkin Seed Bread. serves 2-4
White Spelt Yeast Bread with Millet. serves 2-4
Fig and Banana Tart. serves 4-6
Real Bickies. serves 2-4
Resources
Safe Personal-Care Products
Organic Food Delivery Services
Wheatgrass Supplier
Healing Centre
Useful Websites
Bibliography and Recommended Reading
Index of Recipes
Preview
Also by Bernadette Bohan
Acknowledgements
Copyright
About the Publisher
