This easy-to-follow guide tells you all
you need to know about :-

• How to live better, live longer and resist illness by adopting low-fat, low dairy, wheat-free, low sugar and low GI food principles.
• The significant benefits of eating great tasting healthy foods.
• Contains over 300 specially-developed recipes incorporatingthese low-fat, low dairy, wheat-free, low sugar and low GI principles.
• Has over 100 colour photographs of these recipes.
• Gives over 248 pages of vital easy-to-follow information.

$39-50 plus post & handling

To order please contact Perth Natural Medical Clinic
Tel: (+618) 9328 9233
Fax: (+618) 9227 6967
Email: admin@pnmc.com.au

Ask to have your copy personally autographed by Val Allen!

LIST OF CONTENTS - Summary
Part I Searching for Very Wellness
Introduction
The Very Wellness Concept
Fats, Oils, Essential Fatty Acids and Cholesterol
Dairy Products
Grains
Sugar
Getting Started

Part II Recipes for Very Wellness
Breakfasts
Soups
Salads
Vegetables
Light Meals
Main Meals
Desserts
Baking
Sauces, Dips and Spreads
Drinks

Part III Futher Information for Very Wellness

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LIST OF CONTENTS - Detailed
Part I Searching for Very Wellness
Introduction
The Very Wellness Concept

Fats, Oils, Essential Fatty Acids and Cholesterol
The Issue of Fat
Why We Need Fat
Heart Disease and Cholesterol
Obesity and Fat
The Different Types of Fat
Butter and Margarine
How Much Fat Do We Really Need?
Fats for Wellness
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Dairy Products
Understanding Dairy Products
Allergies and Intolerance
A1 and A2 Milk
Blood Type and Diary Products
Calcium and Osteoporosis
Calcium and your Diet
A Word About Soy
Healthy Choices
Healthy Bones
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Grains
Understanding Grains
The Negative Aspects of Grains
Blood Type and Grains
Alternatives to Wheat and Corn
Advice for all Blood Type
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Sugar
Understanding Sugar
Why We Need Sugar
What is Wrong With Sugar?
Sugar in its Many Disguises
Polyols and Artificial Sweeteners
Other Sweeteners
Sugar and Wellness
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Getting Started
Eating for Very Wellness
7 to 10 Day Cleansing Diet
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Part II Recipes for Very Wellness
Breakfasts
Starting the Day
Meals in a Glass
Constipation Buster
Winter Fruit Compote
Grilled Peaches with Hazelnut Cream
Grilled Pink Grape fruit with Peach Ricotta Cream
Pineapple Temptations
Easy Overnight Porridges
Cooked Morning Porridges
Muesli
Bircher Muesli
Sam's Splendid Toasted Muesli
Crunchola Parfait
High Energy Low-GI Breakfast Bars
High Protein Breakfast Bars
Flapjacks
Almond Tofu Pikelets
Toast Ideas
More Toast Ideas
Vegetable Breakfast Muffins
Chicken, Corn & Leek Muffins
Ricotta Pancakes
Breakfast Pancakes
Buckwheat Pancakes
Grilled Spanish Omellete
Muesli Soufflette
French Toast
Breakfast Patties
Bubble & Squeak Patties
Kedgeree
Corn Breakfast Patties
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Soups
Fast Soups
Immune Booster Soup
Eggflower Soup
Broccoli Forest Soup
Vegetable Soup
Fennel & Parsnip Soup
Audience Participation Summer Soup
Chilled Avocado & Tuna Soup
Tomato & Basil Soup
Borscht
Cream of Cauliflower Soup
Warming Soups
Roasted Vegetable Soup
Disguised Vegetable Soup
Natalie's Herbed Chicken & Vegetable Soup
Sam's Seafood Laksa
Chicken Minestrone
Hearty Roast Pumpkin Soup
Sweet Potato Soup
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Salads
Green Salad
Salad Dressings
Peas & Beans Salad
Instead of Potato Salad
Egg & Walnut Salad
Karen's Mango Chicken Salad
Gado Gado
Baby Beetroot with Lemon Dressing
Asian Coleslaw
Tabbouli
Salad Niloise
Caesar Salad
Confetti Chicken Rice Salad
Artichoke, Fennel & Celeriac Salad
Asian Prawn Cocktail
Green Tuna Salad
Artichokes with Sardine Dressing
Red Salad with Sardines & Preserved Lemons
Sardine Avocado Salsa Lunch
Warm Thai Beef Salad
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Vegetables
Vegetable Stacks
Baked Vegetable Parcels
Steamed Vegetables Bundles
Vegetable Kebabs
Roasted Vegetables
Mashes
Mediterranean Mix
Honey Glazed Carrots
Lou's Tomato, Onion & Zucchini Bake
Baked Gingernut Butternut
Baked Stuffed Artichokes
Asparagus & Beans with Healthy Hollandaise
Cauli Bolly
Tasty Brussel Sprouts
Stir Fry Cabbage
Mushroom Medley
Asian Beans & Asparagus
Green Beans & Hazelnuts
Silverbeet with Asian Accent
Steamed Broccoli & Cauliflower
Quick Corn
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Light Meal
Patties
Carrot & Zucchini Patties
Vegetarian Spicy Patties
Tofu Patties
Fast Fish Cakes
Thai Fish Bites
Unfishy Sardine Patties
Tuna & Fennel Patties
Chicken & Corn Fritters
Chicken Patties
Burger Patties
Bolognaise Muffins
Light Food
Leek & Basil Frittata
Sandy's Zippy Slice
Speedy Tuna Slice
Chicken Noodles with Vegetables
High Protein Mushroom & Spinach Crepes
Spinach & Ricotta Cannelloni Crepes
Beef San Choy Bow
Nachos
Arthur's Parathas
Egg Muffins
Rice Paper Rolls
Sandwiches, Wraps, Crakers & Rolls
Sandwich & Wrap Suggestions
Sandwich Fillings
More Sandwich Fillings
Toasted Sandwiches
Sunday Night Steak Sandwich
Sandwich Omelette
Pizzas
Basic Pizza Base
Quick Pizza Base
Pizza Base for Bread Machines
Pizza Toppings
Supreme Salmon Pizza
Satay Chicken Pizza
Bruscette Pizza
Mediterranean Pizza
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Main Meals
Beef, Lamb & Poultry
Beef, Barley & Vegetable Stew
Red Meat Curry & Vegetables
Beef in Red Wine with Shiitake Mushrooms
Beef Rendang
Corned Beef
Grilled Beef Rocket Wrap
Ginger Bean Beef Stir Fry
Veal Scallopini with Mushroom Onion Glaze
Schnitzels with Sesame Almond Crust
Lamb Shanks with Bean Skordalia Mash
Mini Lamb Roasts with Lemon & Rosemary
Lamb Tagine
Roast Lemon Chicken with Garlic, Thyme & Vegetables
Marilyn's Japanese Marinated Chicken
Dukkah Egyptian Chicken & Pilaf
Tandoori Chicken
Green Chicken Curry with Cashews
Poached Chicken with Mustard Cream
Chicken & Almond Stir Fry
Chicken & Mushroom Barley Risotto
Chicken Bake
Chicken Wraps with Peanut Sauce
Fish
Baked Japanese Snapper
Baked Trout with Hazelnut & Horseradish Sauce
Salmon with Aniseed Myrtle, Zucchini & Rocket
Lemony Fish
Glazed Salmon with Glossy Greens
Tuna or Fish Morney
Lemon Mustard Mackerel
Star Anise Seared Salmon
Oatmeal Crusted Sardines with Mustard Mayonnaise
Indian Fish Curry
Pasta
Spelt Pasta
Basic Meat Sauce
Spaghetti with Spicy Meatballs
Pasta with Chicken, Artichoke & Lemon Sauce
Seafood Fettucine with Pesto
Spelt Fettucine with Salmon & Greens
Rocket, Roast Vegetable & Feta Pasta
Louisa's Pesto Lasagne
Cauliflower, Broccoli & Ginger Spaghetti
Tomato, Capsicum & Basil Pasta
Vegetarian Meals
Layered Vegetable Terrine
Spicy Peas & Beans Casserole
Barb's Vegie Crumble
Spinach Pie
Roasted Cashew Nut Loaf
Toasted Hazelnut Roasted with Sweet Miso Sauce
Red Lentil Croquettes
Sesame Oat Burgers
Korma Vegetable Curry with Mango
Lesley's Tofu & Vegetable Curry
Chickpea, Lentil & Vegetable Curry
No Pasta Vegetagle Lasagne
Spicy Mexican Beans
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Desserts
Fresh Fruit Platter
Frozen Strawberry Mousse Pie
Berry Sorbet Torte
Peach & Passionfruit Coeurla Cream
Peach & Almond Crunch
Berry Foolish
Jaffa Mousse
Agar Fruit Jelly
Pineapple Mousse
Almond Pear Cream
Frozen Fruit Treats for Children
Almond Instant Berry Soft Serve
Frozen Banana Ice Cream
Fruit Icy Poles
Semifreddo
Roasted Hazelnut Ice Cream
Raspberry Sorbet
Kiwi Fruit Sorbet
Lemon Myrtle Sorbet
Peach Jelly
Veronica's Ginger Melon Parfait
Ruby Pears
Barbecued Bananas
Barbecued Pears
Baked Stuffed Apples
Set and Forget Pavlova
Peach Sponge
Lime Tart
Lemon Meringue Pie
Lemon Syrup Cake
Baked Lemon Cheesecake
Lemon Delicious Pudding
Pumpkin Pie
Pecan Pie
Apple Crumble
Plum Clafouti
Oat Waffles
Baked Barley Custard
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Baking
Raspberry Almond Friands
Banana Walnut Cake
Mandarin Almond Cake
Lemon Myrtle & Wattleseed Honey
Chocolate Beetroot Fudge Slice
Carrot & Zucchini Cake
Banana Mango Bread
Light Sponge
Nut Muesli Crunch
Berry Yoghurt Protein Slice
Oat Crunch
Ginger Nut Crunch
Anzac Biscuits
Lemon Shortbread Biscuits
Carrot Cookies
Blueberry Muffins
Almond Peach Muffins
High Protein Peach Hazelnut Muffins
Banana Hazelnut Muffins
Spelt Scones
Quick Focaccia
Sweet Spelt Pastry
Wholemeal Spelt Damper
Spelt Bread
Focaccia for Bread Machines
Gluten-free Cornbread
Spelt Quinoa Tortillas & Tacos
Crackers
Sue's Cornless Corn Chips & Tortillas
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Sauces, Dips and Spreads
White Sauce
Low-Allergenic White Sauce
Tartare Sauce
Healthy Hollandaise Sauce
Louisa's Chilli Jam
Louisa's Fresh Tomato Sauce
Louisa's Pesto Sauce
Green Curry Paste
Horseradish Sauce
Vegie Sauce
Sardine Cream
Coconut & Cashew Sauce
Berry Sauce
Custard Sauce
Blueberry Jam
Lemon Butter
Lemon Ricotta Frosting
Apricot Cream
Yoghurt Cheese
Mock Cream
Almond Cream
Ricotta Cream
Baked Ricotta
Caramelized Onion
Mango Avocado Salsa
Beetroot & Horseradish Dip
Chilli Salsa
Salsa Verde
Sambals
Brinjal Pickle
Mango & Ginger Chutney
Tzatziki
Lentil & Walnut Pat
Fennel & Sardine Pat
Roast Capsicum, Cashew & Chilli
Dhal
Artichoke Dip
Hummus
Baba Ghannouj
Butter Spread
Nut Butters
Hazelnut Spread
Stocks
Homemade Mayonnaise
Stevia Mix
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Drinks
Lemon Barley Water
Almond Milk
Fruit Spritzers
Lassi/Smoothie
Juices
Herbal Teas
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Part III Further Information for Very Wellness
Glossary of Foods
Resources and Further Reading
Table of Terms
Appendices
Appendix 1 Fat Content of Common Oils & Nuts
Appendix 2 Calcium Content in Food
Recipe Index
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