Cover -- Title Page -- Copyright -- Contents -- Introduction -- 1 Health's Dependence on Nutrition -- Reducing Nutritional Stress -- Nutrition's Influence on Sleep -- Nutrient Density: What It Is and Why It Matters -- Guiding Principles -- 2 Eating Resources: The Environmental Toll of Food Production -- Arable Land -- Fresh Water -- Fossil Fuel -- Air Quality -- 3 An Appetite for Change: Environmental and Health Solutions Through Food -- The United Kingdom's Low-Carbon Diet -- Whole Foods Market: "Health Starts Here" Program -- The Nutrient-to-Resource Ratio: What It Is and Why It Matters -- Nutrient-to-Arable-Land Ratio -- Nutrient-to-Water Ratio -- Nutrient-to-Fossil-Fuel Comparison -- Nutrient-to-Emission Ratio -- The Low Cost of High Nutrition -- Why Does a Hamburger Cost More Than an Apple? -- The Great Environmental Divide: Meal Plan Comparisons -- 4 Eight Key Components of Good Nutrition -- Alkaline-Forming Foods -- Antioxidants -- Calcium -- Electrolytes -- Essential Fats -- Iron -- Phytonutrients -- Raw Food -- 5 Nutrient-Dense Whole Foods to Thrive -- Whole Foods to Thrive Pantry Essentials -- Next-Level Foods -- 6 Whole Foods Recipes -- DRINKS -- Sunflower Seed Hemp Milk (and Chocolate Variation) -- Sacha Inchi Milk (and Chocolate Variation) -- Ginger Pear Smoothie with Sunflower Seed Hemp Milk -- Chocolate Almond Smoothie with Sacha Inchi Milk -- Brendan's Original Lemon-Lime Sports Drink -- The Brazier (Thrive Juice Bar) -- Thai Avocado Smoothie (Thrive Juice Bar) -- Coconut Thai Lime Leaf Smoothie (Thrive Juice Bar) -- Coconut, Mango, Yellow Curry Smoothie (Thrive Juice Bar) -- La Belle Verte (The Beautiful Green One) Smoothie (Crudessence) -- Kombucha Mojito -- Green Mango Dessert Smoothie -- Pomegranate Smoothie -- Tropical Pineapple Papaya Smoothie -- Chocolate Goodness Smoothie -- BREAKFASTS -- Toasted Chia Ginger Pear Cereal.

Sacha Inchi Baked Apple Cinnamon Cereal -- Breakfast Blueberry Chia Pudding -- Chocolate Raspberry Chia Pudding -- New Potato Pancakes -- Buckwheat Banana Pancakes -- Blueberry Pancakes -- Wild Rice Yam Pancakes -- SALADS -- Thai Salad (Matthew Kenney) -- Beet Salad with Lemon Herb Cream Cheese (Ravens' Restaurant) -- Roasted Beet and Fennel Salad with Belgium Endive (Millennium) -- Roasted Vegetable Salad with Roasted Garlic Dressing (Candle 79) -- Shaved Zucchini and Sacha Inchi Salad -- Spicy Lentil Salad (Beets Living Foods Café) -- Cumin-Style Cabbage Salad with Tart Green Apple -- Good Roots Salad with Coconut-Cumin Dressing -- Dilled Spinach Salad with Avocado -- New Caesar Salad -- Summertime Chef Salad -- Summer Chopped Salad (Tal Ronnen) -- Watercress Salad with Roasted Beets -- Mexican Salad Bowl -- Wilted Chard Salad with Lima Beans -- South of the Border Coleslaw -- Dandelion Salad with Sundried Tomatoes and Lentil Dressing -- Hemp Seed Kale Salad -- Quick Kale Avocado Salad (Chad Sarno) -- Chinese Chopped Salad -- Chopped Garden Salad -- Asian Vegetable Noodle Salad -- Asian Carrot Avocado Salad -- Candied Grapefruit Salad (Amanda Cohen) -- SOUPS AND SIDES -- Cream of Asparagus Soup (Tal Ronnen) -- Consommé: Tomato Water, Merlot-Pickled Onions, Avocado, and Mint (Chad Sarno) -- Black Bean Soup (Candle 79) -- Tomato Soup -- Curry Soup -- Very Green Raw Soup (JivamukTea Café) -- Spinach Cream Soup (Crudessence) -- Chilled Summer Greens and Avocado Soup with Truffled Cashew Sour Cream (Millennium) -- Cool Cantaloupe Soup -- Chilled Cream of Beet Soup -- Chilled Cucumber Avocado Soup (Horizons) -- Lentil Soup with Wilted Spinach -- Chilled Carrot Ginger Soup -- Young Coconut Soup -- Fresh and Creamy Tomato Basil Soup -- Purée of Turnip Soup -- Puréed White Bean Soup -- Stuffed Mushrooms (Karyn's Fresh Corner Café).

Arame Sesame Brown Rice (Ravens' Restaurant) -- Mashed Kabocha Squash with Toasted Coconut -- Garlic Thyme Sweet Potato Oven Fries -- Kitchari (JivamukTea Café) -- Spirulina Green Millet (JivamukTea Café) -- Red Lentil Dal (The Green Door) -- Grilled Spinach with Salsa Rustica (Italian Tomato Relish) (Horizons) -- Tabouli (Gorilla Food) -- Couscous Flower (Crudessence) -- Almond Cakes with Mango Tartar Sauce (Live Organic Food Bar) -- Bok Choy Couscous with Sacha Inchi -- Rustic Sweet Onion Flatbread -- Roasted Garlic Quinoa -- Superfood Gomashio -- Baby Zucchini and Avocado Tartar (Matthew Kenney) -- Simple Italian Zucchini Noodles -- Almond Noodles with Carrots and Wakame -- Roasted Broccoli with Avocado Pesto -- Fresh Pasta Puttanesca -- Cheesy Broccoli Bowl -- SPREADS, DIPS, SAUCES, AND DRESSINGS -- Zucchini Hummus (Gorilla Food) -- Zucky Hummus (Crudessence) -- Pecan and Dill Pâté (Crudessence) -- Walnut Chili Pâté (Gorilla Food) -- Sacha Inchi Sunflower Seed Pâté -- Creamy Cilantro Tahini Pâté (Blossoming Lotus) -- Sacha Inchi Butter -- Sacha Inchi and Sunflower Seed Chocolate Spread -- Seasonal Fig Jam -- Fresh Fruit Strawberry Jam -- Guacamole (Gorilla Food) -- Ranch Dipping Sauce -- Lemon Tahini Dipping Sauce -- Salsa (Gorilla Food) -- Sacha Inchi Black Bean Lime Salsa -- Hemp Black-Eyed Pea Cayenne Salsa -- Yellow Bell Pepper Pine Cheese (Life Food Gourmet) -- Live Cashew Cheese Base (Blossoming Lotus) -- Live Seasoned Cashew Cheese (Blossoming Lotus) -- Live Cashew Sour Cream (Blossoming Lotus) -- Marinara/Pizza Sauce -- UnMotza Macadamia Cheese Sauce -- Sun-Dried Tomato Sauce (Crudessence) -- Live Avocado Goddess Sauce (Blossoming Lotus) -- Cashew-Truffle Oil Cream (Millennium) -- Regular, Thick, and Whipped Cashew Cream (Tal Ronnen) -- Spiced Sesame Sauce (Gorilla Food) -- Miso Mushroom Gravy (Live Organic Food Bar).

Roasted Garlic Dressing (Candle 79) -- Maple Cayenne Tahini Dressing -- Garlic-Green Peppercorn Dressing (Millennium) -- Chili-Lime Dressing (Blossoming Lotus) -- Sweet Mustard Dressing -- Vinaigrette (Tal Ronnen) -- Lentil Dressing -- Coconut-Cumin Dressing -- Creamy Thai Dressing (Matthew Kenney) -- MAIN DISHES -- Pasta with Marinara Sauce (Karyn's Fresh Corner Café) -- Asian Noodle Bowl with Kelp Noodles and Almond Chili Sauce (Cru) -- Pumpkin Gnocchi with a Jerusalem Artichoke Purée (Millennium) -- Raw Zucchini and Carrot Lasagna with Almond "Ricotta" (Ravens' Restaurant) -- Summertime Succotash with Creamy Rosemary-Garlic Sauce -- Beet Ravioli with Basil Macadamia Ricotta -- Zucchini Pasta with Chunky Tomato Sauce -- Spaghetti Squash with Three-Step Marinara -- Summer Squash Fettuccini with Lemon Pepper Cream -- Nut Loaf TV Dinner (Live Organic Food Bar) -- Thai Vibe (Live Organic Food Bar) -- Roasted Maple Glazed Brussels Sprouts with Chestnuts -- Shanghai Rice Bowl (Fresh) -- Temple Rice Bowl (Fresh) -- Millet Bowl with Greens and Toasted Sunflower Seeds -- Italian Garden Stir Fry -- Eggplant Rollatini -- Quinoa Pilaf with Swiss Chard and Lemon -- Wild Rice with Kabocha Squash and Sage Butter -- Spicy Black Bean Chili (Blossoming Lotus) -- Superfood Chia Chili (Life Food Gourmet) -- West African Yam and Bean Patties -- Fajita Patties -- Homestyle Lentil Patties -- Indian-Spiced Lentil Hemp Patties -- Chia Bean Patties -- Black Bean Sliders -- Portobello Patties -- Buckwheat Sunflower Seed Carrot Pizza -- Black Bean Chili Pizza -- Quinoa Falafels -- Live Falafels (Blossoming Lotus) -- Gorilla Food Green Tacos (Gorilla Food) -- Collard Green Buckwheat Wrap -- Spicy DLT Sandwich -- VEGETABLES -- Butternut Squash Soup (Karyn's on Green) -- Caramelized Brussels Sprouts with Mustard Vinaigrette (Karyn's on Green) -- Summer Squash Roast (Horizons).

Heavenly Baked Delicata Squash -- Turnip Masala (The Green Door) -- Roasted Parsnip with Coconut Fennel Sauce (The Green Door) -- Roasted Cauliflower -- Curried Cauliflower "Rice" -- Mashed Potatoes and Turnips -- Parsnip Oven Fries -- GRAZING SNACKS -- Spicy Cocoa-Hazelnut Zouzous (Crudessence) -- Salt and Vinegar Kale Chips -- Cool Coconut Orange Squares -- Nori Crisps -- Sour Cream and Onion Kale Chips -- BBQ Red Bell Pepper Kale Chips -- Red Raspberry Frozen Fruit Pops -- ENERGY BARS AND GELS -- Spiced Açaí Energy Bars -- Green Energy Bars -- Chocolate Sacha Inchi Blueberry Energy Bars -- Walnut Cranberry Energy Bars -- Carob Energy Gel -- Lemon Lime Energy Gel -- DESSERTS -- Raw Berry Parfait (Karyn's Fresh Corner) -- Banana Nut Bread (Beets Living Foods Café) -- Key Lime Pie (Crudessence) -- Banana Crème Pie (Matthew Kenney) -- Cherry Tartlets with Vanilla Crème (Chad Sarno) -- Chocolate-Covered Sacha Inchi Bananas -- Simple Chocolate Sauce -- No-Bake Double Chocolate Chip Maca Cookies -- Mint Chip Ice Cream -- Vanilla Protein Ice Cream with Caramel Swirl -- Chocolate Chip-Maple Maca Ice Cream -- Cantaloupe Ginger Ice -- Watermelon Lemon Granita -- Indigo Granita -- Bodacious Berry Cookie Crumble -- Summery Simple Peach Tart -- Yacon Dessert Ravioli -- White Chocolate Raspberry Cheesecake with Chocolate-Almond Crust -- Apple-Pear Energy Tartlets -- Guide to Nutrients -- My Favorite Restaurants and Cafés -- Calculating the Numbers -- Notes -- Glossary -- Resources -- Index.