PART 1 Sauces and Dips to Upgrade Vegetable and Fruit Dishes

Circadian rhythms and intermittent fasting
[Sauce that makes vegetables and fruits taste better]
1.
Eggplant ssamjang
2.
Nut ssamjang
3.
Green Gardis Dressing
4.
Perilla Leaf Gremolata
5.
Vegan Tofu Mayonnaise
6.
Herb pesto

[A dip that enriches the flavor of vegetables and fruits]
1.
guacamole
2.
carrot dip
3.
Bitdip
4.
Chickpea Hummus
5.
Pea Hummus
6.
Olive Tapenade

PART 2 A menu you can eat every day without getting tired of it

Toxins Hidden on Your Table: Ultra-Processed Foods
[Soup that warms the stomach]
1.
Potato Kale Soup
2.
Cabbage Soy Milk Soup
3.
Curry Cauliflower Soup
4.
Bean soup
5.
Tomato White Bean Soup
6.
Pesto Soup
7.
Lotus root and perilla seed soup
8.
Corn soup
9.
Cheonggyeongchae tofu stew

[A refreshing salad that will lighten your body]
1.
Pumpkin Topping Salad
2.
Lentil Barley Worm Salad
3.
Roasted Cabbage Caesar Salad
4.
Root Vegetable Peanut Sauce Worm Salad
5.
Lotus root and pollack roe salad
6.
Mediterranean Assorted Bean Salad
Plus Recipe_ Grilled Mini Pumpkins
7.
Cucumber and Wheat Carpaccio
8.
Cherry Tomato Salad
9.
Kale, Apple, and Grape Salad
10.
Beet Carrot Coleslaw
11.
Red Cabbage Soy Sauce Scoleslaw
12.
Mussammal
13.
spring rolls
14.
Tofu and vegetable rolls

[Light but filling poke]
1.
Tofu Marinated Poke
2.
Rainbow Vegetable Poke
3.
Chickpea Poke
4.
Taco Salad Bowl
5.
Sesame Oil Buckwheat Noodle Salad Bowl

[Preserved food eaten as a side dish]
1.
Eggplant pickles
2.
Cooked Beet Pickles
3.
vegetable pickles
4.
Carrot Lafe
5.
Tofu marinade (3 types)
6.
Cherry Tomato Marinade
7.
Sweet Potato and Lemon Stew
8.
Roasted pickled green onions
9.
Pickled radish without citron
10.
Pickled avocado
11.
Palace vegetable pickles
12.
bean sprout pickles
13.
Lentil Meatballs
14.
Quinoa Meatballs
15.
Mango salsa
16.
Corn salsa
17.
Pineapple salsa

PART 3 Nutritious Meals Made Simple

Foods that promote slow aging
[A special one-bowl dish that adds variety to vegetable and fruit dishes]
1.
Potato Asparagus Gambas
2.
Brussels sprouts and green bean gambas
3.
Broccoli Mushroom Gambas
4.
Zucchini Pesto Pasta
5.
Summer Ratatouille
6.
Cauliflower Kimchi Fried Rice
7.
Steamed seafood with cypress wood
8.
Natto Kimtos

[One-bowl meal with side dishes]
1.
Eggplant Steak
2.
No steak
3.
Cauliflower Steak
4.
Buckwheat and cabbage pancakes
5.
Minari Kongbijijeon
6.
Madul sesame salad
7.
Stir-fried fernbrake and green onion
8.
Stir-fried tofu and seaweed
9.
Vegetable Noodle Egg Nest
10.
seaweed rice
11.
Chive and bean powder stew
12.
Burdock Japchae
13.
Sesame Crust Grilled Tofu
14.
Broccoli and potato flat roast
15.
Accordion Carrots

PART 4 ​​Desserts & Convenience Foods to Fill Your Bored Mouth and Empty Stomach

Q&A to answer your questions about vegetables and fruits
[Healthy Snack Break]
1.
Nut Kimbugak
2.
Tofu Chocolate Mousse
3.
Chickpea popcorn
4.
Apple Peanut Butter Bites
5.
Stir-fried Ginkgo Pepperoncino
6.
Fried zucchini sticks

[Easy to eat and drink smoothies & smoothie bowls]
1.
Green Tea Avocado Smoothie & Broccoli Banana Smoothie
2.
Spinach Pineapple Smoothie & Herb Apple Smoothie
3.
Kale Orange Smoothie & Mango Turmeric Smoothie
4.
Vanilla Banana Smoothie & Peach Yogurt Smoothie
5.
Blueberry Chia Seed Smoothie & Pina Colada Smoothie
6. CCACI Juice & ABCC Juice
7.
Berry Berry Smoothie Bowl & Coffee Energy Smoothie Bowl
8.
Classic Acai Smoothie Bowl & Kiwi Soy Milk Smoothie Bowl
9.
Carrot Cinnamon Smoothie Bowl

[Detox Cleansing Water that Replenishes Moisture]
1.
Strawberry Basil Water & Lemon Pomegranate Water
2.
Orange Rosemary Water & Cucumber Mint Water
3.
Grapefruit Cheongyang Chili Pepper Water & Lime Ginger Water

Program
· 2-week diet program for beginners
· 2-week lunchbox program for office workers
· King's Diet 4-Week Program

Providing information on foods that prevent slow aging and
Includes 110 vegetable and fruit recipes that help prevent diseases such as diabetes, inflammation, and atopy.

With doctors and hospitals no longer taking responsibility for our health, and issues related to aging and disease more prevalent than ever, people are increasingly focused on eliminating toxins from their bodies through a clean diet.
This is author Seungwoo Jo's first cookbook, created for readers striving to achieve their best body.

The author, who escaped obesity and chronic disease by following a '7:3 vegetable and fruit diet', has been communicating with people about the right time to eat and what kind of food to eat according to their biological cycle.
In the process, I heard vivid questions and experiences about the problems encountered when eating vegetables and fruits, and the disadvantages that make it difficult to continue.
When I first started my clean eating journey and realized the need for a recipe book to make it sustainable, I developed 110 diverse menus based on the experiences I'd gathered from readers.

This book is not just a recipe book, but it also contains all the information we need to know, including how to choose healthy ingredients that are essential for preventing aging and reducing inflammation, how to read raw ingredients, and how to correct misinformation about vegetables and fruits.
Starting today, let's use this book to organize the benefits and nutrients of vegetables and fruits, and prepare a healthy table for ourselves and our family through optimal cooking methods.


Menu and to maintain a healthy diet
Providing diet programs tailored to various situations and themes

The ultimate goal of a vegetable and fruit diet is to eat them raw or cooked, which is called a ‘natural plant diet.’
The rule at this time is to keep the liver to a minimum.
Even if it's for health reasons, is this really possible? I'd probably quit after only half a day, let alone three.
But what if you could enjoy this natural plant-based diet?

It is jokingly said that the reason Koreans eat a lot of cooked broccoli is because of the 'jang' (fermented sauce) such as doenjang, ssamjang, gochujang, and chojang.
If you think about it carefully, it really is true.
Don't you eat raw vegetables like carrots and cucumbers dipped in sauce like ssamjang rather than just eating them?
So, we are introducing homemade dips, sauces, and other menu items that can be eaten like a jang but are completely additive-free.
Starting with this, we have included a warm soup that promotes blood circulation and a salad menu that even beginners can make deliciously regardless of the ingredients in any season.
It also includes poke, pickles, and side dishes that can be used in lunch boxes.
We've expanded the menu spectrum to include healthy desserts, smoothies, smoothie bowls, and detox juices, allowing you to choose from a variety of options depending on the situation, so we're confident this is a 100% practical guide.

Finally, we provide a diet program tailored to your lifestyle.
I hope you will feel the changes in your body by referring to the 4-week diet plan for beginners, the 2-week meal prep diet plan, and the diet plan.
With just this one book, you can build the foundational knowledge for a better diet, including how to choose healthy ingredients.
For my health, and for the sake of my retirement, which is guaranteed like a pension, I hope you start eating vegetables and fruits from today.


A food editor from Le Cordon Bleu
With the participation of nutrition and healthy cooking experts
Increasing the reliability of information as well as taste

Since the beginning of this book was for the convenience of the reader, it had to end for the convenience of the reader as well.
So what is the pinnacle of convenience in a cookbook?
I can confidently say that 'taste' and 'information' will come first.
To this end, a food editor from Le Cordon Bleu participated in the development of the menu and recipes.
We created a menu that would break the stereotype that 'vegetables are tasteless' and thoroughly verified it with Director Seungwoo Cho to achieve a taste worthy of fine dining.
Therefore, we are confident that even beginners can easily approach a healthy diet, and that those who are currently maintaining a healthy diet but are tired of the cumbersome and complicated cooking process will be able to enjoy cooking again.
We've compiled useful information, including nutritional information, recommended intake, and allergies, into an easy-to-read format.
This section was reviewed by an expert who studied food nutrition and healthy cooking and wrote health-based cookbooks such as smoothies and baby food.
It provides helpful information, including the process of oil oxidation, which is a hot topic these days, as well as the uses and selection methods of various foods, so you can avoid false information and receive help in many ways.