Eat Real Food or Else: A Low Sugar, Low Carb, Gluten Free, High Nutrition Cookbook for the 21st Century

Amazon.com Price: $40.00 (as of 26/09/2023 13:22 PST- Details)

This beautiful cookbook explains how to use food for maximum enjoyment, while promoting vitality and a healthy metabolism that fights modern ailments such as high blood sugar, chronic inflammation, low energy and weight gain. Striving to avoid excesses and dogmatism, this book advocates a way of eating that finds an echo in various “modern” diets, including Atkins, Paleo, Whole 30 and Mediterranean. It provides simple, yet scientifically accurate, justifications together with delicious recipes that illustrate the principles. It encourages the readers to consume a wide variety of fresh foods, selecting low sugar, low carb (and as such gluten-free), unprocessed ingredients with the highest possible nutritional value. It offers: Nutritional advice based on the broad view of the entire body. 90 recipes with color photographs for each step. Detailed explanations about the effects of various foods on our metabolism. Tools to make informed choices. Perspectives from which to examine existing diets. Because of the huge complexity of our body, nutrition cannot be reduced to simplistic rules. However, some principles do exist, myths must be debunked. You will not find here a one-size-fits-all diet, but methods to listen to your body and adapt your diet accordingly. 

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From Kirkus Reviews–

Science and food writing combine in this cookbook, which offers a new way to look at the American diet. 


Eating healthfully can be hard in this day and age, particularly with so many opinions and so much advice about the subject out there. This work is armed with the mindset that “real food”–that is, food that’s natural and not overly processed–is key to a healthy diet, and it explores what and how much to eat and when to eat it. 

The book’s rules are simple: readers should seek out food that’s colorful, micronutrient-rich, whole, and comes from healthful sources. After examining the “ideal” plate of food, the work explains common diet buzzwords, such as “glycemic index,” and the roles that fats, carbohydrates, and sugar play in American diets. Then there’s a recipe section, divided into categories such as “Soup, Salads & Appetizers,” “Vegetables,” “Main Courses,” and “Breakfast, Snacks & Condiments.” Also included are breakout sections on everything from cruciferous vegetables and their benefits to what cooking oils to avoid. 

Nguyen (Cuisine de Montagne Pas à Pas, 2012, etc.), a culinary writer; Nichols (Quantitative Medicine, 2016), a doctor; and debut author Vollmar, a chef, are all trained professionals in their respective fields, and as a result, they leave no stone unturned in this book. 

One should always consult with one’s physician before starting a new diet, but the authors lay out the diet in this work in an easy-to-understand manner. It’s not necessary to read the science to understand the recipes, but they do combine to provide a holistic approach to healthy eating. Recipes such as “Spring Ratatouille,” “DuckCassoulet,” “Parmesan Crackers,” and “Asparagus and Collard Greens Slaw” boast full-color pictures of the step-by-step process as well as of the finished result. The simple instructions make the work manageable for novice chefs. 

For readers looking to eat better or just whip up something delicious, this cookbook may be just the (meal) ticket. An easy-to-follow guide to a healthier lifestyle featuring delicious recipes.
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From the Author

I hope you will enjoy the recipes in this book as much my family does. I use them (sometimes with variations) almost every day, and also for festive occasions, or when I have friends over.

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This beautiful cookbook explains how to use food for maximum enjoyment, while promoting vitality and a healthy metabolism that fights modern ailments such as high blood sugar, chronic inflammation, low energy and weight gain. Striving to avoid excesses and dogmatism, this book advocates a way of eating that finds an echo in various “modern” diets, including Atkins, Paleo, Whole 30 and Mediterranean. It provides simple, yet scientifically accurate, justifications together with delicious recipes that illustrate the principles. It encourages the readers to consume a wide variety of fresh foods, selecting low sugar, low carb (and as such gluten-free), unprocessed ingredients with the highest possible nutritional value. It offers: Nutritional advice based on the broad view of the entire body. 90 recipes with color photographs for each step. Detailed explanations about the effects of various foods on our metabolism. Tools to make informed choices. Perspectives from which to examine existing diets. Because of the huge complexity of our body, nutrition cannot be reduced to simplistic rules. However, some principles do exist, myths must be debunked. You will not find here a one-size-fits-all diet, but methods to listen to your body and adapt your diet accordingly. 

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