Whole New Diet

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Perhaps most nefariously, industrialization means that even diets that seem balanced can contain too much of a seemingly good thing. Just as corn begat the now ubiquitous high-fructose sweetener, soy oil now accounts for 80 percent of all liquid fat consumed in the United States. Anything processed or prepared probably contains the stuff, which is extracted from soy beans with a solvent that contains commercial hexane--also used in gasoline, glue, and heavy-duty cleansers. Soy oil shows up in cereal, bread, snack items, frozen foods, and imitation dairy and meat products.

"When I get overwhelmed or just plain confused by a product I'm unfamiliar with, I ask myself two questions," Swanson says. "If pressed, could I make this in my own kitchen? Can I explain how this is made to a young person?"

If you're interested in decreasing soy, forgo vegetable oils and margarines, many of which are made from soy, and consider using almond oil, cultured organic and clarified butter, or coconut, pistachio, and pumpkin seed oils.

While you're at it, Swanson also suggests pulling all the white stuff from your shelves--flour, sugar, rice, and bread. "This kicks off the creative process," she says. Then follow the five steps outlined in Super Natural Cooking.

Build a Natural Foods Pantry
Swanson explains how to dump the white stuff, and introduce a variety of flours and whole grains. This chapter also navigates oils and fats, and decodes natural sweeteners, such as agave nectar, molasses, and brown rice syrup, that take the place of granulated sugar.

Explore a Wide Range of Grains
Swanson advises, "Don't try to make the transition overnight," and previews grains such as barley, farro, millet, and quinoa, which due to its high protein content is great for vegetarians decreasing their soy in-take. Recipes include Wild Rice Flour Pancakes, Do-It-Yourself Power Bars, and Risotto-Style Barley.

Cook by Color
Color-saturated vegetables are rich in healthy phytonutrients, such as lutein and beta-carotene. Eating a variety of them is not a revolutionary idea, writes Swanson, but it is often overlooked. Rainbow-hued treats include Baked Purple Hedgehog Potatoes, Sweet Potato Spoon Bread, and Agua de Jamaica.

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