A vibrant guide to healthy eating from Maria Kardakova, a scientist and promoter of a healthy lifestyle. It has everything you need to make your diet varied and healthy: photographs of dishes, 100+ “colorful” recipes, a habit analysis test, a tracker, a menu, and a salad designer.

The book has five “colored” sections: green, yellow, orange, red, and purple — based on the rainbow principle. Each color is associated with important topics of healthy eating: immunity and energy, heart and brain function, beauty and longevity.

Maria Kardakova provides scientific commentary, cites research, and many useful tips that will help you feel better every day. The author relies on evidence-based science, which, like the dishes, is presented in an easy and entertaining way. And it also shows how to take care of yourself and your loved ones without stress, complex planning, and extra effort.

Instead of strict plans and prohibitions, there are culinary experiments and new taste experiences. Recipes are made from affordable and seasonal products: plum salad, tomato tart, oatmeal muffins with pear... And most importantly, they can be prepared with one hand and adapted to your preferences and rhythm of life.

This book is for those who...

— Want to make every day brighter and tastier
— Are tired of the monotony and are looking for delicious recipes for healthy dishes
— Lead a healthy lifestyle or want to start
— Care about the health of the whole family
— Want to eat right and tasty, without diets, breakdowns and anxiety

Highlights of the book

— Quick and tasty recipes for adults and children
— Scientific commentary and explanations from the author
— Bright inspiring photographs
— Food and cooking are presented not as a boring process, but as a source of joy
— Recipes suitable for vegetarians and vegans
— Additional materials: habits and lifestyle test, 'Eat a Rainbow' tracker, weekly menu, salad designer, vitamin and mineral guide

From the author

Variety and color are the key to health, energy, and joy every day. As a scientist and nutritionist, I deeply believe that a person's health begins with what they put on their plate.

Gut microflora and immunity is an area that fascinates me with its complexity and versatility. And at the same time, it is simple in the sense that we can manage it through daily habits and food choices. That's why my dissertation focuses on the gut microbiota and its connection to health and lifestyle.

Food shouldn't just be healthy, it should also be exciting—I'll show you how easy and fun it is to prepare vibrant dishes from affordable ingredients that nourish both body and soul. You're sure to develop a love for food through the pages of this book.