The Art and Science of Regenerative Eating: Building Better Health One Meal at a Time

Eat mostly fruits and veggies—mostly raw—and
keep carbs, dairy, flesh & soy proteins separate
to regain and retain better health!

Take my FoodMagick 4-Day Challenge
and feel for yourself what a difference
Regenerative Eating can make!

Hello and welcome, Friend!

My name is Sandra Mach, and I am
a Regenerative Eating practitioner
who wants to help you learn how
easy and delicious it can be to
achieve the best health of your life
just by playing with your food.

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Oil Dressings

Use these on any salad, drizzle on cooked veggies, etc. Some ingredients will limit the kinds of foods the dressing can be used on, so pay attention!



- Olive oil, flaxseed oil, or a mix of both (dressing should be refrigerated if using any flaxseed oil)

- Herbs such as basil, oregano, thyme, sage, rosemary, cilantro, etc blended to taste (make different batches with different blends for “themed” dressings)

- Dried minced garlic, onion, and other vegetables as desired (Litehouse makes freeze-dried herb and minced veggie blends that taste great)

- Tomato, lemon, lime, orange, grapefruit, or other acid fruit bits or juice can be added for vinaigrette-style twang (do not use acid fruit dressing when carbs or starchy veggies are included in the meal).

Pour ¼ to ½ Cup olive oil into a container suitable for spooning or pouring from later. Add herbs and dried minced veggies to taste. Experiment with it—start with a small amount like 1 tsp and let sit for 10 minutes before tasting, then adjust as needed.


For vinaigrette-style, add 1 part acid fruit juice and/or crushed tomato to 3 parts oil, and keep refrigerated. (Use on salads or veggies served with protein, not with carbs.)



White Sauce

Great to use with starches and starchy veggies. Omit flour (or substitute soy flour) to use with protein meals.



½ stick butter
2 Tblsp flour
1 Cup thin cream
Sea salt and paprika to taste

Melt butter in heavy saucepan over low heat. Stir in flour with a wire whisk. Cook 3 minutes on low, stirring constantly. Do not allow the mixture to brown. Gradually stir in cream, whisking constantly. Cook over low heat for 3 to 5 more minutes until sauce begins to thicken. Season to taste.


Add minced onion, garlic, carrot, parsley, basil, oregano, etc to taste, and to complement the meal.



Primavera Sauce

Made as shown below, this sauce can be used with any type of food. If you must add tomatoes, then it can only be used with alkaline or protein meals, not with any carbs.



½ Cup fresh broccoli florets, chunked
½ Cup thin-sliced or matchstick carrots
½ Cup chopped onion
½ Cup zucchini chunks
½ Cup chopped green bell pepper
½ Cup chopped red bell pepper
2 cloves garlic, minced
2 Tblsp olive oil
2 Tblsp heavy cream
½ tsp basil
½ tsp rosemary
½ tsp oregano
½ tsp thyme
6 oz Philadelphia Cooking Crème
Sea salt and paprika to taste

Soften veggies by microwave steaming them in covered bowl(s) with 1 Tblsp water per Cup of veggies, cook on high for 3 minutes. In the meantime use a large, deep pan to sauté garlic in olive oil on medium heat until fragrant, add onion and cream and sauté another 2 minutes. Stir in softened veggies and herbs, mix well and let cook 5 minutes. Dollop spoonfuls of Cooking Crème onto veggies and stir together thoroughly, cooking another 5 minutes. Reduce heat to low, add sea salt and paprika, and simmer 5 minutes more.


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Recipe Index