Nutritionist Jonny Bowden is out to set the record straight: Food is the best medicine, as long as you choose wisely. In his latest book, The 150 Healthiest Foods on Earth, Bowden shares what he deems the backbone of a healthful life—nature’s greatest foods. In 2008, the author and weight-loss expert will release two new books, The Most Effective Natural Cures on Earth and The Healthiest Meals On Earth.

What inspired you to write The 150 Healthiest Foods on Earth?

I wanted to take the Hippocrates expression “Let food be thy medicine” to new heights! There’s a ton of research on the healing compounds found in foods, and I wanted to put it all in one place.

What’s an important food we don’t get enough of?

I think the bigger problem is what we get too much of—processed arbohydrates. They’re much more harmful than even fats, which many people believe are inherently bad.

What vitamins and minerals are most Americans lacking?

Most everyone needs more vitamin D, and at least three-quarters of the population is low in magnesium. But there are dozens of phytochemicals (plant chemicals like flavonoids) that have anti-inflammatory, antioxidant, and anticancer properties. If a person isn’t eating about nine servings of vegetables a day, he’s not getting the benefits of these great compounds.

What’s a food most people shy away from, but would love if they tried it?

Sardines are one of the most underrated health foods of all time, followed by pumpkin, guava, and beets. What are some tricks to avoid holiday weight gain? Never arrive at a holiday meal hungry. Even a cup of soup or a small salad eaten before the gathering will naturally cut your caloric intake. A spiritual trick: First visualize the meal—make a list of what you will and will not eat. Then picture yourself following through with the plan.

What are some energy packed snacks for a long day of travel this holiday season?

Anything with protein. Turkey and tomatoes, celery and almond butter, nuts and string cheese—real, unprocessed food is always best. Name some supplements you can’t live without. My list is so long you’d think I’m crazy, but if I’m on a desert island and can only take a few, I would say fish oil, alpha-lipoic acid, and vitamin D.

What’s your personal mantra, your secret to living a healthful life?

Be in love. Be around animals. Get outdoors. Stay connected. Take the attention off yourself. Give back. Practice gratitude, consciousness, and mindfulness in everything you do, from eating to breathing.

Jonny Bowden, shares the following recipe—one of his favorites. For more recipes and information, visit jonnybowden.com.

Almond Crunch Granola
Makes 16 cups

3 cups uncooked rolled oats
1½ cups unsweetened shredded coconut
½ cup wheat germ
1 cup sunflower seeds
1/4 cup sesame seeds
1/2 cup raw honey
1/4 cup oil
1 cup slivered, blanched almonds
½ cup raisins (optional)

1. Preheat oven to 225°F. Coat large, heavy baking pan with cooking spray.
2. Combine oats, coconut, wheat germ, sunflower seeds, and sesame seeds in large mixing bowl. Toss thoroughly.
3. Combine honey and oil. Add to dry ingredients, stirring until well mixed. Gradually add ½ cup cold water, stirring mixture until crumbly.
4. Pour mixture into prepared baking pan, and spread evenly to edges of pan.
5. Place pan on middle rack of oven and bake 1½ hours, stirring every 15 minutes. Add almonds  and bake ½ hour longer, or until crisp.
6. Turn oven off, add raisins and cool cereal in oven.
7. Remove from oven, and put in tightly covered container. Store in cool, dry place.

PER SERVING (½ CUP): 312 CAL; 9 G PROT; 19 G TOTAL FAT (5 G SAT FAT); 29 G CARB; 0 G CHOL; 9 G SOD; 6 G FIBER; 11 G SUGARS