12 Steps to Whole Foods

Avoiding Bad Fats, Enjoying Good Fats
Potato-Artichoke-Asparagus Soup
1 pound asparagus, cleaned, trimmed, and cut into bite-sized pieces
2 stalks celery, chopped
3 potatoes, washed and chopped
1 yellow onion, chopped
4 C water
1 can (14 oz.) artichoke hearts, drained and chopped
2 cans (14 oz.) coconut milk
2 Tbsp. cornstarch
1 tsp. sea salt
½ tsp. paprika
½ tsp. dried (or 1 Tbsp. fresh, chopped) tarragon
1 tsp. dried (or 2 Tbsp. fresh, chopped) basil
Bring the water to boil, then add the asparagus, celery, potatoes, and onion. Cover and reduce the heat to
medium low and simmer 20 min. Add the artichoke hearts and simmer another 10 min. In a blender, blend the
coconut milk, cornstarch, salt, paprika, tarragon, and basil. Add the blend to the simmering vegetables and heat
to boiling, then simmer on low/medium until thickened, stirring frequently.
Broccoli-Rice Bake with Coconut Curry Sauce
2 C brown rice, rinsed well
4 C water
1 can (14 oz.) coconut milk
1 Tbsp. cornstarch
1 Tbsp. curry powder
½ C chopped cilantro
¼ C fresh parsley (or 1 Tbsp. dried)
2 tomatoes, chopped
1½ tsp. sea salt
3 stems of broccoli (including most of stalk), cut into bite-sized pieces
8 oz. mushrooms, washed well and cut in thirds
2 Tbsp. coconut oil
Bring the water and rice to a boil, turn down to medium low, cover, and simmer for 45 min. In a large wok or
frying pan, lightly sauté broccoli on medium high for 5 min., then add mushrooms and sauté another 2 min. In
a blender, blend coconut milk, cornstarch, curry powder, and salt. Add the blend to the vegetables and heat on
medium high, stirring frequently, gradually reducing to a simmer until sauce is thickened. Toss mixture gently
into brown rice, along with the parsley, tomato, and cilantro. Serve hot. Serves 6-8.
© Copyright Robyn Openshaw 12 Steps to Whole Foods 111