12 Steps to Whole Foods

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Reaping a Gardener’s Rewards Beets in Spicy Mustard Sauce 3 pounds fresh beets, washed and trimmed ½ C extra virgin olive oil ½ C cashews ¼ C spicy brown mustard 2 Tbsp. lemon juice 4 cloves garlic, minced ½ tsp. thyme ½ tsp. freshly ground pepper Steam the beets for 60 min. or until tender. Drain and cool just until the beets can be handled. Peel and cut them into ¼" thick slices. Purée remaining ingredients until smooth in a high-powered blender. Pour over warm beets and toss gently. Serve warm or cooled. Marinated Steamed Beets 2 pounds beets, washed and trimmed C fresh lemon juice C extra virgin olive oil C fresh (or 2 Tbsp. dried) dill weed or basil Steam the beets for 60 min., cool, then peel and slice them ¼" thick. Purée the oil, lemon juice, and herbs in a high-powered blender. Pour the mixture over the beets, toss gently, and marinate in the fridge for several hours. Other Recipes Hot-Pink Breakfast Smoothie (3) (page 285) Kimchi (page 243) Sprouted Quinoa Salad (page 70) 142 12 Steps to Whole Foods © Copyright Robyn Openshaw
Reaping a Gardener’s Rewards BELL PEPPER RECIPES Lentil-Stuffed Peppers 6 large or 8 small green or red bell peppers 2 Tbsp. extra virgin olive oil 1 large onion, chopped 3 cloves garlic, chopped 1 C dry lentils, washed 1 can vegetable broth ½ C fresh parsley, chopped 8 oz. pkg. mushrooms, chopped 1 C walnuts, chopped 1 piece whole-wheat bread, diced and air dried for 24 hours 2 Tbsp. Bragg Liquid Aminos (page 338) 1 tsp. paprika 1 tsp. sea salt ¼ tsp. freshly ground pepper 1 (14-16 oz.) can crushed tomatoes 1 (8 oz.) can tomato sauce 1 Tbsp. red wine vinegar 1 Tbsp. agave (raw, organic) 1 C pepper jack cheese, cubed optional: 2 eggs (organic, free-range), lightly beaten Heat the oil and sauté the onions and 2 cloves of garlic for 1 min. Add the lentils and broth, reduce the heat, cover, and simmer for 45 min. or until the lentils are tender. Remove the mixture from the heat and stir in all other ingredients except for the peppers, crushed tomatoes, and cheese. Wash the peppers well and slice the tops off, setting them aside. Remove the seeds, then stuff the peppers with the lentil mixture and put the cubed cheese on top. Cover each pepper with a top. Pour the can of crushed tomatoes in a 9"x13" baking dish. Place the peppers in the dish, cover it with foil, and bake at 350° for one hour. Serve with tomato sauce spooned over each serving. © Copyright Robyn Openshaw 12 Steps to Whole Foods 143
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12 Steps to Whole Foods by Robyn Op
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Table of Contents Table of Contents
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Table of Contents Cabbage Salad Dre
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Table of Contents Kale Recipes . .
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Table of Contents Parmesan Flax Cra
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Table of Contents Nut Milk (3) . .
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About the Author Robyn Openshaw gre
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Now she has 12 Steps to Whole Foods
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The 12 Steps program is a well rese
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Over the years, I have learned a lo
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I knew a “whole-foods diet” was
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Foreword By family physician Denise
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Foreword GSG nutrition is compatibl
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Preface You’ve always wanted to e
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Preface If you struggle with your w
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Introduction What Is the Goal of Th
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Introduction Finally, have a basic
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Introduction Nutrition is no differ
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Introduction Keep your talk about n
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Introduction sugary foods for even
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Introduction Don’t I Need to Eat
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Introduction Fourth, I strongly rec
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Introduction Document any “cleans
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Introduction I’ve invited the att
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Introduction business, family—the
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CHAPTER 1 Bye-Bye, Stimulants — H
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Bye-Bye, Stimulants — Hello, Gree
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CHAPTER 2 Making Salad the Star You
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Making Salad the Star This month, u
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Making Salad the Star Why Maximize
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Making Salad the Star Money-Saving
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Making Salad the Star © Copyright
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Making Salad the Star Tomato-Onion-
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Making Salad the Star Christmasy Sa
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Making Salad the Star Waldorf Salad
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Making Salad the Star Southwest Sal
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Making Salad the Star © Copyright
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Making Salad the Star Beet-Pear-Fet
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CHAPTER 3 Dressing Up Your Salads Y
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Dressing Up Your Salads High-Nutrit
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Dressing Up Your Salads Your Journa
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Dressing Up Your Salads © Copyrigh
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Dressing Up Your Salads Strawberry-
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Dressing Up Your Salads Cabbage Sal
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Dressing Up Your Salads Maple Syrup
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Dressing Up Your Salads Ginger-Miso
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Page 117 and 118: CHAPTER 4 Avoiding Bad Fats, Enjoyi
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Page 179 and 180: CHAPTER 6 Making Plant-Based Main D
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Making Plant-Based Main Dishes Avoc
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Making Plant-Based Main Dishes * Po
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Making Plant-Based Main Dishes © C
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CHAPTER 7 Sprouting and Dehydrating
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Sprouting and Dehydrating Note the
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Sprouting and Dehydrating What Food
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Sprouting and Dehydrating The Virtu
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Sprouting and Dehydrating Your Jour
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Sprouting and Dehydrating © Copyri
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Sprouting and Dehydrating Cocoa Alm
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Sprouting and Dehydrating Green Pes
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Sprouting and Dehydrating © Copyri
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Sprouting and Dehydrating KALE CHIP
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Sprouting and Dehydrating OTHER REC
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Sprouting and Dehydrating Roasted E
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CHAPTER 8 Preserving Raw Foods with
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Preserving Raw Foods with Natural P
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CHAPTER 9 Replacing White Flour wit
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Replacing White Flour with Whole Gr
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CHAPTER 10 Starting Your Morning Of
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Starting Your Morning Off Right In
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Starting Your Morning Off Right Hot
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Starting Your Morning Off Right Hig
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Starting Your Morning Off Right Spr
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Starting Your Morning Off Right Hig
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Starting Your Morning Off Right ©
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Starting Your Morning Off Right Chi
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CHAPTER 11 Creating Delicious Whole
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Creating Delicious Whole-Food Treat
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CHAPTER 12 Achieving an Alkaline In
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Achieving an Alkaline Inner Terrain
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APPENDIX A Recipe Ingredients These
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Recipe Ingredients Coconut liquid.
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APPENDIX B GreenSmoothieGirl Resour
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GreenSmoothieGirl Resource Library
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APPENDIX C References Chapter 1 1.
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Index Symbols “Cheesy” Collard
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Index bay leaf Chipotle Black Bean-
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Index Whole-Grain Pasta with Thai C
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Index Coconut-Oat Cookies recipe 32
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Index green beans, why grow in 126
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Index leek Green Lentil Soup 187 Tu
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Index Buckwheat Asparagus Stir Fry
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Index purslane nutrition facts 40 R
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Index sprouting almond recipes 210
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Index whole-grain couscous, Whole-G
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12 Steps to Whole Foods

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