12 Steps to Whole Foods

Making Plant-Based Main Dishes
* Pasta with Creamy Sauce and Greens
8 oz. whole-grain penne, cooked according to directions
1 can kidney beans, rinsed and drained (or 1¼ C home-cooked)
1 lb. kale, washed and finely chopped
2 Tbsp. extra virgin olive oil
½ C oat groats, soaked and sprouted 1-2 days (overnight, minimally)
½ C water
¼ C tahini
1 tsp. Original Himalayan Crystal Salt
1 tsp. cornstarch (or more/less, depending how thick you want the sauce to be)
¼ C Bragg Liquid Aminos (see Appendix A)
2 green onions (including the green part)
Sauté the kale in the olive oil until it is very tender. Add the kidney beans and continue cooking until they are
hot. Purée the oats, water, onion, tahini, salt, cornstarch, and Liquid Aminos in a high-powered blender until
smooth. Toss together the sauce and just-sautéed greens/beans mixture with the hot, cooked pasta. Serve
immediately. Serves 6-8.
* Country Market Stew
¾ C dried multi-bean mix, sorted and washed well
½ C brown rice, rinsed well
1½ cans vegetable broth
1 can diced tomatoes, with juice
2 Tbsp. fresh lime juice
1½ C water
1 tsp. garlic powder
¼ tsp. ground pepper
1 yellow onion, chopped
1 can chopped green chili peppers, drained
Soak the beans overnight, then drain. Add the water and vegetable broth to the beans and bring to a boil.
Reduce the heat and simmer for 1 hour (or longer, if the beans are very old), until they are beginning to be
tender. Add all the remaining ingredients except the lime juice and simmer 45 min. Stir in the lime juice and
serve. Serves 6-8.
© Copyright Robyn Openshaw 12 Steps to Whole Foods 185