12 Steps to Whole Foods

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Making Plant-Based Main Dishes * Sticky Rice with Peanut Sauce Peanuts are actually legumes, so in this dish you have the blend of amino acids in the legume plus the grain, for your body to assemble a very filling “perfect protein.” If you don’t like rice very “sticky,” don’t soak it overnight, and cook it in 4 C of water rather than 3 C. Asian ingredients can be found in the Asian section of a grocery market or in health food and Asian markets. 2 C brown rice 3 C water 1 small yellow onion, chopped 1 tsp. Extra virgin olive oil 1 Tbsp. dried basil ½ tsp. sea salt C organic peanut butter 1½ Tbsp. Umeboshi plum paste (page 339) ½ - 1 Tbsp. red curry paste (depending how spicy you like it) 1½ Tbsp. fish sauce 3 Tbsp. fresh lemon juice C dry-roasted peanuts, chopped ¾ C cilantro, finely chopped ¼ C parsley, finely chopped Wash and rinse the brown rice well. Cover with water and soak overnight, then drain well. Bring the water to a boil in a saucepan and add the brown rice, basil, and salt. Cover the pan and place it in a 350° preheated oven, then turn the oven off and leave the rice there for several hours to absorb the water. (Or, if you are in a hurry, simmer it covered on the stove top for 45 min. instead.) In a small skillet, sauté the onion in the olive oil. Blend the peanut butter, Umeboshi paste, red curry paste, fish sauce, and lemon juice in a small bowl by hand. Stir both mixtures into the cooked rice along with the peanuts, cilantro, and parsley. Serves 4-5. 192 12 Steps to Whole Foods © Copyright Robyn Openshaw
Making Plant-Based Main Dishes Avocado Basmati Rice 1½ C water ¾ C basmati brown rice, rinsed well ½ tsp. sea salt ¼ tsp. ground cardamom 3 whole cloves tsp. freshly ground pepper tsp. turmeric 1 bay leaf ½ C green beans, washed, trimmed, and cut into 1" pieces ½ C carrots, chopped ½ C celery, chopped Bring the water to a boil, add all the other ingredients, and stir well. Cover, reduce to medium-low heat, and cook for 45 min. Serve topped with cold avocado sauce (below). Serves 4-6. Avocado Sauce: 1½ ripe avocados 1½ cloves garlic, minced ½ Tbsp. fresh lemon juice 1½ Tbsp. white wine vinegar ½ tsp. sea salt ½ tsp. red pepper flakes 1 tsp. Dijon mustard Mash avocados by hand in a small bowl. Add all the other ingredients and mix well. © Copyright Robyn Openshaw 12 Steps to Whole Foods 193
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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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Dressing Up Your Salads Pesto Vinai
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Dressing Up Your Salads © Copyrigh
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CHAPTER 4 Avoiding Bad Fats, Enjoyi
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Avoiding Bad Fats, Enjoying Good Fa
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CHAPTER 5 Reaping a Gardener’s Re
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Reaping a Gardener’s Rewards chur
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Reaping a Gardener’s Rewards Wher
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Reaping a Gardener’s Rewards red,
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Reaping a Gardener’s Rewards Why
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Reaping a Gardener’s Rewards You
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Reaping a Gardener’s Rewards You
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Reaping a Gardener’s Rewards How
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Reaping a Gardener’s Rewards Our
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Reaping a Gardener’s Rewards © C
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Reaping a Gardener’s Rewards © C
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Page 179 and 180: CHAPTER 6 Making Plant-Based Main D
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Page 221 and 222: CHAPTER 7 Sprouting and Dehydrating
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Page 233 and 234: Sprouting and Dehydrating Cocoa Alm
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Page 245 and 246: 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 fer
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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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