12 Steps to Whole Foods

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Making Plant-Based Main Dishes * Whole-Grain Couscous with Vegetables 1 C whole-grain couscous 1¼ C water ½ can black beans, rinsed and drained well ½ C carrots, diced very small 1 bell pepper (red, orange, or yellow), diced very small 1½ green onions, diced 1 C mushrooms, sautéed for 2 min. in 2 tsp. olive oil 1 Tbsp. grated lemon zest ¼ C each fresh parsley and cilantro, chopped ½ Tbsp. cumin 1 tsp. sea salt freshly ground pepper to taste optional: C fresh mint, chopped Bring the water to a boil in a large pan, add the couscous, then turn off the heat. Cover the pan and let it sit for 20 min. Mix all the other ingredients in a bowl, then add the mixture to the couscous. Toss with dressing (below) and serve warm. Serves 4-6. Dressing: C extra virgin olive oil 1 Tbsp. flaxseed oil ¼ C fresh lemon juice 1 tsp. ground turmeric Shake all ingredients in a pint jar and stir into warm couscous mixture. 194 12 Steps to Whole Foods © Copyright Robyn Openshaw
Making Plant-Based Main Dishes * Potato-Garbanzo Curry ¾ C dried garbanzo beans (chickpeas) ½ C brown rice, uncooked 2 C water 1 yellow onion, chopped 1 Tbsp. extra virgin olive oil ½ tsp. cinnamon tsp. cloves ¼ tsp. allspice 2 C chopped new (red) potatoes 1 C vegetable broth ¼ C water ¾ tsp. sea salt ¼ C organic peanut butter (no rapeseed oil or corn syrup/sugar added) 1 Tbsp. red curry paste (for medium-hot; use less if you prefer less spiciness) C molasses Rinse and drain the garbanzo beans and brown rice together, and then soak them in water overnight and then drain well. Bring 4 C water to a boil, add the garbanzos and rice, then reduce the heat and simmer for 50 to 60 min. until the water is absorbed. Sauté the onions in the oil until tender, add the spices and potatoes, and sauté together briefly. Add the vegetable broth, ½ C water, and salt. Simmer until potatoes are tender (about 30 min.). Add the garbanzos and rice, peanut butter, curry paste, and molasses and heat through. Serve hot. Serves 4-5. © Copyright Robyn Openshaw 12 Steps to Whole Foods 195
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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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Page 221 and 222: CHAPTER 7 Sprouting and Dehydrating
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Page 239 and 240: Sprouting and Dehydrating KALE CHIP
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Page 245 and 246: CHAPTER 8 Preserving Raw Foods with
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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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