12 Steps to Whole Foods

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Sprouting and Dehydrating Sprouted Hummus Spread 1 can garbanzo beans (chickpeas), rinsed well (Optionally, substitute half-sprouted chickpeas: soak ½ C dry chickpeas overnight, drain, then rinse twice a day for two days.) 3 cloves garlic 1 C fresh parsley, chopped ½ C raw sesame tahini ½ C fresh lemon juice 3 Tbsp. extra virgin olive oil 1 Tbsp. sea salt Blend all ingredients in a high-powered blender until smooth, using a spatula to scrape the sides. 220 12 Steps to Whole Foods © Copyright Robyn Openshaw
Sprouting and Dehydrating Roasted Eggplant Spread 1 medium eggplant 1 red or white onion, peeled 2 red bell peppers, seeded 3 garlic cloves, minced ¼ C extra virgin olive oil 1 tsp. sea salt ½ tsp. freshly ground black pepper 1 Tbsp. tomato paste Preheat oven to 400°. Chop the eggplant, bell pepper, and onion into cubes approx. 1" square and then toss them with the garlic, olive oil, salt, and pepper. Roast them on a baking sheet for 45 min. until lightly browned and soft, turning once during cooking. Put the mixture into a high-powered blender, add the tomato paste, and pulse until chunky-smooth. Salsa I collect many salsa recipes, but this one’s my enduring favorite. Salsa is the greatest thing to make in the highpowered blender—no more chopping, so a big batch takes just five minutes! 10+ medium tomatoes 1 lg. or 2 med. onions 5-10 cloves garlic 1 jalapeño pepper 1 Anaheim pepper 2-5 tsp. chili powder 1-2 tsp. cumin 1-2 tbsp. fresh lemon or lime juice sea salt and freshly ground pepper to taste 1 bunch cilantro (you can put it directly into the high-powered blender, but I like to chop this one ingredient by hand and add it at the end—the machine can make it a bit stringy) optional: 1 bell pepper, chopped optional: 2 chopped avocados and 1 can black beans, rinsed and drained Place all ingredients (except half of the tomatoes, and any optional items) in a high-powered blender. Blend until smooth, then add the reserved tomatoes, already chopped cilantro, and any optional items. Pulse until desired chunky consistency is achieved. © Copyright Robyn Openshaw 12 Steps to Whole Foods 221
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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 BELL
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Reaping a Gardener’s Rewards Carr
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Reaping a Gardener’s Rewards Char
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Reaping a Gardener’s Rewards KALE
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Reaping a Gardener’s Rewards SPIN
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Reaping a Gardener’s Rewards Zucc
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Reaping a Gardener’s Rewards Vani
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CHAPTER 6 Making Plant-Based Main D
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Making Plant-Based Main Dishes Amer
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Making Plant-Based Main Dishes What
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Making Plant-Based Main Dishes Mill
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Making Plant-Based Main Dishes 4. D
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Making Plant-Based Main Dishes © C
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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 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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Page 267 and 268: CHAPTER 9 Replacing White Flour wit
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Replacing White Flour with Whole Gr
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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 ©
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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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