12 Steps to Whole Foods

Replacing White Flour with Whole Grains
Turnip Buckwheat Casserole (1)
2 C hulled buckwheat, dry roasted (you can buy it this way or roast it yourself)
¼ C extra virgin olive oil
4 cloves garlic, peeled and minced
10 baby (or 2 medium) turnips, diced
1 large yellow onion, diced
2 large carrots, diced
4 C vegetable broth or stock
Sauce:
½ C cashews
2 Tbsp. brown mustard
½ C water
½ tsp. cayenne
Sauté the buckwheat, garlic, turnips, onion, and carrots in the olive oil until tender crisp. Add the vegetable
broth, then pour the mixture into a baking dish. Stir until well blended, then bake at 350° for 30 min. Blend the
sauce ingredients in a high-powered blender pour the sauce over the casserole and serve.
Bulgur-Stuffed Sweet Peppers (2)
I like this recipe as a whole dinner, and I don’t even make a salad to go with it because you get an entire bell
pepper plus other raw veggies in one serving.
1 C bulgur
1 C boiling water
1 can chickpeas (garbanzo beans), rinsed and drained (or 1½ C home-cooked)
2 Roma tomatoes, chopped
4 green onions, chopped (use most of the green part)
2 avocados, chopped
5 yellow, red, or orange bell peppers, washed, cored, sliced in half
Dressing:
¼ C fresh lime juice
¼ C extra virgin olive oil
½ tsp. sea salt
freshly ground pepper to taste
½ tsp. cayenne
Pour the bulgur into the boiling water, then remove it from the heat and allow it to sit for 30 min. Put the
dressing ingredients in a mixing bowl and stir with a fork. Add the cooked bulgur and all remaining ingredients
except the peppers to the dressing and mix. Stuff the pepper halves with the bulgur mixture and serve.
© Copyright Robyn Openshaw 12 Steps to Whole Foods 267