12 Steps to Whole Foods

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Replacing White Flour with Whole Grains Red Quinoa Arugula Salad (2) You have five quinoa recipes to try in Chapter 6 (“Quinoa Main Dish Recipes” on page 172). Here’s another interesting one using a different variety of my favorite grain that is delicious, quick to prepare, and high in protein. 2 C red quinoa, rinsed well and drained in a fine strainer 4 C water 1 Vidalia (sweet) onion, diced ½ C shelled pistachios, chopped 5 oz. package of arugula, chopped ½ C dried apricots, soaked, drained, and chopped juice of 1 orange juice of 1 lemon 2 cloves garlic, diced ½ C flaxseed oil ½ tsp. sea salt Bring the water to a boil, add the quinoa, cover, and reduce the heat. Simmer for 20 min., then drain any excess water and cool. In a serving bowl, whisk the juices, garlic, salt, and oil together. When the quinoa is cooled, toss all the ingredients well in dressing and serve immediately. 268 12 Steps to Whole Foods © Copyright Robyn Openshaw
Replacing White Flour with Whole Grains No-Knead Sourdough Dill Bread and Variation (2) I like making this bread because it takes very little of my time. You never touch the dough, so if it’s sticky, it doesn’t matter, because you pour it into the pans using a rubber spatula. 5 C whole-wheat flour (optionally, ½ spelt or kamut; also optionally, up to 1 C of this amount can be white bean flour) 1 C sourdough starter ¼ C kefir 1½ C water 2 eggs (organic, free-range) 2 tsp. sea salt C coconut oil, melted 2 Tbsp. agave (raw, organic) 2 Tbsp. dried dill weed 2 Tbsp. dried onion flakes Mix the flour, sourdough start, kefir, onion flakes, and water in a bread mixer, then let stand overnight. In the morning, stir the dough down. Add the remaining ingredients and mix well. Use a rubber spatula to pour the batter into two oiled bread loaf pans. Cover and let them rise for 60 min. (in a slightly warm oven if room temperature is cold). Bake at 350° for 50 min. until the tops are browned. Serve warm, thick slices with butter. Rye Bread Variation • Substitute 2 C of rye flour for half of the whole wheat • Add 2 Tbsp. caraway seeds (ground in coffee grinder if you don’t want the seed crunch) • Omit the agave Kamut Sourdough Pita Pockets Preheat oven and baking stone to 500º. Follow the recipe above to make the dough. Then divide dough into fist-sized portions. Roll out each portion until it is ¼" think and coat all portions in cornmeal to keep them from sticking. Once oven and stone are HOT, toss pitas onto the baking stone and bake for 4 min. Pitas should puff up nicely. Cool on a wire rack. Makes 16 pitas. © Copyright Robyn Openshaw 12 Steps to Whole Foods 269
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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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Making Plant-Based Main Dishes Garl
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Making Plant-Based Main Dishes Bake
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Making Plant-Based Main Dishes Curr
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Making Plant-Based Main Dishes GRAI
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Making Plant-Based Main Dishes Pink
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Making Plant-Based Main Dishes Tabb
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Making Plant-Based Main Dishes * Ga
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Making Plant-Based Main Dishes * Wi
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Making Plant-Based Main Dishes Avoc
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Making Plant-Based Main Dishes * Po
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CHAPTER 7 Sprouting and Dehydrating
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Sprouting and Dehydrating Note the
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Sprouting and Dehydrating What Food
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Sprouting and Dehydrating The Virtu
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Sprouting and Dehydrating Your Jour
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Sprouting and Dehydrating © Copyri
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Sprouting and Dehydrating Cocoa Alm
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Sprouting and Dehydrating Green Pes
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Sprouting and Dehydrating © Copyri
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Page 321 and 322: 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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