12 Steps to Whole Foods

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Starting Your Morning Off Right 2. Each morning, at least half an hour before eating or drinking anything else, add 1 tsp. of the sole solution to a glass of water and drink it. Your body will receive the energetic vibration pattern for 24 hours. Breakfast What your mother always told you is true: breakfast is the most important meal of the day. Another truism is the saying to eat breakfast like a king, lunch like a queen, and dinner like a pauper. (Letting your body rest at night from digestion is critically important for the health of your digestive tract, which needs a break just like your muscles and brain and eyes obviously do.) And the more live or raw foods you can eat for breakfast, the higher and more sustained your energy will be throughout the day. Half an hour or so after drinking sole (salt water), have a bowl of granola with a scoop of sprouted seeds added—a highly nutritious breakfast for athletes, men with higher caloric needs, and anyone suffering from constipation. If you choose to eat cold cereal, choose whole-grain options such as Shredded Wheat, Grape Nuts, or Kashi. Another hot meal that is filling, satisfying, and very alkaline is hot millet porridge with a bit of maple syrup and coconut oil or butter. Add a big spoonful of soaked (sprouted) alfalfa seeds for live enzymes and high nutrition. (See the recipe for * You can also use coconut milk instead of coconut cream concentrate, for a thinner glaze. I like to use the rest of the can of coconut milk the next morning, with any leftover orange juice and agave mixed in, poured on millet porridge (recipe below). on page 108.) If you don’t have time to sit down and eat, have a Hot Pink Breakfast Smoothie (page 285), a delicious all-raw breakfast that you can take in the car, in a quart jar with a straw, to drink on the way to work or school. Another of my favorite breakfasts is Breakfast Pudding (page 296), which has live, sprouted nutrition but is also filling, slightly sweet, and delicious. For weekends and holidays, you can replace your processed breakfast food with more nutritious, whole-grain alternatives. We especially love Pumpkin-Oatmeal Waffles (page 292) topped with applesauce and a little maple syrup. And we make Sprouted-Buckwheat Blueberry Pancakes (Gluten Free) (page 290) with Berry Sauce (page 313) a few times a month. What Is the 1, 2, 3 Rating System in the Recipes? The recipes in this chapter are rated 1, 2, or 3. Recipes rated 1 are whole grain (and naturally sweetened, where applicable) and are a great transition for anyone coming from a diet high in refined foods. They are much more nutritious than anything using refined flours or sugars. Recipes rated 2 are even more nutritious, because they are made with the highly alkaline grain millet or the high-protein grain quinoa, or they have lots of raw vegetable ingredients—or they use soaked, sprouted, or 280 12 Steps to Whole Foods © Copyright Robyn Openshaw
Starting Your Morning Off Right fermented grains to neutralize phytic acid and release nutrients in the grains for absorption. This soaking process also breaks down (or predigests) proteins in the grains, making them easier on your digestive system. Recipes rated 3 contain only raw plant-food ingredients, the most nutritious of all, for those who are seeking a diet maximizing raw foods that provide their own enzymes and, therefore, don’t draw on the body’s ability to produce them. Your Journal Entry Most breakfast foods eaten in the Western world today are poor energy sources, full of stimulants and quick jolts to the blood sugar. As you’ve replaced those with sustaining, high-fiber, whole-plant-based recipes for 30 days, what have you noticed? 1. Do you have more energy throughout the morning? 2. Do you notice more stability in your blood sugar throughout the day, and particularly when you wake up? 3. Do you notice any improvement in your overall feeling of well-being? 4. Did you enjoy the breakfasts in this chapter? Which ones are your favorites? 5. Did you find that whole-grain weekend breakfasts give you something to look forward to? 6. Did you miss junk breakfast? 7. Have you eliminated any stimulants you used to use for breakfast (coffee, tea, etc.)? Do you miss them? Was it a difficult transition at first? 8. Any other observations during this month? © Copyright Robyn Openshaw 12 Steps to Whole Foods 281
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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 Bake
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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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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 KALE CHIP
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Sprouting and Dehydrating OTHER REC
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Sprouting and Dehydrating Roasted E
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CHAPTER 8 Preserving Raw Foods with
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Preserving Raw Foods with Natural P
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Preserving Raw Foods with Natural P
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Page 321 and 322: CHAPTER 11 Creating Delicious Whole
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Page 349 and 350: Achieving an Alkaline Inner Terrain
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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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