12 Steps to Whole Foods

More documents

Recommendations

Info

Starting Your Morning Off Right Pumpkin Oatmeal Waffles or Pancakes (2) These are my favorite “weekend” breakfast—pumpkin pie in the form of waffles!—and so filling. This is a big batch that will give you leftovers for the fridge or freezer, unless you have teenagers with huge appetites like I do! 2 C whole-wheat flour (finely ground, soft white wheat preferable) 2 C regular rolled oats 1 C yogurt or kefir 3 C filtered water 1 (30 oz.) can pumpkin ¼ C coconut oil (liquid) 3 Tbsp. raw coconut palm sugar or Sucanat 2 tsp. cinnamon 1 tsp. nutmeg 1 tsp. sea salt 1½ tsp. baking powder (no aluminum)—reduce by ½ tsp. if you soaked grains overnight 2 tsp. vanilla 3 eggs (organic, free-range) Mix rolled oats in your high-powered blender to break them down to a coarse meal. Mix the whole-wheat flour, oats, yogurt, and water together, then cover and let sit overnight. In the morning, add the remaining ingredients and mix by hand but don’t overmix. Pumpkin and whole wheat make the batter very dense, so cooking time is at least twice as long as for waffles from a mix. If you are making waffles, you will have to let them cook through at least two cycles. Top with Quick Raw Applesauce for Waffles/Pancakes (3) (page 293) or maple syrup. 292 12 Steps to Whole Foods © Copyright Robyn Openshaw
Starting Your Morning Off Right Three Toppings for Pancakes and Waffles Using these as toppings for your waffles or pancakes reduces your sugar consumption (compared to using maple syrup), and they add fiber and 1-2 servings of fruit to your day. Berry Sauce for Waffles/Pancakes (3) 6 C frozen mixed berries ½ C maple syrup 1-1½ C hot water (to make frozen fruit easier to blend) Purée or pulse all ingredients in your high-powered blender until desired consistency is achieved (smooth or chunky). Serve over waffles or pancakes. (See photo on page 289.) Quick Raw Applesauce for Waffles/Pancakes (3) 4 large Jonathan or Fuji apples, washed, cored, and quartered 1 C water C fresh lemon juice 2 tsp. cinnamon ½ tsp. nutmeg C maple syrup Pulse all ingredients in your high-powered blender for a chunky sauce. Serve over waffles or pancakes. Fruit Sauce for Waffles/Pancakes (1) 1 large (29 oz.) can fruit cocktail (no sugar added), including the liquid ¼ C arrowroot powder ½ C water ½ C white grape juice concentrate (no sugar added) Pulse all ingredients in your high-powered blender until almost smooth. Cook over medium heat until the mixture thickens, stirring often. Serve over waffles or pancakes (and optionally top with fresh raspberries and plain yogurt). © Copyright Robyn Openshaw 12 Steps to Whole Foods 293
Page 1 and 2:
12 Steps to Whole Foods by Robyn Op
Page 3 and 4:
Table of Contents Table of Contents
Page 5 and 6:
Table of Contents Cabbage Salad Dre
Page 7 and 8:
Table of Contents Kale Recipes . .
Page 9 and 10:
Table of Contents Parmesan Flax Cra
Page 11 and 12:
Table of Contents Nut Milk (3) . .
Page 13 and 14:
About the Author Robyn Openshaw gre
Page 15 and 16:
Now she has 12 Steps to Whole Foods
Page 17 and 18:
The 12 Steps program is a well rese
Page 19 and 20:
Over the years, I have learned a lo
Page 21 and 22:
I knew a “whole-foods diet” was
Page 23 and 24:
Foreword By family physician Denise
Page 25 and 26:
Foreword GSG nutrition is compatibl
Page 27 and 28:
Preface You’ve always wanted to e
Page 29 and 30:
Preface If you struggle with your w
Page 31 and 32:
Introduction What Is the Goal of Th
Page 33 and 34:
Introduction Finally, have a basic
Page 35 and 36:
Introduction Nutrition is no differ
Page 37 and 38:
Introduction Keep your talk about n
Page 39 and 40:
Introduction sugary foods for even
Page 41 and 42:
Introduction Don’t I Need to Eat
Page 43 and 44:
Introduction Fourth, I strongly rec
Page 45 and 46:
Introduction Document any “cleans
Page 47 and 48:
Introduction I’ve invited the att
Page 49 and 50:
Introduction business, family—the
Page 51 and 52:
CHAPTER 1 Bye-Bye, Stimulants — H
Page 53 and 54:
Bye-Bye, Stimulants — Hello, Gree
Page 55 and 56:
Page 57 and 58:
Page 59 and 60:
Page 61 and 62:
Page 63 and 64:
Page 65 and 66:
Page 67 and 68:
Page 69 and 70:
Page 71 and 72:
Page 73 and 74:
Page 75 and 76:
CHAPTER 2 Making Salad the Star You
Page 77 and 78:
Making Salad the Star This month, u
Page 79 and 80:
Making Salad the Star Why Maximize
Page 81 and 82:
Making Salad the Star Money-Saving
Page 83 and 84:
Making Salad the Star © Copyright
Page 85 and 86:
Making Salad the Star Tomato-Onion-
Page 87 and 88:
Making Salad the Star Christmasy Sa
Page 89 and 90:
Making Salad the Star Waldorf Salad
Page 91 and 92:
Making Salad the Star Southwest Sal
Page 93 and 94:
Making Salad the Star © Copyright
Page 95 and 96:
Making Salad the Star Beet-Pear-Fet
Page 97 and 98:
CHAPTER 3 Dressing Up Your Salads Y
Page 99 and 100:
Dressing Up Your Salads High-Nutrit
Page 101 and 102:
Dressing Up Your Salads Your Journa
Page 103 and 104:
Dressing Up Your Salads © Copyrigh
Page 105 and 106:
Dressing Up Your Salads Strawberry-
Page 107 and 108:
Dressing Up Your Salads Cabbage Sal
Page 109 and 110:
Dressing Up Your Salads Maple Syrup
Page 111 and 112:
Dressing Up Your Salads Ginger-Miso
Page 113 and 114:
Dressing Up Your Salads Pesto Vinai
Page 115 and 116:
Dressing Up Your Salads © Copyrigh
Page 117 and 118:
CHAPTER 4 Avoiding Bad Fats, Enjoyi
Page 119 and 120:
Avoiding Bad Fats, Enjoying Good Fa
Page 121 and 122:
Page 123 and 124:
Page 125 and 126:
Page 127 and 128:
Page 129 and 130:
Page 131 and 132:
Page 133 and 134:
Page 135 and 136:
Page 137 and 138:
Page 139 and 140:
Page 141 and 142:
CHAPTER 5 Reaping a Gardener’s Re
Page 143 and 144:
Reaping a Gardener’s Rewards chur
Page 145 and 146:
Reaping a Gardener’s Rewards Wher
Page 147 and 148:
Reaping a Gardener’s Rewards red,
Page 149 and 150:
Reaping a Gardener’s Rewards Why
Page 151 and 152:
Reaping a Gardener’s Rewards You
Page 153 and 154:
Reaping a Gardener’s Rewards You
Page 155 and 156:
Reaping a Gardener’s Rewards How
Page 157 and 158:
Reaping a Gardener’s Rewards Our
Page 159 and 160:
Reaping a Gardener’s Rewards © C
Page 161 and 162:
Page 163 and 164:
Page 165 and 166:
Reaping a Gardener’s Rewards BELL
Page 167 and 168:
Reaping a Gardener’s Rewards Carr
Page 169 and 170:
Reaping a Gardener’s Rewards Char
Page 171 and 172:
Reaping a Gardener’s Rewards KALE
Page 173 and 174:
Reaping a Gardener’s Rewards SPIN
Page 175 and 176:
Reaping a Gardener’s Rewards Zucc
Page 177 and 178:
Reaping a Gardener’s Rewards Vani
Page 179 and 180:
CHAPTER 6 Making Plant-Based Main D
Page 181 and 182:
Making Plant-Based Main Dishes Amer
Page 183 and 184:
Making Plant-Based Main Dishes What
Page 185 and 186:
Making Plant-Based Main Dishes Mill
Page 187 and 188:
Making Plant-Based Main Dishes 4. D
Page 189 and 190:
Making Plant-Based Main Dishes © C
Page 191 and 192:
Making Plant-Based Main Dishes Garl
Page 193 and 194:
Making Plant-Based Main Dishes Bake
Page 195 and 196:
Making Plant-Based Main Dishes Curr
Page 197 and 198:
Page 199 and 200:
Making Plant-Based Main Dishes GRAI
Page 201 and 202:
Making Plant-Based Main Dishes Pink
Page 203 and 204:
Making Plant-Based Main Dishes Tabb
Page 205 and 206:
Making Plant-Based Main Dishes * Ga
Page 207 and 208:
Making Plant-Based Main Dishes * Pa
Page 209 and 210:
Making Plant-Based Main Dishes * Gr
Page 211 and 212:
Making Plant-Based Main Dishes * Ch
Page 213 and 214:
Making Plant-Based Main Dishes * Wi
Page 215 and 216:
Making Plant-Based Main Dishes Avoc
Page 217 and 218:
Making Plant-Based Main Dishes * Po
Page 219 and 220:
Page 221 and 222:
CHAPTER 7 Sprouting and Dehydrating
Page 223 and 224:
Sprouting and Dehydrating Note the
Page 225 and 226:
Sprouting and Dehydrating What Food
Page 227 and 228:
Sprouting and Dehydrating The Virtu
Page 229 and 230:
Sprouting and Dehydrating Your Jour
Page 231 and 232:
Sprouting and Dehydrating © Copyri
Page 233 and 234:
Sprouting and Dehydrating Cocoa Alm
Page 235 and 236:
Sprouting and Dehydrating Green Pes
Page 237 and 238:
Sprouting and Dehydrating © Copyri
Page 239 and 240:
Sprouting and Dehydrating KALE CHIP
Page 241 and 242:
Sprouting and Dehydrating OTHER REC
Page 243 and 244:
Sprouting and Dehydrating Roasted E
Page 245 and 246:
CHAPTER 8 Preserving Raw Foods with
Page 247 and 248:
Preserving Raw Foods with Natural P
Page 249 and 250:
Page 251 and 252:
Page 253 and 254:
Page 255 and 256:
Page 257 and 258:
Page 259 and 260:
Page 261 and 262:
Page 263 and 264: Preserving Raw Foods with Natural P
Page 265 and 266: Preserving Raw Foods with Natural P
Page 267 and 268: CHAPTER 9 Replacing White Flour wit
Page 269 and 270: Replacing White Flour with Whole Gr
Page 297 and 298: CHAPTER 10 Starting Your Morning Of
Page 299 and 300: Starting Your Morning Off Right In
Page 301 and 302: Starting Your Morning Off Right Tho
Page 303 and 304: Starting Your Morning Off Right fer
Page 305 and 306: Starting Your Morning Off Right ©
Page 307 and 308: Starting Your Morning Off Right Hot
Page 309 and 310: Starting Your Morning Off Right Hig
Page 311 and 312: Starting Your Morning Off Right Spr
Page 313: Starting Your Morning Off Right Hig
Page 317 and 318: Starting Your Morning Off Right ©
Page 319 and 320: Starting Your Morning Off Right Chi
Page 321 and 322: CHAPTER 11 Creating Delicious Whole
Page 323 and 324: Creating Delicious Whole-Food Treat
Page 347 and 348: CHAPTER 12 Achieving an Alkaline In
Page 349 and 350: Achieving an Alkaline Inner Terrain
Page 359 and 360: APPENDIX A Recipe Ingredients These
Page 361 and 362: Recipe Ingredients Coconut liquid.
Page 363 and 364: APPENDIX B GreenSmoothieGirl Resour
Page 365 and 366:
GreenSmoothieGirl Resource Library
Page 367 and 368:
Page 369 and 370:
Page 371 and 372:
APPENDIX C References Chapter 1 1.
Page 373 and 374:
Index Symbols “Cheesy” Collard
Page 375 and 376:
Index bay leaf Chipotle Black Bean-
Page 377 and 378:
Index Whole-Grain Pasta with Thai C
Page 379 and 380:
Index Coconut-Oat Cookies recipe 32
Page 381 and 382:
Index green beans, why grow in 126
Page 383 and 384:
Index leek Green Lentil Soup 187 Tu
Page 385 and 386:
Index Buckwheat Asparagus Stir Fry
Page 387 and 388:
Index purslane nutrition facts 40 R
Page 389 and 390:
Index sprouting almond recipes 210
Page 391 and 392:
Index whole-grain couscous, Whole-G
show all

12 Steps to Whole Foods

Create successful ePaper yourself

Delete template?

Save as template?