12 Steps to Whole Foods

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Creating Delicious Whole-Food Treats Fruity Sorbet (3) 2 bananas, broken into chunks and frozen 1 mango, cut into pieces and frozen ½ C (approx.) pineapple, cut into pieces and frozen ½ C frozen berries (any or mixed) Put frozen bananas through a Champion Juicer with the blank plate on. Optionally, you may wish to process the banana a second time to make it creamy. Then put the mango, pineapple, and berries through. Mix just to swirl and serve immediately. Chocolate Shake (3) 2 C frozen banana chunks ¼ C raw almonds (preferably soaked and drained) ¾ C water 1 tsp. stevia (or ¼ C maple syrup or raw, organic agave) 2 Tbsp. cacao nibs or raw chocolate powder ½ tsp. almond extract (or a pinch of vanilla bean) pinch of sea salt optional: 1 scoop protein powder (brown rice or hemp protein) Purée the water and almonds in a high-powered blender until very smooth. Add the bananas, then add all the other ingredients and blend until creamy. 314 12 Steps to Whole Foods © Copyright Robyn Openshaw
Creating Delicious Whole-Food Treats Chocolate Goji Smoothie (3) This is both delicious and a nutritional powerhouse, with outrageous levels of antioxidants in the raw chocolate, fiber in the raspberries, protein and rare plant nutrients in the goji berries, and the perfect electrolyte and fats balance in the coconut liquid and meat. 1 C young coconut liquid ½ C young coconut meat* ¼ C goji berries (if dried, preferably soaked in the coconut liquid 30 mins.) 3 Tbsp. raw chocolate powder ½ C frozen raspberries ¼ C agave (raw, organic) crushed ice to achieve desired consistency * See the GreenSmoothieGirl YouTube demo on how to get the meat out: www.tiny.cc/3X3Xi. Puree all ingredients in a high-powered blender and enjoy! Raw Chocolate Cheesecake (3) Crust: 2 C pecans or almonds, ground in food processor ¼ C coconut oil (set container in very hot water to make oil liquid and warm) ¼ C agave (raw, organic) Filling: C raw chocolate powder (cacao) C agave (raw, organic) 1 inch of vanilla bean ½ tsp. sea salt (OHCS is best) 1 C cashews, soaked for 1+ hour and drained 1 C young coconut meat* 1 small avocado ½ C coconut oil * See the GreenSmoothieGirl YouTube demo on how to get the meat out: www.tiny.cc/3X3Xi. To make the crust, mix the ground pecans/almonds with the ¼ C coconut oil and ¼ C agave by hand, and then press the mixture with the back of a spoon into a 9"x13" pan. For the filling, blend the chocolate, C agave, vanilla bean, salt, cashews, coconut meat, avocado, and ½ C coconut oil in a high-powered blender until smooth. Pour mixture into the crust. Chill the pie well or freeze it and then partially thaw it before serving. (Optionally, serve with the Berry Sauce on page 313.) © Copyright Robyn Openshaw 12 Steps to Whole Foods 315
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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 * Pa
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Making Plant-Based Main Dishes * Gr
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Making Plant-Based Main Dishes * Ch
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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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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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CHAPTER 9 Replacing White Flour wit
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Replacing White Flour with Whole Gr
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Page 321 and 322: CHAPTER 11 Creating Delicious Whole
Page 323 and 324: Creating Delicious Whole-Food Treat
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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
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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
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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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