12 Steps to Whole Foods
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12 Steps to Whole Foods

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Index parsley (continued) Sprouted Hummus Spread 220 Sticky Rice with Peanut Sauce 192 Tabbouleh Wraps 181 Whole-Grain Couscous with Vegetables 194 Pasta and Garlic Greens recipe 146 Pasta with Creamy Sauce and Greens recipe 185 Pasta with Kale recipe 150 Pasta with Pesto recipe 183 pasta. See whole-wheat pasta peach Easiest Starter Green Smoothie 52 Robyn’s Green Smoothie 51 peanut butter Almond Cherry Cookies 211 Butter Pecan Ice Cream 320 Kasha (Roasted Buckwheat) Cereal 288 No-Cook Chocolate Chia Crispies 310 Peanut Butter Cookies 309, 322 Potato-Garbanzo Curry 195 Sticky Rice with Peanut Sauce 192 Peanut Butter Cookies recipe 309, 322 peanuts Asian Salad 67 Sticky Rice with Peanut Sauce 192 pear Beet-Pear-Feta Salad 73 Easiest Starter Green Smoothie 52 Robyn’s Green Smoothie 51 peas Indian Green or Yellow Dahl 196 Red Pepper-Rosemary Quinoa 176 Split Pea Soup 188 Pecan-Cranberry Quinoa recipe 172 pecans Butter Pecan Ice Cream 320 Candied Nuts 210 Chocolate-Coconut Brownies 110 Debbie’s Manna Bars 219 Michelle Jorgenson’s “Power through the Day” Bars 323 Pecan-Cranberry Quinoa 172 Raw Chocolate Cheesecake 315 Raw Key Lime Pie 316 Robyn’s Granola 284 Spinach-Strawberry Salad 64 pepper jack cheese Lentil-Stuffed Peppers 143 Mexicali Wraps 180 perfect proteins, explained 251 Pesto Vinaigrette recipe 91 pests, controlling garden without chemicals 132 phytates, explained 249 Pi/PiMag water, explained 327 Pickle Slices recipe 241 Pickled Beets recipe 240 pies Raw Chocolate Cheesecake 315 Raw Key Lime Pie 316 pine nuts Apricot-Pine Nut Refrigerator Cookies 309 Basic Salad Dressing with Variations 82 Easy Kale Salad 149 Pasta with Kale 150 Sautéed Garlic Spinach 151 Spinach-Orzo Ensalata 72 pineapple Fruity Sorbet 314 Robyn’s Green Smoothie 51 Pink Hummus Quesadillas recipe 179 pinto beans, Vegetarian Chili 186 pistachios Red Quinoa Arugula Salad 268 Zucchini Carpaccio 153 plant-based main dishes, making 157 planting garden 119 Polenta recipe 264 pomegranate seeds, Christmasy Salad 65 popcorn Faux Kettle Corn 110 High-Protein Grain/Legume Breakfast Cereal Mix 287 Microwave Popcorn 110 Polenta 264 poppy seeds Cabbage Salad Dressing 85 Craisin Salad Dressing 82 Sesame Seed Crackers 263 Strawberry-Poppy Seed Dressing 83 Popsicles recipe 313 potato Breakfast Burritos 288 Dinner Pancakes 152 Garlic-Greens Mashed Potatoes 169 including in meals 161 main dish recipes 168 Potato-Artichoke-Asparagus Soup 111 Potato-Garbanzo Curry 195 Russian Borscht 140 Split Pea Soup 188 Turnip-Leek Barley Soup 168 Twice-Baked Green Potatoes 170 Potato-Artichoke-Asparagus Soup recipe 111 Potato-Garbanzo Curry recipe 195 preserving raw foods with probiotics 223 Pretzels recipe 270 probiotics, preserving raw foods with natural 223 protein green smoothies and 41 perfect, explained 251 plant-based foods and 158 salad and 55 psyllium husk powder Orange-Almond Pudding with Berry Sauce 312 Raw Key Lime Pie 316 puddings Breakfast Pudding 296 Chia Pudding 297 Chocolate Pudding 318 Pumpkin Oatmeal Waffles or Pancakes recipe 292 pumpkin seeds Beet-Pear-Feta Salad 73 Cabbage Salad 64 Green Pesto Crackers 213 Live Granola 294 Robyn’s Granola 284 Spicy Pumpkin Seeds 212 sprouted, recipes 212 pumpkin, Pumpkin Oatmeal Waffles or Pancakes 292 364 12 Steps to Whole Foods © Copyright Robyn Openshaw

Index purslane nutrition facts 40 Robyn’s Green Smoothie 51 Q Quick Raw Applesauce for Waffles/Pancakes recipe 293 quinoa Broccoli-Cashew Quinoa 173 Curried Quinoa 173 explained 162, 254 glycemic index 163 main dish recipes 172 nutritional info 163 Pecan-Cranberry Quinoa 172 Red Pepper-Rosemary Quinoa 176 Red Quinoa Arugula Salad 268 Southwest Quinoa 174 Sprouted Quinoa Salad 70 Sweet Potato Fries and Variations 106 Quinoa Cookies recipe 308 quinoa flour, Quinoa Cookies 308 R radish Christmasy Salad 65 Kimchi 243 Sautéed String Beans with Radishes and Onions 148 Rainbow Salad recipe 154 raisins Breakfast Pudding 296 Broccoli-Cauliflower Salad 64 Cabbage Salad 64 Debbie’s Manna Bars 219 Easy Kale Salad 149 High-Protein Grain/Legume Breakfast Cereal 287 Waldorf Salad 67 Ranch Dressing recipe 87 raspberry, Strawberry-Poppy Seed Dressing 83 Raw Chocolate Cheesecake recipe 315 raw food, importance of 57 Raw Key Lime Pie recipe 316 red pepper (roasted), Laura’s Black Bean and Corn Salad 68 Red Pepper-Rosemary Quinoa recipe 176 Red Quinoa Arugula Salad recipe 268 refined flour, replacing in diet 245 refried beans, Whole-Wheat Flax Tortillas 177 Rejuvelac (fermented grains) recipe 238 reverse osmosis water, explained 327 Rice Milk recipe 266 rice milk, Robyn’s Granola 284 Rice Pudding recipe 112 Roasted Eggplant Spread recipe 221 roasted red pepper, Laura’s Black Bean and Corn Salad 68 Robyn’s Granola recipe 284 Robyn’s Green Smoothie recipe 51 rolled oats Almond Cookies 321 Chocolate Chip Zucchini Cookies 308 Coconut-Oat Cookies 321 Flaxseed Cookies 114 GreenSmoothieGirl’s Oat-Coconut Cookie Mix 321 Live Granola 294 Pumpkin Oatmeal Waffles or Pancakes 292 Robyn’s Granola 284 romaine, nutrition facts 40 root vegetables, main dish recipes 168 rosemary, Red Pepper-Rosemary Quinoa 176 Russian Borscht recipe 140 rye glycemic index 163 nutritional info 163 sprouting 202 Rye Bread recipe 269 rye flour, Rye Bread 269 S salad greens, which to buy 58 money-saving tips 59 protein and 55 using, as main dish 53 salad dressing harmful ingredients in bottled 76 ingredients to use in 77 making 75 recipes 82 tips 78 salads Asian Salad 67 Avocado-Almond Salad 72 Beet-Pear-Feta Salad 73 Black Bean and Corn Salad 68 Broccoli-Cauliflower Salad 64 Cabbage Salad 64 Christmasy Salad 65 Cold Green Bean-Walnut Salad 147 Craisin Salad 63 Easy Kale Salad 149 Everyday Green Salad 62 Jicama-Coconut-Grapefruit Salad 66 Orange-Walnut-Gorgonzola Salad 66 Rainbow Salad 154 recipes, basic 62 recipes, party 63 Red Quinoa Arugula Salad 268 Salsa Verde Salad 69 Sautéed String Beans with Radishes and Onions 148 Southwest Salad 69 Spinach-Orzo Ensalata 72 Spinach-Strawberry Salad 64 Sprouted Quinoa Salad 70 Taco Salad 177 Tomato-Onion-Cucumber Salad 63 Waldorf Salad 67 salsa Breakfast Burritos 288 Pink Hummus Quesadillas 179 Salsa recipe 221 Salsa Verde Dressing recipe 91 Salsa Verde Salad recipe 69 salt importance of, for body 277 solution (sole), making 279 which to use 277 sauces Almond Cream Sauce 313 Berry Sauce 313 Berry Sauce for Waffles/Pancakes 293 © Copyright Robyn Openshaw 12 Steps to Whole Foods 365

Index<br />

parsley (continued)<br />

Sprouted Hummus Spread 220<br />

Sticky Rice with Peanut Sauce 192<br />

Tabbouleh Wraps 181<br />

<strong>Whole</strong>-Grain Couscous with Vegetables 194<br />

Pasta and Garlic Greens recipe 146<br />

Pasta with Creamy Sauce and Greens recipe 185<br />

Pasta with Kale recipe 150<br />

Pasta with Pes<strong>to</strong> recipe 183<br />

pasta. See whole-wheat pasta<br />

peach<br />

Easiest Starter Green Smoothie 52<br />

Robyn’s Green Smoothie 51<br />

peanut butter<br />

Almond Cherry Cookies 211<br />

Butter Pecan Ice Cream 320<br />

Kasha (Roasted Buckwheat) Cereal 288<br />

No-Cook Chocolate Chia Crispies 310<br />

Peanut Butter Cookies 309, 322<br />

Pota<strong>to</strong>-Garbanzo Curry 195<br />

Sticky Rice with Peanut Sauce 192<br />

Peanut Butter Cookies recipe 309, 322<br />

peanuts<br />

Asian Salad 67<br />

Sticky Rice with Peanut Sauce 192<br />

pear<br />

Beet-Pear-Feta Salad 73<br />

Easiest Starter Green Smoothie 52<br />

Robyn’s Green Smoothie 51<br />

peas<br />

Indian Green or Yellow Dahl 196<br />

Red Pepper-Rosemary Quinoa 176<br />

Split Pea Soup 188<br />

Pecan-Cranberry Quinoa recipe 172<br />

pecans<br />

Butter Pecan Ice Cream 320<br />

Candied Nuts 210<br />

Chocolate-Coconut Brownies 110<br />

Debbie’s Manna Bars 219<br />

Michelle Jorgenson’s “Power through the Day” Bars 323<br />

Pecan-Cranberry Quinoa 172<br />

Raw Chocolate Cheesecake 315<br />

Raw Key Lime Pie 316<br />

Robyn’s Granola 284<br />

Spinach-Strawberry Salad 64<br />

pepper jack cheese<br />

Lentil-Stuffed Peppers 143<br />

Mexicali Wraps 180<br />

perfect proteins, explained 251<br />

Pes<strong>to</strong> Vinaigrette recipe 91<br />

pests, controlling garden without chemicals 132<br />

phytates, explained 249<br />

Pi/PiMag water, explained 327<br />

Pickle Slices recipe 241<br />

Pickled Beets recipe 240<br />

pies<br />

Raw Chocolate Cheesecake 315<br />

Raw Key Lime Pie 316<br />

pine nuts<br />

Apricot-Pine Nut Refrigera<strong>to</strong>r Cookies 309<br />

Basic Salad Dressing with Variations 82<br />

Easy Kale Salad 149<br />

Pasta with Kale 150<br />

Sautéed Garlic Spinach 151<br />

Spinach-Orzo Ensalata 72<br />

pineapple<br />

Fruity Sorbet 314<br />

Robyn’s Green Smoothie 51<br />

Pink Hummus Quesadillas recipe 179<br />

pin<strong>to</strong> beans, Vegetarian Chili 186<br />

pistachios<br />

Red Quinoa Arugula Salad 268<br />

Zucchini Carpaccio 153<br />

plant-based main dishes, making 157<br />

planting garden 119<br />

Polenta recipe 264<br />

pomegranate seeds, Christmasy Salad 65<br />

popcorn<br />

Faux Kettle Corn 110<br />

High-Protein Grain/Legume Breakfast Cereal Mix 287<br />

Microwave Popcorn 110<br />

Polenta 264<br />

poppy seeds<br />

Cabbage Salad Dressing 85<br />

Craisin Salad Dressing 82<br />

Sesame Seed Crackers 263<br />

Strawberry-Poppy Seed Dressing 83<br />

Popsicles recipe 313<br />

pota<strong>to</strong><br />

Breakfast Burri<strong>to</strong>s 288<br />

Dinner Pancakes 152<br />

Garlic-Greens Mashed Pota<strong>to</strong>es 169<br />

including in meals 161<br />

main dish recipes 168<br />

Pota<strong>to</strong>-Artichoke-Asparagus Soup 111<br />

Pota<strong>to</strong>-Garbanzo Curry 195<br />

Russian Borscht 140<br />

Split Pea Soup 188<br />

Turnip-Leek Barley Soup 168<br />

Twice-Baked Green Pota<strong>to</strong>es 170<br />

Pota<strong>to</strong>-Artichoke-Asparagus Soup recipe 111<br />

Pota<strong>to</strong>-Garbanzo Curry recipe 195<br />

preserving raw foods with probiotics 223<br />

Pretzels recipe 270<br />

probiotics, preserving raw foods with natural 223<br />

protein<br />

green smoothies and 41<br />

perfect, explained 251<br />

plant-based foods and 158<br />

salad and 55<br />

psyllium husk powder<br />

Orange-Almond Pudding with Berry Sauce 3<strong>12</strong><br />

Raw Key Lime Pie 316<br />

puddings<br />

Breakfast Pudding 296<br />

Chia Pudding 297<br />

Chocolate Pudding 318<br />

Pumpkin Oatmeal Waffles or Pancakes recipe 292<br />

pumpkin seeds<br />

Beet-Pear-Feta Salad 73<br />

Cabbage Salad 64<br />

Green Pes<strong>to</strong> Crackers 213<br />

Live Granola 294<br />

Robyn’s Granola 284<br />

Spicy Pumpkin Seeds 2<strong>12</strong><br />

sprouted, recipes 2<strong>12</strong><br />

pumpkin, Pumpkin Oatmeal Waffles or Pancakes 292<br />

364 <strong>12</strong> <strong>Steps</strong> <strong>to</strong> <strong>Whole</strong> <strong>Foods</strong><br />

© Copyright Robyn Openshaw

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