12 Steps to Whole Foods

06.03.2015 Views
Table of Contents Robyn’s Green Smoothie . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 51 Easiest Starter Green Smoothie Recipe. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 52 CHAPTER 2 Making Salad the Star . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .53 What about Protein? . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 55 Why Are Enzymes So Important?. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 56 Why Maximize Raw Food?. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 57 What Salad Greens Should I Buy? . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 58 Money-Saving Tips. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 59 Your Journal Entry . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 59 Basic Salad Recipes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 62 Everyday Green Salad . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 62 Tomato-Onion-Cucumber Salad. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 63 Party Salads. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 63 Craisin Salad. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 63 Spinach-Strawberry Salad . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 64 Cabbage Salad . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 64 Broccoli-Cauliflower Salad . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 64 Christmasy Salad . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 65 Orange-Walnut-Gorgonzola Salad . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 66 Jicama-Coconut-Grapefruit Salad . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 66 Waldorf Salad . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 67 Asian Salad . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 67 Laura’s Black Bean and Corn Salad. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 68 Southwest Salad . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 69 Salsa Verde Salad . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 69 Sprouted Quinoa Salad . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 70 Spinach-Orzo Ensalata . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 72 Avocado-Almond Salad . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 72 Beet-Pear-Feta Salad . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 73 CHAPTER 3 Dressing Up Your Salads . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .75 Dangerous Ingredients in Commercial Salad Dressings. . . . . . . . . . . . . . . . . . . 76 High-Nutrition Ingredients to Use Instead . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 77 Money- and Time-Saving Tips . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 78 Your Journal Entry . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 79 Salad Dressing Recipes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 82 Basic Salad Dressing with Variations. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 82 Craisin Salad Dressing . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 82 Strawberry-Poppy Seed Dressing. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 83 Orange-Walnut Salad Dressing . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 84 Avocado Dressing. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 84 ii 12 Steps to Whole Foods © Copyright Robyn Openshaw

Table of Contents Cabbage Salad Dressing . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 85 Tangy Dill Dressing . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 85 Honey Mustard Vinaigrette. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 86 Maple Syrup Dressing. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 87 Asian Ginger Dressing . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 87 Ranch Dressing . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 87 Green Goddess Dressing . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 88 Bleu Cheese Dressing . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 88 Balsamic-Miso Vinaigrette . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 88 Ginger-Miso Dressing. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 89 Honey Dressing. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 89 Yogurt Curry Dressing . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 90 Pesto Vinaigrette . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 91 Cilantro-Tomato Vinaigrette. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 91 Salsa Verde Dressing . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 91 Lemon Tahini Dressing. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 92 Basil-Parmesan Vinaigrette. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 94 Lemon-Lime Dressing . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 94 CHAPTER 4 Avoiding Bad Fats, Enjoying Good Fats. . . . . . . . . . . . . . . . . . . . . . . 95 Why Should I Eat Flaxseed Oil? . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 97 Shouldn’t I Be Eating Fish Oil?. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 98 Why Should I Eat Coconut Oil? . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 99 Why Should I Eat Olive Oil?. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 100 What Are the Best Oils for My Beauty Regimen? . . . . . . . . . . . . . . . . . . . . . . 101 How Can I Eat Coconut, Olive, and Flax Oils?. . . . . . . . . . . . . . . . . . . . . . . . . 102 Coconut Oil . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 102 Extra Virgin Olive Oil. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 102 Flaxseed Oil . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 102 Summary . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 103 Your Journal Entry . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 103 Coconut Oil Recipes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 106 Sweet Potato Fries and Variations . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 106 Carrot-Coconut-Orange Bars . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 108 Almond Joyful Fudge . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 109 Chocolate-Coconut Brownies . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 110 Microwave Popcorn . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 110 Faux Kettle Corn. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 110 Potato-Artichoke-Asparagus Soup . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 111 Broccoli-Rice Bake with Coconut Curry Sauce . . . . . . . . . . . . . . . . . . . . . 111 Whole-Grain Pasta with Thai Coconut Sauce. . . . . . . . . . . . . . . . . . . . . . . 112 © Copyright Robyn Openshaw 12 Steps to Whole Foods iii

Page 1 and 2: 12 Steps to Whole Foods by Robyn Op

Page 3: Table of Contents Table of Contents

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 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 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 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 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 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 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 and 314: Starting Your Morning Off Right Hig

Page 315 and 316: Starting Your Morning Off Right Thr

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 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

foods

robyn

openshaw

copyright

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recipe

recipes

chopped

grains

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12 Steps to Whole Foods

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