12 Steps to Whole Foods

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Table of Contents Rice Pudding. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 112 Millet Porridge . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 113 Flaxseed Oil Recipes. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 113 Flax/Coconut “Butter” . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 113 Flaxseed Cookies . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 114 Garlic Mayo . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 114 Black-Eyed Papaya Salsa . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 115 Tomato-Basil Pasta. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 117 CHAPTER 5 Reaping a Gardener’s Rewards . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .119 Making Gardening a Family Project . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 120 Why Heirloom Seeds?. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 121 Where to Put Your Gardening Efforts—And How. . . . . . . . . . . . . . . . . . . . . . . 123 What to Plant . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 123 What Are the Easiest Green Smoothie Ingredients to Grow? . . . . . . . . . . . 128 What about Organic Produce? . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 129 Why Should I Consider Square-Foot Gardening? . . . . . . . . . . . . . . . . . . . . 130 How Do I Keep the Pests Away without Using Chemicals? . . . . . . . . . . . . . . . 132 How Can I Get Garden Produce in the Winter? . . . . . . . . . . . . . . . . . . . . . . . . . 133 Money-Saving Tips. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 133 Your Journal Entry . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 135 Beet Recipes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 140 Russian Borscht . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 140 Beets in Spicy Mustard Sauce . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 142 Marinated Steamed Beets . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 142 Other Recipes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 142 Bell Pepper Recipes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 143 Lentil-Stuffed Peppers . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 143 Tempeh Pitas . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 144 Other Recipes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 144 Carrot Recipes. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 144 Buttery Dill Sautéed Carrots. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 144 Carrot-Orange Soup . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 145 Steamed Vegetables with Yogurt-Dill Sauce . . . . . . . . . . . . . . . . . . . . . . . . 146 Other Recipes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 146 Chard Recipes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 146 Pasta and Garlic Greens . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 146 Chard Rice Rolls. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 147 Green Bean Recipes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 147 Cold Green Bean-Walnut Salad . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 147 Sweet-Savory Green Beans . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 148 Sautéed String Beans with Radishes and Onions . . . . . . . . . . . . . . . . . . . . . 148 iv 12 Steps to Whole Foods © Copyright Robyn Openshaw
Table of Contents Kale Recipes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 149 Easy Kale Salad. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 149 Pasta with Kale . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 150 Braised Kale and Tomatoes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 150 Other Recipes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 150 Spinach Recipes. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 151 Sautéed Garlic Spinach . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 151 Dinner Pancakes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 152 Other Recipes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 152 Zucchini/Squash Recipes. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 152 Squash Fritters. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 152 Zucchini Carpaccio . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 153 Zucchini Pitas . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 153 Rainbow Salad . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 154 Vanilla Pudding. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 155 Other Recipes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 155 CHAPTER 6 Making Plant-Based Main Dishes . . . . . . . . . . . . . . . . . . . . . . . . . . . . 157 Will I Get Enough Protein and Calcium with Plant Foods? . . . . . . . . . . . . . . . 158 What If I Love Potatoes? . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 161 What about Protein, Carbs, and Glycemic Index?. . . . . . . . . . . . . . . . . . . . . . . 161 Introducing Grains/Seeds You Can Cook With. . . . . . . . . . . . . . . . . . . . . . . . . 162 Cautions about the Glycemic Index . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 163 Tips for Cooking Beans. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 164 Tips for Saving Money . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 164 Your Journal Entry . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 164 Potato (and Root Vegetable) Main Dish Recipes . . . . . . . . . . . . . . . . . . . . . . . . 168 Turnip-Leek Barley Soup . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 168 Garlic-Greens Mashed Potatoes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 169 Twice-Baked Green Potatoes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 170 Baked Potato Bar. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 171 Quinoa Main Dish Recipes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 172 Pecan-Cranberry Quinoa. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 172 Curried Quinoa . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 173 Broccoli-Cashew Quinoa . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 173 Southwest Quinoa . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 174 Red Pepper-Rosemary Quinoa . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 176 Grain/Seed, Pasta, and Legume Main Dish Recipes . . . . . . . . . . . . . . . . . . . . . . 177 Whole-Wheat Flax Tortillas . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 177 Lentil Tacos (also Taco Salad) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 177 Pink Hummus Quesadillas . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 179 Mexicali Wraps . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 180 © Copyright Robyn Openshaw 12 Steps to Whole Foods v
Page 1 and 2: 12 Steps to Whole Foods by Robyn Op
Page 3 and 4: Table of Contents Table of Contents
Page 5: Table of Contents Cabbage Salad Dre
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: Bye-Bye, Stimulants — Hello, Gree
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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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CHAPTER 10 Starting Your Morning Of
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Starting Your Morning Off Right In
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Starting Your Morning Off Right Tho
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Starting Your Morning Off Right fer
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Starting Your Morning Off Right ©
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Starting Your Morning Off Right Hot
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Starting Your Morning Off Right Hig
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Starting Your Morning Off Right Spr
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Starting Your Morning Off Right Hig
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Starting Your Morning Off Right Thr
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Starting Your Morning Off Right ©
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Starting Your Morning Off Right Chi
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CHAPTER 11 Creating Delicious Whole
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Creating Delicious Whole-Food Treat
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CHAPTER 12 Achieving an Alkaline In
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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
Page 389 and 390:
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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