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Bye-Bye, Stimulants — Hello, Green Smoothies • You can freeze pints or quarts of green smoothies to take them on a trip. I put them in a cooler for a road trip, but I also take them on airplanes, frozen, packed well inside my suitcase. Most hotel rooms have mini-fridges, and you can request a room with one or make sure to check for that amenity when booking your hotel online. Thawed green smoothies don’t have a great texture; I just remind myself I drink them for my health rather than for enjoyment. Your Journal Entry Use these next pages to record the health benefits you observe from following this first step for 30 days. This will be important as you look back, later in your life, to determine whether to continue with this habit. In my book The Green Smoothies Diet, I review my research of 175 participants who documented the changes in their health after drinking at least a pint of green smoothie at least four times a week for 30 days. The top six health benefits reported were higher energy, improved digestion, fewer cravings for sweets, a more positive mood, improvements in skin tone, and weight loss. Other effects included elimination of PMS symptoms, asthma, skin problems, insomnia, dandruff, depression, and blood sugar fluctuations. Others claimed a better sex life. You may wish to compare your own journal responses to questions asked of people in my study published in The Green Smoothies Diet by taking the same questionnaire yourself below. You can also take the selfpopulating poll online at GreenSmoothieGirl.com/poll.html to be a part of ongoing research. GREEN SMOOTHIE QUESTIONNAIRE Have you found that green smoothies have noticeably improved your health or quality of life? Yes / No What health benefits have you noticed from drinking green smoothies? (Select all that apply.) • Improved digestion (more regular and/or complete bowel movements, no straining, soft/formed stool, etc.) • Weight loss • More energy • Improved sleep (need less of it, decreased insomnia, more alert in the mornings, etc.) • Decreased cravings for sweets and processed foods • Fingernails grow faster and/or are stronger • Decrease in PMS symptoms • Improved libido (sex drive) • Positive, stable mood • Less stressed out • Blood sugar stabilization • Increased desire to exercise • Improvement in skin tone and/or fewer blemishes • People telling me I look better 42 12 Steps to Whole Foods © Copyright Robyn Openshaw
Bye-Bye, Stimulants — Hello, Green Smoothies • Hair is shinier and/or dandruff is gone • Other: ______________ If you have lost weight, how many pounds have you lost? Did you have any uncomfortable cleansing reactions as you began drinking green smoothies? Yes / No If so, what were they? How long did they last? © Copyright Robyn Openshaw 12 Steps to Whole Foods 43
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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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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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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 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 © C
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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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Making Plant-Based Main Dishes © C
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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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Preserving Raw Foods with Natural P
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Preserving Raw Foods with Natural P
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Preserving Raw Foods with Natural P
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Preserving Raw Foods with Natural P
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Preserving Raw Foods with Natural P
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Preserving Raw Foods with Natural P
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Preserving Raw Foods with Natural P
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Preserving Raw Foods with Natural P
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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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Replacing White Flour with Whole Gr
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Replacing White Flour with Whole Gr
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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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Creating Delicious Whole-Food Treat
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Creating Delicious Whole-Food Treat
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Creating Delicious Whole-Food Treat
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Creating Delicious Whole-Food Treat
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Creating Delicious Whole-Food Treat
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Creating Delicious Whole-Food Treat
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Creating Delicious Whole-Food Treat
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Creating Delicious Whole-Food Treat
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Creating Delicious Whole-Food Treat
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Creating Delicious Whole-Food Treat
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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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Achieving an Alkaline Inner Terrain
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Achieving an Alkaline Inner Terrain
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Achieving an Alkaline Inner Terrain
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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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GreenSmoothieGirl Resource Library
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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
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Index sprouting almond recipes 210
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Index whole-grain couscous, Whole-G