12 Steps to Whole Foods

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Bye-Bye, Stimulants — Hello, Green Smoothies EASIEST STARTER GREEN SMOOTHIE RECIPE Anyone will enjoy this easy first-timer’s concoction, including children and those with finicky tastes! 1¾ C water 1 Tbsp. honey (raw) or agave (raw, organic) 1 10-oz. bag spinach 1 banana (preferably frozen in chunks) 2 C frozen mixed berries 1 peach, pear, apple, or orange Blend all until very smooth. Pour in glasses and enjoy, or refrigerate for up to 48 hours, shaking well before serving. Makes about 3 pints. LAURA’S NO-FRUIT GREEN SMOOTHIE If you’re diabetic or hypoglycemic, or just trying to reduce sugars in your diet, you may wish to cut fruits and maximize greens. My former student, Laura, spent seven years of her adolescence and young adult life in bed with serious health issues. She doesn’t do well with sugar of any kind and devised this green smoothie that is highly alkaline and low in sugar. Combine in high-powered blender: 1 avocado 1 large cucumber 2 C spinach 2 large leaves collard greens 2 leaves black kale 2 or 3 lemons, juice only (to taste) 1 C water optional: a few slices of Gala apples Purée well and enjoy. 52 12 Steps to Whole Foods © Copyright Robyn Openshaw
CHAPTER 2 Making Salad the Star Your Goal: Making a colorful, green/vegetable salad the “main dish” at supper. To make this a habit for life, the keys are (a) simplicity and (b) variety. You can now make what was formerly your “main dish” half its original size. What You’ll Need: You don’t need to buy anything new this month, though investment in a couple of very sharp knives will make your life—newly committed to plant foods—so much easier! I love my Cutco knives, with free sharpening for life (www.cutco.com). It might seem strange to you that our second step toward a diet of whole foods is still primarily focused on vegetables, and even more greens. That’s how strongly I feel that Americans are mostly missing out on the best foods available on the planet—raw vegetables and, particularly, green foods. Remember from the introduction that part of our goal is getting about two pounds of vegetables (half of those greens) in an adult’s daily diet. A big salad with dinner is a great second step towards that end. A comparison of beets, parsnips, radishes, and turnips with their above-ground counterparts (beet greens, parsley, and radish and turnip greens) reveals why greens are worth taking another look at for dinner. The below-ground root vegetables are certainly good for you! But they average more than double the calories, carbs, and sugar than the greens attached to them above ground. And they have only about 50-70% of the vitamin, mineral, and enzyme content. The fact that may surprise you most is that beet greens, parsley, and turnip greens have about twice as much protein as the root vegetables they’re attached to! Again, ounce for ounce, green foods are the most perfect, sustaining foods on the planet—low in calories, high in nutrition. © Copyright Robyn Openshaw 12 Steps to Whole Foods 53
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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
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
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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
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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
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Page 117 and 118: CHAPTER 4 Avoiding Bad Fats, Enjoyi
Page 119 and 120: 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 * 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 ©
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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 ©
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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
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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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