12 Steps to Whole Foods

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Table of Contents Tabbouleh Wraps . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 181 Falafel Pita Pockets. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 182 Garbanzo-Spinach Wraps . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 183 Pasta with Pesto . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 183 Greek Olive-Lentil Spaghetti . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 184 Pasta with Creamy Sauce and Greens . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 185 Country Market Stew . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 185 Vegetarian Chili . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 186 Green Lentil Soup. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 187 Split Pea Soup. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 188 Chipotle Black Bean-Barley Soup . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 189 Buckwheat Asparagus Stir Fry . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 190 Wild Rice and Mushroom Bake . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 191 Sticky Rice with Peanut Sauce . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 192 Avocado Basmati Rice . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 193 Whole-Grain Couscous with Vegetables . . . . . . . . . . . . . . . . . . . . . . . . . . . 194 Potato-Garbanzo Curry . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 195 Indian Green or Yellow Dahl . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 196 CHAPTER 7 Sprouting and Dehydrating . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .199 Why Is Sprouting Important? . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 200 How Can I Eat Bread with Sprouted Grains? . . . . . . . . . . . . . . . . . . . . . . . . . . . 201 How Do I Sprout Grains, Nuts, and Seeds? . . . . . . . . . . . . . . . . . . . . . . . . . . . . 202 What Foods Should I Sprout? . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 203 Other Sproutable Foods. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 204 The Virtues of Flax Seed. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 205 Dehydrated Snacks . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 205 Money-Saving Tips. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 206 Your Journal Entry . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 207 Sprouted Almond Recipes. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 210 Sprouted-Nut Milk . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 210 Candied Nuts . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 210 Teriyaki Almonds . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 210 Cocoa Almonds . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 211 Almond Cherry Cookies. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 211 Sprouted Pumpkin Seed Recipes. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 212 Spicy Pumpkin Seeds . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 212 Sprouted-Seed Crackers/Chips Recipes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 212 Nori Nachos . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 212 Green Pesto Crackers . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 213 Cilantro-Corn Chips . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 213 Flax-Veggie Crackers . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 214 vi 12 Steps to Whole Foods © Copyright Robyn Openshaw

Table of Contents Parmesan Flax Crackers . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 216 Savory Flax Crackers . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 216 Kale Chips . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 217 Dill Pickle Kale Crisps . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 217 Lemony Kale Crisps . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 217 “Cheesy” Collard / Kale Crisps. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 218 Other Recipe Ideas. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 219 Debbie’s Manna Bars . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 219 Sprouted Hummus Spread. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 220 Roasted Eggplant Spread . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 221 Salsa . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 221 Guacamole. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 222 CHAPTER 8 Preserving Raw Foods with Natural Probiotics . . . . . . . . . . . . . . . . . 223 Fermented Vegetables . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 224 Fermented Dairy Products . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 224 Fermented Grains. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 228 Money-Saving Tips . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 229 Your Journal Entry . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 230 Kefir Recipes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 233 Dairy or Goat Milk Kefir . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 233 Coconut Liquid Kefir / Water Kefir . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 235 Yogurt Recipes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 236 Basic Yogurt Recipe . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 236 Almond Yogurt . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 237 Other Fermented Dairy Recipes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 237 Crème Fraîche (Sour Cream) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 237 Cultured Butter . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 237 Rejuvelac Recipe . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 238 Raw Kombucha Recipe . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 238 Fermented Vegetable Recipes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 240 Pickled Beets. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 240 Beet Kvass. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 241 Pickle Slices . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 241 Spiced Carrots . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 241 Sauerkraut . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 242 Kimchi. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 243 © Copyright Robyn Openshaw 12 Steps to Whole Foods vii

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

Page 3 and 4: Table of Contents Table of Contents

Page 5 and 6: Table of Contents Cabbage Salad Dre

Page 7: Table of Contents Kale Recipes . .

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

coconut

recipe

recipes

chopped

grains

seeds

12 Steps to Whole Foods

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