12 Steps to Whole Foods

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Making Salad the Star Laura’s Black Bean and Corn Salad 2 cans black beans, rinsed and drained 3 ears fresh corn (cut off cobs, then boiled 1 min.) or 2 C frozen white/sweet corn (thawed) ½ bunch cilantro, finely chopped juice of 1 lime C balsamic vinegar 2 roasted red peppers*, cut into long strips and then diced * To roast red peppers: Wash and dry peppers. Broil close to the hot coil in the oven (or roast directly on a gas stove flame or on a grill), turning until all sides are blackened and blistered. Put in a closed paper bag until cool. Remove and peel off blackened skin. Cut open and remove seeds. DO NOT RINSE. Toss all ingredients together and chill one hour or longer to let flavors mix. Serves 6-8. NOTE: Optionally, for simplicity, use just the first three ingredients and a pinch of salt. 68 12 Steps to Whole Foods © Copyright Robyn Openshaw
Making Salad the Star Southwest Salad 1 head green leaf, red leaf, or romaine lettuce, washed and torn up 2 tomatoes, chopped 1 red and 1 yellow bell pepper, chopped 1 C corn kernels (preferably fresh or thawed frozen) 1 C black beans, rinsed well whole-wheat bread croûtons* * To make croûtons: Bush bread with olive oil, sprinkle with basil/oregano, chop into cubes, and toast under broiler. Toss all and serve with the Avocado Dressing (page 84). Serves 6. Salsa Verde Salad This big salad is a dinner all by itself for a family of 6, or you can serve it with corn bread (page 259) or wholewheat biscuits (page 262). 1 head romaine lettuce, washed and chopped 2 C chopped green cabbage 2 tomatoes, chopped 1 yellow or orange bell pepper, seeded and julienned 1½ C jicama, peeled and julienned 1 can (rinsed) or 1½ C fresh (or frozen, thawed) corn kernels 2 avocados, diced 1 can black beans, rinsed well 1 can black olives, sliced 1 C feta cheese, crumbled corn tortilla strips* * To make corn tortilla strips: Cut 8 corn tortillas into long, thin strips, and then fry in ¼ C coconut oil until crisp. Toss all ingredients except tortilla strips. Serve tossed with the entire batch of (page 94). Add tortilla strips right before serving. © Copyright Robyn Openshaw 12 Steps to Whole Foods 69
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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
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
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Page 75 and 76: CHAPTER 2 Making Salad the Star You
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Page 79 and 80: Making Salad the Star Why Maximize
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Page 85 and 86: Making Salad the Star Tomato-Onion-
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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 111 and 112: Dressing Up Your Salads Ginger-Miso
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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 * 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
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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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