12 Steps to Whole Foods

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Dressing Up Your Salads Money- and Time-Saving Tips • Because many good dressings call for citrus juice, to save time, I juice a bunch of lemons, limes, or oranges at a time when they are on sale or when a friend in Arizona, California, or Florida gives me a bag- or boxful. I use a $10-$20 electric citrus juicer, which you can get from such stores as Target or Wal-Mart. It is worth the money because you can get double the amount of juice compared to squeezing by hand. Then I freeze 2 Tbsp. portions in ice cube trays and save the cubes in a plastic freezer bag for easy use over a few months. I like to have a bag each of frozen orange, lemon, and lime juice always on hand. • I cut up and freeze the lemon rinds in fourths, too, rather than throwing them away! (You could also use orange or lime rinds as well.) I put one-fourth of a lemon rind in a blenderful of green smoothie. The rind adds a nice lemon flavor as well as powerful flavanoid compounds that have been documented to prevent and eliminate skin cancers (if you spent your adolescence in the sun getting burned like I did, you’ll especially want to use lemon rind). • I keep several heads of romaine and standard salad vegetables (tomatoes, red onions, peppers, and cucumbers) on hand every day, week, and month of the year. That way, if I stop at the store, I don’t need an ingredient list or recipe to be able to grab items to make a big salad several days in a row. I often just drizzle olive oil and balsamic vinegar or lemon juice on a basic salad when I’m in a hurry and don’t have a fancier dressing made up (I also sprinkle the salad with basil, kelp, or Trocomare). • After dinner, I pour vinegar and oil from the salad bowl into a pint jar. After a few days, I have enough salad dressing for another salad. (Drain your lettuce well when making the salad, or you’ll have watery salad dressing and unusable “leftovers.” I love my $15 salad spinner.) Call me cheap, but somehow the Depression-era frugal/conserving “make do” attitude lasted three generations in my family. • Make big batches of dressing and freeze some for later. Dressings will last only as long as the perishable ingredients in them, such as onions or sprouts. • Use any of the homemade salad dressings for your leftovers. My neighbor Kris says any of the 18 dressings in this chapter go well with quinoa (which takes 10 minutes to cook) and any steamed or raw veggies for a quick, nutritious, light meal. 78 12 Steps to Whole Foods © Copyright Robyn Openshaw
Dressing Up Your Salads Your Journal Entry Make sure you take a few minutes at the end of this month to document any changes in your health from committing to making nutritious salad dressings. These are questions to consider: 1. What changes in your health do you notice from getting olive and flax oil and other good fats into your diet in the form of homemade salad dressings? 2. Do you notice anything different about your hair, skin, and fingernails, which are often dramatically affected by inclusion of good fats in the diet? 3. How time consuming has it been to make salad dressings, and have any gains in your health been worth that time? 4. Do you like the taste of homemade dressings better than store bought? Do you miss bottled salad dressing? 5. What are your favorite recipes in this chapter? 6. Any other observations during this month? © Copyright Robyn Openshaw 12 Steps to Whole Foods 79
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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
Page 49 and 50: Introduction business, family—the
Page 51 and 52: CHAPTER 1 Bye-Bye, Stimulants — H
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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 89 and 90: Making Salad the Star Waldorf Salad
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Page 95 and 96: Making Salad the Star Beet-Pear-Fet
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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
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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 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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