12 Steps to Whole Foods

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Dressing Up Your Salads Honey Mustard Vinaigrette ¼ C fresh lemon juice 2 Tbsp. white wine vinegar 2 Tbsp. honey (raw) 2 Tbsp. brown mustard ½ C extra virgin olive oil ¼ C unrefined flaxseed oil 3 cloves garlic pinch of sea salt freshly ground black pepper to taste 1 tsp. cayenne 2+ Tbsp. water (to achieve desired consistency) 1 Tbsp. whole mustard seeds (soaked in 2 Tbsp. water, above, for 30 min.) Blend all ingredients in a high-powered blender until smooth. Makes scant 2 cups. 86 12 Steps to Whole Foods © Copyright Robyn Openshaw
Dressing Up Your Salads Maple Syrup Dressing This is my favorite dressing. Easy to make, good on anything, and lasts weeks in the fridge if you use 1 tsp. onion powder instead of fresh onion. ¾ C extra virgin olive oil ¾ C red wine vinegar 6 Tbsp. maple syrup ½ tsp. sea salt ¼ C brown mustard ¼ yellow or white onion ½ tsp. garlic powder Blend in a high-powered blender until smooth. Makes 2 cups. Asian Ginger Dressing 4 cloves garlic 2 Tbsp. fresh ginger root, minced ¾ C extra virgin olive oil* C rice vinegar ½ C Nama Shoyu (page 339) 3 Tbsp. honey (raw) * Optionally, substitute organic, unrefined toasted sesame oil (which is less nutritious but more authentic). Blend all ingredients in a high-powered blender until the honey is liquefied and the ginger root and garlic are well blended. Makes scant 1½ cups. This dressing is delicious with shredded cabbage and toasted sesame seeds, or with the Waldorf Salad (page 67). Ranch Dressing 1 C buttermilk 1 C sour cream 1 Tbsp. dried parsley 1 Tbsp. dried chives 1 tsp. sea salt 1 tsp. ground black pepper 1 tsp. onion powder 1 tsp. garlic powder Blend briefly in a high-powered blender until just mixed, pour into a jar, and put in the fridge for a few hours to meld flavors. Makes scant 2¼ cups. © Copyright Robyn Openshaw 12 Steps to Whole Foods 87
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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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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 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
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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Page 149 and 150: Reaping a Gardener’s Rewards Why
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Page 155 and 156: Reaping a Gardener’s Rewards How
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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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