12 Steps to Whole Foods

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Table of Contents CHAPTER 9 Replacing White Flour with Whole Grains . . . . . . . . . . . . . . . . . . . . . .245 What Are the Whole Grains? . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 248 How Do I Substitute Whole Grain for White Flour? . . . . . . . . . . . . . . . . . . . . . 249 What Are Phytates and How Do I Avoid Them? . . . . . . . . . . . . . . . . . . . . . . . . 249 Should I Combine a Grain and Legume for “Perfect Proteins”? . . . . . . . . . . . . 251 Why Is Commercial Yeast Bad and Sourdough Good? . . . . . . . . . . . . . . . . . . . 251 What Other Grains Besides Wheat Make Good Bread and Other Baked Goods? . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 253 What Is the 1, 2 Rating System in the Recipes? . . . . . . . . . . . . . . . . . . . . . . . . . 255 Money-Saving Tips. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 256 Your Journal Entry . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 256 Whole-Grain Recipes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 259 Buttermilk Cornbread (1 or 2) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 259 Blueberry Flax Muffins (2). . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 260 Ethiopian Flatbread (2). . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 262 Chapati (1) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 262 Whole-Wheat Biscuits (1) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 263 Sesame Seed Crackers (2) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 263 Polenta (2). . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 264 Rice Milk (1 or 2) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 266 Amaranth L’Orange (2) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 266 Turnip Buckwheat Casserole (1) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 267 Bulgur-Stuffed Sweet Peppers (2) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 267 Red Quinoa Arugula Salad (2) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 268 No-Knead Sourdough Dill Bread and Variation (2). . . . . . . . . . . . . . . . . . . 269 Kamut Sourdough Pita Pockets . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 269 Sourdough Whole-Grain Bread and Variations (2) . . . . . . . . . . . . . . . . . . . 270 Darlene’s Kamut Sourdough Bread . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 271 Other Recipes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 272 CHAPTER 10 Starting Your Morning Off Right . . . . . . . . . . . . . . . . . . . . . . . . . . . . .275 Why Drink Water upon Waking? . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 275 Why Should I Use Salt, and What Kind? . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 277 How Do I Make Sole (Salt Solution)? . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 279 Breakfast . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 280 What Is the 1, 2, 3 Rating System in the Recipes? . . . . . . . . . . . . . . . . . . . . . . . 280 Your Journal Entry . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 281 Breakfast Recipes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 284 Robyn’s Granola (2) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 284 Hot-Pink Breakfast Smoothie (3) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 285 Kefir Smoothie (3) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 286 viii 12 Steps to Whole Foods © Copyright Robyn Openshaw
Table of Contents Nut Milk (3) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 286 Coconut Milk . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 286 High-Protein Grain/Legume Breakfast Cereal Mix (1) . . . . . . . . . . . . . . . 287 High-Protein Grain/Legume Breakfast Cereal (2) . . . . . . . . . . . . . . . . . . . 287 Kasha (Roasted Buckwheat) Cereal (1) . . . . . . . . . . . . . . . . . . . . . . . . . . . 288 Breakfast Burritos . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 288 Sprouted-Wheat Coconut Pancakes (2) . . . . . . . . . . . . . . . . . . . . . . . . . . . 289 German Pancakes (1) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 290 Sprouted-Buckwheat Blueberry Pancakes (Gluten Free) . . . . . . . . . . . . . . 290 High-Protein, Gluten-Free Pancakes (2) . . . . . . . . . . . . . . . . . . . . . . . . . . . 291 Flax Waffles (2) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 291 Pumpkin Oatmeal Waffles or Pancakes (2) . . . . . . . . . . . . . . . . . . . . . . . . 292 Three Toppings for Pancakes and Waffles . . . . . . . . . . . . . . . . . . . . . . . . . 293 Live Granola (3) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 294 Breakfast Oatmeal-Apricot Cookies (3) . . . . . . . . . . . . . . . . . . . . . . . . . . . 296 Breakfast Pudding (3) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 296 Chia Pudding (3) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 297 Other Recipes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 297 CHAPTER 11 Creating Delicious Whole-Food Treats . . . . . . . . . . . . . . . . . . . . . . . . 299 How Do I Convert a Treat Recipe to Be Nutritious?. . . . . . . . . . . . . . . . . . . . . 300 What Is the 1, 2, 3 Rating System in the Recipes? . . . . . . . . . . . . . . . . . . . . . . 302 Your Journal Entry . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 302 Treat Recipes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 305 Chocolate Beet Cake (2) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 305 Zucchini Bread (2) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 306 Chocolate Walnut Muffins (2) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 307 Chocolate Frosting (1). . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 307 Chocolate Chip Zucchini Cookies (2). . . . . . . . . . . . . . . . . . . . . . . . . . . . . 308 Quinoa Cookies (2) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 308 Peanut Butter Cookies (1) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 309 Apricot-Pine Nut Refrigerator Cookies (1). . . . . . . . . . . . . . . . . . . . . . . . . 309 Ginger Cookies (Gingerbread) (1) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 310 No-Cook Chocolate Chia Crispies (2) . . . . . . . . . . . . . . . . . . . . . . . . . . . . 310 Orange-Glaze Donuts (1) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 311 Cherry-Almond Blondies (2) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 312 Orange-Almond Pudding with Berry Sauce (3) . . . . . . . . . . . . . . . . . . . . . 312 Berry Sauce . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 313 Almond Cream Sauce (1) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 313 Gelatin Dessert (1) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 313 Popsicles (2) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 313 Fruity Sorbet (3) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 314 © Copyright Robyn Openshaw 12 Steps to Whole Foods ix
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 and 8: Table of Contents Kale Recipes . .
Page 9: Table of Contents Parmesan Flax Cra
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
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Bye-Bye, Stimulants — Hello, Gree
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CHAPTER 2 Making Salad the Star You
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Making Salad the Star This month, u
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Making Salad the Star Why Maximize
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Making Salad the Star Money-Saving
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Making Salad the Star © Copyright
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Making Salad the Star Tomato-Onion-
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Making Salad the Star Christmasy Sa
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Making Salad the Star Waldorf Salad
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Making Salad the Star Southwest Sal
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Making Salad the Star © Copyright
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Making Salad the Star Beet-Pear-Fet
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CHAPTER 3 Dressing Up Your Salads Y
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Dressing Up Your Salads High-Nutrit
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Dressing Up Your Salads Your Journa
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Dressing Up Your Salads © Copyrigh
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Dressing Up Your Salads Strawberry-
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Dressing Up Your Salads Cabbage Sal
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Dressing Up Your Salads Maple Syrup
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Dressing Up Your Salads Ginger-Miso
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Dressing Up Your Salads Pesto Vinai
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Dressing Up Your Salads © Copyrigh
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CHAPTER 4 Avoiding Bad Fats, Enjoyi
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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 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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