12 Steps to Whole Foods

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Dressing Up Your Salads Basil-Parmesan Vinaigrette ½ - ¾ C basil leaves 1 C oil (2 Tbsp. flaxseed, the remainder olive) ½ C Parmesan cheese ¼ C balsamic vinegar 3 Tbsp. white wine vinegar 1 clove garlic ¼ tsp. freshly ground pepper ¼ tsp. sea salt Blend all ingredients in a high-powered blender, then put in fridge to meld flavors for 2 hours. Makes 2 cups. Lemon-Lime Dressing ½ C honey (raw) ¾ C fresh lemon juice ¼ C fresh lime juice C Bragg Liquid Aminos (page 338) 1" fresh ginger root, peeled and diced 4 cloves garlic ¾ C extra virgin olive oil ¼ C flaxseed oil Blend all ingredients in a high-powered blender on high speed until ginger is puréed. Makes 3 cups. 94 12 Steps to Whole Foods © Copyright Robyn Openshaw
CHAPTER 4 Avoiding Bad Fats, Enjoying Good Fats Your Goal: To throw out refined oils and learn to use and enjoy the good fats in your diet and beauty regimen necessary for silky, shiny hair; dewy, clear, unlined skin; and robust cells in every organ and tissue of your body. We will focus on three extremely nutritious oils that have different virtues and uses, both internal and external. What You’ll Need: You’ll want to buy some refrigerated flaxseed oil (at the health food store); some extra virgin olive oil; and some virgin, organic coconut oil. See “Robyn Recommends” on www.GreenSmoothieGirl.com for coconut oil—and if my source is out of stock, try again shortly, as they keep only small, fresh quantities on hand.) Fat in general was unfairly maligned for about 10 years in the “low-fat” obsession that damaged the American psyche. Even otherwise-sensible proponents of a plant-based diet continue to operate under the fallacy that fats should be avoided and that a low-fat diet is a natural one. To this day, people in my community come up to me everywhere I go and, in an effort to tell me about their own interest in nutrition, catalog their meals of skim milk and oatmeal, low-fat yogurt, egg substitutes, spray salad dressings, and other denatured or fake foods engineered to avoid fat . Long before I undertook to study the issue for myself, long before good research replaced the “low-fat” craze, I was brainwashed (like you, I’m sure) by the constant barrage of illegitimate information we were fed that we should avoid foods with fat in them. I still struggle a bit to put coconut, olive, and flax oil in my food—or eat an entire avocado—because of the way I was influenced in those years. © Copyright Robyn Openshaw 12 Steps to Whole Foods 95
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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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Page 95 and 96: Making Salad the Star Beet-Pear-Fet
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Page 141 and 142: CHAPTER 5 Reaping a Gardener’s Re
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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 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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