12 Steps to Whole Foods
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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CHAPTER 4<br />
Avoiding Bad Fats,<br />
Enjoying Good Fats<br />
Your Goal:<br />
To throw out refined oils and learn <strong>to</strong> use and enjoy the good fats in your diet and beauty regimen<br />
necessary for silky, shiny hair; dewy, clear, unlined skin; and robust cells in every organ and tissue of<br />
your body. We will focus on three extremely nutritious oils that have different virtues and uses, both<br />
internal and external.<br />
What You’ll Need:<br />
You’ll want <strong>to</strong> buy some refrigerated flaxseed oil (at the health food s<strong>to</strong>re); some extra virgin olive oil;<br />
and some virgin, organic coconut oil. See “Robyn Recommends” on www.GreenSmoothieGirl.com for<br />
coconut oil—and if my source is out of s<strong>to</strong>ck, try again shortly, as they keep only small, fresh<br />
quantities on hand.)<br />
Fat in general was unfairly maligned for about 10 years in the “low-fat” obsession that damaged the<br />
American psyche. Even otherwise-sensible proponents of a plant-based diet continue <strong>to</strong> operate under<br />
the fallacy that fats should be avoided and that a low-fat diet is a natural one. To this day, people in my<br />
community come up <strong>to</strong> me everywhere I go and, in an effort <strong>to</strong> tell me about their own interest in<br />
nutrition, catalog their meals of skim milk and oatmeal, low-fat yogurt, egg substitutes, spray salad<br />
dressings, and other denatured or fake foods engineered <strong>to</strong> avoid fat<br />
.<br />
Long before I under<strong>to</strong>ok <strong>to</strong> study the issue for myself, long before good research replaced the “low-fat”<br />
craze, I was brainwashed (like you, I’m sure) by the constant barrage of illegitimate information we<br />
were fed that we should avoid foods with fat in them. I still struggle a bit <strong>to</strong> put coconut, olive, and flax<br />
oil in my food—or eat an entire avocado—because of the way I was influenced in those years.<br />
© Copyright Robyn Openshaw <strong>12</strong> <strong>Steps</strong> <strong>to</strong> <strong>Whole</strong> <strong>Foods</strong> 95