12 Steps to Whole Foods

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Avoiding Bad Fats, Enjoying Good Fats Chocolate-Coconut Brownies C coconut oil (liquid) 2 eggs (organic, free-range) C unsweetened applesauce C agave (raw, organic) 1 tsp. vanilla ¼ C water 1 C raw coconut palm sugar or Sucanat 1¼ C whole-wheat flour, finely ground (soft white wheat is best) 1 C shredded coconut 6 Tbsp. cocoa powder 1½ tsp. baking powder (the no-aluminum variety) ¼ tsp. sea salt optional: ½ C walnuts or pecans, chopped Preheat oven to 350°. Blend the eggs, water, coconut sugar/Sucanat, applesauce, agave, vanilla, and coconut oil and mix well. Add the dry ingredients and mix well. Pour the batter into a greased 9"x9" pan and bake for 35 min. Cool and cut into squares. Microwave Popcorn Stir 1 Tbsp. liquid coconut oil into ½ C popcorn kernels. Put corn/oil inside a paper bag, and then put that inside another paper bag (double-bagging the corn/oil). Pop in the microwave until 2 seconds pass between pops. Pour into a bowl and sprinkle with sea salt. Faux Kettle Corn Air-pop 3 batches of popcorn, then pour it into a paper grocery bag or very large mixing bowl. If your coconut oil is solid, place its container in a sink of hot tap water to melt it first. Then put C raw, organic agave nectar and C coconut oil in a blender and blend well. Then slowly pour the mixture over the popcorn in the bowl or paper bag. Gradually sprinkle with 2 tsp. sea salt while shaking or stirring it well. 110 12 Steps to Whole Foods © Copyright Robyn Openshaw
Avoiding Bad Fats, Enjoying Good Fats Potato-Artichoke-Asparagus Soup 1 pound asparagus, cleaned, trimmed, and cut into bite-sized pieces 2 stalks celery, chopped 3 potatoes, washed and chopped 1 yellow onion, chopped 4 C water 1 can (14 oz.) artichoke hearts, drained and chopped 2 cans (14 oz.) coconut milk 2 Tbsp. cornstarch 1 tsp. sea salt ½ tsp. paprika ½ tsp. dried (or 1 Tbsp. fresh, chopped) tarragon 1 tsp. dried (or 2 Tbsp. fresh, chopped) basil Bring the water to boil, then add the asparagus, celery, potatoes, and onion. Cover and reduce the heat to medium low and simmer 20 min. Add the artichoke hearts and simmer another 10 min. In a blender, blend the coconut milk, cornstarch, salt, paprika, tarragon, and basil. Add the blend to the simmering vegetables and heat to boiling, then simmer on low/medium until thickened, stirring frequently. Broccoli-Rice Bake with Coconut Curry Sauce 2 C brown rice, rinsed well 4 C water 1 can (14 oz.) coconut milk 1 Tbsp. cornstarch 1 Tbsp. curry powder ½ C chopped cilantro ¼ C fresh parsley (or 1 Tbsp. dried) 2 tomatoes, chopped 1½ tsp. sea salt 3 stems of broccoli (including most of stalk), cut into bite-sized pieces 8 oz. mushrooms, washed well and cut in thirds 2 Tbsp. coconut oil Bring the water and rice to a boil, turn down to medium low, cover, and simmer for 45 min. In a large wok or frying pan, lightly sauté broccoli on medium high for 5 min., then add mushrooms and sauté another 2 min. In a blender, blend coconut milk, cornstarch, curry powder, and salt. Add the blend to the vegetables and heat on medium high, stirring frequently, gradually reducing to a simmer until sauce is thickened. Toss mixture gently into brown rice, along with the parsley, tomato, and cilantro. Serve hot. Serves 6-8. © Copyright Robyn Openshaw 12 Steps to Whole Foods 111
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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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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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Page 85 and 86: Making Salad the Star Tomato-Onion-
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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
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Page 141 and 142: CHAPTER 5 Reaping a Gardener’s Re
Page 143 and 144: Reaping a Gardener’s Rewards chur
Page 145 and 146: Reaping a Gardener’s Rewards Wher
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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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Page 165 and 166: Reaping a Gardener’s Rewards BELL
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Page 171 and 172: Reaping a Gardener’s Rewards KALE
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Page 179 and 180: CHAPTER 6 Making Plant-Based Main D
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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 ©
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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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