12 Steps to Whole Foods

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Reaping a Gardener’s Rewards Pasta with Kale 1 lb. whole-grain pasta (spaghetti, linguine, or penne) 1 lb. curly kale, cut into thin ribbons ¼ C extra virgin olive oil ¾ C pine nuts 4-6 oz. feta cheese, crumbled ½ C Lemon-Lime Dressing (page 94) Cook the pasta according to package instructions. Sauté the kale in the olive oil until very tender (taste test it to make sure it’s broken down to be soft and easily chewed). Toss with the pasta, along with the pine nuts, feta cheese, and dressing. Serve hot. Braised Kale and Tomatoes You can serve this dish with Buttermilk Cornbread (page 259) for an excellent winter meal. 1½ lb. kale (about 2 bunches) 2 Tbsp. toasted sesame oil (or extra virgin olive oil) 6-8 cloves garlic, minced 1 small red onion, sliced ¾ C vegetable broth 1 pt. cherry tomatoes, washed and sliced in half ½ tsp. sea salt fresh ground pepper to taste 1 Tbsp. brown rice vinegar 1 Tbsp. brown rice syrup or agave (raw, organic) 1 tsp. red pepper flakes ¼ C toasted sesame seeds 2 Tbsp. flax seeds, freshly ground Wash, trim, and chop the kale. In a large wok (or sauté/fry pan), toast the sesame seeds and set them aside. Put the oil in the wok and lightly sauté the garlic and onion. Add the kale and vegetable stock. Cook for 10 min. and stir occasionally, adding the tomatoes, salt, pepper, red pepper flakes, vinegar, and syrup/agave in the last 2 min. Sprinkle with sesame seeds and ground flax seed, and serve. Serves 4-6. Other Recipes Christmasy Salad (page 65) 150 12 Steps to Whole Foods © Copyright Robyn Openshaw
Reaping a Gardener’s Rewards SPINACH RECIPES Sautéed Garlic Spinach This is my very favorite way to eat spinach. 2 lbs. spinach leaves, coarsely chopped (80% of a big Costco bag) 3 Tbsp. extra virgin olive oil 10+ cloves garlic, coarsely chopped (or you can use whole garlic cloves) ½ tsp. sea salt 1 tsp. freshly ground black pepper optional: ½ C pine nuts, toasted under broiler optional: Parmesan cheese optional: lemon wedges Sauté the garlic in olive oil for about 1 min. until garlic is clear. Add the spinach and seasonings and sauté for 1-2 min. or until spinach is wilted. Optionally, toss in pine nuts and sprinkle with Parmesan cheese, and serve immediately with lemon wedges. © Copyright Robyn Openshaw 12 Steps to Whole Foods 151
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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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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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Page 179 and 180: CHAPTER 6 Making Plant-Based Main D
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Page 221 and 222: 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 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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