12 Steps to Whole Foods

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Sprouting and Dehydrating “Cheesy” Collard / Kale Crisps 20-30 small collard or kale leaves C cashews 2 Tbsp. fresh lemon juice 3 Tbsp. water ¼ C extra virgin olive oil tsp. Original Himalayan Crystal Salt (OHCS) (page 339) ¼ C brewer’s (nutritional) yeast 2 green onions (including green part) ½ tsp. chili powder ½ tsp. cayenne ¼ tsp. turmeric 1 clove fresh garlic, peeled black pepper to taste Blend all the ingredients in a high-powered blender until smooth, then pour the mixture into a plate or pie tin. Press one side of the washed and dried kale or collard leaves into the mixture. Place dry side down on dehydrator trays and dry below 116° until crispy (about 4-6 hours). 218 12 Steps to Whole Foods © Copyright Robyn Openshaw
Sprouting and Dehydrating OTHER RECIPE IDEAS In addition to the “raw” crackers in this chapter, when you’re craving something crunchy, you can also quickly cut whole-wheat pita bread, corn tortillas, or sprouted-wheat tortillas into large triangles and broil them in the oven for a few minutes until lightly browned (or you can dehydrate sprouted tortilla triangles) to make crispy chips. Optionally, brush them with olive oil and sprinkle with garlic powder and sea salt before broiling. Now that you have plenty of crunchy snack ideas, following are five great ideas to increase your vegetable, enzyme, and good fats consumption, and with varying textures and tastes—perfect with your dehydrated chips/ crackers. Debbie’s Manna Bars This is a high-energy snack created by my friend Debbie Mackintosh. 1½ C pitted dates ½ C raisins (soaked with the dates in 4 C water overnight) 1 C raw sunflower seeds ¼ C sesame seeds (soaked with the sunflower seeds in 2½ C water overnight) ¼ C golden flax seeds (soaked in ½ C water for a few hours or overnight) 1 C buckwheat (soaked in 2 C water overnight) ½ tsp. cinnamon ½ tsp. nutmeg 1 tsp. vanilla ½ C agave (raw, organic) pinch of sea salt ¼ C ground flax seeds C raisins ¾ C almonds, soaked, drained, and chopped ¾ C pecans, chopped ¾ C dried fruit (any kind), chopped optional: 2 allspice berries optional: 2 whole cloves, crushed Drain and rinse all the seeds. Cream the dates and raisins and their soak water in a high-powered blender while adding the next 8 ingredients (buckwheat through salt) to the blender. In a large bowl, hand mix the seeds with the creamed fruit mixture. Then add the final 5 ingredients (flax through dried fruit) and mix well. Pat the mixture onto Teflex sheets in a dehydrator. Let it dry about 12-15 hours at 105°. Peel off the Teflex and dry another 2 hours or until chewy. © Copyright Robyn Openshaw 12 Steps to Whole Foods 219
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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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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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Page 221 and 222: CHAPTER 7 Sprouting and Dehydrating
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Page 233 and 234: Sprouting and Dehydrating Cocoa Alm
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Page 267 and 268: 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 ©
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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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