12 Steps to Whole Foods

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Preserving Raw Foods with Natural Probiotics 2. Put the jar on the counter (or, in the winter, put it on top of the fridge where the heating coil is, near a heat vent, or under a light bulb for warmer conditions) and stir occasionally. The mixture is cultured after 1-2 days, and faster in a warmer place than a colder place. It will usually separate into layers, including the whey (clear, yellowish liquid), and it will smell tart. 3. Stir and strain out the kefir grains (if that’s what you used) with a slotted spoon or fine-meshed strainer to keep in the fridge for later use. Drink kefir plain with a meal for excellent digestion or make it into smoothies with bananas in your highpowered blender. The kefir will keep for one to two weeks in the fridge, and the grains will keep indefinitely. 234 12 Steps to Whole Foods © Copyright Robyn Openshaw
Preserving Raw Foods with Natural Probiotics Coconut Liquid Kefir / Water Kefir Vegans may prefer to make kefir from coconut liquid or from water. It does not get thick; fermenting makes it fizzy and tangy. I use it every morning in my Hot Pink Breakfast Smoothie (see Ch. 10). Put 1 to 3 Tbsp. of water kefir grains (pictured left) in a pint jar of coconut liquid. Cover it with a lid and leave it for 24 hours at room temperature. (Do not refrigerate kefir grains of any kind. If you do, they will become dormant and inactive.) I simply strain the water grains from the coconut liquid that has been sitting on my counter for 24 hours with a small, fine-meshed strainer. I transfer it to a new jar of coconut liquid for the next day. It’s okay if the grains ferment the liquid for an extra day or for less than a day. The longer you allow the fermentation process, the more tart and tangy your kefir becomes. You can get water kefir grains, which are different than milk grains, by selecting “Kefir Grains” on the “Robyn Recommends” tab on GreenSmoothieGirl.com. Or you can purchase a dehydrated starter at some health food stores—and then, after making your first batch, you can use a little of the old batch to start a new batch. (Do this for up to two batches, but then use a new start to ensure your cultures don’t degrade over time.) Live kefir grains are better, compared to dried starter. To store and to grow your water grains, or to make true “Water Kefir,” fill a quart jar with filtered water and C organic Sucanat, coconut palm sugar, or agave. Add 1 tsp. molasses or a piece of an egg shell (make sure the egg has been cleaned out), because water grains thrive on minerals. Stir until dissolved and then add ¼ to 1 C water grains. Cover and let it sit at room temperature for up to five days. This, by itself, can be consumed as Water Kefir. The sugars are mostly consumed by the fermentation process. You can then start a new batch using the same grains. You can watch my short GreenSmoothieGirl YouTube video showing how to open and drain a young coconut (www.tiny.cc/3X3Xi). Don’t use an older (hairy, brown) coconut, which will not likely contain much liquid. Alternatively, you can purchase coconut liquid (also known as “coconut water”) in cans from a health food store or Asian stores (I have even seen them at Wal-Mart). © Copyright Robyn Openshaw 12 Steps to Whole Foods 235
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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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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 © C
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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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Page 221 and 222: CHAPTER 7 Sprouting and Dehydrating
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Page 267 and 268: CHAPTER 9 Replacing White Flour wit
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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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