12 Steps to Whole Foods
Starting Your Morning Off Right BREAKFAST RECIPES Robyn’s Granola (2) Try eating this every morning for one week and document what happens to your digestion. (I’ll give you a hint: it will clean you out!) Full of fiber and Omega-3 fatty acids, this is whole-foods nutrition perfect for children and adults! Kids won’t get hungry before lunch or nag for snacks. I double this recipe and make it in a big broiler pan with a lid, where I keep it until it’s gone. To each bowl, add a heaping tablespoon of sprouted raw sunflower seeds and a tablespoon of sprouted alfalfa/clover seeds to provide live digestive enzymes. Mix well: 8 C rolled oats (not instant oats, which are a processed food) 1 C raw wheat germ (found in bulk at the health food store, high in B vitamins) 1 C shredded coconut (found in bulk at the health food store—not the sugar kind) ½ C freshly ground flax seeds (grind fresh, in your high-powered blender) 1½ C nuts (walnuts, pecans, cashews, almonds, pumpkin seeds) ¼ C sesame seeds 2 Tbsp. cinnamon Heat on the stove until barely melted, stirring together: ½ C honey (raw) ½ C molasses or Grade B maple syrup ½ C water ½ C coconut oil optional: 1 Tbsp. maple flavoring or vanilla Pour the liquid ingredients into the dry ingredients and mix until distributed evenly (this takes a few minutes). Bake at 250°, stirring well every 20 min. for 45-90 min. or until dry. Keep in the pantry for up to 2 weeks in cooler weather, or in the fridge for up to six weeks. Makes 11 cups. Serve the granola with nut or rice milk (nut milk recipe below; rice milk recipe on page 264) plus 2 Tbsp. sprouted raw sunflower and alfalfa seeds mixed in. To sprout sunflower seeds, cover ½ pt. of sunflower seeds with filtered water overnight, then drain in the morning. They are now living food with vastly more enzymes and nutrients. You may also sprout raw almonds or pumpkin seeds to add to your granola for variety as you serve it. 284 12 Steps to Whole Foods © Copyright Robyn Openshaw
Starting Your Morning Off Right Hot-Pink Breakfast Smoothie (3) I have been drinking this every morning for quite a few years, just because I love it. Raw beets are an excellent blood purifier and coconut liquid is packed with minerals and electrolytes—and how many breakfasts do you know that taste great and contain raw carrots and beets? A 450-calorie breakfast that has four servings of fruits and vegetables, 15% plant protein, and good fats in the cashews. (View the GreenSmoothieGirl YouTube video on how to open a coconut easily: www.tiny.cc/3X3Xi.) 1½ C coconut liquid (best raw, or use from a can—both can be found at Asian markets) 1 large carrot, cleaned and cut into 3 pieces (or 5-6 baby carrots) ¼ of a medium beet, raw, peeled ¼ C cashews or (for better nutrition) raw sunflower seeds, soaked overnight and drained ¼ C chopped dates (inexpensive in bulk foods at a health food store) 2 tsp. vanilla 12 frozen strawberries (organic, if possible) Purée all ingredients except the strawberries and protein powder in your high-powered blender for 90 seconds. Add the strawberries and purée on high until smooth. Add the protein powder for the last 5 sec. Makes 1 quart. TIP: See Chapter 8 for how to make your coconut liquid into kefir for excellent added nutrition. It’s a simple habit to make your coconut liquid a probiotic drink that will not change the taste significantly, but can aid in preventing viruses and bacterial infections and improve your digestion. I remove the water kefir grains from my coconut liquid every morning and put it in a new pint jar of coconut liquid for the next day. Your water kefir grains are infinitely reusable. © Copyright Robyn Openshaw 12 Steps to Whole Foods 285
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Starting Your Morning Off Right<br />
Hot-Pink Breakfast Smoothie (3)<br />
I have been drinking this every morning for quite a few years, just because I love it. Raw beets are an excellent<br />
blood purifier and coconut liquid is packed with minerals and electrolytes—and how many breakfasts do you<br />
know that taste great and contain raw carrots and beets? A 450-calorie breakfast that has four servings of fruits<br />
and vegetables, 15% plant protein, and good fats in the cashews. (View the GreenSmoothieGirl YouTube video<br />
on how <strong>to</strong> open a coconut easily: www.tiny.cc/3X3Xi.)<br />
1½ C coconut liquid (best raw, or use from a can—both can be found at Asian markets)<br />
1 large carrot, cleaned and cut in<strong>to</strong> 3 pieces (or 5-6 baby carrots)<br />
¼ of a medium beet, raw, peeled<br />
¼ C cashews or (for better nutrition) raw sunflower seeds, soaked overnight and drained<br />
¼ C chopped dates (inexpensive in bulk foods at a health food s<strong>to</strong>re)<br />
2 tsp. vanilla<br />
<strong>12</strong> frozen strawberries (organic, if possible)<br />
Purée all ingredients except the strawberries and protein powder in your high-powered blender for 90 seconds.<br />
Add the strawberries and purée on high until smooth. Add the protein powder for the last 5 sec. Makes 1 quart.<br />
TIP: See Chapter 8 for how <strong>to</strong> make your coconut<br />
liquid in<strong>to</strong> kefir for excellent added nutrition. It’s a<br />
simple habit <strong>to</strong> make your coconut liquid a<br />
probiotic drink that will not change the taste<br />
significantly, but can aid in preventing viruses<br />
and bacterial infections and improve your<br />
digestion. I remove the water kefir grains from<br />
my coconut liquid every morning and put it in a<br />
new pint jar of coconut liquid for the next day.<br />
Your water kefir grains are infinitely reusable.<br />
© Copyright Robyn Openshaw <strong>12</strong> <strong>Steps</strong> <strong>to</strong> <strong>Whole</strong> <strong>Foods</strong> 285