12 Steps to Whole Foods
Starting Your Morning Off Right Kefir Smoothie (3) I have made this for my children every day for many years. I think it’s the most important contributing factor to their immunity to viruses and infections that “go around” every winter. They never become seriously ill and never require antibiotics, because they are fed live probiotics every day in a form far superior than dried cultures stored for months in pill form. C kefir (see recipe on page 233) 1 banana, frozen in small chunks 1 peach or 4 strawberries, frozen optional: 1 scoop WarriorBlend protein powder Blend all until very smooth in high-powered blender. Nut Milk (3) ½ C nuts or seeds (such as cashews, almonds, or sesame seeds), soaked and drained 2 C filtered water optional: ½ tsp. vanilla extract Blend ingredients in your high-powered blender (optionally with ½ tsp. vanilla). Purée on high speed until smooth. Strain pulp with nut-milk bag or cheese cloth. (Optionally, mix a small amount of raw, organic agave and some dried fruit into the pulp, then dehydrate as “cookies.”) Keeps well in the refrigerator. Coconut Milk You can purchase coconut milk in a can, but this is a lower-fat version that is quick and easy if you have dried shredded coconut on hand. ½ C shredded dried coconut (organic, no sweetener or chemicals added) 1 C filtered water ¼ tsp. vanilla Pinch of stevia (to taste) Blend coconut and water until very smooth, about 90 seconds. Strain pulp with nut-milk bag or cheese cloth. (Optionally, mix a small amount of raw, organic agave and some dried fruit into the pulp, then dehydrate as “cookies.”) 286 12 Steps to Whole Foods © Copyright Robyn Openshaw
Starting Your Morning Off Right High-Protein Grain/Legume Breakfast Cereal Mix (1) People who identify themselves as “protein types” should find this breakfast highly sustaining, with the “perfect protein” combo of lentils and grains. This is a good emergency preparedness recipe you can store in gallon freezer bags or buckets. Oat groats are just the grain before the oat is rolled. 1 C kamut (or regular wheat) 1 C millet 1 C brown rice 1 C oat groats 2 C lentils (or garbanzo beans/chickpeas) 1 C popcorn, unpopped Mix all ingredients together, grind the mixture in a grain grinder on the coarse setting (or, if you don’t have one, blend it in your high-powered blender until the mixture is coarsely ground). Store in the fridge. High-Protein Grain/Legume Breakfast Cereal (2) 1 C breakfast cereal mix (recipe above) 2 C water (divided equally into two portions) 2 Tbsp. kefir (or whey, buttermilk, or yogurt) ¼ tsp. sea salt 2 Tbsp. honey (raw) or agave (raw, organic) optional: handful of raisins or other dried fruit (add a bit of extra water) optional: shredded coconut, ground flax seeds Mix the cereal mix, 1 C of water, and kefir, and let it sit overnight or, preferably, for up to 24 hours. In the morning, bring the other 1 C of water to a boil. Then add the soaked cereal, dried fruit, honey, and salt, and simmer for 5 min., stirring often to avoid lumps. Sprinkle each serving with shredded coconut and ground flax seed (optional). Serve with any kind of milk and/or a spoonful of coconut oil or butter. For a treat, serve with cream and berries. Serves 2-4. © Copyright Robyn Openshaw 12 Steps to Whole Foods 287
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Starting Your Morning Off Right<br />
Kefir Smoothie (3)<br />
I have made this for my children every day for many years. I think it’s the most important contributing fac<strong>to</strong>r <strong>to</strong><br />
their immunity <strong>to</strong> viruses and infections that “go around” every winter. They never become seriously ill and<br />
never require antibiotics, because they are fed live probiotics every day in a form far superior than dried<br />
cultures s<strong>to</strong>red for months in pill form.<br />
C kefir (see recipe on page 233)<br />
1 banana, frozen in small chunks<br />
1 peach or 4 strawberries, frozen<br />
optional: 1 scoop WarriorBlend protein powder<br />
Blend all until very smooth in high-powered blender.<br />
Nut Milk (3)<br />
½ C nuts or seeds (such as cashews, almonds, or sesame seeds), soaked and drained<br />
2 C filtered water<br />
optional: ½ tsp. vanilla extract<br />
Blend ingredients in your high-powered blender (optionally with ½ tsp. vanilla). Purée on high speed until<br />
smooth. Strain pulp with nut-milk bag or cheese cloth. (Optionally, mix a small amount of raw, organic agave<br />
and some dried fruit in<strong>to</strong> the pulp, then dehydrate as “cookies.”) Keeps well in the refrigera<strong>to</strong>r.<br />
Coconut Milk<br />
You can purchase coconut milk in a can, but this is a lower-fat version that is quick and easy if you have dried<br />
shredded coconut on hand.<br />
½ C shredded dried coconut (organic, no sweetener or chemicals added)<br />
1 C filtered water<br />
¼ tsp. vanilla<br />
Pinch of stevia (<strong>to</strong> taste)<br />
Blend coconut and water until very smooth, about 90 seconds. Strain pulp with nut-milk bag or cheese cloth.<br />
(Optionally, mix a small amount of raw, organic agave and some dried fruit in<strong>to</strong> the pulp, then dehydrate as<br />
“cookies.”)<br />
286 <strong>12</strong> <strong>Steps</strong> <strong>to</strong> <strong>Whole</strong> <strong>Foods</strong><br />
© Copyright Robyn Openshaw