12 Steps to Whole Foods

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Starting Your Morning Off Right Kasha (Roasted Buckwheat) Cereal (1) 1 C kasha (buckwheat groats) 1 egg (organic, free-range) ½ tsp. sea salt 2 C boiling water ½ tsp. cinnamon 2 Tbsp. maple syrup or molasses optional: 2 Tbsp. peanut butter, organic, peanuts only (no rapeseed oil or sugar/corn syrup added) optional: 1 apple, grated or diced In a large saucepan, combine the buckwheat and egg, stirring well. Place over medium-high heat and stir while the grains begin to separate. When all the grains have separated and are roasted, add the boiling water and salt, and cover the pot. Reduce the heat to medium-low and steam for about 15-20 min. For the last 5-10 min. of cooking, add the apple, peanut butter, and optional cinnamon and maple syrup or molasses. Serve with Hot- Pink Breakfast Smoothie (3) (page 285) or * Polenta (2) (page 264). Serves 3-4. Breakfast Burritos This is a good way to use leftover baked potatoes. 1 pkg. of 6 sprouted-wheat tortillas (or Whole-Wheat Flax Tortillas on page 177) 1 16-oz. package firm tofu, chopped 1 onion, chopped 2 C fresh (or 1 pkg. frozen) broccoli, chopped 1 red bell pepper, chopped 3 baked potatoes, chopped (leave peels on) 2 cloves garlic, minced 2 Tbsp. extra virgin olive oil 3 Tbsp. Bragg Liquid Aminos (page 338) 1 tsp. turmeric 1 tsp. cumin 1 C cilantro, chopped plenty of salsa Heat the oil in a wok or frying pan, then add the vegetables and tofu, and sauté until tender-crisp. Continue cooking, adding all the seasonings except for the Liquid Aminos and tossing until well coated. Remove the mixture from the heat and toss in the Liquid Aminos and cilantro. Serve in warmed whole-grain tortillas with salsa. 288 12 Steps to Whole Foods © Copyright Robyn Openshaw
Starting Your Morning Off Right Sprouted-Wheat Coconut Pancakes (2) 2 C dry wheat, soaked overnight, drained, sprouted 2-3 days 2 C milk (any kind, or ½ yogurt and ½ water) 1½ C shredded coconut 4 eggs (organic, free-range) ½ C coconut oil (liquid, warmed) 1 Tbsp. honey (raw) ½ tsp. sea salt 1 tsp. soda 1 Tbsp. baking powder (no aluminum) Blend the sprouted wheat and milk in your high-powered blender on high for 2 min. Blend in all the other ingredients until smooth. Pour by ¼ C onto a hot, oiled griddle and cook until both sides are browned. Serve with applesauce and maple syrup, or the Berry Sauce for Waffles/Pancakes (3) (page 293) and plain yogurt. Serves 6-8. © Copyright Robyn Openshaw 12 Steps to Whole Foods 289
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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 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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Making Plant-Based Main Dishes * Ga
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Making Plant-Based Main Dishes * Pa
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Making Plant-Based Main Dishes * Gr
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Making Plant-Based Main Dishes * Ch
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Making Plant-Based Main Dishes * Wi
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Making Plant-Based Main Dishes Avoc
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Making Plant-Based Main Dishes * Po
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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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Page 259 and 260: Preserving Raw Foods with Natural P
Page 267 and 268: CHAPTER 9 Replacing White Flour wit
Page 269 and 270: Replacing White Flour with Whole Gr
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Page 321 and 322: CHAPTER 11 Creating Delicious Whole
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Page 347 and 348: CHAPTER 12 Achieving an Alkaline In
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Page 359 and 360: 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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