12 Steps to Whole Foods

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Starting Your Morning Off Right Breakfast Oatmeal-Apricot Cookies (3) My friend Jill asked me if I had a good recipe for “breakfast cookies.” I’d never heard of such a thing, but this is what I came up with: live, low-sugar nutrition you could eat in the car on mornings you’re in a hurry. 1½ C almonds (preferably soaked and dehydrated) 2 C dry oat groats, soaked, rinsed, and sprouted 2 days ½ C fresh orange juice ½ C sliced (or chopped) almonds 1 C chopped dried apricots ½ C chopped dates 3 Gala or Jonathan apples, cored and chopped (but not peeled) ½ C Craisins, chopped ½ tsp. nutmeg ½ tsp. cinnamon In a dry container, blend the almonds into flour with your high-powered blender and then set aside in a separate bowl. Blend the orange juice, sprouted oats, dates, apples, cinnamon, and nutmeg in the blender until creamy. Scrape the mixture into a bowl and stir in the Craisins, almonds, and apricots. Stir in almond flour and mix well. Press spoonfuls onto Teflex sheets in a dehydrator and dry at 105° until the cookies are chewy (about 10- 14 hours). Breakfast Pudding (3) Blend well in your high-powered blender: ½ C cashews (soaked a few hours in the water to be used in this recipe) 1½ C water (add a bit more if needed for consistency) 1 small banana 2 Tbsp. maple syrup pinch of vanilla bean dash of cinnamon dash of sea salt Add and pulse until broken down into small chunks but not totally smooth: ½ C golden raisins 2 C oat groats, soaked overnight and drained (optionally sprouted 1-2 days) Serve warm or chilled. 296 12 Steps to Whole Foods © Copyright Robyn Openshaw
Starting Your Morning Off Right Chia Pudding (3) This is a perfect breakfast for a diabetic or anyone with blood sugar problems and for anyone who is anemic (chia is high in bioavailable iron) or who wants to increase protein on their plant-based diet. Stir together and let soak for 20 min. or longer: Then add: 2 Tbsp. chia seeds C coconut or almond milk 1 tsp. organic ground cinnamon (for additional blood-sugar control) optional: 1 tsp. raw ground cacao nibs 1 Tbsp. sesame seeds 1 Tbsp. sunflower seeds 1 Tbsp. pumpkin seeds 1 Tbsp shredded coconut (unsweetened) C mixed berries Add some water if needed for desired consistency, then stir all together. Can be saved in the fridge for up to 2 days. Makes 2 servings. Other Recipes Carrot-Coconut-Orange Bars (page 108) * Polenta (2) (page 264) © Copyright Robyn Openshaw 12 Steps to Whole Foods 297
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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 4. D
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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 GRAI
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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 267 and 268: CHAPTER 9 Replacing White Flour wit
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Page 321 and 322: CHAPTER 11 Creating Delicious Whole
Page 323 and 324: Creating Delicious Whole-Food Treat
Page 347 and 348: CHAPTER 12 Achieving an Alkaline In
Page 349 and 350: Achieving an Alkaline Inner Terrain
Page 359 and 360: APPENDIX A Recipe Ingredients These
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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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