12 Steps to Whole Foods

Recipe Ingredients
Coconut liquid. I prefer to get coconut liquid directly from the young coconut itself, but you can also purchase
it in a can. It is low in fat and high in minerals and electrolytes.
Coconut milk. This product comes in a can and is a rich and creamy dessert base, higher in fat (but nutritious
fat) than coconut liquid.
Coconut oil. See “Why Should I Eat Coconut Oil?” on page 99 to find out why this is a power food that should
be substituted for any refined vegetable oils. Perfect for sautéing and baking because it doesn’t create trans fats.
A link to the best price on the Internet (much better than prices at your health food store) is found in the store
on my site: www.greensmoothiegirl.com.
Kelp noodles. A raw noodle from the sea vegetable, found in health food stores, Asian markets, and many
grocery stores.
Miso. Naturally fermented soy paste with several varieties/colors, found in health food stores, Asian markets,
and many grocery stores.
Nama Shoyu. Organic, unpasteurized soy sauce found at health food stores and online.
Nutritional yeast (similar to Brewer’s Yeast). Nutty/cheesy/creamy-flavored and -textured condiment great
on popcorn and high in B vitamins and protein. The yeast is deactivated, and can be found at health food stores.
Original Himalayan Crystal Salt (OHCS). Completely unrefined salt containing all 84 elements needed by
your body in bioavailable form (everything in the periodic table except the 10 inert gases). Available at http://
tinyurl.com/62jzmq.
Peanut butter (organic). Worth buying to avoid corn syrup and rapeseed oil (a hydrogenated fat) found in
regular peanut butters. Can be purchased at Costco, health food stores, and some grocery stores.
Tempeh. A fermented whole-soybean product from Indonesia. It has a higher content of protein, vitamins, and
dietary fiber than tofu as well as a firmer texture and stronger flavor. Can be found in health food stores and
online.
Trocomare. A low-salt herbal seasoning mix found in health food stores.
Ume plum vinegar. Found in health food stores and Asian markets, and online.
Umeboshi plum paste. Found in health food stores and Asian markets, and online.
Young coconuts. Most of these are imported from Thailand, the Philippines, and Fiji, but they are often
referred to as “young Thai coconuts.” Don’t confuse them with the hairy brown coconuts you can buy in any
grocery store. Young coconuts are sold with the fibrous white covering, and they are flat on one end and
pointed on the other end. (They are usually stripped of their green outer shell, which is how you buy them in
Asia.) You can find them at Asian specialty food stores by the case, most inexpensively (I pay $13 for a case of
9), health food stores, and even Wal-Mart. Watch the GreenSmoothieGirl demo on YouTube to see how to get
them open (www.tiny.cc/3X3Xi).
© Copyright Robyn Openshaw 12 Steps to Whole Foods 339