12 Steps to Whole Foods
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12 Steps to Whole Foods

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References Chapter 6 1. Campbell, T. Colin, Ph.D. and Thomas M. Campbell II. 2006. The China Study. Dallas, TX: BenBella Books. 2. Fuhrman, Joel, M.D. 2003. Eat to Live. New York, NY: Little, Brown and Co. 3. Young, Shelley R. 1999. Back to the House of Health. Pleasant Grove, UT: Woodland Publishing. Chapter 7 1. Peavy, Dr. William S. and Warren Peary. 1992. Super Nutrition Gardening. New York, NY: Penguin Group (Avery Imprint). 2. Howell, Edward, M.D. 1985. Enzyme Nutrition: The Food Enzyme Concept. New York, NY: Penguin Group (Avery Imprint). 3. “Sprouts for Optimum Nutrition.” HealthLibrary.com. Accessed October 2009. www.sproutnet.com/ Press/sprouts_for_optimum_nutrition.htm Chapter 8 1. Aubert, Claude. 1985. Les aliments fermentés traditionnels. Mens, France: Terre Vivante. 2. Jensen, Bernard. 1999. Dr. Jensen's Guide to Better Bowel Care: A Complete Program for Tissue Cleansing through Bowel Management. New York, NY: Penguin Group (Avery Imprint). 3. Wigmore, Ann. 1991. Rebuild Your Health: With High Energy Enzyme Nourishment. Atlanta, GA: Living Foods Lifestyle. 4. Fallon, Sally. 2001. Nourishing Traditions. Washington, D.C.: NewTrends Publishing, Inc. 5. Coleman, Eliot. 1999. Four-Season Harvest. White River Junction, VT: Chelsea Green Publishing Co. Chapter 9 1. Mellen, P.B., T. F. Walsh, and D.M. Herrington. “Whole grain intake and cardiovascular disease: a meta-analysis.” Nutrition, Metabolism & Cardiovascular Diseases, 78 (2003): 383-390. 2. Reddy, N. Rukma and Shridhar K. Sathe. 2002. Food Phytates. Boca Raton, FL: CRC Press. Chapter 10 1. Batmanghelidj, F., M.D. 2008. Your Body’s Many Cries for Water. Vienna, VA: Global Health Solutions, Inc. 2. Hendel, Dr. Barbara and Peter Ferreira. 2003. Water and Salt: The Essence of Life. Natural Resources, Inc. Chapter 12 1. Young, Robert O. and Shelley R. Young. 2002. The pH Miracle. New York, NY: Warner Books. (quote on p. 14). 350 12 Steps to Whole Foods © Copyright Robyn Openshaw

Index Symbols “Cheesy” Collard / Kale Crisps recipe 218 A acidic foods, discussed 329 agar powder, explained 338 agave Almond Cookies 321 Almond Cream Sauce 313 Almond Joy Fudge 109 Avocado-Almond Salad 72 Berry Sauce 313 Black-Eyed Papaya Salsa 115 Braised Kale and Tomatoes 150 Broccoli-Cashew Quinoa 173 Buttery Dill Sautéed Carrots 144 Carrot-Coconut-Orange Bars 108 Cherry-Almond Blondies 312 Chocolate Balls 319 Chocolate Cookies 322 Chocolate Goji Smoothie 315 Chocolate Walnut Muffins 307 Chocolate-Coconut Brownies 110 Cilantro-Corn Chips 213 Coconut-Oat Cookies 321 Craisin Salad 63 Debbie’s Manna Bars 219 Easiest Starter Green Smoothie 52 explained 337 Faux Kettle Corn 110 Flax Waffles 291 Garbanzo-Spinach Wraps 183 Ginger Cookies (Gingerbread) 310 High-Protein Grain/Legume Breakfast Cereal 287 Lemon Chews 318 Lemon Tahini Dressing 92 Lentil-Stuffed Peppers 143 Millet Porridge 113 No-Knead Sourdough Dill Bread 269 Orange-Walnut Salad Dressing 84 Peanut Butter Cookies 322 Pecan-Cranberry Quinoa 172 Raw Key Lime Pie 316 Robyn’s Green Smoothie 51 Russian Borscht 140 Steamed Vegetables with Yogurt-Dill Sauce 146 Sweet-Savory Green Beans 148 Teriyaki Almonds 210 Vanilla Pudding 155 Waldorf Salad 67 World’s Best Chocolate Ice Cream or Shake 320 alfalfa seeds Robyn’s Granola 284 Savory Flax Crackers 216 alfalfa sprouts Avocado Dressing 84 Bleu Cheese Dressing 88 Cabbage Salad Dressing 85 Ginger-Miso Dressing 89 Green Goddess Dressing 88 Orange-Walnut Salad Dressing 84 alkaline foods, discussed 329 water, how to get 329 water, when to drink 328 water, why drink 328 alkalinity, importance of 327 almond butter Chocolate Balls 319 No-Cook Chocolate Chia Crispies 310 Almond Cherry Cookies recipe 211 Almond Cookies recipe 321 Almond Cream Sauce recipe 313 Almond Joy Fudge recipe 109 Almond Yogurt recipe 237 almonds Almond Cherry Cookies 211 Almond Cookies 321 Almond Joy Fudge 109 Almond Yogurt 237 Avocado-Almond Salad 72 Baked Potato Bar 171 Breakfast Oatmeal-Apricot Cookies 296 Buckwheat Asparagus Stir Fry 190 Butter Pecan Ice Cream 320 Cabbage Salad 64 Candied Nuts 210 Cherry-Almond Blondies 312 Chocolate Shake 314 Cocoa Almonds 211 Craisin Salad 63 Debbie’s Manna Bars 219 Live Granola 294 Michelle Jorgenson’s “Power through the Day” Bars 323 Nut Milk 286 Orange-Almond Pudding with Berry Sauce 312 Raw Chocolate Cheesecake 315 Robyn’s Granola 284 © Copyright Robyn Openshaw 12 Steps to Whole Foods 351

Index<br />

Symbols<br />

“Cheesy” Collard / Kale Crisps recipe 218<br />

A<br />

acidic foods, discussed 329<br />

agar powder, explained 338<br />

agave<br />

Almond Cookies 321<br />

Almond Cream Sauce 313<br />

Almond Joy Fudge 109<br />

Avocado-Almond Salad 72<br />

Berry Sauce 313<br />

Black-Eyed Papaya Salsa 115<br />

Braised Kale and Toma<strong>to</strong>es 150<br />

Broccoli-Cashew Quinoa 173<br />

Buttery Dill Sautéed Carrots 144<br />

Carrot-Coconut-Orange Bars 108<br />

Cherry-Almond Blondies 3<strong>12</strong><br />

Chocolate Balls 319<br />

Chocolate Cookies 322<br />

Chocolate Goji Smoothie 315<br />

Chocolate Walnut Muffins 307<br />

Chocolate-Coconut Brownies 110<br />

Cilantro-Corn Chips 213<br />

Coconut-Oat Cookies 321<br />

Craisin Salad 63<br />

Debbie’s Manna Bars 219<br />

Easiest Starter Green Smoothie 52<br />

explained 337<br />

Faux Kettle Corn 110<br />

Flax Waffles 291<br />

Garbanzo-Spinach Wraps 183<br />

Ginger Cookies (Gingerbread) 310<br />

High-Protein Grain/Legume Breakfast Cereal 287<br />

Lemon Chews 318<br />

Lemon Tahini Dressing 92<br />

Lentil-Stuffed Peppers 143<br />

Millet Porridge 113<br />

No-Knead Sourdough Dill Bread 269<br />

Orange-Walnut Salad Dressing 84<br />

Peanut Butter Cookies 322<br />

Pecan-Cranberry Quinoa 172<br />

Raw Key Lime Pie 316<br />

Robyn’s Green Smoothie 51<br />

Russian Borscht 140<br />

Steamed Vegetables with Yogurt-Dill Sauce 146<br />

Sweet-Savory Green Beans 148<br />

Teriyaki Almonds 210<br />

Vanilla Pudding 155<br />

Waldorf Salad 67<br />

World’s Best Chocolate Ice Cream or Shake 320<br />

alfalfa seeds<br />

Robyn’s Granola 284<br />

Savory Flax Crackers 216<br />

alfalfa sprouts<br />

Avocado Dressing 84<br />

Bleu Cheese Dressing 88<br />

Cabbage Salad Dressing 85<br />

Ginger-Miso Dressing 89<br />

Green Goddess Dressing 88<br />

Orange-Walnut Salad Dressing 84<br />

alkaline<br />

foods, discussed 329<br />

water, how <strong>to</strong> get 329<br />

water, when <strong>to</strong> drink 328<br />

water, why drink 328<br />

alkalinity, importance of 327<br />

almond butter<br />

Chocolate Balls 319<br />

No-Cook Chocolate Chia Crispies 310<br />

Almond Cherry Cookies recipe 211<br />

Almond Cookies recipe 321<br />

Almond Cream Sauce recipe 313<br />

Almond Joy Fudge recipe 109<br />

Almond Yogurt recipe 237<br />

almonds<br />

Almond Cherry Cookies 211<br />

Almond Cookies 321<br />

Almond Joy Fudge 109<br />

Almond Yogurt 237<br />

Avocado-Almond Salad 72<br />

Baked Pota<strong>to</strong> Bar 171<br />

Breakfast Oatmeal-Apricot Cookies 296<br />

Buckwheat Asparagus Stir Fry 190<br />

Butter Pecan Ice Cream 320<br />

Cabbage Salad 64<br />

Candied Nuts 210<br />

Cherry-Almond Blondies 3<strong>12</strong><br />

Chocolate Shake 314<br />

Cocoa Almonds 211<br />

Craisin Salad 63<br />

Debbie’s Manna Bars 219<br />

Live Granola 294<br />

Michelle Jorgenson’s “Power through the Day” Bars 323<br />

Nut Milk 286<br />

Orange-Almond Pudding with Berry Sauce 3<strong>12</strong><br />

Raw Chocolate Cheesecake 315<br />

Robyn’s Granola 284<br />

© Copyright Robyn Openshaw <strong>12</strong> <strong>Steps</strong> <strong>to</strong> <strong>Whole</strong> <strong>Foods</strong> 351

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