12 Steps to Whole Foods

06.03.2015 Views
Table of Contents Rice Pudding. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 112 Millet Porridge . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 113 Flaxseed Oil Recipes. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 113 Flax/Coconut “Butter” . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 113 Flaxseed Cookies . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 114 Garlic Mayo . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 114 Black-Eyed Papaya Salsa . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 115 Tomato-Basil Pasta. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 117 CHAPTER 5 Reaping a Gardener’s Rewards . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .119 Making Gardening a Family Project . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 120 Why Heirloom Seeds?. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 121 Where to Put Your Gardening Efforts—And How. . . . . . . . . . . . . . . . . . . . . . . 123 What to Plant . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 123 What Are the Easiest Green Smoothie Ingredients to Grow? . . . . . . . . . . . 128 What about Organic Produce? . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 129 Why Should I Consider Square-Foot Gardening? . . . . . . . . . . . . . . . . . . . . 130 How Do I Keep the Pests Away without Using Chemicals? . . . . . . . . . . . . . . . 132 How Can I Get Garden Produce in the Winter? . . . . . . . . . . . . . . . . . . . . . . . . . 133 Money-Saving Tips. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 133 Your Journal Entry . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 135 Beet Recipes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 140 Russian Borscht . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 140 Beets in Spicy Mustard Sauce . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 142 Marinated Steamed Beets . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 142 Other Recipes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 142 Bell Pepper Recipes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 143 Lentil-Stuffed Peppers . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 143 Tempeh Pitas . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 144 Other Recipes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 144 Carrot Recipes. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 144 Buttery Dill Sautéed Carrots. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 144 Carrot-Orange Soup . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 145 Steamed Vegetables with Yogurt-Dill Sauce . . . . . . . . . . . . . . . . . . . . . . . . 146 Other Recipes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 146 Chard Recipes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 146 Pasta and Garlic Greens . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 146 Chard Rice Rolls. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 147 Green Bean Recipes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 147 Cold Green Bean-Walnut Salad . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 147 Sweet-Savory Green Beans . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 148 Sautéed String Beans with Radishes and Onions . . . . . . . . . . . . . . . . . . . . . 148 iv 12 Steps to Whole Foods © Copyright Robyn Openshaw

Table of Contents Kale Recipes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 149 Easy Kale Salad. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 149 Pasta with Kale . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 150 Braised Kale and Tomatoes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 150 Other Recipes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 150 Spinach Recipes. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 151 Sautéed Garlic Spinach . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 151 Dinner Pancakes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 152 Other Recipes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 152 Zucchini/Squash Recipes. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 152 Squash Fritters. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 152 Zucchini Carpaccio . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 153 Zucchini Pitas . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 153 Rainbow Salad . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 154 Vanilla Pudding. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 155 Other Recipes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 155 CHAPTER 6 Making Plant-Based Main Dishes . . . . . . . . . . . . . . . . . . . . . . . . . . . . 157 Will I Get Enough Protein and Calcium with Plant Foods? . . . . . . . . . . . . . . . 158 What If I Love Potatoes? . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 161 What about Protein, Carbs, and Glycemic Index?. . . . . . . . . . . . . . . . . . . . . . . 161 Introducing Grains/Seeds You Can Cook With. . . . . . . . . . . . . . . . . . . . . . . . . 162 Cautions about the Glycemic Index . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 163 Tips for Cooking Beans. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 164 Tips for Saving Money . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 164 Your Journal Entry . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 164 Potato (and Root Vegetable) Main Dish Recipes . . . . . . . . . . . . . . . . . . . . . . . . 168 Turnip-Leek Barley Soup . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 168 Garlic-Greens Mashed Potatoes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 169 Twice-Baked Green Potatoes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 170 Baked Potato Bar. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 171 Quinoa Main Dish Recipes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 172 Pecan-Cranberry Quinoa. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 172 Curried Quinoa . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 173 Broccoli-Cashew Quinoa . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 173 Southwest Quinoa . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 174 Red Pepper-Rosemary Quinoa . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 176 Grain/Seed, Pasta, and Legume Main Dish Recipes . . . . . . . . . . . . . . . . . . . . . . 177 Whole-Wheat Flax Tortillas . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 177 Lentil Tacos (also Taco Salad) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 177 Pink Hummus Quesadillas . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 179 Mexicali Wraps . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 180 © Copyright Robyn Openshaw 12 Steps to Whole Foods v

Page 1 and 2: 12 Steps to Whole Foods by Robyn Op

Page 3 and 4: Table of Contents Table of Contents

Page 5: Table of Contents Cabbage Salad Dre

Page 9 and 10: Table of Contents Parmesan Flax Cra

Page 11 and 12: Table of Contents Nut Milk (3) . .

Page 13 and 14: About the Author Robyn Openshaw gre

Page 15 and 16: Now she has 12 Steps to Whole Foods

Page 17 and 18: The 12 Steps program is a well rese

Page 19 and 20: Over the years, I have learned a lo

Page 21 and 22: I knew a “whole-foods diet” was

Page 23 and 24: Foreword By family physician Denise

Page 25 and 26: Foreword GSG nutrition is compatibl

Page 27 and 28: Preface You’ve always wanted to e

Page 29 and 30: Preface If you struggle with your w

Page 31 and 32: Introduction What Is the Goal of Th

Page 33 and 34: Introduction Finally, have a basic

Page 35 and 36: Introduction Nutrition is no differ

Page 37 and 38: Introduction Keep your talk about n

Page 39 and 40: Introduction sugary foods for even

Page 41 and 42: Introduction Don’t I Need to Eat

Page 43 and 44: Introduction Fourth, I strongly rec

Page 45 and 46: Introduction Document any “cleans

Page 47 and 48: Introduction I’ve invited the att

Page 49 and 50: Introduction business, family—the

Page 51 and 52: CHAPTER 1 Bye-Bye, Stimulants — H

Page 53 and 54: Bye-Bye, Stimulants — Hello, Gree











Page 75 and 76: CHAPTER 2 Making Salad the Star You

Page 77 and 78: Making Salad the Star This month, u

Page 79 and 80: Making Salad the Star Why Maximize

Page 81 and 82: Making Salad the Star Money-Saving

Page 83 and 84: Making Salad the Star © Copyright

Page 85 and 86: Making Salad the Star Tomato-Onion-

Page 87 and 88: Making Salad the Star Christmasy Sa

Page 89 and 90: Making Salad the Star Waldorf Salad

Page 91 and 92: Making Salad the Star Southwest Sal

Page 93 and 94: Making Salad the Star © Copyright

Page 95 and 96: Making Salad the Star Beet-Pear-Fet

Page 97 and 98: CHAPTER 3 Dressing Up Your Salads Y

Page 99 and 100: Dressing Up Your Salads High-Nutrit

Page 101 and 102: Dressing Up Your Salads Your Journa

Page 103 and 104: Dressing Up Your Salads © Copyrigh

Page 105 and 106: Dressing Up Your Salads Strawberry-

Page 107 and 108: Dressing Up Your Salads Cabbage Sal

Page 109 and 110: Dressing Up Your Salads Maple Syrup

Page 111 and 112: Dressing Up Your Salads Ginger-Miso

Page 113 and 114: Dressing Up Your Salads Pesto Vinai

Page 115 and 116: Dressing Up Your Salads © Copyrigh

Page 117 and 118: CHAPTER 4 Avoiding Bad Fats, Enjoyi

Page 119 and 120: Avoiding Bad Fats, Enjoying Good Fa











Page 141 and 142: CHAPTER 5 Reaping a Gardener’s Re

Page 143 and 144: Reaping a Gardener’s Rewards chur

Page 145 and 146: Reaping a Gardener’s Rewards Wher

Page 147 and 148: Reaping a Gardener’s Rewards red,

Page 149 and 150: Reaping a Gardener’s Rewards Why

Page 151 and 152: Reaping a Gardener’s Rewards You

Page 153 and 154: Reaping a Gardener’s Rewards You

Page 155 and 156: Reaping a Gardener’s Rewards How

Page 157 and 158: Reaping a Gardener’s Rewards Our

Page 159 and 160: Reaping a Gardener’s Rewards © C



Page 165 and 166: Reaping a Gardener’s Rewards BELL

Page 167 and 168: Reaping a Gardener’s Rewards Carr

Page 169 and 170: Reaping a Gardener’s Rewards Char

Page 171 and 172: Reaping a Gardener’s Rewards KALE

Page 173 and 174: Reaping a Gardener’s Rewards SPIN

Page 175 and 176: Reaping a Gardener’s Rewards Zucc

Page 177 and 178: Reaping a Gardener’s Rewards Vani

Page 179 and 180: CHAPTER 6 Making Plant-Based Main D

Page 181 and 182: Making Plant-Based Main Dishes Amer

Page 183 and 184: Making Plant-Based Main Dishes What

Page 185 and 186: Making Plant-Based Main Dishes Mill

Page 187 and 188: Making Plant-Based Main Dishes 4. D

Page 189 and 190: Making Plant-Based Main Dishes © C

Page 191 and 192: Making Plant-Based Main Dishes Garl

Page 193 and 194: Making Plant-Based Main Dishes Bake

Page 195 and 196: Making Plant-Based Main Dishes Curr


Page 199 and 200: Making Plant-Based Main Dishes GRAI

Page 201 and 202: Making Plant-Based Main Dishes Pink

Page 203 and 204: Making Plant-Based Main Dishes Tabb

Page 205 and 206: Making Plant-Based Main Dishes * Ga

Page 207 and 208: Making Plant-Based Main Dishes * Pa

Page 209 and 210: Making Plant-Based Main Dishes * Gr

Page 211 and 212: Making Plant-Based Main Dishes * Ch

Page 213 and 214: Making Plant-Based Main Dishes * Wi

Page 215 and 216: Making Plant-Based Main Dishes Avoc

Page 217 and 218: Making Plant-Based Main Dishes * Po


Page 221 and 222: CHAPTER 7 Sprouting and Dehydrating

Page 223 and 224: Sprouting and Dehydrating Note the

Page 225 and 226: Sprouting and Dehydrating What Food

Page 227 and 228: Sprouting and Dehydrating The Virtu

Page 229 and 230: Sprouting and Dehydrating Your Jour

Page 231 and 232: Sprouting and Dehydrating © Copyri

Page 233 and 234: Sprouting and Dehydrating Cocoa Alm

Page 235 and 236: Sprouting and Dehydrating Green Pes

Page 237 and 238: Sprouting and Dehydrating © Copyri

Page 239 and 240: Sprouting and Dehydrating KALE CHIP

Page 241 and 242: Sprouting and Dehydrating OTHER REC

Page 243 and 244: Sprouting and Dehydrating Roasted E

Page 245 and 246: CHAPTER 8 Preserving Raw Foods with

Page 247 and 248: 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














Page 297 and 298: CHAPTER 10 Starting Your Morning Of

Page 299 and 300: Starting Your Morning Off Right In

Page 301 and 302: Starting Your Morning Off Right Tho

Page 303 and 304: Starting Your Morning Off Right fer

Page 305 and 306: Starting Your Morning Off Right ©

Page 307 and 308: Starting Your Morning Off Right Hot

Page 309 and 310: Starting Your Morning Off Right Hig

Page 311 and 312: Starting Your Morning Off Right Spr

Page 313 and 314: Starting Your Morning Off Right Hig

Page 315 and 316: Starting Your Morning Off Right Thr

Page 317 and 318: Starting Your Morning Off Right ©

Page 319 and 320: Starting Your Morning Off Right Chi

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

Page 361 and 362: Recipe Ingredients Coconut liquid.

Page 363 and 364: APPENDIX B GreenSmoothieGirl Resour

Page 365 and 366: GreenSmoothieGirl Resource Library



Page 371 and 372: APPENDIX C References Chapter 1 1.

Page 373 and 374: Index Symbols “Cheesy” Collard

Page 375 and 376: Index bay leaf Chipotle Black Bean-

Page 377 and 378: Index Whole-Grain Pasta with Thai C

Page 379 and 380: Index Coconut-Oat Cookies recipe 32

Page 381 and 382: Index green beans, why grow in 126

Page 383 and 384: Index leek Green Lentil Soup 187 Tu

Page 385 and 386: Index Buckwheat Asparagus Stir Fry

Page 387 and 388: Index purslane nutrition facts 40 R

Page 389 and 390: Index sprouting almond recipes 210

Page 391 and 392: Index whole-grain couscous, Whole-G

foods

robyn

openshaw

copyright

coconut

recipe

recipes

chopped

grains

seeds

12 Steps to Whole Foods

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