12 Steps to Whole Foods

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Bye-Bye, Stimulants — Hello, Green Smoothies If you don’t like stevia in the form you purchase it, you may wish to try another kind (powdered, liquid drops, flavored drops, etc.) or brand. I don’t notice an “aftertaste,” but some who use stevia say they do. My second-favorite smoothie-sweetening option nutritionally (it’s my favorite option taste-wise) is to use raw, organic agave nectar, derived from cactus plants. It has one-third the glycemic index of sugar and honey. It is a syrup with a pleasant, neutral flavor that you won’t notice, and it is sweeter than sugar. You can purchase it online or in health food stores. Nutritional Facts of Various Greens The following charts show how wide the nutritional variety is among greens, demonstrating the value of eating several each day. 6 Green smoothies make getting a wide variety very easy! 40 12 Steps to Whole Foods © Copyright Robyn Openshaw
Bye-Bye, Stimulants — Hello, Green Smoothies Protein in Green Smoothies If you are looking to increase protein in your plant foods, consider that spinach and broccoli are over 40% protein and so use them liberally in your green smoothies (while also getting a variety of other greens). Try to make your smoothies as low in fruit as possible for your own taste, and consider the no-fruit smoothie in this chapter. You can certainly add protein powder, though most whey- and soy-based protein powders are fractionated, heat treated, and not good for you. Whey protein is highly refined, and soy is too estrogenic—and we have far too many refined soy products in our food supply, causing endocrine problems. The best protein powder, for nutrition as well as taste, is Sun Warrior’s, which you can find online in the GreenSmoothieGirl.com store. One variety is made from brown rice, and the other is a proprietary blend of hemp, cranberry, and split peas, with a little coconut oil medium-chain fatty acids. These two proteins are the best, both taste-wise and nutritionally. I often eat a handful of sprouted, dehydrated almonds (see Chapter 7 on page 199) with my green smoothie for extra plant protein in a very satisfying lunch. Money-Saving Tips • A variety of greens can be harvested from empty lots in your neighborhood when the weather is warm. Edible weeds include lambsquarter leaves, nettles, morning glory, and purslane (or even thistle) found in most climates. Purslane has a very mild flavor and texture for addition to smoothies; it is an unusually rich source of Omega-3s and iron. Dandelion weeds can sometimes be bitter, but are plentiful in most climates, and I often throw a handful in the blender. Avoid picking these weeds in areas next to busy roadways, as greens absorb the toxins in car exhaust fumes. Also avoid any areas that have been sprayed with pesticides or weed killer. • Wholesale membership clubs like Costco usually carry huge (2.5 lb.) bags of washed spinach at lower prices than regular grocery and health food stores (only $3.99 where I live). That’s half of what you’d spend on the 10-oz. bags of spinach for $1.99 at regular grocery stores. • Spinach, chard, and kale are very easy to grow in backyard or patio gardens, and you can replant at the end of the summer for a fall harvest that really explodes again in the spring right through the frost season. Chard in particular produces a massive amount of green food and does not bolt easily in hot weather—and by staggering plantings, I harvest it from a few weeks after the spring frost until well after the last fall frost. • Keep an eye on the contents of the health food stores in your area. At my local health food store, although organic bunches of kale, collards, and chard are admittedly more expensive than conventional produce, the bunches are much bigger, so the higher price is probably not higher per ounce. In this case, paying more is warranted for more reasons than just nutrition. • Buy fruit on sale and in season, and freeze it before it goes bad. I have never thrown fruit away in quite a few years, because if I see the bananas are getting black spots and I can’t use them all, I peel them, break them into chunks, and put them in sandwich baggies in the freezer. I buy a box or two of peaches when they’re in season, and I wash and quarter them in baggies to freeze and last through the winter. • Greens, too, while they can’t be frozen for salads and other purposes, can be easily frozen for later use in smoothies. No one will be able to tell. So you never have to let the spinach go bad again. © Copyright Robyn Openshaw 12 Steps to Whole Foods 41
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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
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
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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
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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
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Page 105 and 106: Dressing Up Your Salads Strawberry-
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Page 109 and 110: Dressing Up Your Salads Maple Syrup
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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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CHAPTER 9 Replacing White Flour wit
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Replacing White Flour with Whole Gr
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CHAPTER 10 Starting Your Morning Of
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Starting Your Morning Off Right In
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Starting Your Morning Off Right Tho
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Starting Your Morning Off Right Hot
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Starting Your Morning Off Right Hig
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Starting Your Morning Off Right Spr
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Starting Your Morning Off Right Chi
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CHAPTER 11 Creating Delicious Whole
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Creating Delicious Whole-Food Treat
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CHAPTER 12 Achieving an Alkaline In
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Achieving an Alkaline Inner Terrain
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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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