12 Steps to Whole Foods
Bye-Bye, Stimulants — Hello, Green Smoothies EASIEST STARTER GREEN SMOOTHIE RECIPE Anyone will enjoy this easy first-timer’s concoction, including children and those with finicky tastes! 1¾ C water 1 Tbsp. honey (raw) or agave (raw, organic) 1 10-oz. bag spinach 1 banana (preferably frozen in chunks) 2 C frozen mixed berries 1 peach, pear, apple, or orange Blend all until very smooth. Pour in glasses and enjoy, or refrigerate for up to 48 hours, shaking well before serving. Makes about 3 pints. LAURA’S NO-FRUIT GREEN SMOOTHIE If you’re diabetic or hypoglycemic, or just trying to reduce sugars in your diet, you may wish to cut fruits and maximize greens. My former student, Laura, spent seven years of her adolescence and young adult life in bed with serious health issues. She doesn’t do well with sugar of any kind and devised this green smoothie that is highly alkaline and low in sugar. Combine in high-powered blender: 1 avocado 1 large cucumber 2 C spinach 2 large leaves collard greens 2 leaves black kale 2 or 3 lemons, juice only (to taste) 1 C water optional: a few slices of Gala apples Purée well and enjoy. 52 12 Steps to Whole Foods © Copyright Robyn Openshaw
CHAPTER 2 Making Salad the Star Your Goal: Making a colorful, green/vegetable salad the “main dish” at supper. To make this a habit for life, the keys are (a) simplicity and (b) variety. You can now make what was formerly your “main dish” half its original size. What You’ll Need: You don’t need to buy anything new this month, though investment in a couple of very sharp knives will make your life—newly committed to plant foods—so much easier! I love my Cutco knives, with free sharpening for life (www.cutco.com). It might seem strange to you that our second step toward a diet of whole foods is still primarily focused on vegetables, and even more greens. That’s how strongly I feel that Americans are mostly missing out on the best foods available on the planet—raw vegetables and, particularly, green foods. Remember from the introduction that part of our goal is getting about two pounds of vegetables (half of those greens) in an adult’s daily diet. A big salad with dinner is a great second step towards that end. A comparison of beets, parsnips, radishes, and turnips with their above-ground counterparts (beet greens, parsley, and radish and turnip greens) reveals why greens are worth taking another look at for dinner. The below-ground root vegetables are certainly good for you! But they average more than double the calories, carbs, and sugar than the greens attached to them above ground. And they have only about 50-70% of the vitamin, mineral, and enzyme content. The fact that may surprise you most is that beet greens, parsley, and turnip greens have about twice as much protein as the root vegetables they’re attached to! Again, ounce for ounce, green foods are the most perfect, sustaining foods on the planet—low in calories, high in nutrition. © Copyright Robyn Openshaw 12 Steps to Whole Foods 53
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Bye-Bye, Stimulants — Hello, Green Smoothies<br />
EASIEST STARTER GREEN SMOOTHIE RECIPE<br />
Anyone will enjoy this easy first-timer’s concoction, including children and those with finicky tastes!<br />
1¾ C water<br />
1 Tbsp. honey (raw) or agave (raw, organic)<br />
1 10-oz. bag spinach<br />
1 banana (preferably frozen in chunks)<br />
2 C frozen mixed berries<br />
1 peach, pear, apple, or orange<br />
Blend all until very smooth. Pour in glasses and enjoy, or refrigerate for up <strong>to</strong> 48 hours, shaking well before<br />
serving. Makes about 3 pints.<br />
LAURA’S NO-FRUIT GREEN SMOOTHIE<br />
If you’re diabetic or hypoglycemic, or just trying <strong>to</strong> reduce sugars in your diet, you may wish <strong>to</strong> cut fruits and<br />
maximize greens. My former student, Laura, spent seven years of her adolescence and young adult life in bed<br />
with serious health issues. She doesn’t do well with sugar of any kind and devised this green smoothie that is<br />
highly alkaline and low in sugar.<br />
Combine in high-powered blender:<br />
1 avocado<br />
1 large cucumber<br />
2 C spinach<br />
2 large leaves collard greens<br />
2 leaves black kale<br />
2 or 3 lemons, juice only (<strong>to</strong> taste)<br />
1 C water<br />
optional: a few slices of Gala apples<br />
Purée well and enjoy.<br />
52 <strong>12</strong> <strong>Steps</strong> <strong>to</strong> <strong>Whole</strong> <strong>Foods</strong><br />
© Copyright Robyn Openshaw
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