12 Steps to Whole Foods

Making Salad the Star
Money-Saving Tips
• If you buy too much lettuce for salads, don’t let it go to waste. Remember that before it goes bad, you
can put it in a Ziploc bag and freeze it. It won’t work for salads after being frozen, but it will work
perfectly in green smoothies!
• I cook big batches of beans for adding to salads. Black turtle beans are my favorite. Rinse dry beans
well, and cover them in a saucepan with twice as much water as beans. Bring to a boil and lower heat.
Simmer for 2-3 hours, until beans are tender. Allow to cool and freeze them in sandwich baggies. I take
a baggie out of the freezer in the morning, and by dinner time I have some extremely inexpensive,
sodium-free protein and fiber to add to our salads.
Your Journal Entry
Make sure you take a few minutes to document here any changes in your health that resulted from adding a big
salad to your dinner menu every night. These are questions to consider:
1. How do you feel after a dinner with salad as the main course, compared to your previous diet?
2. Do you notice any other changes in your health from adding more greens and raw vegetables to your
diet? Any changes in weight, energy, digestion, elimination, or chronic conditions?
3. Are you spending more time in the kitchen than you did before and, if so, have you found a
compensatory increase in your energy and ability to get other things done?
4. Is this change worth the investment of your time to learn about it and implement it?
5. What are your favorite recipes in this chapter?
6. Any other observations during this month?
© Copyright Robyn Openshaw 12 Steps to Whole Foods 59