This document provides an introduction and overview of "The Whole Food Revelation" workshop program. It discusses the author France Morissette's background working in restaurants and how life experiences led her to focus on whole foods cooking. The 4-week workshop will provide meal plans, grocery lists and recipes using whole foods like grains, legumes and seasonal produce. Participants are encouraged to do the bulk of their cooking on Sundays to prepare meals for the week ahead.

2. Beyond The Peel Whole Living
For the love of food

3. The Whole Food
Revelation
France Morissette
1

4. The Whole Food Revelation
My husband Joshua Sprague and I would like to gratefully thank all our family and
friends who have supported us through this adventure.
© 2011 France Morissette and Beyond The Peel Whole Living. All rights reserved.
No parts of this publication may be reproduced or transmitted in any form or by any means,
mechanical or electronic, including photocopying and recording, or by any information storage and
retrieval system, without permission in writing from the author except by reviewer, who may quote
brief passages and/or show brief video clips in review.
Page design, cover, and composition by France Morissette
Editing by Joshua Sprague and Nicole Morissette
Photos provided by Dreamstime.com and by Joshua Sprague
Published by France Morissette, Courtenay, BC
Beyond The Peel Whole Living
Courtenay, BC
Canada
V9N 1G0
beyondthepeel@gmail.com
2

5. Dedication
To my dear husband, my first student and successful graduate of The Whole
Food Revelation school of cooking. Thank you for your ongoing support and
love through this learning process. Without your support this book would not
have been possible.
3

6. How This Whole Thing Works
Welcome to The Whole Food Revelation Workshop. The next 4 weeks are all planned out so all you need to do is show
up and bring the groceries! Make sure and flip to the grocery section of Week One and get your groceries the day before
you’d like to start the Workshop. For most of us our week starts on Monday, which means we’ll be prepping ourselves for
fast, flavourful meals on Sunday. We’ll be cooking a bunch of delicious whole foods in advance in order to keep the
kitchen time to a minimum during your busy week. The Sunday prep session generally takes around an hour. However, as
this is all new and you don’t want to feel rushed, set aside a block of 1 ½ to 2 hours for the first week until you get used to
the flow. I recommend reading the “Getting Ready For the Week” section to familiarize yourselves with what we’ll be
cooking. You’ll also need to soak your beans over night before we cook them. However if you forget, boil them for 4
minutes the morning of and then soak for one hour.
Armed with this program and your groceries, we are going to have an amazing month learning how to cook with whole
foods and incorporating them into your everyday lives. Before you know it you’ll be able to create delicious, colourful
whole food based meals that make your body, your taste buds, and your company coming back for seconds!
All the best,
France Morissette
4

7. CONTENTS
Week One ………..the adventure begins…..8
Quinoa Salad with North African Spiced Chicken, Sweet Potato Lentil Stew, Lentil Chickpea
Salad with Turmeric Scented Shrimp. Flank Steak with Wild Rice and Quinoa Cake, Potato
Chickpea Curry
Grocery List … 25
Week Two………...gettin’ cozy…………….29
Honey Roasted Chicken and Butternut Squash Spinach Salad, Prune and Walnut Stuffed
Acorn with a Moroccan Quinoa and Parsnips, Pork Tenderloin with Prunes and Apples, yam mash, Barley Risotto
of Butternut Squash, Baked Salmon with Mango Chutney and Barley Corn and Tomato Salad
Grocery List…46
Week Three………enjoying the process….48
Eggplant Pizza, Tilapia with Romesco with a Black Bean and Quinoa Salad, Turkey Burger
and a Bulgur Salad, Black Bean Sweet Potato Chili, Pork in an Apricot Sauce and Cauliflower
Mash
Grocery List…70
Week Four………..feeling great…………..74
White Bean and Turkey Casserole, Roasted Squash and Wheat Berry Pilaf, Haloumi w/Shredded Cabbage
and White Bean Salad, Salmon in an Apricot Glaze with an Asian Wheat Berry Salad, Lamb
Chops and a White Bean Mash
Grocery List…94
Index……………………………………………82
5

8. Our
Roots
Life
circumstances
and
a
series
of
choices
have
led
me
back
to
my
roots,
my
love
of
food.
I
started
in
the
service
and
restaurant
industry
17
years
ago.
I
guess
the
food
part
just
stuck.
It’s
my
one
constant
and
the
place
where
I
feel
I
can
always
grow.
The
past
8
years
were
a
roller
coaster.
After
years
of
working
in
the
service
industry
and
working
with
some
amazing
chefs,
I
decided
to
isolate
myself
and
start
work
in
a
completely
different
industry
(helicopters)
and
move
up
NORTH.
Well,
being
previously
spoiled
by
only
having
the
best
food
at
my
fingertips,
I
had
to
learn
all
new
skills...fast.
To
make
matters
worse,
the
"pickins"
at
the
grocery
store
were
slim
and
my
cookbooks
were
in
storage.
Living
in
Canada
is
great,
but
the
grocery
stores
up
in
northern
Alberta
and
British
Columbia
don't
exactly
have
the
best
produce
to
choose
from
and
asking
for
quinoa
always
garnered
a
few
raised
eyebrows.
Acing
that
test,
2
years
later
I
felt
I
was
ready
for
another
challenge.
I
took
a
job
working
in
isolation
in
the
northern
boreal
forest
and
invited
my
future
husband,
Joshua,
to
join
me
in
this
adventure.
As
a
Fire
Observer
at
a
remote
tower,
60
miles
or
100
km
from
the
nearest
services,
grocery
delivery
was
once
a
month
and
we
were
definitely
limited
to
seasonal
produce.
We
had
a
small
plot
for
a
garden
where
the
soil
quality
led
to
growing
minimal
vegetables.
Since
compost
wasn’t
recommended
due
to
bears,
we
grew
what
would
grow.
To
complicate
matters
there
was
no
running
water
and
no
regular
electricity
and
only
the
propane
stove
for
cooking.
Armed
with
the
most
basic
tools
we
started
our
5
month
long
adventure.
Just
to
make
sure
we
did
it
right,
Joshua
and
I
decided
to
do
it
twice.
6

9.
Our
produce
would
last
all
of
about
12
days
in
the
fridge
(also
run
on
propane)
and
we
had
a
freezer
that
played
host
to
meat
that
might
last
us
2
weeks.
So
our
journey
to
discover
the
art
of
bread
making,
cooking
with
all
kinds
of
legumes,
beans
and
grains
started,
because
they
didn’t
require
refrigeration
or
perish
quickly.
Some
folks
in
my
trade
lived
off
of
canned
goods
for
the
last
3
weeks
of
every
month.
But
due
to
my
acquired
taste
for
the
good
food
in
life
and
my
complete
inability
to
settle
for
food
that
tasted
like
a
tin
can,
our
creativity
was
put
to
the
test
and
the
food,
health,
vitality
and
lessons
that
resulted
were
life
changing
for
us.
Once
we
got
back
to
civilization,
Joshua
and
I
had
access
to
all
the
fabulous
foods
we
once
loved,
restaurant
food
that
is.
But
wait...restaurant
food
turned
out
to
be
a
little
disappointing.
The
food
didn't
taste
like
we
remembered
it.
So
over
the
course
of
the
last
year
our
eating
style
started
to
shift
back
to
what
we’d
discovered
at
the
fire
tower.
We
decided
to
stop
the
freight
train
of
bad
eating
and
return
to
the
time
when
the
food
was
made
from
scratch,
we
felt
healthy,
we
had
more
energy
and,
as
a
result,
accomplished
much
more
in
a
day
with
a
lot
less
stress.
While
I
no
longer
make
everything
from
scratch
and
I
now
have
access
to
fabulous
fruits
and
vegetables,
the
lessons
I
learned
from
that
fire
tower
will
last
forever.
These
are
the
lessons
I
will
be
sharing
with
you.
Your
adventure
is
just
beginning.
Remember
that
during
the
learning
process
mistakes
happen.
Enjoy
the
process
of
learning
and
don’t
take
yourself
too
seriously!
Enjoy
all
the
flavors
of
a
healthy
life.
-­‐France
Morissette
7

10. Week One
The adventure begins
8

11.
The
Menu
Monday
Quinoa
Salad
with
North
African
Spiced
Chicken
with
a
Roasted
Red
Pepper
Mint
Sauce
Tuesday
Sweet
Potato
Lentil
Stew
on
Whole
Wheat
Almond
Couscous
Wednesday
Warm
Cumin
spiced
Lentil
Chickpea
Salad
with
Turmeric
Scented
Shrimp
Served
with
a
yogurt
dressing
Thursday
Flank
Steak
with
Wild
Rice
Quinoa
Cake
in
a
Mushroom
Cream
Sauce
Friday
Potato
Chickpea
Curry
on
Basmati
Rice
with
Raita
9

12.
Getting
Ready
For
The
Week
Ahead
Measure
2
cups
of
Puy
Lentils
or
French
Lentils
To
make
the
lentils,
first
rinse
the
lentils
and
pick
out
any
discoloured
bits.
Place
5
cups
of
water
and
the
lentils
in
a
medium
sized
pot.
Bring
the
water
to
a
boil
and
cook
for
20
to
25
minutes.
The
lentils
should
be
tender
but
not
mushy.
Allow
to
cool,
or
rinse
with
cold
water
to
stop
the
cooking
process.
Drain
the
lentils
well
and
refrigerate
or
freeze
in
a
well
sealed
container.
Measure
1
½
cups
wild
rice
Place
4
½
cups
of
water
and
1
tsp
salt
in
a
medium
sized
pot.
Bring
the
water
to
a
boil,
add
the
wild
rice
and
reduce
to
a
simmer,
allowing
to
cook,
covered,
for
40
to
50
minutes.
The
grains
will
start
to
split
and
appear
popped
open.
This
is
my
preference,
but
traditionally
they
are
cooked
to
just
before
they
burst.
Some
back
bone
will
remain.
Refrigerate
or
freeze
in
a
well
sealed
container.
Measure
1
cup
chickpeas
(or
substitute
with
2
cans
of
garbanzo
beans)
Place
a
cup
of
dried
chickpeas
and
6
cups
of
water
into
a
large
bowl.
Allow
the
chickpeas
to
sit
on
the
counter
over
night.
If
this
is
not
possible,
bring
6
cups
of
water
and
chickpeas
to
a
boil.
Boil
for
4
minutes
and
remove
from
heat.
Allow
the
chickpeas
to
sit,
covered
for
1
hour.
Drain
and
rinse
the
beans.
In
a
medium
sized
pot,
add
soaked
or
pre-­‐boiled
chickpeas
and
6
cups
of
water
and
bring
to
a
boil.
Boil
for
40
to
50
minutes
or
until
tender.
Drain
and
rinse
with
cold
water
to
stop
the
cooking
process.
Store
in
the
fridge
for
up
to
a
week
or
freeze
in
a
well
sealed
container.
Measure
2
cups
quinoa
In
a
large
pot,
add
1
to
2
tsp
of
olive
oil.
Heat
over
medium
heat,
add
quinoa
and
toast
the
seeds
until
they
begin
to
pop
and
a
nutty
aroma
rises
from
the
pot.
Add
2
cups
broth
(vegetable
or
chicken)
and
2
cups
water.
If
you
are
watching
sodium
levels,
quinoa
can
be
made
with
just
water.
Boil
the
quinoa,
covered,
for
20
minutes.
Remove
from
heat
and
remove
cover.
Fluff
with
a
fork.
10

13.
Make
Roasted
Red
Pepper
Mint
Sauce
2
roasted
red
peppers
½
tsp
granulated
sugar
or
honey
½
tsp
red
chilli
flakes
or
1
jalapeno
seeded
and
diced
2
Tbsp
olive
oil
1
handful
of
mint
Salt
and
Pepper
to
taste
Place
all
the
ingredients
in
a
2
cups
(or
larger)
prep
food
processor
or
mini
electric
chopper.
Blend
the
ingredients
until
almost
smooth
(approximately
10
seconds).
There
should
still
be
little
flecks
of
green
mint
leaves
and
jalapeno
visible.
Be
mindful
not
to
over
blend.
Add
salt
and
pepper
to
taste.
Roast
the
Spaghetti
Squash
Heat
oven
to
400
F.
Cut
the
squash
in
half
and
place
cut
side
down
on
a
baking
sheet.
Bake
for
40
to
60
minutes
or
until
the
flesh
falls
away
from
the
skin
when
tapped
on
with
your
fingers.
Roast
the
Peppers
Wash
the
peppers
and
place
the
whole
peppers
on
a
baking
sheet.
Bake
at
400
degrees
for
35
to
40
minutes.
The
skin
will
begin
to
char.
Allow
to
cool
before
removing
the
skin
and
seeds.
11

14. Monday
North
African
spiced
Chicken
with
a
Roasted
Pepper
Mint
Sauce
on
a
Quinoa
Salad
Chicken
Marinade
Dire ction s
4
boneless
skinless
chicken
breasts
Combine
olive
oil
and
spices
and
mix
well.
Add
the
chicken
3
glugs
of
olive
oil
breast
and
marinate
for
at
least
a
couple
hours.
½
tsp
smoked
paprika
Heat
BBQ
or
grill
to
400
degrees.
Place
chicken
on
the
grill
¾
tsp
ground
cumin
and
cook
each
side
of
the
chicken
breast
for
6
to
7
minutes
¾
tsp
ground
coriander
(depending
on
size).
To
create
nice
grill
marks,
flip
the
3
garlic
cloves
finely
chopped
chicken
every
3
minutes,
making
sure
to
rotate
45
degrees
1
tsp
salt
and
fresh
ground
pepper
each
time
you
flip.
This
will
provide
those
classic
grill
marks.
Set
a
timer
to
avoid
over
grilling.
Quinoa
Salad
3
cups
cooked
quinoa
While
the
chicken
is
grilling,
chop
cucumber
into
bite
size
2
Tbsp
olive
oil
pieces.
Place
all
the
quinoa
salad
ingredients
into
a
large
2
Tbsp
lemon
juice
or
juice
of
1
lemon
salad
bowl
and
toss
until
well
coated.
Taste
and
season
1
English
cucumber
peeled
or
left
as
is
with
salt
and
pepper
until
your
taste
buds
sing.
2
medium
tomatoes
seeded
and
diced
(or
2
cups
or
grape/cherry
tomatoes
sliced
in
half)
2
green
onions
finely
sliced
1
handful
of
mint
chopped
1
handful
of
parsley
chopped
Salt
and
pepper
to
taste
12

15.
Roasted
Red
Pepper
Mint
Sauce
Dire ction s
Serve
at
room
temperature
To
make
Roasted
Red
Pepper
Mint
Sauce,
blend
all
the
2
roasted
red
peppers
ingredients,
except
mint,
in
a
2
cup
(or
larger)
prep
food
½
tsp
granulated
sugar
or
honey
processor
or
mini
electric
chopper
for
10-­‐15
seconds.
½
tsp
red
chilli
flakes
or
1
jalapeno
seeded
and
diced
You
want
a
mostly
smooth
consistency.
Add
the
mint
2
Tbsp
olive
oil
and
blend
for
5
more
seconds.
There
should
still
be
little
1
handful
of
mint
flecks
of
green
mint
leaves
visible.
Be
mindful
n ot
to
over
Salt
and
pepper
to
taste
blend.
Add
salt
and
pepper
to
taste
To
serve,
place
quinoa
salad
into
a
bowl.
Slice
the
chicken
breasts
and
place
on
top
of
salad.
Top
with
a
generous
amount
of
that
great
Red
Pepper
Sauce.
Vegetarian
Option:
If
using
tofu,
marinate
overnight
in
the
marinade
above.
Pan-­‐fry
until
heated
throughout.
Serve
with
Roasted
Red
pepper
sauce
on
top.
Zucchini
is
a
tasty
treat
on
the
grill
when
sliced
in
quarters
and
lightly
coated
with
olive
oil,
salt
and
pepper.
13

16. North African Spiced Chicken with a Roasted Pepper and Mint Sauce along side a Quinoa Salad
14

17. Tuesday
Lentil
Sweet
Potato
Stew
on
Whole
Wheat
Couscous
with
Almonds
Lentil
Sweet
Potato
Stew
2
cups
cooked
lentils
2
sweet
potatoes
diced
1
medium
onion
diced
3
garlic
cloves
minced
½
can
of
tomato
paste
2
cups
of
water
1
tsp
each
cumin
and
coriander
¼
to
½
tsp
of
chilli
flakes
½
tsp
each
turmeric
and
smoked
paprika
½
cup
currants
or
raisins
1
tsp
honey
Juice
of
½
a
lemon
and
1
tsp
of
lemon
zest
Cook
onion
over
medium
heat
for
3
minutes.
Add
and
cook
the
spices
with
the
onions
for
a
few
minutes
and
then
add
the
garlic,
potatoes,
tomato
paste,
2
cups
of
water,
raisins
and
honey.
Cook
covered
for
20
minutes
or
until
potatoes
are
almost
tender.
When
the
potatoes
are
almost
finished
cooking,
add
the
lentils,
lemon
zest
and
1
tbsp
of
lemon
juice.
Once
potatoes
are
cooked,
serve
over
whole
wheat
couscous,
wheat
berries
or
quinoa.
Whole
Wheat
Couscous
1
cup
whole
wheat
couscous
Bring
water,
broth
and
rind
to
a
boil.
Add
the
couscous
and
1
handful
chopped
cilantro
remove
from
the
heat
and
allow
to
rest
covered
for
6
minutes.
1
cup
water
No
peeking!!
Once
the
time
has
elapsed,
add
nuts,
parsley
and
1
1
cup
broth
(chicken
or
vegetable)
tbsp
of
butter.
Mix
together
well.
1
tsp
lemon
rind
¼
cup
of
almonds
15

18. Lentil Sweet Potato Stew on Whole Wheat Couscous with Almonds
16

19.
Warm Cumin Spiced Lentil Chickpea Salad with Turmeric Scented Shrimp
17