Choose the Right Carbs

Yay!! I’ve lost 25.6 pounds total so far with 54.4 pounds to go to reach my goal!  My BMI has dropped from 36.9 to 33.1 and my goal is 24.9.

Natural Weight Loss

stirfry barley

Choose the Right Carbs

Low-glycemic foods – whole grains, beans, lentils, nuts, seeds, vegetables, fruits – take longer to digest and absorb into your bloodstream.

They produce slower, smaller rises in your glucose levels, which puts less demand on your body to make insulin.

They also have a rich nutrient supply, including powerful antioxidants that help fight stress in your body.

One of the most important things you can do for your health is be choosier when it comes to selecting carbs.

Choose whole wheat bread over white bread, brown rice over white rice, whole grain pasta over refined pasta, and wheat berries or kasha instead of packaged white rice side dish mixes.

Trade highly refined breakfast cereals for whole grain porridge.

Skip the processed snack crackers and chips and choose whole grain flat bread.

Swap those sugary nutrition bars for homemade trail mix.

Limit your sweet treats to small servings occasionally and make fruit your go-to sweet fix.

Recipe of the Day:  Stir-Fried Barley with Sea Vegetables and Peanuts

Active Preparation Time:  11 minutes

Total Preparation Time:  45 minutes

You don’t have to resort to potatoes, pasta, and rice for dinner every night.

A whole world of whole grains awaits you!

Barley, the kernel best known for beer making and barley soup, is a versatile ingredient in lots of dishes, including pilafs and stir-fries.

This low-glycemic grain is rich in a unique fiber which lowers blood cholesterol.

Peanuts, green onions, and sea vegetables give the barley an Asian flair, making this a suitable side to many dishes.

Makes 6 servings (about 2/3 cup each)

1 cup uncooked pearl barley

3 cups water

1 teaspoon peanut oil

1 medium garlic clove, minced

1/2 tablespoon reduced sodium soy sauce

Dash of crushed red pepper

1/2 tablespoon hemp seeds

3 tablespoons coarsely chopped peanuts

1/4 cup chopped green onions, white and green parts

1 tablespoon sliced dried sea vegetables (see Note)

*Use as many organic ingredients as possible.

1.  Combine the barley and water in a medium pot, cover, and cook over medium heat for about 35-40 minutes, until tender.  Drain any remaining water.  (Alternatively, cook according to manufacturer’s directions in a rice cooker.)

2.  Heat the peanut oil in a large skillet and add the cooked barley, garlic, soy sauce, crushed red pepper, hemp seeds, peanuts, green onions, and sea vegetables.

3.  Stir-fry for about 5 minutes.  Serve immediately.

Note:  Dried sea vegetables are increasingly available at natural food stores and conventional supermarkets, as well as Asian markets.  Look for packages of sliced dried sea vegetables, like seaweed or kelp, and experiment with them as a seasoning for dishes.  Their salty taste – without the sodium – can ramp up the flavor in salads, spreads, grain dishes, Asian stir-fries and noodle dishes, and soups.

Variations:  You can substitute 1 cup of brown rice, quinoa, sorghum, or farro for the barley; cook according to the package instructions.  (All but farro would make this dish gluten-free, with the use of gluten-free soy sauce.)

If desired, add 8 ounces cubed firm tofu in step 2 (pressed, for best results).

You can substitute sesame, chia, or flaxseeds for the hemp seeds.

Per serving:  147 calories, 4 g total fat (0.5 g saturated), 91 mg sodium, 24 g total carbohydrates (1 g sugar), 6 g fiber, 5 g protein.

If you have any questions, send us an email!

Come join us on our natural weight loss journey!  We’d love to have you along!

Have an awesome day!

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Dick and Lenay

email: lenay@dickandlenay.com

from Plant-Powered For Life by Sharon Palmer, RDN

P.S. If your diet isn’t working for you, join us on our natural weight loss journey.

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