Cooking Up Healthy Flavor

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

yogurt ambrosia

Cooking Up Healthy Flavor

Here’s an overview of how to add world culture flavors to your own kitchen.

Once you master these, you’ll be able to create any flavor profile you want.

Freshness equals flavor

Regardless of the recipe, the quality of the outcome depends on the quality of the ingredients you use.

Buy the freshest, highest-quality foods you can afford (organic whenever possible).

Even if you think you can’t buy organic, once you’re comfortable experimenting with the different flavors, you’ll find you’re dining out less without losing out on flavor – which can save you substantial money.

In addition, eating “clean” foods made from fresh, whole ingredients is more filling and satisfying than eating lots of processed foods, which means you eat less and achieve savings through quality over quantity.

Buy seasonal and local produce

Although our expansive modern supermarkets stock produce year-round, many items travel thousands of miles to reach the shelves.

To keep costs down, try visiting a local farmers’ market and acquainting yourself with what’s available seasonally.

You’ll find that not only is the produce a better value, but it tastes better, too.

Shop more frequently and buy less food

There’s nothing worse than buying lots of tantalizing produce, only to have it spoil before you have a chance to use it all.

You may find it’s best to add a midweek shopping trip so you can buy produce in smaller quantities and avoid waste.

Get to know your butcher and fishmonger

If you’re used to buying prepackaged meats, poultry, and fish, it can be intimidating to step up to the meat counter and ask questions.

But butchers and fishmongers are extremely knowledgeable resources and have a wealth of information about the most flavorful cuts of meat and which fish are in season (therefore cost less) – so ask away!

They’re also usually happy to debone your meats and remove the skin from your fish fillets, saving you valuable time in the kitchen.

And you may be surprised by some of the valuable cooking tips they have to offer!

Grow your own

You don’t have to own a farm to grow your own herbs.

All you need is a sunny windowsill and a few flower pots to start your own patch of basil, rosemary, or thyme.

Not only will you save money on buying fresh herbs, but you’ll also be able to snip off just what you need instead of buying a big bunch you’ll never be able to use up.

If you have a little more room outside, consider planting a few of your favorite veggies – the flavor of tomatoes or snap peas right off the vine is awesome.

And the satisfaction of growing, cooking, and eating your own food is well worth the investment of time and resources.

Recipe of the Day:  Ambrosia With Vanilla Yogurt Cream

Makes 6 (3/4-cup) servings

Yogurt Cream

1-1/2 cups fat-free plain Greek yogurt

1 teaspoon vanilla extract

1 packet stevia or 1 tablespoon honey or agave nectar

Fruit Garnish

1 medium banana, diced

2 medium kiwifruit, peeled and diced

1 cup sliced strawberries

1/2 cup halved red grapes

1/4 cup chopped pecans, toasted

1/4 cup unsweetened shredded coconut, toasted (see note)

Fresh mint leaves (optional)

*Use as many organic ingredients as possible.

To make the yogurt cream:  Combine the yogurt, vanilla extract, and sweetener in a small bowl.

To assemble the fruit and garnish:  Gently toss the banana, kiwi, strawberries, and grapes in a large bowl.

Divide among 6 parfait glasses or small bowls.

Top with the yogurt cream.

Sprinkle the nuts and coconut on top just before serving.

Garnish with fresh mint, if desired.

Note:  Coconut can be toasted in the oven or on the stove top.

For oven toasting, spread the coconut in an even layer on a rimmed baking sheet.

Bake at 325 degrees Fahrenheit for 15-20 minutes, stirring every 5 minutes for even browning.

For stove-top toasting, spread the coconut in a small skillet and toast over medium heat, stirring often, until the coconut is light golden brown.

Per serving:  140 calories, 6 g total fat (2 g saturated), 0 mg cholesterol, 20 mg sodium, 16 g total carbohydrates (11 g sugars), 3 g fiber, 6 g protein.

If you have 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 – 715-431-0657

from Flavor First by Cheryl Forberg, RD

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


 

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