Ditch the Salt

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

bb quesadilla

Ditch the Salt

Trans fats, pesticides, added sugar – these things get lots of attention when you shop for food.

But what about salt?

Most of the time, it takes the back seat when you scan nutrition labels.

But, it’s one of the most important health issues many face.

We’re eating way too much sodium:  on average 3,400 mg a day; we should be limiting it to less than 2,300 mg, or 1 teaspoon of salt, a day.

What’s wrong with eating so much salt?

It puts you at risk for high blood pressure, which in turn raises your risk for heart disease and stroke.

Most of the sodium in your diet isn’t coming from real food, like carrots, celery, oats, and beans.

Our high sodium intake isn’t even mainly due to the saltshaker.

Instead, processed and prepared foods make up a whopping 77% of our daily sodium intake.

Recipe of the Day:  Black Bean, Cilantro, and Avocado Quesadillas

Active Preparation Time:  17 minutes

Total Preparation Time:  30 minutes

Fresh Mexican foods make up some of the most delicious plant-powered meals in the universe.

Take these easy quesadillas – a simple, solution for getting a healthy meal on the table in 30 minutes the entire family will enjoy.

And who needs added salt when the flavors of cilantro, garlic, chile, and lemon juice shine through?

Makes 4 servings (1 quesadilla each)

One 15-ounce can black beans, no salt added, rinsed and drained, liquid reserved (or 1-3/4 cups cooked)

1 medium tomato, diced

1/2 small chile pepper (e.g., jalapeno, Anaheim), finely diced

1 tablespoon fresh lemon juice

1 medium garlic clove, minced

1/4 cup finely diced fresh cilantro

2 teaspoons extra virgin olive oil

Eight 6-inch corn tortillas

1/4 cup plant-based shredded cheese, optional

1 medium avocado, peeled and cut into thin slices

Plant-based sour cream, optional

*Use as many organic ingredients as possible.

1.  In a small mixing bowl, mash the beans with a potato masher or fork, adding 1-2 tablespoons of the reserved bean liquid to make a thick, lumpy mixture.

2.  Add the tomato, chile pepper, lemon juice, garlic, and cilantro to the beans and mix well.

3.  Heat 1 teaspoon of the olive oil in a large skillet.

4.  Spread 1/2 cup of the bean mixture onto 2 tortillas smoothly.  Place them in the skillet, bean side up.  Sprinkle each with 1 tablespoon of plant-based cheese, if desired.  Top with another tortilla.  Cook the quesadillas over medium heat for about 4 minutes, until the bottom side is browned.  Turn over carefully and cook the other side for about 4 minutes, until browned.

5.  Remove the quesadilla from the skillet and garnish with avocado slices and plant-based sour cream, if desired.  Repeat the process again to make 4 quesadillas.

Variation:  You can substitute canned pinto beans or white beans for the black beans, or use 1-3/4 cups cooked beans or lentils (any variety).  If you don’t like cilantro, you can substitute parsley.

Per serving:  302 calories, 12 g total fat (2 g saturated), 282 mg sodium, 47 g total carbohydrates (4 g sugar), 12 g fiber, 9 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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