Diversity At Every Meal

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


Diversity At Every Meal

If you eat only iceberg lettuce and never the dark green leaves of arugula, kale, and spinach, you’re missing out on lots of vitamins, minerals, phytochemicals, and protein.

If you eat potatoes as a side dish at every dinner, you’re missing out on the nutrients and flavors in brown rice, barley, and buckwheat.

One plant may be rich in iron, while another may be rich in calcium.

One plant may be potent in vitamin C, while another may pack B vitamins.

Diversity at every meal, all day long, stokes your diet with a powerful combination of macro- and micronutrients with important benefits for your body’s organs and tissues.

While it may be difficult to meet 100% of your needs for each nutrient every day, when you eat a wholesome diet with a great deal of variety, you can fill those little gaps over the course of your week.

Recipe of the Day:  Polenta With Puttanesca Sauce

Active Preparation Time:  15 minutes

Total Preparation Time:  52 minutes

Don’t stick with the same old side dish, like rice or potatoes.

Take your appetite on a cultural adventure by sampling from a range of whole grains.

Polenta, based on cornmeal, started out as a humble European staple made of ground wheat and other grains or chickpeas before corn’s arrival from the New World.

Once corn was introduced to the Old World, polenta evolved into a creamy cornmeal porridge, which was cooked up in a copper pot and topped with flavorful sauces and toppings.

In this no-stir, plant-powered version, polenta is paired with another classic peasant recipe – puttanesca sauce.

Based on a few simple ingredients, like tomatoes, capers, olives, onions, and garlic, it follows the tradition of featuring only simple ingredients from the region – an Italian trademark.

Makes 8 servings (about 1 cup combined polenta and sauce each)


1 cup uncooked polenta (corn grits; see Notes)

3-1/2 cups water

Pinch of kosher salt, optional

1 teaspoon extra virgin olive oil

Puttanesca Sauce:

1/2 tablespoon extra virgin olive oil

1 medium onion, diced

3 medium garlic cloves, minced

One 28-ounce can diced tomatoes, no salt added, with juice

1 tablespoon tomato paste

3 tablespoons capers, rinsed and drained

1/2 cup packed Italian olives, pitted and halved

1/2 teaspoon dried basil

1/2 teaspoon crushed red pepper

*Use as many organic ingredients as possible.

1.  Preheat the oven to 350°F.

2.  To make the polenta, pour the polenta, water, salt (if desired), and 1 teaspoon of olive oil into an 8-cup baking dish.  Stir well.  Bake uncovered for 50 minutes.

3.  Meanwhile, to make the Puttanesca Sauce, heat the olive oil in a pan over medium heat.  Add the onion and garlic and saute for 6 minutes.

4.  Add the tomatoes, tomato paste, capers, olives, basil, and crushed red pepper.  Stir together and cook on low for 15 minutes, uncovered, stirring occasionally, until the sauce is thickened.

5.  After 50 minutes, when the polenta is firm, remove it from the oven, pour the hot Puttanesca Sauce on top, and serve.

Note:  Uncooked polenta, or corn grits, is essentially coarsely ground bits of corn.

You may serve this dish with plant-based Parmesan “cheese” (such as Go Veggie! Parmesan Grated Topping), if desired.  Alternatively, or in addition, add toasted pine nuts, pistachio nuts, or cooked white beans to the sauce in step 4.

Per serving:  166 calories, 5 g total fat (1 g saturated), 373 mg sodium, 26 g total carbohydrates (4 g sugar), 3 g fiber, 4 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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