Do You Peel the Skins of Carrots?

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

broccoli rabe

Do You Peel the Skins of Carrots?

Do you peel away the skins of carrots and cut off the tops of your beets?

If the answer is yes, you might want to rethink this practice.

You see, plants did something really smart in order to survive.

They deposited high levels of their nutrients and phytochemicals in their skins for protection against predators.

And in their seeds they developed fiber-rich, protective coatings, packed with healthy oils and antioxidants inside, to ensure the survival of the new plant when it sprouted from the seed.

The plant’s green leaves were packed with chlorophyll, which traps light energy and produces food for the plant, along with dozens of essential vitamins and minerals for humans.

And below the ground, tuberous and swollen roots formed, storing energy and nutrients to feed the shoots of a new plant.

These parts offered sustenance – and protection – for the plant to grow and prosper.

Recipe of the Day:  Lentils with Wild Mushrooms and Broccoli Rabe

Active Preparation Time:  10 minutes

Total Preparation Time:  39 minutes

It’s hard to get more “whole” than this dish, featuring broccoli rabe – a green, nutrient-packed vegetable you eat leaves, stems, buds, and all.

Served with earthy lentils, this dish provides a great source of plant proteins, fiber, vitamins, and minerals that can help you fight chronic disease.

Add a bright salad to round out your meal.

Makes 6 servings (about 1-1/3 cups each)

1 tablespoon plus 1 teaspoon extra virgin olive oil

1 medium onion, diced

2 medium garlic cloves, minced

Pinch of freshly ground black pepper

1 teaspoon dried thyme

1 teaspoon low-sodium herbal seasoning blend

1 tablespoon balsamic vinegar

4 cups plus 3 tablespoons water

2 teaspoons reduced sodium vegetable broth base

2 cups dried green lentils

1/2 cup dried wild mushrooms

One bunch broccoli rabe (about 1 pound), coarsely chopped (see Note)

*Use as many organic ingredients as possible.

1.  Heat 1 tablespoon of the olive oil in a saute pan over medium heat.  Add the onions and saute for 6 minutes.

2.  Add the garlic, black pepper, thyme, herbal seasoning, and vinegar and stir for an additional minute.

3.  Combine 4 cups of the water and broth base in a large pot.  Cover and bring to a boil over high heat.

4.  Transfer the onion mixture to the pot of boiling water and set the saute pan aside for later, with juices reserved.  Add the lentils and mushrooms to the pot, cover, and reduce the heat to medium.  Cook for about 20 minutes, until the lentils are tender but intact.

5.  About 6 minutes before the lentils are done, heat the remaining 1 teaspoon of olive oil and 3 tablespoons water in the used saute pan over medium-high heat.  Add the broccoli rabe, cover, and cook for 5-6 minutes, until crisp-tender and bright green.

6.  To serve, place the lentils on a platter and arrange the broccoli rabe on top.

Note:  Broccoli rabe is also known as rapini or broccoli raab.  You can substitute young stem broccoli or broccolini for broccoli rabe, if not available.

Per serving:  331 calories, 4 g total fat (0.5 g saturated), 15 mg sodium, 57 g total carbohydrates (4 g sugar), 23 g fiber, 19 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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