Dried Fruits Pack a Punch

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


Dried Fruits Pack a Punch

Because dried fruits contain less water than fresh fruits, their flavor and calories are a lot more concentrated.

That means a little goes a long way.

Dried fruits like currants, dates, prunes, and apricots are a great way to add texture and a burst of flavor to baked goods, but use them in moderation and be mindful of your portion sizes.

Recipe of the Day:  Spicy Caribbean Barbecue Sauce

There’s a real surprise ingredient in this addictive condiment – bananas!

This sweet-spicy barbecue sauce is truly finger-licking good and is delicious with beer-braised pork tacos or on any sandwich.

Makes 6 cups

1-1/2 pounds ripe bananas (about 5 medium)

2 cups water

1 (14.5-ounce) can no-salt-added fire-roasted diced tomatoes

1 medium red bell pepper, roasted, peeled, and coarsely chopped

2/3 cup apple cider vinegar

1/2 cup chopped onion

1/2 cup chopped prunes

1 teaspoon chopped garlic

1 teaspoon ground allspice

1/2 teaspoon chili powder

1/2 teaspoon ground cinnamon

1/2 teaspoon ground nutmeg

1/4 teaspoon ground black pepper

1/4 teaspoon ground cloves

2 teaspoons chipotle puree

1 teaspoon smoked salt (optional)

*Use as many organic ingredients as possible.

Combine the bananas, water, tomatoes, roasted pepper, vinegar, onion, prunes, garlic, allspice, chili powder, cinnamon, nutmeg, black pepper, and cloves in a blender or food processor and puree until smooth.

Transfer the mixture to a 3- or 4-quart saucepan and bring to a boil.

Reduce the heat and simmer, partially covered, over low heat for 30 minutes.

Stir in the chipotle puree and smoked salt, if desired.

There will be about 6 cups of sauce.

Transfer to jars and refrigerate.

The sauce will keep in the refrigerator for about 2 weeks.

Extra sauce may also be frozen in 1-cup containers.

Per 1/4 cup:  40 calories, 0 g total fat (0 g saturated), 0 mg cholesterol, 40 mg sodium, 10 g total carbohydrates (6 g sugars), 1 g fiber, 1 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 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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