Eat the Whole Plant

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


Eat the Whole Plant

All edible parts of a plant have been a vital source of nutrients for humans throughout history.

But today we often throw away the most nutrient-rich parts of plants – outer coverings, seeds, leaves – in search for the starchiest, sweetest section in the middle.

While it’s true not every edible plant can be eaten in its entirety, many can be eaten skins, flesh, seeds, leaves, and all!

Beets, carrots, and turnips are a few examples of plants that can be savored root to stem.

One habit worth instilling is to save the peels of plants as much as possible.

Don’t peel away the nutrients in cucumber, potato, apple, pear, and carrot skins.

For many of these foods, you can give the outer skin a good scrubbing and you’re good to go.

Choose foods with their skins intact, like whole grains, beans, lentils, peas, fruits, bell peppers, eggplants, and chia seeds.

And don’t miss out on the beauty of the whole plant by choosing juices, which don’t include the fibrous pulps, seeds, and peels of fruits and vegetables.

Keep it simple – eat the whole plant and nothing but the plant.

Recipe of the Day:  Borscht with Beets and Beet Greens

Active Preparation Time:  19 minutes

Total Preparation Time:  41 minutes

Even in cold climates, people have found ways to cultivate and celebrate vegetables, realizing their importance for health and sustenance.

This humble Eastern European dish is based on beets and cabbage.

In this version, we include one of the most nutritious parts of the beet – the greens – to add a touch of pungent, green flavor.

This fuchsia-colored soup, packed with powerful phytochemicals, is the perfect wintertime accompaniment to a toasted sandwich, veggie burger, or wrap.

They offer a savory-bitter flavor and powerful nutrition to your meals.

Makes 8 servings (about 1-1/4 cups each)

1 bunch fresh beets, including greens (about 4 large beets)

1-1/2 teaspoons extra virgin olive oil

2 medium carrots, julienned

1 large onion, halved and sliced into rings

1/2 medium head cabbage, sliced into thin shreds

5 cups water

2 reduced sodium vegetable bouillon cubes

2 bay leaves

Juice of 1/2 lemon

Freshly ground black pepper, to taste

2 tablespoons chopped fresh chives

*Use as many organic ingredients as possible.

1.  Separate the beets from their greens, reserving the stems and leaves.  Trim the beets, remove any rough woody spots, and scrub well.  Slice them into matchsticks.

2.  Add the olive oil to a large pot over medium heat and add the beets, carrots, and onion.  Saute, stirring occasionally, for 8 minutes.

3.  Add the cabbage, water, bouillon, and bay leaves.  Stir well, cover, and cook for 20 minutes, until all the vegetables are tender.

4.  Meanwhile, coarsely slice the beet leaves and stems.  Add to the soup with the lemon juice.  Cover and cook for 2 minutes, until leaves are just wilted but still bright green.  Add black pepper to taste.  Before serving, remove and discard the bay leaves and garnish the soup with the chives.

Note:  Traditional borscht is often served with a dollop of sour cream.  If you’d like, you can add plant-based sour cream or a dollop of unflavored, unsweetened plant-based yogurt like coconut or soy.

Per serving:  61 calories, 1 g total fat (0 g saturated), 169 mg sodium, 12 g total carbohydrates (4 g sugar), 4 g fiber, 2 g protein.

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Have an awesome day!

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Dick and Lenay


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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