Eat Well on the Run

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

bulgur salad

Eat Well on the Run

When you’re cooking plant-powered meals from scratch – using wholesome ingredients, like whole grains, lentils, and seasonal vegetables in healthy combinations – it’s easy to meet your goals for health.

But it’s much harder when you’re eating on the run, especially if you rely on fast-food drive-throughs and casual eateries.

A recent study found adults’ fast-food meals contained an average of 836 calories, 41% of their total average calorie needs for the entire day.

And chain restaurants were even worse:  a Tufts University study found the average calories of these meals totaled 1,327 – 66% of the total calorie requirement for the day.

Thankfully, some restaurants are now doing a better job with their plant-based menu options.

Casual restaurants serve up vegan foods, like quinoa kale salad or tofu curry with brown rice.

Even some quick-service restaurants offer creative fare, such as brown rice chickpea salad or veggie burgers on whole grain buns.

However, these choices pale in comparison to the plant-powered “fast food” meals you can make for yourself, often inexpensively and time-effectively.

Recipe of the Day:  Bombay Carrot, Beat, and Bulgur Salad

Active Preparation Time:  17 minutes

Total Preparation Time:  40 minutes

You can avoid fast-food pitfalls by packing your own lunch.

Try creating this colorful, crunchy salad the night before, and pack it in a container the next day.

Pair it with a protein-rich food (baked tofu slices, plant-based yogurt, flatbread with sunflower seed butter) and a piece of fruit and you’re good to go.

Makes 8 servings (about 3/4 cup each)

1-1/2 cups cooked bulgur wheat, cooled

8 ounces cubed cooked beets (see Notes)

1-1/2 cups shredded carrots

2 tablespoons finely diced white onion

1/3 cup raisins

1/4 cup chopped cilantro or parsley

2 tablespoons orange juice

1 tablespoon extra virgin olive oil

1/4 teaspoon crushed red pepper, or to taste

1/2 teaspoon garam masala (see Notes)

1/4 teaspoon turmeric

Pinch of sea salt, optional

1/4 cup coarsely chopped peanuts

*Use as many organic ingredients as possible.

1.  Toss together the bulgur wheat, beets, carrots, onion, raisins, and cilantro.

2.  In a small dish, make the dressing by whisking together the orange juice, olive oil, crushed red pepper, garam masala, and turmeric.

3.  Add the dressing to the salad and toss well to coat.  Taste and add a pinch of sea salt, if desired.

4.  Garnish with the peanuts immediately before serving.

Note:  If you’re in a rush, use precooked beets (refrigerated or canned) and preshredded carrots.

Garam masala is an Indian spice blend and can be found in many gourmet or ethnic food stores, as well as online.

If you’re planning on storing leftovers or serving this the following day, reserve the peanuts for adding at the last minute.

Variations:  For a gluten-free alternative, substitute cooked brown rice for the bulgur wheat in step 1.

Per serving:  113 calories, 4 g total fat (0.5 g saturated), 41 mg sodium, 18 g total carbohydrates (7 g sugar), 3 g fiber, 3 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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