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 Your Colors
Plants come in tons of vibrant colors, from sunny yellow and spring green to bright scarlet and deep purple-black.
In many cases, these colors helped ensure the survival of the plant.
Our ancestors could spot them against a canopy of leaves, making it easy to pick the fruits, eat them, and spit out their seeds along their journey, ensuring the next generation of plant life.
Natural hues, from anthocyanin’s purple-blue-black to lycopene’s scarlet red, color the flesh and skins of plants.
These natural colors in plants are called phytochemicals, bioactive plant compounds that have health benefits.
In the past few decades, scientists have isolated thousands of phytochemicals, and they’re adding to their discoveries about them every day.
Recipe of the Day: Blueberry Oatmeal Waffles
Active Preparation Time: 14 minutes
Total Preparation Time: 40 minutes
The deep purple-blue of blueberries means they’re rich in phytochemicals.
Blueberries have lots of these health-protective plant compounds, especially anthocyanins, which have been linked to all kinds of benefits – even brain health.
When fresh blueberries aren’t in season, use frozen or dried.
Makes 6 servings (1 large waffle each)
1-1/2 cups unsweetened plain plant-based milk
2 tablespoons chia seeds
3 tablespoons canola oil, expeller pressed
1 tablespoon maple syrup
1/2 cups unsweetened dried blueberries
1-1/4 cups white whole wheat flour
1/2 cup uncooked old-fashioned oats
1 tablespoon baking powder
1 teaspoon cinnamon
1/3 cup chopped walnuts
Nonstick cooking spray
*Use as many organic ingredients as possible.
1. In a medium bowl, using a wire whisk or electric mixer, mix together the plant-based milk, chia seeds, canola oil, and maple syrup for 2 minutes. Mix in the dried blueberries.
2. In a separate bowl, toss together the flour, oats, baking powder, cinnamon, and walnuts until mixed well. Add the flour mixture to the milk mixture and stir just until combined; don’t overmix.
3. Heat a 7″ waffle iron on the medium-low setting.
4. Spray the waffle iron with nonstick cooking spray. Place 1/2 cup of batter onto the waffle iron and spread it over the surface. Cook the waffle for about 7 minutes, until cooked through and golden brown. Repeat, spraying iron with cooking spray between each waffle, until all waffles are cooked.
Variations: Substitute dried cranberries, cherries, or strawberries for the blueberries. To make this gluten-free, substitute 1 cup of an all-purpose gluten-free flour blend (like Bob’s Red Mill or King Arthur Flour) for the 1-1/4 cups white whole wheat flour and check that all other ingredients are gluten-free.
Per serving: 295 calories, 14 g total fat (1 g saturated), 27 mg sodium, 38 g total carbohydrates (11 g sugar), 6 g fiber, 8 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