Economical Plant-Based Shopping

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


Economical Plant-Based Shopping

One of the fears people have when they think about adopting a healthy plant-powered eating style is the extra time required in the kitchen.

After all, vegetables need to be chopped, beans need to be soaked, and whole grains need to be cooked.

It’s hard to cook up dried beans or whole grains for a quick dinner on the spur of the moment, and it always takes longer than expected to chop up fresh vegetables for a stir-fry.

Today’s supermarkets offer many time-saving products for the plant-based kitchen, including prechopped vegetables and fruits and precooked pouches of grains and legumes.

But these products come at a premium.

Still, considering animal protein is one of the most expensive things in the supermarket, a plant-powered diet can be very economical, especially if you fill your shopping cart with simple staples like dried beans, oats, seasonal produce, and nuts.

Recipe of the Day:  Smoky Chili with Sweet Potatoes

Active Preparation Time:  16 minutes

Total Preparation Time:  1 hour 5 minutes (not including soaking time)

Looking for an easy way to put economical, plant-powered meals on the table?

No problem!

Just invest in a slow cooker to simmer a number of dishes – all you’ve got to do is throw in the ingredients, set the dial, and walk away.

This chili is a fall favorite perfect for a potluck or tailgate party.

Serve it with whole wheat biscuits and a salad for a simple meal.

The leftovers are great the next day, too!

Makes 10 servings (about 1 cup each)

2 cups dried small red beans (anasazi or kidney)

4-1/2 cups water, plus more for soaking

1 teaspoon reduced sodium vegetable broth base

One 14.5-ounce can fire-roasted diced tomatoes, no salt added, with liquid

2 tablespoons tomato paste

1 medium yellow onion, diced

2 medium sweet potatoes, diced

3 celery stalks, diced

2 medium garlic cloves, minced

1 teaspoon smoked paprika

1 teaspoon chili powder

1 teaspoon cumin

1 teaspoon liquid smoke (see Notes)

*Use as many organic ingredients as possible.

1.  Cover the beans with water and soak overnight.

2.  Drain the beans and add to a large pot with the 4-1/2 cups of water and the broth base.  Bring to a boil, covered, over medium-high heat, then reduce the heat to medium and simmer for 20 minutes.

3.  Add the tomatoes, tomato paste, onion, sweet potatoes, celery, garlic, paprika, chili powder, cumin, and liquid smoke and stir well.  Cover and cook for an additional 40-45 minutes, stirring occasionally, until the sweet potatoes are tender yet firm and the beans are tender.  Add water as needed to replace moisture lost to evaporation, although the consistency should be thick.

Notes:  Liquid smoke is available in many supermarkets in the spice or seasoning section; it’s made by smoking wood and collecting the condensed droplets, so it adds a wonderful smokiness to dishes.

To prepare the dish in a slow cooker, place the soaked beans and the remaining ingredients into the container and cook for 4-5 hours on high or 8-10 hours on low.

Variation:  Substitute dried white beans, garbanzo beans, or heirloom beans for the red beans.

Per serving:  167 calories, 0.5 g total fat (0 g saturated), 134 mg sodium, 32 g total carbohydrates (5 g sugar), 11 g fiber, 10 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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us 05-11

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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