Embrace Whole Grains

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

quinoa salad

Embrace Whole Grains

The anti-grain movement is alive and well today.

Fueled by a rise in gluten-free eating, as well as a so-called evolutional eating philosophy, many people question the value of grains altogether.

But, if you eat these plant foods in their whole form – as close to nature as possible – and in reasonable portions, grains are health-promoting.

In fact, hundreds of studies have found people who eat diets rich in whole grains enjoy lots of rewards, including lower risk of strokes, type 2 diabetes, heart disease, obesity, asthma, colorectal cancer, high blood pressure, and gum disease.

The conversation shouldn’t be about ditching grains, but about ditching refined carbs.

The benefit of eating grains comes in when you eat the entire grain.

When wheat is milled into white flour, the outer bran layer and inner germ are stripped away, leaving only the starchy endosperm center.

The resulting silky white flour is easily digested and rapidly absorbed into your bloodstream, where it promotes spikes in blood glucose and insulin production.

That’s why our desire for highly refined grains, like white bread, cookies, and snack crackers, has led to health problems.

Recipe of the Day:  Ruby Winter Quinoa Salad

Active Preparation Time:  15 minutes

Total Preparation Time:  25 minutes

Let whole grains reign supreme at every meal, in cereal, breads, side dishes, and even salads.

Simple ancient grains – like quinoa – are excellent in salads, like this winter recipe.

When the cool weather comes, turn to fall and winter fruits, like pomegranates and pears, to flavor a crunchy grain salad.

The ruby fruits, grains, and lettuce in this salad paint it red – a calling card for powerful phytochemicals with disease-fighting ability.

The salad itself is simple enough for a weeknight dinner yet elegant enough for your holiday table.

It’s delicious – and substantial – enough to pack up in a lunch box for the next day.

Makes 6 servings (generous 1 cup each)

2 cups water

1 cup uncooked red (or multicolored) quinoa

1/2 teaspoon reduced sodium vegetable broth base

1 cup fresh pomegranate arils (seeds)

1/4 cup finely chopped red onion

2 medium celery stalks, diced

1 medium red pear, with peel, cored and diced

1/4 cup sunflower seeds

2 tablespoons pomegranate molasses

1/2 tablespoon red wine vinegar

1/2 tablespoon extra virgin olive oil

2 tablespoons sunflower seed butter

1/4 teaspoon freshly ground black pepper

2 tablespoons chopped fresh parsley, or 1 teaspoon dried parsley flakes

1/2 teaspoon low-sodium herbal seasoning blend

1 medium garlic clove, minced

2 cups loosely packed baby red leaf lettuce

*Use as many organic ingredients as possible.

1.  Add the water to a small pot and bring to a boil over high heat, then add the quinoa and broth base and reduce the heat to medium.  Cover and cook for 15 minutes (or follow the package directions, which may vary slightly).  Transfer the quinoa to a bowl and chill until cool.

2.  Meanwhile, combine the pomegranate arils, onion, celery, pear, and sunflower seeds in a medium bowl.

3.  In a small dish, make the dressing by stirring together the pomegranate molasses, vinegar, olive oil, sunflower seed butter, black pepper, parsley, herbal seasoning, and garlic until creamy.

4.  Add the cooled quinoa to the pomegranate aril mixture and stir well.  Add the dressing and toss well to coat.

5.  Line a platter or salad bowl with the lettuce.  Top with the quinoa salad.  Serve immediately, or chill until serving time.

Variations:  Substitute 2 cups of cooked whole grains, like sorghum, wheat berries, brown rice, or farro for the quinoa, or use 2 cups of any other variety of cooked quinoa, like white (golden) or black.

Per serving:  234 calories, 9 g total fat (1 g saturated), 39 mg sodium, 32 g total carbohydrates (7 g sugar), 5 g fiber, 8 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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