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
Extra Virgin Olive Oil
Olive oil – like all fats – is a concentrated source of energy.
At 120 calories per tablespoon, it’s easy to pour on the calories when you pour on the olive oil.
While watching your weight, remember a teaspoon (about 40 calories) of olive oil is plenty for taste and health.
Try using a mister (or spray bottle) or a spout to control the volume.
You can borrow a Mediterranean trick for salads: scrap the bottled dressings and just drizzle tiny amounts of olive oil and vinegar directly onto your salad.
The taste is clean and simple, and your table will look great with a cruet set (available at kitchen and home goods stores) as a centerpiece.
Extra virgin olive oil is also one of the most minimally processed vegetable oils on the market.
Standards require the oil is gotten from olives without any treatments impacting the oil in any way, like using solvents or washing the oil.
That’s why its bioactive compounds remain intact.
But you may not want the strong taste of olives flavoring some foods, like baked goods.
So, in these cases, we suggest canola oil because of its similar heart-healthy fat profile.
The best types of vegetable oils are expeller pressed, which means no petroleum products are used to extract the oils.
Recipe of the Day: Roasted Cauliflower with Freshly Ground Spices
Active Preparation Time: 8 minutes
Total Preparation Time: 48 minutes
Roasting vegetables is a delicious and healthful way to ramp up flavor, as well as nutrition.
Studies show when vegetables are prepared deliciously, with a touch of olive oil, people end up eating more vegetables.
And cauliflower is part of the brassica family, chock-full of sulfur compounds linked with cancer protection.
Paired with freshly ground Indian spices, this simple side dish has lots of warm, golden aromas and flavors.
Serve it with bell pepper rye pilaf and some simple simmered lentils and you’ve got a comfort meal that will satisfy a whole army, for a small cost.
Makes 8 servings (about 2/3 cup each)
1 medium head cauliflower, trimmed and broken into medium-size florets (about 5 cups; see Note)
1-1/2 tablespoons extra virgin olive oil
1 tablespoon lemon juice
3 cardamom pods
1/4 teaspoon crushed red pepper
1/4 teaspoon black peppercorns
1/2 teaspoon coriander seeds
1/2 teaspoon cumin seeds
*Use as many organic ingredients as possible.
1. Preheat the oven to 400°F.
2. Spread the cauliflower florets in a 9 by 13-inch baking dish.
3. Combine the olive oil and lemon juice in a small dish.
4. Add the cardamom pods, crushed red pepper, black peppercorns, coriander seeds, and cumin seeds to a small food processor or spice grinder. Grind into a fine powder. Add the ground spices to the olive oil mixture and toss together.
5. Pour the spice mixture over the cauliflower and toss together using clean hands to evenly distribute.
6. Place the dish in the oven, uncovered, and roast for about 40 minutes, stirring every 15 minutes, until the cauliflower is golden brown and tender.
Note: Try different varieties of cauliflower, like orange, green, or purple.
Variations: Add 8 ounces cubed extra firm tofu (pressed, for best results) in step 2.
Per serving: 51 calories, 3 g total fat (0 g saturated), 32 mg sodium, 6 g total carbohydrates (1 g sugar), 2 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