Go Easy on Dairy

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

baba ganoush

Go Easy on Dairy

You can add a silky texture to soups by blending them and pressing them through a strainer, rather than adding cream or butter.

And when making a salad, add cheese as an accent to the vegetables, rather than the main ingredient.

If you crave a creamy topping for your salad, use low-fat or fat-free Greek yogurt as a dressing base.

Yogurt is also a good option when you want a creamy dollop in your soup.

This Middle Eastern eggplant dip is traditionally served with warm pita bread and an assortment of salads.

Be sure to use whole wheat pita bread, or substitute fresh crudites for dipping.

This is a great make-ahead dish and keeps in the refrigerator for several days.

Recipe of the Day:  Baba Ghanouj

Makes 16 (1/4-cup) servings

2 large eggplants (about 1-1/2 pounds each)

1 cup fat-free plain Greek yogurt

1/2 cup tahini (see note)

1/3 cup lemon juice

1 tablespoon ground cumin

1 tablespoon minced garlic

2 teaspoons white wine vinegar

2 teaspoons salt (optional)

1/4 cup finely chopped flat-leaf (Italian) parsley leaves

*Use as many organic ingredients as possible.

Note:  A Middle Eastern specialty, tahini is a thick paste made from ground sesame seeds.  It’s increasingly available in supermarkets.

Wash and dry the eggplants.

Cut off the stem ends.

Pierce the skin with a fork several times.

To grill:  Grill the eggplants either on an outdoor grill or indoors over a gas burner.

Place the eggplants directly on the grill rack or over two gas burners at medium heat.

Grill for about 18 minutes, turning frequently to cook evenly, or until very soft.

To roast:  Preheat the oven to 350 degrees Fahrenheit with an oven rack in the center position.

Lightly coat a 15 x 10-inch baking sheet with olive oil cooking spray.

Place the eggplants on the baking sheet and bake for about 40 minutes, turning the eggplants three or four times to roast evenly, until very soft.

Set aside to cool.

When cool enough to handle, peel and discard the skin.

Discard most of the seeds and cut the eggplants into chunks.

Combine the yogurt, tahini, lemon juice, cumin, garlic, and vinegar in a food processor and puree until smooth.

If the mixture is very thick, add hot water by tablespoons to achieve the right consistency.

Add the eggplant chunks and pulse just to combine.

The mixture will be a bit chunky.

Taste and adjust the seasoning with salt if necessary.

Garnish with the parsley.

Per slice:  69 calories, 4 g total fat (<1 g saturated), 0 mg cholesterol, 15 mg sodium, 3 g total carbohydrates (2 g sugars), 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 – 715-431-0657

from Flavor First by Cheryl Forberg, RD

P.S. If your diet isn’t working for you, join us on our natural weight loss journey.


 

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