How Clean Are Your Veggies?

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.

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turkey roulade

How Clean Are Your Veggies?

Raw vegetables are tasty in a salad – but are they safe?

Recent reports about spinach and lettuce carrying E. coli or toxic chemicals may tempt you to buy one of the several products claiming to remove harmful pesticides and bacteria from your fruits and veggies.

But these products are for the most part no more effective than rinsing in water.

To make sure you’re eating clean produce:

Soak vegetables in a bowl of water.

This is an especially effective technique for spinach and lettuce with grit on the leaves, and also for leeks, which can have dirt in between their layers.

After soaking, spray with a homemade solution of 3% hydrogen peroxide (this is the type sold in drugstores as a disinfectant) followed by a spritz of vinegar.

These combine on your food and release germ-killing oxygen.

After spraying, wash vegetables vigorously under running water, carefully separating leaves to remove any remaining dirt from nooks and crannies.

If this is too time-consuming for you, you can always skip ahead to the final step and just give your veggies a thorough rinse under running water.

And to save time during meal prep, consider washing herbs and greens in advance.

You can let them dry in a colander or use a salad spinner, and then rebag them for hassle-free use later.

Recipe of the Day:  Turkey Roulade with Cornbread and Dried Fruit Dressing

This dish makes a wonderful centerpiece for any holiday table, and your guests will never guess it’s less than 150 calories per serving.

Serve these slices of roulade with extra dressing, porcini mushroom gravy, and warm apple and cranberry sauce.

Makes 8 (2-slice) servings

1/2 boneless, skinless turkey breast (about 1-1/2 pounds)

1-1/2 cups uncooked cornbread and dried fruit dressing

1/4 teaspoon dried marjoram

1/4 teaspoon dried thyme

1/4 teaspoon crumbled sage

1/4 teaspoon smoked paprika

1/4 teaspoon ground black pepper

1 tablespoon olive oil

*Use as many organic ingredients as possible.

Preheat the oven to 350 degrees Fahrenheit.

Place a very large piece of plastic wrap on the countertop.

Place the turkey breast half on the plastic and cover with additional plastic wrap.

Using a meat mallet, pound the turkey breast to a rectangle 9-10 x 6 inches, about 1/4 inch thick.

Remove the plastic wrap and spread the cornbread dressing evenly over the surface.

Roll the turkey breast lengthwise.

With kitchen twine, tie the roulade lengthwise once and in several places across the turkey.

In a small bowl, mix together the herbs and spices.

Rub the oil evenly over the roulade, then rub with the herb-spice blend.

Place the roulade in a shallow roasting pan and roast for 45-60 minutes, or until the internal temperature measured with a meat thermometer reads 155 degrees Fahrenheit.

Remove from the oven and let rest for 15 minutes before carefully removing the twice and slicing into sixteen 1/2-inch slices (2 per person).

Per serving:  140 calories, 4 g total fat (<1 g saturated), 65 mg cholesterol, 150 mg sodium, 5 g total carbohydrates (1 g sugars), 0 g fiber, 22 g protein.

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Have an awesome day!

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Dick and Lenay


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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