Ingredients List

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


Ingredients List

In many respects, the ingredients list is even more valuable to pay attention to.

The first item listed has the greatest amount by weight, so it’s a bad sign if it’s oil, sugar, or refined grains, like wheat flour or white rice.

Instead, look for lots of whole plant foods and few artificial ingredients.

Make sure your hummus, for example, contains a fair amount of protein (3 g per serving), not too much sodium (below 150 mg), and, most important, real ingredients.

Recipe of the Day:  Bell Pepper Rye Pilaf

Active Preparation Time:  11 minutes

Total Preparation Time:  1 hour

Pilaf is a traditional grain dish with a long history in many ethnic food cultures, including Greek, Persian, Turkish, and Indian.

We’ve come to think of it as a packaged side dish you can whip up in minutes.

But you don’t need a salty, highly processed box to put a delicious pilaf on the table.

This Indian-inspired side dish relies on the nutty goodness of rye berries for a change of pace.

Makes 8 servings (about 3/4 cup each)

1 tablespoon extra virgin olive oil

1 medium red onion, diced

1 teaspoon coriander

1/4 teaspoon cayenne pepper

1/4 teaspoon turmeric

1 teaspoon cumin seeds

1 teaspoon minced fresh ginger

2 medium garlic cloves, minced

1 medium red bell pepper, diced

1 medium yellow bell pepper, diced

2 cups dried rye berries (see Notes)

4 cups water

1 tablespoon lemon juice

Pinch of sea salt, optional

*Use as many organic ingredients as possible.

1.  Heat the olive oil in a large skillet or saute pan over medium heat.  Add the onion and saute for 4 minutes.  Add the coriander, cayenne, turmeric, cumin seeds, ginger, and garlic and saute for an additional 4 minutes.

2.  Add the red and yellow bell peppers and rye berries and continue to saute for 4 minutes.

3.  Add the water and lemon juice and cover the pan.  Simmer on low heat for 45-50 minutes, stirring occasionally, until the rye berries are tender and the liquid is absorbed.  Taste and add sea salt, if desired.

Notes:  You can find rye berries in most natural food stores and online whole grain sellers.

If you prefer rice or follow a gluten-free diet, substitute 2 cups brown rice in step 2, and 3 cups water in step 3, and cook until tender.

Per serving:  186 calories, 3 g total fat (0 g saturated), 6 mg sodium, 38 g total carbohydrates (2 g sugar), 7 g fiber, 7 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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