Keeping It Fresh

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

ratatouille

Keeping It Fresh

Vegetables and fruits spoil naturally over time as they age.

Breaking or bruising them can also cause spoilage as bacteria are introduced into the flesh of the fruit.

To keep your produce as fresh as possible:

*Handle carefully.

Prevent breakage of skins and crushing of leaves as much as possible.

*Remove damaged goods promptly.

If you see a tomato with broken skin or outer leaves of lettuce that are mashed and slimy, throw them away immediately and clean out the container to prevent spread of infection to other produce.

*Use the produce drawer in your fridge.

Vegetables should not only be cool, but the air surrounding them should be slightly humid.

By sealing them in a drawer, you help prevent moisture loss.

*Ditch the plastic bags.

Not only is cutting your use of plastic bags environmentally friendly, but it’s better for your veggies, too.

Sealed plastic bags cut off the air supply and make them wilt faster.

Use paper bags instead, or simply wash and dry your produce and place it loose in the fridge drawer.

*Don’t spritz.

Although supermarkets mist their produce shelves, vegetables will get soggy and slimy if they’re too wet.

If you want to add moisture to the drawer, try covering them loosely with a damp (not dripping) paper towel.

Recipe of the Day:  Smoky Ratatouille with Spicy Sausage

Ratatouille is a classic French dish made with slowly simmered eggplant, bell peppers, tomatoes, onions, and fresh herbs.

In this recipe, these traditional ingredients are first cooked on the grill for added smoky flavor.

Makes 4 servings

2 (4-ounce) links spicy Italian turkey sausage

1 medium white or red onion, sliced into 1/2-inch-thick rings

3 zucchini (yellow or green), cut lengthwise into 1/2-inch-thick slices

1 eggplant (about 1-1/2 pounds), cut lengthwise into 1/2-inch-thick slices

2 red, yellow, or green bell peppers, roasted, peeled, and cut into 1/2-inch squares

1 (14.5-ounce) can no-salt-added fire-roasted diced tomatoes (see note)

1 tablespoon grated lemon zest

1 tablespoon chopped fresh basil

1 teaspoon chopped fresh thyme

Salt and ground black pepper (optional)

2 tablespoons chopped flat-leaf (Italian) parsley, for garnish

*Use as many organic ingredients as possible.

Remove the sausage meat from the casings.

Cook in a nonstick skillet over medium-high heat until no longer pink.

Drain and crumble the sausage.

Prepare a grill and heat to medium-high heat (when the fire is ready, you can hold your hand 5 inches above the rack for no longer than 3-4 seconds).

Insert a toothpick horizontally through each onion slice, going through all the rings to the center to hold the slices intact.

Lightly coat the onion, zucchini, and eggplant with olive oil cooking spray.

Grill the vegetables on the grill rack, turning once, until done, about 4 minutes total.

(The onions may take longer.)

When cool enough to handle, cut the grilled vegetables into 1/2-inch dice and transfer to a bowl.

Add the roasted peppers, tomatoes, lemon zest, basil, and thyme.

Stir in the sausage.

Season with salt and black pepper, if desired.

Transfer to a serving bowl and garnish with the parsley.

Note:  You can substitute 1 pound grape or cherry tomatoes (yellow or red) for the fire-roasted tomatoes.

Grill fresh tomatoes on skewers, carefully turning, until they’re softened and the skins just begin to split.

Per serving:  170 calories, 6 g total fat (2 g saturated), 35 mg cholesterol, 389 mg sodium, 21 g total carbohydrates (11 g sugars), 8 g fiber, 12 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 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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