Load Your Plate

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


Load Your Plate

If you’re trying to maintain or lose weight, load your plate with more of these nutrient-rich calorie bargains.

Start your meal with a vegetable-rich soup or salad; fill your plate with vegetables; enjoy a fiber-rich whole grain and legume entree, and feast on fruit for dessert.

Don’t count calories; count on whole plant foods.

Recipe of the Day:  Roasted Lemon-Sage Brussels Sprouts with Hazelnuts

Active Preparation Time:  7 minutes

Total Preparation Time:  32 minutes

Brussels sprouts are a great example of a low-energy, high-volume plant food.

Chefs have fallen in love with these tiny heads of cabbages.

While they got a bad name in the past – the only way most home cooks prepared Brussels sprouts was to boil them to death – roasted Brussels sprouts are all the rage today!

Best of all, you can find this long-season, cold-loving vegetable fresh nearly year-round.

Makes 4 servings (about 1/2 cup each)

1 pound fresh brussels sprouts, ends trimmed, halved

1/2 tablespoon extra virgin olive oil

1 tablespoon lemon juice

1 teaspoon roasted garlic, jarred or homemade (see Note)

1 teaspoon sliced fresh sage, or 1/2 teaspoon dried

Pinch of sea salt, optional

1/4 cup hazelnuts, coarsely chopped

*Use as many organic ingredients as possible.

1.  Preheat the oven to 375°F.

2.  Place the Brussels sprouts in a casserole dish.

3.  In a small dish, whisk together the olive oil, lemon juice, garlic, sage, and sea salt, if desired.  Drizzle the oil mixture over the Brussels sprouts and toss to coat.

4.  Sprinkle the hazelnuts over the Brussels sprouts.

5.  Place in the oven on the top rack and roast for about 20-25 minutes, until brown and tender.

Note:  To make roasted garlic, trim the ends and papery outer covering of a whole bulb of garlic and place it in the center of a piece of foil in a small dish.  Drizzle it with a teaspoon of olive oil, wrap it with the foil, and bake it at 375°F for about 40 minutes, until browned and soft.  Pop the cloves out of the bulb to serve or use as an ingredient.

Variation:  Add 8 ounces of cubed extra firm tofu (pressed, for best results) or sliced seitan during step 2.

Per serving:  112 calories, 6 g total fat (0.5 g saturated), 29 mg sodium, 12 g total carbohydrates (3 g sugar), 5 g fiber, 5 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 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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