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
Look Beyond Nutrition
Here are 2 more tips to create smart food-shopping strategies to support your plant-powered eating style.
Look beyond nutrition.
Good, healthy food is more than just a package of carbohydrates, protein, and vitamins.
As much as possible, it should also be flavorful, low in pesticide residues (i.e., organic), local, and whole.
Save dollars with good food.
You don’t have to shop at a high-priced natural food store to eat a healthful plant-based diet.
Remember, this eating style (low in animal proteins and highly processed foods) should save you money, not cost you more.
Look for nutrition bargains: seasonal fresh fruit and bins of grains, legumes, nuts, and seeds.
Recipe of the Day: Sicilian-Style Eye of the Goat Beans
Active Preparation Time: 9 minutes
Total Preparation Time: 1 hour 40 minutes (not including soaking time)
Look to a natural food store – in the legume aisle or bulk bins – to find a variety of heirloom beans – with a huge array of colors, shapes, sizes, flavors, and textures.
You can stock up on these economical staples and they’ll last in your pantry for months and inspire your wholesome, plant-powered meals.
The beans in this recipe really do resemble the eye of a goat.
Prepared in a simple coastal Sicilian style, with capers, olives, lemon, and oregano, this is an easy meal to throw in your slow cooker before you go to work.
And when you get home you’ll be greeted with a hearty bean dish that can be paired with whole grain bread and a simple green salad.
Makes 8 servings (about 1 cup each)
12 ounces dried eye of the goat beans (1-3/4 cups; see Notes)
4 cups water, plus more for soaking
2 cups reduced sodium vegetable broth
One 14.5-ounce can diced tomatoes, no salt added, with liquid
1 medium onion, diced
3 medium garlic cloves, minced
1/2 cup Sicilian or Mediterranean olives, whole, drained
1/4 cup capers, drained and rinsed
Juice of 1/2 lemon
1/2 teaspoon smoked paprika
1/4 teaspoon freshly ground black pepper
2 tablespoons chopped fresh oregano, or 1-1/2 teaspoons dried
*Use as many organic ingredients as possible.
1. Cover the beans with water and soak overnight.
2. Drain the beans and add them to a large pot with the water, broth, and tomatoes. Stir well, cover, and bring to a boil over high heat.
3. Add the onion, garlic, olives, capers, lemon juice, paprika, black pepper, and oregano, cover the pot, and reduce heat to medium. Cook for about 1-1/2 hours, until the beans are tender, stirring occasionally. Replace water lost to evaporation as needed. Serve immediately.
Notes: If you cannot find eye of the goat beans, you can substitute dried large red kidney beans.
To prepare in a slow cooker, follow step 1 and drain the beans. Then add the soaked beans and all remaining ingredients to the slow cooker. Cook on high for 4-5 hours or on low for 8-10 hours, until all ingredients are tender.
If desired, you may sprinkle za’atar over the finished beans to add zing.
Per serving: 179 calories, 1.5 g total fat (0 g saturated), 410 mg sodium, 31 g total carbohydrates (5 g sugar), 12 g fiber, 12 g protein.
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Have an awesome day!
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Dick and Lenay
from Plant-Powered For Life by Sharon Palmer, RDN