Make Variety Your Motto

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

tofu cobb

Make Variety Your Motto

We’re creatures of habit, including in our food choices.

Research shows people often eat the same thing every day for breakfast and choose the same foods in supermarkets on every shopping trip.

How many times do you order your favorite lunch at your neighborhood restaurant, and pick up your favorite breakfast cereal in the supermarket?

It’s great to know your tastes, especially when you understand the nutritional value and background of your favorite foods.

But variety should come first – your health depends on it.

Recipe of the Day:  Tofu Cobb Salad

Active Preparation Time:  15 minutes

Total Preparation Time:  15 minutes

Who says plant-powered eaters can’t enjoy a Cobb salad now and then?

Especially if you change out a few of the animal foods in a classic Cobb for these plant superstars, including baked tofu and black beans.

It’s an easy, colorful entree salad, featuring a rainbow of plant foods, including tomatoes, avocados, walnuts, and fresh herbs.

Pair it with a whole grain vegetable soup.

Makes 8 servings (about 1-1/4 cups each)

6 cups torn, loosely packed romaine lettuce

1 tablespoon extra virgin olive oil

1 teaspoon red wine vinegar

1 tablespoon finely minced fresh herbs (e.g., oregano, tarragon, thyme), or 1/2 teaspoon dried

1/4 teaspoon ground mustard

1 small garlic clove, minced

1/4 teaspoon freshly ground black pepper

Pinch of sea salt, optional

1 cup cooked black beans, no salt added, rinsed and drained if canned

8 ounces baked tofu (savory flavor), cubed (see Note)

2 small tomatoes, diced

1 medium avocado, peeled, cored, and diced

1 teaspoon lemon juice

1/2 cup walnut pieces

2 tablespoons minced fresh chives

*Use as many organic ingredients as possible.

1.  Place the lettuce in a mixing bowl.

2.  Whisk together the olive oil, vinegar, herbs, mustard, garlic, black pepper, and sea salt, if desired, in a small dish.  Add to the lettuce and toss well.

3.  Place the dressed lettuce on an oval platter in a uniform layer.

4.  Arrange the black beans on top of the lettuce, creasing a row in the center of the platter.

5.  To the right of the black beans, create a row of baked tofu.

6.  To the left of the black beans, create a row of tomatoes.

7.  Sprinkle the avocados with the lemon juice to avoid discoloration and arrange them in a narrower row to the right of the baked tofu.

8.  To the left of the tomatoes, create a single smaller row of walnut pieces.

9.  Sprinkle the entire salad with the chives.

10.  Serve immediately.

Note:  Baked tofu is marinated, seasoned tofu, which is available in the refrigerator section in many supermarkets.  It’s an excellent addition to salads and sandwiches.  You can make your own this way:  Preheat the oven to 350°F.  Slice 8 ounces of pressed tofu in half lengthwise into two rectangles.  Place the rectangles into a small baking dish and drizzle with 2 tablespoons reduced sodium soy sauce and additional herbs and spices, as desired.  Bake the tofu for 20-25 minutes.

Variation:  Substitute any colorful cooked bean for the black beans, like cranberry beans, kidney beans, pink beans, or green flageolet beans.

Per serving:  195 calories, 13 g total fat (1.5 g saturated), 125 mg sodium, 12 g total carbohydrates (1 g sugar), 5 g fiber, 11 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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