Mix It Up!

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

bean stew

Mix It Up

Don’t get too stuck on eating the same things every day – mix it up!

Try oats instead of toast for breakfast for a boost of beta-glucans – fiber linked with heart protection.

Sprinkle chopped Brazil nuts onto your plant-based yogurt once in a while for a selenium surge.

Try black beans one day (for a dose of brain-healthy anthocyanins) and pinto beans the next (for iron and calcium).

Another side benefit of variety?

A delicious, flavorful, colorful spectrum of tastes and textures.

Viva la difference!

Recipe of the Day:  Rosemary And Olive Cassoulet (Bean Stew)

Active Preparation Time:  10 minutes

Total Preparation Time:  1 hour 35 minutes (not including soaking time)

There’s no need to get stuck in a rut on a plant-powered diet.

Doing so would be bad for your palate and bad for your health, because you’d miss out on the unique nutrients found in each and every plant.

Thousands of plant food varieties around the globe can inspire diverse, flavorful meals.

Take these mint-green heirloom flageolet beans, which were a favorite of French chefs during the 19th century.

Their earthy taste and creamy texture make flageolet beans a perfect match for French-Mediterranean cassoulets (bean stews), like this dish.

Search your natural food store or an online seller for this bean variety, or substitute a creamy whole bean, like great northern beans or lima beans.

Makes 6 servings (about 3/4 cup each)

12 ounces (or about 2 cups) dried green flageolet beans or great northern or lima beans

4 cups water, plus more for soaking

1/2 tablespoon reduced sodium vegetable broth base

2 bay leaves

2 medium garlic cloves, minced

1/2 teaspoon freshly ground black pepper

1/2 teaspoon extra virgin olive oil

1/3 cup drained olives

4 rosemary sprigs

*Use as many organic ingredients as possible.

1.  Place the beans in a medium pot and cover with water.  Cover and soak overnight.

2.  Drain and rinse the beans and return them to the pot.

3.  Add the water, broth base, bay leaves, garlic, and pepper, stirring well.

4.  Cover and bring to a boil over high heat.  Reduce the heat to medium and simmer for 45 minutes.

5,  Remove the lid and cook for an additional 45-50 minutes, until the liquid is concentrated and beans are just tender but not bursting.

6.  Drizzle the olive oil onto the beans and top with the olives and rosemary.  Cover the pot and set it aside for 20-30 minutes to allow the flavors to mingle.

Note:  Steps 2-6 are perfectly suited for the slow cooker.  Set it to high and cook for 4-5 hours.

Per serving:  237 calories, 3.5 g total fat (0.5 g saturated), 182 mg sodium, 39 g total carbohydrates (2 g sugar), 13 g fiber, 14 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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