Nutrients Work Best in Whole Foods

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


Nutrients Work Best in Whole Foods

Studies show you don’t get the same health benefits from eating nutrients in isolation – dietary supplements – as you do from eating them in foods.

It appears nutrients like omega-3s, calcium, beta-carotene, antioxidants, and even those in multivitamins work better in the whole food, where they exist side by side with hundreds of other nutrients and compounds.

It’s also very difficult to get too much of a nutrient from food, while it’s easy to overdo it and push nutrients out of balance when you swallow a capsule.

Recipe of the Day:  Buckwheat Tabbouleh

Active Preparation Time:  21 minutes

Total Preparation Time:  30 minutes

Grain- and vegetable-based salads offer a unique opportunity to power your diet with vitamins, minerals, phytochemicals, and more.

Buckwheat gives a grassy, nutty tone to this salad.

Rich in parsley and mint flavors, this salad is perfect to go with Middle Eastern foods like roasted vegetables, whole wheat pita, hummus, and Mediterranean eggplant and artichoke lasagna.

Makes 10 servings (about 1 scant cup each)

1 cup uncooked buckwheat

2 cups water

2 medium garlic cloves

4 cups chopped fresh parsley, loosely packed

1/2 cup mint leaves, loosely packed

5 green onions, white and green parts, finely diced

3 small Persian cucumbers, with peels, finely diced

2 medium tomatoes, finely diced

2 tablespoons extra virgin olive oil

Juice of 2 medium lemons

1/4 teaspoon freshly ground black pepper

Pinch of sea salt, optional

*Use as many organic ingredients as possible.

1.  Place the buckwheat in a small pot with the water.  Cover and bring to a boil over medium-high heat.  Reduce the heat to medium and cook for 15 minutes on medium heat, stirring occasionally.

2.  Drain any remaining liquid and transfer the cooked buckwheat to a large mixing bowl and refrigerate to cool.

3.  Place the garlic, parsley, and mint in a food processor.  Process until only finely chopped (do not liquefy), or chop by hand, very finely.  Pour into the bowl with buckwheat.

4.  Add the green onions, cucumbers, and tomatoes, and mix well.

5.  Mix the olive oil, lemon juice, black pepper, and sea salt, if desired, in a small dish.  Add to the buckwheat mixture and toss.

Variation:  Substitute another cooked whole grain (or combination of grains) for the buckwheat, like cooked bulgur, wheat berries, quinoa, rye berries, or farro.  Note that buckwheat is gluten-free, whereas all of these options, except for quinoa, are not.

Per serving:  108 calories, 4 g total fat (0.5 g saturated), 22 mg sodium, 18 g total carbohydrates (2 g sugar), 4 g fiber, 3 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

P.S. If your diet isn’t working for you, join us on our natural weight loss journey.

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