Pantry Basics

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


Pantry Basics

Keep these pantry basics on hand at all times:

*Dried or canned beans, peas, and lentils, like kidney beans, chickpeas, black-eyed peas, and lentils.

*Canned, frozen, or dried vegetables, like canned tomatoes, frozen green peas, dried sea vegetables, and sun-dried tomatoes.

*Canned, frozen, or dried fruits, like canned unsweetened peaches and pears and dried, unsweetened fruit, like apples, apricots, and blueberries.

*Herbs and spices, like allspice, basil, bay leaves, cardamom, cayenne, cilantro, cumin, garlic, oregano, paprika, parsley, and thyme.

*Nuts and seeds, like almonds, peanuts, and flaxseeds.

*Oils, like extra virgin olive oil and coconut oil.

*Whole grains, like amaranth, bulgur, wheat berries, quinoa, and whole grain flours and pasta.

These foods are the start to hundreds of wonderful plant-powered meals.

Recipe of the Day:  Steel-Cut Oats Risotto with Asparagus

Active Preparation Time:  19 minutes

Total Preparation Time:  31 minutes

You can make a risotto out of just about any whole grain in your pantry – even steel-cut oats.

This whole grain boasts tons of wholesome nutrients, like iron and magnesium.

But the beta-glucan, a special fiber found in oats, is the real star of the nutrition party:  just 1 daily serving has been linked with lowering blood cholesterol by up to 23%.

Paired with savory flavors, almonds, and asparagus, this is a delicious way to get your daily oats!

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

1 tablespoon extra virgin olive oil

1/2 large onion, diced

2 medium garlic cloves, minced

1-1/2 cups sliced white mushrooms

1/2 teaspoon freshly ground black pepper

3 cups reduced sodium vegetable broth

1/2 cup white wine

1 cup uncooked steel-cut oats

One 12-ounce bunch fresh asparagus, ends trimmed, chopped into 1-1/2-inch pieces

1/4 cup toasted sliced almonds

2 tablespoons chopped fresh sage, or 1 teaspoon dried

*Use as many organic ingredients as possible.

1.  Heat the olive oil in a large saucepan over medium heat.  Add the onions and saute for 3 minutes.

2.  Add the garlic, mushrooms, and black pepper and saute for an additional 1 minute.

3.  Meanwhile, heat the broth and wine in a small saucepan over medium heat until warm but not boiling.

4.  Stir the oats into the vegetable mixture.  Ladle approximately 1/2 cup of the warm broth mixture over it.  Cook, uncovered, over medium heat, stirring frequently, until the liquid is absorbed.  Repeat, adding 1/2 cup of the broth mixture at a time, as it’s absorbed, cooking and stirring for 5 minutes.  Add the asparagus, almonds, and sage, and continue cooking and adding more of the broth mixture until all the liquid has been incorporated and the risotto is creamy and just tender (15-20 additional minutes).

Variation:  Stir in one 15-ounce can of drained beans (e.g., chickpeas, kidney, white or fava) during step 4.

Per serving:  275 calories, 9 g total fat (1 g saturated), 52 mg sodium, 37 g total carbohydrates (4 g sugar), 8 g fiber, 13 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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us 05-11

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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