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
An oversize dinner plate with a big piece of meat in the center, a scoop of mashed potatoes on the side, and an even smaller scoop of green beans on the other side.
Or this: a fast-food tray with a double cheeseburger on a white bun, a piece of wilted lettuce and a slice of tomato on the side, and an overflowing carton of french fries.
In both meals, animal foods – especially meat – are at the center of the plate, with a skimpy side showing of (usually processed) plant foods.
These represent the typical American diet, which your parents – and maybe you – learned is “healthy.”
It’s the sort of meal planning that’s pushed America to eat 3 times the global rate of meat.
It’s also what has us on the fast track for obesity, heart disease, type 2 diabetes, and cancer.
Recipe of the Day: Tofu Mushroom Tacos
Active Preparation Time: 17 minutes
Total Preparation Time: 17 minutes
It’s easy to move away from the “meat as the center of the plate” attitude when you focus on fresh, globally inspired dishes, like these spicy tacos.
You won’t even miss the beef when you cook up this quick dish, sure to please the entire family.
Save leftover taco filling and reheat for a speedy, easy lunch the next day.
Makes 8 servings
8 ounces extra firm tofu, drained and pressed for best results
1 teaspoon extra virgin olive oil
1-1/2 cups finely chopped mushrooms
2 green onions, white and green parts, diced
1 medium garlic clove, minced
2 tablespoons prepared salsa, plus 1/2 cup for serving
1 teaspoon low-sodium taco seasoning
1 teaspoon reduced sodium soy sauce
One 15-ounce can black beans, no salt added, rinsed and drained (or 1-3/4 cups cooked)
2 cups packed leafy greens
2 medium tomatoes, diced
1 medium avocado, peeled, cored, and sliced into 8 pieces
Eight 6-inch whole grain tortillas
1 cup shredded plant-based cheese, optional
Plant-based sour cream, optional
*Use as many organic ingredients as possible.
1. Shred the tofu with a grater or in a food processor (with shredding attachment).
2. Heat the olive oil in a large skillet over medium heat and add the shredded tofu, mushrooms, green onions, and garlic. Saute for 2 minutes.
3. Add the salsa, taco seasoning, and soy sauce. Saute for an additional 5-7 minutes, until the mushrooms are tender.
4. Meanwhile, heat the black beans in the microwave or on the stovetop over medium heat until warm.
5. Arrange the greens, tomatoes, and avocado on a platter.
6. Warm the tortillas in the microwave or in a hot skillet for 30 seconds.
7. To assemble the tacos: Fill each tortilla with about 1/4 cup of the tofu-mushroom mixture, 1/4 cup of black beans, 1/4 cup of greens, 3 tablespoons chopped tomato, 1 slice of avocado, 2 tablespoons of plant-based cheese, a dollop of plant-based sour cream (if desired), and 1 tablespoon of salsa.
Note: Store the leftover taco filling in an airtight container in the refrigerator for up to 2 days.
Reheat for a few minutes in the microwave or a small skillet and serve with the remaining ingredients, as suggested.
Per serving: 244 calories, 10 g total fat (2 g saturated), 430 mg sodium, 31 g total carbohydrates (2 g sugars), 7 g fiber, 10 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
from Plant-Powered For Life by Sharon Palmer, RDN