Plan Your Meals Wisely

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

red cabbage

Plan Your Meals Wisely

Here are 2 more tips to create healthy, plant-powered meals every day:

1. Don’t be afraid to plan meals on the fly.

If you’re not a menu person, then make sure your refrigerator is full of the freshest produce of the season (whether from your supermarket, farmers market, or CSA) and your shelves are full of pantry staples.

Then all you have to do is combine fresh produce with beans, whole grains, and seasonings to create delicious meals at the drop of a hat.

2.  Write out a shopping list.

Whether you take a menu-writing or spur-of-the-moment approach, you’ll be much more efficient (and save last-minute shopping trips) if you write out a shopping list.

Recipe of the Day:  Tropical Red Cabbage and Spelt Salad

Active Preparation Time:  15 minutes

Total Preparation Time:  50 minutes

Spelt, an ancient variety of wheat, gives a nutty crunch to salads.

Combined with dried fruits and spices, and colorful red cabbage, this salad can hold its own on the dinner table.

Pair it with a bean or lentil stew for a wholesome, satisfying plant-powered meal.

And it’ll taste just as good packed away for a to-go lunch the next day.

Makes 8 servings (scant 1 cup each)

3/4 cup uncooked spelt (see Notes)

3 cups water

8 ounces shredded red cabbage (about 4 cups; see Notes)

3/4 cup chopped dried tropical fruit (e.g., pineapple, papaya, mango)

3 green onions, white and green parts, sliced

1/2 cup chopped fresh parsley

1 tablespoon hemp seeds

3 tablespoons orange juice

1 tablespoon extra virgin olive oil

1 medium garlic clove, minced

1/4 teaspoon crushed red pepper

1/2 teaspoon ground cumin

1/2 teaspoon chili powder

1/4 teaspoon turmeric

*Use as many organic ingredients as possible.

1.  Place the spelt and water in a small pot.  Cover and cook on medium heat for 45-50 minutes, stirring occasionally, until tender.  Cool slightly.

2.  Once cooled, toss together the spelt, red cabbage, dried fruit, green onions, parsley, and hemp seeds in a large bowl.

3.  In a small bowl, make the dressing by whisking together the orange juice, olive oil, garlic, crushed red pepper, cumin, chili powder, and turmeric.

4.  Add the dressing to the salad and toss.

Notes:  Make the spelt the night before to save time making this recipe.

You can find preshredded red cabbage in the produce section at most supermarkets.

Variation:  Substitute 3/4 cup brown basmati rice for the spelt in step 1, and cook with 1-1/2 cups water for 40 minutes.

Per serving:  136 calories, 4 g total fat (0.5 g saturated), 16 mg sodium, 24 g total carbohydrates (8 g sugar), 4 g fiber, 4 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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