Plant-Based Weight Loss

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

endive salad

Plant-Based Weight Loss

Studies show eating a diet rich in low-energy, high-volume plant foods can be an effective weight loss strategy, thanks to their high fiber and water content, which fill you up for fewer calories.

Case in point:  you can enjoy a large portion of stew with one-half cup each of quinoa, chickpeas, and mushrooms, plus one cup of green beans – and a half-cup serving of fresh strawberries for dessert – all for only 315 calories.

That’s the same amount of calories in a fast-food kids’ cheeseburger (not including toppings or fries!).

Which meal would make you feel more content for longer?

It’s no wonder plant-powered eaters tend to eat fewer calories, and weigh less, than their meat-centric counterparts.

Recipe of the Day:  Endive Salad with Peas, Pea Shoots, and Creamy Lemon Dressing

Active Preparation Time:  10 minutes

Total Preparation Time:  10 minutes

In order to find or maintain a healthy weight, start each meal with a salad – research shows it helps you eat less overall.

Pea shoots – the tender tendrils of traditional pea plants – are becoming more and more popular with chefs and foodies.

In this recipe, their grassy pea flavor is layered with green peas and a creamy lemony dressing.

Piled on crisp endive leaves and garnished with chopped macadamia nuts, this salad is a stunner.

It’s the perfect accompaniment for a special meal, yet it looks much more difficult to make than it really is!

This combination offers protein, fiber, vitamin C, and much more.

Makes 4 servings (1 salad each)

3 tablespoons reduced fat plant-based mayonnaise

1 tablespoon lemon juice

1 teaspoon lemon zest

1/4 teaspoon freshly ground black pepper

1 cup frozen peas, thawed and drained (or fresh peas, steamed and drained; see Notes)

2 Belgian endives, cleaned, trimmed, and cut in half horizontally

2 ounces fresh pea shoots, ends trimmed (see Notes)

2 tablespoons chopped macadamia nuts

*Use as many organic ingredients as possible.

1.  In a small dish, stir together the plant-based mayonnaise, lemon juice and zest, and black pepper.  Fold in the peas.

2.  Place the endive halves, cut side up, on 4 individual salad plates or one large platter.

3.  Top each endive half with 1/4 of the pea shoots (about 1/2 ounce) and 1/4 cup of the pea mixture.

4.  Sprinkle 1/2 tablespoon of the macadamia nuts onto each salad.

Notes:  You can substitute cooked shelled edamame, chickpeas, or beans (e.g., white beans, kidney beans, or black beans) for the peas.

If you can’t find fresh pea shoots, substitute micro-sprouts or alfalfa sprouts.

Per serving:  125 calories, 5 g total fat (1 g saturated), 139 mg sodium, 19 g total carbohydrates (3 g sugar), 10 g fiber, 5 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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