Poor Man’s Diet

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

arugula pizza

Poor Man’s Diet

Now picture this:  rustic red beans poured over rice beside a mound of simmered squash, peppers, onions, and herbs.

Or whole grain pita bread served with hummus, a bulgur mint salad, and a generous portion of roasted eggplant.

These meals focus on local, seasonal produce and treat meat – if it’s used at all – as a seasoning, not the main event.

Around the world – from Africa to South America to Asia – people who eat this way tend to suffer from lower rates of chronic disease.

Scientists have dubbed these eating styles “poor man’s” diet, but they’re often rich in both taste and nutrition.

Recipe of the Day:  Arugula Salad Pizza

Active Preparation Time:  13 minutes

Total Preparation Time:  45 minutes

Here’s how you rethink your plate:  a fresh green salad and whole grain pizza all in one meal you can whip up in 45 minutes.

Now that’s quick and delicious eating for even the busiest night of your week!

Makes 8 servings (1 slice each)

Whole grain pizza dough (see Notes), or one 16-ounce package refrigerated whole grain pizza dough, or whole grain pizza dough prepared from a mix

Cornmeal for sprinkling

1/3 cup marinara sauce

1-1/2 teaspoons dried oregano

1 cup shredded plant-based cheese (see Notes)

2 cups mixed fresh arugula and baby spinach

1-1/2 cups fresh yellow cherry tomatoes, halved

1/2 medium red bell pepper, diced

1 ripe medium avocado, sliced

1/4 cup roasted pistachios

1 tablespoon balsamic vinegar

1 tablespoon extra virgin olive oil

*Use as many organic ingredients as possible.

1.  Preheat the oven to 350°F.  Roll out the pizza dough to fit a 14-inch pizza pan or pizza stone.  Sprinkle the pan or stone with cornmeal and fit the dough on top.

2.  Spread the marinara sauce onto the dough and sprinkle the oregano and plant-based cheese over it.  Place the pan or stone in the oven and bake for 30-35 minutes, until the crust is golden and firm to the touch.

3.  At the last minute before serving, remove the crust from the oven and top with the arugula and spinach, tomatoes, bell pepper, avocado, and pistachios.  The greens will wilt quickly.

4.  Drizzle with the vinegar and olive oil.  Serve immediately.

Note:  You may prepare your own pizza dough following this procedure:

Stir together 3/4 cup warm (110°F) water, 1-1/2 teaspoons active dry yeast, and 1 teaspoon honey in a medium bowl.

Let stand for 10 minutes.

Stir in 1-1/2 teaspoons extra virgin olive oil and 1-3/4 cups whole wheat flour.

Tip the dough onto a lightly floured surface and knead for 10 minutes.

Place the dough in an oiled bowl, cover with a towel, and let it rise in a warm place for about 1 hour, then proceed with step 1 of the recipe.

Omit the plant-based cheese, if desired.

Variation:  Substitute other firm greens, like baby kale or chopped collard greens, for the arugula and baby spinach.

Per serving:  258 calories, 8 g total fat (1 g saturated), 466 mg sodium, 34 g total carbohydrates (5 g sugars), 5 g fiber, 12 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

email: lenay@dickandlenay.com

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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