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
Power Up on Real Flavor
One of the best things you can do for your health is to start cooking whole plant foods – naturally low in sodium – and season them with herbs and spices for natural flavor minus the sodium.
Skip the packaged, prepared foods – food manufacturers usually add more sodium than you would – and make it yourself.
Salt isn’t listed as a required ingredient in these recipes, because we want you to discover the real flavor of foods, without the addition of salt to hide them.
Chefs rarely measure out salt for a recipe.
Instead, they usually keep a saltcellar (small pot of good quality sea or kosher salt) on the countertop, and as they taste a dish, they add a pinch (or 2 or 3).
Start applying this trick to your own cooking, using these recipes as a guide.
Many are so potent in flavor, you’ll find there’s no need for salt.
Other recipes benefit from just a pinch of salt – about 1/8 of a teaspoon (288 mg of sodium) for the whole dish.
So, take the cookbook phrase “to taste” literally and taste every dish before you add any salt; let the real flavors of plant foods shine on their own.
Recipe of the Day: Rustic White Bean and Sun-Dried Tomato Toasts
Active Preparation Time: 15 minutes
Total Preparation Time: 20 minutes
These zesty toasts, spread with bean dip and sun-dried tomatoes, are a simple appetizer for a gathering, or to go with a large crock of vegetable soup.
You won’t even miss the salt when your tongue is greeted by the intense flavors of garlic, black pepper, lemon juice, and basil.
Makes 8 servings (1 toast each)
One 15-ounce can cannellini beans, no salt added, rinsed and drained (or 1-3/4 cups cooked)
1/2 tablespoon extra virgin olive oil
2 medium garlic cloves, minced
1/4 teaspoon freshly ground black pepper
1-1/2 tablespoons fresh lemon juice
Eight 1-ounce slices rustic whole grain bread
8 fresh basil leaves
1/2 cup chopped sun-dried tomatoes
*Use as many organic ingredients as possible.
1. Preheat the oven to 400°F.
2. In a medium bowl, mix together the beans, olive oil, garlic, black pepper, and lemon juice. Mash the bean mixture with a potato masher or fork until thick and lumpy.
3. Arrange the bread slices on a baking sheet. Bake for about 5 minutes, until toasted and lightly golden. Remove from the oven.
4. Prepare each toast by spreading 2-1/2 tablespoons of bean spread onto each slice and topping it with a basil leaf and 1 tablespoon of the sun-dried tomatoes.
Note: Prepare this bean dip in step 2, without the additional ingredients or steps, as something tasty to go with whole grain pita or fresh vegetables.
Variation: Substitute 1-3/4 cups cooked chickpeas, lentils, or beans for the cannellini beans.
Per serving: 149 calories, 1.5 g total fat (0 g saturated), 161 mg sodium, 27 g total carbohydrates (3 g sugar), 4 g fiber, 7 g protein.
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Have an awesome day!
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Dick and Lenay
from Plant-Powered For Life by Sharon Palmer, RDN