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

apple oatmeal


Seeds like sesame, sunflower, pumpkin, hemp, and chia may not have had as much research on health benefits as nuts, but they’re also rich sources of healthy fats, protein, fiber, vitamins, minerals, and phytochemicals.

Recipe of the Day:  Scandinavian Apple-Cardamom Oatmeal

Active Preparation Time:  5 minutes

Total Preparation Time:  13 minutes

A sprinkling of nuts at breakfast time can power your day with a punch of protein, healthy fats, fiber, and more.

Nuts or seeds are the perfect partner for hot cereals, along with a serving of fruit and splash of plant-based milk.

It’s hard to find a better start to your day!

And this hearty porridge is inspired by the traditional flavors – oats, apples, almonds, cardamom – of Sweden, where gröt (Swedish for porridge) is a classic start of the day for both children and adults alike.

Quick, nutritious, and delicious, this recipe will please the tastes of everyone in the family.

Makes 2 servings (about 1-1/4 cups each)

2-1/4 cups water

1 cup uncooked old-fashioned oats

1 medium apple, diced

3 tablespoons dried currants or raisins

1 tablespoon agave nectar or honey, optional

1/2 teaspoon ground cardamom

3 tablespoons sliced almonds

Plant-based milk, optional

*Use as many organic ingredients as possible.

1.  Bring the water to a boil in a medium saucepan over high heat.

2.  Add the oats, apple, currants, agave (if desired), and cardamom and stir well.  Cover and reduce the heat to medium.  Cook for 8 minutes, stirring occasionally, until apple is tender.

3.  Stir in the almonds and serve immediately with plant-based milk, if desired.

Note:  You can make a double batch of this recipe, store it in an airtight container in the refrigerator for up to 3 days, and microwave it each morning for an easy meal solution.  In that case, add the almonds right before serving to keep their crunch.

Per serving:  214 calories, 6 g total fat (0.5 g saturated), 6 mg sodium, 39 g total carbohydrates (18 g sugar), 6 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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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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