Shift Your Thinking

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

chickpea stew

Shift Your Thinking

One of the easiest ways to transition to a plant-powered diet is to shift your thinking about meal planning.

When you plan your menu for the week, don’t think of chicken on Monday and beef on Tuesday.

Think of kale on Monday and lentils on Tuesday.

Start with the plants, and you won’t miss the meat.

Recipe of the Day:  Chickpea Stew with Kale and Za’atar

Active Preparation Time:  13 minutes

Total Preparation Time:  17 minutes

One great way to create a plant-centric plate is to focus on Mediterranean foods.

This Mediterranean dish gets its kick from za’atar, a traditional Middle Eastern seasoning mix, which includes sumac, thyme, sesame seeds, marjoram, and oregano.

Often sprinkled on top of prepared foods for extra flavor, za’atar gives this easy stew its vibrant flavor.

Serve it with whole grain pita and muhammara.

Makes 8 servings (generous 1 cup each)

1 teaspoon extra virgin olive oil

1 small onion, diced

2 medium garlic cloves, minced

2-1/2 teaspoons za’atar (see Note)

1/2 teaspoon crushed red pepper

One 14.5-ounce can diced tomatoes, no salt added, with juice

One 15-ounce can chickpeas, no salt added, rinsed and drained (or 1-3/4 cups cooked)

2 cups water

1 teaspoon reduced sodium vegetable broth base

10 ounces chopped fresh kale (about 4 cups)

Juice of 1/2 lemon

*Use as many organic ingredients as possible.

1.  Heat the olive oil in a medium pot over medium heat.  Add the onion, garlic, za’atar, and crushed red pepper and saute over medium heat for about 2 minutes.

2.  Add the tomatoes, chickpeas, water, and broth base, cover the pot, and bring to a boil over medium-high heat.

3.  Stir the kale and lemon juice into the boiling liquid, reduce the heat to medium, and cook for about 2 minutes, until the kale is just wilted but still bright green.

4.  Serve immediately.

Note:  You can find za’atar in a Middle Eastern or Mediterranean shop or gourmet food store, or you can make your own.

Per serving:  116 calories, 2 g total fat (0 g saturated), 187 mg sodium, 19 g total carbohydrates (2 g sugars), 4 g fiber, 6 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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