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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

lentil stew

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So, you’re organized, and you have your menu and your shopping list ready, but it can all fall apart in the grocery store if you can’t find chia seeds and almond butter, or if you get bogged down choosing between products.

Here’s a tip to lighten your load and create smart food-shopping strategies to support your plant-powered eating style.

Pinpoint the best plant-powered supermarket in your community.

Do some scouting in your neighborhood and find the stores best meeting your plant-powered needs.

If time is a priority, try to avoid making multiple stops at several stores each week.

Find supermarkets supporting the plant-powered lifestyle by stocking different whole grains and legumes, a good  selection of dried herbs and spices, a nice fresh produce section focusing on local, seasonal produce, and a variety of plant-based foods, like milks, yogurts, tofu, seitan, and tempeh.

And don’t rule out the internet, which is a very useful way to buy staples like grains, nuts, and legumes.

Recipe of the Day: Ethiopian Yam And Lentil Stew

Active Preparation Time:  18 minutes

Total Preparation Time:  1 hour

Ethiopian cuisine represents some of the most flavorful plant-based food on the planet!

That’s thanks to ingredients like shelf-stable dried legumes, root vegetables, and exotic spices.

Once you’ve got these ingredients on hand, this recipe is an easy one-dish meal solution, served with whole grain flatbread on the side.

Makes 4 servings (generous 1 cup each)

1-1/2 teaspoons peanut oil

1 large onion, diced

3 medium garlic cloves, minced

1 teaspoon minced fresh ginger

1 large fresh yam or sweet potato, diced

1/2 medium green bell pepper, diced

1 cup dried red lentils

One 14.5 ounce can diced tomatoes, no salt added, with liquid

4 cups water

1/2 teaspoon sweet paprika

1/4 teaspoon cayenne pepper

1 teaspoon cumin

1/4 teaspoon nutmeg

Pinch of ground cloves

1/2 teaspoon cinnamon

Pinch of kosher salt, optional

2 tablespoons lemon juice

1/4 cup chopped fresh parsley

1/4 cup chopped fresh mint

*Use as many organic ingredients as possible.

1.  Heat the peanut oil in a large, heavy pot over medium heat.  Add the onion and saute for 5 minutes.

2.  Add the garlic, ginger, yam, and bell pepper and saute for an additional 5 minutes.

3.  Add the lentils, tomatoes, water, paprika, cayenne, cumin, nutmeg, cloves, and cinnamon.  Stir well, bring to a simmer, reduce the heat to medium-low, cover, and simmer for 35-40 minutes, until the lentils and vegetables are tender.  Taste and add a pinch of kosher salt, if desired.

4.  Add the lemon juice, parsley, and mint and stir well.  Cover and simmer for an additional 5 minutes.

Variation:  Substitute one 15-ounce can of drained chickpeas or red beans for the lentils in step 2 and cook until vegetables are tender.

Per serving:  166 calories, 2 g total fat (0 g saturated), 40 mg sodium, 29 g total carbohydrates (5 g sugar), 12 g fiber, 10 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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