The Power of Veggies

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

collard greens

The Power of Veggies

There’s astonishing array of vegetables.

There are literally thousands of vegetables, in every shade of the rainbow and in all different shapes and sizes, from pearl-size green peas to swollen pumpkins the size of a child.

And the flavors and textures are just as diverse.

Compare the sweet, smooth flesh of yams to the hot, crisp taste of habanero chiles!

Each vegetable is a nutrition powerhouse, giving you protein, fiber, and dozens of essential vitamins, minerals, and phytochemicals in each bite – and all for a skinny little calorie package.

On average, vegetables have about 25 calories, 2 grams of protein, and 5 grams of carbohydrates in a half-cup cooked serving.

(Starchy veggies, like corn, potatoes, green peas, and winter squash have a bit more calories and carbs – though these are healthful choices, too – and dried beans and lentils fall under the category of legume, not veggie.)

Studies show people who feast on lots of vegetables reap rewards like lower risks of certain cancers, type 2 diabetes, heart disease, cognitive decline, eye disease, and bone loss.

Recipe of the Day:  Miso-Braised Collard Greens with Cashews

Active Preparation Time:  6 minutes

Total Preparation Time:  10 minutes

Some of the most nutritionally potent vegetables are deep-green leafy vegetables, like collard greens.

Here, they’re combined with miso, a traditional Japanese paste made from fermented soy, for an easy dish with rich, savory taste.

This simple braised green dish can be whipped up in minutes.

Makes 4 servings (about 1 cup each)

1 teaspoon peanut oil

1 tablespoon miso paste (see Note)

1/3 cup water

Juice of 1/2 lemon

One 10-ounce bunch collard greens, cleaned, trimmed, and coarsely chopped

1/4 cup raw cashews

1 tablespoon sliced dried seaweed

*Use as many organic ingredients as possible.

1.  Combine the peanut oil, miso paste, water, and lemon juice in a large skillet over medium heat.  Stir with a whisk until smooth and bubbly, about 2 minutes.

2.  Add the collard greens, cover, and cook for about 4 minutes (without stirring), until the collards are barely tender but firm and bright green.

3.  Garnish with the cashews and seaweed.  Serve immediately.

Note:  Miso paste is available in many supermarkets, gourmet stores, and Asian markets.  If following a gluten-free diet, use gluten-free miso paste and soy sauce.

Variation:  Add 6 ounces sliced firm tofu (pressed, for best results), tempeh, or seitan in step 2.

Per serving:  119 calories, 8 g total fat (1 g saturated), 200 mg sodium, 10 g total carbohydrates (2 g sugar), 3 g fiber, 5 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

P.S. If your diet isn’t working for you, join us on our natural weight loss journey.


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