Vegetables

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

pork ginger

Vegetables

From crunchy to creamy, spicy to sweet – vegetables are the basis of a healthy diet.

Vegetables add different flavors and textures to food and come in many colors that brighten our plates.

With so many attractive qualities, vegetables should be high on our list of favorite foods.

So why do they usually fall to the bottom of the pack?

In 2009 only 27.4% of Americans ate at least 3 servings of vegetables per day.

And just 14% of Americans ate a full 5 servings (2 fruits and 3 vegetables) of produce daily.

Misconceptions that vegetables are bland, expensive, and time-consuming to make all contribute to this nutrition deficit.

And the ready availability of so many prepackaged snack foods doesn’t help, either.

Eating an apple-flavored granola bar isn’t the same as eating an apple.

Even when a product label lists fruits and vegetables as ingredients, don’t be fooled.

They’re no substitute for the real thing in terms of nutrition and often contain lots of calorie-boosting fats and sugars.

You may believe vegetables aren’t filling, but nothing could be further from the truth.

In fact, most vegetables have a high water content, so eating a lot gives satisfying bulk with just a few calories.

Vegetables are also loaded with fiber – which, in addition to making you feel full, also helps lower your risk of diabetes and heart disease.

Recipe of the Day:  Easy Pork with Gingered Curry Paste

Pork tenderloin is as lean and nutritious as skinless chicken breast.

Feel free to use bagged, preshredded cabbage and carrots to cut down on your prep time.

Makes 4 servings

2 teaspoons olive oil

1 pound pork tenderloin, cut into thin bite-size strips (see note)

1-1/2 cups chopped yellow onions

1 tablespoon chopped garlic

1 tablespoon chopped fresh ginger

1 teaspoon turmeric

1 teaspoon garam masala or curry powder

3/4 teaspoon ground cumin

1/2 teaspoon ground coriander

1 medium red bell pepper, roasted, peeled, and diced

2-1/2 cups shredded green cabbage

1/2 cup grated carrots

1-1/2 cups fat-free, low-sodium chicken broth

1/2 cup finely diced prunes, dried currants, or raisins

1/4 cup chopped cilantro + leaves for garnish

2 cups cooked brown or wild rice (optional)

*Use as many organic ingredients as possible.

In a nonstick skillet, heat 1 teaspoon of the oil over medium-high heat.

Add the pork and cook, stirring for about 2 minutes to brown.

Remove from the pan and set aside.

Reduce the heat to medium and add the remaining 1 teaspoon oil to the skillet.

Add the onions and cook for about 5 minutes, or until soft and just starting to brown.

Add the garlic, ginger, and spices and cook for a few minutes, or until fragrant.

Add the roasted pepper, cabbage, carrots, and broth to the pan.

Reduce the heat to low, cover, and cook for about 5 minutes, or until the cabbage is wilted.

Stir in the dried fruit and chopped cilantro.

Place the pork on top of the cabbage, cover, and cook for about 3 minutes longer, or until the pork is just cooked through.

Divide the rice (if desired) among 4 plates.

Top with the pork and vegetables.

Garnish with cilantro leaves.

Note:  To slice pork more easily into thin strips, pop the tenderloin in the freezer for 20-30 minutes before slicing.

Cut the tenderloin crosswise into thin slices, then cut each slice into thin strips.

Per serving with rice:  390 calories, 9 g total fat (2 g saturated), 75 mg cholesterol, 250 mg sodium, 47 g total carbohydrates (13 g sugars), 6 g fiber, 30 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!

If you got value from this, please subscribe below, comment, and share with your friends!

us 05-11

Dick and Lenay

email: lenay@dickandlenay.com – 715-431-0657

from Flavor First by Cheryl Forberg, RD

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


 

Leave A Response

* Denotes Required Field