What’s Important on a Label?

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

orzo soup

What’s Important on a Label?

In your search for the best whole plant foods diet, be picky about what you buy.

The only way to do this is to read.

Study 2 things on every food label:  the nutrition facts panel and the ingredients list.

The nutrition facts will tell you the suggested serving size and the amount of calories, fat, saturated fat, protein, fiber, carbohydrates, and sodium in each.

Keep your saturated fat, sodium and calorie levels down.

Look for products containing 20% DV (Daily Value, based on 2,000 calories per day) or lower.

In return, you want to see at least 10% DV of valuable nutrients, like fiber and protein.

Recipe of the Day:  Zucchini-Orzo Soup

Active Preparation Time:  12 minutes

Total Preparation Time:  50 minutes

Homemade, vegetable-based soups are one of the most nutritious, economical, and easy things you can prepare.

Chances are you’ll have a lot less sodium in a homemade version compared with many canned soups, which can contain up to 1,600 mg per serving!

In the cooler months, let a pot of this soup simmer away while you prepare the rest of your meal.

Makes 8 servings (generous 1 cup each)

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

6 cups water

2 teaspoons reduced sodium vegetable broth base

1 small onion, chopped

2 medium carrots, sliced

3 celery stalks, sliced

2 medium garlic cloves, minced

1/4 teaspoon freshly ground black pepper

1 teaspoon dried basil

1 teaspoon dried oregano

Pinch of sea salt, optional

1 cup dried whole grain orzo

2 small zucchinis, sliced

*Use as many organic ingredients as possible.

1.  Add the tomatoes and water to a large pot and place it over medium-high heat.  Add the broth base, onion, carrots, celery, garlic, black pepper, basil, and oregano.

2.  Stir, cover, and bring to a simmer, then reduce the heat to medium and cook for 25 minutes.

3.  Taste and add a pinch of sea salt, if desired.  Add the orzo and zucchini, cover, and cook for an additional 15 minutes, until the vegetables are tender.  You may need to add more water to replace moisture lost to evaporation, but the consistency should be thick.

Note:  This soup doesn’t store well because the orzo soaks up the liquid in the soup during storage.  If you don’t plan on using the whole batch at once, cut the recipe in half or freeze the extra portion immediately after preparation.

Variations:  Substitute a yellow summer squash (or the leftover pulp from a stuffed squash recipe) for one of the zucchinis.  You could also try sprinkling a bit of za’atar on each bowl to give it a Middle Eastern flavor.

Per serving:  143 calories, 1 g total fat (0 g saturated), 63 mg sodium, 29 g total carbohydrates (6 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

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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