Which Nutrient Needs Supplementing?

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


Which Nutrient Needs Supplementing?

While an entirely plant-based diet is very healthful, a few nutrients are challenging to get.

The hardest is vitamin B12, found only in animal foods.

Even though you can get vitamin B12 in some nutritional yeasts and fortified foods, this nutrient is so vital to your health we recommend you take a supplement every day if you avoid all animal foods, including dairy and eggs.

Recipe of the Day:  Teff Porridge With Dates, Figs, and Pistachios

Active Preparation Time:  10 minutes

Total Preparation Time:  22 minutes

Mainstream breakfast cereals may be fortified with added vitamins, but they’re usually also highly processed.

If you put whole grains on your breakfast menu, you’ll gain the benefits of the whole grain – fiber, vitamins, minerals, phytochemicals, and all.

Teff is a life-giving whole grain foodstuff in its native land of Ethiopia, where it evolved to grow in drought-ridden soils over the centuries – it’s believed to date back as far as 4000 BC.

These tiny black seeds are rich in not only fiber, but also iron, protein, and calcium.

Makes 4 servings (3/4 cup each)

1 cup uncooked teff

1/4 teaspoon cloves

1/4 teaspoon allspice

3 cups boiling water

1/3 cup chopped dates

1/3 cup chopped dried figs

1/3 cup pistachios

Plant-based milk, optional

*Use as many organic ingredients as possible.

1.  Heat a heavy pot over medium heat.  Add the teff, cloves, and allspice and toast, stirring constantly, for 5 minutes, until the teff pops and smells fragrant.

2.  Carefully remove the pot from the heat and add the boiling water slowly to avoid splattering.  Stir in the water and place the pot back on the burner.  Cook over medium heat for about 15 minutes, stirring with a whisk occasionally to avoid lumping and sticking.

3.  Remove the pan from the heat and stir in the dates, figs, and pistachios.  Serve with plant-based milk, if desired.

Note:  You can make a big batch of this porridge and reheat it for breakfast the next morning in the microwave.  If you plan on doing this, add the dates, figs, and pistachios right before serving the cereal to avoid sogginess.

Variations:  Substitute chopped fresh figs for the dried figs, or almonds or walnuts for the pistachios.

Per serving:  310 calories, 6 g total fat (1 g saturated), 77 mg sodium, 58 g total carbohydrates (10 g sugar), 6 g fiber, 9 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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