Your Own Personal Bacteria

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

lettuce wrap

Your Own Personal Bacteria

You have your own personal gut microbiome – your unique community of bacteria.

And you can change its makeup by eating lots of fiber-rich, whole plant foods.

Only 5% of Americans get their recommended fiber goal (25 grams per day for women and 38 for men).

But, if you eat a plant-powered diet, you can easily exceed it.

The best sources of fiber include beans, lentils, peas, and whole grains, like wheat, oats, rye, and quinoa.

Help your friendly bacteria win by feeding them what they want:  fiber-rich plant foods.

Recipe of the Day:  Thai Lettuce Wraps

Active Preparation Time:  21 minutes

Total Preparation Time:  21 minutes

Thai cuisine offers bold, fresh flavors that are often based on plants.

In this traditional dish, crisp iceberg lettuce is used to bundle up a fragrant, spicy mixture of onion, carrot, mushrooms, cabbage, and tempeh.

Tempeh, a traditional Indonesian food, is a fermented food that can help boost levels of friendly bacteria in your gut.

These fiber-rich wraps are great warm, but are also good the next day, chilled and tucked away in your lunch box.

Makes 6 servings (1 lettuce wrap each)

2 teaspoons peanut oil

1/2 medium red onion, diced

3 medium garlic cloves, minced

1 teaspoon minced fresh ginger

1/4 teaspoon crushed red pepper

4 ounces tempeh, diced

1 medium carrot, grated

6 medium button mushrooms, thinly sliced

1 cup slivered Chinese (Napa) cabbage

2 tablespoons reduced sodium soy sauce

1 tablespoon honey or agave nectar

Juice of 1 medium lime

3 green onions, white and green parts, chopped

1/3 cup chopped peanuts

3 tablespoons chopped mint

3 tablespoons chopped cilantro

1 head iceberg lettuce

*Use as many organic ingredients as possible.

1.  Heat the peanut oil in a large skillet or wok over medium heat.

2.  Add the onion and saute for 5 minutes.

3.  Add the garlic, ginger, crushed red pepper, tempeh, carrot, mushrooms, cabbage, soy sauce, honey, lime juice, green onions, peanuts, mint, and cilantro.  Saute for an additional 5-6 minutes.  Don’t overcook; the vegetables should still be crisp and bright.

4.  Wash and destem the lettuce and throw away any wilted or damaged outer leaves.  Peel away 6 whole leaves of lettuce.

5.  To create the lettuce wraps, fill each with 1/6th of the warm vegetable mixture (generous 1/2 cup each) using a slotted spoon.  Roll up the leaves burrito fashion and serve warm with the seam side down.

Note:  Serve warm or chilled the next day.  For best results for chilled wraps, store the filling and the lettuce leaves separately and prepare the wraps no more than a few hours before serving.

Variation:  Substitute tofu, drained and pressed, for the tempeh.

Per serving:  159 calories, 8.5 g total fat (1.5 g saturated), 208 mg sodium, 15 g total carbohydrates (7 g sugar), 3 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


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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