Healthy Weight Loss Tip #9

Prepare Two Vegetables Sides with your Dinner:  Substitute that portion of your plate which is usually set aside for starches (pasta, grains) with another vegetable. This is usually a quarter of the plate. If you are substituting it for a root vegetable (carrots, potatoes, beets, etc.) just make sure the other is a green leafy vegetable. A salad on top of this is a great way to feel full and add dietary fiber.


Broccoli Rabe with Beans, Kelp and Mushrooms …


– 1 head of broccoli rabe
-2 pieces of celery
– 4 garlic cloves
– 3/4 cup of dried Porcini mushrooms
– 5 pieces dried kelp
– 2 cans white beans
-small dried red pepper
-whole wheat frizzelle

                                                  Step 1: In a small pot boil the kelp (cut in small pieces) together with the mushrooms for 20 minutes-set aside.                                                                                                                                            Step 2: In a food processor place stems of broccoli rabe, celery and 1 cup of broth from above-set aside.
Step 3: In a large pot saute garlic in olive oil for 2 minutes-add broccoli rabe leaves, stem and celery mixture, boiled mushrooms and kelp and cook at medium flame for 15 minutes.
Step 4: Add beans and cook for another 5 minutes.
Step 6: Serve over hard frizzelle.

 Alternatives: If you prefer you can substitute escarole or swiss chard. The dish can also be topped with grated locatelli cheese.

5 Important Foods for the New Year…


   #1 Eggs: contrary to what we have been lead to believe, their cholesterol content has little impact on heart health. They are rich in selenium, vitamin D and the yolk contains an abundance of Lutein and Zeaxanthin extremely important for eye health.
(egg recipe)

#2 Sauerkraut: The fermentation process makes it rich in digestive enzymes in turn feeding the small intestine with a supply of probiotics.
(enzyme rich foods)

               #3  Sardines: one of the richest and concentrated sources of Omega 3 fats which aid in the absorption of all your fat soluble vitamins.  Extremely important for maintaining bone and heart health.
(sardine recipe)

                                                                                   #4 Mushrooms: contain what is classified as beta-glucans. The carbohydrates in mushrooms have the ability to stimulate the T cells in our body. By doing so they can be responsible for promoting a healthy immune system. This is true for even your most common type.
(mushroom recipe)

       #5  Cottage Cheese: one of the best sources of protein because of its complete profile of amino acids. A good source of calcium and phosphorus for maintaining good muscle structure. Low in calories it is also beneficial in weight loss programs.
(more on cottage cheese)