When people ask me how I permanently removed over 50 pounds (11 years ago – my oh my, how time flies), I tell them that first and foremost I changed my mind (as Albert Einstein says, “You cannot solve a problem with the same mind that created it.”) and I feed my soul (took on life with gusto), and with regard to food, fabulous food, I ate copious amounts of fruits and vegetables.
The Dysfunctional Chef ‘portion’ of the Our Lady of Weight Loss blog is dedicated to focusing on the foods that you can have; that you can whip up and eat eat eat.
Zero deprivation; 100% sustainable food tips from your Dysfunctional Chef!
This week’s focus: Ratatouille
1 large sweet onion, sliced thin
5 cloves garlic, minced
1 medium eggplant, sliced thin or cubed
2 green zucchinis, sliced thin
2 yellow squash, sliced thin
1 green bell peppers, seeded and cut into long strips
1 yellow bell pepper, seeded and cut into long strips
1 red bell pepper, seed and cut into long strips
4 tomatoes, sliced into chunks (in my mind, chunks are larger than cubes and not as neat)
1 15 oz can of tomato sauce (read the label; some are higher in calories, sodium, fat et al. than others!)
2 Tablespoons olive oil
vegetable broth, dribble as needed
1 bay leaf
2 tablespoons chopped fresh parsley
salt and pepper to taste
Heat oil in a large pot over medium-low heat.
Add the onions and garlic and cook until soft.
Add the zucchini and then the rest of the remaining vegetables with the exception of the tomatoes, slowly, in batches, until slightly browned.
Keep on drizzling in the vegetable broth, so the veggies do not burn. The taste of the olive oil is already working its magic. You really don’t need more than two tablespoons (maybe 3 if you must).
Add the chopped tomatoes and parsley and the tomato sauce, cook on a very low heat until the veggies are soft to your liking. Maybe another 15 minutes. Maybe more!
Remove the bay leaf.
Salt n’ pepper to taste.
OPTIONS!!! Now you’ve got plenty-O-options!
YOU CAN eat just as it is. Get yourself a bowl and fill ‘er up, more than once, if you like.
OR you can make a bit of pasta (remember 1 serving of pasta is 1/2 cup, which equals 120 calories).
Sprinkle Parmesan cheese on top.
The IMPORTANT THING HERE is that you treat the VEGETABLE dish as the MAIN EVENT. Yes those caps indicate me speaking loudly! Vegetables are the main course. The pasta, the rice, the whatever are your side dishes to eat in side dish portion size. Like 1/2 cup.
More dysfunctional recipes next week. Enjoy!!!
Spread the word … not the icing!
Life & Wellness Coach
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