|Olive oil||1 tablespoon|
|Garlic cloves, minced||2|
|Medium yellow onion, diced||½|
|Black beans, rinsed and drained||1 14.5-ounce can|
|Navy beans, rinsed and drained||1 14.5-ounce can|
|Vegetable stock||3 cups|
|Diced tomatoes, no salt added||1 14.5-ounce can|
|Dried thyme||2 teaspoons|
|Fresh ground pepper to taste|
- Heat oil in a Dutch oven or large pot over medium-high heat. Add garlic and onion. Sauté for about 5 minutes.
- Add beans, vegetable stock, diced tomatoes, barley, carrots, and herbs to the pot. Heat until boiling, and then reduce heat and simmer with cover on for about 30 minutes. Discard bay leaves and season with pepper to taste.
2 starches; 1 very lean meat; 1 fat; 1 vegetable
Side Suggestions: Crusty Bread and Sliced Cheddar Cheese
|Serving Size||1/6 of recipe|
|Saturated Fat||1 g|
|Dietary Fiber||11 g|
A randomized trial found that drinking water before main meals led to higher weight loss than those who were asked to imagine a full stomach before main meals. Water preloading is believed to help create a feeling of fullness or satiety during the meal, which may help curb overeating.
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