Enjoying a Full Plate! The Not a Diet, Diet!

Diets and eating plans come and go.  Some are passing fads, while others are sensible, easy to follow, and practical.  When a plan comes along that fits easily into our lifestyle and is beneficial to our health, it pays to give it a second notice!  Ever since The Full Plate Diet was introduced, it has been of interest to me and one that I have deliberately been working into my lifestyle.  Instead of concentrating on the negatives and what one should not eat, it simply emphasizes the need for abundant and healthy foods that are filled with fiber.  When these foods fill our lives on a daily basis, the desire and space for unhealthy foods is reduced.  The result is weight loss, more energy, a wealth of antioxidants, vitamins, and minerals, and the satisfaction of a full-tummy without guilt.  Last summer I received one of the free copies of The Full Plate Diet book that was distributed by Lifestyle Centers of America.  This same book is available free online, and shares all the details of the program.  The information inside the cover talks about the full plate concept, the health benefits of the program, how to get started, and all about adding fiber to foods.  The book shares great recipes and excellent tips for incorporating fiber at work, in restaurants, and on the road. I love the book! The program is right on! But the thing I like the most is a handy little gadget that they have free online that helps those 'new to fiber' achieve their 'fiber goals' each day (40 grams). It's a fiber calculator which helps you determine your fiber score each day. A thermometer on the side registers red, yellow, and then green as it goes up the scale. Green is the goal! There's no measuring, no counting calories, no fussy charts. Just fiber in the most delicious forms: legumes, grains, fruits, vegetables, nuts, and seeds. If you'd like more information about this program, check out their website.  

Although most of the recipes I share here on My Cozy Kitchen have always been fiber-filled, learning more about The Full Plate Diet program has helped me become even more aware of fiber and that awareness has inspired me to be more careful to implement it in my life and the recipes I share with friends.  I should mention here that I have no affiliation with this program.  I've only read their book and implemented their program into my life with good results.  I believe that the book really is worth reading and the principles implementing.  I hope you can benefit as well.


Now, how about a fiber-filled recipe?  Enjoy!

Lettuce Wraps with Hummus

one 29 oz can garbanzo beans, rinsed
3 garlic cloves, whole
3 Tbsp. fresh lemon juice
2 Tbsp. tahini butter
2 tsp. salt (or to taste)
water to thin mixture
cayenne, to taste
extra-virgin olive oil, scant

Place all ingredients into food processor and process until smooth. Add a little water as desired to make a consistency that is smooth and creamy. Add garlic cloves, lemon juice, tahini butter, and salt. Process until garlic is crushed and mixture well blended. Stir in a dash of extra-virgin olive oil and a little paprika.

Serve as a dip for corn chips, whole grain crackers, or raw vegetables. Or use as a filling for lettuce wraps by spreading a thin layer on romaine or leaf lettuce. Layer with shredded carrots and chopped black or green olives. Roll and serve. Very delicious!

Serves: 8


If you have more time, and would like a great recipe for making hummus with uncooked garbanzos, Heidi at 101 Cookbooks has one here.