6 cups chicken broth
2 red bell peppers, thinly sliced
2 tablespoons tamari soy sauce
1-3 teaspoons Asian hot chili sauce
3 cups poached chicken breast, diced (CT), or chicken thighs/legs (PT)
1 bunch watercress, large stems trimmed (CT), or spinach (PT)
2 scallions, thinly sliced
1. In a 3-quart saucepan, bring broth, bell peppers, tamari, and chili sauce to a simmer; cook until peppers are crisp-tender, about 6 minutes.
2. Add chicken and watercress (or spinach); cook 1 minute. Ladle into bowls, and top with scallions.Recipe Type Calories Total Fat (grams) Carbs (grams) Protein (grams)
Mixed Carb
Protein 255 10 11 38 246 6 10 40 295 13 11 36
1 tablespoon olive oil
1 tablespoon coconut oil
2 small onions, thinly sliced
1 garlic clove, pressed
4 cups asparagus, cut into 1” pieces
4 cups chicken stock
¼ cup organic unsweetened coconut milk
2 tablespoons butter
1 head cauliflower, steamed
Salt and pepper to taste
2. Add onion, garlic, and asparagus until soft.
3. Add chicken stock and bring to a boil. Lower heat and simmer for additional 15–20 minutes.
4. Add coconut milk and butter. Boil for 2 minutes and remove from heat.
5. In a food processor, puree the entire mix. Add half of the steamed cauliflower and puree again.
6. Return to pot, warming and stirring the mix. Return to processor again, adding a ¼ of the remaining steamed cauliflower and puree.
7. Return the puree to the pot, adding the remaining ¼ of the cauliflower as is. Over low heat, stir the soup until warm and serve.
1 ½ pounds broccoli (CT), or cauliflower (PT), cut into small florets
1 large yellow onion, coarsely chopped
2 medium potatoes, cut into 2-inch pieces
3 cups vegetable or chicken stock
½ cup white wine
¼ teaspoon freshly squeezed lemon juice
¼ cup basil, chopped
Salt and pepper to taste
1 cup raw cream
1 fresh lemon for garnish
1. In a large pot combine the broccoli or cauliflower, onion, potatoes, vegetable stock, wine, lemon juice, salt, and pepper. Bring to a boil. Decrease the heat to low, and simmer covered until the vegetables are tender, about 25 minutes.
2. Remove the soup from the heat and add the cream. Using a high speed blender, blend the ingredients, wrapping a towel around the top of the blender to prevent spillage. You will probably have to do it in 2 or 3 rounds as you do not want to fill the blender to the top. Add half the basil and blend until smooth.
3. Serve in bowls garnished with lemon slices and basil leaves.Recipe Type Calories Total Fat (grams) Carbs (grams) Protein (grams)
Mixed Carb
Protein
263 6 27 8
266 6 27 8
262 6 27 8
1 whole chicken, cut up (marinate overnight in lemon juice if you have time)
2 tablespoons olive oil
1 medium onion, chopped
1 can crushed tomatoes
3 tablespoons apple cider vinegar
1 tablespoon balsamic vinegar
½ cup yellow lentils, soaked overnight
4 cups chicken stock
½ head medium cabbage, chopped (CT), or ½ lb spinach (PT)
4 cloves garlic, minced
1. Heat a large pot over medium heat and add olive oil. Place chicken in pot and brown each side for 5 minutes. Remove and set aside.
2. Place onions in the pot and sauté for 4–5 minutes. Add the tomatoes and sauté for another 5–10 minutes. Add both vinegars, lentils, stock, and chicken. Simmer for 1 hour on low heat.
3. Remove chicken and take off skin and bones. Then return the chicken to the pot.4. Add the cabbage and cook for 15 minutes. Add the garlic and spinach (if using). Cook for another 10 minutes. 5. Serve over brown rice or alone with some parmesan cheese sprinkled on top.
Recipe Type Calories Total Fat (grams) Carbs (grams) Protein (grams)
Mixed 550 15 25 36
Carb 500 15 34 36
Protein 400 15 29 36
3 tablespoons coconut oil or raw butter
6 cups sliced zucchini
1 cup celery, thinly sliced
1 teaspoon celery seeds, ground (optional)
½ green bell pepper, sliced
4 cups vegetable stock
1½ cups cashews, toasted (optional)
½ teaspoon salt
1. Melt the coconut oil or butter in a large soup pot. Add the celery seeds, zucchini, celery, bell pepper, and salt. Stir, cover and cook over low heat until the vegetables are tender, about 30 minutes.
2. Puree the cashews in the vegetable stock in a blender or food processor.3. Combine the vegetables and the cashew-stock mixture in a blender. Puree thoroughly.
4. *Place a large sieve (wire mesh strainer) over the soup pot. Strain the vegetable-cashew mixture through it, stirring, and pressing the mixture down with the back of a spoon. Scrape bottom of sieve frequently. This step allows the soup to become creamy.
5. Discard the remaining “material” that pulls from the sieve.
6. Reheat the soup to serving temperature.
Recipe Type Calories Total Fat (grams) Carbs (grams) Protein (grams) Mixed 424 33 22 15
4 pints Sun Gold tomatoes
4 medium shallots, minced
1 teaspoon sea salt
1 cup water
6 tablespoons white wine vinegar
4 teaspoons Serrano pepper, seeds removed and minced ¼ cup extra virgin olive oil
2 avocados, ripe
2 tablespoons cilantro, finely chopped
Sea salt and freshly ground pepper
1. Remove the stems from the tomatoes and rinse. Add them to a heavy saucepan with a tight-fitting lid. Also add half of the shallots, ½ teaspoon of salt and 1 cup of water. Cook over medium high heat. Soon you will hear the tomatoes popping. After a couple of minutes take a look to make sure there is enough moisture, if not add a little more water. After the skins have popped and the tomatoes have released their juices, lower the heat and cook for about 20 minutes keeping the lid on the pot.
2. Run the tomatoes through a food mill or mesh sieve. Push juices through thoroughly by pressing the tomatoes against the mesh with a spoon. You will have about 2 cups of puree. Chill well.
Continued on page 833. Just before serving, combine the remaining shallots in a bowl with the vinegar, the Serrano pepper, oil, avocado and cilantro. Season with a pinch or two of salt and some pepper. Spoon the soup into chilled cups; add a dollop of the avocado mixture and serve.
PT: After chilling soup and before adding the avocado mixture, whisk 1 cup of raw milk plain yogurt into the puree.Recipe Type Calories Total Fat (grams) Carbs (grams) Protein (grams)
Mixed Protein 226 19 14 3 251 21 16 5
5 large cloves garlic, minced
2 medium onions, chopped
1 bay leaf
1 teaspoon dried oregano
1 teaspoon red pepper flakes
1½ teaspoons salt
½ teaspoon black pepper
4 tablespoons coconut oil
2 green bell pepper, deseeded and chopped
2 tablespoons tomato paste
1½ cups dry red wine
1 28-oz can fire roasted tomatoes, crushed
1 cup clam juice* (optional)
1 cup chicken broth
½ pound crab meat
1 pound red snapper, cut into 1" pieces
30 shrimp, shelled and de-veined
1 pound sea scallop
3 tablespoons chopped parsley
3 tablespoons chopped basil
1. In a large pan over medium heat, sauté the onions, garlic, red pepper flakes, oregano, bay leaf, salt, and pepper in coconut oil, stirring often, until onions are transparent, about 6–7 minutes.
Continued on page 852. Add the bell peppers and tomato paste, stir for 1 minute. Add wine and boil until it reduces to about half, about 5–6 minutes. Add tomatoes, clam juice, chicken broth, and simmer covered for 30 minutes. Season with salt and pepper.
3. Add crab, snapper, shrimp, scallop, salt, and pepper. Cover and simmer until cooked through, about 5–7 minutes. Discard bay leaf, then stir in parsley and basil. Serve immediately.
Recipe Type Calories Total Fat (grams) Carbs (grams) Protein (grams) Mixed 424 12 22 45
3 cups chopped tomatoes
1 cup chopped cucumber, peeled and seeded
T cup finely chopped yellow onion
½ cup chopped red bell pepper
½ cup chopped yellow bell pepper
½ cup chopped celery
2 teaspoons olive oil
2 teaspoons horseradish
2 teaspoons balsamic vinegar
2 teaspoons brown rice vinegar
¼ teaspoon sea salt
¼ teaspoon freshly ground pepper
2 cups tomato juice
1 clove garlic, minced
Garnish:
¼ cup plain yogurt (PT), or plain non-fat yogurt (CT) ¼ cup chopped fresh cilantro
½ avocado, chopped
2. Serve in chilled bowls and top each serving with a dollop of yogurt, 1 tablespoon cilantro, and a few avocado pieces. Recipe Type Calories Total Fat (grams) Carbs (grams) Protein (grams) Mixed 95 3 17 3
1½ cups mashed cooked acorn squash
Salt, to taste
¼ teaspoon pepper
2 tablespoons sherry
1 teaspoon white miso
Note: Hazelnuts are also known as filberts. If they are hard to find, cashews would be an acceptable substitution.
Recipe Type Calories Total Fat (grams) Carbs (grams) Protein (grams) Mixed 324 21 26 12
½ pound small shrimp, shelled and de-veined
2 quarts chicken or vegetable stock
2 jalapeno peppers, deseeded and chopped
½ teaspoon salt
1 lime, zested
4 kaffir lime leaves* (optional)
3 lemongrass stalks*, bruised and chopped in 2” pieces ½ pound scallops
2 tablespoons fish sauce* (optional)
1 tablespoon tamari
1 lime, juiced
3 teaspoons cilantro, chopped
1 red chili, seeded and slivered
6 shiitake mushrooms, sliced
2 green onions, sliced
1. Combine stock, jalapeños, salt, lime zest, lime leaves and lemongrass in a heavy pot. Bring to a boil, reduce heat, cover and simmer for 20–30 minutes.
2. Strain. Return liquid to pot over medium heat and bring to a boil. Add shrimp and scallops and cook 1 minute. Stir in fish sauce, tamari, and lime juice.
3. Add cilantro, chili, shiitakes, and green onions.
4. Stir and pour into a tureen or ladle into individual dishes. *Can be found at Asian markets.
Recipe Type Calories Total Fat (grams) Carbs (grams) Protein (grams) Mixed 480 18 45 34
1 pound dried cannellini beans
2 tablespoons extra virgin olive oil
1 large onion, minced
2 large garlic cloves, minced
1 tablespoon minced fresh sage
2 teaspoons minced fresh rosemary
7 cups chicken stock
S pound kale, ribs removed, coarsely chopped
Salt and freshly ground black pepper
1. Soak beans overnight in water to cover generously; drain.
2. Heat 2 tablespoons oil in a large pot over moderate heat. Add
onion and sauté until soft, about 5 minutes. Add garlic, sage and rosemary and sauté 1 minute. Add beans and stock. Bring to a simmer, cover and adjust heat to maintain a gentle simmer. Cook until beans are almost tender, about 1 hour, then add kale. Cover and continue cooking at a gentle simmer until beans and vegetables are tender, about 20 minutes more. Add a little water if soup gets too thick.
3. Remove pot from heat. With a wooded spoon, mash some of the beans against the side of the pot until soup is as thick as you like. Season to taste with salt and pepper.
CT: Reduce beans to 8 ounces and add 1 cup wild rice. PT: Substitute kale with spinach.Recipe Type Calories Total Fat (grams) Carbs (grams) Protein (grams)
Mixed Carb
Protein
365 9 52 20
358 9 53 18
360 9 53 20
1 medium onion, chopped
3 cloves garlic, minced
1 tablespoon coconut oil
1 teaspoon garam masala *
1 teaspoon turmeric*
½ teaspoon cayenne pepper
2 quarts chicken or vegetable stock, heated in large pan
1 bunch kale (CT), or 1 pound spinach, chopped (PT)
2 cans garbanzo beans
1 can coconut milk
2 tablespoons white miso paste
¼ cup chopped cilantro
2. Add the stock and simmer for 5 minutes.
3. Add the kale or spinach and simmer for 5 minutes.
4. With a slotted spoon remove most of the kale or spinach and place in a high speed blender with ¾ of the garbanzo beans and 1 cup of water. Then return to the pan.
5. Add pureed beans, whole beans, and coconut milk; simmer.6. Remove a small amount of soup and place in a small bowl. Dissolve the miso in that liquid, then add directly into the soup.
Continued on page 917. DO NOT BOIL the miso—this will kill the healthy bacteria.
8. Garnish with chopped cilantro and serve.
*Can be found in the spice aisle at the grocery store, in an Indian market, or health food store.
Mixed Carb Protein 393 17 43 20 385 17 42 19 387 17 42 20
2 tablespoons extra virgin olive oil
4 ounces thick cut nitrate/nitrate-free prosciutto, chopped into 1 inch pieces
1 medium yellow onion, chopped
2 stalks of celery with leaves, chopped
2 cloves of garlic, finely minced
1 medium zucchini, diced
1 bay leaf
1 can cannellini beans (or other white bean)
1 can garbanzo beans (chickpeas)
Sea salt and freshly ground pepper
8 cups chicken broth
1 cup mini penne pasta (or wheat-free pasta of your choice) ½ pound green beans, trimmed and cut into 1-inch pieces 10 ounces spinach, stems removed and coarsely chopped (PT), or chard (CT)
½ cup grated Parmesan or Romano cheese (optional) ¼ cup chopped fresh basil (or parsley)
1. Heat a large pot over medium high heat. Add the oil and prosciutto. Sauté for 2 minutes, then add onions, celery, garlic, zucchini and the bay leaf into the pot. Season with salt and pepper, to taste. Sauté for 5 minutes, stirring frequently.
2. Next add the white beans, garbanzo beans and chicken broth to the pot. Cover and bring to a boil.Continued on page 93
3. Add pasta and green beans and cook for 8 minutes, or until pasta is al dente (just tender). Stir in spinach to wilt, about 1 minute. Stir in cheese and serve in soup bowls. Top each serving with basil or parsley.
CT: Substitute chard for spinach.Recipe Type Calories Total Fat (grams) Carbs (grams) Protein (grams)
Mixed Carb
Protein 443 17 48 31 443 17 48 31 443 17 47 31
1 teaspoon fennel seeds, crushed
4-7 medium yellow sweet peppers, seeded and chopped ¼ cup shallots
¾ teaspoon ground cardamom
2 tablespoons olive oil
2 cups chicken broth
1 cup water
2 tablespoons apple cider vinegar
¼ cup cucumber, chopped (CT only)
1 8-ounce carton of plain yogurt (PT), or low-fat (CT) Fennel seeds
2. Meanwhile, in a large saucepan cook the yellow peppers, shallots, and cardamom in the olive oil for about 15 minutes or until peppers begin to soften, stirring occasionally. Add the broth, water, and vinegar. Bring to a boil; reduce heat and simmer for 5 minutes, covered. Remove from heat and allow to cool slightly.
3. Put half of the pepper mixture into a blender or food processor. Blend until smooth. Repeat by adding the remaining pepper mixture. Return all to saucepan.
Continued on page 954. Cook and stir over medium heat until heated thoroughly. 5. Ladle soup into bowls and top with yogurt mixture, the chopped cucumber, and remaining fennel seeds.
PT: This is not an ideal recipe for you. Eat only occasionally.
Recipe Type Calories Total Fat (grams) Carbs (grams) Protein (grams)
Carb
Protein 190 10 23 8 189 11 22 7
6 cups mushroom stock (or vegetable stock)
2 3-inch pieces kombu, snipped into pieces*
¼ cup snipped wakame*
1 inch piece of ginger, minced
½ cup grated carrot
½ cup diced onion
¼ cup dulse*
3 tablespoons miso, or to taste
Toasted sesame oil, to drizzle
¼ cup scallions, chopped
4 ounces shrimp, peeled and deveined (PT), or 4 ounces cooked cubed cod (CT)
2. Meanwhile, prepare the remaining vegetables. When the seaweeds are tender add the carrot, onion, and dulse and simmer another 10 minutes.
3. Add the shrimp and cook just until pink, another 2–4 minutes.4. Remove from heat and dissolve the miso into the soup by stirring it through a strainer. Add the scallions and sesame oil to taste.
*Kombu, wakame and dulse are different types of seaweed. They
can be found in most grocery stores in the Asian-food aisle.
Mixed Carb
Protein
228 9 24 14
219 8 24 13
226 9 24 13