Tuesday, December 3, 2013
- 1 onion, finely chopped
- 2 medium courgettes, finely diced
- 180g/1 cup yellow split peas
- 1 tsb extra virgin olive oil or rapeseed oil
- 900ml yeast-free vegetable stock
- 1/2 tsp ground turmeric
- Himalayan crystal salt or celtic sea salt
- Freshly ground black pepper
1. Put the split peas in a bowl, cover with cold water and leave to soak for a few hours or overnight. Drain, rinse in cold water and drain again.
2. Heat the oil and gently fry the onion in a large covered pot, shaking it occasionally until they are soft. Keep a handful of the diced courgettes by the side and add the rest to the pot. Cook for about 3 minutes whilst stirring.
3. Add the vegetable stock and turmeric and bring to the boil. Reduce the heat, cover with a lid and simmer for about 35 minutes, or until the split peas are tender. Season with salt and pepper to taste.
4. Just before the soup is ready bring a large pot of water to the boil, add the reserved courgettes and cook for about 1 minute. Drain them and add them to the soup.
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Monday, December 2, 2013
1. Preheat oven to 375 degrees F
2. Prepare a large baking dish by spraying Cooking Spray
3. Place sweet potatoes in a saucepan and cover with water. Bring to a boil. Reduce heat and let simmer until just tender. Don’t overcook the sweet potatoes – you want them a bit firm. They will finish cooking in the oven.
4. Drain sweet potatoes and set aside to cool. Peel if desired. Cut into rounds 1/4-inch thick and lay them in the baking dish. Don’t overlap the pieces of potato.
5. In a heavy saucepan place apple juice, nutmeg, cinnamon, lemon zest and salt. Simmer over low heat for several minutes. Add olive oil and lemon juice. Stir well. Pour over the sweet potatoes.
6. Place the baking dish in the oven and bake the sweet potatoes for 20 minutes
Nutritional Facts (Per Serving)
Friday, November 29, 2013
1 tablespoon extra-virgin olive oil
1/4 cup chopped onion
2 tablespoons curry powder
1 (15-ounce) can pumpkin puree
2 cups vegetable broth
3 tablespoons pure maple syrup
Salt and freshly ground black pepper
1/4 cup pecan pieces
1 (14-ounce) can unsweetened coconut milk
1. Preheat the oven to 375° F. Heat the oil in a large pot over medium heat. Add the onion. Cover and cook until softened, 5 minutes. Stir in 1 tablespoon of the curry powder and the pumpkin puree, then whisk in the broth until smooth. Add 2 tablespoons of the maple syrup and season to taste with salt and pepper. Simmer for 10 minutes to allow flavors to develop, stirring occasionally.
2. While the soup is simmering, make the curried pecans. In a small bowl, combine the pecan pieces with the remaining maple syrup and toss to coat. Sprinkle with the remaining curry powder, tossing to coat. Place the pecans in a small baking dish and bake until toasted, about 10 minutes. Set aside to cool.
3. Meanwhile, use an immersion blender to puree the soup right in the pot. Otherwise, transfer the soup to a blender or food processor and puree until smooth. Stir back into the pot. Return the soup to the stovetop, turning the heat to low. Whisk in the coconut milk, taste to adjust seasonings. Heat until hot, do not boil. Serve the soup garnished with the pecans.
Thursday, November 28, 2013
- 1 ½ lbs pork shoulder, exclusive of bone
- 1 tsp salt (optional)
- Trim any major layers of fat off your pork shoulder, but don’t try to get it too lean; you’ll need the fat later on. Cut your pork into chunks roughly 1 ½ to 2 inches.
- Put the pork in your big, heavy skillet—you want a single layer, but the pork cubes can be very close together. Cover with water, add the salt, if using, and put over a burner set to medium-high heat. Bring water to a boil, then turn burner down to low—you want to keep the water barely simmering.
- Now let your pork cubes simmer, about 3-4 hours. (If you happen to be wandering through the kitchen, turn the cubes over once or twice.)
- Let your pork simmer until the water has completely cooked away. Continue cooking, letting the pork cubes brown in the fat that has collected in the bottom of the skillet. When they’re crisply brown, they’re done.
- Serve over salad and topped with guacamole.
NUTRITION: 301 calories; 23 g fat; 22 g protein; 0 g carbohydrate; 0 g dietary fiber; 0 g net carbs per serving (of carnitas only).
Tuesday, November 26, 2013
- 4 lb beef chuck
- ½ tsp black pepper
- ½ tsp allspice
- ¼ tsp ground nutmeg
- 4 medium tomatoes
- 1 medium onion
- 3 tbsp olive oil
- 3 tbsp lemon juice
- 1 ½ tbsp cider vinegar
- 2 tbsp lard
- ⅔ cup beef broth, divided
- 2 bay leaves
- Sprinkle roast lightly all over with salt, if using. In a small bowl, mix together pepper, allspice, and nutmeg. Sprinkle over both sides of roast and rub in well. Stab it all over with a fork.
- Core tomatoes, cut in chunks, and put in food processor. Peel onion and cut it in chunks; throw in food processor with tomatoes. Pulse until chopped. Now add olive oil, lemon juice, and vinegar. Run the processor till you’ve got a thin paste.
- Put roast in a big zipper-lock bag and pour in mixture from food processor. Seal bag, pressing out air as you go. Refrigerate for at least 8 hours.
- Pull out roast; drain and reserve marinade. In a Dutch oven, over medium-high heat, melt lard and sear roast on both sides.
- Now add marinade, beef broth, and bay leaves. Bring to a boil, then turn down to a simmer. Cover and let cook for a good 2 ½ to 3 hours, until the meat is fork-tender.
- Remove roast to a platter and keep warm. Now turn up heat and reduce juices in pot until they’re starting to thicken up. Pour sauce into gravy boat and serve with pot roast.
NUTRITION: 763 calories; 59 g fat; 50 g protein; 7 g carbohydrate; 1 g dietary fiber; 6 g net carbs per serving.
- 3 tbsp coconut oil
- 4 cloves garlic
- 1 ½ lb shrimp, raw, peeled, tails on
- 1 tbsp coconut aminos
- 1 tbsp fish sauce
- 1 tsp black pepper
- ¼ cup chopped fresh cilantro
- Put big, heavy skillet over low heat and melt coconut oil. Mince or crush garlic and throw it in. Stir for 2 to 3 minutes, keeping heat low— you don’t want the garlic to brown.
- Now throw in shrimp and sauté until pink through, probably 4 to 5 minutes, depending on how big they are. Stir in coconut aminos, fish sauce, and pepper. Sauté another minute or so.
- Plate shrimp and turn up burner under skillet. Heat combined oil and liquid in pan, letting it cook down for a minute or two. Pour over shrimp.
- Top each serving with a tablespoon of chopped cilantro and serve.
NUTRITION: 280 calories; 13 g fat; 35 g protein; 4 g carbohydrate; trace dietary Fiber; 4 g net carbs per serving.
- 6 cups chicken broth
- 1 tsp Sriracha, or to taste
- 1 lb boneless, skinless chicken breast
- 1 avocado, diced
- 4 scallions
- 1 clove garlic, crushed
- Salt and black pepper
- Pour broth into big, heavy saucepan and place over medium-high heat. Stir in Sriracha.
- While broth heats, dice chicken into bite-size pieces; ditto the avocado. Slice scallions, separating white and crisp green parts.
- When broth is simmering, stir in chicken and white part of scallions. (Don’t just drop the diced chicken in without stirring! It’ll congeal into a lump in the bottom of the pot. Stir it in.) Crush in garlic. Bring back to a simmer, turn burner to low, and let simmer for 10 minutes.
- Salt and pepper the soup to taste. Ladle into bowls. Now divide avocado and sliced green scallion shoots among bowls, and serve.
NUTRITION: 277 calories; 13 g fat; 34 g protein; 6 g carbohydrate; 2 g dietary fiber; 4 g net carbs per serving.