The Blood Sugar Solution 10-Day Detox Diet: Activate Your Body's Natural Ability to Burn Fat and Lose Weight Fast (77 page)
Authors: Mark Hyman
Tags: #Health & Fitness / Diet & Nutrition / Diets, #Health & Fitness / Body Cleansing & Detoxification
HICKEN
S
OUP FOR THE
C
AUSE
Serves: 4 Prep time: 15 to 20 minutes Cook time: 55 minutes
1 tablespoon extra virgin olive oil
1 small chicken, cut into quarters (remove the giblets; optional to remove skin)
3 medium carrots, peeled and sliced into half-moons
4 stalks celery, diced
2 medium onions, diced
1 quart reduced-sodium chicken stock
salt and freshly ground black pepper, to taste
1 cup kale or spinach
1 cup chopped fresh parsley
Heat the oil in a medium soup pot over medium heat. Brown the chicken 2 to 3 minutes on each side. Remove and set aside. Add the vegetables (minus the kale or spinach) to the pot and cook for 4 to 5 minutes. Put
the chicken back in the pot, add the chicken stock, and bring to a boil. Reduce the heat to low, cover, and simmer for about 45 minutes, until the chicken starts to fall off the bones (you may want to add more liquid). Remove the bones. Skim any grease off the top with a ladle. Season with salt and pepper. Add the kale or spinach and allow them to wilt. Add the parsley and serve with a green salad.
Nutritional analysis per serving (1¾ cups):
calories 246, fat 7 g, saturated fat 1 g, cholesterol 73 mg, fiber 4 g, protein 32 g, carbohydrate 13 g, sodium 291 mg
UCCHINI AND
W
ATERCRESS
S
OUP
Serves: 4 Prep time: 10 minutes Cook time: 20 minutes
2 tablespoons extra virgin olive oil (reserve ¼ teaspoon for serving)
1 medium onion, diced
4 stalks celery, diced
4 medium zucchini, diced
¼ cup almond butter or ½ cup raw cashews
1 quart reduced-sodium vegetable stock
2 cups watercress, stems removed, chopped
salt and freshly ground black pepper, to taste
In a medium soup pot, heat the oil over medium heat. Add the onion and celery and cook for 5 minutes, until translucent. Add the zucchini and sauté another 3 minutes. Add the almond butter or cashews and vegetable stock and bring to a boil. Reduce the heat to low and simmer for 5 minutes, until the zucchini is tender. Add the watercress and cook for 3 more minutes, then turn off the heat. Using a slotted spoon, transfer the vegetables to a blender with about a cup of stock and blend until smooth. Pour back into the pot and combine. Season with salt and pepper. Drizzle each serving with ¼ teaspoon olive oil and serve with a salad and protein of your choice.
Nutritional analysis per serving (1¾ cups):
calories 225, fat 17 g, saturated fat 2 g, cholesterol 0 mg, fiber 5 g, protein 7 g, carbohydrate 17 g, sodium 180 mg
