The Blood Sugar Solution 10-Day Detox Diet: Activate Your Body's Natural Ability to Burn Fat and Lose Weight Fast (78 page)
Authors: Mark Hyman
Tags: #Health & Fitness / Diet & Nutrition / Diets, #Health & Fitness / Body Cleansing & Detoxification
REAMY
A
SPARAGUS
S
OUP
Serves: 6 Prep time: 10 minutes Cook time: 25 minutes
1 tablespoon extra virgin olive oil
3 cloves garlic, minced
1 head cauliflower, cut into small florets
2½ pounds asparagus, trimmed and cut into ½-inch pieces
¼ teaspoon cayenne pepper
6 cups reduced-sodium vegetable or chicken broth, or water
salt and freshly ground black pepper, to taste
In a medium soup pot, heat the oil over medium-high heat. Add the garlic and cook for 1 minute. Add the cauliflower, asparagus, and cayenne pepper. Cook for 4 to 5 minutes, stirring frequently. Pour in the broth or water and bring the soup to a boil. Reduce the heat to low and simmer until the cauliflower is fully cooked, 5 to 8 minutes. Carefully transfer the soup to a blender and blend on high speed until smooth, about 2 minutes (or use a hand-held immersion blender to puree the soup directly in the pot). Season to taste with salt and black pepper. If the soup is too thick, thin it with a little more broth or water. If adding more liquid, return the soup to the stove, bring to a gentle simmer, and heat to the desired temperature. Serve with a salad and protein of your choice.
Nutritional analysis per serving (1 cup):
calories 99, fat 4 g, saturated fat 0 g, cholesterol 0 mg, fiber 7 g, protein 6 g, carbohydrate 14 g, sodium 224 mg
REEN
G
ODDESS
B
ROCCOLI AND
A
RUGULA
S
OUP
Serves: 4 Prep time: 5 minutes Cook time: 20 minutes
1 teaspoon extra virgin olive oil
½ medium onion, chopped
2 cloves garlic, finely chopped
1 large head broccoli, cut into medium florets
1 cup arugula
2½ cups low-sodium vegetable broth
½ cup unsweetened coconut milk
juice of ½ lemon, or more if desired
salt and freshly ground black pepper, to taste
Heat the olive oil in a medium soup pot over medium-high heat. Add the onion and garlic and cook until soft, about 3 minutes. Add the broccoli and arugula. Stir frequently until the broccoli is bright green and the arugula has wilted, 4 to 5 minutes. Pour in the broth and bring the soup to a boil. Reduce the heat to low and simmer until the broccoli is fully cooked, 5 to 8 minutes. Carefully transfer the soup to a blender and blend on high speed for 1½ minutes (or use a hand-held immersion blender to puree the soup directly in the pot). Pour in the coconut milk and lemon juice and blend for another 30 seconds. Season with salt and pepper; add more lemon juice if desired. If the soup is too thick, thin it with a little more coconut milk or water. If adding more liquid, return the soup with the added liquid to the stove, bring to a gentle simmer, and heat to the desired temperature. Serve with a salad and protein of your choice.
Nutritional analysis per serving (1¼ cups):
calories 104, fat 4 g, saturated fat 1 g, cholesterol 0 mg, fiber 5 g, protein 5 g, carbohydrate 13 g, sodium 289 mg
