Natural Weight Loss Recipes
WEIGHT LOSS RECIPES One of the hardest things for clients is not knowing what to eat when losing weight! They seem to see only what they cannot eat. Especially on phase 1 and phase 2. But the truth is that there is an abundance of food and combinations for you to play with. And the more you eat, the more weight you lose!
Replacement Foods Breads, bagels, muffins, etc. Pasta Rice Sugar Coffee Water Milk.
Weight Loss Recipes: Preparation If it is seeming daunting to create all these recipes on a regular basis, relax. I started with one salad. I liked it a lot and kept eating it more and more. Then I started juicing, then blending. Then I started preparing the kitchen to make it easier to cook these dishes. Here is a page on preparing your weight loss recipes:
----------------------
BROTHS Intro to Broths How to improve the flavor of broths and still keep the hydrating nature. Broths that are not seasoned with salt are hard for a lot of clients to take. I usually have them dilute the broth more with water. I also use spices and herbs liberally in my cooking to make things interesting. For vegetable soup, I would stay away from rosemary or dill as they can overpower the delicate flavors of the vegetables. Some dried herb combos I have used are a couple of bay leaves, a couple pinches of dried thyme, and a pinch of basil. Also good are a couple of bay leaves, a bit of coriander, some celery seed, and some thyme. If you have some fresh herbs, stir in right before serving, for example, chopped flat/Italian parsley and maybe some basil and a few thyme leaves. When boiling, I also make sure onion and garlic are in the broth and soup for flavor. Whenever you are doing a nice, warming soup, bay leaves are your friend as they provide amazing flavor. Thyme is always a great addition because it does not tend to compete with the rest of the ingredients. I only use rosemary in soups or stews when it is going up against some strong flavors because otherwise, everything just tastes like rosemary. Here is a set of herbs and spices that I use sometimes
--------------- HOMEMADE VEGETABLE BROTH For some, you may just want to make a stock directly from vegetables though it is a bit expensive to do so when you are on the liquid diet and drinking a lot of this. Even though it's not stock-based, this warming vegetable soup has plenty of flavor thanks to the liberal use of herbs and spices. Plus, because success doesn't rely on exact measurements, this recipe is a great candidate for experimentation -- try adding beans or changing the vegetables to suit your taste. Ingredients: 2 medium onions, peeled and chopped (about 2 cups)
When you are off the hydration/liquid diet you can add these ingredients as well. 1 28-ounce can diced tomatoes (including juice)
------------------ “Minimalist” Broth Makes about 10 Cups of Broth Minimalist Broth I also added, because I could
Heat a large stock pot with some olive oil in the bottom. I chop my way through the vegetable list as I’m cooking–so once the onion is chopped, add it to the pot, then do the celery, the carrots, etc, adding each thing once it’s chopped up a bit. When you’re out of stuff to add, pour in the water, turn up the heat and cover. It should only take you about 20 minutes to chop everything and get it in the pot. From then on out it’s easy street. Starting Out Cook for 1 hour, turning the heat down a bit once the whole thing starts boiling. Let it simmer uncovered for another 20-30 minutes to concentrate the flavors. Strain the veggies out into a large pot: (Optional: I do not do this) Strain your broth through cheesecloth. You can put it into a pitcher. Some like to pour some of the broth into ice cube trays for easy storage. Ice cubed size chunks of broth make for easy defrosting and easy recipe additions The broth will keep about a week in your refrigerator, and two good months in your freezer. SIP the broth. It is not satisfying when you use a spoon like a regular soup. Just sip it to get the minerals.
------------------- I also use pistou in the broth as I am boiling it. Traditionally, it's basil, garlic and olive oil, pounded in a mortar. But I'll shamelessly use just about any combination of herbs and/or greens to make it -- parsley, mitsuba, sage, arugula, even a little chard -- and I'll do it in the food processor (and add a little mustard for its complex pungency). Sometimes it's creamy like a pistou or a salsa verde, sometimes it's drier, like a gremolata. However you make it, it's perfect in soup. The raw garlic is mitigated by the heat of the broth and the herb sauce brightens the whole dish. It swirls into the soup, the flecks of herbs dispersing their way across the bowl of earthy, delicious vegetables. It's genius.
--------------- SOUPS
Note regarding avocado: When we are dealing with Phase 1, avocados are not one of the foods that we use on Phase 1, but they can be replaced with sprouts of any kind. The more mild and muted the flavor, the better. So alfalfa is a good sprout because it is pretty mild in its flavor. Broccoli sprouts are pretty strong, and there are different sprouts that are spicy or sour, but alfalfa is very bland, so that can replace avocado. For every one avocado, you can use ½ to 1 full cup of alfalfa sprouts. Note regarding salt: Another important thing to remember is that whenever salt is mentioned in any of these recipes, when you are one Phases 1 or 2, you want to replace salt with Mrs. Dash or allspice, or some kind of low sodium dressing. If you really MUST use salt, then use as little as possible, AFTER preparing everything. Put it in your dish and use as little as possible to make it palatable, but we want to avoid salt as much as possible.
Spicy Green Lime Cilantro Soup (Use On Liquid Detox) 2 -3 large handfuls of Spinach Blend in Vita Mix or Blender until smooth. Taste and adjust to meet your needs. The key ingredients are lime and ancho chiles. If it doesn't taste right add more of those ingredients. Add 1/2 avocado for a thicker Soup. I like it without avocado and when I want a thicker heavier soup I add avocado and its also very good! - From Cynthia Beaver's Rawlicious recipes
Sproutman's® Sprout Vegetable Soup (Use On Liquid Detox) 3-4 cups Pure water Here's a soup that's hot without being heated! Just blend the ingredients together, that's all. It's easier than opening a can. Start with half the water. Add the ingredients in sequence, then slowly add the rest of the water as needed. The last 3 ingredients should not be fully blended, only chopped. This gives your soup a thick, hearty texture. Vary the recipe by adding your own favorite spices. Hot spice enthusiasts may add cayenne pepper. No chives? Substitute with 1--2 scallion greens. If you are out of buckwheat sprouts, substitute with alfalfa. If you are out of sunflower greens, substitute with spinach. (Try not to run out; even Popeye would prefer sunflower greens.) These sprouts make a great tasting, nutritious soup. Mmm, mmm good!
Lifefood Signature Soup With Cilantro & Lemon (Use On Liquid Detox) 1 cucumber with peel Grind the sesame seed in your coffee grinder for a few seconds to a moist meal. This soup keeps well for a day or two in a sealed container in the refrigerator, so make some extra tonight for tomorrow's lunch. - from Annie & David Jubb's "LifeFood Recipe Book"
Rawssian Borscht (Use On Liquid Detox) Blend: Pour mixture into a large bowl. Blend: Blend together for 30 seconds. Add 1/2 c. walnuts and blend on low speed quickly so walnuts are not completely blended. Grate: Add grated ingredients to blended mixtures and serve. Serves 7 - 10 - from the Boutenko family's book, "Raw Family"
Beet Soup (Liquid Diet) 6 medium beets 1 tomato Juice beets and tomatoes. Process garlic, onion and celery till fine. Add all ingredients to juice and simmer for 8 minutes. Frothing will occur during the first 4 minutes. Whisk froth into soup. You can spice this soup up by adding an extra tablespoon of Worcestershire sauce and a pinch of chili pepper. Mushrooms would also be an excellent addition.
Watermelon Gazpacho 1 1 3-pound seedless watermelon, diced (about 5 cups), divided
Puree 4 cups watermelon in blender until smooth. Transfer puree to large bowl. Add remaining 1 cup diced watermelon and next 10 ingredients; stir to combine. Cover gazpacho and refrigerate until cold, at least 1 hour and up to 4 hours. -------------- Watermelon Gazpacho 2 Prep Time: 10 minutes * approx 3 cups of watermelon, chopped Preparation: Combine the remaining ingredients in a large bowl and mix well. Add to pureed ingredients and stir to combine. Add more salt and pepper, to taste. Chill for at least one hour, to allow flavors to combine, and stir well before serving. Serve chilled and enjoy! -----------------------
Gazpacho 3 (With Avocado) Yield 6 servings 11 large cucumbers (about 8 pounds), divided Preparation Cut 5 cucumbers into 3-inch chunks. Place half the cucumber chunks and 2 tablespoons honey in a blender or food processor; process until smooth. Pour pureed cucumber mixture through a cheesecloth-lined sieve into a bowl. Repeat procedure with the remaining chunks. Cover and chill at least 8 hours. Peel, seed, and thinly slice remaining 6 cucumbers; place slices in a bowl. Add vinegar and remaining 2 tablespoons honey; toss well to coat. Cover and chill 8 hours or overnight. Working with pureed cucumber mixture in sieve, press mixture lightly with a wooden spoon or rubber spatula to squeeze out juice; discard solids. Place half of marinated cucumber slices, avocado, and 1 3/4 cups cucumber juice in a blender or food processor; process until smooth. Pour cucumber mixture into a bowl. Repeat procedure with remaining cucumber slices and 1 3/4 cups cucumber juice; reserve any remaining juice for another use. Stir in chopped dill, salt, and pepper. Place 1 1/2 cups soup into each of 6 bowls. Garnish with cracked black pepper and dill sprigs, if desired.
---------------- Pesto Soup 1/2 cup water Blend until smooth. --------------- Other Gazpacho Cucumber so easy...just throw everything in a blender and reserve some diced peppers, tomatoes, and cucumbers to add afterward....sometimes I will dice up an avocado or throw one in the blender w/ everything else-- SO good! -------------
Ultimate Gazpacho 2 cups tomatoes Blend. Place in a bowl. Add: All the vegetables should be chopped or diced very fine. Using a food processor works great for this. Mix the chopped vegetables with the ingredients that have been blended. Serve cold on a hot summer day, or any time! You can also garnish with summer flower petals. The Gazpacho is a traditional Spanish dish.
------------- 1/2 large avocado (Skip avocado when on liquid detox plan. Use Sprouts instead as a thickener) Blend until smooth.
--------------
Cucumber Avocado Dill Soup cucumber peeled lemon juice Blend until smooth; if not thick enough, add more avocado. Taste and adjust; once it tastes really good then add a big handful of fresh dill and blend. Serve chilled - really satisfying and gives you a zen feeling! * Another variation is to add mint instead of dill and fresh juiced apple juice...Then you have a lemon mint green energy soup! I've also made this with a little celery, parsley and green onion. Yum!
--------------
Zucchini Soup 1 cup chopped zucchini Combine all ingredients in blender and process until smooth. Serve it right away.
Spicy Sprout Soup 5 ripe avocados (can be replaced with 5 servings of sprouts) Place all ingredients in food processor or blender and process until smooth. Season with salt/Mrs. Dash or cayenne pepper to taste. Blend again. Consume immediately. If you want to place in container to bring along, that is fine too.
Herb Soup 1 cup filtered water Combine all ingredients in blender or food processor and process until smooth. This soup is good to have in the morning because of the Nama Shoyu and agave nectar; you do not want to consume this later in the day.
Mushroom Soup 1 cup whole cremini mushrooms ½ cup finely chopped celery Clean mushrooms, wash and drain. Put mushrooms in blender and food processor and then add other remaining ingredients and process until smooth.
Tomato Cream Soup (Bisque) 3 large ripe tomatoes Place all above ingredients in food processor. Process until smooth and consume.
Cayenne Pepper Green Soup 1 cucumber diced Blend above ingredients until smooth. If you want to make above into a salad, then just use 2 Tbsp olive oil, and toss over ingredients and add cayenne pepper to taste.
Cayenne Pepper and Cinnamon Seasoning for Green Soup ½ tsp of cayenne pepper or to taste (I use 1 teaspoon personally) 2 large organic tomatoes Chop tomatoes and peppers and blend in blender or food processor. Add water or olive oil to change consistency, and you can also add more cayenne or cinnamon to change flavoring.
------------------
JUICE RECIPES
Liver Cleanse Juice Apples 2
Carrot/Beet/Cucumber Juice 4 Ounces of Raw Beet (with leaves)
Rehab Drink 1 beet Crush ice or blend with water till slush. Add juice and get ready to chill out.
Basic Detox Green Juice 1 head Romaine lettuce or Celery Juice one vegetable at a time.
Basic Detox With Beet 5 – 6 stalks kale Beet is important for your liver. It helps rejuvenate your liver. For those of you on the liquid fast, juice fast for weight loss or on the quick weight loss program, or have a weak liver, then you should be drinking this. Consume a lot of beet. Juice one vegetable at a time.
Cool Down Drink about 64 ounces of fresh water Method 1 Method 2
Cool Down Drink 2 about 64 oz water Method 1 Method 2
Liver Detox And Elimination Juice 2 Best on an empty stomach. Increases circulation. Beet encourages elimination. Carrots soften the taste of ginger and cayenne pepper. 1 pound carrots Juice and go crazy
Digestion Juice Kombucha is a Chinese tea that is cultured to form probiotics that regenerate good bacteria in the intestines. 1 cup kombucha Mix and enjoy.
Vegetable Smoothie 2 large tomatoes Blend above ingredients together. Next add green leaves, romaine, dandelion or spring mix greens. Then add: Blend above ingredients until of desired consistency. Add some water if mixture is too thick. Or this can be done in the food processor. Or you can put a little bit of olive oil in as well. When blended you can add chopped cucumber and chopped bell pepper to change consistency so there is some crunch to the smoothie, and it is not so boring.
---------------- DRESSINGS
Sweet Chili-Lime Dressing 1 cup fresh-squeezed lime juice Blend without oil until smooth. Then blend oil a little at a time to emulsify and prevent separating. Keeps in fridge for 2 weeks. --------------- Balsamic Vinegar 1 cup balsamic vinegar Blend without oil until smooth. Then blend oil little at a time to emulsify and prevent separating. Keeps in fridge for 2 weeks.
------------------ Sesame Ginger Snap Dressing 1 clove garlic Blend without oil until smooth. Then blend oil little at a time to emulsify and prevent separating. Keeps in fridge for 2 weeks.
Heavier Dressing (To be used on Maintenance Program, not the detox and raw phases) Makes 1 ½ cups 1 cup raw goat milk yogurt
Carrot Tahini Dill Dressing (Used with Arame Cucumber Salad but can be used with other salads) 1/2 C carrot juice - from Annie & David Jubb's "LifeFood Recipe Book"
Green Salad Dressing For salad, combine spinach, cabbage, mint leaves, basil leaves and mung bean sprouts into a large salad bowl.
Green Salad with Thyme Dressing 2 Tbsp fresh thyme leaves (not dried, living thyme leaves)
-----------------
SALADS Note regarding avocado: When we are dealing with Phase 1, avocados are not one of the foods that we use on Phase 1, but they can be replaced with sprouts of any kind. The more mild and muted the flavor, the better. So alfalfa is a good sprout because it is pretty mild in its flavor. Broccoli sprouts are pretty strong, and there are different sprouts that are spicy or sour, but alfalfa is very bland, so that can replace avocado. For every one avocado, you can use ½ to 1 full cup of alfalfa sprouts. Note regarding salt: Another important thing to remember is that whenever salt is mentioned in any of these recipes, when you are one Phases 1 or 2, you want to replace salt with Mrs. Dash or allspice, or some kind of low sodium dressing. If you really MUST use salt, then use as little as possible, AFTER preparing everything. Put it in your dish and use as little as possible to make it palatable, but we want to avoid salt as much as possible.
Green Salad With Thyme Marinade Dressing 2 Tbsp fresh thyme leaves (not dried, living thyme leaves) Note: When dealing with dressings, the amounts are small in relation to everything else you are eating, so a little bit of salt is not the worst thing in the world.
To prepare salad: Place kale, mustard greens, spinach and arugula in large salad bowl. Chop left over stems and add to salad. When you make the dressing, blend all dressing ingredients in blender or food processor until small. Toss salad with dressing and let sit at room temperature for a while before serving to allow greens to soak up juices of dressing. This salad will keep for one day.
Thai Salad With Lime Leaf Dressing This salad has a very Southeast Asian flavor, and dome of the ingredients may be hard to find or you may have to go on Google to find alternate names for some ingredients. All ingredients in this salad are living and raw, not dried. Thai Salad: Salad: 4 cups of spinach torn into bite-sized pieces Dressing: 1 cup extra virgin olive oil For salad, combine spinach, cabbage, mint leaves, basil leaves and mung bean sprouts into a large salad bowl. For dressing place all dressing ingredients in blender. I use food processor as I find it easier to clean. Pour dressing over salad, toss and serve. This salad will keep for one day, and the dressing will keep for three days in the fridge once stored on its own.
Basil Tomato Salad (makes 2 servings): This is good for one meal also for Phase 1 2 medium tomatoes sliced In mixing bowl, gently toss tomatoes, basil and onion with olive oil, vinegar and salt. Then lay on serving plate. If using cheese place cheese on salad, if not using cheese add sprouts. If you desire any other dressing, pour over salad. Later on, when not on Phase 1, you can add some grapefruit slices or orange slices. Sometimes I also use red onion as well.
Tomato - Cucumber Salad (use on liquid detox) Use a large flat platter Arrange alternately in circular rows on platter: Sprinkle the following evenly over salad: Last, drizzle the following: Serves 6
Beet Parsley Cleansing Salad (any phase except liquid detox) 2 servings 2 medium beets, peeled and grated Mix all in large bowl. Let salad sit and marinate in its juices for a few minutes before serving. 3 Pepper Tomato Salad (use on liquid detox) 2 servings 2 green peppers, diced Mix and enjoy
------------------------ Lettuce Wrap (any phase except liquid detox) ¼ cup alfalfa sprouts Mix all ingredients in a bowl without the Romaine lettuce. Then put the mix into the lettuce and wrap it like a burrito, soft taco, enchilada, pita, wrap, or whatever you want to consider it. ------------------ 6-8 leaves Romaine lettuce cut up Mix everything together.
Liquid Salad (use on liquid detox) 3-4 leaves of romaine
Fennel Chicory Salad (use on liquid detox) CHOP FINELY QUARTER (or slice finely) BLEND Put greens and tomatoes in mixing bowl. Pour dressing on top, and toss thoroughly. Serves 4.
Arame Cucumber Salad (use on any phase except liquid detox unless you remove the seeds from the recipe) 1 pkg. arame sea vegetable Soak arame seaweed in charged water until soft, about 10 minutes. Drain well. Slice cucumber into diagonal rounds and the red pepper into long thin pieces. Combine all ingredients in a bowl and toss with Carrot Tahini Dill Dressing. - from Annie & David Jubb's "LifeFood Recipe Book" Carrot Tahini Dill Dressing 1/2 C carrot juice - from Annie & David Jubb's "LifeFood Recipe Book"
SPREADS These spreads are different ways of enhancing the flavor of foods but with ingredients that are more alive and nutritious and hydrating.
CONDIMENTS: Classic Garlic Aioli 6 fresh garlic cloves Using a food processor, pulse garlic cloves into a paste, add egg, process with the egg for just a short while, maybe 6 to 10 seconds. While the processor is running, pour in half the olive oil and then pour in the lemon juice, then pour in the other half of the olive oil. Continue processing until everything gets thick. Transfer to a small bowl. Taste for seasoning, add salt and pepper if you like. If you want to add cayenne pepper for heat, that is totally cool and something that I like. Tarragon is also something that people have responded to, or any other minced herbs that you want to add into the mix, go ahead and do that. You can store this in the fridge for about a week.
Homemade Mustard 1 cup dry mustard powder In a small, nonreactive saucepan, over medium heat, combine all the ingredients and bring to a boil. Reduce heat and simmer about 10 to 15 minutes. Allow to cool down. Taste mustard and add various ingredients to taste, i.e., herbs, etc.
|
 |
Got a Question or Comment?
Click Here!
Return from "Lose Weight With Detox" to "Natural Weight Loss" Home Page
References
- Lenzen, S: The mechanisms of alloxan- and streptozotocin-induced diabetes. Diabetologia 51, 216-226, 2008
- A. Mrozikiewicz, D. Kielstrokczewska-Mrozikiewicz, Z. Lstrokowicki, E. Chmara, K. Korzeniowska and P. M. Mrozikiewicz. Blood levels of alloxan in children with insulin-dependent diabetes mellitus. Acta Diabetologica. Springer Milan. Volume 31, Number 4 / December, 1994. 236-237
Are you a member of Facebook?
Share this with someone you care about! Click in the link below and you can chose who on Facebook you want to share it with.
You can also become a Metabolism Makeover fan here.
Pay It Forward!
There a lot of people that have become disillusioned by poor weight loss and health information. I can understand this feeling. But it does not mean that good information is NOT out there. It is.
Please help a friend or loved one by sharing this information with them. Email this link to them or submit this page to your Tweet account, or Facebook or your favorite social bookmarking or networking site. Use the links below to pay it forward.