Shred - The Revolutionary Diet 6 Weeks 4 Inches 2 Sizes (46 page)

• WINTER CORN CHOWDER •

TOTAL TIME: 30 MINUTES

SERVINGS: 4

250–300 CALORIES

½ cup diced bacon

2 medium potatoes, peeled and chopped

½ medium onion, chopped

1½ cups cream-style corn

1 cup niblet corn

1 cup water

1 teaspoon salt

Ground black pepper to taste

1 cup whole milk

Cook bacon in a large pot until crisp. Drain and crumble bacon. Reserve about 1 tablespoon of drippings in the pot.

Add the potatoes and onion to the pot with the crumbled bacon and reserved drippings. Cook and stir for 5 minutes. Add the corn and water and season with salt and pepper. Bring soup to a boil, reduce heat, and let simmer for 15 minutes, covered. Keep stirring until potatoes are tender.

Warm the milk in a small saucepan. Add milk to the soup 5 minutes before it’s done simmering. Serve.

• STURDY BLACK BEAN SOUP •

READY TIME: 30 MINUTES

SERVINGS: 4

250–300 CALORIES

2 tablespoons olive oil

1 medium onion, chopped

4 garlic cloves, peeled and minced

1 tablespoon cumin

One 15-ounce can black beans

3 tomatoes, chopped

3½ cups chicken broth

1 tablespoon lime juice (from one whole lime)

1 teaspoon ground black pepper

1 tablespoon minced fresh cilantro leaves

Heat olive oil in a large saucepan. Sauté onion, garlic, and cumin for 3 to 5 minutes. Add beans, tomatoes, broth, lime juice, and pepper. Bring to a boil, cover, reduce heat, and let simmer for 7 minutes. Add cilantro. Serve.

• BIG BELL’S SWEET POTATO CARROT SOUP •

TOTAL TIME: 30 MINUTES

SERVINGS: 4

UNDER 200 CALORIES

1 tablespoon olive oil or butter

1 medium onion, chopped

1 clove garlic, peeled and minced

½ teaspoon salt

2 medium sweet potatoes, peeled and chopped

4 medium carrots, peeled and chopped

1 tablespoon ginger

1 cup low-sodium chicken or vegetable stock

2 cups water

¼ cup sour cream

In a large pot, heat oil or melt butter. Add onion, garlic, and salt. Cook until the onions are soft, about 3 minutes.

Add sweet potato, carrot, and ginger. Add stock and water. Bring to a boil. Reduce heat and simmer until all vegetables are very soft, about 15 minutes.

Strain vegetables and carefully put them in a blender. Purée until smooth. Add sour cream and blend. Taste and add more salt as needed. Serve.

• UNCLE JOHNNY’S WHITE BEAN SOUP •

TOTAL TIME: 30 MINUTES OR LESS

SERVINGS: 4

UNDER 200 CALORIES

2 cups of cannellini beans

1 strip of bacon, optional

4 tablespoons olive oil

1 medium onion, finely chopped

1½ celery stalks, finely chopped

½ carrot, finely chopped

One 15-ounce can plum tomatoes or stewed tomatoes

One 15-ounce can chicken or vegetable broth

Salt and pepper to taste

Purée one cup of beans in a food processor or blender.

Cook 1 strip of bacon and crumble, if using.

Heat oil in a large saucepan and add the onion, and cook until soft about 3 minutes. Add the celery, carrots, and tomatoes, and cook for 7 minutes more.

Warm the broth and pour it into the saucepan. Gradually stir in the beans and bean purée. Add the bacon. Let simmer for approximately 15 minutes. Season with salt and pepper. Serve.

• HEARTY SQUASH SOUP •

TOTAL TIME: 60 MINUTES

SERVINGS: 4

300 CALORIES

2 tablespoons butter

1 small onion, chopped

1 stalk celery, chopped

1 medium carrot, chopped

2 medium potatoes, cubed

1 medium butternut squash, peeled, seeded, and cubed

One 32-ounce container chicken stock

Salt and freshly ground black pepper to taste

Melt the butter in a large pot. Add the onion, celery, carrot, potatoes, and squash and cook for 5 minutes, or until onions are lightly browned. Pour in enough of the chicken stock to cover the vegetables. Bring to a boil. Reduce heat to low, cover pot, and simmer for 40 minutes, or until all vegetables are tender.

Carefully transfer the soup to a blender, and blend until smooth. Return the soup to the pot, and mix in any remaining stock to attain desired consistency. Season with salt and pepper and serve.

• LUSCIOUS TOMATO BISQUE SOUP •

TOTAL TIME: 30 MINUTES

SERVINGS: 4

UNDER 200 CALORIES

2 garlic cloves, peeled and minced

4 tablespoons butter

3 tablespoons all-purpose flour

3 cups chicken broth

9 ounces tomato paste

1 tablespoon white sugar

1 teaspoon salt

¼ teaspoon ground pepper

1 bay leaf

½ cup half-and-half cream

In a large saucepan, sauté the garlic in butter for 1 to 2 minutes. Stir in flour until blended, then slowly add chicken broth. Stir in tomato paste until well blended.

Stir in sugar and salt and pepper. Add the bay leaf.

Bring everything to a boil, cooking and stirring for 5 minutes, until thickened. Reduce heat and slowly stir in cream. Let simmer for 3 to 5 minutes. Remove bay leaf. Serve.

• OLD RELIABLE LENTIL SOUP •

TOTAL TIME: 60 MINUTES

SERVINGS: 8

300 CALORIES

1½ cups red lentils, rinsed

2 celery stalks, chopped

½ onion, chopped

1 medium carrot, peeled and chopped

1 teaspoon dried oregano

½ cup brown or white rice

½ cup fresh parsley leaves, chopped

1 cup chopped tomatoes

10 cups vegetable or chicken stock

Salt and pepper to taste

Combine all ingredients in a large soup pot. Bring to a boil, then reduce heat to low. Cover pot and cook for 45 minutes or until lentils are soft. Adjust salt and pepper to taste and serve.

• CHIPPER CHAPPER CHICKPEA SOUP •

TOTAL TIME: 40 MINUTES

SERVINGS: 4

UNDER 200 CALORIES

1 tablespoon olive oil

1 onion, chopped

1 clove garlic, peeled and minced

2 celery stalks, chopped

1 green bell pepper, chopped

2 teaspoons rosemary leaves, finely chopped

½ teaspoon dried basil

One 15-ounce can tomato sauce

One 15-ounce can chickpeas

½ teaspoon dried oregano

½ teaspoon dried parsley

4 cups water

Salt and pepper to taste

Heat olive oil in a large saucepan over medium heat. Add onion, garlic, celery, green pepper, rosemary, and basil. Sauté for approximately 5 minutes or until onions are tender.

Add tomato sauce, chickpeas, oregano, parsley, and water. Reduce heat to low, cover, and let simmer for 30 minutes. Season with salt and pepper to taste. Serve.

Optional
: Purée half of the soup in a blender until smooth, then return to the chunky soup.

• COURAGEOUS CARROT SOUP •

TOTAL TIME: 40 MINUTES

SERVINGS: 4

UNDER 200 CALORIES

2 tablespoons sweet cream butter

1 large onion, chopped

2½ cups diced carrots

½ teaspoon grated fresh gingerroot

2 cups vegetable or chicken broth

1 cup water

2 tablespoons chopped fresh dill

½ cup heavy whipping cream

Salt and pepper to taste

¼ cup sour cream

Melt butter in a medium saucepan. Add onion and cook in covered saucepan on low heat for 20 minutes. Add carrots, ginger, broth, water, and dill, then bring to a boil. Reduce heat, and simmer until carrots are tender when pierced.

Remove the saucepan from heat and carefully transfer soup to a blender. Start by using the pulse mode on the blender, then increase speed and purée until smooth.

Return the soup to the saucepan and add cream, stirring over high heat until hot (do not bring to a boil).

Add salt and pepper to taste. Top with sour cream. Serve.

• BONE-HUGGIN’ BEEF STEW •

TOTAL TIME: 1
½
HOURS

SERVINGS: 6

300 CALORIES

2 pounds boneless beef chuck roast, cut into 1-inch cubes

3 tablespoons flour

2 tablespoons vegetable oil

2 yellow onions, cut into 1-inch pieces

1 clove garlic, peeled and minced

3 cups beef stock or broth

2 medium carrots, peeled and chopped

2 stalks celery, cut into 1-inch pieces

1 bay leaf

¼ teaspoon dried rosemary

¼ teaspoon dried thyme

1 teaspoon salt

1 pound Yukon gold potatoes, peeled, cut into large chunks

Pepper to taste

Coat beef with flour. Heat the oil in large heavy pot or Dutch oven with tight-fitting lid on medium-high heat. Add the beef, browning on all sides.

Once browned, remove the beef and place in bowl, leaving excess oil and beef drippings in the pot. Lower heat to medium. Add onions to the pot and sauté for approximately 5 minutes.

Add garlic and cook for 1 minute.

Add stock, carrots, celery, bay leaf, rosemary, thyme, beef, and salt. Return the soup to a gentle simmer, cover, and cook for approximately 40 minutes.

Add potatoes and simmer, covered, for 20 minutes.

Remove cover, raise heat to medium, and stir occasionally for 20 minutes or until meat and vegetables are tender. Remove bay leaf. Season to taste and serve.

If stew is too thick, adjust by adding more stock or water.

• SUCCULENT BUTTERNUT SQUASH SOUP •

TOTAL TIME: 60 MINUTES

SERVINGS: 6

UNDER 200 CALORIES

2 tablespoons unsalted butter

1 large onion, chopped

3 cups butternut squash, peeled, seeded, and cubed

1 Granny Smith apple, peeled, cored, and diced

1 cup carrots, peeled and diced

1 cup apple cider

3 cups low-sodium chicken broth

½ teaspoon chopped fresh thyme

½ cup light cream

¼ teaspoon ground nutmeg

1 teaspoon salt

¼ teaspoon freshly ground pepper

Melt the butter in a large pot over medium-high heat. Stir in onion and cook until soft, about 5 minutes. Add squash and apple and sauté for 5 minutes, or until beginning to soften.

Add carrots, cider, broth, thyme, and bring the mixture to a boil. Reduce heat to simmer, cover, and cook until squash and carrots are tender, approximately 15 to 20 minutes.

Carefully purée the soup in small batches in a blender. Once entire soup is puréed, return to the pot and stir in the cream. Season with nutmeg, salt, and pepper. Let simmer for approximately 5 minutes, then serve.

• GAZPACHO SOUP •

READY TIME: 30 MINUTES (NOT INCLUDING CHILLING)

SERVINGS: 4

UNDER 200 CALORIES

3 tomatoes, chopped

1 large cucumber, peeled and chopped

½ red onion, chopped

1 yellow pepper, chopped

1 clove garlic, peeled and minced

1 celery stalk, chopped

1 tablespoon extra-virgin olive oil

2 tablespoons wine vinegar

2 tablespoons lemon juice

3 cups vegetable cocktail juice

Combine all ingredients in large glass bowl and mix. Cover and refrigerate for at least 3 hours to allow the flavors to blend. Serve chilled.

Index

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alcoholic beverages

guidelines for

when not allowed

almond butter

almonds

chocolate-covered

with dates

animal crackers

ants on a log (celery, nut butter, raisins)

apple

with cinnamon

with mozzarella cheese

with peanut butter

and turkey

Apple-Banana (Old Reliable) Smoothie

Apple-Berry (Extravaganza) Smoothie

Apple-Berry (Zippy) Smoothie

Apple-Cranberry (Sweet-and-Sour) Smoothie

Apple-Peach (Invigorating) Smoothie

Apple-Pear (Virtuoso) Smoothie

applesauce

and cereal

with pecans

with whole-wheat toast

apricots

dried

stuffed with blue cheese

artichokes

Ascend week.
See
Week 4

avocado

bagel

balsamic vinegar

banana

frozen

frozen, dipped in melted chocolate

with Triscuits

Banana Shake Smoothie

Banana-Strawberry (Tasty and Healthy) Smoothie

bean, rice, and chicken stew, recipe

bean dip

beef, roast

beef stew, recipe

beer

beet juice

beet salad

Belgian waffle

bell peppers

sliced

sliced, with black beans and guacamole

Berry Delicious Smoothie

berry salad (raspberries, strawberries, blueberries, and blackberries, tossed with orange juice)

beverages, guidelines for

bicycle

black beans

spicy, with salsa and Greek yogurt

black bean soup, recipe

Blackberry Smoothie

blueberries

and sorbet

with whipped topping

Blueberry-Mango (Classic) Smoothie