Friday, September 30, 2011
A few of you have asked if I could share the recipe so I thought I'd include it in today's blog. To give proper credit - it comes from one of my most favourite magazines "Woman's World" Oct 3, 2011 edition. There's a meal plan to follow in that you basically have a high protein breakfast (I have 2 scrambled eggs with cheese or protein shake with fruits), and soup for lunch and dinner. Snacks that are allowed (2 daily) are unlimited veggies with salsa, Garden salad with 1 tsp olive oil and fresh lemon or vinegar to taste, 1 hard boiled egg/unlimited veggies and 1 piece of fruit.
It also says if you're not in the mood for soup at dinner you can substitue 5oz lean protein (such as eggs, fish, chicken or beef) and 2 cups veggies prepared with 1 tsp olive oil; add herbs and spices and lemon juice as desired.
The article speaks to some of the slimming ingredients - the protein that is included which boost metabolism by 25% post-meal (there's 31g of protein in 1 serving of soup); Onions (loaded with chromium) which helps improve levels of fat storage hormones; Beans = fiber (stabilizes blood sugar which reduces the amoutn of fat-storage hormones our bodies make); cayenne - studies show that they boost metabolism up to 20% for up to 30 minutes; parsley and cilantro - they help relieve bloating by flushing out toxins and they're also loaded with antioxidants; garlic - studies show that a compound in garlic called allicin may prevent pre-fat cells from turning into full blown fat cells and tomatoes - rich in vitamin C and they also help burn fat 25% faster!
I have been having the soup since Wed night - had it for dinner and for lunch yesterday and I have lost 3lbs since Wednesday's weigh in (SP always rounds out the 1.5 to 2lbs). I saw 163 on the scale this morning and thrilled that I may just hit 150Ville before next Wednesday's weigh in. Now the weight may be coming off fast because it's the same 10lbs I gain/lose so often but HEY, I'll take it!! I think that contributing to my movement on the scale is my 2nd job which is adding more activity to my day as well (from the daily 7:30 to 3:30 am desk job to standing ... 3 hours per night Mon/Thu/Fri and 7 hours on Saturday).
So here is the recipe my friends... it is yummy. I did it with lean ground beef this time but will try chicken next. It's a very hearty and filling soup!
- 2 tsp. olive oil
- 1 1/4lbs lean ground beef, turkey or shredded chicken (my preference is to use ground chicken)
- 1 onion, chopped
- 2 cloves garlic, chopped
- 1 bell pepper, seeded and chopped (I sometimes use 2 and vary the colors)
- 8oz mushrooms, chopped
- 1 (14oz) can of crushed tomatoes (I use the appetizer tomatoes with green pepper & onions - larger can - I think 19oz)
- 1 (32oz) bottle reduced-sodium tomato or vegetable cocktail juice (I used the Garden Cocktail low sodium veggie juice)
- 1 Tbs fresh lemon juice
- 1 (14oz) can beans, rinsed and drained (Black beans are my favourite - I use a 19oz can)
- 1 Tbs ground cumin
- 1/8 tsp cayenne, or to taste (I like it spicy : )
- 1/4 cup each fresh cilantro and parsley, chopped
In a stock pot, heat olive oil over medium-high setting. Sauté meat/poultr until cooked through, about 5 minutes. Drain and set aside. (I didn't use oil to cook my meat but rather to sauté next mix)
Sauté onion, garlic, peppers and mushrooms until soft, about 5 minutes. (I only tossed around the veggies to coat them with the oil as I like my veggies not so soft - and I cut them in large bites - making it feel that much more satisfying).
Stir in remaining ingredients, except cilantro and parsley. Cover and simmer 20 minutes. Stir in cilantro and parsley. Cover; simmer 10 minutes longer. Store soup in refrigerator up to 5 days. Freezes well. Makes 16 cups. 1 Serving = 3 cups (I have 2 cups and I'm full).
Nutritional info: Servings 5 (I guess this is how many servings the recipe makes). Per serving
Fat: 9 g (2g saturated)
Like I said... it seems to be working for me and I'm not feeling hungry either. The article speaks to long term results ... after a week or so on this plan, begin incorporating more variety. Opting for lots of lean protein and veggies plus a little good fat (such as nuts and olive oil) at most meals is key to ongoing success. You can also add a few daily servings of fiber-rich carbs (such as oatmeal, beans, sweet potato, brown rice). For more menus and recipe ideas, check out any book in Ann Louise Gittleman's Fat Flush Series.