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Fat Flush Soup Recipe

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
Calories: 315
Fat: 9 g (2g saturated)
Chol: 65.8mg
Protein: 31g
Carbs: 30g
Sodium 1,185
Fiber: 8g

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.

Member Comments About This Blog Post:
BERRY4 3/12/2012 3:06AM

    I will copy the recipe & give it a try. Sounds like ingredients I have on hand. With rain in the forecast for the week, soup seems to always "hit the spot".

Thanks for taking the time!

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VON_1962 10/18/2011 4:25PM

    This soup is delicious. I have just made it with ground turkey. I do have a question for you. I doubled the recipe and only came up with 18 cups when I made it. Did you get the whole 16 cups out of the single recipe? I agree with you 2 cups is plenty of soup for me too. I just started eating it an I an anxious to see if it works.

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APPLETARTZZ 10/10/2011 1:07PM

    we are starting this tomorrow.there are 5 of us..we are doing a small bet to see who loses the most, just for fun.
i plan to blog about it and the results. including pics and measurements. we will see how it goes :)
how much did you lose total??

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NANCYANNE1956 10/9/2011 3:51PM

    I read the same Woman's World article and tried the soup. LOVE IT!

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JSALERNO 10/4/2011 8:18AM


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DEBSZOO74 10/2/2011 4:28PM

    Sounds delicious! I'm going to try it this week. Thanks for sharing the recipe.

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MISSLISA1973 10/1/2011 1:10AM


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CARE4ME2 10/1/2011 12:17AM

    I'd seen the magazine, and picked it up today. The recipe sounds good. When I hear of eleven pounds lost in a week, my alarm goes off. But I am always interested in tasty low calorie recipes. Slow and steady wins the race.

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    Sounds great. Thanks for sharing!

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    Thank you for sharing!

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SUSAN134 9/30/2011 1:30PM

    Thank you for sharing the recipe and the info on it. This looks yummy and I'm definitely going to try it.

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AMARILYNH 9/30/2011 11:12AM

    THANK YOU THANK YOU THANK YOU!!!!! Tammy has been talking about this soup and I DO plan to pick up a copy of the mag but I like to keep my recipes on my computer and you've saved me the bother of typing it up!! BIG HUG to you!
emoticon emoticon emoticon

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MIMICOTO 9/30/2011 9:55AM

    Thus looks great! Thank you....I know what I'll be cooking this weekend :-)

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MEADSBAY 9/30/2011 9:41AM

I'll be right over!

I picked up a used copy of a Fat Flush book at a book sale a few weeks ago- it's in my pile- haven't started it yet.

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CLAIREESE 9/30/2011 9:31AM

    Thank you...I copied this down. I just may have to try this someday or share this with my daughter.

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WINDSTAR3 9/30/2011 9:17AM

    Any idea for how I could adapt for vegetarian? Probably just throwing in some crumbles at the very end would work. I am going to try this, this weekend. Thanks!

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MSLZZY 9/30/2011 7:55AM

    Looks like a great recipe. Thanks for sharing. HUGS!

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LUCYVT 9/30/2011 6:23AM


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MARYJOANNA 9/30/2011 5:37AM

  Thanks, I'll check it out.

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