1/8 cup chopped onion
3 cups Bone broth
2 egg whites
3 stalks chopped celery
1/4 lb. Ground beef
Yield: (2) 8 oz. servings
Nutrition: 320 calories, 41g protein
Drizzle olive oil into a large saucepan and cook onions over low heat until transluscent and fragrant, 3-5 minutes. Add bone broth and bring to a boil. Meanwhile whisk egg whites in a medium bowl until foamy and add crushed eggshells. Whisk in celery, ground beef and add salt / pepper to taste. When broth reaches a boil carefully add beef mixture and bring back to boil, stirring as needed, 10-20 minutes. Reduce heat and simmer until impurities rise to the top and form a crust, 30 minutes. Carefully remove from heat and pour through a sieve or cheese cloth, letting all liquid drain through. Repeat until clear. Discard solids or retain for chili during Week 4.
Peach Smoothie
8 oz. Peach or Vanilla Greek Yogurt
1/2 Cup Almond Milk
1/2 Banana, sliced into rounds
1 Peach (canned or fresh)
2 tbsp Wheat Germ (optional)
Yield: (1) 8 oz. serving
Nutrition: 430 calories, 19g protein
Mix all ingredients in a blender. Start of puree and increase to liquify.
Add milk or water as needed for the desired consistency.
Acai Smoothie
8 oz. Acai Smoothie Mix (Sambazon)
1/2 cup Almond Milk
1/2 Banana, sliced into rounds
1/4 Cup Frozen berries (optional)
2 tbsp Almond Butter
1 scoop Spirulina powder
Yield: (1) 8 oz. serving
Nutrition: 400 calories, 10g protein
Mix all ingredients in a blender. Start on puree and gradually increase to liquify.
Add milk or apple juice as needed for the desired consistency.
Butternut Squash Soup
1/4 Cup diced onion (white or yellow)
1 Medium Butternut Squash (or 3 cups pre-cut cubes)
1 Apple (Granny Smith), chopped into 1/2" cubes
2 cups Bone Broth
Yield: (2) 8 oz. servings
Nutrition: 125 calories, 13g protein
Peal and cut squash into 1" cubes. Add olive oil to sauce pan on low heat, add onions, stir occasionally until translucent and fragrant, 3-5 minutes. Add squash and apple, season to taste (cloves, nutmeg, cinnamon, pepper). Cook an additional 3-5 minutes, stirring occasionally. Add bone broth to de-glaze and bring to a boil. Reduce heat and gently simmer 15-20 minutes.
Remove from heat, allow to cool slightly. Add in batches to blender (remember that heat combined with energy from the blades will cause the liquid to expand, use caution to not overfill). Start on puree and gradually increase to liquify. Add broth or water as needed for the desired consistency. Serve with a dollop of sour cream or yogurt and collagen powder.
Cauliflower Soup
1/2 head Cauliflower
1 cup Bone Broth
1 cups Vegetable Broth
1 cup Milk
1/2 Cup Grated Parmesan Cheese
Bring bone and vegetable broth to a boil, add cauliflower floretes and simmer gently for 15 minutes. Add milk and parmesan, season to taste (pepper, ground ginger, thyme, cumin) and simmer for another 3-5 minutes.
Remove from heat, allow to cool slightly. Add in batches to blender (remember that heat combined with energy from the blades will cause the liquid to expand, use caution to not overfill). Start on puree and gradually increase to liquify. Add broth or water as needed for the desired consistency.
Tofu Soup
1/8 cup chopped onions
6 Crimini or 4 Shitake Mushrooms, sliced
8 oz. Silken Tofu (1/2 package)
1 cup Coconut Milk
1 cup Soy Milk
1 1/2 tbsp. Green Curry Paste
Heat sesame oil in a medium saucepan, add onions and mushrooms, saute until slightly browned. Add milk and bring to a boil. Add tofu in 1/2" cubes, stir in curry paste, reduce heat and simmer for 5-10 minutes.
Remove from heat, allow to cool slightly. Add in batches to blender (remember that heat combined with energy from the blades will cause the liquid to expand, use caution to not overfill). Start on puree and gradually increase to liquify. Add broth or water as needed for the desired consistency.
Sweet Potato Soup
1/8 cup onion, chopped
2 tbsp. Ginger root, chopped
4 oz. Tomato Sauce
1 medium Sweet Potato, cut into 1/2" cubes
1 lemon grass stalk (optional)
2 Cups Bone Broth
1 Cup Coconut Milk
Heat oven to 400 degrees, lay sweet potato on foil lined pans, drizzle with olive oil. Roast for 20-30 minutes, until tender. Heat olive oil in a large saucepan over medium heat. Add onion and cook until translucent and fragrant, stirring occasionally, 3-5 minutes. Add ginger and cook another 1-2 minutes. Add tomato sauce and broth, bring to a boil. Add sweet potato, reduce heat and simmer until liquid has slightly reduced and vegetables are tender, around 10 minutes. Add coconut milk and cook an additional 5 minutes.
Remove from heat, allow to cool slightly. Add in batches to blender (remember that heat combined with energy from the blades will cause the liquid to expand, use caution to not overfill). Start on puree and gradually increase to liquify. Add broth or water as needed for the desired consistency.
Black Bean Soup
1/8 cup Onion, chopped
1 Red Pepper
1 cup Tomato, chopped (Tip: Use canned tomatoes. Skins will not liquify and are bothersome)
1 can Black Beans
1 cup Bone Broth
1 cup Plain Yogurt
1/2 Lime
Saute onions and pepper over medium heat in a large saucepan. Season to taste (cumin, oregano, black pepper) and cook until translucent, 3-5 minutes. Add tomato, beans and broth. Bring to a boil, reduce heat and simmer for 15 minutes.
Remove from heat, allow to cool slightly. Add in batches to blender (remember that heat combined with energy from the blades will cause the liquid to expand, use caution to not overfill). Start on puree and gradually increase to liquify. Add broth or water as needed for the desired consistency.
Mix in yogurt and lime juice before serving.
Corn and Red Pepper Soup
1/8 cup Onion
2 Celery stalks, chopped
1 medium Carrot, chopped
1 Red Pepper
2 cups Bone Broth
1 cup Coconut Milk
1 Yukon Gold Potato
2 Corn Cobs (Tip: Use Trader Joe's Corn Salsa for extra bite)
Heat olive oil over medium heat in a large saucepan, add onion and cook until translucent, 3-5 minutes. Meanwhile, cut corn off the cob and keep in a prep bowl. Add celery and carrot, season to taste (chilli powder, paprika, corriander, black pepper), cook an additional 2-3 minutes. Remove from heat and keep in a prep bowl. Add broth to pan and bring to a boil, add corn cobs and simmer for 5 minutes. Remove corn cobs. Add potato and simmer for 20 minutes, until tender. Meanwhile, scrape the corn cobs to remove the kernels and extra juice. Hold red pepper over burner on low heat to roast, when skin is blackened allow to cool, then peel and slice into small pieces. When potatoes are cooked - add celery / carrot mixture, corn, corn bits, red pepper and coconut milk, simmer an additional 5 minutes.
Remove from heat, allow to cool slightly. Add in batches to blender (remember that heat combined with energy from the blades will cause the liquid to expand, use caution to not overfill). Start on puree and gradually increase to liquify. Add broth or water as needed for the desired consistency.
Polenta
1 cup Polenta (dry, grit style)
1 cup Bone Broth
1 cup Water
1 cup Milk or Half and Half
1/4 cup Parmesan Cheese
Bring liquids to a boil, add polenta. Season to taste (thyme, black pepper). Simmer for 5 minutes, stirring occasionally. Remove from heat, stir in cheese.
Add in batches to blender (remember that heat combined with energy from the blades will cause the liquid to expand, use caution to not overfill). Start on puree and gradually increase to liquify. Add broth or water as needed for the desired consistency.
