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Core Phase Recipes

BeefChickenFishShellfishEggsSaladsSide DishesSoups

Makes:
Two Servings

Nutrition per serving:
Calories = 180, Fat = 4g, Carbs = 7g, Protein = 27g

Ingredients
1 cup cooked chicken breast, meat only
1/2 cup cherry tomatoes, halved
1 cup cooked spaghetti squash
1/4 cup fennel, very thinly sliced
1/2 teaspoon ground black pepper
2 cups vegetable broth
Sea salt to taste

Directions
Separate the spaghetti squash into strings. Bring the vegetable broth to a boil and add the sliced fennel. Boil for two minutes, then add the remaining vegetables and season with the pepper. Add salt to taste. Divide the chicken and vegetables evenly into two bowls and pour the hot broth over each serving. Serve as is or with a sprinkling of freshly chopped herbs or chives on top.

Makes:
Six Servings

Nutrition per serving:
Calories = 48, Fat = 1g, Carbs = 5g, Protein = 4g

Ingredients
3 dozen scallions, roughly chopped, including white parts
4 cups assorted leafy greens, such as beet tops, chard, chicory or endive, lettuces, spinach, watercress
1 1/2 cups cauliflower flowerets, steamed and drained
1 clove garlic, smashed
2 teaspoons sea salt
1 teaspoon ground black pepper
1/2 cup fresh basil leaves
1/2 teaspoon curry powder
Pinch nutmeg
Pinch ground cloves
1 bay leaf
1 quart vegetable broth or chicken broth
Shredded basil or chopped cauliflower flowerets for garnish, if desired

Directions
Puree the drained cauliflower in a food processor or blender then set it aside. Combine the scallions, leafy greens, garlic, basil, salt, pepper, curry, nutmeg, cloves and the bay leaf in a medium saucepan. Stir in the vegetable broth and bring the pot to a boil, then lower the heat and simmer for 20 to 30 minutes or until all the vegetables are soft. Remove the bay leaf. Adjust the seasonings if necessary.

Ladle the mixture into a food processor or blender and puree until smooth. Transfer the soup to a large bowl and swirl in the pureed cauliflower using a spatula or large spoon. Serve from the large soup bowl and garnish with basil or cauliflower.

Makes:
Six Servings

Nutrition per serving:
Calories = 58, Fat = 1g, Carbs = 8g, Protein = 4g

Ingredients
2 large yellow onions, quartered
1/4 cup dried minced onion
3 cloves garlic, smashed
1 inch-long piece fresh ginger, peeled
1 whole clove
4 leeks, white separated from green
1 bunch scallions, white separated from green
2 tablespoons chives, chopped
1 quart beef broth — chicken or vegetable broth may also be used
Sea salt and ground black pepper to taste
Crushed red chili flakes for garnish, if desired

Directions
Combine the chopped onions, dried onion, garlic, the green part of the leeks and the white part of the scallions in a large sauce pan. Stick the whole clove into the ginger and add it to the pot. Pour in the beef broth and bring the pot to a simmer and cook for 20 to 30 minutes.

While the broth is cooking, heat the oven to 425F. Slice the white part of the leaks into rounds and rinse them thoroughly. Dry them in a kitchen towel, then lay them out on a baking sheet. Lightly season them with salt and black pepper, then roast them until they begin to brown. Remove the pan from the oven and set it aside. Chop the green part of the scallions.

Carefully remove the cooked onion quarters from the saucepan, and divide them into warmed soup bowls. Strain the broth and discard the cooked vegetables. Pour the broth back into the saucepan and bring it to a low boil. Divide the chopped scallions among the soup bowls, then pour the boiling broth into each bowl. Top each portion with the roasted leeks and chopped chives. Sprinkle with the red chili flakes, if desired.