SOUPS

4 servings

1 tbsp olive oil
½ onion, sliced
½ cup red bell pepper, in strips
1 tomato, peeled and chopped
½ cup carrot, sliced
1/2 diced potato
4 cups bone broth
1 mackerel can
1 tbsp chopped fresh parsley
oregano
1 tsp sea salt
pepper to taste

Wash the mackerel carefully, preventing from falling apart, to remove excess salt and preservatives, drain.
In a medium saucepan add the oil and sauté the onion, carrot and red pepper for about 5 minutes. Add the potato, tomato and bone broth. Season with oregano, salt and pepper. Bring to a boil over low heat for about 12 minutes. Add the mackerel and boil for 2 more minutes. Garnish with chopped parsley.

Per serving 200 ml
Cal: 223.7     P: 30.2       F: 7.3      Cb: 8

Benefits:

- Inhibits infections.
- Fights inflammation
- Reduces joint pain
- Heals the intestine
- Strengthen bones

1 k of bones with marrow
½ cup apple cider vinegar
water
250 gr of carrots, sliced
2 onions, cut into four parts
a handful of parsley
sea salt

Place the bones in a pot, add apple cider vinegar and water to covers bones, and let the mixture sit for 1 hour so that the vinegar can get the mineral out of the bones.
Then add more water, if necessary, to cover the bones. Bring to a boil and add onions and carrots. Remove the top layer that forms.

Reduce heat to low, cover and cook for 24 hours (if you're not comfortable leaving the pot to simmer overnight, turn off the heat and let it sit overnight, then turn it on again and simmer for the full next day).

During the last 10 minutes of cooking, add the parsley for flavor and extra minerals.
Let it cool and strain it making sure that all the bone marrow has mixed in the broth.
Add the sea salt to taste and drink it like this or keep in the refrigerator for up to 5 or 7 days or freeze for up to 6 months for use in soups and stews.

240 ml
Cal: 40          P: 10          F: 0        Cb: 0

8 cups approx..

This recipe is a great source of minerals and vitamins to drink daily or as a base for other recipes.
This combination keeps your body alkaline, helps your immune system, hydrates you and has many healing properties for the digestive system.

1 large onion, chopped
2 large carrots, sliced
3 celery stacks
1 cup shiitake mushrooms
1 cup of zucchini, sliced
1 cup sliced turnip
1 leek, sliced
1 cup kale
1 cup spinach
1 cup swiss chard
½ fennel bulb, diced
½ cup sliced radishes
½ cup cabbage, shredded
½ bunch fresh cilantro
½ bunch fresh parsley
1 sheet of kombu seaweed in pieces
5-1 cm slices of peeled ginger
5-1 cm slices peeled turmeric
4 cloves of garlic
2 tbsp apple cider vinegar
3 liters of water

Add everything to a large pot with 3 liters of water, place on a high heat and when it begins to boil, reduce the heat to a minimum and cover. Boil for 1 hour. Then strain and use this broth to drink and in your recipes. You can freeze it. You can change any vegetable you do not like, in any case the more variety the better.

Per serving 1 cup
Cal: 78.8          P: 3.6         F: 3.7          Cb: 14.4

* This soup has carbohydrates. You can use this recipe if you have a portion of carbohydrates in your plan (potato, pumpkin, rice, pasta, quinoa or legumes) and you must adjust the grams of proteins to those indicated in your plan.

Consider that if you are going to replace a meal with this recipe, the portion of chicken stew already has 1 tablespoon of olive oil included, so you have to omit it in the salad.

2 servings

2 tbsp olive oil
300 gr lean skinless chicken (150 gr each)
½ diced onion
1 minced garlic clove
¼ julienned red bell pepper
1 chopped carrot
2 pieces peeled potato (50 gr each)
2 pieces of pumpkin (50 gr each)
½ tbsp oregano
1 tsp cumin
½ cup chopped green beans
2 tsp sea salt
pepper to taste
2 cups hot water or bone broth or unsalted lean chicken broth, or unsalted vegetable broth
2 tbsp fresh cilantro, chopped

Pat dry the chicken with paper towel, season with pepper and cumin to taste. Set aside.

In a small saucepan, heat 1 tablespoon of oil over medium-high heat, add the chicken and cook for about 6 minutes, browning on both sides. Remove and set aside.

In the same pot, heat the remaining tablespoon of oil and add the onion and garlic, cook for about 3 minutes. Add bell pepper and carrot and cook for about 4 minutes or until the onion begins to brown.

Add the chicken to the cooking, add potatoes, pumpkin and the seasonings: oregano, cumin, salt and pepper. Pour the bone broth, bring to a boil, lower the heat and cook covered for about 15 minutes. Add the green beans and cook 5 minutes more or until the potatoes are cooked.

Serve the stew immediately, very hot, distributing on each plate a piece of pumpkin, a piece of potato, a piece of chicken.  Divide the carrot, bell pepper and  broth among the two dishes. Sprinkle with chopped cilantro.

Per portion
Cal: 371.6 P: 48.9 G: 18.5 Cb: 16.4

6 Servings

Delicious, ideal to strengthen your immune system, rich in vitamins, minerals and antioxidants. Few calories, high volume. Ideal also for anxiety.

2 carrots, peeled, sliced
1 zucchini, cubed
1 chopped onion
1 garlic clove
1 tbsp minced ginger
1 tbsp minced turmeric
1 cup coconut milk
2 cups bone broth
1 tbsp collagen (optional)
pinch of olive oil
pinch of sea salt
pepper to taste
pumpkin seeds

In a saucepan spray oil and sauté the onion. Add zucchini, carrots, ginger, turmeric and garlic and cook a little stirring all the time.
Then add the coconut milk and the bone broth, boil over low heat, covered for about 15 minutes or until the carrot is soft. Blend the ingredients and return to the pot to heat a little more. Season with salt and pepper. When serving, garnish with pumpkin seeds on top.

Per portion
Cal: 214 P: 1.8 F: 9.2 Cb: 10.8

2 servings

1 cooked broccoli head
¼ onion
¼ cup greek plain non-fat yogurt unsweetened (or cottage cheese or ricotta)
garlic powder
pepper to taste
2 cups water (or the desired amount)
1/4 tsp sea salt

Blend all the ingredients in a blender and transfer the mixture to a pot. Stir and heat. Serve.

*Does not affect your final result and you can use it from week 1 to accompany a lunch or dinner replacing a vegetable such as Broccoli, zucchini, cauliflower, artichoke, mushrooms, eggplant or green beans.

6 servings

1 tbsp. olive oil
2 garlic cloves minced
1 onion diced
1 head cauliflower diced
4 cups unsalted lean bone broth or unsalted lean chicken broth or unsalted vegetable broth or water
1 tsp sea salt
pepper to taste
2 green onions sliced for serving 

In a pot, heat olive oil over medium heat. Add onion and garlic and cook until softened, about 5 minutes.

Add cauliflower, salt, pepper and bone broth. Bring to a boil then cover and simmer for 15-20 minutes until cauliflower is softened. Blend with and immersion blender until smooth. 

Serve in bowls and garnish with green onions. 

Per serving
Cal: 106 P: 11 F: 2.5 Cb: 7

2 servings

6 fine chopped celery stalks
1 minced garlic clove
1 diced onion
1 pinch of olive oil
1 bay leaf
1 parsley sprig
650 ml water
100 ml almond milk
pepper to taste
1 pinch of sea salt

Heat the oil in a pot, sauté the onion and garlic for 5 to 7 minutes. Add celery, bay leaf and parsley. Add the water and almond milk and cook on medium heat for 15 minutes stirring occasionally.

Blend in the same pot with the immersion blender. Season with salt and pepper. Garnish with some parsley leaves.

2 portions

500 gr diced eggplant (with skin)
3 chopped scallions (leave a little for topping)
½ green pepper in strips
750 ml of water
1 clove of minced garlic
pinch of olive oil
pinch of sea salt
pinch of pepper
1/2 tsp curry (optional)

Add a pinch of olive oil in a pot, sauté the scallions and garlic. Add the eggplants and green peppers and sauté lightly.

Add the water and when it boils, leave on medium heat for 15 minutes stirring occasionally.

Blend in the same pot with a hand mixer, if it is too thick add more water.

Spice with salt and pepper. Add curry if desired. Serve hot and sprinkle with scallions and parsley.

2 servings

Pinch of olive oil
750 ml of water
500 gr brussels sprouts quartered
½ diced onion
Pinch of sea salt
pepper to taste

Heat the oil in a pot, add the onion and sauté a few minutes. Add the brussels and brown for a little while.

Add the water and cook about 15 minutes. Blend with a processor. Season with salt and pepper.

4 Servings

2 tbsp olive oil
½ cup diced onion
1 garlic clove minced
1 celery rib diced
500 gr sweet potatoes, peeled and diced
½ tsp dried thyme leaves
3 cups bone broth
2 tsp sea salt
black pepper to taste
2 tbsp parsley to garnish

Heat oil in a pot over medium heat, add onion and celery, and cook 4 minutes or until soft, stirring occasionally, then add garlic and saute another minute.
Stir in sweet potatoes, thyme and salt. Now pour in bone broth, cover and simmer 20 min or until sweet potatoes are easily pierced with a fork.
Puree soup until smooth with an immersion blender. Season with pepper to taste. Garnish with chopped parsley.

Per serving
Cal: 197.5 P: 9.5  F: 6.5 Cb: 24.7

2 servings

500 g mushrooms

750 ml water

1 sprig of parsley 

3 tbsp chopped onion

1 minced garlic clove

pinch olive oil

pinch sea salt

pepper to taste

Heat olive oil in a pan, add onion and garlic. Sauté about 4 to 5 minutes, add the mushrooms and sauté a few more minutes. Add the water and cook about 15 minutes. Blend with a processor. Season with salt, pepper. Garnish with parsley leaves.