Steak and Vegetable Soup
1 lb. boneless top loin steak, trimmed and cut into 1 in. pieces
2 Tbsp. olive oil
2 onions, chopped
4 celery stalks, thinly sliced crosswise
6 garlic cloves, finely chopped
1 Tbsp. finely chopped fresh thyme, or 1 ½ tsp. dried
½ tsp. each salt and pepper to taste
15 oz. can diced tomatoes with some juice
3 ½ cups beef broth
4 cups chopped kale
Pat steak dry and heat oil in a 4-5 quart pot over medium-high until it shimmers. Cook steak until browned on all sides and medium-rare, about 3 minutes; transfer to a plate.
Cook onions, celery, garlic and seasonings over medium, stirring occasionally until softened, about 8 minutes.
Stir in tomatoes with juice, broth, and 4 ½ cups water; simmer partly covered, about 15 minutes. Stir in kale, and cook until tender, about 5 minutes. Add steak with meat juices, adjust seasoning to taste, and serve.
Copyright David and Cheryl MacDonald 2012
Winter Blues Hearty Soup
*Another tasty recipe by Go Figure Chef David MacDonald
Tired of the snow and cold? Here’s another yummy soup recipe to drive those winter blues away!
1 lb. tenderloin beef cut into small pieces, about ½ inch size
3 Tbsp. olive oil ½ cup red wine
½ onion, cut into small pieces 2 large garlic cloves, chopped
3 stalks celery, cut into small pieces 1 Tbsp. steak seasoning
½ dozen kale greens, cut crossways into strips 2 cups water
½ cup frozen green beans Fresh rosemary and basil
1 15 oz. can chopped tomatoes ½ bunch cilantro
1 Tbsp. tamari (natural soy sauce) Any other veggies you like
¼ yam, cut into small pieces (optional, hold off on yam until after week 6)
Heat soup pot with oil. Add beef and sear to brown on both sides. Add onions, celery, yams and stir. Cook until tender. Add tomatoes, water, wine, and seasonings except fresh herbs. Add any other veggies you want to use. Simmer until beef is tender and all veggies are soft. Remove from heat, add fresh herbs and cilantro. Adjust seasoning to taste and serve. This is a great recipe for using leftovers.
© David and Cheryl MacDonald, 2014
Manhattan Mahi Chowder
*Another recipe brought to you by Go Figure Chef, David
This light and flavorful soup is very lean and great for weight loss, yet filling with the broth. And cooks up pretty quickly. With the cold weather still upon us, it’s nice to go home to a hot bowl of soup at the end of the day!
1 lb. mahi, cut into small pieces ½ cup red wine
2 Tbsp. butter 4 cloves garlic
2 Tbsp. olive oil 1 tsp. salt
½ onion, chopped 1 tsp. garlic salt
1 cup celery, chopped ½ tsp. pepper
1 medium zucchini, chopped ½ tsp. each: thyme and oregano
1 14 oz. can diced tomatoes 3 cups water
4 oz. tomato paste (about ½ 8 oz. can)
¼ cup tamari (natural soy sauce)
½ dropper liquid stevia ( or 2 tsp. agave; reduces acidity of tomatoes)
Saute mahi in butter, don’t overcook. Sprinkle with garlic salt. In a soup pot, saute onions and celery in olive oil. When soft, add zucchini and garlic and continue to sauté for a few more minutes.
Add remaining ingredients to veggies and bring to a low boil. Turn heat down to simmer, add fish, and simmer for 15 minutes. Adjust seasoning to taste.
(Optional: for added nutrients, add chopped spinach or kale while simmering)
©David and Cheryl MacDonald, 2014
When it’s chilly outside, there’s nothing like chili!
Warm up inside and out with this delicious chili from Go Figure chef, David.
2 Tbsp. olive oil 1 Tbsp. chili powder
1 medium onion, chopped 1 tsp. salt
2 celery stalks, chopped fine 1 tsp. garlic salt
1 pound lean ground beef 4 cloves garlic, finely chopped
15 oz. can diced tomatoes 1 tsp. Italian seasoning
6 oz. can tomato paste 1 Tbsp. balsamic vinegar
*15 oz. can black beans (optional)
1 jalapeno (remove seeds unless you like it hot)
Brown ground beef with celery and onion in olive oil. Add in remainder of ingredients and simmer on low heat for 30 minutes. Adjust seasoning to taste. The longer it sits, the richer the flavor. Serve. That’s it!
*Hold off on the black beans until you have been on the program at least 6 weeks. If you try eating them, adjust quantity and frequency to not interfere with weight loss.
©David and Cheryl MacDonald, 2013