Sweet corn ผ cup
Cabbage ผ cup shredded
Carrot ผ cup finely chopped
Potato 1 Medium
Spinach 1 cup boiled and pureed
Whole wheat flour 1 ฝ tbsp
Olive oil for saut้ing
For Vegetable Stock:
Oil 2 tablespoons
Bay leaf 1
Onion 1 medium
Carrot 1 medium
Celery 2 inch piece
Black peppercorns 6-8
Salt to taste
How To ?
For the vegetable stock, heat oil in a
deep non stick pan. Add bay leaf. Roughly chop onion and add.
Slice carrot and add. Roughly chop cabbage and add. Roughly
chop celery and add and saut้ for 2-3 minutes.
Add peppercorns and 5 cups of water and salt and mix well. Let
the mixture boil for ฝ hour. Strain and use.
For the soup heat oil in another deep non-stick pan. Chop
onion and add. Add carrot and mix. Chop potato and add and saut้
everything for 2-3 minutes.
Add whole wheat flour and saut้ till raw smells disappear.
Drain sweet corn and rinse in fresh water.
Strain the vegetable stock and add 2 cups of it gradually to
the vegetables, stirring continuously so as to avoid lumps.
Add salt, black pepper powder, cabbage and corn and mix well.
Cook for 2 minutes.
Add milk and mix well. Add spinach and mix well. Cook for 1-2
protein at every meal, including breakfast.
Eliminate wheat- and flour-based products for the time being.
Reduce starch to one portion a day, and don't eat that portion during your
Apples, pears, plums and berries all are good choices. Bananas are not.
Reduce or eliminate dairy for the time being, especially cow's milk.