How much do YOU want to lose?
With The Swedish Diet® you could experience an average weight loss of 3-5 lbs per week. This makes The Swedish Diet® a great method for anyone who wants to lose weight, no matter how much you're looking to lose.
* Based on the study "Effect of a short term dietary supplement combination program on weight management, adipose tissue,
cholesterol and triglycerides in overweight adults." 2007
2 medium/large tomatoes
1/4 cup finely chopped almonds
2 tablespoons chopped parsley
1 teaspoon minced garlic
1/4 teaspoon salt or seasoned salt
4 teaspoons olive oil
Heat oven to 350 degrees. Cut tomatoes in half. Scoop out seeds. Place on a lightly greased baking dish or glass pie plate. Bake tomatoes 10 minutes. Meanwhil, combine almonds, chopped parsley, garlic and salt. Remove tomatoes from oven and pour off liquid. Top each tomato half with 1/4 of the bread crumb mixture. Drizzle 1 teaspoon oil of over each tomato half and return to oven and bake about 15 minutes or until tomatoes are tender. Can be served warm or at room temperature.
Grilled Asparagus Salad
28 large asparagus
1 1/2 heads radicchio, sliced
1 head romaine, sliced
1 basket of clover or alfalfa sprouts
6 cherry tomatoes, quartered
Trim off bottoms of asparagus. Grill for several minutes until tender crisp. May also be steamed in place of grilling. Arrange asparagus on bed of lettuce and radicchio. Garnish with cherry tomato and sprouts.
Butternut Squash Soup
Makes 5-8 oz. servings
1 medium butternut squash (about 1 1/2 lbs)
1 teaspoon cold-pressed oil
1 small onion, diced
1 carrot, chopped
2 stalks celery, chopped
1 teaspoon ground cinnamon
1 teaspoon ground allspice
1/8 teaspoon ground cloves
6 cups vegetable stock
Sea salt to taste, optional
Black pepper to taste
8 chive or parsley sprigs for garnish
Cut squash in half and seed. Bake squash on a bake sheet; cut sides down, in a 350 degree oven for 1-1 1/2 hours, or until tender when pierced with a knife. Let cool. Peel away skin and discard. In a large, heavy saucepan, sauté onion with oil over medium heat, until onion is translucent.
Add chopped celery and carrot. Cover and cook, stirring frequently, until soft. Add cooked squash and spices. Stir in broth and simmer, covered for 20 minutes. Puree soup in a blender or food processor until smooth. Season with salt and pepper. Serve immediately in warmed bowls. Garnish with a sprig of parsley or chives.
Turkey Vegetable Soup
3 pounds fresh tomatoes
3 cups chicken or vegetable broth
4 bay leaves
1/2 cup sun-dried tomatoes
1 cup baby carrots, diced
2 cups broccoli florets
2 pounds turkey breast
4 garlic cloves
4 tablespoons fresh basil, minced
1/2 teaspoon black pepper
Put peeled and diced tomatoes (if using fresh), broth and bay leaves into a 6 quart pot. Bring to a boil, reduce heat to simmer, and cook for 5 minutes.
Cut sun-dried tomatoes into small bits and put in pot, or put in 1 cup of water to rehydrate, let set for 20 minutes, and then swirl in the blender until they begin to be cut into small pieces (not smooth). Add then to the soup pot, along with baby carrots. Bring to a boil and cook for 15 minutes.
Add broccoli, bring to a boil, and cook for another 15 minutes. While soup is cooking, spray a frying pan with vegetable spray and crumble ground turkey into pan. Cook until all signs of pink are gone. Blend garlic cloves and basil in blender with 1/4 cup of water. Just enough to mince garlic and basil. Add basil/garlic mixture and pepper to soup pot.
Mix together and let cook for about 5 to 10 minutes. Add cooked ground turkey. Serve immidiately in warmed bowls.
Swedish Diet Gazpacho
2 1/2 pounds very ripe tomatoes, seeded
4 cups vegetable juice
1 cup seeded diced cucumber
1 cup diced green bell pepper
1 cup diced red bell pepper
1/2 cup diced red onion
1 green onion, finely chopped
1/4 fresh lime juice
2 tablespoons finely chopped Italian flat-leaf parsley
1 teaspoon garlic paste or minced garlic
Roughly chop tomatoes in food processor. Transfer to large bowl and stir in remaining ingredients. Cover and refrigerate until chilled.
Lemon Salmon with Spinach and Asparagus
4 (6 ounce) salmon fillets
1/4 cup extra-virgin olive oil
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper
1 tablespoon minced fresh rosemary leaves
8 lemon slices (about 2 lemons)
1/4 cup lemon juice (about 1 lemon)
4 pieces of aluminum foil
2 pounds fresh baby spinach, stems trimmed
16 stalks of asparagus
lemon wedges for garnish
Brush top and bottom of salmon fillets with olive oil and season with salt, pepper, and rosemary. Place each piece of seasoned salmon on a piece of foil large enough to fold over and seal.
Top the each piece of salmon with 2 lemon slices, 1 tablespoon of lemon juice. Wrap up salmon tightly in the foil packets. Place a grill pan over medium-high heat or preheat a gas or charcoal grill.
Place the foil packets on the hot grill and cook for 10 minutes for a 1-inch thick piece of salmon. Steam spinach until wilted and cook asparagus in sauté pan with 1 cup water until tender. Serve salmon on bed of steamed spinach and asparagus.
Lemon Garlic Chicken
1 pint or 2 1/2 cups chicken stock
20 big garlic cloves
2 tablespoons olive oil
8 chicken thighs
1 lemon, peeled, seeded, thinly sliced
Salt and pepper, freshly ground
Fresh parsley to garnish
Serve with crisp green salad
Preheat oven to 375°F. In a casserole, bring stock to boil. Add garlic and simmer uncovered 40 minutes. Meanwhile, heat butter and oil in large skillet and cook chicken thighs till golden. Place chicken in oven dish. Cook in oven 40-45 minutes. Garnish with parsley and serve with crisp green salad.
Spicy Grilled Lime Shrimp
3 tablespoons Cajun seasoning
2 lime, juiced
1 tablespoon vegetable oil
1 pound peeled and de-veined medium shrimp (30-40 per pound)
Mix together the Cajun seasoning, lime juice, and vegetable oil in a resealable plastic bag. Add the shrimp, coat with the marinade, squeeze out excess air, and seal the bag. Marinate in the refrigerator for 20 minutes. Preheat an outdoor grill for medium heat, and lightly oil the grate. Remove the shrimp from the marinade, and shake off excess. Discard the remaining marinade. Cook the shrimp on the preheated grill until they are bright pink on the outside and the meat is no longer transparent in the center, about 2 minutes per side.
Jalapeno-Lime Chicken Serves 4
½ cup orange juice
¼ cup lime juice
½ teaspoon ground cumin½ teaspoon minced garlic
2 jalapeno peppers, seeded and minced
4 skinless, boneless chicken breast halves
Whisk together the orange juice, lime juice, cumin, garlic, and jalapeno pepper in a bowl; pour into a re-sealable plastic bag. Add the chicken breasts, coat with the marinade, squeeze out excess air, and seal the bag. Marinate in the refrigerator 2 to 4 hours.
Preheat the oven’s broiler and set the oven rack about 6 inches from the heat source. Remove the chicken from the marinade and shake off excess. Discard the remaining marinade. Place the chicken on a broiling pan.
Broil the chicken breasts until no longer pink in the center and the juices run clear, about 15 minutes. An instant-read thermometer inserted into the center should read at least 165 degrees F (74 degrees C).
Marinated Tuna Steak Serves 4
1/4 cup orange juice
1/4 cup soy sauce
2 tablespoons olive oil
1 tablespoon lemon juice
2 tablespoons chopped fresh parsley
1 clove garlic, minced
1/2 teaspoon chopped fresh oregano
1/2 teaspoon ground black pepper
4 (4 oz) tuna steaks
In a large non-reactive dish, mix together the orange juice, soy sauce, olive oil, lemon juice, parsley, garlic, oregano, and pepper. Place the tuna steaks in the marinade and turn to coat. Cover, and refrigerate for at least 30 minutes.
Preheat grill for high heat. Lightly oil grill grate. Cook the tuna steaks for 5 to 6 minutes, then turn and baste with the marinade. Cook for an additional 5 minutes, or to desired doneness. Discard any remaining marinade.
Chicken Romaine Roll Ups
I chicken breast, cooked and boned
1 large tomato, coarsely chopped
1 small yellow pepper sliced into matchsticks
1 tablespoon red onion, sliced
1 cup alfalfa or clover sprouts
1 teaspoon Spicy Brown mustard
1 head romaine lettuce, washed and dried
Slice chicken breast into 8 long strips. Arrange 8 large lettuce leaves on a large plate to form a flower. Add chicken to each along with a dap of mustard. Top with tomatoes, peppers and sprouts. To eat, roll up the lettuce leaf around the filling burrito-style.
Swedish Diet Garden Salad
Serves 4 to 6
4 cups salad greens of your choice
1 large tomato, sliced, or 1 box cherry tomatoes
½ English cucumber, sliced
½ bell pepper, red, yellow or orange
5 radishes, thinly sliced
salt and pepper to taste
3 tablespoons balsamic or red wine vinegar
Toss all ingredients into a large salad bowl. Drizzle with lemon or vinegar to taste.