hey kash- i will post the exact recipe but basically its a bunch of veggies (sqush, carrots, okra, cabbage-whatever you like) and you simmer in a pot with chicken broth or V8 for a couple of hours- let me find the exact recipe and i will post it. 8 lbs is fabulous! i really want to start losing soon- going to be tugh around the holidays but i am committed to dropping some pounds!