The Fat Flush Cookbook (10 page)

Handful of fresh cilantro, chopped

Preheat oven to 350°F. In a medium pot, place chicken breasts and broth and simmer. Poach chicken until tender. When cooked, shred chicken into bite-sized pieces. Place chicken, onion, red bell pepper, artichoke hearts, garlic, olives, and lemon juice in a medium casserole dish and mix well. Cover and bake in oven for 45 minutes. Stir tomato sauce into the casserole and return to oven for 20 minutes uncovered. Mix in cilantro and serve.

Variations
:

•
For phases 2 and 3:
try replacing the cilantro with a tablespoon of fresh basil for a Mediterranean feel.

•
For phase 3:
stir in 1 tablespoon of sherry during the last 10 minutes of cooking.

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A key ingredient in Indian dishes, turmeric is a wonderful Fat Flush seasoning because it helps to tone the liver, is a blood sugar regulator, and is especially high in beta-carotene, a nutrient known to support skin health. Its musky warm aroma is very inviting. Serve with Tangy Pickled Cauliflower (
page 149
).

¼ cup no-salt-added chicken broth or 1-2-3 Chicken Broth (
page 222
)

1 medium onion, cut into ½-inch slices

1 cup mushrooms, sliced

1 pound chicken breast, boned, skinned, and cut into strips

½ cup water chestnuts

2 cups broccoli florets

2 cups cauliflower florets

1 teaspoon ground turmeric

1 teaspoon ground cumin

In a large, nonstick skillet, heat broth over medium heat. Add onion and cook until soft, about 3–5 minutes. Add mushrooms and cook until soft, about another 1 minute. Add chicken and cook an additional 5 minutes. Finally, add water chestnuts, broccoli, cauliflower, and spices. Cook until tender, another 6 minutes. Ready to serve.

Variations
:

• You may use turkey instead of the chicken.

•
For phase 3:
add 1/8 teaspoon ground saffron over the top with a squeeze of lime.

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The apricots in this dish provide a kind of lemony bite that meshes nicely with the exotic flavors of the coriander, cumin, cloves, and anise. Apricots are a good source of iron as well as other trace minerals, which makes them a lovely nutritional adjunct to any special occasion. The addition of the apricots to this dish is not for those strictly following the Fat Flushing Food Combination rules.

1 teaspoon ground coriander

1 teaspoon ground cumin

Dash of ground cloves

Dash of ground anise

¼ teaspoon cayenne

Salt to taste

1 pound turkey breast, boned, skinned, and cut into 1-inch pieces

¼ plus 1 cup 1-2-3 Chicken Broth (
page 222
), divided

½ onion, halved and thinly sliced

1 pound butternut squash, cut into 1-inch cubes

4 ounces apricots, dried, unsulfured

1 cup purified water

2 tablespoons scallions, finely chopped

In a medium bowl, place coriander, cumin, cloves, anise, cayenne, salt, and turkey and toss to coat. In a large pot over medium heat, heat ¼ cup broth. Add turkey and cook for 4–5 minutes. Add onion, squash, apricots, and remaining 1 cup of broth. Bring mixture to a boil, adding water as needed. Reduce heat to low, cover, and simmer until squash is tender. Serve hot with a sprinkle of scallions as garnish.

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No time to fuss when you come from work? Then pop this into your slow cooker or Crock-Pot before you leave for work in the morning, and you will have a comforting stew as your reward. Slow cooking over low heat makes the stew meat as tender as butter (or should I say flaxseed oil?).

1½ pounds stew meat, lean, and trimmed of all visible fat, cut into chunks

4 Roma tomatoes, cut into chunks

2 scallions, thinly sliced

1 teaspoon Fat Flush Curry Seasoning (
page 204
)

1 teaspoon cayenne

1 small head cauliflower, cut into florets

1 small head broccoli, cut into florets

1 carrot, grated

1 cup purified water

Mix all ingredients in a 3½ quart or larger slow cooker. Cover and cook on low for 6 to 8 hours until beef is cooked through and vegetables are tender.

Variations
:

•
For phase 2:
add 1 small sweet potato.

•
For phase 3:
replace 1 cup of water with 1 cup of sherry.

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When you've got time on the weekends, this stew will keep you satisfied. It is also a good slow cooker meal that will greet and meet you after work.

1 1-pound beef brisket, trimmed

2 cups 1-2-3 Beef Broth (
page 223
)

1 large onion stuck with

3 whole cloves

1 large carrot, cut into chunks

2 celery stalks with leaves, cut into 1-inch pieces

1 bay leaf

3 garlic cloves, minced

1 cup cauliflower florets

3 small carrots, cut into chunks

4 small whole onions, peeled

1 small head of cabbage, quartered

½ teaspoon cayenne

In a large kettle, sear beef brisket over medium heat until browned. Pour off fat.

Add broth, onion, large carrot, celery, bay leaf, and garlic. Cover, bring to a boil, reduce heat, and simmer 2½ hours. Remove vegetables and bay leaf—reserve for gravy. Add remaining vegetables in order given: cauliflower, small carrots, and onions. Sprinkle cabbage with cayenne, then add to pot. Cover and simmer an additional 1½–2 hours, until meat is tender and vegetables are cooked but not soggy. Transfer to serving platter.

Gravy

Mash vegetables and bay leaf set aside earlier into meat broth from kettle. Bring to a boil and reduce to desired consistency. Remove bay leaf. To serve, slice cooked brisket in 1-inch slices and surround with vegetables. Spoon gravy over brisket.

Variation
:

For phase 3:
instead of using cayenne, add 1 teaspoon powdered horseradish and salt to taste.

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Here's a delicious classic that works well with Kari's Marvelously Mashed Cauliflower (
page 143
).

1 pound lean ground beef

1 medium onion, chopped

4 garlic cloves, minced

1 green pepper, chopped

8 ounces mushrooms, sliced

1 teaspoon cayenne

½ teaspoon onion powder

½ teaspoon garlic powder

2 small carrots, grated

12 black olives, pitted and chopped

Handful of fresh cilantro, chopped

1 8-ounce can no-salt-added tomato sauce

1 14½-ounce can no-salt-added diced tomato

2 cups mashed cauliflower, as prepared in Kari's Marvelously Mashed Cauliflower

Preheat oven to 350°F. In a large, nonstick skillet, brown ground beef, onion, and garlic. When beef is nearly done, add green pepper, mushrooms, cayenne, onion powder, and garlic powder. When beef is no longer pink, transfer to a large casserole dish. Add carrots, olives, cilantro, tomato sauce, and diced tomatoes to casserole dish and mix well. Spread mashed cauliflower over the top. Bake in oven for 30 minutes. Place under broiler for 3 minutes or until browned on top.

Variations
:

• Ground turkey may be used instead of beef.

•
For phase 3:
add ½ teaspoon of salt to the casserole mixture before baking.

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This is an unusual casserole that serves up nicely with Hearty Barbecue Sauce (
page 210
). The secret here is to blanch the onions before filling them so they will hold up better when they are cooking.

4 extra large onions, peeled, cut in half crosswise, with centers removed and three layers of onions still intact

1 green pepper, chopped

1 pound lean ground beef

1 egg, beaten

1 teaspoon garlic powder

Handful of fresh cilantro, chopped

1 cup Hearty Barbecue Sauce

Preheat oven to 350°F. Blanch onion halves in hot water and set aside. Chop the onion centers to make 3/4 cup. Combine chopped onion, green pepper, ground beef, egg, garlic powder, cilantro, and ½ cup of the Hearty Barbecue Sauce. Mix well and make four large meatballs. Stuff meatballs into the four onion halves and place the top half of the onions over the meatballs, making sure there is a gap between the top and bottom of the onion. Place stuffed onions in a shallow baking pan and bake for 50–60 minutes. Baste with remaining Hearty Barbecue Sauce during the last 15 minutes of cooking.

Variation
:

Ground turkey may be used instead of beef.

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You won't be missing the beans with this chili. The mushrooms are a great bean substitute and provide lots of healthy B vitamins, which are so good for the nervous system and the skin. Accompany with a nice leafy green salad and a Fat Flush dressing of your choice.

1 pound lean ground beef

1 cup onions, chopped

4 garlic cloves, minced

1 green pepper, chopped

1 pound mushrooms, sliced

12 black olives, chopped

1 28-ounce can no-salt-added tomato puree

2 14½-ounce cans no-salt-added diced tomatoes

1 tablespoon ground fennel

1 teaspoon ground cumin

1 teaspoon garlic powder

1 teaspoon onion powder

Cayenne to taste

Juice of 1 lime

Fresh cilantro for garnish

In a large pot over medium heat, place the beef, onions, and garlic and brown until beef is nearly done. Add green pepper and mushrooms and cook until beef is no longer pink. Stir in remaining ingredients except cilantro. Bring to a boil, reduce heat, and simmer for at least 1 hour. Garnish with cilantro just before serving. Freezes well.

Variation
:

For phase 3:
add ½ teaspoon of salt to the seasonings.

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Lamb is one of my personal favorite Fat Flushing foods because it is a great source of the amino acidlike substance L-Carnitine, which is a valuable weight-loss nutrient and speeds up the rate at which the body metabolizes fat in the liver. If you can buy New Zealand lamb, all the better; New Zealand lamb is grass-fed. Lightly steamed asparagus or green beans with a drizzle of flaxseed oil or a touch of sesame oil go nicely with this lamb dish.

1 pound lean lamb, trimmed and cut into cubes

1 onion, chopped

2 garlic cloves, minced

1 green pepper, chopped

1 red pepper, chopped

1 teaspoon dried rosemary

1¼ cup 1-2-3 Beef Broth (
page 223
)

2 cups tomatoes, chopped

2 jalapeños, seeded and minced (optional)

Salt to taste

2 scallions, chopped

Preheat oven to 300°F. In a large, nonstick skillet over medium heat, place lamb, onion, garlic, peppers, and rosemary. Cook until meat is browned. Add broth, tomatoes, jalapeños, and salt to skillet and boil for 1 minute. Transfer to covered casserole and cook in the oven for 1½ hours or until meat is tender. Top with scallions and serve.

Variation
:

For special occasion:
2 tablespoons of burgundy may be added to the casserole during the last 30 minutes of cooking.

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Try this vegetarian dish as a change from meat.

¼ cup no-salt-added vegetable broth or 1-2-3 Vegetable Broth (
page 221
)

2 garlic cloves, minced

2 cups broccoli florets

1 red pepper, cut into 1-inch squares

1 cup asparagus, cut into 1-inch lengths

1 cup zucchini, halved and cut into ½-inch slices

1 carrot, thinly sliced

1 leek, cut into ¼-inch slices

1 tomato, cut into small cubes

1 pound firm tofu, washed, drained, and cut into 1-inch cubes

In a large, nonstick skillet, heat broth over medium heat. Add garlic and sauté for 1 minute. Add broccoli, red pepper, asparagus, zucchini, and carrot and stir-sauté until crisp-tender. Add leek and tomato and stir-sauté for 2 minutes. Add tofu and stir sauté until tofu is heated through.

Variation
:

For phase 3:
add salt to season or 2 tablespoons tamari.

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Salmon is a Fat Flush favorite fish, and for good reason. It is high in metabolism revving omega-3s and tasty as well. Serve with steamed broccoli (
page 127
) and drizzle with flaxseed oil and a squeeze of lemon.