The Fat Flush Cookbook (15 page)

A lovely side salad for any Fat Flush entrée of your choice, spinach is not only a terrific source of eye-nourishing lutein but is rich in potassium as well.

4 cups fresh spinach, shredded 1 cup jícama, cut into thin strips

½ cup mushrooms, sliced

2 tablespoons flaxseed oil

1 tablespoon lemon juice

¼ teaspoon Stevia Plus (optional)

⅛ teaspoon garlic powder

In a large salad bowl, combine spinach, jícama, and mushrooms and toss lightly. Mix flaxseed oil, lemon juice, Stevia Plus, and garlic powder in a jar, cover, and shake well. Pour dressing over the salad and toss lightly.

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4

Both cauliflower and broccoli belong to the cruciferous vegetable family and are rich in sulfurlike compounds that support the detoxification process. I love this salad with Limy Chicken (
page 95
).

4 cups cauliflower florets

4 cups broccoli florets

2 tablespoons apple cider vinegar

4 tablespoons flaxseed oil

1 garlic clove, minced

2 tablespoons scallions, finely chopped

½ teaspoon dried mustard

In a steamer, place the cauliflower and broccoli and steam until just under-cooked, about 6 minutes. Transfer to a bowl and let cool. In a small bowl, blend vinegar, oil, garlic, scallions, and mustard. Pour the dressing over the cauliflower and broccoli and toss.

Variation
:

For phase 3:
serve with 4 tablespoons of slivered almonds.

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4

Jícama is definitely a Fat Flush favorite! It is a crunchy alternative to cabbage and tastes similar to water chestnuts—only sweeter. Jícama is quite delicious when served raw. This slaw is perfect for packing with lunches. It's a terrific side with any fish dish but my choice would be Crispy Nonfried Fish (
page 94
).

12 ounces jícama, peeled and cut into thin strips

1 red onion, thinly sliced

1 carrot, grated

1 cucumber, cut into thin strips

1 cup parsley, chopped

½ cup apple cider vinegar

½ teaspoon dill

3 tablespoons flaxseed oil

3 garlic cloves, minced

Juice of 1 lemon

In a large bowl, place jícama, onion, carrot, and cucumber and set aside. In a jar, put parsley, vinegar, dill, flaxseed oil, garlic, and lemon juice and shake well. Pour the dressing over the jicama mix and toss lightly.

Variations
:

• Add ½ sliced whole fennel bulb for an intriguing taste sensation and substitute lime juice for the lemon.

•
For phase 3:
try adding toasted pumpkin seeds or sunflower seeds to the slaw.

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Eggplant is part of the Solanaceae family of veggies, which may have potential as major disease fighters. A decent source of potassium, I like this dish with a simple turkey burger or any kind of beef or fish or with lamb kabobs.

2 eggplants

1 garlic clove

4 tablespoons flaxseed oil

1 tomato, diced

2 tablespoons onion, minced

2 tablespoons parsley, chopped

1 tablespoon apple cider vinegar

Preheat oven to 350°F. Place eggplants on a nonstick baking dish and bake for about 1 hour. Cool, peel, and dice eggplants and set aside. In the meantime, rub a salad bowl with the garlic clove and then discard the garlic. Place diced eggplant in salad bowl and add oil, tomato, onion, and parsley. Sprinkle the vinegar over the mixture and toss well. Chill before serving.

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4

This is a wonderful side dish to accent the beef entrées or even a hearty burger. In fact, I like this dish as a topping for my scrambled eggs.

¼ cup 1-2-3 Chicken or Beef Broths (
page 222
or
page 223
)

8 ounces mushrooms, sliced

3 onions, sliced

1 garlic clove, minced

1 teaspoon lemon juice

In a medium skillet, heat broth over medium-high heat. Add mushrooms, onions, and garlic. Cook until onions are translucent and tender. Add lemon juice. Serve.

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This simple veggie dish complements and dresses up plain broiled fish, chicken, or beef. I serve it most often as a side with Chicken with Dill (
page 98
) and even eat the leftovers with Crispy Potato Skins (
page 166
).

½ cup 1-2-3 Vegetable Broth (
page 221
)

¼ cup scallions, chopped

2 garlic cloves, minced and divided

1 pound zucchini cut into ½-inch slices

8 ounces Muir Glen Peeled Tomatoes

¼ teaspoon cayenne

1 tablespoon fresh parsley, chopped

In a large, covered saucepan, sauté scallions and 1 garlic clove in broth until lightly browned. Add zucchini and cook until tender. Add tomatoes, cayenne, and parsley, cooking over low heat and stirring occasionally for about 30–40 minutes. Add remaining garlic clove and cook uncovered for about 7 minutes.

Variation
:

For phases 2 and 3:
add ½ teaspoon dried basil and ½ teaspoon dried oregano with the cayenne.

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4

This is a very therapeutic as well as tasty dish. In Asian medicine the burdock is a revered blood cleanser and blood builder. It is found in many mainstream grocery stores, health food stores, or Asian markets. This dish is also good for your reproductive system.

4 tablespoons 1-2-3 Vegetable Broth (
page 221
)

2 medium burdocks, cut into thinly sliced shavings

4 small carrots, cut into thinly sliced shavings

Dash of dried ginger

Fresh parsley for garnish

In a large skillet, heat the broth over medium-high heat. Sauté burdock, carrots, and ginger for about 4 minutes or until tender-crisp. Serve warm and garnish with fresh parsley.

Variation
:

For Special Occasion:
add ¼ teaspoon tamari.

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I am a big fan of okra. Lightly steamed (see Steaming Chart on
page 129
), it can be eaten just like green beans and makes a wonderful natural thickener for stews and soups. Plus, it has the added health benefits of easing constipation and lubricating the intestinal tract. Serve with Simply Baked Fish (
page 85
).

1½ cups okra, cut into ½-inch lengths and steamed

½ cup tomatoes, chopped

1 teaspoon dried dill

Put the okra, tomatoes, and dill in a pot and simmer for 5 minutes.

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Many people don't realize how calcium-rich green, leafy veggies really are! Choose from kale, collards, spinach, chard, and escarole. These glorious greens will do any entrée proud.

2 pounds assorted greens, trimmed and cleaned

2 cups purified water

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

1 onion, sliced

2 garlic cloves, minced

Juice of 1 lemon

4 tablespoons flaxseed oil

Place greens in a pot and add water to cover. Bring to a quick boil and then lower heat, simmer, cooking greens until barely tender, about 5–8 minutes depending upon toughness of greens. Drain, chop, and set aside. Heat broth in saucepan and sauté onion and garlic over low heat until tender. Quickly add greens to saucepan, reducing heat to low, and cook greens until tender. Dish greens into a bowl; add lemon juice and flaxseed oil and toss. Serve warm or at room temperature.

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4

Like the Simply Grilled Mushrooms and Onions (
page 135
), I personally enjoy this dish with eggs. I know you will enjoy it with Fragrant Fat Flush Meatballs (
page 113
).

4 large bell peppers (combination of colors), halved, seeded, and membranes removed

8 garlic cloves

2 cups purified boiled water

1 tablespoon flaxseed oil

½ cup parsley, chopped

½ cup scallions, chopped

Preheat broiler. Broil peppers on nonstick baking sheet, turning constantly until skin has browned. Remove the peppers and set aside in a paper bag for about 15 minutes. Peel skin from peppers and cut into long thin strips. Dry thoroughly with paper towels. Place garlic in a bowl with boiled water for 15 minutes. Cool and remove skins. Place garlic, oil, parsley, and scallions in a blender and blend to make a paste. Toss paste with peppers and refrigerate for 1 hour before serving.

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Brussels sprouts really did originate in Brussels, Belgium. They contribute many disease-fighting chemicals to the diet and are a fair source of beta-carotene, which is so helpful for immunity. They go well with just about any fish, meat, or poultry entrée.

1 pound Brussels sprouts, trimmed of outside leaves

1 cup 1-2-3 Chicken Broth (
page 222
)

1 medium onion, finely chopped

2 teaspoons Fat Flush Curry Seasoning (
page 204
)

Put all ingredients into a medium-sized pot. Bring to a quick boil, then simmer for about 15 minutes or until liquid cooks down. As liquid starts to thicken, gently coat Brussels sprouts with liquid glaze on all sides. Serve warm.

Variation
:

Instead of the Brussels sprouts, try other members of the cancer-fighting cruciferous food family like broccoli, cauliflower, and cabbage.

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4

The cauliflower is the special ingredient here, and you won't even miss potatoes if you are on phases 1 and 2. Serve with Beef Stroganoff (
page 111
) or My Mother's Meatloaf (
page 118
).

1 small onion, chopped

1 green pepper, chopped

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

2 cups cooked cauliflower, diced

¼ teaspoon dried dill

½ teaspoon garlic, minced

In a nonstick skillet, sauté onion and green pepper in broth for about 5 minutes over medium heat. Add cauliflower and toss until heated through. Add dill and garlic. Transfer to a bowl and mash. Serve hot.

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This recipe has become the Fat Flush answer to mashed potatoes and white rice. It appears as an accompaniment to several of the entrees like Fat Flush Shepherd's Pie (
page 79
).

1 medium head cauliflower, cut into florets

1 cup purified water

2 garlic cloves, minced

1 teaspoon fresh chives, chopped

½ teaspoon onion powder

½ teaspoon fresh parsley, chopped

1 tablespoon 1-2-3 Chicken or Beef Broth (
page 222
or
page 223
)

In a medium pot, place cauliflower with water and bring to a quick boil. Lower heat to simmer and cover. Cook for an additional 12 minutes or until soft. Drain, transfer cauliflower to a bowl, and mash. Blend in garlic, chives, onion powder, parsley, and broth with the mashed cauliflower. Serve hot.

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Celery root, or celeriac, looks like an aged, brown turnip. It is a natural diuretic and digestive aid and supports the lymph and nervous systems. Serve with Veal Medallions with Mushrooms and Garlic (
page 117
).

4 medium celery root (celeriac), skin removed and cut into ½-inch cubes

4 garlic cloves, minced

½ teaspoon onion powder

½ cup 1-2-3 Chicken or Beef Broth (
page 222
or
page 223
)

1 tablespoon fresh parsley, chopped

Place all ingredients in a nonstick saucepan and bring to a quick boil. Reduce heat, cover, and simmer for 25 minutes, stirring occasionally. Add more broth if needed. Remove from heat and mash. Sprinkle with parsley for garnish.

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A potent natural diuretic, asparagus is a source of carotenoids and vitamin E. Serve with broiled lamb chops or Lamb Kebobs (
page 122
).

1 pound asparagus spears, trimmed

Juice and zest of 1 lemon

¼ cup flaxseed oil

¼ cup apple cider vinegar