The Fat Flush Cookbook (18 page)

1 apple, cored and cut into rings

Dash of cloves

Preheat the grill to medium high, coating racks with nonstick cooking spray. Season apple rings with cloves. Place apple rings directly on grill racks turning until fruit is hot and streaked with brown, about 5–7 minutes.

Variations
:

•
For phase 1 or 2:
you may replace the apple with a peach or a nectarine.

• For phase 3, you may replace the apple with a pineapple that is cut into rings. Drizzle the rings with a bit of butter seasoned with a dash of dried mint. Same grilling time. Or simply splash some rum over the pineapple before grilling.

•
For phase 3:
you may also try a combo of honeydew and cantaloupe chunks, drizzled with a light butter and mint seasoning, but reduce the grilling time to about 3 minutes.

•
For Special Occasion:
mango and papaya would work very nicely, too. Grilling time with these fruits is about 4 minutes.

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Phase 3 fruits are delicious when grilled, and you can get pretty creative with the combinations. However, be mindful of the portions allowed when you mix and match.

½ banana

½ cup cantaloupe chunks

½ cup pineapple chunks

1 cup strawberries

4 skewers

Preheat the grill to medium high and coat racks with nonstick cooking spray. Make kebabs by alternating banana with cantaloupe, pineapple, and strawberries on the skewers. Place kebabs on the grill rack and cook for about 1½ minutes on each side or until golden.

Variations
:

• Substitute a kiwi for the strawberries.

•
For Special Occasion:
try ½ mango instead of the strawberries for a tropical twist. Splash with rum before grilling.

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This Mediterranean-style pâté is chock-full of soluble fiber, which is helpful in keeping cholesterol levels low. It tastes great with your favorite veggies or as a salad dressing (just thin it with water) on fresh, leafy greens alongside the Artichoke Frittata (
page 69
) or on an egg dish of your choice.

1 cup cooked or canned chickpeas (garbanzos), drained, reserving liquid

3 tablespoons onion, chopped

3 tablespoons parsley, chopped

1 garlic clove, minced

1 teaspoon dried basil

½ teaspoon oregano

¼ teaspoon ground cumin

2 tablespoons lemon juice

1 tablespoon liquid from chickpeas

Place all ingredients in a food processor or blender and blend well. Add more liquid if needed.

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The avocado is a vegetarian source of protein, potassium, and vitamin E. Its high content of the heart-smart monounsaturated omega-9 fatty acids makes this a fruit that's safe to eat. Thinned down with a bit of water to the desired consistency, this zesty dip can double as a salad dressing.

1 small ripe avocado, peeled, pitted, and mashed

¼ cup scallions, finely chopped

¼ cup cilantro, chopped

1 tablespoon lemon juice, freshly squeezed

2 tomatoes, seeded and finely chopped

½ teaspoon ground cumin

½ teaspoon cayenne

1 tablespoon flaxseed oil

Place all ingredients in a large bowl and blend well. Serve with veggies for dipping. Use such veggies as snow peas, jicama, or endive leaves.

Variation
:

You may substitute olive oil for the flaxseed oil. Or try adding the seeds of ½ or 1 small pomegranate for a taste treat.

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This basic yogurt dip goes well with pungent veggies for dipping, like radishes (especially daikon, which is good for breaking down fat) and yellow, green, and red fresh pepper strips.

1 cup plain, whole milk yogurt

2 tablespoons fresh lemon juice

¼ cup leek, minced

1 teaspoon dried dill

Combine yogurt, lemon juice, leek, and dill. Chill.

Variations
:

• Replace leek with scallions and add ½ teaspoon of dried horseradish.

• For a curry-type flavor, replace leek and dill with ¼ teaspoon ground cumin and ¼ teaspoon ground turmeric.

• For garlic lovers, replace leek and dill with 2 mashed garlic cloves.

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This is an easy-to-assemble dip rich in dairy calcium. Endive leaves and yellow squash rounds make great vegetable dippers.

1 cup low-fat cottage cheese

3 tablespoons fresh lemon juice

1 tablespoon onions, chopped

2 teaspoons fresh parsley, chopped

½ teaspoon garlic powder

½ teaspoon onion powder

Blend all the ingredients in a blender until smooth. Chill at least 1 hour before serving.

Variation
:

For a Southwestern kick, seed, stem, and chop 1 jalapeño pepper and ¼ cup cilantro into dip.

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I first learned about this recipe many years ago from my clients in southern California. It is a good, healthy spread (yogurt is filled with beneficial bacteria that aid digestion and protect against pathogens), which is delightful on a slice of toast or simply by itself.

2 cups plain, whole milk yogurt

Dash of ground nutmeg

Dash of ground cinnamon

Dash of ground cardamom

Line a colander with cheesecloth and place colander in a bowl. In another bowl, mix the yogurt with the nutmeg, cinnamon, and cardamom. Pour the yogurt mixture onto the cheesecloth. Place in the fridge, cover, and let drain overnight.

Variation
:

Add ¼ teaspoon vanilla extract for an interesting flavor.

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This is a good make-ahead snack when you need some crunch. I personally add a tablespoon or two of this basic mix to plain yogurt or cottage cheese. Nuts are a great source of essential and healthy fatty acids and provide extra vitamin E, fiber, and satiety at snack times.

2 tablespoons butter

½ cup almonds

½ cup pecans

½ cup walnuts

½ cup pumpkin seeds

¼ teaspoon cayenne

⅛ teaspoon ground cinnamon

⅛ teaspoon ground ginger

Melt butter in a medium skillet over medium heat. Add all ingredients to skillet, stirring constantly to blend making sure to coat nuts evenly with spices. Cook until nut mixture is lightly golden brown and toasted, about 6 minutes. Remove from heat and let cool. Store in airtight container.

Variation
:

For a Special Occasion:
add in ¼ cup raisins or a mixture of ¼ cup chopped, dried apricots, dates, or figs.

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These are quite addictive, so be careful on the quantities. This is a great snack for the kids, by the way.

1 can (15-ounce) chickpeas, rinsed well and drained

1 tablespoon sesame oil

¼ teaspoon ground ginger

¼ teaspoon ground coriander

¼ teaspoon ground cumin

Preheat oven to 400°F. In a bowl, mix the chickpeas with the oil and spices. Place on a nonstick baking sheet sprayed with nonstick cooking oil.

Bake about ½ hour or until chickpeas are golden and crunchy.

Variation
:

You may substitute olive oil for sesame oil.

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This easy-to-make, guilt-free pizza snack is surprisingly satisfying and filling.

1 slice Ezekiel 4:9 bread, toasted

4 tablespoons no-salt-added tomato sauce

1 ounce mozzarella cheese from part skim milk, grated

Dash of garlic powder

Dash of ground fennel

Dash of dried oregano

Preheat oven to 300°F. Place bread on nonstick cookie sheet. Add oregano to tomato sauce and spread on bread. Sprinkle with garlic powder and fennel. Add cheese. Bake for about 8 minutes or until cheese is melted.

Variation
:

Sauté ½ cup onions and mushrooms in chicken broth and add as topping to pizza.

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The most easily digested nuts, chestnuts are really a starchy vegetable. One of my favorite fall and winter snack treats, roasted chestnuts make me think of New York, where vendors sell them on wintry days.

12 chestnuts, rinsed and dried

Preheat oven to 425°F. Cut an X on the side of each chestnut where it is most flat. Place on a nonstick baking sheet in a single layer. Roast in oven for about 20–25 minutes or until chestnuts are tender, turning occasionally. Remove from oven and cool before peeling off the outer and inner shell.

Variation
:

Chestnuts go well with a dash of cloves, allspice or nutmeg. They are a nice addition to brown rice as a side dish to an entree.

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These shrimp puffies may seem a bit decadent, but they are delightfully Fat Flush– friendly.

1 egg white

2 tablespoons Spectrum Naturals organic mayonnaise

1 teaspoon garlic powder

½ cup shrimp, cooked and finely chopped

10 large daikon radish rounds

Preheat broiler. In a small bowl, beat egg white until soft peaks form. In another bowl, mix mayonnaise, garlic powder, and shrimp. Fold shrimp mixture into egg white. Place spoonfuls on daikon rounds. Spray nonstick baking sheet with nonstick cooking spray. Broil until golden.

Variation
:

Substitute any type of seafood for the shrimp. Lobster, scallops, and crab make good puffies, too.

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There is no doubt about it. Dressings can transform simple proteins, salads, veggie side dishes, and fruity desserts into true gourmet delights. You will find flaxseed oil predominating in many of these dressings because it is a staple in all three phases. Just remember it is sensitive to air, heat, and light so try to consume these homemade dressings within a couple of days. Flaxseed oil's nutty flavor is enhanced with aromatic Fat Flush herbs as well as a bit of lemon, lime, and/or apple cider vinegar to aid digestion. Most of these dressings are so easy and fast that you can make them on a daily basis.

By the way, you'll find that mustard is a frequent ingredient in these dressings—not only because of its pungent bite, but because dried mustard has the ability to raise metabolism. (One teaspoon of dried mustard has a 25 percent metabolism-raising effect.)

RECIPES

The Basic Fat Flush Salad Dressing

Fat Flush Vinaigrette

Cilantro-Lime Vinaigrette

Pass the Flax Dressing

Fat Flush French Dressing

Emerald Greens Dressing

Creamy Lemon-Lime Yogurt Dressing

Nutty Avocado Dressing

Garlicky Avocado Dressing

Cinnamon Yogurt Dressing

California Guacamole Dressing

Minty Sesame Dressing

Not just for salads, this dressing can be drizzled over steamed veggies. When drizzled over cooked vegetables, the flaxseed oil takes on a buttery taste. (Please see the Fat Flush Vegetable Steaming Guide on
pages 128
–130 for some varied veggie ideas.)

4 tablespoons flaxseed oil

2 tablespoons apple cider vinegar

2 tablespoons fresh lemon juice

1 teaspoon fresh parsley, chopped

Put all ingredients in a small jar, cover, and shake vigorously until mixed. Use immediately or refrigerate for up to 4 days.

Variations
:

•
For phase 1:
Add ½ to 1 teaspoon of ground fennel, ground anise, ground coriander, or ground cumin.

•
For phase 2:
Add ½ to 1 teaspoon of dried basil, dried oregano, dried mint, or dried rosemary.

•
For phase 3:
Add ½ to 1 teaspoon of dried tarragon, dried thyme, or saffron.

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Here's an idea for a dressing you may want to try when you don't want to use your daily flaxseed for smoothies, let's say, and snacks. This goes well on just about anything green.

5 tablespoons 1-2-3 Chicken Broth (
page 222
)

1 garlic clove, minced

1 tablespoon apple cider vinegar

1 tablespoon fresh lemon juice

1 tablespoon fresh parsley, chopped