The Fat Flush Cookbook (19 page)

1 teaspoon dried mustard

Put all ingredients in a small jar, cover, and shake vigorously until mixed. Use immediately or refrigerate.

Variations
:

•
For phase 1:
Add a few drops of unsweetened cranberry juice concentrate and ¼ teaspoon Stevia Plus for a cran vinaigrette.

•
For phase 2:
Add ½ teaspoon dried basil to seasonings.

•
For phase 3:
Substitute 1 cup of water and ¼ cup sherry or white wine for the chicken broth, while increasing vinegar to ¼ cup. Now you have a marinade for chicken, fish, beef, and tofu!

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This vinaigrette may be used to quickly add zip to any simple tuna, salmon, or shrimp dish. Add more veggies as a side to this dish and you have lunch or dinner in minutes.

½ cup scallions, chopped

2 tablespoons fresh lime juice

2 tablespoons fresh cilantro, chopped

½ teaspoon dried mustard

2 tablespoons flaxseed oil

Combine scallions, lime juice, cilantro, and mustard in a medium bowl. Whisk in flaxseed oil. Use immediately or refrigerate in a small jar for up to 4 days.

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I like this drizzled onto greens—kale, turnip greens, watercress, or escarole.

4 tablespoons of flaxseed oil

3 tablespoons fresh lemon juice

2 garlic cloves, minced

1 teaspoon fresh parsley, chopped

½ teaspoon dried mustard

Place all ingredients in a small jar, cover, and shake vigorously until mixed. Use immediately or refrigerate in a small jar for up to 1 week.

Variations
:

• Add a grated cucumber, chopped chives, and dash of cayenne for a kick.

•
For phase 3:
turn this into a sautéing liquid by substituting olive oil for the flaxseed oil.

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Here's a dressing you can prepare several days ahead of time. The Fat Flush Catsup (
page 206
) is an integral ingredient in this dressing. Please keep this dressing refrigerated after you use it because of the fragility of flaxseed oil. This is a perfect fancy dressing for company. Try drizzling it over plain old baked chicken or fish for an epicurean delight.

1 cup flaxseed oil

½ cup Fat Flush Catsup

1 teaspoon Stevia Plus

⅓ cup apple cider vinegar

½ teaspoon dried mustard

2 garlic cloves, minced

Place all ingredients in a blender and mix well. Transfer to a small covered jar and use immediately or store in the fridge for up to 1 week.

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This is great with leafy greens, chopped fresh veggies, or any of the Fat Flush seafood entrees.

4 tablespoons of flaxseed oil

1 tablespoon apple cider vinegar

4 tablespoons green pepper, chopped

½ teaspoon dried dill

1 tablespoon fresh parsley, chopped

1 tablespoon onion, chopped

Place all ingredients in a small jar and shake vigorously until mixed. Use immediately or store in the fridge for up to 4 days.

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Using yogurt instead of flaxseed, olive, sesame, or grape seed oil in dressings allows you to use these flavorful oils instead for drizzling or cooking. The Creamy Lemon-Lime Yogurt Dressing goes well with the Creamy Lemon-Lime Crab Salad (
page 68
).

1 cup plain, whole milk yogurt

1 tablespoon fresh lemon juice

1 tablespoon fresh lime juice

½ teaspoon dried mustard 1 small onion, grated

1 teaspoon dried basil

⅛ teaspoon cayenne

1 garlic clove, minced

Combine all ingredients in bowl. Cover and refrigerate for at least 30 minutes before using. May be stored in fridge for up to 1 week.

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Avocados, with their buttery smooth consistency, make delicious dressings for both vegetable salads and fruit salads. Here I have added some omega-3 rich crunch with the pumpkin seeds and the toasted wheat germ. The avocado picks up the flavor of the foods it is combined with.

2 ripe avocados, peeled, pitted, and mashed

4 tablespoons toasted pumpkin seeds, chopped

3 tablespoons toasted wheat germ

2 tablespoons lime juice

Mix all ingredients together in a small bowl until well blended. Use immediately or store in fridge for up to 4 days.

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This makes a great accompaniment to Warm Thai Lamb Salad (
page 71
).

2 small avocados, peeled, pitted, and mashed

2 garlic cloves, minced

4 tablespoons fresh lemon juice

4 tablespoons flaxseed oil

Mix all ingredients together in a bowl until well combined. Use immediately or store in fridge for up to 4 days.

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This is a great dress-up for simple fruit desserts. Why not enjoy it over Saucy Rhubarb (
page 249
), Baked Cranberry Apples (
page 250
), or Spiced Vanilla Peaches (
page 256
)?

1 cup plain, whole milk yogurt

½ teaspoon vanilla extract

1 teaspoon Stevia Plus

Lemon zest

¼ teaspoon ground cinnamon

Pinch of ground nutmeg

Mix all ingredients together in a bowl and chill. Store in fridge for up to 1 week.

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I especially like this over main dish salads featuring shrimp, crab, or scallops. It also makes a great dip.

1 avocado, sliced

½ red onion, sliced

1 tablespoon fresh lemon juice

1 tablespoon fresh cilantro, chopped

1 garlic clove, minced

2 tablespoons grape seed oil or olive oil

2 tablespoons apple cider vinegar

1½ tomato, chopped

Place all ingredients, except ½ chopped tomato, in a blender and blend until smooth. Pour into a small bowl and mix in remaining chopped tomato.

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This is a great, nutty-flavored dressing to drizzle on steamed broccoli, cauliflower, cabbage, or string beans (
pages 128
–130). The Minty Sesame Dressing is a perfect accompaniment to the Lamb Salad with Mint (
page 72
).

¼ cup sesame oil

3 tablespoons fresh lemon juice

2 tablespoons onion, chopped

1 teaspoon toasted sesame seeds

1 teaspoon fresh mint, chopped

Place all ingredients in a blender. Blend until smooth.

Variations
:

• Try substituting olive oil for the sesame oil.

• Use toasted pumpkin seeds instead of the sesame seeds.

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Condiments represent the spice of life and are perfect toppings, coatings, seasonings, accompaniments, and spreads for Fat Flush breakfast foods, entrées, veggies, snacks, and sweet indulgences. The original Fat Flush Catsup and the newly created Cran-Jewel Catsup are good on absolutely everything. I guess you can say that's also true of the salsas, sauces, and pestos.

Adding these unusual condiments to your meals, as you probably know by now, isn't just for taste appeal but for health. I am sure you will want to try your own hand at being creative with these various condiments. For example, you can roll and coat all kinds of Fat Flush fruits and veggies, with the Omega-rich toasted and ground flaxseeds for a heart-smart, fiber-filled crust. You can also dress up veggies (eggplant, squash, okra) and fish, poultry, beef, and tofu with the flax and Fat Flush Bread Crumbs.

I think that you will find that even a single addition of one of the condiments can perk up a meal. I personally enjoy the Fat Flush Curry Seasoning or West Indian Seasoning when I need a zesty lift for my dips and sauces. I especially like the Minty Dill Pesto on plain tuna or salmon when I don't have time to fuss.

If you make up condiments ahead of time, you can always use them as easy snacks between meals. Between lunch and dinner, I typically grab a handful of nuts (though not until Phase 3) to keep me going before supper and have even been known to relish the Home Made Salsa as a between-meal pick-me-up.

RECIPES

Toasted Flaxseeds

Toasted Nuts or Seeds

Fat Flush Bread Crumbs

Fat Flush Curry Seasoning

Fat Flush West Indian Seasoning

Fat Flush Catsup

Fat Flush Cocktail Sauce

Homemade Salsa

Pico de Gallo Sauce

Cran-Jewel Catsup

Hearty Barbecue Sauce

Special Occasion Instant Spice Rub

Quick Cran-Raspberry Sauce

Greek Tszitziki Sauce

Minty Dill Pesto

Basil Pesto

Clove-Scented Flaxseed Oil

Cinnamon-Scented Flaxseed Oil

Flaxy Butter Spread

Dilled Butter Spread

French Butter Spread

Cilantro Butter Spread

Flaxy Syrup

Toasted and ground flaxseeds are a perfect Fat Flush accompaniment to yogurt, cottage and ricotta cheeses, cereal, and salads and are a crunchy coating for cutup fruit!

Remember: You are allowed 2 tablespoons per day of ground flaxseeds. If you choose to use the Toasted Flaxseeds as a topping or coating for foods, these will still count as your 2 tablespoons per day of flaxseed fiber and so, accordingly, eliminate flaxseed from the Long Life Cocktail (and if you are using the psyllium, eliminate it there as well).

1 cup whole flaxseeds

Preheat oven to 250°F. Spread flaxseeds on a baking sheet and place in oven. Bake for 15–20 minutes until crispy. Grind in a flaxseed or coffee grinder. Store in fridge or freezer.

Variations
:

• For all phases, you may season with a dash of onion powder, garlic powder, and cayenne, the Fat Flush Curry Seasoning (
page 204
). Or you may blend cloves, cinnamon, and anise for a sweeter touch.

•
For phase 2:
add a dash of dried basil to the flaxseeds.

•
For phase 3:
try some ground cardamom.

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Crunchy, flavorful, and high in the amazing omegas, nuts and seeds can encrust fish and chicken as well as add some fiber to vegetables, yogurt, dips, cottage cheese, and salads. Here's the best way to prepare them for good digestion and good taste.

1 cup nuts or seeds (raw almonds, filberts, pecans, peanuts, pistachios, macadamia nuts, pumpkin seeds, sunflower seeds)

Preheat oven to 250°F. Spread raw nuts or seeds on baking sheet. Place in oven and bake for about 15–20 minutes or until golden. Store in fridge or freezer.

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Storage Tip:
Nuts and seeds last longer when they are stored in the fridge or in a dry, cool place away from light. They can also be stored in the freezer for about a year in an airtight container.

Bread crumbs work well as fillers or coatings for entrées. Here's the Fat Flush way to make bread crumbs.

2 slices Ezekiel 4:9 bread, toasted

Place slices of bread in blender or food processor. Process until bread resembles fine bread crumbs.

Variations
:

•
For phase 2:
add a pinch of dried oregano and dried basil per ¼ cup of breadcrumbs.

•
For phase 3:
add 2 tablespoons of grated Parmesan cheese.

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Here's a tasty and creative way to blend the flavor factors of the thermogenic spices with their fat-burning powers. The Fat Flush Curry Seasoning is great for waking up veggies and simply broiled chicken, fish, and seafood.