The Fat Flush Cookbook (20 page)

4 tablespoons ground coriander

1 tablespoon ground cumin

1 tablespoon dried fennel

1 tablespoon cayenne

1 tablespoon ground cinnamon

1½ teaspoons ground turmeric

5 whole cloves

Crush all the ingredients together using a mortar and pestle or grind together in a food processor until fine. Store in an airtight container in the refrigerator or in a cool, dry place away from heat and moisture.

Variation
:

For phase 3:
add 3 ground cardamom seeds to the mix for extra flavor.

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Here's a variation of the mixes popular in the islands of the West Indies. This rendition really spices up seafood, meats of all kinds, and poultry. You can be as creative as you like according to your taste preferences. This one is a bit hot. You can make this fresh weekly and change the ingredients for more or less heat.

4 scallions, chopped

½ cup lime juice, fresh

½ cup fresh parsley, chopped finely

1 garlic clove, minced

2 small jalapeños, seeded and minced

1 teaspoon cayenne

Place all ingredients in a food processor or blender. Process until finely chopped. Transfer to a storage container. Cover and refrigerate.

Variations
:

•
For phase 2:
Add 1 teaspoon dried rosemary.

•
For phase 3:
add 2 teaspoons of dried thyme to the original recipe and enjoy.

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This recipe, which first appeared in The Fat Flush Plan, is not just for grown-ups. My nephews use this catsup on almost everything—from scrambled eggs to burgers to meatloaf and veggies such as carrots and broccoli. It is a primary ingredient in the Fat Flush French Dressing (
page 190
) and Fat Flush Cocktail Sauce (
page 206
).

2 tablespoons Muir Glen Tomato Purée

1½ teaspoons apple cider vinegar

⅛ teaspoon Stevia Plus

½ teaspoon garlic, finely minced

Pinch of cayenne

Place all ingredients in a small bowl and whisk until well blended. Keep refrigerated.

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This is a nice way to dress up seafood appetizers. The Fat Flush Catsup (see above) plays an important part in this saucy blend.

2 tablespoons Fat Flush Catsup

1 teaspoon fresh lemon or lime juice

¼ teaspoon dried mustard

1 teaspoon fresh cilantro, finely chopped

3 pinches cayenne, to taste

Prepare the Fat Flush Catsup as directed. Add the lemon (or lime) juice, mustard, cilantro, and cayenne. Whisk until well blended.

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I like this with cut up jicama, snow peas, and cucumber. In phase 3, of course, a handful of corn chips hits the spot. The Homemade Salsa is lovely with the Artichoke Frittata (
page 69
).

1–2 fresh, small jalapeños, minced (optional)

⅛ cup fresh cilantro, finely minced

¼ cup green pepper, finely minced

2 garlic cloves, finely minced

1 14.5-ounce can no-salt-added Muir Glen Diced Tomatoes, drained Juice of ½ lime

6 scallions (white parts only), finely diced

2 tablespoons apple cider vinegar

In a medium bowl, mix all ingredients until well blended. Refrigerate a few hours or overnight.

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A main ingredient in Pico de Gallo Eggs (
page 55
), this serves up nicely as a condiment for grilled beef and broiled fish.

1½ pounds fresh tomatoes, seeded and finely chopped

1 large red onion, finely chopped

2 jalapenos, seeded and minced (optional)

¼ cup fresh cilantro, chopped

3 tablespoons fresh lime juice

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

In a small bowl, mix all ingredients until well blended. Cover and let sit for at least 1 hour before serving.

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This mix goes well with everything just like the regular catsup. Especially good with leftover turkey or chicken, try this out on your burgers as well.

½ pound cranberries, fresh or frozen thawed

Seeds of ½ pomegranate

½ cup red onion, thinly sliced

½ cup purified water

¼ cup apple cider vinegar

1 teaspoon Stevia Plus

¼ teaspoon ground cloves

¼ teaspoon ground cinnamon

In a medium saucepan over medium heat, cook the cranberries, pomegranate seeds, onion, and water until cranberries soften. Stir constantly to avoid burning. Place cranberry mixture into a food processor or blender and blend until smooth. Place the mixture back into the saucepan. Add vinegar, Stevia Plus, cloves, and cinnamon to the mixture. Stirring constantly, cook until thickened, approximately 8–10 minutes. Keeps well in the fridge.

Variation
:

In phase 3:
¼ teaspoon of salt may be added.

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This is a terrific addition to Stuffed Onion Casserole (
page 80
) and is also good for basting plain meats, poultry, and fish on the grill or in the oven.

½ cup onion, finely chopped

2 garlic cloves, minced

2 tablespoons plus ¼ cup 1-2-3 Beef Broth (
page 223
), divided

¼ cup apple cider vinegar

1 teaspoon onion powder

½ teaspoon Stevia Plus

1 8-ounce can no-salt-added Muir Glen Tomato Purée

1 teaspoon cayenne, or to taste

½ jalapeño, seeded and minced

Sauté onion and garlic in 2 tablespoons broth until tender. Add remaining broth, vinegar, onion powder, Stevia Plus, tomato purée, cayenne, and jalapeño. Bring to a boil, reduce heat, and simmer for about 30 minutes. Cool and store in the fridge.

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No time to make a roast taste special? Use this molasses-based spice rub on a 4–5 pound pot roast or lamb roast for a guaranteed pleasing taste. And this mix really gives baked beans a memorable tang.

2 tablespoons olive or grape seed oil

1 tablespoon molasses

1¼ teaspoons cayenne

½ teaspoon dried mustard

¼ teaspoon onion powder

¼ teaspoon garlic powder

In a bowl, mix all ingredients. Spread evenly over the roast or blend well into baked beans.

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This seems like such a natural for Fat Flush French Toast (
page 62
), especially when you have no time to cook. It is also tasty in yogurt in phase 3.

½ cup cranberries, fresh or frozen thawed

½ cup raspberries

½ teaspoon orange zest

¾ teaspoon Stevia Plus

Place all ingredients in a blender and blend until smooth. Heat in a saucepan for about 2 minutes or until hot.

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This sauce may easily double as a snack. I especially enjoy it with a steamed artichoke (
page 127
) or over a chopped parsley, olives, onions, and tomato salad.

½ cucumber, peeled, seeded, and diced

1 cup plain, whole milk yogurt

1 tablespoon fresh parsley, chopped

1 tablespoon fresh dill or basil, chopped

Place all ingredients in a small bowl, mix well, cover, and chill for 3–4 hours before serving.

Variation
:

Try adding ½ teaspoon dried oregano with the parsley and dill or basil.

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Rather than an ordinary pesto, why not try a pesto made the Fat Flush way? The three herbs I have combined here offer a new flavor experience. In this recipe, the fresh dill, mint, and basil are much more flavorful than the dried herbs. This is divine on any kind of white fish (cod, sole, haddock, or halibut), and I personally enjoy spooning this onto fresh green vegetables, especially broccoli and kale. The Minty Dill Pesto goes well with Salmon Cakes (
page 87
).

2 tablespoons walnuts, chopped

2 garlic cloves, minced

2 tablespoons fresh dill, chopped

1 tablespoon fresh mint, chopped

2 tablespoons fresh basil, chopped

4 tablespoons flaxseed oil

Place all ingredients in a blender or food processor and blend until puréed.

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This classic dressing enhances just about everything it touches. I love it the best on a medley of colorful and fresh vegetables. It's a good way to get the kids to eat their veggies.

¼ cup fresh basil, chopped

⅛ cup grated Parmesan cheese

⅛ cup flaxseed oil

2 garlic cloves, minced

⅛ cup pine nuts

⅛ cup olive oil

Place all ingredients in a blender and blend until smooth.

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Somehow the nutty, buttery flavor of flaxseed oil lends itself best to sweeter, more aromatic spices. This blend is grand over steamed yellow squash and spaghetti squash.

4 tablespoons flaxseed oil

Dash of ground cloves

In a small bowl, blend together flaxseed oil and cloves. Use immediately.

Variation
:

For phases 2 and 3:
Try this drizzled over baked sweet potato, yam, or acorn squash.

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This blend goes best drizzled over a baked apple.

4 tablespoons flaxseed oil

Dash of cinnamon

In a small bowl, blend together flaxseed oil and cinnamon. Use immediately.

Variations
:

•
For phases 2 and 3:
Drizzle over toasted Ezekiel 4:9 or HealthSeed Spelt.

•
For Special Occasion:
Toss a few raisins into the blend and drizzle over ricotta cheese sweetened with ¼ teaspoon of Stevia Plus.

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Here's the perfect margarine substitute for your whole family. This is a flavorful flax-butter that is especially good for adding to veggies after they are cooked and for smearing on Ezekiel 4:9 toast. Compound butters like this stay fresh in the fridge for up to 2 weeks or in the freezer for up to 1 month.

½ cup (1 stick) butter, softened to room temperature and cubed

½ cup of flaxseed oil

In a saucepan on low heat, place butter cubes until they lightly melt. Transfer melted butter to a storage container, adding flaxseed oil and blending well. Cover and store in fridge or freezer until spread solidifies.

Variation
:

Add a dash of cinnamon for a sweet taste or a dash of cayenne for a spicy flavor.

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Here's a variation on the flaxy spread theme—but this time without the flax! This spread is delicious spread on scrambled or hard-boiled eggs and is wonderful with fish, especially salmon.

½ cup (1 stick) butter, softened to room temperature

½ cup fresh dill, chopped, or about 1/8 cup dried and crushed dill

In a small bowl, blend together butter and dill until creamy and smooth. Cover and chill for a couple of hours to bring out the flavor.

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I love this spread with all kinds of vegetables, especially asparagus and broccoli. My clients say that it is delightful smeared on toasted HealthSeed Spelt.

½ cup (1 stick) unsalted butter, softened to room temperature