The Fat Flush Cookbook (4 page)

Do note that turmeric, that bright yellow spice that gives color and zip to curries and is also a powerful liver protector packed with antioxidants, is A-OK for every phase of Fat Flush cooking. And guess what? You will also find more veggies selections represented in the cookbook too. You may now have unlimited (unless otherwise noted) raw or steamed artichoke (1 whole or 4 artichoke hearts), rhubarb (1 cup), hearts of palm, tomatillos, snow peas, and jalapeños (a mildly hot green chile pepper), including one that may not be familiar to you—burdock. In Chinese medicine, burdock, a medicinal root vegetable, is known for its purifying and, blood cleansing properties. It also stimulates the secretion of bile and is very helpful for diabetics because it contains inulin, a sweet tasting soluble fiber that has blood sugar regulating and laxative benefits. (It is featured in a recipe called Carrot Burdock Stir Sauté on
page 137
.)

Another ingredient that has been added to the protocol for All Phases is cream of tartar (potassium bitartrate)—the meringue and soufflé stabilizer. (It helps to keep beaten egg whites foamy.) A by-product of wine making, cream of tartar is an old-time remedy for cleansing the blood stream and aiding regularity (it can be found in laxatives). So, the mildly acidic cream of tartar has many practical and therapeutic benefits for Fat Flush.

I think you will be very pleased to see the expanded culinary usage of flaxseeds in the ground and milled forms. If you are currently using the ground or milled flaxseed as your fiber component in the Long Life Cocktail, you now have the option to use your recommended dosage of 2 tablespoons (total) per day in food preparation. For example, there are recipes that use toasted ground or milled flaxseeds as coatings, toppings, and garnishes. For a change of pace, you are welcome to get creative and use the
flaxseed component of these recipes to fulfill the daily Long Life Cocktail fiber allotment or your flaxseed oil requirement (it takes 3 tablespoons of the ground seed to equal 1 tablespoon of the oil) for the partial amount or total recommended amount.

As you already know from
The Fat Flush Plan,
the benefits of flaxseed are remarkable. Besides being high in the metabolism stoking, fat-burning Omega-3s, flaxseeds are a rich source of both soluble and insoluble fiber. The soluble fiber helps in stabilizing blood sugar levels, lowering cholesterol, and inhibiting cholesterol absorption. The insoluble fiber absorbs water in the digestive tract to help with elimination, making it a beneficial aid with bowel problems like Crohn's Disease, certain forms of irritable bowel syndrome (IBS), and constipation.

I highly recommend using the Fat Flush protocol food elements in real life, for you, your hubby (or boyfriend), and your kids for all the right health reasons.

Flaxseeds are the richest source of a naturally occurring substance known as lignans, which are natural plant-based hormones that have the ability to modulate estrogen levels. Lignans are concentrated 800 times more in whole flaxseeds than in other plants. For those in perimenopause and menopause, the lignans in flaxseeds can have a positive effect on eradicating symptoms like hot flashes and night sweats as well as reducing ovarian dysfunction, balancing menstrual cycle changes, and helping to reduce the risk of osteoporosis by increasing bone density. Some researchers have even observed that the beneficial effects of lignans match those of Tamoxifen, the anticancer drug used for breast cancer.

Perhaps the best news about flax is its positive effect on children.

Essential fatty acids contained in flaxseed oil and flaxseeds have a dramatic impact on health and vitality throughout our lives, beginning with the development of the infant brain. Over half the brain (60 percent, to be exact) is composed of fat. Brain chemicals known as neurotransmitters are regulated by tissuelike hormones or prostaglandins which are produced by the essential fatty acids. The brain—and the entire nervous system, for that matter—needs the right kind of fats for nourishment and protection.

I strongly suspect that the previous three generations of American kids have not been eating the right kinds of fats for the development of the brain. Could this be a reason why we have so many kids diagnosed with attention deficit hyperactivity disorder (ADHD)?
Our kids are being diagnosed right and left with ADHD and are being prescribed the drug Ritalin. Do you really think our kids are suffering from an epidemic Ritalin deficiency? A growing body of research shows that these children are really suffering from an essential fatty acid deficiency because the clinical signs of such a deficiency match those of ADHD, such as the inability to focus, a short attention span, restlessness, irritability, mood swings, and even panic attacks. Numerous studies over the past two decades have confirmed that kids with ADHD have lower omega-3 levels in their blood than do normal children. When children diagnosed with ADHD start eating the right kinds of fats, many parents notice that their children become calmer and more focused.

This is why you will see recipes for all phases that include foods that the whole family (and especially the kids) will enjoy. The Flaxy Butter Spread (
page 216
) and Flaxy Syrup (
page 218
) have been designed with your kids' health in mind.

The final new additions for phases 1 and 2 are ones you will be most thankful for because now you can actually make scrambled eggs without your eggs sticking to the pan.

All Phases New Legal Cheat.
Nonstick cooking sprays made primarily from olive oil (like Pam) are the latest, greatest legal cheat. Keep this top secret, please. Use only one 3-second spray to coat the pan and prevent sticking (you scrambled egg lovers will be most appreciative of this, I'm sure).

Another All Phases New Legal Cheat.
You now have the option to enjoy 1 cup of a rich, dark, full-bodied caffeine-free herbal coffee (like Teeccino) or 1 cup of dandelion root tea as an alternative to the morning cup of organic coffee.

Flush Flash.
Dandelion root tea is a therapeutic tea that helps to clean out both liver and gallbladder congestion. This can be very helpful for those who have taxed their livers by ingesting excessive alcohol, taking the Pill (or other medications), and especially for those taking cholesterol-lowering medications (Lipitor) or acetaminophen-containing Tylenol, Vicodin, or Darvocet. Available in tea or capsule form, at least 1 cup a day is a must for those who are liver-challenged. (See
Chapter 14
.)

The caffeine-free herbal coffee Teeccino, like burdock discussed previously, is a rich source of a soluble fiber known as inulin, which is a marvelous natural aid for promoting regularity by nourishing the friendly flora in the digestive system.

Teeccino is great by itself or combined with other ingredients in beverages and sorbets. (See
Chapter 14
.)

One More All Phases New Legal Cheat.
For those with low blood pressure or chronic fatigue, a pinch of sea salt is now acceptable for breakfast, lunch, and dinner.

Phase 2 friendly carbs now include more colorful and satisfying personal favorites like 1 small yam and ½ cup cooked turnips, rutabaga, and parsnips, all of which will make the Plan and the recipes even easier for you to follow with more practical and realistic choices for long-term satisfaction.

You can now choose between 1 slice of Ezekiel 4:9 bread or 1 Ezekiel 4:9 tortilla. Although the tortilla has more carbs (24 carb grams vs. 15 in the bread), it does provide a nice alternative that gets your creative juices going. Many Fat Flushers have shared with me that they use the tortilla to roll up their scrambled eggs in the morning. They drizzle their morning flaxseed oil on the tortilla for extra Fat Flushing goodness.

In addition to zesty turmeric, phase 2 has some other delightful new spices to please your palate that are now Fat Flush friendly. These are Chinese Five Spice powder, rosemary, mint, prepared Dijon mustard, oregano, and basil, formerly only Lifestyle options. The Chinese Five Spice powder, which contains anise, cinnamon, fennel, cloves, and ginger, gives food a sweet, slightly licoricelike flavor, which allows you to satisfy your sweet tooth healthfully and keeps you on the Plan. Rosemary, with its pinelike spice scent and flavor, is good for circulation and memory, and it relieves upset stomachs. Just a mere teaspoon of the crushed leaves can do the trick. Cool and refreshing mint is a powerful flavor booster good for digestion, Dijon mustard helps to rev up metabolism, while robust, pungent oregano is making headlines these days as a natural antibiotic. In fact, the
Journal of Agricultural and Food Chemistry
reported that oregano was the herb highest in antioxidants out of over 25 culinary and medicinal herbs evaluated. The antioxidant potential in oregano is even higher than it is in vitamin E. (Marjoram came in second, by the way.) Basil, with its sweet, clovelike flavor, is a natural antiviral. So, Fat Flush is good for your total health, not just your waistline!

Phases 2 and 3 Flash.
If you prefer, you can continue with phase 1 cran-water and the phase 1 recipe for the Long Life Cocktail. These would replace the water recommendation and the new phases 2 and 3 recipe for the Long Life Cocktail.

The most exciting and innovative news of all for food lovers is that phase 3 has been markedly expanded to include a subsection for special occasions. This section includes new sweetening options for recipes that will make holiday and birthday celebrations more Fat Flush–friendly dessert-wise.
You will find modest amounts of date sugar (a great source of minerals like potassium, made from pulverized dates found in health food stores), blackstrap molasses (exceptionally rich in calcium and iron), maple syrup, and even natural, unheated honey as a sweetening choice in the phase 3 special occasions recipes found in the dessert chapter, Nourishing Sweets and Indulgences.

In addition, for those special occasions, you may now enjoy condiment-size portions (notice the word
condiment
here) of dried fruits (like dried figs, dates, raisins or currants, dried plums or prunes, and apricots) as well as some tropical delights that many of you have been craving, like mango and papaya. New fats for special occasions' entertaining and enjoyment now include 1 cup of coconut milk, 2 tablespoons of heavy cream, or 4 tablespoons of whipped cream.

You may be really shocked to see coconut milk on this list. Don't be. You see, despite the coconut's “bad” saturated-fat reputation, it provides strong antiviral protection and adds full-bodied taste and flavor for those company dishes. And I am such a strong believer in the coconut's natural antibiotic virtues (it is also antimicrobial) that I have included 1 tablespoon of unsweetened coconut in your bonus foods listing, along with nuts, avocado, nut butters, butter, cream cheese, mayo, and sour cream, as itemized in the phase 3 lifestyle eating protocol from
The Fat Flush Plan.

But do keep in mind that while many of these “forbidden” ingredients are now considered Fat Flush–friendly for “special occasions,” feel free to offer your kids and your hubby these specialty items and treats—frequently! My guess is that the recipes you will find throughout the book where Phase 3 special occasion recipes are featured (and especially in the Nourishing Sweets and Indulgences chapter) are a whole lot more healthy (and just as tasty, I think) than current white flour, white sugar, trans-fats-laden fast foods and goodies.

And there's even more good news: For everyday phase 3 lifestyle eating, there is a greater selection of fat-flushing foods in the fruits, dairy, and friendly carb categories. For example, ½ cup of pineapple (rich in beneficial digestive enzymes) and 12 large grapes (high in the antioxidant resveratrol, helpful in lowering your risk of heart disease) are new refreshing options for phase 3 lifestyle fruit choices. The only caveat here is to keep in mind that if you are still yeast-prone, then the higher-sugar foods like pineapple and grapes should still be omitted. New dairy options now include whole milk yogurt and Parmesan and Romano cheese (good for topping off veggie dishes and salads).

You may be pleasantly surprised to note that some familiar old friends are now Fat Flush–friendly. These newly added friendly carbs include beets (naturally good liver cleansers), oatmeal (rich in a cholesterol-lowering fiber known as beta-glucan), nutty wheat germ (high in vitamin E and folic acid) and even chestnuts, because they are delicious and good for the soul. Please note that although both oatmeal and wheat germ contain very small amounts of gluten, they are usually tolerated well by
phase 3, especially when used in moderation and rotated into the diet plan.

The special occasion friendly carbs represent the most desirable carbohydrate choices for thickening and baking purposes that are in line with the Fat Flush philosophy of healthy fats and being moderate to low on the glycemic index. The special occasion friendly carbs also boast a fairly low carbohydrate count in comparison to whole grain flours as well as to rice flour and corn meal. Moderate amounts of almond meal, for example, are featured in some of the recipes, and I invite you to be creative with these new special occasion choices.

Phase 3 herbs and spices have been extended, as you will be gratified and perhaps grateful to see. There are special occasion flavor enhancers you will savor (like some wheat-free low-sodium tamari that you might have once in a while) plus a consolidated list of legal extras. Finally, you will certainly be very happy to note that various types of alcohol are allowed for those Phase 3 special occasions. At around 200°F, alcohol burns off, leaving a delightful flavor and only 15 percent of the original calories.