The Fat Flush Cookbook (5 page)

Because the phase 3 updates are more expansive, here's a more detailed overview of the latest food options. I must remind you, once again, that these listings are incomplete—so please do refer to
The Fat Flush Plan
for the basic phase 3 protocols, upon which these brand-new additions build.

Additional Bonus Food.
1 tablespoon of unsweetened coconut.

New Special Occasion Fats.
These can be used in place of 2 tablespoons of daily oil.
Choose from
1 cup of coconut milk, 2 tablespoons of heavy cream, or 4 tablespoons of whipped cream.

Health Tip.
Despite the coconut's “bad” saturated-fat reputation, it provides strong antiviral protection and adds full-bodied taste and flavor for those company dishes.

Special Occasion Fruits, Juices, and Sweeteners.
These can be used in place of one or more portions of phase 3 fruit.
Choose from
1 large dried fig, 2 dates, 2 tablespoons raisins or currants, 2 dried plums or prunes, 3 dried apricot halves, ½ cup unsweetened apple sauce, ½ small mango, ⅓ medium papaya, 1 tablespoon date sugar, 1 tablespoon blackstrap molasses, 1 tablespoon honey, 1 tablespoon maple syrup, 2 tablespoons unsweetened fruit preserves of any kind, and ½ cup unsweetened juice.

These natural sweeteners are high in vitamins and minerals (like vitamin A, potassium, calcium, and iron) and also stand up well to heat in recipes. The healthiest dried fruits are those that are unsulfured. Sulfur-based compounds are vitamin B destroyers and in certain individuals can create allergic reactions.

Insider Tip.
Date sugar is available from Bob's Red Mill. Knudsen, Mountain Sun, and Lakewood carry unsweetened fruit juices.

Dairy.
Additional phase 3 choices include 1 cup of whole milk yogurt, 2 percent cottage cheese, or 4 tablespoons of Parmesan or Romano cheese.

Friendly Carbohydrates.
Additional phase 3 choices include ½ cup of beets, ½ cup steel cut or old-fashioned rolled oats, 3 tablespoons of wheat germ, and 4 large chestnuts.

Insider Tip.
If bloating gas or weight gain is noted, omit the new carb serving and revert to the diet of the previous week. After the symptoms have subsided, add back ¼ cup (or other incremental amounts) of a different carbohydrate and monitor your response until you reach your tolerance level.

Special Occasion Friendly Carbohydrates.
These can be used in place of one or more servings of carbs as part of your friendly carb daily intake. Special occasion choices include ½ cup of almond meal.

Fat-Flushing Herbs and Spices.
Additional phase 3 choices include other flavorful spices, herbs, and condiments like allspice, cardamom, nutmeg, saffron, marjoram, and horseradish.

Special Occasion Flavor Enhancers.
A touch of low-sodium Tamari (wheat-free soy sauce), wine, vermouth, sherry, rum, or Pernod can be used in phase 3 recipes. When the alcohol is used for cooking, most of it is burned off while the flavor remains. Alcohol burnoff takes about a half hour when food is simmering in soups and stews. It burns off in 3 minutes when used to sauté. Try to avoid “cooking wine,” which contains added salt. The term
cooking wine
refers to an earlier time when wine set aside for use in food was purposefully salted to prevent the cook from drinking it.

Legal Extras.
Cocoa powder, carob powder, flavor extracts (vanilla, anise, almond, lemon, mint, rum, or orange).

Special Occasion Baking Needs.
Aluminum-free baking powder (Royal, Rumford, Price, or Schillings).

Do note that
The Fat Flush Kit
from Uni Key Health Systems contains all the recommended dietary supplement formulas for all phases. (See
Chapter 14
.)

Cooking the Fat Flush way is easy when you are well equipped with the tools of the trade. In addition to a selection of herbs and spices for revving up your metabolism, powering up your health, and tickling your taste buds, there are some basic Fat Flush–friendly cooking utensils that merit your consideration. Utensils like waterless cookware and high-quality knives are a lifetime investment in health and well-being. Following is a list of very basic equipment for your Fat Flush kitchen.

Although many of the recipes in this book call for a nonstick skillet or baking sheet, you may want to consider using heavy-duty, stainless steel, waterless cookware, which cooks food in a vacuum seal. When food cooks in its own juices, high flavor, tenderness, and high nutritional value are guaranteed. In fact, studies have shown that cooking in vacuum-sealed cookware rather than nonsealed cookware retains more vitamins and minerals and produces less fat. At the same time, less salt and less of every seasoning is required for high-quality taste. I use Royal Prestige waterless cookware electric fry pan for all my meals. It is made of the highest surgical grade stainless steel (which does not leach into your foods) and cooks foods at 180°F, the temperature that kills worrisome germs, bacteria, and parasites, but not vitamins and minerals. (See
Chapter 14
under Fat Flush Supplements, Products, and Testing Services.)

Enamel, Corning Ware, glass, and Pyrex are also acceptable. For those of you who are anemic, you might consider cooking with iron-based utensils because the extra iron picked up from cooking can actually be therapeutic. When a high acid-based food like spaghetti sauce, for example, is cooked in iron pots, it contains six times more iron than when it is made in ceramic cookware.

Choose nonstick, heavy-duty tin or black steel for your baking needs.

Aluminum-proof the kitchen as much as possible. Aluminum inhibits the body's utilization of key minerals like magnesium, calcium, and phosphorus. Some researchers believe that it can neutralize pepsin, an important digestive enzyme in the stomach. Replace all aluminum steamers, measuring cups, spoons, bread pans, and cookie sheets with stainless steel, high-quality plastic, or Pyrex.

You should avoid aluminum foil also. When cooking, opt for parchment paper (like Beyond Gourmet unbleached parchment paper), which the French have used for years in their fish “en papillote” dishes to seal in juices. This can be used for roasting veggies as well. For storing and freezing, you can first cover with wax paper and then foil, which prevents the aluminum from leaching into foods.

You would also be wise to replace all copper-lined cookware. This metal has an affinity for Vitamin C and can upset the sensitive zinc/copper balance in your system. Excess copper has been linked to depression, insomnia, anorexia nervosa, compulsive behavior, anxiety, hyperactivity, various skin disorders, and hair loss. Need I say more?

With pure, clean water becoming extinct and bottled water not always reliable, a home water filter is no longer a luxury but a necessity. I recommend the Doulton Ceramic Water Filter, the most effective water filtration system available. The filter is made of ultrafine ceramic with pores so small that they trap bacteria, parasites, and particles down to 0.5 microns in size. The filtering system provides a comprehensive, three-stage process. In the first stage the tiny pores in the ceramic remove bacteria, parasites, and rust and dirt. The second filter stage is composed of high-density matrix carbon that removes chlorine, pesticides, and other chemicals. In the third stage, a heavy metal-removing compound eliminates lead and copper. (See
Chapter 14
.)

I would be very remiss if I did not remind you how important the right knives are for chopping, paring, slicing, and carving—everything from fruits and veggies to roasts and turkeys. At the very least, you will need at least one high-quality utility knife and one 4-inch paring knife for the majority of your cutting needs in the Fat Flush kitchen. If you are planning to purchase a new knife set and you want it to be durable, then I highly recommend MAC Japanese knives, which are acclaimed by chefs all over the world as the world's finest knives. The MAC knives are what I personally use because they have a razor sharp edge, stay sharp a long time, and have thin blades for easy slicing. (See
Chapter 14
.)

A wide-mouthed thermos is helpful for taking soups, stews, and leftovers to work with you.

Since ground up flaxseeds are such a potent source of the metabolism-boosting omega-3s and fiber-rich lignans, which function as natural hormone balancers, a specially designed flaxseed grinder is a valuable Fat Flush kitchen item. I have discovered the Ultimate Flaxseed Grinder with three settings and push button controls. (See
Chapter 14
.)

Many of the recipes call for crushed dried herbs. A mortar and pestle is best for extracting the essence of the dried herbs and spices used in the recipes. The mortar and pestle crushes the herbs which in turn releases the volatile oils that contain the herbs' health and aromatic qualities. The aromas of the ground dried herbs or spices are nearly four times as strong as the same herbs and spices before they are ground.

For grinding and crushing seeds (like anise, fennel, or coriander), a small hand-turned mill is very useful.

Grilling is here to stay. And nothing says outdoor fun more than a cook-out. Many Fat Flush recipes from the delicious main course lamb and fish kebabs to snacks featuring various seasonal fruit kebabs make use of a grill. Healthwise, the oxidative reaction of charcoal grilling (a combination of browning and charring) may be somewhat toxic. Food can soak up added chemicals from the charcoal briquettes, too. So if you are a charcoal fan, then please be sure to cut off any charred, burned, or blackened portions of food.

Gas grilling is another way to go, especially if there is no sensitivity to hydrocarbons which are the by-products of gas combustion. Healthier or not, most grill owners seem to prefer gas grills because they are easier to light. To compensate for the smoky flavor that charcoal imparts, many gas grill owners use natural wood chips from hickory, mesquite, or oak.

The safest way to protect your food from harmful substances formed during the grilling process is to marinate, marinate, marinate. Some research shows that marinades can cut down on carcinogen production by nearly 99 percent.

Marinade Tip.
In the phase 3 lifestyle program, you can make some easy grilling marinades by combining about 1 cup of olive oil, ½ cup of fresh lime or lemon juice, and ¼ cup of cider vinegar seasoned with some of your favorite herbs. For special occasions, this basic marinade can be jazzed up with a tablespoon of date sugar or honey.

Food processor/blender for whipping up smoothies and pâtés Toaster oven

Nonstick skillets and saucepans (various sizes)

Stainless steel steamer

Dutch oven, 3½ quart or 6 quart slow cooker or Crock Pot

Ramekins

Nonstick baking sheets

Oven-proof baking dishes

Casseroles

Wooden spoons

Measuring spoons

Measuring cups

Slotted spoon

2 chopping boards (1 for meats, 1 for veggies)

Rubber spatulas

Mixing bowls (various sizes)

Lemon juicer

Tongs Pastry brush for basting

Garlic press

Grater

Can opener

Scissors

Ceramic sharpening rod

Masher

Whisk

Popsicle molds

Freezer-proof, airtight containers

Grilling accessories (broad-headed jumbo tongs and turner tongs with one-sided spatula)