The Fat Flush Cookbook (8 page)

8 ounces (1 cup) cran-water

¼ cup cranberries, fresh or frozen

¾ cup mixed strawberries and raspberries

1 serving whey protein powder

1 tablespoon flaxseed oil

1 teaspoon powdered psyllium husks or 1 tablespoon flaxseeds, ground

1 cup plain yogurt

Stevia Plus to taste

Combine all ingredients in blender. Mix until rich and creamy, about 2–3 minutes.

Enjoy!

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The whole family could enjoy this one without even knowing how healthy it is. But first, double the recipe and try it on your hubby!

1 cup plain yogurt

1 cup strawberries, frozen

1 cup Vanilla Nut Teeccino, brewed and chilled

1 serving whey protein powder

Stevia Plus to taste

1 tablespoon flaxseed oil

Combine all ingredients in blender. Mix until rich and creamy, about 2–3 minutes.

Enjoy!

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Colorful and quick, how about a little Homemade Salsa (recipe on
page 207
) to top if off?

½ cup green pepper, chopped

½ cup red pepper, chopped

¼ cup onion, chopped

¼ cup no-salt-added chicken broth or 1-2-3 Chicken Broth (
page 222
)

8 eggs

¼ cup purified water

In a medium skillet over medium heat, cook peppers and onions in broth until tender. Beat eggs and water until foamy and pour over the vegetables. As mixture starts to set, gently slide pancake turner across bottom and sides of pan, creating soft curds. Reduce heat to low and continue cooking until eggs are set. Serve immediately.

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The cumin in this recipe imparts a nutty taste and Middle Eastern touch. And, of course, the spinach in the recipe is so good for you because it is brimming with heart-smart folic acid.

1 cup chopped spinach (fresh or thawed, drained and patted dry)

¼ cup red pepper, chopped

1 garlic clove, minced

Pinch of cumin

2 tablespoons no-salt-added chicken broth or 1-2-3 Chicken Broth (
page 222
)

2 eggs, lightly beaten

In a nonstick skillet over medium heat, sauté spinach, red pepper, garlic, and cumin in broth. Pour eggs over spinach and pepper mixture. Reduce heat to low, cover, and cook until eggs are set.

Variation
:

For phase 3:
top with 1 tablespoon freshly grated Parmesan cheese.

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This is an old standby that I have modified for Fat Flush. The dried mustard gives this dish just the kick it needs.

4 eggs

½ cup steamed asparagus, chopped and drained

½ cup mushrooms, sliced

1 teaspoon purified water

½ teaspoon dried mustard

½ tablespoon fresh parsley, finely minced

½ teaspoon onion powder

Beat eggs in a bowl and stir in remaining ingredients. Pour the egg mixture into a preheated, nonstick skillet and cook over medium heat. As mixture sets, lift up the edges and tilt skillet, so that the uncooked egg flows underneath and sets. When underside is set (about 2 minutes), turn over with a spatula. Cook until bottom is set and turns golden brown. Serve immediately.

Variation
:

For phase 3:
top with 2 tablespoons of freshly grated Parmesan or Romano cheese.

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No time to cook? Let the microwave do the work and you're out the door in no time at all.

2 eggs, lightly beaten

1 tomato, chopped

1 scallion, chopped

2 mushrooms, chopped

1 tablespoon parsley, fresh, chopped

Combine all ingredients in a microwavable bowl. Microwave, covered with a paper towel for 1½ minutes on high, stirring once halfway through the cooking.

Variation
:

For phase 3:
top with 1 tablespoon of freshly grated Parmesan cheese.

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The Ezekiel 4:9 sprouted, whole-grain bread is what makes this breakfast dish so unusual. That, and the dash of fiery cayenne!

1 slice sprouted, whole-grain bread

1 egg

1 teaspoon purified water

1 tablespoon scallions, diced

1 mushroom, finely chopped

Dash of cayenne

Preheat oven to 350°F. Remove crust from bread and press the remaining bread into a nonstick muffin tin to form a cup. Bake until lightly toasted. Scramble egg with water, scallion, and mushroom. Pour into bread cup. Bake until set, about 20–25 minutes. For extra flavor, serve with Fat Flush Catsup (
page 206
).

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Here's a sassy breakfast from south of the border, originally created by Claudia Krevat. Also featured on
page 208
, Pico de Gallo Sauce serves as a condiment in this recipe.

1 cup Pico de Gallo sauce

4 eggs

Warm Pico de Gallo Sauce in a large skillet. When the sauce begins to simmer, add the eggs, and scramble until done. Transfer onto plates. Top each with additional sauce if desired.

Pico de Gallo Sauce

1½ pounds fresh tomatoes, seeded and finely chopped

1 large red onion, finely chopped

2 jalapeños, seeded and minced (optional)

¼ cup fresh cilantro

3 tablespoons fresh lime juice

4 tablespoons no-salt-added chicken broth or 1-2-3 Chicken Broth (
page 222
)

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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The nutmeg with the spinach is a delicate touch you will enjoy.

6 eggs, beaten

½ cup nonfat or low-fat cottage cheese

1½ cups fresh or frozen chopped spinach, well drained and patted dry

2 scallions, minced

½ teaspoon basil

¼ teaspoon nutmeg

1 tablespoon butter

Preheat oven to 350°F. Combine eggs, cottage cheese, spinach, scallions, and seasonings. Melt butter in a large skillet and add egg mixture. Cook over medium heat for 3 minutes. Place in oven. Bake for another 10 minutes or until set.

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I like to serve this dish for company. Everyone is always surprised that something so tasty is so very Fat Flush friendly.

2 tablespoons butter

2 tablespoons scallions, chopped

1 tablespoon fresh parsley, chopped

2 teaspoons fresh basil, chopped

8 artichoke hearts, quartered, rinsed, and dried

4 large eggs

4 tablespoons grated Parmesan cheese

Preheat oven to 400°F. Rub butter onto bottom and sides of four ramekins. Sprinkle each with the scallions and herbs. Place 2 artichoke hearts in each dish. Crack 1 egg into each dish. Sprinkle with cheese and bake for about 9 minutes or until eggs set.

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So easy, so fast, so good.

2 eggs

1 egg white

½ teaspoon cayenne

1 ounce Monterey Jack cheese, grated

Whisk eggs and cayenne. Cook in medium skillet over medium heat. Add cheese and serve.

Variations
:

Experiment with various herb and spice combos:

• For an Asian flavor, mix in a pinch of ginger, coriander, and cayenne.

• For an Indian flavor, mix in a pinch of cumin, turmeric, and coriander.

• For a Greek flavor, mix in a squeeze of lemon and a pinch of oregano.

• For a French flavor, add a drop of white wine, a pinch of tarragon, and 1 crushed garlic clove.

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Perfect for vegetarian Fat Flushers, the turmeric gives this dish the traditional color of real scrambled eggs.

3 tablespoons of 1-2-3 Vegetable Broth (
page 221
)

½ cup mushrooms

3 tablespoons scallions, chopped

½ garlic clove, minced

1 tablespoon chives, chopped

1 pound soft tofu, drained, rinsed, and squeezed until lightly crumbled
Pinch of turmeric

2 tablespoons fresh parsley, chopped, for garnish

In a large skillet over medium heat, sauté the mushrooms, scallions, garlic, and chives in the broth until tender. Add in the tofu and turmeric, then scramble until tofu resembles scrambled eggs, about 3 minutes. Garnish with parsley and serve while hot.

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This is most filling for breakfast, but it serves up nicely as a light lunch or even a snack.

1 slice sprouted, whole-grain bread

1 egg

1 teaspoon purified water

½ ounce Swiss cheese, grated

1 tablespoon onion, diced

1 tablespoon chopped spinach, patted dry and packed

Dash of cayenne

Preheat oven to 350°F. Remove crust from bread and press remaining bread into a nonstick muffin tin to form a cup. Bake until lightly toasted. Scramble egg with water, cheese, onion, spinach, and cayenne. Pour into bread cup. Bake until set, about 25 minutes.

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This is a great way to cook oatmeal—or brown rice—for those wintry, cold mornings. Cooking on low heat or in a cold oven at 200°F overnight retains optimum mineral values since minerals are easily destroyed at high temperatures.

½ cup steel-cut oats

2½ cups purified water, boiled

Combine oats and water in a small Crock-Pot or slow cooker on low heat. Cover and cook on low heat overnight or until done.

Enjoy in the morning!

Variations
:

• Add 1 tablespoon of flaxseed oil to the oatmeal after cooking and right before serving or how about a tablespoon or two of Flaxy Butter Spread (
page 216
)?

•
For phase 3 Special Occasion:
add a spoonful of mixed dried fruits like dates, figs, and apricots. Or sweeten instead with a tablespoon of date sugar or honey.

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Serve with Quick Cran-Raspberry Sauce (
page 211
) for a taste treat that the kids will appreciate, too.

2 slices sprouted, whole-grain bread

2 eggs

1 tablespoon purified water

½ teaspoon cinnamon

¼ teaspoon Stevia Plus

Quick Cran-Raspberry Sauce

Preheat a nonstick skillet over medium heat. Whisk together eggs, water, cinnamon, and Stevia Plus. Dip each slice of bread in egg mixture until completely coated. Cook over medium heat, about 3 minutes per side.

Variation
:

Try the Flaxy Syrup (
page 218
) instead of the Quick Cran-Raspberry Sauce.

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Quick and easy but oh so tasty and wholesome. That's the theme for most of the lunch and dinner entrées in this chapter. I have included packable or work-friendly lunches for the working gals and guys out there, such as Stuffed Tomatoes and Lightly Spiced Chicken Wraps as well as quick-fix entrées (who said that egg dishes like the Artichoke Frittata are just for breakfast), main-course salads, casseroles, and one-dish skillet meals that provide comfort food with a bit of flair—the Fat Flush way.

You may be surprised to see that there are many entrées in addition to chicken. In fact, I introduce quite a few entrées made with beef and lamb (including the Warm Thai Lamb Salad and Lamb Salad with Mint). This is not by accident. These protein-rich foods are some of our best sources of both zinc and L-Carnitine—two important nutrients that are lacking in most diets and essential for healing, hormonal balance, and fat burning.

You will also find that onions, leeks, scallions (or green onions), and garlic figure prominently in the entrée section. The onion family is a rich source of sulfur-based compounds and antioxidants, which are cleansing for the liver, anti-inflammatory, and helpful in bringing cholesterol levels down. Garlic, that lovely “stinking rose,” contains similar sulfur-based compounds and are believed to contain potent antibiotic, antifungal, and antiparasitic properties.

I know you will enjoy the easy seafood offerings and the kabobs in this section. All of these are designed to provide you with some delicious main courses that take minimal time in the oven, on the grill, or in the skillet.