The Fat Flush Cookbook (9 page)
Read The Fat Flush Cookbook Online
Authors: Ann Louise Gittleman
Fat Flush Secret Tip:
For Phase 3 special occasions you can make any chicken, fish, or lamb dish unique by using a nut crust! In one small bowl, combine 3 or more tablespoons of ground flaxseeds seasoned with your favorite herbs. In another bowl combine ¼ cup Dijon mustard with 2 tablespoons honey. And in a third bowl place
½
cup finely chopped toasted pumpkin seeds, pecans, walnuts, pine nuts, or pistachios. Dip each breast, filet, or chop in the flaxseed mixture, then the honey mustard, and finally the nut mixture to coat. Cook over medium-low heat in a nonstick skillet until cooked through.
Stuffed Tomato with Tuna Salad
Stuffed Tomato with Deviled Egg Salad
MAIN DISH SALADS, CASSEROLES, AND ONE-DISH SKILLET MEALS
Baked Chicken and Artichoke Casserole
Chicken Stir-Fry with a Touch of Turmeric
Hearty Turkey Squash Stew with Apricots
Ultimate Beef Brisket with Vegetables and Gravy
Shrimp Stuffed Portobello Mushrooms
Roast Turkey with Lemon, Garlic, and Fennel
Rosemary Cloves Grilled Chicken with Yogurt Sauce
Fat Flush Spaghetti with Meat Sauce
Spiced Beef over Spaghetti Squash
Veal Medallions with Mushrooms and Garlic
Lamb Chops Glazed with Apricot Preserves
Stuffed Tomato with Tuna Salad
This is a great, easy way to bring your lunch to work. Tomatoes, in all forms, are a big Fat Flush favorite because they are a so high in lycopene, the antioxidant found to be protective in prostate and even breast health. The turmeric is delightfully aromatic and therapeutically supports liver function and acts as an anti-inflammatory. Serve with leafy greens and a drizzle of lemon juice.
1 6-ounce canned tuna in water, rinsed and drained
1 tablespoon flaxseed oil
¼ cup celery, finely chopped
2 tablespoons onion, finely minced
½ teaspoon turmeric
1 medium tomato
Mix tuna, flaxseed oil, celery, onion, and turmeric together. Cut off top of tomato about ¼ of the way down and save top. Scoop out pulp, drain, and stuff with tuna salad. Replace the top of the tomato.
Variations
:
⢠Replace the tuna with salmon, sardines, or mackerel.
⢠Replace the tomato with a red pepper with the top removed and seeded.
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For phase 3:
substitute ½ an avocado for the tomato. Drizzle with fresh lemon or lime juice and add salt to taste.
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For phase 3:
how about a couple of tablespoons of chopped walnuts for crunch?
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An interesting alternative to our tuna salad, this calls for eggs instead. The mustard gives this egg salad its bite. A side of fresh or lightly steamed spinach is a good accompaniment with just about any of our Fat Flush dressings.
2 eggs, hard-boiled
½ tablespoon flaxseed oil
½ teaspoon apple cider vinegar
¼ teaspoon dried mustard
½ teaspoon scallions, finely minced
¼ teaspoon garlic powder
Pinch of cayenne (optional)
1 medium tomato
Mash eggs. Mix in oil, vinegar, mustard, scallions, garlic, and cayenne.
Cut off top of tomato about ¼ of the way down and save top. Scoop out pulp, drain, and stuff with egg salad. Replace the top of the tomato.
Variations
:
⢠Replace the tomato with a red pepper with the top removed and seeded.
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For phase 3:
substitute ½ an avocado for the tomato. Drizzle with fresh lime or lemon juice and add salt to taste.
â¢
For phase 3:
a tablespoon of roasted sunflower seeds adds crunch.
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A quickie all-in-one lunch, sweet crab meat is delectable with Creamy Lemon-Lime Yogurt Dressing (
page 192
). Please note that for those following the Fat Flushing Food Combination rules for phase 3, I consider yogurt (if it is made from whole milk and not nonfat) a dairy fat similar to butter, cream, and sour cream, and so yogurt combines with other protein foods.
1 pound crab, cooked and flaked
3 tablespoons lime juice
½ cup celery, chopped
1¼ cups Creamy Lemon-Lime Yogurt Dressing
4 cups mixed salad greens, shredded
2 tablespoons scallions, finely chopped
Combine all ingredients, except the scallions, in a salad bowl. Mix well and serve. Garnish with scallions.
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Artichoke Frittata
This is an easy-to-cook entrée when you don't feel like having heavy proteins at night or at lunch, for that matter. Artichokes contain silymarinâan antioxidant known to help protect the liver from toxic substances.
2 small leeks, sliced, white part only
1 garlic clove, minced
2 scallions, sliced
¼ cup 1-2-3 Vegetable Broth (
page 221
)
4 eggs, lightly beaten
Dried dill to taste
2 tablespoons water
1 3½-ounce can artichoke hearts, rinsed and sliced
6 black olives, pitted and minced
2 tablespoons cilantro, chopped
1 teaspoon fresh lemon juice
In a medium, nonstick skillet, sauté leeks, garlic, scallions, and broth until leeks are soft. Spread evenly over the bottom of the skillet. Mix dill and water with eggs and pour into the skillet. Arrange the artichoke slices and olives on top of the egg mixture. Sprinkle with cilantro and cook over low heat until egg mixture is set, about 8 minutes, shaking skillet occasionally. Cover the skillet handle and place under broiler until lightly brown, about 2 minutes. Cut into wedges and drizzle with lemon juice.
Variations
:
⢠A bit of Homemade Salsa (
page 207
) may be used as a topping.
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For phase 3:
add salt to taste.
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When time is at a premium and you are in the mood for a light meatless supper, this eggplant-based dish works well. Eggplants provide a fleshy, meaty texture which make them a vegetarian favorite and are a decent source of potassium. Serve with Caramelized Onions (
page 148
).
2 medium eggplants
2 medium onions, chopped
8 garlic cloves, minced
4 tablespoons no-salt-added chicken broth
1 teaspoon ground turmeric
1 teaspoon ground cumin
4 Roma tomatoes, chopped
2 tablespoons fresh cilantro or parsley, chopped
4 eggs, beaten
Preheat oven to 400°F. In oven, roast eggplant whole on nonstick baking sheet until brown on the outside and soft on the inside, testing with a fork, for about 30 minutes or until done. Cool, peel, and mash the pulp. In a large, nonstick skillet or wok, sauté the onions and garlic in the broth until soft, about 20 minutes. Stir in mashed eggplant, add turmeric and cumin, and sauté for another 2 minutes. Add tomatoes and cook for 5 minutes. Add the cilantro or parsley and the eggs, stirring until cooked through and eggs set.
Serve piping hot.
Variation
:
For phase 3:
add salt to taste.
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Warm Thai Lamb Salad
The Thai spices provide an exotic accompaniment to this dish, and they take the edge off the distinctive lamb flavor. Serve on a bed of steamed greens with Garlicky Avocado Dressing (
page 194
).
1 pound (16 ounces) shoulder lamb chops, deboned 1 teaspoon ground coriander
½ teaspoon ground cumin
½ teaspoon ground ginger
¼ teaspoon ground anise
1 carrot, peeled and thinly sliced in strips
1 red pepper, seeded and sliced thinly
1 zucchini, thinly sliced in strips
1 bunch scallions
1 4-ounce can water chestnuts, drained, rinsed, and sliced
½ cucumber, thinly sliced in strips
1 cup bean sprouts
1½ cups Garlicky Avocado Dressing
Salt to taste
Preheat oven to 400°F. Rub lamb with spices. Place lamb in a nonstick roasting pan and roast for about 15â20 minutes until cooked through. Remove from pan, leaving juices from the lamb in the pan, set aside, and let cool.
Place carrot, red pepper, zucchini, scallions, and water chestnuts in the roasting pan and stir into the juices. Roast the vegetables for 2â3 minutes to soften. Remove from pan and place into a large bowl and cool. Add cucumber and bean sprouts to the roasted veggie mixture and toss.
Slice the lamb into thin strips and combine with the veggie mixture. Spoon Garlicy Avocado Dressing over the lamb-veggie mixture, season, and serve at room temperature.
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This dish is a natural with Minty Sesame Dressing (
page 197
) and provides a refreshing Middle Eastern flavor.
1 pound lean lamb roast, cooked and thinly sliced
2 cups cauliflower florets, steamed
¼ cup Minty Sesame Dressing
4 cups mixed salad greens, shredded
Sprigs of mint
Combine the lamb and cauliflower in a large serving bowl. Add the dressing, cover, and marinate for at least 1 hour in the fridge. Take out of the fridge and toss in shredded salad greens. Garnish with sprigs of mint.
Variation
:
Insert slivers of garlic into the lamb roast and rub with dried rosemary before cooking.
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The cumin, cayenne, and garlic give this all-in-one salad a south of the border flair.
1 pound flank steak, thinly sliced
2 tablespoons 1-2-3 Beef Broth (
page 223
)
1 onion, chopped
4 garlic cloves, minced
2 teaspoons ground cumin
1 teaspoon cayenne
¼ cup no-salt-added tomato sauce
2 tablespoons tomato paste
1 tablespoon apple cider vinegar
Salt to taste
8 cups leafy greens (romaine, spinach, mixed lettuces)
3 scallions, sliced
2 tomatoes, chopped
¼ cup black olives
Baked tortilla chips or blue corn chips
In a nonstick skillet, brown flank steak over medium heat. Cook until steak is almost cooked through. Add two tablespoons of broth. Add onion and garlic and cook for 2 minutes. Add cumin, cayenne, tomato sauce, tomato paste, vinegar, and salt. Heat until lightly bubbly, reduce heat, and simmer for 10â15 minutes. Place 2 cups of greens per serving on a plate. Top with beef mixture, scallions, tomatoes, and olives. Serve with a side of chips.
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This is a comforting one-dish meal that's sure to please.
2 5-ounce chicken breasts, boneless and skinless
1 cup 1-2-3 Chicken Broth (
page 222
)
½ medium red onion, diced
1 red bell pepper, chopped
1 8-ounce can artichoke hearts, rinsed, and drained
4 garlic cloves, minced
6 black olives, chopped
Juice of 1 lemon
1 8-ounce can no-salt-added tomato sauce