The Juicing Weight Loss Plan

Note: Recipes in boldface are suitable for the first stage of the FODMAP diet. Recipes in regular type contain an ingredient that is a moderate-FODMAP food; avoid eating these dishes within 3 hours of eating any other moderate FODMAP food, and limit portions.

CHAPTER FIVE

Breakfast

If you like your breakfast short and simple, there are plenty of low-FODMAP options. Be sure to check the nutrition label if you’re buying store-bought foods. Here are a few easy-to-stock-in-your-pantry breakfast cereals, both hot and cold:

Cornflakes
Muesli
Oatmeal
Buckwheat groats

Instead of toast or bagels, substitute corn tortillas. Replace regular or low-fat milk and yogurt with lactose-free versions, or nondairy milk and yogurt made from nuts and seeds (but not soy milk).

You can have fruits for breakfast too, as long as you have just one small piece (or half, if the fruit is very large) or no more than ¼ cup fresh berries:

Citrus (orange, tangerine, grapefruit)
Banana
Berries
Cantaloupe and Honeydew Melon

Strawberry-Banana Smoothie

MAKES 2 SERVINGS

Moderate FODMAP

This smoothie is a quick and easy way to start your day. Add ground chia or flaxseed for a boost of protein.

1 cup crushed ice

½ cup almond milk

1 banana, sliced

6 strawberries, hulled and sliced

Combine all the ingredients in a blender and process until very smooth and frothy. Serve immediately.

Pineapple Parfait

MAKES 4 SERVINGS

Moderate FODMAP

If your yogurt is thin, you can drain it for a few hours in a coffee filter–lined strainer or colander. Draining yogurt makes it thicker and reduces the amount of lactose it contains.

1 cup granola

2 cups coconut yogurt

1 cup pineapple chunks

Layer the granola, yogurt, and pineapple in four parfait glasses or dishes. Serve immediately.

Buckwheat Crêpes

MAKES 8 CRÊPES; 4 SERVINGS

First Stage FODMAP

These crêpes are perfect all on their own or with a touch of butter and a squeeze of lemon or lime. You can also fill them with any of your favorites, including scrambled eggs or turkey hash.

4 large eggs

1 cup unsweetened almond milk

Pinch of sea salt

1 cup buckwheat flour

2 tablespoons coconut oil

1. Combine the eggs, almond milk, and salt. Add the buckwheat flour. Stir until smooth.

2. Heat a crêpe pan or a small sauté pan over medium high heat. Add enough coconut oil to coat the pan lightly.

3. Drop about ⅓ cup batter into the pan. Swirl and tilt the pan to coat it evenly with the batter.

4. Reduce the heat to medium, and cook until the underside of the crêpe is golden, about 2 minutes. Flip the crêpe over with a spatula, and cook the second side for about 1 minute.

5. Transfer each crêpe to a platter and keep warm while cooking the remaining crêpes. Serve at once.

6. The crêpes can be made in advance. Separate the crêpes with parchment paper before wrapping and storing them. Store in the refrigerator for up to 3 days or in the freezer for up to 2 months.

Oat and Almond Waffles

MAKES 8 WAFFLES; 4 SERVINGS

Moderate FODMAP

Every waffle iron is a bit different. Be sure to allow plenty of time for the iron to preheat, and be generous with cooking spray or coconut oil, since this batter can stick a little more than wheat-based batters.

Cooking spray or coconut oil for waffle iron 1

½ cups almond or coconut milk

1 large egg

¼ cup olive oil

1 cup rolled oats (gluten-free)

½ cup rice flour

½ cup chopped almonds

1 tablespoon baking powder

½ teaspoon sea salt

1. Preheat the waffle iron to medium-high heat. Spray the waffle iron with cooking spray or brush liberally with coconut oil.

2. Whisk together the almond milk, egg, and olive oil in a small bowl until smooth.

3. In a medium bowl, combine the oats, rice flour, almonds, baking powder, and salt. Add the egg mixture to the flour mixture, and stir until smooth.

4. For each waffle, drop about ⅓ cup batter onto the iron. Close the waffle iron and cook until golden and crisp on the outside and cooked through, 4 to 5 minutes. Repeat until all of the waffles are cooked.

5. Serve immediately.

Dutch Baby

MAKES 1 PANCAKE; 4 SERVINGS

Moderate FODMAP

Dutch babies are big, puffy, and airy. The coconut flour in this recipe holds up well, but the pancakes begin to deflate as soon as they come from the oven, so enjoy these on the weekend when you can call everyone to the table at the same time. Blueberries make a great low-FODMAP topping.

5 tablespoons unsalted butter or coconut oil

6 large eggs

1 cup almond milk or coconut milk

¼ teaspoon pure vanilla extract

1 cup almond flour or coconut flour

¼ teaspoon ground cinnamon

Lemon wedges for serving

1. Preheat the oven to 425°F.

2. Put the butter in a cast iron skillet and put the skillet in the oven while it heats. (It should be very hot when the pancake batter is added.)

3. Combine the eggs, almond milk, and vanilla in a medium bowl and whisk until smooth.

4. Blend the flour and cinnamon into the egg mixture and stir until smooth. Pour the batter carefully into the hot skillet.

5. Bake the pancake until the edges are puffed and light brown on the edges, about 25 minutes.

6. Cut the pancake into wedges and serve at once, accompanied with lemon wedges.

Almond French Toast

MAKES 2 TO 4 SERVINGS

Moderate FODMAP

Some gluten-free breads are on the small side, so use more bread slices per person to make sure there’s enough. If you remember the night before, set the bread out on a plate so it can harden slightly. It will soak up more of the custard for a great pudding consistency on the inside and a crisp golden exterior.

Custard

1 cup almond milk

4 large eggs, lightly beaten

⅔ cup maple syrup

1 teaspoon pure vanilla extract

¼ teaspoon kosher salt

8 slices wheat-free gluten-free bread (stale is best)

¼ cup clarified butter

Confectioners’ sugar, for garnish (optional)

1. To make the custard: In a wide, shallow bowl, combine the almond milk, eggs, maple syrup, vanilla, and salt. Whisk until smooth.

2. Dip the bread slices in the custard and transfer them to a baking sheet to rest while you heat the skillet.

3. Heat the butter in a large skillet over medium-high heat until it is hot but not smoking. Add the French toast slices to the pan in batches; they should not overlap. Cook until the underside is golden and slightly crisp, about 4 minutes. Turn once and finish on the second side until cooked through and golden, another 2 to 3 minutes. Adjust the heat under the skillet if necessary so the French toast cooks evenly without burning.

4. Serve at once, dusted with confectioner’s sugar (if using).

Gluten-Free French Toast

MAKES 8 PIECES; 4 SERVINGS

Moderate FODMAP

Gluten-free breads respond well to being made into French toast. Put the bread slices on a cooling rack and let them dry out during the night before for the best texture.

Custard

2 cups lactose-free cow’s milk or almond milk

4 large eggs

2 tablespoons maple syrup

2 teaspoons pure vanilla extract

½ teaspoon ground cinnamon

2 tablespoons butter or coconut oil

8 slices wheat-free, gluten-free bread

1. To make the custard: In a wide, shallow bowl, combine the milk, eggs, maple syrup, vanilla, and cinnamon with a whisk or fork until evenly blended.

2. Heat a large sauté pan or griddle over medium-high heat. Add enough of the butter or oil to coat the skillet liberally.

3. Add the bread slices to the custard. Turn to coat evenly on both sides.

4. Cook the French toast on the first side until golden brown, about 3 minutes. Turn once and cook on the second side until golden brown and cooked through, another 3 minutes.

5. Serve immediately.

Orange Cranberry Walnut Scones

MAKES 8 SCONES

Moderate FODMAP

You can keep the unbaked scones in the freezer for up to 2 months, if you like, and then bake them as you need them. Add about 10 minutes to the baking time for frozen scones.

Cooking spray, (optional)

2 cups almond flour

6 tablespoons arrowroot powder

2 teaspoons baking powder

½ teaspoon sea salt

¼ cup unsalted butter or coconut oil

1 large egg, lightly beaten

2 tablespoons maple syrup

Zest of 1 orange

3 tablespoons unsweetened dried cranberries

1. Preheat the oven to 350°F. Coat a baking sheet with cooking spray or line it with parchment paper.

2. In a medium bowl, combine the almond flour, arrowroot, baking powder, and salt with a whisk or fork.

3. Cut in the unsalted butter with a pastry cutter or two table knives until a crumbly meal forms with pieces of fat about the size of sesame seeds. Add the egg, maple syrup, orange zest, and cranberries. Mix with a fork just until evenly blended and moistened.

4. Scrape the batter onto a sheet of parchment paper. Top with a second sheet of parchment paper and press into an even disk about ½ inch thick and 9 inches wide.

5. Peel off the top sheet of parchment paper. Cut the disk into 8 equal wedges. Arrange the wedges on the prepared baking sheet, leaving about 2 inches between them. Bake until golden brown and baked through, 20 to 25 minutes.

6. Transfer the scones to a cooling rack.

7. Serve warm or at room temperature.

8. The scones can be prepared in advance. Store in an airtight container at room temperature for up to 2 days.

Carrot Muffins

MAKES 12 MUFFINS

Moderate FODMAP

These muffins are a portable breakfast item. If you make them in advance and freeze them, you can add one to a bagged lunch to keep things cool. By the time you are ready for lunch, the muffin will be thawed.

Coconut oil

½ cup almond flour

¼ cup coconut flour

1 tablespoon ground cinnamon

1 teaspoon ground nutmeg

¼ teaspoon sea salt

1 large ripe banana

4 large eggs, lightly beaten

1 cup grated carrots

1 tablespoon maple syrup

2 teaspoons pure vanilla extract

1. Preheat the oven to 350°F. Coat 12 muffiin cups in two standard muffin tins lightly with coconut oil.

2. In a small bowl, whisk together the almond flour, coconut flour, cinnamon, nutmeg, and salt to combine thoroughly.

3. In a medium bowl, mash the banana with a fork until it is a smooth purée. Add the eggs, carrots, maple syrup, and vanilla.

4. Add the flour mixture to the banana mixture and stir to make a smooth batter. Spoon the batter into the muffin tins, filling them about three-fourths full.

5. Bake until the muffins spring back when lightly pressed in the center, 25 to 30 minutes.

6. Cool the muffins in the muffin tins for a few minutes before turning them out onto a rack. Keep muffins at room temperature in an airtight container for up to 3 days.

Poached Eggs

MAKES 4 SERVINGS

First Stage FODMAP

Poached eggs are perfect to put on top of Turkey Hash or Hash Browns, or add them to one of the soups in Chapter 7 for a substantial lunch or supper.

2 tablespoons lemon juice

8 large eggs

1. Bring a pot of water to a gentle simmer over medium heat. Add the lemon juice.

2. Crack one of the eggs into a shallow dish or cup. Carefully pour the egg out of the dish into the simmering water. Work in batches to avoid crowding the pan or use two pots of water. Cook until the whites are set and the yolks are of the desired doneness, 4 to 5 minutes.

3. Lift the eggs from the water with a slotted spoon. Blot on paper towels.

4. Serve immediately.

Scrambled Eggs with Ham

MAKES 4 SERVINGS

First Stage FODMAP

Substitute other low-FODMAP meats for the ham or prosciutto, if you prefer, or leave it out completely in favor of a little aged cheese or some minced green onions. To make a breakfast burrito, roll the scrambled eggs in a warmed corn tortilla and top with some onion-free salsa.

4 large eggs

2 tablespoons water

Salt and freshly ground black pepper

2 tablespoons butter, olive oil, or coconut oil

3 tablespoons minced ham or prosciutto

1. In a medium bowl, combine the eggs and water and whisk until evenly blended. Season with salt and pepper.

2. Heat a medium sauté pan over medium-high heat. Add enough butter to coat the pan liberally.

3. Add the ham. Cook until crisp and browned, about 2 minutes. Add the beaten eggs to the skillet.

4. Cook the eggs, stirring frequently, until set into soft curds and fully cooked, 3 to 4 minutes.

5. Serve immediately.

Frittata with Spinach and Potato

MAKES 4 SERVINGS

First Stage FODMAP

Frozen spinach is great to have on hand in the freezer. To prepare it for this dish, let it thaw and then squeeze it in a strainer to remove as much extra water as possible.

2 tablespoons olive oil

1 cup diced cooked potatoes

2 cups chopped frozen spinach

Kosher salt and freshly ground black pepper

Pinch of freshly grated nutmeg

8 large eggs, beaten

1. Preheat the oven to 350°F.

2. Heat the olive oil in a cast-iron skillet over medium-high heat. Add the potatoes and sauté, stirring as necessary, until golden brown, 3 to 4 minutes. Add the spinach and sauté, stirring as necessary, until the spinach is very hot. Season with salt, pepper, and nutmeg.

3. Pour in the eggs.

4. Transfer the skillet to the oven and bake until the eggs are fully cooked, 20 to 25 minutes.

5. Serve immediately.

Granola

MAKES 6 CUPS

First Stage FODMAP

Granola is a favorite go-to breakfast cereal or snack. You can customize this recipe to include your favorite nuts (excluding pistachios and cashews) and seeds. Be careful with the dried fruits, however. The list of suitable dried fruits can be found here.

4½ cups old-fashioned rolled oats (gluten-free)

⅔ cup coconut oil

½ cup maple syrup

½ cup chopped pecans

½ cup pumpkin seeds

¼ cup sunflower seeds

¼ cup sliced almonds

2 tablespoons finely grated orange zest

1. Preheat the oven to 325°F.

2. In a large bowl, combine all of the ingredients. Toss them together until evenly blended.

3. Spread the granola in an even layer on a parchment paper–lined baking sheet. Bake, stirring as necessary to brown evenly, until crunchy and toasted, about 1 hour.

4. Let the granola cool to room temperature. The granola can be stored in an airtight container at room temperature for up to 3 weeks.

Pumpkin Bread

MAKES 1 LOAF; 12 SERVINGS

Moderate FODMAP

Slice this bread and toast it in the morning and spread it with almond butter for a delicious and protein-packed breakfast that is perfect for busy mornings.

Cooking spray

1½ cups almond flour

¾ cup potato starch

½ cup cornstarch

1¼ teaspoons xanthan gum

2 teaspoons ground cinnamon

1 teaspoon sea salt

1 teaspoon baking soda

1 teaspoon baking powder

1 teaspoon ground ginger

¼ teaspoon ground nutmeg

1 cup pumpkin purée

1 cup maple syrup

½ cup canola oil

3 large eggs, lightly beaten

1 tablespoon pure vanilla extract

½ cup chopped walnuts or pecans (optional)

1. Preheat the oven to 375°F. Coat a loaf pan with cooking spray.

2. In a large bowl, combine the almond flour, potato starch, cornstarch, xanthan gum, cinnamon, salt, baking soda, baking powder, ginger, and nutmeg and whisk together.

3. In a small bowl, combine the pumpkin purée, maple syrup, oil, eggs, and vanilla and whisk until evenly blended.

4. Add the pumpkin mixture to the flour mixture, and stir until evenly combined. Stir in the nuts (if using).

5. Scrape the batter into the prepared loaf pan. Bake for 15 minutes and then reduce the heat to 325°F. Bake until golden brown and a toothpick inserted near the center of the loaf comes out clean, with a few moist crumbs clinging, 45 to 50 minutes.

6. Cool the bread completely on a wire rack before slicing and serving.

Grits

MAKES 4 SERVINGS

First Stage FODMAP

A classic dish from the South, grits make a rich and satisfying cereal, or you can use them as a base for poached eggs, sausage, or ham.

4 cups water

¾ teaspoon sea salt

¾ cup yellow cornmeal

¾ cup grated aged Cheddar cheese (optional)

1. In a large saucepan, bring the water and ¾ teaspoon salt to a simmer over medium-high heat.

2. Add the cornmeal, a few tablespoons at a time, stirring constantly, until all has been added. Reduce the heat to low and simmer, stirring constantly, until thickened and creamy, 15 to 20 minutes.

3. Add the Cheddar cheese (if using). Season again with salt, if desired.

4. Serve immediately.

Turkey Hash

MAKES 4 SERVINGS

First Stage FODMAP

If you have fresh or dried cranberries on hand, add a few to this dish and it is Thanksgiving all over again.

2 tablespoons olive oil or canola oil

2 cups diced cooked potatoes

1 cup diced cooked parsnips

½ cup grated carrots

½ cup minced green onions

12 ounces diced cooked turkey

½ teaspoon fresh thyme leaves

Kosher salt and freshly ground black pepper

1. Heat the oil in a large cast-iron skillet over medium-high heat.

2. Add the potatoes, parsnips, carrots, and green onions. Sauté, stirring frequently, until the potatoes are coated with oil and beginning to turn golden, 4 to 5 minutes.

3. Add the turkey and thyme, and season with salt and pepper. Continue to cook without stirring until a crust develops on the bottom of the hash, 6 to 8 minutes. Turn the hash with a wide spatula, lifting large sections at a time to keep as much of the crust intact as possible.

4. Cook on the second side until a crust develops, an additional 5 to 6 minutes. Cut into wedges.

5. Serve immediately.

Hash Browns

MAKES 6 SERVINGS

First Stage FODMAP

Make this dish as one large cake to cut into wedges, as this recipe suggests, or shape them into smaller, individual patties.

2 tablespoons olive oil or clarified butter (or ghee), plus more as needed

3 cups shredded potatoes

3 tablespoons chopped fresh chives

1 teaspoon fresh thyme leaves (or ½ teaspoon dried)

Kosher salt and freshly ground black pepper

1. Heat the oil in a large cast-iron skillet over medium-high heat. Add half of the potatoes and press into an even layer. Sprinkle the chives and thyme evenly over the potatoes, and season with salt and pepper. Top with the remaining potatoes. Drizzle with a little additional oil.

2. Cook on the first side without stirring until a crust develops on the bottom, 6 to 8 minutes. Turn the potatoes with a wide spatula, lifting large sections at a time to keep as much of the crust intact as possible.

3. Cook on the second side until a crust develops, an additional 5 to 6 minutes. Cut into wedges.

4. Serve immediately.