Place all ingredients in a blender.The basic Fat Flush recipes are quick and easy to prepare. Just ask the individuals who inspired them—my clients, readers, and Fat Flush Internet community members. Like most of us, these Fat Flushers juggle family and career, so they simply don’t have the time or energy to fuss with meals. In fact, according to the Wirthlin Women’s Health Issues Survey of 1999, when racing against the clock, cooking is often the first thing to go by the wayside. This is why these recipes were created with the “less is definitely more” philosophy in mind.
But don’t let this fool you. These recipes are big on flavor, especially with all the Fat Flushing herbs and spices. Almost all the recipes can be used in all phases of the plan—with the exception of the Vegetable Frittata and the Fruity Fruit Sorbet, marked with three asterisks (***), indicating that they are part of only phase 3.
Before you head for the kitchen, here are some helpful tips. When making your Fat Flush meals, avoid all aluminum-containing pots, pans, and foil. Food (especially acid-based foods) cooked in these utensils or wrapped in foil can leach the aluminum out, contributing to additional dietary aluminum. Aluminum hampers the body’s use of calcium, magnesium, and phosphorus—those bone-building essentials. Instead of foil, I recommend Beyond Gourmet unbleached parchment paper, which is great for roasting vegetables and for en papillote oven cooking. You should be able to find it in most health food stores. If you must freeze or refrigerate food in aluminum foil, first wrap it in waxed paper so that the aluminum cannot leach into your food.
Preferable cookware includes high-quality stainless steel, cast iron (an especially good choice for anemics), enamel-coated iron, Corning Ware, Pyrex, and glass. I personally use Le Creuset for all of my cooking needs and have never been more satisfied with any other cookware.
When it comes to produce, fresh is always best—but frozen runs a close second. Many veggies and fruits are frozen at the peak of ripeness, so they usually have a lot of flavor. If using canned vegetables and fruits, be sure to drain the veggies well because the juices have added salt.
This is a refreshingly simple—and nutritious—way to start each day. Smoothies undoubtedly will become your staple fast-food breakfast. They are a quick and easy way to get your daily dose of flaxseed oil. If you are in phase 3, you also can choose from half of a banana, a small kiwi, or ½ cup of melon chunks for your fruit selection.
1 cup fresh or frozen fruit (strawberries, raspberries, blueberries, or frozen peaches or 1 fresh peach)
1 scoop or 2 heaping tablespoons protein powder
8 ounces cran-water or plain filtered water
1 tablespoon flaxseed oil
¼ teaspoon Flora-Key or Stevia Plus to taste (optional)
Place all ingredients in a blender.
Blend until rich and creamy, approximately 2–3 minutes.
Makes 1 serving.
Got five minutes? Whip up this tasty egg dish to start your day off right. A complete source of protein, eggs are loaded with key nutrients, such as vitamins, minerals, amino acids, and antioxidants, as well as the cholesterol-lowering phosphatidylcholine. You can even enhance the taste by topping it with a bit of Fat Flush Catsup (recipe in the “Condiment” section).
1 cup mushrooms, thinly sliced
1 garlic clove, diced
1 tablespoon no-salt-added chicken broth
½ cup mung bean sprouts
2 eggs, beaten with water
teaspoon cayenne pepper
Cook mushrooms in broth over medium heat in a nonstick skillet.
Add bean sprouts and garlic and sauté briefly.
Pour eggs over mushrooms and sprouts.
Cook over low heat until firm.
Sprinkle with cayenne pepper.
Makes 1 serving.
Pamper yourself on your day off! Savory Fat Flushing herbs and fibrous veggies give this dish some real pizzazz while keeping you on track with your weight loss goals. Fennel, dill, and garlic aid the digestive process, and parsley helps reduce water weight.
½ pound lean ground turkey
1 cup mushrooms, chopped
½ cup onion, chopped
½ cup red pepper, chopped
¼ teaspoon dill
¼ teaspoon fennel, crushed
1 garlic clove, minced
2 eggs, beaten
¼ cup fresh parsley, minced
2 medium tomatoes, thinly sliced
Preheat oven to 350°F.
In a large skillet, cook the turkey, mushrooms, onion, red pepper, dill, fennel, and garlic together until the turkey is done.
Drain off liquid, and place the mixture into a pie plate. In a medium bowl, stir together eggs and parsley, and then spread them over the turkey mixture.
Bake uncovered for 25–30 minutes or until the top is set.
Garnish with a nice arrangement of tomato slices and enjoy!
Makes 2 servings.
Gourmet taste—yet so easy to do. And it’s even better with delicious phytonutrient-rich vegetables.
½ pound fresh or frozen asparagus spears, cut up
4 eggs
½ cup low-fat cottage cheese
1 teaspoon dried mustard
Olive oil spray coating
½ cup mushrooms, thinly sliced
¼ cup onions, chopped (optional)
½ tomato, thinly sliced
Preheat oven to 400°F.
Steam asparagus for about 5 minutes until tender; then set aside.
Beat eggs in a medium bowl until foamy. Beat in cottage cheese and mustard; then set aside.
Lightly spray an ovenproof skillet with olive oil coating.
Add mushrooms and onions (optional), and then cook over medium heat until tender.
Stir in asparagus pieces.
Pour egg mixture over veggies, and cook over low heat for about 5 minutes or until it bubbles slightly.
Bake uncovered for about 10 minutes or until set.
Garnish with tomato slices.
Makes 2 servings.
Looking for a tasty no-fuss meal? This stir-fry is made to order. You can alternate your protein choices for a slight twist.
¼ cup no-salt-added chicken broth
1 pound chicken, shrimp, lamb, or lean beef (your choice)
2 cups mushrooms, thinly sliced
1 cup bamboo shoots
1 cup water chestnuts
1 cup broccoli florets
1 cup asparagus, coarsely chopped
1 carrot, thinly sliced
1 teaspoon ginger
¼ teaspoon cayenne pepper
Heat broth in a nonstick skillet over medium-high heat.
Add your protein choice, and cook until almost done.
Add veggies and seasonings, cooking until tender.
Makes 4 servings.
Try this scrumptious standby for lunch or dinner. This full-bodied soup has been a life-saver for many on-the-go Fat Flushers wanting a meal-in-one.
1 pound ground beef or turkey
16 ounces Muir Glen Tomato Puree
16 ounces filtered water
½ onion, chopped
1 cup spinach, chopped
1 cup green beans, chopped
½ medium green pepper, chopped
½ medium red pepper, chopped
1 stalk celery, chopped
Brown meat in a skillet over medium heat until no longer pink.
Drain fat.
Place the browned meat, water, onion, spinach, green beans, garlic, green and red peppers, and celery in large pot.
Cook over low-medium heat for about 1 hour.
Makes 4 servings.
A great make-ahead meal that keeps fresh for several days.
2 tablespoons no-salt-added broth of your choice
Juice of 3–4 small limes
1 pound orange roughy fillets
½ cup onion, chopped
¼ cup fresh jalapeños, chopped (optional)
¾ cup tomatoes, chopped
¼ cup fresh parsley, chopped
2 cups cooked mustard greens
Heat broth in a nonstick skillet.
Place fish in skillet and pour lime juice over it, cooking until the fish is opaque.
Add onion, jalapeños (optional), tomatoes, and parsley and cook for 5 minutes.
Transfer to a serving dish and refrigerate for at least 2 hours until chilled.
Serve on a bed of mustard greens.
Makes 4 servings.
Mealtime doesn’t get any easier than this. Enjoy this dish for a quickie lunch or dinner.
1 tablespoon no-salt-added chicken broth
1 garlic clove, minced
¼ cup onion, diced
½ cup mushrooms, thinly sliced
½ cup tomato, diced
1 cup fresh spinach, raw
Sauté garlic and onion in broth over medium-high heat in a nonstick skillet until transparent and soft.
Add mushrooms, tomato, and turkey, making sure that the turkey is brown on both sides or until done.
Serve over raw spinach with your favorite Fat Flush dressing drizzled on top.
Makes 1 serving.
Freshly made, mouth-watering soup in just 25 minutes.
4 cups no-salt-added vegetable broth
¼ cup fresh ginger, sliced
¼ to ½ teaspoon cayenne pepper
2 cups snow peas, trimmed
1 pound shrimp, peeled and deveined
1 lemon, cut into wedges
2 tablespoons fresh cilantro or parsley, chopped
Place broth and ginger in a large pot, and cover and simmer over medium-high heat for 15 minutes.
Strain out ginger and return broth to pan.
Add cayenne pepper and snow peas, simmering covered for about 5 minutes.
Add shrimp and cook until firm (about 3 minutes).
Squeeze lemon wedges into individual soup bowls and garnish each with cilantro (or parsley).
Makes 4 servings.
Enjoy this romantic specialty from the Mediterranean—Fat Flush style.
1 pound lean ground beef
2 tablespoons garlic, minced
2 teaspoons fresh parsley, chopped
¼ cup diced onion
4 cups no-salt-added beef broth
1 carrot, chopped
1 cup spinach, chopped, packed, and well drained
Fresh garlic, minced, for garnish
Combine the beef, garlic, parsley, and onion together.
Shape into ½-inch meatballs.
Brown meatballs in a nonstick skillet over medium heat until cooked and set aside.
Pour broth into a large pot, add chopped carrot, and bring to a boil.
Reduce heat, add meatballs, and simmer covered for about 20 minutes.
Add spinach and simmer for 15 minutes longer.
Garnish with lots of fresh garlic.
Makes 4 servings.
An appetizing blend of flavors your whole family will love.
1 tablespoon no-salt-added beef broth
½ cup diced onion
2 garlic cloves, minced
1 pound ground lamb
1 teaspoon cumin
1 teaspoon cinnamon
1 can (14.5 ounces) no-salt-added Muir Glen Diced Tomatoes
1 medium eggplant, oven roasted (see recipe for Baked Eggplant in the “Veggie Sides” section)
Preheat oven to 375°F.
Heat broth over medium heat in a nonstick skillet.
Add onion and garlic, and sauté until soft.
Remove mixture to a bowl, and return pan to heat.
Place lamb in the pan, and cook until it just begins to brown.
Add the cumin and cinnamon, stir well, and sauté until meat is browned.
Add onion-garlic mixture and tomatoes, simmering until juices evaporate.
In a glass baking dish, arrange alternating layers of eggplant slices and lamb.
Bake for 10 minutes.
Makes 4 servings.
Here’s a hearty meal that’s packed with gusto—and great on the barbie!
2 tablespoons fresh lime juice
1 tablespoon no-salt-added beef broth
2 garlic cloves, crushed
¼ teaspoon cayenne pepper (to taste)
2 teaspoons cumin
1 pound flank steak, thinly sliced on the diagonal
1 tablespoon no-salt-added beef broth
1 red pepper, thinly sliced
1 onion, thinly sliced
Combine the lime juice, beef broth, garlic, cayenne, and cumin in a small bowl.
Rub mixture over steak, and then transfer the steak to a baking dish and refrigerate for about 2 hours.
Heat broiler (or prepare outdoor grill), and cook steak to desired doneness (5 minutes per side for medium).
Meanwhile, heat broth in a nonstick skillet, and toss in red pepper and onion, cooking over medium heat.
Stir constantly until onion is golden brown.
Top steak with onion mixture and serve.
Makes 4 servings.
Who needs to eat out? These chops are lightly scented with savory Fat Flushing herbs that not only tickle your palate but also help rev up your metabolism and steady your blood sugar levels.
1 pound of lamb chops
2 tablespoons filtered water
1 tablespoon ground cinnamon
1 tablespoon ground coriander
Preheat grill or broiler.
Brush lamb with filtered water, and rub with cinnamon and coriander.
Grill over medium heat, turning occasionally, about 20 minutes until done.
Makes 4 servings.
You don’t have to live in New Orleans to cook up a tantalizing Fat Flush–style Creole dish. This recipe uses colorful phytonutrients and thermogenic herbs to entice your senses—and help you shed those pounds.
4 tablespoons no-salt-added vegetable broth
3 green onions, white parts, thinly sliced
½ cup celery, thinly sliced
½ green pepper, diced
½ red pepper, diced
2 garlic cloves, minced
1 can (14.5 ounces) no-salt-added Muir Glen Tomato Sauce
½ cup filtered water
1 teaspoon fresh parsley, chopped
teaspoon cayenne pepper
8 ounces shrimp, peeled and deveined
Warm broth in a nonstick skillet over low-medium heat.
Add the green onions, celery, green and red pepper, and garlic and sauté until tender.
Add the tomato sauce, water, parsley, and cayenne and simmer uncovered for 20 minutes.
Toss in shrimp and stir. Heat to boiling. Reduce heat to low and cover, letting dish simmer 15–20 minutes or until shrimp are done.
Makes 2 servings.
Make any night special with this tempting, easy-to-prepare dinner. Try it with your favorite fish, such as halibut, orange roughy, or sole.
1 pound red snapper (or fish of your choice)
½ cup no-salt-added vegetable broth
2 tablespoons parsley, minced
1 tablespoon shallots, minced
1 tablespoon fresh dill
¼ cup fresh lemon juice
Preheat oven to 300°F.
Arrange red snapper in the center of a baking dish, and add the broth, parsley, shallots, and dill.
Place dish in oven, and roast until snapper is opaque in center, about 15–25 minutes.
Transfer fish to serving dish.
Add lemon juice to pan drippings, and then pour over fish.
Makes 4 servings.
Can something this simple be this good and help you lose weight? You bet!
4 ounces meat (ground beef, veal, or turkey)
¼ cup spinach, chopped
¼ cup onion, diced
1 garlic clove, minced
teaspoon cayenne pepper
1 teaspoon fresh parsley, chopped
1 tablespoon no-salt-added Muir Glen Tomato Sauce
Preheat oven to 400°F.
Place the meat, spinach, onion, garlic, cayenne, and parsley in the bowl of a food processor and blend.
Press into a mini–loaf pan and glaze the top with the tomato sauce.
Bake for approximately 30 minutes.
Makes 1 serving.
For lunch or dinner, these tasty scallops will hit the spot. They burst with the unforgettable taste of scallion, garlic, and cumin.
4 tablespoons no-salt-added vegetable broth
2 scallions, minced
2 garlic cloves, minced
¼ teaspoon cumin
4 ounces scallops, trimmed and rinsed
Heat broth in a nonstick skillet over medium heat.
Add the scallions, garlic, and cumin and sauté for about 1 minute.
Add the scallops and sauté until opaque.
Remove the scallops from the skillet onto a plate and sprinkle with additional cumin, if desired.
Makes 1 serving.
Think you’ve had it with chicken? Think again. The red pepper–cabbage combination gives this bird a whole new Fat Flushing attitude.
2 tablespoons no-salt-added chicken broth
1 pound boneless, skinless chicken, cut into 1-inch cubes
1 large onion, thinly sliced
1 large red pepper, cut lengthwise into ½-inch-thick slices
1 can (14.5 ounces) Muir Glen Whole Tomatoes, rinsed
½ cup Muir Glen Tomato Puree
1 stalk celery, cut into ½-inch-thick slices
1 small head of cabbage, shredded
Cook chicken in broth over medium-high heat until cooked through.
Add the onion, garlic, red pepper, tomatoes, and puree, bringing the mixture to a boil.
Simmer covered for about 15 minutes.
Add the celery and cabbage.
Cover and simmer until cabbage is soft.
Makes 4 servings.
Aromatic herbs and spices make this omega-3–rich fish the catch of the day.
4 ounces salmon
½ can (7 ounces) Muir Glen Stewed Tomatoes, rinsed
¼ cup Muir Glen Tomato Puree
5 garlic cloves, roasted (see recipe below)
½ scallion, thinly sliced
1 large mushroom, thinly sliced
1 teaspoon coriander
1 tablespoon fresh lemon juice
1 tablespoon fresh parsley, chopped, for garnish
Place salmon skin side down in a nonstick skillet.
Add the tomatoes, tomato purée, garlic, scallion, mushroom, and coriander and cover.
Simmer over medium heat for about 15 minutes.
When salmon is done, remove from skillet onto plate, drizzling with lemon juice and garnishing with parsley.
Makes 1 serving.
Middle of the week blahs? Here’s a delightful change of pace. If veal isn’t your thing, try the recipe with sirloin steak.
¼ cup onion, chopped
1 garlic clove, minced
1 can (14.5 ounces) no-salt-added Muir Glen Diced Tomatoes
1 tablespoon fresh parsley, chopped
2 tablespoons no-salt-added beef broth
1 pound boneless veal leg round or sirloin steak, cut ¼ inch thick with fat trimmed off
Sauté onion and garlic in water in a medium saucepan over medium heat until the onion is soft and the garlic is transparent.
Stir in tomatoes and parsley, bring to a boil, and reduce heat.
Cook uncovered for 10 minutes, then set aside.
Heat broth in another skillet over medium-high heat, and then add meat, cooking to desired doneness.
Remove meat from the skillet onto a plate.
Spoon tomato-herb sauce over meat and serve.
Makes 4 servings.
Quick and zesty. A great pick-me-up on those hurried Fat Flush days.
1 pound skinless turkey, cut into 1-inch cubes
2 tablespoons no-salt-added chicken broth
4 cups mushrooms, sliced
¼ cup red pepper, diced (optional)
¼ cup apple cider vinegar
cup fresh parsley, chopped, for garnish
Cook turkey in broth in a nonstick skillet over medium-high heat until the turkey is cooked through.
Add mushrooms, red pepper (optional), and vinegar, cooking until soft.
Remove from the skillet onto a plate.
Garnish with fresh parsley.
Makes 4 servings.
Even the kids will eat their veggies with this dish.
1 pound skinless chicken, cut into 1-inch cubes
2 cups zucchini, cubed
2 cups yellow squash, cubed
2 cups red pepper, cubed
Lemon wedges, for garnish
Preheat grill or broiler.
Alternate chicken and vegetable cubes on skewers.
Grill for about 15–20 minutes, turning at least once, until chicken is cooked through.
Remove from the grill onto a serving platter.
Garnish with lemon and serve.
Makes 4 servings.
Who doesn’t love a good stir-fry? This one breaks the ho-hum mold, tossing lean lamb with Fat Flushing herbs and spices.
¼ cup green onion, sliced
¼ cup fresh parsley, chopped
1½ tablespoons lemon juice
1 teaspoon dried mustard
1 pound lean boneless lamb, cut into 1-inch cubes
2 tablespoons no-salt-added beef broth
1 garlic clove, minced
1 green or red pepper, thinly sliced
2 tablespoons no-salt-added beef broth
In a medium bowl, combine onion, parsley, lemon juice, and dried mustard.
Stir in lamb chunks, coating them thoroughly, and set aside.
Heat broth in a nonstick skillet over medium heat.
Add garlic and peppers, sautéing for about 2–3 minutes over medium heat.
Take out and set aside.
Heat remaining broth in the skillet, adding the lamb mixture.
Cook until lamb is cooked through.
Mix the garlic and peppers with the lamb mixture.
Heat through.
Remove stir-fry from the skillet to a plate and serve.
Makes 4 servings.
If you can’t find salt-free store-bought vegetable, chicken, and beef broths, you can always make your own, and even more nutritiously at that. The key is to use bones with your homemade broth and add a couple of tablespoons of apple cider vinegar. This will up the calcium content because the vinegar actually helps leach calcium from the bones. And whenever possible, I would suggest using free-range, hormone- and antibiotic-free chicken or beef rather than commercially raised chicken or beef.
These broths can be used at every phase of the Fat Flush Plan for sautéing veggies, scrambling eggs, or basting any protein dish.
Freeze broths in an ice cube tray for convenient future use. Each “broth ice cube” is approximately 1 tablespoon of broth.
Enhance any mealtime with this delicate brew.
2 quarts filtered water
1 large onion, cut in 1-inch pieces
3 stalks celery, cut in 1-inch pieces
1 bunch green onion, chopped
8 cloves garlic, minced
8 sprigs fresh parsley
8 ounces mushrooms, cut in ½-inch slices
2 bay leaves
Place all ingredients in a large stockpot, and bring to a boil.
Lower heat and simmer uncovered for about 1 hour.
Strain, and discard vegetables.
Refrigerate and use within 3 days or freeze.
Makes 4 servings.
A nutritious way to bolster the flavor of your Fat Flush recipes.
2 quarts filtered water
3 pounds chicken pieces with the bones
3 tablespoons cider vinegar
1 large onion, cut in 1-inch pieces
3 stalks celery, cut in 1-inch pieces
4 sprigs fresh parsley
2 bay leaves
Place all ingredients in a large pot, and bring to a boil.
Reduce heat, cover, and simmer for about 45 minutes or until the chicken is done.
Strain, and discard vegetables and bones; save the chicken for another recipe.
Refrigerate and use within 3 days or freeze.
Makes 4 servings.
A healthy and hearty base for any Fat Flush meal.
3 pounds beef shank
1 large onion, cut in 1-inch pieces
2 quarts filtered water
3 tablespoons apple cider vinegar
3 stalks celery, cut in 1-inch pieces
4 sprigs fresh parsley
4 garlic cloves, minced
2 bay leaves
Preheat oven to 450°F.
Place bones and onions in a roasting pan.
Bake for 30 minutes or until bones are browned.
Remove from oven.
Place bones and onions in a large stockpot.
Add water, vinegar, celery, parsley, garlic, and bay leaves to the stock-pot, and bring to a boil.
Reduce heat, cover, and simmer for 3 hours.
Strain, and discard vegetables and bones; save the meat for another recipe.
Refrigerate and use within 3 days or freeze.
Makes 4 servings.
East meets the Southwest. Here’s a unique Fat Flush combo that also gets that slimming protein into your diet.
4 cups no-salt-added chicken broth
2 eggs, well beaten
¼ cup cilantro, chopped, for garnish
Place broth in a large pot and bring to a boil over medium-high heat.
In a small bowl, beat eggs with a fork.
Gradually stir the beaten eggs into the broth.
Reduce heat, stirring continuously with a fork until the egg stands out from the stock.
Remove from heat, and pour into bowls.
Garnish with cilantro and serve immediately.
Makes 4 servings.
Now here’s a no-fuss side dish you’ll definitely want to try. The veggies will really taste great because the broth seals in the flavor. Try eggplant, zucchini, or maybe even yellow squash. And if you haven’t met your daily flaxseed oil requirement, drizzle the remaining amount over the veggies. Tasty!
½ cup red bell pepper, cut into strips
½ cup yellow bell pepper, cut into strips
½ cup onion, thinly sliced
½ cup mushrooms, thinly sliced
2 tablespoons no-salt-added broth of your choice
Place veggies in a baking dish.
Brush and blend with broth.
Broil for about 10 minutes.
Makes 1 serving.
Want a little crunch—and a whole lot of zing? Here it is. For an extra treat, you may want to save some of your daily flaxseed oil requirement to drizzle over your slaw.
1 cup shredded green cabbage
½ cup shredded red cabbage
½ cup jícama, peeled and grated
½ small green pepper, coarsely chopped
½ small red pepper, coarsely chopped
½ small onion, coarsely chopped
1 small stalk celery, chopped
½ cup apple cider vinegar
½ teaspoon garlic, minced
½ teaspoon Flora-Key or Stevia Plus (optional)
½ teaspoon cayenne pepper (optional)
Combine the cabbage, jícama, peppers, onion, and celery in a large serving bowl.
In another bowl, create the dressing by stirring the vinegar, garlic, and Flora-Key or Stevia Plus (optional) and cayenne pepper until well blended.
Add the dressing to the vegetable mixture and toss lightly.
Cover and refrigerate for at least 1 hour before serving.
Makes 4 servings.
Want a savory vegetable dish that’s loaded with fiber and low in calories? This easy eggplant is one of Fat Flushers’ top choices every time.
¼ cup no-salt-added broth (beef, chicken, or vegetable)
1 medium eggplant, cut into ½-inch slices
Juice of 1 lemon
Preheat oven to 425°F.
Pour the broth into a roasting pan.
Place the eggplant slices into the pan, lightly coating them on both sides with the broth.
Bake for 10 minutes.
Turn eggplant slices over, and bake for another 10 minutes.
Add lemon juice and let set for a few minutes.
Makes 4 servings.
This is one flavorful veggie blend your whole family will love. And it’s good for them too. Asparagus has a marvelous cleansing effect on the kidneys and bladder, and mushrooms are rich in the calming B vitamins.
1 pound asparagus spears, cut into 1-inch pieces
1 tablespoon no-salt-added vegetable broth
4 cups mushrooms, thinly sliced
½ cup onion, chopped
1 tablespoon garlic, minced
2–4 tablespoons flaxseed oil
Prepare fresh asparagus by gently bending the stalk until it snaps.
Discard the bottom half and slice the rest on the diagonal.
Steam the asparagus for about 5-6 minutes until crisp but tender.
Set aside.
Heat the broth, mushrooms, onion, and garlic in a nonstick skillet, cooking until soft.
Add the asparagus, and drizzle with lemon juice.
Heat the asparagus through over low-medium heat.
Remove from the skillet to a serving platter and allow to cool.
Drizzle ½ to 1 tablespoon flaxseed oil over each serving at room temperature.
Makes 4 servings.
Here’s a delicious way to blend those Fat Flushing nutrients with the thermogenic power of cinnamon. When selecting your smooth, watermelon-shaped squash, look for one that has a hard, deep-colored rind.
1 spaghetti squash
2 large garlic cloves, minced
½ teaspoon cinnamon
1–2 tablespoons flaxseed oil
Cut squash in half, and scoop out the seeds.
Place the squash halves on a nonstick baking sheet, cut side down.
Bake at 375°F for 30 minutes.
With a fork, separate the spaghetti pulp from the skin, and place the pulp in a serving dish.
Sprinkle on garlic, cinnamon, and oil, and toss lightly.
Makes 4 servings.
Forget those fancy restaurants—you can roast your own garlic easily at home. Do it a couple of times a week, and then keep it in the fridge for at least 3-4 days for whenever you want to dress up a meal or side dish.
Garlic heads, as many as desired
Wrap garlic head(s) in parchment paper.
Place in oven for about 45 minutes.
This fat-burning number bursts with flavor and eye appeal!
2 cans (13–15 ounces) artichokes hearts packed in water (or 2 cups filtered water plus 4 fresh artichoke hearts)
1 garlic clove, minced
4 tablespoons flaxseed oil
¼ cup fresh lemon juice
1½ tablespoons apple cider vinegar
½ teaspoon cayenne pepper
Tricolored greens, for garnish
Drain the (canned) artichoke hearts, and rinse well with water.
Place 4 artichoke hearts in a large bowl, and mash with the garlic.
Stir in the flaxseed oil, lemon juice, vinegar, and cayenne, and mix well.
Quarter the remaining hearts, and mix well with the dressing.
Refrigerate at least 1 hour.
Arrange on bed of greens and serve.
Makes 4 servings.
In the mood for a little zing? Try this on a bed of lettuce and cut-up vegetables.
4 tablespoons flaxseed oil
3 tablespoons apple cider vinegar
3 tablespoons fresh lemon juice
Put all ingredients in a small covered jar, and shake vigorously for 30 seconds.
Makes 4 servings.
Perfect for a refreshing pick-me-up.
4 tablespoons flaxseed oil
4 tablespoons fresh lime juice
2 cloves garlic, minced
¼ teaspoon cayenne pepper
Put all ingredients in a small covered jar, and shake vigorously for 30 seconds.
Makes 4 servings.
All of the flavor—but none of the guilt.
2 tablespoons Muir Glen Tomato Puree
1½ teaspoons apple cider vinegar
teaspoon Flora-Key or Stevia Plus
½ teaspoon garlic, finely minced
Pinch of cayenne (optional)
Place all ingredients in a small bowl, and stir well with a wire whisk.
Makes 1 serving.
Delicious way to complement shrimp or other fish favorites.
Fat Flush Catsup (recipe above)
1 teaspoon fresh lemon or lime juice
¼ teaspoon dried mustard
1 teaspoon fresh cilantro, chopped finely
3 pinches cayenne pepper, to taste
Prepare the Fat Flush Catsup as directed.
Add the lemon (or lime) juice, dried mustard, cilantro, and cayenne pepper.
Mix well with a wire whisk.
Makes 1 serving.
This Fat Flushing dip will have your whole family shouting, “Olé!” You can make it in a snap and dip strips of your favorite veggies in it.
1 to 2 fresh small jalapeño peppers, minced (optional)
cup cilantro, finely minced
¼ cup green pepper, finely diced
2 garlic cloves, finely minced
1 can (14.5 ounces) no-salt-added Muir Glen Diced Tomatoes, drained
Juice of half a lime
6 green onions (white parts only), finely diced
2 tablespoons apple cider vinegar
Blend all ingredients together.
Refrigerate a few hours or overnight.
Makes 4 servings.
There’s nothing bad about these eggs! They’re loaded with slimming omega-3 and dressed with Fat Flushing herbs.
2 eggs, hard-boiled
½ tablespoon flaxseed oil
½ teaspoon apple cider vinegar
¼ teaspoon dried mustard
½ teaspoon green onion (white part), finely minced
¼ to ½ teaspoon finely minced garlic (to taste)
Pinch of cayenne pepper (optional)
Sprigs of fresh dill and parsley, for garnish
Cool the hard-boiled eggs under cold water.
Peel eggs, and cut in half lengthwise.
Remove the yolks, and put them in a small bowl.
Add oil, vinegar, onion, garlic, and mustard to yolks, and mix thoroughly. Scoop the yolk mixture with a spoon, and use it to fill the egg halves.
Top with dill and parsley.
Makes 1 to 2 servings.
Once you’ve graduated to the Lifestyle Eating Plan, treat yourself to this delightful dessert. It’s allowed only in phase 3 because, unlike the blended fruits, protein powder, and flaxseed oil in the breakfast smoothies, this recipe is really pure fruit, without the balancing nutrition of the protein and oil to level out blood sugar. Puréeing breaks down the fiber in fruits, which also can affect blood sugar levels by concentrating the sugars.
½ cup strawberries, halved
½ cup raspberries
1 teaspoon fresh lemon juice (optional)
¼ to ½ teaspoon Flora-Key or Stevia Plus (optional to taste if fruit is not sweet enough)
Place all ingredients in a food processor or blender and purée until smooth.
Freeze until firm (about 3–4 hours only).
Makes 1 serving.
TIME-SAVING TIP
Start with partially thawed frozen fruit so that you can eat your sorbet immediately.
No doubt you have noticed that many of the menus and recipes contain the special Fat Flushing culinary herbs and spices, which can turn simple dishes into exotic entrées and sides. Cayenne, cumin, parsley, cilantro, dill, anise, fennel, bay leaves, ginger, cloves, coriander, cinnamon, mustard, and apple cider vinegar are not just your everyday flavoring favorites; they are essential to the Fat Flushing strategy because they rev up the metabolism, help remove excess fluid from tissues, and control cravings. Here are some examples of how I like to use these Fat Flushing seasonings to spice up my life. Give them a try.
For a more cosmopolitan flavor, you can rub the following dry blends directly on your meat, fish, lamb, or poultry and cook:
ASIAN: cup ground ginger, 1 tablespoon dried mustard, 1 minced garlic clove, and 1 teaspoon chopped onion
TEX-MEX: 2 tablespoons cumin, 1 teaspoon coriander, ½ teaspoon cayenne, and ½ teaspoon cinnamon
MOROCCAN: ½ cup chopped onion, 2 minced garlic cloves, 2 teaspoons cumin and coriander, ¼ teaspoon cayenne pepper
Here are some tips on how to modify recipe ingredients for your old-time favorites or holiday specialties to make them Fat Flush friendly for the Lifestyle phase of the program. Name brands and/or contact information can be found in Chapter 9. I have found many tasty ways to cut out the trans fats, sugar, salt, refined carbohydrates, and gluten from my recipes without sacrificing flavor for your family’s favorite recipes. The following chart provides some easy-to-use tips for replacing traditional recipe ingredients. I guarantee that taste will not be sacrificed by these substitutions—in fact, it is enhanced. Try them out for yourself. Even your company won’t know the difference.
Here are some quick facts on equivalent measurements to help you with Fat Flush recipes and with figuring out your weekly shopping list.
