The Fat Flush Cookbook (17 page)

• Red and yellow cherry and pear tomatoes with a squeeze of lemon

• Button mushrooms with a dash of garlic powder and onion powder

• Artichoke hearts with black olives

• Sliced cucumbers with apple cider vinegar and dill

• Fennel stalks with lemon juice

• Beef broth soup with sliced mushrooms and onions

• Sliced apple or nectarine rolled in toasted ground or milled flaxseeds with cinnamon

• Red, yellow, green, and orange bell peppers cut into strips

• Snow peas split open and spread with tofu and toasted ground or milled flaxseeds

• Water chestnuts sprinkled with fresh lemon juice and a dash of ground ginger

• Cascadian Farms Reduced Sodium Kosher Dill Pickles (rinsed well under running water)

• Stuffed celery ribs with mashed tofu, garlic powder, onion powder, and a dash of cayenne

• 1 slice Ezekiel 4:9 toast with chopped eggs, onions, and flaxseed oil

• 1 slice Ezekiel 4:9 Fat Flush French Toast (
page 62
)

• 1 slice Health Seed Spelt toast drizzled with flaxseed oil

• 1 small yam sprinkled with toasted ground or milled flaxseeds

• ½ cup baked butternut or acorn squash slices with cinnamon

• Sliced tomato with flaxseed oil, oregano, and basil

• 2 tablespoons toasted pumpkin seeds with a dash of cumin, coriander, and turmeric

• 1 tablespoon almond butter with cantaloupe chunks

• 1 tablespoon peanut butter on apple slices

• ½ mashed avocado with lemon juice, ½ teaspoon dried dill, and handful of blue corn chips

• 1 cup plain yogurt with ½ cup mixed melon chunks and chopped walnuts

• 1 cup plain yogurt with pomegranate seeds and slivered almonds

• 1 slice Swiss cheese with sliced tomatoes

• Endive leaves with 1 ounce sliced cheddar cheese

• 3 cups air-popped popcorn with flaxseed oil

• 1 small ear of corn on the cob with flaxseed oil

• 1 baked corn tortilla with Homemade Salsa (
page 207
)

• ½ banana rolled in toasted ground or milled flaxseeds with cardamom

• Frozen grapes (to freeze grapes, simply pop fresh grapes into an airtight container and freeze until solid)

• Frozen banana with dash of cinnamon (to freeze banana, peel a ripe banana and pop in an airtight container, freezing until solid)

• Snow peas split open and spread with ½ cup cottage cheese and a dash of Fat Flush Curry Seasoning (
page 204
)

• ½ cup ricotta cheese blended with ½ teaspoon lemon zest and 1 package Stevia Plus

• Blanched baby squashes hollowed out and stuffed with fresh dill and cream cheese mixture

• 1 cup yogurt with ½ to 1 teaspoon blackstrap molasses, ¼ teaspoon vanilla extract, and 1 tablespoon toasted ground or milled flaxseeds

• 1 cup hot coconut milk soup with sliced mushrooms, scallions, and lime

• 1 cup plain yogurt with 1 teaspoon honey, 3 tablespoons wheat germ, and ½ banana

• 1 fig stuffed with goat cheese and broiled

• Kiwi slices rolled in toasted ground flaxseeds and sprinkled with unsweetened shredded coconut

• 1 cup berries with whipped cream sweetened with Stevia Plus

• ½ grapefruit dabbed with 1 teaspoon honey and broiled for 3 minutes

RECIPES

Fat Flush Pickles

Spinach Stuffed Mushrooms

Marinated Mushrooms

Peppy Mushrooms

Crispy Potato Skins

Crab and Lime Quiche

Sassy Sardine and Egg Spread

Olive Flaxy Spread

Yummy Yam Chips

Pâté for All Seasons

For the Thrill of the Grill

Fruity Kabobs

Chickpea Pâté

Zesty Avocado Dip

Fat Flush Yogurt Dip

Ranch Style Cottage Cheese Dip

Yogurt Cheese

Fat Flush Nutty Mix

Fat Flush Chickpea Peanuts

Fat Flush Petite Pizza

Roasted Chestnuts

Shrimp Puffies

One of my premiere Fat Flush secrets is this: When you crave something sweet, satisfy that craving with something sour. And what could be better than these easy homemade pickles. These are great snacks—you can actually eat all of them in one sitting if you like, and they can be used sliced in salads and to accompany burgers.

8 cucumbers, cut into spears

1 cup apple cider vinegar

1 garlic clove, minced

2 teaspoons fresh dill

Dash of turmeric

In a medium bowl, blend cucumbers, vinegar, garlic, dill, and turmeric. Cover, refrigerate for at least 6 hours and enjoy.

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4

This is a great party food, not to mention a quick and easy snack for you to pack and take with you.

1 10-ounce package frozen spinach, thawed and drained

1 egg yolk

1 garlic clove, minced

12 large white mushrooms, cleaned and stemmed

Heat oven to 350°F. Spray a small baking sheet with nonstick cooking spray. In a large bowl, mix spinach, egg yolk, and garlic. Stuff each mushroom with spinach mixture and place on baking sheet. Bake for 15–25 minutes or until mixture is firm to the touch. Serve hot.

Variations
:

•
For phase 2:
add ½ teaspoon basil and oregano to stuffing mix.

•
For phase 3:
add ½ teaspoon nutmeg and ¼ cup chopped walnuts to stuffing mix.

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Well worth the effort, these marinated mushrooms are very satisfying. The apple cider vinegar marinade is milder and mellower than marinades made with other types of vinegars. It adds a fresh tang to the mushrooms. This snack is surprisingly filling.

½ teaspoon ground cumin

¼ teaspoon crushed fennel

½ teaspoon ground coriander

½ teaspoon onion powder

½ teaspoon garlic powder

1 garlic clove, thinly sliced

1 stalk celery, minced

1 bay leaf

½ teaspoon dried dill

¼ cup purified water

¼ cup apple cider vinegar

1 pound small, whole button mushrooms or large mushrooms, quartered

Juice of 1 lemon

¼ cup flaxseed oil

In a saucepan, combine everything but the mushrooms, lemon juice, and flaxseed oil, and bring to a boil. Reduce heat, cover, and simmer for about 5 minutes. Add mushrooms, return to boil, reduce heat, then simmer another 5 minutes. Remove from stove and remove bay leaf. Let cool and add lemon juice and flaxseed oil. Place all ingredients in a glass jar, refrigerate, and let marinate for at least 1 hour. Serve cold.

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4

This is a quick-fix nibble that will keep in the fridge for days.

¼ cup apple cider vinegar

2 tablespoons flaxseed oil

½ teaspoon cayenne

¼ teaspoon ground cloves

¼ teaspoon ground cumin

Dash of coriander

1 pound small button mushrooms, stems removed

In a small bowl, combine everything but the mushrooms. Pour over mushrooms, cover, and refrigerate overnight. When ready to serve, drain and serve mushrooms with toothpicks.

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4

I bet you thought potato skins were forever off limits on Fat Flush. The most nutritious part of the potato is right beneath the skin. High levels of vital trace minerals such as selenium, chromium, manganese, and potassium can be found there, not to mention vitamin C. Just make sure to remove any sprouts or greenish color from the skins before you bake. I find that organic potatoes are less likely to contain these undesirable elements. Crispy Potato Skins can be topped with Homemade Salsa (
page 207
) or Cran-Jewel Catsup (
page 209
).

4 large potatoes, well scrubbed, for baking

Preheat oven to 400°F. Pierce potatoes with a fork and bake for about 1 hour or until potatoes are done inside. Remove and let cool. Scoop out the white inside part of the potato and transfer the skins to a nonstick baking sheet sprayed with nonstick cooking spray. Place the skins back in the oven for another 12 minutes or until they are crispy.

Variations
:

• Top with Minty Dill Pesto (
page 213
) or Basil Pesto (
page 214
).

• You can sprinkle the skins with a tablespoon of Parmesan or melt a slice of Swiss or cheddar cheese.

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4

This is also good as an appetizer.

4 eggs

Zest of 1 lime

Juice of ½ lime

2 scallions, thinly sliced

1 6-ounce can crab meat, well rinsed and drained

1 tablespoon fresh chives, chopped

1 Roma tomato, finely diced

Preheat oven to 425°F. Whisk all ingredients together. Fill two 12-hole, nonstick, mini muffin tins 3/4 full with mixture. Bake for 15 minutes or until lightly golden.

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2–4

This omega-3–rich spread can double as an appetizer when it is stuffed into tomatoes or celery. It might even be served as a light main dish. Kari Wheaton, of Kari's Marvelously Mashed Cauliflower (
page 143
), says that this spread is terrific with sliced red pepper and cut-up fennel bulb (the vegetable).

1 4-ounce can sardines with bones, drained and flaked

1 tablespoon flaxseed oil

1 tablespoon fresh lemon juice

1 tablespoon apple cider vinegar

1 hard-boiled egg, finely chopped

¼ small onion, finely minced

3 black olives, minced

Cayenne and dried mustard to taste

Fresh parsley as garnish

In a medium bowl, combine sardines, flaxseed oil, lemon juice, vinegar, egg, onion, olives, cayenne, and mustard and mash together until well blended. Refrigerate. Serve slightly chilled. Garnish with parsley.

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1–2

This is a quickie spread that makes a terrific snack as a dip for vegetables between meals. It is also an instant topping to finish off grilled chicken, fish, or beef. I personally enjoy this with the Crispy Potato Skins (
page 166
).

1 cup black olives, rinsed and pitted

1 tablespoon flaxseed oil

1 tablespoon fresh lemon juice

2 small garlic cloves, minced

Place all ingredients in a blender or food processor and chop finely.

Variation
:

For phase 3:
substitute olive oil for flaxseed oil and add a dash of salt.

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4

Whether orange or white, even kids will like these chips.

2 small yams, cut into 1/8-inch slices

½ teaspoon dried basil

½ teaspoon dried oregano

½ teaspoon onion powder

Preheat oven to 425°F. In a self-sealing plastic bag, place yam slices, herbs, and onion powder. Shake to coat. Place the yams on a nonstick baking sheet sprayed with nonstick cooking spray. Bake for about ½ hour or until yam slices are slightly golden, making sure to turn at least once during cooking process.

Variations
:

• It is okay to substitute sweet potatoes for the yams. Try changing the flavor mix by substituting sweeter spices such as ground anise and fennel for the Italian herbs. Sprinkle with a dash of cayenne for another kick.

For phase 3:
sprinkle with salt to taste.

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2

Company's coming. This is a fabulous dip that I first tasted at a Fat Flush party in my home in San Francisco many years ago. My good friend John created it. This is a great party pleaser. It is perfect with veggies or multicolored tortilla chips for phase 3.

2 13-ounce cans water-packed tuna, rinsed and drained

1 8-ounce can oysters, rinsed and drained

1 2-ounce can anchovy fillets, well rinsed and drained

1 garlic clove, minced

2 tablespoons parsley, chopped

¼ teaspoon dried dill

¼ teaspoon dried mustard

1 teaspoon fresh lemon juice

Place all ingredients in a food processor or blender and blend until smooth. Add water if needed.

Variation
:

For phase 3:
add ¼ teaspoon dried horseradish.

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8

Grilling isn't just for veggies, as you will soon see and savor. Grilled fruits make for interesting appetizers, sensational starters, and succulent tidbits for hors d—oeuvres.