The Fat Flush Cookbook (21 page)

1 tablespoon fresh parsley, chopped

1 teaspoon dried and crushed chives

1 teaspoon dried and crushed tarragon

In a small bowl, blend together butter and herbs until smooth and creamy.

Cover, refrigerate, and serve chilled.

Variation
:

Try replacing the parsley, chives, and tarragon with 2 teaspoons of dried and crushed mint and 1 teaspoon of dried and crushed anise. Serve melted on steamed peas.

P
HASE
3; Y
IELDS
½ C
UP

½ cup (1 stick) unsalted butter, softened to room temperature

½ cup fresh cilantro, chopped

1 garlic clove, minced

1 teaspoon fresh lime juice

In a small bowl, blend together butter, herbs, and lime juice until smooth and creamy. Cover, refrigerate, and serve chilled.

P
HASE
3; Y
IELDS
A
BOUT
1 C
UP

When you need a sweet topping, this one comes in handy, especially for the kids. This is made to go with Fat Flush French Toast (
page 62
) in place of the cran-raspberry sauce.

4 tablespoons maple syrup

4 tablespoons flaxseed oil

Blend together and store in fridge.

Variation
:

Adding spices like ground cloves, anise, cinnamon, or nutmeg can hit the spot.

P
HASE
3 S
PECIAL
O
CCASION
; S
ERVES
4

Soup is a wonderful way to get in your veggies. The Fat Flush broths that were featured in
The Fat Flush Plan
are so essential to phases 1 and 2 cooking that they are repeated here for your convenience. As many Fat Flush-ers already know, the broths are a marvelous substitute for oils and poaching liquids, they keep foods moist, and they pick up the delicate tastes of herbs and spices. I always use the 1-2-3 Chicken Broth recipe instead of water for imparting a unique flavor to brown rice, for example, in phase 3.

Insider Tip:
You may want to freeze broths in an ice cube tray for convenience; 1 tablespoon of broth is equivalent to one 1 cube of broth. Frozen stock should keep in the freezer for up to about 3 months.

Insider Tip:
Use cold water for making a soup—especially the broths. This allows the nutrients from the chicken and chicken pieces or beef and bones to absorb into the soup rather than be sealed into the meat and bones.

Insider Tip:
Cool soup before placing it into the fridge. This saves wear and tear on the refrigerator motor, which can work overtime to cool down extra-hot foods that are placed in the fridge.

Insider Tip:
If soup is frozen, first thaw it out to room temperature and then reheat it. This preserves the flavor.

Insider Tip:
Soup is a great way to fill yourself up before going out to a party or special occasion, where you just know you will be tempted with non-Fat Flush foods.

RECIPES

BASIC BROTHS

1-2-3 Vegetable Broth

1-2-3 Chicken Broth

1-2-3 Beef Broth

EASY SOUPS

Gingery Egg Drop Soup

Puree of Asparagus Soup

Rose's Fat Flush Soup

Very Veggie Soup

Hot and Sour Shrimp and Vegetable Soup

Gazpacho

Creamy Mushroom Soup

Creamy Red Pepper Soup

Green Dream Soup

Spinach Soup

Tofu Shrimp Soup

Velvety Avocado Soup

This will come in handy all by itself as a soup or as cooking stock for other dishes.

2 quarts purified water

1 large onion, cut into 1-inch pieces

3 celery stalks, cut into 1-inch pieces

1 carrot, cut into 1-inch pieces

1 bunch scallions, chopped

8 garlic cloves, 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. Reduce heat and simmer uncovered for about 1 hour. Strain and discard vegetables and bay leaves. Refrigerate and use within 3 days, or freeze.

Variation
:

For phase 2 or 3:
You may sweeten the pot by adding 1 small sweet potato, cubed.

A
LL
P
HASES
; S
ERVES
4

This broth is delicious as a clear soup all by itself as a meal starter or as a snack. This broth can be used as a cooking stock for other dishes. To remove any fat, chill broth and skim off fat, which will rise to the top.

2 quarts purified water

3 pounds chicken pieces with bones

3 tablespoons apple cider vinegar

1 large onion, cut into 1-inch pieces

3 celery stalks, cut into 1-inch pieces

1 carrot, cut in 1-inch pieces

4 sprigs 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, bones, and bay leaves and save the chicken for another dish. Refrigerate and use within 3 days, or freeze.

Variation
:

•
For phase 2 or 3:
Add 1 small sweet potato, cubed, to the pot.

• To make a rich, brown sauce, leave onion skin on.

A
LL
P
HASES
; S
ERVES
4

Similar to the vegetable and chicken broths, this broth can be used for sautéing other foods or by itself as a light soup. To remove any fat, chill broth and skim off fat, which will rise to the top.

3 pounds beef shank bones

1 large onion, cut into 1-inch pieces

2 quarts purified water

3 tablespoons apple cider vinegar

3 celery stalks, cut into 1-inch pieces

1 carrot, cut into 1-inch pieces

4 sprigs fresh parsley

4 garlic cloves, minced

2 bay leaves

Preheat oven to 450°F. Place bones and onion in a roasting pan. Bake for 30 minutes or until bones are browned. Remove from oven.

Place bones and onion in a large stockpot. Add water, vinegar, celery, carrot, parsley, garlic, and bay leaves to the stockpot and bring to a boil. Reduce heat, cover, and simmer for 3 hours. Strain and discard vegetables and bones and save the meat for later use or another recipe. Refrigerate and use within 3 days, or freeze.

Variation
:

•
For phase 2 or 3:
Add 1 small sweet potato, cubed.

• To make a rich, brown sauce, leave onion skin on.

A
LL
P
HASES
; S
ERVES
4

Soups are a perfect candidate for a quick meal because they can be made ahead and frozen. With the exception of the Gingery Egg Drop Soup and Purée of Asparagus Soup that are best fresh, all the soups here can be made ahead and frozen.

When it comes to freezing soups, first let the soup cool to room temperature and then freeze it in jars or containers, making sure to leave a couple of inches at the top because the liquid will expand when frozen. Also, seal tightly so the soups do not lose their flavor.

There are many variations to this satisfying soup. You can use chopped cilantro or parsley to replace the scallions.

½ teaspoon fresh gingerroot, grated

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

1 egg, beaten

2 tablespoons scallions, chopped

In a medium saucepan, add grated gingerroot to chicken broth and bring to a boil. Reduce heat to simmer. Pour the egg into the broth slowly, stirring constantly to create egg shreds. Garnish with scallions.

A
LL
P
HASES
; S
ERVES
1

Many vegetables can be used with this puréed soup. Look at our variations below.

1 pound asparagus spears, trimmed and blanched

½ cup plus 2½ cups 1-2-3 Vegetable Broth (
page 223
), divided.

¼ onion, chopped

1 garlic clove, chopped

Pinch of dried mustard

Lemon zest, to taste

In a large saucepan, sauté asparagus, onion, and garlic in ½ cup broth until onions are tender. Transfer the mixture to a food processor or blender. Add remaining broth and purée until smooth. Pour into a pot and simmer, covered for 20 minutes. Add mustard and lemon zest. Serve immediately.

Variation
:

• Substitute yellow squash for the asparagus and substitute a pinch of aromatic cloves and fennel for the mustard.

• Substitute cauliflower for the asparagus and substitute a pinch of cumin for the mustard to provide an earthy flavor.

• Substitute celery for the asparagus and omit the mustard and lemon zest.

A
LL
P
HASES
; S
ERVES
4

This is a tasty Fat Flush standby created by Rose Grandy, “Lady Rose” on the Fat Flush Messaging Board. Many Fat Flushers have used this meal-in-a-soup to keep themselves fueled up and filled up throughout the day.

1 pound ground beef or turkey

16 ounces Muir Glen Tomato Purée

16 ounces purified water

½ onion, chopped

1 cup spinach

1 cup green beans, chopped

2 garlic cloves, minced

½ medium green pepper, chopped

½ medium red pepper, chopped

1 celery stalk, chopped

1 bay leaf

1 tablespoon fresh parsley, chopped

Brown the meat in a skillet over medium heat until it is no longer pink. Drain fat. Place the browned meat with all other ingredients in a large pot. Cook over low-medium heat for about 1 hour. Remove the bay leaf and serve hot.

Variation
:

Substitute cooked, diced chicken for the beef.

A
LL
P
HASES
; S
ERVES
4

Did you know that carrots, celery, and parsley are considered higher-sodium vegetables? They impart a naturally salty (and satisfying) flavor to this soup, without any added salt. Along with potassium, sodium is required for the proper functioning of our nerves and the contraction of our muscles (like the heart, our hardest-working muscle). Fluid balance, electrolyte balance, and pH (acid/alkaline) balance depend upon sodium.

2 cups 1-2-3 Vegetable Broth (
page 221
)

1 zucchini, sliced

2 carrots, sliced

1 celery stalk, sliced

½ tablespoon fresh parsley or coriander for garnish

Combine all ingredients in a medium-sized pot. Bring to a boil. Reduce heat, cover, and simmer for 20 minutes or until vegetables are tender. Purée soup in a blender. Garnish with fresh parsley or coriander.

Variation
:

For a chunkier texture, omit the puréeing.

A
LL
P
HASES
; S
ERVES
2

This is an all-in-one meal when you don't have time for side dishes.

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

¼ cup apple cider vinegar

½ teaspoon Stevia Plus

¼ teaspoon cayenne

¼ teaspoon ground ginger

1 pound raw shrimp, peeled and deveined

1½ cups radishes, sliced

1½ cups spinach, shredded

⅔ cup scallions, sliced

1 cup Enoki mushrooms for garnish (optional)

Bring broth to a boil in a large soup pot. Stir in vinegar, Stevia Plus, cayenne, and ginger. Add shrimp and cook until shrimp turn pink and curl, about 3–4 minutes. Remove from the heat. Stir in radishes, spinach, and scallions. Cover and let stand 2–3 minutes before serving. Garnish with Enoki mushrooms, if desired.

A
LL
P
HASES
; S
ERVES
4

This is a cold soup favorite that even the kids will like. Notice that flaxseed oil is used instead of the more traditional olive oil to make this an omega-3 winner.

4 tomatoes, peeled, seeded, and coarsely chopped

½ cup onion, chopped

½ cucumber, peeled, seeded, and chopped

½ green pepper, seeded and chopped

1 garlic clove, minced

2 tablespoons flaxseed oil

3 tablespoons apple cider vinegar

½ cup cold purified water

2 tablespoons fresh parsley

Place all ingredients in a blender or food processor. Blend until smooth. Serve in chilled bowls.

Variation
:

For phase 3:
Top with a dollop of sour cream or plain yogurt.

A
LL
P
HASES
; S
ERVES
4

Mushrooms are a source of energy-producing B vitamins and immune-boosting zinc. They also contain glutamic acid, another source of energy. The presence of tofu provides a creamy consistency.