Read The Fat Flush Cookbook Online
Authors: Ann Louise Gittleman
Therapeutic.
Most potent healthwise when garlic is mashed, smashed, or minced raw. Helps to protect against heart disease, asthma, diabetes, flu, and stomach cancer. Garlic is the best antiparasitic, antifungal, and antiyeast herb.
Culinary.
Found in fresh, whole-root, or ground form. Highlighted in Chinese and Indian spice mixtures. Perks up meats, marinades, root vegetables, fruits, cookies, and cakes.
Therapeutic.
Good for motion sickness, muscle soreness, arthritis, headaches, poor circulation, flatulence, and menstrual cramps. Serves as a natural blood thinner and anti-inflammatory.
Culinary.
Fresh root or dried in powdered form. Great addition to dips, meatloaf, egg dishes, and sauces.
Therapeutic.
Helpful for relieving sinus congestion and clearing excess mucus and phlegm.
Culinary.
Found in fresh or dried, leaf form. Featured in Greek, French, and Italian cooking, sweet marjoram is a nice addition to sauces, soups, stews, stuffings, and salads.
Therapeutic.
Relieves menstrual cramps and bronchitis, calms nerves, and is helpful for insomnia.
Culinary.
Found in fresh or dried-leaf form. Perfect for lamb, peas, salads, lentils, and beverages.
Therapeutic.
Helps relieve flatulence, fatigue, gallbladder problems, morning sickness, and nausea. Acts as a parasite fighter, antimicrobial, and digestive aid.
Culinary.
Found in whole-seed or ground form. Used with egg dishes like deviled eggs. Also used with meat, sauces, dips, condiments, salad dressings, marinades, and shellfish.
Therapeutic.
Increases body's fat-burning ability, raises body temperature, acts as a diuretic, and increases circulation.
Culinary.
Found in whole or ground form. Most pungent when grated fresh at the end of cooking. Used to infuse soups, sauces, cheese and shellfish dishes. Goes well with spinach and cauliflower.
Therapeutic.
A natural digestive aid, nutmeg relieves flatulence and coughs and reduces pain.
Culinary.
Found in fresh or dried-leaf form. Best when added toward the end of cooking, or it can become bitter. A staple of Italian and Mediterranean cooking, oregano seasons tomatoes, vegetables, salad dressings, and sauces.
Therapeutic.
A well-respected antibacterial, antiviral, anti-inflammatory, and antioxidant, oregano relieves candida, nausea, colic, bronchitis, and motion sickness.
Culinary.
Found in fresh or dried-leaf form. This is one herb in which the dried form is not at all flavorful. Most flavorful when fresh parsley is added near the end of cooking. Complements all cuisine, especially salads, soups, tofu dishes, soufflés, dips, and pâtés.
Therapeutic.
Great natural diuretic and helps to treat problems with kidneys, gout, anemia, jaundice, and arthritis.
Culinary.
Found in fresh or dried-leaf form. Great with Italian dishes, lamb, chicken, marinades, and casseroles and as flavoring for bread.
Therapeutic.
Potent antioxidant, energy booster, relieves upset stomach, and good for the memory and hair.
Culinary.
Found in fresh or dried-leaf form. Goes well with stuffing, poultry, onions, peas, cottage cheese, casseroles, sauces, and omelets.
Therapeutic.
A natural phytoestrogen, sage is helpful as a menopause remedy and also helps to stimulate and regulate the flow of bile so it is good with fatty foods. It is a decongestant, gargle, and astringent (natural deodorants use sage), and it treats fevers, colds, and flu.
Culinary.
Found in fresh or dried-leaf form. A favorite of French cooks, tarragon's delicate flavor enhances chicken, fish, and seafood. Good for salad dressings and with apple cider vinegar.
Therapeutic.
Helps to eliminate parasites in children, acts like a natural diuretic, and supports digestive function.
Culinary.
Found in fresh or dried-leaf form. Goes well with stuffing, soups, sauces, stews, peas, and lentils.
Therapeutic.
A natural antibiotic, good for asthma, colds, colic, hangovers, hay fever, headaches, and cough. Helps with digestion of fatty foods.
Culinary.
This yellowish relative of ginger is a fat digestant. Most commonly used with curries, beans, and fish dishes and in scrambled tofu.
Therapeutic.
Packed with anticancer antioxidants, turmeric contains curcumin which helps the body detoxify harmful chemicals. Treats arthritis and stops food poisoning, especially salmonella.
Fat Flush Bonus Tip:
Learn the art of herbal infusions! Herbed vinegars are Fat Flush friendly for all phases, depending upon the herbs you choose. For example, in phase 1, you could fill up a clean jar or glass bottle with about 1 cup of fresh herbs such as dill or parsley and add 1 quart of cider vinegar. In phase 2, you might choose basil or rosemary, and in phase 3, tarragon or thyme. Cover the bottle. Let this stand in your pantry or some other cool, dark place and, if you wish, after a few days, add even more vinegar. Let stand for another 3 to 4 weeks, and you have a ready-made salad dressing accompaniment or a steamed veggie pick-me-up.
Fat Flush Bonus Tip:
In phase 3, you can make an olive, grape seed, or sesame seed infusion by filling up a glass jar with 3 tablespoons of fresh herbs (make sure you pound them slightly to help release the volatile oils and flavor). Then add ½ cup of lightly warmed oil of your choice. Let the oil cool, seal the jar, and place it in the fridge for a couple of weeks before you are ready to serve. What a treat on steamed veggies, salads, or brown rice!
Breakfast is clearly
the
most important meal of the day. While every one of these phase 1 breakfasts can be enjoyed in each consecutive phase, those recipes specific to phases 2 and 3 are clearly identified below.
The Fat Flush smoothies and egg dishes are a great way to get you going. They can be whipped up in a flash and are a tasty example of meals in minutes. The high protein content of the breakfast recipes (eggs, whey, turkey, tofu, cheese) will rev up your metabolism, the quality fats (like flaxseed oil) will keep you satisfied for hours, while the fruits and veggies impart wholesome energy in the form of slow-acting carbohydrates.
As in all the recipes, it is really the aroma of fresh herbs and spices (delicate dill, pungent cilantro, zesty cayenne) and flavor extracts (vanilla, mint, orange) that make these dishes and smoothies memorable. Do keep in mind that even though many of the recipes call for dried herbs, you can always use fresh if available.
Zesty Mushroom and Asparagus Open Omelet
Fat Flush French Toast with Quick Cran-Raspberry Sauce
Many Fat Flushers are vegetarians who are big tofu fans. Tofu makes the shake extra creamy. Enjoy this Tofruity Smoothie as part of the plan's twice-a-week soy allowance.
4 ounces extra-firm tofu
1 cup berries, frozen, or fruit of choice from phase 1
1 cup purified water
1 serving whey protein powder
1 tablespoon flaxseed oil
Stevia Plus to taste
Combine all ingredients in blender. Mix until rich and creamy, about 2â3 minutes.
Enjoy!
Variation
:
Try adding your 1 cup of Teeccino to the smoothie for an interesting taste treat.
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Here is the foundation for your fast-food breakfastsâFat Flush style. Many of my readers enjoy a second smoothie midafternoon for a quick pick-me-up. Make sure to adjust your fruit intake accordingly.
1 cup fruit, fresh or frozen (strawberries, raspberries, blueberries, or frozen peaches or 1 fresh peach)
1 serving whey protein powder
8 ounces (1 cup) cran-water or plain purified water
1 tablespoon flaxseed oil
¼ teaspoon Stevia Plus, or to taste Combine all ingredients in blender. Mix until rich and creamy, about 2â3 minutes.
Enjoy!
Variations
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For phase 2:
try ½ teaspoon crushed mint with any acceptable fruit.
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For phase 3:
try a dash of nutmeg and ginger with strawberries or ½ a frozen banana. (Ripe bananas are great for freezing, by the way, and create a frosty smoothie.)
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Here is an interesting variation on the smoothie theme. The Stevia Plus works well to take the edge off of the tartness of the cranberries.
¾ cup raspberries, frozen
¼ cup cranberries
1 cup purified water
¼ teaspoon Stevia Plus
1 serving whey protein powder
1 cup ice cubes
1 tablespoon flaxseed oil
Combine all ingredients in blender. Mix until rich and creamy, about 2â3 minutes.
Enjoy!
Variation
:
Try substituting ½ or 1 small pomegranate for the cranberries, and omit the Stevia Plus.
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This idea was inspired by Nancy Rodriquez, who lost 15 pounds and still counting after just two weeks! She creatively combined the Long Life Cocktail with the smoothie to make this souped-up Super Smoothie. You can use any berry of your choice.
8 ounces (1 cup) cran-water
¼ cup cranberries, fresh or frozen
1 cup blueberries, frozen
1 serving whey protein powder
1 tablespoon flaxseed oil
1 tablespoon flaxseeds, ground
Stevia Plus to taste
Combine all ingredients in blender. Mix until rich and creamy, about 2â3 minutes.
Enjoy!
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Here's an early morning taste treat. The wheat germ is a good source of heart healthy vitamin E. Just remember that 3 tablespoons of toasted wheat germ is the equivalent of 1 slice of Ezekiel 4:9 toast.
1 cup plain yogurt
½ cup crushed pineapple
3 tablespoons toasted wheat germ
½ cup purified water
1 cup ice cubes
¼â½ teaspoon orange extract
Combine all ingredients in blender. Mix until rich and creamy, about 2â3 minutes.
Enjoy!
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Rose Grandy created this recipe for those mornings when you need more than just a simple smoothie. The calcium rich yogurt and fiber are filling. The cranberries, strawberries, and raspberries are rich in antioxidants and vitamin Câgood for your arteries and heart.