Read Online The Fat Flush Cookbook by Ann Louise Gittleman - Free Book Online
Authors: Ann Louise Gittleman
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medium heat, sauté spinach, red pepper, garlic, and cumin in broth. Pour eggs over spinach and pepper mixture. Reduce heat to low, cover, and cook until eggs are set.
Variation :
For phase 3:
top with 1 tablespoon freshly grated Parmesan cheese.
A LL P HASES ; S ERVES 1
Zesty Mushroom and Asparagus Open Omelet
This is an old standby that I have modified for Fat Flush. The dried mustard gives this dish just the kick it needs.
4 eggs
½ cup steamed asparagus, chopped and drained
½ cup mushrooms, sliced
1 teaspoon purified water
½ teaspoon dried mustard
½ tablespoon fresh parsley, finely minced
½ teaspoon onion powder
Beat eggs in a bowl and stir in remaining ingredients. Pour the egg mixture into a preheated, nonstick skillet and cook over medium heat. As mixture sets, lift up the edges and tilt skillet, so that the uncooked egg flows underneath and sets. When underside is set (about 2 minutes), turn over with a spatula. Cook until bottom is set and turns golden brown. Serve immediately.
Variation :
For phase 3:
top with 2 tablespoons of freshly grated Parmesan or Romano cheese.
A LL P HASES ; S ERVES 2
On-the-Go Omelet
No time to cook? Let the microwave do the work and youâre out the door in no time at all.
2 eggs, lightly beaten
1 tomato, chopped
1 scallion, chopped
2 mushrooms, chopped
1 tablespoon parsley, fresh, chopped
Combine all ingredients in a microwavable bowl. Microwave, covered with a paper towel for 1½ minutes on high, stirring once halfway through the cooking.
Variation :
For phase 3:
top with 1 tablespoon of freshly grated Parmesan cheese.
A LL P HASES ; S ERVES 1
Sprouted Egg Cup
The Ezekiel 4:9 sprouted, whole-grain bread is what makes this breakfast dish so unusual. That, and the dash of fiery cayenne!
1 slice sprouted, whole-grain bread
1 egg
1 teaspoon purified water
1 tablespoon scallions, diced
1 mushroom, finely chopped
Dash of cayenne
Preheat oven to 350°F. Remove crust from bread and press the remaining bread into a nonstick muffin tin to form a cup. Bake until lightly toasted. Scramble egg with water, scallion, and mushroom. Pour into bread cup. Bake until set, about 20â25 minutes. For extra flavor, serve with Fat Flush Catsup ( page 206 ).
P HASES 2 A ND 3; S ERVES 1
Pico de Gallo Eggs
Hereâs a sassy breakfast from south of the border, originally created by Claudia Krevat. Also featured on page 208 , Pico de Gallo Sauce serves as a condiment in this recipe.
1 cup Pico de Gallo sauce
4 eggs
Warm Pico de Gallo Sauce in a large skillet. When the sauce begins to simmer, add the eggs, and scramble until done. Transfer onto plates. Top each with additional sauce if desired.
Pico de Gallo Sauce
1½ pounds fresh tomatoes, seeded and finely chopped
1 large red onion, finely chopped
2 jalapeños, seeded and minced (optional)
¼ cup fresh cilantro
3 tablespoons fresh lime juice
4 tablespoons no-salt-added chicken broth or 1-2-3 Chicken Broth ( page 222 )
In a small bowl, mix all ingredients until well blended. Cover and let sit for at least 1 hour before serving.
A LL P HASES ; S ERVES 2
Goddess Frittata
The nutmeg with the spinach is a delicate touch you will enjoy.
6 eggs, beaten
½ cup nonfat or low-fat cottage cheese
1½ cups fresh or frozen chopped spinach, well drained and patted dry
2 scallions, minced
½ teaspoon basil
¼ teaspoon nutmeg
1 tablespoon butter
Preheat oven to 350°F. Combine eggs, cottage cheese, spinach, scallions, and seasonings. Melt butter in a large skillet and add egg mixture. Cook over medium heat for 3 minutes. Place in oven. Bake for another 10 minutes or until set.
P HASE 3; S ERVES 4
Laced Artichoke Egg Bake
I like to serve this dish for company. Everyone is always surprised that something so tasty is so very Fat Flush friendly.
2 tablespoons butter
2 tablespoons scallions, chopped
1 tablespoon fresh parsley, chopped
2 teaspoons fresh basil, chopped
8
Variation :
For phase 3:
top with 1 tablespoon freshly grated Parmesan cheese.
A LL P HASES ; S ERVES 1
Zesty Mushroom and Asparagus Open Omelet
This is an old standby that I have modified for Fat Flush. The dried mustard gives this dish just the kick it needs.
4 eggs
½ cup steamed asparagus, chopped and drained
½ cup mushrooms, sliced
1 teaspoon purified water
½ teaspoon dried mustard
½ tablespoon fresh parsley, finely minced
½ teaspoon onion powder
Beat eggs in a bowl and stir in remaining ingredients. Pour the egg mixture into a preheated, nonstick skillet and cook over medium heat. As mixture sets, lift up the edges and tilt skillet, so that the uncooked egg flows underneath and sets. When underside is set (about 2 minutes), turn over with a spatula. Cook until bottom is set and turns golden brown. Serve immediately.
Variation :
For phase 3:
top with 2 tablespoons of freshly grated Parmesan or Romano cheese.
A LL P HASES ; S ERVES 2
On-the-Go Omelet
No time to cook? Let the microwave do the work and youâre out the door in no time at all.
2 eggs, lightly beaten
1 tomato, chopped
1 scallion, chopped
2 mushrooms, chopped
1 tablespoon parsley, fresh, chopped
Combine all ingredients in a microwavable bowl. Microwave, covered with a paper towel for 1½ minutes on high, stirring once halfway through the cooking.
Variation :
For phase 3:
top with 1 tablespoon of freshly grated Parmesan cheese.
A LL P HASES ; S ERVES 1
Sprouted Egg Cup
The Ezekiel 4:9 sprouted, whole-grain bread is what makes this breakfast dish so unusual. That, and the dash of fiery cayenne!
1 slice sprouted, whole-grain bread
1 egg
1 teaspoon purified water
1 tablespoon scallions, diced
1 mushroom, finely chopped
Dash of cayenne
Preheat oven to 350°F. Remove crust from bread and press the remaining bread into a nonstick muffin tin to form a cup. Bake until lightly toasted. Scramble egg with water, scallion, and mushroom. Pour into bread cup. Bake until set, about 20â25 minutes. For extra flavor, serve with Fat Flush Catsup ( page 206 ).
P HASES 2 A ND 3; S ERVES 1
Pico de Gallo Eggs
Hereâs a sassy breakfast from south of the border, originally created by Claudia Krevat. Also featured on page 208 , Pico de Gallo Sauce serves as a condiment in this recipe.
1 cup Pico de Gallo sauce
4 eggs
Warm Pico de Gallo Sauce in a large skillet. When the sauce begins to simmer, add the eggs, and scramble until done. Transfer onto plates. Top each with additional sauce if desired.
Pico de Gallo Sauce
1½ pounds fresh tomatoes, seeded and finely chopped
1 large red onion, finely chopped
2 jalapeños, seeded and minced (optional)
¼ cup fresh cilantro
3 tablespoons fresh lime juice
4 tablespoons no-salt-added chicken broth or 1-2-3 Chicken Broth ( page 222 )
In a small bowl, mix all ingredients until well blended. Cover and let sit for at least 1 hour before serving.
A LL P HASES ; S ERVES 2
Goddess Frittata
The nutmeg with the spinach is a delicate touch you will enjoy.
6 eggs, beaten
½ cup nonfat or low-fat cottage cheese
1½ cups fresh or frozen chopped spinach, well drained and patted dry
2 scallions, minced
½ teaspoon basil
¼ teaspoon nutmeg
1 tablespoon butter
Preheat oven to 350°F. Combine eggs, cottage cheese, spinach, scallions, and seasonings. Melt butter in a large skillet and add egg mixture. Cook over medium heat for 3 minutes. Place in oven. Bake for another 10 minutes or until set.
P HASE 3; S ERVES 4
Laced Artichoke Egg Bake
I like to serve this dish for company. Everyone is always surprised that something so tasty is so very Fat Flush friendly.
2 tablespoons butter
2 tablespoons scallions, chopped
1 tablespoon fresh parsley, chopped
2 teaspoons fresh basil, chopped
8
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