Read Online The Fat Flush Cookbook by Ann Louise Gittleman - Free Book Online Page A
Authors: Ann Louise Gittleman
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artichoke hearts, quartered, rinsed, and dried
4 large eggs
4 tablespoons grated Parmesan cheese
Preheat oven to 400°F. Rub butter onto bottom and sides of four ramekins. Sprinkle each with the scallions and herbs. Place 2 artichoke hearts in each dish. Crack 1 egg into each dish. Sprinkle with cheese and bake for about 9 minutes or until eggs set.
P HASE 3; S ERVES 2 (TWO RAMEKINS EACH)
Eggs Tex-Mex
So easy, so fast, so good.
2 eggs
1 egg white
½ teaspoon cayenne
1 ounce Monterey Jack cheese, grated
Whisk eggs and cayenne. Cook in medium skillet over medium heat. Add cheese and serve.
Variations :
Experiment with various herb and spice combos:
⢠For an Asian flavor, mix in a pinch of ginger, coriander, and cayenne.
⢠For an Indian flavor, mix in a pinch of cumin, turmeric, and coriander.
⢠For a Greek flavor, mix in a squeeze of lemon and a pinch of oregano.
⢠For a French flavor, add a drop of white wine, a pinch of tarragon, and 1 crushed garlic clove.
P HASE 3; S ERVES 1
Tofu Scrambler
Perfect for vegetarian Fat Flushers, the turmeric gives this dish the traditional color of real scrambled eggs.
3 tablespoons of 1-2-3 Vegetable Broth ( page 221 )
½ cup mushrooms
3 tablespoons scallions, chopped
½ garlic clove, minced
1 tablespoon chives, chopped
1 pound soft tofu, drained, rinsed, and squeezed until lightly crumbled
Pinch of turmeric
2 tablespoons fresh parsley, chopped, for garnish
In a large skillet over medium heat, sauté the mushrooms, scallions, garlic, and chives in the broth until tender. Add in the tofu and turmeric, then scramble until tofu resembles scrambled eggs, about 3 minutes. Garnish with parsley and serve while hot.
A LL P HASES ; S ERVES 4
Fat Flush Quiche
This is most filling for breakfast, but it serves up nicely as a light lunch or even a snack.
1 slice sprouted, whole-grain bread
1 egg
1 teaspoon purified water
½ ounce Swiss cheese, grated
1 tablespoon onion, diced
1 tablespoon chopped spinach, patted dry and packed
Dash of cayenne
Preheat oven to 350°F. Remove crust from bread and press remaining bread into a nonstick muffin tin to form a cup. Bake until lightly toasted. Scramble egg with water, cheese, onion, spinach, and cayenne. Pour into bread cup. Bake until set, about 25 minutes.
P HASE 3; S ERVES 1
BREAD AND CEREAL
Overnight Oatmeal
This is a great way to cook oatmealâor brown riceâfor those wintry, cold mornings. Cooking on low heat or in a cold oven at 200°F overnight retains optimum mineral values since minerals are easily destroyed at high temperatures.
½ cup steel-cut oats
2½ cups purified water, boiled
Combine oats and water in a small Crock-Pot or slow cooker on low heat. Cover and cook on low heat overnight or until done.
Enjoy in the morning!
Variations :
⢠Add 1 tablespoon of flaxseed oil to the oatmeal after cooking and right before serving or how about a tablespoon or two of Flaxy Butter Spread ( page 216 )?
â¢
For phase 3 Special Occasion:
add a spoonful of mixed dried fruits like dates, figs, and apricots. Or sweeten instead with a tablespoon of date sugar or honey.
P HASE 3; S ERVES 1
Fat Flush French Toast with Quick Cran-Raspberry Sauce
Serve with Quick Cran-Raspberry Sauce ( page 211 ) for a taste treat that the kids will appreciate, too.
2 slices sprouted, whole-grain bread
2 eggs
1 tablespoon purified water
½ teaspoon cinnamon
¼ teaspoon Stevia Plus
Quick Cran-Raspberry Sauce
Preheat a nonstick skillet over medium heat. Whisk together eggs, water, cinnamon, and Stevia Plus. Dip each slice of bread in egg mixture until completely coated. Cook over medium heat, about 3 minutes per side.
Variation :
Try the Flaxy Syrup ( page 218 ) instead of the Quick Cran-Raspberry Sauce.
P HASE 3; S ERVES 1â2
CHAPTER 6
Lunch or Dinner Entrées
Quick and easy but oh so tasty and wholesome. Thatâs the theme for most of the lunch and dinner
4 large eggs
4 tablespoons grated Parmesan cheese
Preheat oven to 400°F. Rub butter onto bottom and sides of four ramekins. Sprinkle each with the scallions and herbs. Place 2 artichoke hearts in each dish. Crack 1 egg into each dish. Sprinkle with cheese and bake for about 9 minutes or until eggs set.
P HASE 3; S ERVES 2 (TWO RAMEKINS EACH)
Eggs Tex-Mex
So easy, so fast, so good.
2 eggs
1 egg white
½ teaspoon cayenne
1 ounce Monterey Jack cheese, grated
Whisk eggs and cayenne. Cook in medium skillet over medium heat. Add cheese and serve.
Variations :
Experiment with various herb and spice combos:
⢠For an Asian flavor, mix in a pinch of ginger, coriander, and cayenne.
⢠For an Indian flavor, mix in a pinch of cumin, turmeric, and coriander.
⢠For a Greek flavor, mix in a squeeze of lemon and a pinch of oregano.
⢠For a French flavor, add a drop of white wine, a pinch of tarragon, and 1 crushed garlic clove.
P HASE 3; S ERVES 1
Tofu Scrambler
Perfect for vegetarian Fat Flushers, the turmeric gives this dish the traditional color of real scrambled eggs.
3 tablespoons of 1-2-3 Vegetable Broth ( page 221 )
½ cup mushrooms
3 tablespoons scallions, chopped
½ garlic clove, minced
1 tablespoon chives, chopped
1 pound soft tofu, drained, rinsed, and squeezed until lightly crumbled
Pinch of turmeric
2 tablespoons fresh parsley, chopped, for garnish
In a large skillet over medium heat, sauté the mushrooms, scallions, garlic, and chives in the broth until tender. Add in the tofu and turmeric, then scramble until tofu resembles scrambled eggs, about 3 minutes. Garnish with parsley and serve while hot.
A LL P HASES ; S ERVES 4
Fat Flush Quiche
This is most filling for breakfast, but it serves up nicely as a light lunch or even a snack.
1 slice sprouted, whole-grain bread
1 egg
1 teaspoon purified water
½ ounce Swiss cheese, grated
1 tablespoon onion, diced
1 tablespoon chopped spinach, patted dry and packed
Dash of cayenne
Preheat oven to 350°F. Remove crust from bread and press remaining bread into a nonstick muffin tin to form a cup. Bake until lightly toasted. Scramble egg with water, cheese, onion, spinach, and cayenne. Pour into bread cup. Bake until set, about 25 minutes.
P HASE 3; S ERVES 1
BREAD AND CEREAL
Overnight Oatmeal
This is a great way to cook oatmealâor brown riceâfor those wintry, cold mornings. Cooking on low heat or in a cold oven at 200°F overnight retains optimum mineral values since minerals are easily destroyed at high temperatures.
½ cup steel-cut oats
2½ cups purified water, boiled
Combine oats and water in a small Crock-Pot or slow cooker on low heat. Cover and cook on low heat overnight or until done.
Enjoy in the morning!
Variations :
⢠Add 1 tablespoon of flaxseed oil to the oatmeal after cooking and right before serving or how about a tablespoon or two of Flaxy Butter Spread ( page 216 )?
â¢
For phase 3 Special Occasion:
add a spoonful of mixed dried fruits like dates, figs, and apricots. Or sweeten instead with a tablespoon of date sugar or honey.
P HASE 3; S ERVES 1
Fat Flush French Toast with Quick Cran-Raspberry Sauce
Serve with Quick Cran-Raspberry Sauce ( page 211 ) for a taste treat that the kids will appreciate, too.
2 slices sprouted, whole-grain bread
2 eggs
1 tablespoon purified water
½ teaspoon cinnamon
¼ teaspoon Stevia Plus
Quick Cran-Raspberry Sauce
Preheat a nonstick skillet over medium heat. Whisk together eggs, water, cinnamon, and Stevia Plus. Dip each slice of bread in egg mixture until completely coated. Cook over medium heat, about 3 minutes per side.
Variation :
Try the Flaxy Syrup ( page 218 ) instead of the Quick Cran-Raspberry Sauce.
P HASE 3; S ERVES 1â2
CHAPTER 6
Lunch or Dinner Entrées
Quick and easy but oh so tasty and wholesome. Thatâs the theme for most of the lunch and dinner
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