Eat Fat, Lose Fat (38 page)

Dip a fork into jar of mustard and transfer about 1 teaspoon to a small bowl. Add vinegar and mix. Add oil in a thin stream, stirring all the while with the fork, until oil is well mixed or emulsified. Add flax oil and use immediately or store in refrigerator.

Variation: Balsamic Salad Dressing

Use balsamic vinegar in place of raw wine vinegar.

Variation: Creamy Salad Dressing

Add 2 tablespoons cream to the dressing.

Dip a fork into jar of mustard and transfer about 1 teaspoon to a small bowl. Add vinegar and mix. Add egg yolk and garlic. Add olive oil in a thin stream, stirring all the while with the fork, until oil is well mixed or emulsified. Add flax oil and use immediately or store in refrigerator.

Place all ingredients in a jar and shake vigorously. Store in refrigerator.

Mary’s Oil Blend is perfect for mayonnaise—it provides the benefits of coconut oil, including firmness when refrigerated, and does not have the strong taste of olive oil. If you do not want to make your own mayonnaise, an excellent commercial brand is Delouis Fils, available in the refrigerated section of many specialty stores and gourmet markets. Note that commercial mayonnaise is about 110 calories per tablespoon; by using Mary’s Oil Blend with coconut oil, we reduce the caloric value slightly, since coconut oil contains fewer calories than regular vegetable oil or olive oil.

Place egg, egg yolk, mustard, salt, pepper, lemon juice, and whey in a food processor. Process until well blended, about 30 seconds. With the motor running, add oil blend, drop by drop (some food processors have a hole at the bottom of the cylindrical part that does this automatically). Taste and check seasoning. You may want to add more salt and lemon juice. If you have added whey, let mayonnaise sit at room temperature, well covered, for 7 hours before refrigerating. With whey added, mayonnaise will keep several months and will become firmer over time. Without whey, mayonnaise will keep, refrigerated, for about 2 weeks.

This curried mayonnaise has a slightly sweet taste. It is delicious as a dip or used in chicken salad.

In a medium bowl, whisk together all ingredients.

In a medium bowl, whisk together all ingredients.

In a medium bowl, whisk together all ingredients.

From The Vietnamese Cookbook by Diana My Tran.

Mix together garlic, sugar, lime juice, water, and soy sauce in a small bowl until sugar is completely dissolved. Add cayenne, if using.

This is a delicious, easy, and healthy sauce that goes with any type of meat. Use fish stock if you are serving the sauce with fish, chicken stock for chicken, and beef stock for red meat.

Combine shallots, vinegar, wine, stock, and cream in a medium saucepan over high heat, bring to a boil, and reduce to about half, or until sauce thickens slightly. Reduce heat and whisk in butter and mustard. Season with salt. Just before serving, stir in parsley.

Pesto is normally used on pasta, but it is delicious as an accompaniment to fish and meat, or even spread on corn on the cob!

Place basil in a food processor. Pulse until well chopped. Add garlic, salt, pine nuts, and Parmesan and blend well. Using attachment for adding liquids drop by drop, and with motor running, add oil blend to form a thick paste. Pesto will keep several days, well sealed, in refrigerator, or it may be frozen.

This is a great substitute for commercial steak sauce, to serve with steaks, chops, or roasts.

Place all ingredients in a glass or ceramic container set in simmering water. Stir occasionally until butter is melted and sauce is warmed through.

Salads

Place salad greens in a large bowl and strew tomato and onions over greens. Warm 2 tablespoons lard in a large skillet over medium heat. Add meat and sauté 8 minutes or until well browned. Transfer to salad bowl using a slotted spoon. Add remaining 2 tablespoons lard to skillet and sauté cooked noodles until golden brown, about 5 minutes. Transfer to a paper towel to soak up excess oil. Toss over salad. Pour on dressing, toss salad, and serve immediately.

Quick and Easy Weight Loss version:
Do not sauté meat in oil and omit the noodles (406 calories per serving).

See Resource section for brands of tuna that do not contain hydrolyzed protein, a source of MSG.

Plunge potatoes into a large pot of boiling water. When potatoes are half tender, add beans to water and cook until tender (about 8 minutes for the beans). Pour into a colander and rinse immediately with cold water.

Divide salad greens between 2 large plates. Garnish with tomatoes, potatoes, beans, and olives. Flake tuna and arrange over salad greens. Dribble dressing over salad, sprinkle with parsley, and serve.