The Fat Flush Cookbook (24 page)

If you think that the Vanilla and Strawberry Fat Flush ice creams (
page 254
and above) were good, this is the best tasting yet.

1 scoop chocolate-flavored whey-based protein powder

¼ cup purified cold water

In a small bowl, blend whey powder and water. Pour into a freezer container and freeze until ready to serve.

Variations
:

• Piña-colada–flavored whey-based protein powder and tropical-twist-flavored whey-based protein powder can alternate with the chocolate in phase 3 and for special occasions.

• Top with 1 teaspoon of toasted walnuts and shredded, unsweetened coconut.

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This is a personal, all-time favorite.

4 peaches, peeled, cored, and halved

1 tablespoon purified water

1 teaspoon allspice

12 drops vanilla extract

Preheat oven to 350°F. Place peaches and water in baking dish. Sprinkle with allspice and drizzle each peach half with 3 drops of vanilla extract. Cover and bake for about 20 minutes. Serve warm.

Variations
:

• Fresh plums, nectarines, Bartlett pears, and apples may be substituted for the peaches, and any of these are also delightful with a dash of all-spice and a touch of vanilla.

• Serve with Marinated Shrimp Over Squash (
page 90
) for a gourmet ending to a flavorful meal.

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This is a lovely light dessert after a meal of beef, veal, or lamb that is surprisingly satisfying without the sugar.

4 peaches, peeled, cored, and cubed

2 teaspoons almond extract

1 teaspoon Stevia Plus

½ teaspoon fresh lemon juice

Place all ingredients in a blender or food processor and blend until smooth. Freeze in plastic containers or ice-cube trays for about 2 hours. Take out partially frozen fruit and stir well to break up ice crystals. Return to freezer and freeze completely. Let stand at room temperature 15 minutes before serving.

Variation
:

This sorbet can be made with other types of fruit and flavorings. Try substituting pears for the peaches and adding ¼ teaspoon of powdered gingerroot.

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The special ingredient in this sorbet is bananas. They give this dessert a consistency almost like ice cream. Do note that this sorbet provides 1 ½ fruit servings per person, so adjust additional fruit intake accordingly.

2 cups raspberries (fresh or frozen)

2 bananas, sliced

1 teaspoon Stevia Plus

½ teaspoon fresh lemon juice

Place all ingredients in a blender or food processor and blend until smooth. Place in a plastic containers or ice-cube trays and freeze at least 2 hours. Take out partially frozen mixture and stir well to break up ice crystals. Return to freezer to freeze completely. Let sorbet stand 15 minutes at room temperature before serving.

Variations
:

• Any type of berry can be used in place of the raspberries. Blueberries are especially good and very high in a health-promoting and brain-boosting substance called anthocyanins—an antioxidant belonging to the flavonoid family.

•
For phase 3 Special Occasion:
Substitute 1 tablespoon honey for the Stevia Plus.

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Grapes are delightful—especially when they are transformed into this sorbet, which is so simple and surprisingly satisfying.

12 large grapes

½ teaspoon lemon juice

¼ teaspoon Stevia Plus (optional to taste if fruit is not sweet enough)

Fresh mint leaf for garnish

Place all ingredients in a food processor or blender and purée until smooth. Place in a plastic container and freeze at least 2 hours. Take out partially frozen mixture and stir well to break up ice crystals. Return to freezer to freeze completely. Let stand at least 15 minutes before serving. Garnish with mint.

Variation
:

For a Special Occasion:
try ½ mango or ⅓ medium papaya for a tropical twist topped with toasted macadamias and unsweetened shredded coconut.

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Taste what a touch of yogurt can do! The kids will really enjoy these treats. They won't even know that they are healthy.

2 cups berries (strawberries, raspberries, or blueberries)

4 tablespoons plain whole milk yogurt

¼ to ½ teaspoon Stevia Plus (optional to taste if fruit is not sweet enough)

Place berries, yogurt, and Stevia Plus in blender and blend until smooth. Pour into popsicle molds or small paper cups with popsicle sticks and freeze until solid.

Variations
:

• For a Not Just Berry Yogurt Freeze, substitute 2 peaches for a flavor twist.

• Top with 2 tablespoons of coconut, toasted almonds, or toasted sunflower seeds.

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If Berry Yogurt Freezes (see
page 260
) are for kids, then Strawberry-Banana Freeze definitely has “grown-up” written all over it. This is simple and fast. (Don't forget that ½ banana is one fruit exchange, so, with this treat, you will be using all of your fruit allotments.)

½ banana

1 cup strawberries

1 cup plain, whole milk yogurt

¼ to ½ teaspoon Stevia Plus (optional to taste if fruit is not sweet enough)

Dash of cardamom

Place all ingredients except cardamom in a food processor or blender and purée until smooth. Pour into ice-cube trays and freeze until solid (at least 3 hours). Serve frozen with a dash of cardamon.

Variation
:

Top with toasted, chopped walnuts.

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Deprive yourself no more! This simple but luscious cheesecake was created by Ellen Buier, who added bananas to give it that creamy texture we adore. With the Quick Cran-Raspberry Sauce (
page 211
), this is simply divine.

1 pound

2 percent cottage cheese

1 cup mashed ripe banana

2 packets Stevia Plus

Juice of 1 lemon

4 eggs, beaten

½ teaspoon vanilla extract

Preheat oven to 350°F. Place cottage cheese in a blender and blend until smooth. Add mashed banana, lemon juice, and Stevia Plus and blend until mixed. Beat eggs one at a time and add to the mixture, blending well after each addition. Pour the mixture into a lightly greased (use butter), 8-inch springform cake pan. Bake for 35 minutes. Remove from oven and loosen cake from sides of pan with a knife. Cool and then chill for several hours or overnight before serving.

Variation
:

Add a splash of rum before pouring mixture into cake pan for baking.

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Yes, Virginia, there is a Fat Flush style pumpkin pie. High in beta-carotene, this pumpkin pie is sweetened with honey, molasses, and Stevia Plus. With the traditional pumpkin pie spices of ginger, nutmeg and cloves, your family or guests may not even know this dessert is 100 percent sugar-free! Serve with Roast Turkey with Lemon, Garlic, and Fennel (
page 103
).

1 15-ounce can pumpkin

2 tablespoons honey

2 teaspoons molasses

1 teaspoon cinnamon

1 egg yolk

⅛ teaspoon ginger

⅛ teaspoon nutmeg

¼ teaspoon cloves

¼ teaspoon Stevia Plus

2 egg whites

Pinch of cream of tartar

Preheat oven to 350°F. In a bowl, thoroughly blend together all ingredients except the egg whites and cream of tartar. Place egg whites in a large bowl, add cream of tartar, and beat until they form soft peaks. Fold the pumpkin mixture into the egg whites and pour into a lightly greased (use butter), 9-inch pie plate. Bake for 45 minutes to 1 hour or until toothpick comes out clean. Cool before serving.

Variation
:

For phase 3 Special Occasion:
Top with homemade whipped cream, sweetened with Stevia Plus if desired.

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This basic gelatin recipe can be made with any type of unsweetened fruit juice. I use the seaweed gelatin agar-agar in my gelatin desserts because it is vegetarian; provides magnesium, calcium, and fiber; and soothes and lubricates the intestinal tract by absorbing moisture. Agar-agar is available in health food stores.

2 cups Mountain Sun blueberry juice or unsweetened fruit juice of choice

4 tablespoons toasted pecans, chopped

½ teaspoon agar-agar

Combine juice, nuts, and agar-agar in saucepan, heat to boiling, stirring constantly. Boil for 30 seconds and remove from heat. Pour into sherbet glasses. Cool for about 20 minutes and refrigerate until set (about 2 hours). Serve chilled.

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2 cups Mountain Sun strawberry juice or unsweetened fruit juice of choice

4 tablespoons toasted almonds, chopped

½ teaspoon agar-agar

Combine juice, nuts, and agar-agar in saucepan, heat to boiling, stirring constantly. Boil for 30 seconds and remove from heat. Pour into sherbet glasses. Cool for about 20 minutes and refrigerate until set (about 2 hours).

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2 cups Knudsen black cherry juice or unsweetened fruit juice of choice

4 tablespoons toasted walnuts, chopped

½ teaspoon agar-agar

Combine juice, nuts, and agar-agar in saucepan, heat to boiling, stirring constantly. Boil for 30 seconds and remove from heat. Pour into sherbet glasses. Cool for about 20 minutes and refrigerate until set (about 2 hours).

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2 cups Knudsen apple cranberry juice or unsweetened fruit juice of choice

4 tablespoons toasted sunflower seeds

½ teaspoon agar-agar

Combine juice, seeds, and agar-agar in saucepan, heat to boiling, stirring constantly. Boil for 30 seconds and remove from heat. Pour into sherbet glasses. Cool for about 20 minutes and refrigerate until set (about 2 hours).

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2 cups Mountain Sun Tropical Punch (mixture of unsweetened pineapple, grape, mango, and papaya juices) or unsweetened fruit juice of choice

½ teaspoon agar-agar

Combine juice and agar-agar in saucepan, heat to boiling, stirring constantly. Boil for 30 seconds and remove from heat. Pour into sherbet glasses. Cool for about 20 minutes and refrigerate until set (about 2 hours).

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2 cups strawberries (or berries of your choice)

¼ cup unsweetened apple juice

2 egg whites

Pinch of cream of tartar

In a blender or food processor, purée berries with the apple juice. Transfer purée to a bowl. In another bowl, beat the egg whites with the cream of tartar until egg whites form soft peaks. Fold into purée mixture, blending well. Freeze until firm around edges, then stir once again and place back in freezer until firm throughout.

Variation
:

Instead of strawberries, try blueberries with 1 teaspoon of lemon zest.

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48 cherries, fresh or frozen (thawed)

3 tablespoons honey (or Stevia Plus to taste)

1 tablespoon fresh lemon juice

5 egg whites

Pinch of cream of tartar

Preheat oven to 300°F. In a blender or food processor, purée the cherries. In a medium saucepan, combine the purée and honey. Over low heat, cook approximately 20 minutes or until mixture thickens. Add lemon juice and let mixture sit until lukewarm. In a large bowl, beat egg whites with the cream of tartar until soft peaks form. Carefully fold eggs whites into cherries. Spoon mixture into ungreased soufflé dish. Place soufflé dish in pan of hot water, bake for 1 hour or until soufflé is firm and lightly browned.

(Note: Soufflé can fall if oven door opens before end of baking period.)

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