Read The Fat Flush Cookbook Online
Authors: Ann Louise Gittleman
The oat flour in this recipe is especially light and sweet. Healthier than wheat flour, oat flour is lower on the glycemic index than regular flour. If you can't find oat flour in your health food store or grocery, you can always make it at home by grinding rolled oats in your food processor until you get a flour consistency. This crisp is good hot or cold and is a perfect accompaniment to just about any Fat Flush entrée.
â
cup date sugar
½ cup oat flour
½ cup old-fashioned rolled oats
â
cup butter, softened
1 teaspoon cinnamon
1 teaspoon nutmeg
3 medium apples (Granny Smith, Golden Delicious, or Rome Beauty), cored, peeled, and sliced
Preheat oven to 375°F. In a bowl, mix date sugar, flour, oats, butter, cinnamon, and nutmeg together. Add the apple slices and toss lightly. Pour into 8-inch-square, nonstick baking pan. Bake for about 30 minutes or until apples are soft.
Variations
:
⢠Add a cup of cooked cranberries for added color and antioxidant power.
⢠Top with 4 tablespoons of raisins.
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These are flourless cookies made with ground almonds. They are a bit soft right out of the oven, but they harden up when cooled down. These are best stored in an air-tight container.
2 egg whites
Pinch of cream of tartar 2 tablespoons honey
½ teaspoon vanilla extract
1 tablespoon lemon zest
1 cup almonds, ground
Preheat oven to 250°F. Beat egg whites with the cream of tartar until stiff white peaks form, gradually beating in honey, vanilla, and lemon zest. Gently fold in almonds. Drop 1 tablespoonful of batter at a time on a nonstick or lightly greased (use butter) regular cookie sheet, spacing about 2 inches apart. Bake for about 30 minutes.
Variation
:
Try roasted, ground pumpkin seed instead of the almonds and omit the lemon zest.
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The addition of the almond butter adds protein power, B vitamins, potassium, magnesium, calcium, and vitamin E. The healthy fat content of the almond butter also provides satiety, so you should be satisfied with just a couple.
2 egg whites
Pinch of cream of tartar
2 ounces honey
¼ teaspoon ground cinnamon
1 ounce almond butter
1 ounce old-fashioned rolled oats
Preheat oven to 275°F. In a large bowl, beat egg whites until soft peaks form. Add honey, cinnamon, with cream of tartar and nut butter, and continue beating until mixed. Fold in the rolled oats. Drop 1 teaspoonful at a time onto a nonstick or lightly greased (use butter) regular cookie sheet. Bake for 20â25 minutes.
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A most unusual dessert, Parsnip Dream was a favorite of my late mentor, Dr. Hazel Parcells. When frozen, parsnips become sweeter. (They also provide fiber, vitamins A and C, potassium, calcium, and beautifying silica.)
2 cups frozen parsnips (previously cleaned and frozen whole)
1 pint heavy cream
2 teaspoons honey
½ teaspoon vanilla extract
¼ teaspoon ground cardamom
8 toasted walnut pieces (for garnish)
Grate frozen parsnips into a bowl and set aside. In another bowl, whip cream until it is very stiff. Add honey, vanilla, and cardamom to the cream and whip until mixed. Fold grated parsnips into the cream. Pour into 4 individual serving glasses. Top with walnuts. Chill.
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Ever since I was a little girl, I enjoyed these melt-in-your-mouth cookie fluffs. Of course, in those days my mother didn't know that sugar was bad (and neither did I). And, I tried and tried with my test kitchen to get these to work with Stevia Plus. No luck. So here are those meringue kisses from yesteryear updated to Fat Flush standards but, alas, you will have to delay your reward for phase 3 Lifestyle.
4 egg whites
¼ teaspoon cream of tartar
1 tablespoon honey
1 teaspoon vanilla extract
Preheat oven to 250°F. As you beat egg whites, add cream of tartar. Combine the honey and vanilla, adding to egg whites as whites begin to stiffen and form soft peaks. Spray a cookie sheet with nonstick cooking spray. Place 8 meringue mounds on cookie sheet and make indentations with back of a spoon. Bake in oven for about 11/4 hours or until meringues become crispy. Turn off oven but let meringues remain in oven to cool. When crispy, remove from oven and store in covered container.
Variation
:
Turn the kisses into meringue nests by topping with some Quick Cran-Raspberry Sauce (
page 211
). Serve by filling with toasted, chopped pecans (or any toasted nut or seed of your choice) and unsweetened coconut shreds.
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The surprise ingredient in this unusual dessert is... onions. Onions? Yup. They are great when prepared this way. A friend shared this recipe with me several years ago, and I changed some of the ingredients to make it Fat Flush friendly and fabulous.
2 small onions, finely chopped
1 small scallion, finely chopped
1 tablespoon maple syrup
1 tablespoon apple cider vinegar
â
teaspoon cinnamon
â
teaspoon cloves
½ cup plain whole milk yogurt
Steam onions until translucent and purée in food processor or blender. In a bowl, combine scallion, maple syrup, vinegar, cinnamon, and cloves. Add puréed onion. Place in glass bowl, cover, and freeze until gently firm. Take out of freezer and blend until sorbet-type consistency. Mix in yogurt and put back in freezer. Serve cold.
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This is the best place on the Web to check into regarding all kinds of Fat Flush updates. You will now find a Fat Flush Store that is updated regularly with all the products that have the Fat Flush seal of approval. In addition, there is a section entitled “Ask Ann Louise,” where I answer some of your questions. My calendar is also updated regularly on the site regarding my media events, lectures, and radio and TV appearances.
You can also go to
www.ivillage.com/diet/fatflush
And of course, you are most cordially invited to become part of the ivillage.com/diet/fatflush interactive messaging board for further support, ideas, and sharing of your results every day of the week, 365 days a year. There are five outstanding veteran Fat Flush community leaders who are in constant touch with me. On the board, you will get your Fat Flush questions answered, and you will be the first to know the latest Fat Flush updates. The ivillage.com community is dedicated to making your Fat Flush journey a rewarding and healthful experience. I love to stop by and visit regularly to keep in touch with you.
Uni Key Health Systems
P.O. Box 2287
Hayden Lake, ID 83835
208-762-6833
Fax: 208-762-9395
Toll free: 800-888-4353
Email: [email protected]
Uni Key Health Systems is the official distributor of all my products, books, and services. Uni Key carries the Royal Prestige Cookware, the MAC knives, the ultimate flax seed grinder, Doulton ceramic water filters, as well as many of the specialty Fat Flush supplements, including the popular Fat Flush Kit. Uni Key also carries high lignan flaxseed oil, flaxseed oil capsules, pomegranate concentrate, Stevia Plus, and dandelion root tea.
Teeccino Caffe
P.O. Box 42259
Santa Barbara, CA 93140
800-498-3434
Many Fat Flushers have kicked the caffeine habit by using Teeccino Caffeine-free Herbal Coffee. And it brews just like coffee, by the way. You can wean yourself off coffee during the pre Fat Flush period, and then you get to enjoy it all over again on the phase 3: Lifestyle program. Teeccino is available in seven great flavors, which are all carb and Fat Flush legal for the various phases and for special occasions.
This company offers the very best tasting and nutritious organic breads that are dairy-free, yeast-free, oil-free, and sugar-free. The Healthseed Spelt bread featured in phases 2 and 3 of Fat Flush is made by this company. This bread is high in protein and fiber and is made with flax, pumpkin, and sunflower seeds as well as sprouted legumes and grains. French Meadow has also ventured into functional foods in the form of Women's Bread and Men's Bread.
Stacey's fish cakesâand we are talking Maryland crab cakes, lobster cakes, shrimp cakes, scallop cakes, salmon cakes, and tropical sea bass cakes just to name a fewâare the tastiest on the market
and
the closest ones I could find to being Fat Flush friendly for phase 3. While some of these culinary inspirations are NOT in line with strict food combining, Stacey's use of spices is divine (lots of ginger, garlic, fennel, cilantro, cayenne), and she is always adding new gourmet creations to her repertoire, such as seafood entrées (coconut prawns), crab rolls, seafood spuds, and seafood sauces for variety. Some of these, of course, in terms of Fat Flush standards, are recommended for special occasions, but the ingredient listing is the cleanest I have seen without sacrificing taste.
Stacey's Famous Foods
10334 North Taryne
Hayden, ID 83835
800-782-2395
Fax: 208-762-9853
Email: [email protected]
www.nspiredfoods.com/pmpkrnmn.html
nSpired Natural Foods is the manufacturer of Pumpkorn, a delicious high-zinc snack food make out of pumpkin seeds. If you can't find this product in your local health food store, you may call or visit the company's Web site and order the product directly.
nSpired Natural Foods
14855 Wicks Boulevard
San Leandro, CA 94577
510-686-0116
Fax: 510-686-0126
This site contains some very interesting flax info, and you can find some great flax recipes which I am sure you can convert to Fat Flush specifications.
This is a comprehensive online guide for essential fatty acid (EFA) information and news. You can get up-to-date data, articles, and news about EFAs in health, nutrition, beauty, disease treatment, and even pet care.
Expert Foods, Inc.
888-621-9059
This company has some very innovative low-carb products made from vegetable gums. Its Thicken Thin line seems to have the most promise for Fat Flush. I have been looking for a Fat Flushâfriendly substitute for cornstarch for the longest time, and its ThickenThin not/Starch thickener seemed to work pretty well for sauces, stews, creamed soups, and even scrambled eggs.
This site is sponsored by the Produce for Better Health Foundation. It provides great information about produce in generalâwhat health values certain fruits and veggies contain, how to eat in season, and what the best availability dates are for produce. The nutrition dictionary and recipe search engine are good as well.
The National Cancer Institute sponsors this site, which contains some very helpful information that will empower your consumption of fruits and veggies on Fat Flush.
Certified Nutrition Specialists from the American College of Nutrition
727-446-6086
American College for the Advancement in Medicine
800-532-3688 714-583-7666
American Association of Naturopathic Physicians
703-610-9037 877-969-2267
American Academy of Environmental Medicine
316-684-5500
ANN LOUISE GITTLEMAN
's books have sold more than one million copies worldwide. She has been named one of the top 10 nutritionists in the United States by
Self
magazine and one of the most influential healers of the 21st century by
Total Health
. Gittleman has a master's degree in nutrition education from Columbia University. She has appeared on “Good Morning America,” “Good Day New York,” PBS, and CNN.
Please note that index links point to page beginnings from the print edition. Locations are approximate in e-readers, and you may need to page down one or more times after clicking a link to get to the indexed material
.
Acetaminophen,
15