Eat Fat, Get Thin_Why the Fat We Eat Is the Key to Sustained Weight Loss and Vibrant Health

by Mark Hyman

  To Sauté

  Heat a large (12-inch) sauté or frying pan over medium heat. Add 1 tablespoon of coconut oil, ghee, or expeller-pressed sesame oil to the pan. When the oil is hot, add the vegetables, allowing them to cook for a minute or two, and stir. Asparagus will cook in just 3 to 4 minutes for crisp-tender, and sturdier vegetables such as cauliflower will take a few minutes longer.

  To Steam

  Insert a steamer basket into a large (4-to 5-quart) pot. Fill the pot with several inches of water to just below the steamer rack. With a lid on, bring the water to a boil over medium-high heat. Add the vegetables to the steamer, turn the heat down to medium, and steam until crisp-tender. Most vegetables take 2 to 5 minutes.

  Tips for Purchasing, Prepping, and Storing Favorite Veggies

  Asparagus: One bundle or pound generally serves four. Select stalks with fresh, compact tips (not dried or frayed). Trim off the bottom of the spears and stand the bundle in a tall container with 1 inch of water. Cover the spears loosely with plastic wrap and refrigerate until ready to cook. Before cooking, snap off the tough bottom part of the spear. You can cook the spears whole or cut them into bite-size pieces for steaming.

  Broccoli: 16 ounces of bagged florets or 1 large bundle serves 4. Select bright green broccoli (no brown or yellowing spots) that is firm to the touch, not limp or soft. Store in an airtight baggie for up to a week in the crisper drawer. Bags of florets are ready to cook. Or trim the florets from a head of broccoli, leaving some of the stem attached, then cut into bite-size pieces.

  Broccolini: Two bundles serves 4. Select bundles that are firm to the touch, not limp or soft, and that are bright green (it’s okay if they have a few yellow flowers). Store in an airtight baggie in the crisper drawer for up to 4 days. To prep, trim a little off the end and split fat stalks in half lengthwise or leave them whole (the entire stalk is edible).

  Cauliflower: One large head serves 2 to 4 people, depending on how hungry they are. Heads (of any color) should not have any brown spots; if they do, they are past their nutritional peak. Choose heads surrounded by lots of green leaves. Store in an airtight baggie in the refrigerator for up to a week. To prepare, trim the florets from the heads, leaving some of the stem attached, then cut into bite-size pieces.

  Green Beans: 12 to 16 ounces serves 4. Select fresh, green, plump pods without any brown spots (the thin French green beans, called haricots verts, are the most tender). Green beans will last in the refrigerator for 4 to 5 days, stored in an airtight baggie. Before cooking, snap or cut off the bottom of the stem, leaving the pigtail end (the end that was not attached to the plant).

  Snap Peas: 12 to 16 ounces serves 4. Select fresh, plump, green peas that are firm—not withered. These can be stored in a bag for 3 to 4 days in the refrigerator, ideally in the crisper. To prepare for cooking (or eating raw), snap off the top tip, then pull down the side to remove the tough string.

  Snow Peas: 8 to 12 ounces serves 4. Choose pea pods that look fresh and crisp. These can be stored in a bag in the refrigerator, ideally in the crisper, for 3 to 4 days. To prepare for cooking (or eating raw), snap off the top tip, then pull down the side to remove the tough string.

  Zucchini (Summer Squash): 1½ pounds serves 4. Select green or yellow squash with firm, bright, smooth skin. Smaller squash are less seedy than their larger counterparts; larger squash can be bitter. Zucchini will last 4 to 5 days in the refrigerator, ideally in the crisper. To prep, trim off the stem end, quarter or halve lengthwise, and chop into pieces (or make raw zucchini noodles with a spiralizer tool).

  HOW TO COOK CHICKEN, SEAFOOD, AND MEAT

  When purchasing proteins, figure on 4 to 6 ounces per person if the protein is boneless and skinless. When you are buying proteins such as bone-in chicken breasts, bone-in steaks, or lamb chops, you should generally buy the whole piece. If you buy too much, leftovers are a good thing and can become a quick lunch.

  To Sauté

  Season with sea salt, ground black pepper, and maybe garlic or other seasonings you enjoy. Heat 1 to 2 tablespoons of olive oil in a sauté or frying pan over medium heat. When the pan and oil are hot (but not smoking), place the chicken, fish, or meat in the pan and sear until you get a golden crust on one side. Turn the pieces over and cook on the other side. Don’t overcook meats or fish. It makes them hard and dry. Over time, you’ll get a feel when something is done, but to begin, I recommend getting a meat thermometer to measure temperatures. Just stick the thermometer into the thickest part of the meat. Chicken is done when it reaches 160°F to 165°F. Fish is ready at 145°F. Meat will depend on your preference, from 130°F to 135°F for medium-rare steak, or 140°F to 145°F for steak cooked medium. Ground meat should be cooked to 165°F. If the pieces are thick, chicken (such as bone-in breasts), steaks, and even thick fish fillets can be quickly finished in just a few minutes in a hot (400°F to 425°F) oven.

  To Broil or Grill

  To broil, preheat the broiler, grill pan, or outdoor gas grill on high until hot. For the broiler, place the rack one level down from the top of the oven. First drizzle the meat, chicken, or fish with olive oil, then season with sea salt, ground black pepper, and other seasonings you like. For the broiler, place on a foil-lined rimmed baking sheet and broil, turning once or twice, until the food is evenly cooked to the temperatures listed in the previous section.

  To grill, turn the heat down to medium-high and place the food on the hot grill. Allow one side to get golden with nice grill marks, then flip and turn the heat down to low. The second side may not take as long.

  Timing will depend on the protein and the thickness of what you are cooking. Fish should take 7 to 10 minutes, boneless chicken breast should take 12 to 15 minutes, and steaks will vary. If the outside is getting too done, move the pieces to a cooler part of the grill while they finish cooking. (Note: Small foods like shrimp cook very quickly under the broiler or on the grill. Once the first side is pink, turn them over and cook another minute or just until the second side is also pink. Don’t overcook, and keep them tender.)

  Whether grilling or broiling, remember not to char your food to ensure you avoid exposure to toxic compounds.

  SHOPPING TIPS

  Following are my favorite strategies for making grocery shopping as easy as possible. Just like healthy cooking, healthy shopping doesn’t have to be a chore if you’re armed with the right information (and the right lists!).

  Fresh Shopping

  Buy as much organic as you can. If price or availability is an issue, use the Dirty Dozen and Clean Fifteen lists for guidance. Check out the Environmental Working Group’s website at http://www.ewg.org/foodnews/ and be sure to download the smartphone app to make shopping easier.

  Shop seasonally for the best prices and availability.

  Shop at farmers’ markets.

  To save money, watch for sales and use coupons.

  When properly stored, most produce will last the better part of a week in your refrigerator, so plan smart, and save time at the store.

  Produce like onions, shallots, and garlic do well in a cool pantry and are easy to keep on hand.

  Buy fresh herbs or try growing your own to save money and have instant availability.

  Packaged salad greens save time. You can also buy heads of fresh lettuce, wash and dry them, and package them for the week. If buying packaged, be sure to read labels for expiration dates and choose wisely.

  I love avocados for their healthy fat, creamy flavor, and buttery texture. You can purchase hard ones and let them ripen on the countertop for a few days, or slightly soft ones that will yield to gentle pressure and be ready to eat. Don’t buy them too soft and squishy.

  Pantry Shopping

  With these healthy staples in your pantry, you’ll be amazed at the delicious and nutritious dishes you can create.

  Oils and fats: Extra virgin olive oil, avocado oil, and extra virgin coconut oil will be your mainstays. Clarified butter or ghee can also be used, as well as sesame oil.

  Nut
s: Raw almonds, cashews, walnuts, pine nuts, pecans, macadamias (not peanuts).

  Seeds: Hemp, chia, pumpkin, sunflower, sesame, and flaxseeds.

  Nut and seed butters: Pure cashew, almond, sunflower, and coconut butter.

  Flours: Blanched almond flour and coconut flour.

  Milks: Almond, coconut (unsweetened and no additives). See here for how to make your own milks, which is the best option. For canned coconut milk, my favorite brand is Native Forest.

  Broths: Low- or no-sodium frozen or boxed vegetable, beef, and chicken broth (homemade is best, but if you buy, be sure to read labels for additives).

  Dried herbs and spices:

  Sea salt, ground black pepper, and garlic. White pepper is nice, too, when you don’t want black specks, although the flavor is a bit different from that of black pepper.

  Dried herbs such as oregano, basil, thyme, rosemary, bay leaves, Italian blends, and herbes de Provence.

  Spices such as cumin, coriander, turmeric, allspice, ancho chili powder, chipotle, paprika, smoked paprika, cinnamon, red pepper flakes, nutmeg, ginger (fresh, dried, and organic jarred puree; refrigerate fresh and jarred puree after opening), saffron.

  Condiments:

  Dijon mustard (look for pure mustard without sugar or chemicals)

  Capers

  Low-sodium tamari (gluten-free soy sauce)

  Vinegar: Balsamic, unseasoned rice, red wine, white wine, sherry, and champagne

  Pitted Greek olives

  Nutritional yeast (while it sounds strange, it is very good for you and has a delicious, cheesy taste)

  Freezer Items

  Frozen berries: blueberries, raspberries, blackberries, unsweetened acai berry puree

  Frozen organic vegetables (if fresh are out of season or unavailable locally)

  Frozen shrimp and other seafood

  Frozen grass-fed meats (beef, bison, lamb), organic chicken and turkey, and clean fish. See the Natural Resources Defense Council website (www.nrdc.org) for low-mercury fish, and the CleanFish website (www.cleanfish.com) for sustainably raised or harvested fish sources.

  How to Eat Well for Less!

  Cooking food that tastes great and nourishes your body doesn’t need to break the bank. That’s why I stock my pantry with food from Thrive Market. You will find all of my favorite pantry staples and more on this site, all for prices 25 to 50 percent lower than what you would find in natural foods stores. For the first time, you can buy the natural, nontoxic pantry staples you need for the same price as or less than that of their processed alternatives. To get your complimentary three-month membership, please visit www.thrivemarket.com/EFGT. There is one other great resource for eating well for less—a guide called Good Food on a Tight Budget from the Environmental Working Group (where I am on the board). You can download it for free at www.ewg.org. It tells you how to eat food that is good for you, good for the wallet, and good for the planet.

  BASIC KITCHEN TOOLS

  You want to invest in good kitchen tools to make cooking as easy and efficient as possible. Here are the basics I suggest everyone have in their kitchens.

  Knives

  Good knives will last a lifetime and are worth the investment. Choose knives that fit your hand comfortably (you can try them out at a knife or cooking store). Don’t buy a set, which often has knives you won’t use; buy them individually. I suggest starting with an 8-to 9-inch French or chef’s knife, a paring knife, and a 7-inch Santoku (a multipurpose Japanese-style knife that I couldn’t live without!). You can also add a thin slicing knife, a fillet knife to skin fish, and a 10-inch chef’s knife for bigger jobs.

  To keep your knives sharp, store them in a block or a drawer with edge covers to protect the blades. Have them professionally sharpened a few times a year and never put them in the dishwasher.

  Pots and Pans

  The sizes you buy should depend on how many people you generally cook for; a family of two and a family of six will have different needs. Buy pans that feel heavy, as weight conducts heat. Well-cared-for, good pots and pans will last for many years. I suggest you have the following in your kitchen:

  An 11-to 12-inch stainless steel skillet with sloped sides.

  Nonstick, non-Teflon skillets such as ceramic. Small sizes like 8 to 9 inches are good for scrambling eggs, making omelets, and searing fish and delicate foods. A 10-to 11-inch skillet is useful for larger amounts of food. If you have nonstick pans that are scratched and flaking, invest in new ones.

  Stainless steel sauté pans with straight sides. A 3-to 4-quart one is a good size. For big families, add a 6-quart.

  Saucepans: 2-quart, 4-quart, and 5-quart are good basic sizes.

  Dutch ovens: enamel-coated cast iron (such as Le Creuset) in 3½- and 5½-quart sizes.

  A traditional 10½-inch cast-iron frying pan (preseasoned) is a classic, versatile, and inexpensive pan, but don’t ever wash it with soap. With special care it will last a lifetime.

  A nonstick grill pan will provide nice grill marks when the weather prevents outdoor grilling or if you do not have access to a gas grill.

  An 8-to 10-quart stockpot for large batches of soups and homemade broth.

  Rimmed baking sheets—half-sheet and quarter-sheet sizes; buy heavy ones that won’t warp.

  Other Tools

  In addition, I recommend the following useful tools.

  Good high-speed blender—they’re great for making quick and healthy smoothies

  Standard-size (not mini) food processor with different blade options

  Garlic press

  Vegetable peeler

  Microplane zester

  Handheld citrus juicer

  Small handheld can opener

  Nesting set of dry measuring cups

  Liquid measuring cups in 1-, 2-, and 4-cup sizes

  Nesting set of glass or stainless steel mixing bowls

  Assorted measuring spoons, preferably stainless steel

  Box grater with sharp holes (look for the kind that fold flat)

  Large and small fine-mesh strainers

  Colander

  Steamer rack or basket to fit inside pots and pans

  Fish pliers or tweezers

  Flexible silicone spatulas

  Flat fish spatula

  Spring tongs

  Wire whisks—a French whisk and small sizes for foods like vinaigrette and eggs

  Wooden spoons

  Wood or eco-friendly wood fiber (such as Epicurean or bamboo) cutting boards, one for produce and one for raw proteins

  Digital kitchen thermometer

  Several kitchen timers

  Storage and Supplies

  Lastly, I suggest:

  Natural parchment paper, either rolls or precut sheets

  Heavy-duty foil

  Cloth kitchen towels

  Sealable glass containers with lids in a variety of sizes for storing prep work and leftovers

  Take the time to set yourself up right in your kitchen. It truly is one of the essential keys to success for eating healthy—not just for the next twenty-one days, but also for life. While you may need to spend a little extra money and time to get the supplies you need, look at this as a long-term investment in your health and weight management. It’s well worth it.

  Now let’s get to the recipes, which will prove to you that eating healthy is much easier—and far more delicious—than you might think!

  16

  The Recipes

  SNACKS

  Spanish Romesco Dip with Veggies

  Avocado Cream with Crudités

  SMOOTHIES AND MORE

  Dr. Hyman’s Green Breakfast Smoothie

  Bulletproof Coffee

  Non-Coffee Vanilla Latte

  Green Machine Smoothie

  Ruby Smoothie

  Island Dream Smoothie

  Ginger Spice Smoothie

  Triple Green Smoothie

  Cocoa Bliss Smoothie

  Amazon Cocoa Berry Smoothie

  Kiwi-Lime Smoothie
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br />   Coconut Milk

  Almond Milk

  Cashew Milk

  Chia and Berry Breakfast Pudding

  EGGS AND PANCAKES

  Broccoli Sausage Frittata

  Grain-Free Dutch Baby Pancakes with Sautéed Dandelion Greens

  Mexican-Style Egg and Vegetable Scramble

  Quick Herb and Avocado Omelet

  Sautéed Kale and Peppers with Poached Eggs

  Almond Pancakes with Berries

  SALADS

  Lemon-Dill Shrimp and Avocado Salad

  Roast Chicken, Raspberry, and Walnut Salad

  California Kale Cobb Salad

  Curried Egg Salad (and How to Make Perfect Hard-Boiled Eggs)

  Bistro Flank Steak Salad with Baby Green Beans

  Chicken Chop Salad with Hearts of Palm and Creamy Herb Dressing

  Mediterranean Lamb Chop and Spinach Salad with Greek Pesto

  Basic Salad with Vinaigrette Dressing

  CHICKEN, TURKEY, AND DUCK

  Sun-Dried Tomato and Turkey Burgers with Avocado Cream