Eat Fat, Get Thin_Why the Fat We Eat Is the Key to Sustained Weight Loss and Vibrant Health
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1½ cups full-fat coconut milk
1½ cups unsweetened almond milk
¾ cup chia seeds
2 teaspoons no-alcohol, gluten-free pure vanilla extract
2 teaspoons ground cinnamon
2 cups fresh berries
¼ cup finely chopped walnuts, for garnish
optional: ¾ teaspoon grated nutmeg
Place all the ingredients, except the fresh berries, walnuts, and nutmeg into a large mixing bowl and stir until everything is incorporated. Pour the mixture into four 10-ounce serving bowls or ramekins. Cover and refrigerate overnight to allow the pudding to set and become creamy.
To serve, top each bowl with ½ cup of the berries and garnish with 1 tablespoon of the chopped walnuts and the nutmeg.
Nutritional analysis per serving (½ cup pudding with berries): calories 430, fat 31 g, saturated fat 12 g, cholesterol 0 mg, fiber 15 g, protein 9 g, carbohydrate 28 g, sodium 95 mg
EGGS AND PANCAKES
BROCCOLI SAUSAGE FRITTATA
With a few veggies and precooked chicken sausage, you can have this satisfying, savory frittata on the table in under 45 minutes, perfect for a weekend breakfast or brunch. Serve with diced avocado and fresh berries on the side.
Yield: 4 servings
Prep time: 20 minutes
Cook time: 20 minutes
6 ounces packaged broccoli florets
2 links precooked, Italian-seasoned, organic, nitrate-free chicken or turkey sausage
1 small leek
1 tablespoon clarified unsalted butter or ghee
8 large omega-3 eggs
1 tablespoon chopped fresh oregano or parsley leaves
¼ teaspoon ground black pepper
1 avocado, peeled, pitted, and diced
Preheat the oven to 400°F. Fill a 4-to 5-quart pot three-quarters full with water and bring to a boil. Add the broccoli florets and cook 2 minutes. Drain immediately and chop into small pieces. For faster prep time, this can be done ahead.
Quarter the sausage links lengthwise and then chop crosswise into small pieces. Cut off the dark green tops and the root end of the leek and use the white and light green parts. Split the leek lengthwise and thoroughly rinse under cold water to dislodge any sand or dirt. Chop the leek crosswise into thin slices.
Melt the clarified butter in a 10-inch well-seasoned cast-iron skillet over medium heat. Add the leeks to the pan and cook until softened, about 2 minutes. Add the sausage pieces and brown for 3 to 4 minutes, stirring with the leeks. Stir in the broccoli and spread the vegetables and sausage into an even layer.
In a medium bowl, whisk the eggs together until smooth, and then pour over the vegetables. Spread the eggs evenly over the vegetables with a spatula if needed. Sprinkle evenly with the oregano and pepper.
Place the pan in the oven and bake until the frittata is set in the center and the top is a light golden brown, 14 to 16 minutes. Divide the frittata into 4 wedges, top each serving with a quarter of the avocado, and serve immediately or at room temperature. Leftovers should be covered and refrigerated for up to 2 days. Reheat in a warm oven or enjoy at room temperature.
Nutritional analysis per serving (1 slice): calories 340, fat 25 g, saturated fat 7 g, cholesterol 495 mg, fiber 5 g, protein 24 g, carbohydrate 13 g, sodium 570 mg
GRAIN-FREE DUTCH BABY PANCAKES WITH SAUTÉED DANDELION GREENS
When this pancake comes out of the oven it looks almost like corn bread. But don’t be fooled. No grains were used, just gluten-free almond and coconut flours. Serve wedges piled with sautéed dandelion greens. Kale, spinach, or chard will work just as well. Here we have used dandelion for a nice bitter edge.
Yield: 4 servings
Prep time: 15 minutes
Cook time: 25 minutes
¼ cup plus 2 tablespoons blanched almond flour
¼ cup coconut flour
½ teaspoon baking powder
pinch of sea salt
6 large omega-3 eggs
1 cup strained unsweetened almond milk
2 tablespoons butter
2 bunches dandelion greens, washed and dried
1 large shallot
1 tablespoon extra virgin olive oil
3 garlic cloves, finely chopped
¼ teaspoon sea salt
¼ teaspoon ground black pepper
Place a 10-inch cast-iron skillet in the oven and preheat the oven and the pan to 425°F. While the oven is heating, make the batter.
In a medium bowl, whisk together the flours, baking powder, and salt. In another bowl or large measuring cup, whisk the eggs until smooth, then whisk in the almond milk. Add the egg mixture to the flour mixture and whisk until smooth.
When the oven and pan are hot, add the butter to the pan and wait for it to melt completely, about 45 seconds. Pour in the batter and bake for 20 minutes. When done, it will resemble corn bread, with a lightly golden top and edges that are just pulling away from the pan. It will be a little puffed. Remove from the oven and set aside to cool for a minute.
While the pancake is baking, sauté the greens. Chop 3 to 4 inches off the bottom of the dandelion stems, and then chop the greens crosswise into small pieces. It will seem like a lot, but greens wilt down quickly. Peel the shallot, cut in half lengthwise, lay the halves flat, and then slice into half rings.
Heat a large (12-to 14-inch) sauté pan over medium heat and add the oil. When the oil is hot, add the shallots and cook until softened, 1 to 2 minutes. Stir to keep from burning; lower the heat, if needed. Add the garlic and sauté another 30 to 60 seconds, then add the chopped greens. Cook the greens, stirring until they have wilted and are softened, 3 to 4 minutes.
To serve, cut the pancake into 4 wedges and place on plates. Pile ¼ of the wilted greens onto each warm pancake wedge and sprinkle with salt and pepper, to taste.
Nutritional analysis per serving (¼ of the dandelion greens, about 3 ounces, plus ¼ of the pancake): calories 350, fat 27 g, saturated fat 9 g, cholesterol 350 mg, fiber 7 g, protein 17 g, carbohydrate 18 g, sodium 390 mg
MEXICAN-STYLE EGG AND VEGETABLE SCRAMBLE
Lots of color and vegetables make for an out-of-the-ordinary breakfast scramble with south-of-the-border flavor. The bacon can be cooked ahead of time for faster prep on busy mornings. Add as much jalapeño as you dare. Serve with a small side of fresh berries.
Yield: 4 servings
Prep time: 10 minutes
Cook time: 25 to 30 minutes
4 strips uncured turkey bacon
6 large omega-3 eggs
2 tablespoons full-fat coconut milk
1 tablespoon plus 1 teaspoon clarified unsalted butter or ghee
1 small brown or red onion, finely chopped
1 red or orange bell pepper, stemmed, seeded, and finely chopped
1 tomato, cored, seeded, and finely chopped
optional: 1 small jalapeño pepper, stemmed, seeded, and finely chopped
1 tablespoon freshly chopped cilantro leaves
1 avocado, peeled, pitted, and sliced into eighths
¼ teaspoon sea salt
¼ teaspoon ground black pepper
Preheat the oven to 350°F.
Line a rimmed baking sheet with foil. When the oven is ready, place the bacon strips on the foil and bake for 9 to 10 minutes. Turn the bacon and bake the other side for another 9 to 10 minutes, or until crisp and brown. To facilitate crisping and browning, you can place the bacon on a wire rack while baking. Remove the bacon and chop into small pieces. Set aside.
Crack the eggs into a bowl, add the coconut milk, and whisk until smooth. Set aside.
Heat a large nonstick skillet over medium heat and add the butter. When the butter is hot, add the onion, bell pepper, and tomato. Stir and cook until the vegetables are softened, about 2 minutes. Add the jalapeño peppers (if using) and cook until softened, about 1 more minute.
Add the whisked eggs to the pan and reduce the heat to low. Sprinkle the chopped bacon over the eggs. Cook the eggs and the vegetables slowly, pushing th
em around the pan with a wooden spoon or flexible heatproof spatula until they are creamy and scrambled.
Sprinkle the eggs with cilantro and serve with the avocado slices. Season to taste with salt and pepper.
(Tool Tip: If your nonstick pan is scratched and flaking, it’s time for a new one. Use only wooden or heat-resistant silicone tools in nonstick pans to extend their life, and be sure to hand-wash them. Use liquid oils or butter—not sprays—in nonstick pans.)
Nutritional analysis per serving (1¼ cups eggs and vegetables, ¼ avocado): calories 290, fat 21 g, saturated fat 5 g, cholesterol 360 mg, fiber 5 g, protein 17 g, carbohydrates 11 g, sodium 540 mg
QUICK HERB AND AVOCADO OMELET
This combo is fast enough for a quick breakfast and equally excellent for lunch along with a tossed green salad. Tip: If you like dry omelet centers, not creamy, the trick is to use your broiler for about 30 seconds to finish the dish off.
Yield: 1 serving
Prep time: 5 minutes
Cook time: 5 minutes
2 teaspoons unsalted butter
2 large omega-3 eggs
2 teaspoons filtered water
1 tablespoon chopped parsley or cilantro leaves
pinch of sea salt
pinch of ground black pepper
½ small tomato, thinly sliced
¼ avocado, sliced
1 scallion, finely chopped
Place an 8-to 9-inch ovenproof nonstick skillet over medium-low heat and add the butter. While the butter is melting, whisk the eggs, water, and herbs together. Add the salt and pepper and whisk.
When the butter is melted and the pan is hot, pour in the eggs and allow them to sit undisturbed until the bottom has set, 1 to 2 minutes. With a flexible, flat spatula, gently lift the edges of the omelet and allow the liquid eggs to flow underneath.
For a creamy center, allow the eggs to cook another minute, until set but creamy, and then add three slices of tomato and the avocado in the center. Fold the edges of the omelet into the middle.
For a firmer omelet, preheat your broiler to high and move the top rack to one below the top level. Place the pan under the broiler for 15 to 30 seconds to set still creamy eggs, then remove from the oven, add the tomatoes and avocado, and fold.
Scatter scallions on top as garnish and serve.
Nutritional analysis per serving (1 omelet): calories 300, fat 25 g, saturated fat 9 g, cholesterol 470 mg, fiber 4 g, protein 16 g, carbohydrate 9 g, sodium 230 mg
SAUTÉED KALE AND PEPPERS WITH POACHED EGGS
Poached eggs seem to work for almost any meal, and this colorful, vegetable-filled dish is nice for a weekend lunch or brunch. A mustardy sauce recipe is included here, but you can also use Avocado Cream (here) or No-Cheese Sauce (here).
Yield: 4 servings
Prep time: 25 minutes
Cook time: 20 minutes
FOR THE EGGS:
2 bunches lacinato or Tuscan kale
1 yellow or sweet onion
1 tablespoon plus 2 teaspoons extra virgin olive oil
2 large red or orange bell peppers, cored, seeded, and cut into thin strips
4 garlic cloves, finely chopped
¼ teaspoon sea salt
¼ teaspoon plus a pinch of ground black pepper
8 large omega-3 eggs, poached
FOR THE SAUCE:
½ cup organic mayonnaise (for homemade, see Rich Homemade Mayonnaise, here)
2 tablespoons Dijon mustard
1 teaspoon finely chopped fresh tarragon
optional: few drops of hot sauce
optional: ½ teaspoon paprika
Prepare the kale by stripping out the center stem. Hold the end of the leaf in one hand, make a soft fist with your other hand, and run your hand up the stalk, stripping the leaf. You can also cut the stem out with a sharp knife. Chop the leaves crosswise into thin ribbons. Cut the onion in half from stem to root end, peel, and lay the halves flat. Slice the halves into thin half-moons.
Heat the oil in a large (12-to 14-inch) sauté or frying pan over medium heat. Add the onions and the peppers and cook until the vegetables are soft, about 4 minutes, stirring as they cook. Add the garlic and cook another 30 seconds, stirring. Sprinkle with the salt and pepper. Add the kale and stir, turning the leaves over to mix them with the onions and peppers, until coated with oil and juices. The kale will look big, but it cooks down quickly.
Continue to cook the vegetables until the kale is reduced and softened, 5 to 7 minutes. For softer kale, add 1 to 2 tablespoons of water to the pan to steam it. Cover the pan and turn off the heat.
Whisk together the mayonnaise, mustard, tarragon, and hot sauce (if using). Set aside to dress the eggs when serving.
To serve, divide the vegetables among four shallow bowls, top with two poached eggs per bowl, and then top each serving with 2 tablespoons of the sauce. Sprinkle with the paprika (if using) and freshly ground black pepper.
Nutritional analysis per serving (1½ cups vegetables, 2 eggs, 2 tablespoons sauce): calories 470, fat 37 g, saturated fat 7 g, cholesterol 495 mg, fiber 4 g, protein 19 g, carbohydrates 22 g, sodium 620 mg
ALMOND PANCAKES WITH BERRIES
Golden pancakes for a weekend breakfast treat—with no wheat or grains! Top with fresh berries and a drizzle of warmed coconut oil, clarified butter, or ghee.
Yield: 4 servings (about twelve 4-inch pancakes)
Prep time: 10 minutes
Cook time: 20 minutes
4 large omega-3 eggs
½ cup full-fat coconut milk
½ cup filtered water
2 tablespoons clarified butter, ghee, or coconut oil
2 teaspoons no-alcohol, gluten-free pure vanilla or almond extract
1 cup almond flour
¼ cup coconut flour
1 teaspoon baking soda
½ teaspoon ground cinnamon
¼ teaspoon sea salt
1 teaspoon coconut oil (for the griddle)
FOR THE TOPPING:
2 cups raspberries, blackberries, blueberries, or sliced strawberries
2 tablespoons plus 2 teaspoons melted coconut oil or clarified butter
Preheat the oven to 200°F and place an oven-safe plate in the oven.
In a medium bowl, whisk together the eggs, coconut milk, water, butter, and vanilla until smooth. In another large bowl whisk together the flours, baking soda, cinnamon, and salt. Combine the egg mixture and the flour mixture into one bowl and whisk until smooth. The batter will be thick and look a little grainy.
Heat a large nonstick griddle or large pan over medium heat with the coconut oil. When the pan is hot, use a ¼-cup measuring cup to ladle the batter onto the griddle for each pancake. Cook the pancakes until the first sides are light golden brown, 4 to 5 minutes. Bubbles will start forming at the edges before it’s time to turn the pancakes. Turn the pancakes over and cook the other side until done, about another 2 minutes. Remove the pancakes to the warm plate in the oven, covered with a clean kitchen towel, then repeat the process to complete 12 pancakes.
Serve the pancakes warm, 3 per person, topped with ½ cup of fresh berries and 2 teaspoons of melted coconut oil or clarified butter per person.
Nutritional analysis per serving (3 pancakes, ½ cup fresh berries, 2 teaspoons oil or butter): calories 460, fat 39 g, saturated fat 19 g, cholesterol 225 mg, fiber 10 g, protein 59 g, carbohydrate 20 g, sodium 580 mg
SALADS
LEMON-DILL SHRIMP AND AVOCADO SALAD
The classic flavor combination of bright lemon and refreshing dill make a creamy sauce for cooked bay shrimp, served over an avocado half with crisp greens. This salad transports easily for lunch away from home with the items packed separately and kept cold. Homemade mayonnaise makes this salad extra delicious.
Yield: 4 servings
Prep time: 20 minutes
FOR THE SALAD:
1¼ pounds cooked bay shrimp
juice of 1 lemon
1 small shallot, finely chopped (2 tablespoons)<
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3 tablespoons organic mayonnaise (for homemade, see Rich Homemade Mayonnaise, here)
1 tablespoon plus 1 teaspoon Dijon mustard
1 tablespoon plus 1 teaspoon capers, rinsed and drained
2 tablespoons finely chopped fresh dill
sea salt and ground black pepper
2 ribs celery, finely chopped
12 ounces salad greens, washed and dried
2 avocados, peeled, pitted, and halved
1 tablespoon plus 1 teaspoon hemp seeds
2 large scallions, finely chopped
½ pint grape tomatoes, halved (about 20)
FOR THE VINAIGRETTE:
3 tablespoons extra virgin olive oil
1½ tablespoons champagne or white wine vinegar
1 teaspoon Dijon mustard
sea salt and ground black pepper
Place the shrimp in a bowl and toss with 1 tablespoon of the lemon juice.
In another small bowl, mix together the shallots, mayonnaise, 4 teaspoons of the lemon juice, mustard, capers, and dill until well combined. Season with a little salt and pepper, to taste. Drain the shrimp and add the shrimp and chopped celery to the bowl with the creamy dressing. Toss gently to coat.
Make the vinaigrette for the salad greens by whisking together the olive oil, vinegar, and mustard until smooth. Season with salt and pepper to taste
Divide the salad greens among 4 plates. Place 1 avocado half in the center of each plate and pile a quarter of the shrimp salad into the center of the avocados. Top the shrimp salad with 1 teaspoon of hemp seeds and a little extra chopped dill, if desired, for garnish. Sprinkle scallions on top for garnish and scatter tomatoes around the plate. Drizzle vinaigrette on the salad greens and serve.