Eat Fat, Get Thin_Why the Fat We Eat Is the Key to Sustained Weight Loss and Vibrant Health
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2 teaspoons sesame seeds (black or white)
Preheat the oven to 400°F.
Lay the fish fillets skin side up in a flat glass casserole just large enough to hold them in a single layer. In a small bowl or large glass measuring cup, whisk together the tamari, mirin, ginger, lime juice, and garlic. Pour the marinade over the fillets, lifting them so the marinade runs underneath. Allow the fish to marinate at room temperature for 30 minutes.
While the fish is marinating, prep the asparagus. Snap off the tough ends and place the spears on a foil-lined rimmed baking sheet. Drizzle with 2 teaspoons of the coconut oil and sprinkle with the salt and pepper.
When the fish has finished marinating, drain off and discard the marinade. Heat a large (11-to 12-inch) ovenproof, nonstick pan over medium heat with the remaining 1 teaspoon coconut oil. Spread the oil across the pan. When the pan is hot, lay the fish skin side down and sear for 2 minutes. Turn the fish and sear for another 2 minutes. Peel off the skin and discard. Turn the fillets over in the pan, top side up.
Place the fish and the asparagus in the oven and roast for 3 to 5 minutes. Timing will depend on how thick the fillets are: 1½-inch-thick fillets may take 5 minutes. The fish is done when it reaches an internal temperature of 145°F when measured with a digital thermometer. The flesh will be just coming apart, almost flaking, and a pearly white color inside. For the asparagus, timing will depend on the thickness of the spears. The asparagus is done when it is crisp-tender when pierced with the tip of a sharp knife.
To serve, divide the fish and the asparagus among four plates and drizzle each fillet with 1 teaspoon of the sesame oil. Sprinkle each serving of asparagus with ½ teaspoon of the sesame seeds. Serve with a lime wedge to squeeze over the fish if desired.
Nutritional analysis per serving (6-ounce cod fillet, ¼ pound asparagus): calories 480, fat 35 g, saturated fat 9 g, cholesterol 85 mg, fiber 3 g, protein 27 g, carbohydrate 15 g, sodium 510 mg
ASIAN GINGER SHRIMP WITH CREAMY ALMOND DIPPING SAUCE
Shrimp make for a quick and easy dinner, and they even tell you when they are done cooking by their pink color. The creamy, lime-infused sauce makes for a rich accompaniment to the lean shrimp. For an upgrade to your spice collection, try this with Szechuan pepper. For readers with nut allergies, replace the almond butter with tahini. For finely grated ginger, use a microplane zester.
Yield: 4 servings
Prep time: 20 to 30 minutes (including marinating)
Cook time: 10 minutes
FOR THE SHRIMP:
¼ cup fresh lime juice
2 tablespoons coconut oil, melted
2-inch piece fresh ginger, peeled and finely grated (1 tablespoon)
3 cloves garlic, peeled and finely chopped
¼ teaspoon sea salt
¼ teaspoon ground black pepper
1½ pounds large shrimp, peeled and deveined
FOR THE SAUCE:
¼ cup plus 1 tablespoon fresh lime juice
¼ cup creamy raw almond butter
2 tablespoons full-fat coconut milk
1 tablespoon plus 1 teaspoon melted coconut oil
2 teaspoons unseasoned rice vinegar
In a bowl large enough to hold the shrimp, mix the lime juice, oil, ginger, garlic, salt, and pepper until combined. (Note: in cooler weather the coconut oil may solidify, making more of a paste than a liquid marinade.) Add the shrimp to the bowl and turn to coat with the marinade. Allow the shrimp to stand at room temperature for 20 to 30 minutes.
While the shrimp are marinating, make the dipping sauce. In a small bowl, combine the lime juice, almond butter, coconut milk, coconut oil, and vinegar and mix until smooth.
Preheat the broiler, placing the oven rack about 5 inches below the heat source. Place the shrimp on a foil-lined rimmed baking sheet in a single flat layer. Broil the shrimp just until they turn pink on the first side, 3 to 4 minutes, then turn them over and broil about 1 more minute or just until the second side turns pink. Shrimp cook quickly, so do not walk away from the broiler. Timing will depend on the size of the shrimp and on your broiler. (Note: Shrimp can also be skewered and grilled or cooked in a well-seasoned grill pan.) Serve with the dipping sauce over Herbed Cauliflower “Rice” (here).
Nutritional analysis per serving (12 shrimp, 2 tablespoons sauce): calories 370, fat 23 g, saturated fat 13 g, cholesterol 275 mg, fiber 2 g, protein 38 g, carbohydrates 7 g, sodium 390 mg
MACADAMIA-COCONUT CRUSTED FISH FILLETS
Buttery macadamia and coconut make a crunchy coating for baked fish fillets.
Yield: 4 servings
Prep time: 10 minutes
Cook time: 15 minutes
⅔ cup finely chopped raw macadamia nuts (use your food processor)
¼ cup plus 2 tablespoons unsweetened shredded coconut
4 (6-ounce) skinless halibut or cod fillets
4 tablespoons organic mayonnaise (see Rich Homemade Mayonnaise, here)
¼ teaspoon sea salt
¼ teaspoon ground black pepper
¼ teaspoon granulated garlic
1 tablespoon plus 1 teaspoon melted coconut oil
1 lemon, quartered
Preheat the oven to 425°F.
In a small bowl, mix the macadamia nuts and the coconut. Line a rimmed baking sheet with tin foil and top it with a wire cooling rack. Brush with a little oil or use nonstick spray to prevent sticking. Place the fish fillets on the wire rack. Spread each fish fillet with 1 tablespoon of the mayonnaise and sprinkle each fillet equally with the salt, pepper, and garlic. Pack the top of each fillet evenly with the macadamia-coconut mixture.
Bake the fish for about 12 minutes, or until the top is a light golden brown. Timing will depend on the thickness of the fish fillets. The internal temperature of the fish should reach 145°F when measured with a digital thermometer.
Serve the fish drizzled with 1 teaspoon of melted coconut oil per serving as a sauce and a lemon wedge to squeeze over the top. Pair with sugar snap peas or roasted asparagus drizzled with warm, melted coconut oil (see “How to Cook Vegetables,” here).
Nutritional analysis per serving (6 ounces fish, 1 tablespoon oil): calories 500, fat 39 g, saturated fat 14 g, cholesterol 95 mg, fiber 3 g, protein 33 g, carbohydrate 6 g, sodium 250 mg
GRILLED SCALLOPS WITH LEMON-CAPER VINAIGRETTE
Buy the largest scallops you can find for this easy, fast dinner. Look for “dry” scallops that are pearly white and uniform in size, with firm, slightly moist flesh. Scallops should smell fresh, like the ocean, never fishy. The vinaigrette also works well with chicken or fish as a sauce.
Yield: 4 servings
Prep time: 20 minutes (plus soaking time for bamboo skewers if using)
Cook time: 15 minutes
FOR THE VINAIGRETTE:
¼ cup fresh lemon juice
¼ cup extra virgin olive oil
1 tablespoon Dijon mustard
1 tablespoon capers, rinsed and drained
2 teaspoons finely chopped shallots
2 cloves garlic, finely chopped
pinch of sea salt
pinch of ground black pepper
1 tablespoon finely chopped fresh parsley or cilantro leaves
FOR THE SCALLOPS:
optional: 4 to 8 (10-inch) bamboo or metal skewers
1½ pounds large sea scallops
1 tablespoon extra virgin olive oil
¼ teaspoon sea salt
¼ teaspoon ground black pepper
¼ teaspoon granulated garlic
Whisk together all the vinaigrette ingredients in a small bowl and set aside to serve with scallops and vegetables as the sauce.
If you are using bamboo skewers, submerge them in a shallow pan of warm water to soak for 20 to 30 minutes prior to grilling to avoid burning the skewers.
Prepare the scallops by removing the small, tough muscle that looks like a little tag on the side (just tear it off with your fingers). After the bamboo skewers have soaked, divide the scallops into fo
ur portions and thread each portion onto a skewer. If the scallops are large, using double skewers slightly spaced will give them more stability when grilling. Brush the scallops lightly with olive oil, then sprinkle with the salt, pepper, and granulated garlic.
To grill: Heat the grill over high heat for 5 minutes, then clean the grates well with a wire brush. Dip a wadded paper towel into a tablespoon of oil and, using tongs, run the oiled towel over the grates to prevent the scallops from sticking. Turn the heat to medium. Place the skewered scallops onto the grill and cook for 2 to 3 minutes per side. Timing will depend on the size of the scallops. The larger they are, the longer they will take.
To cook on the stovetop: Heat a nonstick pan over high heat and brush the pan with 1 to 2 teaspoons of olive oil. Place the scallops in the pan and cook until a good crust forms, 3 to 4 minutes, depending on the size. Turn the scallops over and cook 1 minute longer.
Note: Scallops cook quickly. Do not overcook them or they will be rubbery instead of tender. Cook them just until they are barely opaque in the center.
Serve hot, drizzled with 2 tablespoons of the vinaigrette per serving as the sauce. Pair with broccolini drizzled with 1 tablespoon extra vinaigrette or 2 teaspoons olive oil and a squeeze of lemon juice.
Nutritional analysis per serving (6 ounces scallops, 2 tablespoons vinaigrette): calories 310, fat 19 g, saturated fat 3 g, cholesterol 55 mg, fiber 0 g, protein 29 g, carbohydrate 6 g, sodium 40 mg
STEAMED SALMON FILLETS WITH LEMON AIOLI
Steaming is a fast, easy, and nutritious way to prepare salmon. It can be served warm or chilled, making it easily transportable to the office or other away-from-home dining spot. You can steam and chill the salmon ahead of time.
Yield: 4 servings
Prep time: 20 minutes
Cook time: 10 minutes
FOR THE STEAMING BROTH:
4 cups filtered water
1 bay leaf
2 cloves garlic, crushed
3 fresh thyme sprigs
1 carrot, roughly chopped
1 rib celery, roughly chopped
½ small onion, roughly chopped
1 large lemon, quartered
FOR THE LEMON AIOLI:
½ cup organic mayonnaise (for homemade, see Rich Homemade Mayonnaise, here)
juice and zest of 1 lemon
1 clove garlic, finely chopped or grated
pinch of sea salt
pinch of white pepper
FOR THE SALMON:
4 (6-ounce) skinless salmon fillets
¼ teaspoon salt
¼ teaspoon ground black pepper
In a wide 5-to 6-quart pot, combine all the broth ingredients, squeezing the lemon quarters into the water and adding the lemon rinds to the pot. Place a steamer rack, either metal or nonstick silicone, in the pot. The broth level should just meet or be below the level of the steamer rack. Bring just to a boil. Turn the heat down to low, place a lid on the pot, and simmer the broth for 15 minutes to blend the flavors.
While the broth is simmering, combine all the aioli ingredients in a small bowl and stir until smooth. Set aside to serve with the salmon.
Sprinkle the salmon fillets with the salt and pepper. Place the salmon fillets in a single layer on the steamer rack and replace the lid. Steam the salmon for 5 to 6 minutes or until the salmon reaches an internal temperature of 145°F when tested with a digital thermometer. The fillets will be a light pink-orange color.
Serve the salmon warm or cool with 2 tablespoons of the lemon aioli per serving. Pair with Lemony Broccoli Slaw (here). You can make ahead and chill the salmon or store leftovers in the refrigerator in a glass container with a tight-fitting lid. It’s best enjoyed within 2 days.
Nutritional analysis per serving (about 6 ounces salmon, 2 tablespoons aioli): calories 450, fat 31 g, saturated fat 5 g, cholesterol 125 mg, fiber 0 g, protein 38 g, carbohydrate 2 g, sodium 310 mg
SOUPS AND STEWS
DR. HYMAN’S VEGGIE-BONE BROTH
Yield: 7 to 8 cups
Prep time: 10 minutes
Cook time: 15 to 27 hours (depending on desired cooking time, including at least 3 hours cooling time)
4 pounds soup bones from beef, lamb, bison, venison, chicken, turkey, or duck (ask your local butcher for organic or grass-fed)
2 tablespoons apple cider vinegar
2 carrots, roughly chopped
2 celery stalks, roughly chopped
1 medium onion, chopped
2 garlic cloves, smashed
2 bay leaves
1 bunch parsley
1 tablespoon sea salt
2 quarts filtered water
Place the bones in a slow cooker and drizzle the vinegar to coat all the bones. Add in the vegetables, herbs, and salt. Add the water and stir to combine. Set the slow cooker on low and cook for 12 to 24 hours.
When the broth is finished, discard the bones, vegetables, and herbs. Remove all solids by straining the liquid through a sieve into a glass container or 4-quart jar. Refrigerate the broth for at least 3 hours or overnight. The fat will separate, rise to the top, and form an opaque white layer. Once the fat has congealed, skim it off the top and discard.
To serve, heat the broth (which will resemble gelatin) over medium-low heat, stirring occasionally. Pour 1 cup into a mug and enjoy. Or use the broth in recipes calling for chicken or beef stock.
Store all leftover broth in a sealed container in the refrigerator for up to 4 days, or in the freezer for 9 months to a year.
Nutritional analysis per serving (1 cup broth): calories 72, fat 6 g, saturated fat 3 g, cholesterol 22 mg, fiber 0 g, protein 6 g, carbohydrate 1 g, sodium 269 mg
SPICED CARIBBEAN TEMPEH STEW
Don’t let the length of the ingredient list scare you away from making this recipe—much of the list is spices! Tempeh is a plant protein powerhouse made from fermented soybeans in a cake form. It has a nutty flavor and texture that absorbs all the wonderful Caribbean flavors of this stew. Find it in the refrigerated dairy section of your market, and be sure to buy only organic. To save time during the week, make a pot on the weekend, cool, package, and enjoy during the week. For juicier leftovers, add a little vegetable broth, chicken broth, or water.
Yield: 4 servings
Prep time: 30 minutes
Cook time: 30 minutes
2 packages (8 ounces) grain-free organic tempeh
4 tablespoons coconut oil
1 small onion
3 ribs celery
½ small (5 ounces) orange sweet potato, peeled
2 red bell peppers
optional: 1 jalapeño pepper
4 cloves garlic
1½ teaspoons cumin
1½ teaspoons coriander
1 teaspoon turmeric
¼ teaspoon allspice
¼ teaspoon grated nutmeg
pinch of cayenne pepper
1 can (15 ounces) diced tomatoes (do not drain)
3 limes, 2 juiced, 1 quartered
1 can (13.5 ounces) full-fat coconut milk
1 cup filtered water
¼ teaspoon sea salt
¼ teaspoon ground black pepper
½ small bunch cilantro, chopped
Remove the tempeh from the packages and cut into ¾-inch cubes. Heat 2 tablespoons of the coconut oil in a large (5-to 6-quart) heavy pot over medium heat. When the oil is hot, add the tempeh and cook until golden, stirring occasionally. Turn the heat down to medium-low, if needed. When the tempeh is browned (this will take 7 to 10 minutes), place it in a bowl and set aside. Keep out the same pot to cook the stew.
While the tempeh is browning, prep the vegetables. Chop the onion, celery, and sweet potato into small pieces. Core, seed, and chop the bell peppers into small pieces.
Remove the seeds and white membrane of the jalapeño (if using) to temper the heat (or leave them in for more heat), then finely chop the jalapeño and the garlic cloves.
Add the remaining 2 tablespoons coconut oil to the original pot and heat o
ver medium heat. When the oil is hot, add the onion, celery, and bell peppers and cook until the vegetables are softened, 4 to 5 minutes. Add the jalapeño and garlic and cook 1 minute longer. Then add all the spices and cook 1 to 2 minutes more, stirring, to allow the spices to bloom and become fragrant.
Add the tomatoes with the juice to the pot, along with the sweet potato and lime juice, and stir to blend. Stir in the coconut milk and water and add the tempeh back into the pot. Give the pot one more stir, add the salt and pepper, and cover. When the stew starts bubbling, turn the heat down to medium-low and cook for 15 to 20 minutes, or until the sweet potatoes are tender.
Serve the stew in shallow bowls with a wedge of lime, and garnish with the cilantro.
Cool any leftovers and place in a glass container with a tight-fitting lid. The stew can be refrigerated for up to 5 days.
Nutritional analysis per serving (2 cups stew): calories 600, fat 37 g, saturated fat 25 g, cholesterol 0 mg, fiber 7 g, protein 27 g, carbohydrate 34 g, sodium 250 mg
CLAM CHOWDER
Fresh steamed clams make this creamy chowder extra good, but canned clams work too. The clams can be steamed one day ahead, meat removed and refrigerated, to save time. For a dairy-free version, use olive oil or coconut oil instead of grass-fed butter. To replace fresh clams with canned, buy 12 ounces canned clams, raw weight, after draining, and 16 ounces of low-sodium bottled clam juice. For more vegetables, add 2 to 3 ounces of cooked, chopped baby green beans to the salad. This recipe yields 7 cups, so you’ll have a little left over for a treat!
Yield: 4 servings
Prep time: 25 minutes
Cook time: 20 minutes