Fat Flush Recipes

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Super Smoothie
On-the-Go Omelet
Fat Flush French Toast

Super Smoothie

This idea was inspired by Nancy Rodriquez, who lost 15 pounds (and still counting) after just two weeks! She creatively combined the Long Life Cocktail with the smoothie to make this souped-up Super Smoothie. You can use any berry of your choice.

8 ounces (1 cup) cran-water
1/4 cup cranberries, fresh or frozen
1 cup blueberries, frozen
1 serving whey protein powder
1 tablespoon flaxseed oil
1 tablespoon flaxseeds
Ground Stevia Plus to taste

Combine all ingredients in blender. Mix until rich and creamy, about 2 to 3 minutes.

All phases; serves 1

No time to cook? Let the microwave do the work, and you're out the door in no time at all.

2 eggs, lightly beaten
1 tomato, chopped
1 scallion, chopped
2 mushrooms, chopped
1 tablespoon parsley, fresh, chopped

Combine all ingredients in a microwavable bowl. Microwave, covered with a paper towel for 1½ minutes on high, stirring once halfway through the cooking.

Variation:
For phase 3, top with 1 tablespoon of freshly grated Parmesan cheese.

All phases; serves 1

Serve with Quick Cran-Raspberry Sauce for a taste treat that the kids will appreciate, too.

2 slices sprouted, whole-grain bread
2 eggs
1 tablespoon purified water
1/2 teaspoon cinnamon
1/4 teaspoon Stevia Plus
Quick Cran-Raspberry Sauce

Preheat a nonstick skillet over medium heat. Whisk together eggs, water, cinnamon, and Stevia Plus. Dip each slice of bread in egg mixture until completely coated. Cook over medium heat, about 3 minutes per side.

Phase 3; serves 1 to 2

Quick Cran-Raspberry Sauce

1/2 cup cranberries, fresh or frozen thawed
1/2 cup raspberries
1/2 teaspoon orange zest
3/4 teaspoon Stevia Plus

Place all ingredients in a blender and blend until smooth. Heat in a saucepan for about 2 minutes or until hot.

All phases; serves 1

Stuffed Tomato with Deviled Egg Salad
Mexican Salad
Hearty Mushroom Chili

Stuffed Tomato with Deviled Egg Salad

The mustard gives this egg salad its bite.
2 eggs, hard-boiled
1/2 tablespoon flaxseed oil
1/2 teaspoon apple cider vinegar
1/4 teaspoon dried mustard
1/2 teaspoon scallions, finely minced
1/4 teaspoon garlic powder
Pinch of cayenne (optional)
1 medium tomato

Mash eggs. Mix in oil, vinegar, mustard, scallions, garlic, and cayenne. Cut off top of tomato about 1/4 of the way down and save top. Scoop out pulp, drain, and stuff with egg salad. Replace the top of the tomato.

Variations:
-Replace the tomato with a seeded red pepper with the top removed.
-For phase 3, substitute 1/2 an avocado for the tomato. Drizzle with fresh lime or lemon juice and add salt to taste.
-For phase 3, a tablespoon of roasted sunflower seeds adds crunch.

All phases; serves 1

The cumin, cayenne, and garlic give this all-in-one salad a south of the border flair.

1 pound flank steak, thinly sliced
2 tablespoons 1-2-3 Beef Broth
1 onion, chopped
4 garlic cloves, minced
2 teaspoons ground cumin
1 teaspoon cayenne
1/4 cup no-salt-added tomato sauce
2 tablespoons tomato paste
1 tablespoon apple cider vinegar
Salt to taste
8 cups leafy greens (romaine, spinach, mixed lettuces)
3 scallions, sliced
2 tomatoes, chopped
1/4 cup black olives
Baked tortilla or blue corn chips

In a nonstick skillet, brown flank steak over medium heat. Cook until steak is almost cooked through. Add two tablespoons of broth. Add onion and garlic and cook for 2 minutes. Add cumin, cayenne, tomato sauce, tomato paste, vinegar, and salt. Heat until lightly bubbly, reduce heat, and simmer for 10 to 15 minutes. Place 2 cups of greens per serving on a plate. Top with beef mixture, scallions, tomatoes, and olives. Serve with a side of chips.

Phase 3; serves 4

You won't be missing the beans with this chili. The mushrooms are a great bean substitute and provide lots of healthy B vitamins, which are so good for the nervous system and the skin.

1 pound lean ground beef
1 cup onions, chopped
4 garlic cloves, minced
1 green pepper, chopped
1 pound mushrooms, sliced
12 black olives, chopped
1 28-ounce can no-salt-added tomato puree
2 14½-ounce cans no-salt-added diced tomatoes
1 tablespoon ground fennel
1 teaspoon ground cumin
1 teaspoon garlic powder
1 teaspoon onion powder
Cayenne to taste
Juice of 1 lime
Fresh cilantro for garnish

In a large pot over medium heat, place the beef, onions, and garlic and brown until beef is nearly done. Add green pepper and mushrooms and cook until beef is no longer pink. Stir in remaining ingredients except cilantro. Bring to a boil, reduce heat, and simmer for at least 1 hour. Garnish with cilantro just before serving. Freezes well.

Variation:
For phase 3, add 1/2 teaspoon of salt to the seasonings.

All phases; serves 4

Fat Flush Shepard's Pie
Crispy Nonfried Chicken
Fat Flush Spaghetti with Meat Sauce

Fat Flush Shepard's Pie

Here's a delicious classic.

1 pound lean ground beef
1 medium onion, chopped
4 garlic cloves, minced
1 green pepper, chopped
8 ounces mushrooms, sliced
1 teaspoon cayenne
1/2 teaspoon onion powder
1/2 teaspoon garlic powder
2 small carrots, grated
12 black olives, pitted and chopped
Handful of fresh cilantro, chopped
1 8-ounce can no-salt-added tomato sauce
1 1/4-ounce can no-salt-added diced tomato
2 cups mashed cauliflower, as prepared in Kari's Marvelously Mashed Cauliflower

Preheat oven to 350° F. In a large, nonstick skillet, brown ground beef, onion, and garlic. When beef is nearly done, add green pepper, mushrooms, cayenne, onion powder, and garlic powder. When beef is no longer pink, transfer to a large casserole dish. Add carrots, olives, cilantro, tomato sauce, and diced tomatoes to casserole dish and mix well. Spread mashed cauliflower over the top. Bake in oven for 30 minutes. Place under broiler for 3 minutes or until browned on top.

Variations:
-Ground turkey may be used instead of beef.
-For phase 3, add 1/2 teaspoon of salt to the casserole mixture before baking.

All phases; serves 4

Kari's Marvelously Mashed Cauliflower

This recipe has become the Fat Flush answer to mashed potatoes and white rice.

1 medium head cauliflower, cut into florets
1 cup purified water
2 garlic cloves, minced
1 teaspoon fresh chives, chopped
1/2 teaspoon onion powder
1/2 teaspoon fresh parsley, chopped
1 tablespoon 1-2-3 Chicken or Beef Broth

In a medium pot, place cauliflower with water and bring to a quick boil. Lower heat to simmer and cover. Cook for an additional 12 minutes or until soft. Drain, transfer cauliflower to a bowl, and mash. Blend in garlic, chives, onion powder, parsley, and broth with the mashed cauliflower. Serve hot.

All phases; serves 2

You will be pleasantly surprised with the Fat Flush version of fried chicken. The herbs lend flavor and health value. Tarragon is a high source of potassium, while rosemary provides antioxidant power. Parsley is mineral-rich and garlic will fight off the vampires.

4 5-ounce chicken thighs, skinned
3/4 cup 1-2-3 Chicken Broth
1 tablespoon olive oil
1 cup toasted wheat germ
1 teaspoon dried tarragon
1 teaspoon dried rosemary, crushed
1 teaspoon fresh parsley, chopped
1 teaspoon garlic powder
Salt to taste

Preheat oven to 350° F. In a small bowl, place chicken broth and olive oil. In another bowl, mix together the wheat germ, tarragon, rosemary, parsley, garlic powder, and salt. Dip the thighs, one at a time, in the broth-oil mixture. Then coat with the wheat germ and herb mixture. Bake in the oven until brown and cooked through, about 45 to 55 minutes.

Phase 3; serves 4

1-2-3 Chicken Broth

2 quarts purified water
3 pounds chicken pieces with bones
3 tablespoons apple cider vinegar
1 large onion, cut into 1-inch pieces
3 celery stalks, cut into 1-inch pieces
1 carrot, cut in 1-inch pieces
4 sprigs parsley
2 bay leaves

Place all ingredients in a large pot and bring to a boil. Reduce heat, cover and simmer for about 45 minutes or until the chicken is done. Strain and discard vegetables, bones, and bay leaves and save the chicken for another dish. Refrigerate and use within 3 days, or freeze.

Variations:
-For phase 2 or 3, add 1 small sweet potato, cubed, to the pot.
-To make a rich, brown sauce, leave onion skin on.

A wildly popular favorite, here's how to put spaghetti and meatballs together the Fat Flush way.

1 medium spaghetti squash
1 16-ounce can Muir Glen Tomato Puree
1 teaspoon ground fennel
1/4 teaspoon Stevia Plus
2 garlic cloves, crushed
1 pound lean ground beef
1/2 onion, chopped
1 cup mushrooms, sliced

Preheat oven to 350° F. Cut spaghetti squash in half lengthwise and scoop out the seeds. Place cut side down on a baking sheet and bake for 30 minutes. When spaghetti squash is cooked, use a fork to remove the flesh that forms spaghetti-like strands. While the squash is cooking, mix beef, onion, and mushrooms together in a skillet. Cook over medium heat and until done. While the meat is cooking, put the tomato puree, fennel, Stevia Plus, and garlic in a 2-quart saucepan. Simmer over medium heat for 20 minutes. When the meat is cooked, add it to the sauce. Toss the spaghetti strands with the sauce and serve.

Variations:
For phase 2, add 1/2 teaspoon oregano and basil to the spices.

All phases; serves 4

Crispy Potato Skins
Zesty Avocado Dip
Fat Flush Petite Pizza

Crispy Potato Skins

I bet you thought potato skins were forever off limits on Fat Flush. The most nutritious part of the potato is right beneath the skin. High levels of vital trace minerals such as selenium, chromium, manganese, and potassium can be found there, not to mention vitamin C. Just make sure to remove any sprouts or greenish color from the skins before you bake. I find that organic potatoes are less likely to contain these undesirable elements.

4 large potatoes, well scrubbed, for baking

Preheat oven to 400° F. Pierce potatoes with a fork and bake for about 1 hour or until potatoes are done inside. Remove and let cool. Scoop out the white inside part of the potato and transfer the skins to a nonstick baking sheet sprayed with nonstick cooking spray. Place the skins back in the oven for another 12 minutes or until they are crispy.

Variations:
You can sprinkle the skins with a tablespoon of Parmesan or melt a slice of Swiss or cheddar cheese.

Phase 3; serves 4

The avocado is a vegetarian source of protein, potassium, and vitamin E. Its high content of the heart-smart monounsaturated omega-9 fatty acids makes this a fruit that's safe to eat. Thinned down with a bit of water to the desired consistency, this zesty dip can double as a salad dressing.

1 small ripe avocado, peeled, pitted, and mashed
1/4 cup scallions, finely chopped
1/4 cup cilantro, chopped
1 tablespoon lemon juice, freshly squeezed
2 tomatoes, seeded and finely chopped
1/2 teaspoon ground cumin
1/2 teaspoon cayenne
1 tablespoon flaxseed oil

Place all ingredients in a large bowl and blend well. Serve with veggies for dipping. Use such veggies as snow peas, jicama, or endive leaves.

Variation:
You may substitute olive oil for the flaxseed oil. Or try adding the seeds of 1/2 or 1 small pomegranate for a taste treat.

Phase 3; yields about 1 cup

This easy-to-make, guilt-free pizza snack is surprisingly satisfying and filling.
1 slice Ezekiel 4:9 bread, toasted
4 tablespoons no-salt-added tomato sauce
1 ounce mozzarella cheese from part skim milk, grated
Dash of garlic powder
Dash of ground fennel
Dash of dried oregano

Preheat oven to 300° F. Place bread on nonstick cookie sheet. Add oregano to tomato sauce and spread on bread. Sprinkle with garlic powder and fennel. Add cheese. Bake for about 8 minutes or until cheese is melted.

Variation:
Sauté 1/2 cup onions and mushrooms in chicken broth and add as topping to pizza.

Phase 3; serves 1

Fat Flush Chocolate Ice Cream
Frozen Berry Mousse
Apple Crisp

Fat Flush Chocolate Ice Cream

You won't believe this until you try it. For those of you who have that ice cream urge, here's a healthy way to satisfy the surge without all that sugar. Whey protein powders sweetened with stevia actually become sweeter when frozen -- and they come in many different legal Fat Flush flavors. That's the secret in this quick and easy rendition.

1 scoop chocolate-flavored whey-based protein powder
1/4 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:
Pina-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.

Phase 3; serves 1

2 cups strawberries (or berries of your choice)
1/4 cup unsweetened apple juice
2 egg whites
Pinch of cream of tartar

In a blender or food processor, puree berries with the apple juice. Transfer puree to a bowl. In another bowl, beat the egg whites with the cream of tartar until egg whites form soft peaks. Fold into puree 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.

Phase 3 special occasion; serves 4

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 entree.

2/3 cup date sugar
1/2 cup oat flour
1/2 cup old-fashioned rolled oats
1/3 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.

Phase 3 special occasion; serves 4