Eat Fat, Lose Fat (37 page)
Authors: Mary Enig
Add tomato paste, garlic, peppercorns, thyme, and red wine and simmer for 2 to 3 hours, until meat is very tender. Remove bones, along with meat and thyme. Let bones cool and remove meat from bones. (You should have about 2 cups of meat.) Chop up meat and add to soup, along with noodles and vegetables. Simmer until noodles and vegetables are tender, about 15 minutes. Season with salt and soy sauce.
MISO SOUP WITH CABBAGE
Serves 4
•
56 calories per 1 cup serving
1 quart Quick Fish Stock | 1 onion, sliced |
1 tablespoon naturally fermented | 2 cups green or Chinese cabbage, coarsely |
soy sauce | shredded |
2 tablespoons naturally fermented miso | 1 tablespoon Thai fish sauce |
Bring stock to a boil in a medium pot, skim and whisk in miso. Add remaining ingredients, lower heat, and simmer until vegetables are soft, about 10 minutes.
MEDITERRANEAN FISH SOUP
Serves 6
•
213 calories per serving
3 tablespoons extra-virgin olive oil | ¼ teaspoon cayenne pepper |
or Mary’s Oil Blend | Several sprigs of fresh thyme and |
2 onions, peeled and chopped | rosemary, tied together |
4 tablespoons tomato paste | 1 pound fish (any type), skinned and |
1½ quarts Fish Stock | cut into chunks |
or Quick Fish Stock | 3 |
½ cup red wine or brandy | Sea salt or Thai fish sauce and freshly |
3 cloves garlic, mashed | ground black pepper to taste |
Warm oil in a large pot over medium heat. Add onions and sauté until soft and golden. Stir in tomato paste. Add fish stock and wine, raise heat, bring to a boil, and skim. Reduce heat, add garlic, cayenne, and herbs, and simmer about 30 minutes. Add fish and shrimp and simmer 10 minutes more. Season with salt or Thai fish sauce and pepper. Remove thyme and rosemary before serving.
CREAMY ONION SOUP
Serves 4
•
286 calories per serving
4 tablespoons butter or Mary’s Oil Blend | 1 cup sour cream or crème fraîche |
| 1 teaspoon dried thyme |
2 large onions, thinly sliced | Sea salt and freshly ground black pepper |
4 cups beef stock | to taste |
¼ cup brandy | |
Melt butter in a medium pot over low heat. Add onions and sauté until golden. Add brandy, raise heat, bring to a boil, and skim. Add remaining ingredients and simmer about 10 minutes, or until flavors amalgamate.
Appetizers and Lunch Dishes
STEAK TARTARE
Makes 2 cups
•
209 calories per
¼
cup
Use only the best-quality organic and/or grass-fed beef and be sure to freeze it for 14 days before you use it to kill any pathogens or parasites.
1 pound ground sirloin or fillet, | Cayenne pepper to taste |
frozen 14 days and thawed | 3 tablespoons Dijon-style mustard |
2 egg yolks | 1 red onion, finely chopped, for serving |
1 medium yellow onion, finely minced | Capers, for serving |
¼ cup finely chopped fresh parsley | Butter, for serving |
Sea salt and freshly ground black pepper to taste | |
In a large bowl, mix beef with egg yolks, yellow onion, mustard, and parsley and season with salt, pepper, and cayenne. Form into a mound on a platter. Surround meat with whole-grain crackers and serve with chopped red onion, capers, and butter.
OYSTER SHOOTERS
Serves 4
•
40 calories per serving
8 raw oysters | 1 tablespoon horseradish sauce |
4 tablespoons good-quality ketchup | |
Place 1 oyster in each of 8 shot glasses. In a small bowl, mix together ketchup and horseradish sauce. Place a dollop of sauce on each oyster.
CHICKEN LIVER PATÉ
Makes 2 cups
•
150 calories per
¼
cup serving
2 tablespoons butter | ½ teaspoon dried rosemary |
2 tablespoons olive oil or | 1 teaspoon dried green |
Mary’s Oil Blend | peppercorns, crushed |
1 pound chicken livers, preferably organic | 2 cloves garlic, crushed |
¼ cup brandy or cognac | 4 tablespoons (½ stick) butter, softened |
1 cup chicken or beef stock | Sea salt to taste |
½ teaspoon dry mustard | |
Warm butter and oil in a large saucepan over medium heat. Add chicken livers and sauté until browned, about 10 minutes. Add brandy, stock, mustard, rosemary, green peppercorns, and garlic. Bring to a boil, then boil vigorously until most of liquid has evaporated. Transfer to a food processor along with softened butter and process until smooth. Season with salt. Transfer to a crock or small soufflé dish, cover, and refrigerate.
COD’S LIVER SPREAD
Makes 1 cup
•
245 calories per
¼
cup
Cod’s liver actually tastes like tuna! And save the oil—it’s cod-liver oil!
4¼-ounce can smoked cod’s liver | Sea salt and freshly ground black pepper to |
3 tablespoons Mayonnaise | taste |
Remove cod’s liver from oil and place in a food processor. Add mayonnaise and process until smooth. Season with salt. Serve with whole-grain crackers or
Coconut Crackers
.
SALMON ROE ON TOAST
Serves 3
•
186 calories per serving
3 slices sourdough whole-grain bread | 2 ounces (¼ cup) fresh or canned salmon roe |
3 tablespoons Mary’s Oil Blend | caviar |
or melted butter | Finely snipped fresh dill, for garnish |
Preheat oven to 300°F. Remove crusts from bread and slice on diagonal to make 2 triangles out of each piece. Place on baking sheet, brush with oil blend, and bake for 30 minutes, or until bread is lightly browned and crisp. Spread salmon roe on bread and top with fresh dill.
FISH ROE SPREAD
Makes 1 cup
•
370 calories per
1
/
3
-cup serving
Spreads made from fish roe, or
tarama
, are popular throughout the Mediterranean area. This is a particularly delicious way to prepare this wonderful superfood. Use fresh salmon roe or canned preserved salmon or carp roe (caviar). (See Resources for recommended brands.) This recipe is adapted from
Bulgarian Rhapsody: The Best of Balkan Cuisine
by Linda Joyce Forristal.
2 ounces fresh salmon roe or | Juice of 1 large lemon |
canned salmon or carp caviar | 2 teaspoons cold water |
1 small onion, minced | Sea salt to taste |
½ cup Mary’s Oil Blend | |
Place roe and onion in a food processor and process until well blended. With motor running, add oil blend, drop by drop, forming a thick emulsion. Add lemon juice in the same manner, then the 2 teaspoons water. Season with salt. (If you are using canned roe, you may not need any added salt.)
QUESADILLAS
Serves 4
•
505 calories per serving
Quesadillas are delicious served with
Cilantro Salsa
and sliced avocados or
Coconut Avocado Dip
.
4 sprouted whole-wheat tortillas | About 1 cup shredded leftover chicken, turkey, or |
(Alvarado bakery brand) | duck meat (optional) |
2 cups grated raw jack or cheddar cheese | 2 tablespoons finely chopped fresh cilantro |
1 small jar green chiles, chopped | About ¼ cup lard |
Warm lard in a medium cast-iron skillet over medium heat. Place 1 tortilla in skillet and put ½ cup cheese, 1 tablespoon green chiles, ¼ cup leftover meat, if using, and 1½ teaspoons cilantro on one side of tortilla. Fold other side over. Repeat so that you have 2 quesadillas in the pan at the same time. Fry until brown on one side, turn, and brown on the other side.
SALMON CREAM CHEESE ROLLS
Serves 2
•
247 calories per serving
6 tablespoons cream cheese | Sea salt and freshly ground black pepper to taste |
2 tablespoons chopped fresh dill, | 4 ounces sliced smoked salmon, preferably wild |
or 1 teaspoon dried | |
In a small bowl, mix cream cheese with dill and season with salt and pepper. Spread mixture over salmon slices and roll up. Chill well. Slice into ½-inch rounds. Serve with toothpicks.
SEVICHE
Serves 4
•
329 calories per serving
1 pound sea bass, whitefish, | 2 jalapeño chiles, seeded and finely chopped |
or mackerel fillets | ¼ cup extra-virgin olive oil or Mary’s Oil Blend |
½ cup fresh lime juice | |
2 tablespoons Homemade Whey | 2 tablespoons finely chopped fresh cilantro |
, optional | Sea salt to taste |
2 medium tomatoes, peeled, seeded, | 1 avocado, cut into wedges |
and diced | 1 lemon, cut into wedges |
1 small red onion, finely chopped | |
Cut fish into ½-inch cubes and place in a large bowl. Stir in lime juice and whey, if using, and marinate in the refrigerator for 4 to 6 hours, stirring occasionally, until fish becomes opaque or “cooked.” Remove fish from marinade with a slotted spoon and place in another bowl. Add tomatoes, onion, jalapeños, oil, and cilantro and marinate in the refrigerator another hour. Season with salt. Serve with avocado and lemon wedges.
Quick and Easy Weight Loss version:
Omit avocado (248 calories per serving).
Dressings and Sauces
BASIC SALAD DRESSING
Makes about
3
/
4
cup
•
87 calories per tablespoon
If you are on Quick and Easy Weight Loss or Health Recovery, use
Mary’s Oil Blend
, rather than olive oil, to increase your intake of lauric acid from coconut oil and to avoid overconsumption of monounsaturates (which can promote weight gain). The flax oil adds omega-3 fatty acids to help redress the omega-6/omega-3 imbalance so prevalent in modern diets. Two teaspoons of flax oil is enough since it’s possible to create an imbalance in the other direction, of too much omega-3. Be sure to store your flax oil in the refrigerator. (For recommended brands of raw wine vinegar, see Resources.)
