The Fat Flush Cookbook

The Fat Flush Cookbook by Ann Louise Gittleman Read Free Book Online

Book: The Fat Flush Cookbook by Ann Louise Gittleman Read Free Book Online
Authors: Ann Louise Gittleman
the grilling process is to marinate, marinate, marinate. Some research shows that marinades can cut down on carcinogen production by nearly 99 percent.
    Marinade Tip.
In the phase 3 lifestyle program, you can make some easy grilling marinades by combining about 1 cup of olive oil, ½ cup of fresh lime or lemon juice, and ¼ cup of cider vinegar seasoned with some of your favorite herbs. For special occasions, this basic marinade can be jazzed up with a tablespoon of date sugar or honey.
OTHER HELPFUL FAT FLUSH KITCHEN EQUIPMENT
    Food processor/blender for whipping up smoothies and pâtés Toaster oven
HELPFUL FAT FLUSH COOKWARE
    Nonstick skillets and saucepans (various sizes)
    Stainless steel steamer
    Dutch oven, 3½ quart or 6 quart slow cooker or Crock Pot
HELPFUL FAT FLUSH BAKEWARE
    Ramekins
    Nonstick baking sheets
    Oven-proof baking dishes
    Casseroles
HELPFUL FAT FLUSH COOKING TOOLS AND CUTLERY
    Wooden spoons
    Measuring spoons
    Measuring cups
    Slotted spoon
    2 chopping boards (1 for meats, 1 for veggies)
    Rubber spatulas
    Mixing bowls (various sizes)
    Lemon juicer
    Tongs Pastry brush for basting
    Garlic press
    Grater
    Can opener
    Scissors
    Ceramic sharpening rod
    Masher
    Whisk
    Popsicle molds
    Freezer-proof, airtight containers
    Grilling accessories (broad-headed jumbo tongs and turner tongs with one-sided spatula)
FAT FLUSH INGREDIENT EQUIVALENTS

FAT FLUSH RECIPE MAKEOVERS FOR EVERY DAY AND SPECIAL OCCASIONS

FAT FLUSH EQUIVALENTS CHART FOR DRY MEASUREMENTS
    Multiply ounces by 28 to convert into grams
    Multiply pounds by .45 to convert into kilograms
    Multiply grams by .035 to convert into ounces
    Multiply kilograms by 2.2 to convert into pounds
FAT FLUSH EQUIVALENTS FOR LIQUID MEASUREMENTS
    Multiply ounces by 30 to convert into milliliters
    Multiply pints by .47 to convert into liters
    Multiply quarts by .95 to convert into liters
    Multiply gallons by 3.8 to convert into liters
    Multiply milliliters by 0.34 to convert into ounces
FAT FLUSH EQUIVALENTS CHART

HANDY INFORMATION EQUIVALENTS
    8 drops = a dash
    â…“ of ½ teaspoon = a pinch
    3 teaspoons = 1 tablespoon
    2 tablespoons (liquid) = 1 ounce
    4 tablespoons = ¼ cup
    5 ⅓ tablespoons = ⅓ cup
    8 tablespoons = ½ cup
    10 ⅔ tablespoons = ⅔ cup
    16 tablespoons = 1 cup
    â…› cup = 2 tablespoons
    â…“ cup = 5 tablespoons plus 1 teaspoon
    â…” cup = 10 tablespoons plus 2 teaspoons
    8 fluid ounces = 1 cup
    16 fluid ounces = 2 cups = 1 pint
    2 pints = 1 quart
    4 cups = 1 quart
    4 quarts = 1 gallon
FAT FLUSH BAKING PAN SIZES

OVEN TEMPERATURE CONVERSIONS

CHAPTER 4
The Fat Flush Herbs and Spices for Weight Loss and Health
    As you may recall from reading
The Fat Flush Plan,
the recommended herbs and spices are much more than simply flavor enhancers. In phase 1, certain seasonings are utilized because they are helpful in boosting metabolism (cayenne, ginger, and mustard), keeping blood sugar levels stable (cinnamon, cloves, and bay leaves), removing fluid from the system (parsley, cilantro, and coriander), nourishing the liver (garlic and turmeric), and aiding digestion (anise, fennel, cumin, and dill). In phase 2, the addition of basil and oregano is helpful for combating germs and viruses, while mint is another natural digestive aid. Rosemary, also a new phase 2 seasoning, acts as a potent antioxidant, helping to protect breast health. Others like phase 3-recommended cardamom, nutmeg, saffron, and marjoram are rich in minerals like potassium, manganese, and iron, and also assist in digestive function.
    While fresh herbs are generally preferable to dried ones (with the exception of oregano), as mentioned before it is not always possible to find fresh. But if you do have fresh herbs easily available, they are generally better than the dried for salads and sauces. The dried go best with longer-cooking dishes like stews, soups, and casseroles. The rule of thumb is that 1 teaspoon of dried equals 1 tablespoon of fresh.
    Do keep in mind

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