Eat Fat, Lose Fat (27 page)
Authors: Mary Enig
DAY EIGHT
Breakfast: | ½ to 1 cup lacto-fermented beverage Ginger Oatmeal |
Snack: | Coconut Broth |
Lunch: | ½ to 1 cup lacto-fermented beverage Roe Spread |
Snack: | Raw Milk Tonic |
Dinner: | ½ to 1 cup lacto-fermented beverage Easy Baked Chicken Steamed Broccoli |
DAY NINE
Breakfast: | ½ to 1 cup lacto-fermented beverage Super Scramble |
Snack: | Raw Milk Tonic |
Lunch: | ½ to 1 cup lacto-fermented beverage Coconut Chicken Salad |
Snack: | Coconut Broth |
Dinner: | ½ to 1 cup lacto-fermented beverage Coconut Broth Simple Baked Salmon Steamed Cabbage |
DAY TEN
Breakfast: | ½ to 1 cup lacto-fermented beverage Coconut Smoothie |
Snack: | Raw Milk Tonic |
Lunch: | ½ to 1 cup lacto-fermented beverage Easy Coconut Chicken Soup Toasted whole-grain sourdough bread with butter or coconut oil |
Snack: | Raw Milk Tonic |
Dinner: | ½ to 1 cup lacto-fermented beverage Miso Soup with Cabbage Hearty Hamburger with Sautéed Onions Coconut Green Beans Lacto-fermented condiment (homemade or store-bought) |
DAY ELEVEN
Breakfast: | ½ to 1 cup lacto-fermented beverage Ginger Oatmeal |
Snack: | Raw Milk Tonic |
Lunch: | ½ to 1 cup lacto-fermented beverage Asian Chef’s Salad with Noodles |
Snack: | Raw Milk Tonic |
Dinner: | ½ to 1 cup lacto-fermented beverage Salad of baby greens with Fish and Shrimp Stew |
DAY TWELVE
Breakfast: | ½ to 1 cup lacto-fermented beverage Yogurt Smoothie |
Snack: | Coconut Broth |
Lunch: | ½ to 1 cup lacto-fermented beverage Fish and Shrimp Stew |
Snack: | Coconut Broth |
Dinner: | ½ to 1 cup lacto-fermented beverage Coconut Mushroom Soup Omelet or Steamed Broccoli |
DAY THIRTEEN
Breakfast: | ½ to 1 cup lacto-fermented beverage Coconut Smoothie |
Snack: | Raw Milk Tonic |
Lunch: | ½ to 1 cup lacto-fermented beverage Coconut Mushroom Soup Raw cheese with Crackers |
Snack: | Raw Milk Tonic |
Dinner: | ½ to 1 cup lacto-fermented beverage Cream of Vegetable Soup Sautéed Fillet of Sole Steamed Spinach Coconut Mashed Potatoes |
DAY FOURTEEN
Breakfast: | ½ to 1 cup lacto-fermented beverage Basic Oatmeal Coconut Sprinkles |
Snack: | Coconut Broth |
Lunch: | ½ to 1 cup lacto-fermented beverage Cream of Vegetable Soup Raw cheese with whole-grain, rice, or Coconut Crackers |
Snack: | Raw Milk Tonic |
Dinner: | ½ to 1 cup lacto-fermented beverage Papaya Grapefruit Salad Kosher Pot Roast Sauerkraut |
Turn now to Chapter 9, for coconut-based recipes, and Chapter 10, for recipes based on healing, nourishing traditional foods, to begin your own recovery of health.
Breakfast: | Coconut Granola Coconut Cocoa |
Lunch: | Asian Chef’s Salad with Noodles Kombucha |
Dinner: | Papaya Grapefruit Salad Salmon Eggplant Curry Kombucha Fresh Fruit with |
DAY TWELVE
Breakfast: | Spanish Omelet Whole Raw Milk or |
Lunch: | Quesadilla Coconut Avocado Dip Cilantro Salsa Kefir Ginger Ale |
Dinner: | Mesclun salad with Prawns in Almond and Coconut Cream Basic Brown Rice Kefir Cream Soda Akwadu |
DAY THIRTEEN
Breakfast: | Fried eggs with |
Lunch: | Roe Spread Small green salad with Kombucha |
Dinner: | Salad of baby greens with Mango Chicken Basic Brown Rice Pineapple Chutney Baked Pears in Coconut Milk Kefir Fruit Soda |
DAY FOURTEEN
Breakfast: | Coconut Pancakes |
Lunch: | Greek Salad with Salami Kombucha |
Dinner: | Hawaiian Coconut Shrimp Barbequed Beef Ribs Asian Coleslaw Pineapple Chutney Kefir Fruit Soda Coconut Carrot Cake |
PARTY BUFFET MENU |
Here’s a buffet spread that will please everyone, no matter what they’re used to eating! |
Oyster Shooters
Fish Roe Spread
with whole-grain toast or whole-grain or
Coconut Crackers
Chicken Liver Paté
with whole-grain toast or whole-grain or
Coconut Crackers
Lamb Kofta with Coconut Sauce
Chicken Satay with Peanut Sauce
Asian Coleslaw
Fancy Coconut Rice
Fresh Fruit Platter
Macaroons
Coconut Kisses
Now you’re ready to turn to Chapter 9, for fabulous coconut dishes, and Chapter 10, for savory dishes based on traditional foods, and find out what some of these intriguing-sounding recipes actually taste like!
Recipes and Resources
Coconut Recipes
These luscious recipes, incorporating coconut in various forms, will help you get your daily coconut quota. We’ve provided Quick and Easy Weight Loss versions for some recipes that are included in the Quick and Easy menu plans.
*
Note:
Many recipes call for a “can” of coconut milk. Use the standard 13-to 14-ounce can.
COCONUT MILK
Makes about 1
½
cups
Although most people will opt for canned coconut milk, if you’d like to make it from scratch, here’s how to make fresh coconut milk.
2 coconuts
Using an ice pick, poke 2 holes in soft spots at the ends of the coconuts and allow the coconut water to drain out. Place in a preheated 350°F oven until the coconuts crack. Use a hammer to split them open. Separate coconut meat from the dark outer shell with a sharp knife. Dice white coconut meat into quarter-inch pieces. Place coconut meat in food processor and process until well broken up. Add 1 cup warm water and process until fluffy.
Line a strainer with a kitchen towel and place processed coconut meat in the strainer. Let the coconut milk drain into a glass container, squeezing out all liquid with the back of a wooden spoon or with your hands. Use immediately or refrigerate and use within 2 days.
Soups
The easiest way to use coconut is to add whole coconut milk to soups. In fact, you can substitute coconut milk in any soup recipe that calls for milk or cream.
The quality of the stock you use is critical to the richness, nourishment, and flavor of any soup. Use homemade stock whenever possible, especially if you are following Health Recovery; or substitute frozen commercial stock (see Resources) or make
Quick Chicken Stock
.
COCONUT BROTH
Serves 4 • 216 calories per 1
½
cup serving
1 can whole coconut milk | 1 teaspoon salt or 1 tablespoon Thai fish sauce |
4 cups chicken stock | Juice of 1 lemon or 2 limes |
1-inch piece ginger, peeled and chopped | ½ |
Place all ingredients in a medium pot over medium heat and simmer until flavors are blended, about 10 minutes.
EASY COCONUT CHICKEN SOUP
Serves 4
•
384 calories per 1
½
cup serving
This is a basic, easy coconut chicken soup recipe, an important component of both the Weight Loss and Health Recovery plans. The rice adds a bit of thickness, but it can be left out for the Weight Loss plan.
1 can whole coconut milk | 1 teaspoon Sucanat, Rapadura, or coconut |
3 cups chicken stock | sugar |
½ | Juice of 1 lemon or 2 limes |
¼ | 1 tablespoon fresh basil leaves |
1-inch piece ginger, peeled and chopped | 1 cup chopped cooked chicken meat or |
1 teaspoon salt or 1 tablespoon Thai fish sauce | uncooked chicken meat cut into fine strips |
Place all ingredients except chicken in a medium pot over high heat, bring to a boil, then reduce heat and simmer about 1½ hours, or until rice is thoroughly cooked. (If you are not using rice, simmer for about 30 minutes.) Add the chicken about 15 minutes before serving.
Quick and Easy Weight Loss version:
Omit rice (299 calories per 1½ cup serving).
COCONUT CORN SOUP
Serves 6
•
229 calories per 1 cup serving
1 can whole coconut milk | ¼ teaspoon cayenne pepper |
4 cups chicken stock | ½ teaspoon dried thyme |
28-ounce can fire-roasted chopped tomatoes | Sea salt and freshly ground black pepper to taste |
Kernels from 4 ears of corn | |
Place all ingredients in a large pot over medium heat, bring to a simmer, and cook 10 minutes.
EASY COCONUT SEAFOOD SOUP
Serves 6
•
253 calories per 1
½
cup serving
1 can whole coconut milk | 2 jalapeño chiles, seeded and cut into fine strips |
3 cups fish stock | ½ |
1 pound fresh fish (any kind), cut into | 1 teaspoon Sucanat, Rapadura, or coconut sugar |
¾ | Juice of 1 lemon or 2 limes |
1-inch piece ginger, peeled and chopped | 1 tablespoon chopped fresh basil leaves |
1 tablespoon Thai fish sauce | |
Place all ingredients in a large pot over medium heat. Bring to a simmer and cook until seafood is cooked through, about 15 minutes.
COCONUT BEEF SOUP WITH VEGETABLES
Serves 6
•
317 calories per 1
½
cup serving
If you are using beef stock made from scratch, you can use the meat that comes with the meaty bones in the soup.
1 can whole coconut milk | ¼ |
4 cups beef stock | Juice of 1 lemon or 2 limes |
1 cup finely chopped leftover cooked beef | Sea salt and freshly ground black pepper to taste |
2 cups chopped organic fresh or frozen vegetables | 1 tablespoon naturally fermented soy sauce or miso |
Place all ingredients in a large pot over medium heat. Bring to a simmer and cook until vegetables are tender, about 15 minutes.
ASPARAGUS SOUP WITH COCONUT MILK
Serves 4
•
375 calories per 1
½
cup serving
3 cups fresh asparagus, cut into | 1½ |
¼ | 1½ |
½ | Juice of 1 lemon, or more to taste |
1 can whole coconut milk | Sea salt and freshly ground black pepper to taste |
Blanch asparagus in a large pot of boiling water for 3 to 5 minutes. Drain and set aside. Melt butter in a large pot over medium heat. Slowly whisk in flour. Cook, stirring, for several minutes, until flour browns slightly. Slowly whisk in coconut milk and then stock. Add asparagus and ginger and simmer until asparagus is soft, about 10 minutes. Blend soup with a handheld blender. Add lemon juice and season with salt and pepper.
COCONUT MUSHROOM SOUP
Serves 6
•
287 calories per 1
½
cup serving
4 tablespoons butter or Mary’s Oil Blend | 4 cups chicken stock |
2 medium onions, chopped | 1 can whole coconut milk |
2 pounds fresh mushrooms, chopped coarsely | Pinch of nutmeg |
½ | Sea salt and freshly ground black pepper to taste |
2 slices sourdough bread, broken into pieces | 1 tablespoon finely chopped fresh parsley, |
Warm butter in a large pot over medium heat. Add onions and mushrooms and sauté for 10 minutes, or until softened. Add wine, bread, and chicken stock, raise heat to high, bring to a boil and skim. Reduce heat to medium, stir in coconut milk, and simmer about 15 minutes. Puree soup with a handheld blender. Add nutmeg and season with salt and pepper. Ladle into heated soup bowls and garnish with chopped parsley.
THAI COCONUT-CHICKEN SOUP WITH GALANGAL AND OYSTER MUSHROOMS
Serves 6
•
296 calories per 1 cup serving
This recipe by Thai chef Kasma Loha-Unchit is posted at thaifoodandtravel.com. Galangal (a type of ginger that grows in Thailand), lemongrass, and kaffir lime leaves are unique to Thai cooking and give this delicious soup its distinctive taste. They are available, along with the coconut sugar, in Asian markets. You can use fresh or frozen galangal. Use a brand of coconut milk that does not contain emulsifiers (see Resources), so the coconut cream can separate and rise to the top.
Quantities of the fish sauce, lime juice, coconut sugar, and white pepper are to taste. Add each slowly, tasting between additions, to achieve a balance among salty, sour, hot, and sweet flavors.
2-to 3-inch piece fresh or frozen galangal, or 6 to 8 dried pieces | 4 fresh kaffir lime leaves, thinly slivered |
2 stalks lemongrass | ½ |
1 can whole coconut milk | 4 to 6 tablespoons Thai fish sauce |
4 cups homemade chicken stock | ½ |
1 pound boneless, skinless chicken thighs, cut into bite-sized pieces | Juice of 2 or more limes |
4 small shallots, crushed | 1 to 2 tablespoons coconut sugar |
4 serrano chiles, seeded and thinly sliced | ¼ |
Using a sharp knife, thinly slice galangal root; it is not necessary to peel it unless the outside is old and has turned brown. Cut off and discard bottom tip of lemongrass and remove loose outer leaf or leaves. Slice at a long slanted angle, into 1-inch pieces, all the way up the stalk close to where the grass blade starts. Smash and bruise with the flat side of a cleaver to release the aromatic oils and flavor.
Place galangal and lemongrass in a soup pot. Spoon off as much of the coconut cream as possible and reserve. Add the watery coconut milk or stock to the pot, bring to a boil over high heat, then lower heat and simmer, covered, over low heat for about 20 minutes.
Bring stock back to a rolling boil. Stir in chicken and shallots. Return to a boil, then lower heat and simmer until chicken has lost its raw pink color. Add chiles and lime leaves. Cook another 1 to 2 minutes, then stir in mushrooms and reserved coconut cream. Add white pepper, lime juice, and enough coconut sugar to balance the sour taste of the lime juice. Ladle into serving bowls and garnish with cilantro.
Appetizers
COCONUT SEVICHE
Serves 4
•
191 calories per serving
1 teaspoon sea salt | 1 tablespoon chopped fresh cilantro |
½ | 1 medium tomato, peeled, seeded, and chopped |
1 pound whitefish or tuna, cut into | 1 clove garlic, crushed |
¼ | Boston lettuce leaves, for serving |
1 teaspoon grated fresh ginger | |
1 bunch scallions, chopped | |
Place salt and lime juice in a medium bowl, toss with fish, and marinate at least 4 hours in the refrigerator. Drain fish and pat dry with paper towels. Place fish in a medium bowl, add coconut cream, ginger, scallions, cilantro, tomato, and garlic, and mix well. Serve on Boston lettuce leaves.
CRUDITÉS WITH DIP
Serves about 10 as an hors d’oeuvre
•
20 calories per serving of vegetables;
80–100 calories per tablespoon of dip
1 pound carrots, peeled and cut into strips | 2 cups sauce or dip such as |
2 green peppers, seeded and cut into strips | Coconut Red Pepper Sauce, |
2 red peppers, seeded and cut into strips | Cilantro-Coconut Pesto, |
2 bunches green onions, trimmed | Coconut Avocado Dip, |
1 large jicama, peeled and cut into strips | Coconut Peanut Sauce, or |
| Curried Mayonnaise |
