Eat More Fat. Lose More Weight. Get Healthy Now....

SMARTFAT

STEVEN MASLEY, M.D.JONNY BOWDEN, Ph.D., CNS

Eat More Fat. Lose More Weight. Get Healthy Now.

30-Day Meal Plan

with 50 Recipes

Quick Start

Guide

LEARN MORE IN: Smart Fat by Steven Masley, M.D. and Jonny Bowden, Ph.D., CNSwww.smartfat.com

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What do you get when two nationally known health and nutrition experts combine their collective wisdom and experience to produce the ultimate eating plan for health, weight control, and quality of life?

You get the Smart Fat Solution Program!

Steven Masley, MD, FAHA, FACN, FAAFP, CNS is a physician, nutritionist, author, trained chef, and award-winning patient educator. His coauthor, Jonny Bowden, PhD, CNS, is a board-certified nutritionist with a master’s degree in psychology and is the bestselling author of fourteen health books including The Great Cholesterol Myth and The 150 Healthiest Foods on Earth.

Together they have created the only program you’ll ever need for weight loss, higher energy levels, increased libido, and overall great health. Although they come from vastly different schools of thought about diet and weight loss, they independently came to the same conclusion about the major problem in our diet. The Smart Fat Solution is their answer to two of the most baffling questions of the decade: “Why is weight loss such an elusive and frustrating goal for so many of us? And what should we do about it?”

SMART FAT Quick Start Guide

About the Authors


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How can I get—and stay—healthy? How can I have more energy? Why can’t I lose weight? What should I eat?

Those are the questions we hear most often—and between the two of us we’ve probably heard them thousands of times. After years of working with popular diets, closely observing what worked—and more important, what didn’t—we think we finally found the answer. It’s an optimal eating plan that features high levels of beneficial fat—a “high fat diet” if you will—combined with three critical elements sadly missing from other eating plans: the right amount of fiber, the right kind of protein, and a healthy dose of anti-inflammatory and antioxidant nutrients. That’s the Smart Fat Solution.

This guide will get you started on getting smart about fat, which is the single most misunderstood source of calories on the planet. You’ll learn what smart fat is, and you’ll learn how to harness its amazing properties. (Get ready to unlearn a lot of what you think you already know about “good” fat and “bad” fat.)

We’ll teach you to “smart-fat” your meals (you’re going to love doing that!) and to begin to think about nutrition in terms of our easy-to-follow 5-5-10 Smart Fat Plan. We know many of you are looking to avoid gluten in your diet for various reasons, so all of the recipes in this guide are gluten-free.

Use this quick start guide to compliment our Smart Fat book.

Let’s get started!

What most people don’t know about smart fats is that they are your best friend in the war against belly fat. That’s right, the very macronutrient you’ve been told to avoid—fat— actually helps you lose weight when you use it the right way! Fat also helps balance your hormones, and it provides the most efficient source of energy on the planet. The trick is to eat the right kind of fat—smart fat. We’re going to teach you how to do it.

What to Eat Every Day for the Rest of Your Life: The Magic of 5- 5- 10

Smart Fat Quick Start Guide

• Five (5) servings of smart fat every day• Five (5) servings of clean protein every day• Ten (10) servings of fiber every day


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All you have to remember are three numbers: 5, 5, and 10:

You’ll never need to remember how many calories are in a cup of berries or how many grams of sugar are in a teaspoon (four, if you’re wondering).

You won’t have to create a “perfect plate” with precisely balanced amounts of fat, protein, and fiber every time you have a meal or snack.

All you need to do is remember this: 5 servings of smart fat (minimum), 5 servings of clean protein (we’ll explain what that is in a minute), and 10 servings of fiber. Every day. That’s the framework for your daily diet. It’s that easy.

What you’re aiming for is a daily intake that you can configure based on your needs and wants. The Thirty-Day Plan and recipes in our book will help you hit the mark every time, but as you prime yourself for the Smart Fat way of life, you’ll want 5-5-10 to be second nature—and with a little practice, it will be.

The lists below will give you an idea of what your breakfast, lunch, dinner, and snacks can look like. You don’t need to remember percentages, count calories, memorize grams of carbs, or anything else. Just think 5-5-10.

In order to get the most out of the Smart Fat Solution, particularly for weight loss, you can follow the precise Thirty-Day Plan outlined in the book. For now, using our approach each day will get you on the fast track to permanent change.

Smart Fats: Pick Five (5) a DayHave at least five servings of smart fat a day. You can configure them in your diet any way you like. For example, let’s say you eat three meals and two snacks a day. You might have one or two servings of smart fat per meal plus one serving per snack. Alternately, you could work two or three smart fats into each meal and not worry about including them in each of your snacks. However you choose to do it, have a minimum of five servings of smart fats daily.

Rather than worrying about grams, think of smart fat in terms of servings. Here are some examples. (We’ve included the number of grams just in case you’re interested—but you don’t need to know them!)

Choosing Your Food: What to Expect with Your 5-5- 10 Day


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You can also have moderate amounts of what we call neutral fats. Examples are butter from grass-fed cows, cold-pressed oils like sesame oil, fat from foods like grass-fed beef, cage-free and organic poultry, or natural peanut butter such as the kind you grind yourself in some markets. See chapter 7 of our book for more information on peanut and other nut butters.

Clean Protein: Pick Five (5) a DayAll of us have a “protein number”—the ideal amount of protein we should be consuming on a regular basis, stated in grams per day. Depending on your age, gender, weight, and weight-loss goals, your protein number will vary, but we can say without a doubt that most people simply don’t get enough protein. It’s shocking but true. We recommend that you aim for a minimum of 20 grams of protein at every meal. If you pick five protein servings a day from foods on our list, you’ll easily meet this goal. Let’s be clear, though, that 20 grams is a minimum per meal, not a maximum. Even if you’re having a salad for lunch, it’s easy enough to up the protein content by just adding some chicken, fish, or even beans!

But we’re not talking about just any old kind of protein.

To get the real benefits of the Smart Fat Solution—and there are many—please remember that the only protein we endorse is what we call “clean” protein. When protein meets our definition of clean we don’t worry at all about whether or not it’s lean. (In fact, it’s only when you can’t get clean protein that you should default to lean protein. If your protein is clean, there’s no need to worry about the fat in it. If it’s the opposite of clean—what we call “mean” protein—then you should definitely trim the fat!

• ½ an avocado (14 grams)• 1 ounce (handful) of nuts—our favorites are almonds (14 grams), pistachios

(13 grams), pecans (20 grams), walnuts (18 grams), hazelnuts (17 grams),and macadamia nuts (15 grams)

• 1 tablespoon nut oil (from any of the nuts listed above)(approximately 14 grams)

• 1 tablespoon virgin or extra-virgin olive oil (14 grams)• 1 tablespoon coconut oil (14 grams)• 1 tablespoon MCT oil (14 grams)• 2 large whole eggs (organic, cage-free) (10 grams)• 2 extra-large whole eggs (organic, cage-free) (12 grams)• 6-8 ounces fatty fish, such as wild-caught salmon, sardines,

or herring (10 grams)• 1 ounce dark chocolate (at least 70 percent cocoa) (12 grams)


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Examples of mean protein would be fried chicken, typical fast food (and restaurant) burgers, sausage, and deli meats—plus, anything with added nitrates, hormones, or chemicals. That’s the kind of protein that Americans eat too much of. Clean protein comes from organic, grass-fed meat, pastured pork, free-range poultry, and eggs.

Here are some single-serving clean protein options that deliver slightly varying amounts of protein. Once again, you needn’t memorize any of this, nor do you need to worry about grams or ounces. Think instead of servings—the 5-5-10 program is the only template you need. As before, we’ve included the number of grams and ounces for those who might be interested, but it’s nothing you really need to worry about.

You may be surprised to find a lot of animal protein on this list, foods that you aren’t used to eating or preparing. But remember: we’re not telling you to consume animal foods five times a day (though you certainly could, provided that it was clean). What we are telling you is to eat five servings of protein a day. That (clean) protein can come from any source—not just animal foods.

It’s even possible to follow this program as a vegetarian. Both of us follow this program, yet Steven doesn’t eat red meat at all and Jonny eats it frequently!

Fiber: Pick Ten (10) a DayFiber should come from vegetables, fruits, beans, nuts, seeds, a small portion of whole (unprocessed) grains (optional), and perhaps a fiber supplement.

Some foods—like avocado—are surprisingly good sources of fiber and fat. Colorful fiber choices will add texture and variety to your plate and help you feel full and satisfied.

• 4 ounces grass-fed beef (about 28 grams)(sirloin has 30 grams; prime rib has 27 grams)

• 4 ounces pastured pork tenderloin (24 grams)• 4 ounces leg of lamb (33 grams)• 4 ounces free-range poultry, dark meat (19 grams)• 4 ounces free-range poultry, breast meat (24 grams)• 4 ounces coho (silver) salmon (preferably wild-caught) (28 grams)• 4 ounces tilapia (28 grams)• 3 cage-free, organic eggs (18-24 grams)

(large eggs have about 6 grams; jumbo eggs have about 8 grams)• 1 heaping cup cooked lentils (20 grams)• 1⅓ cups cooked black beans (20 grams)


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• 1 cup broccoli (2.9 grams)• 1 cup asparagus (3 grams)• 1 cup cooked (or 7.5 cups raw) spinach (1 gram)• 1 cup cooked kale (2.8 grams)• 1 cup green peas (4 grams)• 1 cup green beans (2.5 grams)• ½ of a Hass, or California, avocado (5.9 grams)• ¼ of a Florida avocado (4.3 grams)• ½ of a large cooked artichoke (3.3 grams)• 1 medium sweet potato (3.5 grams)• 1 cup boiled purple potatoes (3 grams)• 1 cup okra (5.2 grams)• 1 cup chopped tomatoes (1.8 grams)• 1 cup butternut squash (2.9 grams)• 1 cup fennel (2.7 grams)• 1 cup Brussels sprouts (3.3 grams)

You’re going to aim for at least 30 grams of fiber every day, which will put you way ahead of most Americans. (For the record, our Paleolithic ancestors typically consumed 50 or more grams a day!)

In Steven’s clinic, fiber intake was one of the metrics that most successfully predicted weight loss. Patients consuming the most fiber lost the most weight! At least a dozen studies have confirmed this relationship between fiber intake and healthy weight, not to mention all the other important measures of good health that improve with greater fiber intake.

VegetablesMost vegetables have about 1 gram of fiber per serving or 3 grams of fiber per cup. By eating a mere 2 cups of vegetables—which can easily be consumed at one meal—you’ve just consumed 2 of the recommended 10 servings.

Beans and Legumes

The real fiber heavyweights are beans and legumes. Though beans differ in their fiber content, on average 1 cup of cooked beans provides a whopping 15 grams of fiber, or 5 of your 10 fiber servings. Even 1/2 cup of cooked legumes—a tiny amount, really—counts as 2.5 of your 10 fiber servings! If beans upset your stomach, then you likely don’t tolerate the lectins that beans contain. (Lectins are sugars that some people just don’t digest.) Be sure to read the section in Smart Fat on sprouting beans so you can discover how to enjoy the numerous benefits from beans without the distress.


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Here are 1/2-cup examples:

FruitAn average serving of fruit has 3 grams of fiber, or a single serving of fiber. Here are some examples:

Select GrainsWe are not huge fans of grains for many reasons, but it’s certainly possible to include moderate amounts of certain grains providing you have no sensitivity to them. (Many people do!) The grain examples we give are gluten-free, for those of you who are gluten-sensitive or simply trying to eliminate gluten from your diet.

An average 1-cup serving of grain has 3 grams of fiber, or 1 fiber serving. Note: Don’t have more than one serving of grain at any single meal; limit your grain intake to three servings a day, maximum. (In our opinion, less is better—grains present food-intolerance challenges for many people, and they increase blood sugar levels in nearly everyone.)

We feel it’s much better to get your fiber from vegetables, fruits, beans, nuts, and legumes.

For those who tolerate them, here are some examples of grains together with their fiber content.

• Black or red beans (7.5 grams)• Lentils (8 grams)• Chickpeas (7 grams)• Split peas (8 grams)• Edamame (7.5 grams)

• 1 medium apple (3 grams)• 1 medium pear (5 grams)• 1 cup blueberries (3.5 grams)• 1 medium orange (3.1 grams)• ⅓ cup raspberries (2.9 grams)• 1 cup halved strawberries (3 grams)• 1 cup sliced peaches (2.8 grams)• 1½ cups cubed pineapple (3.3 grams)

• 1 cup steel-cut oats, cooked (equivalent to ¼ cup uncooked) (4 grams)• ½ cup quinoa, cooked (5 grams) (counts as two servings)• ½ cup brown rice, cooked (2.6 grams)• ½ cup wild rice, cooked (3 grams)


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The foods that are the most harmful do two things that are extremely detrimental to both your waistline and your health: they increase inflammation and they worsen blood sugar control. These are the foods that cause accelerated aging, and—with the possible exception of an occasional treat—you’ll want to avoid them.

The first group of foods to avoid are those that cause a sudden jump in blood sugar levels, and these include anything made with sugar or flour. As you’ll discover in Smart Fat, flour and sugar have the same effect on blood sugar levels. Not good!

The second group are foods that increase inflammation. Top of the list? Once again, flour and sugar—this time joined by bad (or what we call “dumb”) fats. Examples of bad fats are partially hydrogenated (or trans) fats, fats that have been damaged by high heat or repeated heatings (fast food restaurants), and highly refined vegetable oils like corn, soybean, safflower, and sunflower oils.

In addition to the eating plan outlined in Smart Fat, we’ll give you the details on supplements, sleep, exercise, and stress management, all critical components of a weight loss program. (Surprised? Consider this: Stress hormones create belly fat!)

For now, aim to do the following every day:• Take a good quality multivitamin.• Get active! If nothing else, take a walk five or six days every week.• Get at least seven to eight hours of good quality sleep each night.• Share love and affection daily. (Hint: in addition to making other people feel good,

it’ll lower your stress hormones!)• Have purpose and challenge every day.

SummarySo in a nutshell, here are the basics: 5 servings of smart fat, 5 servings of clean protein, 10 servings of fiber, every day. In our book, Smart Fat, we’ll outline the next steps in vivid detail—the two phases of the Smart Fat Solution Thirty-Day Plan.

Good luck!

What You Shouldn’t Eat

Beyond Diet, What Is Smart for Life?


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Holiday Recipe Guide

Holiday Ham DinnerGreen Salad with Yam and Pecans

Slow-Cooker Glazed HamHerbed Lentils with Feta

Roasted Balsamic Haricots Vert with Shallots Warm Spiced Poached Pears

Mushroom-Spinach Soufflé MealCherry Tomatoes Topped with Cauliflower Puree and Parsley

Mushroom and Spinach SouffléMashed Sweet Potatoes

Broccoli and Red Bell Pepper with Smart Lemon-Butter SauceApple and Raspberry Crumble

Holiday Roast Beef DinnerZesty Festive Carrot Orange Soup

Whole Grain Mustard Tenderloin RoastWilted Tomato and Cheddar Potato PancakesSteamed Artichokes with Lemon Shallot Dip

Seafood Holiday DinnerAvocado and Shrimp Cocktail

Butternut Squash Soup with Ginger and FennelAlmond Crusted Sole Stuffed with Crab

Roasted Brussels Sprouts, Red Onions, and PecansSuggested Dessert: Dark Chocolate

Turkey DinnerBrined and Roasted Turkey

Cranberry Sauce with Orange and BlueberriesButternut Squash Stuffed with Wild Rice, Quinoa, Mushrooms, and Pecans

Whipped Cauliflower, Potatoes, and Roasted GarlicMushroom GravyPumpkin Pudding


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Holiday Ham Dinner

Green Salad with Yam and PecansSERVES 4

TO ROAST YAM (MAY BE DONE 1 DAY AHEAD—REWARM BEFORE ADDING TO SALAD):

1 scant tablespoon extra-virgin olive oil

½ teaspoon cinnamon

¼ teaspoon allspice

½ teaspoon salt

1 large garnet yam or sweet potato,

peeled and diced into 1-inch cubes

SALAD:

6 cups hearty mixed seasonal salad greens

⅓ cup grated carrots

1 small crisp red apple, unpeeled, cored,

and thinly sliced, such as honeycrisp

or Braeburn

¼ cup pomegranate arils (seeds), optional

¼ cup golden raisins, optional

¼ cup toasted pecans, lightly chopped

DRESSING:

¼ cup apple cider

3 tablespoons extra-virgin olive oil

2 tablespoons apple cider vinegar

2 teaspoons raw honey

Salt and pepper, to taste

Preheat oven to 375°F.

In a medium bowl, whisk together oil, cinnamon, allspice and salt.

Add yam cubes and toss gently to coat.

Lay cubes out in single layer on a roasting pan and cook for

20 to 25 minutes (until soft and lightly caramelized) turning once

if browning too quickly. Note: sweet potatoes may take longer to

soften than garnet yams, up to 30 minutes.

Make a bed of greens in a large salad bowl and sprinkle carrots

over the lettuce. Arrange apple slices over the lettuce bed and

spoon roasted yam or sweet potato over all. Top with pomegranate

arils and raisins, if using.

Whisk all dressing ingredients together and drizzle over arranged

salad base to taste and sprinkle with pecans. Serve immediately.


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Slow-Cooker Glazed HamSERVES 4 TO 6

¼ cup juice-sweetened apricot jam

(no added sugar)

¼ cup 100% pure maple syrup

1 tablespoon Dijon mustard

½ teaspoon ground cloves

1 4- to 5-pound cured, semi-boneless ham

Herbed Lentils with FetaSERVES 4

1 tablespoon extra-virgin olive oil

½ small sweet onion, finely diced

1 medium carrot, peeled and sliced thinly

1 cup dried organic green lentils

1 bay leaf

¾ teaspoon salt


1 tablespoon freshly squeezed lemon juice

1 teaspoon lemon zest

¼ teaspoon cayenne pepper, or to taste

¼ teaspoon freshly ground pepper

1 small clove garlic, minced

1 roasted red bell pepper, diced*

2 tablespoons minced fresh parsley,

thyme, or a combination.

⅓ cup crumbled feta cheese

In a small bowl, whisk the apricot jam, maple syrup, Dijon, and

cloves together.

Gently place the ham into the slow cooker, fat/cut side down,

and brush half the apricot glaze evenly over the entire exposed

surface of the ham.

Cover and cook on low for 3 to 4 hours or until heated through

and moist—do not let it dry out.

Brush the other half of the apricot glaze evenly over the ham.

Carefully remove the ham from the liquids in the slow cooker,

transfer to a cutting board and slice thinly.

In a large saucepan heat the virgin olive oil over medium heat.

Add the onion and carrot and sauté for 4 minutes.

Rinse the lentils well in water, removing any little stones.

Add the lentils and bay leaf to the vegetables and cover

everything with water.

Bring water to a boil, cover, reduce heat, and simmer until lentils

are tender but not breaking down, about 25 minutes, adding

¼ teaspoon salt during the last 5 minutes of cook time. Drain the

water and transfer the cooked lentils to a serving bowl.

While the lentils are cooking, in a small bowl whisk together the

remaining extra-virgin olive oil, lemon juice, zest, ½ teaspoon salt,

both peppers, and garlic.

Gently fold the roasted red pepper, fresh herbs, feta, and dressing

into the warm lentils until well mixed. Taste and adjust seasonings,

if necessary. Serve immediately.

*NOTE: To roast a red bell pepper, halve and seed it, and placecut sides down on a broiler pan. Broil for 15 minutes or until skin is well charred. Remove from the oven, place in a small bowl, and cover with plastic wrap for 10 minutes. Slip the charred skin off the pepper and dice. Pepper may be roasted up to 2 days ahead and stored in the refrigerator.


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Roasted Balsamic Haricots Vert with ShallotsSERVES 4

1½ pounds haricots vert, stems removed,

or trimmed green beans

4 to 6 shallots, sliced lengthwise

and separated

4 large cloves garlic,

crushed and quartered


½ teaspoon salt

½ teaspoon cracked black pepper

2 tablespoons balsamic vinegar

Warm Spiced Poached Pears SERVES 4

3 cups pear nectar (available in health food

stores and many large grocery chains)

1 cup water

½ cup Poire William or ginger

brandy, optional

3 tablespoons raw honey, plus

extra for drizzling

4 thick slices fresh ginger root

2 cinnamon sticks

4 ripe bosc pears, peeled, stems intact

Ground cinnamon, optional


Line a large roasting pan with aluminum foil.

In a large bowl, gently toss the haricots vert with the shallots,

garlic, oil, salt, and pepper to evenly coat.

Spread mixture in an even layer in the prepared pan. Roast,

stirring every 10 minutes, for 30 minutes or until beans are tender

and shallots are soft and lightly caramelized.

Gently toss cooked beans with vinegar just before serving.

In a medium saucepan combine the nectar, water, Poire William,

honey, ginger, and cinnamon sticks over medium-high heat and

bring to a boil.

Add the pears, reduce heat and simmer for 30 minutes, turning

occasionally. Pears will become only slightly tender.

Remove pears and serve warm with a drizzle of honey and a

sprinkling of cinnamon on the serving plates, if desired.


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Mushroom-Spinach Soufflé Meal (Serves Four)

Cherry Tomatoes Topped with Cauliflower Puree and ParsleyThis is a cheerful and tasty appetizer for a holiday party.

PREPARATION TIME: 20 MINUTES • MAKES 40 BITE-SIZED APPETIZERS

½ medium head cauliflower,

cut into 1-inch pieces

1 tablespoon virgin olive oil

½ medium sweet onion, diced

½ teaspoon sea salt

¼ teaspoon ground black pepper

2 tablespoons organic sour cream

2 tablespoons Parmesan cheese,

finely grated

1 Tbsp organic butter, melted

¼ cup parsley, diced

20 cherry tomatoes, sliced in half (slice a

tiny portion of top and base of tomato

off, so once cut in half, it will sit on a flat

base on the plate)

Mushroom and Spinach SouffléPeople think of soufflés as being hard to prepare, but truly they can be easy to make—and they are delicious. The spinach adds structure and keeps the soufflé from rising as high as it might, but also keeps it from falling much while serving.

PREPARATION TIME: 30 TO 40 MINUTES • BAKING TIME: 30 TO 35 MINUTES • SERVES 4

2 tablespoons virgin olive oil

1 medium sweet onion, finely diced

¼ teaspoon sea salt


1 teaspoon Italian herb seasoning

2 cups shiitake mushrooms, finely diced

1 cup spinach, cooked, drained, and

chopped (if starting with raw spinach,

use 7 cups)

2 tablespoons organic butter

½ cup white wine

Bring a pot of water to a boil, add cauliflower and gently boil for

8 to 10 minutes, until cauliflower is tender but not soft. Drain and

set aside.

Meanwhile, heat a sauté pan to medium-high heat, add oil, then

onion with salt and pepper, stirring occasionally until soft and

translucent but not browned. Let cool slightly when done.

In a food processor, combine cooked cauliflower, onion, sour cream,

grated cheese, melted butter, and 2 tablespoons of the parsley.

Arrange tomatoes on a serving platter, and spoon ½ teaspoon of

cauliflower puree on each halved tomato. Garnish with remaining

parsley. Can be served as finger food or, if you prefer, serve with

toothpicks.

Preheat oven to 400°F. Heat a sauté pan to medium-high heat,

add oil, then onion, salt, and pepper, stirring occasionally. After

2 minutes, add mushrooms and continue to stir occasionally. When

mushrooms have softened and are cooked, reduce heat to medium,

add spinach, butter, white wine, and almond flour. (If using fresh

spinach, cook until spinach has wilted, then drain). Stir in grated

cheese, and remove from heat.

Separate egg whites and yolks carefully. Be sure the bowl for the

egg whites is completely dry, and there should be no yolk mixed

with the egg whites. Whisk the egg yolks and stir them into

vegetable mixture.

(continued next page)


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½ cup almond flour (or almond meal, you

can make this from almonds in a food

processor)

1 cup grated organic cheese

(such as Gruyere or Comté)

7 egg yolks

7 egg whites

GARNISH

2 tablespoons sliced almonds

2 tablespoons Parmesan cheese, grated

Mashed Sweet PotatoesPiped on a plate, sweet potatoes are colorful and elegant. It is a wonderful alternative to the traditional mashed potatoes with extra flavor, nutrients, and fiber.

PREPARATION TIME: 10 TO 15 MINUTES • BAKING TIME: 45 TO 60 MINUTES • SERVES 4 TO 6

4 medium sweet potatoes (or yams)

1 teaspoon ginger powder



½ teaspoon curry powder

1 cup organic milk

(nonfat, 2%, or whole milk)

Preheat oven to 400°F. Poke sweet potatoes with a fork

several times and place in an ovenproof dish. Bake for about

45 to 60 minutes, until soft. Remove skin and whip with ginger,

salt, pepper, curry powder, and milk until smooth. Serve warm.

With a mixer, whip the egg whites at high speed until they are stiff

and form peaks, but not dry. Gently fold ⅓ of the egg whites with

the vegetable mixture. Then fold ½ the vegetable mixture with the

remaining egg whites. Combine the two and fold together. If you

over mix the whites and veggies together, you’ll lose the air and the

soufflé won’t rise, but it will still taste delicious. It is fine to see some

small clumps of egg whites.

Coat a soufflé dish (4- to 5-inch high and 9-inch long ceramic

casserole dish) with virgin olive oil and a paper towel. Gently pour

egg white and vegetable mixture into the dish. Garnish the top with

almonds and Parmesan cheese.

Bake for 30 to 35 minutes, until a long skewer or thin knife blade

inserted comes out clean. Serve immediately with everyone at the

table. It should be moist but not runny in the center. If undercooked,

don’t worry, just put it back in the oven for another 5 minutes. It will

collapse about 30 to 50% when you serve it.


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Broccoli and Red Bell Pepper with Smart Lemon-Butter SauceA delightful, colorful side dish for a holiday meal.

PREPARATION TIME: 15 TO 20 MINUTES • SERVES 4

4 cups broccoli florets

1 medium red bell pepper,

cut into long thin slices

1 ½ tablespoon extra-virgin olive oil

1 ½ tablespoon organic butter

½ tablespoon grated organic lemon rind

½ tablespoon lemon juice

1 medium garlic clove, minced

¼ teaspoon dried thyme

⅛ teaspoon sea salt

Apple and Raspberry CrumblePREPARATION TIME: 15 MINUTES • BAKING TIME: 15 MINUTES • SERVES 4

¼ cup water

¼ cup maple syrup

3 medium gala apples, cored and cut

into ½-inch cubes with skin

¼ teaspoon cinnamon

⅛ teaspoon sea salt

2 tablespoon tapioca, quick cooking

2 tablespoon organic unsalted butter

(divided)

1 medium lemon, half the skin grated

into zest and then juiced

2 cups fresh raspberries

¼ cup sliced almonds

½ cup rolled oats

In a steamer, add broccoli for 3 minutes, then add bell pepper and

steam another 2 to 4 minutes until broccoli is cooked but not soft.

Meanwhile, heat oil, butter, lemon rind and juice, garlic, thyme, and

salt in a pan over medium-low heat. Combine broccoli, bell pepper,

and smart lemon-butter sauce in a serving bowl and toss.


In a saucepan, heat water and maple syrup on medium-high heat

until bubbling, then reduce to medium heat. Add apples, cinnamon,

salt, and tapioca and cook for 7 to 10 minutes until apples soften.

Reduce heat to low, add 1 tablespoon of the butter, lemon zest, and

juice. Heat until butter melts, then remove from heat and set aside.

Meanwhile, heat sliced almonds and oats in a sauté pan with

remaining 1 tablespoon of butter over medium-low heat until lightly

toasted. Set aside.

Add raspberries to apple mixture, and pour into an ovenproof bowl

(a pie dish works great). Spread almond-and-oat mixture over the

top.

Bake for 15 minutes and serve.


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Holiday Roast Beef Dinner

Zesty Festive Carrot Orange Soup SERVES 4

2 tablespoons coconut oil

1 small sweet onion, chopped

2 cloves garlic, minced

1 generous tablespoon

minced fresh ginger

1 pound carrots, peeled and sliced

(the thinner the slices,

the faster they will cook)

½ teaspoon ground coriander

¼ teaspoon cayenne pepper

3 scant cups low-sodium chicken broth

Juice of 1 large naval orange

1 tablespoon organic

frozen orange juice concentrate

2 teaspoons orange zest

Salt and black pepper, to taste

1 tablespoon freshly squeezed lemon juice

Optional garnishes: ¼ cup

toasted pumpkin seeds, pomegranate

arils, or chopped fresh cilantro

Whole Grain Mustard Tenderloin RoastSERVES 4 TO 5

3-pound center cut tenderloin roast

2 tablespoons softened butter

1 tablespoon seeded mustard

2 teaspoons salt

2 teaspoons raw honey

1 teaspoon lemon zest

1 teaspoon cracked black pepper

Melt the coconut oil over medium heat in a stock pot.

Add the onion and cook 5 minutes. Add the garlic and ginger and

cook for another minute, stirring frequently.

Add the carrots, coriander and cayenne pepper and stir to coat.

Add the chicken broth and bring soup to a boil.

Cover, reduce heat, and simmer for 15 minutes.

Stir in the orange juice, orange juice concentrate, zest, salt, and

pepper and continue to simmer for another 5 to 10 minutes until

carrots are tender.

Carefully blend soup until smooth with an immersion wand or

in batches in a blender.

Stir in lemon juice. Taste and adjust for tartness, saltiness and

sweetness, adding more citrus if necessary.

Garnish as desired, if using, to serve.

Remove the beef from the refrigerator at least an hour prior to

roasting to give it a chance to come to room temperature for more

even cooking.

Preheat the oven to 425°F.

In a small bowl combine the butter, mustard, salt, honey, zest,

and pepper and mix until smooth and well combined.

Pat the roast dry with a paper towel and tie it into an even tube

using 3 to 4 lengths of kitchen string, tucking up the small end

of the roast.

(continued on next page)


18

Wilted Tomato and Cheddar Potato PancakesSERVES 4

1 pound baby red-skin potatoes, unpeeled

1 teaspoon extra-virgin olive oil

1 heirloom tomato, chopped

3 tablespoons full-fat Greek yogurt

or sour cream

Salt and fresh ground pepper, to taste

⅓ cup shredded sharp cheddar cheese

¼ cup sliced scallions, greens only

(or chives)

3 tablespoons almond flour

2 tablespoons sundried tomato strips

in oil, drained and chopped

2 tablespoons pastured butter

Using your hands, coat the surface of the meat evenly with the

butter mixture.

Place the meat on a rack in a roasting pan and position in the

middle of the middle rack.

Roast for 35 to 45 minutes or until the thickest part of the meat

reaches 135°F on an instant-read thermometer for medium rare.

Note that long, thin roasts will cook more quickly than short, thick

roasts so check in accordingly.

Remove from the oven, tent in foil, and rest at least 15 minutes

before slicing to serve.

Scrub and halve or quarter the potatoes and add to a pan of boiling

water. Cover and boil for about 15 minutes or until fork tender. Drain

the potatoes and transfer to a mixing bowl*.

While the potatoes are cooking, heat the olive oil in a skillet over

medium.

Add the tomato and sauté until it is hot and wilted and has released

some of its juices. Set aside.

Beat the cooked potatoes with the yogurt or sour cream, salt and

pepper until smooth.

Fold in the wilted tomatoes, cheddar cheese, scallions, almond flour,

and sundried tomatoes until mixed.

Melt 1 tablespoon of the butter over medium heat in a large

non-stick skillet.

Using a ¼ -cup measure, form small patties with your hands and

place on the hot skillet. Brown equally on both sides, about 5

minutes each, using care when flipping the cakes. Continue frying

in batches until all the potato has been cooked, about 8 patties.

*NOTE: You can prepare the mashed potatoes the day beforemaking the pancakes, if desired.


19

Steamed Artichokes with Lemon Shallot DipSERVES 4

ARTICHOKES

4 whole, fresh artichokes (look for firm,

heavy, medium green artichokes

with compact center leaves)

1 cup dry red wine

1 teaspoon dried oregano

½ teaspoon black peppercorns

¼ cup chopped celery

DIP

¼ cup plain Greek yogurt

¼ cup organic or homemade mayonnaise

2 teaspoons fresh-squeezed lemon juice

2 teaspoons Dijon mustard

2 tablespoons minced scallions,

greens only (or chives)

1 small shallot, minced

¼ teaspoon each salt and white pepper

Rinse the artichokes and trim off any thorny leaf ends. Slice off the

stems at the base and remove any small leaves from the base.

Combine the wine, oregano, peppercorns, and celery in a steamer

pot and fill with water to the steamer basket line.

Place the artichokes, bases down, into the steamer basket.

Cover and bring the liquid to a low boil for 45 to 60 minutes or until

the lower leaves pull away easily and the artichoke bases are fork

tender. Check the liquid level in the pot occasionally to make sure it

doesn’t run too low.

While the artichokes are cooking, in a small bowl whisk together the

yogurt, mayonnaise, lemon juice, mustard, scallions, shallot, salt, and

pepper until well incorporated. Adjust seasonings to taste and set

aside in the refrigerator for the flavors to develop while the

artichokes cook.

Serve each artichoke with ¼ of the dip.


20

Seafood Holiday Dinner

Avocado and Shrimp CocktailThis is an easy-to-prepare appetizer with terrific flavor that can even make a light lunch.

PREPARATION TIME: 10 TO 15 MINUTES • SERVES 4

1 medium tomato, sliced thinly

¼ sweet onion, cut into thin slices



2 tablespoon parsley, chopped

2 tablespoon fresh cilantro, chopped


1 medium lime, juiced

½ teaspoon hot sauce

(to taste: ⅛ to 1 teaspoon)

1 pound extra-large shrimp,

cooked, peeled, and deveined,


2 medium Haas avocados

(or 1 Florida avocado),

cut into ½-inch slices

Butternut Squash Soup with Ginger and FennelThis delicious and fragrant recipe can easily be prepared the day before.

PREPARATION TIME: 20 MINUTES • BAKING TIME: 30 TO 40 MINUTES • SIMMERING TIME: 15 MINUTES

SERVES 6

1 medium butternut squash, baked

2 tablespoon pecan oil

1 medium onion, diced


2 cups fennel bulb, chopped,

(tiny roots at base and stems to be

removed and discarded)

1 tablespoon ginger root, peeled and grated

½ teaspoon curry powder

¼ teaspoon cumin powder

Combine tomato, onion, salt, pepper, parsley, cilantro, olive oil, lime

juice, and hot sauce into a salsa. In a serving glass, add a spoonful

of salsa, then a couple pieces of shrimp and avocado, then another

layer of salsa, then more shrimp and avocado. Continue in layers

until glasses are full.


Cut squash in half, scoop out the seeds, and bake face down for

30 to 40 minutes, until soft. Remove from oven, allow to cool,

then scoop squash meat away from skin. Set aside.

Heat a skillet to medium-high heat, add oil, then onion and salt,

stirring occasionally, until onion is translucent. Reduce heat to

medium, add fennel, ginger root, curry and cumin powders, and

sauté another 3 to 4 minutes. Add white wine to deglaze and sauté

another 2 to 3 minutes with an occasional stir until fennel is tender.

(continued on next page)


21

½ cup dry white wine

1½ cups vegetable broth

1 cup organic half-and-half

GARNISH

Fresh fennel sprigs

Almond Crusted Sole Stuffed with Crab Elegant yet simple. If you can’t find fresh sole, OK to substitute any white fish fillets, such as cod. It’s critical to ensure the fish is fresh; it should smell like the ocean, not fishy. Likewise, the crab should smell fresh; if you can’t find fresh smelling crab, OK to substitute with diced shrimp.

PREPARATION TIME: 20 TO 30 MINUTES • BAKING TIME: 20 MINUTES • SERVES 4

1½ pounds fresh sole (ideally as four thin,

long fillets that can be rolled)

1 organic orange, 2 tablespoons grated

rind and juice, divided

1 cup almond meal

(coarsely ground almonds)


½ teaspoon ground black pepper

1 teaspoon thyme

1 large organic-fed, free-range egg

½ pound canned refrigerated crab

(or fresh crab meat if available, and if

crab isn’t fresh, use diced raw shrimp)

¼ medium red onion, finely diced

2 green onions, finely chopped


2 tablespoon orange juice


1 tablespoon Dijon mustard

GARNISH

1 lemon, cut into thin slices


Rinse sole (or other white fish) and marinate with orange juice

(reserving 2 tablespoons) for 10 to 15 minutes, then pat dry.

Meanwhile, combine almond meal, salt, pepper, and thyme into

another bowl, set aside. In a separate bowl, whip the egg.

Transfer ¼ of the flour mixture at a time onto a plate. Dip fish fillet in

whipped egg, then dip fish into the nut flour mixture, coating both

sides of the fish. Wipe away wet and crumbled flour with a paper

towel and repeat the process for all four fillets. Discard all the flour

mixture that had contact with the fish.

Combine crab, red onion, green onion, olive oil, orange juice, sea

salt, and mustard. Roll ¼ of crab mixture inside of each fish fillet.

Place the stuffed sole fillets into a baking dish coated with almond

oil. Bake at 400°F for 20 minutes, until fish is flaky. Garnish with a

wedge of lemon.

Combine squash and onion-fennel sauté in a blender with

vegetable broth and half-and-half. Blend until smooth. (If needed,

blend combined ingredients in two portions rather than overfilling

your blender.) Return to a saucepan and simmer for 15 minutes.

Serve with a few fresh fennel sprigs.


22

Roasted Brussels Sprouts, Red Onion, and PecansRoasting Brussels sprouts makes them taste sweeter and more flavorful.

PREPARATION TIME: 10 TO 15 MINUTES • BAKING TIME: 45 TO 60 MINUTES • SERVES 4

1 ½ pounds Brussels sprouts,

ends trimmed and yellow leaves

removed, sliced in half

½ medium red onion, thinly sliced

2 tablespoon pecan oil (or virgin olive oil)



1 teaspoon Italian seasoning

¼ cup pecans, chopped

2 tablespoon organic salted butter


Combine Brussels sprouts and red onion with oil, salt, pepper, and

Italian seasoning in an ovenproof dish. Roast in the oven for 35 to

45 minutes, until Brussels sprouts are slightly golden. Stir the dish

every 10 to 15 minutes to cook evenly. After 25 minutes of baking,

reduce heat to 350°F, and stir in chopped pecans and butter. Serve

immediately.


23

Turkey Dinner

Brined and Roasted TurkeyServe your loved ones a succulent turkey with moist meat and fabulous flavor. Ideally, order a free-range, organic-fed turkey in advance for your holiday. Brining a turkey adds time and an extra step, but it really does help prevent the meat from drying out and provides a flavorful moist delight.

One 16- to 20-pound fresh whole turkey,

giblets and neck removed from cavity

BRINE SOLUTION INGREDIENTS

2 cups dry white wine

1½ cups coarse salt

2 tablespoon Italian herb seasoning

1 tablespoon peppercorns

1 onion, diced

7 to 8 quarts water

SMART BUTTER BASTING SAUCE

1 stick unsalted organic butter

½ cup extra-virgin olive oil

1 cup dry white wine (Riesling, Chablis)

1 teaspoon sea salt

1 teaspoon freshly ground black pepper

1 tablespoon Italian herb seasoning

1 teaspoon grated lemon rind

In a pot big enough to hold the turkey, combine wine, salt, herbs,

peppercorns, onion, and water. Stir until salt is mostly dissolved.

Completely submerge the turkey in this solution, cover, and

refrigerate for 12 to 36 hours.

Remove turkey and pat dry with paper towels. Let stand for 1 to 2

hours at room temperature. Heat oven to 450°F.

Prepare basting sauce by placing butter, oil, white wine, salt,

pepper, herbs, and lemon rind in a medium bowl. Mix until

combined.

If the turkey comes with a pop-up timer, discard it; an instant-read

thermometer is much more reliable. Place turkey on a roasting rack,

breast side up. Fold wing tips under turkey. Tie legs together

loosely with kitchen string (a bow will be easy to untie later).

Warm basting sauce until melted, then using a pastry brush, baste

exposed turkey with 4 tablespoons of sauce. Soak cheese cloth or

a small clean kitchen towel in a bowl and moisten with water, then

squeeze it slightly, leaving it very damp. Spread it evenly over the

turkey breasts. Place the turkey in the oven on the lowest rack, so

breast is facing the front of the oven.

Cook for 30 minutes. Gently remove cheese cloth. Baste turkey

again. Reduce oven temperature to 350°F and continue to cook for

2½ more hours, basting every 30 minutes and watching pan juices;

if the pan gets too full, spoon out juices, reserving them for gravy.

After a total of 3 hours of baking, insert an instant-read

thermometer into the thickest part of the thigh. Do not poke into

a bone. After a few tests, the temperature should reach at least

170-175°F (if you are using stuffing, the stuffing temperature should

be between 160°F and 165°F, no less than 160°F) and the turkey

should be golden brown. The breast does not need to be checked

for temperature. If turkey is below 170°F, baste turkey with pan

juices using a pastry brush, and return turkey, legs first, to the oven.

Cook and baste every 20 to 30 minutes, until temperature is

170-175°F.

(continued next page)


24

Cranberry Sauce with Orange and BlueberriesThis is a colorful, flavorful, holiday sauce. Serve as a side dish, or over baked squash. Prepare a day in advance, refrigerate until ready to use.

PREPARATION TIME: 10 MINUTES • SIMMERING TIME: 10 MINUTES • SERVES 10 (MAKES 3 CUPS)

Juice of 1 orange

12 ounces cranberries, frozen or fresh

1 medium orange, peeled, divided,

and cut in ½ inch pieces

1 cup blueberries (fresh or frozen)

GARNISH

1 tablespoon fresh mint leaves

When fully cooked, remove from the oven, let rest for about 20 to

30 minutes before carving, then transfer turkey to a serving platter.

Meanwhile, make the gravy. Pour all the pan juices into a glass

measuring cup. Let stand until grease rises to the surface, about

10 minutes, then skim it off.

Heat juice in a saucepan. When gently bubbling, add cranberries

and orange, simmer 5 minutes. Add blueberries and simmer

another 3 to 4 minutes until cranberries open and sauce thickens.

Remove from heat. Serve warm or chilled. Garnish with mint leaves.


25

Butternut Squash Stuffed with Wild Rice, Quinoa, Mushrooms, and PecansLovely side dish for a holiday.

PREPARATION TIME: 30 TO 40 MINUTES • BAKING AND COOKING TIME: 1 HOUR • SERVES 10 TO 12

1 cup wild rice, ¼ teaspoon sea salt,

and 5 cups water

1 cup quinoa and 2 cups water

3 medium butter nut squash

2 tablespoon pecan oil

1 medium leek, chopped

(white part and the first inch

of light green)

2 cups shiitake mushrooms, sliced

1 teaspoon Italian seasoning



2 cups of broccoli flowerets, sliced

2 tablespoon white wine (or broth)

1 cup pecans, chopped

½ cup cranberries, fresh or frozen

GARNISH

Few parsley sprigs

2 tablespoon cranberries,

dried (or dried cherries)

Preheat oven to 350 F.

Bring water to a boil for wild rice, add wild rice, and simmer for

45 to 50 minutes, until rice kernels start to pop but are still al dente.

Drain and set aside. Meanwhile, bring water to a boil for quinoa.

Rinse quinoa in a screen (rinsing removes the bitter coating on

quinoa), then add to water, bring to a boil, and simmer 15 minutes

until tender but still firm. Set aside.

Cut squash in half lengthwise, and scoop out seeds and stringy

pulp. Place squash in an ovenproof dish, cut side down, and bake

for 30 to 40 minutes. (Squash should be tender but slightly under

cooked.) Scoop out a depression for the stuffing, leaving at least

half the squash remaining, and set aside.

Heat a skillet over medium-high heat and add oil. Add leek,

mushrooms, herbs, salt, and pepper, and sauté for 3 to 4 minutes.

Reduce heat to medium, add broccoli and wine, heat until broccoli

is tender but still crunchy. Remove from heat. Toast pecans in a pan

for 1 to 2 minutes, don’t brown.

Combine the cooked wild rice and quinoa with sautéed vegetable

mixture and pecans. Stuff half the veggie-rice-pecan mixture into

the halved squash, and spoon the other half into an ovenproof dish.

Before serving the meal, bake squash stuffed with rice-veggie mix

and the dish with extra rice-veggie mix at 350°F for 15 minutes.

To serve, spoon the extra rice veggie mix on a platter, and serve

stuffed squash over the rice-veggie mix. Garnish with parsley and

cranberries.


26

Whipped Cauliflower, Potatoes, and Roasted GarlicCauliflower and roasted garlic makes a terrific addition to regular mashed potatoes.

PREP TIME: 45 MINUTES • SERVES 10-12

1 head of elephant garlic


2 pounds baby potatoes, cut in half

(scrubbed and any dark areas peeled

away, leaving half the skin)

2 medium heads of cauliflower,


4 tablespoon organic butter

¼ cup organic sour cream

1 teaspoon sea salt


Mushroom GravyPREPARATION TIME: 15 MINUTES • SIMMERING TIME: 20 MINUTES8 • SERVES 10 TO 14 (MAKES 4 CUPS)


2 medium sweet onions, diced

4 cups mushrooms, minced

½ teaspoon sea salt,


1 cup red wine

1 tablespoon tamari sauce

1 cup turkey stock (or use prepared

vegetable or chicken stock)

1 cup liquid from rack pan juices

(or use another cup of stock)

Heat a skillet over medium-high heat, add oil, then onions,

mushrooms, salt, and pepper. Stir until onions are soft and golden,

about 4 to 6 minutes. Reduce to medium heat, add red wine and

tamari sauce, then stock (stock by simmering turkey neck and

giblets with 1 diced onion, 1 diced celery stalk, and 2 cups of water

for two hours, then strain to obtain stock while turkey is baking),

and roasting pan liquid (pour pan juices into a container, let stand

10 minutes, then skim away grease that rises to the surface, use

remaining 1 cup of juice for gravy. If you only have ½ cup of juice,

then use 1½ cups of stock), and simmer until it thickens, about

1 hour. In a blender, puree mixture until smooth. Serve immediately,

or refrigerate and reheat to serve later.


Slice off the very top of the garlic head. Place in a piece of foil and

drizzle olive oil inside the head of garlic. Wrap garlic with foil and

place on a cookie sheet and bake until tender and fragrant, roughly

30 to 40 minutes. Remove from the oven and let cool. Peel outside

off of bulb of garlic, then gently squeeze each clove out.

Bring a pot of water to a boil, add potatoes and gently boil for 15

minutes. Add cauliflower and boil another 8 to 10 minutes until

soft. Drain. Puree potatoes and cauliflower in a food processor until

smooth, add roasted garlic, butter, sour cream, salt, and pepper and

puree briefly. Serve.


27

Pumpkin PuddingMove over, pumpkin pie—this tastes even better!

PREPARATION TIME: 10 MINUTES (WITH FOOD PROCESSOR OR BLENDER) • BAKING TIME: 60 MINUTES

SERVES 6

15 ounces canned pumpkin purée,

unsweetened

½ cup maple syrup


1 teaspoon ground cinnamon

1 tablespoon candied gingerroot, minced

¼ teaspoon ground cloves

Dash of ground cayenne pepper

6 large organic-fed, cage-free eggs

1 cup organic whole milk

GARNISH

½ cup organic cream, whipped (optional)

Preheat oven to 400˚F. Lightly butter pie pan or baking dish.

Combine ingredients in blender or food processor and purée. Pour

into pan and bake 10 minutes, then reduce heat to 350˚F for 50

minutes. Remove from oven, let cool, then refrigerate 2 to 3 hours

to solidify. Serve with a garnish of whipped cream.

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