SAMPLE RECIPES FROM EAT FAT, LOSE FAT
Coconut Corn Soup
Wild Salmon Salad
Brazilian Shrimp Stew
Rib Eye Steak or Lamb Chop with Mustard Cream Sauce
Mango Chicken
Barbequed Beef Ribs
Indian Vegetable Medley with Coconut
Coconut Corn Soup
Serves 6
229 calories per 1 cup serving
1 can whole coconut milk
4 cups chicken stock
1 large can fire-roasted tomatoes
4 ears corn, cut off the cob
1/4 teaspoon cayenne pepper
1/2 teaspoon dried thyme
sea salt and pepper to taste
Place all ingredients in a pot and heat gently to a simmer.
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Wild Salmon Salad
Serves 4
420 calories per serving
2 cups leftover cooked wild salmon or 2 small cans wild salmon
4 stalks celery, finely chopped
4 tablespoons finely chopped onion
2 tablespoons finely chopped dill or cilantro
1/2 cup Mayonnaise
4 tablespoons toasted pine nuts
Sea salt to taste
Brazilian Shrimp Stew
Serves 4
370 calories per serving
juice of 2 lemons
1 onion, finely chopped
1 clove garlic, minced
2 tablespoons white vinegar
½ teaspoon sea salt
1 1/2 pounds fresh large shrimp, shelled and deveined
1 tablespoon fresh cilantro, chopped
1 can coconut milk
sea salt and black pepper
Marinate the shrimp in a mixture of lemon juice, onion, garlic, vinegar and salt for 30 minutes. Place in a saucepan with cilantro, coconut milk and sea salt and black pepper to taste. Simmer, covered, for about 15 minutes until shrimp are cooked through. Serve with Coconut Rice.
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Rib Eye Steak or Lamb Chop with Mustard Cream Sauce
Serves 4
362 calories per serving
2 6-ounce rib eye steaks or 4 4-ounce lamb chops
sea salt and pepper to taste
1 tablespoon lard or Mary's Oil Blend
2 tablespoons Thai Fish Sauce
1 cup sour cream or crème fraiche
1 tablespoon mustard
Rub steaks or lamb chops with salt and pepper. Heat lard in a large cast iron skillet. Cook the steaks or lamb chops for about 5 minutes per side over medium high flame until medium rare. Remove to a heated platter and keep in warm oven while making sauce. Deglaze pan with fish sauce and stir in cream and mustard. Bring to a boil and reduce, stirring, until sauce becomes very thick.
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Mango Chicken
Serves 6
366 calories per serving
This unusual dish from Western Samoa combines the tastes of coconut milk and mango.
1 whole chicken, cut into pieces
1 large onion, thinly sliced
2 mangos, peeled and sliced
2 tablespoons coconut oil or butter, melted
1 teaspoon sea salt
1/2 teaspoon pepper
1/4 teaspoon paprika
pinch nutmeg
grated rind of 1 lemon
1 cup chicken stock
juice of 1 lemon
1 can whole coconut milk
Strew onion slices in a stainless steel baking dish. Arrange the mango slices in a layer on top of the onions and place the chicken pieces (breasts, legs and thighs), skin side up, over the mango. (Use the chicken backs and neck to make chicken stock unless you'd prefer not to, or are having trouble finding these at your local market.) Mix coconut oil, salt, pepper, paprika, nutmeg and lemon rind and brush on chicken pieces. Bake at 350 degrees for about 1 1/2 hours or until chicken is nicely browned.
Remove chicken and mango slices to a heated platter. Pour chicken stock into the pan and bring to a boil, scraping up coagulated juices. Reduce to a simmer and stir in lemon juice and coconut milk. Strain into a saucepan and simmer further to allow the liquid to reduce and thicken slightly.
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Barbequed Beef Ribs
Serves 8
419 calories per serving
2 large racks beef ribs
1 1/2 cups Barbeque Sauce
Brush racks of beef ribs with barbeque sauce and allow to marinate several hours. Cook on the barbeque with the top down over very low flame for about 1/2 hour on each side, brushing occasionally with the marinade. Check frequently to ensure the ribs do not burn.
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Indian Vegetable Medley with Coconut
Serves 6
247 calories per serving
1 medium eggplant, peeled, cubed and salted
3 medium zucchini, seeded, sliced into sticks and salted
1 red pepper, seeded and sliced
1 green pepper, seeded and sliced
3 medium carrots, peeled and cut into sticks
1 cup raw spinach, chopped
1 cup sweet potato, peeled and cut into sticks
1/4 cup Mary's Oil Blend or ghee
2 cloves garlic, crushed
2 teaspoons black mustard seeds
2 teaspoons yellow mustard seeds
2 teaspoons cumin seeds
1 cup coconut cream
1 cup plain organic whole yogurt
Let salted eggplant and zucchini sit for about 1 hour. Rinse and drain in a colander, wrap in a kitchen towel and squeeze out the moisture. Heat ghee or Mary's Oil Blend in large pan and add garlic, mustard and cumin seeds; cover and cook for one minute. Add vegetables and cook, stirring, until vegetables are tender. Add coconut cream and yogurt and cook uncovered, stirring frequently, about 10 minutes until the sauce thickens.
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ADDITIONAL RECIPES NEEDED:
Mary's Oil Blend
Makes 3 cups
119 calories per tablespoon
This wonderful blend of three oils can be used in salad dressings or as a cooking oil. When used for cooking, flavors come through beautifully, and the blend does not burn as easily as pure coconut oil. In salads, it provides all the benefits of coconut oil and does not have the strong taste of olive oil. In mayonnaise, it provides firmness when chilled. Be sure that the sesame oil you purchase is truly expeller expressed or cold-pressed, since the very high temperatures used during processing destroy the unique protective antioxidants in sesame oil. Since we use this blend in many recipes, we suggest you make enough to have on hand whenever you need it.
1 cup coconut oil, gently melted
1 cup expeller-expressed or cold-pressed sesame oil
1 cup extra virgin olive oil
Mix ingredients together in an airtight glass jar and store at room temperature.
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Mayonnaise
Makes about 1 cup
99 calories per tablespoon
Mary's Oil Blend is perfect for mayonnaise--it provides the benefits of coconut oil, including firmness when refrigerated, and does not have the strong taste of olive oil. If you do not want to make your own mayonnaise, an excellent commercial brand is Delouis Fils, available in the refrigerated section of many specialty stores and gourmet markets. Note that commercial mayonnaise is about 110 calories per tablesoon; by using Mary's Oil Blend with coconut oil, we reduce the caloric value slightly.
1 whole egg, at room temperature
1 egg yolk, at room temperature
1 teaspoon Dijon-type mustard
1 1/2 tablespoons fresh lemon juice
1 tablespoon Homemade Whey, optional
Sea salt and and freshly ground black peppe to taster
¾ cup Mary's Oil Blend
Place egg, egg yolk, mustard, salt and lemon juice and whey in your food processor. Process until well blended, about 30 seconds. With the motor running, add the oil blend drop by drop (some food processors have a hole at the bottom of the cylindrical part that does this automatically). Taste and check seasoning. You may want to add more salt and lemon juice. If you have added whey, let the mayonnaise sit at room temperature, well covered, for 7 hours before refrigerating. With whey added, mayonnaise will keep several months and will become firmer over time. Without whey, mayonnaise will keep, refrigerated, for about 2 weeks.
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Homemade Whey
Makes 2 ½ cups whey and 1 ½ cups cream cheese
1 quart good quality plain whole yogurt or kefir OR 1 quart raw milk that has been allowed to sour and separate
Note: To separate and sour raw milk, place in a glass container, cover, and leave at room temperature for several days--it may take up to 5 days--until the milk has clearly separated into curds and whey.
Line a colander or large strainer with a kitchen towel and set it over a bowl. Place yoghurt, kefir, or separated raw milk in the towel-lined colander or strainer, cover with a towel or plate, and leave overnight. The whey will drip into the bowl . The next day, tie up the ends of the towel with string and suspend it by tying it to a spoon set across a deep container. Transfer the whey that has already accumulated in the bowl to a jar and refrigerate. Additional whey will drip out of the towel over the next day or two--add this to the jar. Remove the cream cheese from the towel and store in the refrigerator. The whey will keep for many months and the cream cheese will keep for about 2 weeks.
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Coconut Rice
Serves 8
332 calories per serving
4 tablespoons butter, ghee, or Mary's Oil Blend
3 cardamom pod
2 cups long-grain brown rice
1 can whole coconut milk
2 1/2 cups chicken stock
1/2 teaspoon sea salt
Pinch saffron (optional)
Warm butter in a heavy, flameproof casserole over medium heat. Open cardamom pods and add seeds to the casserole. Add rice to casserole and sauté, stirring constantly, until rice begins to turn whitish or milky. Pour in cocnut milk and chicken stock, add salt and saffron, and bring to a rolling boil. Boil, uncovered, for about 10 minutes, or until water has reduced to the level of the rice. Reduce heat to lowest setting, cover pot tightly, and cook for at least 1 1/2 hours, or as long as 3 hours, if possible. Do not remove lid during cooking.
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Thai Fish Sauce
Look for higher-grade sauce in glass bottles, sold in both upscale markets and Asian markets
In stores: Thai Kitchen fish sauce
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Barbeque Sauce
Makes 1 1/2 cups
19 calories per tablespoon
3/4 cup Teriyaki Sauce
3/4 cup naturally sweetened ketchup
In a medium bowl, whisk together all ingredients.
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Teriyaki Sauce
Makes 3/4 cup
23 calories per tablespoon
1 tablespoon freshly grated ginger
3 garlic cloves, crushed
1 tablespoon toasted sesame oil
1 tablespoon rice vinegar
1 tablespoon raw honey
1/2 cup naturally fermented soy sauce
In a medium bowl, whisk together all ingredients.
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