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SMARTFAT
Eat More Fat.
Lose More Weight.
Get Healthy Now.
30-DayMeal Plan
with 50Recipes
QuickStartGuide
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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, CNSis a physician, nutritionist,
author, trained chef, and award-winning patient educator. His coauthor, Jonny
Bowden, PhD, CNS,is a board-certified nutritionist with a masters degree in
psychology and is the bestselling author of fourteen health books including Te
Great Cholesterol Mythand Te 150 Healthiest Foods on Earth.
ogether they have created the only program youll 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. Te Smart Fat Solution is their
answer to two of the most baffling questions of the decade: Why is weight loss such anelusive 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 getand stayhealthy? How can I have more energy? Why cant I lose
weight? What should I eat?
Tose are the questions we hear most oftenand between the two of us weve probably
heard them thousands of times. After years of working with popular diets, closelyobserving what workedand more important, what didntwe think we finally found
the answer. Its an optimal eating plan that features high levels of beneficial fata high
fat diet if you willcombined with three critical elements sadly missing from other
eating plans: the right amount of fiber, the right kindof protein, anda healthy dose of
anti-inflammatory and antioxidant nutrients. Tats the Smart Fat Solution.
We put together this quick start guide to get you ready to jump into the full thirty-day
program once our book, Smart Fat, goes on sale in January. Tis guide will get you
started on getting smart about fat, which is the single most misunderstood source of
calories on the planet. Youll learn what smart fat is,and youll learn how to harness its
amazing properties. (Get ready to unlearn a lot of what you think you already knowabout good fat and bad fat.)
Well teach you to smart-fat your meals (youre going to lovedoing 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 jump-start guide and youll be ready to implement our Smart Fat Solution
Tirty-Day Plan the moment your copy of the book arrives.
And youll be all the healthier for it until then!
Lets get started!
What most people dont know about smart fats is that they are your best friendin the war
against belly fat. Tats right, the very macronutrient youve been told to avoidfat
actually helpsyou lose weight when you use it the right way! Fat also helps balance your
hormones, andit provides the most efficient source of energy on the planet. Te trick is to
eat the right kind of fatsmart fat. Were 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 ber every day
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All you have to remember are three numbers: 5, 5, and 10:
Youll 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 youre wondering).
You wont 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 (well explain what that is in a minute), and 10 servings of fiber. Every
day. Tats the framework for your daily diet. Its that easy.
What youre aiming for is a daily intake that you can configure based on your needs
and wants. Te Tirty-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, youll want 5-5-10
to be second natureand with a little practice, it will be.
Te lists below will give you an idea of what your breakfast, lunch, dinner, and snacks
can look like. You dont 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 Tirty-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 Day
Have at least five servings of smart fat a day. You can configure them in your diet any
way you like. For example, lets 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. (Weve included the number of grams just in case youre interested
but you dont 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 Day
All of us have a protein numberthe 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 dont get enough protein. Its shocking but true. We recommend thatyou 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, youll easily meet this goal. Lets be clear, though,
that 20 grams is a minimum per meal, not a maximum. Even if youre having a salad for
lunch, its easy enough to up the protein content by just adding some chicken, fish, or
even beans!
But were not talking about just any old kind of protein.
o get the real benefits of the Smart Fat Solutionand there are manyplease remember
that the only protein we endorse is what we call clean protein. When protein meets our
definition of clean we dont worry at all about whether or not its lean. (In fact, its only
when you cant get clean protein that you should default to lean protein. If your protein
is clean, theres no need to worry about the fat in it. If its the opposite of cleanwhat we
call mean proteinthen you should definitely trim the fat!
an avocado (14 grams)
1 ounce (handful) of nutsour 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 sh, 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 meatsplus, anything with added nitrates,
hormones, or chemicals. Tats 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 neednt memorize any of this, nor do you
need to worry about grams or ounces. Tink instead of servingsthe 5-5-10
program is the only template you need. As before, weve included the number of
grams and ounces for those who might be interested, but its nothing you really
need to worry about.
You may be surprised to find a lot of animal protein on this list, foods that you
arent used to eating or preparing. But remember: were not telling you to consumeanimal foods five times a day (though you certainly could, provided that it was
clean). What we are telling you is to eat five servings ofproteina day. Tat (clean)
protein can come from any sourcenot just animal foods.
Its even possible to follow this program as a vegetarian. Both of us follow this
program, yet Steven doesnt eat red meat at all and Jonny eats it frequently!
Fiber: Pick Ten (10) a Day
Fiber should come from vegetables, fruits, beans, nuts, seeds, a small portion of
whole (unprocessed) grains (optional), and perhaps a fiber supplement.
Some foodslike avocadoare 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)
1 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)
of a Hass, or California, avocado (5.9 grams)
of a Florida avocado (4.3 grams)
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)
Youre going to aim for at least30 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 Stevens 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.
Vegetables
Most vegetables have about 1 gram of fiber per serving or 3 grams of fiber per cup.
By eating a mere 2 cups of vegetableswhich can easily be consumed at one meal
youve just consumed 2 of the recommended 10 servings.
Beans and Legumes
Te real fiber heavyweights are beans and legumes. Tough 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 legumesa tiny amount, really
counts as 2.5 of your 10 fiber servings! If beans upset your stomach, then you likely
dont tolerate the lectins that beans contain. (Lectins are sugars that some people just
dont 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:
Fruit
An average serving of fruit has 3 grams of fiber, or a single serving of fiber.
Here are some examples:
Select Grains
We are not huge fans of grains for many reasons, but its certainly possible to include
moderate amounts of certain grains providing you have no sensitivity to them.
(Many people do!) Te 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:Dont 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 bettergrains present
food-intolerance challenges for many people, and they increase blood sugar levels in
nearly everyone.)
We feel its 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)
cup raspberries (2.9 grams) 1 cup halved strawberries (3 grams)
1 cup sliced peaches (2.8 grams)
1 cups cubed pineapple (3.3 grams)
1 cup steel-cut oats, cooked (equivalent to cup uncooked) (4 grams)
cup quinoa, cooked (5 grams) (counts as two servings)
cup brown rice, cooked (2.6 grams)
cup wild rice, cooked (3 grams)
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Te foods that are the most harmful do two things that are extremely detrimental to
both your waistline and your health: they increase inflammation andthey worsen blood
sugar control. Tese are the foods that cause accelerated aging, andwith the possible
exception of an occasional treatyoull want to avoid them.
Te 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 youll discover in Smart
Fat, flour and sugar have the same effect on blood sugar levels. Not good!
Te second group are foods that increase inflammation. op of the list? Once again,
flour and sugarthis 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,well 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 ve or six days every week.
Get at least seven to eight hours of good quality sleep each night.
Share love and aection daily. (Hint: in addition to making other people feel good,itll lower your stress hormones!)
Have purpose and challenge every day.
Summary
So 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, well outline the next steps in
vivid detailthe two phases of the Smart Fat Solution Tirty-Day Plan.
Following our 5-5-10 framework right now, over the next few weeks, will set you up for
success when youre ready to dive into the Tirty-Day Plan.
Good luck! And well see you in January!
What You Shouldnt Eat
Beyond Diet, What Is Smart for Life?
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Recipe Guide
Holiday Ham DinnerGreen Salad with Yam and PecansSlow-Cooker Glazed Ham
Herbed Lentils with Feta
Roasted Balsamic Haricots Vert with Shallots
Warm Spiced Poached Pears
Mushroom-Spinach Sou MealCherry Tomatoes Topped with Cauliower Puree and Parsley
Mushroom and Spinach Sou
Mashed Sweet PotatoesBroccoli and Red Bell Pepper with Smart Lemon-Butter Sauce
Apple and Raspberry Crumble
Holiday Roast Beef DinnerZesty Festive Carrot Orange Soup
Whole Grain Mustard Tenderloin Roast
Wilted Tomato and Cheddar Potato Pancakes
Steamed Artichokes with Lemon Shallot Dip
Seafood Holiday DinnerAvocado and Shrimp CocktailButternut Squash Soup with Ginger and Fennel
Almond Crusted Sole Stued with Crab
Roasted Brussels Sprouts, Red Onions, and Pecans
Suggested Dessert: Dark Chocolate
Turkey DinnerBrined and Roasted Turkey
Cranberry Sauce with Orange and Blueberries
Butternut Squash Stued with Wild Rice, Quinoa, Mushrooms, and Pecans
Whipped Cauliower, Potatoes, and Roasted Garlic
Mushroom Gravy
Pumpkin Pudding
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Holiday Ham Dinner
Green Salad with Yam and PecansSERVES 4
TO ROAST YAM (MAY BE DONE 1 DAY
AHEADREWARM BEFORE ADDING
TO SALAD):
1 scant tablespoon extra-virgin olive oil
teaspoon cinnamon
teaspoon allspice
teaspoon salt
1 large garnet yam or sweet potato,
peeled and diced into 1-inch cubes
SALAD:
6 cups hearty mixed seasonal salad greens
cup grated carrots
1 small crisp red apple, unpeeled, cored,
and thinly sliced, such as honeycrisp
or Braeburn
cup pomegranate arils (seeds), optional
cup golden raisins, optional
cup toasted pecans, lightly chopped
DRESSING:
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 375F.
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
cup juice-sweetened apricot jam
(no added sugar)
cup 100% pure maple syrup1 tablespoon Dijon mustard
teaspoon ground cloves
1 4- to 5-pound cured, semi-boneless ham
Herbed Lentils with FetaSERVES 4
1 tablespoon extra-virgin olive oil
small sweet onion, finely diced
1 medium carrot, peeled and sliced thinly
1 cup dried organic green lentils
1 bay leaf
teaspoon salt
2 tablespoons extra-virgin olive oil
1 tablespoon freshly squeezed lemon juice
1 teaspoon lemon zest
teaspoon cayenne pepper, or to taste
teaspoon freshly ground pepper
1 small clove garlic, minced
1 roasted red bell pepper, diced*
2 tablespoons minced fresh parsley,
thyme, or a combination.
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 moistdo 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 saut 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
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, 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 o
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
1 pounds haricots vert, stems removed,
or trimmed green beans
4 to 6 shallots, sliced lengthwise
and separated
4 large cloves garlic,
crushed and quartered
2 tablespoons extra-virgin olive oil
teaspoon salt
teaspoon cracked black pepper
2 tablespoons balsamic vinegar
Warm Spiced Poached PearsSERVES 4
3 cups pear nectar (available in health food
stores and many large grocery chains)
1 cup water
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
Preheat oven to 425F.
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 Sou Meal (Serves Four)
Cherry Tomatoes Topped with Caulifower Puree and Parsley
This is a cheerful and tasty appetizer for a holiday party.
PREPARATION TIME: 20 MINUTES MAKES 40 BITE-SIZED APPETIZERS
medium head cauliflower,
cut into 1-inch pieces
1 tablespoon virgin olive oil
medium sweet onion, diced
teaspoon sea salt
teaspoon ground black pepper
2 tablespoons organic sour cream
2 tablespoons Parmesan cheese,
finely grated
1 Tbsp organic butter, melted 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 Sou
People think of sous as being hard to prepare, but truly they can be easy to makeand they are delicious. The spinach adds
structure and keeps the sou 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
teaspoon sea salt
teaspoon ground black pepper
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 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 saut 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 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 400F. Heat a saut 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 intovegetable mixture.
(continued next page)
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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 Comt)
7 egg yolks
7 egg whites
GARNISH
2 tablespoons sliced almonds
2 tablespoons Parmesan cheese, grated
Mashed Sweet Potatoes
Piped on a plate, sweet potatoes are colorful and elegant. It is a wonderful alternative to the traditional mashed potatoes with
extra avor, nutrients, and ber.
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
teaspoon sea salt
teaspoon ground black pepper
teaspoon curry powder
1 cup organic milk
(nonfat, 2%, or whole milk)
Preheat oven to 400F. 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 of the egg whites with
the vegetable mixture. Then fold the vegetable mixture with the
remaining egg whites. Combine the two and fold together. If you
over mix the whites and veggies together, youll lose the air and the
souffl wont rise, but it will still taste delicious. It is fine to see some
small clumps of egg whites.
Coat a souffl 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,
dont 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 Sauce
A 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 tablespoon extra-virgin olive oil
1 tablespoon organic butter
tablespoon grated organic lemon rind
tablespoon lemon juice
1 medium garlic clove, minced
teaspoon dried thyme
teaspoon sea salt
Apple and Raspberry CrumblePREPARATION TIME: 15 MINUTES BAKING TIME: 15 MINUTES SERVES 4
cup water
cup maple syrup
3 medium gala apples, cored and cut
into -inch cubes with skin
teaspoon cinnamon
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
cup sliced almonds
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.
Preheat oven to 375F.
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 saut 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 SoupSERVES 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)
teaspoon ground coriander
teaspoon cayenne pepper
3 scant cups low-sodium chicken broth
Juice of 1 large naval orange1 tablespoon organic
frozen orange juice concentrate
2 teaspoons orange zest
Salt and black pepper, to taste
1 tablespoon freshly squeezed lemon juice
Optional garnishes: 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 425F.
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)
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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
cup shredded sharp cheddar cheese
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 135F 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 saut 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 -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.
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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
teaspoon black peppercorns
cup chopped celery
DI P
cup plain Greek yogurt
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
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
doesnt 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 of the dip.
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Seafood Holiday Dinner
Avocado and Shrimp Cocktail
This is an easy-to-prepare appetizer with terric avor that can even make a light lunch.
PREPARATION TIME: 10 TO 15 MINUTES SERVES 4
1 medium tomato, sliced thinly
sweet onion, cut into thin slices
teaspoon sea salt
teaspoon ground black pepper
2 tablespoon parsley, chopped
2 tablespoon fresh cilantro, chopped
2 tablespoon extra-virgin olive oil
1 medium lime, juiced
teaspoon hot sauce
(to taste: to 1 teaspoon)
1 pound extra-large shrimp,
cooked, peeled, and deveined,
cut into 1-inch pieces
2 medium Haas avocados
(or 1 Florida avocado),
cut into -inch slices
Butternut Squash Soup with Ginger and Fennel
This 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
teaspoon sea salt
2 cups fennel bulb, chopped,
(tiny roots at base and stems to be
removed and discarded)
1 tablespoon ginger root, peeled and grated
teaspoon curry powder
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.
Preheat oven to 400F.
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
saut another 3 to 4 minutes. Add white wine to deglaze and sautanother 2 to 3 minutes with an occasional stir until fennel is tender.
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21
cup dry white wine
1 cups vegetable broth
1 cup organic half-and-half
GARNISH
Fresh fennel sprigs
Almond Crusted Sole Stued with Crab
Elegant yet simple. If you cant nd fresh sole, OK to substitute any white sh llets, such as cod. Its critical to ensure the sh
is fresh; it should smell like the ocean, not shy. Likewise, the crab should smell fresh; if you cant nd fresh smelling crab, OK
to substitute with diced shrimp.
PREPARATION TIME: 20 TO 30 MINUTES BAKING TIME: 20 MINUTES SERVES 4
1 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)
teaspoon sea salt
teaspoon ground black pepper
1 teaspoon thyme
1 large organic-fed, free-range egg
pound canned refrigerated crab
(or fresh crab meat if available, and if
crab isnt fresh, use diced raw shrimp)
medium red onion, finely diced
2 green onions, finely chopped
2 tablespoon virgin olive oil
2 tablespoon orange juice
teaspoon sea salt
1 tablespoon Dijon mustard
GARNISH
1 lemon, cut into thin slices
Preheat oven to 400F.
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 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 of crab mixture inside of each fish fillet.
Place the stuffed sole fillets into a baking dish coated with almond
oil. Bake at 400F for 20 minutes, until fish is flaky. Garnish with a
wedge of lemon.
Combine squash and onion-fennel saut 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.
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Roasted Brussels Sprouts, Red Onion, and Pecans
Roasting Brussels sprouts makes them taste sweeter and more avorful.
PREPARATION TIME: 10 TO 15 MINUTES BAKING TIME: 45 TO 60 MINUTES SERVES 4
1 pounds Brussels sprouts,
ends trimmed and yellow leaves
removed, sliced in half
medium red onion, thinly sliced
2 tablespoon pecan oil (or virgin olive oil)
teaspoon sea salt
teaspoon ground black pepper
1 teaspoon Italian seasoning
cup pecans, chopped
2 tablespoon organic salted butter
Preheat oven to 400F.
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 350F, and stir in chopped pecans and butter. Serve
immediately.
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Turkey Dinner
Brined and Roasted Turkey
Serve your loved ones a succulent turkey with moist meat and fabulous avor. 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 andprovides a avorful moist delight.
One 16- to 20-pound fresh whole turkey,
giblets and neck removed from cavity
BRINE SOLUTION INGREDIENTS
2 cups dry white wine
1 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
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 450F.
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 350F and continue to cook for
2 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
170-175F (if you are using stuffing, the stuffing temperature should
be between 160F and 165F, no less than 160F) and the turkey
should be golden brown. The breast does not need to be checked
for temperature. If turkey is below 170F, baste turkey with panjuices using a pastry brush, and return turkey, legs first, to the oven.
Cook and baste every 20 to 30 minutes, until temperature is
170-175F.
(continued next page)
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Cranberry Sauce with Orange and Blueberries
This is a colorful, avorful, 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 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.
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Butternut Squash Stued with Wild Rice, Quinoa, Mushrooms, and Pecans
Lovely side dish for a holiday.
PREPARATION TIME: 30 TO 40 MINUTES BAKING AND COOKING TIME: 1 HOUR S ERVES 10 TO 12
1 cup wild rice, 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
teaspoon sea salt
teaspoon ground black pepper
2 cups of broccoli flowerets, sliced
2 tablespoon white wine (or broth)
1 cup pecans, chopped
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 saut 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, dont brown.
Combine the cooked wild rice and quinoa with sauted 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 350F for 15 minutes.
To serve, spoon the extra rice veggie mix on a platter, and servestuffed squash over the rice-veggie mix. Garnish with parsley and
cranberries.
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Whipped Caulifower, Potatoes, and Roasted Garlic
Cauliower and roasted garlic makes a terric addition to regular mashed potatoes.
PREP TIME: 45 MINUTES SERVES 10-12
1 head of elephant garlic
1 tablespoon virgin olive oil
2 pounds baby potatoes, cut in half
(scrubbed and any dark areas peeled
away, leaving half the skin)
2 medium heads of cauliflower,
cut into 1-inch pieces
4 tablespoon organic butter
cup organic sour cream
1 teaspoon sea salt
teaspoon ground black pepper
Mushroom GravyPREPARATION TIME: 15 MINUTES SIMMERING TIME: 20 MINUTES8 SERVES 10 TO 14 (MAKES 4 CUPS)
2 tablespoon extra-virgin olive oil
2 medium sweet onions, diced
4 cups mushrooms, minced
teaspoon sea salt,
teaspoon ground black pepper
1 cup red wine1 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 cup of juice,
then use 1 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.
Preheat oven to 350F.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.
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Pumpkin Pudding
Move over, pumpkin piethis tastes even better!
PREPARATION TIME: 10 MINUTES (WITH FOOD PROCESSOR OR BLENDER) BAKING TIME: 60 MINUTES
SERVES 6
15 ounces canned pumpkin pure,
unsweetened
cup maple syrup
teaspoon sea salt
1 teaspoon ground cinnamon
1 tablespoon candied gingerroot, minced
teaspoon ground cloves
Dash of ground cayenne pepper
6 large organic-fed, cage-free eggs
1 cup organic whole milk
GARNISH
cup organic cream, whipped (optional)
Preheat oven to 400F. Lightly butter pie pan or baking dish.
Combine ingredients in blender or food processor and pure. Pour
into pan and bake 10 minutes, then reduce heat to 350F for 50
minutes. Remove from oven, let cool, then refrigerate 2 to 3 hours
to solidify. Serve with a garnish of whipped cream.