CHAPTER 3

Fat Flush Vegetables

When diet is wrong, medicine is of no use.
When diet is correct, medicine is of no need.

–ANCIENT AYURVEDIC PROVERB

Vegetables in all hues and shades are loaded with healing phytonutrients and antioxidants to revitalize health. Little did we know that when our mothers told us to “eat our vegetables,” it was some of the best advice we’d receive in our entire lives. Study after study has confirmed that people who eat more vegetables than other folks have a lower risk of developing chronic diseases and stand a good chance of maintaining a high quality of life well into their senior years.

From asparagus to zucchini, vegetables offer us a wealth of vitamins, fiber, and minerals, all of which are necessary for our well-being. Because our bodies can’t stockpile these nutrients, we need to eat a variety of vegetables every day to ensure optimal health. A recent study by the National Cancer Institute found that Americans are indeed eating more vegetables than they did 25 years ago. Sadly, at least one-fourth of those additional vegetables are french fries.

Obviously, you won’t find fried potatoes among the Fat Flush vegetables in this chapter. However, you will find a delicious assortment of Mother Nature’s bounty—vegetables that will help you maintain a healthy weight, reduce your risk of heart disease and diabetes, and offer protection against cancer. By decorating your dinner plate with a rainbow of vegetables (like leafy greens, squash, beets, and purple produce), you’ll fortify your body with the colorful pigments that give vegetables their antioxidant, disease-fighting power. In total, plant foods contain over 5,000 antioxidants, including anthocyanins in purple green beans and eggplants, sulforaphane in broccoli, flavonoids in cabbages, and lycopene in tomatoes, all of which are potent anti-inflammatories, help protect the heart, and stave off aging.

The 12 vegetables discussed in this chapter were chosen because they are Fat Flush superfoods and provide a healthy balance of green, orange, and red or purple “pigment power.” If you mix and match these nutritious plant foods and eat generous daily portions as detailed in the New Fat Flush Plan, you’ll begin to notice a number of exciting side effects. Water retention will be a thing of the past, your cellulite will start to disappear, your skin will take on a healthy glow, and those snug clothes in your closet will suddenly fit like a glove. Better still, your blood tests will make you and your doctor smile!

ASPARAGUS

First cultivated in Greece about 2,500 years ago, asparagus offers a delicate, Fat Flush flavor and tender texture. Originally, asparagus was used by the ancient Greeks and Romans to relieve toothaches and prevent bee stings, but today it is well known as a diuretic. This vegetable’s ability to fight water retention comes from the fact that it is high in potassium and low in sodium and contains an amino acid called asparagine. This trio also helps prevent fatigue by neutralizing ammonia, a substance that can build up in our bodies during the digestive process.

While asparagus may be considered a luxury vegetable, it pays for itself in nutritional benefits. Asparagus contains a special carbohydrate called inulin that is not digested but helps feed the friendly bacteria in the large intestine. When we consume inulin regularly, these friendly bacteria proliferate, keeping the intestinal tract clear of unfriendly bacteria. In addition, asparagus is an excellent source of glutathione, an important anticarcinogen, and rutin, a substance that protects small blood vessels from rupturing.

There’s more good news. Asparagus provides vitamins A and C, potassium, phosphorus, and iron. It’s also a good source of fiber, the B-complex vitamins, and zinc. These delicate spears are also high in folic acid, which has been shown to reduce the risk of heart disease. Researchers believe that consuming 400 micrograms of folic acid per day would decrease the heart attack rate in the United States by 10 percent. Just one serving of asparagus provides over half of this recommended amount.

Recommended Usage

At least a half-cup to one-cup serving of asparagus per week.

Just the Facts

♦   Asparagus is a member of the lily family. While there are approximately 300 varieties of asparagus, only 20 of them are edible.

♦   Female asparagus stalks are plumper than male stalks and can grow as much as 10 inches in one day.

♦   The color of an asparagus spear, not its thickness, determines how tender it will be. Deep green or pure white spears are usually the most tender.

♦   White asparagus is not a different variety from the traditional green; it is simply grown in darkness. Green asparagus has a higher vitamin content than the white.

Boost the Benefits

♦   When you’re shopping, look for straight asparagus stalks with firm stems of equal thickness. The tips should be tight, come to a point, and be deep green or purplish in color. Partially open or wilted tips are a hint that the asparagus is past its prime. Avoid asparagus that is excessively dirty or sandy.

♦   To ensure freshness, select asparagus that has been kept refrigerated or displayed upright in trays of cold water.

♦   The size of the stalk is not a measure of quality, but rather personal preference. While asparagus is usually found in bundles, you may see it sold loose. If so, select spears of the same size to ensure even cooking.

♦   To prevent rapid spoiling, always unband asparagus spears before storing them. Wrap the ends in a damp paper towel, place the spears in a plastic bag, and store the asparagus in your refrigerator.

♦   Since folate is destroyed by exposure to light, make a place in the back of the refrigerator for asparagus.

♦   While asparagus will keep for four or five days in the refrigerator, its flavor will diminish with each passing day. It’s best to prepare and eat it the day you buy it.

Be a Fat Flush Cook

♦   When you’re planning your menu, keep in mind that trimming and cooking causes asparagus to lose about half its total weight. A pound of asparagus serves two people as a main dish; three or four people as a side dish.

♦   Before cooking, snap off the tough bottom end of each asparagus stalk. But don’t throw away those ends. Peel them and toss them in a pot of soup.

♦   You can buy a special asparagus steamer that holds the stalks upright while they cook. However, you may use any tall, lidded pot or a collapsible vegetable steamer placed in a large skillet.

♦   Cook asparagus quickly, or it becomes limp and discolored and takes on a bitter taste. Five to ten minutes should do the trick. To test for doneness, try to pierce the bottom of a stalk with the end of a paring knife. If the knife goes in, the asparagus is ready.

♦   For a different twist, add a clove of garlic, a slice of onion, or a lemon wedge to the water when you’re cooking asparagus.

♦   After cooking, let the asparagus spears drain on a paper towel for a minute before serving. If you plan to serve the asparagus cold, rinse it with cold water right away to stop the cooking process.

♦   Are you tired of plain scrambled eggs? Add a bit of chopped asparagus to give them color and flavor.

THINK TWICE!

IT’S BEEN SAID . . .

DEBRA F., CALIFORNIA

BEETS

Beets are one of the most regenerative foods for your body. It’s hard to keep up with their ever-expanding list of benefits, which seems to grow longer by the day. Beets aid digestion, thin the bile, cleanse the liver, alkalize the blood, and even improve cognitive function and sports performance. The Green Med Info database lists beets’ therapeutic actions as antihypertensive, lipid-lowering, detoxifying, anti-inflammatory, antioxidant, antibacterial, hepatoprotective, neuroprotective, and anticancer—which is quite the résumé for one food group.

Beets are rich in potassium, manganese, copper, magnesium, phosphorous, vitamin C, iron, folate, vitamin B6, nitrates, and fiber—among others. Their carotenoid pigments (betalains) have a number of benefits as well. Beet greens and yellow beetroots are rich in lutein and zeaxanthin, which benefit your eyes and nervous system. The betalains partner with glutathione to help your body detox. The fiber in beets helps prevent constipation, and their nitrates boost endurance. Just one single dose of beet juice has been shown to improve cognitive function.

If you’re concerned about weight loss, beets are your best friend because of their benefits for your liver and gallbladder. First, beets are rich in betaine, which thins the bile and helps prevent gallstones. Betaine is a derivative of choline and is found in the peel and fleshy part of the beet. Betaine is also a rich source of hydrochloric acid and triggers the release of bile by your gallbladder—which, it is hoped, you still possess. Betaine is known for its ability to reduce homocysteine levels by conversion to methionine. Homocysteine is a toxic amino acid that increases your risk for cardiovascular disease and osteoporosis. Betaine also increases serotonin, which can boost mood.

Beets help build strong bile. What does bile have to do with losing weight? Bile is responsible for breaking down fats so they can be used for fuel, instead of padding for your hips and thighs. And bile requires the assistance of your gallbladder.

The gallbladder is a muscular pear-shaped organ next to your liver. Your liver produces about 1 to 1½ quarts of bile per day, which it makes from cholesterol. Your liver sends bile to your gallbladder for storage and concentration. Adding bile to the food in your gut is like adding soap to your dishwater—it breaks down and disperses the fat. When fats pass from your stomach into your intestine, your gallbladder receives a message to release bile in order to emulsify the fats, which prepares them for further processing by the pancreatic enzyme lipase. Once bile is used up, your liver must produce more of it, and it uses cholesterol for this. Therefore, beets help optimize cholesterol levels.

When bile is insufficient or too thick and “sludgy,” oversized fat globules make their way into your bloodstream. Because they’re not properly broken down, your body can’t use them for fuel, so it stores them in fat cells instead . . . helloooo cellulite. Bile is also a powerful antioxidant that helps detoxify your liver.

Bile acids have multiple functions such as increasing the metabolic activity of brown fat, flushing little gallstones out of the liver, improving insulin sensitivity, stimulating the production of active thyroid hormone in fat cells, and helping your body absorb calcium, iron, and fat-soluble vitamins A, D, E, and K. The latest research shows that bile acids also trigger regeneration in damaged areas of the liver.

Beets are not a substitute for bile acids, but their betaine does stimulate and protect your liver and bile ducts.

If you’ve had your gallbladder removed, building up your bile is even more important. Gallbladder removal is one of the most common surgeries in the United States today. Without a gallbladder to store bile, the bile continuously trickles into your intestine regardless of whether you’ve consumed fat. Then, when you do consume a fatty meal, there is no reserve, and over time this can result in packing on the pounds, as well as developing nutritional deficiencies.

The last way beets can help you is by acting as a bile sequestrant. A significant portion of spent bile acids is reabsorbed by your body, from your intestine back into your bloodstream, along with the toxins bound to them. Beets come to the rescue! Many vegetables are natural “bile sequestrants,” meaning they bind to bile acids in your intestine and prevent their reabsorption so they can be eliminated via your stool. A USDA study compared the bile-binding potential of various veggies—cabbage, cauliflower, mustard greens, broccoli, kale, and several others—and beets topped the list.

Recommended Usage

♦   Beets are delicious juiced or grated raw onto salads.

♦   Beet greens are delicious sautéed like spinach—and like spinach, they wilt down quickly, so be careful to not overcook them.

♦   Beets lend themselves well to pickling. Try beets pickled in apple cider vinegar and paired with hard-boiled eggs for a healthy snack.

♦   What about a shredded beet slaw with citrus dressing? Beets and oranges are a match made in heaven.

♦   Try simmering beets and tomatoes in stock, and puree for a colorful, antioxidant-rich winter soup. Or make “borscht,” a classic European beet soup with dozens of variations.

♦   Puree beets into hummus for added color and nutrition.

♦   Beet puree added to “red velvet” chocolate cake creates a more nutritious (and moister) dessert.

Just the Facts

♦   Traditionally, beets were used as a folk remedy for liver disorders.

♦   Beet greens and stalks were originally consumed like chard. Then around 1542, the root part of the beet was cultivated in either Germany or Italy. Early beetroots were shaped more like parsnips than the bulbous forms seen today.

♦   Because beets and beet juice are alkaline, they help alkalize your blood.

Boost the Benefits

♦   Beet leaves last only a few days in your fridge, but the roots can stay fresh for two or three weeks. It’s best to store them separately.

♦   Steaming beetroot significantly improves its bile acid–binding capacity.

Fat Flush in Action

♦   Beet kvass is a beverage made by fermenting beets in water. Kvass has all the benefits of beets with none of the sugar—plus the added benefit of lactic acid bacteria. Sally Fallon’s famous Nourishing Traditions cookbook has an easy recipe for beet kvass, and all you need are a few beetroots, sea salt, water, and a little natural whey or sauerkraut juice to kick off the fermentation process.

Be a Fat Flush Cook

♦   Beets rapidly lose their pigments when cooked. The red betalains in beets are far less heat stable than red anthocyanin pigments in red cabbage. In order to preserve these beneficial pigments, cut beets into quarters (with the skin intact) and steam them for no more than 15 minutes, or roast them for up to 1 hour.

THINK TWICE!

Fat Flush Fun

♦   Beet juice is being investigated as an aid for altitude sickness. The nitrates in beets convert to nitric oxide, which relaxes blood vessels and makes it easier for your body to function in low-oxygen conditions.

IT’S BEEN SAID . . .

SALLY FALLON MORELL

BROCCOLI

A close relative of cauliflower, broccoli has been part of the American diet for over 200 years. Yet it wasn’t until a 1930s radio campaign championing the benefits of broccoli that the public really caught on to this highly nutritious vegetable. Not only does broccoli provide a variety of textures, from soft to crunchy, but it also hits the jackpot as a Fat Flush food. Iron, vitamin C, potassium, fiber—broccoli has all these and more! Munching on broccoli gives you abundant amounts of folic acid, calcium, and vitamin A.

Like other cruciferous vegetables, broccoli gives a boost to certain enzymes that help detoxify the body. Detoxification contributes to weight loss while helping to prevent cancer, diabetes, heart disease, osteoporosis, and high blood pressure. Worried about your cholesterol? Broccoli is known to contain a certain pectin fiber that binds to bile acids and keeps cholesterol from being released into the bloodstream. Does diabetes run in your family? At the USDA’s Human Research Laboratory, a diabetes expert found that the chromium in broccoli may be effective in preventing type 2 diabetes by maintaining stable blood sugar levels.

In other research, at Johns Hopkins University, sulforaphane, a chemical found in broccoli, was found to kill H. pylori, bacteria that cause stomach ulcers and stomach cancers. Sulforaphane even destroyed those strains of the bacteria that had become resistant to antibiotics. Broccoli is also a good source of folic acid, which scientists now believe serves as a defense against Alzheimer’s disease. In addition, broccoli has been singled out as one of the few vegetables that significantly reduce the risk of heart disease.

How’s that for a deal? For just pennies per serving, broccoli serves up a feast of fat-flushing properties and helps keep you lean, strong, and healthy!

Recommended Usage

At least three to five cups of broccoli per week.

Just the Facts

♦   The word broccoli comes from the Latin word brachium, which means “strong arm” or “branch.”

♦   Some broccoli hybrids include broccolini, a cross between broccoli and Chinese kale; broccoflower, a cross between broccoli and cauliflower; and purple broccoli, a cousin of broccoli, which looks like small heads of purple cauliflower.

♦   Ounce for ounce, broccoli offers more vitamin C than an orange and as much calcium as a glass of milk. One medium spear has three times more fiber than a slice of wheat bran bread and over 1,000 IUs of vitamin A.

♦   Broccoli sprouts are tiny three-day-old plants that resemble alfalfa sprouts and have a peppery flavor. Researchers estimate that, depending on their age, broccoli sprouts contain up to 100 times the nutritional power of mature broccoli.

♦   A typical bunch of broccoli weighs about two pounds, which is enough to serve as a side dish for three or four people.

Boost the Benefits

♦   You can rely on the color of broccoli to serve as an indicator of its nutritional value. Florets that are dark green, purplish, or bluish green contain more beta-carotene and vitamin C than paler florets. Select broccoli with compact floret clusters that are uniform in color.

♦   Bypass broccoli that is bruised or yellowed or that has a brown or slimy stalk. And if you see yellow flowers beginning to blossom within the clusters, the broccoli is overripe and will be tough and woody—no matter how you cook it.
Fresh broccoli has a clean “green” smell, so if you notice a strong odor, the broccoli is past its prime.

♦   Fresh broccoli is at its best if it is used within a day or two of purchase, but it will keep for up to four days if stored in your refrigerator’s crisper. Alternatively, you can stand broccoli up, bouquet style, in a jar of water, cover it with a plastic bag, and store it on a shelf in the fridge.

♦   If you have an abundance of broccoli, don’t let it go bad. Instead, blanch it and then pop it in the freezer where it will keep for up to one year.

Be a Fat Flush Cook

♦   Very fresh, young broccoli is tender enough to be served raw or tossed in a salad.

♦   Do you throw away broccoli leaves? If so, you’re discarding the highest concentration of beta-carotene. The leaves are edible, so try adding them to your salad greens.

♦   Cooked broccoli should be tender enough so that you can pierce the stalks with a sharp knife, but it should still be crisp and bright. To ensure that the stalks cook as quickly as the florets, cut an X in the bottom of each stalk and/or a lengthwise slit in the stems.

♦   Sprinkle lemon juice and ground flax seeds over lightly steamed broccoli.

♦   Chop some broccoli and add it to your morning omelet.

THINK TWICE!

Fat Flush Fun

♦   Do not let the smell of the sulfur compounds released while broccoli is cooking keep you away from this nutritious vegetable. Drop a large piece of stale bread in the cooking water to counteract the odor.

IT’S BEEN SAID . . .

DIANE L., NEW YORK

GEORGE BUSH, U.S. PRESIDENT, 1990

CABBAGE

One of the world’s oldest vegetables, cabbage continues to be an inexpensive dietary staple. Because it is easy to grow, we are lucky enough to find this nutritional powerhouse throughout the year, although it is at its best during the late fall and winter.

A member of the cruciferous family, which includes broccoli and kale, cabbage is rich in cancer-fighting nutrients, including vitamin C, fiber, and two phytochemicals, sulforaphane and indoles. These two compounds help detoxify the body, ridding it of cancer-producing substances, including excess estrogen. A number of studies have shown that women who include cabbage regularly in their diet reduce their risk of breast cancer by 45 percent.

Cabbage has powerful antibacterial properties as well. Decades ago, researchers at Stanford University determined that consuming cabbage is a good treatment for peptic ulcers. Glutamine is an amino acid that nourishes the cells that line the stomach and small intestine. The high glutamine content of cabbage allows it to heal ulcers, often in as few as 10 days. So if your consumption of cabbage has been limited to coleslaw or sauerkraut, take another look at this fantastic Fat Flush vegetable.

Recommended Usage

At least three ½-cup to 1-cup servings of cabbage per week.

Just the Facts

♦   At least a hundred different types of cabbage are grown throughout the world, but the most common types in the United States are the green, red, and Savoy varieties. Both green and red cabbages have smooth-textured leaves, while Savoy leaves are ruffled.

♦   The outer cabbage leaves are darker and contain more nutrients than the pale inner leaves, which develop without the benefit of sunlight.

Boost the Benefits

♦   Buy solid, heavy cabbage heads with shiny, crisp, colorful leaves. Watch out for cracks, bruises, and blemishes because damage to the outer leaves suggests hidden worm damage or decay.

♦   If there are no outer leaves on the cabbage, it means that the head has already been trimmed and may well have come from storage rather than from a fresh harvest.

♦   Once cabbage is cut, it loses its vitamin C content rapidly. So while buying precut cabbage may be convenient, it will cost you important nutrients.

♦   Keeping cabbage cold keeps it fresh and helps retain its vitamin C content. Place the whole head in a perforated plastic bag in the crisper of your refrigerator, where it will stay fresh for about two weeks.

♦   Once the head has been cut, place the remainder in a plastic bag in the refrigerator. Your best bet is to use it up in a day or two.

♦   Because phytonutrients in the cabbage react with carbon steel, turning the leaves black, cut it with a stainless-steel knife.

Be a Fat Flush Cook

♦   Cut up fresh cabbage and sprinkle it with lemon, and you’ve got a delicious afternoon snack.

♦   Throw in some chopped cabbage when making vegetable soup.

♦   Toss shredded red and white cabbage with fresh lemon juice and a bit of flaxseed or olive oil. Spice it up with some turmeric, cumin, coriander, and cayenne to make colorful coleslaw with a Fat Flush twist.

♦   Use cabbage leaves as a wrapper for cooked meats or veggies.

♦   Steam some sliced cabbage and top it with your favorite spaghetti sauce.

♦   Top a chicken sandwich with some shredded cabbage.

IT’S BEEN SAID . . .

WENDY W., OREGON

MARCUS PORCIUS CATO (ROMAN POLITICIAN, 234-149 BC)

CAULIFLOWER

This is one versatile veggie, now known as “the new kale.” You will find it taking center stage in cauliflower rice, as a potato substitute in mashed cauliflower, and as a creative pizza crust these days. Originating in ancient Asia, cauliflower is in the same cruciferous family as broccoli, kale, cabbage, and collards. However, because its heavy green leaves shield the flowering head from the sun, cauliflower lacks the green chlorophyll found in its “cousins.” Instead, it remains milky white, with a spongy texture and sweet, slightly nutty flavor.

Cauliflower contains a high amount of vitamin C, folate, fiber, and complex carbohydrates. As a cruciferous vegetable, cauliflower has been studied for its role in reducing the risk of cancer. Scientists know that, for people with cancer, it is essential to rapidly detoxify toxins in the liver before they have a chance to encourage cell deregulation and uncontrolled cancerous growth. Cauliflower contains both glucosinolates and thiocyanates, compounds that increase the liver’s ability to neutralize potential toxins. There are a number of enzymes in cauliflower, such as glutathione transferase, that also help with the detoxifying process.

Detoxification is also essential to weight loss and general health, so give cauliflower a prominent spot on your Fat Flush menu.

Recommended Usage

At least three cups of cauliflower per week.

Just the Facts

♦   The compact head of a cauliflower is called a “curd” and is composed of undeveloped flower buds.

♦   A medium-sized cauliflower head, measuring six inches in diameter and weighing about two pounds, will serve four people.

Boost the Benefits

♦   When shopping for cauliflower, look for creamy white heads that are firm, compact, and heavy for their size. Just say no to cauliflower with brown patches or spots.

♦   You’ll get a fresher head of cauliflower if it is protected by a number of thick leaves.

♦   Should you pick a small or a large cauliflower? Size does not affect taste or quality, so go with the one that suits your needs.

♦   Buying precut cauliflower florets is probably not the best choice because they will lose their freshness after a day or two.

♦   If refrigerated in a perforated plastic bag, uncooked cauliflower will keep for up to a week. To prevent moisture from settling in the floret clusters, store the head with the leaves still on and the stem side down.

♦   Cooked cauliflower spoils faster, so don’t store it in the refrigerator longer than a day or two.

Be a Fat Flush Cook

♦   Experiment with cauliflower rice or cauliflower mashed potatoes. Flavor with dill, garlic, and olive oil, and you’ll never miss the real McCoy.

♦   When heated, cauliflower releases a sulfur-like odor that some people find unpleasant. The longer you cook cauliflower, the stronger the odor. So to minimize the smell—and preserve the nutrients—cook cauliflower for only a short time.

♦   Cauliflower may turn yellow if it is prepared in alkaline water. For whiter cauliflower, add a tablespoon or two of lemon juice to the cooking water.

♦   Don’t waste those cauliflower stems and leaves. They are terrific for adding to soup stocks.

♦   For creating cauliflower with a surprising yellow color, boil it briefly with a spoonful of turmeric.

♦   Simmer cauliflower florets in a bit of broth with freshly minced garlic and ginger.

♦   For a quick soup, puree cooked cauliflower and add fennel seeds and your other favorite Fat Flush herbs and spices. Serve hot or cold.

♦   Don’t forget that raw cauliflower makes a great, portable snack. It also adds texture and taste to your favorite tossed salad.

♦   Add chopped cauliflower florets to your favorite pasta sauce.

THINK TWICE!

IT’S BEEN SAID . . .

KARI W., ILLINOIS

MARK TWAIN

CUCUMBERS

Originating in Asia over 10,000 years ago, cucumbers are grown for slicing or pickling. Slicing, or “table,” cucumbers are cylindrical in shape and usually range in length from six to nine inches, while pickling “cukes” are smaller. If you see a foot-long cucumber, it is probably an English or hothouse variety.

The pale-green flesh of a cucumber is mostly water, making it a moist and cooling treat. This fresh-tasting veggie adds crunch and fiber to any meal, while offering plenty of vitamin C, silica, potassium, and magnesium. A cucumber’s vitamin C content helps calm irritated skin and reduce swelling, which is why cucumber slices are placed on eyelids at expensive spas to soothe tired, puffy eyes.

However, cucumbers do more than restore the sparkle to your eyes. Since silica is an essential component of healthy connective tissue, cucumbers help build strong muscles, tendons, and bones. Studies have shown that the minerals in cucumbers can fight hypertension by reducing systolic blood pressure by at least five points. And a generous helping of fat-flushing cucumber works to hydrate the body and reduce excess water weight.

Recommended Usage

One cucumber daily.

Just the Facts

♦   Because a cucumber is 95 percent water, its inside can be up to 20 degrees cooler than its outside temperature.

♦   Technically, the cucumber is a fruit and is related to the watermelon.

♦   Columbus brought the first cucumber seed to America.

♦   While cucumber seeds are edible, some people find the seedless English cucumber easier to digest.

Boost the Benefits

♦   Look for cucumbers with smooth, bright skin and an even green color. They should be firm, with no withered or shriveled ends.

♦   Steer clear of cucumbers that are yellow or that have sunken areas.

♦   Size does matter! In general, smaller cucumbers have a sweeter taste and fewer seeds than larger cucumbers.

♦   If you refrigerate cucumbers quickly after purchase, they should keep for about one week. However, since they are sensitive to temperature extremes, place your cucumbers close to the top of the fridge, which is often warmer. Storing them in a paper or cloth bag will keep them from catching a “chill.”

♦   Most cucumbers are waxed to protect them from bruising during shipping. If you buy waxed cucumbers, be sure to peel them before you eat them. You’ll save time, nutrients, and color by selecting unwaxed cucumbers, which may be eaten with the skin on. Organic cucumbers are a good choice, as are English cucumbers, which are wrapped in plastic.

♦   If cucumbers are exposed to weather extremes as they grow, they can develop a bitter taste. If you come across a bitter cucumber, discard an inch or so from the stem end, remove the seeds, and peel the entire cucumber. This should get rid of most of the harsh flavor.

♦   To seed a cucumber, peel it and cut it in half lengthwise. With the tip of a spoon or a melon baller, scrape the center from top to bottom to scoop out the seeds from each half.

Be a Fat Flush Cook

♦   Serving suggestion: Often, cucumbers straight out of the fridge are too cold to eat comfortably. Consider taking them out of the fridge when you first begin your meal preparation.

♦   Are you looking for a quick and easy snack? Slice a cucumber and enjoy it raw.

♦   Add sliced cucumber to your tossed salads.

♦   When you are making a sandwich, forget the second piece of bread. Top your sandwiches with crispy cucumber slices instead. Cook sliced cucumbers with your favorite Fat Flush herbs.

♦   For a tasty side dish, combine cucumber slices with thinly sliced red onion, plain yogurt, and fresh dill.

♦   Add diced cucumber to tuna fish or chicken salad recipes.

THINK TWICE!

IT’S BEEN SAID . . .

VICKY S., TEXAS

JICAMA

Like many other Fat Flushers, I find jicama to be a cross between a potato and an apple—with a bit of water chestnut thrown in for good measure. This large, bulbous root is a popular Mexican vegetable with a sweet flavor and crunchy texture. Because jicama can be used either raw or cooked, it is a very versatile vegetable. Even cooked, it retains its crisp, water chestnut type of texture and flavor.

With its increasing popularity across the United States, more and more supermarkets are carrying jicama. Look for a brownish-gray root vegetable, shaped something like a turnip—or ask the produce manager to point you in the right direction. Extremely nutritious, jicama is low in sodium and contains no fat, making it a dieter’s delight. A cup of jicama provides nearly six grams of fiber, which helps to satisfy the appetite and aid the digestive process. In addition, jicama is bursting with vitamin C. One of vitamin C’s important functions is to keep LDL cholesterol from oxidizing—for only cholesterol that has been damaged by oxidation causes heart disease. Vitamin C may also protect against heart disease by “relaxing” stiff arteries and preventing platelets from clumping together.

As jicama becomes better known throughout kitchens in the United States, it will continue to show up in salads and stir-fries everywhere. If you haven’t yet tried this unusual vegetable, give it a whirl. No doubt, you will enjoy it as much as I do.

Recommended Usage

One cup daily or as desired.

Just the Facts

♦   You may hear jicama called a yam bean, Mexican potato, or Chinese turnip.

♦   Jicama is pronounced “HEE-kuh-muh.”

♦   Raw jicama tastes something like a nice crisp apple or pear.

♦   “Arrowroot,” a common cooking thickener, is made from jicama.

Boost the Benefits

♦   At the store, look for a firm, heavy jicama that has smooth, relatively unblemished skin.

♦   While jicama can weigh up to six pounds, the smaller roots, weighing three pounds or less, offer better flavor and more juice than the larger ones.

♦   Store a whole jicama in a cool, dry place, because too much moisture can cause mold. It should stay fresh for up to two weeks.

♦   To avoid discoloration of the flesh, wash and peel jicama just before using it.

♦   Once you cut into the jicama, wrap any cut pieces in plastic and refrigerate them. They should maintain their freshness and flavor for one week.

Be a Fat Flush Cook

♦   Sliced or grated jicama adds a crunchy texture to any salad or slaw.

♦   For a delicious snack, try cutting jicama into cubes and mixing them with lime juice and a dusting of cayenne.

♦   Jicama may also be baked, boiled, or mashed like potatoes.

♦   When jicama is combined with other foods, it tends to take on the flavors of those ingredients. This ability to blend with other vegetables and seasonings makes jicama a lovely complement to stir-fry dishes.

♦   If you substitute jicama for water chestnuts in any recipe, you’ll save some pennies!

IT’S BEEN SAID . . .

MARY F., KANSAS

KALE

One of the top vegetable sources of vitamin A, kale is a leafy green vegetable that belongs to the same family as cabbage, collards, and brussels sprouts. In fact, kale is known as the “grandmother” of the entire cabbage family. Kale resembles collards, except that its leaves are curly at the edges. When cooked, kale shrinks less than other greens and offers a stronger flavor and coarser texture. Your local grocer probably carries the deep-green variety, but kale also comes in yellow-green, red, or purple, with either flat or ruffled leaves.

Kale provides more nutritional value for fewer calories than almost any other food. A cup of kale serves up an abundance of manganese, a trace mineral that helps produce energy from protein and carbohydrates. Manganese is also a critical component of an essential antioxidant enzyme called superoxide dismutase, which provides important protection against free radicals. Kale supplies both vitamin B6 and riboflavin, a dynamic duo that protects lipids like cholesterol from being attacked—and damaged—by free radicals. The high fiber content of kale helps reduce cholesterol levels and keep blood sugar levels under control.

As a Fat Flush food, kale offers calcium for healthy bones, lutein to protect the eyes from cataracts, and indole-3-carbinol to guard against colon cancer, plus a healthy dose of iron, vitamin A, and vitamin C. Do yourself a favor by grabbing a supply of these superstar greens the next time you go shopping.

Recommended Usage

Daily as desired.

Just the Facts

♦   Kale is available year-round, but it is most tender and flavorful during the winter months.

♦   You may substitute kale for spinach in just about any recipe you like.

♦   One cup of kale provides over 200 percent more than the daily requirement of vitamin A and 75 percent of the daily need for vitamin C.

♦   While edible, colored varieties of kale, sometimes called salad Savoy, are most often grown for ornamental purposes. They do have a stronger flavor than regular kale.

Boost the Benefits

♦   Look for crisp, dark, bluish-green leaves that are not wilted, yellowing, or marked by tiny holes. The stems, which are edible, should be plump and moist.

♦   If you see kale with smaller-sized leaves, grab it up, because it is especially tender and offers a mild flavor. Coarse, oversized leaves are likely to be tough and bitter.

♦   To store kale, wrap it in a damp paper towel, place it in a perforated plastic bag, and keep it in the coldest part of the refrigerator. Washing it before you store it may cause it to become limp.

♦   Kale can be kept in the refrigerator for several days, although it is best when eaten within a day or two, since the longer it is stored, the stronger its flavor becomes. Even if the leaves still look nice and green, they will have an unpleasant taste after a day or two.

♦   To remove the sand and dirt from kale, wash it prior to cooking by swishing the separate leaves in a large basin of cool water. Lift the leaves from the water, let the sand and grit settle to the bottom, and repeat if necessary. Do not soak the leaves.

Be a Fat Flush Cook

♦   If the kale stems are thin and tender, just trim off the very tips and cook the stems along with the leaves. If the stems are tough, remove them by folding each leaf in half, vein-side out, and pulling up on the stem as you keep the leaf folded.

♦   You may use whole kale leaves if they are small, but it’s best to strip the larger leaves from the center rib. To shred kale, place the leaves in a pile, roll them up together, and cut them into thin slices.

♦   Baby kale may be eaten raw and is delicious mixed with other greens in a salad.

♦   Mature kale is too tough to consume raw. You may steam, blanch, braise, sauté, or boil it. Depending on the method, cooking time varies from 5 to 30 minutes.

♦   Whenever possible, plan to use the cooking liquid from kale in a sauce or soup broth so that none of the nutrients are wasted.

♦   Try adding chopped kale to soups and stews.

♦   Braise chopped kale and apples. Before serving, sprinkle with apple cider vinegar and slivered almonds.

THINK TWICE!

IT’S BEEN SAID . . .

MAGGIE T., VERMONT

SPAGHETTI SQUASH

What vegetable looks like a small, yellow watermelon and can take the place of pasta at dinner? It’s spaghetti squash, a variety of winter squash with mildly sweet flesh that pulls apart to form slender spaghetti-like strands. Averaging from four to eight pounds each, spaghetti squash can usually be found year-round and offers a bounty of nutritional benefits.

While research is ongoing, preliminary studies have shown that juice from squash has the ability to assist the body in fighting both cancer-like cell mutations and prostate problems. Beta-carotene, one of the most abundant nutrients in spaghetti squash, has powerful antioxidant and anti-inflammatory properties. It can prevent the oxidation of cholesterol in the body, regulate blood sugar levels, and thwart insulin resistance. The potassium found in spaghetti squash helps to lower blood pressure, and its fiber keeps cancer-causing chemicals from attacking colon cells.

As an added bonus, spaghetti squash is an excellent source of folate, which is needed by the body to break down a dangerous metabolic byproduct called homocysteine. Since homocysteine can damage blood vessel walls, consuming plenty of folate can decrease your risk for heart attack and stroke. So while spaghetti squash has a hard shell that can be quite difficult to pierce, it is definitely worth the trouble.

Recommended Usage

At least one cup of spaghetti squash per week.

Just the Facts

♦   Vegetable spaghetti, vegetable marrow, spaghetti squash, noodle squash, and squaghetti are all names for this versatile vegetable.

♦   You’ll end up with about five cups of “spaghetti” from the average four-pound squash.

♦   A spaghetti squash with a soft rind may be watery and lacking in flavor.

♦   Spaghetti squash with a dark orange color has more beta-carotene than squashes of the golden yellow variety.

Boost the Benefits

♦   At the store, look for a firm squash that is heavy for its size. The rind should have a dull sheen and a pale, even color. If the stem is still attached, it should be dry and rounded, not moist, shriveled, or blackened.

♦   Soft spots and green color are signs that the squash is not ripe. Moldy, water-soaked areas are indications of decay.

♦   Do not wash winter squash before storing it. Spaghetti squash can be stored at room temperature for about a month, but once you’ve cut into it, it will keep in the refrigerator for up to two days.

♦   Spaghetti squash freezes well. Pack cooked squash into freezer bags and toss them into the freezer. Before using, thaw the squash partially and then steam for about five minutes.

Be a Fat Flush Cook

♦   If you have trouble cutting through the shell of a spaghetti squash, try cooking it in a slow cooker. Select a squash that fits into your slow cooker. Pierce it several times with a large fork or skewer. Place it in the slow cooker and add two cups of water. Cover and cook on low for eight to nine hours. Cut in half and enjoy.

♦   Spaghetti squash can also be baked, boiled, or steamed. Once the squash is cooked, let it cool for 10 minutes before cutting it in half. Remove the seeds and pull a fork lengthwise through the flesh to separate it into long strands.

♦   Serve spaghetti squash with your favorite pasta sauce.

♦   Chill the squash strands and then toss them with your favorite Fat Flush dressing. Add some fresh tomato chunks, and you’ve got a refreshing—and beautiful—side dish.

IT’S BEEN SAID . . .

LINDA S., FLORIDA

TOMATOES

A century ago, most Americans considered the tomato to be an odd, even poisonous, food. How times have changed. Today, sweet, juicy tomatoes are a staple in homes—and gardens—all across the United States. Tomatoes come in many different varieties. In addition to the “basic” tomato, your local grocery may carry petite cherry tomatoes, bright yellow tomatoes, Italian pear-shaped tomatoes, and the small green tomato, or tomatillo, common in Mexican fare.

Tomatoes are an excellent source of vitamins C and A, providing detoxifying antioxidants to neutralize dangerous free radicals that could otherwise damage cells and escalate problems with atherosclerosis, diabetic complications, asthma, and colon cancer. In addition, tomatoes supply fiber, which has been shown to lower cholesterol levels, control blood sugar levels, and help prevent colon cancer.

Tomatoes offer a trio of notable heart-healthy nutrients: potassium, vitamin B6, and folate. In addition, studies in the United States and Europe have concluded that lycopene, a phytonutrient found in tomatoes, lowers cholesterol levels and reduces the risk of heart disease. Tomatoes improve your body’s energy production by supplying a bounty of biotin and help maintain bone health by serving as a source of vitamin K. And those blood sugar levels, already supported by the fiber in tomatoes, are stabilized even further by their chromium content.

Tomatoes are a marvelous vegetable loaded with an array of critical nutrients. By increasing your consumption of tomatoes, you’ll take a big step forward toward flushing your fat and improving your health.

Recommended Usage

Daily as desired.

Just the Facts

♦   Although technically a fruit, tomatoes can’t pass for dessert the way other fruits can. Their sweetness is subtle, toned down by a high acid content and slightly bitter flavor.

♦   The most concentrated source of vitamin C in a tomato is the jelly-like substance surrounding the seeds. But keep in mind that a hothouse-grown tomato has half the vitamin C content of a vine-ripened tomato.

♦   In France, the tomato is called a pomme d’amour, or “love apple,” since it is believed to be an aphrodisiac.

♦   Combining tomatoes with bread or other starches creates an acidic reaction in the body, causing an upset stomach in some people. To avoid this, eat tomatoes alone or with other fresh vegetables.

Boost the Benefits

♦   Look for well-shaped, smooth tomatoes with no wrinkles, cracks, bruises, or soft spots. For the best flavor, select tomatoes with a deep, rich color. The deep color indicates that the fruit is loaded with the desirable antioxidant lycopene.

♦   Take a pass on puffy-looking tomatoes because they tend to be watery.

♦   Generally, the best-tasting tomatoes are the ones grown locally because they have been allowed to mature and ripen on the vine. Most local tomatoes contain twice as much vitamin C as tomatoes that were picked green or grown in a hothouse. Use your nose to check for a vine-ripened tomato. It should have a fresh, tomato smell, while a tomato that was picked green and then ripened artificially has a “gassy” or chemical smell.

♦   Store tomatoes at room temperature, away from direct sunlight. They will keep for up to a week, depending upon how ripe they are when they are purchased.

♦   To speed up the ripening process, place tomatoes in a paper bag along with an apple. The ethylene gas emitted by the apple will help mature the tomatoes.

♦   If the tomatoes ripen but you are not yet ready to eat them, place them in the refrigerator, where they will keep for a day or two. Remove them from the refrigerator about an hour before using them to allow for maximum flavor and juiciness.

♦   Whole tomatoes, chopped tomatoes, and tomato sauce freeze well, so don’t be afraid to stock up when you find vine-ripened tomatoes.

♦   To get the greatest health benefits from the nutrients and the fiber, eat your tomatoes unpeeled.

Be a Fat Flush Cook

♦   If your recipe requires seeded tomatoes, cut the fruit in half horizontally and gently scoop the seeds out with a teaspoon.

♦   Add chopped tomatoes to your favorite vegetable soup recipe.

♦   Combine chopped onions, tomatoes, cumin, and cayenne for a super-easy salsa.

♦   Instead of a second piece of bread, top your sandwich with a couple of deep-red tomato slices.

♦   To prevent tomatoes from turning acidic, simmer them slowly rather than bringing them to a rolling boil.

THINK TWICE!

Fat Flush Fun

A small boy was looking at the red ripe tomatoes growing in the farmer’s garden.

“I’ll give you my two pennies for that tomato,” said the boy, pointing to a beautiful, large, ripe fruit hanging on the vine.

“No,” said the farmer, “I get a dime for a tomato like that one.”

The small boy pointed to a smaller green one.

“Will you take two pennies for that one?”

“Yes,” replied the farmer, “I’ll give you that one for two cents.”

“OK,” said the lad, sealing the deal by putting the coins in the farmer’s hand, “I’ll pick it up in about a week.”

ITS’ BEEN SAID . . .

JANET V., OKLAHOMA

WATERCRESS

Watercress is the stuff legends are made of. According to Greek mythology, the god Zeus fortified himself against his enemies by eating watercress. In 460 BC, Hippocrates located his hospital near a stream so he would have access to fresh watercress, his treatment of choice for many ailments. And in nineteenth-century England, street vendors sold bunches of watercress as a handheld treat, to be eaten like an ice cream cone! So why do most people view watercress as mere garnish—a touch of green to decorate the plate?

Perhaps it’s the pungent flavor, which is reminiscent of mustard, but with a refreshing, rather than fiery “bite” that makes watercress something of an acquired taste. If you have yet to make the acquaintance of this Fat Flush vegetable, consider adding it to your grocery list. Watercress is still grown using traditional gravel beds fed by fresh flowing spring water, and it contains a bounty of blood-purifying phytonutrients.

One such beneficial nutrient is the anticancer compound phenylethyl isothiocyanate, or PEITC. Whenever it is crushed, chopped, or chewed, watercress releases a peppery flavor, evidence of the PEITC content. The more pungent the taste, the more PEITC is being released, and the greater the health benefit.

In addition, watercress contains generous amounts of vitamins A and C, along with hefty doses of calcium, folic acid, potassium, and iron. Regular consumption of watercress boosts kidney efficiency and does away with hunger pangs. Best of all, watercress is a superb natural diuretic, serving as a powerful Fat Flush tool for reducing water retention and bloating.

Recommended Usage

At least one bunch of watercress per week.

Just the Facts

♦   Watercress is a fantastic source of vitamin C and, ounce for ounce, contains more iron than spinach and more calcium than milk.

♦   Watercress can grow anywhere there is running water.

♦   The Chinese eat ten times more watercress than Americans do, often tossing two or three bunches into one stir-fried dish.

Boost the Benefits

♦   Look for glossy, dark-green watercress leaves and crisp stems.

♦   Typically, young watercress contains less mustard oil than older watercress but is easier to digest, allowing the body to get the most benefit from the phytonutrients.

♦   Watercress should be kept moist with damp paper towels, wrapped in plastic, and stored in the refrigerator. It will keep this way for about a week.

♦   If necessary, revitalize watercress by submerging it in ice water, discarding any wilted, bruised, or yellow leaves.

Be a Fat Flush Cook

♦   Use watercress like you would any lettuce, giving the stems a slight trim.

♦   Toss fresh watercress leaves into a mixture of fat-flushing berries. Top with a squeeze of lemon juice for a delicious dessert idea.

♦   Watercress and ginger combine well in any stir-fry dish.

♦   Add chopped watercress to your next omelet.

♦   Cooking mellows the mustardy bite of watercress, making it a fantastic addition to any soup. You can also steam it as a side dish for fish or poultry.

IT’S BEEN SAID . . .

LORD FRANCIS BACON, ENGLISH PHILOSOPHER

ZUCCHINI

Probably the best known of the summer squashes, the zucchini is a cousin to both the melon and the cucumber. Native to America, it was brought back to Europe by Christopher Columbus. Today, zucchini is grown and enjoyed around the world, especially between May and July, when it is most abundant.

Zucchini’s creamy white flesh has a delicate flavor, but the entire vegetable is edible and nutritious, including its flesh, skin, and seeds. Zucchini is a good source of vitamins A, B6, and C and potassium, magnesium, folate, riboflavin, and fiber; many of these nutrients help prevent atherosclerosis and diabetic heart disease. The magnesium in zucchini reduces the risk of heart attack and stroke, while the potassium brings down high blood pressure. The vitamin C and beta-carotene found in zucchini help prevent the oxidation of cholesterol, keeping atherosclerosis at bay. And zucchini’s vitamin B6 and folate are used to break down homocysteine, a substance that contributes to heart disease.

The nutrients in zucchini offer valuable protection against other diseases as well. The high fiber content of zucchini absorbs cancer-causing toxins, keeping them away from cells in the colon. The beta-carotene found in zucchini has anti-inflammatory properties that fight conditions such as asthma, arthritis, and irritable bowel syndrome. During your next trip to the supermarket, load up on these lean, green, disease-fighting veggies.

Recommended Usage

Daily as desired.

Just the Facts

♦   Generally, one medium-sized zucchini serves one person.

♦   Zucchini is the most popular of the summer squashes and the only vegetable that begins with the letter z.

♦   The flavor of zucchini is sweetest when it is less than 6 inches long. Zucchinis can grow as large as baseball bats, but when they reach this size, they have little flavor and large, tough seeds.

Boost the Benefits

♦   When you’re shopping, look for zucchinis that are firm, glossy, and heavy for their size. The skin should be smooth, without bruises, and deep green in color.

♦   Beware a zucchini with a hard rind, since it is probably past its prime and will have hard seeds and stringy flesh.

♦   Handle zucchini with care, since it is very fragile and small punctures will lead to decay.

♦   Store zucchini in a breathable plastic bag in the refrigerator for up to one week. Be sure the zucchini is dry when you put it in the bag, because moisture generates mold and spoilage.

♦   To retain maximum vitamins and fiber, do not peel zucchini.

Be a Fat Flush Cook

♦   Onion and garlic go well with zucchini, but you can add flavor to zucchini by experimenting with any of the Fat Flush herbs and spices.

♦   Zucchini’s mild flavor blends well with plain yogurt, lemon, olive oil, peppers, mushrooms, or onions.

♦   Steaming is a great way to prepare zucchini; the finished product is sweet and crisp. You can also grill it, toss it in a stir-fry, or munch on it raw.

♦   Experiment with zucchini by grating it or cutting it into sticks or rings or make zucchini into “zoodles” with a spiralizer if you are grain-free.

♦   If you overcook zucchini, you’ll end up with mush. If that should happen to you, your best bet is to toss the mushy zucchini in some soup!

THINK TWICE!

IT’S BEEN SAID . . .

THOMAS D., MARYLAND