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The Obesity Code Cookbook: Recipes to Help You Manage Insulin, Lose Weight, and Improve Your Health (The Wellness Code)


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From the Publisher

Chia Seed

Chia Seed

Beets

Beets

Chicken thigh

Chicken thigh

nut bar

nut bar

Low-Carb Chia Seed Parfaits – Makes four servings

Ingredients

Four cups/one L unsweetened coconut or almond milk, Pure vanilla extract or ground cinnamon to taste, Kosher salt One cup/250 mL chia seeds, Two cups/500 mL fresh or frozen berries, Four Tbsp/60 mL chopped nuts and seeds, Grated lemon zest, for garnish

1.Assemble and measure ingredients. Have ready four 12-ounce/350 milliliter glass jars with lids.

2.In a glass measuring cup, combine milk with vanilla (or cinnamon) and a pinch of salt. Whisk in chia seeds.

3.Divide a third of the berries among the jars followed by a third of the chia mixture. Repeat with two more layers of each. Top with a tablespoon of nuts and seeds and a sprinkle of lemon zest. Cover and refrigerate overnight or for up to three days.

4.Serve cold or at room temperature.

Beets and Their Greens – Makes four servings

Ingredients

Beet greens from one–two bunches, Eight small–medium beets, One Tbsp apple cider vinegar, One tsp tamari, Three Tbsp olive oil, Salt and pepper

1. Assemble, prepare, and measure ingredients. Wash beet greens. Preheat oven to 350°F/180°C.

2. Scrub beets, place in a baking dish just large enough to hold them without crowding, cover tightly with aluminum foil, and roast for 90 minutes, or until fork-tender. Allow to cool enough to handle, then peel and slice into rounds.

3. Bring a small saucepan of salted water to a boil over high heat, add beet greens, and blanch for five minutes. Drain well, squeezing out all the water. Chop greens.

4. In a small bowl, stir together vinegar and tamari. Arrange beet slices on a platter and dress with vinegar-tamari mixture. Scatter beet greens over top. Drizzle everything with olive oil and season with salt and pepper. Serve.

Chicken Thighs with Preserved Lemon – Makes four servings

Ingredients

Eight bone-in, skin-on chicken thighs, One preserved lemon

One lemon, One Tbsp, Salt and pepper

1.Assemble, prepare, and measure ingredients. Season chicken skin liberally with salt and pepper. Slice preserved lemon rind into fine slivers. Quarter fresh lemon.

2.In a large, heavy skillet, preferably cast iron, warm olive oil over medium heat until it shimmers. Add chicken thighs, skin side down, and allow to cook undisturbed for 30 minutes. Turn down heat if chicken skin starts to burn, but otherwise leave fat to render and skin to crisp up.

3.When skin is crisp and golden, turn chicken over. Stir in preserved lemon rind, mixing it well into the delicious pan juices. Cook for another 12–15 minutes, or until juices run clear when you pierce chicken with the tip of a knife.

4.Transfer chicken to a serving platter, drizzle with pan juices, and serve with lemon wedges on the side.

High-Fat Nut Bars – Makes 16-24 bars

Ingredients

Three oz/80 g raw or roasted almonds, pecans, or walnuts, Three oz/80 g pitted dates, One egg white, 1 ½ cups/375 mL quinoa flakes, ¼ tsp ground nutmeg, ¼ cup/60 mL olive oil, Four oz/100 g dark chocolate (70% cocoa), Salt

1.Assemble, prepare, and measure ingredients. Chop nuts. Chop dates. Beat egg white to soft peaks. Preheat oven to 350°F/180°C. Have ready an eight-inch (20 cm) square baking pan.

2.In a mixing bowl, combine nuts, dates, and egg white with quinoa flakes, flax, cinnamon, nutmeg, pinch of salt, and olive oil. Press into baking pan and bake for 30 minutes, or until firm and golden. Allow to cool in pan for one hour.

3. Melt chocolate in a double boiler or low heat, or in a small bowl in microwave. Drizzle over baked bars and allow to cool completely before you slice into bars and serve. Leftovers will keep at room temperature in an air-tight container for up to three days.

Publisher ‏ : ‎ Greystone Books; Illustrated edition (December 10, 2019)
Language ‏ : ‎ English
Hardcover ‏ : ‎ 224 pages
ISBN-10 ‏ : ‎ 1771644761
ISBN-13 ‏ : ‎ 978-1771644761
Item Weight ‏ : ‎ 1.9 pounds
Dimensions ‏ : ‎ 7 x 0.5 x 9 inches

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