SUGARDETOXME 100+ Recipes to Curb Cravings & Take Back Your Health
SUMMER RAYNE OAKES
CONTENTS
Foreword TK xx / Introduction xx
CHAPTER 1
WHY DETOX FROM SUGAR? CHAPTER 2
YOUR SUGAR DETOX GUIDE CHAPTER 3
PREPPING YOUR DETOX KITCHEN & PANTRY CHAPTER 4
BASIC RECIPES: SNACKS, DRINKS, DRESSINGS & SAUCES CHAPTER 5
MEAL MAPS & RECIPES
Afterword: Grace xx / Appendix A: The Wheel of Life Ⓡ Exercise xx / Appendix B: Yale Food Addiction Survey xx / Appendix C: Sugar’s Many Names xx Appendix D: Shopping List xx / Appendix E: Total Fruit Sugar xx References xx / Resources xx / About the Author xx / Acknowledgments xx / Index xx
CORE INGREDIENTS Even though I encourage people to have a diverse diet, the purpose of this book is to supply you with all the ingredients and recipes you’ll need to help you achieve your sugar detox goals. To that end, core ingredient focus on about 100 items that you’ll use over and over again. If you have specific allergies and need to replace certain ingredients, want to experiment with different fruits and vegetables, or don’t like the taste of a particular ingredient, then by all means, feel free to use an alternative ingredient that works for you. The 100 items in the core list are there to help reduce the barrier of temptation as much as possible when you’re grocery shopping. One way to do that is by pre-selecting a list of ingredients, creating a shopping list, and sticking to it! Artichokes
Eggs
Oil, Extra Virgin Olive
Sauce, Tamari
Asparagus
Endive
Oil, Sesame
Seaweed, Wakame
Avocado
Crab
Onion, green
Seaweed snacks
Bacon
Halibut
(Scallions)
Barley, Pearl
Salmon
Onion, leek
Seeds, sunflower
Beans, Mung
Shrimp
Onion, red
Spinach
Beets
Sole
Onion, shallot
Squash, Acorn
Bok choy
Garlic
Onion, yellow
Squash, Butternut
Broccoli
Ghee
Parsnips
Squash, Kabocha
Bread, Rye
Ginger
Peas
Squash, Spaghetti
Bread, Sourdough
Kale, Curly
Pepper, Green Bell
Stock / Broth
Brussels sprouts
Kale, Lacinato
Pepper, Jalapeno
Tahini paste
Cabbage, green
Lemon
Pepper, Red Bell
Tomato, cherry
Cabbage, red
Lime
Pinenuts
Tomato, heirloom
Cabbage,
Microgreens
Pomegranate
Tomato, plum
Mushrooms, Button
Quinoa
Tomato, sun-dried
Carrots
Mushrooms, Cremini
Potato, Regular
Turnips
Cauliflower
Mushrooms, Enoki
Potato, Sweet
Vinegar (Apple Cider,
Celery
Mushrooms, Oyster
Pork, Ham
Balsamic, Distilled,
Chicken
Mushrooms,
Pork, Kielbasa
Rice, Sherry, White
Chorizo
Portobello
Pork, Minced
Wine)
sauerkraut
Seeds, sesame
Chilis
Mustard
Radish, Watermelon
Zucchini, Green
Coconut Milk
Mustard Greens
Radish, regular
Zucchini, Yellow
Coconut Oil
Nuts, Almonds
Sardines
Cucumber
Nuts, Walnuts
Sauce, Fish
BASIC INGREDIENTS TO HAVE ON HAND Once you’ve organized your kitchen, you’ll want to make sure you always have some basic pantry staples on hand. Try to buy in bulk where you can—it’ll save you money in the long run and also reduce your grocery bills when you go out to buy fresh items.
OILS & VINEGARS
FLOURS
Coconut oil
Coconut flour
Extra Virgin Olive Oil
Nut flour
Flaxseed Oil Ghee Sesame oil Vinegar (Apple Cider, Balsamic, Distilled, Rice, Sherry, White Wine)
FRUITS, VEGGIES AND ROOTS Garlic Ginger Lemon Lime Onion, Red Onion, Yellow Shallots
NUTS & SEEDS Almonds Pinenuts Sesame seeds Sunflower seeds Walnuts
PULSES AND GRAINS Barley, Pearl Beans Lentils Quinoa
SPREADS Almond butter
SPICES Basic spices Sea Salt Pepper Vanilla Extract
Tahini Paste
What’s wonderful about the basic ingredients in the lists, above, is if they are stored properly, they’ll keep for some time. Even fresh items, like lemons and limes, can be kept for weeks in the crisper—and when they get a little soft, they are still perfectly fine for juicing, baking, and zesting, which is what we’ll be using them for in any case. Now that you know what some of the basic ingredients are that you should have on hand, let’s move on to Core Ingredients—including greens, herbs, roots and specific spices— that you’ll be using throughout the book and across several Meal Maps. These are the 100+ ingredients that you’ll come back to again and again.
MEAL MAP 1 have
12
12
pantry staples ready and shop for these
main ingredients to make
6
recipes and
12
servings of food .
RECIPES
1. Poached egg over steamed asparagus with cucumber and radish salad 2. Poached egg in avocado boat over bed of microgreens 3. Poached egg over tomato and avocado salad 4. Spinach and egg drop soup
xx
xx
xx
xx
5. Gingered salmon with asparagus and mixed greens 6. Carrot-tomato soup (side of sourdough)
xx
xx
INGREDIENTS
PANTRY STAPLES
OPTIONAL SAUCES
1 bunch spinach
Shallot x 1
Hollandaise sauce
2 Haas avocados
Fresh ginger x 1
Harissa
1 bunch radishes
Garlic x 1
1 cucumber
Lemon x 1
1 bunch asparagus
Vegetable broth
6oz microgreens or
Extra virgin olive oil
mixed greens 1 bunch green onions â „4 lb (2) tomatoes
Distilled vinegar Sherry vinegar
3
1 bunch carrots 1 can, coconut milk
Salt Pepper Parsley
8 eggs, pastured 16 oz wild caught salmon fillet
Sesame seeds
sugar d e t ox me
8
m e a l
m a p
4.
r e c i p e
1
SHAKSHUKA 30
minutes
2
v e g e ta r i a n
Popular in the Middle East, this dish, a poached egg nestled in a saucy bed of red peppers and tomatoes, is now common in many restaurants around the world, including the United States. The first time I had the authentic version of shakshuka was in Israel, where it is served with a side of sourdough bread—handy for sopping up the excess sauce. You can easily make this dish your own; just toss in some extra greens, like kale, chard, or spinach, or some broccoli florets for an added phytonutrient boost. INGREDIENTS
2 tablespoons extra virgin olive oil 1 yellow onion, finely
DIRECTIONS
1. Heat the oil in a nonstick skillet over medium heat. Add the onion and garlic, stirring them occasionally, until they are soft and golden brown, about 3 minutes.
chopped 2 garlic cloves, finely
2. Add the bell pepper, paprika, and cumin, and cook for 2 minutes.
chopped 1 red bell pepper, diced
3. Meanwhile, transfer the zucchini and tomatoes to a blender and blend for about 2 minutes, or until the mixture is smooth. Pour the
1 teaspoon paprika
zucchini-tomato sauce mixture into the skillet and let it cook over
½ teaspoon cumin
low heat, covered, for 15 minutes.
1 cup of zucchini, chopped 2 15-ounce cans San Marzano whole plum tomatoes 4 eggs ½ red or green chile pepper,
4. While the skillet is still on the burner, make small divots in the sauce for the eggs and carefully crack the eggs into them. Add some chiles, salt, pepper, and the kale. Cover and cook over low heat for 5 more minutes, until the egg whites have set. Serve with some fresh basil leaves.
or more to taste, minced Pinch of sea salt, to taste Pinch of pepper, to taste ½ cup washed, destemmed, and chopped Lacinato kale
9
1 large handful fresh basil
sugar d e t ox me
10
m e a l
10 /
m a p
r e c i p e
3
STUFFED SWEET BELL PEPPERS WITH QUINOA AND PUMPKIN 35
minutes
2
vegan
Foods that double as edible bowls, like halved sweet bell peppers, score high on my good food list, since there is no waste! Buy bell peppers from your local farmers market, if you can, since the skin on non-organic store-bought peppers are sometimes covered with pesticide residues and wax. If you must use store-bought peppers, gently clean the outsides with a natural veggie wash, which you can make from a squeeze of lemon, a dash of distilled vinegar, and clean water.
bought, or use the recipe for Homemade Vegetable Broth on page XX ½ cup quinoa
DIRECTIONS
1. In a medium saucepan, bring the vegetable broth and quinoa to a boil. Reduce the heat to low and let the broth simmer, covered, for 15–18 minutes, or until all the liquid has been absorbed. Set the saucepan aside with the cover on.
1 cup peeled and cubed
2. While the quinoa is being prepared, preheat the oven to 400°F.
butternut squash
Toss the butternut squash with 1 tablespoon of the olive oil and
2 tablespoons extra virgin olive oil, divided 2 cloves garlic, minced, divided Pinch of sea salt Pinch of pepper 2 small red bell peppers, halved, stemmed, and seeded 2 cups enoki mushrooms 1 cup mustard microgreens
half of the minced garlic in a large bowl. Season the squash with salt and black pepper. Arrange the squash on a parchmentlined baking sheet. Roast the squash until it is tender, about 25 minutes. 3. Lightly brush the red bell peppers with the remaining 1 tablespoon of olive oil and remaining garlic and place them in a large bowl. Season the peppers with salt and black pepper and place them, cut-side down, on another baking sheet. Bake the peppers until they are just tender, 10–15 minutes. Let the peppers cool slightly. Turn them cut side up. 4. When the peppers are cool, combine the quinoa and squash. Fill the bell peppers with the mixture and serve.
11
INGREDIENTS
1 cup vegetable broth, store-
MARCH 2017 Overcome your sugar cravings, lose weight, and restore your health!
F
eaturing more than 100 mouthwatering recipes and color photographs, this inspiring cookbook offers strategies for detoxing safely and
effectively—including 10 easy-to-follow Meal Maps. Each recipe delivers healthy, delicious food, from a breakfast of an egg, sunny side up, over cauliflower and bacon with potato hash to a memorable dinner of seared scallops over marinated mushrooms, corn mash, and red sorrel.
• •
NATIONAL AND LOCAL TV OUTREACH N ATIONAL PRINT AND ONLINE
• •
PUBLICITY CAMPAIGN
•
C ROSS-PROMOTIONAL SUPPORT ON AUTHOR’S DIGITAL PLATFORMS, INCLUDING SUGARDETOX.ME
D I GITAL FOCUS ON CULINARY AND HEALTH BLOGS AND WEBSITES
•
CONSUMER ADVERTISING
TRADE ADVERTISING
• •
SPONSORED SOCIAL MEDIA POSTS LOCAL DEMOS AND EVENTS
SUMMER RAYNE OAKES, an award-winning entrepreneur and model, launched her website, sugardetox.me, in 2014. The site’s seven-day guided sugar detox program, which was released as a trial in October 2015 and January 2016, has quickly become one of the leading websites to help people reduce or eliminate their sugar cravings. Most recently Oakes helped launch two venture-backed good-food companies, including Foodstand and Good Eggs. In addition to her involvement in the Good Food Movement (which supports fresh, locally grown food), Oakes co-founded Source4Style (now Le Souk), an award-winning marketplace that connects thousands of designers in 80 countries to sustainable material suppliers in 38 countries. Oakes was a correspondent on Discovery Networks and has been featured on CNN and Fox News, and in The New York Times, the Guardian, Vogue, Vanity Fair, L’Officiel, GQ, Natural Health, INC, Forbes, and many others. Outside magazine called her a “Top Environmental Activist,” Amica listed her as one of the “Top 20 Trendsetters under 40,” CNBC named her one of their “10 Best Green Entrepreneurs,” and The Guardian proclaimed her “An Innovator.” Oakes writes regularly for MindBodyGreen, Savoteur, Refinery29, and the Huffington Post, and is a highly sought-after speaker. She lives in Brooklyn, NY. MARCH 2017 CULINARY / HEALTHY COOKING
For publicity inquiries, contact Blanca Oliviery at (646) 688-2548 or boliviery@sterlingpublishing.com.
$24.95 ($27.95 CANADA) HARDCOVER WITH JACKET 8" X 10" • 320 PAGES 9781454923053
DISCLAIMER Reviewers are reminded that changes may be made in this uncorrected proof before books are printed. If any material from the book is to be quoted in a review, the quotation should be checked against the final bound book. Dates, prices, and manufacturing details are subject to change or cancellation without notice.