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 Also by Dee McCaffrey

The Science of Skinny

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 The Science
of SKINNY
Cookbook
175 Healthy Recipes to Help You Stop Dieting—
and Eat for Life!

DEE MCCAFFREY, CDC

DA CAPO LIFELONG
A Member of the Perseus Books Group

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 Copyright © 2014 by Dee McCaffrey First Da Capo Press edition 2014
Insert photos by Silvio Rone Published by Da Capo Press
“Science of Skinny” is a registered trademark of I Love A Member of the Perseus Books Group
You So Productions, LLC. www.dacapopress.com
The content on pages 4–23 has been adapted from
The Science of Skinny, Da Capo Press, 2012. Note: The information in this book is true and complete
to the best of our knowledge. This book is intended only
All rights reserved. No part of this publication may be as an informative guide for those wishing to know more
reproduced, stored in a retrieval system, or transmitted, about health issues. In no way is this book intended to
in any form or by any means, electronic, mechanical, replace, countermand, or conflict with the advice given
photocopying, recording, or otherwise, without the prior to you by your own physician. The ultimate decision
written permission of the publisher. Printed in the United concerning care should be made between you and your
States of America. For information, address Da Capo Press, doctor. We strongly recommend you follow his or her
44 Farnsworth Street, 3rd Floor, Boston, MA 02210. advice. Information in this book is general and is offered
with no guarantees on the part of the authors or Da Capo
Designed by Linda Mark Press. The authors and publisher disclaim all liability in
Set in 12 point Adobe Jenson Pro by the Perseus Books connection with the use of this book.
Group
Da Capo Press books are available at special discounts for
Library of Congress Cataloging-in-Publication Data bulk purchases in the U.S. by corporations, institutions,
and other organizations. For more information, please
McCaffrey, Dee. contact the Special Markets Department at the Perseus
The science of skinny cookbook : 175 healthy recipes to Books Group, 2300 Chestnut Street, Suite 200,
help you stop dieting—and eat for life! / Dee McCaffrey, Philadelphia, PA, 19103, or call (800) 810-4145, ext.
CDC.—First Da Capo Press edition. 5000, or e-mail [email protected].
p. cm.
Includes bibliographical references and index. 10 9 8 7 6 5 4 3 2 1
ISBN 978-0-7382-1720-8 (paperback)—ISBN 978-
0-7382-1721-5 (e-book) 1. Reducing diets—Recipes.
2. Weight loss. I. Title.

RM222.2.M4326 2014
641.5'63—dc23
2014031656

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 For my mother and truest friend, Carol,
who taught me how to turn a simple meal into a pleasurable feast

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9780738217208-text.indd vi 10/2/14 10:20 AM
 Contents

Introduction xi CHAPTER 4
Foundational Do-It-Yourself Recipes 55
CHAPTER 1 Nutrient-Rich Broths 56
The Science: Foods That Steal, Chicken Broth 56
Foods That Heal 1 Beef Broth 59
An Eye-Opening Box of Cake Mix 2 Vegetable Broth 59
“Skinny” Is Not about a Diet 3 Better-Than-Boxed Almond/Nut Milk 62
Foods That Steal, Foods That Heal 4 Coconut Milk 63
Organic Yogurt 67
Alkalize and Liver-ize—Your Key to
Optimal Health 11 Fresh Pumpkin Purée 70
Homemade Almond Meal 71
Healthy Ingredients for Life 13
Homemade Nut and Seed Butters 72
CHAPTER 2 Roasted Bell Peppers and Chile Peppers 75
Roasted Garlic 76
The Skinny: Processed-Free Superfoods
and Ingredients 15 CHAPTER 5
Skinny Superfoods and Special Ingredients 15 Beneficial Beverages and Brews 77
Skinny for Life Pantry List 28 Vitality Vinegar Tonic with Variations 78
Fresh Mint Tea 79
CHAPTER 3 Hibiscus Ginger Tea 79
Processed-Free Kitchen Essentials 31 Sugar-Free Blackberry Lemonade 80
Cookware, Gadgets, and Equipment 31 Naturally Flavored Vitamin Water 81
Food Preparation Tips and Techniques 33 Banana Date Shake 83
Converting Your Own Recipes into Processed- Cardamom Rose Lassi 84
Free Fare 43 Iced Molasses Mocha 84
Processed-Free Peppermint Mocha 85

K vii k

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 CHAPTER 6 Collard Greens and Sweet Potato Frittata 125
Power Juices and Green Smoothies 87 Banana Waffles or Pancakes 126
Drink Your Greens: An Overview 88 Gluten-Free Buckwheat Pancakes 127
Basic Equipment 88 Fluffy Coconut Flour Pancakes 129
Green Superfood Drink Powders 89
CHAPTER 8
Fresh Vegetable Juices: Basics 89
Ultimate Carrot Juice 93 Breads, Muffins, Tortillas, and More 131
Cool and Collected Cucumber Juice 94 Blueberry Banana Flourless Oat Bran
Root Veggie Ginger Juice 95 Muffins 132
Beginner’s Green Juice 95 Berry Scrumptious Scones 134
Supercharged Green Juice 96 Whole Grain Pumpkin Bread 135
Liver-izing Green Juice 96 Sugar-Free Banana Bread 136
Licorice Lettuce Juice 97 Rosemary-Topped Flourless Cornbread 137
“V”itality-8 Juice 97 Sprouted Spelt Buttermilk Biscuits 138
Pumped-Up Pumpkin Juice 98 Wholesome Corn Tortillas 139
Simply Skinny Watermelon Juice 99 Whole Grain Flour Tortillas 140
Green Smoothies 100 Lavender-Spiced Almond Pulp Crackers 141
Beginner’s Delight Green Smoothie 104 Super Sprouted Bread, Two Ways 142
Banana Berry Mango Green Smoothie 104 Real Wonder-ful Sandwich Bread 143
Parsley Ginger Pear Smoothie 105 Flourless Sprouted Grain Bread 144
Cherry Chia Vanilla Smoothie 106 Seasoned Spelt Pizza Crust 146
Peachy Romaine Green Smoothie 106
Tropical Colada Kale Smoothie 107 CHAPTER 9
Holiday Pie Green Smoothie 108 Salad Dressings, Condiments, Sauces,
Mint Chocolate Bliss Smoothie 109 and Such 149
Beginner’s Savory Green Smoothie 109 Sweet Skinny Herb Vinaigrette 150
Zesty Savory Green Smoothie 110 Zesty Tomato Italian Dressing 151
Green Goddess Dressing 152
CHAPTER 7 Tahini Miso Dressing with Orange
Outside-the-Cereal-Box Breakfasts 111 and Ginger 152
Seasonal Fruit Salads 112 Better-for-You Buttermilk Ranch Dressing 153
Fresh Coconut Vanilla “Yogurt” 113 Creamy Cashew Ranch Dressing 155
Fruit and Yogurt Chia Parfait 114 Salsa Verde 156
Lickety-Split Banana Bowl 115 Roasted Garlic Salsa 157
Sweet Potato Morning Glory 116 Shortcut Organic Ketchup 158
Coconut Currant Breakfast Muesli 117 Truly Healthy Organic Mayonnaise 159
Cinnamon Quinoa Porridge with Blueberries Zesty Fresh Marinara Sauce 160
and Almonds 118 Naturally Sweetened Tangy Barbecue Sauce 162
Baked Oatmeal with Sweet Potato Awesome Hoisin Sauce 163
and Apples 119 Raw Fruit Jam 164
Creamy Pumpkin Oat Bran 120 Apricot Jam 164
Pumpkin-Spiced Quinoa Granola 121 Blueberry Raspberry Jam 165
Soft-Boiled Eggs on Avocado Toast 122 Sugar-Free Orange Cranberry Sauce 165
Power Protein Scramble 123 Rose Water 166
Red Pepper Quiche with Sweet Potato Crust 124 Taco Seasoning Mix 168

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 CHAPTER 10 Raisin, Pine Nut, and Goat Cheese
Skinny Snacks and Finger Foods 169 Kale Salad 199
Creative Kale Salads 200
Orange and Date Delight 170
Zesty Southwestern Kale Salad 200
Banana, Nut Butter, and Hemp Seed
Bites 170 Sesame Asian Kale Salad 201
No-Bake Crisscross Cacao Peanut Butter Greek-Style Kale Salad 202
Cookies 171 Ginger Asian Slaw 203
Stuffed Dates, Three Ways 172 Skinny Stir-Fried Veggies 204
Nut Butter Cacao–Stuffed Dates 172 Basic Braised Greens 205
Honey Lemon Cream Cheese–Stuffed Thai Coconut Collard Greens 206
Dates 172 Piñon-Topped Lemony Kale 207
Savory Goat Cheese–Stuffed Dates 173 Carrot, Brussels Sprout, and Purple
Healthy Jello 173 Cabbage Sauté 208
Fruity Coconut Popsicles 175 Roasted Tricolor Taters and Carrots 209
Fast Frozen Yogurt 176 Broccoli in Spicy Orange Sauce 210
Orange Almond Energy Bars 176 Maple-Roasted Brussels Sprouts with
High-Protein Granola Bars 177 Pecans 211
Four Hummus Favorites 178 Just Veggie Creole 212
Classic Hummus 179 Pecan-Topped Green Beans 213
Roasted Garlic Hummus 179
CHAPTER 12
Roasted Red Pepper Hummus 180
Cilantro-Lime Jalapeño Hummus 180 Soups, Stews, Grains, and Legumes 215
Perfect in Every Way Guacamole 180 Smoky Tomato Soup 216
Avocado Caprese 182 Creamy Zucchini Cashew Soup 217
Cold Chicken, Zucchini, and Feta Sliders 183 Easy Wakame Miso Soup 218
Quinoa Pizza Bites 184 Hearty Vegetable Miso Soup 219
Crunchy Pepitas 185 Roasted Garlic, Cauliflower, and Fresh Parsley
Sweet ’n’ Spicy Mixed Nuts 186 Soup 220
Classic Kale Chips 186 Pumpkin Chickpea Chili 221
Zesty Nacho Kale Krunch 188 Yellow Lentil Dal 222
Sugar-Free Dried Cranberries 189 Mexican Ground Beef and Potato Stew 223
Cranberry Quinoa Stovetop Stuffing 224
CHAPTER 11 Lemon Turmeric Quinoa 225
Sensational Salads and Millet Pilaf with Braised Carrots and
Fennel 226
Versatile Veggies 191
Ancient Grains Tabbouleh 228
Citrus Avocado Salmon (or Tuna) Cups 192
Sesame Brown Rice 229
Moroccan Carrot Salad 192
Slow-Cooked Boston Baked Beans 230
Maple Mustard Sweet Potato Salad 193
Avocado and Beets with Balsamic Orange CHAPTER 13
Dressing 194
Everyday Rainbow Salad 196
Meaty and Meatless Mains 231
Mexican Caesar Salad with Cilantro Pepita Asparagus and Sun-Dried Tomato–Stuffed
Dressing 197 Chicken 232
Dandelion Greens Salad with Sweet Citrus Apricot Sweet and Sour Meatballs 233
Dressing 198 Coconut Oil Garlic-Roasted Chicken 234

Contents  ix

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 Thai Basil Chicken in Creamy Coconut Decadent Dairy-Free Ice Cream 257
Sauce 235 Choco-cado Mousse 259
Pasta e Fagioli 236 Simply Perfect Pumpkin Pie 260
Unwrapped Cabbage Rolls 237 Homemade Whole Grain or Sprouted Grain
Sweet Potato and Ground Turkey Shepherd’s Pie Crust 261
Pie 238 Gluten-Free, Grain-Free Coconut Flour
Festive Spinach Lasagna 240 Pie Crust 261
Herb-Crusted Salmon on Greens 241 Simply Skinny Chocolate Bars 262
Seared Southwest Mahimahi Fish Tacos 242 Chocolate-Covered Frozen Banana Bites 263
Chickpea Garden Patties 243 Joyful Chocolate Almond Bars 264
Chili con Tempeh 244 Honey Lemon Cream Cheese Frosting
Veggie Egg Fried Rice 245 or Filling 265
Three Sisters Casserole 246 Grain-Free, No-Bake Chocolate Orange
Chickpea Tikka Masala with Cinnamon Cake 266
Brown Rice 247
Salsa Verde Spinach and Sweet Potato Metric Conversions 269
Enchiladas 249
Acknowledgments 271
CHAPTER 14 Resources 273
Sweet Indulgences 251 Recommended Foods and Products Guide 273
Grain-Free Nutty Peanut Butter Cookies 252 Helpful Websites 283
Grain-Free Almond Spice Cookies 253 Notes 285
Guiltless Grain-Free Brownies 254
Whole Grain Gingerbread Cookies 255
Index 287
Skinny Macaroons 256

x  Contents

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 Introduction
To be healthy, we need to prepare our own food, for ourselves and our
families. This doesn’t mean you have to spend hours in the kitchen,
but you do need to spend some time there, preparing food with wis-
dom and love.
—SALLY FALLON, author of Nourishing Traditions

F
irst of all: I love good food and I love to cook. When

I sat down to write this cookbook, I knew that I wanted it to

be something special—something more than just a collection
of healthy recipes. I wanted it to be just as enlightening and educa-
tional as my previous book, The Science of Skinny, but with a fresh
emphasis on the foods and cooking techniques that helped me lose
100 pounds and keep the weight off for over twenty years. My hope
is that the information and recipes in this cookbook will inspire you
into the kitchen to create something more than just today’s breakfast
or tomorrow’s dinner. I want it to be your foundation for a natural
way of eating for life that nourishes you in many ways.
While “skinny” figures prominently in the title and throughout (I’ll
explain more about that in the next chapter), this book is not only

 xi 

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 for those who want to shed pounds. Its Money and food were not abundant when I
message and the accompanying recipes are was growing up, and we often had to make
meant for anyone seeking to eat good food meals from just a few simple ingredients.
and improve their health. From my unique Some of my recipes reflect that, while oth-
perspective as a chemist, nutritionist, and ers show a more mature culinary purpose
former obese person, I am on a personal gleaned from my training as a nutrition edu-
mission to transform the way our nation ap- cator, combining ingredients with both taste
proaches food, eating, and weight loss. One and optimal health in mind.
life at a time, one bite at a time, I teach people In addition to preparing processed-free
the importance of eating foods in their clos- meals for myself and my family, today I teach
est-to-natural form and how to shop for and healthy cooking to large audiences and small
prepare these foods for themselves and their groups around the country. For several years
families. My task, as I see it, is to help people I’ve been the key presenter for the Culinary
understand and ultimately come to respect World at the annual American Diabetes As-
the important and powerful relationship be- sociation Expo. For a time I offered my ser-
tween what we eat and how we feel, and to vices as a private cook for individuals and
help them reclaim the innate connection we families, and my husband and I ran our own
all inherently have with whole natural foods. organic meal delivery business called Dee’s
This connection is what we ultimately need Healthy Gourmet, for which I was in charge
to feel in order to be inspired to make the of recipe creation, menu planning, and run-
nourishing food choices that bring about ning the kitchen. All of this experience has
balanced health. Learning to value the qual- afforded me the opportunity to create recipes
ity of your food essentially means learning to with many different needs and preferences
value yourself—a more important factor in in mind. As many current eating styles fall
weight loss and improving your health than under the umbrella of the “processed-free”
anything else. philosophy introduced in my previous book,
I was once obese, so it should be no sur- The Science of Skinny, you will find an eclectic
prise that health has not always been my variety of information, cooking techniques,
priority when it comes to food. However, and recipes that appeal to many different
spending time in the kitchen preparing palates, from gluten-free, grain-free, and
meals for myself and others has always been dairy-free to clean eating, diabetic-friendly,
important to me. vegetarian, Paleo, and others.
I am a home cook—the kind of cook who You will also notice a general theme among
can look into the refrigerator or freezer, pull the recipes: If you have the time and incli-
out an assortment of whatever is in there, nation, make your own. Staple items such
and whip up a fairly tasty dish. No recipe as nut milks, broths, breads, condiments,
required. Some may say that’s a talent, but I sauces, salad dressings, snacks, and desserts
prefer to think of it as a learned survival skill. are the types of foods and ingredients that

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 may be hard to find in a processed-free and new ideas for an eclectic repertoire of
form, even in natural food markets. If you nourishing meals and snacks. The next chap-
are ready to try your hand at making your ter gives you a basic Science of Skinny overview.
staples, the recipes await you. In following chapters, I’ll introduce some of
For the most part, preparing processed- the scientifically proven skinny superfoods
free food is not complicated nor does it and ingredients and the basic cooking tech-
take any more time than any other home niques, followed by the recipes themselves. At
cooking. After all, mixing and bake time are the end of the book, I’ve included a compre-
pretty much the same whether you’re mak- hensive Resources section (page 273) to help
ing peanut butter cookies with white flour, you find trusted brands of food products and
sugar, and vegetable shortenig, or you’re cooking tools, as well as a list of helpful web-
making my recipe for Grain-Free Nutty sites to support you in your transition to pro-
Peanut Butter Cookies (page 252) using cessed-free living.
just peanut butter, egg, vanilla extract, and Thank you for inviting me into your
baking soda. kitchen. I hope you enjoy preparing these
Whether you are a seasoned follower of recipes as much as I’ve enjoyed creating
The Science of Skinny or a newcomer to its te- them!
nets, The Science of Skinny Cookbook will pro- Best of Health,
vide you with a wealth of scrumptious recipes Dee McCaffrey

Introduction  xiii

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