The Master Your Metabolism Cookbook by Jillian Michaels (Excerpt)

THE MASTER YOUR METABOLISM

COOKBOOK

Jil l ian Michaels

CROWN PUBLISHERS

NEW YORK

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Copyright © 2010 by Empowered Media LLC.

All rights reserved.Published in the United States by Crown Publishers, an imprint of the Crown Publishing Group, a division of Random House, Inc., New York.www.crownpublishing.com

CROWN and the Crown colophon are registered trademarks of Random House, Inc.

Library of Congress Cataloging-in-Publication Data

Michaels, Jillian. Th e master your metabolism cookbook / Jillian Michaels.—1st ed. p. cm. Includes index.1. Reducing diets—Recipes. 2. Weight loss—Endocrine aspects.3. Metabolism—Regulation. I. Title.

RM222.2.M4825 2010641.5'635—dc22 2009053443

ISBN 978-0-307-71822-8

Printed in the United States of America

Design by Elizabeth Rendfl eisch

10 9 8 7 6 5 4 3 2 1

First Edition

Th e information in this work is in no way intended as medical advice or as a substitute for medical counseling. Th e information should be used in conjunction with the guidance and care of your physician. Consult your physician before beginning this program as you would any weight-loss or weight-maintenance program. Your physician should be aware of all medical conditions that you may have, as well as the medications and supplements you are taking. As with any weight-loss plan, the information here should not be used by patients on dialysis or by pregnant or nursing mothers.

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CON T EN T S

Introduction ix

the what and whyYour Biochemistry and You 3

The Power Nutrients 20

The Diet at a Glance 31

Mastering the Health Benefi ts 33

Menus 42

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the recipesBreakfast 49

Soups 71

Salads and Sandwiches 91

Poultry and Meat Main Dishes 111

Fish and Shellfi sh Main Dishes 141

Vegetarian Main Dishes 175

Side Dishes 207

Snacks 225

Desserts 237

Basics 257

Resources 270

Index 272

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1 8 2 T H E M A S T E R Y O U R M E T A B O L I S M c o o k b o o k

HEALTH BENEFITS:

Anti-Cancer Heart Healthy Boosts Immunity Boosts Metabolism Improves Digestion Strong Bones

frittata with spinach, potatoes, peppers, and feta A well- seasoned cast-

iron skillet is the best choice for cooking frittatas. Not

only does it increase the iron content in the dish, but it

also makes getting the slices out of the pan very easy.

SERVES 4

2 cups baby spinach leaves or coarsely chopped fl at- leaf spinach, rinsed

1 tablespoon olive oil1 cup diced red onionPinch of salt3 ounces cremini or button mushrooms, trimmed and

sliced (about 1 cup)1 small (about 3 ounces) russet potato, cut into

1/4- inch cubes (about 1/2 cup)1/2 red bell pepper, cut into 1/4- inch cubes (about

3/4 cup)4 large eggs1/2 cup crumbled low- fat feta cheese1 teaspoon chopped fresh oregano leaves1/4 teaspoon ground black pepper

6m

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v e g e t a r i a n m a i n d i s h e s 1 8 3

Calories: 197.8 kcal

Fat: 11.2 g

Protein: 14.0 g

Carbohydrates: 12.3 g

Sodium: 510.8 mg

Set a rack about 4 inches from the broiler and preheat the broiler

to low.

Heat an 8- to 10- inch cast- iron or other ovenproof (not nonstick)

skillet over low heat. Add the spinach with the rinse water still

clinging to the leaves (if the spinach is completely dry, add a ta-

blespoon of water to the pan with the spinach). Cover and cook

until the leaves have barely wilted, about 1 minute. Transfer to a

colander and use tongs to squeeze out as much liquid as pos-

sible. Wipe the skillet clean.

Add the olive oil to the cleaned skillet and heat over medium heat.

Add the onion and salt and cook, stirring occasionally, until the

onion is beginning to soften, about 2 minutes. Add the mush-

rooms and cook, stirring occasionally, until lightly browned, about

2 minutes. Stir in the potato and pepper, cover, and cook, stir-

ring once or twice, until the potato is tender but still fi rm, an-

other 5 to 7 minutes.

Meanwhile, in a medium bowl, whisk the eggs until lightly beaten.

Stir in the reserved spinach, the feta, oregano, and black pep-

per. When the potato mixture is cooked, evenly pour the egg

mixture over it. Cook until the eggs are set around the edges,

about 10 minutes.

Place the skillet under the broiler for 1 to 2 minutes, until the top

of the frittata is puff ed and lightly browned. Serve hot.


1 1 6 T H E M A S T E R Y O U R M E T A B O L I S M c o o k b o o k

HEALTH BENEFITS:

Anti-Cancer Heart Healthy Boosts Metabolism Improves Mood Anti-Infl ammatory

chicken satay with almond sauce SERVES 4

1 pound boneless, skinless chicken breast1/2 cup plus 1 teaspoon low- sodium tamariJuice of 1 orange (about 1/2 cup)Juice of 1 lime (about 11/2 tablespoons)3 garlic cloves, chopped1/4 cup rice wine vinegar2 tablespoons natural almond butter1 tablespoon honey1 tablespoon minced fresh ginger1/4 teaspoon toasted sesame oilOlive oil spray, for the grill

WHAT’S IN THERE?!: IRRADIATED MEAT

So gross. I mean . . . really? Here’s what happens: conventionally raised animals are kept in horrifying conditions, where they basically sit in their own excrement until the day they are slaughtered. Th e bacteria from their feces are on and in the meat—think E. coli and the like—so, to be safe, meat is irradiated to prolong its shelf life and reduce the risk of food poisoning.

You can tell if your meat has been so treated by looking for the words “irradiated” or “pasteurized” on the packaging. Currently more than 3,000 supermarkets in America, as well as our nation’s school- lunch program, carry irradiated meat. Th is is a relatively new practice, so we don’t know how serious the health ramifi cations are for humans yet. With that said, the European Union is concerned about the chemicals that irradia-tion creates in the meat and is pursuing further studies. I don’t know about you, but the “maybe” game is just not something I want to play where my health is concerned.

What’s the best way to avoid this? Going organic, of course. Or, if organic is not af-fordable, opt for fi sh instead of beef or chicken.


p o u l t r y a n d m e a t m a i n d i s h e s 1 1 7


Fat: 5.5 g

Protein: 29.0 g


Sodium: 596.8 mg

Slice the chicken breast into thin strips 3 to 4 inches long; this is

easier to do if the chicken is placed in the freezer for 20 minutes

before slicing. You should have about 40 slices (count out and

set aside roughly half as many wooden skewers as you have

slices of chicken). In a medium bowl, mix the 1/2 cup tamari,

the orange juice, lime juice, and 2 of the garlic cloves. Add the

chicken slices. Cover the bowl and refrigerate for at least 1 hour

and up to overnight.

Before you are ready to grill the chicken, soak the wooden skew-

ers in water for at least 20 minutes.

Meanwhile, in a blender or the work bowl of a food processor,

place the vinegar, almond butter, honey, ginger, sesame oil,

1 teaspoon tamari, and remaining garlic clove. Blend or process

until smooth. Set aside until ready to serve.

If using a gas or charcoal grill, spray the grill with olive oil and pre-

pare a medium- hot grill. If using a grill pan, spray it with olive oil

and heat over medium- high heat.

Pat the chicken slices dry, and thread 2 slices onto each skewer.

Grill for 2 to 3 minutes per side. Arrange the hot skewers on a

platter and either drizzle the sauce over or serve the sauce in a

bowl alongside the skewers.


6 2 T H E M A S T E R Y O U R M E T A B O L I S M c o o k b o o k

HEALTH BENEFITS:

Heart Healthy Boosts Immunity Boosts Metabolism Strong Bones Healthy Skin

blueberry banana muffi ns Blueberries

and bananas are two nutritional powerhouses—

and powerfully tasty, too! MAKES 12 MUFFINS

Olive oil spray for the tin3/4 cup mashed very ripe bananas (about 2)3/4 cup nonfat plain yogurt1/2 cup honey1/3 cup olive oil2 teaspoons vanilla extract21/2 cups white whole- wheat fl our2 teaspoons aluminum- free baking powder1/2 teaspoon baking soda1/2 teaspoon salt1 generous cup fresh or frozen blueberries1/2 cup chopped walnuts, toasted (page 96; optional)

*


b r e a k f a s t 6 3

Place an oven rack in the center of the oven, then preheat the

oven to 425°F. Lightly spray a 12- cup muffi n tin with olive oil or

line with paper liners.

In a large bowl, place the bananas, yogurt, honey, olive oil, and

vanilla. Stir together until well mixed.

In a separate bowl, sift together the fl our, baking powder, baking

soda, and salt. Add the dry ingredients to the banana mixture

and stir until just combined. Fold in the blueberries and the nuts,

if using.

Spoon the batter into the prepared muffi n tin. Place the tin in the

oven and reduce the heat to 400°F. Bake for 35 to 40 minutes,

or until tops spring back when lightly touched. Let cool in the tin

for 10 to 15 minutes before transferring to a cooling rack. Serve

warm. (For longer storage, let cool completely and store in an

airtight container at room temperature for up to 3 days or in the

freezer for up to 2 months.)


Fat: 6.8 g

Protein: 4.5 g


Sodium: 234.5 mg


2 7 2

INDEX Açai Berry and Pomegranate

Smoothie, 226allergies, and diet, 212alliums, health benefi ts from, 21–22almond(s), 28

-Banana Smoothie, 226-Chocolate Blondies, 256-Crusted Chicken Breasts, 112-Orange Rainbow Trout with

Chipotle Yogurt Sauce, 158–59Roasted or Grilled Vegetables

with Romesco Sauce, 180–81Sauce, Chicken Satay with,

116–17Spiced Roasted, 236Trail Mix, 236and Vegetable Pad Th ai, 192–93

Anchovies, Garlic, and Parsley, Linguine with, 163

apple cider vinegar, 36apple(s), 36

and Cheddar Slices with Cinnamon, 230

Crisp, Golden, 245and Fig Compote, Spiced, 248and Ham on Grilled Country

Bread, 108and Pecans, Steel- Cut Oats with,

50–51and Red Cabbage Slaw, 101

arame, 36Arame and Carrots, Sautéed, 218–19arthritis, and diet, 152artichoke(s), 36

Baby, Braised, with Tomatoes, 222Feta, and Black Olives, Roasted

Pork Stuff ed with, 136–37arugula:

and Lemon, Russet Potato Salad with, 212–13

and Salsa Verde, Calamari with, 174

asparagus, 37and Lemon, Barley Risotto with,

196–97Red Pepper, and Spinach, Chicken

Stir- Fry with, 118–19

Roasted or Grilled Vegetables with Romesco Sauce, 180–81

avocado(s):Guacamole, 233Pomegranate, and Sunfl ower

Seeds, Baby Spinach with, 96–97

Tomato, and Cheddar Burrito, 102–3

banana, 37-Almond Smoothie, 226Blueberry Muffi ns, 62–63Pops, Chocolate- Cinnamon

Frozen, 242–43barley, 29, 37

Risotto with Asparagus and Lemon, 196–97

with Roasted Caulifl ower and Almonds, 211

Soup with Shiitake Mushrooms and Andouille, 84–85

Barramundi, Th ai Green Curry, 142bean(s), 21, 37

Baked Ratatouille with Parmesan, 204–5

Black, 260Black, and Rice, 210Black, and Roasted Tomato Soup,

80–81Black, Chili, 202–3Black, Dip, 235Green, Salad with Shrimp or

Chicken, 98–99Hummus, 232Lentils, Sweet Potato, and

Coriander Stew, 82–83Vegetable Stir- Fry with

Lemongrass, 190–91Winter Vegetable Couscous, 198–99

beef, 116, 133, 160Grilled Skirt Steak with

Chimichurri Sauce, 140Stir- Fry with Broccoli and

Shiitake Mushrooms, 138–39Beets, Roasted Garlic, 221

Berry(ies), 22. See also cranberriesBlueberry Banana Muffi ns, 62–63and Ginger Salsa, Fresh, Grilled

Halibut with, 148–49-Maple Syrup, Multigrain

Pancakes with, 68–69and Quinoa Crunch, Greek

Yogurt Cup with, 52Watermelon Soup with

Blackberries and Jícama, 73Whole- Grain Toast with

Soft Cheese Spread and Raspberries, 53

Blackberries and Jícama, Watermelon Soup with, 73

Blondies, Almond- Chocolate, 256blueberries, health benefi ts from, 22Blueberry Banana Muffi ns, 62–63Breads and toast. See also muffi ns

Baked Garlic Pita Chips, 231Fattoush Salad, 92–93Whole- Grain Toast with

Soft Cheese Spread and Raspberries, 53

broccoli, 27and Shiitake Mushrooms, Beef

Stir- Fry with, 138–39Vegetable Stir- Fry with

Lemongrass, 190–91Broth, Vegetable, 264–65Brownies, Fudge, 254–55Burgers, Mediterranean Lamb, 132Burrito, Tomato, Avocado, and

Cheddar, 102–3

Cabbage, Red, and Apple Slaw, 101Cake, Walnut- Orange, with Sweet

Yogurt, 252–53Calamari with Salsa Verde and

Arugula, 174canned foods, note about, 80carrots, 37Carrots and Arame, Sautéed, 218–19Catfi sh, Pecan- Crusted, with

Cranberry- Maple Compote, 156–57

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i n d e x 2 7 3

caulifl ower:Roasted, and Almonds, Barley

with, 211Winter Vegetable Couscous,

198–99chard:

Autumn Greens Soup, 74–75Potstickers with Tamari Dipping

Sauce, 188–89cheese:

Cheddar and Apple Slices with Cinnamon, 230

Frittata with Spinach, Potatoes, Peppers, and Feta, 182–83

Healthy Cobb Salad, 100Mediterranean Pizza, 176–77Roasted Pork Stuff ed with

Artichoke, Feta, and Black Olives, 136–37

Spinach and Red Onion Quiche, 184–85

Spread, Soft, and Raspberries, Whole- Grain Toast with, 53

Tomato, Avocado, and Cheddar Burrito, 102–3

chicken, 113, 160Breasts, Almond- Crusted, 112Curried, with Cilantro- Lime

Sauce, 124–25Grilled Lemon, 122–23Healthy Cobb Salad, 100or Shrimp, Green Bean Salad

with, 98–99Pan- Fried, with Fennel and

Carrots, 114–15Poached, 258Roasted, with Whole- Wheat Pasta

and Spinach Pesto, 120–21Salad with Red Grapes and

Toasted Pecans, 109Satay with Almond Sauce, 116–17Sausage with Poached Eggs and

Sweet Potato Hash, 60–61Shredded Curried, Mulligatawny

Soup with, 88–89Stir- Fry with Asparagus, Red

Pepper, and Spinach, 118–19Chili, Black Bean, 202–3chocolate:

-Almond Blondies, 256Chip Oatmeal Muffi ns, 66–67

-Cinnamon Frozen Banana Pops, 242–43

Fudge Brownies, 254–55Trail Mix, 236

cilantro, 38-Lime Sauce, Curried Chicken

with, 124–25cinnamon, 38Coconut- Curry Steamed Mussels,

164–65Coconut- Ginger Yellow Rice, 208cookware, best choices for, 59couscous, 261

with Carrots, Parsnips, and Orange, 209

Winter Vegetable, 198–99cranberries, 38

-Maple Compote, Pecan- Crusted Catfi sh with, 156–57

-Orange Sauce, Roasted Turkey Breast with, 128–29

Pumpkin Muffi ns, 64–65Cucumber and Yogurt Salad, Creamy,

214cumin, 38

Dairy foods, 29. See also cheese; yogurt

dips:Black Bean, 235Guacamole, 233Hummus, 232Tomatillo and Tomato Salsa,

234drinks:

Açai Berry and Pomegranate Smoothie, 226

Banana- Almond Smoothie, 226

eggplant, 38Baked Ratatouille with Parmesan,

204–5Roasted or Grilled Vegetables

with Romesco Sauce, 180–81eggs, 23–24, 39, 56–57, 160

Denver Omelet, 58–59Frittata with Spinach, Potatoes,

Peppers, and Feta, 182–83Hard- Boiled, 259

Poached, and Sweet Potato Hash, Chicken Sausage with, 60–61

Poached, on Greens with Turkey Bacon, 54–55

energy, and diet, 102

fennel, 39Fennel and Carrots, Pan- Fried

Chicken with, 114–15Fig and Apple Compote, Spiced, 248fi sh, 23–24, 143, 144, 160, 164, 169

Almond- Orange Rainbow Trout with Chipotle Yogurt Sauce, 158–59

Broiled Mackerel with Lemon- Caper Vinaigrette, 160–61

Broiled Tilapia with Fresh Herbs, Mushrooms, and Tomatoes, 146–47

Grilled Halibut with Fresh Berry and Ginger Salsa, 148–49

Grilled Sardines with Lemon and Basil, 162

Linguine with Anchovies, Garlic, and Parsley, 163

Pecan- Crusted Catfi sh with Cranberry- Maple Compote, 156–57

Poached Salmon with Green Goddess Yogurt, 152–53

Pollock in Parchment, 145Roasted Salmon with Pepita and

Cumin Seed Crust, 150–51Spicy Mahi- Mahi and Mango

Tacos, 154–55Th ai Green Curry Barramundi,

142Frittata with Spinach, Potatoes,

Peppers, and Feta, 182–83fruit(s):

buying, storing, and preparing, 240–41 (see also specifi c fruits)

health benefi ts, 25–26Vinaigrette, 263

genetically modifi ed (GM) foods, about, 75

Grains, 29–30. See also barley; oats; quinoa; rice


2 7 4 i n d e x

green bean(s):Salad with Shrimp or Chicken,

98–99Vegetable Stir- Fry with

Lemongrass, 190–91Green Papaya Slaw, Ginger Shrimp

Rolls with, 172–73Greens, 27–28. See also spinach

Autumn, Soup, 74–75Calamari with Salsa Verde and

Arugula, 174Chard Potstickers with Tamari

Dipping Sauce, 188–89Fattoush Salad, 92–93Healthy Cobb Salad, 100Poached Eggs on, with Turkey

Bacon, 54–55Russet Potato Salad with Arugula

and Lemon, 212–13grilling, cooking notes, 127Guacamole, 233

Halibut, Grilled, with Fresh Berry and Ginger Salsa, 148–49

Ham and Apple on Grilled Country Bread, 108

herbs, 83, 92. See also specifi c herbshoney, 249hormones:

estrogen and progesterone, 6–9ghrelin, 18–19growth hormone, 15–16insulin, 3–4leptin, 16–18norepinephrine, epinephrine, and

cortisol, 11–15testosterone and DHEA, 9–11thyroid, 4–6

Hummus, 232

Ketchup, 268–69Kiwi and Papaya Summer Rolls,

228–29

lamb, 133Burgers, Mediterranean, 132Skewers, Grilled, with Plums,

130–31

Legumes, 21. See also bean(s)Lentils, Sweet Potato, and Coriander

Stew, 82–83

Mackerel, Broiled, with Lemon- Caper Vinaigrette, 160–61

Mahi- Mahi and Mango Tacos, Spicy, 154–55

Mango and Mahi- Mahi Tacos, Spicy, 154–55

Maple- Glazed Plantains, 246–47maple syrup, 39Meat. See also beef; lamb; pork

buying, storing, and preparing, 133

cooking safely, 160health benefi ts, 23–24irradiated, about, 116

menus, 42–45microwave cooking, 195mint, 39muffi ns:

Blueberry Banana, 62–63Oatmeal Chocolate Chip, 66–67Pumpkin Cranberry, 64–65

mushrooms, 40–41Fresh Herbs, and Tomatoes,

Broiled Tilapia with, 146–47Roasted or Grilled Vegetables

with Romesco Sauce, 180–81Roasted Shiitakes with Fresh

Th yme, 215Shiitake, and Andouille, Barley

Soup with, 84–85Shiitake, and Broccoli, Stir- Fry

with, 138–39Mussels, Coconut- Curry Steamed,

164–65Mussels with Linguine, 166–67

nutmeg, 39Nuts, 28, 96. See also almond(s)

Pecan- Crusted Catfi sh with Cranberry- Maple Compote, 156–57

Steel- Cut Oats with Apples and Pecans, 50–51

Walnut- Orange Cake with Sweet Yogurt, 252–53

oats, 29Golden Apple Crisp, 245Steel- Cut, with Apples and

Pecans, 50–51Toasted, and Tomato Soup, 86–87

oils, cooking, 87Omelet, Denver, 58–59Oranges with Lemon- Vanilla Yogurt

Cream, 244Orange- Walnut Cake with Sweet

Yogurt, 252–53organic foods, 24–25, 104, 186–87

Pad Th ai, Almond and Vegetable, 192–93

Pancakes, Multigrain, with Berry- Maple Syrup, 68–69

papayas, 39Papaya and Kiwi Summer Rolls,

228–29Pasta. See also couscous

Almond and Vegetable Pad Th ai, 192–93

Linguine with Anchovies, Garlic, and Parsley, 163

Linguine with Zucchini, Grape Tomatoes, and Creamy Lemon- Yogurt Sauce, 194–95

Mussels with Linguine, 166–67Whole- Wheat, and Spinach Pesto,

Roasted Chicken with, 120–21pear(s), 39

-Pomegranate Salad, 244Sorbet, 238–39

pecan(s):and Apples, Steel- Cut Oats with,

50–51-Crusted Catfi sh with Cranberry-

Maple Compote, 156–57pepita(s), 40

and Cumin Seed Crust, Roasted Salmon with, 150–51

Trail Mix, 236peppers, 38


Golden Gazpacho, 72Quinoa- Stuff ed, 200–201Roasted or Grilled Vegetables

with Romesco Sauce, 180–81


i n d e x 2 7 5

Vegetable Stir- Fry with Lemongrass, 190–91

Pineapple- Mint Salsa, Chili- Lime Shrimp Skewers with, 170–71

Pizza, Mediterranean, 176–77Plantains, Maple- Glazed, 246–47Plums, Grilled Lamb Skewers with,

130–31Plums, Honey- Ginger, 249Pollock in Parchment, 145pomegranate:

and Açai Berry Smoothie, 226Avocado, and Sunfl ower Seeds,

Baby Spinach with, 96–97-Pear Salad, 244Sauce, Pork Medallions with,

134–35pork, 133, 160


Medallions with Pomegranate Sauce, 134–35

Roasted, Stuff ed with Artichoke, Feta, and Black Olives, 136–37

Potato(es). See also sweet potato(es)Roasted Russet Fries, 230Russet, Salad with Arugula and

Lemon, 212–13Potstickers, Chard, with Tamari

Dipping Sauce, 188–89Poultry. See also chicken; turkey

buying, storing, and preparing, 113

cooking safely, 160power nutrient food groups:

alliums, 21–22berries, 22cruciferous vegetables, 27dark green leafy vegetables, 27–28fruits and vegetables, 25–26legumes, 21meat, fi sh, and eggs, 23–24nuts and seeds, 28organic dairy, 29whole grains, 29–30

Pudding, Rice, 250–51Pumpkin Cranberry Muffi ns, 64–65

Quiche, Spinach and Red Onion, 184–85

quinoa, 40, 262Crunch and Berries, Greek Yogurt

Cup with, 52-Stuff ed Peppers, 200–201Vegetable Stir- Fry with

Lemongrass, 190–91

Raspberries and Soft Cheese Spread, Whole- Grain Toast with, 53

Ratatouille, Baked, with Parmesan, 204–5

recipes, and noted health benefi ts, 33–36

rice, 37Black Beans and, 210Brown, 261Coconut- Ginger Yellow, 208Pudding, 250–51

Risotto, Barley, with Asparagus and Lemon, 196–97

rosemary, 40

salads:Baby Spinach with Avocado,

Pomegranate, and Sunfl ower Seeds, 96–97

Chicken, with Red Grapes and Toasted Pecans, 109

Cucumber and Yogurt, Creamy, 214

Fattoush, 92–93Green Bean, with Shrimp or

Chicken, 98–99Healthy Cobb, 100Pomegranate- Pear, 244Red Cabbage and Apple Slaw, 101Russet Potato, with Arugula and

Lemon, 212–13Shrimp and Watermelon, 94–95

salmon, 23Poached, with Green Goddess

Yogurt, 152–53Roasted, with Pepita and Cumin

Seed Crust, 150–51Salad, Curried, Pita Pockets, 106

Salsa, Tomatillo and Tomato, 234sandwiches:

Chicken Salad with Red Grapes and Toasted Pecans, 109

Curried Salmon Salad Pita Pockets, 106


Mediterranean Tuna Salad Rolls, 107

Tomato, Avocado, and Cheddar Burrito, 102–3

Tomato, on Garlic- Rubbed Toast, 104–5

Sardines, Grilled, with Lemon and Basil, 162

Sauce, Simple Marinara, 266–67Sausage, Chicken, with Poached Eggs

and Sweet Potato Hash, 60–61

Scallops, Bay, with Toasted Sesame Seeds, 168

Seafood. See fi sh; shellfi shseeds, 28, 40, 96sesame seeds, 40sex drive and diet, 54Shellfi sh, 143, 144, 164, 169. See also

shrimpBay Scallops with Toasted Sesame

Seeds, 168Calamari with Salsa Verde and

Arugula, 174Coconut- Curry Steamed Mussels,

164–65Mussels with Linguine, 166–67

shrimp:or Chicken, Green Bean Salad

with, 98–99Rolls, Ginger, with Green Papaya

Slaw, 172–73Skewers, Chili- Lime, with

Pineapple- Mint Salsa, 170–71and Vegetables, Laksa with, 78–79and Watermelon Salad, 94–95

Sorbet, Pear, 238–39Soups. See also stews

Autumn Greens, 74–75Barley, with Shiitake Mushrooms

and Andouille, 84–85Beet, Smooth, 76–77Golden Gazpacho, 72Laksa with Shrimp and

Vegetables, 78–79Mulligatawny, with Shredded

Curried Chicken, 88–89


2 7 6 i n d e x

soups: (cont.)Roasted Tomato and Black Bean,

80–81Toasted Oats and Tomato,

86–87Watermelon, with Blackberries

and Jícama, 73spinach, 27

Asparagus, and Red Pepper, Chicken Stir- Fry with, 118–19

Baby, with Avocado, Pomegranate, and Sunfl ower Seeds, 96–97

Mediterranean Pizza, 176–77No- Cream Creamed, 220Pesto and Whole- Wheat Pasta,

Roasted Chicken with, 120–21

Potatoes, Peppers, and Feta, Frittata with, 182–83

and Red Onion Quiche, 184–85Squash. See also zucchini


Pumpkin Cranberry Muffi ns, 64–65

spaghetti, health benefi ts, 41Spaghetti, Th ai, 224Winter Vegetable Couscous,

198–99stews:

Lentils, Sweet Potato, and Coriander, 82–83

Winter Vegetable Couscous, 198–99

stress, and diet, 228Summer Rolls, Papaya and Kiwi,

228–29sweet potato(es):

Hash and Poached Eggs, Chicken Sausage with, 60–61

Lentils, and Coriander Stew, 82–83

Smashed, with Coconut Milk, 223

Tacos, Spicy Mahi- Mahi and Mango, 154–55

Tilapia, Broiled, with Fresh Herbs, Mushrooms, and Tomatoes, 146–47

Tomatillo and Tomato Salsa, 234tomato(es), 25

Avocado, and Cheddar Burrito, 102–3


Braised Baby Artichokes with, 222Fresh Herbs, and Mushrooms,

Broiled Tilapia with, 146–47Golden Gazpacho, 72Grape, Zucchini, and Creamy

Lemon- Yogurt Sauce, Linguine with, 194–95

Ketchup, 268–69Roasted, and Black Bean Soup,

80–81Roasted or Grilled Vegetables

with Romesco Sauce, 180–81Sandwich on Garlic- Rubbed

Toast, 104–5Simple Marinara Sauce, 266–67and Toasted Oats Soup, 86–87and Tomatillo Salsa, 234

Trail Mix, 236Trout, Rainbow, Almond- Orange,

with Chipotle Yogurt Sauce, 158–59

Tuna Salad Rolls, Mediterranean, 107turkey, 113, 160

Breast, Roasted, with Cranberry- Orange Sauce, 128–29

Kebabs, Tandoori, 126

Vegetable(s). See also specifi c vegetables

and Almond Pad Th ai, 192–93Broth, 264–65buying, storing, and preparing,

178–79

health benefi ts, 25–28microwaving, 216Roasted or Grilled, with Romesco

Sauce, 180–81roasting, 216–17and Shrimp, Laksa with, 78–79Stir- Fry with Lemongrass, 190–91Winter, Couscous, 198–99

venison, 133Vinaigrette, Fruit, 263

Walnut- Orange Cake with Sweet Yogurt, 252–53

walnuts, health benefi ts, 28water, best choices for, 227watermelon, 41

and Shrimp Salad, 94–95Soup with Blackberries and

Jícama, 73

yogurt, 29, 41Chipotle Sauce, Almond- Orange

Rainbow Trout with, 158–59Cream, Lemon- Vanilla, Oranges

with, 244and Cucumber Salad, Creamy, 214Greek, Cup with Quinoa Crunch

and Berries, 52Green Goddess, Poached Salmon

with, 152–53-Lemon Sauce, Creamy, Zucchini,

and Grape Tomatoes, Linguine with, 194–95

zucchini:Baked Ratatouille with Parmesan,

204–5Grape Tomatoes, and Creamy

Lemon- Yogurt Sauce, Linguine with, 194–95

Roasted or Grilled Vegetables with Romesco Sauce, 180–81


Multi-week bestselling author and TV's toughest fitness guru, Jillian Michaels, moves in a new, broader direction with this diet book for men and women. This 3-phase diet restores fat burning hormones, removes fat storage hormones, and rebalances metabolic make-up so that weight loss is easy and natural.

Master Your MetabolismJillian Michaels, Biggest Loser Coach and New York Times bestselling author of Making the Cut with Mariska van Aalst; Foreword by Christine Darwin, M.D.

978-0-307-45073-9 (0-307-45073-2)

HOT BOD IN A BOX packages Jillian's tough and energetic approach to fitness in a deck filled with portable exercise cards that you can mix and match for a customized workout.

Jillian MichaelsHot Bod in a BoxJillian Michaels978-0-307-45051-7(0-307-45051-1)

Readers can carry it wherever they go and have quick access to calorie, fat, and carb counts, as well as lists of hormone-positive foods that boost fat burning and kick fat storage to the curb. Also included: tips on navigating the supermarket aisles for Master foods and lifestyle products, what to eat on the go, at restaurants, and on the road, and motivational tips for staying on track.

The Master Your Metabolism Calorie CounterJillian Michaels with Mariska Van Aalst

978-0-307-71821-1 (0-307-71821-2)

The Jillian Michaels collection is available at:

Amazon.ca

Chapters.Indigo.ca

RandomHouse.ca

and your favourite local bookstore.

http://www.amazon.ca/exec/obidos/ASIN/0307718220/randomhouseof-20

http://www.chapters.indigo.ca/books/35/search?sc=Jillian+Michaels&sf=Author

http://www.randomhouse.ca/author/results.pperl?authorid=74825&ref=externallink_scribd_JillianMichaels

http://www.cbabook.org/find.html



The Master Your Metabolism Cookbook by Jillian Michaels (Excerpt)

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