T H E U LT R A M E T A B O L I S M C O O K B O O K C O M P A N I O N G U I D E B Y M A R K H Y M A N , M . D . TA B L E O F C O N T E N T S Introduction: A Companion Guide for a Cookbook? What You Will Find Here and How to Use It . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3 Section 1: More Healthy and Delicious Recipes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5 Phase I Recipes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6 Phase II Recipes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 25 Section 2: Tips, Tricks, and Techniques for Making Your Time in the Kitchen More Enjoyable and Efficient . . . . . 32 Making the Program Work on a Busy Schedule . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 32 Cooking and Preparation Suggestions . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 36 Making Your Time in the Kitchen More Fun! . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 39 Section 3: Reintroducing Allergenic Foods and Tracking Reactions . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 40 Section 4: Resources . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 42 Finding a Doctor . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 42 Activating the Relaxation Response . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 42 Mail-Order Organic Food Products . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 44 Kitchen Tools . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 60 Seafood Safety . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 61 Food Allergy . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 62 Organic Updates . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 62 THE ULTRAMETABO L I SM COOKBOOK COMPAN I ON GU I D E © ULTRAWELLNESS LLC I N T R O D U C T I O N : A C O M PA N I O N G U I D E F O R A C O O K B O O K ? W H AT YO U W I L L F I N D H E R E A N D H O W T O U S E I T Each new book I write presents a new challenge. Part of that challenge is determining what’s going to stay in the book and what’s going to have to be edited out for space considerations. This is not an easy task for me.… I painstak- ingly consider what will be kept and what will have to go. What I want to do is give you all the information and tools I have developed over the last 20 years while treating patients who have the same health and weight concerns that you do. I want to do this because it is my mission to help you achieve a state of vital health and optimal weight—a state I refer to as UltraWellness. I know you can achieve this experience of UltraWellness. It has happened for me, and I have seen it happen for my patients over and over again in the last 20 years. All you need is information on how to do it. That’s why it’s so difficult to decide what I should include and what I should cut out from each of my books. Unfortunately, there is just no way for me to give you all the tools and information I have in the space of one book. It isn’t possible. That’s why I create these companion guides to go along with the books I write. It gives me an opportunity to share additional information with you—information you need to make the program easier and more enjoyable to follow, information I am often compelled to leave out of my books due to space constraints. In The UltraMetabolism Cookbook Companion Guide I want to offer you some of what was left out of the book. I want to give you more information about how to make your experience in the kitchen easier and more enjoyable. I want to give you tools you need to make your journey to UltraWellness a little bit simpler. I want to share more of the information I have acquired during my career as a Functional Medicine practitioner, so you have the advantage you need to move forward on your path to weight loss and optimal health. THE ULTRAMETABO L I SM COOKBOOK COMPAN I ON GU I D E © ULTRAWELLNESS LLC 3 W I T H I N T H E S E PA G E S YO U W I L L F I N D T H E F O L L O W I N G : • More delicious recipes you can use during Phases I and II of the UltraMetabolism program • Extra tips, tricks, and techniques for preparing and cooking your meals (including some ways to make your time in the kitchen more efficient and more enjoyable) • A food log that will allow you to track foods as you reintroduce them, to determine whether or not any of the items in your diet are causing allergic reactions • Additional resources (including mail-order options for grass-fed meats and other organic products) I hope and believe that this information will make your experience on the UltraMetabolism program easier, more enjoyable, and, most important, more effective. This guide will fill out what you learned in The UltraMetabolism Cookbook and offer you a more comprehensive method for executing the instructions outlined there. And it will make your journey to UltraWellness a little bit easier and a little bit more enjoyable too! Vital health and optimal weight are your birthright. Use this information to take hold of this birthright and make UltraWellness yours now…and for many years to come. THE ULTRAMETABO L I SM COOKBOOK COMPAN I ON GU I D E © ULTRAWELLNESS LLC 4 S E C T I O N 1 : M O R E H E A LT H Y A N D D E L I C I O U S R E C I P E S The following are a few healthy and delicious recipes that didn’t make it into the cookbook. I have broken them down by phase, loosely organized them according to the time of day you might eat them, and given you all the other indi- cations (such as whether or not they are gluten free, dairy free, egg free, etc.) I gave in the cookbook. As in the cookbook, you will find that there are more Phase I recipes than Phase II recipes. That’s because you can keep eating Phase I recipes throughout Phase II. So the recipes here should give you many additional options to use throughout the program. I hope you enjoy these additional recipes. You will find some of my personal favorites among those listed below. Have fun with them! THE ULTRAMETABO L I SM COOKBOOK COMPAN I ON GU I D E © ULTRAWELLNESS LLC 5 P H A S E I R E C I P E S S H R I M P A N D AVO C A D O S A L A D This fast, simple salad is a delicious and refreshing way to enjoy shrimp for lunch or dinner. The addition of such flavors as mango, lime, and sesame gives it a sweet, tangy taste that is delectable. G L U T E N F R E E S E RV E S : 2 DA I R Y F R E E Prep Time: 15 minutes E G G F R E E Q U I C K Cook Time: None 1/2 pound large cooked shrimp, frozen 1 cup cherry tomatoes, halved 1 clove garlic, minced 1 medium-size mango, diced 1 large firm avocado, cut into 1/4-inch cubes 3 tablespoons lime juice, freshly squeezed 1 tablespoon toasted sesame oil 1 tablespoon sesame seeds 1 tablespoon fresh cilantro, chopped Pinch red pepper flakes 2 cups Boston or romaine lettuce, chopped Thaw shrimp under cold water and pat dry with a paper or linen towel. In a medium mixing bowl, add all ingredi- ents together except for the lettuce. Wash and separate lettuce leaves and arrange on a salad plate. Top with shrimp mixture and serve. N U T R I T I O N A L A N A L Y S I S Per serving: Calories 303, Carbohydrates 28 g, Fiber 4 g, Protein 27 g, Total Fat 11, Sat Fat 2 g,Cholesterol 224 mg, Sodium 270 mg, Calcium 150 mg THE ULTRAMETABO L I SM COOKBOOK COMPAN I ON GU I D E © ULTRAWELLNESS LLC 6 WA S A B I S A L M O N S A L A D Wasabi is a Japanese condiment classically served with sushi. It is like horseradish in that it is spicy, but the flavor dissolves in the mouth rapidly. Its addition gives this recipe a wonderful, though not overwhelming, spicy flavor. G L U T E N F R E E S E RV E S : 2 DA I R Y F R E E Prep Time: 15 minutes E G G F R E E Q U I C K Cook Time: None 1 can (6 ounces) wild salmon, drained 2 tablespoons scallions, minced 2 tablespoons celery, diced 1 teaspoon fresh ginger root, grated 1/2 cup plain, unsweetened soy yogurt 1/4 teaspoon wasabi paste, or to taste 2 cups Napa cabbage or bok choy, chopped In a medium bowl, mix together the salmon, scallions, celery, grated ginger, soy yogurt, and wasabi. Serve on chopped Napa cabbage or bok choy. N U T R I T I O N A L A N A L Y S I S Per serving: Calories 216, Carbohydrates 15 g, Fiber 2 g, Protein 21 g, Total Fat 8g, Sat Fat 2 g, Cholesterol 37 mg, Sodium 141 mg, Calcium 370 mg THE ULTRAMETABO L I SM COOKBOOK COMPAN I ON GU I D E © ULTRAWELLNESS LLC 7 C I T R U S C R A B S A L A D Sunflower sprouts are simply baby sunflower plants. You can find them in your produce department. They add a nutritious crunch to salads, wraps, and even soups! G L U T E N F R E E S E RV E S : 2 DA I R Y F R E E Prep Time: 20 minutes E G G F R E E Q U I C K Cook Time: None 1 tablespoon Dijon mustard Zest of one orange 1 tablespoon extra-virgin olive oil 2 tablespoons plain, unseasoned rice vinegar 1 tablespoon fresh dill, chopped 2 cups red cabbage, shredded 2 cups frisée or romaine lettuce, chopped 1 cup sunflower sprouts 1 small red onion, sliced 1 large orange, peeled and segmented 1 can (6 ounces) snow crabmeat In a small bowl, whisk mustard, orange zest, extra-virgin olive oil, vinegar, and fresh dill until well mixed. Set aside. In a large bowl, combine cabbage, lettuce, sprouts, onion, and orange sections. Add crabmeat and toss gently until combined. Pour dressing over salad and toss until salad is coated. N U T R I T I O N A L A N A L Y S I S Per serving: Calories 265, Carbohydrates 27 g, Fiber 7 g, Protein 24 g, Total Fat 8g, Sat Fat 1 g, Cholesterol 65 mg, Sodium 389 mg, Calcium 170 mg THE ULTRAMETABO L I SM COOKBOOK COMPAN I ON GU I D E © ULTRAWELLNESS LLC 8 OV E N - R OA S T E D T U R K E Y B U R G E R S W I T H B R U S S E L S S P R O U T S A N D B A K E D S W E E T P O TAT O The addition of button mushrooms and fresh sage boosts the antioxidant value of these delicious burgers. G L U T E N F R E E S E RV E S : 4 DA I R Y F R E E Prep Time: 10 minutes E G G F R E E Q U I C K Cook Time: 15 minutes 1 pound brussels sprouts, washed and bottoms cut 2 large sweet potatoes, washed and cut into 1/4-inch thick wedges 2 teaspoons extra-virgin olive oil Pinch sea salt Pinch freshly ground black pepper 1 pound lean ground turkey 4 ounces white button mushrooms, chopped 1/4 cup yellow onion, minced 1/4 cup celery, minced 2 tablespoons parsley, finely chopped 1 tablespoon reduced-sodium, wheat-free tamari 1 tablespoon fresh sage, finely chopped 1 clove fresh garlic, pressed Preheat oven to 400 degrees. Place brussels sprouts in a small baking dish and drizzle with 1 teaspoon extra-virgin olive oil, salt, and pepper, and coat evenly. In another baking dish, place sweet potato slices drizzled with remaining extra-virgin olive oil, salt, and pepper, and coat evenly. Bake in preheated oven for 15 minutes while making the turkey burgers. In a medium bowl, mix all ingredients for burgers together until vegetables are distributed throughout the meat. Form into four patties of equal size. Place burgers on a parchment paper–lined cookie sheet. Bake in the oven along with the vegetables for 15–20 minutes, until burgers are lightly browned and cooked through. You can also grill these burgers, approximately 7–8 minutes on each side, until completely cooked through. THE ULTRAMETABO L I SM COOKBOOK COMPAN I ON GU I D E © ULTRAWELLNESS LLC 9