Kawaii Sweet Treats by Shirley Wong, azw3, 9814721840


  • Full Title : Kawaii Sweet Treats
  • Autor: Shirley Wong
  • Print Length: 108 pages
  • Publisher: Marshall Cavendish International (Asia) Pte Ltd
  • Publication Date: 
  • Language: English
  • ISBN-10: 9814721840
  • ISBN-13: 978-9814721844
  • Download File Format: azw3

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Award-winning cookbook author and food blogger Shirley Wong, better known as Little Miss Bento, returns with even more kawaii creations in her third cookbook Kawaii Sweet Treats. Following the success of her first and second cookbooks, Kawaii Bento and Kawaii Deco Sushi, Shirley shows that she has much more to offer and shares exciting new ideas for making fun and unique treats that are sure to brighten up your day.

Featuring more than 30 recipes from cookies and snacks to cakes, tarts and pudding, with many utilizing aromatic tea flavours such as matcha, houjicha and earl grey, this collection will appeal to a broad range of home cooks, tea lovers and bakers.

With illustrated step-by-step instructions for basic recipes and a comprehensive introduction to the various types of teas used, this book is a must-have to add to your collection of Shirley Wong titles.

 

About the Author

Shirley Wong, aka, Little Miss Bento, gained a large following of fans when she started posting her adorable Japanese bento lunchbox creations and unique deco sushi rolls on her blog and social media channels.

As the top bento artist and blogger in Singapore, Shirley has won many awards for her bento creations and is often featured on local and international media. She is the only Singaporean to be certified under the Japan Sushi Instructor Association in Tokyo, and she conducts bento classes and workshops to share her skills.

Shirley’s first book, Kawaii Bento (2015), is a bestseller. Her follow-up, Kawaii Deco Sushi (2015) has also been well-received by the public.

Follow Shirley Wong at http://littlemissbento.com


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Keywords

gourmet cupcakes, wine seller, kulfi, castle cake, vegetarian appetizers,
pork medallions, oatmeal cookie recipe, most popular cocktails, cream of mushroom, edible cake decorations, very bit as delicious as the steps it takes to create it. Like that accomplished feeling of making our very first stock or pâté, these steps become a labor of love, but only if you choose this mission.

The ideas flourish further as the Dessert chapter grabs your attention with White Truffle Eggnog served in a real emu egg!

While you read this book, one thing is certain: it will start to expand your own creativity in ways you never expected. How is this possible? In chapter after chapter, you will notice that flavors and ingredients are not bound to any predetermined rules. You will start to question your own boundaries, see new possibilities, and realize that Matthew has just unlocked a side of you that you didn’t even know was there.

ROBERTO CORTEZ,

CR8 Dining Experimental

Seattle, Washington

INTRODUCTION

I never would have gotten the job at the Hollywood Roosevelt Hotel in July 2008 if I hadn’t known the bar manager, Tiffany Russo, through yoga. The Roosevelt had gone through a thirty-million-dollar renovation and it was one of the hottest places in Los Angeles. She decided to give me a chance, but because I barely had any experience, she put me in a smaller and quieter bar called the Library Bar. The Library Bar was a thirty-five-seat bar that was mostly used for the overflow of young club kids slurping up vodka Red Bulls on Friday and Saturday nights. On all the other nights, it was a ghost town. On my first night behind the stick, someone asked me for a Cosmopolitan and I had to duck down and whisper to the bartender next to me, “What’s in a Cosmopolitan?” That’s how little I knew about bartending.

The whole craft cocktail movement was just beginning in LA, and there was no one I could turn to in the hotel for guidance. As a matter of fact, I didn’t know much back then, but I did know that something was wrong when a classic cocktail on the menu, a Martinez, was made with maraschino cherry juice instead of maraschino cherry liqueur.

Hotel bars are notorious for being overpriced, and the Library Bar was no exception. The drinks on the cocktail menu were $15 and I instinctively knew they weren’t worth that much at the time. So the first thing I decided to do was to start to swap out the existing ingredients with fresh ones from the local farmers’ markets.

I am half Greek and half Italian, and when I was growing up, my Greek grandparents grew a lot of vegetables in their own garden. During high school, I went to Wilson Farm in Lexington, Massachusetts, with my father every Sunday to stock up on fresh fruits and vegetables for the week. So it seemed like a natural thing for me to go out and find as many local ingredients as I could.

After a few weeks of going to the farmers’ market in Santa Monica on Wednesdays, which in my opinion is the greatest market in the world, my manager stopped by to see how I was doing. She tried one of my drinks and couldn’t believe the flavors and freshness of the cocktail. I told her that it had fresh pomegranate juice in it, and she was blown away that I was just buying all of these fresh ingredients with my own money. She offered to give me a hundred dollars a week so I could continue my weekly addiction, but I ended up spending four hundred dollars a week on things that I had never seen or heard of in my life. That first year, I spent eight thousand dollars out of my own pocket educating myself on herbs, ice, and as many different alcohols as possible.

A combination of things make going to the farmers’ market so extraordinary. A lot of the produce is organic, and most of it was picked either the day before or that morning, so it is at its maximum peak of flavor. But what probably makes the market the most extraordinary is the diversity of the farmers’ nationalities. From Mexican to French, from Filipino to Brazilian, these farmers end up growing things that are not only indigenous to their native lands but that they are also nostalgic for. I’ve been shopping there for more than seven years, and I am constantly amazed at all the new things I keep seeing from season to season. Just when I think I know everything, something new and magical will pop up in a completely different form. I feel like I am in the farmers’ market mafia where farmers like J.J.’s Lone Daughter would set aside things like strawberry figs for me before putting them out on the stand.

After a year and a half of creating the concept of farm to glass for the Library Bar at the Hollywood Roosevelt Hotel, I realized that there was something more profound going on than just making cocktails.

I quickly understood that I had four impressions to make on the imbiber. First was the name, second was the look, third was the smell, and fourth was the taste. And over the last seven years it has become my passion to tell a story with each libation traveling across that bar with the hopes of transporting someone to another place.

I grew up with an alcoholic mother, and alcohol became a very negative and painful experience for me. I associated it with the ultimate path of destruction, and being behind a bar was the last place I thought I’d find myself. So, a year and a half into mixing cocktails and witnessing the effect I was having on the guests, I understood that I was slowly, one drink at a time, rescripting my relationship with alcohol. Making it something that was beautiful, fresh, and needing to be savored. And through this repetition, I unintentionally was able to heal my wounds, freeing myself to dive even deeper into my craft.

My favorite thing to hear from customers is not that this is the best drink they have ever had but that they have never had anything like it before. I hope that this book can shatter this myth of mixology a little bit. A lot of my work can look intimidating for the home bartender to do, but my drinks actually follow a simple formula, and the true art and passion come from the individual’s choice of ingredients.

There are so many amazing books out there on the craft of bartending, bar techniques, and beautifully reimagined classic cocktails that are great references and foundations for your work. This book is intended to complement those works and open up your eyes to what’s possible, to encourage you to explore what is local, native, and extraordinary about where you live and how you can incorporate it.

My mission is to be constantly creating, finding unusual fruits and herbs that I can store in the memory banks of the cocktail enthusiast forever. It is a passion that is reignited every time I stroll the farmers’ market or encounter a guest for the first time. I am very lucky to be around the greatest markets in the world, which consistently surprise me with each season and allow me to stretch my imagination in ways I didn’t even think were possible. I hope this book inspires you as much as writing it has inspired me.

AMUSE-BOUCHE

Amuse-bouche literally means “fun in your mouth” or “a laugh in the mouth.” This is something that is usually given on the house to diners at the beginning of a meal. It’s meant to open up their palates and ignite what is about to come.

A couple of years into my stint at the Library Bar, I really started to adopt this ritual. I had time to create simple alcoholic bites, or sips. These have developed over the years to incorporate many flavors and textures, but mostly they surprise the guests and deepen their experience.

BLOOD ORANGE CHEESE AND CRACKER

One of the most beautiful things you can make is a dehydrated orange or blood orange slice. All the incredible details come out when orange slices are dried, and, when you use a blood orange, they look like stained-glass windows. After years of using dehydrated slices as breathtaking garnishes, I started using them as crackers with goat cheese.

•MAKES 1

1 TABLESPOON SOFT GOAT CHEESE, AT ROOM TEMPERATURE

1 BLOOD ORANGE CRACKER (RECIPE FOLLOWS)

2 TABLESPOONS FIG-BOURBON JELLY (RECIPE FOLLOWS)

5 LAVENDER BUDS, FOR GARNISH

Spread the goat cheese on top of the blood orange cracker. Top with the fig-bourbon jelly and garnish with the lavender buds.

BLOOD ORANGE CRACKERS

MAKES 6 TO 8 CRACKERS

Using a bread knife, cut a blood orange crosswise into -inch-thick slices and dehydrate the slices in a NESCO dehydrator (see Sources) for 8 hours. Store the blood orange crackers in a plastic freezer bag at room temperature.

FIG-BOURBON JELLY

MAKES 1½ CUPS

2 PINTS SOFT MISSION FIGS, HALVED

1 (750-ML) BOTTLE BASIL HAYDEN’S BOURBON

Place the figs in an airtight container. Pour the bourbon over the figs and refrigerate for 2 weeks or until the bourbon starts to thicken into a jelly at the bottom of the container. It will keep in the refrigerator for up to 6 months.

GRILLED PINEAPPLE GUAVA

Pineapple guavas are nothing like regular guavas. They have a very tart and flowery flavor that is unlike anything I’ve tasted before. Because they tend to be more on the firm side, I love grilling them to soften and bring out the flavor even more.

•MAKES 4

1 PINEAPPLE GUAVA, CUT CROSSWISE INTO FOUR ¼-INCH-THICK SLICES

2 OUNCES 123 ORGANIC BLANCO (UNO) TEQUILA

20 FRESH THAI BASIL BLOSSOMS

Heat a grill to high heat (425°F). Grill the pineapple guava slices for 2 minutes on each side. Place each grilled slice on a wide spoon and pour ½ ounce of the tequila on top. Garnish each with 5 basil blossoms.

FINGER LIME CAIPIRINHA

Finger limes are indigenous to Australia, and Shanley Farms in the Central Coast of California started growing them successfully here about six years ago. The flesh of this amazing citrus fruit can be scooped out and used as a natural lime caviar that works perfectly for an amuse-bouche.

•MAKES 4

¾ OUNCE AGAVE SYRUP

2 OUNCES NOVO FOGO SILVER CACHAÇA

2 FINGER LIMES

In a bowl, mix the agave and cachaça. Halve the limes crosswise and squeeze the lime caviar into the bowl. Let soak for 30 minutes, then spoon the lime caviar back into the lime halves. Alternatively, using a syringe, drip some of the cachaça mixture over the cut ends of the finger lime halves.

Squeeze the lime caviar directly into your mouth—it will be like an instant caipirinha.

PASSION FRUIT CUP

Passion fruit is my favorite fruit in the world. When I started my own garden, I planted a small vine in the beginning of the plot. After six months, I got rid of everything else and was looking at a 30-foot vine. I planted the vine with the love of my life on Valentine’s Day, not realizing she was pregnant with our twin boys. And as her belly grew, the vine grew. Passion fruit is one of the few things that I buy year-round, even when it’s not in season. The flower is outstanding, and its resemblance to the cross is where it gets its name.

•MAKES 1

1 FRESH PASSION FRUIT

½ OUNCE CAPPELLETTI VINO APERITIVO AMERICANO ROSSO

4 DROPS CURRY LEAF OIL (RECIPE FOLLOWS)

Cut the passion fruit in half and rest the bottom half on a shot glass. Pour in the Cappelletti and the curry leaf oil. Grab a spoon and enjoy.

CURRY LEAF OIL

Technique adapted from Chef John Gladdish.

MAKES ABOUT CUPS

1 CUP CURRY LEAVES

2 CUPS NEUTRAL OIL, SUCH AS GRAPESEED OIL

Bring a pot of water to a boil. Fill a large bowl with ice and water. Blanch the curry leaves in the boiling water for 30 seconds and then shock them in the ice water bath. Drain and squeeze dry with your hands. Place the leaves and oil in a Vitamix or other high-speed blender and puree to make a paste. Transfer to a shallow sauté pan and cook for 5 minutes over medium heat, until the oil turns bright green. Strain the oil through a coffee filter into a storage container. The oil will keep in the refrigerator for up to 2 months.

STUFFED CHERRY TOMATO

There are hundreds of kinds of cherry tomatoes, wonderful for muddling and pickling, but equally great for their firm and delicate texture. Just the stems alone are a work of art. They also make for an opening sensation. They are the perfect bite-size treat, with lots of flavor and juice. The epitome of summer, cherry tomatoes, especially Sungolds, are the easiest to grow and most prolific tomatoes.

•MAKES 6

6 CHERRY TOMATOES, STEMS INTACT

5 OUNCES CARAMEL SAUCE (RECIPE FOLLOWS)

HIMALAYAN PINK SALT SLAB (OPTIONAL; SEE SOURCES)

6 OUNCES APRICOT-INFUSED TEQUILA (RECIPE FOLLOWS)

Dip the base of each cherry tomato in the caramel sauce. Place them on a Himalayan salt slab, if desired, and let sit for a few minutes. Using a culinary syringe, inject each cherry tomato with 1 ounce of the tequila. Pop them in your mouth.

CARAMEL SAUCE

Technique adapted from Chef Jason Park. The lemon juice is included to prevent lumping.

MAKES 4 QUARTS

4½ POUNDS SUGAR

2 OUNCES FRESH LEMON JUICE

2 QUARTS HEAVY CREAM, AT ROOM TEMPERATURE

5 OUNCES UNSALTED BUTTER, CUT INTO PIECES

Combine the sugar, lemon juice, and 2 cups water in a heavy saucepan and bring to a boil over high heat. Attach a candy thermometer to the side of the pan and boil until the mixture reaches 320°F and caramelizes to a dark golden brown.

Remove from the heat to a cool surface and add the cream. Be careful of splattering. Whisk to combine.

Add the butter and whisk to combine.

Strain and let cool to room temperature. The caramel can be stored in an airtight container in the refrigerator for up to 1 month.

APRICOT-INFUSED TEQUILA

MAKES 1 (750-ML) BOTTLE

8 TO 10 APRICOTS, PREFERABLY BLENHEIMS, HALVED AND PITTED

1 (750-ML) BOTTLE 123 ORGANIC BLANCO (UNO) TEQUILA

Place the apricots in a quart-size jar and pour in the tequila. Cover and set aside in a cool, dark place to infuse for 2 weeks. Strain the tequila back into the bottle. It will keep in the refrigerator for up to 6 months.

POMEGRANATE SEEDS

A Moroccan chef taught me the easiest way to get the seeds out of a pomegranate: cut the pomegranate in half, turn one of the halves over a bowl, beat the back of the pomegranate with a spoon, and just watch the voluptuous seeds start dropping like flies. Repeat with the other half and with as many pomegranates as you need.

•MAKES 1

1 CUP FRESH POMEGRANATE SEEDS

3 OUNCES VANILLA-INFUSED CALISAYA (RECIPE FOLLOWS)

Place the pomegranate seeds in a bowl, then pour the vanilla-infused Calisaya into the bowl, covering the seeds completely. Let them soak for about 2 hours.

Fill a small hurricane glass with the soaked pomegranate seeds and top with vanilla-infused Calisaya.

VANILLA-INFUSED CALISAYA

Calisaya is a natural and herbal liqueur from Italy with an amazing clean flavor. It is an amaro similar to Campari but doesn’t have high-fructose corn syrup or artificial dyes.

MAKES 1 (750-ML) BOTTLE

2 VANILLA BEANS (PREFERABLY FROM VANILLA FROM TAHITI; SEE SOURCES)

1 (750-ML) BOTTLE CALISAYA

Split the vanilla beans lengthwise and put them in the bottle of Calisaya. Set aside to infuse for 4 weeks, then it’s ready to go—no need to strain or discard the vanilla beans.

OROBLANCO BOWL

We are lucky to have many grapefruit varieties in California. The Oroblanco is the pot of gold of the citrus family because of its sweet and gentle flavor.

•MAKES 2

1 RUBY RED GRAPEFRUIT, HALVED

1 MORO BLOOD ORANGE

1 SATSUMA MANDARIN

1 OROBLANCO GRAPEFRUIT

2 OUNCES ST. ELIZABETH ALLSPICE DRAM

2 TABLESPOONS OLIVE OIL

8 FRESH MINT LEAVES

6 ARUGULA BLOSSOMS

Hollow out the Ruby Red grapefruit halves. Peel the membrane from three segments each of the blood orange, mandarin, and Oroblanco grapefruit and cut them into pieces. Place them in a bowl, pour in the allspice dram and the olive oil, and mix.

Stack the mint leaves, roll them up, and cut them crosswise into chiffonade. Add the min
barbeque grill, potato pancake recipe, meat wholesalers, best coffee beans, best dim sum nyc, wn the path to weight gain, lack of exercise,

and processed food I was on any longer.

vii

Copyright © 2008 by Wendy Chant. Click here for terms of use.

viii

Foreword

Wendy was tough but fair. I was impressed by her physique

and her expertise. She wasn’t touting some “fake food” product

or overpriced T-shirt. Immediately I sensed that she really cared

about me—and my progress. She put me through my paces, but

more than just a quick fi x, she gave me the tools I needed to

succeed on my own.

I was hooked. Over the years I’d tried many diets, most

of which helped me wind up right where I was—forty pounds

overweight and fearing yet another diet plateau I’d never be

able to break through. But I lost the weight, slowly and surely,

through Wendy’s proven system.

And I’m not alone. Every patient I’ve sent to Wendy since

has lost weight and kept it off. That’s because Wendy’s program

is more than a diet; it’s a lifestyle. It teaches you how to eat what

works for you rather than tell you what you must eat and when.

It’s not just another diet that lets you gain the weight back,

because it’s not just another diet. In fact, it’s not a diet at all.

The lessons Wendy taught me in our eight weeks together

gave me the tools I needed to succeed on my own. Her program

is more than just a way to lose fat and keep it off; it’s a way to

control and maintain your weight.

Personally, I was thrilled to fi nd Wendy Chant. Profes-

sionally, I’m just as pleased. Now I have an alternative for my

patients—another option to try instead of costly and compli-

cated surgical procedures.

Many of the people who come into my offi ce aren’t ready for

surgery just yet. Maybe they’re too heavy to sustain the demands

of a procedure, or they’re not heavy enough. When I send them

to Wendy, they can be prepared both mentally and physically to

undergo a surgical procedure to address their weight issues and

keep it off by a combination of our two strategies.

I often say that Wendy gets them healthy fi rst so that I can

come in and sculpt their bodies second. It works better when the

procedure is second to the cure. Having the procedure without

the boot camp is a little like taking the pill without asking what

Foreword ix

it is fi rst; you might get results, but without true understanding,

how can they possibly last?

I was eager to write Wendy’s foreword because, as a plastic

surgeon specializing in body contouring and surgical bypasses,

I think I have a unique perspective on what Wendy’s clients, and

mine, go through. Frankly, patients who only have the bypass

are not as healthy or safe as those who go through Wendy fi rst.

Take it from me: natural weight loss is better. Bypass patients

have more complications and far worse recoveries than Wendy’s

clients.

Part of Wendy’s success, and the reason I’m so willing to

refer patients to her (which is not something I do for other prac-

titioners), is that her courses are so very easy to understand.

She brings science to a very common language, so it’s easier to

understand why to do things; they make sense.

Oh, and if you’re wondering why I know so much about

Wendy Chant, ForeverFit, and Nutrition Boot Camp, it’s

because I’m a veteran. That’s right. I went through Nutrition

Boot Camp—and it changed my life. I lost forty pounds, and

the best part is, after two years, I’m still working my program

and have managed to keep the weight off. I’m a living example

of Wendy’s subtitle: I conquered my diet plateau—forever.

Once you know how to crack the fat-loss code, you can,

too.

And there’s no better teacher than Wendy Chant.

—Sergio M. Zamora, M.D., FACS

This page intentionally left blank

Acknowledgments

I would like to thank the following people for their tireless

efforts and priceless contributions to the making of this book:

Rusty Fischer, for all his hard work, incredible professional-

ism, and kind spirit that made this book the best it could be.

Wendy Sherman, my literary agent, who believed in this

book and my message and helped so passionately to get it

published.

Judith McCarthy, Sarah Pelz, and McGraw-Hill for their

consideration and work in publishing this book.

Rachel Dexter, my dearest friend, who through her amaz-

ing transformation and enthusiasm in the program for countless

years has inspired so many lives. I thank her for all the help she

has given me to continue to spread my message.

Love to my brother, Tom, and nephew, Robbie. As always,

a special thanks to Diane Breen for her continued guidance,

wisdom, and friendship. Thanks, Debbie and Jim Guthrie, for

always lending a hand.

Kind appreciation to Monica Wofford for her guidance in

getting this book started.

Much gratitude to Adam Williams and Sattva Produc-

tions for all their continued technical and production work for

ForeverFit.

Sincere thanks to Blanch Torres, Vickie McVay, Laura

Brown, Robyn Barnes, Dr. Sergio M. Zamora, Sandy Pemble,

Susan Renzulli, Nancy Maddox, Dr. James Kornegay, Dr. Alan

xi

Copyright © 2008 by Wendy Chant. Click here for terms of use.

xii

Acknowledgments

Newman, Claire Evans, Jenny Young, and Jane Scrima for

all the continued referrals and belief in me and the ForeverFit

message.

Love and appreciation goes out to my love Scott Tate; to

friends and supporters Donielle Deitz; Anita Weber; Debbie

Barnes; Karen Fant; Eunice and Mike Bass; Ruth Coleman; Fen-

ton Froom; Linda Chamberlain; Sonja and Chris Smith; Vickie

Tsirigotis; the Myers and Zarbo family; Pam Simmons; Kim

Perry; Ralph and Sharon Spano; Jackie Roberts; Debbie Cum-

mings; Jana Weiner; Karyn Angel; Diane Thomson; Cathy Mar-

quez; Mark Jarrell; Cheryl Lilly; Denise Charlesworth; Theresa

Carter; Karen, Donna, and Ann Concannon; Tina Rudez; Tim

Gardner; Elaine Gigicos; Ina Williams; Melissa Grisson; Ann

Holstein; Jack Machise; Elaine Lavato; Denny Martin; Mary

Ellen Dowdy; Jeanne Cooley; Chris Newton; Susan Newton;

Rosemary and Jeff George; Carole Crowley; Lana Auld; my crew

in Altamonte Springs, Leesburg, and New Smyrna Beach; and

all my veteran boot campers for their friendship and support.

Introduction

You Can Transform Your

Body, Mind, and Spirit

Wouldn’t it be great to understand the secret behind diet suc-

cess? Wouldn’t it be amazing to lose fat effi ciently? What if you

could have built-in “Food Passes” that allow you to eat out,

have a drink, and celebrate in style—not in starvation? What if

you could solve the age-old mystery of how to lose the fat—and

keep it off?

Now you can. Crack the Fat-Loss Code takes the mystery

out of your body, a machine that fi ghts every effort you make to

lose fat. By understanding the science behind the fat-loss code,

you can conquer your old eating habits and crack the fat-loss

code.

Losing unwanted weight is a serious challenge for many of

us, in part because of the confusing glut of information and

misinformation we’re constantly exposed to. We’ve all heard the

hype about “miracle” fad diets and “quick weight loss” exer-

cise programs. But successful weight loss and a healthy lifestyle

are possible only when you learn how to combine the science

of proper nutrition with an exercise program tailored to your

specifi c needs.

That is precisely the philosophy behind Crack the Fat-Loss

Code. This unique program is based on the science of how your

body digests, stores, and uses the food you consume. The eat-

ing plan is not a diet that forbids certain foods, but rather a

macro-patterning program that regulates how and when you

xiii

Copyright © 2008 by Wendy Chant. Click here for terms of use.

xiv

Introduction

take in protein, fat, and carbohydrates to burn fat. Best of all,

it allows you to eat all foods—such as bread, pasta, wine, and

many more of your favorites—based on your body’s hormonal

status.

Good health is a marathon, not a sprint. It lasts a lifetime,

so why not fi nd a program that lasts a lifetime? Other diets let

you down once you’ve lost the weight. Crack the Fat-Loss Code

provides not only an intensive eight-week process for losing the

fat, but also a lifelong maintenance program that fi ts with your

lifestyle. This is no rigid system based on denial; the food plans

are generous, simple, and easy to tailor to your own needs.

Built-in Food Passes make it easy—and healthy—to rotate out

the days so that you can party with the best of them and not

throw the entire plan out of whack.

Code Cracker

Good health is a marathon, not a sprint. It

lasts a lifetime, so why not fi nd a program that

lasts a lifetime?

The information and lessons in Crack the Fat-Loss Code

are from real life, put in practice by people, including me, who

walk the talk. Television, bookstores, magazines, and every

other media outlet are perpetually fl ooded with diet, health, and

fi tness information and material written by people who never

once practiced, dieted, or lived what they want you to do. With

so many gimmicks and falsehoods, and so much misinforma-

tion on the market today—and more coming every day—it’s no

wonder if you’re confused.

I meet people like you every day—people who are frustrated

and at a loss to equate the bold claims of the latest diet fad with

their lackluster results. That’s why I made sure that before I ever

Introduction xv

sat down to write one word of Crack the Fat-Loss Code, I was

prepared, personally and professionally.

I am a certifi ed Master Personal Trainer and Specialist in

Performance Nutrition, with a bachelor of science degree in

medical sciences and nutrition science. I began my career as

a personal trainer with Bally Total Fitness and then quickly

achieved a national ranking as one of the top ten in personal

training. My commitment to helping others achieve their goals

eventually inspired me to open my own training studio, Forev-

erFit®, in 1998.

My experience is not limited to the classroom or the gym. I

have run competitive marathons and competed as a champion

bodybuilder on the national level. Now retired, I have commit-

ted to teaching full-time and am a sought-after speaker in the

nutrition and fi tness fi eld. My unique food plan is not a fad diet

or a quick fi x; it is a lifestyle plan with no forbidden foods and

plenty of room to fi t into your busy, hectic schedule.

So why another diet book? Why a boot camp specifi cally

designed for nutrition? Consider America’s poor health trends:

• A recent USA Today survey stated that over 80 percent

of Americans want to lose weight.

• Medical costs related to obesity add up to more than

$40 billion annually.

• Heart disease is the number one killer in America,

responsible for over 40 percent of all deaths.

• Sixty million Americans have been diagnosed with some

form of cardiovascular disease.

• High blood pressure climbs 1 percent annually.

• A million new cases of diabetes are diagnosed each

year.

• One in three Americans will develop cancer; some 80

percent of cancers are related to diet.

• Life expectancy decreases by six months for every

pound by which a person is overweight.

xvi

Introduction

But you don’t need me to tell you what you already know:

staying healthy is a full-time job! And it is; I have dedicated my

life not only to keeping myself fi t, but also to improving the

health and well-being of others. The truly successful ones are

those who get rid of words like diets, fads, and trends and make eating well a part of living well.

Code Cracker

Crack the Fat-Loss Code takes the mystery

out of your body, a machine that fi ghts

every effort you make to lose fat.

Crack the Fat-Loss Code cuts through the confusion with

these features:

• Eight weeks to effi cient fat loss: You read that right—

eight weeks to effi cient fat loss. In just two short months, you can break your diet plateau, forever.

• A lifestyle, not a diet: Most diets make you revolve

around them. Crack the Fat-Loss Code does it the right way; the meal plans revolve around you. By allowing you generous

portion control and complete personalization, the meal plans

make it easy to eat out, enjoy the holidays, and celebrate along

with everyone else.

• The keys to a better body, better health, and better life:

Health doesn’t exist in a vacuum. True health comes from the

alignment of your body, your health, and your life. In this book

I don’t just tackle one; I tackle all three.

• No gimmicks, just the truth: This is no fad diet; it’s not

a diet at all. You’ll fi nd no trendy foods or advice here. When

you’ve got the truth on your side, you don’t need gimmicks.

Introduction

xvii

• The secret to becoming forever fi t: As I said, this is a

lifestyle, not a diet. You have to eat to survive, so why not eat

to thrive? Learning the science behind fat loss is a life lesson;

there is no expiration date on knowledge.

• The power of Nutrition Boot Camp: Most boot camps

revolve around exercise, but if you don’t know how to eat right,

exercise becomes like a Band-Aid on the bigger problem at large.

My plan is designed for nutrition fi rst, exercise second.

• No forbidden foods: To be forever fi t takes a lifetime of

food choices. That is why Crack the Fat-Loss Code contains no

forbidden foods. It’s your life; eat what you want!

• A program that really works: When you learn the science

behind the fat-loss code and break it forever, you approach

nutrition and fi tness with the logic of knowledge, not the emo-

tion of the latest diet book or fi tness fad. When you know the

fat-loss code, you can crack it. When you crack the fat-loss code,

it can’t not work.

The lessons and information in this book not only will last

a lifetime but also will improve the time you have in life and

fi nally give you the understanding and the correct information

so you can take back control of your health and future well-

being. Quality of life is the key to healthy living, and that’s

because our bodies and minds are inextricably linked. When

you eat better, you feel better; when you feel better, life is better.

It’s just that simple.

Code Cracker

When you eat better, you feel better; when

you feel better, life is better.

xviii

Introduction

Consider the story of one of my star pupils, Rachel Dexter.

Rachel struggled with obesity all of her life. Although she was

the heaviest of fi ve children, Rachel took to athletics early. Then

a debilitating knee injury in 1988 forced Rachel to essentially

cease all athletic activity. She was out of work for a year and on

crutches for over six months.

While she was sidelined with her knee injury, Rachel’s weight

slowly increased to well over three hundred pounds. Not only

were the mental effects of her weight isolating and debilitating,

but the physical effects were life-threatening. Rachel was unwit-

tingly putting her own life in danger.

Rachel received a wake-up call on her thirty-seventh birth-

day, when both her parents were diagnosed with diabetes. The

news prompted her to visit her own doctor for a long-overdue

physical. The doctor’s message was blunt: “Rachel, by the time

you’re forty, you’ll be a diabetic.” Rachel was put on four types

of medication to help treat her weight issue, and she began to

experiment with different fad diets on the market.

Introduction xix

Still feeling miserable, moody, and no closer to losing

weight, Rachel was coming to the end of her rope. Then one day

a mutual friend introduced her to me and ForeverFit. Uplifted

and motivated by her newfound understanding, Rachel commit-
potato salad recipe, diet for beginners, pizza palace, how to make tiramisu, menu diet,
Scoop and spatula: I use a metal cookie scoop; it looks like a mini old-fashioned ice cream scooper. You can buy one just about anywhere. All of these recipes call for either a 1-inch or a 11⁄2-inch scoop. Metal is best, as the dough seems to stick to the plastic ones. If you don’t have a cookie scoop, use a regular spoon to measure out heaping spoonfuls. I use a silicone spatula made by Prepology when I need to scrape the sides of the bowl. It is heat-resistant, so I can also use it for melting chocolate. I use a plastic spatula on my nonstick cookie sheets because metal would scratch them.

Chocolate Love

All-Nighter

Makes about 3 dozen cookies

Don’t eat this cookie at night or you will have trouble falling asleep. This rich dark chocolate cookie with sweet-tart cranberries, crunchy macadamia nuts, and coffee has a ton of different flavors; it’s like the Fourth of July in your mouth.

Ingredients

1 cup (2 sticks) butter, room temperature

1 cup granulated sugar

1⁄2 cup firmly packed dark brown sugar

2 eggs

2 teaspoons vanilla extract

2 tablespoons instant coffee (I use Folgers)

1⁄4 teaspoon salt

3⁄4 teaspoon baking soda

2⁄3 cup unsweetened dark cocoa powder (I use Hershey’s Special Dark)

2 cups all-purpose flour

2 cups semisweet chocolate chips

1⁄2 cup macadamia nuts

1⁄2 cup dried cranberries

Instructions

1. Preheat the oven to 350°F/175°C. If you’re not using nonstick cookie sheets,line them with parchment paper.

2. Combine the butter, granulated sugar, brown sugar, eggs, vanilla, instant coffee, salt, and baking soda in one large mixing bowl. Mix well, preferably with an electric mixer, occasionally scraping the sides of the bowl. Add the cocoa powder and mix, then add the flour and mix again. Add the chocolate chips, macadamia nuts, and cranberries, and mix well.

3. Using a 11⁄2-inch cookie scoop or a large rounded teaspoon, scoop out the dough and drop about 11⁄2 inches apart on the cookie sheets.

4. Bake for 13 to 15 minutes, until you can smell a wonderful chocolate aroma filling the air. Transfer to a wire rack and let cool.

Chocolate Love

Berkshire Road

Makes about 3 dozen cookies

Just like rocky road ice cream, this cookie has a rich chocolate flavor with almonds, chocolate chips, and marshmallows.

Ingredients

1 cup (2 sticks) butter, room temperature

1 cup granulated sugar

1⁄2 cup firmly packed dark brown sugar

2 eggs

1⁄4 teaspoon salt

3⁄4 teaspoon baking soda

1⁄4 cup milk

2 teaspoons vanilla extract

21⁄2 cups all-purpose flour

2⁄3 cup unsweetened cocoa powder

2 cups semisweet chocolate chips

1 cup chopped almonds

1 cup mini marshmallows

1 cup white chocolate chips

Instructions

1. Preheat the oven to 375°F/190°C. Line two cookie sheets with parchment paper.

2. Combine the butter, granulated sugar, brown sugar, eggs, salt, baking soda, milk, and vanilla in a large mixing bowl. Mix well, preferably with an electric mixer. Add the flour and cocoa powder and mix until well combined, occasionally scraping the sides of the bowl. Add the semisweet chocolate chips, almonds, marshmallows, and white chocolate chips, and mix once more until combined.

3. Using a 11⁄2-inch cookie scoop or a large rounded tablespoon, scoop out the dough and place about 1 inch apart on the parchment-lined cookie sheets.

4. Bake for 12 to 15 minutes, until you can smell a wonderful chocolate aroma filling the air. Transfer to a wire rack and let cool.

Chocolate Love

Brittany’s S’mores

Makes about 4 dozen cookies

These cookies are a lot less messy than your traditional s’mores yet are still packed with all the flavor!

Ingredients

1⁄2 cup (1 stick) butter, room temperature

1 cup creamy Biscoff spread

3 eggs

1 cup firmly packed light brown sugar

1 cup granulated sugar

1 cup broken graham crackers

1 teaspoon vanilla extract

1 teaspoon baking soda

1 teaspoon baking powder

21⁄2 cups all-purpose flour

1 cup semisweet chocolate chips

1 cup mini marshmallows

1⁄2 cup white chocolate chips

Instructions

1. Preheat the oven to 355°F/180°C. Line two cookie sheets with parchment paper.

2. Combine the butter, Biscoff spread, eggs, brown sugar, granulated sugar, graham crackers, vanilla, baking soda, and baking powder in a large mixing bowl. Mix well, preferably with an electric mixer. Add the flour and mix well, scraping the sides of the bowl if needed. Add the semisweet chocolate chips, marshmallows, and white chocolate chips, and mix once more until everything is combined.

3. Using a 11⁄2-inch cookie scoop or a large rounded tablespoon, measure out your dough, then squeeze each scoop into a ball. Place the balls of dough about 1 inch apart on the parchment-lined cookie sheets.

4. Bake for 12 to 15 minutes, until the edges are golden brown. Let cool for a bit on the cookie sheets, then transfer to a wire rack and let cool fully.

Chocolate Love

By the Campfire

Makes about 31/2 dozen cookies

These decadent little no-bake bundles of flavor will not last long. They have a tendency to disappear into the darkness.

Ingredients

1⁄2 cup (1 stick) butter, room temperature

11⁄2 cups creamy Biscoff spread

2 cups confectioners’ sugar

11⁄2 cups mini marshmallows

4 large Hershey’s bars, broken into pieces, or 16 ounces of your favorite melting chocolate

Instructions

1. Line a large lidded container with parchment paper. The container should be large enough to hold all of the balls in a single layer.

2. Combine the butter, Biscoff spread, confectioners’ sugar, and marshmallows in a large mixing bowl. Mix well, occasionally scraping the sides of the bowl.

3. Using a 1-inch cookie scoop or a rounded teaspoon, measure out the s’mores mixture. Roll the mixture into balls using the palms of your hands. Place the balls in the prepared container and chill overnight.

4. Place the Hershey’s bar pieces in the top of a double boiler and melt over medium heat. Make sure you remove the chocolate from the heat as soon as it is fully melted. Or place the chocolate pieces in a microwave-safe bowl and heat in the microwave for 30-second intervals, stirring the chocolate after each interval, until all of the chocolate is melted.

5. Insert a wooden skewer into one chilled s’mores ball. Dip the ball into the melted chocolate, place back in the parchment-lined container, then remove the skewer. Leave the cookie with the hole from the skewer visible or, using a small spoon or the skewer itself, drizzle the melted chocolate onto the exposed surface to cover the hole. Repeat for the remaining s’mores balls.

6. Place the chocolate-covered balls in the refrigerator until the chocolate is set, 2 to 4 hours. Serve chilled.

Chocolate Love

Caramel by the Sea

Makes about 31/2 dozen cookies

This cookie draws you in with its rich chocolate and sweet caramel, then packs a punch with its bold sea salt.

Ingredients

1 cup (2 sticks) butter, room temperature

1 cup plus 2 teaspoons granulated sugar

1⁄2 cup firmly packed dark brown sugar

2 eggs

1⁄2 teaspoon baking soda

1⁄2 teaspoon baking powder

1 teaspoon coarse sea salt

1 teaspoon vanilla extract

1⁄2 cup unsweetened cocoa powder

2 cups all-purpose flour

1 cup coarsely chopped pecans

1 cup caramel bits

1 cup semisweet chocolate chips

1 teaspoon finely ground sea salt

Instructions

1. Preheat the oven to 350°F/175°C. Line two cookie sheets with parchment paper.

2. Combine the butter, 1 cup of the granulated sugar, brown sugar, eggs, baking soda, baking powder, coarse sea salt, and vanilla in a large mixing bowl. Mix well, preferably with an electric mixer, scraping the sides of the bowl if needed. Add the cocoa powder and flour, and mix again. Add the pecans, caramel bits, and chocolate chips, and mix one more time until all the ingredients are well combined.

3. Combine the finely ground sea salt and remaining 2 teaspoons granulated sugar in a small bowl.

4. Using a 11⁄2-inch cookie scoop or a large rounded tablespoon, scoop out the dough and place about 1 inch apart on the cookie sheets. Sprinkle the dough with the salt and sugar combination.

5. Bake for 15 to 18 minutes, until you can smell a wonderful chocolate aroma filling the air. Transfer to a wire rack and let cool.

Chocolate Love

Chocolate Almond Coconut

Makes about 41/2 dozen cookies

In the mood for an Almond Joy candy bar? This is your cookie!

Ingredients

1⁄2 cup (1 stick) butter, room temperature

1⁄2 cup vegetable oil

1⁄2 cup light corn syrup

1⁄2 cup firmly packed dark brown sugar

1 cup granulated sugar

2 eggs

1⁄2 teaspoon salt

2 teaspoons baking powder

1 teaspoon baking soda

1 tablespoon vanilla extract

1⁄4 cup milk or cream

1 tablespoon coconut extract

2⁄3 cup unsweetened cocoa powder

1 cup packed coconut flakes

31⁄2 cups all-purpose flour

1 cup coarsely chopped almonds

Instructions

1. Preheat the oven to 350°F/175°C. If you’re not using nonstick cookie sheets, line them with parchment paper.

2. Combine the butter, vegetable oil, corn syrup, brown sugar, granulated sugar, eggs, salt, baking powder, baking soda, vanilla, milk, and coconut extract in a large mixing bowl. Mix well, preferably with an electric mixer, occasionally scraping the sides of the bowl. Add the cocoa powder, coconut flakes, flour, and almonds, and mix until well combined.

3. Using a 11⁄2-inch cookie scoop or a large rounded teaspoon, scoop out the dough and place about 1 inch apart on the cookie sheets.

4. Bake for 13 to 15 minutes, until you can smell a wonderful chocolate aroma filling the air. Transfer to a wire rack and let cool.

Chocolate Love

Chocolate Raspberry

Makes about 41/2 dozen cookies

This elegant chocolate-raspberry cookie has two incredible flavors that are bold yet complementary. It simply melts in your mouth.

Ingredients

1 cup (2 sticks) butter, room temperature

1 cup firmly packed light brown sugar

2 eggs

1 teaspoon baking powder

1⁄2 teaspoon salt

1 tablespoon honey

1 generous tablespoon raspberry extract

2⁄3 cup Hershey’s Special Dark unsweetened cocoa powder

2 cups all-purpose flour

2 cups semisweet chocolate chips

Instructions

1. Preheat the oven to 365°F/185°C. If you’re not using nonstick cookie sheets, line them with parchment paper.

2. Combine the butter, brown sugar, eggs, baking powder, salt, honey, and raspberry extract in a large mixing bowl. Mix well, preferably with an electric mixer, occasionally scraping the sides of the bowl. Add the cocoa powder and flour, and mix until everything is combined. Add the chocolate chips and mix again.

3. Using a 1-inch cookie scoop or a rounded teaspoon, scoop out the dough and drop 1 inch apart onto the cookie sheets.

4. Bake for 16 to 18 minutes, until you can smell a wonderful chocolate aroma filling the air. Transfer to a wire rack and let cool.

Chocolate Love

Chocolate Reese’s Peanut Butter

Makes about 5 dozen cookies

This cookie reminds me of a Friendly’s Reese’s Pieces sundae. Add some vanilla ice cream and you just might have something.

Ingredients

1⁄2 cup (1 stick) butter, room temperature

1⁄2 cup vegetable oil

1 cup crunchy peanut butter

3 eggs

1 cup firmly packed light brown sugar

1 cup granulated sugar

1 teaspoon vanilla extract

1 teaspoon baking soda

1 teaspoon baking powder

2⁄3 cup unsweetened cocoa powder

3 cups all-purpose flour

1⁄2 cup half-and-half

11⁄2 cups Reese’s Pieces

3⁄4 cup semisweet chocolate chips

Instructions

1. Preheat the oven to 355°F/180°C. If you’re not using nonstick cookie sheets, line them with parchment paper.

2. Combine the butter, vegetable oil, peanut butter, eggs, brown sugar, granulated sugar, vanilla, baking soda, and baking powder in a large mixing bowl. Mix well, preferably with an electric mixer, occasionally scraping the sides of the bowl. Add the cocoa powder, flour, and half-and-half. Mix well, then add the Reese’s Pieces and chocolate chips, and mix until well blended.

3. Using a 11⁄2-inch cookie scoop or a large rounded teaspoon, scoop out the dough and place about 1 inch apart on the cookie sheets.

4. Bake for about 15 minutes, or until you can smell a wonderful chocolate aroma filling the air. Transfer to a wire rack and let cool.

Chocolate Love

Chocolate Sugar Cookie Cutouts

Makes about 21/2 dozen cookies

This is a classic cutout sugar cookie with a chocolate flair. You can do just about anything with this dough! If you prefer not to make shapes, you can simply scoop out the dough, press it flat, sprinkle some sugar on it, and bake it. You can also frost the cookies if you like. I use Wilton meringue powder to make royal icing.

Ingredients

11⁄4 cups (21⁄2 sticks) butter, room temperature

1 cup granulated sugar

1⁄2 cup firmly packed light brown sugar

1 egg

1 teaspoon baking powder

1 teaspoon salt

1 teaspoon cream of tartar

1 teaspoon vanilla extract

2 tablespoons milk

2⁄3 cup unsweetened cocoa powder

3 cups all-purpose flour, plus more for rolling

Note: There’s always some leftover dough when you make cutouts. Gather the dough into teaspoon-size balls, press flat, sprinkle some sugar on them, and bake.

Instructions

1. Preheat the oven to 350°F/175°C. Line two cookie sheets with parchment paper.

2. Combine the butter, granulated sugar, brown sugar, egg, baking powder, salt, cream of tartar, vanilla, and milk in a large mixing bowl. Mix well, preferably with an electric mixer, occasionally scraping the sides of the bowl. Add the cocoa powder and flour, and mix well.

3. Sprinkle some flour on your work surface and the top of the dough. Roll out the dough to be 1⁄8 to 1⁄4 inch thick. Use your favorite cookie cutters and cut out your shapes, then place them on the cookie sheets.

4. Bake for about 15 minutes or until they start looking dry. Transfer to a wire rack and let cool.

Chocolate Love

Colorado

Makes about 5 dozen cookies

As rocky as the state itself, this cookie is chock-full of oats, almonds, raisins, and chocolate chips. It’s a sensual, but wholesome, treat.

Ingredients

1 cup (2 sticks) butter, room temperature

1 cup granulated sugar

11⁄4 cups firmly packed dark brown sugar

2 eggs

1 teaspoon baking soda

1⁄2 teaspoon salt

2 tablespoons molasses

2 teaspoons vanilla extract

2 tablespoons milk

2 cups all-purpose flour

3 cups old-fashioned rolled oats

1 cup raisins

1 cup coarsely chopped almonds

2 cups semisweet chocolate chips

Instructions

1. Preheat the oven to 375°F/190°C. If you’re not using nonstick cookie sheets, line them with parchment paper.

2. Combine the butter, granulated sugar, brown sugar, eggs, baking soda, salt, molasses, vanilla, and milk in a large mixing bowl. Mix well, preferably with an electric mixer, occasionally scraping the sides of the bowl. Add the flour and oats, and mix again. Add the raisins, almonds, and chocolate chips, and mix again until everything is well blended.

3. Using a 11⁄2-inch cookie scoop or a large rounded teaspoon, scoop out the dough and place about 1 inch apart on the cookie sheets.

4. Bake for about 15 minutes, or until the edges look a bit darker. Transfer to a wire rack and let cool.

Chocolate Love

Hit the Trails Running

Makes about 41/2 dozen cookies

This cookie is trail mix packed neatly in a cookie, with a little jolt.

Ingredients

1 cup (2 sticks) butter, room temperature

11⁄4 cups firmly packed light brown sugar

1 cup granulated sugar

2 eggs

1 teaspoon baking soda

1 teaspoon salt

Contents of 1 black tea bag

1 tablespoon vanilla extract

1 tablespoon honey

1 tablespoon pure maple syrup

1 tablespoon milk

3 cups all-purpose flour

3 cups old-fashioned rolled oats

1 cup plain M&M’s candies

1 cup peanuts

1 cup semisweet chocolate chips

1⁄2 cup raisins

1⁄2 cup dried cranberries

1⁄4 cup white chocolate chips

Instructions

1. Preheat the oven to 350°F/175°C. If you’re not using nonstick cookie sheets, line them with parchment paper.

2. Combine the butter, brown sugar, granulated sugar, eggs, baking soda, salt, black tea, vanilla, honey, maple syrup, and milk in a large mixing bowl. Mix well, preferably using an electric mixer, occasionally scraping the sides of the bowl. Add the flour and oats, and mix well. Then add the M&M’s, peanuts, semisweet chocolate chips, raisins, dried cranberries, and white chocolate chips. Mix, mix, mix.

3. Using a 11⁄2-inch cookie scoop or a large rounded teaspoon, scoop out the dough and place about 1 inch apart on the cookie sheets.

4. Bake for 15 to 17 minutes, until the edges start to turn golden. Transfer to a wire rack and let cool.

Chocolate Love

Mint Double Chocolate Chip

Makes about 3 dozen cookies

In the mood for a Girl Scouts’ Thin Mint cookie? This is the adult version of the classic.

Ingredients

1 cup (2 sticks) butter, room temperature

1 cup granulated sugar

1⁄2 cup firmly packed dark brown sugar

2 eggs

1 teas

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