Recipes to Check

Creamy Grits with Corn, Goat Cheese, & Roasted Tomatoes



  • 1 pint cherry tomatoes, sliced in half
  • 1 cup stone-ground grits, rinsed
  • 1 1/2 cups milk
  • 1 1/2 cups water
  • 1 cup corn kernels
  • 1/4 cup goat cheese, plus more for garnish
  • Kosher salt
  • Butter (optional)
  • Good-quality olive oil, for garnish

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  1. Preheat oven to 400 °. Toss tomatoes with olive oil and kosher salt and arrange on a sheet pan cut side up. Cook for approximately one hour until they are soft, shriveling, and turning golden brown.
  2. Meanwhile, for the grits, bring milk and water to a gentle boil in a heavy sauce pan. Add grits and reduce heat to medium low. Whisk occasionally at first, then whisk more frequently as the grits begin to thicken, watching carefully to make sure the bottom of the pot does not scald. Cook until the grits are thick and creamy, about 45 minutes to an hour. Add more liquid if you feel they are too thick, and continue cooking until desired consistency is reached. Season generously with salt and a dallop of butter, adjusting to personal taste. (Grits can usually handle way more salt than you might think they can.)
  3. Stir the corn and goat cheese into the grits. Adjust seasoning, to taste. Top the grits with roasted tomatoes. Drizzle with olive oil and garnish with additional goat cheese crumbles.


Light and Lean Breakfast

While eating protein, like eggs, is often touted as the right way to start your day, the same rules don’t apply here. Many people eat too much protein, resulting in an overconsumption of calories and weight gain. Think of only light and lean foods, like fruit, oats and flax. You may be asking yourself, what about the yogurt? None here. If you are concerned about calcium, consider this: Natural unprocessed foods like fruits and vegetables have calcium. For example, an orange has 60 mg of calcium.

Super Energy Smoothie recipe. 

Blueberry, Banana and Flaxseed Smoothie recipe. 

Hulled Barley Breakfast Bowl recipe. 

Hot Breakfast Cereal Bowl recipe. 

Belly-Blasting Bean Lunch

Ignite your body’s fat-blasting furnace by eating beans. Beans are a dieter’s best friend. They keep you full, and are high in resistant starch, meaning that half the calories consumed can not be absorbed. They also reduce blood sugar, and create the fatty acid butyrate, which may burn fat faster. Studies show that butyrate improves mitochondrial function in your cells, leading to a decrease in fat. If you’re worried about gas, fret not. The more beans you eat, the more your body will build up the good bacteria you need to digest them. You can enjoy beans in a burger patty, in chili or as a dip.

Sunny Bean Burger recipe. 

3-Bean Chili recipe. 

Bean Enchilada recipe.

Herbed White Bean Hummus recipe.

Lean Green Skinny Supper

Think outside the salad bowl. Make greens and vegetables your main dish in other creative ways — enjoy a veggie pizza, eggplant roll-ups or a veggie stir-fry. You can even add an ounce of chicken to your stir-fry for a little bit of extra flavor.

Easy Vegetable Pizza recipe.

Eggplant Roll-Ups recipe.

Veggie Stir-Fry recipe.

Step 2: Use Secret Weapons

Dr. Fuhrman recommends eating “BOM’s” to really kick your body’s fat-burning mechanisms into high gear. BOM’s are Berries, Onions and Mushrooms. These foods are anti-angiogenic. Why is this important? Because anti-angiogenic foods can starve fat cells by cutting off the blood supply to your fat. How? The growth of new capillary blood vessels is called angiogenesis. Research shows that cancer cells, for example, are known to hijack angiogenesis and keep it permanently switched on to ensure that it has a dedicated, uninterrupted blood supply so it can grow. But, by eating foods that can block the process of angiogenesis, you can starve these cancer cells. Dr. Fuhrman maintains you can also block the blood supply to fat cells by eating anti-angiogenic foods. The more of these foods you eat, the more weight you lose.

More information on anti-angiogeneis.

Step 3: Detox With Skinny Shakes

To flush fat from your body, you’ll need to release the toxins that are keeping you swollen with fat and fluid. To repair cellular damage from processed foods, make a Skinny Shake of pomegranate juice, strawberries and lemon. Pomegranates are anti-angiogenic and can reduce inflammation. Strawberries are anti-angiogenic and protect against oxidative stress. And lemon juice has vitamin C, natural antibacterial properties, can aid digestion, and helps reduce stress.

Skinny Shake recipe.