Smart Fat QuickStart Holiday Recipe Guide Final

Eat More Fat.
Lose More Weight.

Get Healthy Now.
SMART
FAT
30-Day
Quick
Meal Plan
Start
with
50
Recipes
Guide
STEVEN MASLEY, M.D.
SMART FAT Quick Start Guide

About the Authors
What do you get when two nationally known health and nutrition experts combine
their collective wisdom and experience to produce the ultimate eating plan for health,
weight control, and quality of life?
You get the Smart Fat Solution Program!
Steven Masley, MD, FAHA, FACN, FAAFP, CNS is a physician, nutritionist,

author, trained chef, and award-winning patient educator. His coauthor, Jonny
Bowden, PhD, CNS, is a board-certified nutritionist with a masters degree in
psychology and is the bestselling author of fourteen health books including The
Great Cholesterol Myth and The 150 Healthiest Foods on Earth.
Together they have created the only program youll ever need for weight loss, higher
energy levels, increased libido, and overall great health. Although they come from vastly
different schools of thought about diet and weight loss, they independently came to the
same conclusion about the major problem in our diet. The Smart Fat Solution is their
answer to two of the most baffling questions of the decade: Why is weight loss such an
elusive and frustrating goal for so many of us? And what should we do about it?
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Smart Fat by Steven Masley, M.D. and Jonny Bowden, Ph.D., CNS
www.smartfat.com
Smart Fat Quick Start Guide

How can I getand stayhealthy? How can I have more energy? Why cant I lose
weight? What should I eat?
Those are the questions we hear most oftenand between the two of us weve probably
heard them thousands of times. After years of working with popular diets, closely
observing what workedand more important, what didntwe think we finally found
the answer. Its an optimal eating plan that features high levels of beneficial fata high
fat diet if you willcombined with three critical elements sadly missing from other
eating plans: the right amount of fiber, the right kind of protein, and a healthy dose of
anti-inflammatory and antioxidant nutrients. Thats the Smart Fat Solution.
We put together this quick start guide to get you ready to jump into the full thirty-day
program once our book, Smart Fat, goes on sale in January. This guide will get you
started on getting smart about fat, which is the single most misunderstood source of
calories on the planet. Youll learn what smart fat is, and youll learn how to harness its
amazing properties. (Get ready to unlearn a lot of what you think you already know
about good fat and bad fat.)
Well teach you to smart-fat your meals (youre going to love doing that!) and to begin
to think about nutrition in terms of our easy-to-follow 5-5-10 Smart Fat Plan. We know
many of you are looking to avoid gluten in your diet for various reasons, so all of the
recipes in this guide are gluten-free.
Use this jump-start guide and youll be ready to implement our Smart Fat Solution
Thirty-Day Plan the moment your copy of the book arrives.
And youll be all the healthier for it until then!
Lets get started!
What to Eat Every Day for the Rest of Your Life: The Magic of 5-5-10
What most people dont know about smart fats is that they are your best friend in the war
against belly fat. Thats right, the very macronutrient youve been told to avoidfat
actually helps you lose weight when you use it the right way! Fat also helps balance your
hormones, and it provides the most efficient source of energy on the planet. The trick is to
eat the right kind of fatsmart fat. Were going to teach you how to do it.
Five (5) servings of smart fat every day
Five (5) servings of clean protein every day
Ten (10) servings of fiber every day
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All you have to remember are three numbers: 5, 5, and 10:

Youll never need to remember how many calories are in a cup of berries or how many
grams of sugar are in a teaspoon (four, if youre wondering).
You wont have to create a perfect plate with precisely balanced amounts of fat,
protein, and fiber every time you have a meal or snack.
All you need to do is remember this: 5 servings of smart fat (minimum), 5 servings
of clean protein (well explain what that is in a minute), and 10 servings of fiber. Every
day. Thats the framework for your daily diet. Its that easy.
What youre aiming for is a daily intake that you can configure based on your needs
and wants. The Thirty-Day Plan and recipes in our book will help you hit the mark
every time, but as you prime yourself for the Smart Fat way of life, youll want 5-5-10
to be second natureand with a little practice, it will be.
Choosing Your Food: What to Expect with Your 5-5-10 Day

The lists below will give you an idea of what your breakfast, lunch, dinner, and snacks
can look like. You dont need to remember percentages, count calories, memorize grams
of carbs, or anything else. Just think 5-5-10.
In order to get the most out of the Smart Fat Solution, particularly for weight loss,
you can follow the precise Thirty-Day Plan outlined in the book. For now, using our
approach each day will get you on the fast track to permanent change.
Smart Fats: Pick Five (5) a Day
Have at least five servings of smart fat a day. You can configure them in your diet any
way you like. For example, lets say you eat three meals and two snacks a day. You
might have one or two servings of smart fat per meal plus one serving per snack.
Alternately, you could work two or three smart fats into each meal and not worry about
including them in each of your snacks. However you choose to do it, have a minimum
of five servings of smart fats daily.
Rather than worrying about grams, think of smart fat in terms of servings. Here are
some examples. (Weve included the number of grams just in case youre interested
but you dont need to know them!)
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an avocado (14 grams)

1 ounce (handful) of nutsour favorites are almonds (14 grams), pistachios
(13 grams), pecans (20 grams), walnuts (18 grams), hazelnuts (17 grams),
and macadamia nuts (15 grams)
1 tablespoon nut oil (from any of the nuts listed above)
(approximately 14 grams)
1 tablespoon virgin or extra-virgin olive oil (14 grams)
1 tablespoon coconut oil (14 grams)
1 tablespoon MCT oil (14 grams)
2 large whole eggs (organic, cage-free) (10 grams)
2 extra-large whole eggs (organic, cage-free) (12 grams)
6-8 ounces fatty fish, such as wild-caught salmon, sardines,
or herring (10 grams)
1 ounce dark chocolate (at least 70 percent cocoa) (12 grams)
You can also have moderate amounts of what we call neutral fats. Examples are butter
from grass-fed cows, cold-pressed oils like sesame oil, fat from foods like grass-fed beef,
cage-free and organic poultry, or natural peanut butter such as the kind you grind yourself
in some markets. See chapter 7 of our book for more information on peanut and other
nut butters.
Clean Protein: Pick Five (5) a Day
All of us have a protein numberthe ideal amount of protein we should be consuming

on a regular basis, stated in grams per day. Depending on your age, gender, weight, and
weight-loss goals, your protein number will vary, but we can say without a doubt that
most people simply dont get enough protein. Its shocking but true. We recommend that
you aim for a minimum of 20 grams of protein at every meal. If you pick five protein
servings a day from foods on our list, youll easily meet this goal. Lets be clear, though,
that 20 grams is a minimum per meal, not a maximum. Even if youre having a salad for
lunch, its easy enough to up the protein content by just adding some chicken, fish, or
even beans!
But were not talking about just any old kind of protein.
To get the real benefits of the Smart Fat Solutionand there are manyplease remember
that the only protein we endorse is what we call clean protein. When protein meets our
definition of clean we dont worry at all about whether or not its lean. (In fact, its only
when you cant get clean protein that you should default to lean protein. If your protein
is clean, theres no need to worry about the fat in it. If its the opposite of cleanwhat we
call mean proteinthen you should definitely trim the fat!
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Examples of mean protein would be fried chicken, typical fast food (and
restaurant) burgers, sausage, and deli meatsplus, anything with added nitrates,
hormones, or chemicals. Thats the kind of protein that Americans eat too much
of. Clean protein comes from organic, grass-fed meat, pastured pork, free-range
poultry, and eggs.
Here are some single-serving clean protein options that deliver slightly varying
amounts of protein. Once again, you neednt memorize any of this, nor do you
need to worry about grams or ounces. Think instead of servingsthe 5-5-10
program is the only template you need. As before, weve included the number of
grams and ounces for those who might be interested, but its nothing you really
need to worry about.
4 ounces grass-fed beef (about 28 grams)
(sirloin has 30 grams; prime rib has 27 grams)
4 ounces pastured pork tenderloin (24 grams)
4 ounces leg of lamb (33 grams)
4 ounces free-range poultry, dark meat (19 grams)
4 ounces free-range poultry, breast meat (24 grams)
4 ounces coho (silver) salmon (preferably wild-caught) (28 grams)
4 ounces tilapia (28 grams)
3 cage-free, organic eggs (18-24 grams)
(large eggs have about 6 grams; jumbo eggs have about 8 grams)
1 heaping cup cooked lentils (20 grams)
1 cups cooked black beans (20 grams)
You may be surprised to find a lot of animal protein on this list, foods that you
arent used to eating or preparing. But remember: were not telling you to consume
animal foods five times a day (though you certainly could, provided that it was
clean). What we are telling you is to eat five servings of protein a day. That (clean)
protein can come from any sourcenot just animal foods.
Its even possible to follow this program as a vegetarian. Both of us follow this
program, yet Steven doesnt eat red meat at all and Jonny eats it frequently!
Fiber: Pick Ten (10) a Day
Fiber should come from vegetables, fruits, beans, nuts, seeds, a small portion of
whole (unprocessed) grains (optional), and perhaps a fiber supplement.
Some foodslike avocadoare surprisingly good sources of fiber and fat.
Colorful fiber choices will add texture and variety to your plate and help you feel
full and satisfied.
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Youre going to aim for at least 30 grams of fiber every day, which will put you way
ahead of most Americans. (For the record, our Paleolithic ancestors typically
consumed 50 or more grams a day!)
In Stevens clinic, fiber intake was one of the metrics that most successfully predicted
weight loss. Patients consuming the most fiber lost the most weight! At least a dozen
studies have confirmed this relationship between fiber intake and healthy weight, not
to mention all the other important measures of good health that improve with greater
fiber intake.
Vegetables
Most vegetables have about 1 gram of fiber per serving or 3 grams of fiber per cup.
By eating a mere 2 cups of vegetableswhich can easily be consumed at one meal
youve just consumed 2 of the recommended 10 servings.
1 cup broccoli (2.9 grams)

1 cup asparagus (3 grams)
1 cup cooked (or 7.5 cups raw) spinach (1 gram)
1 cup cooked kale (2.8 grams)
1 cup green peas (4 grams)
1 cup green beans (2.5 grams)
of a Hass, or California, avocado (5.9 grams)
of a Florida avocado (4.3 grams)
of a large cooked artichoke (3.3 grams)
1 medium sweet potato (3.5 grams)
1 cup boiled purple potatoes (3 grams)
1 cup okra (5.2 grams)
1 cup chopped tomatoes (1.8 grams)
1 cup butternut squash (2.9 grams)
1 cup fennel (2.7 grams)
1 cup Brussels sprouts (3.3 grams)
Beans and Legumes
The real fiber heavyweights are beans and legumes. Though beans differ in their fiber
content, on average 1 cup of cooked beans provides a whopping 15 grams of fiber, or
5 of your 10 fiber servings. Even 1/2 cup of cooked legumesa tiny amount, really
counts as 2.5 of your 10 fiber servings! If beans upset your stomach, then you likely
dont tolerate the lectins that beans contain. (Lectins are sugars that some people just
dont digest.) Be sure to read the section in Smart Fat on sprouting beans so you can
discover how to enjoy the numerous benefits from beans without the distress.
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Here are 1/2-cup examples:
Black or red beans (7.5 grams)

Lentils (8 grams)
Chickpeas (7 grams)
Split peas (8 grams)
Edamame (7.5 grams)
Fruit
An average serving of fruit has 3 grams of fiber, or a single serving of fiber.

Here are some examples:
1 medium apple (3 grams)

1 medium pear (5 grams)
1 cup blueberries (3.5 grams)
1 medium orange (3.1 grams)
cup raspberries (2.9 grams)
1 cup halved strawberries (3 grams)
1 cup sliced peaches (2.8 grams)
1 cups cubed pineapple (3.3 grams)
Select Grains
We are not huge fans of grains for many reasons, but its certainly possible to include
moderate amounts of certain grains providing you have no sensitivity to them.
(Many people do!) The grain examples we give are gluten-free, for those of you who
are gluten-sensitive or simply trying to eliminate gluten from your diet.
An average 1-cup serving of grain has 3 grams of fiber, or 1 fiber serving. Note:
Dont have more than one serving of grain at any single meal; limit your grain intake
to three servings a day, maximum. (In our opinion, less is bettergrains present
food-intolerance challenges for many people, and they increase blood sugar levels in
nearly everyone.)
We feel its much better to get your fiber from vegetables, fruits, beans, nuts,
and legumes.
For those who tolerate them, here are some examples of grains together with their
fiber content.
1 cup steel-cut oats, cooked (equivalent to cup uncooked) (4 grams)

cup quinoa, cooked (5 grams) (counts as two servings)
cup brown rice, cooked (2.6 grams)
cup wild rice, cooked (3 grams)
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What You Shouldnt Eat

The foods that are the most harmful do two things that are extremely detrimental to
both your waistline and your health: they increase inflammation and they worsen blood
sugar control. These are the foods that cause accelerated aging, andwith the possible
exception of an occasional treatyoull want to avoid them.
The first group of foods to avoid are those that cause a sudden jump in blood sugar
levels, and these include anything made with sugar or flour. As youll discover in Smart
Fat, flour and sugar have the same effect on blood sugar levels. Not good!
The second group are foods that increase inflammation. Top of the list? Once again,
flour and sugarthis time joined by bad (or what we call dumb) fats. Examples of bad
fats are partially hydrogenated (or trans) fats, fats that have been damaged by high heat
or repeated heatings (fast food restaurants), and highly refined vegetable oils like corn,
soybean, safflower, and sunflower oils.
Beyond Diet, What Is Smart for Life?

In addition to the eating plan outlined in Smart Fat, well give you the details on
supplements, sleep, exercise, and stress management, all critical components of a weight
loss program. (Surprised? Consider this: Stress hormones create belly fat!)
For now, aim to do the following every day:
Take a good quality multivitamin.
Get active! If nothing else, take a walk five or six days every week.
Get at least seven to eight hours of good quality sleep each night.
Share love and affection daily. (Hint: in addition to making other people feel good,
itll lower your stress hormones!)
Have purpose and challenge every day.
Summary
So in a nutshell, here are the basics: 5 servings of smart fat, 5 servings of clean protein,
10 servings of fiber, every day. In our book, Smart Fat, well outline the next steps in
vivid detailthe two phases of the Smart Fat Solution Thirty-Day Plan.
Following our 5-5-10 framework right now, over the next few weeks, will set you up for
success when youre ready to dive into the Thirty-Day Plan.
Good luck! And well see you in January!
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www.smartfat.com
Recipe Guide
Holiday Ham Dinner
Green Salad with Yam and Pecans

Slow-Cooker Glazed Ham
Herbed Lentils with Feta
Roasted Balsamic Haricots Vert with Shallots
Warm Spiced Poached Pears
Mushroom-Spinach Souffl Meal

Cherry Tomatoes Topped with Cauliflower Puree and Parsley
Mushroom and Spinach Souffl
Mashed Sweet Potatoes
Broccoli and Red Bell Pepper with Smart Lemon-Butter Sauce
Apple and Raspberry Crumble
Holiday Roast Beef Dinner

Zesty Festive Carrot Orange Soup
Whole Grain Mustard Tenderloin Roast
Wilted Tomato and Cheddar Potato Pancakes
Steamed Artichokes with Lemon Shallot Dip
Seafood Holiday Dinner
Avocado and Shrimp Cocktail

Butternut Squash Soup with Ginger and Fennel
Almond Crusted Sole Stuffed with Crab
Roasted Brussels Sprouts, Red Onions, and Pecans
Suggested Dessert: Dark Chocolate
Turkey Dinner
Brined and Roasted Turkey

Cranberry Sauce with Orange and Blueberries
Butternut Squash Stuffed with Wild Rice, Quinoa, Mushrooms, and Pecans
Whipped Cauliflower, Potatoes, and Roasted Garlic
Mushroom Gravy
Pumpkin Pudding
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Holiday Ham Dinner

Green Salad with Yam and Pecans
S E RV E S 4
TO R OAST YA M (M AY BE D O NE 1 DAY
A H E A D R EWARM BE FO RE AD D ING
TO SA L A D) :
1 scant tablespoon extra-virgin olive oil
Preheat oven to 375F.

In a medium bowl, whisk together oil, cinnamon, allspice and salt.
Add yam cubes and toss gently to coat.
teaspoon cinnamon
Lay cubes out in single layer on a roasting pan and cook for
teaspoon allspice
20 to 25 minutes (until soft and lightly caramelized) turning once
teaspoon salt
if browning too quickly. Note: sweet potatoes may take longer to
1 large garnet yam or sweet potato,
soften than garnet yams, up to 30 minutes.
peeled and diced into 1-inch cubes
Make a bed of greens in a large salad bowl and sprinkle carrots

over the lettuce. Arrange apple slices over the lettuce bed and
SA L A D :
6 cups hearty mixed seasonal salad greens

cup grated carrots
1 small crisp red apple, unpeeled, cored,
and thinly sliced, such as honeycrisp
spoon roasted yam or sweet potato over all. Top with pomegranate
arils and raisins, if using.
Whisk all dressing ingredients together and drizzle over arranged
salad base to taste and sprinkle with pecans. Serve immediately.
or Braeburn
cup pomegranate arils (seeds), optional
cup golden raisins, optional
cup toasted pecans, lightly chopped
D R E SS I N G :
cup apple cider

3 tablespoons extra-virgin olive oil
2 tablespoons apple cider vinegar
2 teaspoons raw honey
Salt and pepper, to taste
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Slow-Cooker Glazed Ham

S E RV E S 4 TO 6
cup juice-sweetened apricot jam

(no added sugar)
cup 100% pure maple syrup
1 tablespoon Dijon mustard
teaspoon ground cloves
1 4- to 5-pound cured, semi-boneless ham
In a small bowl, whisk the apricot jam, maple syrup, Dijon, and
cloves together.
Gently place the ham into the slow cooker, fat/cut side down,
and brush half the apricot glaze evenly over the entire exposed
surface of the ham.
Cover and cook on low for 3 to 4 hours or until heated through
and moistdo not let it dry out.
Brush the other half of the apricot glaze evenly over the ham.
Carefully remove the ham from the liquids in the slow cooker,
transfer to a cutting board and slice thinly.
Herbed Lentils with Feta

S E RV E S 4
1 tablespoon extra-virgin olive oil
In a large saucepan heat the virgin olive oil over medium heat.
small sweet onion, finely diced
Add the onion and carrot and saut for 4 minutes.
1 medium carrot, peeled and sliced thinly

1 cup dried organic green lentils
1 bay leaf
Rinse the lentils well in water, removing any little stones.

Add the lentils and bay leaf to the vegetables and cover
teaspoon salt
everything with water.
Bring water to a boil, cover, reduce heat, and simmer until lentils
1 tablespoon freshly squeezed lemon juice
are tender but not breaking down, about 25 minutes, adding
1 teaspoon lemon zest
teaspoon salt during the last 5 minutes of cook time. Drain the
teaspoon cayenne pepper, or to taste
water and transfer the cooked lentils to a serving bowl.
teaspoon freshly ground pepper
While the lentils are cooking, in a small bowl whisk together the
1 small clove garlic, minced

1 roasted red bell pepper, diced*
2 tablespoons minced fresh parsley,
thyme, or a combination.
cup crumbled feta cheese
remaining extra-virgin olive oil, lemon juice, zest, teaspoon salt,

both peppers, and garlic.
Gently fold the roasted red pepper, fresh herbs, feta, and dressing
into the warm lentils until well mixed. Taste and adjust seasonings,
if necessary. Serve immediately.
To roast a red bell pepper, halve and seed it, and place
*cutNOTE:
sides down on a broiler pan. Broil for 15 minutes or until skin
is well charred. Remove from the oven, place in a small bowl, and
cover with plastic wrap for 10 minutes. Slip the charred skin off
the pepper and dice. Pepper may be roasted up to 2 days ahead
and stored in the refrigerator.
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Roasted Balsamic Haricots Vert with Shallots

S E RV E S 4
1 pounds haricots vert, stems removed,

or trimmed green beans
4 to 6 shallots, sliced lengthwise
and separated
4 large cloves garlic,
crushed and quartered

Line a large roasting pan with aluminum foil.
In a large bowl, gently toss the haricots vert with the shallots,
garlic, oil, salt, and pepper to evenly coat.
Spread mixture in an even layer in the prepared pan. Roast,
stirring every 10 minutes, for 30 minutes or until beans are tender
teaspoon salt
and shallots are soft and lightly caramelized.
teaspoon cracked black pepper
Gently toss cooked beans with vinegar just before serving.
2 tablespoons balsamic vinegar
Warm Spiced Poached Pears

S E RV E S 4
3 cups pear nectar (available in health food
In a medium saucepan combine the nectar, water, Poire William,
stores and many large grocery chains)
honey, ginger, and cinnamon sticks over medium-high heat and
1 cup water
bring to a boil.
cup Poire William or ginger
Add the pears, reduce heat and simmer for 30 minutes, turning
brandy, optional
3 tablespoons raw honey, plus
extra for drizzling
4 thick slices fresh ginger root
occasionally. Pears will become only slightly tender.

Remove pears and serve warm with a drizzle of honey and a
sprinkling of cinnamon on the serving plates, if desired.
2 cinnamon sticks
4 ripe bosc pears, peeled, stems intact
Ground cinnamon, optional
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Mushroom-Spinach Souffl Meal (Serves Four)

Cherry Tomatoes Topped with Cauliflower Puree and Parsley
This is a cheerful and tasty appetizer for a holiday party.
P R E PA R AT I O N TIM E : 2 0 M INUTES M AK E S 4 0 B I TE-SI ZED A PPETI ZER S
medium head cauliflower,

cut into 1-inch pieces
Bring a pot of water to a boil, add cauliflower and gently boil for
8 to 10 minutes, until cauliflower is tender but not soft. Drain and
1 tablespoon virgin olive oil
set aside.
medium sweet onion, diced
Meanwhile, heat a saut pan to medium-high heat, add oil, then
teaspoon sea salt

teaspoon ground black pepper
2 tablespoons organic sour cream
2 tablespoons Parmesan cheese,
finely grated
1 Tbsp organic butter, melted
cup parsley, diced
20 cherry tomatoes, sliced in half (slice a
tiny portion of top and base of tomato
onion with salt and pepper, stirring occasionally until soft and
translucent but not browned. Let cool slightly when done.
In a food processor, combine cooked cauliflower, onion, sour cream,
grated cheese, melted butter, and 2 tablespoons of the parsley.
Arrange tomatoes on a serving platter, and spoon teaspoon of
cauliflower puree on each halved tomato. Garnish with remaining
parsley. Can be served as finger food or, if you prefer, serve with
toothpicks.
off, so once cut in half, it will sit on a flat

base on the plate)
Mushroom and Spinach Souffl

People think of souffls as being hard to prepare, but truly they can be easy to makeand they are delicious. The spinach adds
structure and keeps the souffl from rising as high as it might, but also keeps it from falling much while serving.
P R E PA R AT I O N TIM E : 30 TO 40 M INUTE S B A KI N G TI ME: 3 0 TO 35 MI N U TES SERVES 4
2 tablespoons virgin olive oil
Preheat oven to 400F. Heat a saut pan to medium-high heat,
1 medium sweet onion, finely diced
add oil, then onion, salt, and pepper, stirring occasionally. After
teaspoon sea salt
2 minutes, add mushrooms and continue to stir occasionally. When
mushrooms have softened and are cooked, reduce heat to medium,
1 teaspoon Italian herb seasoning
add spinach, butter, white wine, and almond flour. (If using fresh
2 cups shiitake mushrooms, finely diced
spinach, cook until spinach has wilted, then drain). Stir in grated
1 cup spinach, cooked, drained, and
cheese, and remove from heat.
chopped (if starting with raw spinach,
Separate egg whites and yolks carefully. Be sure the bowl for the
use 7 cups)
egg whites is completely dry, and there should be no yolk mixed
2 tablespoons organic butter
with the egg whites. Whisk the egg yolks and stir them into
cup white wine
vegetable mixture.
(continued next page)
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cup almond flour (or almond meal, you
With a mixer, whip the egg whites at high speed until they are stiff
can make this from almonds in a food
and form peaks, but not dry. Gently fold of the egg whites with
processor)
the vegetable mixture. Then fold the vegetable mixture with the
1 cup grated organic cheese

(such as Gruyere or Comt)
remaining egg whites. Combine the two and fold together. If you
over mix the whites and veggies together, youll lose the air and the
7 egg yolks
souffl wont rise, but it will still taste delicious. It is fine to see some
7 egg whites
small clumps of egg whites.
GARNISH
Coat a souffl dish (4- to 5-inch high and 9-inch long ceramic
2 tablespoons sliced almonds
casserole dish) with virgin olive oil and a paper towel. Gently pour
2 tablespoons Parmesan cheese, grated
egg white and vegetable mixture into the dish. Garnish the top with
almonds and Parmesan cheese.
Bake for 30 to 35 minutes, until a long skewer or thin knife blade
inserted comes out clean. Serve immediately with everyone at the
table. It should be moist but not runny in the center. If undercooked,
dont worry, just put it back in the oven for another 5 minutes. It will
collapse about 30 to 50% when you serve it.
Mashed Sweet Potatoes

Piped on a plate, sweet potatoes are colorful and elegant. It is a wonderful alternative to the traditional mashed potatoes with
extra flavor, nutrients, and fiber.
P R E PA R AT I O N TIM E : 10 TO 15 M INUTE S BAKI N G TI ME: 4 5 TO 60 MI N U TES SERVES 4 TO 6
4 medium sweet potatoes (or yams)
Preheat oven to 400F. Poke sweet potatoes with a fork
1 teaspoon ginger powder
several times and place in an ovenproof dish. Bake for about
teaspoon sea salt
45 to 60 minutes, until soft. Remove skin and whip with ginger,
salt, pepper, curry powder, and milk until smooth. Serve warm.
teaspoon curry powder

1 cup organic milk
(nonfat, 2%, or whole milk)
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Broccoli and Red Bell Pepper with Smart Lemon-Butter Sauce

A delightful, colorful side dish for a holiday meal.
P R E PA R AT I O N TIM E : 15 TO 2 0 M INUTES S ERVES 4
4 cups broccoli florets
In a steamer, add broccoli for 3 minutes, then add bell pepper and
1 medium red bell pepper,
steam another 2 to 4 minutes until broccoli is cooked but not soft.
cut into long thin slices
Meanwhile, heat oil, butter, lemon rind and juice, garlic, thyme, and

1 tablespoon organic butter
tablespoon grated organic lemon rind
salt in a pan over medium-low heat. Combine broccoli, bell pepper,

and smart lemon-butter sauce in a serving bowl and toss.
tablespoon lemon juice

1 medium garlic clove, minced
teaspoon dried thyme
teaspoon sea salt

Apple and Raspberry Crumble
P R E PA R AT I O N TIM E : 15 M INUTE S BAKING TI ME: 15 MI N U TES SERVES 4
cup water
cup maple syrup
In a saucepan, heat water and maple syrup on medium-high heat
3 medium gala apples, cored and cut

into -inch cubes with skin
teaspoon cinnamon
teaspoon sea salt
2 tablespoon tapioca, quick cooking
2 tablespoon organic unsalted butter
(divided)
1 medium lemon, half the skin grated
into zest and then juiced
2 cups fresh raspberries
until bubbling, then reduce to medium heat. Add apples, cinnamon,

salt, and tapioca and cook for 7 to 10 minutes until apples soften.
Reduce heat to low, add 1 tablespoon of the butter, lemon zest, and
juice. Heat until butter melts, then remove from heat and set aside.
Meanwhile, heat sliced almonds and oats in a saut pan with
remaining 1 tablespoon of butter over medium-low heat until lightly
toasted. Set aside.
Add raspberries to apple mixture, and pour into an ovenproof bowl
(a pie dish works great). Spread almond-and-oat mixture over the
cup sliced almonds
top.
cup rolled oats
Bake for 15 minutes and serve.
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Holiday Roast Beef Dinner

Zesty Festive Carrot Orange Soup
S E RV E S 4
2 tablespoons coconut oil
Melt the coconut oil over medium heat in a stock pot.
1 small sweet onion, chopped
Add the onion and cook 5 minutes. Add the garlic and ginger and
2 cloves garlic, minced
cook for another minute, stirring frequently.
1 generous tablespoon
minced fresh ginger
1 pound carrots, peeled and sliced
(the thinner the slices,
the faster they will cook)
Add the carrots, coriander and cayenne pepper and stir to coat.
Add the chicken broth and bring soup to a boil.
Cover, reduce heat, and simmer for 15 minutes.
Stir in the orange juice, orange juice concentrate, zest, salt, and
teaspoon ground coriander
pepper and continue to simmer for another 5 to 10 minutes until
teaspoon cayenne pepper
carrots are tender.
3 scant cups low-sodium chicken broth
Carefully blend soup until smooth with an immersion wand or
Juice of 1 large naval orange

1 tablespoon organic
frozen orange juice concentrate
2 teaspoons orange zest
Salt and black pepper, to taste
in batches in a blender.
Stir in lemon juice. Taste and adjust for tartness, saltiness and
sweetness, adding more citrus if necessary.
Garnish as desired, if using, to serve.
1 tablespoon freshly squeezed lemon juice

Optional garnishes: cup
toasted pumpkin seeds, pomegranate
arils, or chopped fresh cilantro
Whole Grain Mustard Tenderloin Roast

S E RV E S 4 TO 5
3-pound center cut tenderloin roast
Remove the beef from the refrigerator at least an hour prior to
2 tablespoons softened butter
roasting to give it a chance to come to room temperature for more
1 tablespoon seeded mustard
even cooking.
2 teaspoons salt
Preheat the oven to 425F.
2 teaspoons raw honey

1 teaspoon lemon zest
1 teaspoon cracked black pepper
In a small bowl combine the butter, mustard, salt, honey, zest,

and pepper and mix until smooth and well combined.
Pat the roast dry with a paper towel and tie it into an even tube
using 3 to 4 lengths of kitchen string, tucking up the small end
of the roast.
(continued on next page)
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Using your hands, coat the surface of the meat evenly with the
butter mixture.
Place the meat on a rack in a roasting pan and position in the
middle of the middle rack.
Roast for 35 to 45 minutes or until the thickest part of the meat
reaches 135F on an instant-read thermometer for medium rare.
Note that long, thin roasts will cook more quickly than short, thick
roasts so check in accordingly.
Remove from the oven, tent in foil, and rest at least 15 minutes
before slicing to serve.
Wilted Tomato and Cheddar Potato Pancakes

S E RV E S 4
1 pound baby red-skin potatoes, unpeeled
Scrub and halve or quarter the potatoes and add to a pan of boiling
1 teaspoon extra-virgin olive oil
water. Cover and boil for about 15 minutes or until fork tender. Drain
1 heirloom tomato, chopped
the potatoes and transfer to a mixing bowl*.
3 tablespoons full-fat Greek yogurt

or sour cream
Salt and fresh ground pepper, to taste
cup shredded sharp cheddar cheese
cup sliced scallions, greens only
While the potatoes are cooking, heat the olive oil in a skillet over
medium.
Add the tomato and saut until it is hot and wilted and has released
some of its juices. Set aside.
Beat the cooked potatoes with the yogurt or sour cream, salt and
(or chives)
3 tablespoons almond flour
pepper until smooth.
2 tablespoons sundried tomato strips
Fold in the wilted tomatoes, cheddar cheese, scallions, almond flour,
in oil, drained and chopped

2 tablespoons pastured butter
and sundried tomatoes until mixed.

Melt 1 tablespoon of the butter over medium heat in a large
non-stick skillet.
Using a -cup measure, form small patties with your hands and
place on the hot skillet. Brown equally on both sides, about 5
minutes each, using care when flipping the cakes. Continue frying
in batches until all the potato has been cooked, about 8 patties.
NOTE: You can prepare the mashed potatoes the day before
*making
the pancakes, if desired.
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Steamed Artichokes with Lemon Shallot Dip

S E RV E S 4
ARTICHOKES
4 whole, fresh artichokes (look for firm,
Rinse the artichokes and trim off any thorny leaf ends. Slice off the
heavy, medium green artichokes
stems at the base and remove any small leaves from the base.
with compact center leaves)
Combine the wine, oregano, peppercorns, and celery in a steamer
1 cup dry red wine
pot and fill with water to the steamer basket line.
1 teaspoon dried oregano

teaspoon black peppercorns
Place the artichokes, bases down, into the steamer basket.
cup chopped celery
Cover and bring the liquid to a low boil for 45 to 60 minutes or until
DIP
tender. Check the liquid level in the pot occasionally to make sure it
cup plain Greek yogurt
doesnt run too low.
cup organic or homemade mayonnaise
While the artichokes are cooking, in a small bowl whisk together the
2 teaspoons fresh-squeezed lemon juice
yogurt, mayonnaise, lemon juice, mustard, scallions, shallot, salt, and
2 teaspoons Dijon mustard
pepper until well incorporated. Adjust seasonings to taste and set
2 tablespoons minced scallions,
aside in the refrigerator for the flavors to develop while the
greens only (or chives)

1 small shallot, minced
teaspoon each salt and white pepper
the lower leaves pull away easily and the artichoke bases are fork
artichokes cook.
Serve each artichoke with of the dip.
19
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Seafood Holiday Dinner

Avocado and Shrimp Cocktail
This is an easy-to-prepare appetizer with terrific flavor that can even make a light lunch.
P R E PA R AT I O N TIM E : 10 TO 15 M INUTE S S ERVES 4
1 medium tomato, sliced thinly
Combine tomato, onion, salt, pepper, parsley, cilantro, olive oil, lime
sweet onion, cut into thin slices
juice, and hot sauce into a salsa. In a serving glass, add a spoonful
teaspoon sea salt
of salsa, then a couple pieces of shrimp and avocado, then another
layer of salsa, then more shrimp and avocado. Continue in layers
2 tablespoon parsley, chopped
until glasses are full.
2 tablespoon fresh cilantro, chopped

1 medium lime, juiced
teaspoon hot sauce
(to taste: to 1 teaspoon)
1 pound extra-large shrimp,
cooked, peeled, and deveined,
2 medium Haas avocados
(or 1 Florida avocado),
cut into -inch slices
Butternut Squash Soup with Ginger and Fennel

This delicious and fragrant recipe can easily be prepared the day before.
P R E PA R AT I O N TIM E : 2 0 M INUTES BAKING TI ME: 3 0 TO 4 0 MI N U TES SI MMER I N G TI ME: 15 MI N U TES
S E RV E S 6
1 medium butternut squash, baked
2 tablespoon pecan oil
Cut squash in half, scoop out the seeds, and bake face down for
1 medium onion, diced
30 to 40 minutes, until soft. Remove from oven, allow to cool,
teaspoon sea salt
then scoop squash meat away from skin. Set aside.
2 cups fennel bulb, chopped,

(tiny roots at base and stems to be
removed and discarded)
1 tablespoon ginger root, peeled and grated
teaspoon curry powder
teaspoon cumin powder
Heat a skillet to medium-high heat, add oil, then onion and salt,
stirring occasionally, until onion is translucent. Reduce heat to
medium, add fennel, ginger root, curry and cumin powders, and
saut another 3 to 4 minutes. Add white wine to deglaze and saut
another 2 to 3 minutes with an occasional stir until fennel is tender.
(continued on next page)
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cup dry white wine
Combine squash and onion-fennel saut in a blender with
1 cups vegetable broth
vegetable broth and half-and-half. Blend until smooth. (If needed,
1 cup organic half-and-half
blend combined ingredients in two portions rather than overfilling

your blender.) Return to a saucepan and simmer for 15 minutes.
Serve with a few fresh fennel sprigs.
GARNISH
Fresh fennel sprigs
Almond Crusted Sole Stuffed with Crab

Elegant yet simple. If you cant find fresh sole, OK to substitute any white fish fillets, such as cod. Its critical to ensure the fish
is fresh; it should smell like the ocean, not fishy. Likewise, the crab should smell fresh; if you cant find fresh smelling crab, OK
to substitute with diced shrimp.
P R E PA R AT I O N TIM E : 2 0 TO 30 M INUTE S B A KI N G TI ME: 20 MI N U TES SERVES 4
1 pounds fresh sole (ideally as four thin,

long fillets that can be rolled)
1 organic orange, 2 tablespoons grated
rind and juice, divided
1 cup almond meal
(coarsely ground almonds)

Rinse sole (or other white fish) and marinate with orange juice
(reserving 2 tablespoons) for 10 to 15 minutes, then pat dry.
Meanwhile, combine almond meal, salt, pepper, and thyme into
another bowl, set aside. In a separate bowl, whip the egg.
teaspoon sea salt
Transfer of the flour mixture at a time onto a plate. Dip fish fillet in
whipped egg, then dip fish into the nut flour mixture, coating both
1 teaspoon thyme
sides of the fish. Wipe away wet and crumbled flour with a paper
1 large organic-fed, free-range egg
towel and repeat the process for all four fillets. Discard all the flour
pound canned refrigerated crab
mixture that had contact with the fish.
(or fresh crab meat if available, and if
Combine crab, red onion, green onion, olive oil, orange juice, sea
crab isnt fresh, use diced raw shrimp)
salt, and mustard. Roll of crab mixture inside of each fish fillet.
medium red onion, finely diced
Place the stuffed sole fillets into a baking dish coated with almond
2 green onions, finely chopped
oil. Bake at 400F for 20 minutes, until fish is flaky. Garnish with a
wedge of lemon.
2 tablespoon orange juice

teaspoon sea salt
1 tablespoon Dijon mustard
GARNISH
1 lemon, cut into thin slices
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Roasted Brussels Sprouts, Red Onion, and Pecans

Roasting Brussels sprouts makes them taste sweeter and more flavorful.
P R E PA R AT I O N TIM E : 10 TO 15 M INUTE S BAKI N G TI ME: 4 5 TO 60 MI N U TES SERVES 4
1 pounds Brussels sprouts,

ends trimmed and yellow leaves
removed, sliced in half
medium red onion, thinly sliced
2 tablespoon pecan oil (or virgin olive oil)
teaspoon sea salt
1 teaspoon Italian seasoning

Combine Brussels sprouts and red onion with oil, salt, pepper, and
Italian seasoning in an ovenproof dish. Roast in the oven for 35 to
45 minutes, until Brussels sprouts are slightly golden. Stir the dish
every 10 to 15 minutes to cook evenly. After 25 minutes of baking,
reduce heat to 350F, and stir in chopped pecans and butter. Serve
immediately.
cup pecans, chopped

2 tablespoon organic salted butter
22
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Turkey Dinner
Brined and Roasted Turkey
Serve your loved ones a succulent turkey with moist meat and fabulous flavor. Ideally, order a free-range, organic-fed turkey in
advance for your holiday. Brining a turkey adds time and an extra step, but it really does help prevent the meat from drying out and
provides a flavorful moist delight.
One 16- to 20-pound fresh whole turkey,
In a pot big enough to hold the turkey, combine wine, salt, herbs,
giblets and neck removed from cavity
peppercorns, onion, and water. Stir until salt is mostly dissolved.
B R I N E SO LU T IO N INGRE D IENTS
2 cups dry white wine

1 cups coarse salt
2 tablespoon Italian herb seasoning
Completely submerge the turkey in this solution, cover, and

refrigerate for 12 to 36 hours.
Remove turkey and pat dry with paper towels. Let stand for 1 to 2
hours at room temperature. Heat oven to 450F.
1 tablespoon peppercorns
Prepare basting sauce by placing butter, oil, white wine, salt,
1 onion, diced
pepper, herbs, and lemon rind in a medium bowl. Mix until
7 to 8 quarts water
combined.
S M A R T B U T T ER BASTING SAUC E
1 stick unsalted organic butter

cup extra-virgin olive oil
If the turkey comes with a pop-up timer, discard it; an instant-read

thermometer is much more reliable. Place turkey on a roasting rack,
breast side up. Fold wing tips under turkey. Tie legs together
1 cup dry white wine (Riesling, Chablis)
loosely with kitchen string (a bow will be easy to untie later).
1 teaspoon sea salt
Warm basting sauce until melted, then using a pastry brush, baste
1 teaspoon freshly ground black pepper
exposed turkey with 4 tablespoons of sauce. Soak cheese cloth or
1 tablespoon Italian herb seasoning
a small clean kitchen towel in a bowl and moisten with water, then
1 teaspoon grated lemon rind
squeeze it slightly, leaving it very damp. Spread it evenly over the

turkey breasts. Place the turkey in the oven on the lowest rack, so
breast is facing the front of the oven.
Cook for 30 minutes. Gently remove cheese cloth. Baste turkey
again. Reduce oven temperature to 350F and continue to cook for
2 more hours, basting every 30 minutes and watching pan juices;
if the pan gets too full, spoon out juices, reserving them for gravy.
After a total of 3 hours of baking, insert an instant-read
thermometer into the thickest part of the thigh. Do not poke into
a bone. After a few tests, the temperature should reach at least
170-175F (if you are using stuffing, the stuffing temperature should
be between 160F and 165F, no less than 160F) and the turkey
should be golden brown. The breast does not need to be checked
for temperature. If turkey is below 170F, baste turkey with pan
juices using a pastry brush, and return turkey, legs first, to the oven.
Cook and baste every 20 to 30 minutes, until temperature is
170-175F.
(continued next page)

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When fully cooked, remove from the oven, let rest for about 20 to
30 minutes before carving, then transfer turkey to a serving platter.
Meanwhile, make the gravy. Pour all the pan juices into a glass
measuring cup. Let stand until grease rises to the surface, about
10 minutes, then skim it off.
Cranberry Sauce with Orange and Blueberries

This is a colorful, flavorful, holiday sauce. Serve as a side dish, or over baked squash. Prepare a day in advance, refrigerate
until ready to use.
P R E PA R AT I O N TIM E : 10 M INUTE S S IM M E RIN G TI ME: 10 MI N U TES SERVES 10 (MA KES 3 CU PS)
Juice of 1 orange
Heat juice in a saucepan. When gently bubbling, add cranberries
12 ounces cranberries, frozen or fresh
and orange, simmer 5 minutes. Add blueberries and simmer
1 medium orange, peeled, divided,
another 3 to 4 minutes until cranberries open and sauce thickens.
and cut in inch pieces
Remove from heat. Serve warm or chilled. Garnish with mint leaves.
1 cup blueberries (fresh or frozen)

GARNISH
1 tablespoon fresh mint leaves
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Butternut Squash Stuffed with Wild Rice, Quinoa, Mushrooms, and Pecans
Lovely side dish for a holiday.
P R E PA R AT I O N TIM E : 30 TO 40 M INUTE S B A KI N G A N D COOKI N G TI ME: 1 HOU R SERVES 10 TO 12
1 cup wild rice, teaspoon sea salt,

and 5 cups water
1 cup quinoa and 2 cups water
3 medium butter nut squash
2 tablespoon pecan oil
1 medium leek, chopped
(white part and the first inch
of light green)
2 cups shiitake mushrooms, sliced
1 teaspoon Italian seasoning
teaspoon sea salt
2 cups of broccoli flowerets, sliced
Preheat oven to 350 F.

Bring water to a boil for wild rice, add wild rice, and simmer for
45 to 50 minutes, until rice kernels start to pop but are still al dente.
Drain and set aside. Meanwhile, bring water to a boil for quinoa.
Rinse quinoa in a screen (rinsing removes the bitter coating on
quinoa), then add to water, bring to a boil, and simmer 15 minutes
until tender but still firm. Set aside.
Cut squash in half lengthwise, and scoop out seeds and stringy
pulp. Place squash in an ovenproof dish, cut side down, and bake
for 30 to 40 minutes. (Squash should be tender but slightly under
cooked.) Scoop out a depression for the stuffing, leaving at least
half the squash remaining, and set aside.
2 tablespoon white wine (or broth)
Heat a skillet over medium-high heat and add oil. Add leek,
1 cup pecans, chopped
mushrooms, herbs, salt, and pepper, and saut for 3 to 4 minutes.
cup cranberries, fresh or frozen
Reduce heat to medium, add broccoli and wine, heat until broccoli
is tender but still crunchy. Remove from heat. Toast pecans in a pan
GARNISH
Few parsley sprigs

2 tablespoon cranberries,
dried (or dried cherries)
for 1 to 2 minutes, dont brown.

Combine the cooked wild rice and quinoa with sauted vegetable
mixture and pecans. Stuff half the veggie-rice-pecan mixture into
the halved squash, and spoon the other half into an ovenproof dish.
Before serving the meal, bake squash stuffed with rice-veggie mix
and the dish with extra rice-veggie mix at 350F for 15 minutes.
To serve, spoon the extra rice veggie mix on a platter, and serve
stuffed squash over the rice-veggie mix. Garnish with parsley and
cranberries.
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Whipped Cauliflower, Potatoes, and Roasted Garlic

Cauliflower and roasted garlic makes a terrific addition to regular mashed potatoes.
P R E P T I M E : 45 M INUTE S S ERVE S 10-12
1 head of elephant garlic

2 pounds baby potatoes, cut in half
(scrubbed and any dark areas peeled
away, leaving half the skin)
2 medium heads of cauliflower,
4 tablespoon organic butter
cup organic sour cream
1 teaspoon sea salt

Slice off the very top of the garlic head. Place in a piece of foil and
drizzle olive oil inside the head of garlic. Wrap garlic with foil and
place on a cookie sheet and bake until tender and fragrant, roughly
30 to 40 minutes. Remove from the oven and let cool. Peel outside
off of bulb of garlic, then gently squeeze each clove out.
Bring a pot of water to a boil, add potatoes and gently boil for 15
minutes. Add cauliflower and boil another 8 to 10 minutes until
soft. Drain. Puree potatoes and cauliflower in a food processor until
smooth, add roasted garlic, butter, sour cream, salt, and pepper and
puree briefly. Serve.
Mushroom Gravy
P R E PA R AT I O N TIM E : 15 M INUTE S S IM M E RIN G TI ME: 20 MI N U TES8 SERVES 10 TO 14 (MA KES 4 CU PS)
Heat a skillet over medium-high heat, add oil, then onions,
2 medium sweet onions, diced
mushrooms, salt, and pepper. Stir until onions are soft and golden,
4 cups mushrooms, minced
about 4 to 6 minutes. Reduce to medium heat, add red wine and
teaspoon sea salt,
tamari sauce, then stock (stock by simmering turkey neck and
giblets with 1 diced onion, 1 diced celery stalk, and 2 cups of water
1 cup red wine
for two hours, then strain to obtain stock while turkey is baking),
1 tablespoon tamari sauce
and roasting pan liquid (pour pan juices into a container, let stand
1 cup turkey stock (or use prepared
10 minutes, then skim away grease that rises to the surface, use
vegetable or chicken stock)

1 cup liquid from rack pan juices
(or use another cup of stock)
remaining 1 cup of juice for gravy. If you only have cup of juice,
then use 1 cups of stock), and simmer until it thickens, about
1 hour. In a blender, puree mixture until smooth. Serve immediately,
or refrigerate and reheat to serve later.
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Pumpkin Pudding
Move over, pumpkin piethis tastes even better!
P R E PA R AT I O N TIM E : 10 M INUTE S (WITH FO OD PR OCESSOR OR B LEN DER ) B A KI N G TI ME: 60 MI N U TES
S E RV E S 6
15 ounces canned pumpkin pure,

unsweetened
Preheat oven to 400F. Lightly butter pie pan or baking dish.

Combine ingredients in blender or food processor and pure. Pour
cup maple syrup
into pan and bake 10 minutes, then reduce heat to 350F for 50
teaspoon sea salt
minutes. Remove from oven, let cool, then refrigerate 2 to 3 hours
1 teaspoon ground cinnamon
to solidify. Serve with a garnish of whipped cream.
1 tablespoon candied gingerroot, minced

teaspoon ground cloves
Dash of ground cayenne pepper
6 large organic-fed, cage-free eggs
1 cup organic whole milk
GARNISH
cup organic cream, whipped (optional)
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Smart Fat QuickStart Holiday Recipe Guide Final

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Smart Fat QuickStart Holiday Recipe Guide Final

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STEVEN MASLEY, M.D.

SMART FAT Quick Start Guide

Steven Masley, MD, FAHA, FACN, FAAFP, CNS is a physician, nutritionist,

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Smart Fat Quick Start Guide

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All you have to remember are three numbers: 5, 5, and 10:

Choosing Your Food: What to Expect with Your 5-5-10 Day

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an avocado (14 grams)

All of us have a protein numberthe ideal amount of protein we should be consuming

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1 cup broccoli (2.9 grams)

Beans and Legumes

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Here are 1/2-cup examples:

Black or red beans (7.5 grams)

An average serving of fruit has 3 grams of fiber, or a single serving of fiber.

1 medium apple (3 grams)

1 cup steel-cut oats, cooked (equivalent to cup uncooked) (4 grams)

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What You Shouldnt Eat

Beyond Diet, What Is Smart for Life?

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Green Salad with Yam and Pecans

Mushroom-Spinach Souffl Meal

Holiday Roast Beef Dinner

Seafood Holiday Dinner

Avocado and Shrimp Cocktail

Brined and Roasted Turkey

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Holiday Ham Dinner

1 scant tablespoon extra-virgin olive oil

Preheat oven to 375F.

20 to 25 minutes (until soft and lightly caramelized) turning once

if browning too quickly. Note: sweet potatoes may take longer to

1 large garnet yam or sweet potato,

soften than garnet yams, up to 30 minutes.

peeled and diced into 1-inch cubes

Make a bed of greens in a large salad bowl and sprinkle carrots

6 cups hearty mixed seasonal salad greens

cup apple cider

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Slow-Cooker Glazed Ham

cup juice-sweetened apricot jam

Herbed Lentils with Feta

1 tablespoon extra-virgin olive oil

small sweet onion, finely diced

Add the onion and carrot and saut for 4 minutes.

1 medium carrot, peeled and sliced thinly

Rinse the lentils well in water, removing any little stones.

everything with water.

2 tablespoons extra-virgin olive oil

1 tablespoon freshly squeezed lemon juice

are tender but not breaking down, about 25 minutes, adding

1 teaspoon lemon zest

teaspoon cayenne pepper, or to taste

water and transfer the cooked lentils to a serving bowl.

teaspoon freshly ground pepper

1 small clove garlic, minced