THE

M A S T E R YO U R
M E TA B O L I S M
COOKBOOK
Jillian Michaels

C R OW N P U B LI S H E R S
NE W YO R K

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

Copyright © 2010 by Empowered Media LLC.

All rights reserved.

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

CROWN and the Crown colophon are registered

trademarks of Random House, Inc.

Library of Congress Cataloging-in-Publication Data

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

RM222.2.M4825 2010
641.5'635—dc22 2009053443

ISBN 978-0-307-71822-8

Printed in the United States of America

Design by Elizabeth Rendfleisch

10 9 8 7 6 5 4 3 2 1

First Edition

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 C ON T E N T S

Introduction ix

the what and why

Your Biochemistry and You 3

The Power Nutrients 20

The Diet at a Glance 31

Mastering the Health Benefits 33

Menus 42

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 the recipes
Breakfast 49

Soups 71

Salads and Sandwiches 91

Poultry and Meat Main Dishes 111

Fish and Shellfish Main Dishes 141

Vegetarian Main Dishes 175

Side Dishes 207

Snacks 225

Desserts 237

Basics 257

Resources 270

Index 272

Mich_9780307718228_4p_fm_r1.p.indd vii 3/4/10 4:54 PM

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

frittata with spinach, potatoes,

peppers, and feta A well-seasoned cast-
iron skillet is the best choice for cooking frittatas. Not
only does it increase the iron content in the dish, but it
also makes getting the slices out of the pan very easy.
SERVES 4

2 cups baby spinach leaves or coarsely chopped flat-leaf

spinach, rinsed
1 tablespoon olive oil
1 cup diced red onion
Pinch of salt
3 ounces cremini or button mushrooms, trimmed and
sliced (about 1 cup)
1 small (about 3 ounces) russet potato, cut into
1/4-inch cubes (about 1/2 cup)
1/2 red bell pepper, cut into 1/4-inch cubes (about
3/4 cup)
4 large eggs
1/2 cup crumbled low-fat feta cheese
1 teaspoon chopped fresh oregano leaves
1/4 teaspoon ground black pepper

6
m
182 TH E MASTE R YO U R M E TA BOLI S M cookbook

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 Set a rack about 4 inches from the broiler and preheat the broiler
to low.

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

skillet over low heat. Add the spinach with the rinse water still
clinging to the leaves (if the spinach is completely dry, add a ta-
blespoon of water to the pan with the spinach). Cover and cook
until the leaves have barely wilted, about 1 minute. Transfer to a
colander and use tongs to squeeze out as much liquid as pos-
sible. Wipe the skillet clean.

Add the olive oil to the cleaned skillet and heat over medium heat.
Add the onion and salt and cook, stirring occasionally, until the
onion is beginning to soften, about 2 minutes. Add the mush-
rooms and cook, stirring occasionally, until lightly browned, about
2 minutes. Stir in the potato and pepper, cover, and cook, stir-
ring once or twice, until the potato is tender but still firm, an-
other 5 to 7 minutes.

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

Stir in the reserved spinach, the feta, oregano, and black pep-
per. When the potato mixture is cooked, evenly pour the egg
mixture over it. Cook until the eggs are set around the edges,
about 10 minutes.

Place the skillet under the broiler for 1 to 2 minutes, until the top
of the frittata is puffed and lightly browned. Serve hot.

Calories: 197.8 kcal

Fat: 11.2 g
Protein: 14.0 g
Carbohydrates: 12.3 g
Sodium: 510.8 mg

vegetarian main dishes 1 8 3

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 HEALTH BENEFITS:
Anti-Cancer Heart Healthy Boosts Metabolism Improves Mood Anti-Inflammatory

chicken satay with almond sauce

SERVES 4

1 pound boneless, skinless chicken breast

1/2 cup plus 1 teaspoon low-sodium tamari
Juice of 1 orange (about 1/2 cup)
Juice of 1 lime (about 11/2 tablespoons)
3 garlic cloves, chopped
1/4 cup rice wine vinegar
2 tablespoons natural almond butter
1 tablespoon honey
1 tablespoon minced fresh ginger
1/4 teaspoon toasted sesame oil
Olive oil spray, for the grill

WHAT’S IN THERE?!: IRRADIATED MEAT

So gross. I mean . . . really? Here’s what happens: conventionally raised animals are
kept in horrifying conditions, where they basically sit in their own excrement until the
day they are slaughtered. The bacteria from their feces are on and in the meat—think
E. coli and the like—so, to be safe, meat is irradiated to prolong its shelf life and reduce
the risk of food poisoning.
You can tell if your meat has been so treated by looking for the words “irradiated” or
“pasteurized” on the packaging. Currently more than 3,000 supermarkets in America,
as well as our nation’s school-lunch program, carry irradiated meat. This is a relatively
new practice, so we don’t know how serious the health ramifications are for humans
yet. With that said, the European Union is concerned about the chemicals that irradia-
tion creates in the meat and is pursuing further studies. I don’t know about you, but
the “maybe” game is just not something I want to play where my health is concerned.
What’s the best way to avoid this? Going organic, of course. Or, if organic is not af-
fordable, opt for fish instead of beef or chicken.

116 TH E M ASTE R YO UR M ETA BOLI S M cookbook

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 Slice the chicken breast into thin strips 3 to 4 inches long; this is
easier to do if the chicken is placed in the freezer for 20 minutes
before slicing. You should have about 40 slices (count out and
set aside roughly half as many wooden skewers as you have
slices of chicken). In a medium bowl, mix the 1/2 cup tamari,
the orange juice, lime juice, and 2 of the garlic cloves. Add the
chicken slices. Cover the bowl and refrigerate for at least 1 hour
and up to overnight.

Before you are ready to grill the chicken, soak the wooden skew-
ers in water for at least 20 minutes.

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

place the vinegar, almond butter, honey, ginger, sesame oil,
1 teaspoon tamari, and remaining garlic clove. Blend or process
until smooth. Set aside until ready to serve.

If using a gas or charcoal grill, spray the grill with olive oil and pre-
pare a medium-hot grill. If using a grill pan, spray it with olive oil
and heat over medium-high heat.

Pat the chicken slices dry, and thread 2 slices onto each skewer.
Grill for 2 to 3 minutes per side. Arrange the hot skewers on a
platter and either drizzle the sauce over or serve the sauce in a
bowl alongside the skewers.

Calories: 203.5 kcal

Fat: 5.5 g
Protein: 29.0 g
Carbohydrates: 9.1 g
Sodium: 596.8 mg

poultry and meat main dishes 1 17

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 HEALTH BENEFITS:
Heart Healthy Boosts Immunity Boosts Metabolism Strong Bones Healthy Skin

blueberry banana muffins Blueberries

and bananas are two nutritional powerhouses—
and powerfully tasty, too! MAK ES 12 MUF F INS

Olive oil spray for the tin

3/4 cup mashed very ripe bananas (about 2)
3/4 cup nonfat plain yogurt
1/2 cup honey
1/3 cup olive oil
2 teaspoons vanilla extract
21/2 cups white whole-wheat flour
2 teaspoons aluminum-free baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
1 generous cup fresh or frozen blueberries
1/2 cup chopped walnuts, toasted (page 96; optional)

*
62 TH E MASTE R YO UR M E TA BOLI S M cookbook

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 Place an oven rack in the center of the oven, then preheat the
oven to 425°F. Lightly spray a 12-cup muffin tin with olive oil or
line with paper liners.

In a large bowl, place the bananas, yogurt, honey, olive oil, and
vanilla. Stir together until well mixed.

In a separate bowl, sift together the flour, baking powder, baking

soda, and salt. Add the dry ingredients to the banana mixture
and stir until just combined. Fold in the blueberries and the nuts,
if using.

Spoon the batter into the prepared muffin tin. Place the tin in the
oven and reduce the heat to 400°F. Bake for 35 to 40 minutes,
or until tops spring back when lightly touched. Let cool in the tin
for 10 to 15 minutes before transferring to a cooling rack. Serve
warm. (For longer storage, let cool completely and store in an
airtight container at room temperature for up to 3 days or in the
freezer for up to 2 months.)

Calories: 216.0 kcal

Fat: 6.8 g
Protein: 4.5 g
Carbohydrates: 37.1 g
Sodium: 234.5 mg

breakfast 6 3

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 I NDEX
Açai Berry and Pomegranate
Smoothie, 226
allergies, and diet, 212
alliums, health benefits from, 21–22
almond(s), 28
-Banana Smoothie, 226
-Chocolate Blondies, 256
-Crusted Chicken Breasts, 112
-Orange Rainbow Trout with
Chipotle Yogurt Sauce, 158–59
Roasted or Grilled Vegetables
with Romesco Sauce, 180–81
Sauce, Chicken Satay with,
116–17
Spiced Roasted, 236
Trail Mix, 236
and Vegetable Pad Thai, 192–93
Anchovies, Garlic, and Parsley,
Linguine with, 163
apple cider vinegar, 36
apple(s), 36
and Cheddar Slices with
Cinnamon, 230
Crisp, Golden, 245
and Fig Compote, Spiced, 248
and Ham on Grilled Country
Bread, 108
and Pecans, Steel-Cut Oats with,
50–51
and Red Cabbage Slaw, 101
arame, 36
Arame and Carrots, Sautéed, 218–19
arthritis, and diet, 152
artichoke(s), 36
Baby, Braised, with Tomatoes, 222
Feta, and Black Olives, Roasted
Pork Stuffed with, 136–37
arugula:
and Lemon, Russet Potato Salad
with, 212–13
and Salsa Verde, Calamari with,
174
asparagus, 37
and Lemon, Barley Risotto with,
196–97
Red Pepper, and Spinach, Chicken
Stir-Fry with, 118–19
2 7 2
Mich_9780307718228_4p_bm_r1.p.indd 272
Roasted or Grilled Vegetables
with Romesco Sauce, 180–81
avocado(s):
Guacamole, 233
Pomegranate, and Sunflower
Seeds, Baby Spinach with,
96–97
Tomato, and Cheddar Burrito,
102–3
banana, 37
-Almond Smoothie, 226
Blueberry Muffins, 62–63
Pops, Chocolate-Cinnamon
Frozen, 242–43
barley, 29, 37
Risotto with Asparagus and
Lemon, 196–97
with Roasted Cauliflower and
Almonds, 211
Soup with Shiitake Mushrooms
and Andouille, 84–85
Barramundi, Thai Green Curry, 142
bean(s), 21, 37
Baked Ratatouille with Parmesan,
204–5
Black, 260
Black, and Rice, 210
Black, and Roasted Tomato Soup,
80–81
Black, Chili, 202–3
Black, Dip, 235
Green, Salad with Shrimp or
Chicken, 98–99
Hummus, 232
Lentils, Sweet Potato, and
Coriander Stew, 82–83
Vegetable Stir-Fry with
Lemongrass, 190–91
Winter Vegetable Couscous, 198–99
beef, 116, 133, 160
Grilled Skirt Steak with
Chimichurri Sauce, 140
Stir-Fry with Broccoli and
Shiitake Mushrooms, 138–39
Beets, Roasted Garlic, 221
Berry(ies), 22. See also cranberries
Blueberry Banana Muffins, 62–63
and Ginger Salsa, Fresh, Grilled
Halibut with, 148–49
-Maple Syrup, Multigrain
Pancakes with, 68–69
and Quinoa Crunch, Greek
Yogurt Cup with, 52
Watermelon Soup with
Blackberries and Jícama, 73
Whole-Grain Toast with
Soft Cheese Spread and
Raspberries, 53
Blackberries and Jícama,
Watermelon Soup with, 73
Blondies, Almond-Chocolate, 256
blueberries, health benefits from, 22
Blueberry Banana Muffins, 62–63
Breads and toast. See also muffins
Baked Garlic Pita Chips, 231
Fattoush Salad, 92–93
Whole-Grain Toast with
Soft Cheese Spread and
Raspberries, 53
broccoli, 27
and Shiitake Mushrooms, Beef
Stir-Fry with, 138–39
Vegetable Stir-Fry with
Lemongrass, 190–91
Broth, Vegetable, 264–65
Brownies, Fudge, 254–55
Burgers, Mediterranean Lamb, 132
Burrito, Tomato, Avocado, and
Cheddar, 102–3
Cabbage, Red, and Apple Slaw, 101
Cake, Walnut-Orange, with Sweet
Yogurt, 252–53
Calamari with Salsa Verde and
Arugula, 174
canned foods, note about, 80
carrots, 37
Carrots and Arame, Sautéed, 218–19
Catfish, Pecan-Crusted, with
Cranberry-Maple Compote,
156–57
3/4/10 4:54 PM
 cauliflower:
Roasted, and Almonds, Barley
with, 211
Winter Vegetable Couscous,
198–99
chard:
Autumn Greens Soup, 74–75
Potstickers with Tamari Dipping
Sauce, 188–89
cheese:
Cheddar and Apple Slices with
Cinnamon, 230
Frittata with Spinach, Potatoes,
Peppers, and Feta, 182–83
Healthy Cobb Salad, 100
Mediterranean Pizza, 176–77
Roasted Pork Stuffed with
Artichoke, Feta, and Black
Olives, 136–37
Spinach and Red Onion Quiche,
184–85
Spread, Soft, and Raspberries,
Whole-Grain Toast with, 53
Tomato, Avocado, and Cheddar
Burrito, 102–3
chicken, 113, 160
Breasts, Almond-Crusted, 112
Curried, with Cilantro-Lime
Sauce, 124–25
Grilled Lemon, 122–23
Healthy Cobb Salad, 100
or Shrimp, Green Bean Salad
with, 98–99
Pan-Fried, with Fennel and
Carrots, 114–15
Poached, 258
Roasted, with Whole-Wheat Pasta
and Spinach Pesto, 120–21
Salad with Red Grapes and
Toasted Pecans, 109
Satay with Almond Sauce, 116–17
Sausage with Poached Eggs and
Sweet Potato Hash, 60–61
Shredded Curried, Mulligatawny
Soup with, 88–89
Stir-Fry with Asparagus, Red
Pepper, and Spinach, 118–19
Chili, Black Bean, 202–3
chocolate:
-Almond Blondies, 256
Chip Oatmeal Muffins, 66–67
Mich_9780307718228_4p_bm_r1.p.indd 273
-Cinnamon Frozen Banana Pops,
242–43
Fudge Brownies, 254–55
Trail Mix, 236
cilantro, 38
-Lime Sauce, Curried Chicken
with, 124–25
cinnamon, 38
Coconut-Curry Steamed Mussels,
164–65
Coconut-Ginger Yellow Rice, 208
cookware, best choices for, 59
couscous, 261
with Carrots, Parsnips, and
Orange, 209
Winter Vegetable, 198–99
cranberries, 38
-Maple Compote, Pecan-Crusted
Catfish with, 156–57
-Orange Sauce, Roasted Turkey
Breast with, 128–29
Pumpkin Muffins, 64–65
Cucumber and Yogurt Salad, Creamy,
214
cumin, 38
Dairy foods, 29. See also cheese;
yogurt
dips:
Black Bean, 235
Guacamole, 233
Hummus, 232
Tomatillo and Tomato Salsa,
234
drinks:
Açai Berry and Pomegranate
Smoothie, 226
Banana-Almond Smoothie, 226
eggplant, 38
Baked Ratatouille with Parmesan,
204–5
Roasted or Grilled Vegetables
with Romesco Sauce, 180–81
eggs, 23–24, 39, 56–57, 160
Denver Omelet, 58–59
Frittata with Spinach, Potatoes,
Peppers, and Feta, 182–83
Hard-Boiled, 259
Poached, and Sweet Potato Hash,
Chicken Sausage with, 60–61
Poached, on Greens with Turkey
Bacon, 54–55
energy, and diet, 102
fennel, 39
Fennel and Carrots, Pan-Fried
Chicken with, 114–15
Fig and Apple Compote, Spiced, 248
fish, 23–24, 143, 144, 160, 164, 169
Almond-Orange Rainbow Trout
with Chipotle Yogurt Sauce,
158–59
Broiled Mackerel with Lemon-
Caper Vinaigrette, 160–61
Broiled Tilapia with Fresh Herbs,
Mushrooms, and Tomatoes,
146–47
Grilled Halibut with Fresh Berry
and Ginger Salsa, 148–49
Grilled Sardines with Lemon and
Basil, 162
Linguine with Anchovies, Garlic,
and Parsley, 163
Pecan-Crusted Catfish with
Cranberry-Maple Compote,
156–57
Poached Salmon with Green
Goddess Yogurt, 152–53
Pollock in Parchment, 145
Roasted Salmon with Pepita and
Cumin Seed Crust, 150–51
Spicy Mahi-Mahi and Mango
Tacos, 154–55
Thai Green Curry Barramundi,
142
Frittata with Spinach, Potatoes,
Peppers, and Feta, 182–83
fruit(s):
buying, storing, and preparing,
240–41 (see also specific fruits)
health benefits, 25–26
Vinaigrette, 263
genetically modified (GM) foods,
about, 75
Grains, 29–30. See also barley; oats;
quinoa; rice
index 2 7 3
3/4/10 4:54 PM
 green bean(s):
Salad with Shrimp or Chicken,
98–99
Vegetable Stir-Fry with
Lemongrass, 190–91
Green Papaya Slaw, Ginger Shrimp
Rolls with, 172–73
Greens, 27–28. See also spinach
Autumn, Soup, 74–75
Calamari with Salsa Verde and
Arugula, 174
Chard Potstickers with Tamari
Dipping Sauce, 188–89
Fattoush Salad, 92–93
Healthy Cobb Salad, 100
Poached Eggs on, with Turkey
Bacon, 54–55
Russet Potato Salad with Arugula
and Lemon, 212–13
grilling, cooking notes, 127
Guacamole, 233
Halibut, Grilled, with Fresh Berry
and Ginger Salsa, 148–49
Ham and Apple on Grilled Country
Bread, 108
herbs, 83, 92. See also specific herbs
honey, 249
hormones:
estrogen and progesterone, 6–9
ghrelin, 18–19
growth hormone, 15–16
insulin, 3–4
leptin, 16–18
norepinephrine, epinephrine, and
cortisol, 11–15
testosterone and DHEA, 9–11
thyroid, 4–6
Hummus, 232
Ketchup, 268–69
Kiwi and Papaya Summer Rolls,
228–29
lamb, 133
Burgers, Mediterranean, 132
Skewers, Grilled, with Plums,
130–31
274 index
Mich_9780307718228_4p_bm_r1.p.indd 274
Legumes, 21. See also bean(s)
Lentils, Sweet Potato, and Coriander
Stew, 82–83
Mackerel, Broiled, with Lemon-Caper
Vinaigrette, 160–61
Mahi-Mahi and Mango Tacos, Spicy,
154–55
Mango and Mahi-Mahi Tacos, Spicy,
154–55
Maple-Glazed Plantains, 246–47
maple syrup, 39
Meat. See also beef; lamb; pork
buying, storing, and preparing,
133
cooking safely, 160
health benefits, 23–24
irradiated, about, 116
menus, 42–45
microwave cooking, 195
mint, 39
muffins:
Blueberry Banana, 62–63
Oatmeal Chocolate Chip, 66–67
Pumpkin Cranberry, 64–65
mushrooms, 40–41
Fresh Herbs, and Tomatoes,
Broiled Tilapia with, 146–47
Roasted or Grilled Vegetables
with Romesco Sauce, 180–81
Roasted Shiitakes with Fresh
Thyme, 215
Shiitake, and Andouille, Barley
Soup with, 84–85
Shiitake, and Broccoli, Stir-Fry
with, 138–39
Mussels, Coconut-Curry Steamed,
164–65
Mussels with Linguine, 166–67
nutmeg, 39
Nuts, 28, 96. See also almond(s)
Pecan-Crusted Catfish with
Cranberry-Maple Compote,
156–57
Steel-Cut Oats with Apples and
Pecans, 50–51
Walnut-Orange Cake with Sweet
Yogurt, 252–53
oats, 29
Golden Apple Crisp, 245
Steel-Cut, with Apples and
Pecans, 50–51
Toasted, and Tomato Soup, 86–87
oils, cooking, 87
Omelet, Denver, 58–59
Oranges with Lemon-Vanilla Yogurt
Cream, 244
Orange-Walnut Cake with Sweet
Yogurt, 252–53
organic foods, 24–25, 104, 186–87
Pad Thai, Almond and Vegetable,
192–93
Pancakes, Multigrain, with Berry-
Maple Syrup, 68–69
papayas, 39
Papaya and Kiwi Summer Rolls,
228–29
Pasta. See also couscous
Almond and Vegetable Pad Thai,
192–93
Linguine with Anchovies, Garlic,
and Parsley, 163
Linguine with Zucchini, Grape
Tomatoes, and Creamy
Lemon-Yogurt Sauce, 194–95
Mussels with Linguine, 166–67
Whole-Wheat, and Spinach Pesto,
Roasted Chicken with, 120–21
pear(s), 39
-Pomegranate Salad, 244
Sorbet, 238–39
pecan(s):
and Apples, Steel-Cut Oats with,
50–51
-Crusted Catfish with Cranberry-
Maple Compote, 156–57
pepita(s), 40
and Cumin Seed Crust, Roasted
Salmon with, 150–51
Trail Mix, 236
peppers, 38
Baked Ratatouille with Parmesan,
204–5
Golden Gazpacho, 72
Quinoa-Stuffed, 200–201
Roasted or Grilled Vegetables
with Romesco Sauce, 180–81
3/4/10 4:54 PM
 Vegetable Stir-Fry with
Lemongrass, 190–91
Pineapple-Mint Salsa, Chili-Lime
Shrimp Skewers with, 170–71
Pizza, Mediterranean, 176–77
Plantains, Maple-Glazed, 246–47
Plums, Grilled Lamb Skewers with,
130–31
Plums, Honey-Ginger, 249
Pollock in Parchment, 145
pomegranate:
and Açai Berry Smoothie, 226
Avocado, and Sunflower Seeds,
Baby Spinach with, 96–97
-Pear Salad, 244
Sauce, Pork Medallions with,
134–35
pork, 133, 160
Ham and Apple on Grilled
Country Bread, 108
Medallions with Pomegranate
Sauce, 134–35
Roasted, Stuffed with Artichoke,
Feta, and Black Olives, 136–37
Potato(es). See also sweet potato(es)
Roasted Russet Fries, 230
Russet, Salad with Arugula and
Lemon, 212–13
Potstickers, Chard, with Tamari
Dipping Sauce, 188–89
Poultry. See also chicken; turkey
buying, storing, and preparing,
113
cooking safely, 160
power nutrient food groups:
alliums, 21–22
berries, 22
cruciferous vegetables, 27
dark green leafy vegetables, 27–28
fruits and vegetables, 25–26
legumes, 21
meat, fish, and eggs, 23–24
nuts and seeds, 28
organic dairy, 29
whole grains, 29–30
Pudding, Rice, 250–51
Pumpkin Cranberry Muffins, 64–65
Quiche, Spinach and Red Onion,
184–85
Mich_9780307718228_4p_bm_r1.p.indd 275
quinoa, 40, 262
Crunch and Berries, Greek Yogurt
Cup with, 52
-Stuffed Peppers, 200–201
Vegetable Stir-Fry with
Lemongrass, 190–91
Raspberries and Soft Cheese Spread,
Whole-Grain Toast with, 53
Ratatouille, Baked, with Parmesan,
204–5
recipes, and noted health benefits,
33–36
rice, 37
Black Beans and, 210
Brown, 261
Coconut-Ginger Yellow, 208
Pudding, 250–51
Risotto, Barley, with Asparagus and
Lemon, 196–97
rosemary, 40
salads:
Baby Spinach with Avocado,
Pomegranate, and Sunflower
Seeds, 96–97
Chicken, with Red Grapes and
Toasted Pecans, 109
Cucumber and Yogurt, Creamy,
214
Fattoush, 92–93
Green Bean, with Shrimp or
Chicken, 98–99
Healthy Cobb, 100
Pomegranate-Pear, 244
Red Cabbage and Apple Slaw, 101
Russet Potato, with Arugula and
Lemon, 212–13
Shrimp and Watermelon, 94–95
salmon, 23
Poached, with Green Goddess
Yogurt, 152–53
Roasted, with Pepita and Cumin
Seed Crust, 150–51
Salad, Curried, Pita Pockets, 106
Salsa, Tomatillo and Tomato, 234
sandwiches:
Chicken Salad with Red Grapes
and Toasted Pecans, 109
Curried Salmon Salad Pita
Pockets, 106
Ham and Apple on Grilled
Country Bread, 108
Mediterranean Tuna Salad Rolls,
107
Tomato, Avocado, and Cheddar
Burrito, 102–3
Tomato, on Garlic-Rubbed Toast,
104–5
Sardines, Grilled, with Lemon and
Basil, 162
Sauce, Simple Marinara, 266–67
Sausage, Chicken, with Poached Eggs
and Sweet Potato Hash,
60–61
Scallops, Bay, with Toasted Sesame
Seeds, 168
Seafood. See fish; shellfish
seeds, 28, 40, 96
sesame seeds, 40
sex drive and diet, 54
Shellfish, 143, 144, 164, 169. See also
shrimp
Bay Scallops with Toasted Sesame
Seeds, 168
Calamari with Salsa Verde and
Arugula, 174
Coconut-Curry Steamed Mussels,
164–65
Mussels with Linguine, 166–67
shrimp:
or Chicken, Green Bean Salad
with, 98–99
Rolls, Ginger, with Green Papaya
Slaw, 172–73
Skewers, Chili-Lime, with
Pineapple-Mint Salsa, 170–71
and Vegetables, Laksa with, 78–79
and Watermelon Salad, 94–95
Sorbet, Pear, 238–39
Soups. See also stews
Autumn Greens, 74–75
Barley, with Shiitake Mushrooms
and Andouille, 84–85
Beet, Smooth, 76–77
Golden Gazpacho, 72
Laksa with Shrimp and
Vegetables, 78–79
Mulligatawny, with Shredded
Curried Chicken, 88–89
index 2 75
3/4/10 4:54 PM
 soups: (cont.)
Roasted Tomato and Black Bean,
80–81
Toasted Oats and Tomato,
86–87
Watermelon, with Blackberries
and Jícama, 73
spinach, 27
Asparagus, and Red Pepper,
Chicken Stir-Fry with,
118–19
Baby, with Avocado,
Pomegranate, and Sunflower
Seeds, 96–97
Mediterranean Pizza, 176–77
No-Cream Creamed, 220
Pesto and Whole-Wheat Pasta,
Roasted Chicken with,
120–21
Potatoes, Peppers, and Feta,
Frittata with, 182–83
and Red Onion Quiche, 184–85
Squash. See also zucchini
Baked Ratatouille with Parmesan,
204–5
Pumpkin Cranberry Muffins,
64–65
spaghetti, health benefits, 41
Spaghetti, Thai, 224
Winter Vegetable Couscous,
198–99
stews:
Lentils, Sweet Potato, and
Coriander, 82–83
Winter Vegetable Couscous,
198–99
stress, and diet, 228
Summer Rolls, Papaya and Kiwi,
228–29
sweet potato(es):
Hash and Poached Eggs, Chicken
Sausage with, 60–61
Lentils, and Coriander Stew,
82–83
Smashed, with Coconut Milk, 223
2 7 6 index
Mich_9780307718228_4p_bm_r1.p.indd 276
Tacos, Spicy Mahi-Mahi and Mango,
154–55
Tilapia, Broiled, with Fresh Herbs,
Mushrooms, and Tomatoes,
146–47
Tomatillo and Tomato Salsa, 234
tomato(es), 25
Avocado, and Cheddar Burrito,
102–3
Baked Ratatouille with Parmesan,
204–5
Braised Baby Artichokes with, 222
Fresh Herbs, and Mushrooms,
Broiled Tilapia with, 146–47
Golden Gazpacho, 72
Grape, Zucchini, and Creamy
Lemon-Yogurt Sauce,
Linguine with, 194–95
Ketchup, 268–69
Roasted, and Black Bean Soup,
80–81
Roasted or Grilled Vegetables
with Romesco Sauce, 180–81
Sandwich on Garlic-Rubbed
Toast, 104–5
Simple Marinara Sauce, 266–67
and Toasted Oats Soup, 86–87
and Tomatillo Salsa, 234
Trail Mix, 236
Trout, Rainbow, Almond-Orange,
with Chipotle Yogurt Sauce,
158–59
Tuna Salad Rolls, Mediterranean, 107
turkey, 113, 160
Breast, Roasted, with Cranberry-
Orange Sauce, 128–29
Kebabs, Tandoori, 126
Vegetable(s). See also specific
vegetables
and Almond Pad Thai, 192–93
Broth, 264–65
buying, storing, and preparing,
178–79
health benefits, 25–28
microwaving, 216
Roasted or Grilled, with Romesco
Sauce, 180–81
roasting, 216–17
and Shrimp, Laksa with, 78–79
Stir-Fry with Lemongrass, 190–91
Winter, Couscous, 198–99
venison, 133
Vinaigrette, Fruit, 263
Walnut-Orange Cake with Sweet
Yogurt, 252–53
walnuts, health benefits, 28
water, best choices for, 227
watermelon, 41
and Shrimp Salad, 94–95
Soup with Blackberries and
Jícama, 73
yogurt, 29, 41
Chipotle Sauce, Almond-Orange
Rainbow Trout with, 158–59
Cream, Lemon-Vanilla, Oranges
with, 244
and Cucumber Salad, Creamy, 214
Greek, Cup with Quinoa Crunch
and Berries, 52
Green Goddess, Poached Salmon
with, 152–53
-Lemon Sauce, Creamy, Zucchini,
and Grape Tomatoes,
Linguine with, 194–95
zucchini:
Baked Ratatouille with Parmesan,
204–5
Grape Tomatoes, and Creamy
Lemon-Yogurt Sauce,
Linguine with, 194–95
Roasted or Grilled Vegetables
with Romesco Sauce, 180–81
3/4/10 4:54 PM
 Multi-week bestselling author and
TV's toughest fitness guru, Jillian
Michaels, moves in a new, broader
direction with this diet book for
men and women. This 3-phase diet
restores fat burning hormones,
removes fat storage hormones,
and rebalances metabolic make-up
so that weight loss is easy and
natural.

Master Your Metabolism

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

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

HOT BOD IN A BOX

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

Jillian Michaels
Hot Bod in a Box
Jillian Michaels
978-0-307-45051-7
(0-307-45051-1)
 Readers can carry it wherever they go
and have quick access to calorie, fat,
and carb counts, as well as lists of
hormone-positive foods that boost fat
burning and kick fat storage to the
curb. Also included: tips on
navigating the supermarket aisles for
Master foods and lifestyle products,
what to eat on the go, at restaurants,
and on the road, and motivational tips
for staying on track.

The Master Your Metabolism Calorie

Counter
Jillian Michaels with Mariska Van Aalst

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

The Jillian Michaels collection is available at:

Amazon.ca
Chapters.Indigo.ca
RandomHouse.ca
and your favourite local bookstore.
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