The Fast Metabolism Diet (29 page)
Read The Fast Metabolism Diet Online
Authors: Haylie Pomroy
*
Don’t forget to eat with a serving of Phase 3 veggies.
*
PHASE 3
Serves 1
I like to make the whole box of oats at one setting and then freeze with the berries, cinnamon, and Stevia in 1½ cup portions. This way, I can easily remove them from the freezer and reheat in minutes. Add the nuts or seeds after reheating.
½ cup steel-cut oats
½ cup fresh berries
¼ cup raw nuts or seeds
Stevia
Ground cinnamon
Add the oats to 1 cup water in a bowl. Cover and soak overnight in the fridge. The next morning, simmer the oats and water in a saucepan for
approximately 30 minutes. When the oats finish cooking, top with the berries, nuts, or seeds. Add Stevia and cinnamon to taste.
*
If eating for dinner, you can swap the lettuce leaves with 1 sprouted-grain tortilla, warmed in a dry skillet or microwave.
TUNA SALAD
PHASE 3
Serves 1
The entire recipe can be used for lunch, or half of the recipe can be used as a snack.
5-ounce can solid white tuna packed in water
¼ cup chopped red onion
¼ cup diced celery
¼ cup diced cucumber
¼ cup diced grapefruit sections
1 tablespoon hummus
Pinch of sea salt
Pinch of ground black pepper
Fresh endive leaves
Drain the tuna and place in a small mixing bowl. Stir in the onion, celery, cucumber, and grapefruit. Add the hummus and stir until well combined. Top with salt and pepper to taste.
Scoop the tuna salad onto fresh endive leaves and serve.
PHASE 3
Serves 1
You can also serve this on an endive boat or a red bell pepper for lunch, or half of the recipe can be used as a snack.
½ cup cherry tomatoes, diced*
¼ cup finely chopped celery
1 tablespoon finely chopped red onion
2 tablespoons safflower mayonnaise or hummus
1 teaspoon lime juice
½ teaspoon cilantro or parsley
4 to 5 ounces cooked shrimp
2 to 4 cups fresh spinach or mixed greens
In a small mixing bowl, combine the tomatoes, celery, and onion. Stir in the mayonnaise, lime juice, and cilantro. Fold in the shrimp.
Serve over spinach or mixed greens.
*In this recipe, tomatoes count as your Phase 3 fruit.
PHASE 3
Serves 1
3 hard-boiled eggs, peeled and 2 yolks removed
½ tablespoon safflower mayonnaise
¾ tablespoon prepared mustard
2 tablespoons diced black olives
2 tablespoons diced cucumber
½ teaspoon finely chopped red onion (optional)
Pinch of sea salt
2 cups fresh spinach or mixed leafy greens
Chop the egg whites and whole egg. Transfer to a small mixing bowl. Add the mayonnaise and mustard; stir until well incorporated. Add the black olives, cucumber, and onion. Sprinkle with sea salt and stir.
Spoon the egg salad over a bed of spinach to serve.
PHASE 3
Serves 1
2 plum or Roma tomatoes, chopped
¼ cup diced mixed olives
¼ cup minced red onion
1 tablespoon olive oil
½ tablespoon balsamic vinegar
5 fresh basil leaves, cut in chiffonade
Sea salt
Black pepper
In a salad bowl, combine the tomatoes, olives, and onion. Toss with the oil and vinegar. Top with the fresh basil, and season to taste with salt and pepper.
PHASE 3
Makes ¼ cup
2 tablespoons sesame oil
2 tablespoons lime juice
1 teaspoon crushed garlic
Sea salt
Black pepper
Mix the ingredients, add salt and pepper to taste. Enjoy as a dressing or dip.
TURKEY ROLL-UP
PHASE 3
Serves 1
2 to 3 slices nitrate-free turkey
2 tablespoons hummus
Spread the hummus directly on the turkey slices, roll them up, and enjoy!
WRAP
PHASE 3
Serves 1
2 to 4 large romaine lettuce leaves
*
2 tablespoons hummus
1 tablespoon salsa of choice
½ cup cooked ground turkey
1 cup arugula
½ avocado, sliced thinly
Sea salt and pepper
Warm the tortilla in a dry skillet or in the microwave. Top it with the hummus and salsa, spreading evenly. Spoon on the turkey. Top with the arugula and avocado, adding salt and pepper to taste. Wrap and enjoy!
PHASE 3
Serves 3 (single portion: 1½ cups)
1 tablespoon olive oil
1 small onion, diced
3 garlic cloves, minced
½ cup thinly sliced carrot
Sea salt and black pepper
2 16-ounce cans cooked lentils, drained and rinsed, or 4 cups cooked lentils
Bragg Liquid Aminos, coconut amino acids, or tamari, to taste
¾ cup chicken or vegetable broth
Over medium heat, warm the oil in a 2-quart saucepan. Add the onion and sauté for 7 minutes, until translucent. Add the garlic and sauté for another minute, until fragrant. Add the carrot, salt, and pepper. Cover and stir occasionally until carrot is tender.
Stir in the lentils and Bragg’s; simmer for 5 minutes. Add the broth and simmer for 5 more minutes.
PHASE 3
Serves 1
1 sprouted-grain tortilla
Grapeseed oil
Sea salt to taste
Dried or minced fresh oregano, basil, and rosemary
½ avocado, pitted and peeled
Juice of ¼ lime
¼ teaspoon safflower mayonnaise
Preheat the oven to 350 degrees. Lightly spread the tortilla with the oil and sprinkle with the sea salt and herbs. Bake until crispy, approximately 10 minutes.
As the tortilla bakes, combine the avocado, lime juice, and mayonnaise. Remove the tortilla from the oven and spread the mixture on top before serving.
STIR-FRY
PHASE 3
Serves 6 to 8
1 to 1½ pounds organic skinless, boneless chicken breast
4 tablespoons toasted sesame oil
½ cup chopped red onion
2 tablespoons minced garlic
1 tablespoon grated ginger
¼ teaspoon crushed red pepper flakes
1 teaspoon minced cilantro or dried parsley
1½ cups chopped broccoli
1½ cups chopped zucchini
1½ cups shredded green cabbage
Sea salt
Freshly ground black pepper
¼ cup toasted sesame seeds
4 cups cooked quinoa, warm
Cut the chicken into 1-inch pieces and set aside. Preheat a large nonstick skillet and add 3 tablespoons of the sesame oil. Sauté the onion for 5 to 7 minutes, until soft. Add the garlic and ginger, and sauté for another minute, until fragrant.
Add the chicken, the red pepper flakes, and cilantro to the skillet. Brown the chicken in the oil for a few minutes. Add broccoli and cook for 2 minutes. Add the zucchini and cabbage, and stir-fry until vegetables are the desired tenderness. If needed, add another tablespoon of sesame oil.
Add sea salt and pepper to taste. Sprinkle with toasted sesame seeds and serve over cooked quinoa.
CHICKEN
PHASE 3
Serves 4
1 tablespoon olive oil
1 medium onion, diced
1 teaspoon sea salt
2 teaspoons curry powder
14-ounce can coconut milk*
1 cup canned diced tomatoes
2 tablespoons tomato paste
1 pound boneless, skinless organic chicken breast, cut into 1-inch cubes
3 packed cups baby spinach
½ cup cooked quinoa, warm
Heat the oil in a large skillet. Add the onion and salt, and sauté over medium heat for about 7 minutes, until translucent. Add the curry powder and sauté for an additional minute, until the spice fully coats the onion.
Incorporate the coconut milk, tomatoes, and tomato paste into the mixture. Stir occasionally for 5 minutes, until sauce slightly thickens. Fold in the chicken and simmer for 5 to 6 minutes, or until cooked through.
Stir the spinach into the mixture and cook for 3 minutes or until wilted.
Add a pinch more salt to taste, if needed.
Serve warm over the quinoa.
*In this recipe, coconut milk counts as your Phase 3 fruit.
QUINOA RISOTTO
PHASE 3
Serves 6 to 8
1½ pounds boneless, skinless chicken tenders
4 tablespoons olive oil
1 small onion, thinly sliced
1 red bell pepper, cored, seeded and thinly sliced
1 yellow bell pepper, cored, seeded, and thinly sliced
5 garlic cloves, thinly sliced
Sea salt
Freshly ground black pepper
4 tablespoons hummus
1 cup cooked quinoa
20 leaves fresh basil, cut in chiffonade
Cut the chicken into 1-inch pieces and set aside.
In a large nonstick skillet, heat the olive oil. Add the chicken and sauté for 5 minutes, or until golden brown.
Add the onion and bell peppers. Sauté for 1 or 2 more minutes. Add the garlic and sauté until the peppers become slightly limp but are still brightly colored, about 1 or 2 more minutes. Season to taste with salt and pepper. Remove the pan from the heat.
Stir in the hummus. Add the quinoa and basil, and toss until the basil is wilted. Serve hot.
PHASE 3
Serves 8
This rice dish is a great way to use up leftover cooked grains. You can use any phase-appropriate grain for this recipe.
2½ pounds boneless, skinless chicken thighs, chopped into 2 inch cubes
2 tablespoons toasted sesame oil
½ cup chopped red onion
1 tablespoon Simply Organic seasoning (mixture of sea salt, mustard, celery seed, garlic, onion, chile peppers, and black pepper) or a similar seasoning that you like
1 tablespoon minced garlic
3 cups trimmed and quartered Brussels sprouts
3 cups cherry tomatoes, halved
½ cup chopped fresh basil
3 teaspoons toasted sesame seeds
RICE
2 cups cooked wild rice
1 cup cooked black barley
1 tablespoon toasted sesame oil
Rinse the chicken and pat dry. Brown it in a large skillet with the sesame oil, onion, seasoning, and garlic. Continue to cook over medium heat until cooked through. Transfer the chicken to a holding plate. Set aside.
In the same pan, add the Brussels sprouts and stir-fry for approximately 1 to 2 minutes. Add the tomatoes and basil, and stir-fry for an additional 1 to 2 minutes.
Meanwhile, for the rice sauté all the grains in the oil. Keep warm.
Add the chicken to the skillet again and stir-fry everything for another 3 to 5 minutes, until the vegetables are cooked to the desired consistency. Sprinkle with the toasted sesame seeds and serve over ½ cup of rice medley.
SALMON AND
SWEET POTATOES
PHASE 3
Serves 1
This recipe can be easily multiplied to serve as many as you like.
1 sweet potato
6 ounces wild-caught salmon fillet
Olive oil
¼ cup lemon juice
⅛ teaspoon sea salt
Crushed red pepper flakes to taste
½ teaspoon onion and/or garlic powder
Preheat the oven to 400 degrees. Wash the sweet potato and put on the oven rack. Bake for about 1 hour or until easily pierced with a fork. Keep oven set at 400 degrees.
Spray or lightly brush the salmon with olive oil. Sprinkle with the lemon juice and seasonings. Bake for 15 minutes, then transfer to broiler for 5 to 7 minutes. Serve with the potato.
CHILI
PHASE 3
Serves approximately 6
Because this recipe contains a large amount of starchy legumes, it counts as a Grain as well as a Protein and Veggie serving. No need to add an additional Grain, even if the meal map specifies a Grain.
1 pound lean ground turkey (or buffalo meat), browned and drained
½ cup chopped red onions
2 heaping tablespoons chili powder
2 tablespoons minced garlic
2 tablespoons parsley or cilantro
1 teaspoon crushed red pepper flakes (optional)
15-ounce can white beans
15-ounce can kidney beans
15-ounce can black beans
15-ounce can pinto beans
15-ounce can
lentils or adzuki beans
4 medium
zucchini, chopped
4 cups (32 ounces) red bell pepper
tomato
soup or tomato soup
1 heaping teaspoon sea salt
½ avocado, diced
Put meat, onions, chili powder, garlic, parsley or cilantro, and crushed red pepper flakes into a slow cooker on high.
Cover and set aside while prepping the remaining ingredients.
Open and drain all cans of beans. Add the beans, zucchini, and the soup to the pot and stir well.
Cook on high for 4 to 5 hours, or low for 6 to 8 hours.
Stir and taste occasionally, adjusting seasonings as needed.
Add the sea salt just before serving to preserve its nutrients.
