The Fast Metabolism Diet (26 page)
Read The Fast Metabolism Diet Online
Authors: Haylie Pomroy
While it cooks, heat the strawberries in a pan over low heat. When they are halfway softened, add the lemon juice and Stevia or Xylitol and cook until warm. Immediately pour over the French toast and eat!
PHASE 1
Serves 2
5-ounce can solid white tuna, packed in water
1 cup chopped green apple (or red apple or pineapple)
½ cup peeled and diced cucumber
½ cup diced carrot
1 tablespoon minced red onion
½ lemon
1 to 2 cups fresh spinach
Drain the tuna well and put in a small mixing bowl. Add the apple, cucumber, carrot, and red onion and mix well.
Juice the lemon into the mixture and stir well. Serve over the spinach.
Note: If preferred, use balsamic vinegar to taste instead of lemon, but no oil.
PHASE 1
Serves 1
1 slice sprouted-grain bread
1 tablespoon prepared mustard
2 large lettuce leaves
2 slices nitrate-free turkey or chicken deli meat
A few slices red onion
Several tomato slices
Sea salt and freshly ground pepper
Spread the bread with the mustard. Layer the lettuce leaves and turkey slices on top. Add the onion and tomato. Season with salt and pepper. Serve.
PHASE 1
Serves 1
4 strips turkey bacon or ½ cup lean ground turkey
¼ teaspoon sea salt
¼ teaspoon dry mustard
¼ teaspoon black pepper
¼ teaspoon dried oregano
1 to 2 tablespoons prepared mustard
1 sprouted-grain tortilla
½ to 1 cup dark leafy greens, such as arugula or spring mix or spinach
½ ripe medium tomato, sliced
Cook the turkey bacon or ground turkey in a nonstick pan. Season with the sea salt, dry mustard, pepper, and oregano.
Spread the prepared mustard on the tortilla, and add the greens and tomato sliced.
Top with the bacon or ground turkey, roll tortilla up, and enjoy!
PHASE 1
Serves 4–6 (portion size: 3 cups)
4 cups chicken broth
4 cups vegetable broth
2½ pounds skinless, boneless chicken breast
1 cup diced onion
1 tablespoon crushed garlic
1 whole bay leaf
¼ teaspoon sea salt
¼ teaspoon black pepper
2 cups peeled and cubed butternut
squash
2 cups cubed yellow summer squash
2 cups cubed zucchini
1 cup broccoli florets
1 cup chopped fresh mushrooms
1 cup barley
Put 4 cups of water into a large soup pot and add the broths. Add the chicken, onion, garlic, bay leaf, salt, and pepper. Bring all ingredients to a boil. Turn down the heat to low and allow the soup to simmer for 1 hour.
Add the vegetables and barley to the soup pot. Bring back to a boil and simmer on low for another hour or two, until vegetables are desired texture.
BUFFALO CHILI
PHASE 1
Serves approximately 6 (single portion: 1½ cups)
Please note: Because this recipe contains such a large amount of starchy legumes, it counts as a Grain as well as Protein and Veggie servings. No need to add an additional Grain to the meal, even if the meal map specifies a Grain.
1 to 1½ pounds lean ground turkey or buffalo meat
½ cup diced red onion, or more, if desired
2 tablespoons parsley or cilantro
1 heaping tablespoon chili powder
1 tablespoon minced garlic
½ teaspoon crushed red pepper flakes (see
Note
)
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 cups chopped zucchini
4 cups (32 ounces) organic bell pepper–tomato soup or plain tomato soup (Just be sure it is not milk-based. For brands I use, visit my website.)
1 heaping teaspoon sea salt
Brown the turkey in a skillet and drain.
Turn a slow cooker to high setting. Add the meat, onion, parsley, chili powder, garlic, and red pepper flakes to the pot. Stir, cover, and set aside.
Open and partially drain all five cans of beans; I leave a little liquid in to make my chili a little juicier. Add the beans, zucchini, and soup to the cooker. Stir well. Keep the cooker set on high for 4 to 5 hours, or adjust heat to low and simmer for 6 to 8 hours.
Stir and taste occasionally, adjusting seasonings as needed. Add the salt just before serving to best preserve its nutrients.
Note: Adds a little kick, and you can always add more when serving if you like it with kick, but the rest of the family doesn’t. Also, I will make this chili before I get the kids up in the morning and set it to low so it is hot and ready to go for dinner. Or, if I am slow cooking for the future, I will throw it in right before I go to bed and fridge or freeze it in the morning before I leave for work.
PHASE 1
Serves 4
2 pounds lean ground turkey
3 cups diced red onions
2 cups diced celery (including green tops)
2 tablespoons minced garlic
1 tablespoon minced ginger
8 cups vegetable broth
6 cups peeled and cubed kabocha or butternut squash
6 cups roughly chopped kale (ribs removed)
15-ounce can baby butter beans, drained and rinsed
15-ounce can great northern beans, drained and rinsed
15-ounce can adzuki or black beans, drained and rinsed
2 teaspoons dried basil
2 teaspoons dried thyme
1 teaspoon ground cumin
½ teaspoon sea salt
¼ teaspoon freshly ground black pepper
In a large nonstick soup pot, sauté the turkey, onions, celery, garlic, and ginger in 2 tablespoons of water until soft. Add the broth, squash, kale, beans, and spices. Bring to a boil.
Cover the pot, reduce the heat to low, and simmer for 15 to 20 minutes or until the vegetables are tender. Taste and adjust seasonings with salt and pepper as needed.
PHASE 1
Makes about ¾ cup
½ cup fresh or frozen mango puree
2 teaspoons balsamic vinegar
2 teaspoons chopped fresh cilantro or parsley
1 teaspoon lime juice
¼ teaspoon Stevia or Xylitol
Blend all the ingredients in a blender. Enjoy with cut vegetables!
PHASE 1
Serves 4
4 cups vegetable or chicken broth
½ cup chopped red onion
½ cup chopped carrot
½ cup chopped celery
1 tablespoon parsley or cilantro
1 teaspoon minced garlic
1 cup brown rice
1 pound skinless, boneless chicken breast, chopped into 2-inch pieces
4 cups broccoli florets
1 tablespoon lime juice
½ teaspoon minced parsley
½ teaspoon sea salt
½ teaspoon black pepper
Preheat the oven to 375 degrees.
Mix the broth, vegetables, 1 tablespoon parsley, and garlic in a large pot. Add 1 cup of water and bring to a boil. Add the rice and bring back to a
boil. Cover and simmer for 25 minutes. Remove the lid and simmer for 5 more minutes. Set aside.
While the rice cooks, put the chicken and broccoli in a mixing bowl. Add the lime juice, parsley, salt, and pepper. Mix well until the chicken and broccoli are coated with the flavorings. Transfer the chicken and broccoli mixture to a larger baking pan, spreading it evenly in the bottom with a spatula. Bake for 30 to 35 minutes.
Remove the chicken from the oven and allow to cool. Divide the rice into four 1-cup servings. Divide the chicken and broccoli mixture into four equal portions and place on top of the rice. Serve and enjoy. (Don’t hesitate to double this recipe and freeze more portions.)
SAUSAGE WITH BROWN RICE FUSILLI
PHASE 1
Serves 4
2 cups brown rice fusilli
12 ounces chicken sausage
2 cups cubed zucchini
1 cup broccoli florets
¼ cups minced red onion
1 tablespoon crushed garlic
¼ teaspoon sea salt
⅛ teaspoon black pepper
Prepare the
pasta according to package directions, being careful to not overcook the pasta. When the pasta is done, strain and rinse it. Set aside.
Cut the chicken sausage into 1-inch pieces.
Preheat a large nonstick skillet. Add 1 tablespoon of water and stir in the sausage, onion, and garlic. Cook on medium heat until lightly browned. Incorporate the zucchini, broccoli, salt, and pepper, and cook until vegetables are crisp-tender, about 3–5 minutes.
Add the pasta to the skillet and toss until warmed through. Serve immediately.
WILD RICE
PHASE 1
Serves 6–8 (portion size: 1½ to 2 cups)
2½ pounds skinless, boneless chicken breast, cubed
2 cups chicken broth
1 cup wild rice, rinsed and drained
¼ cup diced onion
½ teaspoon minced garlic
2 cups chopped fresh mushrooms
14.5-ounce can diced tomatoes
1 teaspoon sea salt
½ teaspoon dried oregano
½ teaspoon dried basil
¼ teaspoon freshly ground black pepper
Put the chicken breast, broth, wild rice, onion, and garlic in a slow cooker. Stir in the mushrooms, tomatoes, salt, oregano, basil, and pepper. Cover and simmer for 4 hours on high or 6 hours on low. Serve and enjoy!
PHASE 1
Serves 4
BROWN RICE
1¼ cups chicken or vegetable broth
2 cups uncooked brown rice
1 cup diced zucchini
½ cup diced ripe tomatoes
2 tablespoons diced red onion
1 teaspoon (fresh or dried) cilantro
1 teaspoon crushed garlic
FILET MIGNON
Juice of ¼ lemon or lime
½ sprig fresh rosemary
1 teaspoon crushed garlic
⅛ teaspoon sea salt
⅛ teaspoon black pepper
12-ounce beef filet
Make the rice. Put the broth in a saucepan and bring to a boil. Once boiling, add all the remaining rice ingredients, cover, and bring back to a boil. Allow to simmer, covered, stirring occasionally, for 30 minutes or until desired consistency.
Make the filet. Preheat the broiler with broiler pan in place. Mix the lemon or lime juice, rosemary, garlic, sea salt, and black pepper and rub generously all over the filet. Broil the filet on high until desired doneness. Serve with the rice.
PHASE 1
Serves 1
Juice of ½ lemon
¼ teaspoon minced garlic
¼ teaspoon dried parsley
⅛ teaspoon dried rosemary
⅛ teaspoon dried oregano
⅛ teaspoon sea salt
Pinch of Stevia
Pinch of ground cinnamon
4 to 6 ounces sliced pork tenderloin
3 cups broccoli florets
½ cup grilled pineapple or 2 slices
Prepare the marinade: Mix the lemon juice, garlic, parsley, rosemary, oregano, salt, Stevia, and cinnamon in a small bowl. Put the pork in a large zippered plastic bag and pour the marinade into the bag. Close tightly. Marinate in the refrigerator for a minimum of 30 minutes, although overnight is best.
Prepare a charcoal or gas grill. Drain and grill the pork over high heat, turning only one to two times, about 5 to 6 minutes total. (A high temperature keeps the tenderloin from drying out.)
Remove the tenderloin from the grill and keep warm. Place the broccoli florets in a grill basket and put along with pineapple onto the grill and cook for 30 seconds on each side, to char. Remove and serve with the tenderloin.
Note: If you don’t have a grill, you can broil the tenderloin. Heat the broiler pan first, then add the loin, and throw the pineapple slices into the pan just before serving.
GRAPEFRUIT
PHASE 1
Serves 1
1 pink grapefruit
¼ teaspoon of cinnamon
Pinch of cardamom (optional)
Pinch of nutmeg (optional)
Peel and section grapefruit. Sprinkle with cinnamon, cardamom, and nutmeg. Bake for 20 minutes at 375 degrees or until cinnamon has caramelized.
PHASE 1
Serves 1
1 Asian pear
½ to 1 teaspoon cacao powder
Slice pear and sprinkle with cacao powder. Eat raw or bake for 10 minutes (or microwave for 30 seconds) before serving.
WATERMELON SLICES
PHASE 1
Serves 1
½ cup sliced watermelon
¼ teaspoon chili powder
1 teaspoon lime juice
Sprinkle the watermelon with chili powder and then pour lime juice on top.
PHASE 1
Serves 1
½ cup watermelon cubes
2 tablespoons lime juice
2 drops peppermint extract
1 mint leaf
Freeze watermelon. Blend watermelon cubes in blender with lime juice and peppermint extract. Garnish with mint leaf.
FREEZER
