The Fast Metabolism Diet (28 page)
Read The Fast Metabolism Diet Online
Authors: Haylie Pomroy
Makes about ¾ cup
½ cup chopped peeled cucumber
1 garlic clove
3 teaspoons balsamic or apple cider vinegar
2 teaspoons cilantro or parsley
1 teaspoon dill
½ teaspoon Stevia or Xylitol
⅛ teaspoon sea salt
Place all ingredients in a blender and blend until smooth.
PHASE 2
Serves 1
1 tablespoon lime juice
1 teaspoon chili paste
¼ teaspoon crushed red pepper flakes
½ teaspoon chopped cilantro
Pinch of sea salt
Pinch of ground black pepper
6 ounces white fish fillet (halibut, cod, dory, flounder)
LEMON-GARLIC KALE
1 tablespoon lemon juice
1 teaspoon minced garlic
3 cups chopped kale (thick ribs removed)
In a small mixing bowl, combine the lime juice, chili paste, red pepper flakes, cilantro, salt, and pepper. Put the fish into a foil-lined pan and drizzle marinade over it.
Preheat the oven to 350 degrees. Bake fish, uncovered, for 20 to 30 minutes depending on the thickness of the fish.
While fish bakes, combine 1 tablespoon of water in a nonstick pan with the lemon juice and garlic.
Add the kale and cook on medium-low heat until tender but still bright green.
Season with salt and pepper, and serve with the fish.
HALIBUT WITH BROCCOLI
PHASE 2
Serves 1
1 teaspoon lime or lemon juice
½ teaspoon Stevia or Xylitol
½ teaspoon dry mustard
Pinch of ground cinnamon (optional)
6 ounces halibut or other white fish fillet
2 cups broccoli florets
Sea salt
Freshly ground black pepper
Preheat the broiler with broiler pan in place.
In a small mixing bowl, combine the lime or lemon juice with the Stevia, mustard, and cinnamon. Rub generously into the fish to flavor it. Using an oven mitt, remove the broiler pan, put the fish on the hot pan, and broil for 12 to 15 minutes, or until fish begins to flake.
While the fish broils, steam the broccoli. Bring 1 to 2 inches of water to a boil in either a steaming double pan or with a wire steaming tray. Cover and steam broccoli for 4 to 6 minutes, or until easily pierced with a fork. Season with sea salt and pepper before serving with the fish.
SPINACH
PHASE 2
Serves 6 to 8
2 tablespoons lemon juice
¼ teaspoon ground cinnamon
1 teaspoon dry mustard
1 teaspoon Stevia or Xylitol
2 pounds skinless, boneless chicken breast, washed and patted dry
LEMON-GARLIC SPINACH
1 tablespoon lemon juice
1 teaspoon minced garlic
3 cups baby spinach
Sea salt and black pepper
Preheat the oven to 350 degrees. While it warms, prepare the seasoning for the chicken.
Combine the lemon juice, cinnamon, mustard, and sweetener in a small mixing bowl.
Put the chicken in a baking dish. Pour the seasoning over it, cover the dish with foil, and put in the oven. Bake the chicken for 40 minutes.
Turn up the heat to 400 degrees and remove the foil. Bake, uncovered, for an additional 15 minutes.
Prepare the spinach. In a nonstick pan, use 1 tablespoon of water and the lemon juice to cook the garlic and spinach. Season with salt and pepper.
PHASE 2
Serves 1
5- to 6-ounce New York strip steak (shell steak)
½ teaspoon minced garlic
½ teaspoon sea salt
⅛ teaspoon black pepper
3 cups broccoli florets
Preheat the broiler with broiler pan in place. Trim excess fat off the steak. Rub both sides with the garlic, salt, and pepper. Put the steak on the hot pan and broil to desired doneness, 7 to 15 minutes. (If you want the steak well done without a charred exterior, butterfly the steak or slice the steak in half.)
While the steak is broiling, steam the broccoli. Bring 1 to 2 inches of water to a boil in either a steaming double pan or with a wire steaming tray. Cover and steam for approximately 4 to 6 minutes, or until easily pierced with a fork.
Season with sea salt and pepper before serving with the steak.
Note: I like to make an additional strip steak to slice and serve on a salad for the next day’s lunch or dinner.
PHASE 2
Serves 6
2 pounds lean ground beef
1 cup chopped red onion
1 cup diced celery
3 tablespoons chopped cilantro
3 tablespoons minced garlic
1½ teaspoons sea salt
1 teaspoon ground black pepper
1 teaspoon dried oregano
1 teaspoon dried basil
1 cup baby spinach
6 red bell peppers
Preheat the oven to 375 degrees. In a large nonstick skillet over medium heat, lightly brown the beef and onion. Turn the heat to low and add the celery, cilantro, garlic, salt, black pepper, oregano, and basil. When the beef is completely browned, remove the mixture from the heat and stir in the spinach.
Wash each bell pepper and remove tops, cores, and seeds. Stuff each pepper with ½ to 2/3 cup of the beef mixture. Put the peppers in a glass baking dish and pour 2 tablespoons of water into the bottom. Cover with foil and bake for 50 minutes.
Remove the stuffed peppers from the oven and take off the foil. Turn up the oven to 400 degrees and cook for an additional 10 minutes. Allow to cool somewhat before serving.
PORK ROAST
PHASE 2
Serves 8
2½ pounds boneless pork roast
1 cup minced pepperoncini
1 cup pepperoncini juice
1 teaspoon black pepper
½ teaspoon sea salt
¼ teaspoon dried oregano
¼ teaspoon dried basil
⅛ teaspoon dried rosemary
⅛ teaspoon dry mustard
3 cups chopped broccoli, spinach, or asparagus, steamed
Put all the ingredients except the vegetable in a slow cooker and simmer on low for 6 to 8 hours or on high for 4 to 5 hours. Serve with the steamed broccoli, spinach, or asparagus.
PHASE 2
Makes 4 to 5 servings
This jerky can also be made with organic beef round steak, buffalo, halibut, or other meat.
1 to 1½ pounds organic turkey breast steaks
¼ cup tamari
Juice of 1 lemon or lime
½ teaspoon onion salt
¼ teaspoon garlic powder
¼ teaspoon black pepper
⅛ teaspoon sea salt
⅛ teaspoon crushed red pepper flakes
Trim and discard all fat from the meat. Cut into strips approximately 5 inches long and ½ inch wide. In a large, resealable plastic bag, combine the remaining ingredients. Add the meat to the bag, seal bag, and toss to coat. Refrigerate and let marinate for 8 hours or overnight.
Drain and discard the marinade. Put the meat in a dehydrator or in the oven on wire racks with a foil-lined baking sheet underneath. Arrange meat strips ¼ inch apart on racks. Bake uncovered at 200 degrees for 6 to 7 hours, or until meat is dry and leathery.
Remove from the oven; cool completely. Refrigerate or freeze in an airtight container.
PHASE 2
Serves 1
3 ounces nitrate-free smoked salmon (with no added sugar)
1 to 2 cups sliced cucumbers
1 teaspoon lime juice
⅛ teaspoon dill
Pinch of white pepper
Cut the smoked salmon into thin slices if not already sliced. Drizzle the cucumbers with the lime juice and top with the dill and a sprinkle of white pepper. Serve together.
PHASE 2
Serves 2
1 large cucumber
1 3-ounce can oysters packed in water
1 teaspoon lemon juice
Sea salt and pepper to taste
Slice the cucumber into ½ inch slices.
Drain oysters.
Top cucumber slices with oysters and squeeze lemon juice on top.
PHASE 2
Serves 1
1 to 2 ounces roast beef
1 whole Hatch green chile pepper
Cut top off pepper and stuff with roast beef.
PHASE 2
Serves 1
3 raw oysters
Garnish oysters with horseradish and lemon.
PHASE 2
Serves 4
6 ounces lean ground beef
¼ cup minced onion
1 cup minced spinach
1 teaspoon garlic
4 large Portobello mushrooms
Sea salt and pepper to taste
4 tablespoons organic vegetable broth
Brown the first four ingredients in a pan. Divide mixture into four and stuff into the mushrooms. Season with salt and pepper to taste.
Pour 1 tablespoon vegetable broth over each mushroom, cover with aluminum foil and bake at 400 degrees for 15 minutes. Serve hot (or freeze and reheat when ready to eat).
RECIPES
PHASE 3 CRASH STASH
One of the easiest and yummiest Phase 3
snacks is raw
nuts and seeds. They contain both a fat and a protein, and they’re perfect for taking along with you wherever you go. One of my clients fills up baggies with all four weeks’ worth of snacks at once. She puts a handful of raw almonds, raw cashews, raw pistachios, or raw pumpkin seeds in each of 24 baggies, then puts them in a paper bag labeled “Phase 3 Snacks” and pops them in the fridge. Done!
When appropriate, I also sometimes buy bags of precooked frozen shrimp. I divide them, put 8 to 10 shrimp in each container and add a handful of lemon wedges to each portion, then either freeze or refrigerate (if eating the next day). For the next three days, I’ve got shrimp cocktail to snack on! Add a few slices of avocado and it’s a gourmet-quality snack or a first course for dinner.
PHASE 3 BREAKFASTS
Egg and Toast with Tomato and Red Onion
PHASE 3 SALADS, SANDWICHES, AND SOUPS
Phase 3 Salad Dressing and Veggie Dip
Avocado and Turkey Lettuce Wrap
PHASE 3 MAIN COURSES
Baked Salmon and Sweet Potatoes
Rosemary Pork Roast with Sweet Potato
Shrimp and Veggie Stir-Fry with Quinoa Pasta
Coconut Pecan-Crusted Halibut with Artichoke and Dip
PHASE 3 SNACKS
Sweet Potato Hummus and Cucumbers
PHASE 3
Serves 1
1 slice sprouted-grain bread
3 tablespoons raw nut or seed butter
½ cup berries
Pinch of cinnamon
Pinch of Stevia or Xylitol (optional)
¼ to ½ cup raw jicama
½ teaspoon lime juice
Toast the bread. Spread the nut or seed butter on the toast and top with the berries. Sprinkle with cinnamon and sweetener. Serve with raw jicama sprinkled with Stevia and lime juice.
HUMMUS TOAST
PHASE 3
Serves 1
1 slice sprouted-grain bread
2 tablespoons hummus
½ cup thinly sliced cucumber
½ medium tomato, sliced
1 basil leaf (optional)
Pinch of sea salt
Pinch of black pepper
Toast the bread. Spread with the hummus and top with the
cucumber and tomato slices.
Place the basil leaf on top and sprinkle with salt and pepper.
PHASE 3
Serves 1
1 slice sprouted-grain toast
1 large egg
¼ teaspoon olive or grapeseed oil
½ medium tomato, sliced
¼ red onion, sliced
Sea salt
Black pepper
Toast the bread. Meanwhile, fry the egg in oil. When done, place it on the toast and top with the tomato and onion slices. Add sea salt and pepper to taste.
OATMEAL
SMOOTHIE
*
PHASE 3
Serves 1
½ cup oats, steel-cut or old-fashioned
¼ cup raw sunflower seeds
½ cup frozen fruit
½ cup ice cubes
1 packet Stevia
Ground cinnamon, to taste
Put the oats in a blender and pulse until it becomes a powder. Add the sunflower seeds and continue to blend until finely ground. Turn off the blender and add 1 cup of water and the remaining ingredients. Blend until smooth.
