Limeade Slushy

Phase 1, 2 or 3
Serves 2
Prep time: 5 minutes
Total time: 5 minutes

Limes and lemons are both powerful antioxidants, but in limes in particular, there are some special flavenoids called flavenol glycosides. These have been shown to stop cell division in some types of cancer cells, and they also have antibiotic properties. For example, the use of lime juice in West African food has been shown to protect against cholera.

Limes are also a great source of vitamin C, which can bolster the immune system. And limes have been shown to have anti-inflammatory properties, helpful for reducing joint pain associated with arthritis.

You can use limes and lemons on any phase of the Fast Metabolism Diet. And they’re especially helpful in Phase 2, where you can use them as a refreshing icy drink.

• 1 lime, peeled
• 1/2 teaspoon lime zest
• 3 packets stevia
• 1 cup water
• 2 cups crushed ice

Put all of the ingredients into a blender, adding the ice last. Blend until smooth and serve

Margarita Pork Tenderloin

All Phases
Serves 8
Prep time: 30 minutes
Total time: 50 minutes
Source:  Hayley Pomroy

Ingredients:

• 2 pork tenderloins (1 pound each)
• 1 tablespoon cumin
• 1 tablespoon chili powder
• 4 cloves fresh garlic, minced
• 3 green onions, chopped
• 1 jalapeno, chopped
• 1 large handful of fresh cilantro, chopped
• 2 large limes, juiced
• Zest of 1 small orange

Instructions:

Sprinkle cumin and chili powder on one side of each tenderloin, and spread on the minced garlic. Allow to sit at room temperature for 10 minutes.

Place the remaining ingredients in a 1-gallon zipper-top bag. Add the tenderloins to the bag. Squeeze all air out of bag and seal. Squish the tenderloins around until well coated with the marinade mixture. 

Refrigerate for 1 to 2 hours, turning a few times at regular intervals.

Heat your grill to medium-high heat, placing coals at the lowest level (as far away from the grill rack as possible) — about 275 degrees. 

Place the tenderloins on the grill. Carefully pour the marinade over the tenderloins. Close the grill lid. Turn often until cooked through. It will take approximately 20 to 30 minutes, possibly longer, depending on how the grill holds and distributes the heat.

Remove the tenderloins from the grill to a platter. Allow them to rest for 10 minutes. Slice into medallions and serve. 

If you are in maintenance, you can add 2 tablespoons of tequila to the marinade.

Bacon Meatballs & Mustard Sauce

These bacon-y quick bites will be all the rage at your New Year's Eve party.

Prep time: 25 minutes | Total time: approx. 1 hour

Serves 6 as a meal (6 meatballs)
Serves 12 as a Phase 2 snack (3 meatballs)

Ingredients

Meatballs

• 6 slices turkey bacon, diced
• 1 1/2 pounds ground beef
• 1 cup fresh spinach, chopped
• 1/2 cup chopped celery
• 1/2 cup chopped green onions, white and green parts
• 2 garlic cloves, minced
• 1 tablespoon tamari
• 1 teaspoon dried thyme
• 1/4 teaspoon dried rosemary, chopped
• 1/4 teaspoon sea salt
• 2 tablespoons whole grain mustard

Mustard Sauce

• 3 tablespoons whole grain mustard
• 2 tablespoons yellow mustard
• 2 1/2 tablespoons freshly squeezed lemon juice
• 4 drops stevia
• 2 tablespoons water (optional)

Directions
Preheat oven to 375 Fahrenheit. When chopping your veggies, cut them small. It will be easier to form smooth meatballs. 

Heat the bacon in a nonstick skillet for 5 minutes. Set aside to cool. Combine all the ingredients (including the bacon) in a bowl and mix until just combined. 

Form 36 meatballs and place them in a baking dish. Bake for 25 minutes. 

To prepare mustard sauce, whisk all the ingredients together until well-combined.

Meatloaf

Serves: 6
Ingredients:

• One medium red bell pepper, halved and seeded
• One plum tomato, halved lengthways
• Two slices sprouted wheat bread
• 2 pound meatloaf mix (ground beef, pork, and veal)
• 1/4 cup chopped onion
• One large egg, lightly beaten
• 2 tablespoons coarse grain mustard
• 2 tablespoons fresh chopped parsley
• One large garlic cloves chopped
• 1 teaspoon sea salt

Directions:

Broil pepper and tomato, cut side down, on the foil lined broiler pan 4 inches from heat for about 8 to 10 minutes and turn in pan if necessary, until vegetables are evenly chard and tender. Wrap foil around the vegetables and let stand until cool, about 15 minutes. Remove skin from vegetables.

Heat oven to 350°. Pulse bread in the blender until crumbs form. And set aside. Purée pepper and tomato and blender until smooth.

In a large bowl, gently combine ground meat with half the pepper purée, 3 tablespoons water, breadcrumbs, onion, eggs, mustard, parsley, garlic and salt.

Lightly grease a broiler pan. Form meat mixture into a 9 x 4" wide oblong loaf pan. Bake for 50 minutes. Spread remaining purée Over top and bake 10 to 15 minutes more until meat is browned and it instant read thermometer registers 160°

Slow Cooker Vegetarian Lentil Chili

Phase 1 | Serves 8

Prep time: 10 minutes | Total time: 3 to 8 hours (slow cooker)

Ingredients

• 1 cup lentils, rinsed
• 2 cups diced tomatoes
• 1½ cups diced red onion
• ½ cup diced celery
• 2 garlic cloves, minced
• 1 tablespoon ground cumin
• 2 tablespoons chili powder
• 1 15-ounce can black beans, drained and rinsed
• 1 15-ounce can white or cannellini beans, drained and rinsed
• 4 cups organic vegetable broth
• 2 tablespoons tamari
• 8 cups cooked brown rice or brown rice pasta

Directions

Put all ingredients except the rice or pasta into a slow cooker or Crock-Pot and cook for 3 to 4 hours on high or 7 to 8 hours on low. Serve over 1 cup rice or pasta per serving

Lemon Mustard Pepper Chicken Slow Cooker

Phase 2 | Serves 8 | Prep time: 10 minutes | Total time: 3 to 8 hours (slow cooker)
Author: Hayley Pomroy

Ingredients

• 2 pounds boneless, skinless chicken breast, diced into 2-inch pieces
• 1 red bell pepper, seeded and diced
• 1 yellow bell pepper, seeded and diced
• 1 orange bell pepper, seeded and diced
• ¾ cup Dijon mustard
• ¼ cup birch xylitol
• 2 tablespoons coconut aminos
• 2 sprigs fresh rosemary
• 2 cups organic chicken broth
• ¼ cup diced red onion
• Juice of 1 lemon

Directions

Put all ingredients into a slow cooker or Crock-Pot and cook for 3 to 4 hours on high or 6 to 8 hours on low. Remove rosemary before serving.

TIP: All of the dinners on Phase 2 can also be eaten as a lunch. One of my favorite things to do is take the leftovers from this dinner and serve over a bed of mixed greens with Phase 2 dressing and then eat it for tomorrow’s Phase 2 lunch

No Egg Southwestern Breakfast Stir-Fry P2

Phase 2 | Serves 1

Prep time: 5 minutes | Total time: 15 minutes

Ingredients

• 4 ounces lean ground beef, sliced
• ¼ cup chopped onion
• ½ cup diced cabbage
• ¼ cup chopped Hatch green chile
• ½ teaspoon crushed red pepper flakes
• ½ teaspoon chopped fresh cilantro
• ½ bell pepper chopped
• ½ teaspoon lime juice

Directions

Heat a medium nonstick skillet over medium heat, when hot, cook the beef, onion, cabbage, peppers, chile, red pepper flakes, and cilantro, stirring often, for about 7 minutes, until the beef is cooked. Dress with the lime juice.

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Black Bean and Tomato Toast

Phase 3 | Serves 1
Prep time: 10 minutes | Total time: 10 minutes
Author:  Haylie Pomroy

Ingredients

• 1/2 15-ounce can black beans
• 3 tablespoon olive oil
• ¼ cup minced yellow onion
• ½ teaspoon ground cumin
• ½ teaspoon chili powder
• 1 slice sprouted-grain bread, toasted
• 1 tomato, sliced*
• Pinch of sea salt

Directions

Drain half the liquid from black beans. Heat a nonstick pan over medium heat. Add the olive oil and onion and cook, until the onion is browned. 

Reduce the heat to low and add the black beans with the remaining liquid, cumin, and chili powder and stir until warmed through. 

Spread the bean mixture on the toast and top with the sliced tomato. Season with salt and eat immediately.

*In this recipe, the tomato counts as your Phase 3 fruit.

Oatmeal Fruit Smoothie

Phase 1 | Serves 1 | Prep time: 2 minutes | Total time: 5 minutes

Author: Haylie Pomroy

Ingredients

• 1/2 cup dry steel-cut oats
• 1 cup frozen berries
• 1/2 cup ice cubes
• 1 packet stevia
• Ground cinnamon, to taste

Directions

Put the oats in the blender and pulse until they reach a powdery consistency.

Turn off the blender and add 1 cup water.
Incorporate the remaining ingredients into the mix and blend until smooth. Serve.

Colombian Style Chicken with Rice

A

This healthy interpretation of Colombian Arroz con Pollo (chicken with rice) allows you to enjoy a true Colombian staple and add some Latin flavor to your Phase 1. This is a terrific make-ahead meal to bring to a family dinner or potluck. It also reheats and freezes well. The recipe makes two servings, but you can easily double or triple the recipe for a family.

Phase 1 | Serves 2 | Prep time: 15 minutes | Total Time: 60 minutes

Ingredients

• ¾ cup of uncooked brown rice
• 10 cups of water
• 4 oz (120 gr) of chicken breast
• 4 oz (120 gr) of pork tenderloin, cut into bite-sized pieces
• ½ cup diced white onion
• 1 cup of chopped mixed bell peppers (red, yellow and orange)
• 3 garlic cloves, minced
• ½ cup of sliced carrots
• A handful of green beans, cleaned, trimmed and cut into 1-inch pieces
• 2 tsp of sea salt, divided
• ½ tsp of black pepper, divided
• 1 ½ tsp of paprika, divided
• ½ tsp of garlic powder, divided
• ½ tsp of onion powder, divided
• ½  tsp of turmeric
• ¾ cup of chicken broth

For the tomato sauce:

• 2 tomatoes (or 1 large tomato)
• 1 garlic clove, minced
• ¼ cup of chicken broth
• Pinch of oregano

Optional Ingredients:

• ¼ tsp of annatto seed powder

Tip: Annatto seeds are normally in the international section at the supermarket. These are used primarily to color the rice, so it’s okay if you can’t find them! 

Instructions

Cook the chicken: Fill a medium pot with enough water to completely cover your chicken breast. Add ¼ tsp of the onion powder, ¼ tsp of the garlic powder, ½ tsp of the paprika, ¼ tsp of the black pepper, and 1 tsp of the sea salt. 

Bring the water to a boil. Add the chicken breast and cook covered at medium heat for 15 minutes. Remove the chicken breast from the water and set aside to cool. When cool, shred the chicken.

Tip: The water leftover after cooking the chicken can be used for your chicken broth!
Cook the rice: Fill a large pot with 10 cups of water, a pinch of salt, and the annatto seed powder and bring to a boil. Rinse the rice under running water and drain.  Once the water is boiling, add the rice, reduce to medium heat, stir, and let cook for 30 minutes without the lid. After the rice has cooked for 30 minutes, strain the water from the rice and stir it with a fork.  Replace the lid to hold the steam and place the pan on a cool surface.  Let the rice sit for at least 10 minutes.

Meanwhile, In a large skillet, add ¼ cup of the chicken broth, onions and garlic, along with the turmeric, 1 tsp paprika, ¼ tsp garlic powder, ¼ tsp onion powder, 1 tsp salt, and ¼ tsp black pepper. Mix and cook for 3 minutes on medium heat without the lid.

Add the chopped pork to the broth/onion mixture along with an additional ½ cup of chicken broth and cook covered for 5 minutes.
Add the chopped peppers, carrots and green beans. Cover the pan and cook for 10 minutes or until vegetables are tender.

While waiting for the veggies to become tender, make the tomato sauce. In a blender, liquefy the tomato, chicken broth, garlic and oregano. (You can also substitute an FMD-approved prepared tomato sauce.)

Once the veggies are tender, add the tomato sauce and shredded chicken to the chicken broth mixture. Cook covered for 3 minutes.
Add the rice to the pan. Reduce heat to low and simmer for 10 minutes to let the flavors combine. 

Serve immediately or refrigerate for later use.

Source:  Haylie Pomroy

Peach-Strawberry Lemonade Spritzer Beverage

Phase 1 | Serves 12

 Ingredients

• 4 cups water
• 2 cups coarsely chopped peaches, plus more for garnish
• 3/4 cup xylitol
• 1/2 cup fresh strawberries, plus more for garnish
• 1 cup fresh lemon juice
• 4 cups ice
• 16 ounces seltzer

Directions

Combine the water, peaches and xylitol in a saucepan over medium-high heat.Bring the mixture to a boil, reduce the heat to low, and simmer for 3 minutes.

Pour the mixture into your blender and allow it to sit uncovered for 20 minutes to cool slightly.

Add the strawberries.

Secure the lid onto your blender and puree until smooth.

Chill the mixture thoroughly (this will take a few hours in the fridge, or you can put it in the freezer to speed things up).

Pour the mixture through cheesecloth into a large pitcher.

Stir in the lemon juice.

Divide the mixture among 12 ice-filled glasses, and top with a splash of seltzer.

Garnish with peach and strawberry slices and enjoy!

Source:  Haylie Pomroy

Watermelon Mint Cooler Beverage

Phase 1 | Serves 4

Prep Time: 10 minutes | Total Time: 10 minutes 
Author:  Haylie Pomroy

Ingredients

• 4 cups seedless watermelon chunks (about 1 pound)
• 1½ cups spring water
• ¼ cup fresh lemon juice
• 3⁄8 teaspoon stevia
• ½ cup fresh mint
• Mint sprigs for garnish, optional

Directions

In a blender, puree the watermelon, water, lemon juice, and stevia; strain if no pulp is desired.

Stir in the mint and serve over ice. Garnish with sprigs of mint, if desired.

Oatmeal Pumpkin Cookies

Author: Haylie Pomroy

Phase 3 | Makes 24 cookies
Prep time: 10 minutes | Total time: 25 minutes

3 cookies = a 1/2 grain and a healthy fat

Ingredients

• 1 cup old-fashioned oats
• 1/4 cup coconut flour
• 1/4 cup unsweetened shredded coconut
• 1/3 cup birch xylitol
• 1/2 teaspoon baking powder
• 1 teaspoon cinnamon
• 1/4 teaspoon nutmeg
• 1/4 teaspoon ginger
• 1/4 teaspoon sea salt
• 2 eggs
• 3/4 cup organic canned pumpkin
• 1/2 cup raw almond butter
• 1/2 cup raw walnuts, chopped

Directions

Preheat oven to 350 Fahrenheit. Line a large baking sheet with parchment paper.

In a large bowl, combine the oats, coconut flour, shredded coconut, xylitol, baking powder, cinnamon, nutmeg, ginger and salt. Set aside.

In a separate bowl, lightly beat the eggs. Whisk in the pumpkin and almond butter until well-combined. Pour over the oat mixture and stir gently with a wooden spoon. Fold in the chopped walnuts.

Working with 2 tablespoons at a time (a small ice cream scoop works great for even-sized cookies), scoop batter onto the lined baking sheet, pressing them down lightly with your fingers.

Bake at 350 F for 15 minutes or until golden brown. Cool on a wire rack