Marinade: Chicken with Lemon

Ingredients:

• 1/2 cup lemon juice
• 2 tablespoon Dijon mustard
• Kosher salt and freshly ground black pepper
• 1 cup good olive oil
• 4 chicken breasts, bone-in and skin-on

Directions:

In a small bowl, whisk together the lemon juice, mustard, 1 teaspoon salt and 1/2 teaspoon pepper. While whisking, slowly add the olive oil until the vinaigrette is emulsified. Set aside.

Place the chicken breasts in a baking dish large enough to hold them in a single layer and sprinkle generously with salt and pepper on both sides. Pour half the marinade over the chicken, reserving the other half to use later. Allow the chicken to marinade for at least two hours in the refrigerator.

Source:  Ina Garten

Marinade: Best Steak Marinade in Existence

Servings: 8

Yield:

1 1/3 cups

Ingredients:

• ⅓ cup soy sauce or Tamari for GF
• ½ cup olive oil
• ⅓ cup fresh lemon juice
• ¼ cup Worcestershire sauce
• 1 ½ tablespoons garlic powder
• 3 tablespoons dried basil
• 1 ½ tablespoons dried parsley flakes
• 1 teaspoon ground white pepper
• ¼ teaspoon hot pepper sauce (optional)
• 1 teaspoon dried minced garlic (optional)

Instructions:

Place the soy sauce, olive oil, lemon juice, Worcestershire sauce, garlic powder, basil, parsley, and pepper in a blender. Add hot pepper sauce and garlic, if desired. Blend on high speed for 30 seconds until thoroughly mixed.

Pour marinade over desired type of meat. Cover, and refrigerate for up to 8 hours. Cook meat as desired.

Source: Allrecipes

Cherry Cacao Chip Ice Cream FMD

This delicious creamy ice “cream” tastes and feels like conventional gourmet ice cream, and tickles your taste buds while nourishing your metabolism with valuable healthy fats (minus the sugar and dairy!) The best part: NO ICE CREAM MAKER needed. The secret is our Fast Metabolism Quick & Easy Dessert and Snack Mix.

Phase 3 | Serves: 5 (1-cup servings)
Prep time: 20 minutes | Total time: 4 hours, 20 minutes (includes freezing time)

INGREDIENTS 
For the cherries:

• 1 1/2 cups halved, pitted cherries
• 2 tablespoons xylitol
• 1 tablespoon water

For the ice cream:

• 2 tablespoons xylitol
• 1 1/4 cups canned coconut milk
• 1/2 cup Fast Metabolism Quick & Easy Dessert and Snack Mix
• 1 teaspoon vanilla
• Pinch of sea salt
• 1/3 cup raw cacao nibs

DIRECTIONS
Combine the cherries, xylitol, and water in a small saucepan. Cook over medium heat, stirring occasionally, until syrupy (about 10 minutes). Remove from the heat and let cool.

Whisk the xylitol into the coconut milk until it dissolves. Whisk in the Dessert and Snack Mix, vanilla, and sea salt. Stir in the cacao nibs. Pour into a loaf pan and place spoonfuls of the cherry mixture all over the top. Swirl through with the spoon. Freeze until scoopable, about 4 hours. (Note: If the ice cream is hard to scoop at first, dip your scoop in hot water or let the pan sit out for a few minutes before scooping.)

Source: Haylie Pomroy

Mocktail: Mango Pina Colada

SERVES 2

Take a little trip to your favorite tropical island with this sweet, creamy and nutty mocktail. Packed with electrolytes, healthy fats, natural sugars, vitamin C, and enzymes.

Ingredients: 

• 1 cup coconut water
• 1/2 cup unsweetened almond milk
• 1 cup fresh pineapple chunks
• 1 cup fresh mango chunks
• 4 tablespoons canned coconut milk
• 14 drops liquid stevia
• 1 1/2 to 2 cups ice

1. Combine coconut water, almond milk, pineapple, mango, coconut milk, and stevia in a high-power blender. Blend until pureed.

2. Add ice and blend until smooth.

Source: Haylie Pomroy

Mocktail: Creamy Grasshopper

SERVES 1

This chocolaty, minty, creamy drink is so yummy you’d never guess it was healthy. Count as ½ of a healthy fat serving on Phase 3.

Ingredients:

• 1/2 cup coconut milk or almond milk
• 1 teaspoon raw cacao powder
• 1/2 teaspoon vanilla extract
• 1/8 teaspoon peppermint extract
• 8 drops liquid stevia, or to taste
•  Fresh mint for garnish

1. Blend the coconut milk, cacao, vanilla and peppermint extracts, and stevia until frothy.

2. Pour over ice cubes in a cocktail glass. Garnish with fresh mint.

Source: Haylie Pomroy

Mocktail: Berry-Coconut Mojito

SERVES 1

This recipe doesn't contain enough healthy fat or fruit to meet a full portion, so enjoy it in moderation during Phase 3. If you drink several glasses, count it as a healthy fat and a fruit.

Ingredients:

• 1 handful raspberries and/or blackberries
• 1 tablespoon mint leaves, extra for garnish
• 12 drops liquid stevia
• 1 tablespoon fresh lime juice
• 1/2 cup coconut water
•  Splash of sparkling water
•  Ice
•  Lime wheels and/or berries for garnish

1. In a 12-ounce glass, use the back of a spoon to muddle (mash) the berries with the mint
leaves and stevia, crushing the berries and mint.

2. Stir in the lime juice, coconut water, sparkling water, and ice to fill the glass.

3. Garnish with mint, lime wheels, and/or berries.

Source: Haylie Pomroy

Mocktail: Rosemary-Infused Cucumber Lemonade

SERVES 4

Herbs like rosemary are a wonderful way to spice up your lemonade. You can also try this with basil or mint. Enjoy anytime on any phase.

Ingredients:

• 3 large cucumbers
• 1 tablespoon chopped fresh rosemary,
• plus 4 sprigs for garnish
• 1 cup spring water
• 1/2 cup fresh lemon juice
• 3/4 teaspoon liquid stevia

1. Cut 12 thin slices of cucumber for garnish. Peel and chop the rest of the cucumber, and
puree it with the chopped rosemary in a food processor. Strain the puree through a fine mesh sieve, pressing on the solids to extract all of the liquid.

2. Stir the water, lemon juice, and stevia into the cucumber juice. Divide among 4 ice-filled
glasses. Garnish with cucumber slices and rosemary sprigs.

Source: Haylie Pomroy

Mocktail: Sparkling Ginger Mojito

SERVES 2

This slightly sweet, spicy and refreshing drink is a great
way to end your Phase 2 dinner. Mint and ginger
support the digestive system. Ginger is also warming
and improves circulation!

Ingredients:

• 8-10 fresh mint leaves, thoroughly washed
• 1 1⁄2 teaspoons fresh grated ginger (or to
• taste)
• Juice of 1 lime
• 14 to 16 drops liquid stevia
• 2 cups sparkling mineral water
• Ice

Place 4 to 5 mint leaves, 3/4 teaspoon of grated ginger, the juice of half a lime and 7 to 8 drops of stevia in each glass. Crush it all together using a mortar (or the back of a wooden spoon.

Add 1 cup of sparkling mineral water per glass and some ice cubes.

Source: Haylie Pomroy

Mocktail: Limeade Slushy

SERVES 2
This frozen, mushy treat really hits the spot on Phase 2 (or
any phase) of the Fast Metabolism Diet. Feel free to use it
as an “anytime” beverage.

Ingredients:

• 1 lime, peeled
• 1/3 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, garnish with additional lime zest if desired, and serve.

Source: Haylie Pomroy

Mocktail: Cucumber Melon Margarita

SERVES 2

This thirst-quenching and energizing mocktail is a perfect
Phase 1 drink to enjoy. Packed with B vitamins, minerals,
antioxidants and fiber, it will keep you satisfied and hydrated.

Ingredients:

• 2 cups cantaloupe chunks
• 1/2 large seedless cucumber, peeled
• and chopped
• 2 cups ice
• 14 drops liquid stevia, or to taste
• Sea salt for the glass rim (optional)

1. Place sea salt on a large plate. Dip the glass rims in water first, then dip in sea salt.
2. Place cantaloupe chunks, cucumber, and stevia in a high power blender. Blend
until pureed. Add ice and continue blending until smooth. Pour into prepared glasses

Source: Haylie Pomroy

Mocktail: Mango-Peach Sparkler

SERVES 4

The frozen mango and peaches make this drink so easy
and refreshing. Garnish with a few raspberries, pineapple
slices, or sprigs of mint. One drink would count as about
1⁄4 of a fruit portion.

Ingredients:

• 1 cup frozen mango chunks, thawed
• 2/3 cup frozen peach slices, thawed
• 10 drops liquid stevia, or to taste
• Sparkling water or seltzer

1. In a blender, puree the thawed mangoes, peaches, and stevia.
2. For each drink, spoon 3 tablespoons of the puree into an old-fashioned glass filled
with ice.
3. Stir in 1⁄2 cup of sparkling water or seltzer and serve. Garnish if desired.

Source: Haylie Pomroy

Mocktail: Watermelon Mint Cooler

Watermelon Mint Cooler SERVES 4

Since this recipe includes so much watermelon, this drink
would count as a Phase 1 fruit on the Fast Metabolism Diet.

Ingredients:

• 4 cups seedless watermelon chunks
• (about 1 pound)
• 1 1/2 cups spring water
• 1/4 cup fresh lemon juice
• 3⁄8 teaspoon stevia
• 1/2 cup fresh mint
•  Mint sprigs for garnish, optional

1. In a blender, puree the watermelon, water, lemon juice, and stevia; strain if no pulp is
desired.
2. Stir in the mint and serve over ice. Garnish with sprigs of mint, if desired

Source: Haylie Pomroy

French Onion Soup *

INGREDIENTS:

• 2 1⁄2 lbs yellow onions, halved, and sliced 1/4-inch thick (8 cups)
• 1⁄4 lb unsalted butter
• 1 bay leaf
• 1⁄2 cup medium-dry sherry
• 1⁄2 cup brandy or 1/2 cup cognac
• 1 1⁄2 cups good dry white wine
• 4 cups beef stock
• 4 cups veal stock (or just double up on the beef stock)
• 1 tablespoon kosher salt
• 1⁄2 teaspoon fresh ground white pepper
• Toasted French Bread and Gruyere cheese to melt on top (or cheese of choice)

DIRECTIONS:

1. In a large stockpot on medium-high heat, saute the onions with the butter and bay leaf for 45 minutes, until the onions turn a rich golden brown color.
2. Deglaze the pan with the sherry and brandy and simmer uncovered for 5 minutes.
3. Add the white wine and simmer uncovered for 15 more minutes.
4. Add the beef and veal stocks plus salt and pepper.
5. Bring to a boil, then simmer uncovered for 20 minutes.
6. Remove the bay leaf, taste for salt and pepper.
7. Add 2 slices of toasted baguette bread and top with Gruyere cheese.  Put under a broiler for a couple minutes until melted and golden brown.  Be careful, it will be hot!

Source:  Modified from Ina Garten

Herb Rubbed Sirloin Tip Pork Roast *

Serves 6

INGREDIENTS
1.5 - 2 lb sirloin tip pork roast
1 1/4 tablespoons smoked paprika
1/2 teaspoon cayenne pepper
1/2 teaspoon freshly ground black pepper
1 teaspoon garlic powder
1/2 teaspoon onion powder
1/2 teaspoon dried oregano
1/2 teaspoon dried thyme
2 1/2 teaspoons kosher salt
2 tablespoons olive oil

Preheat the oven to 350°F

Combine all the spices in a small bowl. Add the olive oil and whisk or stir well to combine. Allow this mixture to rest for 15 minutes. It will become a bit thicker and turn into a paste-like consistency.

Line a small baking sheet with foil and place a wire rack over it. Rinse the roast and pat dry. Rub the spice mixture all over the roast, completely covering all sides with spices.

Roast 1 - 1.5 hours in the preheated oven. Remove from the oven when the meat reaches an internal temperature of 145°. Let the roast rest 15 minutes before slicing. Enjoy!

Two side notes: I cooked the pork roast for 1.5 hours because I cooked it cold from the refrigerator. If I had thought of it earlier, I would have allowed the roast to rest at room temperature prior to prepping the meat. This would have shortened the cooking time. Also, I removed the roast when it was closer to 142°. While resting on the counter, it increased almost 10°. So, be careful not to overcook and dry it out. Enjoy!

Source: key ingredients