Keto Peanut Butter Granola (Carolyn)

Ingredients

• 1 ½ cups almonds
• 1 ½ cups pecans
• 1 cup shredded coconut or almond flour
• ¼ cup sunflower seeds
• ⅓ cup granulated Swerve Sweetener
• ⅓ cup vanilla whey protein powder (or egg white protein powder)
• ⅓ cup peanut butter
• ¼ cup butter (use coconut oil for dairy-free)
• ¼ cup water

Instructions

Preheat the oven to 300F and line a large rimmed baking sheet with parchment paper.

In a food processor, process the almonds and pecans until they resemble coarse crumbs with some larger pieces. Transfer to a large bowl and stir in the shredded coconut, sunflower seeds, sweetener, and vanilla protein powder.

In a microwave safe bowl, melt the peanut butter and butter together. Pour the melted peanut butter mixture over the nut mixture and stir well, tossing lightly. Stir in the water - at this point, the mixture should begin to clump together.

Spread the mixture out evenly on the prepared baking sheet and press it down firmly with your hands. Bake 30 minutes, stirring halfway through and re-pressing it down. Remove and let cool completely.

Break up any large clumps with your hands.

Source:  All Day I Dream About Food

Video:  https://youtu.be/Xtj-CPDNHrk

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: 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

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

Albondgas Soup *

Ingredients: 

SOUP

• 2 cups long-grain white rice, uncooked divided
• 2 tablespoons olive oil
• 1/2 small yellow onion chopped
• 1 jalapeno pepper minced
• 2 medium carrots sliced 1/2-inch thick
• 2 stalks celery sliced 1/2-inch thick
• 2 small Yukon gold potatoes chopped into 1-inch chunks
• 4 garlic cloves minced
• 2 teaspoons chili powder
• 1 1/2 teaspoons ground cumin
• 1 tsp EACH dried oregano, ground coriander
• 1/2 tsp EACH smoked paprika, salt, pepper
• 2 - 15 oz. cans fire roasted tomatoes with juices OR I use San Marzano whole tomatoes and crush them up 
• 1 - 4 oz. can mild diced green chiles
• 8 cups low sodium beef broth

MEATBALLS

• 8 oz. lean ground beef
• 8 oz. ground pork may sub lean ground beef
• 1 Cup rice from above in directions
• 1/2 small yellow onion minced
• 1 large egg
• 3 garlic cloves minced
• 3 tablespoons minced fresh cilantro
• 2 tablespoons minced fresh mint
• 2 tablespoons minced fresh parsley or 2 teaspoons dried
• 1 1/2 teaspoons minced fresh oregano OR ½ teaspoon dried
• 1/2 tsp EACH chili powder, ground cumin, salt, pepper

TOPPINGS (pick your favs!)

• Avocados
• Tomatoes
• cilantro
• sour cream
• lime juice
• hot sauce

Instructions:

Bring 8 cups water to a boil in a Dutch oven. Add rice and ½ teaspoon salt and cook, stirring occasionally for 6 minutes. Take this time to chop your veggies for the soup. Drain rice and rinse thoroughly in cold water (we are parboiling the rice; it will not be completely tender). Set aside.

Heat 2 tablespoons olive oil in a large Dutch oven or soup pot over medium-high heat. Add onions and jalapenos and cook 3 minutes. Add carrots, celery, potatoes and all seasonings. Cook for an additional 3 minutes. Add garlic and sauté 30 seconds. Add tomatoes, green chiles and broth.

Cover pot and bring to a boil. Once boiling, reduce heat to a low simmer and cook, uncovered, for 20-25 minutes while you make the meatballs.

Meatballs: Add egg to a large bowl and whisk. Add 1 cup parboiled rice and all remaining meatball ingredients and mix well. Shape 1 tablespoon-size meatballs and place on a parchment lined baking sheet; about 40-45 meatballs.

Add meatballs and remaining parboiled rice to the soup. 

Add 1-2 cups more of beef broth if desired for a less chunky soup. Bring to a boil then reduce to a gentle simmer for an additional 12-15 minutes or until meatballs are cooked through and rice is tender – don’t stir meatballs for at least 5 minutes or they’ll break apart.

Ladle into bowls and top with desired toppings.

Notes: 

THE SOUP:

Long grain white rice: you’ll want to use long grain white rice as opposed to brown rice otherwise it will not cook in the same time as the meatballs. You also don’t want to use short grain rice or it will cook in too short of a time.

Oil:  olive oil but any cooking oil such as avocado oil works great.

Onion: you will need one small yellow onion for the Albondigas Soup recipe – half for the soup and half for the meatballs.

Jalapeno: jalapeno adds a pop of flavor and a little kick but does not make this Albondigas Soup overly spicy, in my opinion. I would omit the jalapeno if you want to make sure this soup is very kid friendly and then add cayenne to taste or to individual servings. On the other hand, if you know you LOVE heat, then consider using 2 jalapeno peppers or even a Serrano pepper.  You may also use canned diced jalapeno peppers to taste.

Carrots:  chop the carrots into 1/2-inch thick slices.  I cut the small ends of my carrots even thicker because they are so narrow.

Celery:  chop the celery into 1/2-inch thick slices so they don’t become too soft.

Potatoes:  I use Yukon gold potatoes chopped into 1-inch chunks for their buttery flavor. Yukon potatoes are also hard to overcook and never taste mealy. You may also use red potatoes or any other waxy potato but don’t use russet potatoes because they are more likely to fall apart.

Garlic: I use 4 garlic cloves but you can use more or less depending on your garlic love.

Green chiles:  use one 4 oz. can mild diced green chiles.  They are not spicy, just add tangy flavor, just take care you get the MILD vs HOT.

Fire roasted diced tomatoes:  the tomatoes and their juices add a tangy, slightly sweet and smoky flavor.  Fire roasted tomatoes are very common and can be located with the other canned tomatoes at your grocery store.  If you can’t find them, then you may substitute with regular diced tomatoes.

Beef broth:  use low sodium beef broth so we can control the salt otherwise your Albondigas Soup will be too salty.

Seasonings:  chili powder, ground cumin, dried oregano, ground coriander, smoked paprika, salt and pepper. It creates a dynamic, satisfying broth you will want to slurp with a straw.

Source: Carlsbad Cravings Original

Shrimp Tacos and Oatmeal Tortillas FMD

Phase 3 | Serves 2 | Prep time: 15 minutes | Total Time: 40 minutes

Ingredients:

• 12 oz. raw and peeled medium shrimp
• 1 tsp paprika
• 1 tsp salt
• ¼ tsp chili powder
• 1/8 tsp black pepper
• ½ tsp lemon zest
• ¼ tsp onion powder
• A pinch of cumin
• 1 cup of shredded cabbage (I like to wash the cabbage with water and white vinegar)
• 1 tbsp chopped jalapeño pepper
• ¼ cup chopped onion
• ¼ cup chopped tomato
• 2 tbsp chopped cilantro
• ¼ tsp salt
• ¼ tsp lemon juice
• 1 medium avocado
• ½ tbsp coconut oil

For the oat tortilla

• ½ cup old fashioned oats
• ½ cup water
• 2 egg whites
• 1 tsp salt
• ¼ tsp black pepper

Instructions:

Season the shrimp: in a small bowl mix 1 tsp of paprika, 1 tsp of salt, ¼ of tsp of chili powder, 1/8 tsp of black pepper, ½ tsp of lemon zest, ¼ tsp of onion powder and a pinch of cumin, add the shrimp and set aside after mixing.

Tip: To get a better flavor, let them rest for at least 15 minutes.

Put coconut oil in a medium pan over medium heat. Once heated, add the shrimp and cook approximately 3 minutes on each side or until pink and curled.

Tip: Be careful and do not overcook the shrimp. Shrimp is all about the texture!

Now we are going to make the tortilla. Put ½ cup of oats in the blender and blend for a few seconds to a powder consistency then add ½ cup of water, 2 egg whites, 1 tsp of salt and ¼ tsp of black pepper and blend for one additional minute.

Put the mixture in medium circles (approximately 4" diameter) in a non-stick pan over medium heat, cook for 2 minutes, flip and cook for another 2 minutes.

In a small bowl mix the onion, tomato, jalapeño (without the seeds), cilantro, ¼ tsp of salt, ¼ tsp of lemon juice.

Cut the avocado into little squares.

Now it's time to build our tacos! Put the oat tortilla, then add cabbage, a few pieces of shrimp, the combination of onion, tomato, jalapeño, and cilantro, add the avocado and they are ready! Do not forget to put a little slice of lemon on your plate; it will look pretty and tacos go perfectly with lemon juice.

Note: With a few changes it could be a phase 1 recipe.
Use chicken instead of the shrimp and do not cook it with oil.
Do not add the avocado.
And you can have a bigger tortilla!

Quick Garlic Shrimp FMD

Serves 4 | Prep time: 10 minutes | Total time: 10 minutes

INGREDIENTS

• 3 tablespoons extra-virgin olive oil
• 3 garlic cloves, finely chopped
• 1/4 teaspoon crushed red pepper flakes
• 1 1/2 pounds large shrimp (21 to 25 count), peeled and deveined
• 1/8 teaspoon sea salt
• 1/8 teaspoon freshly ground black pepper
• 3 tablespoons fresh lemon juice
• 1/4 cup chopped fresh parsley
• 2 cups cooked sprouted grain pasta, quinoa, or wild rice

DIRECTIONS
Heat the oil, garlic, and crushed red pepper flakes together in a large skillet over medium-high heat, stirring occasionally, until the oil is hot and the garlic is softened, about 1 1/2 minutes.

Add the shrimp, salt, and pepper.

Cook, stirring often, until the shrimp turn opaque, about 4 minutes.

Stir in the lemon juice and parsley.

Serve hot over quinoa, sprouted grain pasta or wild rice.
 FMD, FMD-PHASE-3

Asparagus Shrimp Stir Fry FMD

Serves 4

 INGREDIENTS

• 2 Tbls. grapeseed oil
• 1 lb. shrimp, shelled and deveined
• 1 lb. asparagus, tough ends trimmed, sliced diagonally into 2-inch pieces (halve any thick stalks lengthwise)
• 1 Tbls. minced garlic
• 1 Tbls. grated fresh ginger
• 1/4 to 1/2 tsp. crushed red pepper flakes
• 2 Tbls. tamari
• 2 tsp. toasted sesame oil
• 2 cups cooked quinoa

DIRECTIONS
Heat a large, heavy skillet over high heat. Add the grapeseed oil and shrimp and stir-fry 1 minute or until just pink. Remove the shrimp to a plate, leaving the oil in the pan.
Add the asparagus and stir-fry 1 minute. Add the garlic, ginger, and red pepper flakes. Return the shrimp to the pan and stir-fry 1 minute longer. Remove everything to a bowl. Toss with tamari and toasted sesame oil and serve over quinoa.

Grilled Chinese Shrimp

Serves 2 | Prep time: 20 minutes | Total time: 20 minutes

INGREDIENTS

• 12 ounces shrimp
• 1 stalk green onion, green part only, chopped
• 2 cloves garlic, very finely minced
• 2 teaspoons grated fresh ginger
• 1 teaspoon finely minced chile pepper (or to your taste)
• 1 teaspoon sea salt
• 1 teaspoon olive or grapeseed oil
• bamboo skewers, soaked in water 30 minutes

DIRECTIONS
Preheat a grill to high heat.

Combine all ingredients in a large bowl and mix thoroughly to coat the shrimp.

At this point, you can refrigerate for up to overnight or just proceed to next step.

Skewer the shrimp (using two skewers makes them easier to flip).

Grill 2 to 4 minutes each side (depends on how big the shrimp are).
Serve immediately.

To broil:

Set the oven rack to 8 inches below the heating unit. Broil 4 minutes per side or until cooked through.



 FMD, FMD-PHASE-3

Garlic Shrimp FMD

Serves 2 | Prep time: 5 minutes | Total time: 20 minutes

INGREDIENTS

• 12 ounces uncooked large shrimp, peeled and deveined
• 3/4 teaspoon coarse sea salt
• 3 tablespoons olive oil
• 1 1/2 tablespoons chopped garlic
• 1 bay leaf
• 1 dried red chili pepper, about 1 1/2 inches long (or 1/4 teaspoon crushed red pepper flakes)
• 1 1/2 tablespoons minced fresh parsley

DIRECTIONS
In a bowl, toss the shrimp with the salt. Let stand for 15 minutes.

Heat the oil in a medium skillet over medium-high heat. Add the garlic, bay leaf, and chili pepper and stir for 30 seconds, until the garlic is fragrant. Add the shrimp and stir until just cooked through (about 2 to 3 minutes, depending on the size of the shrimp). Transfer the mixture to a serving dish and sprinkle with parsley.

 FMD, FMD-PHASE-3

Shrimp with Artichokes FMD

Shrimp have a ton of healthy Omega-3 fatty acids that can significantly lower your cholesterol and stabilize blood sugar levels. It also contains Astaxanthin, an antioxidant, that not only provides shrimp with its primary color pigment but may help reduce inflammation. Makes total sense why it is the most popular seafood in the US!  

Phase 3 | Serves 4
Prep time: 10 minutes | Total time: 10 minutes

INGREDIENTS

• 3 tablespoons olive oil
• 1 1/2 pounds large shrimp, peeled and deveined
• 1/2 teaspoon crushed red pepper flakes
• 2 garlic cloves, minced
• 2 cups diced tomatoes
• 14-ounce can artichoke hearts, drained and quartered
• 2 tablespoons chopped fresh flat-leaf parsley
• 1 teaspoon paprika
• 1/4 teaspoon sea salt

DIRECTIONS
Heat the oil in a large nonstick skillet over medium-high heat. Add the shrimp, red pepper flakes, and garlic; sauté 3 minutes. 

Add the remaining ingredients; cook 3 minutes, stirring frequently, or until the shrimp are done, and the mixture is thoroughly heated.

 FEATURED-RECIPE, FMD, FMD-PHASE-3

Pumpkin Bread FMD

Phase 3 | Serves 8 | Prep time: 15 minutes |  Total time: 1 hour, 25 minutes

INGREDIENTS

• 1 cup raw almond flour (not blanched)*
• ½ cup coconut flour
• ½ teaspoon sea salt
• ½ teaspoon cream of tartar
• ¼ teaspoon baking soda
• 2 ½ tablespoons cinnamon
• 3 teaspoons ground ginger
• ½ teaspoon ground cloves
• ½ teaspoon nutmeg
• ¼ teaspoon ground cardamom
• 4 large eggs, at room temperature
• ½ cup organic, unrefined coconut oil, at room temperature
• 1 cup organic pumpkin puree
• 20 drops liquid stevia (plain or vanilla flavored)
• ½ cup raw walnut halves

DIRECTIONS
Preheat oven to 350 Fahrenheit.  Lightly grease a 5” x 9” loaf pan with coconut oil.

In a medium bowl, combine almond flour, coconut flour, salt, baking soda, cream of tartar, cinnamon, ginger, cloves, nutmeg and cardamom. Mix well and set aside.

In a large bowl, beat eggs and coconut oil together, using an electric mixer, for 3-4 minutes. Add the pumpkin and stevia and continue beating for another minute.
Gradually beat in the almond flour mixture until combined.

Pour into prepared loaf pan and top with walnut halves.

Bake for 60 to 70 minutes (a toothpick inserted should come out clean). Let cool completely before slicing. One 1-inch slice is a grain and a healthy-fat serving for Phase 3. 

*If you cannot find raw almond flour, you can easily make your own. Place raw almonds in a blender or food processor and pulse until you get a flour-like consistency. Don’t run the blender continuously or you’ll end up with almond butter!

 FMD, FMD-PHASE-3

Pumpkin Snickerdoodle Cookies FMD

Pumpkin is a superfood and is wonderful for a fast metabolism. Pumpkin is great for collagen and your skin. It’s packed full of vitamin C, zinc, potassium and it’s an unlimited veggie on Phase 3. This sweet treat counts as a grain portion on Phase 3. Cookies for breakfast? Yes, please! Enjoy!

Prep time: 25 minutes
Total time: 1 hour (includes chilling time)
Phase: 3
Serves: 8 (6 cookies per serving as a grain portion)

INGREDIENTS
Cinnamon coating:

• 1/2 cup xylitol
• 1 teaspoon cinnamon
• 1/4 teaspoon nutmeg

Pumpkin snickerdoodles:

• 3/4 cup xylitol
• 1/2 cup raw coconut oil
• 1 large egg
• 1/2 cup canned pure pumpkin
• 1/2 teaspoon vanilla
• 2 cups Fast Metabolism Baking Mix
• 1 teaspoon cinnamon
• 3/4 teaspoon baking powder
• 1/2 teaspoon nutmeg
• 1/2 teaspoon ground ginger
• 1/2 teaspoon sea salt

DIRECTIONS
Combine the cinnamon coating ingredients and set aside.

Make the snickerdoodles: Pulse the 3/4 cup xylitol in a blender until it is fine-grained. Place it in a mixing bowl with the coconut oil and egg, and beat well. Beat in the pumpkin and vanilla.

In a separate bowl, combine the remaining ingredients (baking mix through the sea salt). Add the dry ingredients to the wet ingredients. Beat together thoroughly. Cover the dough and refrigerate for 30 minutes.

Preheat oven to 350 degrees. Line baking sheets with parchment paper.

Roll the dough into small balls, about the diameter of a quarter. Roll each dough ball in the cinnamon coating. Place about 2 inches apart on the prepared baking sheets. (Note: All of the cookies probably won’t fit in the oven at once; refrigerate the dough until ready to bake.) Bake 8 minutes, or until the edges are slightly golden. Remove from the oven and slide the parchment, cookies and all, onto a cooling rack. Cool completely.

 FMD, FMD-PHASE-3

Pumpkin Chia Pudding FMD

Your metabolism and taste buds will be delighted with this dish. Chia seeds are metabolism boosters that are super high in soluble fiber – which, in addition to filling you up, has cholesterol-lowering properties and prevents the absorption of fat. Chia seeds are nutritional powerhouses, with lots of omega-3 fatty acids, magnesium, phosphorus, and potassium. Pumpkin is packed full of vitamin C, zinc, potassium and it’s an unlimited veggie on Phase 1 and Phase 3. Additionally, pumpkin is great for collagen and your skin! Want to hear more about this delicious pudding, there is a video of me making this recipe.

PUMPKIN PUDDING
Prep Time: 5 minutes
Total Time: 20 minutes
Phase 3
Serves 6

INGREDIENTS

• 1 1/2 cups organic pumpkin puree
• 1 1/2 cups canned coconut milk
• 2 heaping tablespoons chia seeds
• 1 teaspoon vanilla
• 2 teaspoons Xylitol
• Optional: Baking spices of your choice

DIRECTIONS
1. Combine all of the ingredients in a bowl and mix fully.
2. Pour the mixture into individual serving dishes and refrigerate until the pudding is set.
3. Serve chilled, garnish with any extra spices you prefer.

 FMD, FMD-PHASE-3

Beef Stroganoff Meatballs KETO

This low carb beef stroganoff meatballs recipe calls for a little xanthan gum which is a low carb thickener that you can usually find in the baking aisle or with the gluten free products if your store has a section. Otherwise you can order it online pretty cheaply. You can omit the xanthan gum, but your gravy will be much runnier without it – still yummers, just not as silky and clingy (in a delicious, non-desperate, way.)

Servings:  4
Source:  Breathe I'm Hungry

INGREDIENTS

For the meatball mix:

• 1 lb ground beef (80/20)
• 1 egg
• 1/4 cup almond flour
• 1 tsp kosher salt
• 1/4 tsp black pepper
• 1/2 tsp garlic powder
• 1/2 tsp onion powder
• 1 tsp dried parsley
• 1 tsp Worcestershire sauce
• 2 Tbsp butter (for frying) or Coconut Oil for FMD

For the sauce:

• 1 Tbsp butter or Coconut Oil for FMD
• 2 cups sliced mushrooms (white or cremini)
• 1 cup sliced onions
• 1 clove garlic, minced
• 1 1/2 cups beef broth
• 3/4 cup sour cream or Heavy Cream for FMD
• 1/4 tsp xanthan gum
• salt and pepper to taste
• 2 Tbsp fresh parsley, chopped

INSTRUCTIONS

• Combine the meatball ingredients (except the butter) in a medium bowl and mix well.
• Form into 12 meatballs.
• Heat the 2 Tbsp of butter in a large, nonstick saute pan.
• Cook the meatballs on medium heat in the butter until browned on all sides and cooked through (2-3 minutes per side.)
• Remove the meatballs from the pan and set aside.
• Add the 1 Tbsp of butter and the 2 cups of sliced mushrooms to the pan.
• Cook until the mushrooms are golden and fragrant (4-5 minutes.)
• Remove the mushrooms from the pan.
• Add the onions and garlic and cook for 3-4 minutes or until softened and translucent.
• Remove the onions from the pan.
• Add the beef broth to your pan and scrape the bottom to get all the yummy bits off.
• Whisk in your sour cream and xanthan gum until smooth.
• Add the meatballs, mushrooms, onions and garlic back to the pan and stir.
• Simmer on low for 20 minutes.
• Season with salt and pepper to taste.
• Garnish with the fresh parsley right before serving.

Nutrition

• Serving Size: (3 meatballs & 1/2 cup sauce) 
• Calories: 452  
• Fat: 34g
• Carbohydrates: 6g net
• Protein: 24g

Thai Style Noodles With Chicken

You will feel like you are dining at a Thai restaurant with these Thai inspired metabolism noodles.

Phase 3 | Serves 1
Prep time: 30 minutes | Cook time: 20 minutes
Source:  Hayley Pomroy

INGREDIENTS:

• 4 ounces boneless, skinless chicken breast
• 1 teaspoon sesame oil
• 1 pack Metabolism Noodles, rinsed and drained
• 1 teaspoon toasted sesame oil
• 1 cup shredded carrots
• 1 cup bean sprouts
• 1 egg white, lightly beaten
• 1 tablespoons raw cashews, roughly chopped
• ½ cup fresh chopped cilantro

INGREDIENTS FOR THE SAUCE:

• 1 tablespoon raw almond butter
• 1 tablespoon coconut milk
• 1 teaspoon toasted sesame oil
• 1 teaspoon grated ginger
• 1 teaspoon Braggs liquid aminos
• 1 teaspoon coconut aminos
• 1 tablespoon lime juice
• 3-5 drops stevia (to taste)

DIRECTIONS
To prepare the chicken, season with sea salt, pepper and garlic powder. Heat up a non-stick pan. Add one teaspoon sesame oil. Sear the chicken 2-3 minutes per side. Reduce temperature to medium heat and continue cooking for 15 minutes or until cooked all the way through (time will vary depending on the thickness). Add water, one tablespoon at a time if necessary, to prevent the chicken from burning. Set aside.

To prepare the sauce, whisk together almond butter, coconut milk, sesame oil, ginger, Braggs and coconut aminos until well combined. Add lime juice and stevia, and continue whisking until smooth and set aside.

In a large skillet, heat one teaspoon sesame oil. Add the drained noodles and sauté over medium heat for about 2 minutes, stirring frequently. Add shredded carrots and continue cooking for another 3 minutes. Add bean sprouts, toss well and add beaten egg, stirring constantly. Cook for another minute or until the egg is done.

Add the sauce and toss until all the noodles are well coated. Cook for 1 to 2 minutes, remove from heat and transfer to a plate.

Heat up a small non-stick skillet. Add chopped cashews and cook over medium heat, stirring constantly, until they start to brown lightly (this will happen quickly).

Add diced chicken, cilantro and cashews to the noodles.