Offering up a wide range of health benefits, strawberries are rich in flavonoids, folate, and anthocyanins, which can help to improve heart and brain health. Plus, they make a sweet, fruity preserve for your Phase 1 toast which is definitely going to boost your mood and put a smile on your face!

I don’t know about you but I love when I meal cooks in one pot, that means less dishes and a faster clean up! Plus for me it seems like dinner is a bit easier when I am only dealing with one pot or…

Beans are one of the very best foods you can possibly eat. They’re rich in fiber (especially insoluble fiber which keeps things moving along through your digestive tract), regulate blood sugar and can protect against heart disease. Beans are also the most economical protein you can buy. Even organic beans are inexpensive compared to organic meat and poultry. So stock up when you see a sale. Dried beans keep up to two years in the pantry. Cooked beans can be frozen for up to three months. Here is a super-hearty and satisfying way to use up those cooked beans you put in your freezer or those canned beans in your pantry and also any leftover cooked quinoa you may have. These protein-packed veggie burgers are super-hearty, satisfying and can be enjoyed on FMD Phase 1, Phase 3 and the D-Burn! If you need help determining if you’re a D-Burn, I-Burn or H-Burn, take The Burn Quiz. Phase 1, Phase 3, D-Burn | Serves 6 Prep time: 20 minutes | Total time: 40 minutes INGREDIENTS 1 teaspoon olive oil 1 small red onion, chopped 3 cloves garlic, minced Sea salt 2 15-ounce cans black beans, rinsed and drained 2 tablespoons tomato paste 1 large egg 2/3 cup chopped red bell pepper 1/4 cup chopped cilantro 1 1/2 teaspoons ground cumin 1/4 teaspoon chipotle powder 2 cups cooked quinoa 1 cup rolled oats, ground into crumbs DIRECTIONS Heat the oil in a small sauté pan over medium heat and add the onion and garlic. Season them with a pinch of salt and sauté until onions are softened, 5 to 6 minutes. Place the mixture into a large bowl. Add approximately 1 1/2 cans of black beans to the bowl and using a potato masher or fork, mash all of the ingredients together until a pasty, mixture forms. Stir in the remaining beans along with the tomato paste, egg, bell pepper, cilantro, cumin, chipotle powder, and 1/2 teaspoon salt. Stir in the cooked quinoa and ground oats until evenly distributed. Form the mixture into six equal patties, compacting them well with your hands as you form them. Place the patties on a parchment-lined baking sheet, cover them with plastic wrap, and refrigerate for at least a few hours or overnight. When ready to eat, remove the sheet from the fridge, and preheat the oven to 400 degrees. Bake 10 to 12 minutes, until the patties are golden brown and crispy, then carefully flip them over and cook another 10 minutes. You can also fry the patties in a pan with a small amount of oil. Serve patties with toppings of your choice. Phase 1 — Sauté in water and use egg whites instead of a whole egg, and serve with an extra half-grain serving. Phase 3 - serve with avocado or your favorite healthy fat. D-Burn — use all quinoa instead of oats. Vegans can always use a flax egg — 1 tablespoon flaxseed meal plus 2 1/2 tablespoons water.

Hello and Happy New Year! My New Year’s resolution is all about getting healthier. After doing some research and reading, I decided to try the 28 day Fast Metabolism Diet by Haylie Pomroy. It’s medically sound, and many people have gotten off major medications and lost weight just by healing their metabolism on this diet. […]

Recipe Ingredients: - 2 cups pears - 2 cups Naturally Sweet Xylitol - 2 tablespoons lemon juice Directions: 1. Peel and dice pears. 2. Combine Naturally Sweet Xylitol, lemon juice and pears in a saucepan on stove top; simmer on low for about 15 minutes until juice comes out. 3. Simmer an additional 10- 15 minutes until reduced (making sure the jam does not stick to the pan). The longer the j...

Craving a classic Italian dish on The Fast Metabolism Diet? No problem! I'm going to show you how to make this delicious Phase 1 Spaghetti and Meat Sauce dinner. This would also work in Phase 3, but you would have to add a healthy fat somewhere. I am not really a measurement kind of gal when I cook, so I don't have exact amounts, but this meal could easily feed up to 4 people. Ingredients: Brown Rice Spaghetti or Fusilli Organic ground beef, turkey, or bison 1 can of organic tomato sauce 1/2 onion 1-2 tsp basil 1-2 tsp oregano 1-2 cloves garlic (I like a lot of garlic) Salt/Pepper to taste Optional Spaghetti Squash (This would be an excellent addition to add more veggies) 1/4 cup Olive oil (If on Phase 3) Directions: Start by chopping the onion. Using a small sauce pan, saute the onion for about 5-10 minutes. Add the tomato sauce, garlic, basil, oregano, salt and pepper. If you are on Phase 3, add the olive oil in the sauce. Mix everything together well and let simmer together to get all the flavors mixed. Next, brown the beef and cook the pasta. If you are adding spaghetti squash, you will want to cook it before hand. Here is a post I did on cooking spaghetti squash if it is new to you. When the beef is browned, pour it into the sauce and mix together. Pour meat sauce over the pasta and top with a dash of basil. I love love LOVED this dish! It fit the requirements for dinner Phase 1 with a grain, vegetable, and protein. It seriously didn't taste any different from when I used to make spaghetti with Prego and regular pasta. In fact, I think it was better since everything was so fresh and I know what all the ingredients were. I have made this with brown rice spaghetti and brown rice fusilli. I liked them both, but the fusilli was a little easier to eat and held the sauce a little better. Here is a picture of the fusilli and the meat was not mixed in with the sauce. This would be a yummy casserole if you were going to cook for a bigger group.

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

Not sure what to eat on Phase 1? Here’s a day in Phase 1, complete with your breakfast, snacks, lunch, and dinner. In this phase, we focus on targeting the adrenals and soothing psychological stress. We really want to flood the body with nutrients that stimulate digestion and the metabolism. I suggest planning out your meals like this for the week, making your 28 days on the Fast Metabolism Diet a breeze! Breakfast – (Grain, Fruit) Cinnamon-Apple Pancakes Serves 4 Ingredients 1 cup Fast Metabolism Baking Mix 1/4 teaspoon cinnamon 4 large egg whites 1/2 cup peeled, finely diced apple Directions In a bowl, stir together the baking mix and cinnamon. In a separate bowl, whip the egg whites with an electric mixer until soft peaks form, 2 to 3 minutes. Gently fold in the dry ingredients, then fold in the diced apple. In a hot non-stick skillet, drop about 1/3 cup of the batter, and smooth out to make eight 3-inch pancakes. Cook until small bubbles appear and the underside of the pancake is a light golden brown. Flip and cook for a minute more. Serve with Quick Apple Compote. Quick Apple Compote Serves 4 Ingredients 3 1/2 apples, peeled, cored, and chopped 3 tablespoons water 3/4 teaspoon arrowroot powder 15 drops cinnamon stevia, or to taste Directions Place all ingredients in a microwave-safe bowl and cover with plastic wrap (leave a small vent). Microwave on high 2 minutes or until the apples are tender.Portion: 4 pancakes plus 1 serving of apple compote equals a Phase 1 grain and a Phase 1 fruit portion. Snack – (Fruit) Grilled Stone Fruits with Balsamic and Black Pepper Syrup Serves 6 | Prep time: 10 minutes | Total time: 10 minutes Ingredients 6 pieces stone fruit (apricots or peaches), cut around the pit and separate in half 1/2 cup balsamic vinegar 1 small, peeled chunk ginger root, 1/2-inch 1/4 teaspoon coarse black pepper Stevia (20 to 25 drops, or to taste) Directions Heat a grill or grill pan to high. Grill the fruit cut side down for about 3 to 5 minutes, until warmed through and evenly marked. Heat the remaining ingredients in a small pot over medium-high heat (or on the grill next to the fruit). When the sauce reduces, it will become syrup-like in no time — less than a minute. If you burn food often or get distracted easily, cook it over lower heat. Otherwise, let it rip. When the balsamic sauce coats the back of a spoon and reduces by half, remove the pan from the heat and discard the ginger chunk. Sweeten with stevia to taste. Arrange the fruit on a platter and drizzle liberally with the glaze. Lunch – (Grain, Protein, Fruit, Veggie) White Bean Wrap Serves 4 | Prep time: 10 minutes | Total time: 10 minutes Ingredients 2 cups canned cannellini beans, drained 2 small tomatoes, diced 1/2 cucumber, diced 3 or 4 fresh basil leaves, finely chopped 1 clove garlic, minced 1 lemon, juiced Sea salt and pepper to taste 4 brown rice, spelt or sprouted grain tortillas Directions Place half of the beans in a medium bowl; mash gently with a potato masher or the back of a fork. Stir in the remaining whole beans, tomatoes, cucumbers, basil, garlic, lemon juice, salt, and pepper. Spread the mixture on the tortillas and roll up. Serve with additional veggies and your favorite Phase 1 fruit. Snack – (Fruit) Frozen Fruit Kebabs Serves 4 | Prep Time: 2 minutes | Total Time: 3 hours Ingredients 4 cups mixed fruit: Strawberries, blueberries, blackberries, pineapple, kiwi Directions Thread fruit onto wooden skewers. Place on a plate or tray, cover with plastic wrap and freeze until ready to serve (the fruit will be completely frozen in about 3 hours). Dinner – (Grain, Protein, Veggie) Chicken Sausage with Brown Rice Fusilli Serves 4 | Prep time: 10 minutes | Total time: 10 minutes Ingredients: 2 cups brown rice fusilli 16 ounces chicken sausage 2 cups cubed zucchini 1 cup broccoli florets 1/4 cup minced red onion 1 tablespoon crushed garlic 1/4 teaspoon sea salt 1/8 teaspoon black pepper Directions: 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. Enjoy this with a small dinner salad.

If you are a carb-lover, you get all the good stuff you love and crave on Phase 1. Unwind stress and calm the adrenals with this cozy, delicious soup! Phase 1 | Serves 4 Prep time: 15 minutes | Total time: 45 minutes Ingredients 1 pound lean ground beefSea salt1 cup chopped green bell pepper1 cup chopped red bell pepper1 cup finely diced onion3 cloves garlic, chopped28-ounce can diced tomatoes15-ounce can tomato sauce2 cups low-sodium chicken broth1 teaspoon dried oregano1/2 teaspoon freshly ground black pepper4 cups cooked brown rice1/4 cup finely chopped fresh parsley Directions In a large pot, brown the ground beef on high heat and season with a pinch of sea salt. Drain the fat if any, reduce the heat to medium, and add the peppers, onions, and garlic. Cook, stirring often, about 5 minutes. Add the tomatoes, tomato sauce, chicken broth, oregano, and black pepper. Cover and simmer on low heat for 30 minutes. Stir in the brown rice and parsley, and add salt and pepper if needed.

Here are 3 “scarily” tasty treats for you and your little monsters this Halloween. Ghostly Meringues Phase 1, 2, 3 | Makes about 32 cookiesPrep time: 30 minutes | Total time: 24 hours Ingredients: 2 fresh egg whites (pasteurized whites will not whip) 1 tsp. fresh lemon juice 1/2 cup birch xylitol Cacao nibs Directions Preheat the oven to 225 degrees, and line two baking sheets with parchment paper. Have a pastry bag with a 1/2-inch tip ready (or you can just use a plastic bag and snip off a little corner). Beat the egg whites and lemon juice with an electric mixer until the whites hold stiff peaks. Beat in the xylitol, a tablespoon at a time. Continue beating until the xylitol is fully dissolved (when you rub a bit of the meringue between your fingers, you shouldn’t feel any xylitol crystals), and the meringue is very stiff and glossy. Transfer the meringue to the pastry bag or plastic bag. Holding the bag perpendicular to the baking sheet, pipe mounds about 2 inches high. Add cacao nib eyes and mouths to your ghosts. Bake for 2 hours, then turn the oven off and leave the meringues in the warm oven overnight. If they’re still sticky in the morning, leave them in the oven (or in another dry place) until they are dry. Oatmeal Pumpkin Cookies Phase 3 | Makes 24 cookiesPrep 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. Savory Pumpkin Soufflés Phase 3 | Serves 4Prep time: 20 minutes | Total time: 40 minutes Ingredients Raw coconut oil 1/2 cup onion, chopped 1 tablespoon olive oil 1/2 teaspoon dried sage 1/2 teaspoon sea salt 1/4 teaspoon black pepper 1 tablespoon arrowroot 1/2 cup almond or coconut milk 1 cup mashed or canned pumpkin 3 eggs, separated Directions Preheat the oven to 375 degrees. Coat the inside of four 1-cup ramekins with coconut oil and set aside. In a medium saucepan, sauté the onion in olive oil over medium heat until it is translucent, about 4 minutes. Remove from the heat, add the sage, salt, pepper, and arrowroot and mix well. Stir in the milk and pumpkin. Return the pan to the heat and cook, stirring constantly, until the mixture thickens, about 5 minutes. Remove the pan from the heat and let the mixture cool for just a few minutes. Add the egg yolks one at a time, stirring well after each addition. In a separate clean bowl, beat the egg whites until they are stiff. Fold 1/3 of the egg whites into the pumpkin mixture, and then fold in the remaining egg whites. Spoon the mixture into the prepared ramekins. Bake for 20 minutes, or until the soufflés are puffed and their middles are set. Serve immediately.

Take a mouth-watering bite of our scrumptious Apple-Cinnamon Cake Bars. This delicious hand-held dessert is perfect for any time of year. Indulge your sweet and still lose weight on the Fast Metabolism Diet.

Sweet fruits and whole grains, like the berries and oats found in this yummy smoothie, stimulate the endorphins in the brain and flood the body with very easily accessible nutrients, making Phase 1 seductive and nurturing all at the same time. Phase 1 | Serves 1 Prep time: 2 minutes | Total time: 5 minutes Ingredients 1/4 cup dry steel-cut oats (1/2 old-fashioned oats)1 cup frozen berries1/2 cup ice cubes1 packet steviaGround 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.

See Aimee Cook easy weeknight meals and other tasty treats!

Hello and Happy New Year! My New Year’s resolution is all about getting healthier. After doing some research and reading, I decided to try the 28 day Fast Metabolism Diet by Haylie Pomroy. It’s medically sound, and many people have gotten off major medications and lost weight just by healing their metabolism on this diet. […]

Craving a classic Italian dish on The Fast Metabolism Diet? No problem! I'm going to show you how to make this delicious Phase 1 Spaghetti and Meat Sauce dinner. This would also work in Phase 3, but you would have to add a healthy fat somewhere. I am not really a measurement kind of gal when I cook, so I don't have exact amounts, but this meal could easily feed up to 4 people. Ingredients: Brown Rice Spaghetti or Fusilli Organic ground beef, turkey, or bison 1 can of organic tomato sauce 1/2 onion 1-2 tsp basil 1-2 tsp oregano 1-2 cloves garlic (I like a lot of garlic) Salt/Pepper to taste Optional Spaghetti Squash (This would be an excellent addition to add more veggies) 1/4 cup Olive oil (If on Phase 3) Directions: Start by chopping the onion. Using a small sauce pan, saute the onion for about 5-10 minutes. Add the tomato sauce, garlic, basil, oregano, salt and pepper. If you are on Phase 3, add the olive oil in the sauce. Mix everything together well and let simmer together to get all the flavors mixed. Next, brown the beef and cook the pasta. If you are adding spaghetti squash, you will want to cook it before hand. Here is a post I did on cooking spaghetti squash if it is new to you. When the beef is browned, pour it into the sauce and mix together. Pour meat sauce over the pasta and top with a dash of basil. I love love LOVED this dish! It fit the requirements for dinner Phase 1 with a grain, vegetable, and protein. It seriously didn't taste any different from when I used to make spaghetti with Prego and regular pasta. In fact, I think it was better since everything was so fresh and I know what all the ingredients were. I have made this with brown rice spaghetti and brown rice fusilli. I liked them both, but the fusilli was a little easier to eat and held the sauce a little better. Here is a picture of the fusilli and the meat was not mixed in with the sauce. This would be a yummy casserole if you were going to cook for a bigger group.

Steel Cut oatmeal is a delicious and nutrient rich breakfast food, and a must have for the Fast Metabolism diet-of which I have bravely taken on this month! The challenge with Steel Cut oatmeal is that it takes time. So enter the slow cooker! Make a giant batch during the day or while you sleep. […]

How are you doing on your New Year’s resolution? I hope you have stuck with it! Lord knows it’s not easy. This week, with the Girl Scout cookie delivery, it is really hard to stay on track with the Fast Metabolism Diet. The weekends are especially hard, because your life is not on a regimented […]

Fluffy pancakes perfect for Phase 1 and Phase 3 of the Fast Metabolism Diet. Top these off with berries of your choice for a delicious and hearty breakfast.

Phase 3 | Serves 4 | Prep time: 20 minutes | Total time: 50 minutes Ingredients 2 sweet potatoes 2 tablespoons coconut oil 1 pound nitrate-free turkey breakfast sausage 1/2 cup chopped shallot 1 tablespoon fresh sage, chopped 1/2 teaspoon paprika 4 cups Tuscan kale, ribs removed and thinly sliced 2 cups cooked quinoa Sea salt and coarsely ground black pepper, to taste Directions Preheat the oven to 400 degrees. Scrub the sweet potatoes, and pierce them a few times with a knife or fork. Place them on the oven rack with a cookie sheet on the rack below them to catch any drips. Roast for about 45 minutes or until soft and tender. Cool almost completely, and chop into small bites. While the sweet potatoes are roasting, heat a skillet over medium heat and add the coconut oil. Saute the sausage with the shallots, sage, and paprika just until the sausage is no longer pink, crumbling the sausage with a spoon. Stir in the kale, cover and cook until the kale starts to wilt about 3 minutes. Toss the sweet potatoes and quinoa together with the kale mixture, and season with salt and pepper. Cook together in the skillet for about a minute and serve warm. Love this recipe? There are hundreds more available to Members of HayliePomroy.com! If you’re not a Member, learn more and join now!

Vitamin C in veggies like bell peppers helps the body convert glucose into energy, one of the primary goals of Phase 1 on The Fast Metabolism Diet. Phase 1 | Serves 8 Prep time: 15 minutes | Total time: 35 minutes INGREDIENTS 2 pounds lean ground beef1 large onion, diced2 stalks celery, diced3 cloves garlic, minced5 cups beef broth, plus more as needed14.5-ounce can diced tomatoes4 carrots, peeled and sliced1 yellow bell pepper, seeded and diced1 red bell pepper, seeded and diced1 green bell pepper, seeded and diced3 tablespoons tomato paste2 tablespoons chopped fresh parsley1/2 teaspoon sea salt1/2 teaspoon black pepper1/2 teaspoon dried oregano1/4 teaspoon cayenne pepper1 1/3 cups quick barley DIRECTIONS In a large pot over medium-high heat, brown the meat with the onion, celery, and garlic. Stir in the next 12 ingredients (everything except the barley). Bring to a boil, reduce the heat, cover, and simmer for 10 minutes. Stir in the barley, and simmer 10 minutes more. This makes a thick soup; if you’d like it to be more “soupy,” add 1 to 2 cups more broth and heat through. Taste and add more salt and pepper if needed, and serve. For a complete grain serving on Phase 1, please serve with an additional 4 slices (1/2 slice per serving) of your favorite Phase 1 grain.

We are now preparing your Phase 2 menu! In Phase 1, we were targeting your adrenals with carbohydrate-rich foods, and fruits high in natural sugar. In Phase 2, we cut those out completely and focus on lean proteins and alkalizing vegetables that will build muscle and stimulate your liver. The more muscle you build, the more food you can consume down the road. Breakfast – (Protein, Veggie) Spinach and Mushroom Scramble Serves 1 | Prep time: 5 minutes | Total time: 10 minutes Ingredients 4 slices turkey bacon, diced 1/2 cup sliced mushrooms 1 1/2 cups chopped spinach 1/4 cup diced onion 2 tablespoons organic vegetable broth Sea salt and black pepper to taste Directions Heat a large skillet over medium heat and when hot, cook the ingredients for about 5 minutes until the onion is soft and the bacon cooked. Serve immediately. *Tip: I love this meal so much that I’ve been known to double the portion, have one for breakfast, and split the second over two Phase 2 snacks (remember, your portions for protein is half the size for snacks). Snack – (Protein) Turkish Roasted Red Pepper Eggs Serves 3 | Prep Time: 15 minutes | Total Time: 35 minutes Ingredients 1 large red bell pepper, stem, and seeds removed ½ teaspoon balsamic vinegar ½ teaspoon ground cumin 1 teaspoon sweet paprika ¼ teaspoon freshly ground black pepper Pinch cayenne pepper ¼ teaspoon sea salt 6 hard-boiled eggs, halved, yolks removed Minced fresh parsley Directions Preheat the broiler to high. Cut the red pepper lengthwise into quarters. Place them skin-side-up on a foil-lined baking sheet. Broil for 8 to 10 minutes, checking often, until the skins are completely blistered and mostly blackened. Remove the baking sheet from the oven, fold the aluminum foil around the peppers to seal tightly, and let the peppers steam for 20 minutes. When they’re cool enough to handle, slip the skins off of the peppers and place themin a food processor with the balsamic vinegar, spices, and salt. Pulse until everything issmooth. Taste and adjust the seasonings if needed. Stuff the filling into the egg white halves, sprinkle with minced fresh parsley, and serve. Lunch – (Protein, Veggie) Steak Stir-Fry Serves 2 | Prep time: 10 minutes | Total time: 10 minutes Instructions: 2 packs shirataki rice 8 ounces strip steak, thinly sliced across the grain 2 teaspoons grated ginger 1 teaspoon minced garlic 1 teaspoon arrowroot 1/4 teaspoon crushed red pepper flakes 1 red bell pepper, cut into strips 10 asparagus stalks, tough ends trimmed, cut into bite-size pieces 3 tablespoons chicken or beef broth 1 tablespoon tamari Directions: Prepare the shirataki rice according to the package instructions, and cover to keep warm. Combine the steak with the ginger, garlic, arrowroot, and crushed red pepper flakes. Stir-fry over medium-high heat in a nonstick skillet, just until the steak is no longer pink outside (about 1 to 1 1/2 minutes). Scrape the contents of the skillet into a bowl, and set aside. Add the red bell pepper and asparagus to the skillet, and stir-fry 1 minute. Stir in the broth, tamari, and beef (with any accumulated juices), and stir-fry 30 seconds so the sauce can thicken. Serve immediately over shirataki rice. Snack – (Protein) Lettuce Wraps with Smoked Salmon Serves 4 as a snack | Prep time: 10 minutes | Total time: 40 minutes Ingredients 1 large cucumber 1/3 cup thinly sliced shallots 2 thinly sliced jalapeños, red or green 2 tablespoons fresh lime juice 1 tablespoon tamari 12 ounces nitrate-free smoked salmon fillets, broken into bite-size pieces Bibb or romaine lettuce leaves, for wrapping 2/3 cup whole fresh mint leaves 2/3 cup small whole fresh basil leaves Directions Using a vegetable peeler, shave the cucumber lengthwise into thin ribbons. Place them in a large bowl with the shallots, jalapenos, lime juice, and tamari. Let marinate 30 minutes at room temperature. Add the smoked salmon to the cucumber mixture and toss to blend. Scoop the mixture into lettuce leaves and top with mint and basil. Dinner – (Protein, Veggie) Slow-Cooker Pork Roast with Pepperoncini Serves 8 | Prep time: 10 minutes | Cook time: 6-8 hours on low Ingredients 2 pounds boneless pork roast 1 cup minced pepperoncini peppers 1 cup pepperoncini juice 1 tsp, black pepper ½ tsp. sea salt ¼ tsp. dried oregano ¼ tsp. dried basil 1/8 tsp. dried rosemary 1/8 tsp. dry mustard, such as Colemans 6 cups chopped broccoli, spinach, or asparagus Directions Place all the ingredients except the vegetables in a slow cooker. Simmer on low for 6 to 8 hours or on high for 4 to 5 hours. Serve with the steamed broccoli, spinach, or asparagus.

We are now preparing your Phase 2 menu! In Phase 1, we were targeting your adrenals with carbohydrate-rich foods, and fruits high in natural sugar. In Phase 2, we cut those out completely and focus on lean proteins and alkalizing vegetables that will build muscle and stimulate your liver. The more muscle you build, the more food you can consume down the road. Breakfast – (Protein, Veggie) Spinach and Mushroom Scramble Serves 1 | Prep time: 5 minutes | Total time: 10 minutes Ingredients 4 slices turkey bacon, diced 1/2 cup sliced mushrooms 1 1/2 cups chopped spinach 1/4 cup diced onion 2 tablespoons organic vegetable broth Sea salt and black pepper to taste Directions Heat a large skillet over medium heat and when hot, cook the ingredients for about 5 minutes until the onion is soft and the bacon cooked. Serve immediately. *Tip: I love this meal so much that I’ve been known to double the portion, have one for breakfast, and split the second over two Phase 2 snacks (remember, your portions for protein is half the size for snacks). Snack – (Protein) Turkish Roasted Red Pepper Eggs Serves 3 | Prep Time: 15 minutes | Total Time: 35 minutes Ingredients 1 large red bell pepper, stem, and seeds removed ½ teaspoon balsamic vinegar ½ teaspoon ground cumin 1 teaspoon sweet paprika ¼ teaspoon freshly ground black pepper Pinch cayenne pepper ¼ teaspoon sea salt 6 hard-boiled eggs, halved, yolks removed Minced fresh parsley Directions Preheat the broiler to high. Cut the red pepper lengthwise into quarters. Place them skin-side-up on a foil-lined baking sheet. Broil for 8 to 10 minutes, checking often, until the skins are completely blistered and mostly blackened. Remove the baking sheet from the oven, fold the aluminum foil around the peppers to seal tightly, and let the peppers steam for 20 minutes. When they’re cool enough to handle, slip the skins off of the peppers and place themin a food processor with the balsamic vinegar, spices, and salt. Pulse until everything issmooth. Taste and adjust the seasonings if needed. Stuff the filling into the egg white halves, sprinkle with minced fresh parsley, and serve. Lunch – (Protein, Veggie) Steak Stir-Fry Serves 2 | Prep time: 10 minutes | Total time: 10 minutes Instructions: 2 packs shirataki rice 8 ounces strip steak, thinly sliced across the grain 2 teaspoons grated ginger 1 teaspoon minced garlic 1 teaspoon arrowroot 1/4 teaspoon crushed red pepper flakes 1 red bell pepper, cut into strips 10 asparagus stalks, tough ends trimmed, cut into bite-size pieces 3 tablespoons chicken or beef broth 1 tablespoon tamari Directions: Prepare the shirataki rice according to the package instructions, and cover to keep warm. Combine the steak with the ginger, garlic, arrowroot, and crushed red pepper flakes. Stir-fry over medium-high heat in a nonstick skillet, just until the steak is no longer pink outside (about 1 to 1 1/2 minutes). Scrape the contents of the skillet into a bowl, and set aside. Add the red bell pepper and asparagus to the skillet, and stir-fry 1 minute. Stir in the broth, tamari, and beef (with any accumulated juices), and stir-fry 30 seconds so the sauce can thicken. Serve immediately over shirataki rice. Snack – (Protein) Lettuce Wraps with Smoked Salmon Serves 4 as a snack | Prep time: 10 minutes | Total time: 40 minutes Ingredients 1 large cucumber 1/3 cup thinly sliced shallots 2 thinly sliced jalapeños, red or green 2 tablespoons fresh lime juice 1 tablespoon tamari 12 ounces nitrate-free smoked salmon fillets, broken into bite-size pieces Bibb or romaine lettuce leaves, for wrapping 2/3 cup whole fresh mint leaves 2/3 cup small whole fresh basil leaves Directions Using a vegetable peeler, shave the cucumber lengthwise into thin ribbons. Place them in a large bowl with the shallots, jalapenos, lime juice, and tamari. Let marinate 30 minutes at room temperature. Add the smoked salmon to the cucumber mixture and toss to blend. Scoop the mixture into lettuce leaves and top with mint and basil. Dinner – (Protein, Veggie) Slow-Cooker Pork Roast with Pepperoncini Serves 8 | Prep time: 10 minutes | Cook time: 6-8 hours on low Ingredients 2 pounds boneless pork roast 1 cup minced pepperoncini peppers 1 cup pepperoncini juice 1 tsp, black pepper ½ tsp. sea salt ¼ tsp. dried oregano ¼ tsp. dried basil 1/8 tsp. dried rosemary 1/8 tsp. dry mustard, such as Colemans 6 cups chopped broccoli, spinach, or asparagus Directions Place all the ingredients except the vegetables in a slow cooker. Simmer on low for 6 to 8 hours or on high for 4 to 5 hours. Serve with the steamed broccoli, spinach, or asparagus.

You will definitely want to make up a big batch of these flavorful Fava, Spinach, and Quinoa Cakes. They come together fast and reheat beautifully. Plus, the ingredients are protein-packed to help you stay energized, and best of all, satisfied!Phase 1 | Serves 6Prep time: 20 minutes | Total time: 45 minutes INGREDIENTS 20 ounces frozen, chopped spinach, thawed 2 1/2 cups fresh or frozen fava beans, thawed 4 1/2 cups cooked quinoa 6 medium garlic cloves, minced 1 1/2 teaspoons fine sea salt 1 1/2 teaspoons ground cumin 1 1/2 teaspoons ground coriander 3/4 teaspoon smoked paprika 1/2 teaspoon ground turmeric 1/4 teaspoon freshly ground black pepper 4 egg whites Lemon wedges to serve DIRECTIONS Preheat oven to 400 degrees. Squeeze out as much water as possible from the spinach and place in a large mixing bowl. Bring a medium pot of salted water to a boil. Add the fava beans and cook for 3 minutes. Drain them and place them in the bowl of a food processor, pulsing until coarse puree forms. Add to the mixing bowl with the spinach. Stir in the next 8 ingredients (quinoa through pepper). Stir in the egg whites until well combined. Form into 12 patties and place on a parchment-lined baking sheet. Bake for 20 minutes. Flip and bake for another 5 minutes. Sprinkle with a little more sea salt and fresh black pepper, and serve with lemon wedges.

Phase 3 | Serves 1 Prep time: 5 minutes | Total time: 5 minutes Ingredients 1/2 cup lightly packed kale leaves, stems removed1 cup blueberries, fresh or frozen1 tablespoon almond butter3/4 cup almond milk1/8 teaspoon cinnamon10 drops Metabolism Sweet or liquid stevia1/2 cup ice cubes Directions Put all of the ingredients into a blender except for the ice. Pulse to blend. Add the ice and blend completely.

Hard-boiled egg whites are the secret to this non-dairy creamy dressing. This basic dressing works well with all kinds of herbs. Just pick some!

Spices like cinnamon, ginger, and nutmeg–which you find in this delicious recipe–are so great for digestion and contain anti-inflammatory properties. Don't forget that you can add as much delicious spice as you want to customize this recipe to your tastes! Phase 1 | Serves 2Prep time: 10 minutes | Total time: 30 minutes INGREDIENTS 1 small sweet potato, peeled and cut into small cubes 2 tablespoons rice milk 10 drops of liquid stevia, or to taste 1/4 teaspoon baking soda 1/2 teaspoon cinnamon Dash of ginger Dash of nutmeg Dash of sea salt 2 large egg whites DIRECTIONS Place the sweet potato in a bowl with 2 tablespoons of water, cover with plastic wrap (leaving a small vent hole), and cook in the microwave for about 5 minutes, until the potato is very soft (you could steam the sweet potato in a pot on the stove, if you prefer). Mash the sweet potato well with a fork. Add the rice milk, stevia, baking soda, spices, and salt and mash until smooth. In a bowl, whisk the eggs (or beat them with an electric mixer) until frothy. Fold the egg whites into the sweet potato mixture. Heat a nonstick skillet over low heat. Drop batter by spoonfuls into the skillet, making a pancake shape. Cook until browned on both sides, and serve.

This has been a crazy week for me. I haven't been feeling to great due to my eating choices over the weekend. My body aches and my elbows i...

This recipe is awesome for fresh halibut - fresh herbs, lemon and dill spice the fish without overpowering the taste while remaining healthy and satisfying!

With the Tuna Trio yesterday, I’m kinda tuna’d out. So I thought this recipe would be a nice change of pace. This is one of Baby Lady’s favorite recipes and she will be happy I po…

This is my collection of healthy recipes that are family friendly, tasty, easy and fun! All are SUGAR FREE, I use healthy fats, easy to digest grains and lots of veggies. Most recipes fit into eating plans written by Haylie Pomroy- The Fast Metabolism Diet Plan, Metabolism Revolution, Food Rx Plans and Burn plans. I did not write these plans, I do not own the plans. These are my recipes I use for those plans. Of course, you don't have to be on a plan to eat these yummy recipes!

I have been on a mission to make FMD sourdough bread for a while now. I started my starter, but I ran out of sprouted wheat flour. I got more flour, then had the starter in too warm of a spot so it molded. Then I tried again and forgot about it, because, life. Again, it molded. So I tried yet AGAIN, with a promise to myself that I would be diligent and mindful, because I want this to work! The starter takes about 7-14 days to be ready, but longer is better. You do need to be diligent. Set a calendar reminder on your phone. Sprouted wheat flour is more finicky than white flour. White flour will wait a few days for you to pay attention to it, whereas sprouted wheat demands your attention and love and care much more frequently. It is fickle and will turn bad on you the moment it thinks you have abandoned it. But love it, name it, talk to it. Nurture it. And it will love you back. You can search the internet for starters and how to do them. You will find many posts about precise measurements, or weights and exact timing (as in the all the times are listed as a schedule) but I am not that type of baker. If I had my dream job of a boulangerie in Paris, making croissants, and pastries, I would be that precise. Alas, I am a home baker in middle TN and I am more loose and free. This bread is not a traditional sourdough bread because I use a bit of yeast and the egg whites. Sprouted Wheat Flour is tricky to work with sometimes. This bread has a nice tang to it. It is super moist, stays fresh longer, and the flavor gets stronger as time goes on. And it is easy to make- once your starter is ready. While you can use my flour mixes to make the bread, the starter needs to be made with sprouted wheat flour. I have not tried any gluten free flours to make starter. I did attempt to use my mix to make the starter, and it molded very quickly. Some basics about starters- do not use any metal in the mixing, measuring, storing use filtered water, or bottled water. Keep chlorine away from this keep in a warm spot- the top of the fridge is perfect. Anything warmer and you need to attend more frequently. Anything colder and it will take longer to grow do not cover tightly. You are capturing wild yeast so you need some air flow. set a daily reminder on your phone to feed it Once your starter is ready, you can keep it in the fridge and feed it less often- every few days. You can also dry a starter- spread on silicone mat and let dry. Break into flakes, store in airtight container. When you are ready to bake, a couple of days in advance, add some water, fresh flour, and feed it a couple of times a day until baking day. Here is what you need for the starter Quart glass jar or equivalent Plastic measuring cups Plastic stirring devices Metal ring for the jar (it does not touch the starter) or rubber band Coffee filter, scrap of clean muslin or thin dish towel Filtered water or spring water Sprouted wheat flour, or spelt **note: if your starter ever gets mold on it, you can either pour off the liquid and keep what is on the bottom of the jar. You will want to feed this 2x 12 hours apart before using to bake with** First day: 1/4 cup filtered/spring water 1/4 cup sprouted wheat flour Put into jar, stir well. Cover with cloth or filter and hold it down with metal ring or rubber band. Place jar on top of fridge or on counter in draft free area. Second day: Stir the starter. Discard half. You can compost this. I will have recipes later for using the discard. Add 2T flour, and 2T water. Stir, cover. put it on top of fridge. Third day through day 7-ish: Repeat day 2- discarding half and adding water and flour, in equal amounts. If the jar starts to get crusty, transfer to clean jar. Day 8- or day before baking day: If the starter starts to smell yeasty, you are good to go ahead. If not, continue to feed daily as above. You should see bubbles in your starter 6-12 hours after feeding it and it should have doubled in size. I keep a rubber band on the jar to mark the level after feeding so I can see how far it rises. When you are done baking, if you have left over starter, feed it, put in fridge. You can feed 1 tablespoon of starter with 1 tablespoon of flour and water to keep from discarding so much. The feeding before baking day, feed with at least 1/4 cup flour and 1/4 cup water. Every few days, feed it again with equal parts of water and flour after a discard of half. Here is my video on making the bread https://youtu.be/d6CoSVPlEjs To make the bread- Use this recipe Sprouted Wheat Bread and make the following adjustments: Use 1 tsp yeast (omit if your starter is super strong) Add 1 1/2 cups of starter to the water and yeast. Add 1/2 cup additional flour to the amount in the recipe. Stir, pour, rise and bake as instructed in the recipe.

It took me a long while to make puttanesca – that feisty Italian tomato sauce packed with briny, sharp, spicy, fishy flavors. I confess it was the anchovies. While I don’t mind anchovie…

Chicken Sausage with Brown Rice Fusilli Phase1: Serves 3-4 2 cups brown rice Fusilli 12 ounces Chicken sausage 2 cups cubed zucchini 1 cup broccoli florets 1/4 cup minced red onion 1 Tablespoon crushed garlic 1/4 teaspoon sea salt 1/8 teaspoon black pepper Prepare pasta according to package. Strain and rinse. Set aside. Cut sausage into 1-inch pieces. In a large nonstick skillet, heat 1 tablespoon of water. Sauté the onion, sausage and garlic until slightly browned. Incorporate the zucchini, broccoli, salt and pepper and cook until veggies are crisp-tender, about 5 minutes. Add the pasta to the skillet and toss until warmed through. This is my favorite meal so far from The Fast Metabolism Diet book. I was surprised how much flavor it had without oils or sauces. The onion and zucchini paired so well with the chicken sausage, and the brown rice fusilli was so yummy. I didn't have broccoli on hand when I first made the recipe, so I just doubled up on the onion and zucchini. This was a meal my family loved too.

Phase 1 and Phase 3 | Makes 16 browniesPrep time: 15 minutes | Total time: 30 minutes Ingredients 2 large whole eggs (Phase 3) or 4 egg whites (for Phase 1) ¼ cup raw cacao powder ½ cup xylitol 2 teaspoon vanilla extract ½ teaspoon baking powder 1 cup Fast Metabolism Baking Mix Directions Preheat oven to 350 degrees F In a medium-sized bowl, whisk eggs together with vanilla, xylitol, and cacao until well blended. In a separate medium-sized bowl, whisk the baking powder into the Baking Mix. Add the dry ingredients to the egg mixture and stir until blended. Spoon into an 8” x 8” nonstick baking pan (or line a pan with parchment paper). Bake 14-16 minutes. Check with a toothpick for doneness. Cut into 2” x 2” squares. For Phase 1, 8 brownies is a grain portion. For Phase 3, 4 brownies are a grain portion.