Read The Fast Metabolism Diet Online
Authors: Haylie Pomroy
The Fast Metabolism Diet (27 page)
I often recommend organic foods and unprocessed foods, but remember that because they aren’t filled with chemical preservatives, they don’t last as long. So when you cook something fresh, cook multiple servings and keep what you don’t eat in the freezer, in individual serving containers, marked according to phase. The freezer will become your best friend on this plan, especially if you are busy and only have
time to cook once or twice a week. Naturally preserved meats and sprouted-grain breads, in particular, should be kept frozen until the day before you’re ready to eat them to prevent spoilage, molding, and fermentation.
PHASE 2 CRASH STASH
During Phase 2, snack time is all about lean meat, and my favorite easy Crash Stash form is
jerky. However, a lot of jerky can be filled with preservatives like nitrates. While some places have nitrate-free jerky (but look out for sugar in the ingredient list; I like the Shelton’s brand), it’s also really easy to make your own. I had a client who loved jerky, so she made enough at one time for all eight days and sixteen snacks she needed for Phase 2 days. She helped me write the homemade jerky
recipe for this book, which you can find on
this page
.
My friend’s only challenge was keeping her family away from that scrumptious homemade jerky. Finally, I told her to portion it out in freezer bags, then put them in a brown paper bag in the freezer labeled “Yucky Phase 2 Snacks.” It worked! She got away with it, and now her family can’t believe how much weight she’s lost. You can do what she did, right down to the family fake-out. It’s totally worth it to have homemade jerky available for every Phase 2 snack.
Many of my clients love to wrap slices of nitrate-free deli meat around a few celery sticks, asparagus spears, or any other portable Phase 2 veggie. You can
simply buy a package of sliced roast beef or turkey, divide it into ziplock bags (about 3 to 4 thin slices per bag) with some veggies, then stash the bags in the refrigerator for easy, ready-made snack packs.
PHASE 2 BREAKFASTS
Egg White, Mushroom, and Spinach Omelet
Turkey Bacon with Celery, Sea Salt, and Lime
PHASE 2 SALADS, SANDWICHES, AND SOUPS
Roast Beef, Horseradish, and Cucumber Wrap
Roast Beef, Mustard, and Lettuce Wrap
Steak and Asparagus Lettuce Wrap
Southwestern Beef and Cabbage Soup
Phase 2 Salad Dressing and Veggie Dip
PHASE 2 MAIN COURSES
Spicy Red Pepper Fish with Lemon-Garlic Kale
Baked Cinnamon-Mustard Chicken and Lemon-Garlic Spinach
New York Strip Steak with Steamed Broccoli
PHASE 2 SNACKS
Roast Beef-Stuffed Green Chile Pepper
PHASE 2
Serves 1
1 tablespoon chopped onion
1 tablespoon chopped shallot
1 tablespoon minced garlic
1 tablespoon minced green chile pepper
½ cup chopped fresh spinach
3 egg whites (or ½ cup egg whites)
¼ teaspoon dried or 1 teaspoon fresh cilantro or parsley
¼ teaspoon crushed red pepper flakes
Pinch of sea salt
In a nonstick pan, heat a teaspoon of water and cook the onion, shallot, garlic, and chile until soft. Stir in the spinach until wilted. Mix in the egg
whites and scramble. Allow the eggs to cook until desired consistency. Sprinkle with parsley, red pepper flakes, and salt before serving.
PHASE 2
Serves 1
1 tablespoon chopped onion
1 tablespoon chopped shallot
1 tablespoon minced garlic
½ cup chopped fresh spinach
⅓ cup chopped fresh
mushrooms
3 egg whites (or ½ cup egg whites)
Pinch of sea salt
Heat the onion, shallot, and garlic in a nonstick skillet until soft. Stir in the spinach and mushrooms, cooking until the spinach wilts. Mix in the egg whites and scramble. Allow the eggs to cook until desired consistency. Sprinkle with sea salt before serving.
PHASE 2
Serves 1
4 slices nitrate-free turkey bacon (approximately 3 to 4 ounces)
2 long celery stalks
1 teaspoon lime juice
Sea salt to taste
Cook the turkey bacon in a nonstick pan or skillet for 4 minutes on one side and 3 minutes on the other. Season the celery stalks with lime juice and salt. Serve together.
PHASE 2
Serves 1
5-ounce can tuna, packed in water
3 small Persian cucumbers, finely chopped
½ cup fresh basil, cut in chiffonade
2 tablespoons finely chopped red onion
2 tablespoons lemon juice
1 tablespoon prepared mustard
Pinch of sea salt
Pinch of black pepper
1 red bell pepper, washed, halved, and cored
Drain the tuna. Put into a small mixing bowl and add the cucumbers, basil, and onion. Stir well. Fold in the lemon juice, mustard, salt, and pepper. Spoon the tuna mixture into the red pepper halves. Serve and enjoy!
PHASE 2
Serves 1
5-ounce can tuna, packed in water
3 small Persian cucumbers, chopped
½ cup basil, cut in chiffonade
2 tablespoons minced red onion
2 tablespoons lemon juice
1 tablespoon prepared mustard
Pinch of sea salt
Pinch of black pepper
2 cups chopped fresh spinach, cabbage, or kale
4–8 tablespoons Phase 2
Salad Dressing
Drain the tuna well and put in a small mixing bowl. Stir in the cucumbers, basil, onion, lemon juice, and mustard. Add salt and pepper to taste. Serve the tuna salad over a bed of spinach, cabbage, or kale. Drizzle with dressing.
PHASE 2
Serves 1
4 to 5 ounces New York strip steak
½ teaspoon minced garlic
½ teaspoon sea salt
⅛ teaspoon pepper
2 cups chopped fresh spinach
½ cup chopped cucumber
¼ cup chopped red onion
¼ cup chopped red or green chile pepper
¼ cup chopped red bell pepper
½ lime, squeezed
1 to 2 tablespoons fresh cilantro
2 to 4 tablespoons Phase 2
Salad Dressing
Preheat the broiler, and put the broiler pan in to get hot. Trim excess fat off the steak. Rub both sides of the steak with the garlic, salt, and pepper.
Place the meat in the hot broiler pan and broil to desired doneness, 7 to 15 minutes (you can butterfly or slice the steak in half if you want it well done without charring the outside).
While the steak broils, toss the spinach, cucumber, onion, chile, and bell pepper together in a large salad bowl. Top the mixture with the lime juice and cilantro. Set aside.
Slice the steak into 1½-inch strips and serve on top of the salad and veggie mix. Drizzle with dressing before serving.
PHASE 2
Serves 1
1 to 2 tablespoons prepared horseradish
2 to 3 ounces nitrate-free deli roast beef slices
1 cucumber, peeled and cut into spears
Sea salt, to taste
Spread the horseradish on the roast beef slices and wrap around the cucumber spears. Add salt. Serve and enjoy.
PHASE 2
Serves 1
2 to 3 ounces nitrate-free deli roast beef slices
1 to 2 tablespoons prepared mustard
2 to 4 large romaine leaves
Cilantro (optional)
Crushed red pepper flakes (optional)
Lime juice (optional)
Spread the mustard on top of the roast beef slices. Then wrap with the romaine leaves. Sprinkle with cilantro, red pepper flakes, or lime juice and serve.
PHASE 2
Serves 2
A 10-ounce beefsteak, cut into strips
8 asparagus spears, trimmed
½ lime, juiced
½ teaspoon minced garlic
½ teaspoon dried or 1 teaspoon fresh cilantro
½ teaspoon sea salt
¼ teaspoon black pepper
¼ teaspoon crushed red pepper flakes
Mustard or balsamic vinegar to taste
4 large romaine leaves
Preheat the broiler and put the broiler pan in the oven.
Make a foil pouch for the steak and asparagus. Whisk together the lime juice, garlic, cilantro, salt, pepper, and red pepper flakes in a small bowl. Drizzle onto the steak and asparagus. Seal the pouch. Put the foil pouch on the broiler pan and broil for 20 to 25 minutes, depending on how well done you like your steak.
Remove the pouch from the oven and carefully open, allowing the heat to escape and the meat to cool.
Pour the pouch liquid into a small bowl and toss with a little mustard or balsamic vinegar.
On a serving plate, arrange 2 romaine leaves. Spoon half the steak and asparagus mixture onto each leaf. Place the remaining 2 leaves on top, roll up, and enjoy!
Note: If you have leftovers or want to double the recipe, set aside the rest of the steak and asparagus for tomorrow’s lunch, wrap in lettuce leaves, and drizzle with Phase 2
Salad Dressing
, if desired.
PHASE 2
Serves 1
1 to 2 tablespoons prepared mustard
2 to 3 ounces nitrate-free deli sliced chicken (or turkey)
2 to 3 romaine lettuce leaves
Fresh cilantro (optional)
Crushed red pepper flakes (optional)
Lime juice (optional)
Spread the mustard on the chicken and wrap in the romaine leaves. Sprinkle with cilantro, red pepper flakes, or lime juice before serving.
PHASE 2
Serves 6 to 8 (single portion: 3 cups)
1 whole chicken or chicken parts, skin removed
1 cup chopped onion
6 to 8 garlic cloves, minced
8 cups chicken broth
8 cups chopped fresh or frozen vegetables, including cabbage, broccoli, celery, spinach, kale, asparagus, leeks, chives, and mushrooms
1 tablespoon parsley or cilantro
1 teaspoon fresh or dried rosemary
½ teaspoon fresh or dried basil
½ teaspoon fresh or dried oregano
¼ teaspoon fresh or dried thyme
1 bay leaf
Sea salt and white and black pepper
Put the chicken in a large soup pot along with the broth and 8 cups of water. Add the vegetables and herbs. Bring to a boil, then lower the heat and simmer for 1 hour.
Let cool, then remove the chicken and debone. Add chicken meat to the soup, reheat, season with salt and pepper, and serve.
KALE, AND
LEEK SOUP
PHASE 2
Serves 6 to 8
2 pounds boneless stew beef or lamb (or substitute)
4 cups (32 ounces) vegetable broth
4 cups (32 ounces) beef broth
3 cups chopped kale (ribs removed)
2 cups baby spinach
2 cups sliced fresh mushrooms
1 cup chopped leek, green and white parts
1 cup chopped celery
6 green onions, chopped (green and white parts)
¼ cup chopped red onion
1 tablespoon minced garlic
1 tablespoon sea salt
½ teaspoon ground black pepper
Brown meat, then put all ingredients in a slow cooker and cook on low for 6 to 8 hours or on high for 4 to 5 hours.
PHASE 2
Serves 6 to 8 (portion size: 3 cups)
½ cup chopped red onion
2 tablespoons minced garlic
2 pounds boneless stew beef
8-ounce can fire-roasted green chiles, diced
1 tablespoon minced cilantro
½ teaspoon crushed red pepper flakes
½ teaspoon black pepper
4 cups beef broth
4 cups vegetable broth
8 cups water
12 cups shredded green cabbage
2 tablespoons sea salt
In a large nonstick pot over medium heat, cook the onion and garlic with 2 tablespoons water until soft. Add the beef, chiles, cilantro, red pepper flakes, and pepper. Stir until the spices coat the beef.
Pour in the broths, plus 8 cups of water. Increase the heat to high. When the soup comes to a boil, reduce to medium. Add the cabbage and salt. Stirring occasionally, simmer for approximately 1 hour. Serve immediately.
Note: You can also throw everything into a slow cooker and let it cook on low for 6 to 8 hours.
PHASE 2