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Homemade Mexican Black Beans

black beans

Are you looking for a Mexican style recipe to start your fast metabolism diet week? This Mexican Black Beans Phase 1 recipe will surely make you think that you’re at a high-class Mexican restaurant! Get the ingredients ready, and prepare to be amazed! Let’s get cooking!

Ingredients:

  • 1 lb of black beans
  • 1 tablespoon of cumin
  • 1 tablespoon of chili powder
  • 2 cups of fresh tomatoes(chopped) or 14.5-ounce of tomatoes(diced)
  • 6 cups of chicken broth
  • 6 cloves of smashed and chopped garlic

Directions:

1. Soak the black beans overnight.

Tip: If you are in a hurry and don’t have the time to soak the beans throughout the night, you may use the method below.

  1. Put the black beans in a large pot covered with water.
  2. Boil it for about 10 minutes.
  3. Turn off the stove and cover the pot.
  4. Let the beans cool down for approximately 1 hour.

2. Drain out the water.

3. Put the black beans into a 6-quart slow cooker.

4. Add the smashed and chopped garlic together with tomatoes, 1 tablespoon of chili powder and 1 tablespoon of cumin.

5.Stir it well to completely mix all the ingredients.

6.Add in 6 cups of chicken broth.

7. Cover the slow cooker and let it cook on low heat for about 8 hours.

Note: The duration depends on the altitude of your area. If you’re in a high altitude area, it may take longer than 8 hours for the beans to be cooked.

8. Ready to serve.

Makes about 8-10 servings.

Turkey Bacon with warm green beans

turkey bacon with green beans

Aside from being the star in almost all American gatherings, Turkey meat is one healthy food that will make an enjoyable Phase 2 exercise. What better way to make it even tastier and healthier than adding it with a touch of freshly picked green beans? In this way, you will be able to get the full benefits of a high-protein diet from Turkey meat combined with vitamins and nutrients from green beans. This dish can perfectly be reheated the next day for the whole family to share.

Ingredients

  • 1 ½ pounds fresh green beans, washed and ends trimmed
  • 6 slices of fried or baked Turkey bacon
  • 1 small finely sliced onion
  • ⅓ cup vinegar
  • ⅓ cup xylitol
  • 1 teaspoon sea salt
  • ½ teaspoon pepper

Procedure:

  1. Put green beans inside a large pot of water. Boil for about 8-10 minutes until crisp tender then drain water.
  2. While cooking the green beans, combine vinegar, xylitol, salt & pepper in small bowl and whisk to combine.
  3. Prepare a plate lined with paper towel and put the baked (or fried) Turkey bacon to cool for a while. Save some bacon crumblings.
  4. Crumble bacon into a small bowl. Reserve some for garnish.
  5. Cook diced onion and bacon drippings in the skillet over medium heat for 3 minutes.
  6. Add green beans onto the skillet. Gradually pour dressing over the beans and mix.
  7. Reduce the heat then add the crumbled bacon. Stir gently and simmer for 3 to 4 minutes.
  8. Top with a sprinkle of reserved crumbled bacon then serve.

Makes: 4-6 servings

Load up Your Fast Metabolism Diet with Beans to Effectively Lose Weight

If you are doing the fast metabolism diet and is a vegetarian/vegan, beans, legumes, and lentils definitely top your list as your protein source buddy. It has been our alternative source of protein and a substitute in cooking meat recipes. But you must not underestimate the power of beans when it comes to our nutrition as it is surprisingly healthy and nutritious. Nutritionists encourage everyone, vegan or not, to eat and load up their diet with beans, legumes, and lentils because of its notable benefits in our body.

LOAD UP YOUR FAST METABOLISM DIET WITH BEANS!

Still not convinced? Here are the 5 reasons why you should start loading up your meal map with beans.

1. It is rich in fibers and major nutrients

All beans are rich in fiber that helps you keep feeling full until your next meal. Not just with any types of fiber, but it is rich in insoluble fiber and contains folate that protects your mental and heart health, it is good for protecting your body against heart diseases. If you are pregnant, beans help protect your unborn child from birth defects. Aside from that, beans are also high in magnesium, potassium, phosphorus, and calcium.

beans

2. It is loaded with different amino acids

Beans are rich in 20 amino acids like lysine, in which it scavenges fat, leaving you looking lean and fit. The building blocks of amino acids found in beans paved a great way in making an alternative source for meat.

beans

3. It can help you regulate your blood sugar.

Because beans are complex carbohydrates and are rich in fiber, its content quickly fills your stomach and slows down the rise of your blood sugar level. This helps you stabilize your blood sugar while fending off your hunger and giving you a steady supply of energy.

4. It is a versatile food

Beans are versatile and highly adaptable when cooked as food. Main dish, side dish, salad, appetizer, or a snack, you name it, beans are very easy to incorporate into your foods and their rich flavors add to the delicious taste of your recipes.

Lastly,

5. It is affordable

Beans are the least expensive source of protein, whether organic or not, so if you wanted to stay loyal and organic throughout the diet without hurting your budget, you might want to start incorporating beans more in your diet than purchasing expensive organic meat!

So there, the stated benefits of beans will give you more reasons to love the veggie. If you are convinced to have it often before, then look for bean recipes here.

Shrimp with White Beans and Cashew Cheese – Phase 3

Shrimp with White Beans and Cashew Cheese is a Tuscan-inspired stew recipe that will make a perfect romantic supper for two, though it can easily be doubled.

Shrimp with White Beans and Cashew Cheese - Phase 3

You can also enjoy its leftovers with a piece of sprouted grain bread to serve as your healthy snack. Chop the fresh fennel fronds and stir a little into the shrimp mixture, top a fresh salad, or make a pesto.

Ingredients:

  • 1 tablespoon olive oil
  • 1 teaspoon finely chopped garlic
  • 1 cup finely chopped fennel bulb
  • 1/2 cup finely chopped onion
  • 1 teaspoon chopped fresh oregano
  • 1 cup chopped  tomato
  • 3/4 cup unsalted chicken stock
  • 1 (14.5-ounce) can unsalted cannellini beans, rinsed and drained
  • 1 bay leaf
  • 8 ounces medium shrimp, peeled and deveined
  • 2 tablespoons finely chopped fresh parsley
  • 1/4 teaspoon freshly ground black pepper
  • 1 ounce crumbled Cashew cheese (about 1/4 cup)

Directions: 

  1. Heat a large saucepan over medium heat. Add oil; swirl to coat. Add garlic; sauté 30 seconds or until fragrant.
  2. Add fennel, onion, and oregano; sauté 5 minutes or until lightly browned. Add tomato; cook 2 minutes. Add stock, beans, and bay leaf. Reduce heat to low; cover and simmer 10 minutes.
  3. Gently stir in shrimp; cook 2 minutes or until shrimp are done. Remove bay leaf; discard. Stir in parsley and pepper. Sprinkle cashew cheese over top.
  4. Serve and enjoy eating!

Fast Metabolism Diet Phase 1: Lunch, White Bean Wrap & Snack, Frozen Fruit Kebab

PHASE 1: Lunch, White Bean Wrap
 White Bean Wrap Recipe
INGREDIENTS:
  • 2 (15.5 ounce) cans BUSH’S® Reduced Sodium Cannellini Beans, drained
  • 2 small tomatoes, diced
  • 3-4 fresh basil leaves, finely chopped
  • 1 clove garlic, minced
  • 1 lemon, juiced
  • ⅓ cup shredded Parmesan cheese
  • salt and pepper to taste
  • 4 tortillas/wraps
INSTRUCTIONS:
  1. Place half the beans in a medium bowl; mash gently with a potato masher or the back of a fork. Stir in remaining whole beans, tomatoes, basil, garlic, lemon juice, and cheese. Salt and pepper to taste.
  2. Spread on the wrap and roll up.

PHASE 1: Snack, Frozen Fruit Kebab

Frozen_fruit_kabobs-1

INGREDIENTS:

  • 4 cups mixed fruit: Strawberries, blueberries, blackberries, pineapple, kiwi

INSTRUCTIONS:

  1. 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).

 

Source: She Wears Many Hats, Haylie Pomroy

10 Healthy Foods That Can Help You Lose Weight

A lot of health problems cannot be easily seen physically, but obesity is not one of them; it cannot be concealed. And it doesn’t just happen overnight.

While weight gain can be a good thing, like any other stuff in the world, too much of something always bring bad results.

Too much weight means more body fat and it can cause various health risks such as diabetes, heart disease, and high blood pressure.

To help with this, below is a list of healthy foods that can help anyone maintain or lose some weight:

1. Green Tea– this gives the body a steady supply of energy and antioxidants that help the body shed weight and prevent them from coming back.

2. Yogurt– abundant of proteins, calcium, and probiotics. Researchers conclude that when probiotic yogurt is added to a low-calorie diet, it can help improve weight reduction in obese individuals.

3. Oatmeal– favorite breakfast food, rich in fiber which can accelerate weight loss and help improve liver function.

4. Avocado– a flavorful superfood that stores monounsaturated fiber that improves metabolism and helps you lose weight.

5. Barley– like oats, barley contains fibers that absorb water to create a thick gel which slows down digestion. According to studies, adding 14 grams of fiber per day can decrease calorie intake by 10%.

6. Almonds– belly fat is no match for almonds. These delicious protein-rich nuts can eat away at fat, especially in women.

7. Blueberries– low-fat blueberries are belly-busting fruits which can also satisfy a sweet tooth. Their phytonutrients target the genes that regulate fat and glucose metabolism.

8. Miso– a soup base derived from fermented soy, and is a depository of probiotics.

9. Beans– a wide assortment of beans can have a big impact in helping weight loss and blood sugar levels. Beans also help dissolve stubborn belly fat. Chickpeas, red beans, and whole peas can also cleanse the colon and slow down digestion.

10. Sauerkraut– contains a wealth of healthy gut bacteria and enzymes to improve digestion and nutrient absorption. It can also reduce inflammation, improve cravings and balance stomach acids.

 

Source: Natural Cures

 

 

 

 

Crab and Avocado Salad

Crfab and Avocado Salad

Crab meat has long been considered to one of the most likable meats in the world. However, little do we know that it also has numerous healthy and nutritious content which prevents the development of many diseases including cancer. It is also low in fat and is a very digestible food good for those who are at the 3rd and last phase of the Fast Metabolism Diet Program. Mix with the richness and goodness of avocado fruit, what more can you think of a perfect salad meal?

Ingredients:

  • Kosher salt
  • 1/2 pound green beans, halved
  • 3 tablespoons Safflower mayonnaise
  • 1 to 2 tablespoons fresh lemon juice
  • 1/2 cup chopped fresh chives
  • 1/4 cup chopped fresh basil
  • 3 Sea Bass fillets, chopped
  • Freshly ground pepper
  • 1/2 pound lump or claw crabmeat
  • 1 Hass avocado, halved, pitted and diced
  • 3 romaine hearts, chopped
  • 1-pint cherry tomatoes halved

Instructions:

  1. Pour water on a saucepan and sprinkle with salt. Pour in green beans and cook until crisp-tender for about 3 to 5 minutes. Drain water from the saucepan and and run under cold water to stop the cooking.
  2. Put mayonnaise, lemon juice, chives, basil and sea bass in a blender and blend until becomes smooth. Add salt and pepper to season.
  3. Toss in the crabmeat and half of the avocado in a small bowl. Add the romaine, green beans and the remaining avocado with the remaining dressing in a large bowl.
  4. Fill each plate with the romaine salad and put tomatoes on top of each plate.
  5. Place some of the crab mixture on the center of each plate for a nice presentation.
  6. Serve and enjoy!

Ciambotta with Zucchini and Pepper

ciambotta with zucchini and pepper

This vegetable stew is a delicious and healthy vegetarian course that we turn to very often. What’s best in this meal is that we can use whatever vegetables we have in stock to make this dish more appealing. Ciambotta makes a perfect Phase 3 dinner with crusty bread. Serve it hot, but cold as the main dish during a hot summer day. The deliciousness and gluten-free of this vegetable course will complement any grilled chicken, fish and meat.

Ingredients

 

  • 2 tbsp. Of extra virgin olive oil
  • 1 large onion
  • 2 small bulbs of fennel
  • 3 clove garlic
  • 1 large red pepper
  • 1 can of whole tomatoes in juice
  • 4 medium-sized zucchini
  • 1 lb. green beans
  • salt
  • .67 c. fresh basil leaves

 

 

Instructions

 

  • In a 5 to 6 quart Dutch oven, preheat oil on medium heat until it becomes hot.
  • Gradually add onion and fennel, while stirring from time to time, and cook for up to 15 minutes until vegetables appear lightly brown and tender. 
  • Pour in garlic and pepper and cook for about 5 to 7 minutes until pepper is becomes tender-crisp.
  • Add the tomatoes (with juice), green beans, zucchini, and 1/2 teaspoon salt. Stir and break tomatoes using the side of spoon and cook on medium-high heat.
  • Reduce heat to medium-low then cover and simmer for about 25 to 30 minutes or until all vegetables are very tender.
  • Add all in except the basil. Serve and top the remianing basil.

 

 

5 Ways to Add Veggies in Your Diet Meals

WAYS to ADD VEGGIES in yourDIET MEALS

One of the factors why we are gaining weight is due to the kind of foods we are eating. I know all of us here knew that. Well, blame that to the tempting food shops around you and those owners who aim to catch your attention through the mouth-watering aroma and presentations of their foods. 😜

Anyway, kidding aside. There are actually numerous food stops that serve menus which aren’t even healthy and good for our body, especially those who are vending junk foods. In order to avoid consuming these, you’d better start munching more veggies to become strong and healthy!

To guide you attain your weight loss goal this year, here are 5 ways to add veggies in your diet meals:

1. Determine the nutritional element of the foods

You must take into consideration the nutritional makeup of the foods you’ll be eating e.g. macronutrients (protein, fat, carbs) and micronutrients (vitamins, minerals) to attain a balance diet.

If you’ve been eating lots of meats before, make it less these days and increase your vegetable intake instead. If you want to substitute meat with veggies that also consist of same micronutrients such as iron, zinc, calcium and vitamin B12, you can have the following:

(iron) whole grains, white beans, lentils, dried fruit (apricots), dark green leafy veggies (cooked spinach), olives, beans and peas, asparagus, coconut, mushroom and arugula (rocket).

(zinc) spinach, garlic, sesame seeds, cashews, cooked napa cabbage, sun-dried tomatoes, lemon grass, green peas, firewood sprouts, palm hearts, stir fried lentil sprouts, raw winged bean tubers and mushrooms.

(calcium) turnip greens, curly kale, collard greens, arugula, spinach, watercress, broccoli raab (cooked rapini), beet greens, pak choi (Chinese cabbage), okra, spring onions, leeks, cabbage, endive, broccoli, artichokes, brussels sprouts, celery, sweet potato, carrots, lettuce and parsnips.

(vitamin B12) egg, coconut milk, almond milk.

2. Experiment with fruits and veggies per week

Food experimentations can make your diet more enjoyable. It could also improve your cooking skills in making new healthy recipes. In playing out in your kitchen, you can try one veggie, fruit and other plant-based food every week.

3. Mix and match plant-based with other foods

For plant-based foods that consist of protein, we can have soy and quinoa. Since we have limited veggies that are high in protein, you can also mix and match other foods such as rice and beans, chickpeas and lentils and substitute meat with seitan or tofu to get enough protein.

4. Take small steps in substituting meats

It doesn’t mean that when you’re in a diet, you will totally remove the stocked meats in your fridge. Just simply take small steps a day until you become used to eating veggies without craving for juicy meats.

It’s also effective to create a diet meal schedule wherein you can decide to eat meat on Tuesdays and Thursdays only and skip the other days until you decide to eat it once a week or mix a small slice of meat with your veggie meal recipes.

5.  Plan ahead of time on what to eat

Make it a habit to plan your veggie recipes on weekends so you can buy the ingredients ahead of time to avoid ending up ordering unhealthy and processed foods due to your hectic schedule. If you want, you can also have a huge bowl of veggie salad divided into 3 servings, for your breakfast, lunch and dinner during Monday, Wednesday or Friday. It depends to which schedule you prefer the most that can make you feel comfortable at the same time, satisfied.

When you’re on a diet, learn to love veggies, because it’s said to be the easiest way of obtaining more antioxidants and fiber which are absolutely beneficial for your diet.

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