Archive of ‘fast metabolism diet recipes’ category

Fresh Halibut with Tomato and Orange Goodness – Phase 1

Want to start your fast metabolism diet week with a healthy fish recipe? This fresh halibut recipe is filled with the goodness of tomatoes, sweet and sour citric taste of orange that will definitely turn into your favorite fish dish!

Fresh Halibut with Tomato and Orange Goodness - Phase 1

Ingredients:

  1. medium onion, thinly sliced
  2. cup green olives, pitted and halved
  3. oranges, peeled, separated into segments, membranes removed
  4. 128-ounce can diced tomatoes, undrained
  5. teaspoon sea salt
  6. 1/4 teaspoon black pepper
  7. 1 1/2pounds halibut, skin removed, cut into 2-inch pieces
  8. 1/4 cup fresh dill, chopped

Directions:

  1. Heat your non-sticky saucepan over medium heat. Add the onion and cook until softened, for about 5 minutes.
  2. Add the olives, orange segments, and tomatoes. Cover and simmer for 10 minutes.
  3. Add the salt and pepper. Place the fish in the pan and spoon the sauce over it. Cover and simmer until cooked through, about 7 minutes.
  4. Divide the fish and sauce among individual plates and sprinkle with the dill.
  5. Enjoy eating!

 

Delicious Spicy Tuna Steak Recipe – All Phases

An easy and quick fish recipe suitable to any phase, this Spicy tuna Steak Recipe gives a delectable flavor of tuna enhanced with a mixture of spicy and citrus marinade. A great recipe idea to enjoy in your lunch or dinner.

Delicious Spicy Tuna Steak Recipe - All Phases

Ingredients:

  • 5 ounce can solid white tuna, packed in water
  • 1 large jalapeno, seeded and minced
  • 4 garlic cloves, minced
  • Juice from 2 squeezed limes
  • Sea salt and pepper to taste
  • Cilantro to garnish
  • 1 tbsp olive oil (Applicable for Phase 3 only)

Directions:

  1. Whisk together the lime juice, garlic, jalapeno, and salt & pepper. Coat tuna steaks well with it, cover, and place in refrigerator. Allow to marinate at least 30 minutes.
  2.  Heat a nonstick skillet over medium heat. You can heat olive oil if you are in Phase 3.
  3. Cook tuna steaks about 5-8 minutes on each side, or until desired level of cooking is reached.
  4. Garnish with fresh chopped cilantro and serve immediately.
  5. Enjoy eating!

 

New Study Says a Fish-Rich Diet Could Lessen the Risk of Depression

Diet has been one way or another linked to the risk of getting depression. Such that a diet rich in whole grains, fruits, vegetables and fish provide an impact. And recently, a new study suggests that for those people who eat a lot of fish are less likely to be depressed. With men reduced their risk of depression by 20% and women with 16%. But still, further studies must be met for not a single one has looked at the individual components and was able to link the connection between fish and depression risk.

IMG_0910Omega 3 fatty acids, which are found in fish, were suggested by researchers that they may alter the microstructure of brain membranes, modifying the activity of dopamine and serotonin which are neurotransmitters thought to be involved in depression. And that eating a lot of fish may be an indicator of a healthier diet that can help stave off depression for its high quality protein, vitamins and minerals.

“The association between fish consumption and risk of depression is controversial,” said Professor Dongfeng Zhang at the Medical College of Qingdao University, Shandong, China. He added that many studies have investigated the link between food consumption and depression risk. And with the recently published meta-analysis which indicates healthy dietary pattern characterized by a eating fruits, vegetables, fish and whole grains at higher consumption, has a significant correlation with a reduced risk of depression. But yet, isn’t clear which component of the dietary pattern is responsible for the protective effect.

“Fish, as an important source of n-3 polyunsaturated fatty acids (n-3 PUFAs), which may play important roles in neural structure and function, has been reported to be associated with depression in several studies,” Prof. Zhang explained, “However, others did not find an association between fish consumption and depression risk”.

In the Journal of Epidemiology & Community Health, published was a study that looked at all relevant worldwide studies printed between 2001 and 2014 that examined the link of fish consumption and depression risk. And only the European studies backed up the study.

Zhang then added that a higher fish consumption may be beneficial in the primary prevention of depression, but further studies must be done whether this association varies to the type of fish accordingly.

“The specific mechanisms require large experimental studies to confirm,” Zhang concluded.

The findings given here were based on 16 articles which include 26 studies  with 150,278 participants involved, but did not define the portion of fish to consume weekly or how it must be prepared.

Pork Tenderloin with Juicy Apples – Phase 1

A unique way to prepare your pork is to match it with apples. This Pork Tenderloin with Juicy Apples is a perfect starter!Tender Pork Chops with Juicy Apples

The apples and pork blend well together in a meal– you won’t  even need to put gravy for your pork (even for a pork roast). You can add stevia to have more sweetness and you will have a healthier version of a caramelized pork chop!

Ingredients

  • 1/4 – 1/2 pork tenderloin
  • 3 apples, sliced
  • 1 large onion, thinly sliced
  • 1/4 cup water
  • 1/3 cup apple cider vinegar
  • 1/2 tsp salt
  • 1/4 tsp pepper

Serving: 4

Instructions

  1. In a lightly greased skillet over medium heat, cook the pork tenderloin for 8 – 10 minutes on each side, or until browned
  2. Remove the pork tenderloin and set aside.
  3. Using the same skillet, combine the apples, onions and water.
  4. Return the pork tenderloin to the pan and place on top of the onion mixture.
  5. Drizzle the apple cider vinegar over the pan and season to taste with salt and pepper.
  6. Simmer, covered, for 3 – 5 minutes.
  7. Pork tenderloin are done when the internal temperature is 145 degrees F.
  8. Allow the pork to rest for 3 minutes, then serve hot.

 

Blueberry Zucchini Smoothie – Phase 3

Explore another blueberry recipe. Combined with Zucchini, it got me thinking how it would taste. But regardless, I’m sharing this because of its health benefits like healthy fats, it would also add some thrill to your menu. Try this rich-filling and refreshing Blueberry Zucchini smoothie.

Blueberry Zucchini Smoothie

This smoothie is a great source of fiber, manganese, antioxidants and other vitamins that adds more amazing combination in this blended creation.

Ingredients

Serves: 1

Toppings

  • 1 tbs almond butter
  • 1 tbs wild blueberries

Directions

Blend all of the ingredients until smooth. Top with almond butter and wild blueberries.

Delectable Blueberry Dark Chocolate – Phase 3

Most of us would crave for some desserts while on the diet. Don’t feel guilty when you are feeling this because that’s completely normal!  Here’s some bittersweet dessert to brighten up your day! Get your dose of chocolates using this simple recipe!

This chooey yummy Blueberry Dark Chocolates in Phase 3 is blended with blueberry’s juiciness and the bitterness of dark chocolate. Can’t wait to share the recipe with you, so here it is!

Delectable Blueberry Dark ChocolateIngredients

  • 4 oz fresh blueberries
  • 3.5 oz dark raw cacao.
  • 4 tablespoon coconut oil
Instructions
  1. Wash the blueberries and place on a clean towel to dry.
  2. Line four muffin tin cups with paper liners.
  3. Add the dark cacao powder in a microwave-safe glass measuring cup. Add the coconut oil.
  4. Melt the dark cacao in the microwave: run the microwave in 30 second increments, stirring the chocolate in-between and rotating the measuring cup. Finish when most of the powder is melted (mine took 1 minutes). Stir until smooth and fully melted.
  5. Pour the melted chocolate into the paper liners, dividing it evenly. Divide the blueberries between the liners, allowing some to sink into the chocolate and some to remain on top.
  6. Refrigerate 1 hour prior to serving.

Butterflied Grilled Chicken with a Chile-Lime Rub – Phase 3

An exceptionally juicy, sweet and spicy chicken grilled recipe that you can’t resist – that is the Butterflied Grilled Chicken with a Chile-Lime Rub. Have fun cooking this chicken recipe this summer!

Butterflied Grilled Chicken with a Chile-Lime Rub - Phase 3

INGREDIENTS

  • 3 tablespoons chili powder
  • 2 tablespoons olive oil
  • 2 teaspoons freshly grated lime zest
  • 3 tablespoons lime juice
  • 1 tablespoon minced garlic
  • 1 teaspoon ground coriander
  • 1 teaspoon ground cumin
  • 1 teaspoon dried oregano
  • 1 1/2 teaspoons sea salt
  • 1 teaspoon freshly ground pepper
  • Pinch of ground cinnamon
  • 1 3 1/2- to 4-pound chicken

PREPARATION

  1. Combine chili powder (or paprika) and oil in a small bowl with lime zest and juice, garlic, coriander, cumin, oregano, salt, pepper and cinnamon to form a wet paste.
  2. Using kitchen shears, cut the chicken down one side of the backbone, through the ribs. Make an identical cut on the opposite side to remove the backbone completely; discard (or reserve it for stock). Place the chicken cut-side down and flatten with the heel of your hand. Generously smear the spice rub under and over the skin and on the interior of the bird. Place in a nonreactive baking dish. Cover with plastic wrap and refrigerate overnight or up to 24 hours.
  3. Preheat half the grill to medium-high (or build a medium-high heat fire on one side of a charcoal grill); leave the other half unheated. Have a squirt bottle of water ready by the grill.
  4. Leave all the spice rub on the chicken. Place the chicken skin-side down over the heat and grill until the skin begins to color and char marks form, about 5 minutes. (Extinguish any flare-ups with the squirt bottle.) Flip over and grill 5 minutes more. Move the chicken to the unheated side.
  5. Close the lid and cook, making sure the chicken is flat against the grate, until an instant-read thermometer inserted into the thickest part of a thigh without touching bone registers 165°F, 30 to 40 minutes. Transfer to a platter and let rest for 5 to 10 minutes before carving.

Spicy Vegetable Soup – Phase 3

Once in a while our taste buds would look for a soup to savor. A vegetable soup is way healthier and could satisfy your cravings especially if it is enriched with bursting flavors of spiciness. Fire up your metabolism this summer with this soup!

Fresh basil adds a bright spark to this vinegary, vegetable-stuffed soup, full of the traditional flavors of the Mediterranean.
Spicy Vegetable Soup - Phase 3

Ingredients

  • 2 tablespoon olive oil
  • 1 large onion(s) diced
  • 2 teaspoon paprika, hot or to taste
  • 28 ounce(s) broth, vegetable
  • 4 medium tomato(es), plum diced
  • 1 medium squash, summer (yellow) diced
  • 2 cup(s) potato(es) diced and cooked
  • 1 1/2 cup(s) pinto beans
  • 2 cup(s) spinach, frozen
  • 2 tablespoon apple cider vinegar
  • 1/4 cup(s) basil, fresh chopped, or prepared pesto

Instructions

  1. Heat oil in an oven over medium heat. Add onion, cover and cook, stirring occasionally, until beginning to brown, about 6 minutes.
  2. Add paprika and cook, stirring, for 30 seconds. Add broth, tomatoes, squash, potatoes and beans; bring to a boil.
  3. Reduce heat to a simmer and cook, stirring occasionally, until the vegetables are just tender, about 12 minutes.
  4. Stir in spinach and apple cider vinegar; continue cooking until heated through, 2 to 4 minutes more.
  5. Ladle soup into bowls and top with fresh basil.
    Serve. Enjoy!

Meatballs with Spiced Tomato Sauce – Phase 3

It’ll be hard for your family to resist the comforting aroma wafting through the kitchen as you prepare this Meatballs with Spiced Tomato Sauce. The lamb meatballs are flavorful enough on their own but the spiced sauce complements them well.

Meatballs with Spiced Tomato Sauce - Phase 3

Ingredients:

  • 1 tablespoon olive oil
  • 2 tablespoons finely chopped onion
  • 1 teaspoon minced fresh garlic
  • 1/2 cup fresh breadcrumbs
  • 1/4 cup chopped fresh mint
  • 1/2 pound ground lamb
  • 1/2 pound lean ground beef
  • 1 teaspoon sea salt, divided
  • 1/2 teaspoon black pepper, divided
  • 1 large egg, lightly beaten
  • 1/2 cup chopped onion
  • 1 teaspoon ground ginger
  • 1 teaspoon ground cumin
  • 1 teaspoon ground cinnamon
  • 1 (15-ounce) can crushed tomatoes
  • 1/4 cup water
  • 3 (6-inch) sprouted grain tortillas
  • Small mint leaves

Preparation

1. Heat oil in a large skillet over medium-high heat. Add 2 tablespoons onion and garlic; cook 1 minute, stirring constantly. Cool slightly. Combine onion mixture, breadcrumbs, and mint; add lamb, beef, 1/2 teaspoon salt, 1/4 teaspoon pepper, and egg; stir gently. Shape into 30 (1-inch) meatballs.

2. Return pan to medium-high; add meatballs. Cook 4 minutes. Remove meatballs from pan. Add 1/2 cup onion to pan; sauté 2 minutes. Add ginger and next 3 ingredients; simmer 5 minutes. Stir in 1/4 cup water, 1/2 teaspoon salt, and 1/4 teaspoon pepper. Return meatballs to pan; simmer 20 minutes or until done.

Serve with pitas. Sprinkle with mint leaves.

Spicy King Prawns – Phase 3

Undecided what to have for dinner? Thinking of prawns but skeptical how to cook it? This wonderful Spicy King Prawns shrimp recipe is worth a try! It’s healthy and easy to prepare!

Spicy King Prawns - Phase 3

Ingredients

  • 12 cup  olive oil
  • 8 garlic cloves, minced
  • 1tablespoon sweet paprika
  • 1teaspoon sweet paprika
  • 1tablespoon ground cumin
  • 1 12teaspoons ground ginger
  • 12teaspoon cayenne pepper
  • 3lbs large shrimp, shelled and deveined
  • salt
  • 1cup coarsely chopped fresh cilantro or 1 cup flat leaf parsley

Directions:

  1. Heat the olive oil in a very large skillet. Add the garlic, paprika (One Tablespoon plus One teaspoon), cumin, ginger and cayenne and cook over moderate heat until fragrant, about 1 1/2 minutes.
  2. Add the shrimp and cook, stirring, until they turn pink, 2 to 4 minutes. Season with salt and stir in the cilantro.
  3. Transfer to a platter and serve.

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