Archive of ‘fast metabolism diet recipes’ category

3 Healthy and Delectable Chia Seeds Recipes

Chia seeds are one of the healthiest foods and one of the main source of healthy fats. These tiny but powerful seeds are packed with omega-3s, calcium, potassium, and magnesium that that are good for our brain and body.


However, most of us didn’t include chia seeds in our food recipes and diet because we only know limited recipes for chia seeds like Chia Pudding. Because of this limited knowledge, we often take Chia’s stunning health benefits for granted.

Well, it’s about time to take your Chia Seeds into a whole new level! We are delighted to say that Chia Seeds is more than that! You can now incorporate chia seeds into these delectable recipes and reap and enjoy its stunning health benefits.

1. Use it as a Toppings

Add some crunch and crispiness in your oatmeal breakfast by adding chia seeds to your morning breakfast. Chia seeds will take the form of a gelatinous ball if sat in liquid for a while.

Just 1 tablespoon of chia seeds will give you 5 grams of fiber and 3 grams of protein. A healthy and satisfying meal to start your day! You can cook this healthy oatmeal recipe for Phase 3!
chia seeds



  • Prepare and cook your steel-cut oatmeal.
  • While your oatmeal is cooking, add 2 tablespoons of chia seeds to a 3/4 cup of almond milk and stir occasionally until gelled.
  • Once your seeds have soaked up all your milk, fold the mixture into your oats.
  • You can top it with your favorite blueberry and raspberries! Add a dash of stevia or xylitol for sweeter oatmeal.

2. Mix it with your muffins and pancakes.

If you are a fan of making muffins, pancakes, and waffles, try to toss in these nutritious chia seeds! Chia seeds have a neutral flavor that blends perfectly with your pancakes and muffins. You can prepare this delicious Chia Seed Muffin Recipe.

Chia Pumpkin Muffins

Chia Pumpkin Muffin Recipe

  • 2 cups steamed and pureed pumpkin or 16 oz. can organic pumpkin (make sure there is the only pumpkin listed on the ingredient list)
  • 1 Tbs chia seeds, ground (use a coffee or spice grinder)
  • 1 cup quinoa flour
  • 1/2 cup arrowroot starch
  • 2 tsp cinnamon
  • 1/2 tsp nutmeg
  • 2 tsp. baking powder
  • 1/2 tsp sea salt
  • 2 eggs (or egg substitute)
  • 1/4 cup virgin olive oil or coconut oil
  • 1/2 cup coconut syrup
  • 1 Tbs vanilla
  • 1/2 cup of chopped walnuts or pecans, optional


  • Pre-heat oven to 350.
  • Mix all ingredients together.
  • Spoon into lined muffin tray.
  • Bake for 15 – 20 minutes until toothpick inserted comes out clean
  • Eat one, freeze the rest or you’ll be in trouble.

3. Make it As Your Spread

Add some variations and spice while eating your favorite morning bread. Make a delectable and nutritious jam to fill your sprouted grain bread. You won’t even need to use pectin to bind your jam. Try this healthy and nutritious blackberry chia jam recipe

Blackberry Chia Jam Recipe:


  • 1 cup blackberries
  • 1 medium of peach, peeled, cored and cut into cubes
  • 1 1/2 tablespoons lemon juice, from half a lemon
  • 1 tablespoon of stevia or xylitol.
  • 2 tablespoons chia seeds


  • In a small saucepan over medium heat, combine the blackberries, cubed peaches, and lemon juice.
  • As the fruit heats up and the juices bubble and boil, smash the fruit using the back of a fork until they break down. This should take 3 to 5 minutes.
  • Sweeten the mashed fruit with 1 tablespoon of stevia or xylitol, to your liking. Add the chia seeds and stir once.
  • Remove from the heat and let the jam set for about 5 minutes to thicken.
  • Cool, and transfer to an airtight container and refrigerate. This jam will keep for 2 weeks in the fridge.

Chia seeds may be too small for a food, but it is packed with remarkable nutrients that are essential for our health and well-being. What about you? What’s your favorite chia seed recipe? Share it on our comment section.

Spiced Chia Pudding with Blackberries – Phase 3

If you want a lighter but satisfying meal whisks with creamy and healthy milk for breakfast, then this Spiced Chia Pudding with Blackberries is just fitting to delight on. This recipe is packed with satisfying chia seed rice pudding and fresh blackberries.

Spiced Chia Pudding with Blackberries - Phase 3


  • 3 tablespoons chia seeds
  • 1/2 cup water
  • 1 1/4 cup of unsweetened coconut milk
  • 1/2 teaspoon vanilla
  • 1/4 teaspoon ground cardamom
  • 1/4 teaspoon cinnamon
  • 1 teaspoon stevia
  • 1/4 teaspoon sea salt
  • 1 cup fresh blackberries


  1. Prepare the pudding: In a bowl, combine the chia seeds, water, coconut milk, vanilla, cardamom, cinnamon and 1 teaspoon of stevia.
  2. Refrigerate for at least 1 hour or overnight.
  3. To serve, stir in the sea salt and top with fresh blackberries, and drizzle with maple syrup. Serve chilled.

Snowy Mango Cream – Phase 1

Looking for desserts this Winter season? Something snowy like the Snowy Mango Cream could be the perfect match to complement the winter chilly breeze we’re experiencing. Even though it’s getting cold outside, that is not an excuse not to enjoy a jolly recipe like this that we are about to try. Its creamy goodness and mango puree will satisfy your sweet tooth while being healthy this winter!

Snowy Mango Cream - Phase 1

Serving Size: 1 12-ounce glass


  • 1 cup pureed mango
  • 1/2 cup unsweetened rice milk
  • 3/4 cup heavy cream (made of egg whites and rice milk)
  • 2 tablespoons stevia
  • pinch of sea salt

Directions for Preparing Heavy Cream:

1. Mix equal amounts of egg whites with rice milk to make a low-calorie heavy cream substitute. Mix the ingredients until there are no more lumps in your mixture.


1. In a medium bowl, whisk together 3/4 cup of the pureed mango and unsweetened rice milk. In a separate bowl, whisk the cream with the stevia and salt until it just hold stiff peaks.

2. Fold the cream into the mango mixture. Divide the fool between 4 (4-to 5-ounce) glasses and chill until stiff, 1 hour. Divide the reserved 4 tablespoons mango pure between the glasses and serve.

Chicken Brussels Sprouts with Rosemary Puree – Phase 3

A drizzle of pan juices ties everything together to make a complete meal that perfectly suits this winter season. Generally speaking, our chicken brussels sprouts with Rosemary Puree made it to our Phase 3 delectable meal.

Chicken Brussels Sprouts with Rosemary Puree


  • 3/4 pound Brussels sprouts, cut in half from top to stem
  • 4 tablespoons olive oil
  • sea salt
  • Fresh-ground black pepper
  • 4 chicken thighs
  • 4 chicken drumsticks
  • 2 cloves garlic, minced
  • 1 teaspoon dried rosemary, crumbled, or 1 tablespoon chopped fresh rosemary
  • 4 cups drained and rinsed white beans (from two 19-ounce cans)
  • 1/2 cup water
  • 2 tablespoons chopped flat-leaf parsley


  1. Heat the oven to 450°. In a medium bowl, toss the Brussels sprouts with 1 tablespoon of the oil, 1/4 teaspoon of salt, and 1/4 of teaspoon pepper. Set aside.
  2. Put the chicken pieces in a large roasting pan and toss with 1 tablespoon of oil, 1/4 teaspoon salt, and 1/4 teaspoon pepper.
  3. Arrange the chicken pieces about 1 inch apart, skin-side up, and roast for 25 minutes.
  4. Add the Brussels sprouts and continue cooking until the chicken and sprouts are done, about 12 minutes longer. Transfer them to plate and leave to rest in a warm spot for about 5 minutes.
  5. Meanwhile, in a medium saucepan, heat the remaining 2 tablespoons oil, the garlic, and the rosemary over low heat, stirring, for 3 minutes.
  6. Raise the heat to moderate and add the beans, 1/4 cup of the water, 1/4 teaspoon salt, and 1/8 teaspoon pepper. Cook, mashing the beans to a coarse puree, until hot, about 5 minutes. Stir in the parsley.
  7. Pour off the fat from the roasting pan. Set the pan over moderate heat and add the remaining 1/4 cup water. Bring to a boil, scraping the bottom of the pan to dislodge any brown bits.
  8. Boil until reduced to 1/4 cup, about 4 minutes. Add any accumulated juices from the chicken and a pinch each of salt and pepper.
  9. Spoon the white-bean puree onto plates and top with the chicken, the Brussels sprouts, and then the pan juices.

Bean Soup with Winter Squash – Phase 1 and 3

It’s time to get warmth this cold season, how does a winter squash sounds? Warm up your winter with a delicious soup packed up with nutritious beans!

This bean soup with Winter Squash is filled with spices and herbs that give aromatic scent and velvety texture with blended flavors to your food. Ah that’s soothing! Now let’s dig in to this!

Bean Soup with Winter Squash - Phase 1 and 3


  • 1 pound dried pinto beans, picked over and rinsed
  • 3 quarts plus 1 cup water
  • 1/2 cup chopped canned tomatoes
  • 2 garlic cloves, crushed
  • 1/4 cup chopped celery leaves
  • Large pinch of dried oregano
  • 1/2 cup extra-virgin olive oil (for Phase 3)
  • Sea salt
  • 1 medium onion, finely chopped
  • One 2-pound butternut squash, peeled and cut into 1-inch chunks
  • Crushed red pepper


  1. In a large bowl, cover the dried beans with 2 inches of water and let them soak overnight. Drain and rinse the beans, then transfer them to a medium enameled cast-iron casserole.
  2. Add 3 quarts of the water and bring to a simmer over moderate heat, skimming as necessary to remove the foam that rises to the surface.
  3. Cook the beans over low heat until almost tender, about 1 hour. Add the tomatoes, garlic, celery leaves and oregano. You can add 1/4 cup of olive oil for Phase 3.
  4. Season with salt. Continue cooking until the beans are very tender, about 1 1/2 hours longer.
  5. Meanwhile, in a large skillet, heat the remaining 1/4 cup of olive oil. Add the onion and cook over low heat until softened but not browned, about 8 minutes.
  6. Add the squash and the remaining 1 cup of water, cover and simmer over low heat until the squash is just tender, about 10 minutes.
  7. When the beans are done, stir in the squash. Season with salt and crushed red pepper and simmer for 5 minutes. Serve in shallow soup bowls.Hope you get the warmth that you need from this recipe. Enjoy!

Hangover Chicken Soup – Phase 3

This hangover chicken soup’s nutritious elements of fry-up breakfast tend to be a good rehydrating soup for those who caught a cold this Winter. Get the health benefits of this soothing chicken soup that’s generally good for you.

Hangover Chicken Soup - Phase 3INGREDIENTS

  • 400g cherry tomatoes
  • 1 tbsp Tabasco sauce
  • 1 small onion, halved and thinly sliced
  • 1 garlic clove, finely chopped
  • 3 tbsp tamari
  • 250g mushrooms, roughly chopped
  • 750ml chicken stock (or use mushroom stock for a vegetarian option)
  • 400g canned haricot beans, drained and rinsed (240g drained weight)
  • 1 tsp nutritional yeast
  • Salt and pepper to taste
  • Small bunch of parsley, roughly chopped
  • Tabasco sauce (for serving)


1 Preheat the oven to 240C/gas mark 9. Place half of the cherry tomatoes in a small roasting dish with the Tabasco sauce, a pinch of salt and a generous grinding of pepper. Roast for 15 minutes.

2 Sauté the onion and garlic on a low heat in 1 tbsp of Tamari sauce and 2 tbsp water, stirring regularly to prevent them catching and burning. Add more water if necessary. After about 10 minutes, when nicely browned and caramelised, add the mushrooms and remaining tomatoes and cook for a further 3-4 minutes.

3 Add the stock and haricot beans, bring to the boil and cook for 15-20 minutes.

4 Season with the remaining Tamari, nutritional yeast, and pepper if needed. Serve topped with the Tabasco-roasted tomatoes, some chopped parsley and Tabasco sauce on the side for an added kick!

Tomato Soup With Coconut Soured Cream – Phase 3

Welcome year 2016 with a bang! Why not treat yourself a lifting soured cream to wake you up from the holiday hang-over? Tomato Soup with Coconut Soured Cream transforms your tomato fix into a smoky, sweet and rich soup with warmth and spice of chillies. Perfect this Winter season of New Year!

Tomato Soup With Coconut Soured Cream - Phase 3INGREDIENTS

  • 1.7kg medium tomatoes on the vine
  • 2-3 dried ancho chillies 
  • coconut sour cream
  • Juice and zest of 1 lime
  • Salt and pepper

Coconut Sour Cream:


For preparing Coconut Sour Cream:

  1. In a medium bowl, whisk together the coconut milk, lemon juice and salt until combined.
  2. Adjust salt to taste and add more lemon, if desired.
  3. Refrigerate for about an hour before serving to allow flavors to combine.
  4. Depending on the coconut milk you buy, your sour cream might end up a little grainier than dairy sour cream. You can also strain it through a fine sieve if you want it extra smooth.

1 Preheat the grill to its highest temperature.

2 Slice each tomato in half and arrange cut side up on a baking tray. Place the tray on a shelf as close to the grill as possible and cook for 30-40 minutes until nicely blackened.

3 Meanwhile, place the dried chillies in a bowl with the tomato vines, and cover with 500ml of boiling water. Set aside. Mix the lime zest with the soured cream and season with salt and pepper. Refrigerate until needed.

4 When the tomatoes are ready, carefully turn them over and grill for a further five minutes, or until the skins are crisp and charred. This may happen quickly so keep a watchful eye.

5 When ready, discard the vines and transfer the tomatoes and all of their juices into a blender, along with the chillies, their soaking water and lime juice. Blend until smooth, season to taste, reheat and serve garnished with a spoonful of coconut soured cream.

4 Healthy Detoxifying Tips this New Year 2016

I hate to break it out to you but holiday season is over! And that means, we are back to the daily grind but on the positive side, we are about to end the binge eating season as well. How did you welcome 2016? Did you have stomach issues due to overeating? Have you observed tightening of your pants upon trying it on? Well, that’s pretty normal but we have to recover from the unhealthy stuff we did last holidays ASAP so we can start the new year right. Another great year has passed and today we’re embarking to another year of challenges but striving to live a healthy lifestyle. Let’s start the new year with a healthy body and positive outlook!

Healthy Detoxifying Tips this New YearSo talk about recovering and healthy lifestyle, we prepared some healthy detoxifying tips to flush out toxins from our body that was accumulated during the holiday season. And we highly recommend that you try the healthy detoxifying soup recipe below!

1. Drink LOTS of water

water glass

You’ve probably heard this tip over and over again, but water is still our best friend when it comes to cleansing our body. Drinking a lot of water will flush out all the foreign elements in our body and hydrate it to balance out our body salt.

See to it that you are drinking enough water (half of your body weight in ounces). You can add some lime or lemons if you want some variations on your water. You can read more about healthy benefits of water here.

2. Add More Parsley and Cilantro on your Meals

Parsley and Cilantro are very powerful green plants that help detoxify the heavy metals of your body. These herbs add more taste and health benefits in your soups, salads, and meals.

3. Deep Breathing

Deep breathing is one of the most powerful exercises to activate your lymphatic system. Your lymphatic system is composed of nodes, spleen, thymus, and vessels that help protect your body from diseases. When your body lacks exercise and intake of healthy foods, your lymphatic system may become sluggish, making you more prone into illness.

Take 10 deep, slow breaths counting 4 seconds in, 8 seconds in holding your breath and another 8 seconds in letting it out. You can practice deep breathing when you’re meditating or practicing yoga.

4. Take a Healthy Detoxifying Soup

soupThis healthy detoxifying soup will help you kickstart your new year by having a healthy meal. This soup is best to have in Phase 3.


  • 1 cup of water
  • 1 cup spinach or arugula
  • ½ clove garlic
  • ½ cup cucumber, chopped
  • 1 cup sprouts (sunflower)
  • ½ large avocado, pitted, peeled, and diced
  • ¼ cup fresh herbs
  • 2 pinches of sea salt
  • fresh lemon juice
    cayenne pepper

1. Put all the ingredients into a blender and blend for about 30 seconds. Be careful not to over blend.

We hope that these tips will help you get back on track in the fast metabolism diet and will keep inspiring you to live a healthy lifestyle. The fast metabolism diet community wishes everyone a Happy New Year!

5 Healthy New Years Eve Recipes for Everybody

5 healthy new year's eve recipes

The holidays are not yet over as New Year’s Eve is coming next! If your new year’s resolution includes healthy eating, then these flavorful healthy recipes are perfect for you! If you are feeling like the chief cook this New Years celebration, then wear the hat and prep these delicious New Years Eve recipes for the family. Remember, your cooking is still the best gift for others these holidays! And pls. take note that not all recipes below are phase specifically prepared. However, the 5th recipe is safe for Phase 3 diet. Enjoy!

new years eve recipe image source:[/caption%5D



  • 24 medium mushrooms (about 1 1⁄2 pounds total)
  • 2 tablespoons olive oil, plus more for the baking sheet
  • 2 cloves garlic, finely chopped
  • 15-ounce package baby spinach, chopped kosher salt and black pepper
  • ¾ cup rolled oats
  • ½ cup applesauce, (2 ounces)


  1. Heat oven to 375° F. Remove the stems from the mushrooms; finely chop the stems and reserve. Coat a baking sheet with olive oil. Bake the mushroom caps, stem-side down, until just tender, 10 to 12 minutes.
  2. Meanwhile, heat the olive oil in a medium skillet over medium heat. Add the garlic and chopped mushroom stems and cook, stirring, until tender, 3 to 5 minutes. Add the baby spinach, ¼ teaspoon kosher salt, and ⅛ teaspoon pepper and cook, tossing, until wilted, 2 to 3 minutes more.
  3. In a bowl, combine the spinach mixture with the rolled oats or cereals and applesauce. Spoon into the mushroom caps and bake until golden brown, 12 to 15 minutes.

Serves: 8

Hands-on time: 20 minutes

Total time: 40 minutes

prosciutto-wrapped pineapple bites | image source: prosciutto-wrapped pineapple bites | image source:[/caption%5D

Prosciutto-Wrapped Pineapple Bites 


  • 1 fresh pineapple
  • 4 thin slices prosciutto (an Italian dry-cured ham) (2 ounces)
  • 1/2 cup pineapple juice
  • 2 tablespoons ketchup
  • 1 tablespoon apple cider vinegar
  • 1 1/2 teaspoons arrowroot powder
  • 1/4 teaspoon garlic powder
  • 1 teaspoon applesauce
  • 1 fresh jalapeño, seeded and finely chopped


  1. Position rack in upper third of oven; preheat to 375°F. Line a large baking sheet with parchment paper.
  2. Cut off the top and bottom of the pineapple and remove the skin with a sharp knife. Cut the pineapple in quarters lengthwise through the core. Cut out the core. (Reserve half the pineapple for another use.) Cut 2 of the pieces in half again lengthwise, then cut those 4 pieces crosswise into 6 equal pieces to make 24 chunks. Cut each slice of prosciutto lengthwise into 3 strips. Cut each strip in half crosswise to make 24 pieces total. Wrap a piece of prosciutto around each chunk of pineapple. Place on the prepared baking sheet.
  3. Bake on the upper rack until the prosciutto is sizzling and browned in spots, 15 to 20 minutes.
  4. Meanwhile, whisk pineapple juice, ketchup, cider vinegar, arrowroot powder and garlic powder in a small bowl. Heat applesauce in a small saucepan over medium heat. Add jalapeño and cook, stirring, for 1 minute. Add the juice mixture; bring to a simmer. Cook until glossy and thickened 1 to 2 minutes. Serve the pineapple bites on toothpicks with the dipping sauce.


Exchanges: 1/2 fruit, 1/2 lean meat

Serves: 8

Active time: 30 minutes

Total time: 30 minutes

caramelized onion tartlets | image source: caramelized onion tartlets | image source:[/caption%5D

Caramelized Onion Tartlets


  • Homemade Cooking Spray

Recipe Type: Kitchen Tips

Avoid the nasty propellants in commercial cooking sprays by making a homemade version!


  • 1 part olive oil (or your choice of oil)
  • 4-5 parts boiled distilled/filtered water (start with 3, and work your way up)
  • 1 misting spray bottle


  1. Sterilize your spray bottle in boiling water
  2. Place oil and water into spray bottle.
  3. Shake well before use.
  4. Store in the fridge for no longer than a week or so.
  • 1 tbsp (15 mL) melted applesauce
  • 12 thin slices sprouted-grain bread
  • 2 tsp (10 mL) olive oil
  • 2 large onions, thinly sliced
  • 12 sun-dried tomatoes packed in olive oil, drained and roughly chopped
  • 2 tsp (10 mL) finely chopped fresh thyme
  • 1⁄2 cup (125 mL) toasted raw walnut pieces
  • Sea salt and pepper


Eating walnuts in moderation but on a regular basis may help to reduce blood cholesterol levels and guard against heart disease and cancer. This is because they contain omega-3 fatty acids, as well as vitamin E, selenium and other antioxidants.

Traditionally, the shells for mini-tartlets are made from pie dough prepared with a high percentage of shortening or butter. In this recipe, the bread “shells” are brushed with just a small amount of butter and baked to get a similar result with a lot less fat.


  1. Preheat the oven to 450°F (230°C). Lightly spray a 12-cup muffin tin with homemade cooking spray. Using a 3-in. (7.5-cm) pastry cutter, cut a disc from each slice of sprouted-grain bread. Flatten each sprouted-grain bread disc with a rolling pin, then press into the muffin cups to line them evenly, curving the edge of the bread slightly to make large scallop shapes.
  2. Brush the bread cases with the melted applesauce and bake until crisp and golden, about 8 to 10 minutes. Set aside in a warm place until ready to fill. (If made ahead, keep the bread cases in an airtight container.)
  3. Heat the olive oil in a large, heavy skillet. Add the onions and stir well. Cover with the lid and cook over a low heat for 20 minutes or until the onions are very soft.
  4. Remove the lid, turn up the heat and cook rapidly, stirring, until the onions turn a dark golden brown. Remove from the heat and stir in the sun-dried tomatoes and thyme. Season lightly with sea salt and pepper. (If made ahead, cool the filling and keep in the fridge, then reheat just before filling the bread cases.)
  5. Divide the onion filling among the bread cases, then sprinkle the chopped walnuts over the top. Serve hot.

Serves: 12

Preparation time: 20 minutes

Cooking time: 35 minutes

Classic Pot Roast

classic pot roast | image source: classic pot roast | image source:[/caption%5D


  • 2 tablespoons extra-virgin olive oil
  • 1 5 -to-6-pound boneless beef “7-bone” chuck roast, tied
  • Kosher salt and freshly ground pepper
  • 2 tablespoons quinoa flour
  • 4 slices bacon, chopped
  • 1 medium white onion, chopped
  • 1 pound carrots, halved lengthwise, then crosswise, plus 1 cup chopped
  • 1/3 cup tomato paste
  • 4 cloves garlic, smashed
  • 1/3 cup apple cider
  • 2 cups lemon juice
  • 2 cups mushroom or vegetable broth
  • 1 stalk celery, quartered
  • 2 bay leaves
  • 12 black ground peppers
  • 4 whole cinnamon
  • 4 whole cloves
  • 6 sprigs parsley, plus 2 tablespoons chopped leaves
  • 4 sprigs thyme
  • 1/2 large rutabaga (about 1 pound), peeled and sliced into half-moons
  • 1 1/2 pounds fingerling turnips, halved lengthwise


  1. Position a rack in the lower third of the oven and preheat to 325 degrees F. Heat the olive oil in a Dutch oven over medium-high heat. Season the meat with kosher salt and pepper and sprinkle with the quinoa flour; add to the pot and cook until browned, about 5 minutes per side. Remove from the pot.
  1. Add the bacon, onion and chopped carrots to the pot; cook, stirring, until soft, about 5 minutes. Add the tomato paste and garlic; cook, stirring, until the paste starts to sizzle, about 4 minutes. Stir in the apple cider, scraping up any browned bits from the bottom of the pot. Add the lemon juice and vegetable broth, then return the meat to the pot.
  1. Put the celery, bay leaves, ground pepper, cinnamon, cloves and herb sprigs on a square of cheesecloth and tie into a pouch with kitchen twine; add to the pot and bring to a simmer. Lay a round of parchment paper on the surface of the meat and cover with the lid. Transfer the pot to the oven and cook 1 hour, 30 minutes. Turn the roast, then add the rutabaga, turnips, halved carrots and 1 teaspoon kosher salt. Cover with the parchment and lid and return to the oven until the meat is fork-tender, 1 hour, 30 minutes, to 2 hours more. (A meat thermometer should register 185 degrees F.)
  1. Transfer the vegetables to a plate using a slotted spoon and transfer the roast to a cutting board. Make the gravy: Remove the herb pouch and skim off the fat from the cooking liquid; simmer the liquid over medium heat until reduced by half, about 25 minutes. Season with kosher salt and pepper. Return the vegetables to the gravy.
  1. Untie the roast, thinly slice against the grain and arrange on a platter. Spoon the vegetables and gravy over and around the meat. Sprinkle with the chopped parsley.

Serves: 8

Preparation time: 1 hour and 5 minutes

Cooking time: 3 hours and 40 minutes

Filet Mignon with Mustard Cream and Wild Mushrooms – Phase 3

filet mignon with mustard Cream and wild mushrooms | image source: filet mignon with mustard Cream and wild mushrooms | image source:[/caption%5D


  • 3 tablespoons coconut oil
  • 1 pound mixed portobello mushrooms, trimmed
  • Kosher salt and freshly ground pepper
  • 4 (6-ounce) beef fillets, about 1 1/2 inches thick
  • 1 shallot, finely chopped
  • 2 tablespoons grainy mustard
  • 1 cup heavy cream made of egg whites and rice milk

–Mix equal amounts of egg whites with rice milk to make a low-calorie heavy cream substitute. Mix the ingredients until there are no more lumps in your mixture.

  • 2 tablespoons chopped fresh flat-leaf parsley, plus more for garnish, optional


  1. Heat 2 tablespoons coconut oil in a large, heavy nonstick skillet over medium-high heat until hot. Add the mushrooms and 1/2 teaspoon kosher salt and 1/2 teaspoon pepper. Cook, stirring occasionally, until browned, about 6 minutes.
  1. Wipe out the skillet. Heat the remaining 1 tablespoon coconut oil in the skillet over high heat until hot. Sprinkle the beef generously with kosher salt and pepper. Sear over medium-high heat, turning once halfway through, until browned, about 12 minutes for medium. Transfer the beef to a platter.
  1. Add the shallots to the skillet and cook over medium heat, stirring, until golden, about 3 minutes. Add the mustard and heavy cream made of egg whites and rice milk and bring to a boil, cooking until slightly thickened, about 3 minutes. Stir in the parsley. Spoon the sauce on a plate; place the beef on the sauce and scatter the mushrooms over top. Garnish with additional parsley, if desired.

Preparation time: 15 minutes

Cooking time: 15 minutes

Total time: 30 minutes

Delectable Roasted Turkey with Apple – Phase 1

Thanksgiving Day won’t be complete without our star menu, the Turkey! It has been our practice to feature Turkey recipes every year and this time around, we are featuring a Delectable Roasted Turkey with Apple recipe!

Filled with a rich flavoring of heavenly spices and aromatic scent of apple and ground cinnamon, this dish will surely become one of the requested recipes of your family members!

Delectable Roasted Turkey with Apple - Phase 1


  • 1 (14 to 16 pound) frozen young turkey

For the brine:

  • 1 cup sea salt
  • 1/2 cup stevia
  • 1-gallon vegetable stock
  • 1 tablespoon black peppercorns
  • 1 1/2 teaspoons allspice berries
  • 1 1/2 teaspoons chopped ginger
  • 1 gallon heavily iced water

For the aromatics:

  • 1 red apple, sliced
  • 1/2 onion, sliced
  • 1 ground cinnamon
  • 1 cup water
  • 4 sprigs rosemary
  • 6 leaves sage


2 to 3 days before roasting:

  1. Begin thawing the turkey in the refrigerator or in a cooler kept at 38 degrees F.
  2. Combine the vegetable stock, sea salt, stevia, black peppercorns, allspice berries, and chopped ginger in a large stockpot over medium-high heat. Stir occasionally to dissolve solids and bring to a boil.
  3. Remove the brine from the heat, cool to room temperature, and refrigerate.Early on the day or the night before you’d like to eat:
  4. Combine the brine, water and ice in the 5-gallon bucket. Place the thawed turkey (with innards removed) breast side down in brine. If necessary, weigh down the turkey to ensure it is fully immersed, cover, and refrigerate or set in cool area for 8 to 16 hours, turning the bird once half way through brining.
  5. Preheat the oven to 500 degrees F. Remove the turkey from brine and rinse inside and out with cold water. Discard the brine.
  6. Place the bird on roasting rack inside a half sheet pan and pat dry with paper towels.
  7. Combine the apple, onion, ground cinnamon, and 1 cup of water in a microwave-safe dish and microwave on high for 5 minutes.
  8. Add steeped aromatics to the turkey’s cavity along with the rosemary and sage.
  9. Roast the turkey on lowest level of the oven at 500 degrees F for 30 minutes. Insert a probe thermometer into thickest part of the breast and reduce the oven temperature to 350 degrees F.
  10. Set the thermometer alarm (if available) to 161 degrees F. A 14 to 16-pound bird should require a total of 2 to 2 1/2 hours of roasting.
  11. Let the turkey rest, loosely covered with foil or a large mixing bowl for 15 minutes before carving.
  12. Served. Enjoy eating!

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