Archive of ‘the fast metabolism diet phase 3’ category

Baked Zucchini Sticks – Phase 3

Finger foods are extremely popular during the Summer season. It has become one of the favorite on-the-go snacks to some of us because they are easy to prepare. Today, we’re creating a healthier version of finger foods through these Crispy Baked Zucchini Sticks.

Baked Zucchini Sticks Phase 3

This fun and creative way of representing Zucchini with delicious safflower mayonnaise will surely satisfy your cravings!

Serving Size: 4 sticks

Baked Zucchini Sticks Ingredients:

Directions:

  1. Preheat oven to 400 degrees F.
  2. Spray baking sheet with cooking spray and set aside. Combine bread crumbs and cashew cheese in a shallow dish. Combine egg white and almond milk in another dish and beat with a fork until well blended.
  3. Dip each zucchini stick first into the crumb mixture, then into the egg white mixture, allowing excess to drip back into the dish. Roll again in the crumb mixture to coat.
  4. Place zucchini sticks on prepared baking sheet; spray with cooking spray.
  5. Bake 15 to 18 minutes or until golden brown. Serve with safflower mayo and enjoy!

Creamy Avocado Zucchini Noodles – Phase 3

Avocados add a silky consistency and cheese-like richness to this Creamy Avocado Zucchini Noodles recipe. Toss this with pasta, or use it as a healthy mayo substitute for your sandwiches this Phase 3.

creamy avocado zucchini noodles

Serving: 1 1/2 cup.

Creamy Avocado Zucchini Noodles Ingredients: 

  • 2 large zucchini, spiralized
  • 1 Tbsp olive oil

For the Sauce:

  • 2 ripe avocados
  • 1 cup fresh basil leaves
  • 3 cloves garlic
  • ¼ cup pine nuts
  • 2 Tbsp lemon juice (from squeezed lemon)
  • ½ tsp. sea salt
  • ¼ cup olive oil
  • Cracked black pepper, to taste

Directions:

  1. Spiralize your zucchini and set aside on paper towels so that any excess water is soaked up.
  2. In a food processor, add avocados, basil leaves, garlic, pine nuts, lemon juice and sea salt and pulse until finely chopped. Then with the motor still running, add olive oil in a slow stream until emulsified and creamy.
  3. Drizzle olive oil in a large skillet over medium-high heat then add zucchini noodles, cooking for about 1 to 2 minutes until tender.
  4. Add zucchini noodles to a large bowl and toss with avocado pesto. Season with cracked pepper and a little Cashew cheese for toppings. Enjoy eating!

Buckwheat Porridge with Rhubarb – Phase 3

If you’re up for a light but satisfying and fulfilling meal this summer, then this Buckwheat Porridge with Rhubarb is suitably right for you! The sweet and delectable rhubarb, roasted until it reaches a smooth and luscious texture, is then served together with buckwheat porridge and finally topped with blueberries to achieve that healthy and satisfying meal to kick-start your day!

Buckwheat Porridge with Rhubarb Phase 3

Serving Size: 2 

Ingredients: 

  • 200g (7 oz) rhubarb, chopped into bite size pieces

BUCKWHEAT PORRIDGE

TO SERVE:

  • 1 cup of blueberries (or fruit of your choice)
  • pinch of stevia/xylitol, to taste.

Instructions

1. Preheat the oven to 180 celsius (350 Fahrenheit) and place the rhubarb on a baking tray lined with baking paper.
2. Add the rhubarb and drizzle with stevia/xylitol over the top and toss to combine. Bake for 15 to 20 minutes, or until tender and the rhubarb has released some of its ruby juices.
3. While the rhubarb is roasting (or even better, the night before) soak your buckwheat. Soak them in warm water with a splash of apple cider vinegar until they are soft enough that you can squish them with your fingers.
4. Drain and pop in a blender with cinnamon, stevia, and almond milk. Pulse until you get to a consistency you like.
5. If you’d like to serve your porridge warm you can either microwave it or place it in a small saucepan and heat gently until warm.
6.To serve divide between 2 bowls and topped with rhubarb, some of the rhubarb juice, blueberry, and stevia.

NOTE: You can add pinch of lemon juice to achieve blend consistency.

Blueberry Cheesecake Waffles – Phase 3

These Blueberry Cheesecake Waffles are bursting with blueberries in every bite, served with a creamy cheesecake toppings and fresh homemade Blueberry Sauce! A mouthwatering recipe you can indulge in Phase 3 this summer!

blueberry cheesecake waffles

Serving Size: 2 Waffles plus toppings.

INGREDIENTS

Waffles:

  • 2 eggs
  • 1½ cup of almond milk
  • ⅓ olive oil
  • 1 lemon, juiced (about ¼ cup fresh lemon juice)
  • 1 teaspoon pure vanilla extract
  • 2 cups coconut flour
  • 4 tablespoons stevia/xylitol
  • 4 teaspoons baking powder
  • 1½ cups fresh (or frozen) blueberries

Cheesecake Topping:

Blueberry Sauce

  • 2 cups frozen (or fresh) blueberries
  • ⅓ cup water
  • ¼ cup stevia
  • 2 tablespoons lemon juice (or orange juice)
  • 1½ tablespoon of arrowroot powder (as thickener)

Instructions in Creating Blueberry Cheesecake Waffles:

On Preparing Blueberry Sauce:

  1. Combine the blueberries, water, stevia/xylitol, lemon juice and water in a small-sized saucepan over medium-high heat. Bring to a boil; lower heat and gently simmer.
  2. Combine the arrowroot powder with the extra water until dissolved and stir it into the blueberries. Continue to simmer while stirring occasionally, until the sauce begins to thicken and coats the back of a metal spoon.

On Preparing Cheesecake Toppings:

  1. Beat cheesecake ingredients until well combined, smooth and lump free

On Preparing Waffles:

  1. Preheat waffle maker (or iron) according to manufacturer’s instructions.
  2. In a large bowl, beat the eggs. Stir in the almond milk, olive oil, lemon juice and vanilla extract.
  3. In a separate bowl, mix together coconut flour, salt, baking powder and stevia/xylitol. Make a well in the centre of the dry ingredients and pour the milk mixture into the flour mixture. Beat until blended; fold in blueberries.
  4. Pour the batter into preheated waffle iron. Cook the waffles until golden and crisp. Top with cheesecake topping and blueberry sauce. Serve immediately. Enjoy eating!

 

Coconut Lime Raspberry Chia Pudding – Phase 3

Dessert is a very important component of a meal, at least for sweets-lovers out there. To satisfy your cravings for sweets, we offer you this Coconut Lime Raspberry Chia pudding recipe, a healthy one at that! Try it out and prepare to take a bite of happiness in a glass.

Serving: 1 cup

Coconut Lime Raspberry Chia Pudding

Ingredients:

Instructions:

  1. Combine half the raspberries and the remaining ingredients in a large container.
  2. Mix well and close container. Refrigerate overnight or at least 5-6 hours.
  3. Divide into 2 bowls or glass dishes, top with remaining berries and serve. Enjoy!

 

Patriotic 4th of July Buckwheat Pancakes – Phase 1

Who doesn’t love a good pancake? This recipe will surely blow your mind away. It’s appetizing, hassle-free to make, and most of all, very healthy. Start your 4th of July right, by trying out this Patriotic 4th of July Buckwheat Pancakes for a good and hearty breakfast.

Patriotic 4th of July Buckwheat Pancakes - Phase 1

Serve: 4; Serving Size: 2 pancakes 

Ingredients:

  • ¾ heavy whipped cream (made from 3 egg whites and 2 cups of rice milk)
  • 2 cups of strawberries (chopped in halves)
  • 2 cups of blueberries
  • 4 buckwheat pancakes (Recipe here)
  • Pinch of stevia and xylitol, to taste

Instructions:

  1. To make a heavy whipped cream, 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. Spread the heavy whipped cream on one buckwheat pancake and put strawberries and blueberries on top of it. Repeat the process as you layered the 4 pancakes.

3.Serve and enjoy!

Salmon Fish Sticks with Zucchini Chips – Phase 3

What better way to commemorate Independence Day than to be independent of unhealthy food and lifestyle choices. So, we offer you a salmon fish recipe that will sure knock off those unhealthy food ideas you have for the 4th of July celebration. Salmon Fish Sticks with Zucchini Chips are fun to make, tasty and appetizing, and most of all, very, very, healthy.

Servings: 4

Salmon Fish Sticks with Zucchini Chips - Phase 3

 

Ingredients:

  • 1 ½ cup olive oil
  • Garlic clove, minced
  • Pinch of sea salt
  • Freshly ground black pepper
  • 2 c. crushed tomatoes
  • 2 tbsp. heavy cream (3 egg whites and 1 cup coconut milk)
  • 6 large zucchini, sliced into 1/8″ rounds
  • 1 1/2 lb. skinless salmon, cut into 1″ strips
  • 1 egg
  • 1 c. almond flour
  • 2 c of sprouted-grain bread crumbs
  • Pinch of sea salt,
  • 1/4 c. chopped fresh parsley

Instructions for making heavy whipped cream:

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

Instructions:

  1. Preheat oven to 425 degrees F. Line two sheet pans with parchment paper and insert wire racks. In a medium pot, heat 1 tablespoon olive oil over medium heat.
  2. Add garlic; season with 1/2 teaspoon salt and 1/4 teaspoon black pepper.
  3. Cook until garlic is softened, 2 minutes. Add crushed tomatoes and heavy cream and heat through, 5 minutes.
  4. Using immersion blender, pulse until sauce is smooth. Turn off heat and cover sauce to keep warm.
  5. Using a mandoline, slice zucchini into thin rounds approximately 1/8″ thick. Spread zucchini into an even layer over the sheet pans. (If you do not have wire racks, place directly on parchment paper.)
  6. Drizzle with olive oil and season with salt and pepper. Roast until golden brown, 20 minutes.
  7. Meanwhile, preheat cast iron skillet with 1 cup of olive oil over medium-high heat.
  8. Prepare breading station with three medium bowls: one bowl with sprouted grain bread crumbs, another with 1 egg and 1 tablespoon water, beaten, and the third with almond flour.
  9. Season fish with salt and pepper. Coat each piece of fish with flour and shake off excess, then dip in egg and coat in breadcrumbs.
  10. Fry fish in two batches until golden brown, about 2 minutes. Drain and transfer to a paper towel–lined plate. Season with salt immediately.
  11. Serve fish sticks with zucchini chips and tomato sauce. Garnish with sea salt and parsley.

Roasted Barbeque Beef – Phase 3

A great way to celebrate the 4th of July besides firework-watching is conversations over a great meal with loved ones and friends. Hence, we offer you this Roasted Barbeque Beef recipe to grace the dinner table on this momentous event.

Servings: 8; Serving size: 3

Roasted Barbeque Beef - Phase 3

Ingredients:

  • 2 lbs beef roast (chuck, arm, pot, etc)
  • Homemade BBQ Sauce (recipe here)

Instructions:

  1. Place the beef roast with 1-2 cups water in a crockpot.
  2. Cook on low for 6-8 hours.
  3. About 1 hour before serving, prepare the sauce.
  4. Heat the BBQ sauce in a small saucepan and bring to a boil.
  5. Boil for about 5 minutes, stirring frequently.
  6. Remove the beef from the crockpot and drain off the excess liquid and grease.
  7. Using two forks, pull the beef apart into long strings.
  8. Place the beef back into the crockpot with 2/3 of the sauce.
  9. Cook on high for 30-45 minutes, or until ready to serve.
  10. Serve with additional BBQ sauce, if desired.

 

Sweet Potato Balls Recipe – Phase 3

This Sweet Potato Balls recipe is for all potato-lovers out there. Mouthwatering, appetizing, and very easy to make. So roll up your sleeves, bring out the cooking wares, and let’s start cooking.

Sweet Potato Balls Recipe - Phase 3

Yield: 10-12; Serving: 4

Ingredients:

  • 1 cup cooked and mashed sweet potatoes (about 2 medium size potatoes)
  • 1 cup packed grated beetroot (about 2 medium sized beetroots)
  • 1 large onion, finely chopped
  • 2 green chilies, finely chopped
  • 1 clove garlic, finely chopped
  • 1/4 teaspoon turmeric powder
  • 1/2 teaspoon cumin powder
  • a small bunch of chopped coriander leaves
  • 1/4 cup almond flour
  • Salt to taste
  • 1 cup Olive Oil

Instructions:

  1. Heat a teaspoon of oil in a heavy bottomed pan; add in the chopped onions and garlic. Saute until the onions are translucent and soft. At this stage, add in the grated beetroot, turmeric powder, salt and cumin powder.
  2. Cover the pan and simmer on low heat until the beetroot has turned soft.
  3. Turn off the heat and allow the mixture to cool completely. Once cooled, add in the almond flour, mashed sweet potatoes, coriander leaves and green chilies. Check the salt levels and combine all the ingredients well.
  4. Make small lemon sized balls and keep aside.
  5. Place the balls in a baking tray and into the preheated oven (200 C). Bake for about 30 minutes or until you see the balls beginning to turn brown/golden.
  6. Prick the balls with a toothpick to check if it comes out cooked and not raw.
  7. Turn the oven off and serve the balls with your favorite FMD compliant sauce.

Juicy Lime-Flavored Shrimp with Avocado Salad – Phase 3

Who would have thought that shrimps can be jazzed up with avocado? Sounds weird, right?  But don’t freak out because this recipe is an absolute form of food art that is made into salads. And as for seafood lovers, this is definitely a must-try dish for you.

Servings: 4

Juicy Lime-Flavored Shrimp with Avocado Salad - Phase 3Ingredients:

  • 1/4 cup Chopped Red Onion
  • 2 Limes (juice extracted)
  • 1 tsp Olive Oil
  • 1/4 tsp Sea Salt, Black Pepper to taste
  • 1 lb jumbo cooked, peeled shrimp, chopped*
  • 1 Medium Tomato, diced
  • 1 Medium Hass Avocado, diced (about 5 oz)
  • 1 Jalapeno, seeds removed, diced fine
  • 1 tbsp chopped Cilantro

Instructions:

  1. In a small bowl combine red onion, lime juice, olive oil, salt and pepper. Let them marinate at least 5 minutes to mellow the flavor of the onion.
  2. In a large bowl combine chopped shrimp, avocado, tomato, jalapeño.
  3. Combine all the ingredients together, add cilantro and gently toss. Adjust salt and pepper to taste.
  4. Serve in a bowl and enjoy eating!

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