Cookbook and Program Guide. Soothe Your Body with Targeted Recipes for Metabolic Syndrome Blood Sugar Issues Prediabetes Diabetes

Transcription

1 Cookbook and Program Guide Soothe Your Body with Targeted Recipes for Metabolic Syndrome Blood Sugar Issues Prediabetes Diabetes 1

2 TABLE OF CONTENTS Haylie Pomroy s Fast Metabolism Food Rx Metabolic Syndrome, Blood Sugar Issues, Prediabetes, Diabetes INTRODUCTION, MEAL MAP & FOOD LIST RECIPES Breakfast Almond Joy Breakfast Quinoa 3 13 Lunch Sicilian Salad Skillet Pork Loin with Balsamic Tomatoes, Green Beans, and Walnuts Apple Slaw with Almond Butter Dressing Dinner Eggplant-Zucchini Gratin with Pine Nuts Veggie Fried Rice Creamy Sesame Noodles with Chicken Thai Coconut-Basil Beef and Peppers Chicken with 30 Cloves of Garalic and Wild Rice

3 YOUR PRESCRIPTION FOR TARGETED REPAIR Use this mini-guide and supplemental recipes along with my book, Fast Metabolism Food Rx to understand what your body is telling you, focus on a specific metabolic challenge and take steps towards repair, rejuvenation and regaining your body s natural balance! Not sure which program you need? Try our Food Rx Quiz ( The Health Wish List (page 25 in the book) is also a great way to hone in on what your body is telling you. Sugar: Not the enemy Diabetes and its precursor conditions, which fall under a host of names like prediabetes (which is sometimes called metabolic syndrome, syndrome X, or insulin resistance), and closely related conditions like polycystic ovarian syndrome (PCOS) are a huge problem. If you have diabetes or a condition that foreshadows it, there were likely issues along the road like lipid problems, trouble metabolizing nutrients, hormone issues, and digestive problems. The onset of diabetes has probably been happening in your body for a long time, but maybe you just haven t received the right nutrition prescription for true healing. This is a complex problem, yet modern medicine has to a large extent reduced it to one thing: sugar. When you have blood sugar issues, whether it s prediabetes or full-blown type-2 diabetes, the problem isn t that you eat too much sugar. Just like having high cholesterol isn t because you eat too much fat. Actually, it s the other way around. There is a reason you keep wanting sugar and can t stop eating it. It is because you cannot metabolize it. In this nutrition prescription, we ll work to stabilize your blood sugar and insulin levels. Each day they remain stable is a day your body can spend righting the wrongs and healing itself. When doctors refer patients to my clinic, the mutual goal is clear: to create metabolic stability through food and with as little medication intervention as possible. We ll do that by using sugar strategically, and in the form of healthy fruits, complex carbs and vegetables. 3

4 CHEW ON THIS The important factor concerning diabetes and blood sugar issues is to embrace the idea that you have to eat because you are starving on a cellular level. Repairing the mechanism of delivery and acceptance of nutrients into the cell will shift that, but it is necessary to eat. Yes, don t label yourself as starving. I tell a lot of my clients with prediabetes, insulin resistance, and PCOS to shift that I m starving thought to I m waiting for food delivery. Take a few minutes, breathe deeply, calm yourself, and don t panic about being ravenous. Remind yourself that your food will be delivered through your cells, and then sit down and eat. In Health, Haylie Pomroy 4

5 TOP 20 POWER FOODS Blood Sugar Repair The power foods listed below help stabilize your blood sugar and insulin and feed the mechanisms of sugar metabolism. The recipes in my book, Fast Metabolism Food Rx, and the recipes in this mini-cookbook, all include one or more of these especially therapeutic foods. Artichokes Avocados Beef (grass-fed) Bell peppers Cauliflower Chia seeds Coconut milk Dark leafy greens, especially dandelion greens and spinach Eggplant Fresh herbs, especially parsley, rosemary and chives Garlic Green beans Lettuce Nuts, raw (all types except peanuts) Olives Onions Turkey (organic) Vinegar, all types without added sugar Warming spices like chili powder, cayenne pepper, cinnamon, and turmeric Zucchini 5

6 FOUNDATIONAL FOOD LIST Use the Power Foods in conjunction with the Foundational Food List to create your meals, or simply follow the recipes in Fast Metabolism Food Rx and in this cookbook! VEGETABLES All fruits and vegetables can be fresh or frozen, unless otherwise noted. Serving size: Unlimited Alfalfa sprouts Artichokes (all types: fresh, frozen, jarred or canned without additives, not marinated) Arugula Asparagus Bamboo shoots Beans: Green, yellow was, haricots verts Bean sprouts Beets: Fresh or canned, no sugar added Beet greens Bok choy Broccoli Broccolini Brussels sprouts Cabbage: All types, including fermented/cultured such as sauerkraut and kimchi Carrots Cauliflower Celery, including leaves Chicory, especially curly endive Collard greens Cucumbers Cultured/fermented veggies, including sauerkraut, kimchi and all cultured pickles Daikon (white radish) Dandelion greens Eggplant Endive Fennel Frisee Hearts of palm Jicama Kale Leafy greens (mixed) Leeks Lettuces: All types except iceberg Mushrooms Mustard greens Okra Onions: Red, yellow, green (scallions) Parsnips Peppers, sweet and hot: Anaheim, banana, cherry, habanero, jalapeno, pepperoncini, poblano, serrano, bell peppers, Italian frying peppers, pimiento, sweet peppers Pumpkin Radishes Rhubarb Rutabaga Sea vegetable/seaweeds: Dulse, hijiki, kelp, kombu, nori Shallots Snow peas Spinach Spirulina Sprouts (all types) Summer squash: Yellow, zucchini Swiss chard Turnips Watercress Winter squash: Acorn, butternut, delicate, pumpkin, spaghetti squash 6

7 FOUNDATIONAL FOOD LIST FRUITS All fruits and vegetables and be fresh or frozen, unless otherwise noted Serving size: 1 cup or 1 piece Low-glycemic fruits (0-49) Apples: All types Blackberries Blueberries Cherries Goji berries Grapefruit Kumquats Lemons High-glycemic fruits (50-100) Apricots Cantaloupe Clementines Cranberries Figs: Fresh only Guava Limes Loganberries Mulberries Oranges Peaches Pears: All types Plums Prickly pears Honeydew melon Kiwi Mangos Nectarines Papaya Pineapple Prunes Strawberries Tomatoes (for our purposes, tomatoes are a fruit, not a vegetable) Pomegranates Raspberries Tangerines Watermelon VEGETARIAN PROTEINS Serving sizes: ½ cup cooked legumes or cooked mushrooms, ½ cup cooked grains, ¼ cup raw nuts Note: Some items on this list also appear on other lists, such as Complex Carbs, Vegetables or Healthy Fats lists. These foods can be used for either purpose in your meal map, but serving sizes will vary depending on how you are using them Almond cheese/almond flour Beans/legumes: White, black, pinto, chickpeas, lentils, adzuki, etc. No peas or soybeans Mushrooms Nuts and seeds: Raw only. All types including their butters, except peanut Oat bran Quinoa Rye berries Wild rice 7

8 FOUNDATIONAL FOOD LIST ANIMAL PROTEINS Serving size: 4 ounces meat or 6 ounces fish Beef: All lean cuts, lean ground meat, rump roast Buffalo Calamari Caviar Chicken Clams Corned beef Crab meat Cured lean meats: Prosciutto, black forest ham, smoked ham (nitrate-free only) Deli meats: Turkey, chicken, roast beef (nitrate-free only) Eggs: Whole, any size (2 eggs = one serving) Fish: Wild-caught, any types especially cod, dory, flounder, haddock, halibut, herring, mackerel, pollock, sardines, sea bass, skate, sole, trout (avoid bottom feeders, which tend to be more polluted, such as tilapia, grouper, catfish) Game: Venison, elk, pheasant, etc. Guinea fowl Jerky: Beef, ostrich, buffalo, turkey, elk Lamb Lobster Mussels Organ meats: Chicken liver or gizzards, beef liver or heart, sweetbreads, kidneys, etc. Oysters: Fresh, raw or cooked; or packages, packed in water Pork: Tenderloin, loin roast, chops Rabbit Salmon: Smoked, fresh, frozen or canned Scallops Shrimp Tuna: Fresh, frozen or canned Turkey HEALTHY FATS Serving sizes: 1 cup nut milks, ¼ cup raw nuts and seeds or shredded coconut, ¼ cup olives, 3 tbsp dressing, 2 tbsp raw nut or seed butters Almond milk Avocado: ½ medium Cashew milk Coconut Coconut milk Coconut oil Flaxseed Grapeseed oil Hummus: 1/3 cup Mayonnaise: Safflower-oil based Olive oil Olives Nuts and seeds: Raw only. All types including their butters, except peanut Sesame oil Tahini (sesame butter) 8

9 FOUNDATIONAL FOOD LIST HERBS, SPICES, CONDIMENTS AND MISC FOODS Serving sizes: Unlimited Agar agar Apple cider vinegar Arrowroot powder Black pepper Broths and stocks: Homemade or natural/sugar-free beef, chicken, vegetable, turkey Cacao powder, raw Chili powder Chives Coconut aminos Dried or fresh herbs: Basil, bay leaf, celery seed, dill, mint, oregano, parsley, rosemary, tarragon, thyme Garlic: Fresh and garlic powder Ginger: Fresh or ground Horseradish: Fresh or jarred Lemon zest/peel, including lemon verbena leaves Lime zest/peel Mustard: All types Nutritional yeast Pickles: Sugar-free only Salsa, including fermented Sea salt Sesame seeds Spices: Cinnamon, coriander, cumin, turmeric, nutmeg Spices from peppers: Cayenne, chili powder, red pepper flakes, paprika Sweeteners: Pure stevia or birch-based xylitol Tabasco Tamari Vanilla extract Vinegars: Any type without added sugar Xanthan gum (non-corn-based) COMPLEX CARBS Serving sizes: 1 cup cooked grain; 1/2 cup cooked legumes; 1 ounce crackers or pretzels; 1 slice bread; 1 tortilla; 1/2 bagel; 1 medium sweet potato Amaranth Barley (black or white) Beans/legumes white, black, kidney, lima, pinto, adzuki; no peanuts, peas or soybeans Brown rice pasta Buckwheat flour Kamut flour/ bagels Freekah (a green wheat that is roasted; considered an ancient grain ) Millet Nut flours Oats/oatmeal Quinoa Rice brown, black, red, wild Rye flour Sorghum Spelt pasta, pretzels, tortillas Sprouted-grain bagels, breads, tortillas Sweet potatoes/yams (for our purposes, sweet potatoes and yams are complex carbs, not vegetables) Tapioca, as a thickener in recipes (not the pudding with added sugar) Teff Wheat grass(serving size 1 shot) 9

10 Blood Sugar Repair You will be eating 6 times a day Sample Meal Map Snack Lunch Snack Dinner Snack Breakfast Healthy Fat ( Within 1 Hour of Bedtime) Complex Carb Healthy Fat Vegetable Vegetable Vegetable Vegetable Healthy Fat Fruit (Low G.I.) Vegetable Complex Carb Healthy Fat DAYS 1-7 OVERVIEW Turkey Jerky and Olives Eggplant-Zucchini Gratin with Pine Nuts Green Beans with Ground Turkey Bacon Turkey *Chicken Marinara over Zoodles Sardines Sardines Over over Spinach Spinach Leaves Leaves Almond Joy Quinoa DAY 1 Nitrate-Free Deli Turkey Jerky and Meat with Hummus Olives Wraps Veggie Fried Rice Smoked Green Beans Salmon with Lettuce Turkey Bacon Wraps Sicilian Salad Sardines Turkey Bacon Over Spinach and Cauliflower Leaves *Breakfast Beef Wrap DAY 2 Steak Turkey Strips Jerky and Avocado Olives Creamy Sesame Noodles with Chicken Ground Beef with Sautéed Green Beans Peppers with Turkey Bacon and Onions *Chicken Marinara over Zoodles Sardines Tuna Stuffed Over Spinach Mini Peppers Leaves Almond Joy Quinoa DAY 3 Turkey Jerky an Turkey Jerky and Olives Thai Coconut-Basil Beef Hard Boiled Eggs Green and Beans Red Bell with Turkey Bacon Pepper Strips Skillet Pork Loin with Balsamic Tomatoes, Green Beans and Walnuts Smoked Salmon Sardines Over Spinach Lettuce Leaves Wraps *Breakfast Beef Wrap DAY 4 Nitrate-Free Deli Meat Turkey with Jerky Hummus and Olives Wraps Chicken with 30 Cloves of Garlic and Wild Rice Green Sardines Beans over with Spinach Turkey Bacon Leaves Apple Slaw with Almond Butter Dressing Sardines Green Beans Over Spinach with Ground Leaves Turkey Almond Joy Quinoa DAY 5 Turkey Turkey Jerky Jerky and an Olives *Baked Salmon with Roasted Cauliflower Tuna Green Stuffed Beans with Mini Turkey Peppers Bacon Skillet Pork Loin with Balsamic Tomatoes, Green Beans and Walnuts Hard Boiled Eggs Sardines and Red Over Bell Spinach Leaves Pepper Strips *Breakfast Beef Wrap DAY 6 Steak Turkey Strips Jerky and Avocado Olives Creamy Sesame Noodles with Chicken Turkey Green Beans Bacon with and Turkey Cauliflower Bacon Sicilian Salad Ground Beef Sardines Over Spinach with Sautéed Bell Leaves Pepper and Onions Almond Joy Quinoa DAY 7 *These recipes can be found in the Fast Metabolism Food Rx book. 10

11 Your Meal Map Breakfast DAYS 1-7 OVERVIEW Complex Carb Healthy Fat DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7 Blood Sugar Repair You will be eating 6 times a day Snack Lunch Snack Dinner Snack Vegetable Vegetable Healthy Fat Fruit (Low G.I.) Vegetable Vegetable Complex Carb Healthy Fat Vegetable Healthy Fat ( Within 1 Hour of Bedtime) Sardines Over Spinach Leaves Green Beans with Turkey Bacon Turkey Jerky and Olives Sardines Over Spinach Leaves Green Beans with Turkey Bacon Turkey Jerky and Olives Sardines Over Spinach Leaves Green Beans with Turkey Bacon Turkey Jerky and Olives Sardines Over Spinach Leaves Green Beans with Turkey Bacon Turkey Jerky and Olives Sardines Over Spinach Leaves Green Beans with Turkey Bacon Turkey Jerky and Olives Sardines Over Spinach Leaves Green Beans with Turkey Bacon Turkey Jerky and Olives Sardines Over Spinach Leaves Green Beans with Turkey Bacon Turkey Jerky and Olives 11

12 FOOD FOCUS Our objective with this hormone-repair food prescription is to feed you on a cellular level, striking a balance in the amount of insulin, sugar, and carrier proteins in the bloodstream. 1. Remove the refined sugars that inhibit proper enzyme, flora, and hormone production, and balance blood sugar by establishing a frequent food intervention. 2. Repair the production and uptake of hormones, enzymes, and flora related to blood sugar stability. 3. Restore a healthy metabolic consumption, storage, and conversion of sugars in the body, including through lifestyle changes that encourage healthy sugar metabolism. A Day in the Life of Blood Sugar Repair Use the recipes in this mini-cookbook, plus those in Fast Metabolism Food Rx, to create a perfect day of blood-sugar support. Meal Map for Blood Sugar Repair Breakfast Snack Lunch Snack Dinner Snack Complex Carb Healthy Fat Vegetable Vegetable Healthy Fat Fruit (low GI) Vegetable Complex Carb Vegetable Healthy Fat Healthy Fat (within 1 hour of bedtime) 12

13 ALMOND JOY BREAKFAST QUINOA 13

14 ALMOND JOY BREAKFAST QUINOA BREAKFAST DAYS 1-7 SERVES: 2 PREP TIME: 5 MIN TOTAL TIME: 15 MIN Blood Sugar Repair Rx Power Foods: Coconut milk, raw nuts 1/2 cup uncooked quinoa 1 cup unsweetened coconut milk Pinch of sea salt 2 1/2 tbsp raw cacao powder 2 1/2 tbsp birch xylitol 1 tsp coconut oil 1/4 tsp vanilla To serve: 1/2 cup sliced or slivered raw almonds 1/4 cup shredded unsweetened coconut DIRECTIONS 1. Rinse the quinoa in a fine mesh strainer to remove the bitter saponins on the surface. Put the rinsed quinoa in a small saucepan with the coconut milk and salt, and bring to a boil. Reduce the heat to low, cover, and simmer very gently for 15 minutes or until the quinoa is tender. 2. Remove from the heat and stir in the cacao powder, xylitol, coconut oil and vanilla. Top each serving with ¼ cup of the slivered almonds and 2 tbsp of the shredded coconut. 14

15 SICILIAN SALAD 15

16 SICILIAN SALAD LUNCH DAYS 1-7 SERVES: 1 PREP TIME: 5 MIN TOTAL TIME: 10 MIN Blood Sugar Repair Rx Power Foods: Bell peppers, green beans, olives, turkey, vinegar Handful of fresh green beans, trimmed 1 cup ripe tomato, cut into chunks 1 cup halved or quartered fresh mushrooms 1 stalk celery, cut into chunks 1/2 green bell pepper, cut into chunks 4 ounces organic, nitrate-free deli turkey, sliced into strips 1 tbsp coarsely chopped Kalamata olives 1 1/2 tbsp extra-virgin olive oil 1 tsp red wine vinegar 1/4 tsp dried Italian herbs Sea salt and freshly ground black pepper DIRECTIONS 1. Place the green beans in a bowl with about 1 tsp of water; cover with plastic wrap and microwave on high 30 seconds, or just until crisp-tender. Immediately rinse the beans under cold water. 2. Toss the beans in a serving bowl with the next six ingredients (tomato through olives). 3. Whisk or shake together the oil, vinegar, herbs, and a pinch each of salt and pepper. Drizzle the dressing over the salad, and serve. 16

17 SKILLET PORK LOIN WITH BALSAMIC TOMATOES, GREEN BEANS, AND WALNUTS 17

18 SKILLET PORK LOIN WITH BALSAMIC TOMATOES, GREEN BEANS, AND WALNUTS LUNCH DAYS 1-7 SERVES: 2 PREP TIME: 5 MIN TOTAL TIME: 15 MIN Blood Sugar Repair Rx Power Foods: Garlic, green beans, raw nuts, vinegar 2 tbsp olive oil 8 ounces pork loin chops, cubed 1/2 pound fresh green beans, trimmed 1 pint cherry tomatoes, halved 1 tbsp balsamic vinegar 1/2 tsp minced garlic Salt and freshly ground black pepper 1/4 cup raw walnut pieces DIRECTIONS 1. Heat a large skillet over medium heat. Add 1 tbsp of the oil and the cubed pork; sauté just until the pork is no longer pink, about 3 to 4 minutes. Scrape the pork into a bowl, and set aside. 2. Add the remaining 1 tbsp of oil and green beans to the skillet; sauté 2 minutes. Add the tomatoes, vinegar, garlic, and the reserved pork (along with any juices that accumulated in the bowl); sauté 3 minutes. Season to taste with salt and pepper, sprinkle with the walnuts, and serve. 18

19 APPLE SLAW WITH ALMOND BUTTER DRESSING 19

20 APPLE SLAW WITH ALMOND BUTTER DRESSING LUNCH DAYS 1-7 SERVES: 1 PREP TIME: 5 MIN TOTAL TIME: 10 MIN Blood Sugar Repair Rx Power Foods: Bell peppers, fresh herbs, onion, raw nuts 2 tbsp almond butter 1 tbsp fresh lime juice 1 tbsp coconut aminos or tamari A few drops stevia Sea salt and freshly ground black pepper 2 cups thinly sliced Savoy cabbage (or regular cabbage) 1 apple, thinly sliced 1/2 red bell pepper, thinly sliced 2 tbsp thinly sliced green onion 1/4 cup sliced almonds 1 tbsp chopped fresh parsley DIRECTIONS 1. In a serving bowl, whisk together the first four ingredients (almond butter through stevia), with a pinch each of salt and pepper. 2. Add the next four ingredients (cabbage through green onion), and toss to coat with the dressing. 3. Top with almonds and parsley, and serve. 20

21 EGGPLANT-ZUCCHINI GRATIN WITH PINE NUTS 21

22 EGGPLANT-ZUCCHINI GRATIN WITH PINE NUTS DINNER DAYS 1-7 SERVES: 4 PREP TIME: 10 MIN TOTAL TIME: 1 HR 10 MIN Blood Sugar Repair Rx Power Foods: Eggplant, fresh herbs, garlic, raw nuts, zucchini 1/4 cup olive oil Sea salt and freshly ground black pepper 1 tsp ground cumin 1 medium eggplant (about 12 ounces), thinly sliced, divided 2 small zucchini (about 8 ounces total), thinly sliced, divided 2/3 cup hummus 1 cup pine nuts, divided 4 slices sprouted-grain bread, ground to crumbs in a food processor 2 tbsp minced fresh flat-leaf Italian parsley 2 tbsp minced garlic 1 tsp fresh thyme leaves 1 tsp dried oregano Half a lemon DIRECTIONS 1. Preheat the oven to 375 degrees F. Brush a 2-quart gratin dish or 8-inch square baking dish lightly with a little of the olive oil. In a small bowl, mix together 3/4 tsp sea salt, 1/4 tsp black pepper, and the cumin. 2. Layer half of the eggplant and zucchini in the pan. Sprinkle half of the cumin mixture on the veggies in the pan. Spread evenly with the hummus. Sprinkle with half of the pine nuts. Layer on the remaining veggies, pine nuts, and cumin mixture. 3. In a bowl, combine the breadcrumbs with 1/8 tsp salt, 1/8 tsp pepper, the remaining olive oil, and the parsley, garlic, thyme, and oregano. Mix to coat all of the breadcrumbs. Scrape the breadcrumb mixture into the pan, and spread evenly over the veggies. Tent loosely with foil and bake 40 minutes; remove the foil and bake 20 minutes more, until the veggies are tender and the breadcrumbs are golden brown. Squeeze the juice of the lemon evenly over the top, and serve. 22

23 VEGGIE FRIED RICE 23

24 VEGGIE FRIED RICE DINNER DAYS 1-7 SERVES: 2 PREP TIME: 10 MIN TOTAL TIME: 20 MIN Blood Sugar Repair Rx Power Foods: Garlic, onion, vinegar 2 tbsp grapeseed oil 2 cups sliced cabbage 1 cup fresh snow peas 2 carrots, thinly sliced 2 green onions, chopped 1 clove garlic, minced 2 tsp minced fresh ginger 2 cups cooked brown rice 4 eggs, beaten 1 tbsp dark sesame oil 2 tbsp tamari 1/2 tbsp rice vinegar 2 tbsp thinly sliced fresh basil 2 tbsp sesame seeds DIRECTIONS 1. Heat a large nonstick skillet over medium-high heat. Add the grapeseed oil, cabbage, snow peas, carrots, and green onion; sauté 3 minutes. Add the garlic and ginger; sauté 1 minute. Add the cooked rice; sauté 2 minutes. 2. Push the rice mixture to the sides of the skillet. Add the eggs to the center of the skillet and cook, stirring, until the eggs are set. Stir the eggs and rice mixture together. Stir in the tamari, sesame oil, rice vinegar, and basil. Serve topped with sesame seeds. 24

25 CREAMY SESAME NOODLES WITH CHICKEN 25

26 CREAMY SESAME NOODLES WITH CHICKEN DINNER DAYS 1-7 SERVES: 4 PREP TIME: 10 MIN TOTAL TIME: 15 MIN Blood Sugar Repair Rx Power Foods: Avocado, Bell peppers, raw nuts, onions, vinegar 1/4 cup tahini 3 tbsp tamari 2 tbsp toasted sesame oil 2 tbsp grapeseed oil 2 tbsp rice vinegar 1 tbsp fresh lime juice 1 tbsp grated fresh ginger 2 garlic cloves, peeled 10 drops stevia 4 ounces uncooked soba (100% buckwheat) noodles 8 ounces shredded cooked chicken breast 2 cups fresh snow peas 2 cups red bell pepper strips 2 tbsp raw sesame seeds 1/4 cup sliced green onions 1 avocado, sliced DIRECTIONS 1. Bring a large pot of salted water to boil for the noodles. 2. Meanwhile, combine the first nine ingredients (tahini through stevia) in a blender. Process to a smooth, creamy sauce. Set aside. 3. When the water boils, add the soba noodles. Boil for 4 to 5 minutes, testing often, until no longer hard in the center. Drain and immediately run under cold water. 4. Combine the cooked noodles with the sauce, chicken, and veggies. Scatter the sesame seeds, green onions, and avocado on top, and serve at room temperature. 26

27 THAI COCONUT-BASIL BEEF AND PEPPERS 27

28 THAI COCONUT-BASIL BEEF AND PEPPERS DINNER DAYS 1-7 SERVES: 4 PREP TIME: 10 MIN TOTAL TIME: 20 MIN Blood Sugar Repair Rx Power Foods: Beef (grass-fed), bell peppers, coconut milk, fresh herbs, garlic, onion 2 cloves garlic, minced 2 tsp grated fresh ginger 2 tsp freshly grated lime zest 1 small fresh red chile, minced (or to taste) 1/2 tsp ground coriander 14-ounce can coconut milk 1 1/2 tbsp tamari 5 drops stevia 1 1/2 tsp grapeseed oil 1 pound lean grass-fed beef strip steak, thinly sliced across the grain 4 cups halved, sliced bell peppers 2 cups halved, sliced onion 4 cups cooked quinoa 1/4 cup thinly sliced fresh basil DIRECTIONS 1. Combine the first five ingredients (garlic through coriander) in a small bowl. In a separate bowl or measuring cup, combine the next three ingredients (coconut milk through stevia). 2. Heat the oil in a large nonstick skillet over high heat. Add the beef, and stir-fry just until the beef is no longer pink. Remove the beef to a large bowl. 3. Add the peppers and onions to the skillet, reduce the heat to medium-high, and stir-fry just until crisp-tender, about 1 1/2 minutes. Remove the veggies to the bowl. 4. Add the garlic mixture to the skillet and stir-fry 10 to 15 seconds. Add the coconut milk mixture, bring to a simmer, and cook and stir until thickened, about 1 minute. Combine the beef and veggies with the sauce, and season to taste with additional tamari, if you like. Serve over quinoa, topped with basil. 28

29 CHICKEN WITH 30 CLOVES OF GARLIC AND WILD RICE 29

30 CHICKEN WITH 30 CLOVES OF GARLIC AND WILD RICE DINNER DAYS 1-7 SERVES: 4 PREP TIME: 10 MIN TOTAL TIME: 1 HR 40 MIN Blood Sugar Repair Rx Power Foods: Dark leafy greens, garlic 3 cups chicken broth 1 1/4 cups wild rice 1/2 tsp plus 3/4 tsp sea salt, divided 4 medium bone-in chicken thighs, skin removed Freshly ground black pepper 1/2 cup extra-virgin olive oil, divided 30 cloves garlic, peeled 2 tsp fresh thyme leaves 8 cups fresh baby spinach (or dandelion greens, tough stems discarded) DIRECTIONS 1. Preheat the oven to 300 degrees F. 2. Bring the chicken broth to a boil. Place the wild rice in an 8-inch square (or similar size) baking dish with 1/2 tsp sea salt. Add the boiling broth, cover tightly with foil, and bake until tender, 1 to 1 1/2 hours. After you ve got the rice in the oven, season the chicken with 3/4 tsp of the sea salt and several grinds of pepper. 3. Heat a heavy, wide pot or skillet with a lid over medium-high heat. Add 2 tbsp of the oil and the chicken thighs. Reduce the heat to medium, and cook until beautifully browned on both sides. Remove the pan from the heat, and add another 1/4 cup of the oil, the garlic, and thyme leaves. Cover, transfer to the oven, and bake until the chicken is tender and garlic cloves are soft and spreadable, about 45 minutes to 1 hour. 4. When the chicken and rice are almost done, heat a large skillet over medium-high heat. Add the remaining 2 tbsp olive oil and the spinach or dandelion greens. Sauté just until the greens wilt, about 2 minutes. Season to taste with salt and pepper. Serve the greens and wild rice with the chicken and its garlicky pan sauce. *Note: Look for refrigerated, pre-peeled whole garlic cloves in your grocery store s produce section. They re a great time-saver for any recipe. 30

31 GET EXTRA SUPPORT Support for Healthy Hormone Balance Aids insulin and glucose metabolism Slows carbohydrate digestion Promotes balanced hormones Use this shake as an easy meal replacement on the Fast Metabolism Food Rx prescription for Hormone Repair! Buy this Fast Metabolism Shake at HayliePomroy.com BECOME A MEMBER MONTHLY Membership $12.99 /MO = $155.88/yr All the benefits of membership for one low monthly price! YEARLY Membership $99 /MO /YR 36% Savings Save big when you purchase the yearly membership! To keep your metabolism and motivation running at an all-time high, become a Haylie Pomroy Member and receive: Our exclusive Member Forum, moderated by our Fast Metabolism coaches to answer all your questions 10% discount on all of Haylie s products Huge database of exclusive member recipes Free downloads: Meal maps Sample menus Master food lists Mini cookbooks Information and strategies for talking to your doctor Videos and Q&As with Haylie Join for just $12.99 per month (cancel anytime) or $99 per year! Get 20% off an annual membership right now with this code: WELCOME20 31

32 KEEP YOUR METABOLISM BURNING Buy my books at any major bookstore or online for extra support. Sign up for Haylie s weekly newsletter: Visit HayliePomroy.com For Hollywood diet secrets and giveaways: Like Haylie at facebook.com/hayliepomroy From kitchen to plate and eveything in between: Follow Haylie on For nutrition tips and advice: Follow Haylie on Find recipe inspiration at: Pinterest.com/hayliepomroy 32