Dip it, dunk it, drizzle it. dips & dressings for. METABOLISM diet. haylie pomroy

Transcription

1 Dip it, dunk it, drizzle it dips & dressings for THEFAST METABOLISM diet haylie pomroy

2 Copyright 2014 by Haylie Pomroy

3 Dressings Phase 1 Raspberry Vinaigrette Phase 1 Peachy Keen Dressing Phase 2 Creamy Lemon-Herb Dressing Phase 2 Asian Dressing Phase 2 Basic Balsamic Vinaigrette Phase 3 Chia-Chive Dressing Phase 3 Sesame-Ginger Dressing Phase 3 Poppy Seed Dressing Phase 3 French Dressing

4 phase 1 dressings Raspberry Vinaigrette Makes about ¾ cup Phase 1 means tangy fruit dressings like this restaurant favorite. Frozen raspberries work just fine if fresh aren t available. There isn t enough fruit in this recipe to count as a fruit requirement, so be sure to add a fruit to your meal if needed. Prep time: 5 minutes Total time: 5 minutes 1 shallot, finely minced 1 tablespoon sugar-free Dijon mustard 2 tablespoons apple cider vinegar ½ pint raspberries (or about ¾ cup frozen raspberries) ½ teaspoon orange zest 1 packet or 1 8 teaspoon powdered stevia 1. Blend all ingredients. 2. Alternatively, skip the blender and mash the raspberries very well. Then pour all the ingredients into a glass jar, cover, and shake until combined. 3. Portion is 2 to 4 tablespoons. 4

5 photo by tara tuckwiller 5

6 phase 1 dressings Peachy Keen Dressing Makes about 1½ cups Peaches are mild and creamy in a salad dressing. This dressing tastes especially good on a spinach salad or with baby greens. It s also a nice dip for celery. You ll only be using a couple of tablespoons at a time, so even though there s fruit in this recipe, it s okay to use it at dinner on Phase 1. Prep time: 5 minutes Total time: 5 minutes 2 peaches, peeled and sliced 3 tablespoons fresh lime juice ½ teaspoon powdered stevia ½ teaspoon ground cumin ¼ teaspoon sea salt 1. Process all the ingredients in a blender until smooth, stopping to scrape down the sides. 2. Portion is 2 to 4 tablespoons. photo by tara tuckwiller 6

7 Creamy Lemon-Herb Dressing Makes about ¾ cup phase 2 dressings Hard-boiled egg whites are the secret to this non-dairy creamy dressing. This basic dressing works well with all kinds of herbs. Just pick some! Because this recipe includes egg whites, you could use it as a Phase 2 snack by using it as a veggie dip and eating half of the recipe. Prep time: 15 minutes Total time: 15 minutes 3 hard-boiled egg whites 2 tablespoons fresh lemon juice ½ teaspoon sea salt ½ teaspoon garlic powder (or 2 cloves garlic) 2 teaspoons onion powder Freshly ground black pepper ¾ cup water Add-ins: Choose one or more 1 tablespoon fresh dill (or 1 teaspoon dried) 2 tablespoons fresh parsley (or 2 teaspoons dried) 1 tablespoon fresh cilantro (or 1 teaspoon dried) 1 tablespoon fresh mint (or 1 teaspoon dried) 1 teaspoon sugar-free Dijon mustard (or more to taste) optional: Stevia or xylitol to taste 1. Add all basic ingredients (including the herbs you choose) except the water to a blender or food processor. While the machine is running, slowly add the water until the desired consistency is achieved. 2. Taste and adjust seasonings if needed; add stevia, if using. 3. Portion is 2 to 4 tablespoons. Phase 3 option: You can substitute 3 tablespoons olive oil for some of the water. Vegan option: You can substitute 4 ounces silken tofu for the egg whites (Phase 2 only). 7

8 photo by tara tuckwiller 8

9 Asian Dressing Makes about ½ cup This versatile dressing can be used anytime and on any phase of the Fast Metabolism Diet. phase 2 Prep time: 10 minutes Total time: 10 minutes ¼ cup tamari 1 tablespoon crushed peeled fresh ginger ¼ cup fresh lemon juice dressings 1. Blend, whisk, or shake everything together. 2. Portion is 2 to 4 tablespoons. Basic Balsamic Vinaigrette Makes about ¼ cup This tangy balsamic vinaigrette can be used anytime and on any phase of the Fast Metabolism Diet. Prep time: 10 minutes Total time: 10 minutes 4 cloves garlic, minced 3 tablespoons balsamic vinegar 1 teaspoon dried oregano leaves (or 1 tablespoon minced fresh oregano) 1 teaspoon dried thyme leaves (or 1 tablespoon minced fresh thyme) 1 teaspoon sugar-free Dijon mustard 1 teaspoon freshly ground black pepper 1. Blend, whisk, or shake everything together. 2. Portion is 2 to 4 tablespoons. 9

10 Chia-Chive Dressing Makes about 1½ cups This mild and creamy vinaigrette balances garlic with shallots and chives for a fresh, familiar taste. Chia seeds add healthy fat and texture. Prep time: 5 minutes Total time: 5 minutes phase 3 1 cup unsweetened almond milk, hemp milk, or coconut milk 1 tablespoon chia seeds ½ cup minced shallot 2 cloves garlic, minced ½ cup minced fresh chives ¼ cup white balsamic vinegar ½ teaspoon sea salt ¼ teaspoon freshly ground black pepper 1. Place all the ingredients into a blender and blend until smooth. dressings 2. Alternatively, pour all the ingredients into a jar. Cover tightly and shake until emulsified. 3. Portion is 2 to 4 tablespoons. photo by tara tuckwiller 10

11 Sesame-Ginger Dressing Makes about ½ cup Use it on salad or dunk your veggies in this gingery Asian dressing. It s especially good with daikon radish and jicama. Prep time: 5 minutes Total time: 5 minutes phase 3 ¼ cup raw cashew butter 1 teaspoon sesame oil 3 tablespoons tamari 1 teaspoon olive oil 1 tablespoon red wine vinegar ½ teaspoon sesame seeds 2 teaspoons grated peeled fresh ginger 1. Place the cashew butter in a medium microwave-safe bowl. Heat in the microwave for 20 seconds. dressings 2. Add the remaining ingredients to the bowl and whisk until the mixture is smooth and creamy. 3. Portion is 2 to 4 tablespoons. 11

12 Poppy Seed Dressing Makes about 1 cup This restaurant favorite skips the dairy, instead using cashews to get that creamy consistency. Orange zest and paprika give it some extra zing. Prep time: 10 minutes Total time: 10 minutes phase 3 1½ tablespoons chopped yellow onion ½ cup raw cashews, rinsed ½ cup water 3 tablespoons fresh lemon juice 1 teaspoon orange zest ½ teaspoon celery seed ½ teaspoon sea salt ½ teaspoon paprika 1 tablespoon poppy seeds 1. Blend all the ingredients, except the poppy seeds, until smooth. dressings 2. Stir in the poppy seeds. Thin with additional water, if needed. Adjust seasonings, if needed. 3. Portion is 2 to 4 tablespoons. 12

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14 French Dressing Makes about 11/3 cups Typical bottled French dressing includes more sugar or corn syrup than anything else. Instead, our version puts the emphasis on a genius spice blend. This recipe calls for sugarfree ketchup; try your local health food store, or use our recipe.* Prep time: 5 minutes Total time: 5 minutes phase 3 ¼ cup apple cider vinegar 2 packets or ¼ teaspoon stevia powder ½ cup sugar-free ketchup* 2 3 cup extra-virgin olive oil 4 teaspoons mild paprika 2 teaspoons dry mustard ½ teaspoon celery seed dressings 1. Combine all the ingredients in a blender and process until smooth. 2. Portion is 2 to 4 tablespoons. *You ll find our recipe for Homemade Sugar-Free Ketchup here: 14

15 Dips Phase 1 Easy Mango Salsa Phase 1 Tex-Mex Black Bean Dip Phase 1 Fire-Roasted Salsa Phase 1 White Bean Dip with Bacon Phase 2 Roasted Red Pepper Dip Phase 2 Power Protein Dip Phase 3 Gorgeous Green Dip Phase 3 Lemony Artichoke-Bean Dip Phase 3 Mediterranean Layer Dip

16 phase 1 Easy Mango Salsa Makes about 3 cups This quick fruity salsa is an easy way to perk up leftover chicken or turkey. dips Prep time: 10 minutes Total time: 10 minutes 2 ripe mangoes, diced (about 3 cups) 1 small red onion, peeled and diced 1 to 2 jalapeños, seeded and diced ½ cup loosely packed chopped fresh cilantro Juice of 1 lime 1. Toss all the ingredients together in a bowl until combined. 2. One cup equals a fruit portion on Phase 1. photo by tara tuckwiller 16

17 phase 1 dips Tex-Mex Black Bean Dip Makes about 2½ cups Using a dip as your protein is a great way to mix it up, and it s fun to experience a different texture. Use this mildly spicy black bean dip as part of your Phase 1 or Phase 3 lunch or dinner. Prep time: 10 minutes Total time: 10 minutes 2 (15-ounce) cans black beans, drained and rinsed ½ cup chopped yellow onion 1 3 cup chopped fresh cilantro 1 clove garlic, minced 1 small jalapeño, seeded and diced 2 tablespoons fresh lime juice ¼ teaspoon ground cumin ¼ teaspoon chili powder ½ teaspoon sea salt ¼ teaspoon freshly ground black pepper 1. Put the black beans, onion, cilantro, garlic, jalapeño, lime juice, cumin, chili powder, salt, and black pepper in a food processor or blender. Blend until smooth. 2. Serve with cut-up vegetables. A ½ cup serving equals a standard protein portion on Phase 1 or Phase 3. 17

18 phase 1 dips Fire-Roasted Salsa Makes about 1½ cups This homemade version will ruin you for jarred salsa! This is quite mild, so use more jalapeños for more kick. Use it as an unlimited condiment for Phase 1. May also be used in Phase 3. Prep time: 15 minutes Total time: 15 minutes 1 to 2 jalapeños 3 cloves garlic, unpeeled 1 (15-ounce) can diced tomatoes in juice, preferably fire-roasted ½ cup loosely packed chopped fresh cilantro 2 tablespoons fresh lime juice ¼ teaspoon sea salt, or to taste 1. In a small, ungreased skillet over medium heat, roast the whole jalapeños and garlic cloves, turning regularly, until they are soft and blotchy brown, about 10 minutes. When they are cool enough to handle, pull the stems off the peppers and peel the garlic. 2. Place the peppers and garlic in a food processor and pulse until finely chopped. Add the tomatoes with their juice. Pulse a few times to make a coarse puree. 3. Transfer the puree to a bowl. Stir in the cilantro and lime juice, and season with sea salt. photo by tara tuckwiller 18

19 phase 1 dips White Bean Dip with Bacon Makes about 1½ cups You ll never believe this rich dip is low in fat and dairy-free. Use it as a warm dip for veggies, or use it as a spread in a sandwich or wrap. Prep time: 15 minutes Total time: 15 minutes 4 slices nitrate-free turkey bacon, chopped 4 cloves garlic, minced 1 3 cup low-sodium chicken broth 1 (19-ounce) can cannellini beans, drained and rinsed ¼ cup chopped green onions 1 tablespoon chopped fresh rosemary 1 tablespoon fresh lemon juice, or to taste ¼ teaspoon sea salt 1 8 teaspoon paprika Dash of cayenne pepper photo by tara tuckwiller 19

20 phase 1 1. Sauté the chopped bacon in a nonstick skillet over medium heat until crisp. Remove the bacon from the pan with a slotted spoon, and set aside. Add the garlic and 1 tablespoon of the broth to the pan; cook for 1 minute, stirring frequently. 2. Add the remaining broth along with the beans; bring to a boil. Reduce the heat, and simmer, uncovered, for about 3 minutes. dips 3. Place the bean mixture and remaining ingredients (except the bacon) in a food processor and process until smooth. 4. Spoon the mixture into a bowl, and stir in all but 2 tablespoons of the reserved cooked bacon. Sprinkle the dip with the remaining bacon and green onions just before serving. 5. Use ½ cup as a protein portion for Phase 1. May also be used in Phase 3. 20

21 Roasted Red Pepper Dip Makes about ½ cup phase 2 This all-veggie red pepper sauce can be a dip for vegetables, but it also tastes great as a condiment for pork or fish. Use jarred red peppers for quick preparation. Prep time: 10 minutes Total time: 10 minutes dips 3 4 cup roasted red bell peppers ½ cup loosely packed fresh parsley 1 clove garlic ½ tablespoon fresh lemon juice ¼ teaspoon onion powder ¼ teaspoon ground cumin 1 8 teaspoon sea salt, or to taste pinch of freshly ground black pepper Process all the ingredients in a food processor until smooth. 21

22 photo by tara tuckwiller 22

23 Power Protein Dip Makes about 1 cup phase 2 You can tinker like crazy with this recipe. We used classic lemon and dill, but you could also try ginger and parsley, basil and lemon, or cilantro and jalapeño for a spicy version. Serve with Phase 2 veggies for dipping. Prep time: 10 minutes Total time: 10 minutes dips 3 hard-boiled egg whites 1 clove garlic 2 tablespoons fresh lemon juice 2 tablespoons water 1 tablespoon minced fresh dill 2 teaspoons onion powder 1 teaspoon sugar-free Dijon mustard ¼ teaspoon sea salt 1 8 teaspoon freshly ground black pepper 3 drops liquid stevia 1. Process everything in a blender or food processor until smooth. Serve with Phase 2 veggies. 2. About ½ cup is a protein portion for a Phase 2 snack. Vegans only: You can substitute 4 ounces silken tofu for the egg whites in this recipe. 23

24 Gorgeous Green Dip Makes about 3 cups This is a beautiful dip for summer when asparagus is in season. One cup is a protein portion plus about onequarter portion of healthy fat for Phase 3. Serve cold as a dip or a spread for sandwiches and wraps. Prep time: 15 minutes Total time: 15 minutes phase 3 2 cups fresh asparagus, halved and woody stems sliced off ½ large avocado 1½ cups cooked or canned chickpeas (drained and rinsed if using canned) 1 clove garlic Juice of 1 to 2 lemons (about ¼ cup fresh juice) ¼ cup raw pumpkin seeds ¼ cup olive oil sea salt and freshly ground black pepper dips 1. Bring a large pot of water to a boil and add the asparagus. Boil for 3 to 5 minutes, until just tender, but not mushy. Drain and add the asparagus to a blender or food processor. 2. Add the avocado, chickpeas, garlic, lemon juice, pumpkin seeds, oil, and a pinch of salt and pepper to the blender or food processor bowl. 3. Blend until smooth. 24

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26 Lemony Artichoke-Bean Dip Makes about 2 cups Use this rich and creamy dip to dunk veggies and sprouted-grain pita, or as a spread in wraps or sandwiches. About 2 3 cup would equal a protein portion for Phase 3. Prep time: 15 minutes Total time: 15 minutes phase 3 2 tablespoons olive oil 1 cup chopped sweet onion ¼ teaspoon sea salt 1 clove garlic 1 tablespoon fresh chives 1 teaspoon fresh thyme leaves 1 (15-ounce) can white beans, drained and rinsed ¼ teaspoon cayenne pepper 1 (14-ounce) can artichoke hearts, drained dips 1. Heat the oil in a small skillet over medium-high heat. Add the onions and sea salt. Sauté until the edges of the onions brown just a little. 2. Pour the onions and oil into a blender or food processor. Add all the other ingredients and process until creamy. 3. Serve warm or at room temperature. 26

27 Mediterranean Layer Dip serves 4 More meal than dip, this recipe makes a great summer dinner or snack. Scoop with veggies (or just eat it with a spoon) for a Phase 3 snack, or serve with sprouted-grain pita wedges for dinner. Prep time: 10 minutes Total time: 10 minutes phase 3 12 ounces hummus (about 11 3 cups) 1 cup chopped cucumbers 1 cup chopped cherry tomatoes 1 3 cup chopped green onions ¼ cup chopped pitted kalamata olives Fresh basil and/or mint leaves 1. Spread the hummus evenly on a large serving plate. dips 2. Layer on the cucumbers, tomatoes, green onions, olives, and basil/mint. 27

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