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FAST

METABOLISM DIET
THE
DIPS &
DRESSINGS FOR
DI P I T, DUNK I T, DRI ZZLE I T
HAYLI E POMROY
COPYRIGHT 2014 BY HAYLIE POMROY
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
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Raspberry Vinaigrette
MAKES ABOUT CUP
Phase 1 means tangy fruit dressings like this restaurant
favorite. Frozen raspberries work just ne if fresh arent
available. There isnt 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 n TOTAL TIME: 5 minutes
1 shallot, nely minced
1 tablespoon sugar-free Dijon mustard
2 tablespoons apple cider vinegar
pint raspberries (or about cup frozen
raspberries)
teaspoon orange zest
1 packet or 18 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.
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PHOTO BY TARA TUCKWILLER
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Peachy Keen Dressing
MAKES ABOUT 1 CUPS
Peaches are mild and creamy in a salad dressing. This
dressing tastes especially good on a spinach salad or with
baby greens. Its also a nice dip for celery. Youll only be
using a couple of tablespoons at a time, so even though
theres fruit in this recipe, its okay to use it at dinner on
Phase 1.
PREP TIME: 5 minutes n TOTAL TIME: 5 minutes
2 peaches, peeled and sliced
3 tablespoons fresh lime juice
teaspoon powdered stevia
teaspoon ground cumin
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
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Creamy Lemon-Herb
Dressing MAKES ABOUT CUP
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 n TOTAL TIME: 15 minutes
3 hard-boiled egg whites
2 tablespoons fresh lemon juice
teaspoon sea salt
teaspoon garlic powder
(or 2 cloves garlic)
2 teaspoons onion powder
Freshly ground black pepper
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).
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PHOTO BY TARA TUCKWILLER
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Asian Dressing MAKES ABOUT CUP
This versatile dressing can be used anytime and on any
phase of the Fast Metabolism Diet.
PREP TIME: 10 minutes n TOTAL TIME: 10 minutes
cup tamari
cup fresh lemon juice
1 tablespoon crushed peeled fresh ginger
1. Blend, whisk, or shake everything together.
2. Portion is 2 to 4 tablespoons.
Basic Balsamic
Vinaigrette MAKES ABOUT CUP
This tangy balsamic vinaigrette can be used anytime and
on any phase of the Fast Metabolism Diet.
PREP TIME: 10 minutes n 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.
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Chia-Chive Dressing MAKES ABOUT 1 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 n TOTAL TIME: 5 minutes
1 cup unsweetened almond milk, hemp
milk, or coconut milk
1 tablespoon chia seeds
cup minced shallot
2 cloves garlic, minced
cup minced fresh chives
cup white balsamic vinegar
teaspoon sea salt
teaspoon freshly ground black pepper
1. Place all the ingredients into a blender and blend until smooth.
2. Alternatively, pour all the ingredients into a jar. Cover tightly and shake until emulsied.
3. Portion is 2 to 4 tablespoons.
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PHOTO BY TARA TUCKWILLER
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Sesame-Ginger Dressing
MAKES ABOUT CUP
Use it on salad or dunk your veggies in this gingery Asian
dressing. Its especially good with daikon radish and jicama.
PREP TIME: 5 minutes n TOTAL TIME: 5 minutes
cup raw cashew butter
3 tablespoons tamari
1 tablespoon red wine vinegar
2 teaspoons grated peeled fresh ginger
1 teaspoon sesame oil
1 teaspoon olive oil
teaspoon sesame seeds
1. Place the cashew butter in a medium microwave-safe bowl. Heat in the microwave for
20 seconds.
2. Add the remaining ingredients to the bowl and whisk until the mixture is smooth and
creamy.
3. Portion is 2 to 4 tablespoons.
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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 n TOTAL TIME: 10 minutes
1 tablespoons chopped yellow onion
cup raw cashews, rinsed
cup water
3 tablespoons fresh lemon juice
1 teaspoon orange zest
teaspoon celery seed
teaspoon sea salt
teaspoon paprika
1 tablespoon poppy seeds
1. Blend all the ingredients, except the poppy seeds, until smooth.
2. Stir in the poppy seeds. Thin with additional water, if needed. Adjust seasonings,
if needed.
3. Portion is 2 to 4 tablespoons.
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PHOTO BY TARA TUCKWILLER
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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 em-
phasis on a genius spice blend. This recipe calls for sugar-
free ketchup; try your local health food store, or use our
recipe.*
PREP TIME: 5 minutes n TOTAL TIME: 5 minutes
cup apple cider vinegar
2 packets or teaspoon stevia powder
cup sugar-free ketchup*
23 cup extra-virgin olive oil
4 teaspoons mild paprika
2 teaspoons dry mustard
teaspoon celery seed
1. Combine all the ingredients in a blender and process until smooth.
2. Portion is 2 to 4 tablespoons.
*Youll nd our recipe for Homemade Sugar-Free Ketchup here:
www.hayliepomroy.com/meatloaf-recipes-for-every-phase
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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
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Easy Mango Salsa MAKES ABOUT 3 CUPS
This quick fruity salsa is an easy way to perk up leftover
chicken or turkey.
PREP TIME: 10 minutes n TOTAL TIME: 10 minutes
2 ripe mangoes, diced (about 3 cups)
1 small red onion, peeled and diced
1 to 2 jalapeos, seeded and diced
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
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Tex-Mex Black Bean Dip
MAKES ABOUT 2 CUPS
Using a dip as your protein is a great way to mix it up, and
its fun to experience a diferent texture. Use this mildly
spicy black bean dip as part of your Phase 1 or Phase 3
lunch or dinner.
PREP TIME: 10 minutes n TOTAL TIME: 10 minutes
2 (15-ounce) cans black beans, drained
and rinsed
cup chopped yellow onion
13 cup chopped fresh cilantro
1 clove garlic, minced
1 small jalapeo, seeded and diced
2 tablespoons fresh lime juice
teaspoon ground cumin
teaspoon chili powder
teaspoon sea salt
teaspoon freshly ground black pepper
1. Put the black beans, onion, cilantro, garlic, jalapeo, 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 cup serving equals a standard protein portion on
Phase 1 or Phase 3.
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Fire-Roasted Salsa MAKES ABOUT 1 CUPS
This homemade version will ruin you for jarred salsa! This
is quite mild, so use more jalapeos for more kick. Use it
as an unlimited condiment for Phase 1. May also be used in
Phase 3.
PREP TIME: 15 minutes n TOTAL TIME: 15 minutes
1 to 2 jalapeos
3 cloves garlic, unpeeled
1 (15-ounce) can diced tomatoes in juice,
preferably fire-roasted
cup loosely packed chopped fresh
cilantro
2 tablespoons fresh lime juice
teaspoon sea salt, or to taste
1. In a small, ungreased skillet over medium heat, roast the whole jalapeos 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 of the peppers and peel the garlic.
2. Place the peppers and garlic in a food processor and pulse until nely 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
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White Bean Dip with Bacon
MAKES ABOUT 1 CUPS
Youll 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 n TOTAL TIME: 15 minutes
4 slices nitrate-free turkey bacon,
chopped
4 cloves garlic, minced
13 cup low-sodium chicken broth
1 (19-ounce) can cannellini beans, drained
and rinsed
cup chopped green onions
1 tablespoon chopped fresh rosemary
1 tablespoon fresh lemon juice, or to
taste
teaspoon sea salt
18 teaspoon paprika
Dash of cayenne pepper
PHOTO BY TARA TUCKWILLER
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1. Saut 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.
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 cup as a protein portion for Phase 1. May also be used in Phase 3.
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Roasted Red Pepper Dip
MAKES ABOUT CUP
This all-veggie red pepper sauce can be a dip for
vegetables, but it also tastes great as a condiment for pork
or sh. Use jarred red peppers for quick preparation.
PREP TIME: 10 minutes n TOTAL TIME: 10 minutes
34 cup roasted red bell peppers
cup loosely packed fresh parsley
1 clove garlic
tablespoon fresh lemon juice
teaspoon onion powder
teaspoon ground cumin
18 teaspoon sea salt, or to taste
Pinch of freshly ground black pepper
Process all the ingredients in a food processor until smooth.
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PHOTO BY TARA TUCKWILLER
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Power Protein Dip MAKES ABOUT 1 CUP
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 jalapeo for a spicy
version. Serve with Phase 2 veggies for dipping.
PREP TIME: 10 minutes n TOTAL TIME: 10 minutes
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
teaspoon sea salt
18 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 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.
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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 one-
quarter portion of healthy fat for Phase 3. Serve cold as a
dip or a spread for sandwiches and wraps.
PREP TIME: 15 minutes n TOTAL TIME: 15 minutes
2 cups fresh asparagus, halved and
woody stems sliced off
large avocado
1 cups cooked or canned chickpeas
(drained and rinsed if using canned)
1 clove garlic
Juice of 1 to 2 lemons
(about cup fresh juice)
cup raw pumpkin seeds
cup olive oil
Sea salt and freshly ground black
pepper
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.
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PHOTO BY TARA TUCKWILLER
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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 23 cup would equal a protein portion for Phase 3.
PREP TIME: 15 minutes n TOTAL TIME: 15 minutes
2 tablespoons olive oil
1 cup chopped sweet onion
teaspoon sea salt
1 clove garlic
1 tablespoon fresh chives
1 teaspoon fresh thyme leaves
1 (15-ounce) can white beans, drained
and rinsed
teaspoon cayenne pepper
1 (14-ounce) can artichoke hearts, drained
1. Heat the oil in a small skillet over medium-high heat. Add the onions and sea salt. Saut
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.
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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 n TOTAL TIME: 10 minutes
12 ounces hummus (about 113 cups)
1 cup chopped cucumbers
1 cup chopped cherry tomatoes
13 cup chopped green onions
cup chopped pitted kalamata olives
Fresh basil and/or mint leaves
1. Spread the hummus evenly on a large serving plate.
2. Layer on the cucumbers, tomatoes, green onions, olives, and basil/mint.
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PHOTO BY TARA TUCKWILLER
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