Cooking with a Cat

Chia Yogurt Pudding – Healthy and Creamy Breakfast or Dessert (FMD Phase 3)

2025-06-25T08:45:13Z

Breakfast is one of my favorite moments of the day. I love taking a few extra minutes to prepare something delicious, healthy, and nourishing. Today, I want to share with you this easy and creamy chia yogurt pudding recipe — perfect for those days when you need something quick and satisfying that works equally well as a breakfast or a refreshing dessert.

I love storing this pudding in Weck glass jars because they keep it fresh in the fridge, thanks to their airtight seal — super convenient and eco-friendly too!

Customize Your Chia Pudding with DMA Phase 3 Toppings

One of the things I enjoy the most is customizing my chia pudding with seasonal toppings. Fresh fruit is always a great choice, but if you’re following the Fast Metabolism Diet (FMD), be sure to choose fruits that are allowed in the correct phase.

For this pudding, which is fully compatible with Phase 3 of the FMD, here are some delicious topping options:

Blueberries
Raspberries
Blackberries
Peaches
Cherries
Loquats

Always refer to the complete food list for each phase in the DMA Masterfood Guide to stay on track and maximize your results.

Watch the Video:

Ver esta publicación en Instagram

Una publicación compartida de Eloisa Faltoni – Cocina Sana (@gatoenlacocina)

Pudding de yogur y chía

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Phase 3 · Phase 4 Serves: 2 Prep Time: 5 min Cooking Time: 0

Ingredients

¼ cup plain coconut yogurt
1 cup coconut milk
2 tbsp chia seeds
2 cups Phase 3-approved fresh fruit (for topping)

Instructions

In a bowl, mix the coconut yogurt with the coconut milk until smooth and well combined.
Add the chia seeds and stir them thoroughly to prevent clumping.
Divide the mixture into two individual jars (I use Weck jars) and refrigerate for at least 2 hours or overnight, until it has thickened.
Just before serving, top with fresh fruit. You can choose one fruit or create a colorful mix.

This recipe is fully compatible with the Fast Metabolism Diet – Phase 3. These quantities make 2 servings of healthy fats and fruit for <10 pounds.

I hope you enjoy this recipe as much as I do! If you try it, tag me in your photos on Instagram or Facebook — I love seeing your delicious creations

Big hug,
Eloisa ❤

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Fruit Salad – Easy and Healthy Recipe to Enjoy Without Guilt

2025-06-25T10:47:31Z

Sometimes all we need is something simple, fresh, and colorful to brighten our day. And if it’s healthy too — even better! Today I want to share my recipe for natural fruit salad, a perfect way to treat yourself without stepping outside the Fast Metabolism Diet (FMD). It’s ideal as a breakfast, dessert, or a refreshing afternoon snack.

The best part? You can easily adapt this recipe to your current FMD phase and to the fruits you already have at home.

Want a creamy extra? Serve it with coconut whipped cream

This fruit salad also tastes amazing topped with a spoonful of whipped coconut cream. It’s a perfect option if you’re in Phase 3 or maintenance and want to add a serving of healthy fat to your day. You can find the step-by-step instructions to make coconut whipped cream here.

Fruit Salad

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Phase 1 · Phase 4 Serves: 4 Prep Time: 10 min. Cooking Time: 0

Ingredients

1 kiwi
½ cup strawberries
½ peach
½ cup mango or banana (banana only if you're in Phase 4)
½ cup blueberries
½ cup raspberries
¼ cup wild strawberries (or more regular strawberries)
Juice of ½ lemon
Juice of ½ lime
1 tablespoon birch xylitol (optional, to taste)
Whipped coconut cream (optional, only for Phase 3 or Phase 4)

Instructions

Wash all the fruit thoroughly and cut it into small, even pieces.
In a large bowl, combine all the fruits.
In a small bowl, mix the lemon and lime juice with the xylitol for a sweeter touch and stir.
Pour the citrus mixture over the fruit and gently toss to avoid breaking the more delicate berries.
Let it rest in the fridge for about an hour before serving so it’s nicely chilled.
Serve on its own or with a spoonful of whipped coconut cream on top (optional, only for Phase 3 or Phase 4).

This recipe is fully adaptable to the phase you’re in. Remember to check the list of approved fruits per phase in your FMD Masterfood Guide to stay on track and get the most out of the plan.

✨ Tip: You can prep this fruit salad in a glass jar to take with you to work or enjoy as a healthy snack. Please keep it refrigerated.

If you try this recipe, I’d love to see your version! Tag me on Instagram or Facebook with your photos

With love,
Eloisa ❤

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Strawberry Oat Smoothie with Italian Meringue – Phase 1 Breakfast (FMD)

2025-06-25T09:47:45Z

Breakfast is one of the most important moments of the day, and if you’re in Phase 1 of the Fast Metabolism Diet (FMD), you’re going to love this smoothie. It’s a simple, fresh, and indulgent recipe — perfect for those days when you want to treat yourself a little more.

This smoothie combines strawberries, soaked oats, and a touch of sugar-free Italian meringue, whipped just before serving to give it a light, fluffy texture. The result is a creamy, naturally sweet (but sugar-free!) mix with an extra boost of protein your body will thank you for first thing in the morning.

🥚 Can you include protein in a Phase 1 breakfast? Yes — and I highly recommend it

Many people believe that Phase 1 only allows fruits and grains for breakfast, but both Haylie and her team have said that you can absolutely include protein, and I personally recommend it. Adding a little protein in the morning helps to:

Keep your blood sugar curve more stable
Prevent energy crashes
Reduce cravings
Improve your mental and physical performance throughout the day

In this recipe, the protein comes in the form of sugar-free Italian meringue, freshly made with egg whites, birch xylitol, and a pinch of cream of tartar to add stability. It’s important to whip the meringue right before serving, as it can’t be stored ahead of time without losing its texture.

You can find the full Sugar-Free Italian Meringue recipe here.

Strawberry Oat Smoothie with Italian Meringue

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Phase 1 Serves: 1 Prep Time: 20 Cooking Time: 0

Ingredients

1 cup fresh or frozen strawberries
½ cup raw rolled oats
½ cup water (or as needed, depending on desired texture)
3 tablespoons Italian meringue
½ teaspoon raw cacao powder for dusting (optional)

Instructions

The night before, soak the rolled oats in plenty of water.
The next day, drain the oats well.
Prepare the Italian meringue just before serving, following this step-by-step recipe.
Blend the strawberries with the soaked oats and a bit of water until smooth and creamy. Adjust the amount of water depending on how thick or light you want your smoothie.
Pour the smoothie into a glass and top with 3 tablespoons of freshly whipped meringue.
Dust with a little raw cacao powder if you’d like a more decorative and delicious touch.

This recipe is suitable for Phase 1 of the FMD. With these amounts, you get 1 fruit serving and 1 grain serving for <10 pounds, plus a small amount of extra protein.

If you give this smoothie a try, I’d love to see your version! Tag me on Instagram or Facebook — I love seeing your creations.

With love,
Eloisa ❤

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How to measure foods in the FMD

2023-01-09T17:15:10Z

Today, I would like to talk a little bit about how to measure serving sizes.

Every day I receive many emails from people who have problems with serving (all portions are Masterfood); the most significant problem they usually encounter is that they are not clear on how to measure certain portions.

In countries where the metric system is used, we are used to weighing food, so many people ask me: what is the conversion from cup to grams?

The problem is that there is no single cup/gram conversion, as these two units of measurement measure different things. The cup measures the volume of food; grams measure the weight of food. Each food has a specific weight and volume, so even if two foods occupy the same volume, the weight does not have to coincide.

A practical example: 1 cup of raw spinach and 1 cup of cooked chickpeas do not weigh the same.

So what is the solution to measuring serving sizes in DMA?

The best thing to do is to buy a cup set. They are easy to find in many stores and bazaars, they are very inexpensive, and the best thing is that they come with several measures. If you don’t know where to buy them, here are some options from Amazon:

If you do not want to buy a cup set, you can also use a bowl or cup you have at home, measuring 240 ml = 1 cup.

Although cup sets are very convenient, sometimes we need measurements that are a little more “difficult”. For example, many people who write to me have doubts about measuring 3/8 cup, so I have prepared two cards with which it will be super easy to measure any serving.

When I was little, my math teacher used cake as an example to teach me fractions, so I decided to do the same and use pictures of some of my FMD cakes to make it more fun.

I hope you like this post

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How to make almond milk

2022-09-17T17:12:03Z

More and more people go to vegetable milk; whether for food intolerance, whether by an ethical choice or because of health issues, vegetable milk is having incredible success. There are all kinds of vegetable milk, coconut, oats, quinoa, almonds, rice, etc., and they can be found everywhere, even in supermarkets.

Despite being a healthy choice, it’s essential to pay attention to labels: many vegetable milk brands add sugars, artificial aromas, and thickeners to their products. For this reason, I share this super easy recipe to make almond milk at home. I hope you like it

Almond milk

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Phase 3 Serves: 2 - 3 Prep Time: 10 min. Cooking Time: 0

Ingredients

2 cup - 224 gr raw almonds
7 cup of water - 1680 ml (you can use more water if you want lighter milk)

Instructions

Put the almonds to soak for at least 8 hours; I usually leave them overnight.
The next day, rinse the almonds well and peel them. You will see that once soaked, the skin will be effortless to remove: it is enough to apply a little pressure with your fingers, and the almond comes out on its own. (You can also use already peeled almonds and skip this step).
When your almonds are peeled, put them in the blender with the water. You can use more water if you want lighter milk. You can divide this process into several batches if not all the ingredients fit into your blender.
Add the water and process everything very well until the almonds have entirely powdered.
Strain the liquid through a cloth or vegetable milk bag to separate the milk from the almond pulp. It is important to squeeze as much as possible to remove all the milk.
Note: do not throw away the pulp as you can use it for other recipes.
Your almond milk is ready to be used. Keep it in an airtight glass jar in the fridge for up to 4-5 days.

This recipe is suitable for the Fast Metabolism Diet, FMD Phase 3. 1 cup of almond milk is 1 serving of healthy fat for <20 pounds; 1 1/2 cup of almond milk is 1 serving of healthy fat for >20 pounds.

For this recipe, you may need:

Notes

* The remaining okara can be added to different types of preparation.

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Coconut cookies [no flour]

2022-08-14T12:42:31Z

Do you love coconut? You have found the perfect recipe for you!

These coconut cookies are delicious, have an irresistible aroma, and are full of good fats. They are gluten-free, crunchy, and tasty cookies that can be prepared in just a few minutes. Let’s see what is needed.

Coconut cookies

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Phase 3 Serves: 9 Prep Time: 2 min. Cooking Time: 20 min.

Ingredients

1 cup shredded coconut
1 cup almond flour (finely ground almonds)
1 egg or 1 vegan egg substitute (1 tablespoon ground flaxseed mixed with 3 tablespoons water)
3 tablespoons virgin coconut oil
3-4 tablespoons birch xylitol or stevia to taste

Instructions

Preheat the oven to 180ºC (350ºF).
In a bowl, pour the egg or egg substitute and beat well. Add the almond flour, grated coconut, and sweetener and mix well.
Add the coconut oil and continue mixing until you get a homogeneous mass.
With your hands, form several balls of the same size and flatten them to form cookies; put them on a baking tray lined with baking paper and bake them between 18 and 23 minutes until they’re golden brown.
Take the cookies out of the oven and cool them on a rack.

This recipe is compatible with the Fast Metabolism Diet – FMD Phase 3. You get 9 healthy fat servings for <10 pounds with these amounts.

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Buckwheat cake with pears and cacao [gluten-free]

2022-08-08T16:32:08Z

This buckwheat cake with cacao and pearls is one of my favorite cake recipes, ideal as a special breakfast or dessert, especially for those days when we feel like something a little sweeter and sweeter in Phase 1.

Gluten-free and delicious

In addition to being very healthy and delicious, this cake is also gluten-free as it is made with buckwheat flour. So it is also ideal for celiac people.

Try a different version

Although the combination of pears and cocoa is one of the best, you can give this cake a different touch by using carob flour instead of cacao powder, or by using apples instead of pears.
Watch the recipe video here:

Ver esta publicación en Instagram

Una publicación compartida de Eloisa Faltoni – Cocina Sana (@gatoenlacocina)

Buckwheat cake with pears and cacao

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Phase 1 Serves: 2 - 3 Prep Time: 8 min. Cooking Time: 50 min.

Ingredients

3 pears
3/4 cup of buckwheat flour
4 tablespoons birch xylitol or stevia to taste
2 tablespoons of 100% pure and raw cocoa
2 tablespoons arrowroot or tapioca flour
1 teaspoon baking powder (I use 1/2 baking soda and 1/2 cream of tartar)
2 egg whites
1/2 cup oat or rice milk

Instructions

Preheat the oven to 350 ºF (180 ºC).
Wash the pears well, cut one into small pieces and reserve the other two for later.
Put the chopped apple in a large bowl and crush it with the blender until you obtain a homogeneous puree.
Add the flours, the sweetener, the cacao, and the baking powder, and mix.
Also add the egg whites, and the oat milk and mix until you get a homogeneous mass.
Pour the mixture into a silicone mold and decorate with the two remaining pears, cut into thin slices.
Bake the cake for 45/55 minutes.

This recipe is compatible with the Fast Metabolism Diet – FMD Phase 1; With these quantities, you get 3 breakfasts for <20 pounds or 2 breakfasts for >20 pounds.

If you liked this recipe, leave me a comment or share it with your friends!

The post Buckwheat cake with pears and cacao [gluten-free] appeared first on Cooking with a Cat.

Buckwheat Bread [Gluten-free]

2022-01-05T16:22:58Z

Buckwheat bread is a flavorful and naturally gluten-free bread. And unlike most gluten-free bread recipes, it’s not that dense.

Healthy and gluten-free

The best thing about this bread is that it requires a very short and above all healthy list of ingredients. It is a bread with a special flavor and is naturally gluten-free, so it is perfect for everyone.

Freeze your bread

Another great advantage of preparing this bread is that you can cut the slices you want and freeze them, to always have homemade, healthy, and gluten-free bread available.
Check out the recipe video here:

Buckwheat bread

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Phase 1 Serves: 16 Prep Time: 20 min. Cooking Time: 45 min.

Ingredients

3 cups of buckwheat flour
1 1/2 cup of warm water
3-4 gr of dry baker's yeast
5 grams of salt
10 gr of psyllium husk (optional)

Instructions

In a bowl, mix the yeast with a little warm water.
In a large bowl, put the buckwheat flour and add the yeast and water mixture. Mix well.
Add the rest of the water little by little and you see mixing to incorporate it. The result should be a smooth, homogeneous, and flexible dough.
The dough is sticky and quite dense, pour it into your mold lined with greaseproof paper with the help of a spatula. Make sure the dough is distributed throughout the mold. Smooth the surface of the bread with the spatula.
Cover the mold with a cloth, and let the dough rest in the oven off but with the light on for about two or two and a half hours, until it has doubled in size.
Preheat the oven to 180 ºC and bake your bread between 40 and 50 minutes. To check if the bread is ready, do the toothpick test: if when you stick the toothpick in it comes out clean, the bread is ready, otherwise, it needs a little more time in the oven.
Unmold your bread and let it cool on a rack. Do not cut it before it has cooled completely.
When your bread is cold, you can slice it and freeze it.

This recipe is suitable for Phase1 – FMD P1.

For this recipe, you may need:

Notes

WARNING FOR CELIAC: always check that the products that you use are certified without gluten, for who has doubts in this respect can be informed in the following link: https://bit.ly/GlutenFreeSymbol

If you liked this recipe, leave me a comment or share it with your friends!

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Vegan Pumpkin Spice Latte

2021-10-30T08:34:02Z

The Pumpkin spice latte is a trendy drink that was created by the Starbucks coffee chain. This drink is a mixture of coffee, milk, pumpkin puree, sugar, spices, and cream; Even though it is delicious, it is a drink very rich in sugars, so I have created my healthy version of this recipe to be able to take it daily.

Caffeine-free
While the original Pumpkin spice latte is with coffee, my version is caffeine-free as I use a coffee substitute. You can use the coffee substitute that you like best.

Vegan Pumpkin spice latte

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Phase 3 Serves: 2 Prep Time: 5 min. Cooking Time: 20 min.

Ingredients

1 ½ cup of almond or hazelnut milk
¼ cup canned coconut milk
2 cups of roasted pumpkin
4 teaspoons plant-based coffee substitute
2 - 3 tablespoons birch xylitol or stevia to taste
Spice mix, ½ teaspoon each: ground cinnamon, ground ginger, ground nutmeg, ground cloves

Instructions

In a saucepan, heat the almond milk; when about to boil, pour half into a tall glass and reserve it for later.
Now, add the canned coconut milk, the coffee substitute, the xylitol, and the spices to the casserole, mix well and bring to a boil, then turn off the heat.
Add the roasted pumpkin to the casserole as well. Beat everything with a mixer until you get a homogeneous mixture.
If you have a milk frother, use it to froth the reserved almond milk. If you don’t have a skimmer, do this step.
Serve your pumpkin spice latte in two glasses or cups and pour the reserved hazelnut or almond milk on top.
Sprinkle with a bit of cinnamon and enjoy.

This recipe is suitable for the Fast Metabolism Diet – FMD Phase 3. You get 2 servings of healthy fat and two servings of vegetables (snack) for <20 pounds with these amounts.

For this recipe, you may need:

If you like this recipe, leave me a comment and share this recipe with friends!

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Oven-roasted Escalivada [pepper, eggplant, onion]

2021-10-12T10:49:57Z

The Escalivada is a traditional dish here in Barcelona. It is a simple but delicious dish, consisting of fire-roasted vegetables, but since we cannot have a barbeque every day, I have thought of proposing an oven-roasted version.

The Escalivada is very versatile, you can use it as a side to any dish, put it on top of toast, eat it alone … If you want, here you can see my Instagram Reel (video) of this recipe.

Oven-roasted Escalivada [pepper, eggplant, onion]

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Phase 1 · Phase 2 · Phase 3 Serves: 4 Prep Time: 10 min. Cooking Time: 50 min.

Ingredients

4 red bell peppers
2 aubergines (P1 and P3 only)
1 onion
Extra virgin olive oil (optional; only P3)

Instructions

Preheat the oven to 200ºC.
Wash the peppers and eggplants, dry them well with a clean cloth, and peel the onion.
Place all the whole vegetables on an oven sheet and make a small cut at the base of the eggplants.
Pour some olive oil over your vegetables and brush them to coat the surface. This step is optional, you can roast the vegetables without oil if you prefer.
Bake your vegetables for about 50 minutes or more if necessary, until they are cooked through. Every once in a while, flip the veggies so they are done nicely on all sides.
When the vegetables are well cooked, take them out of the oven and let them warm for a few minutes, so that they are not so hot when you go to peel them.
Very carefully peel all the vegetables and remove the seeds from the peppers. Be especially careful not to burn yourself on the peppers as they can contain very hot water inside.
Cut the peppers and the aubergines, the strips, and the onion into quarters.
Place your vegetables on a plate and season with salt, oil, garlic, chopped parsley, or whatever you like best.
You can also keep your Escalivada in the fridge in an airtight container. It will keep one 4-5 days without a problem.

This recipe is compatible with the Fast metabolism diet – FMD Phase 1, Phase 2, and Phase 3 (the eggplants only in P1 and P3; and the oil only in P3).

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