Instructions

1. In a bowl, mix the coconut yogurt with the coconut milk until smooth and well combined.

2. Add the chia seeds and stir them thoroughly to prevent clumping.

3. Divide the mixture into two individual jars (I use Weck jars) and refrigerate for at least 2 hours or overnight, until it has thickened.

4. 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.

Instructions

1. Wash all the fruit thoroughly and cut it into small, even pieces.
2. In a large bowl, combine all the fruits.
3. In a small bowl, mix the lemon and lime juice with the xylitol for a sweeter touch and stir.
4. Pour the citrus mixture over the fruit and gently toss to avoid breaking the more delicate berries.
5. Let it rest in the fridge for about an hour before serving so it’s nicely chilled.
6. 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.

Instructions

1. The night before, soak the rolled oats in plenty of water.

2. The next day, drain the oats well.

3. Prepare the Italian meringue just before serving, following this step-by-step recipe.

4. 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.

5. Pour the smoothie into a glass and top with 3 tablespoons of freshly whipped meringue.

6. 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.

Instructions

1. Put the almonds to soak for at least 8 hours; I usually leave them overnight.
2. 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).
3. 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.
4. Add the water and process everything very well until the almonds have entirely powdered.
5. 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.
6. Note: do not throw away the pulp as you can use it for other recipes.
7. 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:

Instructions

1. In a bowl, mix the yeast with a little warm water.
2. In a large bowl, put the buckwheat flour and add the yeast and water mixture. Mix well.
3. 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.
4. 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.
5. 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.
6. 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.
7. Unmold your bread and let it cool on a rack. Do not cut it before it has cooled completely.
8. 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:

Instructions

1. In a saucepan, heat the almond milk; when about to boil, pour half into a tall glass and reserve it for later.
2. 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.
3. Add the roasted pumpkin to the casserole as well. Beat everything with a mixer until you get a homogeneous mixture.
4. If you have a milk frother, use it to froth the reserved almond milk. If you don’t have a skimmer, do this step.
5. Serve your pumpkin spice latte in two glasses or cups and pour the reserved hazelnut or almond milk on top.
6. 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:

Instructions

1. Preheat the oven to 200ºC.
2. Wash the peppers and eggplants, dry them well with a clean cloth, and peel the onion.
3. Place all the whole vegetables on an oven sheet and make a small cut at the base of the eggplants.
4. 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.
5. 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.
6. 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.
7. 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.
8. Cut the peppers and the aubergines, the strips, and the onion into quarters.
9. Place your vegetables on a plate and season with salt, oil, garlic, chopped parsley, or whatever you like best.
10. 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).

Instructions

1. In your food processor, put the pumpkin puree with a little stevia according to your taste. Beat for a minute to incorporate well.
2. Now, add the rest of the ingredients and process for a few more minutes until it forms a uniform dough and can be worked with your hands.
3. Shape your balls with your hands and form about 16 balls.

This recipe is compatible with the Fast Metabolism Diet – FMD Phase 3. You get 8 servings of grain and 4 servings of healthy fat for <10 pounds with these amounts.

Instructions

1. In a jar or glass, put the chia seeds and vegetable milk, along with the optional sweeteners and eventual spaces. Mix well.
2. Let sit for 10 minutes, then mix again once the seeds have started to gel.
3. Cover the jar and leave it in the fridge for at least 3-4 hours or overnight.
4. Mix the chia pudding before serving and add your favourite toppings.

This recipe is compatible with the Fast Metabolism Diet – FMD Phase 3; With these quantities, you get 1 healthy fat serving for <20 pounds.

Instructions

1. 1. Wash the blueberries well and put them in a saucepan with half the lemon juice and the sweetener.
   2. Put the casserole over low heat and watch the blueberries mix and crush constantly until all have released their juice.
   3. Now, add the chia seeds and stir for a few minutes, until the seeds have been well incorporated.
   4. Pour the jam into a glass jar and cool completely.

   This recipe is compatible with the Fast Metabolism Diet – FMD Phase 3; With these quantities, you got two serving of fruit and one serving of healthy fats for <20 pounds.