Instructions

1. Peel the onion and wash the spinach well.
2. Drain the white asparagus well and cut them into three or four pieces.
3. Cut the salmon into strips.
4. Cut the onion and pickles into slices.
5. Join all the ingredients in a large plate or salad bowl.
6. Dress with vinegar and salt.

This recipe is suitable for the Fast Metabolism Diet – FMD Phase 2 and Phase3; With these amounts, you get 1 protein serving and 1 vegetables serving, for <20 pounds.

Instructions

1. Peel the kabocha squash, sweet potato, and carrot and wash the rest of the vegetables.
2. Cut the kabocha squash, sweet potato and carrot into similar pieces, approximately 1 cm each; cut the leek into slices; cut the pak choy into strips; eliminate the root of shimeji mushrooms and separate them from each other.
3. In a large pot, put to braise the pork with tamari sauce, 3 or 4 tablespoons of broth, 1 clove of whole and peeled garlic and ground ginger. Leave to cook for 10 minutes and preserve.
4. In the same pot, leave the garlic clove, and add the leek, the kabocha squash, the sweet potato, the carrot, and the broth. Cook at least 15 minutes covered, over medium heat.
5. Add the remaining vegetables and adjust salt. Leave to cook 15 more minutes.
6. When the vegetables and broth are ready, put the buckwheat noodles already cooked in two large bowls, distribute the vegetables in the bowls and cover everything with the boiling broth. Add the meat on top and serve.

This recipe is suitable for Fast Metabolism Diet Phase 1 – FMD P1. With these quantities, you get 2 protein servings, 2 grain servings and 2 veggies servings for <20 pounds.

For this recipe, you may need:

Instructions

1. Put in a tall pot, rice, water, and salt, cover the pot and bring to a boil over high heat.
2. When the rice water starts to boil, lower the heat and let it boil covered, for about 40 minutes.
3. Meanwhile, prepare the filling you have chosen for your onigiri.
4. For stuffing tuna and ginger (F1): Drain the tuna entirely and put it in a bowl; Grate the fresh ginger over the tuna and spread the tamari sauce little by little, it should not remain liquid in the filling.
5. For the stuffing of salmon and spring onion (F4): cut the salmon into cubes and finely chop the chives; in a small pan, put the sesame oil and sauté the onion and salmon a few minutes; add salt and add the sesame seeds (optional); let it cool.
6. When the rice has absorbed all the water and is perfectly cooked, let it cool.
7. With slightly wet hands, take a handful of rice and shape it into a ball, with one finger, make a hole in the center and place part of the chosen filling, cover the hole with a little more filling and give the onigiris the typical Triangular shape.
8. [Optional] With hands completely dry, cut a strip of nori seaweed of the appropriate dimension to wrap the onigiri. Put the onigiri in the center of the strip and wrap it. Lightly wet the ends of the alga so that it sticks better.
9. You get about 4 large onigiri or 6 smaller ones.

This recipe is suitable for Phase1 (tuna filling) and Phase 4 – FMD P1 and P4. With these quantities, you get 2 servings of grains for Phase 1 with a little protein for <20 pounds.

Instructions

1. Peel the cucumber and cut it into slices.
2. Wash the rest of the vegetables thoroughly and cut them into pieces.
3. Rinse and drain white beans.
4. Peel and cut the avocado.
5. Join all the ingredients in a large plate or salad bowl.
6. Dress with the juice of half a lemon, oil and salt.

This recipe is suitable for the Fast Metabolism Diet, FMD Phase 3. With these amounts, you get 1 serving of vegetables, 1 of protein and 1 of healthy fat, for <20 pounds.

Instructions

1. Peel the cucumbers, leaving some strip of skin on each cucumber so that they are scratched.
2. Cut the cucumbers into thin slices; It is ideal to make them with the mandolin, although a sharp knife also works.
3. Put the cucumber slices, add the salt and mix well. Let stand about 5 minutes.
4. Meanwhile, in a bowl, mix the birch xylitol or the stevia, the grated or powdered ginger, the tamari sauce and the vinegar. If you use the xylitol, you have to beat until it is completely dissolved, if it is necessary, the vinegar can be heated slightly to make it easier.
5. With your hands, squeeze the slices of cucumber a little so that they release part of their water.
6. Mix the cucumber with the sauce, and leave in the fridge for at least 1 hour.
7. Just before serving, sprinkle each portion with one piece of black pepper.
8. [OPTIONAL] In F3, you can sprinkle with the seaweed that you prefer.

For this recipe, you may need:

Instructions

1. Wash all vegetables carefully.
2. Chop the garlic, onion and red pepper into small pieces and put them to sauté a few minutes in the pan with 1/2 cup of broth.
3. Meanwhile cut the green beans, the asparagus, and the yellow pepper into pieces of approximately 2 cm.
4. When the onion is transparent, add the spinach, the green beans and the rest of the broth.
5. Let cook a few minutes and add the rest of the vegetables.
6. Adjust salt and pepper and grate little fresh ginger on top. Leave to cook until all the broth evaporates.

This recipe is compatible with the Fast Metabolism Diet – FMD Phase 2 and Phase 3; You can eat at any time of the day: it only contains vegetables.

 For this recipe, you may need:

Instructions

1. Heat 1 1/2 tablespoons of olive oil in a pan. Add a crushed garlic to brown. 
2. Finely chop the onion and fry it in the oil.
3. Wash and cut the mushrooms and spinach and add them to the onion. Adjust salt and pepper and cook for a few minutes.
4. Meanwhile, in a bowl mix the two flours and a pinch of salt. Add a little broth to the flour and mix. It may not be necessary to use all the broth. There must be a homogeneous compound, smooth and a little dense.
5. Add the remaining 1 1/2 tablespoons of olive oil and mix well.
6. On a flat surface, put 4 leaves of corn previously soaked. Place 1/4 of the mass obtained in each leaf. 
7. Put the  filling in the center of the dough and wrap the tamales. 
8. Use other sheets if necessary. Close them with a strip of the same leaf of corn.
9. Cook tamales steamed, for 25/30 minutes or until hard.

This recipe is suitable for the Fast Metabolism Diet – FMD Phase 3. With these quantites you get 4 grain servings, 1 Healthy Fat serving and 1 protein sercing for <20.

Instructions

1. Wash the aubergines and dice them into medium size. Let them soak in cold water for a few minutes.

   2. Wash the tomatoes and cut them into quarters.
   3. Peel and chop the garlic and onion and sauté in a large nonstick skillet. Sauté over low heat for a few minutes.
   4. Add eggplant, tomatoes, all spices and a pinch of salt. Mix well and cook over medium-high heat for about 8-10 minutes.
   5. Add the green curry paste and stir for a minute until it softens and releases its aroma.
   6. Add the oatmeal milk, cover and boil gently for 10 minutes.
   7. Before serving put some fresh parsley and mix well.

This recipe is suitable for the Fast Metabolism Diet – FMD Phase1 and Phase3. With these quantities, you get 2 grains servings for <20 pounds in P1 or 4 grain servings for <20 pounds in P3. Integrate with the remaining foods.

Instructions

1. Fill a small pot with water and add 1/2 tablespoon of vinegar. Boil the egg and cook until it is entirely hard (at least 10/12 minutes from boiling).
2. When the egg is hard, cool it under running water and peel it. Put it whole in a bowl, with the tamari sauce and the powdered ginger and let it marinate for 1 hour. It is essential to turn the egg every 5/10 minutes so that the outside of the egg acquires a uniform color.
3. Vegetables: Carefully separate the cabbage leaves and pak choy leaves and wash them. Cut the base (not the trunk) to the shimeji mushrooms and wash them. Wash the bunches of enoki mushrooms without separating them and tie them with a kitchen thread so that they do not separate during cooking. Peel the daikon and cut it into pieces. Peel the onion, cut it into quarters and reserve the stem. Wash the leek thoroughly and cut it into four parts.
4. In a large pot, put all the vegetables with the nori seaweed(only P3), the bay leaf, the whole garlic cloves and the chopped ginger. Cover with plenty of water and boil for several hours.
5. Meanwhile, tie the meat with kitchen thread so that it maintains an elongated and rounded shape (like a tube).
6. Once tied, put the meat in a non-stick pan and brown on all sides.
7. When the meat is well browned, put it in the pot with the vegetables and let it cook (with the lid) for at least 2 hours.
8. After Three hours since the broth began to boil, remove the meat from the broth, and put it to marinate with the egg. Leave the meat in this brine for at least 20 minutes.
9. Rinse the shirataki (miracle noodles) with running water and put them in a pot with a little broth. Let them cook for a few minutes (according to the instructions on their packaging).
10. Remove the meat and the egg from the brine: remove the meat and cut it into several slices, cut the egg in half and remove the yolk (be careful not to break the white). Add the remaining brine to the broth. Taste and adjust salt.
11. It only remains to serve: in the bottom of some bowls, place the leaves of cabbage (cabbage), a piece of daikon and above the shirataki (miracle noodles). Also place the rest of the vegetables: the leeks, the shimeji mushrooms and the enoki (without thread), the pak choy, egg white half and several slices of meat in each bowl. Cover everything with plenty of broth.
12. Serve very hot with a little of the fresh finely chopped onion stalk.

This recipe is suitable for the Fast Metabolism Diet – FMD Phase 2. With these quantities, you get 2 full meals for <20 pounds.

Instructions

1. Preheat the oven to 390ºF (200ºC)
2. Wash the Red Kuri on the outside and cut the top
3. With a spoon, remove all seeds
4. Cover the stubs with aluminium foil, so they do not burn
5. Place the Red Kuri with the hollow up on a baking sheet with a little water
6. Bake for about 15/20 minutes. When the Red Kuri is cooked, removed it from the oven and stored in the heat
7. Meanwhile, finely chop the onion and put it in a non-stick pan with 1 or 2 tablespoons of broth. Let cook for a few minutes on low heat
8. Cut the butternut squash into cubes about 1 cm and add to the onion
9. After a few minutes add the rice with 1/2 cup of broth and remove
10. Let the rice cook over medium heat and add 1/2 cup of broth when left almost without liquid
11. Add rosemary, salt and a little white pepper
12. When it is 5 minutes to finish the cooking of the rice, put the white beans in a beater with 1/4 cup of broth and beat until obtaining a homogenous puree
13. Add the puree to the rice to give a creamier texture and continue cooking until the risotto is ready
14. Fill the Red Kuri with the risotto. The Red Kuri skin is very tender and tasty, so that you can eat

This recipe is suitable for the Fast Metabolism Diet – FMD Phase1. With these quantities, you get 1 grain serving  and 1/2 protein serving for <20 pounds.