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. Cook over medium-low heat the wild rice in 2 parts of water for one of rice, covered, for about 40 minutes or according to the time indicated on the package.
2. In a bowl, mix the vinegar and the sweetener
3. When the rice has absorbed all the water and is perfectly cooked, put it on a plate and dress with the vinegar mixture. Mix well and let cool.
4. Wash all vegetables well. Cut the radishes into thin slices and the cucumber into small squares.
5. Cut the fresh salmon into an elongated strip and cut several slices of the same size and thickness.
6. Place the rice in the base of a bowl and place the vegetables in the middle of the bowl. Dress the vegetables with the sesame oil and a little salt.
7. Place the cut salmon on the other half of the bowl.
8. Garnish with chopped seaweed and black and white sesame.
9. Serve with tamari sauce, wasabi, and gari.

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

For this recipe, you may need:

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. 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.