dipsdressings fnl

8/11/2019 DipsDressings Fnl

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FAST

METABOLISM DIET

THE

DIPS &

DRESSINGSFOR

DIP IT, DUNK IT, DRIZZLE IT

HAYLIE POMROY


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COPYRIGHT 2014 BY HAYLIE POMROY


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DressingsPHASE 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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PHASE

1

4

DRESSINGS

Raspberry VinaigretteMAKES ABOUT CUP

Phase 1 means tangy fruit dressings like this restaurantfavorite. Frozen raspberries work just fine 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 nTOTAL TIME:5 minutes

1 shallot, finely 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 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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PHASE

1

6

DRESSINGS

Peachy Keen DressingMAKES ABOUT 1 CUPS

Peaches are mild and creamy in a salad dressing. Thisdressing 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.


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.




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Creamy Lemon-HerbDressing MAKES ABOUT CUPHard-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.


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

ADDINS: CHOOSE ONE OR MORE

1 tablespoon fresh dill

(or 1 teaspoon dried)

2 tablespoons fresh parsley

(or 2 teaspoons dried)

1 tablespoon fresh cilantro


1 tablespoon fresh mint


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.


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).

PHASE

2

DRESSIN

GS


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PHASE

3

Chia-Chive Dressing MAKES ABOUT 1 CUPSThis mild and creamy vinaigrette balances garlic with

shallots and chives for a fresh, familiar taste. Chia seeds

add healthy fat and texture.


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 emulsified.


DRESSINGS



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PHASE

3

Sesame-Ginger DressingMAKES ABOUT CUP

Use it on salad or dunk your veggies in this gingery Asiandressing. Its especially good with daikon radish and jicama.


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.


DRESSINGS


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PHASE

3

Poppy Seed Dressing MAKES ABOUT 1 CUPThis restaurant favorite skips the dairy, instead using

cashews to get that creamy consistency. Orange zest and

paprika give it some extra zing.


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.


DRESSINGS


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PHASE

3

French Dressing MAKES ABOUT 1/ CUPSTypical 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.*


cup apple cider vinegar

2 packets or teaspoon stevia powder

cup sugar-free ketchup*

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.


*Youll find our recipe for Homemade Sugar-Free Ketchup here:

www.hayliepomroy.com/meatloaf-recipes-for-every-phase

DRESSINGS


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DipsPHASE 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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PHASE

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DIPS

Easy Mango Salsa MAKES ABOUT 3 CUPSThis quick fruity salsa is an easy way to perk up leftover

chicken or turkey.


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.



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DIPS

Tex-Mex Black Bean DipMAKES ABOUT 2 CUPS

Using a dip as your protein is a great way to mix it up, andits fun to experience a different texture. Use this mildly

spicy black bean dip as part of your Phase 1 or Phase 3

lunch or dinner.


2 (15-ounce) cans black beans, drained

and rinsed

cup chopped yellow onion

cup chopped fresh cilantro

1 clove garlic, minced

1 small jalapeo, seeded and diced



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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PHASE

1

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DIPS

Fire-Roasted Salsa MAKES ABOUT 1 CUPSThis 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.


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


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 off the peppers and peel the garlic.

2. Place the peppers and garlic in a food processor and pulse until finely 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.



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DIPS

White Bean Dip with BaconMAKES 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.


4 slices nitrate-free turkey bacon,

chopped

4 cloves garlic, minced

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

teaspoon paprika

Dash of cayenne pepper



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PHASE

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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.

DIPS


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PHASE

2

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DIPS

Roasted Red Pepper DipMAKES ABOUT CUP

This all-veggie red pepper sauce can be a dip forvegetables, but it also tastes great as a condiment for pork

or fish. Use jarred red peppers for quick preparation.


cup roasted red bell peppers

cup loosely packed fresh parsley

1 clove garlic

tablespoon fresh lemon juice

teaspoon onion powder


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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DIPS

Power Protein Dip MAKES ABOUT 1 CUPYou 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.


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 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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3

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DIPS

Gorgeous Green Dip MAKES ABOUT 3 CUPSThis 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.


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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DIPS

Lemony Artichoke-Bean DipMAKES ABOUT 2 CUPS

Use this rich and creamy dip to dunk veggies andsprouted-grain pita, or as a spread in wraps or sandwiches.

About cup would equal a protein portion for Phase 3.


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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3

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DIPS

Mediterranean Layer Dip SERVES 4More 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.


12 ounces hummus (about 1 cups)

1 cup chopped cucumbers

1 cup chopped cherry tomatoes

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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