Dip it, dunk it, drizzle it

dips &
dressings for
THE
FAST
METABOLISM diet
haylie pomroy
Copyright © 2014 by Haylie Pomroy
Dressings
Phase 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
 Raspberry Vinaigrette
phase 1

Makes about ¾ cup

Phase 1 means tangy fruit dressings like this restaurant

favorite. Frozen raspberries work just fine if fresh aren’t
available. There isn’t enough fruit in this recipe to count
dressings

as a fruit requirement, so be sure to add a fruit to your meal

if needed.

Prep time: 5 minutes n

 Total time: 5 minutes

1 shallot, finely minced ½ teaspoon orange zest

1 tablespoon sugar-free Dijon mustard 1 packet or 1⁄8 teaspoon powdered stevia
2 tablespoons apple cider vinegar
½ pint raspberries (or about ¾ cup frozen
raspberries)

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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 Peachy Keen Dressing
phase 1

Makes about 1½ cups

Peaches are mild and creamy in a salad dressing. This

dressing tastes especially good on a spinach salad or with
baby greens. It’s also a nice dip for celery. You’ll only be
dressings

using a couple of tablespoons at a time, so even though

there’s fruit in this recipe, it’s okay to use it at dinner on
Phase 1.

Prep time: 5 minutes n

 Total time: 5 minutes

2 peaches, peeled and sliced ½ teaspoon ground cumin

3 tablespoons fresh lime juice ¼ teaspoon sea salt
½ teaspoon powdered stevia

1. Process all the ingredients in a blender until smooth, stopping to scrape down the sides.

2. Portion is 2 to 4 tablespoons.

photo by tara tuckwiller

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 Creamy Lemon-Herb
Dressing Makes about ¾ cup

Hard-boiled egg whites are the secret to this non-dairy

creamy dressing. This basic dressing works well with all
phase 2

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.
dressings

Prep time: 15 minutes n

 Total time: 15 minutes

3 hard-boiled egg whites Add-ins: Choose one or more

2 tablespoons fresh lemon juice 1 tablespoon fresh dill
½ teaspoon sea salt (or 1 teaspoon dried)

½ teaspoon garlic powder 2 tablespoons fresh parsley

(or 2 cloves garlic) (or 2 teaspoons dried)

2 teaspoons onion powder 1 tablespoon fresh cilantro

(or 1 teaspoon dried)
Freshly ground black pepper
1 tablespoon fresh mint
¾ cup water (or 1 teaspoon dried)
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.

3. Portion is 2 to 4 tablespoons.

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).

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photo by tara tuckwiller
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 Asian Dressing Makes about ½ cup

This versatile dressing can be used anytime and on any

phase of the Fast Metabolism Diet.

Prep time: 10 minutes n

 Total time: 10 minutes
phase 2

¼ cup tamari 1 tablespoon crushed peeled fresh ginger

¼ cup fresh lemon juice

1. Blend, whisk, or shake everything together.

dressings

2. Portion is 2 to 4 tablespoons.

Basic Balsamic
Vinaigrette Makes about ¼ cup

This tangy balsamic vinaigrette can be used anytime and

on any phase of the Fast Metabolism Diet.

Prep time: 10 minutes n

 Total time: 10 minutes

4 cloves garlic, minced 1 teaspoon dried thyme leaves

3 tablespoons balsamic vinegar (or 1 tablespoon minced fresh thyme)

1 teaspoon dried oregano leaves 1 teaspoon sugar-free Dijon mustard

(or 1 tablespoon minced fresh oregano) 1 teaspoon freshly ground black pepper

1. Blend, whisk, or shake everything together.

2. Portion is 2 to 4 tablespoons.

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 Chia-Chive Dressing Makes about 1½ cups

This mild and creamy vinaigrette balances garlic with

shallots and chives for a fresh, familiar taste. Chia seeds
add healthy fat and texture.

Prep time: 5 minutes n

 Total time: 5 minutes

1 cup unsweetened almond milk, hemp ½ cup minced fresh chives

milk, or coconut milk ¼ cup white balsamic vinegar
1 tablespoon chia seeds ½ teaspoon sea salt
½ cup minced shallot
phase 3

¼ teaspoon freshly ground black pepper

2 cloves garlic, minced

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

3. Portion is 2 to 4 tablespoons.

photo by tara tuckwiller

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 Sesame-Ginger Dressing
Makes about ½ cup

Use it on salad or dunk your veggies in this gingery Asian

dressing. It’s especially good with daikon radish and jicama.

Prep time: 5 minutes n

 Total time: 5 minutes

¼ cup raw cashew butter 1 teaspoon sesame oil

3 tablespoons tamari 1 teaspoon olive oil
1 tablespoon red wine vinegar ½ teaspoon sesame seeds
phase 3

2 teaspoons grated peeled fresh ginger

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
dressings

creamy.

3. Portion is 2 to 4 tablespoons.

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 Poppy Seed Dressing Makes about 1 cup

This restaurant favorite skips the dairy, instead using

cashews to get that creamy consistency. Orange zest and
paprika give it some extra zing.

Prep time: 10 minutes n

 Total time: 10 minutes

1½ tablespoons chopped yellow onion ½ teaspoon celery seed

½ cup raw cashews, rinsed ½ teaspoon sea salt
½ cup water ½ teaspoon paprika
phase 3

3 tablespoons fresh lemon juice 1 tablespoon poppy seeds

1 teaspoon orange zest

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,
dressings

if needed.

3. Portion is 2 to 4 tablespoons.

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photo by tara tuckwiller
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 French Dressing Makes about 11/3 cups

Typical 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.*

Prep time: 5 minutes n

 Total time: 5 minutes

¼ cup apple cider vinegar 4 teaspoons mild paprika

phase 3

2 packets or ¼ teaspoon stevia powder 2 teaspoons dry mustard

½ cup sugar-free ketchup* ½ teaspoon celery seed
2⁄3 cup extra-virgin olive oil

1. Combine all the ingredients in a blender and process until smooth.

dressings

2. Portion is 2 to 4 tablespoons.

*You’ll find our recipe for Homemade Sugar-Free Ketchup here:

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

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Dips
Phase 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

 Easy Mango Salsa Makes about 3 cups
phase 1

This quick fruity salsa is an easy way to perk up leftover

chicken or turkey.

10 minutes n
 Total time: 10 minutes
dips

Prep time:

2 ripe mangoes, diced (about 3 cups) ½ cup loosely packed chopped fresh
1 small red onion, peeled and diced cilantro

1 to 2 jalapeños, seeded and diced 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.

photo by tara tuckwiller

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 Tex-Mex Black Bean Dip
phase 1

Makes about 2½ cups

Using a dip as your protein is a great way to mix it up, and

it’s fun to experience a different texture. Use this mildly
spicy black bean dip as part of your Phase 1 or Phase 3
dips

lunch or dinner.

Prep time: 10 minutes n

 Total time: 10 minutes

2 (15-ounce) cans black beans, drained 2 tablespoons fresh lime juice

and rinsed ¼ teaspoon ground cumin
½ cup chopped yellow onion ¼ teaspoon chili powder
1⁄3 cup chopped fresh cilantro ½ teaspoon sea salt
1 clove garlic, minced ¼ teaspoon freshly ground black pepper
1 small jalapeño, seeded and diced

1. Put the black beans, onion, cilantro, garlic, jalapeño, 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 ½ cup serving equals a standard protein portion on
Phase 1 or Phase 3.

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 Fire-Roasted Salsa Makes about 1½ cups
phase 1

This homemade version will ruin you for jarred salsa! This
is quite mild, so use more jalapeños for more kick. Use it
as an unlimited condiment for Phase 1. May also be used in
Phase 3.
dips

Prep time: 15 minutes n

 Total time: 15 minutes

1 to 2 jalapeños ½ cup loosely packed chopped fresh

3 cloves garlic, unpeeled cilantro

1 (15-ounce) can diced tomatoes in juice, 2 tablespoons fresh lime juice

preferably fire-roasted ¼ teaspoon sea salt, or to taste

1. In a small, ungreased skillet over medium heat, roast the whole jalapeños 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.

photo by tara tuckwiller

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 White Bean Dip with Bacon
phase 1

Makes about 1½ cups

You’ll 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.
dips

Prep time: 15 minutes n

 Total time: 15 minutes

4 slices nitrate-free turkey bacon, 1 tablespoon chopped fresh rosemary

chopped 1 tablespoon fresh lemon juice, or to
4 cloves garlic, minced taste
1⁄3 cup low-sodium chicken broth ¼ teaspoon sea salt
1 (19-ounce) can cannellini beans, drained 1⁄8 teaspoon paprika
and rinsed Dash of cayenne pepper
¼ cup chopped green onions

photo by tara tuckwiller

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phase 1

1. Sauté 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.
dips

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 ½ cup as a protein portion for Phase 1. May also be used in Phase 3.

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 Roasted Red Pepper Dip
Makes about ½ cup

This all-veggie red pepper sauce can be a dip for

vegetables, but it also tastes great as a condiment for pork
or fish. Use jarred red peppers for quick preparation.
phase 2

Prep time: 10 minutes n

 Total time: 10 minutes

3⁄4 cup roasted red bell peppers ¼ teaspoon onion powder

½ cup loosely packed fresh parsley ¼ teaspoon ground cumin
dips

1 clove garlic 1⁄8 teaspoon sea salt, or to taste

½ tablespoon fresh lemon juice Pinch of freshly ground black pepper

Process all the ingredients in a food processor until smooth.

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photo by tara tuckwiller
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 Power Protein Dip Makes about 1 cup

You 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 jalapeño for a spicy
version. Serve with Phase 2 veggies for dipping.
phase 2

Prep time: 10 minutes n

 Total time: 10 minutes

3 hard-boiled egg whites 2 teaspoons onion powder

1 clove garlic 1 teaspoon sugar-free Dijon mustard
dips

2 tablespoons fresh lemon juice ¼ teaspoon sea salt

2 tablespoons water 1⁄8 teaspoon freshly ground black pepper
1 tablespoon minced fresh dill 3 drops liquid stevia

1. Process everything in a blender or food processor until smooth. Serve with Phase 2
veggies.

2. About ½ 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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 Gorgeous Green Dip Makes about 3 cups

This 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.

Prep time: 15 minutes n

 Total time: 15 minutes

2 cups fresh asparagus, halved and Juice of 1 to 2 lemons

woody stems sliced off (about ¼ cup fresh juice)
phase 3

½ large avocado ¼ cup raw pumpkin seeds

1½ cups cooked or canned chickpeas ¼ cup olive oil
(drained and rinsed if using canned) Sea salt and freshly ground black
1 clove garlic pepper
dips

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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photo by tara tuckwiller
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 Lemony Artichoke-Bean Dip
Makes about 2 cups

Use this rich and creamy dip to dunk veggies and

sprouted-grain pita, or as a spread in wraps or sandwiches.
About 2⁄3 cup would equal a protein portion for Phase 3.

Prep time: 15 minutes n

 Total time: 15 minutes

2 tablespoons olive oil 1 teaspoon fresh thyme leaves

1 cup chopped sweet onion 1 (15-ounce) can white beans, drained
phase 3

¼ teaspoon sea salt and rinsed

1 clove garlic ¼ teaspoon cayenne pepper

1 tablespoon fresh chives 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. Sauté
dips

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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 Mediterranean Layer Dip serves 4

More “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.

Prep time: 10 minutes n

 Total time: 10 minutes

12 ounces hummus (about 11⁄3 cups) 1⁄3 cup chopped green onions
1 cup chopped cucumbers ¼ cup chopped pitted kalamata olives
phase 3

1 cup chopped cherry tomatoes 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.

dips

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photo by tara tuckwiller
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