Balsamic Black Bean Salsa- Phases 1 and 3 (vegan and vegerarian)

This is a versatile salsa that can be use in many different ways. You can use this as a dip for chips or crackers. You can make a burrito bowl out of it by putting it on cooked and seasoned brown rice or quinoa. You can make taco with this with spelt tortillas or even lettuce wraps. Use it as a protein on a salad- you don't even need a dressing! 

Use whatever veggies you have in this. Jicama, radishes, green onions, zucchini- whatever crunch veggies you have!

Balsamic Black Bean Salsa
Phases 1 and 3
Makes 3 standard servings of protein


1 1/2 cups cooked black beans (or white beans or pinto beans), drained
1 small onion, finely chopped
1 carrot, grated
1 red bell pepper, finely chopped
1/2 cup finely chopped fresh cilantro
3/4 cup tomato or tomatillo salsa OR 1/2 cup chopped tomatoes, fresh or canned (drain if canned)
1 chopped jalapeno, optional


Dressing:
Juice of 1 lime (or lemon)
1 garlic clove, minced OR 1/4 tsp garlic powder
1/2 tsp ground cumin
1/4 cup balsamic vinegar
1/4 tsp each s&p

Mix the beans and veggies together in a large bowl.

Mix the dressing ingredients together and pour over bean mixture. 


Taste and adjust the seasoning. Let sit for 1 hour before serving. 


Orange Muffins - Phase 1




I have an abundance of oranges right now... apparently they were on sale. And, they were part of my Misfits box (see here for info on this great service- you can get a percentage of your first box with my code) so I have been stocking up on citrus!

I was going to make a cake. 


Then I thought about cookies. 

Maybe some marmalade? 


I settled on muffins. Super easy to whip up and can be totally compliant for FMD!! 



I use the zest and the fruit in this recipe. I peel the oranges with a knife and be sure to get all the white pith off- it is bitter. And be extra sure to get the pithy core out of the middle. Oh, and remove the seeds, too!

You can use any oranges you like- I used Cara Cara Oranges today, along with 2 lonely clementines. You need 1/2 cup puree, any extras you can freeze in ice cube tray for use in smoothies.

I hope you love these as much as I do. 



Orange Muffins
Phase 1
Makes 6 standard servings of grain

1 1/2 cups sprouted wheat flour (for gluten free, see below)
3/4 - 1 cup xylitol, or the equivalent
1/4 tsp salt
1 tsp baking powder
1/2 tsp baking soda
2 tsp vanilla
2 egg whites, lightly whipped
1/4 cup oat or brown rice (unsweetened) milk
2 tsp orange zest (fresh is best)
1/2 cup pureed, peeled, no pith orange(s)

**for Gluten Free- use 1/2 cup each of brown rice flour, oat flour and sorghum flour

Heat oven to 425 degrees.

In a small bowl, mix the dry ingredients together.
In a large bowl, whisk together the vanilla, milk, orange zest, orange puree and egg whites. 



Add the dry ingredients to the wet and stir just until mixed. Do not over-work.

Divide into lined muffin tins. 


Put the pan into the hot oven, close the door and IMMEDIATELY reduce temp to 375 degrees.

Bake 15-20 minutes, until a toothpick comes out clean. Let cool. 







You can now be a Patron!!

Hey, folks!

Yesterday, I set up a Patreon page. 

If you are unfamiliar with Patreon, let me explain. It is really cool!

I have 4 levels of membership- kind of like a subscription. It is a monthly payment, and you get stuff from me. Each level has it's own benefits. 

Levels start at 2.00 a month, and go up to 25.00 a month. Every level gets at least 1 brand new, EXCLUSIVE FMD recipe from me sent to your email. These recipes will never be posted on my blog or in any cookbook. (although, if this is all successful, I can compile the Patreon recipes into a free eBook for only my patrons)

All levels will get 20% off cookbooks in my store. Some levels get extra recipes, access to videos before the public, and even exclusive Patreon only videos with my tips, tricks and cooking lessons. 

Click on this link to learn more and sign up: www.patreon.com/thecleverspoon

All money will help me buy ingredients to test new recipes for everyone, patrons and the public. 

Edamame Hummus - Phase 2 - Vegan

Whiz this up and use it for a veggie dip on Phase 2 of The Fast Metabolism Diet Plan. Once you are in maintenance, add some tahini and olive oil for a richer, creamier hummus. That is a goal to look forward to!! 

Use fresh lemon juice for the very best flavor. You can even add some lemon zest for a zingy punch! make sure your edamame is shelled and cooked, then cooled.

Edamame Hummus
Vegan
Phase 2
Makes 3 standard servings

⅓ cup freshly squeezed lemon juice
Lemon zest (optional)
1 medium clove garlic
½ teaspoon fine-grain sea salt
½ cup lightly packed fresh cilantro leaves, plus more for garnish
1 ½ cups shelled edamame, preferably organic, defrosted if frozen
2 to 4 tablespoons water, as necessary

Put everything into a food processor or blender and blend until smooth. Refrigerate for a couple hours before eating so the flavors can come together. 



Family Dinner

I know this is a crazy time. Everyone is stressed, and scared and nervous and all that.

I am not following phases right now. I am just trying to eat the best I can. I am not worrying about it.

With that said, if you are at a loss for what to cook, and maybe you have limited groceries, check out Chef Michael Symon. He is doing a family dinner every night. He lists the recipe the day before and then does a video on Facebook every afternoon showing how to cook that meal and answering questions.
While his foods may not be 100% FMD compliant, he offers so many good tips and tricks and ideas. He is a calm voice in this storm. I adore him so much.


Even if you cannot eat FMD, please eat. And take care of each other.