Get the Recipes from ‘Katie’ Staff Diets

Try these healthy recipes from three of the hottest diets today: The Fast Metabolism Diet, VB6 and the Fast Diet!

Vegan Before 6

Breakfast: Corny Hoecakes

1 1/2 cups cornmeal (fine or medium grind)
1 teaspoon salt
1 1/2 cups boiling water
3 tablespoons olive oil
1 cup fresh or frozen corn kernels

Heat oven to 200 F. Combine cornmeal and salt in a medium bowl. Gradually pour in the boiling water, whisking constantly. Let the mixture sit until the corneal absorbs the water, 5 to 10 minutes. Stir in half of the oil and a little more boiling water, a little at a time, until the batter is pourable. Fold in the corn kernels.

Put a large skillet or griddle, preferably cast iron or nonstick, over medium heat. When a few drops of water dance on the surface, add a thin film of the remaining oil. Working in batches, spoon in the batter, making any size cakes you like: they will be thinner than pancakes. Cook until bubbles appear and burst on the tops and the undersides are golden brown, 3 to 5 minutes; turn and cook the other side until golden, another 2 or 3 minutes more. Transfer the cooked cakes to the warm oven and continue with the next batch, adding more oil to the skillet if necessary. Serve warm.

Serving: 1 cake
Calories:297, Cholesterol: 0mg, Fat: 13 grams

Lunch: Black Bean Tacos

8 6-inch Corn or Whole Wheat Tortillas
3 tablespoons Olive Oil
2 cups Cooked Black Beans (drained)
1 tablespoon Minced Garlic
1 tablespoon Chili Powder
1/2 teaspoon Cumin
1 teaspoon Salt (plus more to taste)
Black Pepper to taste
4 cups shredded Green Cabbage
1 Red Bell Pepper (chopped)
1 Jalapeño or Serrano Chile (minced)
1/4 cup chopped Scallions
Juice of 2 limes
1/2 cup chopped Fresh Cilantro

Heat the oven to 400 F. Coat a rimmed baking sheet with 1 tablespoon of the oil. Stack the tortillas and wrap them in aluminum foil. Combine the beans, garlic, chili powder, cumin, half the salt, and some pepper in a bowl. Mash the mixture with a fork or potato masher; it should still be chunky.

Spread the mixture out on the prepared pan, drizzle with another tablespoon of oil, and roast, stirring a few times, until the beans are crumbly and crisp in places, 15 to 20 minutes. Transfer the tortillas to the oven with the beans for their last 5 minutes of cooking.

Meanwhile, put the cabbage, pepper, chile, scallions, lime juice, cilantro, remaining tablespoon oil and 1/2 teaspoon salt, and some pepper in a large bowl and toss to combine. Taste and adjust the seasoning. Divide the beans among the warm tortillas; top with the cabbage and serve.

Serving:2 tacos
Calories: 408, Cholesterol: 0mg, Fat: 14 g

Snack: Carrot Candy

8 medium carrots (about 1 pound)
1 tablespoon olive oil
1/2 teaspoon salt

Heat the oven to 225 F. Peel the carrots and cut them into 1/8-inch coins. Toss them with the olive oil and salt, then spread on a baking sheet in a single layer. Cook until slightly shriveled, dehydrated, and sweet but still soft and chewy. You might have to move them or the pan around to ensure they don’t burn or get too crisp.

Start testing the carrots after about 2 hours, and remove them from the oven when they’re as chewy or crisp as you like, another 30 to 60 minutes. Cool thoroughly before storing in an airtight container.

Serving: 2 carrots
Calories: 58 Cholesterol: 0mg

Dinner: Sweet Potatoes with Sliced Steak

3 tablespoons olive oil
2 1/2 pounds sweet potatoes, peeled and grated (about five cups)
1 teaspoon salt, plus more to taste
2 tablespoons minced garlic
Black pepper to taste
1 pound beef sirloin, flank, strip, or other steak (about one inch thick)
3/4 cup red wine
1 tablespoon fresh chopped sage, marjoram, or oregano (optional)

Heat the oven to 200 F. Put one tablespoon of the oil in a large nonstick or cast-iron skillet over medium-high heat. When it’s hot, add half the sweet potatoes, sprinkle with 1/2 teaspoon salt, and cook, stirring occasionally, until browned in places and almost tender, three to five minutes. Add one tablespoon of the garlic and cook, stirring occasionally, until fragrant, just a minute or two more. Add half the herbs, if using, and stir. Put the potatoes in an ovenproof serving dish and transfer to the oven. Add another tablespoon of oil to the skillet and repeat with the remaining potatoes. Add them to the first batch.

Put the remaining tablespoon of oil in the skillet to heat. Sprinkle the remaining 1/2 teaspoon of salt and lots of black pepper into the hot oil and immediately put the steak (or steaks) on top. Cook, undisturbed, until the meat develops a brown crust on the bottom and releases easily, three to five minutes. Turn and cook until the other side browns a little, no more than a couple minutes. (The best way to know if a steak is done is to nick it with a sharp knife and peek inside.)

Transfer the steak to a cutting board, and add the wine to the skillet. Cook, stirring to loosen any browned bits, and let the liquid reduce to a little less than half a cup. Cut the steak across the grain into half-inch slices and arrange them on top of the potatoes. Pour the pan juices over all and serve.

Calories: 551, Cholesterol: 67mg, Fat: 17g

Click to learn more about VB6 (Vegan Before 6pm)

The Fast Diet

A typical “fast” day of 605 calories.

Breakfast: Yogurt with Plum, Blanches Almonds and Agave Nectar

1/2 cup/100g unflavored low-fat yogurt
2 plums, pitted and sliced
1 level tablespoon/20g blanched almonds
2 teaspoons raw agave nectar

The ingredients look gorgeous when layered in a glass tumbler. The only other thing you need is a spoon.

Calories: 264

Dinner: Hot Thai Stir Fry with Peanuts

1 tablespoon peanut oil
2 1/4 ounces/60g red cabbage, thinly sliced or shredded
1 small red onion, thinly sliced
1 carrot, julienned
2 1/4 ounces/60g cauliflower florets, chopped
2 1/4 ounces/60g broccoli florets, chopped
1 ounce/30g snow peas
1 ounce/30g bean sprouts, plus more for serving
1 clove garlic, minced
1/2 red chili, thinly sliced
1 teaspoon grated fresh ginger
1/2 teaspoon coriander seeds
1 tablespoon soy sauce
1 teaspoon Asian fish sauce
A squeeze of lime juice
10 unsalted peanuts, chopped, for serving (optional)

Heat the oil in a wok on high. Add the vegetables in order and stir-fry for 3 minutes, then add the garlic, chili, ginger, and coriander and stir-fry for a few minutes more. Add the soy sauce, fish sauce, and lime juice for the final minute of cooking and serve with more raw bean sprouts, and chopped peanuts if your calorie count allows.

Calories: 341

Click to learn more about The Fast Diet

Fast Metabolism Diet

Phase 1: Chicken Sausage with Brown Rice Fusilli

2 cups brown rice Fusilli (available at whole foods)
12 ounces Chicken sausage (Applegate is the brand she prefers)
2 cups cubed zucchini
1 cup broccoli florets
1/4 cup minced red onion
1 Tablespoon crushed garlic
1/4 teaspoon sea salt
1/8 teaspoon black pepper

Prepare pasta according to package. Strain and rinse. Set aside.

Cut sausage into 1-inch pieces. In a large nonstick skillet, heat 1 tablespoon of water. Sauté the onion, sausage and garlic until slightly browned. Incorporate the zucchini, broccoli, salt and pepper and cook until veggies are crisp-tender, about 5 minutes.
Add the pasta to the skillet and toss until warmed through.

Phase 2: Stuffed Red Bell Peppers

1 1/2 pounds lean ground beef
1 cup chopped red onion
1 cup diced celery
3 tablespoons chopped fresh cilantro
3 tablespoons minced garlic
1 1/2 teaspoons sea salt
1 teaspoons dried oregano
1 teaspoons dried basil
1 teaspoons fresh ground black pepper
1 cup baby spinach
6 red bell peppers

Preheat oven to 375 F. In a large nonstick skillet over medium heat, lightly brown the beef and onion. Turn the heat to low and add the celery, cilantro, garlic, salt, pepper, oregano and basil. When the beef is completely browned, remove the mixture from the heat and stir in the spinach.

Wash each bell pepper and remove tops, cores and seeds. Stuff each pepper with 1/2 to 2/3 cup of the beef mixture (depending on size of peppers). Put the peppers in a glass baking dish and pour 2 tablespoons of water into the bottom. Cover with foil and bake for 50 minutes.

Phase 3: Coconut Curry Chicken

1 tablespoom olive oil
1 medium onion, diced
1 teaspoon sea salt
2 teaspoons curry powder
14-ounce can coconut milk
1 cup canned diced tomatoes
2 tablespoons tomato paste
1 pound boneless, skinless chicken breast, cut into 1-inch cubes
3 cups packed baby spinach
2 cups cooked quinoa

Heat the oil in a large skillet. Add the onion and salt, and sauté over medium heat for about 7 minutes, until translucent. Add the curry powder and sauté for an additional minute, until the spice fully coats the onion.

Incorporate the coconut milk, tomatoes, and tomato paste into the mixture. Stir occasionally for 5 minutes, until sauce slightly thickens. Fold in the chicken and simmer for 5 or 6 minutes, or until cooked through.

Stir the spinach into the mixture and cook for another 3 minutes or until wilted.

Adjust seasonings to taste.

Serve warm; makes 4 servings – serve with 1/2 quinoa each.

Click to learn more about The Fast Metabolism Diet

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