Dr. Poon’sMetabolic DietCookbooksimple exercises&delicious recipesfor a healthylifestyle
Dr. Poon’sMetabolic DietCookbookDR. PAT POONB.Sc. (Highest Honors), M.T. (A.S.C.P., N.C.A.), Ph.D., M.D.American Board of Physician Nutrition SpecialistsBECKIE POONB.Sc. (Highest Honors), M.T. (A.S.C.P., N.C.A.), M.S.DOUGLAS POON
Copyright 2006, Ontario Nutrition Company Inc.www.ontarionutrition.caFirst published in 2009Published by Ontario Nutrition Company Inc.110 Dynamic Drive, Unit 49Toronto, ON M1V 5C7CanadaCover Art byRebecca PoonBook Layout and Designed byAnie Kim ThânPrinted and Bounded in CanadaAll rights reserved. No part of this publication maybe reproduced, stored in a retrieval system, ortransmitted, in any form or by any means, electronic,mechanical, photocopying, recording, or otherwise,without the prior permission of the copy right holder.ISBN 978-0-9738905-3-2NOTES FOR THE READERThis book uses imperial, metric or US cupmeasurements. Follow the same units ofmeasurements throughout; do not mix imperial andmetric. All spoon measurements are level, unlessotherwise stated; teaspoons are assumed to be 5 mland tablespoons are assumed to be 15 ml.Individual vegetables such as onions are medium insize and pepper is freshly ground black peppers.Milk used in the recipes is skim or semi skim to helplimit the fat content of the meal. The recipes have beenmade with a reduced-fat and sugar constitutents inaccordance with healthy eating guidelines. However,this means that they will not keep fresh for as long aperiod of time as their higher-fat and sugaralternatives.Some of the recipes require stock. If you usecommercially made bouillon granules or cubes, thesecan have a relatively high salt content, so do not futheradd any additional salt. If you make your own stock,keep the fat and salt content to a minimum. Do notsauté the vegetables before simmering - just simmerthe vegetables, herbs, and meat, poultry, or fish inwater and strain. Meat and poultry stocks should bestrained, cooled, and refrigerated. Before use skim offany congealed fat on the surface - it can then be easilyremoved and this reduces the saturated fat content ofthe meal. Homemade stocks should be stored in therefrigerator and used within two days, or frozen inserving portions and labeled.Ovens should be preheated to specified temperature.If using a fan assisted oven, check the manufacturer'sinstructions for adjusting the time and temperature.The values of the nutritional analysis for each reciperefer to a single serving or a single slice whicheverrelevant. They do not include the serving suggestion.People with medical conditions should consult theirphysicians before starting any diet or exerciseprogram.
ContentsIntroduction5Beverages12Condiments, Spices and Sauces18Meat and Egg24Seafood26Vegetables28Phase 1 Recipes33Baked Spicy Spare Ribs34Beef with Chinese Broccoli (Gai Lan)35Boiled Gai Lan with Oyster Sauce36Chicken and Egg White Wrap37Chicken with Chinese Celeryand Black Mushroom38Curry Chicken with TofuShirataki Noodle39Easy Breakfast Grilled Chicken40Fishcake and Yam Noodle Salad41King Crab Legs42Lemon Chicken43Low Carbohydrate Steamed Egg Custard44Mashed Cauliflower44Pan-fried White Fish with Seafood45Pork Loin Roast46Pork with Yam Noodle Soup47Roast Duck Legs48Roasted Pork with BrownShirataki Noodle Stir-fry49Sai Woo Beef Soup50Salt-free Pickled Vegetables51Scrambled Egg with Prawn52Shirataki Noodle Stir-fry53Sirloin Beef Cubes with Roasted Garlic54Soy Sauce Chicken543
Spicy Thai Chicken55Spaghetti Squash Soup83Steamed Fresh Abalone5657Rainbow Vegetableswith Fivespices Tofu84Stir Fried Grouper with CeleryStir Fried Pork, Chives andCloud Ear Mushrooms58Spaghetti Squash Salad85Squid and Vegetable Stir-fry86String Beans with Minced Pork59Steamed Milk Custard87Stuffed Pepper with Fish Paste60Stir Fried Duck with Bamboo Shoot88Teriyaki Beef61Tortilla Fajita Wrap89The Complete Meal62Vegetable Casserole90Turkey Egg Wrap63Wonton Soup91Metric Conversion92Exercise93Watercress Pork Loin Soup63Coriander Chicken64Phase 2 & 3 Recipes465Almond Balls66Almond Soymilk Steamed Custard67Exercising with IllnessesBamboo Shoot Chicken68Strength TrainingBeef Brisket with Chinese Turnip69Cardiovascular Exercises106Beef Casserole70Stretching Exercises107Beef Stew71Exercises for Computer / Desk Users113Beef with Snow Peas and Mushrooms72Boneless Chicken with Hot Pepper73Chicken with Pumpkin and Curry74Clam and Tofu Soup75Curry Chicken Breastwith Chinese Radish76Chicken with Mushroomin Wine Sauce77French Toast78Jell-O with Berries78Hot and Sour Soup79Low Sodium Vegetable Soupwith Grilled Chicken80Pan-fried Vegetarian Beancurb Wrap81Pork Chops with Fried Onionand Snow Peas82Saucy Chicken83Notes9598114
Phase 1 RecipesPhase 1 is also called the “Fat Burning Induction Phase”. Only asmall amount of net carbohydrate (sugar and starch) is allowed inthis part of diet. The body will first use up the carbohydrate reserve(glycogen) and then start to burn fat as the main source of fuel.These are some of the recipes that you can use in Phase 1.*Baked Spicy Spare Ribs**Beef with Chinese Broccoli(Gai Lan)Roasted Pork with BrownShirataki Noodle Stir-fry*Sai Woo Beef Soup*Boiled Gai Lan with OysterSauce*Salt-free Pickled Vegetables*Chicken and Egg White Wrap*Scrambled Egg with Prawn*Chicken with Chinese Celeryand Black Mushroom*Shirataki Noodle Stir-fry**Curry Chicken with TofuShirataki NoodleSirloin Beef Cubes with RoastedGarlic*Soy Sauce Chicken*Spicy Thai Chicken*Steamed Fresh Abalone*Stir Fried Grouper with Celery*Stir Fried Pork, Chives andCloud Ear Mushrooms*String Beans with Minced Pork*Stuffed pepper with Fish Paste*Easy Breakfast Grilled Chicken*Fishcake and Yam NoodleSalad*King Crab Legs*Lemon Chicken*Low Carbohydrate SteamedEgg Custard*Mashed Cauliflower*Teriyaki Beef*Pan-fried White Fish withSeafood*The Complete Meal*Turkey Egg Wrap*Pork Loin Roast*Watercress Pork Loin Soup*Pork with Yam Noodle Soup*Coriander Chicken*Roast Duck Legs33
Doctor Poon’s Metabolic Diet LifestyleKing Crab Legs(Phase 1, 2, and 3)Ingredients for 4 servings:4 (18.8oz)legs, cookedFrozen crab legs are already cooked.Wash the legs under cold runningwater to remove the excess salt. Boil orsteam the legs until hot.Per serving:1 legEnergy: 129 caloriesProtein: 26 gFat: 2 gNet carbohydrate: 0 gTips:Avoid this dish if you are on a sodiumrestricted diet. The sodium content ishigh.Cholesterol is about 50 mg per serving.Therefore, it is for occasionalconsumption only.42
Phase 1 RecipesRoasted Pork and BrownSkirataki Noodle Stir-fry(Phase 1, 2 and 3)Ingredients for 4 servings:14 ozbrown Skirataki noodles4 ozroast pork,sliced into thin strips2 cupsChinese celery,sliced into thin strips1 mediumOmega-3 egg2 clovesgarlic2 tspcanola oil2 tspsesame oil2 tsplow-sodium light soy sauce¼ cubelow-sodium vegetablebouillon, crushed intopowderPer serving:Energy: 102 caloriesProtein: 10 gFat: 6 gNet carbohydrate: 2 gTips:You can find the recipe for roast porkon page 46 of this cookbook.This is a very high fiber dish.This has an excellent taste even whenserved cold. Just like a pasta salad.The brown flakes inside the noodlesare seaweed powder.Use orange and red pepper only if youare on Phase 2 or 3.Drain water from the package of yamnoodle and cook the noodles in a potof boiling water for three minute.Remove the noodles from the waterand set aside. Beat egg lightly. Heat anon-stick frying pan and spray withcanola oil. Under medium heat,spread egg evenly in the pan as if it isa crepe. Flip the egg once and let itcook evenly. Remove from the panand cut into thin strips. Add 2 tsp ofcanola oil to a frying pan and brownthe garlic cloves at medium-high heat.Add celery and noodles and stir-fry fortwo minutes or until celery becomessoft. Add sesame oil, soy sauce andbouillon, stir and mix well. Mix in ¾ ofthe egg and pork strips whilecontinuing to stir-fry. Transfer thenoodles to a plate and garnish withthe remaining egg and pork stripes.49
Doctor Poon’s Metabolic Diet LifestyleStir Fried Pork, Chivesand Cloud Ear Mushrooms(Phase 1, 2, and 3)Ingredients: 4 servings8 ozlean pork, cut into strips(trims off any fat)12 ozchivescut into 1-inch sections½ cupcloud ear mushroom,soaked in water until soft(about 30 minutes), cutinto strips1 tbsplow-sodium light soy sauce1 clovegarlic, minced1 tbspcanola oil½ cupxanthan gum gravymixture½ tspcornstarchMarinate the pork with soy sauce andcornstarch for 30 minutes. Heat a fryingpan and add half of the oil and half ofthe minced garlic.58Sauté chives and mushrooms, add apinch of Half Salt and cook until 80%done. Remove them from the pan.Heat up the frying pan again with therest of the oil and garlic. Sauté thepork on high heat and reintroduce thevegetables once the pork is done.Pour in the xanthan gum gravy mixtureand stir-fry until hot. Add a dash ofsesame oil for flavouring.Per servings:Energy: 150 caloriesProtein: 18 gFat: 7 gNet carbohydrate: 3 gTips:The amount of carbohydrate in ½ tspof cornstarch is 2.5 grams. Thistranslates to 0.6 g per serving. It is animportant part of Chinese cooking. Ithelps the meat to taste more tenderwhen it is used to coat the meatbefore stir-frying.
Doctor Poon’s Metabolic Diet LifestyleSirloin Beef Cubeswith Roasted Garlic(Phase 1, 2, and 3)Ingredients for 4 servings:Soy Sauce Chicken(Phase 1, 2, and 3)Ingredients for 2 servings:2chicken leg quarters16 oztop sirloin beef3 cupslow-sodium light soy sauce6 clovesgarlic, thinly sliced1 cuplow-sodium dark soy sauce1 pinchblack pepper4 slicesginger root1 tsplow-sodium light soy sauce2 tspSplenda ½ tsplow-sodium teriyaki sauce1 tspsesame oil1 tbspcanola oilCut the steak into small cubes.Remove all the visible fat. Marinate thebeef cubes with light soy sauce,teriyaki sauce and black pepper. Heatup the oil and cook the garlic untilgolden brown. On high heat, pour inthe beef cubes and stir often. Do notover cook.Trim chicken of excess fat. Put chickenin a pot of boiling water for 1 minute,remove and rinse with cold tap waterfor 5 minutes. Add soy sauces, gingerroots and two cups of water to asaucepan. Bring it to a boil. Addchicken to the pan and make sure thechicken is completely covered by thesoy sauce mixture. Bring the mixturecomes to a boil again turn heat tomedium and let chicken cook for 2minutes. Then turn off the stove, add inthe sweetener, stir, and cover thesaucepan. Let it sit for 40 minutes. Afterthe 40 minutes, remove the chickenform the pot and let it cool down for30 minutes. Coat chicken with sesameoil and then cut into serving size.Per serving:Per serving:Energy: 224 caloriesProtein: 34 gFat: 9 gNet carbohydrate: 1 gTips:Beef has zero carbrohydrates.Very low glycemic index.54Energy: 160 caloriesProtein: 21 gFat: 8 gNet carbohydrate: 1 gTips:Can use the soy saucemixture as a dip.Soy sauce mixture can be frozen andreused. Scrape off the grease form thetop before use.
Phase 2 & 3 RecipesMore carbohydrate is allowed in Phase 2 and 3. The objective is toprovide more food varieties while still allowing you to continue tolose or maintain your weight. All three phases are low in saturatedfat and sodium.*Pork Chops with Fried Onionand Snow Peas*Rainbow Vegetables withFive-spices Tofu*Saucy Chicken*Spaghetti Squash Salad*Squid and Vegetable Stir-fry*Steamed Milk Custard*Stir Fried Duck with BambooShootBoneless Chicken with HotPepper*Tortilla Fajita Wrap*Vegetable Casserole*Chicken with Mushroom inWine Sauce*Wonton Soup*Chicken with Pumpkin andCurry*Clam and Tofu Soup*Curry Chicken Breast withChinese Radish*French Toast*Jell-O with Berries*Hot and Sour Soup*Low Sodium Vegetable Soupwith Grilled Chicken*Pan-fried VegetarianBeancurb Wrap*Any recipes listed in Phase 1*Almond Balls*Almond Soymilk SteamedCustard*Bamboo Shoot Chicken*Beef Brisket with Chinese Turnip*Beef Casserole*Beef Stew*Beef with Snow Peas andMushrooms*65
Doctor Poon’s Metabolic Diet LifestyleBamboo Shoot Chicken(Phase 2 and 3)Ingredients for 4 servings:8 ozchicken meat, removevisible fat, cut into cubes1 cupfresh bamboo shoot, sliced½ cupcelery, sliced¼ cupblack Chinese mushroom,stem removed, soakedand sliceddone. Remove the contents from thepan. Heat one teaspoon of canola oilinto the pan and pour in all thevegetables. Add a pinch of Half Salt and 1 tbsp of water. Pour back thechicken cubes when the vegetablesbecome soft. Reheat and add thesesame oil when done.Per serving:Energy: 140 caloriesProtein: 18 gFat: 6 gNet carbohydrate: 3 g¼ cupgreen onioncut into 1 inch pieces4 slicesfresh gingerTips:2 tbspcanola oil1½ tbsplow-sodium light soy sauce1 tspcornstarch½ tspsesame oilCanned bamboo shoots are readilyavailable and are very inexpensive.However, their taste is inferior to thefresh bamboo shoots. In contrast tomost canned goods, the sodiumcontent of canned bamboo shoots isvery low. Because of its high fibercontent, bamboo shoot has very lownet carbohydrate.Marinate chicken cubes with the soysauce and cornstarch. Heat 1 tbsp ofcanola oil in a frying pan or wok. Addthe ginger and green onion when theoil is hot and cook for 30 seconds. Addthe chicken cubes and cook until 80%68Using ginger and green onions toseason the oil before stir-frying adds anice aroma to your meat and fishdishes.
Doctor Poon’s Metabolic Diet LifestyleStir Fried Duckwith Bamboo Shoot(Phase 2 and 3)Ingredients for 4 servings:morsels and remove all visible fat.Remove brown husk from the bambooshoot until only the light yellow tenderheart of the shoot is left. Slice it intothin rectangular pieces. Cut the greenonion into 1.5 inches segments. Addthe canola oil to frying pan and heatover medium-high heat. Add theginger and garlic and when theybecome brown, add bamboo shootand celery. Stir-fry for two minutes.Pour in the duck meat. Add thecooking wine and sesame oil andsmall amount of Half Salt to taste.4duck legs, fat removed2 mediumfresh bamboo shoots2 cupscelery, sliced4 slicesginger root4 clovesgarlic, sliced2 tsplow-sodium light soy sauce1 tspcanola oi