GLUTEN FREE Blueberry Muffins- Phase 1

Gluten free does not have to be scary. Here are some muffins to prove it!

Simply mix up the flour mix in a large container you can seal. Then measure it just like flour and use in this and other recipes on the blog.

Gluten Free Flour Mix
Phase 1

3.5 cups brown rice flour
2 cups gluten free oat flour
1.5 cups sorghum flour
1.5 cups arrowroot
1.5 cups tapioca flour
1T xanthan gum
1T cream of tartar

Mix well and store in airtight container.

Blueberry Muffins
Phase 1
Makes 6 standard p1 servings

1 1/2 cups Gluten Free Flour Mix from recipe above
3/4 cup xylitol- or stevia/pure monk fruit equivalent
1/2 tsp salt
2 tsp baking powder
1/2 tsp baking soda
1 tsp vanilla
2 egg whites, lightly beaten
1/3 cup unsweetened oat milk
1 1/4 cup blueberries

Preheat oven to 425 F

Mix dry ingredients together. Add wet ingredients, stir just until combined. If the batter is super duper thick, add in a tablespoon of water at a time, until you get a very thick pancake batter consistency. Fold in blueberries. Pour into silicone muffin pan, filling the cups 90% full.

Put into the hot oven quickly, close door and immediately reduce temp to 400 degrees. Bake for 18-23 minutes until toothpick comes out clean. Cool in the pan 10 minutes, then remove to cooling rack. When completely cooled, transfer to airtight container.

Makes 6 standard p1 servings for breakfast or lunch. If you get 12 muffins from the batch, each serving is 2 muffins.

Cajun Beans and Rice- P1 and P3 (vegan and vegetarian)

 Super versatile recipe- use the beans you like or have. If you are not following FMD, use a ham hock for flavor when you cook the beans. If you are on FMD- use a pork bone if you can get some. I keep the bones from a shoulder that we smoke. 

To make this vegan, use veggie stock and skip the pork bone 

Cajun Beans
Phase 1 and Phase 3
Makes 6 servings of protein and grain

1 cup dried beans- red, black, pinto
1 pork bone
1/2 onion, chopped
1 clove garlic, minced
2 bay leaves
1/2 cup grated carrots
4 cups veggie, chicken or pork stock

1 bell pepper, chopped
2 cloves garlic, minced
1/2 cup chopped tomato
1T olive oil (P3 only- use water in p1)
2 tsp Liquid Smoke (sugar free)
1/4 tsp cayenne (more if you like spicy
1 tsp celery salt
1 tsp black pepper

6 cups cooked brown rice for phase 1 or 3 cups cooked quinoa or black rice for phase 3

Put the first 7 ingredients in the crock pot. Cook on low for 6-8 hours or high for 5-6. Add water if needed, to keep beans covered. When the beans are done, remove the bone and bay leaves. 

In a large pot, sauté the bell pepper and onion for 2-3 minutes. Add tomato, and spices. Stir and cook for 1 minute. Add liquid smoke and the beans from the crock pot, reserving some liquid- you only want a little liquid in the pan. Heat over medium high heat until the liquid thickens a bit. Taste and adjust seasoning.
Serve over cooked brown rice in phase 1 or quinoa or black rice in p3

Sourdough Focaccia - Phase 3

Make sure your starter is nice and strong for this. Super easy recipe that makes great bread. You can make this thicker in a round 9" pan, or thin on a baking sheet. It is delicious both ways.

All measurements for this one is in grams, so grab your kitchen scale.

I do not have measurements in cups for this one.

Sourdough Focaccia
Phase 3
Makes about 16 standard servings of grain

325 grams cool spring water
65 grams strong starter
11 grams olive oil
11 grams of sea salt

Mix these together with your clean hand until combined

Add 370 grams sprouted wheat flour and mix just until flour is incorporated. It will be a shaggy, sticky dough.

Cover with damp cloth and let sit for 1 hour.

Do 11 turns of the dough with damp fingers. Dough should be noticeably smoother. Tuck seam side under and place back in dough. Rest, covered, for 1 hour

With damp fingers, do 3-4 coil folds. Dough is really smooth now. Be more gentle with the dough with each fold. Let rest 1 hour, covered.

Repeat last step 2 more times, resting an hour between.

Oil your preferred pan and place dough in pan. Cover and let rest overnight.

In the morning, heat oven to 425 F

In a jar, add 2-3 minced cloves of garlic, 3-4T finely chopped fresh rosemary, 1T spring water and 3-4 T olive oil. Cover with lid and shake to emulsify. Pour some of this mixture over your dough and carefully spread it with your fingers. Using your fingers, press them into the dough to dimple and spread the dough. Add more of the olive oil mixture, pressing it down into the dimples.
Bake for 20-25 minute- thicker bread will take a bit longer, thin, will be less time.

Oil Free Asian Dressing- All Phases

There are never enough sauces or dressings for phase 2! Keeping a stash of a few good sauces makes the phase that most people dread so tasty!

Add this to your arsenal and you will love Phase 2 of FMD!

Oil Free Asian Dressing
All Phases

1/3 cup tamari
1/4 cup water
2 T vinegar or lime juice
4 cloves garlic
1/2 inch fresh ginger,  peeled
2 T xylitol or stevia equivalent    
2 T TCS Sweet Chili Sauce recipe on the blog)
1 T TCS sriracha (optional) (recipe on the blog)
1 tsp red pepper flakes (optional)

Put everything in a blender and blend until smooth.
Store in fridge. Will keep for a while in fridge

Black Bean Tacos- Phase 1 and Phase 3 - vegetarian, vegan


This is super easy to whip up. You can use canned beans but I prefer to save money and have better flavor with beans I cook myself. 

You can also add whatever veggies you like. Jicama, radish, bell pepper, onion, carrot...clean out your crisper and make some tacos!

If you don't want the heat, be sure to take out the seeds and membranes in the jalapeno. If you want it hotter, add another one. 

You can serve this on chopped lettuce for a salad, or in spelt tortillas for tacos. You could even put this over brown rice to make a taco bowl. 

Black Bean Tacos
Phase 1 and Phase 3
Makes 4 standard servings of protein

2 cups cooked black beans
1 jalapeno, chopped
1 yellow or orange bell pepper, chopped
2 Roma tomatoes, chopped
1 purple onion, chopped
1/4 cup shredded carrot
1/4 cup sliced radish
1/4 cup chopped fresh cilantro
1 lime, juiced (add zest for extra zing)
Sea salt and fresh ground black pepper
2 garlic cloves, minced

Mix everything in a large bowl and allow to sit in the fridge for at least an hour before eating.