Waffles- Phase 1


Phase 3
Makes 8 standard servings grain

1 1/4 cups sprouted wheat or spelt flour
1/2 cup sorghum flour
2 cups unsweetened oat milk or unsweetened brown rice milk
2 egg whites
2 egg whites, lightly beaten until foamy and loose
1 tsp baking powder
1 tsp baking soda
1/4 tsp xanthan gum
1/8 tsp salt
1 tsp vanilla
1 tsp xylitol or stevia/pure monk fruit equivalent

Heat up your waffle iron

In another bowl, whip the 2 lightly beaten egg whites, milk, baking powder, baking soda, salt, sweetener until very well combined. Add flours and stir just until combined. Allow batter to sit for 10-25 minutes. 

While the batter sits, beat the other 2 egg whites until stiff peaks form.

Fold the stiff egg whites into the batter- you want it to look lumpy and not smooth. Cook in preheated waffle iron, as directed by manufacturer.

Serve with fruit compote and other components of P1 breakfast

Chai - Phase 1 & 3


Chai is a hug in a mug. I'm not a fan of tea leaves, so I'm kinda glad they aren't part of FMD. 

This is technically a Masala Chai, since it is spiced. 

This is highly customizable, also. There is no one Chai recipe. Change spices to please your palate. This is my favorite blend at the moment. Some folks like 1 part water to 2 parts milk, others for 1 to 1. You do want a thick and creamy milk. 

I prefer to use whole spices, as the ground spices will not dissolve. 

I think this fall, this will be simmering on my stove all day! 


Phases 1 & 3

Makes 2 mugs of tea

3-4 slices fresh ginger

10 green cardamom pods, smashed

1 tsp black peppercorns

1 tsp whole cloves

2-3 whole star anise

1-2 cinnamon sticks 

1/2 whole nutmeg, broken

Sweetener to taste

1 1/2 cups water

1 cup unsweetened plant based milk

Optional spices: split vanilla bean, fennel seeds, whole coriander seeds, holy basil leaves, lemongrass.

Place all the spices in a pot. Break the cinnamon sticks if they're too long to fit. Add 1 1/2 cups spring water. Bring to a simmer, stirring occasionally. Simmer for 10-15 minutes. You need it to reduce to about a cup. 

Add the milk and sweetener. Bring to gentle boil while stirring for 1 minute. Remove from heat. Stir. You can repeat this process if you like. I think it adds more flavor to cook the milk a bit.

Strain the tea. If you want it thicker, use a milk frother or whisk for a minute or so. 

Fall Spice Creamer and Cold Foam- Phases 1 and 3 (v)

Fall Spice Creamer
Phases 1 and 3 versions

Use your favorite plant based milk for this. Homemade or store bought. I prefer but milks for this creamer but oat and brown rice milks should work just fine

Phase 1- unsweetened oat or brown rice milk
Phase 3- unsweetened almond, coconut, cashew or oat

I do not use ground spices in this as they will not dissolve and leave the creamer with a gritty feel.

2 cups plant based milk 
3-4 cinnamon sticks
1 vanilla bean
3-4 star anise
10 whole cloves
1 whole nutmeg, crushed
2 inch piece of fresh ginger, sliced
sweetener to taste (birch xylitol, pure monk fruit or pure stevia)

Split the vanilla bean lengthwise. No need to scrape as most flavor comes from the pod and not the caviar inside. 
Place everything into a pot over medium heat and bring to a very gentle simmer. Do not boil. Reduce heat if there are lots of bubbles. Stir often. Simmer slowly for about 30 minutes. Allow to cool. Strain. 
Keep in fridge

Pro Tip. If the flavor ends up stronger than you prefer, simply add more milk to get to the intensity you prefer. 

To make cold foam:
Place 3-4 tablespoons of the creamer into a tall jar or glass. Use a milk frother (you can get the link to purchase HERE) for 20-30 seconds until foamy. Pour over your iced coffee sub or herbal tea. 

Alternatively you can use a blender or shake in a jar for 1 minute


Meal Plans Available in the TCS Store

I now have 2 options for meal plans available for purchase. 

I have 2 week and 4 week bundles.

They are meal plans for FMD using my recipes from my blog and a select few from my coookbooks. I have these filled out the way I eat on FMD- using the leftovers from dinner for the next day's lunch, when I can. This limits the amount of cooking and prep. 

Use the links below to purchase. They are instant downloads so you have them right away to use. They are in Excel format. 

All sales are final - no refunds on digital purchases.



Apple Pie Muffins- Phase 1 and Phase 4

Apple PieMuffins
Phase 1 and Phase 4

For the muffin batter (phase 4 version):
1 1/2 cups sprouted wheat or spelt flour
3/4 cup xylitol- or stevia/pure monk fruit equivalent
1/2 tsp salt
2 tsp baking powder
1/2 tsp baking soda
1/3 cup olive oil 
1 tsp lemon juice
2 tsp vanilla
1/2 tsp cinnamon
1 egg
1/3 cup almond milk
1 large Honeycrisp or Granny Smith apple, finely diced (I leave the peel on)
1 tablespoon uncooked rolled oats (optional)

For the Apple Pie Filling:

2 apples- one Granny Smith and one Gala or Honeycrisp, peeled and finely diced
1 1/2 tsp pumpkin pie spice (recipe on my blog)
1/2 cup xylitol or stevia/pure monk fruit equivalent
Pinch of sea salt
1 tsp arrowroot mixed with 2 tsp cold water for a slurry

Preheat oven to 425 degrees. (you will turn down later)


Add the apples to a non stick pan over medium heat. Add the pinch of salt and cook the apples until just soft. Add a splash of water if they start to stick or start to brown. Once the apples are soft, add the sweetener and spices, and about 1/4 cup water. Bring this to a simmer, then add the slurry. Stir until thick and remove from heat,


Add wet ingredients to a large bowl and whisk together. Add half the flour, stir just until combined. Allow to sit for 10-15 minutes. Mix or sift the remaining flour, baking powder, baking soda and salt together. Gently combine with the batter. Fold in diced apple. 

Spoon a small amount of batter into muffin tin lined with papers, about a tablespoon of batter. Divide the apple pie filling between each muffin cup evenly. Top with remaining batter until muffin cups are almost full. Sprinkle the raw oats on top of each muffin (optional) 

Place pan in oven, and reduce heat to 400 degrees F. 

Bake for 18-20 minutes until toothpick comes out clean. Cool.

Makes 12 standard servings of grain and partial fat for Maintenance (p4)

**P1 Modifications

In place of the oil, use pureed raw apple. 

Replace the whole egg with 2 egg whites, lightly beaten until frothy

Use unsweetened oat milk instead of almond milk

Makes 6 standard phase 1 servings of grain and partial fruit, for breakfast or lunch

(if you make 12 muffins, you will eat 2 for under 20lbs. For over 20lb goal you will eat 3)