Pasta Salad - Phase 3

Make this up Thursday night for your lunch on Friday! Full of veggies, and using chick pea pasta or black bean pasta takes care of the protein and a yummy Italian dressing is your healthy fat! 

Perfect for the backyard BBQ or the family picnic in the park!! So easy and quick to make!

Change up the veggies to what you prefer.

Bonus! The dressing makes more than what you need so either double the pasta and veggies, or save the left over dressing for a salad later in the weekend!

Pasta Salad
Phase 3
Makes 4 standard servings

For the dressing:
1/2 cup olive oil
1/4 cup red wine vinegar
2 tsp dried Italian seasoning
1/2 tsp xylitol or a pinch of stevia
1 clove garlic, minced
1/2 tsp sea salt

1/4 tsp freshly ground black pepper

For the Salad:
2 cups cooked black bean or chick pea or lentil pasta
1/2 medium red onion, finely chopped
2 cups cherry tomatoes, halved (quarter if they are big)
1 cup grated carrot
1/2 red bell pepper, chopped
3-4 radishes, chopped
1 English cucumber, quartered long ways, then thinly sliced
1/2 cup olives, chopped
1/4 cup fresh flat leaf parsley, chopped
1/4 cup nutritional yeast (optional)

Put the dressing ingredients into a Mason jar, screw on the lid tightly and give it a good shake. You can also whisk in a medium bowl. Add the nutritional yeast if you are using to the dressing ingredients.

Pour half the dressing into a large bowl. Add the red onion, stir and set aside while you chop the rest of the veggies. This will help pickle the onion and keep them from being overpowering in the salad.

Cook the pasta, and when it is drained, dunk the strainer into a large bowl of ice water to stop the cooking and to quickly cool the pasta. Do not add the dressing to a warm pasta.

Chop the veggies you are using. Add them all to the bowl. Add your drained pasta and gently stir. Season with salt and pepper and the fresh parsley. 

Cashew Butter Jam Bars - Phase 3

This is a spin in the classic PBJ that everyone loves- only made with FMD ingredients.

You can use almond butter and chopped almonds in this if you like.

My Vegan Butter works, but you can use a compliant store bought one if you want. 

Use any Phase 3 berries

Cashew Butter Jam Bars
Phase 3
Makes 10 healthy fat servings that are partial grain servings

½ cup Vegan Butter
3/4 cups xylitol or stevia or monk fruit equivalent
1 tsp alcohol free vanilla extract
1 extra-large egg, at room temperature
1 cup Coconut Cashew Butter or raw cashew butter
1 cup sprouted wheat flour
1/2 cup oat flour
1 tsp baking powder
3/4 tsp sea salt
Jam (see below)
1/4 cup raw cashews, chopped

Preheat the oven to 350 degrees.  Grease a 9x9 baking pan. 

Using a stand mixer or a hand held mixer, cream the vegan butter and sweetener on medium speed for 3 minutes. Add the vanilla, egg, and cashew butter and mix until well combined.

In another bowl, stir flours, baking powder, and salt together. Add the flour mix to the wet ingredients and stir to combine. Do not over mix- just incorporate the flours. 

Evenly spread two thirds of the dough in the prepared pan with a spatula. Spread the jam evenly over the dough. Use a spoon and drop bits of remaining dough over the jam- don’t worry if all the jam is not covered. The dough will spread as it bakes. Bake for 35-40 minutes, until golden brown. Check on it half way through and if it is getting too brown, cover loosely with a piece of foil. Remove from oven when done and immediately sprinkle raw chopped cashews on top. Lightly press them into the top. Cool and cut into small squares.


3/4 cup raspberries or blackberries or blueberries
1 tsp arrowroot
2 tsp cold water
Sweetener to taste

In a sauce pan, smash the berries a bit to break them up. Add sweetener if your fruit is not sweet enough. Bring just to a boil. While waiting for the fruit to come up to temp, mix arrowroot with cold water. Once fruit boils, add arrowroot. Stir and reduce temp to medium. Once the mixture is thick, remove from heat and let cool before spreading over the cashew butter crust. 

Fat Free Tuna Salad - Phase 2

Lots of flavor here- you will not miss the mayo!!

Fat Free Tuna Salad
Phase 2
Makes 2 standard meal servings or 4 snack servings

6 oz canned and drained tuna
3 boiled egg whites (alternatively, you can use 12 oz of tuna and skip the eggs)
2T finely minced onion, any kind
1-2 celery stalks, finely chopped
4-6 radishes, chopped
1/2 cup jicama, peeled and finely chopped or grated
1.4 cup fresh parsley, chopped

1 cucumber, peeled and seeded
1T fresh dill or 1 tsp dried
1 small clove of garlic
Pinch of salt
Pinch of black pepper
Juice of 1 lemon
Zest of half a lemon

Put all the dressing ingredients in a blender and blend until smooth.
Put all the salad ingredients into a large bowl and mix with dressing. 

Jicama Salad - Phase 3

This is perfect for a snack on phase 3!! 

Feel free to add radish, celery, or onion to this salad. 

Jicama Salad
Phase 3
Makes 3 standard servings of healthy fat

3 T extra virgin olive oil
1 lime, zested and juiced
1 T freshly grated ginger
1 T xylitol or stevia equivalent
1 tsp sesame oil
Pinch of sea salt

2 cups jicama, peeled and cut into matchsticks
2 cups carrots, shredded
1 avocado - peeled, pitted, and sliced
1 cucumber, seeded and chopped
1T chopped fresh cilantro

Put all dressing ingredients, except olive oil in a blender. Blend on low for 15 seconds. Slowly add the olive oil to the blender, in a super thin stream. 

In a large bowel, stir veggies together in a large bowl. Pour dressing on top and stir to coat.

Baking Soda- Tips

I scored this giant bag of baking soda the other day. TWELVE POUNDS!! For only about 8 bucks. What a deal!!

How do I use it all, you ask?

Let me count the ways...

1. Dishwasher. Baking soda softens water, so your detergent works better. I put a scant 1/4 cup into each load. Pro tip: sprinkle on the dishes, rather than in the bottom, where it will just get sucked out with the collected water before the wash cycle starts. 

2. Washing Machine. Same as above- it softens water and helps detergent clean the clothes better. A heaping 1/4 cup is good for a full load of clothes. It also helps remove smells from clothes. Whenever I strip my towels (every 5th or 6th wash, I add a couple cups of white vinegar to the wash, let them soak then rinse and spin) I was the second time with extra baking soda to remove the vinegar smell. Same with bleached clothes. 

3. Face Scrub. (do not use on your face if you have sensitive skin) This is a wonderful gentle scrub that I like to do in the shower a couple times a week. I use it along with coconut oil (another post coming on that wonder product) and I have soft, smooth skin.

4. Body Scrub. I like to add this to my body wash to gently scrub my whole body. It makes my skin so soft and is all natural.

5. Scalp scrub. Once a week, I add a bit to my shampoo and scrub my scalp. It helps remove oils (I do not wash my hair daily any more) and if you have hard water and your shampoo won't lather, baking soda will help. It can also help reduce the amount of shampoo you use. Be sure to very thoroughly rinse your hair.

6. Tub Scrub. Sinks too- this is a very inexpensive gentle cleanser that will help remove the toughest soap scum. Sprinkle it in the wet tub or sink and rub gently. 

7. Freezer deodorizer. Put a small open box in the freezer to capture freezer smells. Works in fridge, too. 

8. Carpet deodorizer. Sprinkle generously on your carpet and let sit for an hour or so. Vacuum as normal and your carpet will smell fresh. Great if you have pets. Just be sure carpet is dry, and the pets are off of it while it sits. 

9. Mattress deodorizer. When you change sheets and mattress pad, sprinkle your mattress with a little baking soda, then let it sit for an hour. Vacuum off. 

10. Removes burnt on food. Did you burn something in a pan on the stove? It happens to all of us. Is it something you think will NEVER come off? Simply put a couple inches of water in the pan and a tablespoon of baking soda. Put on low heat for about 10-15 minutes then turn off heat and let it sit for a couple hours. Your burnt on mess should easily scrub out. If not, repeat the process. 

11. Keep drains smelling fresh. If you are going on a vacation, before you leave, sprinkle a generous amount of baking soda in your drain and just let it sit while you are gone. It will keep odors at bay. This works well with sinks you do not use often, also, like in a garage or mud room or garden shed. 

12. Leavening for baked goods (non yeast baked goods) You will see baking soda in a lot of recipes but if you add a bit of acid (vinegar or lemon juice) it will help leaven or rise the baked good even more. The acid and the soda react to create gas and this rises the quick breads or pancakes to a really fluffy new height!

13. Detox Soak. When you have a cold, add some to a hot bath along with ground ginger and Epsom salts. Soak for 20 minutes. Be sure to drink water before you get in, while you are soaking and right after you get out. Also- stand up slowly from your soak.

14. Soften skin. Add just baking soda to your warm relaxing bath and your skin will thank you for it.

15. Hand washing dishes. Add a sprinkle to the water and half as much Dawn and your dishes will come out sparkling!! 

16. Oven cleaner. Make a paste with water and spread on your oven. Let sit then scrub. Be sure to rinse well when you are done. 

Do you have any other uses for baking soda? Drop them in the comments below!