Apple Cinnamon Muffins - Phase 1 or Maintenance



Delicious and moist- great fall breakfast. Just add more fruit on the side! 

I buy my flours on Vitacost.com
They have great prices and fast shipping. (not sponsored)


If you are on FMD, follow the Phase 1 mods for this recipe. 
If you are not on FMD or on Maintenance, follow the Phase 3 recipe.



Apple Cinnamon Muffins
Phase 1 and Phase 4

1 1/2 cups sprouted wheat flour
3/4 cup xylitol
1/2 tsp salt
2 tsp baking powder
1/2 tsp baking soda
1/3 cup olive oil
1 tsp lemon juice
1 tsp vanilla
1 tsp ground cinnamon
1/4 tsp ground nutmeg
1/8 tsp ground ginger
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

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

Mix dry ingredients together. Add wet ingredients, stir just until combined. Fold in diced apple. 



Pour into muffin tin lined with papers. Sprinkle the raw oats on top of each muffin. Place pan in oven, and reduce heat to 375 degrees. 



Bake at 375 degrees for 18-20 minutes until toothpick comes out clean. Cool.



Makes 12 standard servings of grain and partial fat.


**P1 Modifications
skip oil
use 2 egg whites, lightly beaten until frothy
use oat milk instead of almond milk
Makes 6 standard p1 servings for breakfast or lunch






Pumpkin Bread with Cinnamon Apples - Phase 1





It is almost fall so it is time for pumpkin bread. This year I am adding something delicious- APPLES!

This is a delicious, sugar free breakfast for Phase 1 of FMD (follow the Phase 1 ingredients), or a dessert for those not on FMD.
Easy to make and has every flavor of fall!

Here is the Pumpkin Bread. I use Libby's pumpkin puree if I don't have my own. It is easy to make with sugar pumpkins but those are only available in the fall. If you find a good price, buy a few. To make puree (that freezes well), wash them, cut in half. Scoop out the seeds and pulp. Line a baking sheet with foil and lay the halves cut side down. Roast in a 400 degree oven until a knife inserted gives no resistance. Cool. Scoop out the pulp and mash with a fork or put through the food processor. 
You can freeze in 3/4 cup portions to make pumpkin bread all year. Or use in smoothies! It's a veggie!


Here is my video on making the bread: https://youtu.be/LTwW6nbxQPo


Pumpkin Bread
Phase 1 or Phase 3

3/4 cup pureed pumpkin
1 egg
1/3 cup olive oil or safflower oil
1/4 c almond milk
1 c xylitol
1 1/4 c sprouted wheat flour
1 1/2 tsp cinnamon
1/2 tsp nutmeg
1/8 tsp cloves
1/8 tsp ground ginger
1 tsp vanilla
1 tsp lemon juice
3/4 tsp baking soda
1/2 tsp salt
zest of one orange- optional
1/2 cup chopped pecans or walnuts- optional

Heat oven to 400

Mix everything but the flour in a bowl- whisk until everything is mixed well. Add flour and stir just until it is incorporated. Do not use a mixer or blender. Stir in nuts if using. Pour into greased loaf pan or silicone loaf pan. Put pan in oven and turn oven down to 350. Bake 25-35 minutes, until toothpick comes out clean. 

Recipe makes 10 standard phase 3 servings of grain and partial fat.

For P1 version... Use 2 egg whites instead of the whole egg and oat milk instead of the oil, water for the almond milk in the same amounts. Makes 5 standard grain servings. 


Cinnamon Apples
Phase 1

1 cup chopped apple- I use Honeycrisp or Gala or Granny Smith
1/4 tsp cinnamon
1T xylitol (more if your apples are tart and you wan this sweeter)
Tiny pinch of salt
1/8 tsp fresh ground nutmeg
Splash of alcohol free vanilla
Water

Heat a skillet over medium heat. Add the apples and salt and cook until apples start to get soft. Stir them frequently. Add the spices and stir, then add a splash of water. Continue to cook until apples are just soft. Stir in vanilla and pour over your portion of Pumpkin Bread. 

Alternatively, you can stir everything together in a baking dish and bake at 350 for 15-20 minutes until apples are soft. 


Salsa - Phases 1 and 3



It is the end of summer and the tomatoes are starting to wind down their growing season. I found a farmer in Nashville that sells 25lb boxes of Roma tomatoes for 10.00! I picked up a box last Sunday and here we are- making salsa. 

I have used this recipe for years. I tweaked from the original so you feel free to tweak too. 

This is the canning version. If you want to make a small batch that will keep a couple weeks in the fridge, scroll down. 

Use jalapenos for a mild or medium salsa. Feel fee to use hotter peppers if you like it hot.

This is a good way to use up the cilantro stems. They have tons of flavor!

A food processor works better than a blender, in my opinion.

This is a giant batch. If you do not have a giant stock pot, use 2 smaller pots. I put half the ingredients in each. 



Be sure to read my instructions for the garlic and hot peppers.

Salsa
P1 and P3

13 cups pulsed tomatoes (peel if you want)- about 8lbs
5 bell peppers, quartered and de-seeded
5 large onions, peeled and quartered
5 jalapenos- remove seeds and membrane if you want mild salsa
2 bunches fresh cilantro, leaves and stems
6-8 garlic cloves, peeled
1 cup apple cider vinegar
3 tsp salt

If you want to peel the tomatoes- bring a large pot of water to a boil. Have a large bowl about halfway full of ice water ready. Cut an X on the bottom of each tomato and pop into boiling water for 60 seconds. Remove with slotted spoon to ice bath for 1 minute. Skins will slip right off. 

Pulse the veggies in the food processor to the desired chunkiness you prefer. You may need to do this in batches. If you are using 2 large pots like I do, do the tomatoes first and measure out 6.5 cups into each pan. Then pulse half the peppers, half the onions, cilantro, etc and pour into one pot. Then finish with the other half of the veggies.

When you get to the last of the veggies, reserve some in your food processor (or put about a cup back in) and add the garlic and jalapenos or other hot peppers. Whiz it up until almost smooth. This prevents someone getting a giant chunk of hot pepper or garlic on one bite. Add to the pot(s).


Add the vinegar and salt to each pot- half in each if using 2 pots. 

Bring to gentle boil then reduce heat and simmer until reduced and thickened a bit. This takes 1 to 1.5 hours. Stir often. Taste and add more salt or more garlic or more hot peppers. 



Fill hot sterile jars leaving 1/4 inch head space. Process in hot water bath (boiling water covering jars by 2 inches) for 15 minutes. Let cool. Endure each jar is sealed. 


For a small batch:
Follow same instructions for chopping and cooking. When the salsa is cooked, cool and pour into a jar with a good lid and keep in fridge.

1.5 cups chopped tomatoes (peel if you want)
1/2 bell pepper, chopped
1 small onion
1 garlic clove, peeled
1/4 cup chopped cilantro
1 jalapeno or other hot pepper
1/4 cup vinegar
1/4 tsp salt

Cookbook Sale!

Check out my Facebook page for the sale code



This code is good for all the eBooks I have. You can choose by phase, or Holiday, Sauces, Soups- your choice. Buy them ALL!

Each book description lists the recipes in the book.

Instant downloads that you save and print. 


Sales ends soon!! 

Citrus Marinade- Two Ways - All Phases


Citrus Ginger Chicken and Citrus Rosemary Pork



I love marinades. Easy to whip up and they make meat taste SO good! And with so many herb and spice combos- there is a marinade out there for everyone. 

Here is one marinade you can flavor 2 different ways. Or you can leave it as is, for a 3rd option!

These work great with pork or chicken. 

Citrus Marinade
All Phases

Zest of one lemon
Zest of one lime
Zest of half an orange
2 garlic cloves
1 tsp salt
1 tsp black pepper (or less if you want)
2 green onions (or 1/4 tsp onion powder)
1 peeled lemon
1 peeled lime
1/4 cup water

Throw everything in the blender and blend until smooth. Marinate meat in this for 3-4 hours.


Citrus Rosemary
All Phases

Take half the marinade above and add 4-5 sprigs of fresh rosemary. Blend. 


Citrus Ginger
All Phases

Take the other half of the marinade above and add 2T tamari and 1T fresh grated ginger. Throw in some red pepper flakes if you want. Blend and marinate your meat.