Italian Beef Sandwich- All Phases

You can use my Hamburger Bun recipe for P1 or P3 to make delicious sandwiches your whole family will love. In P2, make lettuce wraps, or use thin slices of jicama to make tacos. Or top your salad with this yummy protein!

Italian Beef
All Phases
Makes 12 servings protein

3lb chuck or round roast, trimmed of fat
2 cups beef broth, divided
8 oz pepperoncini pepper slices, plus 1/4 cup juice from the jar
8 oz giardiniera (mild or spicy), chopped variety
1 T Italian seasoning
2 tsp xylitol or stevia equivalent
1-2 tsp garlic powder
1 tsp onion powder
1 tsp sea salt
1 tsp black pepper, ground
1/4 tsp dried thyme, ground

Bring meat to room temp for 30 minutes. Season liberally all sides with salt and pepper. Brown the meat in a hot skillet on all sides. While the meat browns, measure out your spices into a bowl and mix together.

Transfer the beef to a crock pot or slow cooker. Add some of the broth to the skillet and scrape up the bits on the bottom. Pour over the meat in the crock pot. Add half of the spice mixture over the beef. Add in the pepperoncini peppers and juice, giardiniera (no juice from this) and remaining broth. Sprinkle the remaining spice blend over everything. Cook on low for 8-10 hours until the meat is soft and shreds easily. Once the meat is shredded, mix with the juices in the crock pot and cook for 30 additional minutes.

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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

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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.

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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.

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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