No-Bake Pumpkin Bars - Phase 3 (Vegan and Gluten Free)

No-Bake Pumpkin Bars
Phase 3
Makes 12 servings of healthy fat

1 cup Pecans
¼ cup Almond Flour
¼ cup shredded unsweetened coconut
½ cup xylitol
¼ tsp ground ginger
½ tsp ground cinnamon
2 T coconut oil

1 ½ cup pumpkin puree
¾ cup xylitol
½ cup coconut oil
½ cup canned coconut milk, full fat
1 ½ tsp alcohol free vanilla
1 tsp pumpkin pie spice


Line an 8x8 baking dish with aluminum foil or plastic wrap.

Add the pecans, almond flour, and shredded coconut to bowl of a food processor. Process until the pecans resemble small, coarse crumbs.

Add the sweetener, ginger, cinnamon, and coconut oil to the nut mixture and pulse until the dough is moist enough to hold the crust together. Scoop the dough into the prepared pan and press evenly over the bottom.


Add all ingredients to a high-speed blender or food processor. Blend together until very smooth and fluffy

Spoon the mixture over the crust and smooth the top. Cover and refrigerate for 3-4 hours, or overnight.

Once chilled, cut into bars. Sprinkle with cinnamon, if desired

No-Bake Chocolate Mint Cups (Vegan and gluten free) - Phase 3

No-Bake Chocolate Mint Cups (V)
Phase 3
Makes 12 standard servings of healthy fat and each is a partial grain

1 cup rolled oats
1 cup pecan halves
1/2 cup unsweetened shredded coconut
3 T cacao powder
pinch of fine sea salt
½ cup melted and cooled coconut oil

Chocolate Filling:

½ cup raw cacao or Hershey’s regular cocoa powder
½ cup coconut milk (from a can)*
½ cup Vegan Butter (recipe on my blog)
½ cup xylitol or stevia/pure monk fruit equivalent
¾ teaspoon peppermint extract

*note about canned coconut milk: If you buy a quality coconut milk, it will be about 2/3 cream and 1/3 watery liquid. This is generally not possible to shake up to blend, so simply pour everything into a blender and blend on low until smooth. Pour into a jar to store leftover in fridge for another recipe

Line a 12-cup nonstick muffin tin with little strips of parchment paper or cupcake liners and set aside.

In the bowl of a food processor, combine the oats, pecans, coconut, cacao powder, and salt. Pulse the mixture until everything is finely chopped.

Add coconut oil to the food processor. Pulse until a sticky “dough” starts to come together. Pinch it between your fingers to make sure that it will hold together. Place the dough in the fridge for about 5 minutes, just to firm up.

In the muffin tin, drop about 3 tablespoons of the dough into each cup. Lightly spread it out with your fingers. Then, with the bottom of a shot glass (or something similarly sized), press an indent into each portion of dough to form a “cup.” Place the prepared cups in the fridge while you make the ganache.

Make the ganache. Put the cacao, milk, vegan butter, sweetener in a sauce pan and whisk until smooth. Put on medium heat and whisk until very smooth and sweetener is dissolved/melted. Carefully taste and adjust sweetener, if you wish. Whisk in the mint extract.

Retrieve the cups from the fridge. Divide the ganache evenly among the cups. Place the peppermint ganache cups in the fridge to set for at least 6 hours- overnight is better. When ready to serve, let the cups sit at room temperature for 30 minutes before carefully running a paring knife around the edges of each cup to release (unless you used a cupcake liner) Keep the ganache cups on a plate in the fridge until ready to serve. Garnish with fresh mint leaves and shredded coconut if you like!

Holiday Collection Now Available - FMD Recipes for the Holidays!

Here are all of my Holiday recipes in one place!

The Holiday Collections is 2016, 2017, 2018, 2020 and bonus recipes in one volume. 

Everything you need for a delicious and healthy holiday meal or party! Side dishes, main dishes, desserts, breads, breakfast recipes, and more! 

Instant download- 38 pages of recipes!

(if you already have the Ultimate Combo, you have these already in your ebook or printed volumes)

Click this link to buy now:

Here are the recipes included:

Cranberry Orange Smoothie

Cranberry Bread

Spiced Pecans

Onion Dip

Chocolate Orange Truffles

Cinnamon Rolls

Roast Turkey and Gravy

Cranberry Sauce


Holiday Mashed Potatoes

Sweet Potato Souffle

Holiday Rolls

Cherry Bars

Whipped Coconut Cream

Pumpkin Pie

Raspberry Cobbler

Roast Beef


Blackberry Horseradish Sauce

Glazed Carrots

Roasted Cauliflower

Glazed Ham

Green Bean Casserole

Cream of Mushroom Soup

French Fried Onions

Mashed Cauliflower

Brussels Sprouts and Pear Salad

Sweet Potato Bread

Fresh Cranberry Relish

Carrot Salad

Cauliflower Stuffing

Broccoli Slaw

Creamy Cole Slaw Dressing

Candied Yams

Crockpot Christmas Oats


Apple Pie

Caramel Sauce

Cranberry Cobbler

French Toast Casserole

“PB&J” French Toast

Eggs Benedict Casserole

Bacony Green Beans

Spicy Orange Carrots

Wild Rice with Bacon and Fennel

Leeks and Walnut Vinaigrette

Roasted Celery Root and Carrots

Pear Salad with Cranberry Vinaigrette

Cranberry Chili Jam

Creamed Spinach

Pork Chops with Cherry Plum Sauce

Cherry-Plum Sauce

Garlic Clove Chicken

Salmon Dip

Brisket with Mushroom Gravy

Spice Cake

Pomegranate Clementine Sorbet

Jam Thumbprint Cookies

Sufganiyot (Jelly Donuts)

Rhubarb Upside Down Cake

Cauliflower Salad

Herbed Hummus

Broiled Herbed Salmon

Crispy Chick Peas

Cranberry Avocado Salsa

Sourdough Stuffing with Squash & Hazelnuts

Mushroom and Walnut Stuffing

Peppermint Mocha Creamer

Overnight Cinnamon Cashew Butter Oats

Chocolate Coconut Pancakes

Coconut Pancake Topping

Cheese Balls

Roasted Olives

Apple Harvest Salad

Cranberry Chutney

Spatchcocked Turkey

Vanilla Roasted Sweet Potatoes

Skillet Green Bean Casserole

Lemon Roasted Asparagus

Crispy Leaf Potatoes

Sauteed Greens

Skillet Sausage Stuffing

Forbidden Rice Stuffing

Pumpkin Cloverleaf Rolls

Holiday Macarons

Christmas Ice Cream

Coconut Blackberry Pudding Deluxe

Vanilla Cookies

Coconut Pudding

Peppermint Cream Pie

Mushroom Gravy - All Phases (Vegan)

Mushroom Gravy
All Phases

1 tablespoon olive oil (phase 3 only)
3 medium shallots, finely minced
1 T fresh thyme leaves, minced
5 fresh sage leaves, minced
2 lbs mushrooms (cremini, Portobello, or your favorite), stems removed
Sea salt and ground black pepper,
3 cloves garlic, finely minced or grated
2 T tamari
1 T balsamic vinegar
1 T mellow miso (optional)
3 ½ cups sugar and soy free vegetable stock
2 tsp arrowroot mixed with 2 tsp cold water

Optional for p3: Vegan Butter and Coconut Milk

Slice mushroom caps

Place mushroom stems along with the stock, in a sauce pan and bring to a simmer. Simmer for 15 minutes. Cool a bit and strain. Discard stems.

If you are on phase 3, heat the oil in a large wide bottom pan and add shallots. If you are on another phase, use a non stick pan. Sprinkle a pinch of salt over the shallots. Cook the shallots, stirring frequently, until translucent and softened, about 2 minutes. Add the thyme and sage to the pot and stir.

Add the sliced mushrooms to the pot and let them sit for one minute. Stir the mushrooms up, coating them in the shallots and herbs. Let the mushrooms sit for another full minute. Then, stir the mushrooms and season with pepper. Keep stirring the mushrooms here and there as they cook. Once the mushrooms are glistening, after about 3 minutes, season them with salt. Keep stirring the mushrooms until they are deep brown and slightly soft, about 2 more minutes.

Add the garlic to the pot and stir. Then, add the tamari, balsamic vinegar, and miso to the pot as well. Stir everything and scrape up any brown bits at the bottom of the pot. Add the vegetable stock to the pot and stir to combine. Bring the mushroom mixture up to a boil.

Lower to a simmer and reduce the liquid by about ¼. Taste and adjust the salt and pepper if needed.

If you want a smooth gravy, carefully puree the mixture with a stick blender. Or allow to cool and puree in a blender until smooth. Add back to the pot and bring back to a simmer, if using right away.

You can make this mixture a couple of days ahead- just reheat and thicken.

Add half of the arrowroot slurry to the simmering gravy and whisk for at least a minute. If you want the gravy thicker, add the other half of the slurry. If it gets too thick, add more stock.

OPTIONAL: For a very rich gravy on phase three, add a tablespoon or two of Vegan Butter to the gravy after it gets thick. You can also add a splash of coconut milk if you like a creamier gravy.

Vegan Sample Meal Plan

Here is a sample meal plan for vegans. In phase 2, vegans can have the soy products Haylie approved for FMD. Only on phase 2 and only for vegans. If you want to change things up and you like mushrooms, Haylie says you can eat copious amounts of mushrooms for your protein. 

Don't forget Haylie's phase 2 shakes are also vegan and a great option for breakfast and snacks on p2. You can purchase those on her website. 

I have lots of vegan and vegetarian recipes here on my blog. You can simply click the one of the labels in the upper left of the page and scroll through. All recipes can be pinned to your Pinterest board, or printed for your personal FMD cookbook. You can also bookmark each page for easy reference on your tablet or phone for a digital cookbook. 

Join my Patreon and you can get meal plans, recipes, newsletters, and more emailed to you every month. There are several levels at different price points to suit all budgets. I have vegan and non-vegan meal plans and recipes. The recipes are NOT on my blog and will never be printed in my cookbooks. They are exclusive to my Patrons. See the link at the bottom of the page for more information.

All BOLD items are from my blog or cookbooks. I like to cook enough dinner for lunch the next day, on as many days as possible. 

Click here for Patron information and to join. Credit Cards are billed on the first of every month.