Ketchup Phases 1 & 3


Phases 1 & 3

2 (28 ounce) cans crushed tomatoes

1/2 cup water, divided

2/3 cup xylitol

3/4 cup apple cider vinegar

1 teaspoon onion powder

1/2 teaspoon garlic powder

1 3/4 teaspoons salt

1/8 teaspoon celery salt

1/8 teaspoon mustard powder

1/4 teaspoon finely ground black pepper

1 whole clove

Pour tomatoes into slow cooker. Swirl 1/4 cup 

water in each emptied can and pour into slow 

cooker. Add remaining ingredients, whisk to 


Cook on high, uncovered, until mixture is 

reduced by half and very thick, 10 to 12 hours. 

Stir every hour or so.

Smooth the texture of the ketchup using an 

immersion blender, about 20 seconds. Or cool 

and put into blender and process on high for 10 


Ladle the ketchup into a fine strainer and press 

mixture with the back of a ladle to strain out 

any skin and seeds.

Transfer the strained ketchup to a bowl. Cool 

completely before tasting to adjust salt

Spicy Egg Fried (Cauliflower) Rice- Phase 3

 This dish is super easy to make, quick to make and totally customizable to your tongue. Use up those tidbits of veggies and make a tasty phase 3 lunch. 

I love ginger. I have a lot of ginger listed. If you don't like it as much as me, use less. Use the flavors you love. Same with the spice- red pepper flakes. Use less if you want it less spicy. Leave it out if you do not like it.

Be sure to cut and prep everything before you start cooking because it cooks fast. Use as many eggs as your goal calls for.

We eat this with my Yum Yum Sauce. The creaminess of the sauce really pairs nicely with the crunchy veggies and the heat of the red pepper flakes. 

Spicy Egg Fried Cauliflower Rice

Phase 3
Makes 2 standard servings

2 whole eggs
1 tsp olive oil
2 cups riced cauliflower
2T minced fresh ginger, or less if you want
3 cloves garlic minced, or less if you want
3T sesame oil
3T tamari
1/2 tsp red pepper flakes, or less if you want
1 tsp black pepper
1 carrot, diced
1/2 onion, diced
1 zucchini, chopped
1 red bell pepper, chopped

3 green onions, chopped, for garnish

optional: Sugar Free Sriracha, chopped cilantro

Heat a skillet over medium heat and scramble the eggs in the olive oil. Season with salt and pepper. Remove from the skillet. Set aside. 

Heat the skillet again and add 1T sesame oil. Cook the carrots for 3-4 minutes. Add the ginger and garlic, then the other veggies, except the cauliflower. Add another T sesame oil. Stir and cook until the onions get just barely soft. Add black pepper and stir. Add the remaining sesame oil, cauliflower and tamari- stir and put a lid on the pan. Let it cook for 1 minute. Remove lid, add red pepper flakes, and scrambled eggs. Stir to re-warm eggs. Taste and adjust seasoning. Top with green onions and what ever other garnish you like- serve immediately. 

Slow Cooker Chicken Tacos- All Phase

This is a super versatile recipe- add the flavors you like, make is spicy, make it mild. You can mix up the white meat or dark meat. Use lettuce wraps in p2. Use sprouted wheat tortillas in p1 or p3. Top with tomato salsa, my Phase 2 Salsa, shredded lettuce, radish, tomatillo salsa- lots of options.

Slow Cooker Chicken Tacos
All Phases
Makes 8 standard servings

2 pounds chicken breasts or thighs (p3 only)
1 tsp sea salt
1 tsp black pepper
3 garlic cloves, minced
1 tsp ground cumin
2 tsp chili powder
1 tsp chipotle powder, optional if you like spicy
1 tsp Mexican oregano
1 onion, chopped
1-2 jalapenos- seeded and chopped
2 bell peppers, chopped into large pieces
1/4 cup chopped cilantro
1/4 cup chicken stock or water
1 lime

Mix all the spices, except cilantro together in a small bowl. Add stock, then chicken to the crock pot. Cut lime in half and squeeze juice over the chicken. Sprinkle half the spice mix on top. Add onions and peppers. Sprinkle the remaining spices on top of veggies. Cook on low for 6-8 hours or high 3-5 hours. Using 2 forks, shred chicken and mix with the veggies. Add cilantro and serve. 

Crackers - Italian Herb, Sea Salt, Rosemary Garlic, "Cheese" - Phase 1 and Phase 3

This is a super versatile recipe. You can add whatever herbs and spices you like. 

Here are 3 of my favorite.

I have not tried this with other flours. I did use whole egg as the wash but egg white would be better.

Phase 1 and Phase 3
Makes 5 phase 1 and 10 phase 3 standard servings

1 1/2 cups sprouted wheat flour
1 1/2 tsp yeast
1/2 tsp salt
1 T olive oil
1/2 tsp vinegar
3/4 cup warm spring water (105-110 degrees)
Flaky sea salt or coarse sea salt for sprinkling
1 egg white, whipped until frothy

For "cheese" crackers, add 1/2 cup nutritional yeast
For Italian Herb, add 2T each dried oregano, dried basil, dried parsley and 1T garlic powder
For Rosemary Garlic, add 3T fresh chopped rosemary and 4 cloves minced garlic

Put warm water, yeast, olive oil in bowl of a stand mixer. Combine using dough hook, until yeast is dissolved. Add in flour and mix on low for a bit. Just before the flour in incorporated to the water, add in the salt and vinegar and whatever flavors (not flaky salt) you are adding. Turn speed up a bit and continue to mix until the dough forms a ball. You want all the flour incorporated, and the dough should be a ball. Add a little more flour if you need to keep the dough from being sticky. If it is very humid, you may need to add more flour. Let the mixer knead the dough for 5 minutes. 

Cover with a towel that you have soaked in hot water and rung out very well. Put the bowl in a warm place until it has doubled in size. 

Punch the dough down. Divide dough into 4 equal pieces. Rolling one piece at a time, and using as little flour as possible to keep dough from sticking, roll out very thin into a rectangle. Brush the dough with egg white and sprinkle with sea salt.

Using a pizza cutter, cut the dough into 3 inch wide strips. Then cut into triangles or squares. Carefully transfer to parchment lined baking sheets, leaving 1/4 inch between each. 

Bake at 350 F for 12-16 minutes, until light brown and crisp. Your oven make take a bit more or less time so check at 8 minutes and every couple minutes until done. Allow to cool. 

Roasted Garlic Salad Dressing - All Phases

Roasted garlic is one of the easiest things to make and it is SO versatile! It add SO much flavor to so many dishes. And when you roast the garlic, it makes the flavor a bit sweeter, and more mild than raw garlic.

To make roast garlic, simply wrap 2-3 (or more) whole heads of garlic in foil and place in 350 degree oven for 30 minutes. Let it cool completely before handling. Then, cut the top off and squeeze the softened, roasty garlic into a container.

Roasted Garlic Salad Dressing
All Phases

1 head of garlic, roasted per instructions above
2 T vinegar
1 T mustard- yellow, spicy, whole grain (make sure it is sugar free and compliant)
Pinch of salt
Pinch of black pepper
Pinch of stevia (optional)
Chicken, veggie or beef stock- or water

Put everything but the stock into a blender and blend until smooth. Add as much stock or water as you need to get the consistency you prefer. Pour into a jar and keep the fridge for about a week or so.