Cilantro Lime Dressing - All Phases

Whiz this dressing up and use in all phases- especially phase 2!

This will keep for a few days in the fridge. I would not freeze this.




Cilantro Lime Dressing
All Phases

Juice and Zest of 2 limes
2-3 garlic cloves, peeled
½ tsp black pepper
2 green onions, rough chopped
1/2 cup fresh cilantro leaves and stems
½ tsp salt
1 tsp xylitol or stevia equivalent
Water as needed to thin- start with 1T



Whiz everything up- taste and adjust sweetener. Let sit for a couple hours for best flavor.



Gluten Free Bread- Phase 1 and Maintenance

 This bread is super easy to mix up. You can mix the flours and store in an airtight container for baking any time. Just sub this mix 1:1 for the flour mix in your favorite recipe (You will still need to add yeast or baking powder the recipe calls for)

Pro Tip: Save your egg yolks to make my Coconut Pudding in Phase 3, or to make my Perfect Mayo. You can also use carton egg whites in this recipe


Gluten Free Mix- Phase 1 or Maintenance


3.5 cups brown rice flour
2 cups gluten free oat flour
1.5 cups sorghum flour
1.5 cups arrowroot
1.5 cups tapioca flour
1T xanthan gum
1T cream of tartar

Mix together well and store in airtight container.


Gluten Free Bread
Makes 12 standard servings of grain

1 1/2 cups warm water (110 degrees)
1 packet of yeast or 1 T
4 egg whites, lightly beaten
1 1/2 tsp sea salt
3 cups Gluten Free Flour Mix from recipe above


Heat oven to 150 degrees

Put everything in the bowl in the order listed. Mix for 5-8 with the paddle attachment if using a stand mixer. Scrape down the sides of the bowl if you need. Batter should be thick and smooth but too thick to pour. It will not be a ball of dough but a batter. If stirring by hand, stir for about 5 minutes or so. 

Line your loaf pan with parchment paper or use a silicone loaf pan. 

Spread batter in loaf pan. Put pan in the oven and turn off the oven. Let it rise for 30-45 minutes, or until the batter reaches the top of the pan or just over. Remove pan (keep drafts from the kitchen while the oven heats up), and heat oven again to 350 degrees. Bake bread for 35-40 minutes, until it looks firm and lightly brown on top. Let cool for 5 minutes, remove from pan, slice when completely cool.


Fermented Salsa - All Phases

Fermented foods are really good for your gut. And since tacos are the best thing on the planet- why not make them even better?

All you need is a glass jar that seals, the ingredients, a weight and 2 days. This is super easy.

Double this recipe if you want. Heck- triple it. It will keep for a couple of months.   

All of these salsas can be fermented. 

Note that jalapeno will get milder as it ferments. If you like hot salsa, just add chopped fresh jalapeno to some before serving. 

Cilantro- some folks prefer to add this fresh just before serving. 

PRO TIP: Use a food processor to quickly chop--but the fermentation may happen quicker. Just keep an eye on your jar. 

Fermented Salsa
All Phases



Phase 1 and 2
4-5 large tomatoes, chopped
2 minced garlic cloves
1/2 cup diced onion
1-2 diced lemon drop peppers, or jalapenos
Juice of 1 lime
1/4 cup chopped cilantro
1/2 tablespoon sea salt (not table salt)

Phase 2 Salsa

1 red bell pepper, chopped
1 yellow bell pepper, chopped
1 red onion, chopped
2 green onions, chopped
2 cloves garlic, minced
1 jalapeno, minced (remove seeds and membranes if you want it mild)
1/4 cup chopped fresh cilantro
Zest of 1/2 lime
Juice of 1 lime
1/2 tablespoon sea salt

Salsa Verde
Phase 1 and 3

8-10 tomatillos
2 minced garlic cloves
1/2 cup diced onion
1-2 diced lemon drop peppers, or jalapenos
Juice of 2 limes
1/4 cup chopped cilantro
1/2 tablespoon sea salt (not table salt)


Chop everything to the chunkiness you prefer. Add to a bowl and mix. Start with half the salt. You want to taste the salt but do not make it too salty. You need a salt taste, because that is what keeps the bad bacteria away (rot).

Using clean hands, scoop your salsa into your jar. You can use a couple small jars or one big one. You will need a weight for each jar.

Add the liquid (brine) from your bowl to the jar- press the veggies down- you want them covered in liquid. 
Add half a bell pepper or a cabbage leaf (this will be discarded later) to weight the salsa down. Cover tightly and set on a shelf, away from direct sun.  

Let the salsa sit for 2 days. You should see air pockets or a few bubbles. That means it is fermented. Remove the weight and move jar to the fridge. Store in fridge for around 2 months. If it lasts that long. 

GLUTEN FREE Blueberry Muffins- Phase 1



Gluten free does not have to be scary. Here are some muffins to prove it!

Simply mix up the flour mix in a large container you can seal. Then measure it just like flour and use in this and other recipes on the blog.




Gluten Free Flour Mix
Phase 1

3.5 cups brown rice flour
2 cups gluten free oat flour
1.5 cups sorghum flour
1.5 cups arrowroot
1.5 cups tapioca flour
1T xanthan gum
1T cream of tartar

Mix well and store in airtight container.




Blueberry Muffins
Phase 1
Makes 6 standard p1 servings

1 1/2 cups Gluten Free Flour Mix from recipe above
3/4 cup xylitol- or stevia/pure monk fruit equivalent
1/2 tsp salt
2 tsp baking powder
1/2 tsp baking soda
1 tsp vanilla
2 egg whites, lightly beaten
1/3 cup unsweetened oat milk
1 1/4 cup blueberries




Preheat oven to 425 F

Mix dry ingredients together. Add wet ingredients, stir just until combined. If the batter is super duper thick, add in a tablespoon of water at a time, until you get a very thick pancake batter consistency. Fold in blueberries. Pour into silicone muffin pan, filling the cups 90% full.

Put into the hot oven quickly, close door and immediately reduce temp to 400 degrees. Bake for 18-23 minutes until toothpick comes out clean. Cool in the pan 10 minutes, then remove to cooling rack. When completely cooled, transfer to airtight container.




Makes 6 standard p1 servings for breakfast or lunch. If you get 12 muffins from the batch, each serving is 2 muffins.


Cajun Beans and Rice- P1 and P3 (vegan and vegetarian)

 Super versatile recipe- use the beans you like or have. If you are not following FMD, use a ham hock for flavor when you cook the beans. If you are on FMD- use a pork bone if you can get some. I keep the bones from a shoulder that we smoke. 

To make this vegan, use veggie stock and skip the pork bone 



Cajun Beans
Phase 1 and Phase 3
Makes 6 servings of protein and grain

1 cup dried beans- red, black, pinto
1 pork bone
1/2 onion, chopped
1 clove garlic, minced
2 bay leaves
1/2 cup grated carrots
4 cups veggie, chicken or pork stock

1 bell pepper, chopped
2 cloves garlic, minced
1/2 cup chopped tomato
1T olive oil (P3 only- use water in p1)
2 tsp Liquid Smoke (sugar free)
1/4 tsp cayenne (more if you like spicy
1 tsp celery salt
1 tsp black pepper

6 cups cooked brown rice for phase 1 or 3 cups cooked quinoa or black rice for phase 3

Put the first 7 ingredients in the crock pot. Cook on low for 6-8 hours or high for 5-6. Add water if needed, to keep beans covered. When the beans are done, remove the bone and bay leaves. 

In a large pot, sauté the bell pepper and onion for 2-3 minutes. Add tomato, and spices. Stir and cook for 1 minute. Add liquid smoke and the beans from the crock pot, reserving some liquid- you only want a little liquid in the pan. Heat over medium high heat until the liquid thickens a bit. Taste and adjust seasoning.
Serve over cooked brown rice in phase 1 or quinoa or black rice in p3