Coconut Lime Muffins with Vegan Cream Cheese Frosting- Phase 3


Pretty easy to whip up. Very tasty for part of your p3 breakfast, or as part of your p3 dinner as a dessert!

I make my own almond cream cheese but you can buy it in the store- make sure it is sugar free and compliant.

Coconut Lime Muffins
Phase 3
Makes 14 standard servings of grain and half a healthy fat serving each

1 cup sprouted wheat flour 
3/4 cup sorghum flour 
1 cup xylitol, or the equivalent in pure monk fruit or stevia
1/4 tsp sea salt
1 tsp baking powder
1/2 tsp baking soda
1 whole egg, lightly beaten
1/2 cup coconut milk
1/4 cup unrefined coconut oil
2 large fresh limes

Heat oven to 425 degrees. Line muffin pan with papers

Zest the 2 limes and add zest to a blender. Peel the limes with a knife, and add peeled limes to blender. Add in the sweetener, coconut milk and coconut oil. Blend until smooth.

In a large bowl, lightly beat the egg. Add the liquid from the blender and whisk. Add the remaining ingredients to a small bowl and stir well to combine. Add to large bowl and stir just until the flour is incorporated.
Fill muffin cups to 3/4 full.
Place into the oven, close the door and immediately reduce temp to 350

Bake 15-20 minutes, until a toothpick comes out clean. Let cool.

Vegan Cream Cheese Frosting
Phase 3
Makes 4 standard servings of healthy fat

1 cup almond or cashew cream cheese
1/4 cup powdered xylitol (whiz up in blender) or equivalent of another sweetener
Tiny pinch of sea salt
1-2 T unrefined coconut oil
1-2 T canned coconut cream

Whisk everything together. Liquid stevia works best here. Taste and add more sweetener if you need. 
Spread onto muffins as you like- just before serving. 


Veggie White Bean Tray Bake (Vegan/Vegetarian)- Phase 3

Veggie White Bean Tray Bake
Phase 3
Makes 4 standard servings protein, veggie and healthy fat

2 small fennels, quartered, fronds reserved
1 eggplant, coarsely chopped
2 large zucchini, halved lengthways, thickly sliced
1 red onion, cut into wedges
1 yellow bell pepper, seeded, coarsely chopped
1 red bell pepper, seeded, coarsely chopped
1 green bell pepper, seeded, coarsely chopped
3 T olive oil
2 cups cherry or grape tomatoes
3-4 garlic cloves, thinly sliced
2 large rosemary sprigs
2 cups cannellini beans, rinsed, drained
2 T red wine vinegar
1/2 cup almond cheese, the crumbly type
3 T raw pine nuts or sunflower seeds or rough chopped almonds
1/2 cup basil leaves

Preheat oven to 400°F. Lightly grease a large roasting pan. Place the fennel, eggplant, zucchini, onion and combined blee peppers in prepared pan. Drizzle with the oil and toss to coat. Roast for 10-15 mins or until the vegetables are tender. Add the tomatoes, garlic and rosemary and roast for 10 mins more.

Add the beans and vinegar to the vegetable mixture in the pan and toss to combine. Season. Sprinkle with the almond cheese, nuts, basil and reserved fennel fronds to serve.

Pumpkin Donuts- Phases 1 & 3 (Can be GF)


I love me a cake donut! There is a local place that makes seasonal cake donuts and they are SO good- but not so good for my tummy. While I have a few donut varieties on the blog, I have a whole bunch more in the works. Some, though, will have to wait until next Spring- I will need fresh berries for those! 

In the meantime- it is fall and everything pumpkin is in order. 
Make these up in just a few minutes! 

In Phase 3, you can melt a little bit of my Coconut Cashew Butter and drizzle on top- then sprinkle with a few chopped pecans. 
Or you can use my Donut Drizzle recipe here on the blog. 

For best results, use homemade oat milk or homemade cashew milk

For extra flavor- add some orange zest- about half a teaspoon. Fresh or dried.

Pumpkin Donuts
Makes 14 standard grain servings for p3, 8 grain servings for p1
Phase 1 and 3

1 3/4 cups sprouted wheat flour or spelt for p1 (or my GF Flour Mix)
¼ tsp xanthan gum (omit if using GG Flour Mix)
1 tsp baking powder
1 tsp baking soda
1/2 tsp salt
1 tsp ground cinnamon
1 tsp pumpkin pie spice (my recipe on the blog)
1/2 cup grapeseed oil for p3, oat milk for p1
3/4 cup xylitol or pure monk fruit equivalent (check your package for measurement)
2 large eggs, at room temp, p3 only. Use 3 beaten egg whites for p1
1 cup fresh or canned pumpkin puree
1/3 cup cashew milk for p3 or oat milk for p1
1 tsp pure alcohol-free vanilla extract

Preheat oven to 375°F

Use non stick donut pan. Or in p3, grease the pan with grapeseed oil

Whisk the flour, xanthan gum, baking powder, baking soda, salt, cinnamon, and pumpkin pie spice together in a large bowl until combined. Set aside. In a medium bowl, whisk the oil, sweetener, eggs, pumpkin puree, milk, and vanilla extract together until combined. Pour the wet ingredients into the dry ingredients, then fold everything together gently just until combined and no flour pockets remain.

Spoon the batter into the donut pan. You can alternatively, fill a large zipped-top bag with the batter. Cut a corner off the bottom of the bag and pipe the batter into each donut cup, filling about 2/3 full. Do not over fill.

Place in oven on middle rack. Close door and immediately reduce temp to 350.

Bake for 10-11 minutes or until the edges and tops are lightly browned. To test, pat your finger on the top of the donut. If the donut bounces back, they’re done. Your donuts may take another 5-7 minutes to completely bake- it depends on the size of your donuts. 

Cool donuts in the pan for 2 minutes then transfer to a wire rack.

Cover leftover donuts tightly and store at room temperature for 1-2 days or in the refrigerator for up to 1 week.

Bang Bang Chicken- Phase 3 - (Sauce can be Vegan)

 If you have been paying ANY attention to me on social media, you should know by now how much I LOVE my Sweet Chili Sauce.

Well- I have used it to make this BANGIN' sauce-
I put chicken on the recipe- use it on anything. Cauliflower. Pork. Salad. Roasted veggies. Whatever you want. 

This is totally customizable- mix the recipe then taste and add to it if you want. 

Cook the chicken however you want. I have grilled it, then diced it. I have cut it into cubes and cooked in a skillet. You could bake some chicken breasts- whatever you want. Just add the sauce AFTER the chicken is cooked- you don't want to cook the chicken in this. 

Note: You can find compliant sriracha in the store- read ingredients. Some brands add SUGAR. Same with the mayo- check ingredients.

If you want to make this Vegan, you can- just use my Vegan Mayo recipe. 

Bang Bang Chicken
Phase 3
Makes 4 servings


1/2 cup my Sweet Chili Sauce (recipe HERE)
1 cup homemade mayo (recipe MAYO)
Couple squirts of compliant sriracha (recipe SRIRACHA)

Whisk everything together in a bowl. Pour into a jar and cover. Let this sit for an hour before using.

1lb chicken breast or thighs
Garlic powder

Season both sides of the chicken generously with the seasonings. Feel free to add others if you want, like chili powder. Cook chicken on the grill or in a skillet with some olive oil. Cook just until done. Let rest for 5 minutes. Cut chicken into chunks if you have not already and toss in the Bang Bang Sauce. Serve over my Spicy Fried Cauliflower Rice, or Fried Quinoa, or in a lettuce wrap. Be sure to make enough for lunch tomorrow, because you WILL want it!

Pumpkin Spice Syrup- Phases 1 and 3

Pumpkin Spice Syrup
Phase 1 and 3

1/3 tsp pure monk fruit powder
1/4 cup pumpkin puree
3/4 cup water
2 tsp Pumpkin Spice blend (my recipe here)
Optional: 4-5 drops Caramel Stevia, or to taste

Whisk together everything but the stevia, heat in saucepan on the stove. Bring to boil, then reduce to simmer and reduce by half. Strain through fine mesh strainer, if desired. Cool. Add caramel stevia and stir- then, pour into a jar with a lid and store in fridge for up to a week.

Add to a cup of hot or cold Dandy Blend or Pero, and phase appropriate milk for a PSL

You can use 3/4 cup xylitol, however, it tends to crystalize when cooked for a while.