Beef Vegetable Soup - Phase 1




Soup is one of the easiest things to make and it is cheap, versatile and filling. You can make soups compliant for all phases of FMD. The one pictured here is for Phase 1, but you can easily modify for other phases. Just choose veggies for the phase you are on. Simple. 


Beef Vegetable Soup
Phase 1
Makes 4 standard servings

1lb beef filet, cubed
8 cups veggies- cut into bite size pieces (see list below)
6 cups homemade beef stock
2T tomato paste (sugar free)
2 garlic cloves, minced
3T fresh thyme, chopped
2T dried parsley
1T sea salt
1T black pepper

2 cups uncooked spelt noodles*, or 4 cups cooked brown rice or einkorn pasta

Put the veggies in a large pot and add the stock. 



Bring to boil then reduce to simmer. Cook until veggies are tender. Add tomato paste and herbs, garlic and s&p. Simmer for 10 minutes. 



Add the filet and the spelt noodles if you are using. Simmer for another 10 minutes. Taste and adjust the seasoning to your liking. 

If you are using a cooked pasta, simply add it to the bowl at serving. 

Veggies you can use in this soup. Slice or dice to your preference. Add a variety for color and nutrition:

Carrot
Celery
Onion
Green beans
Rutabaga
Tomato
Cabbage
Turnip
Mushrooms
Yellow Squash
Zucchini
Leek
Sweet potato
Parsnip
Pumpkin

*I get my spelt noodles on Vitacost.com

Orange Ginger Tofu Stir Fry - Vegan- Phase 2

Orange Ginger Tofu Stir Fry
Phase 2
Vegan
Serves 4

16 oz extra firm tofu, cut into cubes
1/2 tsp salt
3T veggie broth
2 1/2 cups fresh green beans, roughly chopped
1 cup broccoli florets
1 cup red bell pepper strips
1 cup yellow bell pepper strips
1T broth
1T arrowroot

Sauce:
3T veggie broth
1 1/2T grated fresh ginger
1 1/2T minced garlic
1T vinegar
3T tamari
1/4 teaspoon red pepper flakes
3T xylitol
Zest of half an orange

Combine all the sauce ingredients in a blender or food processor and blend until completely smooth. Set side.

Heat a large non stick skillet over medium-high heat. Add the cubed tofu to the pan and let fry for 5 minutes. Flip the tofu as needed to brown all sides, letting it cook for 2-3 minutes per side. Add 2 tablespoons of the prepared sauce to the tofu and allow to cook for an additional 2-3 minutes. When the tofu is caramelized, remove to a plate.

Add bit of broth to the pan. Add the veggies and salt and cook for 5-7 minute or to desired doneness. Add the sauce to the pan and heat through. Mix the arrowroot to the cold stock and add this slurry to the sauce and veggies. Stir until thick. Add the tofu and stir to coat. Cook for an additional 1-2 minutes or until the tofu has a chance to soak up the flavor.

Serve warm with Miracle Noodles. Best when eaten fresh

Pumpkin Spice Waffles - Phase 3

Perfect for your fall breakfast!






Pumpkin Spice Waffles
Phase 3
Makes 14 standard grain servings


1 1/4 cups sprouted wheat flour
1/2 cup sorghum flour
1 1/4 cups almond milk
2T lemon juice
1/3 cup pumpkin puree
2T grapeseed oil 
2 egg yolks
2 egg whites
1/4 tsp cream of tartar
1 tsp baking powder
1 tsp baking soda
1/8 tsp salt
1 tsp vanilla
2 tsp pumpkin spice blend (recipe on blog) 


Add lemon juice to the almond milk and let sit for a few minutes. 

Heat up your waffle iron.

Beat egg whites with cream  of tartar, until very stiff- set aside.


In another large bowl, mix everything but the flours together until well blended. Now, add flour and stir just until combined. Gently fold in egg whites.



Cook in preheated waffle iron, as directed by manufacturer.

**you may need to brush a bit of oil on your waffle maker, as these tend to stick, even on non stick surfaces***


Serve with fruit compote and other components of P3 breakfast

Roasted Butternut Squash Pasta Sauce - Phase 3


With fall in the air, I always think of squash. And what is more comforting on a chilly fall evening that creamy sauce and pasta? 

I like to add in grilled diced chicken, or even turkey meatballs, to make a complete meal (only if using a grain pasta and not a legume pasta). 

Enjoy!



Roasted Butternut Squash Pasta Sauce
Phase 3
Vegetarian
Serves 2

1T olive oil
4 cups 1/2-inch cubed butternut squash (from a 2 pound butternut squash)
2 garlic cloves, unpeeled
Freshly ground salt and pepper, to taste
2T plain Kite Hill almond cheese, or homemade almond cheese
1 cup unsweetened almond milk

Preheat oven to 400 degrees F. Place butternut squash cubes on a large baking sheet and drizzle olive oil on top. Season with salt and pepper. Stir around to coat each piece then evenly spread out on the pan. Add unpeeled garlic cloves to the sheet. Roast squash for 20-30 minutes or until fork tender. Remove from oven and set aside a few minutes to cool. Peel the garlic when cool.
Add the squash, peeled roasted garlic, cream cheese and almond milk to the bowl of a food processor (or high powered blender). Process until smooth and creamy, adding additional milk if necessary. Taste and add salt and pepper.
Toss your favorite black bean pasta, sprouted wheat pasta, zoodles, lentil pasta in this sauce. Add in some chopped grilled asparagus or roasted cauliflower.

Slow Cooker Carne Asada - Phase 1 and Phase 3




Slow Cooker Carne Asada
Phase 1 and 3
Serves 8

2lbs sirloin steaks, boneless
2 onions diced
3 garlic cloves, minced
1 jalapeno, seeded and diced
1 red bell pepper, diced
3 tomatoes, roughly chopped
1 4oz can of green chiles, diced
1/3 cup beef broth
2T chili powder
1T cumin
1/4 tsp cayenne
1/4 tsp red pepper flake
1 tsp each salt and pepper
8-10 Romaine leaves or sprouted wheat tortillas

Season the steak with salt and pepper.


Add ½ the onion and half the bell pepper to the bottom of the slow cooker. Add the chopped jalapeno. 


Place the steak on top of the onion mixture. 

Put half the tomato, the spices, garlic, the chiles, and beef broth into a blender and pulse to combine. Pour over the meat. 


Put the remaining onion, pepper and tomato on top. Sprinkle with a bit of salt and pepper. 



Set the slow cooker for 6-7 hour on low. 

About 30-45 minutes before the slow cooker is done. Remove the steak, shred with two forks and return to the slow cooker for remainder of cook time.

Serve in a romaine lettuce leaf with a side or topping of guacamole in p3 only.