Tangy White Bean Dressing - Phases 1 and 3

 This tangy dressing will zip up your salads and it counts as protein! Now while you may not need a full protein portion for a salad, having a little extra in your day is just fine. 

Tangy White Bean Dressing
Phases 1 and 3
Makes 6 standard servings of protein

15 ounce can white beans drained & rinsed or 1.5 cups cooked beans
¼ cup nutritional yeast
¼ cup apple cider vinegar
2 T tamari
1 tsp onion powder
1 tsp grated fresh garlic
1 tsp dried dill weed
Pinch of sea salt
¼ cup water - or more if you want it thinner

Put everything in the blender and blend until smooth. Taste the dressing and adjust the seasonings. 

Cherry Paletas- Phases 1 and 3

Paletas are super easy to make and super refreshing on a hot day. This is a perfect p1 snack, or can be your fruit and healthy fat for p3 lunch. You can make them sweet or sour, creamy or not. 

Cherry Paletas
Phases 1 and 3
Makes 2 servings

2 cups pitted fresh or frozen cherries
1/2 water for p1 or coconut cream for p3
1 T lemon juice
1 tsp (or more if you want) vanilla extract
Xylitol or stevia to taste

Throw everything in the blender and blend until smooth. If you would like to have chunks of cherries in your paletas, then blend 1 1/2 cups of the cherries with the other ingredients until smooth. Add remaining half cup and pulse to chop the cherries.

If you want to add sweetener, add a little, taste then add more if you want. You want the blended mixture to taste sweeter than what you want the end product to taste. 

Place your popsicle mold or paper or plastic cups onto a baking sheet. Pour the mixture into the molds, or paper or plastic cups. The molds I use are listed here in this post, Foods and Tools I Use Frequently. If you are using cups, simply cover them with foil or plastic wrap and poke the wooden or silicone sticks into the cup. Place the baking sheet into the freezer and freeze until firm. 

French Onion Dip - Phase 3


This is the easiest, most delightful dip you can make! Dip your favorite veggies in this, or use it as a sandwich spread! This could become your go to party dip! Your dairy free friends will love you! 

If you want to make it super fancy, caramelize a couple onions to mix in, to add an incredible depth of flavor. 

Dried onions are needed in this recipe- don't swap this out. They absorb some of the moisture in the coconut cream and make the dip thicker. If the dip is still too thin for your liking, add a tiny pinch of xanthan gum and stir it in well. 

If you prefer a smoother dip, once the dried onions reconstitute, whiz the mixture up in a blender or use an immersion blender to smooth it out. 

French Onion Dip
Phase 3
Makes 4 servings healthy fat

1 cup full fat canned coconut cream (not milk- just the thick stuff on top of the can when you open) You may need 2 cans of coconut milk
1 T fresh lemon juice
2 T dried chopped onions
1/4 tsp garlic powder
1/4 tsp sea salt
1 T dried parsley
1 T dried chives
1 T very finely minced spring onion- mostly the green part
Tiny pinch of black pepper (optional)
Tiny pinch xanthan gum (optional)

Whisk everything together in a bowl. Cover and let sit for 2 hours. Taste and adjust any seasoning you want.

Buffalo Chicken Dip- Phase 3

This is a quintessential dip for parties, like your Super Bowl Party, or Graduation Party, or Baby Shower. Check out the Cracker recipes I have on the blog for easy and compliant crackers that would taste great with this dip!
You can use any compliant hot sauce in place of the Frank's but I prefer the taste of Frank's for real Buffalo flavor. 
If you want to make this spicy- add some cayenne to the spices! 

Buffalo Chicken Dip
Phase 3
Makes 6 standard servings protein and healthy fat

1.5 pounds boneless, skinless chicken breast
1 T olive oil
Sea salt and Black Pepper
1 cup FMD compliant Mayo
¼ cup canned full fat coconut milk
1 cup Frank’s Hot Sauce- regular
1 T vinegar- any type except white
1 T lemon juice
1 tsp garlic powder
1 tsp onion powder
1 tsp smoked or sweet paprika
1 tsp sea salt
Green onions, for garnish
Carrot sticks, celery sticks, crackers for serving

Preheat the oven to 375 degrees. Add the chicken breast to a baking dish and drizzle with olive oil, salt, and pepper. Bake for 20-25 minutes or until the chicken is cooked to 160 degrees on instant read thermometer. When the chicken is fully cooked, remove it from the oven shred.

Put the mayo, coconut milk, hot sauce, vinegar, lemon juice, garlic powder, onion powder, paprika, and salt to a mixing bowl. Whisk all of the ingredients together until well combined.

Add the shredded chicken to the buffalo sauce mixture and stir until well combined.

Pour the dip into a 9-inch baking dish and bake at 425 degrees for 20-25 minutes until the dip is bubbly. Remove the dip from the oven. Top with chopped green onions. Let cool for a few minutes before serving with your favorite veggies and crackers. 

Cucumber Kimchi- All Phases (v)

Add some grilled chicken or steak on the side and this is a perfect and easy p2 meal or snack. You can make this ahead of time to let the flavors come together. I eat this fresh, but you can ferment, if you want. 

Feel free to use radish, or jicama in place of the carrots in p2. Even though they may not be traditional Korean veggies, they are delish in this recipe. 

Cucumber Kimchi
Unlimited portions
All Phases

3-4 small salad cucumbers

1 small carrot, julienned (not for phase 2)
1-2 small spring onion, cut into 1 inch pieces

1T Garlic-minced
1 T tamari
¼ tsp sesame oil (p3 only)
1 T Rice Wine Vinegar (P1) or coconut vinegar (all phases)
1-2 T Gochugaru (Korean red pepper flakes)
1 T xylitol or other FMD sweetener in appropriate amount
½ tsp minced ginger

Slice cucumbers on the bias. Sprinkle with 1T sea salt and stir. Set aside for 20-30 minutes. Rinse and drain well. Lay out on clean tea towel or paper towels and dry thoroughly.

Add to large bowl, with green onions and carrots (if using)

Mix the sauce ingredients together and pour over cucumber mixture. Stir. Top with raw sesame seeds in p3 if you like.

If you want to ferment this, you can- place into a glass jar with a lid. Let sit on the counter for 2 or3 days.