Holiday Recipes 2019- Chicken Cacciatore - Phase 3

This delicious chicken dish is a winner any time of year, but especially good for the holidays! You can serve this with pasta or zoodles, or just as it is. Loads of veggies and healthy fats and delicious flavor!

Chicken Cacciatore
Phase 3
Makes 6 standard servings


2T olive oil
6 boneless chicken breasts or thighs- 4oz each
Sea salt
Black pepper
10 oz cremini mushrooms, quartered
1 small onion, thinly sliced
1 red pepper, thinly sliced
2 cloves garlic, finely chopped
2 tsp fresh rosemary, finely chopped
1 bay leaf
3/4 cup apple cider vinegar
1 (28-ounce) can diced tomatoes
8 oz kale, stems discarded and leaves chopped
1/2 cup pitted green olives
1/4 cup flat-leaf parsley, chopped

Heat oil in large deep skillet on medium-high. Season chicken with 1/2 teaspoon each salt and pepper and cook until golden brown, 3 to 4 minutes per side; transfer to plate.
Add the mushrooms and cook, tossing occasionally, until golden brown and tender, about 4 minutes. Transfer to plate with chicken.
Lower heat to medium and add onion, red pepper, garlic, rosemary and bay leaf and cook, stirring occasionally, until tender, 8 to 10 minutes. Add vinegar and cook, stirring and scraping up browned bits, until reduced by half, about 3 minutes. Stir in tomatoes (and their juices).
Return chicken and mushrooms to skillet, nestling chicken in tomatoes, and simmer covered for 15 minutes. Fold in kale and cook, covered, 10 to 12 minutes more. Uncover, discard bay leaf and stir in olives and parsley.

Holiday Recipes 2019 - Stuffed Acorn Squash- Phase 3

You can use any compliant sausage here, but homemade is best tasting. You can make it spicy or more sweet, to your liking. 

Use up some leftover pre-cooked quinoa and you will have dinner on the table in no time. 

Stuffed Acorn Squash
Phase 1 or Phase 3
Makes 4 standard servings

2 acorn squash 
1T olive oil (phase 3 only)
1/2 lb chicken or turkey sausage (my recipe here)
2 garlic cloves, minced
1 small onion, chopped
1 medium red pepper, chopped
Sea Salt and ground black pepper
2 cups pre-cooked quinoa or for phase 1, brown rice (see note below)
2T chopped fresh parsley leaves

Cut the squash in half and scoop out seeds. Place on parchment lined baking pan, cut side down and bake in 375 degree oven until soft- 15 minutes or so. Remove from oven, let cool slightly. Remove parchment paper and line sheet with foil.

Heat oil (phase 3 only) in a non stick skillet over medium high heat. Add sausage and garlic, and cook until browned, breaking up sausage with side of spoon. Transfer sausage to large bowl.

To the same skillet, add onion, red pepper, 1/2 teaspoon salt, and 1/4 teaspoon black pepper, and cook over medium heat 6 to 8 minutes or until lightly browned and tender, stirring occasionally; add to sausage in bowl.

With a spoon, scoop out squash, leaving 1/4-inch-thick shell. Add scooped-out squash to bowl with sausage; stir in rice or quinoa parsley until combined.

Spoon sausage mixture into squash shells; place in prepared pan. Bake 20 minutes or until heated through.

Note: In phase 1, this is only half a grain serving. You will need to add an additional half a grain to this meal. 

For variation, add diced tomato to the mixture, or nutritional yeast for a cheesy flavor. 

Egg Noddles - Phase 3




This is adapted from my grandma's recipe. A staple in her kitchen. They are surprisingly easy to make! 


These hold up well in soup, but I would not freeze these after they are cooked. 

Before you store them, make SURE they are dry, or they will mold. It can take up to 2 days to fully dry on the counter. 

Feel free to double this recipe and have some for later.


Cook's Note: I have only used these flours with these noodles. Other FMD flours may not work. I sometimes have to buy FMD flours online- not every store carries them. I have a post of Products I Love that has (affiliate) links for ease of shopping, or you can check your favorite sites for flours.


Egg Noodles
Phase 3

1 cup sprouted wheat flour
1/2 cup tapioca flour, plus more for rolling and drying
1 egg yolk
1/2 egg shell of almond or cashew milk, unsweetened and unflavored
Generous pinch of sea salt
Spring water


You can use a stand mixer with dough hook if you want, but I prefer to make these by hand.

On a clean counter, mix the dry ingredients. Make a well in the middle and add yolk and milk. Begin stirring with your fingers, pulling in a little flour at a time. When all the liquid is mixed in, try squishing the dough together. If it holds, you are good. If it is still dry, add a tsp of spring water at a time until you get a dough that holds together. You DO NOT want a wet dough- it should just barely hold it's shape.
Knead this dough for 5 minutes. Try not to add too much more flour, but if you need, dust the counter with tapioca flour. 

Form into a ball, then press into disc. Cover with a bowl and let rest for 20 minutes.

Sprinkle tapioca flour on the dough, flip over and sprinkle again. Roll out very thin. If you need, roll the dough out in batches. You want the dough to be very thin and even. Let dry 5 minutes.

With a sharp knife, cut the dough into 3-4" strips. Sprinkle again with flour and stack these strips. Cut into noodles as wide as you prefer. Separate the noodles and dust with tapioca flour then spread out on counter to dry.




When you are ready to use, place the desired amount of noodles in a fine mesh strainer and gently shake to remove excess flour. 


Plop the noodles into boiling salted water or soup and cook until they are as done as you prefer. Serve immediately.



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