Fall Spice Creamer and Cold Foam- Phases 1 and 3 (v)

Fall Spice Creamer
Phases 1 and 3 versions

Use your favorite plant based milk for this. Homemade or store bought. I prefer but milks for this creamer but oat and brown rice milks should work just fine

Phase 1- unsweetened oat or brown rice milk
Phase 3- unsweetened almond, coconut, cashew or oat

I do not use ground spices in this as they will not dissolve and leave the creamer with a gritty feel.

2 cups plant based milk 
3-4 cinnamon sticks
1 vanilla bean
3-4 star anise
10 whole cloves
1 whole nutmeg, crushed
2 inch piece of fresh ginger, sliced
sweetener to taste (birch xylitol, pure monk fruit or pure stevia)

Split the vanilla bean lengthwise. No need to scrape as most flavor comes from the pod and not the caviar inside. 
Place everything into a pot over medium heat and bring to a very gentle simmer. Do not boil. Reduce heat if there are lots of bubbles. Stir often. Simmer slowly for about 30 minutes. Allow to cool. Strain. 
Keep in fridge

Pro Tip. If the flavor ends up stronger than you prefer, simply add more milk to get to the intensity you prefer. 

To make cold foam:
Place 3-4 tablespoons of the creamer into a tall jar or glass. Use a milk frother (you can get the link to purchase HERE) for 20-30 seconds until foamy. Pour over your iced coffee sub or herbal tea. 

Alternatively you can use a blender or shake in a jar for 1 minute


Meal Plans Available in the TCS Store

I now have 2 options for meal plans available for purchase. 

I have 2 week and 4 week bundles.

They are meal plans for FMD using my recipes from my blog and a select few from my coookbooks. I have these filled out the way I eat on FMD- using the leftovers from dinner for the next day's lunch, when I can. This limits the amount of cooking and prep. 

Use the links below to purchase. They are instant downloads so you have them right away to use. They are in Excel format. 

All sales are final - no refunds on digital purchases.



Apple Pie Muffins- Phase 1 and Phase 4

Apple PieMuffins
Phase 1 and Phase 4

For the muffin batter (phase 4 version):
1 1/2 cups sprouted wheat or spelt flour
3/4 cup xylitol- or stevia/pure monk fruit equivalent
1/2 tsp salt
2 tsp baking powder
1/2 tsp baking soda
1/3 cup olive oil 
1 tsp lemon juice
2 tsp vanilla
1/2 tsp cinnamon
1 egg
1/3 cup almond milk
1 large Honeycrisp or Granny Smith apple, finely diced (I leave the peel on)
1 tablespoon uncooked rolled oats (optional)

For the Apple Pie Filling:

2 apples- one Granny Smith and one Gala or Honeycrisp, peeled and finely diced
1 1/2 tsp pumpkin pie spice (recipe on my blog)
1/2 cup xylitol or stevia/pure monk fruit equivalent
Pinch of sea salt
1 tsp arrowroot mixed with 2 tsp cold water for a slurry

Preheat oven to 425 degrees. (you will turn down later)


Add the apples to a non stick pan over medium heat. Add the pinch of salt and cook the apples until just soft. Add a splash of water if they start to stick or start to brown. Once the apples are soft, add the sweetener and spices, and about 1/4 cup water. Bring this to a simmer, then add the slurry. Stir until thick and remove from heat,


Add wet ingredients to a large bowl and whisk together. Add half the flour, stir just until combined. Allow to sit for 10-15 minutes. Mix or sift the remaining flour, baking powder, baking soda and salt together. Gently combine with the batter. Fold in diced apple. 

Spoon a small amount of batter into muffin tin lined with papers, about a tablespoon of batter. Divide the apple pie filling between each muffin cup evenly. Top with remaining batter until muffin cups are almost full. Sprinkle the raw oats on top of each muffin (optional) 

Place pan in oven, and reduce heat to 400 degrees F. 

Bake for 18-20 minutes until toothpick comes out clean. Cool.

Makes 12 standard servings of grain and partial fat for Maintenance (p4)

**P1 Modifications

In place of the oil, use pureed raw apple. 

Replace the whole egg with 2 egg whites, lightly beaten until frothy

Use unsweetened oat milk instead of almond milk

Makes 6 standard phase 1 servings of grain and partial fruit, for breakfast or lunch

(if you make 12 muffins, you will eat 2 for under 20lbs. For over 20lb goal you will eat 3)

Vegan Chocolate Pudding- Phase 2

This pudding is a protein for vegans on phase 2, so enjoy for a snack or, if you prefer, a meal.

Adjust the amount of cacao you add to your liking- adding the Pero or Dandy Blend makes the chocolate flavor pop, but you can omit, if you want.

Add mint extract instead of the Pero or Dandy Blend for a bit of a thin mint flavor.

Vegan Chocolate Pudding
Phase 2
Makes 4 standard servings of protein

16 oz silken organic tofu
1/3 cup raw cacao powder OR Hershey's Regular Cocoa Powder
1/4 cup + 2 T xylitol or stevia equivalent
1-2T Pero or Dandy Blend cofffee sub
2 tsp alcohol free vanilla extract
Pinch of sea salt

Put everything into a blender and blend until smooth. Taste and adjust the sweetener or amount of cocoa. 
Store in fridge- stir before serving. 

Deluxe Ranch Mix

Deluxe Ranch Mix

This mix is all phase but Ranch Dressing is phase 3

Double this mix, if you like

3 T dried chives

1 tsp dill

2 T dried chopped onion

3 tsp onion powder

1-1.5 T garlic powder

3 T dried parsley

1.5 tsp sea salt

2 tsp fresh ground black pepper

Put all spices and herbs into a glass jar. Cover and shake well to mix. 

To use:

4-5 T Deluxe Ranch Mix

3/4 cup homemade mayo

3/4 cup plant based unsweetened milk (full fat, canned coconut is the creamier, thicker option)

Squeeze of fresh lemon juice

Tiny pinch xanthan gum, if your dressing is too thin for your liking

Mix all the ingredients together in a jar with a tight fitting lid. Allow to sit for at least 2 hours before eating.