Citrus Punch Smoothie- Phase 2

Citrus Punch Smoothie
Phase 2
Makes 1 serving

Add egg whites if you wish, or eat your favorite Phase 2 protein on the side.

Zest of 1/2 lemon and zest of 1/2 lime
1/8 tsp orange zest
1 Peeled lemon
1 Peeled lime
1-2 T xylitol or to taste
2 cups spinach or baby kale
½ cup water or enough to blend
1-2 cups ice- or your preference

Blend everything together



Tomato Free Pasta Sauce- Phase 1 (Vegan)

Tomato Free Pasta Sauce
Phase 1 (Vegan)

3 medium celery stalks
3 medium carrots, peeled
2 medium zucchinis
1 small beet
1 small-medium turnip, peeled
2 cups of bone or vegetable broth (or more as needed)
7–10 fresh basil leaves
1 tsp each of garlic powder and onion powder (omit if unable to tolerate)
1/2 teaspoon of dried oregano, or more to your taste
1 tsp of salt to add to sauce, plus a little more to season vegetables while cooking
pepper to taste



Preheat oven to 400 degrees F.

Prep vegetables: Peel the carrots and turnip. Cut the leafy tops close to the top of the beet, and trim the ends off of the zucchini, celery, carrots and turnip. Cut vegetables (except beet) into two-inch chunks.  Do not peel the beet before roasting, we will peel it later. 

Spread the cut up zucchini, carrots, celery, turnip and out onto a large rimmed baking sheet lined with parchment paper. Sprinkle with desired amount of salt and pepper, then cover using foil.

Wash the beet using a vegetable brush, then pat dry. Place on a square of foil, and pull sides up together at the top, pinching right above the beet. 

Place vegetables in preheated oven and cook until they are tender and can be easily pierced with a fork. Stir the carrots, zucchini, celery, and turnip occasionally while cooking.

Once the beet is done cooking, let it cool slightly. Submerge it in a bowl of cold water and peel off the outer layer. Cut it in quarters and place into a blender or food processor.

Add the remaining cooked vegetables, broth, and fresh basil to the blender. Process until you have a smooth consistency. Add the blended liquid to a saucepan along with the oregano, garlic powder, onion powder, salt, and pepper. Cook on medium-low for 4-5 minutes while stirring. Add more broth as needed for a thinner consistency.

Remove from heat and serve with pasta or use as tomato/marinara sauce replacement.

You can freeze leftovers. 

White Bean and Spinach Soup - Phases 1 and 3 (Vegan)

White Bean and Spinach Soup
Phase 1 and Phase 3
Makes 4 standard servings of protein


1 T extra virgin olive oil (phase 3 only)
3 cloves garlic, minced
1 small onion, chopped
2 large carrots, chopped or grated
1 cup diced celery
Sea salt and freshly ground black pepper
2T white wine vinegar
32 oz vegetable stock (or beef or chicken)
2 cups cooked white or cannellini beans, rinsed and drained
2 cups sliced zucchini, cut into half moons
3 c. baby spinach, washed and dried
2 T nutritional yeast




In a large pot over medium heat, heat oil for p3 or a couple tablespoons broth for p1. Cook garlic and onion, stirring, 2 minutes. Add carrots and celery, season with salt and pepper and cook 5 minutes more. Add vinegar and stock, then bring to a boil, then reduce to simmer and cook for 5 minutes.

Mix in cannellini beans and zucchini and simmer until vegetables are tender, 5 minutes. If you would like a smoother soup, blend with stick blender or carefully pour half the mixture into a blender, cover and place a folded towel on top of the blender to protect your hand… whiz it up on low speed for a few seconds. Pour back into the pan, carefully.

Just before serving fresh spinach and nutritional yeast, if using. Stir until warmed through and spinach is wilted.

Serve in soup bowls with black pepper.

Gluten Free Pancakes- Phase 3

Gluten Free Pancakes
Phase 3
Makes 8 standard servings healthy fat

3 large eggs
2 T alcohol free vanilla extract
½ cup almond milk or coconut milk or oat milk
2 T xylitol or stevia equivalent
¼ tsp sea salt
2 cups blanched finely ground almond flour
1 tsp baking soda

Vegan Butter for the griddle

In a large bowl, whisk together the eggs, vanilla, milk, stevia, and salt.
Gradually whisk in the almond flour. It will take a bit to get everything mixed together. You want a smooth batter. Be patient. Now whisk in the baking soda.
Heat a nonstick griddle over medium heat for 4-5 minutes. Using my Vegan Butter (recipe on the blog), grease the griddle and pour out large spoonfuls of batter. 
Cook the pancakes about 3 minutes on each side, until puffed, golden-brown and cooked through.
Serve immediately with fruit compote, and veggies 

Cauliflower Tortillas- Phase 3


Cauliflower Tortillas
Phase 3
Makes 2 servings protein

1 head of cauliflower, broken into florets
2 eggs
Generous pinch of salt



Roughly chop cauliflower florets then pulse in a food processor, working in batches, until it looks like rice. Line a baking sheet with parchment paper. Spread cauliflower on the sheet and bake for 10 minutes, or until completely cooked. Let cool.

Scoop it in a clean dry kitchen towel and wring out excess moisture. It should look similar to masa dough. Add to a bowl with eggs and salt, and mix well. Add garlic powder or chili powder if you want. Scoop 1/4 cup of your dough onto a parchment-lined baking sheet and spread it in a circle using the back of a spoon. Repeat until no dough remains.

Bake tortillas for 25 minutes, flipping once after 10 minutes of cooking. Serve with your favorite taco fillings.