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.   

Vegan Bean Soup- Phases 1 and 3

Bean Soup
6 servings protein

1 cup dry navy beans
6-8 cups really hearty veggie broth, preferably homemade
1 carrot, diced
1 celery stalk, finely diced
Small hunk of onion finely minced
1/2 tsp garlic powder
1 tsp salt
1 tsp black pepper
1 stalk fresh rosemary, stripped from stem and finely chopped
2 bay leaves

Put everything in the crock pot and cook on low 8 hours or high 6 hours, until beans are done.

Taste and add more salt and pepper as necessary. Remove bay leaves and serve with my Gluten Free Muffins that taste like cornbread, and a salad.

Easy Cashew Butter Bread - Phase 3

This is adapted from a Depression Era recipe- simple ingredients, easy to make and very delicious.

You can sub almond butter for the cashew butter, if you want. The flavor would be very mild compared to the nuttiness of cashews.

Also- this bread is not super sweet. If you want it to be sweeter, add more sweetener. Sugar was a rare commodity in the Depression.

Easy Cashew Butter Bread
Makes 16 standard grain servings and partial fat
Phase 3

2 cups sprouted wheat flour (for a lighter bread, sub 1/2 cup of this for sorghum flour)
1 tablespoon (yes, tablespoon) baking powder
Healthy pinch of sea salt
1/4 cup xylitol or stevia/monk fruit equivalent
1 1/3 cup cashew milk or almond milk
1/2 cup cashew butter
1 tsp lemon juice
Optional: 1 tsp vanilla

Mix the dry ingredients together in a bowl. Add the milk and lemon juice. Stir to combine. Add nut butter and vanilla if using. Pour into greased loaf pan and bake at 325F for 1 hour and 10-ish minutes. Let cool in the pan for 10 minutes, then remove to a rack to completely cool before slicing.

I highly recommend slicing this into 8 thick slices, then cut each slice in half. This bread will not work to cut into 16 thin slices.