Hormone Rx Recipes- Sweet Chili Sauce (All Phase), Creamy Cole Slaw Dressing (P3), Turkey Burgers (All Phase)

Creamy Cole Slaw Dressing
Use this as a healthy fat

Here is the video: https://youtu.be/c66fQNNkcI0

1 cup FMD mayo (recipe here on my blog)
1/3 cup xylitol 
¼ cup apple cider vinegar 
1T prepared mustard 
1tsp each salt and pepper 
¼ tsp garlic powder 
1T celery seed 
¼ cup olive oil 
Whisk everything together except the oil in a large bowl to combine. Very slowly drizzle in the oil as you whisk, to thicken and emulsify. Taste, and add salt or pepper as you need. For slaw: Pour over 3 cups shredded cabbage, ¼ cup minced onion and 1 shredded carrot. Also good over shreded or chopped raw broccoli for a nice slaw. 

Tomato-less BBQ Sauce  
This can be used in either phase of Hormone Rx

2 bell peppers any color 
1 onion 
Roast these in a 450 oven until charred- reduce heat to 350 and continue to cook until soft 

Puree with: 
2-3 garlic cloves 
1/2 tsp each s&p 
3T vinegar or lime juice 
2 T chili powder 
2 tsp paprika 
2 T hot sauce (optional. I used my smoked jalapeno sauce) 
3-4 T xylitol- adjust to your taste. 
1/4 - 1/2 cup water 
Pour into sauce pan and cook over low heat for 15 minutes, stirring occasionally. Add more water if you want it thinner.

Buffalo Wing Sauce
Use this when you need a healthy fat

½ cup olive oil
½ cup Frank’s Hot Sauce 

Warm the olive oil in a sauce pan and carefully add hot sauce. Whisk to emulsify. Cook over low heat for a couple of minutes, then toss your chicken in it. You can use any compliant hot sauce you like, but I prefer the traditional taste of Frank’s for this. Make sure your hot sauce doesn’t contain sugar or other non-compliant ingredients.

Sweet Chili Sauce 
Use this as a condiment, any time in Hormone Rx or FMD

Here is my video: https://youtu.be/nghdKAohkh8

2 tsp red pepper flakes (use less if you don't want it hot)
¼ cup Tamari 
1 garlic clove, minced 
1 tsp minced fresh ginger
1 tsp black pepper 
1/2 cup water 
1 cup xylitol 
1 tsp arrowroot

Put everything in a sauce pan and simmer for 10 minutes. Whisk in 1 tsp arrowroot powder mixed with 1T cold water, until the sauce thickens. Taste and adjust seasoning. Store in covered jar. Use as dip for veggies or meat or in lettuce wraps.

Use this in the second phase of Hormone Rx, as a complex carb

1 cup sprouted wheat flour
2 egg yolks
2 egg whites, whipped stiff
2T xylitol
1/2 tsp salt
1 tsp vanilla
1 tsp cinnamon
1/4 tsp xanthan gum
1/2 cup pureed raw apple (not applesauce)
1/4 - 1/2 cup water (I like to use sparkling water to increase fluffiness)

Mix dry ingredients together, add egg yolks, apple, vanilla and 1/4 cup water. Stir just until mxed, it should be really thick. If you need- add more water, a little at a time. Fold in stiff egg whites, just until incorporated. Cook immediately on non-stick griddle. 

Cashew Coconut Butter
Recipe here

Garlic Hummus
Recipe here

Tomato-less Chili
This is for the first phase of the plan. Recipe is here

Cocoa Almond Spread
Recipe here

Turkey Veggie Burgers or Meatballs

Use phase appropriate veggies. You want 1 to 1 1/4 cups sauteed veggies to mix into the meat and spices. 

1lb ground turkey
1 cup shredded carrot for p1 and p3
1 cup shredded zucchini for p1 and p3
1/2 cup diced bell pepper for p2
1/4 cup minced onion
1/2 cup finely chopped spinach
2 minced garlic cloves
1 tsp each salt and pepper
2 tsp dried parsley
1 tsp each dried basil, oregano
1/2 tsp dried thyme

Saute veggies in a non stick sauce pan, until soft. Cool. Mix with turkey, herbs, spices. Form into 4 equal patties, or 16 equal meatballs. Bake at 375. For meatballs, 15-20 minutes. For burgers, 20-25 minutes, until done. 1 patty is a serving or 4 meatballs is a serving. Recipe can be doubled. 


  1. Wow, thanks for opening a FMD-dedicated blog! I have only just started on the FMD, and am happy to be able to find so many yummy recipes!

  2. I agree! Very helpful for those of us who are not creative in the kitchen.

  3. love the sweet chili sauce!!!


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