Fermented Sour Pickles - All Phases

Fermented Sour Pickles

All Phases

These are super easy to put together and the fermentation is so good for the gut! You will use salt to preserve them, rather than vinegar. 

Choose pickling cucumbers- regular cucumbers will work but could end up mushy. 

Do not skip the bay leaves (or other leaves listed)- these are very necessary. The tannins in the leaves are necessary to keep the skin from getting soggy.

Use sea salt- not table salt (that usually contains sugar and iodine)- you want pure salt

Feel free to adjust the spices- these are totally customizable!

You can also drink the brine! Full of electrolytes- think of it as a natural Gatorade! 

Don’t like cucumbers? Use some carrots, or fresh green beans, or cauliflower. 

Equipment:

2 quart jars that have been sanitized (or 1 gallon jar if you have it)

Lids for the jars

Weight- a sterilized river rock, a pickle weight, a zip top bag with some water in it. This is crucial because you want to keep the cucumbers submerged or they will mold. 

Fermented Sour Pickles

2lbs pickling cucumbers- super fresh, free from blemishes or bruises

6 cups chlorine free, filtered water (you may have extra brine after you fill the jars)

6 tablespoons sea salt (DO NOT use table salt)

4-6 bay leaves (or grape leaves or horseradish leaves)

8-12 peeled garlic cloves, sliced

1 tsp each: fennel seeds, coriander seeds, whole allspice, black peppercorns, dill seed, mustard seed, celery seed)- or use any amount of these you want. 

A large handful fresh dill

1-3 fresh chilies if you like heat- these are optional

Mix the dried spices together in a bowl- set aside.

Dissolve the salt in the water. 

Wash the cucumbers thoroughly. 

Put 1/3 of the spice mix and fresh dill in the bottom of the gallon jar or divide evenly between the 2 quart jars. Do the same with 1/3 of the bay leaves.

Place half the cucumbers in the jar(s). Add another 1/3 spice mix and dill and bay leaves. Pack the remaining half of the cucumbers in the jar. Top with remaining spices, dill and bay leaves. 

Pour the salt water over the cucumbers and leave 1-2 inches headspace at the top. Place your weight on to keep the cucumbers in the brine. Put the lid on loosely. Set the jar(s) in a bowl, and place in a dark, cool place (68-72 degrees) and leave to ferment for 3 days. Check on day 2 for bubbles. Once you see the bubbles, you can taste the pickles to see if they are to your liking. If they are, you can put them in the fridge. If there are no bubbles, let them sit and ferment. Check them daily. The longer you leave them, the stronger the sour will be. 

Fire Chicken- All Phases

 

We love spicy, of all kinds. This chicken has SO much flavor. You can buy the Korean red pepper, Gochugaru at Asian markets or check my post for links to Product I Love, here.

If you are in maintenance or not following FMD strictly, you can add some Gochujang to the mix- it is a fermented red pepper paste. It really adds a depth of flavor but the Fire Chicken is great without it. 

Feel free to adjust the gochugaru- add more for more heat. You can cook this stovetop or on the grill, or in a crockpot. Very versatile. 

Fire Chicken

All Phases (see mods)

Makes 4 standard servings

1lb chicken breast (all phases) or chicken thigh (p3)

2T Gochugaru

2T Vegan Butter (see my recipe) (P3 only)

2 garlic cloves, minced

1 tsp fresh ginger, grated

1 tsp sea salt

1 tsp black pepper

2T tamari

2T Gochujang (optional for maintenance or non FMD folk)

 

If you are grilling, mix everything but the chicken together in a small saucepan. Add a couple tablespoons of water and cook over medium heat for 5 minutes, stirring. Set aside half the sauce. Grill chicken and brush mixture on, the last 5 minutes of cooking. Toss the chicken in remaining sauce.

If you are cooking in a crockpot- mix everything but the chicken together in the crock pot. Add 1/4 cup water or stock. Add chicken, and stir. Cook on low for 6 hours or high for 4 (depending on the size of your chicken pieces)

For stovetop- cut chicken into bite size pieces. Cook in the vegan butter (p3 only) for 5 minutes. Add remaining ingredients, a splash of water and finish cooking. Serve immediately. 

Blueberry Coconut Balls - Phase 3

You could do these with peaches or cherries. too.
I would stay away from raspberries or blackberries, unless you ran them through a food mill to remove seeds... or if you do not care about the seeds, go ahead and try those, too. 

Add these to your breakfast or lunch for the healthy fat portion. 

Pro tip: This recipe is written for coconut flour- do not sub another flour or you will not get the same results. 

Blueberry Coconut Balls
Phase 3
Makes 6 standard servings of healthy fat

1 cup frozen blueberries, thawed (I prefer wild blueberries for this)
½ cup coconut flour
¼ cup xylitol
1T water
¼ cup melted coconut oil
½ cup unsweetened shredded coconut

Throw all the ingredients into a blender and blend until you have a stiff dough and the berries are finely chopped. 
Form into 12 evenly sized balls. Place on a plate or in a container lined with a bit of parchment.
Chill for a couple of hours. Will keep for about 3 days in the fridge.

Pasta Salad - Phase 3

Make this up Thursday night for your lunch on Friday! Full of veggies, and using chick pea pasta or black bean pasta takes care of the protein and a yummy Italian dressing is your healthy fat! 

Perfect for the backyard BBQ or the family picnic in the park!! So easy and quick to make!

Change up the veggies to what you prefer.

Bonus! The dressing makes more than what you need so either double the pasta and veggies, or save the left over dressing for a salad later in the weekend!

Pasta Salad
Phase 3
Makes 4 standard servings


For the dressing:
1/2 cup olive oil
1/4 cup red wine vinegar
2 tsp dried Italian seasoning
1/2 tsp xylitol or a pinch of stevia
1 clove garlic, minced
1/2 tsp sea salt

1/4 tsp freshly ground black pepper

For the Salad:
2 cups cooked black bean or chick pea or lentil pasta
1/2 medium red onion, finely chopped
2 cups cherry tomatoes, halved (quarter if they are big)
1 cup grated carrot
1/2 red bell pepper, chopped
3-4 radishes, chopped
1 English cucumber, quartered long ways, then thinly sliced
1/2 cup olives, chopped
1/4 cup fresh flat leaf parsley, chopped
1/4 cup nutritional yeast (optional)

Put the dressing ingredients into a Mason jar, screw on the lid tightly and give it a good shake. You can also whisk in a medium bowl. Add the nutritional yeast if you are using to the dressing ingredients.

Pour half the dressing into a large bowl. Add the red onion, stir and set aside while you chop the rest of the veggies. This will help pickle the onion and keep them from being overpowering in the salad.

Cook the pasta, and when it is drained, dunk the strainer into a large bowl of ice water to stop the cooking and to quickly cool the pasta. Do not add the dressing to a warm pasta.

Chop the veggies you are using. Add them all to the bowl. Add your drained pasta and gently stir. Season with salt and pepper and the fresh parsley. 

Chipotle Ranch - Phase 3

If you have ever been to Bad Daddy's Burger Bar, you will know about this sauce. 

Now, most of what they have on the menu is not compliant to FMD, including this sauce, but they DO have a build your own salad that looks like it could be made pretty darn close to compliant.

My husband loves this sauce. Our server last time, told us what it was made of. I came home and experimented with compliant ingredients and here we have it.

It is smokey and ranchy and just plain delicious. This would be good with sweet potato fries, jicama fries, roasted cauliflower. You could put this on burgers or tacos. Heck, even salads. 

Now- it is a combo of 3 of my recipes. Mayo, Ranch and my Smokey BBQ Sauce. (if you have my Tomato-less BBQ sauce, you could add the liquid smoke to it and use that combo instead of the Smokey BBQ Sauce)

Here are the links to all 3:
https://www.thecleverspoon.com/2019/06/perfect-mayo-phase-3.html

https://www.thecleverspoon.com/2018/02/buffalo-ranch-dip-mayo-and-ranch-also.html

https://www.thecleverspoon.com/2020/03/easy-smokey-bbq-sauce-phase-1-and-phase.html

Even if you are starting from scratch, the whole thing comes together in about 15 minutes or so. Just let it set up a bit to marry flavors. 

Pro Tip: If your sauce is thin, you can whisk in 1/4 tsp xanthan gum to thicken it up.

Chipotle Ranch
Phase 3

1/2 cup Ranch from above recipe
3T Smokey BBQ Sauce from above recipe
1 1/4 tsp chipotle powder

Whisk together in a small bowl. Add the xanthan gum if you need, as instructed above. Taste and adjust seasoning. Pour into jar with a lid and refrigerate for a couple hours before serving. 

"Cheesy" Jalapeno Chicken Burgers - All Phases

We love a good burger- I think everyone that knows me, knows this fact! We do beef burgers, turkey burgers of all types. Now, I am on to chicken burgers.

This recipe can be modified for all phases of FMD. Just use the veggies you like that are phase appropriate. In phase 2, you can use chopped fresh spinach, onion, green onion, mushrooms. You just want everything chopped fine and about 1 to 1 1/2 cups per pound of ground chicken breast. The veggies will keep the burgers moist and add flavor. And don't forget the star of the show- jalapeno! If you do not like spicy, be sure to cut out the membranes and take out the seeds. Use 1 or 2 jalapenos, your preference. 

Grilling these bad boys is easy but you can cook them in a pan or bake them in the oven. Totally versatile!!

The cheesy taste comes from nutritional yeast. This is a condiment available at almost every grocery store now. 

I serve them on my homemade sprouted wheat buns with lettuce, tomato, onion- and in p3, add avocado. 


"Cheesy" Jalapeno Chicken Burgers
All Phases
Makes 4 standard servings

1 lb ground chicken breast
1-2 jalapenos
1/4 small red onion, peeled
1/2 cup shredded carrot (p1 and p3 only)
1 garlic clove
1 tsp each salt and pepper
1/2 tsp onion powder
1/4 cup cilantro- fresh
1/4 cup nutritional yeast

In a small chopper or food processor, add the veggies, garlic, cilantro, jalapeno and yeast. 

Pulse a few times until super fine chop is achieved. 

Scrape into large bowl. Add chicken, s&p and onion powder and mix to combine everything very thoroughly. 

Divide into 4 equal parts, and form into patties. Bake at 375 for 20-25 minutes until the burgers reach 160 degrees internally. You can also pan fry or grill. 


PRO TIP: Use the cilantro stems for this since you will be chopping it up. They have just as much flavor as the leaves!

Pickled Peppers - All Phases

If you have a garden that gives you an abundance of peppers, or if you find them super cheap at the farmer's market, you can make these quickly and easily. All you need are the simple ingredients and a jar with a tight fitting lid. 

You can use banana peppers, jalapenos, any hot pepper. I have even done some up with my yellow Lemon Drop Peppers. 

These will keep for a few months in the fridge. If you want to make a bigger batch, or keep them on a shelf, you will need to process them in a water bath with a canning pot and use sterilized jars. I boil my clean jars for 10-15 minutes, and remove them just as I am filling them. Put on warmed new lids and bands, then process filled closed jars in a hot water bath for 15 minutes. Be sure the water covers the jars by at least 2 inches. Remove from hot water and let sit on counter for 24 hours. Check lids by pressing the middle to ensure they are sealed. Any lids that do not seal- those jars go in fridge. 

You can carefully use a mandolin to slice the peppers if you want. Be sure to wear gloves if you are slicing by hand, so you do not get burned by the peppers. That is NO fun, trust me!! 

You can add bell pepper, more garlic, celery seed, sliced onions, radishes... even carrots. 

These are great on sandwiches, tacos, salads, in cole slaw, baked beans... so many uses!!


Pickled Peppers
Makes 1 pint jar
All phases

8-12 banana peppers 
1-2 garlic cloves, smashed
10 peppercorns
1/4 cup water
1/2 tsp salt
1 cup apple cider vinegar

Put all ingredients, except peppers, in a saucepan and bring just to boil.

Wash and dry the peppers. Remove the seeds and membranes if you want to reduce the heat of the peppers. Slice them as thick as you like. Fill jar with sliced peppers. If you are not canning these for shelf storage, the jar does not have to be filled to the top- you just want enough liquid to cover them completely. If you are canning in a hot water bath, be sure to pack the jars with peppers. 

Using a funnel, carefully pour the hot brine into the jar. Run a butter knife around the edge of the inside of the jar to ensure all air bubbles are gone. Put the lid on and leave on counter for 24 hours. Move to fridge. 

Perfect Mayo - Phase 3

Mayo can be made all different ways- vegan, with different oils, sweeter or tangier. This is my recipe for my favorite mayo. Yes, I use 3 different oils, but they are oils I always have on hand to cook and bake with. Farm fresh eggs are best. And lots of lemon juice. 

Give this one a try- I am pretty sure you will love it!

Here is the video for the Mayo: https://youtu.be/uInQMRpAfVs

Perfect Mayo

Phase 3

1 farm fresh egg, at room temp

3 teaspoons fresh lemon juice

1 teaspoon coconut vinegar

1/4 teaspoon prepared yellow mustard (1 quick squirt)

1/4 teaspoon salt plus more to taste

Tiny pinch of xylitol

2T olive oil

1/4 cup grape seed oil

1/2 cup avocado oil

Put the first 7 ingredients in a blender. Blend on low for 30-45 seconds to start emulsifying. Notice how the liquid sounds as the blender goes and how the liquids move as they blend. SLOWLY add the grape seed oil, in a steady thin stream. You should start to hear the mixture thicken. If your blender is able, slowly increase the speed while you add the oil. Next, add the avocado oil in the same manner and increase speed to about 5 (my Vitamix goes from 1-10) until the mixture is thick and does not move while the blender is going. You may not need the entire 1/2 cup avocado oil. Taste and add more salt, if needed and stir it through. 

(if you use a really good farm fresh egg, you mayo will be very yellow)

You can also whisk this by hand- it doesn't take very long at all. I use a very large bowl, seated on top of a damp towel or silicone mat so the bowl doesn't move and I can whisk vigorously.

Scrape the mayo into a jar and label with the date. 

Chili "Dog" Sauce

With summer almost here, it is grilling season. One of our favorite things prior to FMD was chili dogs. 
Since hot dogs are not compliant to FMD, one has to make exchanges for the hot dog part, but the chili sauce and bun can easily be made to fit into phase 1 or 3. 

You can use a variety of things to replace the hot dog since the chili sauce is the star here. Grilled chicken strip, or some ground beef or turkey shaped like a hot dog and grilled. Grilled veggies- peppers and onions. Or even roasted cauliflower in phase 3!
For the bun, simply make my Sprouted Wheat Buns, and instead of forming into a round shape, roll the dough ball into a "snake" shape and place on the baking sheet pretty close together to rise. Easy Peasy. 

We like the Chili "Dog" Sauce to be spicy- so feel free to adjust up or down the spicy spices. 

I have a recipe for ketchup in my cookbook. If you are using store bough, be sure to read ingredients and check for added sugar. Almost every brand uses some form of sugar. For the mustard- any yellow or dijon or spicy mustard works- again, read your label. A lot of mustard companies add sugar!

Chili "Dog" Sauce
Phase 1 and Phase 3
Makes 4 servings if using non meat "dogs"

1 lb ground beef
1/2 onion, chopped
1 carrot, grated
1/2 cup grated zucchini
1/2 bell pepper (any color), finely chopped
3 Roma tomatoes, pureed
1/2 cup compliant ketchup
2 T compliant prepared mustard (as in not dry mustard in the spice aisle)
2 T apple cider vinegar
1 T tamari
2 T chili powder- hot or mild, your preference
2 tsp ground cumin
1 T dried oregano
2 tsp each sea salt and black pepper
1 T smoked paprika
1-2 T xylitol or stevia equivalent
2 T hot sauce (optional)
1 tsp chipotle powder (optional)
1/2 - 1 cup beef or chicken stock


Saute the veggies and ground meat until the meat is nicely browned and almost cooked through. Sprinkle in the spices and herbs, and stir to toast them for about 1 minute. Add remaining ingredients, stir to combine. Simmer for 15-20 minutes, stirring occasionally, until the sauce is nicely thick and most liquid is cooked out. 

Jerk Pork Flatbread- Phase 1 and Phase 3

Have you have ever watched DDD with Guy Fieri, and have you seen when he eats something that is so good he throws his napkin down and steps back? With a look on his face like he wants to cuss a bit because that bite was SO GOOD? This flatbread will make you want to throw your napkin. It's THAT good! And so simple.

You can use leftover pizza dough, or sprouted wheat tortillas. Top with whatever veggies you want. Sprinkle with nutritional yeast if you want. Even drizzle some Ranch dressing on top for Phase 3. 

I topped mine with caramelized onion. You should make a giant batch of these and keep in the fridge for sandwiches, salads, soups. So each and compliant for each phase! Yummy goodness!!


Jerk Pork Flatbreads
Phase 1 or Phase 3
2 standard portions of grain and protein

2 portions pizza dough (see blog for recipe)
4-6T Jerk Sauce (on the blog)
8 oz smoked or roasted pork
Caramelized onions (see below)
Grilled bell peppers


Simply press out the dough. Brush with beaten egg white in p1 or olive oil in p3. Sprinkle with salt, pepper and garlic. 

Bake at 450 for 4 minutes. 

Spread some Jerk Sauce on, top with roast or smoked pork, grilled onions and peppers. Or caramelized onions. 

Bake for 5-6 minutes more, until the crust is crispy.

Caramelized Onions
All Phase

2-3 large onions, sliced thin
1T olive oil (phase 3 only)
Beef or veggie stock

In a non stick skillet add the onions and oil for p3. When the onions are hot, sprinkle with salt. Cook over medium-low heat, stirring around every couple of minutes, until they are super soft, and caramel color. You don't want crispy brown. If they start to get crispy, turn down the heat. The slower you cook them, the better they taste- this should take about 30 minutes. Add stock as you need to keep them moving. I add minced garlic for the last 5 minutes. 

Pumpkin Cookies - Phase 3 (gluten free)

These cookies were a staple in my fall kitchen every year since 1992. My brother and his girlfriend would come over every evening to hang out. In the fall, I would make these and we would dip them in Cool Whip, as soon as the cookies were cool enough to hold. We could easily eat a whole batch between the 4 of us. 

I am thrilled to be able to still make these, but updated to healthy! The taste just like I remember. 
Soft cookies, like little cakes. Moist and spicy. Perfect with a cup of Dandy Blend with coconut milk! These are a grain and a healthy fat (partial) so you can have cookies for breakfast on phase 3! 

These are gluten free, too!! 

P.S. Since these are a partial fat, you can dip these in whipped coconut cream, if you want! Cashew Butter would be a good frosting, also!

I hope you like them as much as I do!

(The flours listed are the only ones that work here)

Pumpkin Cookies
Phase 3

1 cup sorghum flour
1 cup almond flour
1/2 cup oat flour
2T tapioca flour
1/2 tsp sea salt
1 tsp baking soda
1 tsp baking powder
2 tsp my Pumpkin Pie Spice blend (my recipe here)
1 1/2 cups xylitol (or use 3/4 cup xylitol and 1/8th tsp pure monk fruit)
1/2 cup vegan butter (my recipe here)
1 cup pumpkin puree, fresh or canned
1 large egg
2T water
1 tsp alcohol free vanilla extract
1/2 tsp orange zest (optional)

Heat oven to 350 degrees.
Line a baking sheet with silicone mat or parchment paper.

In a medium bowl, whisk together the flours, salt, baking powder and soda, and pumpkin pie spice blend. Set aside

In a large bowl, whisk egg, xylitol, vanilla, pumpkin, water and butter together until smooth. Stir in orange zest if using. 

Add the flour mix and stir just to combine. Drop by teaspoon on prepared baking sheet.
Bake for 13-15 minutes, until cookies are set and firm. Cool.

Makes 20 standard grain servings, each a partial fat serving. (counting the almond flour as a grain)

AIP Carolina BBQ for Autoimmune Plan and Phases 1, 2 and 3

You can never have too many BBQ sauces under your belt. Or in your recipe file. Or in your fridge in jars that you forget to label so you forget what they are... perhaps maybe that last one is just me. I always forget that I keep masking tape and a Sharpie in my drawer just so I can label jars. I am constantly sniffing to see what all these sauces are before I use them. 

Anyone doing an AIP (autoimmune plan) can use this but it also fits into all phases of Haylie Pomroy's FMD.

This sauce is tangy and sharp with flavor. It is vinegar based, not a typical thick and tomatoey sauce.

Easy to whip up- this will last for a couple weeks in the fridge.

AIP Carolina BBQ Sauce
Autoimmune Plan
All phases of FMD

1/2 cup prepared yellow mustard (make sure it is compliant)
1/4 cup balsamic vinegar
1/3 cup apple cider vinegar
1 tsp smoked salt or sea salt
1/2 tsp black pepper
1/2 tsp garlic powder
1 cup xylitol
1T liquid smoke
1/4 tsp ground ginger
1/8 tsp ground cloves

Whisk all ingredients together in a sauce pan over medium heat. Bring to boil, reduce to simmer while whisking and cook for about 5 minutes. Let cool and pour into a jar with a lid. 

Use this on pulled pork or grilled chicken, or turkey burgers. Or salad or whatever you like.

Rhubarb BBQ Sauce- Autoimmune (AIP) and Phases 2 and 3

My close friend is doing the autoimmune plan from Haylie Pomroy's Food Rx book and I am trying to make as many totally yummy, crave worthy recipe as I can for her. Since she cannot eat tomatoes and peppers, I wanted a BBQ sauce that is compliant and tastes good on her pork loin or grilled chicken, or really anything. 

This one is so good, I will be putting in my rotation.

This is not a spicy sauce but has BIG flavor!! 

If you are not doing the autoimmune plan and you want a bit of spice, add some chili powder to this. 

Rhubarb BBQ Sauce
Phases 2 and 3 or Autoimmune Plan

1 cup rhubarb- fresh or frozen, cut into chunks
2 cloves garlic, peeled
1/2 small onion, peeled
2 tsp olive oil (phase 3 and autoimmune plan only)
2T prepared yellow mustard (make sure this is compliant)
1/2 tsp each salt and black pepper
1/4 tsp ground ginger
1/4 tsp ground cloves
1/2 cup apple cider vinegar
1T tamari
2 tsp liquid smoke
1T balsamic vinegar
1/2 cup xylitol or stevia equivalent


Heat the oil in a sauce pan over medium heat. Add garlic, onion and cook for a couple minutes, stirring. For phase 2, use a little stock or water to cook the veggies. Add the rhubarb, salt, sweetener and vinegar. Bring to a boil, then reduce to simmer and cook until onion and rhubarb are soft. Put this mixture into a blender and blend on low, then increase to high- be careful not to burn yourself or let is splash. Blend until super smooth. Return to sauce pan and add other ingredients. Whisk the spices in and simmer for 10 minutes, stirring frequently. Taste and adjust the spices as you want. 
Keep in fridge for up to 3 weeks. 

Mocha Ice Cream Pie - P3

This pie is a treat, even though the serving size is small. You can make this for your next cookout and no one will know it is "diet" food. I suggest using stevia instead of xylitol if you are serving it to others.

Use full fat coconut milk in the can. The boxes stuff will not work.



Mocha Ice Cream Pie
Phase 3
14 standard servings of healthy fat

Crust
1 cup almond meal or 1 cup ground almonds or pecans
1/4 cup plus 2T melted coconut oil

Combine in the bottom of a pie plate. Spread and press the mixture along the bottom and up the sides if there is enough. Set aside.


Filling
1 ripe avocado
1 1/2 cups full fat canned coconut milk
1T cocoa
1T Dandy Blend or Pero coffee substitute
1/2 cup xylitol or 1-2 tsp stevia
Pinch of salt
1 tsp alcohol free vanilla extract

Blend everything in the blender until smooth. Pour into prepared pan and smooth top. Freeze until set.

Asian Slaw - Phase 3

This is so pretty! These colors!! 

This is also very versatile. Change the spice to suit your taste buds. Use whatever veggies you like or have. Make it spicy, make it sweet, make it both. 

This is great with burgers, or on pork tacos. Or add diced grilled chicken. Make it yours!

Asian Slaw
Phase 3
Makes 4 healthy fat servings

Dressing:
1/2 cup + 2 1/2 T olive oil
1/2 T sesame oil
1T vinegar
1/4 cup tamari
1 in piece of ginger
4 garlic cloves
1 tsp black pepper
1/4 - 1/2 tsp red pepper flakes
Juice of 1 lime
1-3 tsp xylitol

Throw every thing in the blender and pulse to get the consistency you want. Pour into jar and let this sit a couple of hours. 

Salad:
Use whatever combo of veggies you want, shredded, chopped, julienne- whatever shapes you prefer. 
You need 8-10 cups

Veggies I think would work in this: carrot, celery, green onion or sweet onion, purple cabbage, white cabbage, cauliflower, zoodles, cucumber, bell peppers, jicama, yellow squash.

Garnish:
Chopped fresh mint, chopped fresh Thai Basil, chopped fresh cilantro
1/4 cup chopped raw cashew butter or raw sunflowers

Mix the veggies, with as much dressing as you like. Top with garnish.
Makes 4 servings of healthy fat

Rhubarb Sorbet - Phases 2 and 3

Summer is almost here! It will be hot and this is a sweet treat that you can eat unlimited on phases 2 and 3- it's a veggie! Cool and refreshing. You can change up the flavor by adding fresh mint leaves, or lemon zest instead of the lime in the recipe- or both! 

If you have an ice cream maker, this will be a bit smoother and "creamier" but having the machine isn't necessary. Just freeze it in a bowl, and stir every hour or so. 


Rhubarb Sorbet
Phase 2 and 3

2 1/2 cups fresh or frozen rhubarb
1 cup xylitol (*see notes about stevia)
1/2 cup water
Zest of 1/2 lime

Place it all in a sauce pan and cook over medium heat until the rhubarb is soft. Cool. Pour into blender and process until smooth. Taste and add more sweetener or lime zest if you like. 
Pour into a container to freeze, or process according to manufacturer's instructions for ice cream maker. 

*Note: if you want to use stevia, cook rhubarb, water and lime zest until soft. Blend, cool. Stir in 2-3T powdered stevia. Taste. Add more if you need. Freeze as instructed above. 

Mojito Slushie - P1, P2, P3 & Metabolism Revolution

Perfect for a warm day. Freeze as solid as you like.

If you need more sweetness, add more. If you want it tart, make it tart. Your taste is your own. Maybe you like 2 mint leaves? Maybe 5? 

Super fast and easy.
Coconut milk in p3 only


Start with:
zest of 2 limes
2 peeled limes
1T stevia OR 2T xylitol
1/4 cup (use more if you want- make this your own) coconut milk (p3 only. Omit for p1 &2)

Blend in blender.

TASTE.

Add more sweetener if you like. 

Blend.

TASTE.

Add mint leaves.

Blend, taste.

Pour into a bowl, freeze. Shake or stir every couple hours, if you think about it.

Scoop and eat (or sip).

Baked Beans - Phase 1 and Phase 3 & Metabolism Revolution

Today is Labor Day and this means picnics and cookouts to celebrate the unofficial end of summer. We are making ribs today and I wanted something somewhat compliant so we don't go too far off the rails. While coconut sugar is not part of phase 1 or 3, it is good for maintenance. I use it once in a while on special occasions, since it fits with the plan better than molasses or maple syrup. These beans are a delicious healthy addition to your cookout. 

** Update- this works well for Metabolism Revolution, with a few adjustments (noted in the ingredients list)-Nice side dish that is PROTEIN!

Baked Beans FMD (and MR) style. 
These are made with dry beans and cooked in a crock pot but you can use canned cooked beans for a faster side dish.


2 cups dried beans- navy, black, kidney or any combination
1/2 cup diced onion
2 T prepared mustard
1/2 cup tomato puree (for MR, use Tomato-less BBQ Sauce here)
1/4 cup diced green pepper
1 tsp salt
1 tsp black pepper
1/2 tsp garlic powder
1 T chili powder
1 T paprika
1 T vinegar
1/3 c xylitol
4 cups water, veggie stock or chicken stock (water only for MR)

Mix everything together in crock pot and cook on low for 10-12 hours or on high for 8 hours.


If you want to use canned beans, drain the beans, mix with veggies and spices (omit the water/stock) and bake in baking dish for 45 min to an hour.

Pico - Phase 1 and 3

This fresh salsa tops your tacos or taco salad perfectly. Using fresh tomatoes from your garden or farmer's market makes it super tasty! You can put this on burgers, or bake up sprouted wheat tortillas to make "chips" and dip in this. Or just eat it with a spoon- it is that good!

Here is my video on how to make this: https://youtu.be/6z7Y1udf_2Q


Pico

4 chopped Roma tomatoes
2 minced garlic cloves
1/2 cup diced onion
1-2 diced lemon drop peppers, or jalapenos
Juice of 1 lime
1/4 cup chopped cilantro
1/2 tsp salt

Mix everything together in a bowl. Let this sit for 15 min or more to develop flavors.

Phase 1 & 3