Spelt Bagels- Phase 1

Spelt Bagels
Phase 1
Makes 14 standard servings of grain

2 tsp instant dry yeast
1 ¼ cups warm water 110-120F- you may need more
2 ½ cups spelt flour
1 cup sorghum flour
1 ½ tsp sea salt

 

Mix the flour, yeast and salt in a large bowl. Add1 ¼ cups warm water. Mix well.

If you have a stand mixer, let the mixer knead with the dough hook for 10 minutes. You may need to add more water, but do not add until the machine has been mixing/kneading for at least 5 minutes.

If you are mixing by hand, stir everything together until you get a ball of dough. Knead on floured counter for 15 minutes.

You want a stiff dough.

Cover with damp towel and let rest for15 minutes.

Divide the dough into 7 (for standard servings. For over 20lb goal, divide into 5 equal pieces.)

Roll each piece into a tight ball by rolling in a circle on the counter with a cupped hand, tucking your fingers slightly. I usually do about 20 circles to get a tight smooth ball of dough. Do this with each dough piece.

Dip your finger into flour and poke into the middle of one dough ball. Keeping your fingertip on the counter, move it in small circles to widen the hole. Pick up the dough ball and put both forefingers in through the hole, one from each side and roll your fingers over each other to widen the hole. 

Place the dough ball on a parchment lined baking sheet and repeat with the remaining dough balls. Cover and let rest 15-20 minutes.

Heat oven to 425F

Bring a large pot or wok ¾ full of water to a boil. Once the bagels have rested, place into the boiling water. Do not crowd them, you may need to work in batches. Boil for 90 seconds on each side. Remove with slotted spoon or spider to baking tray.

Bake for 20-25 minutes, checking at 20. Allow to cool then slice.

Half a bagel is a serving of grain in phase 1, whether you make 7 or 5 bagels.

 

•  You can use sprouted wheat flour, if you prefer. To eat in Phase 3, it would be ¼ of a bagel (slice bagel in half normally then cut the slice in half)

•  If you want to add toppings to your bagels, do this as you take them out of the water and place onto the tray

• If you have only a small pot to boil the bagels and can only do a couple at a time, use smaller baking sheets or multiple baking sheets and put them into the oven as soon as they come out of the water. They can shrink and wrinkle quite a bit if left to cool too long.

Almond Cream Cheese- Phase 3 (V)

Make this ahead of time and keep in the fridge- will last about 3-4 days. Use on pancakes, toast, crackers. Or you can add fresh herbs to make a dip for veggie crudite. Swap oil for olive oil and add garlic when blending for savory dip.

Almond Cream Cheese
Phase 3
1/4 cup is a healthy far serving

2 cups blanched peeled almonds
1/4 cup grapeseed oil
1 1/2 tsp sea salt
1/2 cup lemon juice
1/4 to 1/3 cup spring water

Soak the almonds overnight in spring water that covers the almonds by 1-2 inches.

Drain the almonds and rinse under cold water

Add to blender or food processor along with oil, salt, lemon juice. Blend, adding water 2 tablespoons at a time to get to the consistency you want. Scrape down sides as needed.Taste and add more lemon juice or salt if needed.
Pour into a container with a tight lid. Cover and place in fridge overnight for best flavor. It will firm up a bit when chilled. 

If you want a firmer cheese that crumbles, place into a oiled baking dish and bake at 300F for 30 minutes. Cool then chill overnight. 

Fruit Compote- Phases 1 & 3 (v)

 

Fruit Compote is super easy and quick to make, and a great addition to pancakes, waffles, toast, biscuits, oatmeal. Very versatile.

You can use peaches, blackberries, strawberries, blueberries, cherries, apples, raspberries, mango, pear. Keep in mind that apples will take a bit longer to cook to get soft. They key with staying compliant on FMD is not cook the fruit so much that it goes down in volume. For most soft fruits, you only need to heat them enough to release some of their natural juices, and so the arrowroot slurry will take effect and thicken the mixture. 

This does not freeze well, as the arrowroot will not keep it thick, and the fruit will get super mushy.

Fruit Compote

Phases 1 & 3

Makes 1 standard serving of fruit

1 serving of phase appropriate fruit, chopped or pureed, your choice

Splash of spring water

Sweetener to taste, if needed (pure stevia, pure monk fruit or xylitol)

Spices as you desire- cinnamon, nutmeg, cloves, etc (I personally only use these for apples, but use as you like)

Tiny pinch of sea salt

Vanilla extract or paste, optional

Slurry

1 T arrowroot powder

1 T COLD water

Mix together

Place your fruit and water and sweetener and salt in a saucepan or skillet. Heat over high heat until it bubbles. Stir frequently. Add more water if you need- this depends on the fruit, how much juice they release and how much "syrup" you want in the finished product. If you are using water, simmer just until the apples are as soft as you want them. 

Add the spices, if you are using any

Stir in the slurry to the bubbly mixture. Add half, stir and see how thick it gets. Only add more slurry if you want it thicker. Arrowroot does take a minute or so to activate, so gently simmer over medium heat for a minute or two before adding more. 
Once it is where you want it, remove from heat. Stir in vanilla if you are using and serve immediately. 

Chai Spiced Apples- Phase 1 and Maintenance

 

This compote is good on toast, pancakes, biscuits, oats. Or just to eat with a spoon. In maintenance, add a spoon full of my Coconut Cashew Butter under the warm apples on you pancakes and enjoy the best breakfast ever!

Be sure to use a cooking apple and not a snacking apple. Granny Smith, Honeycrisp, Gala are good choices, among others, to cook. Red Delicious are not a good cooking/baking apple- save those to eat fresh. 
I like to use 2 kinds of apples- my favorite blend in Granny Smith and Honeycrisp. 

Chai Spiced Apples
Phase 1 and 4

Makes 2 standard servings of fruit

2 cups of diced apples
1-2 tsp Chai Spice Blend (recipe on the blog)
1-2 whole star anise
1 tsp vanilla paste or extract
Pinch of sea salt
Stevia or pure monk fruit
2T Vegan Butter (phase 4 only)

Heat a non stick skillet over medium heat until very warm. Add the spice blend and whole star anise. Stir with rubber spatula for 15020 seconds, to toast, then scrape into small bowl. 

Add the diced apples and return the pan to the heat. If you are in maintenance, add the vegan butter. Add the pinch of salt. Let the apples sit for a minute or so- you want the apple to start to caramelize but not burn. Stir or toss the apples in the pan and allow to lighly brown some more. Add the spices, stir to coat. Then add a splash of water. Stir and cook the apples just until soft. Do not cook to reduce the size/amount of apples. Add vanilla and stir. If you want to sweeten the apples, add as much sweetener as you like. Remove star anise before serving. 

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

 

Rhubarb Blackberry Crisp (v) - Phase 3 breakfast

Rhubarb Blackberry Crisp (v)
Phase 3
Makes 2 servings

4 cups chopped rhubarb- fresh or frozen
2 cups blackberries, fresh or frozen
3T arrowroot
½-1/2 cup xylitol or stevia/pure monk fruit equivalent
¼ tsp ground ginger
Tiny pinch of sea salt


1 cup rolled oats
½ cup chopped pecans, walnuts or almonds (raw)
¼ cups xylitol or stevia/pure monk fruit equivalent
¼ cup Vegan Butter, or raw nut butter*
½ tsp cinnamon
Pinch of sea salt

Preheat oven to 350F

Mix the first 6 ingredients in a bowl until well combined. Dump into a cast iron skillet or baking dish.

In a food processor- pulse the remaining ingredients until crumbly- sprinkle evenly over the fruit.
Bake for 30-40 minutes until bubbly. Allow to cool a bit, then enjoy.




*If you use raw nut butter in place of vegan butter, this is an all inclusive phase 3 breakfast.

If you use vegan butter in the topping, you will need to add a protein on the side.

Sweet Chipotle Vinaigrette- Phase 3

This is an FMD friendly version of Chipotle's famous Vinaigrette.

Chipotle peppers are jalapenos that are allowed to turn red on the plant. Chipotles in Adobo is used in a lot of Mexican style dishes- they are simply smoked red jalapenos in a sauce. But this sauce always has sugar in it.

In Maintenance, use these canned chipotle peppers and a little of the sauce in this recipe- about 1 pepper and a tsp of the adobo sauce. But when you are actively working on weight loss- just use chipotle powder. This is not chili powder- that is a whole different pepper.  

Sweet Chipotle Vinaigrette
Phase 3

1/4 cup red wine vinegar
2.5T xylitol or stevia equivalent
1 T chipotle powder
2 tsp sea salt
2 T water
1/2 tsp pepper

Blend everything in a blender, then slowly add 1/2 cup grapeseed oil while the blender is running. This will emulsify the dressing. Taste and add more chipotle powder if you want, or sweetener. Pour into a jar, add 1/2 tsp dried oregano and shake to mix. Allow the dressing to sit in the fridge for a few hours before serving. 

Seven Layer Dip- Phase 3 (can be made vegan)

7 Layer Dip
Phase 3
Makes 8 standard servings of healthy fat and protein


Meat layer:
1 lb ground beef or turkey
2 tsp chili powder
2-3 garlic cloves, minced
½ tsp each sea salt and black pepper
½ tsp ground cumin
¼ tsp cayenne (optional)
½ small onion, diced
½ jalapeno, diced

Bean layer:
2 cups cooked pinto beans (use 4 cups to make vegan)
2 T olive oil
¼ tsp salt and pepper
¼ cup chicken broth or veggie broth
¼ tsp garlic powder


Cheese layer:
½ cup vegan cream cheese
Juice of half a lime
¼ tsp chili powder
1/8 tsp ground cumin
1/8 tsp garlic powder
1/8 tsp onion powder


Guacamole layer:
2 ripe avocados
1-2 Roma tomatoes
1 lime
¼ cup cilantro, washed and chopped
Pinch of sea salt
¼ purple onion



Salsa layer:
3 Roma tomatoes
½ purple onion
½ jalapeno
1 lime
¼ cup cilantro
¼ tsp salt

½ cup black olives, chopped

½ cup green onions, thinly sliced

3-4 large sweet potatoes, peeled
2 tsp olive oil

Thinly slice the sweet potatoes, using a mandolin if you have one. Place into a large bowl and drizzle the 2 tsp olive oil. Toss or stir to coat the slices. Place in a single layer on rack for an air fryer or toaster oven, or on parchment lined baking sheet for oven. Cook at 300 degrees for 25-30 minutes until crisp. Cool and set aside.

In a skillet heated to medium high, brown the ground beef and onion. Add the spices for the Meat layer and cook for 2 minutes. Set aside to cool.

In another skillet, heat the oil from the Bean layer and add the cooked beans, warm through and mash to the consistency you like. Add spices and if they are too thick, use the broth to thin. Set aside to cool.

For the cheese layer- add the spices to the vegan cream cheese in a bowl and stir. If your vegan cream cheese is too thick, add a bit of almond milk.

For the Guacamole layer, either chop everything and mix, or put it all in a food processor and pulse to get the consistency you like. Taste and adjust seasonings. 

For the Salsa layer- chuck it all into a food processor and pulse. Taste and adjust seasonings.

To assemble: In an oblong baking dish- add the meat layer to the bottom, spread evenly. Add beans on top and spread. Then add the Cheese – you may need to scrape the cheese mixture into a zip top bag, squeeze it all to one corner. Cut the corner of the bag with scissors and pipe the mixture over the beans.

Add the guacamole, then the salsa. Top with olives then green onions. Serve with sweet potato chips to scoop.

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.

Creamy Avocado Lime Dressing- Phase 3 (Vegan)

Creamy Avocado Lime Dressing
Phase 3

Makes 4 standard servings of healthy fat

1 large avocado
1 handful cilantro about 1/2 cup
1/4 cup olive oil
2-4 T water
Juice of 1 lime
1 large garlic clove
1/2 tsp sea salt to taste



Put everything in the blender and whiz until smooth- add more water a tsp at a time until it reaches the consistency you want. Taste and add more salt as needed.



Keep in fridge for up to 5 days.

Zoodles with Tarragon Pesto - Phase 3 (Vegan)

Zoodles with Tarragon Pesto
Phase 3
Makes 3 servings


Tarragon Pesto
3T pine nuts or walnuts
1/2 cup chopped fresh tarragon leaves
1/4 cup chopped fresh chives
1/4 cup chopped fresh parsley
1 clove garlic, smashed
1/2 lemon zested and juiced
1/2 tsp kosher salt
1/3 cup extra virgin olive oil

Add the tarragon, chives, parsley and pine nuts to the bowl of a food processor. Pulse 20-30 seconds, until the herbs and nuts are minced. Add the garlic, lemon juice, lemon zest, and salt and pulse 10-15 more seconds, until all ingredients are incorporated.

Turn on the food processor and add the olive oil through the feed tube. Process until the ingredients are fully incorporated and smooth, scraping down the sides as needed. Taste for seasoning and add additional salt and cracked black pepper if desired.

Zoodles
2-3 medium zucchinis
1T olive oil
1 garlic clove, minced
1tsp salt
Pinch of black pepper
½ Tarragon Pesto recipe above
1T nutritional yeast (optional)


Spiralize the zucchinis, or use a vegetable peeler to cut long thin ribbons. Place cut zucchini in a colander and sprinkle with salt. Toss and let sit over a bowl or in the sink for 10 minutes. Rinse the salt off and gently shake to remove as much water as possible.

Heat a large skillet over medium high heat. Add the olive oil and garlic. Stir for just a few seconds, then add the prepared zucchini. Stir to coat in the oil and cook for 1-2 minutes, stirring constantly.

Add the pesto and cook and stir for 1 minute. Sprinkle nutritional yeast on top and serve.

Buddha Bowl- Phase 3 (Vegetarian)

Buddha Bowl

Phase 3
Makes 3 standard servings

1 T olive oil
2 cups kale, chopped
1 spring onion, chopped
2 cups baby spinach
1 T tamari or coconut aminos
1 ½ cups cooked black rice
1 avocado, diced
1 cup baby tomatoes, halved
1 ½ cups cooked chickpeas
¼ cup kimchi or sauerkraut
1 sheet seaweed, torn (optional)
1 tsp sesame seeds, raw


Place a medium sized saucepan over a medium heat and pour in olive oil. Heat for 30 seconds; then add kale and spring onion. Cook for 3-4 minutes, stirring constantly. Add spinach and cook for a further 3 minutes or until wilted. Pour in tamari and stir.

Place ½ cup rice in a medium serving bowl. Top with 1/3 of the sautéed greens, diced avocado, baby tomatoes, chickpeas and kimchi in each bowl.

Sprinkle with torn seaweed and sesame seeds. Serve immediately.

Summer Minestrone - Phases 1 and 3 (Vegan)

Summer Minestrone
Phase 1 and 3
Makes 4 servings protein

1/4 cup extra-virgin olive oil (phase 3 only)
2 small onions, chopped
3 large cloves garlic, minced
3 carrots, sliced
2 celery stalks, sliced
1 bunch turnip greens, chopped
2 cups green beans, trimmed and cut into 1-inch pieces
4 medium ripe tomatoes, peeled and diced
Coarse sea salt and freshly ground pepper
2 medium zucchini or yellow squashes, or a combination, diced
2 cups cannellini beans or white beans, cooked and drained
5 cups veggie or chicken stock
Fresh basil leaves, for serving



Heat the oil (if using) in a large pot over medium heat. Add onions and garlic; cook, stirring occasionally, about 5 minutes. Add carrots, celery; cook, stirring occasionally, about 10 minutes. Add green beans and tomatoes. Season with 2 teaspoons salt; cook, stirring occasionally, until beans and tomatoes start to soften, 5 minutes.

Add zucchini, stock, and beans. Bring to a boil, then reduce to a simmer. Cook until all vegetables are softened, about 25 minutes, adding turnip greens in last 2 minutes of cooking. Taste- then season with salt and pepper. Serve immediately, with fresh basil, or freeze up to 3 months (without basil).

Lentil Salad- Phase 3 (Vegetarian/Vegan)

Lentil Salad
Phase 3
Makes 5 standard servings protein




2 T extra-virgin olive oil
1 red onion, finely diced
1 carrot, finely diced
1 stalk celery, finely diced
1 cup French green lentils, rinsed
Sea salt and freshly ground pepper
1 T fresh lemon juice
1/4 tsp crushed red-pepper flakes
1/2 cup chopped raw almonds 
2 cups shredded red cabbage
1 cup torn fresh herbs, such as flat-leaf parsley, tarragon, basil, and/or mint




In a medium saucepan, heat 1 tablespoon oil over medium. Sauté onion, carrot, and celery, and cook, stirring occasionally, until tender, about 6 minutes. Add lentils and cover with 2 inches of water. Bring to a boil, then reduce heat and simmer until lentils are tender, about 20 minutes. Drain and season with salt and pepper. Let cool.

In a medium bowl, whisk together remaining oil, lemon juice, and red-pepper flakes. Season with salt. Add lentils, almonds, cabbage, and herbs and toss to combine. Lentil salad can be stored in an airtight container in the refrigerator up to 3 days.

No-Bake Pumpkin Bars - Phase 3 (Vegan and Gluten Free)

No-Bake Pumpkin Bars
Phase 3
Makes 12 servings of healthy fat

FOR THE CRUST:
1 cup Pecans
¼ cup Almond Flour
¼ cup shredded unsweetened coconut
½ cup xylitol
¼ tsp ground ginger
½ tsp ground cinnamon
2 T coconut oil

FOR THE FILLING:
1 ½ cup pumpkin puree
¾ cup xylitol
½ cup coconut oil
½ cup canned coconut milk, full fat
1 ½ tsp alcohol free vanilla
1 tsp pumpkin pie spice

FOR THE CRUST:

Line an 8x8 baking dish with aluminum foil or plastic wrap.

Add the pecans, almond flour, and shredded coconut to bowl of a food processor. Process until the pecans resemble small, coarse crumbs.

Add the sweetener, ginger, cinnamon, and coconut oil to the nut mixture and pulse until the dough is moist enough to hold the crust together. Scoop the dough into the prepared pan and press evenly over the bottom.

FOR THE FILLING:

Add all ingredients to a high-speed blender or food processor. Blend together until very smooth and fluffy

Spoon the mixture over the crust and smooth the top. Cover and refrigerate for 3-4 hours, or overnight.

Once chilled, cut into bars. Sprinkle with cinnamon, if desired

No-Bake Chocolate Mint Cups (Vegan and gluten free) - Phase 3

No-Bake Chocolate Mint Cups (V)
Phase 3
Makes 12 standard servings of healthy fat and each is a partial grain


1 cup rolled oats
1 cup pecan halves
1/2 cup unsweetened shredded coconut
3 T cacao powder
pinch of fine sea salt
½ cup melted and cooled coconut oil


Chocolate Filling:

½ cup raw cacao or Hershey’s regular cocoa powder
½ cup coconut milk (from a can)*
½ cup Vegan Butter (recipe on my blog)
½ cup xylitol or stevia/pure monk fruit equivalent
¾ teaspoon peppermint extract

*note about canned coconut milk: If you buy a quality coconut milk, it will be about 2/3 cream and 1/3 watery liquid. This is generally not possible to shake up to blend, so simply pour everything into a blender and blend on low until smooth. Pour into a jar to store leftover in fridge for another recipe

Line a 12-cup nonstick muffin tin with little strips of parchment paper or cupcake liners and set aside.

In the bowl of a food processor, combine the oats, pecans, coconut, cacao powder, and salt. Pulse the mixture until everything is finely chopped.

Add coconut oil to the food processor. Pulse until a sticky “dough” starts to come together. Pinch it between your fingers to make sure that it will hold together. Place the dough in the fridge for about 5 minutes, just to firm up.

In the muffin tin, drop about 3 tablespoons of the dough into each cup. Lightly spread it out with your fingers. Then, with the bottom of a shot glass (or something similarly sized), press an indent into each portion of dough to form a “cup.” Place the prepared cups in the fridge while you make the ganache.

Make the ganache. Put the cacao, milk, vegan butter, sweetener in a sauce pan and whisk until smooth. Put on medium heat and whisk until very smooth and sweetener is dissolved/melted. Carefully taste and adjust sweetener, if you wish. Whisk in the mint extract.

Retrieve the cups from the fridge. Divide the ganache evenly among the cups. Place the peppermint ganache cups in the fridge to set for at least 6 hours- overnight is better. When ready to serve, let the cups sit at room temperature for 30 minutes before carefully running a paring knife around the edges of each cup to release (unless you used a cupcake liner) Keep the ganache cups on a plate in the fridge until ready to serve. Garnish with fresh mint leaves and shredded coconut if you like!

Mushroom Gravy - All Phases (Vegan)

Mushroom Gravy
All Phases
Vegan

1 tablespoon olive oil (phase 3 only)
3 medium shallots, finely minced
1 T fresh thyme leaves, minced
5 fresh sage leaves, minced
2 lbs mushrooms (cremini, Portobello, or your favorite), stems removed
Sea salt and ground black pepper,
3 cloves garlic, finely minced or grated
2 T tamari
1 T balsamic vinegar
1 T mellow miso (optional)
3 ½ cups sugar and soy free vegetable stock
2 tsp arrowroot mixed with 2 tsp cold water


Optional for p3: Vegan Butter and Coconut Milk




Slice mushroom caps

Place mushroom stems along with the stock, in a sauce pan and bring to a simmer. Simmer for 15 minutes. Cool a bit and strain. Discard stems.

If you are on phase 3, heat the oil in a large wide bottom pan and add shallots. If you are on another phase, use a non stick pan. Sprinkle a pinch of salt over the shallots. Cook the shallots, stirring frequently, until translucent and softened, about 2 minutes. Add the thyme and sage to the pot and stir.

Add the sliced mushrooms to the pot and let them sit for one minute. Stir the mushrooms up, coating them in the shallots and herbs. Let the mushrooms sit for another full minute. Then, stir the mushrooms and season with pepper. Keep stirring the mushrooms here and there as they cook. Once the mushrooms are glistening, after about 3 minutes, season them with salt. Keep stirring the mushrooms until they are deep brown and slightly soft, about 2 more minutes.

Add the garlic to the pot and stir. Then, add the tamari, balsamic vinegar, and miso to the pot as well. Stir everything and scrape up any brown bits at the bottom of the pot. Add the vegetable stock to the pot and stir to combine. Bring the mushroom mixture up to a boil.

Lower to a simmer and reduce the liquid by about ¼. Taste and adjust the salt and pepper if needed.

If you want a smooth gravy, carefully puree the mixture with a stick blender. Or allow to cool and puree in a blender until smooth. Add back to the pot and bring back to a simmer, if using right away.

You can make this mixture a couple of days ahead- just reheat and thicken.

Add half of the arrowroot slurry to the simmering gravy and whisk for at least a minute. If you want the gravy thicker, add the other half of the slurry. If it gets too thick, add more stock.

OPTIONAL: For a very rich gravy on phase three, add a tablespoon or two of Vegan Butter to the gravy after it gets thick. You can also add a splash of coconut milk if you like a creamier gravy.

Black Bean Burger- Phase 1 (vegan)

This burger is from my Ultimate Combo cookbook. 

For a vegan version- blend or whisk  1/2 cup aquafaba (juice from a can of chickpeas or white beans) until almost stiff peaks. Add 1/4 cup to recipe in place of every egg white.

Black Bean Burger
Phase 1
Serves 4

2 cups cup black beans, cooked
1 egg white
1/2 cup cooked quinoa
2-3 T shredded purple onion
¼ cup shredded carrot
1-2 minced garlic clove
1/2 tsp each salt & pepper
Pinch of cayenne

Sautee the onion, carrot and garlic in non stick pan, over medium heat, until the onion is starting to get soft. Put the black beans in a large bowl and mash with a fork. Add egg white, cooked onion and garlic, quinoa, salt and pepper, cayenne. Mix with hands and form into 4 patties. (These will not shrink). Grill patties or cook in non stick pan, 3-4 minutes per side. Or bake on a rack set in a sheet pan, in oven (375 degrees) for 15-20 minutes. 

Serve on bun with tomato, lettuce, onion. 

Tangy White Bean Dressing - Phases 1 and 3

 This tangy dressing will zip up your salads and it counts as protein! Now while you may not need a full protein portion for a salad, having a little extra in your day is just fine. 

Tangy White Bean Dressing

Phases 1 and 3

Makes 6 standard servings of protein

15 ounce can white beans drained & rinsed or 1.5 cups cooked beans
¼ cup nutritional yeast
¼ cup apple cider vinegar
2 T tamari
1 tsp onion powder
1 tsp grated fresh garlic
1 tsp dried dill weed

Pinch of sea salt

¼ cup water - or more if you want it thinner

Put everything in the blender and blend until smooth. Taste the dressing and adjust the seasonings.