Phase 1 Elimination Diet Recipes

Hi there! I’m now officially on phase one of the elimination diet and lovin’ it so far! Ali suggested that I may want to consider remaining in phase 1 for an extra week to give my system time to calm down…so I may be on this phase for a while.

Here is a bunch of random things I’ve learned the last few days: Pumpkin seed flour is fine (in phase 1 and on). Use lentils or mung or adzuki beans for each other. They switch out easily. 🙂

And here, ladies and gents, is a huge list of phase 1 recipes and snack ideas. Most of them came from Ali and Tom’s website, but a few came from a few others too. 🙂 You don’t have to be on the elimination diet to enjoy these guys! 🙂 YUM! 🙂 Take a look especially if you have multiple allergies/intolerances as these recipes are hypo-allergenic…free of common allergens! 🙂 I will also be posting some of my own soon! 🙂 Enjoy! 🙂 **Oh, and if you have any to share, please do! 🙂 **

Also, as far as discoveries I’ve made so far,

  • I’ve learned that I am allergic (intolerant) to apples. I seem to handle applesauce, cooked apples, and apple juice ok, but give me a raw apple (peeled or not) and my body is not so happy. This is sad to me but I’m glad I can at least enjoy them in other ways (so far anyway.)
  • I learned that I tend to binge on salty foods too. So, I need to watch the salt content in things I purchase and make so that I don’t make it too salty—which causes me to just eat more because it tastes good.
  • I learned that I still overeat on healthy foods sometimes but no where to the extent as I used to when I was eating everything else. I know better when to stop and get fuller faster (which helps me to know when to stop!) 🙂
  • I also haven’t had any sugar since I started and am quite proud of that! This includes honey, maple syrup, agave, etc. I did have a tiny bit of stevia once before I realized that it had other ingredients in it too (that I might react to.)
  • I need to drink more water. I feel better when I do and everything goes better with my body! 🙂 (Even if that does mean I have to take a thousand trips to the restroom. :))

So, here they are…a lot of recipes and snacks ideas for you! 🙂


Phase 1 Recipes and Snack Ideas

  • Blueberry Syrup (Ideas: “For a Phase 1 elimination diet-friendly breakfast, try pouring this syrup over a bowl of cooked short grain brown rice or quinoa and top with toasted pumpkin seeds and a sprinkling of cinnamon.”-Ali)
  • Vegan Flourless Pancakes with Teff, Quinoa, and Pumpkin Seeds
  • Green Apple Salad Dressing (Ideas: Serve over a green salad: Ali suggests adding avocado’s and sesame seeds to the salad)
  • Pumpkin Seed Smoothie (Tip: This is a great way to make a creamy smoothie with needed protein. A good breakfast idea I think. Remember that you need to soak the seeds all day or night before you make this smoothie)
  • Thai Sauce  (Ideas: Ali suggests serving this over “quinoa with mung bean sprouts, sliced green onions, and cilantro.”)
  • Pesto Sauce (Ideas: Serve this over spaghetti squash or as Ali suggests over raw zucchini or cooked grains.)
  • Nori Rolls made with Sticky Brown Rice dipped in Ginger Plum Sauce(Remember: No soy in phase one and “Just be sure to leave out the salmon until Phase 3.”-Ali)
  • “Lightly saute a variety of Phase 1 veggies with Brown Jasmine Rice in a little olive oil. Add a few dashes of Adzuki Bean Tamari or drizzle the Apple Salad Dressing recipe over it.” –Ali
  • Garlicky Green Sauce (Ideas from Ali: “Drizzle it over cooked grains, steamed veggies, chopped romaine lettuce.” Or “on lettuce wraps” Or as one commenter (talkinglikerain) said use it for coleslaw: “For the coleslaw I finely chop (in my food processor; in batches) one whole head of green cabbage, 3-4 large beets, and 4 large carrots (the whole mixture looks pinkish/purple at the end). Then I store that in a covered container in the fridge. Then I pour the green apple dressing over it just before eating. For the dressing I actually alter the recipe a bit and reduce the garlic to 1 clove, add 1Tbsp of agave nectar, and 1/2 tsp of Herbemare. It’s great garnished with cilantro.”
  • Healing Quinoa Cabbage Soup (About:“This very simple, nourishing soup aids in detoxification, though you’d never guess by the taste. Plus, it only takes a few minutes to prepare….perfect if you feel like you are starving during Phase 1 of the Elimination Diet!”)
  • Grated Beet and Carrot Salad with Radish-Miso Dressing (About: “This Asian inspired salad dressing is vinegar-free and citrus-free; two ingredients that are often hard to omit from salad dressings”)
  • Butternut Squash and Apple Soup (substitute olive or coconut oil for the butter)
  • Mexican Squash Soup (from talkinglikerain commenter on substitutions: I substituted pumpkin seeds for the pine nut/walnut garnish, and adzuki beans for the corn. I eliminated the tomato and cheese garnish and skipped the red pepper flakes. So the only garnishes were avocado, cilantro, and toasted pumpkin seeds. This soup is also fabulous with wild rice added to it.)
  • Summer Vegetable Kitcheree (Intro from Ali: “Kitcheree is an Indian stew-like meal made from mung beans and brown rice. Spices and vegetables make up the remaining ingredients which can vary widely. Here I used carrots, fresh tomatoes, kale, peas, and cilantro. If you are on the Elimination Diet then this recipe is ideal. Just keep the tomatoes and chili flakes out until Phase 3. Once nightshades are added back into the diet then have at this recipe in its entirety!”)
  • Basil Mung Bean Salad
  • Roasted Brussels Sprouts
  • Lentil Quinoa Burgers
  • Lentils with Ginger, Gold Beets and Herbs (try this with a few substitutions for things not allowed in phase 1)
  • Quinoa-Salmon Burgers (Read the note at the bottom of this post about using salmon in phase 1.)
  • “Snack on dried organic figs dipped in pumpkin seed butter.”-Ali
  • Cinnamon Sunflower Truffles (Ideas: Do as Tisa did and make rice krispy treats: “I threw some brown rice cakes in the food processor and added those as well – a bit like rice krispy treats if you will.”)
  • “Brown rice cakes topped with sunflower seed butter (SO good!) and grated apples”- Tisa
  • “Dried fruit”-Tisa
  • “Pumpkin and sunflower seeds roasted with olive oil and maple syrup”-Tisa
  • “Celery & sunflower seed butter”- Tisa
  • Carrots and sunflower/pumpkin seed butter (Me)
  • Dates dipped in sunflower seed butter (Me)- SOOO GOOD! 🙂
  • “Maybe try kale and collards sauteed with lots of crushed garlic. They are also really tasty with a squeeze of lemon juice…. :)”-Ali in a comment
  • Mango Coconut Pudding

In Ali’s Cookbook Phase 1 Meal and Snack Ideas:

  • “Red Lentil Dal recipe (page 154), substitute the red potato with a sweet potato, and leave out the tomatoes. Serve with cooked quinoa and roasted Brussels sprouts, or steamed broccoli."
  • “Try our Sunny Sunflower Seed Burgers (page 263) using cilantro in place of the parsley and adding about 1/2 teaspoon chipotle chili powder to the mix (you can make this version once nightshades [chili powder] have been added back in during Phase 3).”
  • “Try our Coconut Vegetable Curry (page 255) and substitute cooked adzuki beans for the chickpeas and sweet potatoes for the red potatoes, and remember to keep out the tomato paste.”
  • Raw Sauerkraut (page 176)
  • Oven Fries – made with yams only and no paprika (page 205)
  • Braised Kale with Garlic and Ginger – seasoned with sea salt only (page 196)
  • Sweet Rice Cereal (page 104)
  • Gingered Carrot Soup – made without lemon (page 163)
  • Roasted Root Vegetables – made without potatoes (page 209)
  • Baked Winter Squash (page 210)
  • Warm Berry Sauce (page 315)
  • Cleansing Root Tea (page 369)



Other important notes:

FROM ALI AND TOM ABOUT ADDING IN MEAT/PROTIEN:  “Some of you have asked if it is possible to up the animal protein content during phase 1. We suggest you try wild caught salmon. This poses the least possible reaction and contains anti-inflammatory EFA’s. After a long discussion with Tom, I added in salmon on day 7 because my energy was too low. If you would like to add even more protein to the diet then begin by testing the tree nuts and poultry in Phase 3 before nightshades. I hope this will help some of you who may be experiencing a similar issue.” I haven’t done this yet….hoping I won’t have too.



  1. OMG so many smiley faces! I am glad to hear it is going so well for you! You will feel better than 90% of the population with all of this insight!

    • Aww…..thanks Alisa! You are such a sweetheart! 🙂

  2. Thanks for including some of my recipes. 🙂 I really want to try that healing cabbage quinoa soup. Congrats on not having any sugar! I know how hard that is.


  1. Day 3 Elimination Diet . Can I be more full? | Elimination Diet – A 28 day journey

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