Day 28: Reintroduction resources and Curry Chicken Wraps

Hi everyone!

Are you wrapping up the Whole30 this week?  I just watched a Periscope video from Melissa Hartwig on the @Whole30 channel about the reintroduction.  I invite you to watch but here are some highlights.  There are two ways to reintroduce (and more great information on the Whole30 blog): 

• Fast track - 10 days of reintroducing non whole 30 foods one at a time from least to most problematic.  

• Slow track - Eating Whole30-ish until something comes along my plate that I don't want to say no to, I will introduce that food.  Relax on the no sugar added rule just to make your life a little bit easier.  

Take a look at the resources I've listed above and let me know if you have questions!

I can't get enough of @kristenwhole30 and her delicious recipes. Here's a great one for lunch. 
Curry Chicken Salad w/ Butter Lettuce
Ingredients

• 6 butter lettuce cups-or more if you want, I like to load on the chicken salad 
• 1 Cup cooked chicken breast, cubed
• 1/2 Gala Apple (or any sweet Apple), chopped 
• 1/4 Cup chopped raw pecans 
• 4 Tbsp cashew curry-lime sauce-recipe (see below) 
• Salt and pepper to taste 
• 1/4 cup pomegranate seeds-optional
• Cilantro -optional

Directions

• Combine chicken, Apple, pecans with curry sauce, season with salt and pepper. Spoon into butter lettuce cups, and top with pomegranate and cilantro. Enjoy. 

______________________________________

Cashew Curry-Lime sauce
Ingredients

• 1 tsp yellow curry powder
• 1 tsp red curry powder 
• 1/2 tsp turmeric powder
• 1/2 tsp ground coriander 
• 1/2 Cup raw cashews 
• 1/2 Cup hot water 
• Juice 1/2 small lime
• 1 tsp olive oil 
• 1/4 Cup chopped yellow onion 
• 2 cloves garlic, rough chopped

Directions

• Combine spices, set aside. Soak cashews in hot water (I soak mine right in the blender. Soak anywhere from 10-20 mins while your prepping the other ingredients) 
• On medium heat, sautée onion in olive oil until translucent. Add garlic and spices to pan. This will draw out the flavours of the spices. Cook until Fragrant-about 30 seconds. 
• Add mixture plus lime juice to cashews and hot water. Blend until smooth. Season with salt and pepper to taste.

Day 27 of Whole 30 Days: Crab Stuffed Mushrooms

Hi everyone!

Super Bowl is next weekend and it's a good time to start thinking about how you can transition back into the real world.   We'll talk about that as we get into these last few days, but one great way to do keep going strong is to bring a healthy snack to the party. This one is from @kristenwhole30.

Melt-In-Your-Mouth Crab Stuffed Mushrooms

Ingredients:

• 3/4 cup lump crab meat. I
• 2 Tbsp whole 30 approved mayo 
• 12 white button mushrooms, cleaned, stems removed (chop up the stems and set aside. They will be added to the filling!) 2 Tbsp ghee (I make my own) 
• 1/2 cup yellow onion, fine diced 
• 2 large cloves garlic, minced 
• Salt and pepper 
• 2 Tbsp coconut flour (or can substitute almond flour), plus more to sprinkle on top ! 
• Parsley to garnish 
• Directions 
• Preheat oven to 420 ° F. place mushrooms in prepared baking dish so they are ready to fill. 
• Combine crab meat and mayo in a bowl, set aside. 

Directions: 

• In a small pan, sautée onions and fine chopped mushroom stems in ghee on medium-low heat until brown and caramelized . Add garlic until fragrant (about 30 secs) season with salt and pepper. Add coconut flour to onion mixture by the tablespoon. This will absorb the leftover moisture in the pan . 
• Combine cooked mixture with the crab/mayo and adjust seasoning to your taste. Now start stuffing those mushrooms sky high! Top with a sprinkle of coconut flour (will give a nice crunchy topping). 
• Bake for 20-25 mins until mushrooms are cooked and tops are golden brown. Garnish with fine chopped parsley and enjoy!

Day 26 of Whole 30 Days:

Hi everyone!


Day 26 and I'm back with more Cauliflower recipes. This one comes from today's Whole30 Instagram and @kristenwhole30.  If you haven't tried nutritional yeast yet, give it a go. It's a great replacement for cheese in recipes.

Roasted Cauliflower with Tahini-Lemon Sauce
Ingredients Roasted Cauliflower

• 1/2 head cauliflower, cut into 1/2 inch slices
• 1 tbsp olive oil
• 1 tbsp nutritional yeast
• Pinch salt and pepper 

Tahini-Lemon Sauce, Combine

• 2 tbsp tahini 
• 3 tbsp water 
• 2 tbsp lemon juice 
• 1 clove minced garlic 
• 1 tbsp chopped cilantro - optional 
• Pinch salt and pepper 

Directions

• Preheat oven to 425 degrees. Line baking sheet with parchment paper or foil. 
• Toss cauliflower with olive oil and lay onto baking sheet in a single layer.
• Sprinkle with nutritional yeast and pinch of salt and pepper. 
• Roast until fork tender (about 30 minutes) drizzle tahini sauce over cauliflower and serve. 

Day 25 of Whole30 Days: Braised Cabbage

Hi everyone! 

I've heard of a few people that are on a cabbage soup diet.  That's not my thing for many reasons, but I do like cabbage so I went looking for an easy cabbage recipe.  I found one from our girl Michelle at Nom Nom Paleo.  Enjoy!

World's Best Braised Green Cabbage from nomnompaleo.com 

Ingredients:

• 2 tablespoons melted lard, ghee, or bacon grease for coating the baking dish
• 1 medium head green cabbage (about 2 pounds)
• 1 large red or yellow onion, peeled and thickly sliced
• 2 large carrots, peeled and cut in ¼-inch coins
• ¼ cup bone broth or water
• ¼ cup melted lard, ghee, or bacon grease
• Coarse salt and freshly ground pepper
• Aleppo pepper (optional)
• Aged balsamic vinegar

Directions: 

• Preheat oven to 325°F with the rack in the middle. Coat a 13-by-9-inch baking dish with the melted fat.
• Lop off the tough stem end of the cabbage and divide it into 6-8 wedges. Keep the core attached so the wedges stay intact after the long cooking time. Don’t worry: The tough core will get super tender, too.
• Place the cabbage pieces in a single layer in the greased dish – a little overlap is okay. Toss on the onions and carrots and drizzle with broth and the melted fat. Season well with salt, pepper and Aleppo pepper (if using). Cover tightly with foil and place in the oven.
• Cook the cabbage undisturbed for 1 hour. Crack open the foil cover and carefully flip the wedges over. Reseal the dish tightly and braise for another hour or until fork-tender. 
• At this point, you can remove the cabbage to cool and store in the fridge until you’re ready to eat it (up to 4 days). When you’re ready to serve, crank the oven up to 425 F and bake until browned (about 15 minutes).
• Drizzle with aged balsamic vinegar and serve immediately.

Day 24 of Whole30 Days - Pad Thai

Hi everyone!  This recipe comes from the book Well Fed: Paleo Recipes for People who Love to Eat. Enjoy! 

(Note, I have put links to sunshine sauce and roasted spaghetti squash.  You'll definitely want to do that in advance.)

Ingredients 

• 1 bath of Sunshine Sauce
• 2 large eggs 
• 2 tsp of coconut aminos
• 2 tsp + 1 tsp coconut oil
• 1/2 medium onion, thinly sliced (about 1/2 cup) 
• 1 cup snap peas, thinly sliced lengthwise
• 2 cups Roasted Spaghetti Squash
• 6-8 ounces Grilled Chicken Thighs, diced

Optional Garnishes 

• Chopped toasted cashews or almonds
• Sunflower seeds 
• Sliced scallions 
• Minced cilantro 
• A squeeze of lime juice

Directions: 

• Scramble eggs in a small bowl with the coconut aminos.  
• Heat a large skillet over medium-high heat.  Add 2 tsp of coconut oil to the skillet and when it's melted, pour in eggs and let them spread out like a pancake.  Reduce heat to medium and cover, letting egg cook until beginning to brown on bottom, 3-4 minutes.
• Flip and lightly brown other side.  Remove egg from pan and cut into lengthwise steps. 
• Using the same pan, increase heat back to med/high and add 1 tsp coconut oil.  Sauté the onion and snap peas, stirring with wooden spoon, until they are crisp-tender, about 2 minutes.  Add spaghetti squash, chicken and cooked egg to the pan and, stirring with wooden spoon, cook until heated through, about 3 minutes.  
• Add the sunshine sauce to the pan and stir fry until everything is well-blended and hit.  

Enjoy!  
  

Day 23 of Whole30 Days: Steak Salad and Thinking about What's Next

Hi there! We are at the one week to go mark.  Here is a great forum discussing the question, "I've completed the Whole30. What now?"

I hope you all will consider a more paleo-based diet after this, because I think we all see the benefits from just 21 days. A paleo diet that reintroduces almond flour for pancakes and baking, coconut sugar, honey, stevia, etc. There are options for paleo bread that are worth a try - why not get read of unhealthy ingredients if you can?

Today I'm throwing out a salad recipe with some fennel and a homemade dressing (get used to doing that - its quick and tastes better).

Steak salad with cranberries recipe from PaleoLeap.com

Ingredients

• ½ cup fresh or frozen cranberries;
• 1 pound skirt steak;
• 2 green onions, thinly sliced;
• 1 large fennel bulb, sliced;
• 1 tbsp fresh thyme leaves;
• 4 cups baby arugula, washed;
• Fresh parsley;
• 1 tbsp Paleo cooking fat;
• Sea salt and freshly ground black pepper;

Vinaigrette
(Yields 3/4 cups)

Ingredients

• 3/4 cup extra-virgin olive oil;
• 1 tbsp Dijon or homemade mustard;
• 1 tbsp fresh thyme;
• 1 tbs red wine vinegar;
• Sea salt and freshly ground black pepper to taste;

Preparation

• Bring a small pot of water to a boil. Add the cranberries and let the water simmer for 3 to 5 minutes, until the cranberries soften. Drain the water and set the cranberries aside to cool.
• Sprinkle thyme leaves all over the skirt steak and season with sea salt and black pepper to taste.
• Over a medium-high heat and using the Paleo cooking fat, add the previously seasoned steak and cook to the desired doneness. Refer to my article on the art of cooking steak.
• Once the steak is cooked to your liking, transfer to a cutting board and let it rest for about 5 minutes.
• In the mean time, use a whisk to combine all the ingredients for the vinaigrette together in a bowl until well emulsified and then season to taste with sea salt and black pepper.
• In a large bowl, mix the baby arugula, the fennel and the cranberries. Add half of the vinaigrette and give everything a good toss.
• Cut the steak into thin slices.
• Divide the salad into four portions on plates or small bowls and add the steak slices on top.
• Drizzle with the remaining vinaigrette and add some chopped fresh parsley on top.

Day 22 of Whole30 Days: Healthy Chicken Strips and a quick overview of the leaky gut

Hello! I thought it might be helpful to remember what is happening in your body as a result of eliminating processed foods from your diet. Here's an interesting excerpt from Whole30:

In the body: gut healing. Some of the foods you used to eat were provoking inflammation in the gut, and maybe even promoted “leaky gut,” a condition in which the lining of your small intestine became more porous than it should be. This allowed stuff to get where it does not belong, which ramped up inflammation elsewhere in the body. Your intestinal lining is just one cell thick, so damage or death of that one cell can create “microperforations” or tiny holes in your intestinal lining. Normally, those would heal themselves quickly, but in the face of three (plus) meals a day of gut-irritating foods, you were creating damage faster than your body could repair it. Now that these foods are out of your diet, your gut is able to start repairing itself, creating a sound intestinal barrier that keeps good things in until it’s time for your body to absorb them, and bad things (like bacteria, viruses, and incompletely digested food) out.
Ah, the leaky gut. It's gross/fascinating, no?

Today's recipe is from Whole30.com from @wholesisters.  Enjoy!


Healthy Crusted Chicken Strips, @wholesisters

Ingredients

• 3/4 cup cashews 
• 1/4 cup flax seeds, ground 
• 2 tbsp chia seeds 
• 1 tsp salt 
• 1/2 tsp pepper 
• 2 eggs, with 1 tbsp water 
• 1 pound chicken strips 

Directions

• Place cashews in a blender until crumbly. 
• Mix cashews, chia seeds, ground flax seeds, salt and pepper by hand and place in a shallow dish. In another shallow dish, whisk 2 eggs with 1 tablespoon water. Take chicken strips (dried with a paper towel), dip in egg mixture, then dip in crumb mixture. 
• Fry in sauté pan with a small amount of oil over medium high heat until golden brown and no longer pink in the middle. 
• Make sure to carefully turn chicken, to not accidentally remove breading. 

Love,

Tracey

Day 21 of Whole30 Days: Crockpot Chicken

I planned ahead for snowstorm Jonas and bought a whole chicken to cook in the crockpot today.  It's super easy to make.  I use Seasonello seasoning, which I love, but here's another spicer mix that you could use as well. 

I'm also making cauliflower rice as a side and put that recipe in as well.  The eggs make this really taste like friend rice, as does the sesame oil at the end.  

Enjoy.  Last 10 days people!

Crockpot Chicken (I can't remember where I found this one.) 

Ingredients 

• 2 teaspoons paprika 
• 1 teaspoon salt 
• 1 teaspoon onion powder 
• 1 teaspoon thyme 
• ½ teaspoon garlic powder 
• ¼ teaspoon cayenne (red) pepper 
• ¼ teaspoon black pepper 
• 1 onion 
• 1 large chicken 

Instructions

• Combine the dried spices in a small bowl. 
• Loosely chop the onion and place it in the bottom of the slow cooker. 
• Remove any giblets from the chicken and then rub the spice mixture all over. You can even put some of the spices inside the cavity and under the skin covering the breasts. 
• Put prepared chicken on top of the onions in the slow cooker, cover it, and turn it on to high. There is no need to add any liquid. 
• Cook for 4 – 5 hours on high (for a 3 or 4 pound chicken) or until the chicken is falling off the bone. 

Cauliflower Fried Rice from @stupideasypaleo 

Ingredients 

• 1 head of cauliflower, grated
• 4 oz shiitake mushrooms, thinly sliced 
• 6 green onions, thinly sliced 
• 2 shallots, minced 
• 1 tsp grated ginger 
• 3 tbsp coconut aminos 
• 3 eggs, beaten 
• 1 tsp coconut oil 
• Dark sesame oil for drizzling, optional 

Instructions

• Heat a large skillet/wok to high heat. Add the coconut oil. Sauce the mushrooms, shallot and ginger for -3 min or until the begin to soften, stirring often. 
• Add the cauliflower, green onions and coconut aminos. Sauce for 5 minutes.
• Push the veggies to the side of the skillet and create a small well. Crack the eggs into the well and scramble. Stir everything together to combine.
• Top with your choice of meat or seafood for a complete meal. 
• Add a drizzle of sesame oil to finish off the dish after it's been plated.

Day 20 of Whole30 Days: Sweet Potato and Blueberry Hash

Hi everyone!

I found today's recipes while looking for a veggie dish and a way to mix up my sweet potatoes.  It's day 20!  You are 2/3 of the way there.  

Sweet Potato and Blueberry Hash from @LisaMcLeod
Ingredients

• 1 large sweet potato, peeled and diced small
• 1 granny smith apple, peeled and diced small
• 1 tsp cinnamon
• 1/2 tsp ground ginger
• 1/4 cup blueberries
• 2 tbsp coconut oil
• Water

Instructions

• Toss a peeled and diced sweet potato in 1 tsp of cinnamon in a mixing bowl.
• Heat 2 tbsp of coconut oil in a large skillet over medium heat. Add the sweet potato to the skillet, and simmer and stir for about a minute or two. Add 2 tbsp of water to skillet, and cover for about 5 minutes.
• Meanwhile, toss the diced apple in 1/2 tsp of ground ginger.
• Remove skillet lid, and add the apple. Simmer and stir for about a minute, and then toss in the blueberries. Give it all another big stir, then cover again for another 4 minutes. You may need a little more water to continue steaming.
• When the potatoes are soft, and the apples still slightly crisp, it is done! The blueberries are going to bleed their sweet flavor, and turn this dish purple. It’s like painting with food! Serve warm with your favorite Whole30-compliant protein.

Day 19 of Whole30 Days: Homemade Nut & Fruit Treats

Hi everyone!  

Here is an easy, homemade snack to have either at work or just in the refrigerator.  I know that have nuts or a Larabar on hand is key for me, particularly on the days that I'm training or teaching straight through lunch.  Having suitable snack options handy is key to not only the Whole30, but to life. When you skip a meal and get too hungry, your body is going to crave immediate sources of energy, often in the form of processed carbs. Your own preferences are going to best determine what to eat - apples with nut butter for some, carrots or snap peas for others, maybe jerky?

There aren't any amounts - read through the recipe and you will get the idea. Enjoy!


Ingredients

• Your favorite nuts and seeds 
• Your favorite nut butter 
• Your favorite dried fruit (I suggest dates) 
• Cacao nibs, dried coconut - optional

Directions

• Chop up all your nuts and seeds in the food processor. (same with coconut if you like it) 
• Do the same with your fruit and combine in a bowl. 
• Add your favorite nut butter, one tablespoon at a time‎ and mix. 
• Get to a consistency where the mixture will hold together.
• By the teaspoon, roll the mixture into small balls.  Let set in the refrigerator.  (I put mine in a resealable plastic bag.)

Day 18 of Whole30 Days: Sweet Potato Chili

It's Day 18 and Baby it's getting cold outside.  Feels like a good time for a chili recipe.  I like this one because the sweet potatoes fill in for the beans.

Slow Cooker Sweet Potato Chili from boys ahoy.com

Ingredients

• 1 lb ground beef
• 1 clove garlic, minced
• 1/2 medium white onion, diced
• 1 red pepper, seeds removed and diced
• 1 green pepper, seeds removed and diced
• 1 large sweet potato, peeled and diced into cubes
• 1 (14 oz) can diced tomatoes, drained
• 1 cup beef broth
• 1/2 cup coconut milk (or regular milk if not on whole30)
• 3 tsp adobo seasoning
• 1/4 tsp cinnamon
• 1 tsp cumin
• 1/2 tsp salt
• 1/2 tsp pepper
• 1 tbsp coconut oil (or extra virgin olive oil)

Instructions

• Heat oil in a large skillet over medium heat. Add garlic and onions and sauté until translucent. Add ground beef and 1 tsp adobo seasoning and cook until cooked through.
• Place beef, peppers, and sweet potatoes, tomatoes in the slow cooker.
• Add broth, coconut milk, remaining 2 tsp adobo seasoning, cinnamon, cumin and salt and pepper and stir everything together.
• Cook on high for about 3 hours or until sweet potatoes are tender.
• Serve with sliced avocado or guacamole!

Day 17 of Whole30 Days: Garlic Rubbed Roasted Cabbage

Hi everyone!  

You should be starting to fill a spike in energy around this time of the Whole30.  Keep looking for recipe ideas.  This is critical for two reasons: 1) you don't want to get bored with what you are eating and revert back to old habits in this last stretch, and 2) you want to be able to maintain some of the good habits you've started building here!  

A friend mentioned cabbage soup yesterday.  I'm not a fan of cabbage soup, but I'll go digging for a really good recipe.  In the meantime, I found these Garlic Rubbed Roasted Cabbage Steaks from everydaymaven.com.  I love the name Every Day Maven!

Garlic Rubbed Roasted Cabbage Steaks
Ingredients

• 1 (approx 2lb) head of organic green cabbage, cut into 1" thick slices 1.5 tablespoons olive oil
• 2 to 3 large garlic cloves, smashed
• kosher salt 
• freshly ground black pepper
• spray olive oil OR non-stick cooking spray 

Instructions

• Preheat oven to 400F and spray a baking sheet with non-stick cooking spray. Pull outer leaf off cabbage (it's usually dirty and nasty looking), cut cabbage from top to bottom (bottom being root) into 1" thick slices. 
• Rub both sides of cabbage with smashed garlic. 
• Use a pastry brush to evenly spread the olive oil over both sides of the cabbage slices. 
• Finally, sprinkle each side with a bit of kosher salt and freshly cracked black pepper. 
• Roast on the middle rack for 30 minutes. Carefully flip the cabbage steaks and roast for an additional 30 minutes until edges are brown and crispy. Serve hot and Enjoy! 

Day 16 of Whole30 Days: Crockpot Cashew Chicken

Hi everyone!  Welcome to Day 16 with a trip to the crockpot for Cashew Chicken from preppypaleo.com.  I posted this recipe last year when I embarked with friends on the Whole30 and it's still one of my favorites.  

Enjoy!

Paleo Crock Pot Cashew Chicken

​

Recipe and photo from The Preppy Paleo (www.preppypaleo.com)

Ingredients

• 1/4 cup arrowroot starch 
• 1/2 tsp. black pepper 
• 2 lbs. chicken thighs, cut into bite-size pieces 
• 1 tbs. coconut oil 
• 3 tbs. coconut aminos 
• 2 tbs. rice wine vinegar 
• 2 tbs. organic ketchup (tomato paste would work also) 
• 2 minced garlic cloves 
• 1/2 tsp. minced fresh ginger 
• 1/4-1/2 red pepper flakes 
• 1/2 cup raw cashews 
• 1/2-1 tbs. palm sugar (Leave this OUT until after the 30 days, or use this date syrup instead.) 

Directions 

• Place starch and black pepper in a large Ziploc bag. Add chicken pieces and seal; toss to thoroughly coat meat. 
• Heat oil in a large skillet or wok. Add chicken and cook for about 5 minutes until brown on all sides. Remove and add to crock pot. 
• Mix aminos, rice wine vinegar, ketchup, palm sugar, garlic, ginger and red pepper flakes in a small bowl. Pour mixture over chicken and toss to coat. Put lid on crock pot and cook on low for 3-4 hours. 
• Stir cashews into chicken and sauce before serving. 

Day 15: Whole30 Turkey Sausage Gravy

Hi everyone!  

You are now at the half way point.  Take a pause and do a happy dance.  

This recipe comes from Whole30 recipes on Instagram, brought to us from @mommyjcooks.  She recommends it for breakfast or brunch and eaten over white or sweet potatoes.  One responder wrote: "I've made this about 7 times now in 3 weeks, I'm not exaggerating. It is insanely good, I use ground beef and brown it really well and homemade bone broth. I want to take a bath in it..."

Sounds good to me!  Enjoy...

Turkey Sausage Gravy from mommajcooks.com
Ingredients

• 1 Tablespoon + teaspoon ghee, divided
• 1 pound ground turkey
• 1 1/2 teaspoons ground sage
• 1 teaspoon chili powder
• 1/8 teaspoon allspice
• 1 teaspoon salt
• 1/4 cup finely chopped onion
• 1 clove garlic, minced
• 1 Tablespoon arrowroot powder
• 3/4 cup compliant chicken stock
• 1 can (13.5 ounces) compliant coconut milk
• 1/4 teaspoon nutmeg
• 1/4 teaspoon cayenne pepper
• 1/2 teaspoon salt
• Freshly ground pepper
• Flat-leaf parsley, chopped

Directions

• Add 1 teaspoon ghee to a skillet over high heat.  Add ground turkey and sage, chili powder, 1 teaspoon salt, and allspice. Brown, breaking meat apart with the back of a spoon. 
• Once browned, remove meat from skillet with a slotted spoon and set aside. Drain juices from pan. Return to burner, over medium heat. 
• Add tablespoon of ghee and onion. Sauté until translucent, tender, and golden, about 5 minutes. 
• Add minced garlic and arrowroot. Whisk and cook for about 1 minute, or until bubbly. Whisk in chicken stock, ensuring there are no lumps. Cook for an additional minute, until thickened and bubbly. 
• Add coconut milk, remaining spices, and turkey. Cook for an additional 5 minutes, or until thickened. Garnish with parsley. Serve over roasted potatoes.

Day 14 of 30 Whole Days of Whole30: How to Soft and Hard Boil Eggs

Hi everyone! 

A non-cooking friend confided in me the other day that she didn't know how to hard boil an egg, and it got me thinking...maybe other people don't know as well.  So here's a quick tutorial on hard boiling and soft boiling eggs.

Soft Boiled Eggs 

• Eggs, water

Instructions:

• Place eggs in pan and fill with enough cold water to just cover the eggs. 
• Bring water to a boil and as soon as it boils, reduce to a gentle simmer over low heat. 
• Cook based on how much you want the yolk cooked - 2 minutes is runny, 3 minutes is starting to harden, 4 minutes is just under hard boiled.

Hard Boiled Eggs  

• 1 tablespoon salt 
• 1/4 cup distilled white vinegar  
• 6 cups water  
• 8 eggs

 

Instructions: 

• Combine the salt, vinegar, and water in a large pot, and bring to a boil over high heat. Add the eggs one at a time, being careful not to crack them. Reduce the heat to a gentle boil, and cook for 14 minutes.

Day 13 of Whole30 Days: Margie's Pork & Broccoli Stir-fry

Hi everyone! 

Now that you are almost half way through the Whole30, I encourage you to think about ways you might be shortchanging your Whole30 experience. For example, I am eating a LOT of nuts. I think more than the intended amount on the program.  Are you "complying" with the program but finding little ways to still indulge? 

The intent of the Whole30 is about much more than losing weight.  It's about looking at your relationship to food and trying to hit the reset button on some habits that don't serve you.   So take a look, see if you are OD'ing on dried fruit or like me, nutty for nuts, and try to recognize what's going on a make some adjustments. 

Today's recipe is from my good friend Margie's Pork & Broccoli Stir Fry, which she adapted from The Chew.  This serves 6.

Pork & Broccoli Stir Fry 
Ingredients

• 2 tablespoons of coconut aminos
• 2 limes, juice and zest
• 1/4 tsp red pepper flakes
• 1 tablesppon of apple juice or OJ for a bit of sweetness
• 1/4 olive oil or other cooking fat
• 6 pieces of pork tenderloin - 4 oz each. pounded and cut into little strips
• salt and pepper
• 1 head of broccoli florets
• 1/2 cup crushed cashews
• 1/4 cup fresh cilantro, finely chopped (optional)
• 1/2 cup of water or chicken broth

Directions

• Slice up pork and season with salt and pepper in a bowl. Set aside
• Heat up a large saute pan or wok and add half of the olive oil. Cook pork until golden brown and remove from pan. Do not wipe out pan.
• Add remaining olive oil in pan. Add broccoli cashews and a pinch of salt and cook for 1 minute. Add coconut amino, lime juice and zest, red pepper flakes and juice to pan. Stir. Add in water/stock and deglaze the pan to get all the yummy bits off the bottom of the pan.
• Cook for another minute or two to reduce liquid.
• Remove from heat and stir in chopped cilantro. Adjust seasoning and enjoy!

Day 12 of Whole30 Days: Strawberry Yogurt

Hi everyone!  

It's around this time of the Whole30 that you might find yourself obsessing about some of your favorite things that you don't really think should be on the Whole30.  Like, for example, yogurt.  Luckily, Our Paleo Life sent me 20 Whole30 Recipes (click here) and this delicious recipe was on it.  Enjoy and stay strong!

Strawberry Yogurt from Our Paleo Life

Ingredients

• 1 can Full-Fat Coconut Milk
• 1/2 Tbsp Lemon Juice
• 2 tsp Chia Seeds
• 3 Tbsp Honey (leave out for Whole30)
• 1 tsp Vanilla Extract (or 1/2 Vanilla Bean Seeds for Whole30)
• 1/2 Avocado
• 6-8 large Frozen Strawberries, quartered (1-1/2 cup)

Directions

• Add ingredients to a high-powered blender (like a Blendtec) in the order listed. 
• Cover and blend on high until smooth and there are no strawberry chunks. If using the Blendtec, run the Smoothie cycle.
• Eat immediately or refrigerate for up to 5 days.

If you are preparing this in advance, store them in single-serving containers (tupperware or canning jars are great options) for an easy on-the-go snack.

Day 11 of Whole30 Days: Green Chicken Chile

Good morning! 

Have you pulled out your crockpot yet?  The crockpot is incredibly useful and practical, particularly for us working parents who can't spend all day making dinner.  Here is a link to a great website that has a bunch of Whole30 compliant crockpot recipes.  

This recipe is from Stupid Easy Paleo and was posted as part of Whole30's recipes on Instagram.  Follow!

Green Chicken Chile 

Ingredients

• 2-1/2 to 3 lb boneless, skinless chicken thighs
• 2 tsp cumin
• 1-1/2 tsp sea salt
• 1 tsp ground coriander
• 1 tsp black pepper
• 3 to 4 tomatillos, husked and diced
• 1 medium onion, diced
• ½ lb Hatch chiles, diced (or two, 4 oz. canned green chiles but read the labels)
• 3 cloves garlic, chopped finely
• Fresh lime wedges and chopped cilantro, for garnish

Instructions 

• Lay the chicken thighs into the bottom of a slow cooker.
• Sprinkle with the cumin, salt, coriander and black pepper. Toss the chicken to coat with the seasonings.
• Add the tomatillos, onion, green chiles and garlic.
• Cover the slow cooker and set on low for 5 hours.
• When the time is up, remove the lid and shred the thigh meat with two forks.

Day 10 of Whole30 Days: Cauliflower Hash Browns

Hi everyone!  

I just got an email from our friends at Whole30 saying the most people who are going to quit the Whole30 do so on days 10-12.  So if you're still here, you're making it through the toughest part right now.  

Today's recipe is cauliflower hash browns.  (Take a look at my Pinterest board for more inspiration.)  If you have a food processor or a chopper, I would rice the cauliflower via either of those methods instead of the grater, which I find is quite messy.

Whole30 Day 10 Cauliflower Hash Browns from Tastemade.com.

Ingredients 

• 1/2 cauliflower
• 1 egg
• 1/4 tsp kosher salt
• 1/8 tsp. black pepper
• 1/8 tsp. garlic powder
• 1/2 tsp. yellow onion, minced
• 1 tsp. coconut oil

Instructions 

• Grate the cauliflower head on a cheese grater to create cauliflower shreds or “rice."
• Combine the shredded cauliflower with minced onion, egg, salt, pepper, garlic powder, and stir to combine.
• Heat 1 tsp. coconut oil over medium-high heat.
• Add half the cauliflower mixture to the pan and gently press down with a spatula to flatten, working to keep the hash brown together as much as possible.
• Cook for 1 minute after the edges start to turn golden brown, about 3-4 minutes.
• Carefully flip over and cook an additional 3-4 minutes to let the edges brown and the cauliflower and onion cook through.

Love,

Tracey

Day 9 of Whole30 Days: Chicken Broccoli Bake

Hi everyone! How is week two going?  This week can be more difficult than the first.  Our will power and enthusiasm for New Year's goals can get us through the first week. Now, we need to reconnect to our bigger goals.  Why did you decide to do the Whole30 to begin with?  Write down why this is important to you and keep it nearby. 

And make some Chicken Broccoli Bake  by ourpaleolife.com 

Ingredients

• 2 heads Broccoli, cut into florets
• 1 large Sweet Potato, peeled and cut into bite-size cubes
• 6 Chicken Thighs (I prefer mine boneless, skinless)
• ½ cup Extra Virgin Olive Oil
• 1-1/2 tsp Garlic Powder
• ½ tsp Oregano
• Sea Salt, to taste
• Fresh Ground Black Pepper, to taste

Instructions

• Preheat oven to 375F.
• Place chicken, broccolli, and sweet potato cubes in a 9×13 glas baking dish.
• Drizzle olive oil over them and stir to evenly coat.
• Spread out the chicken evenly in the dish and spread the veggies around and on top of the chicken evenly.
• Sprinkle the garlic powder, oregano, salt, and pepper on top.
• Bake in preheated oven for 45 minutes, uncovered.
• Remove from oven and let chicken rest a few minutes before serving to keep the juices inside.

Love,

Tracey

Day 8 of Whole30 Days: Sweet Potato Bake

Hi everyone,

Here's a great dish I found on the Whole30 boards from @wholesisters.  Invest in healthier flour options, like the almond flour and coconut flour below.  You'll then have them in your home and be more likely to experiment.  Enjoy!

Whole30 Day 8 of Recipes: Sweet Potato Bake from @wholesisters

Ingredients

• 4 sweet potatoes
• avocado oil
• 2 tbsp almond flour
• 1 tbsp coconut flour
• 1 tsp onion powder
• 1 tsp garlic powder
• 1/2 tsp salt
• Cashews, chopped
• Unsweetened dried cherries, chopped

Directions

• Slice potatoes carefully at 1/4 inch intervals, stopping just above the bottom of the potato (instead of cutting through) until the whole potato is sliced. Repeat with each potato. (Chopsticks placed on each side of the potato make a good stop for your knife.) 
• Place potatoes on a baking sheet. Pour enough avocado oil over each potato to coat it, making sure to pour in between cuts. 
• Mix flours, onion powder, garlic powder, and salt. Sprinkle over sweet potatoes. Bake at 375 for 1 hour. 
• Remove from oven and top with chopped raw cashews and unsweetened dried cherries.

Love,

Tracey

Day 7 of Whole30 Days: Grilled Salmon with Avocado Salsa

han·gry

/haNGɡrē/

adjective: feeling angry about the need for food you are not allowed to have on the Whole30. "I'm feeling hangry for chocolate."

If you've been following my schedule, you've made it through week 1 of the Whole30.  This week should feel more manageable.  My advice?  Plan ahead.  Boil some eggs, get to the grocery store and stock up for a few recipes.  Make some soup.

Today's recipe, which I found on thecookierookie.com, is Whole30 and looks amazing. She grilled the salmon, which is tough to do in the middle of Manhattan in January, so I've adapted to the broiler.

GRILLED SALMON WITH AVOCADO SALSA from thecookierookie.com

You will need a broiling pan and the following ingredients:

• 2 lbs salmon, cut into 4 pieces
• 1 tbs olive oil (I used light extra virgin olive oil)
• 1 tsp salt
• 1 tsp ground cumin
• 1 tsp paprika powder
• 1 tsp onion powder
• ½ tsp ancho chili powder
• 1 tsp black pepper

For the Avocado salsa:

• 1 avocado, sliced
• ½ small red onion, sliced
• Juice from 2 limes
• 1-2 tbs finely chopped cilantro (depending on how big of a cilantro lover you are)
• Salt to taste

INSTRUCTIONS

• Mix the salt, chili powder, cumin, paprika, onion and black pepper together, rub the salmon fillets with olive oil and this seasoning mix. Refrigerate for at least 30 minutes. 
• Pre-heat the broiler. 
• Combine the avocado, onion, cilantro, lime juice, and salt in a bowl and mix well, chill until ready to use. 
• Broil the salmon to desired doneness. 
• Top with avocado salsa and enjoy!

Love,

Tracey

Day 6 of Whole30 Days:: Citrus Chicken Master Recipe & Kale, Avocado & Pomegranate Salad

Are you hungry or just craving something?

Here's great suggestion on a Whole30 daily email. Food cravings are real and intense. A good way to see if you are actually hungry vs. just having a craving is to ask yourself, "Would I eat steamed fish with broccoli right now?" If the answer is yes, you are actually hungry. If not, stand strong, drink some water, get up and walk around. And try to let the craving pass.

Citrus Chicken Master Recipe from "It Starts With Food"
The idea of this Master Recipe is it's an easy recipe that allows you to add different ingredients at the "deglazing" portion. So I'm going to give you he Citrus option, because it looks yummy in the book. (Also works for fish and pork chops.)

Ingredients

• 2 lbs. boneless chicken breasts cut into strips 
• Salt & Pepper 
• Cooking fat 
• 2 cloves of minced or crushed garlic For sauce: 

• 1/3 cup of chicken broth 
• Citrus juice 
• 1/3 cup of lime, lemon or orange juice (or a mixture) 
• 1 tsp of lime, lemon or orange zest 
• 1/2 cup of fresh parsley, minced 
• 1 Tbsp ghee Directions:

Directions

• Salt & Pepper the chicken and cook in oil/fat in a pan on one side for 2-3 minutes, flip and do the same on the other side. 
• Remove chicken from pan and add garlic, cook for about 15 seconds. 
• Then deglaze the pan* with the broth, citrus juice an zest. 
• Return chicken to pan and simmer until sauce thickens, a minute or two. 
• Remove from heat and add parsley and butter. Voila! 

*To deglaze, add liquid to pan, scrape off all the brown bits at the bottom and get to a boil.


Kale, Pomegranate & Avocado Salad 

This refreshing winter salad comes from www.fastpaleo.com.  I would make this even faster, if you are interest, by purchasing pomegranate seeds if they are available to you.  

Ingredients

• 2 bunches lacinato kale
• 2 Tbsp. extra-virgin olive oil
• 3 Tbsp. fresh lemon juice
• 1 pomegranate
• 1/3 cup raw slivered almonds
• 1 large avocado, diced

Directions

• Rinse and dry kale. Remove tough spines. Place kale in a large bowl and chop with a pair of scissors. Massage with olive oil and lemon juice and set aside. 
• Slice pomegranate in half. Hold pomegranate half over a bowl seed-side down and whack the seeds out by pounding the skin with a wooden spatula. Pop out any remaining seeds with your fingers. Repeat with other half. 
• Combine kale and pomegranate seeds. Cover and let marinate in refrigerator for at least 30 minutes and up to a few hours. 
• Toast slivered almonds in a sauté pan over medium heat for 7 minutes or until lightly browned. 
• Add almonds and diced avocado to salad and serve.

Love,


Tracey

Day 5 of Whole30 Days: Fajitas and Cauliflower Rice

​​

Question of the day: "Do cinnamon rolls count as a lapse?" 

Answer: Is the Pope Catholic? 

Here's a yummy recipe for cauliflower rice that was posted just this week on @whole30recipes on Instagram I encourage you to follow, it's pure inspiration. And give cauliflower rice a try! I love cauliflower so much that I have an entire pinterest board dedicated to it.  

To "rice" your cauliflower, simply pulse in the food processor with a blade or use the shredding blade.  You can also find riced cauliflower at Trader Joe's.

______

Cauliflower Fried Rice from @stupideasypaleo 

1 head of cauliflower, grated

4 oz shiitake mushrooms, thinly sliced 

6 green onions, thinly sliced 
2 shallots, minced 
1 tsp grated ginger 
3 tbsp coconut aminos 
3 eggs, beaten 
1 tsp coconut oil 
Dark sesame oil for drizzling, optional 

Instructions

Heat a large skillet/wok to high heat.  Add the coconut oil.  Sauce the mushrooms, shallot and ginger for -3 min or until the begin to soften, stirring often.  

Add the cauliflower, green onions and coconut aminos.  Sauce for 5 minutes.

Push the veggies to the side of the skillet and create a small well.  Crack the eggs into the well and scramble.  Stir everything together to combine.  

Top with your choice of meat or seafood for a complete meal.  

Add a drizzle of sesame oil to finish off the dish after it's been plated.  

Love,

Tracey

Day 4 of Whole30 Days: Butternut Squash Soup & Brussels Sprouts

Whole30 Day 4 of Recipes: Easy Brussels Sprouts & Butternut Squash Soup

"Know This: You can start over, each morning." 

- Tyler Joseph

Had a lapse? That's all it is. Just get back on the wagon. And make sure to follow @Whole30 on Instagram and FB for great info and resources.  Today are two recipes - Butternut Squash Soup - always great at this time of year and a recipe for Brussels Sprouts.
Thanks to my dear friend Sophia for this recipe. She's Greek so she doesn't measure but if you don't overdue the garlic, I think you are safe.

Butternut Squash Soup

You'll need a big pan, a blender and the following ingredients:

• Garlic 
• Leeks 
• Butternut Squash
• Sweet Potatoes 
• Carrots 
• Chicken Broth 
• Salt & Pepper
• Olive Oil 
• If desired - cinnamon, cumin, coconut milk, a touch of ghee. 

Directions: 

• Cook garlic and leeks in olive oil until softened.  
• Add cut up squash, potatoes and carrots and cook them up a bit, then add enough chicken broth to cover the vegetables and let simmer for about 20 minutes, or until everything is cooked and softened.  
• Put ingredients into the blender and blend until smooth. Return to pan and slowly reheat, adding broth until desired consistency. Add additional spices to taste. 

Easy Peasy Roasted Bacon Brussels Sprouts by @bitsofbbskitchen

Ingredients

• Brussels sprouts (I usually use around two pounds) 
• Whole30 compliant bacon (between 2-4 strips) 
• 1/2 a red onion 
• Oil of choice (ghee or clarified butter is my preference for this dish though) 

Directions:

• Preheat oven to 400 degrees. 
• Wash Brussels sprouts, trim off ends that are too tough to eat and remove any outer leaves that may come off. C
• ut the brussels sprouts in half and place on a greased cookie sheet. 
• Dice the onion and add to the cookie sheet. 
• Cut bacon into quarter inch slices and add to the cookie sheet. Melt 2 tsp of oil and pour over cookie sheet. 
• Mix the ingredients well to coat everything evenly. Place in oven for 30 to 35 minutes until fork tender.

Love,

Tracey

Day 3 of Whole30 Days: Breakfast Pudding & Shrimp Bake

Day 3

Whole30 Day 3 of Recipes & Tips: Breakfast Pudding, Shrimp Bake

Hi everyone! I'm including two recipes today because one is an answer to a question and the other is another lunch or dinner option that I want to get to you for the weekend.

Question: What do I eat for breakfast besides eggs and fruit? You don't have to have breakfast at breakfast. You could have anything! But here's an idea - Almond Milk and Chia Seed "pudding":





Chia Seed Pudding

2 cups of almond or coconut milk
1/2 cup chia seeds
cinnamon
bit of salt

Mix ingredients and put in refrigerator to set for at least an hour but preferably overnight. If you can stir it a few times it will help. Eat with fruit mixed in. You could also add coconut flakes, chopped nuts, etc.

_____________________________________________

Shrimp Bake
This is a great dish my awesome friend Sophia makes so I got the recipe from her to share with all of you. I don't have specifics on quantities but I don't think you can mess this up. Use all of the tomatoes and oil in the jar.


You'll need a baking dish and a food processor, and these ingredients:

• Jar of sun-dried tomatoes in oil 
• Garlic 
• Fresh parsley 
• Red Pepper Flakes  
• Salt and pepper 
• Paprika (optional) 
• Olive oil 
• Cleaned and deveined shrimp 

Put first 4 ingredients in a food processor and puree. In a bowl or a plastic bag, place mixture and shrimp and mix well. Let marinate for at least an hour. Lightly oil baking pan and place shrimp and mixture directly into baking pan (you can line them up in rows). Finally season with salt and pepper and paprika if desired. Cooke on 375 for about 25 minutes. 

Love, 

Tracey

Day 2 of Whole30 Days - Spaghetti Squash

Hello all you bread-starved, sugar-hungry people!

Say hello to your new spaghetti...the Spaghetti Squash. It does not taste like spaghetti, it tastes like spaghetti squash, so nobody yell at me! But when it's cooked it can be used just like spaghetti. It's a great source of fiber and it's low in calories plus it's full of vitamins.


To Cook:

• Baking. Cut the squash in half lengthwise and scoop out the seeds. Drizzle with some olive or coconut oil and place cut-side down on a baking pan. Bake at 425 for about an hour. 
• Crockpot. Take the whole spaghetti squash and put it in the crock pot on low for about 6 hours, or on high for 4. When it's done, just cut it in half, scoop out the seeds. 

Use a fork to scoop out the squash. It will come out in strands that look just like spaghetti.


Some uses for spaghetti squash:

• Breakfast. Spaghetti Squash is perfect for frittatas or a breakfast bake.  I like broccoli, shallots, spaghetti squash and some ground beef. It is delicious. 
• Shrimp Scampi. Saute shrimp in olive oil and garlic. Toss in spaghetti squash. 
• Stir Friy. Cook up scallions, broccoli and steak or chicken in some oil and add in spaghetti squash and coconut amigos. 
• As spaghetti. Just use tomato sauce with no sugar added.  

Love,

Tracey

Day 1 of Whole30 Days - Carne Asada & Grean Beans w/Almonds

Day 1 of 30 - let's do this!  All the basic info you need is posted on this blog -- and so much more can be found on whole30.com. For the month of January, I hope to bring you 30 days of easy recipe ideas plus answer any questions you have...so keep them coming. 

Question of the Day: Are frozen vegetables okay? Absolutely.  In fact, frozen veggies might be preferable considering no veggie is fresh 12 months a year (cue the juice plus suggestion here!).

My suggestion on these meals is to make extra and have it for 2 lunches, or dinners, or whatever.  That way you're only doing 15 days of recipes, not 30.

Carne Asada (from Whole30.com)
Serves 2-3

Ingredients:

• 2-3 lb flank or skirt steak, 1 inch thick
• 1/3 cup white vinegar
• 1/3 cup olive oil or oil of choice
• 2 limes, juiced
• 4 cloves of garlic, minced
• 1 tsp salt
• 1 tsp pepper
• 1 tsp chili powder
• 1 tsp garlic powder
• 1 tsp cumin
• 1 tsp dried oregano
• 1 tsp smoked paprika

DIRECTIONS:

• Combine the white vinegar, olive oil, lime juice, garlic and spices together in a bowl. Mix well. Pour the marinade over the steak and turn to coat. Marinate in the fridge for at least 1 hour up to 24 hours. 
• After it’s finished marinating, place the steak a baking sheet, turn the oven to broil and set the rack to the top position. Broil the steak for 6 minutes, flip, broil 5 more minutes for medium. Cook longer for more well done steak, but keep in mind that flank steak will get tough the more you cook it. Let rest 10 minutes. Cut the steak into slices and serve with Tomatillo Avocado Salsa, fresh cilantro and lime wedges and these green beans...

Sautéed Green Beans With Tomatoes and Almonds, @clean_eating_journal

Ingredients

• 1 Tbsp avocado
• 1 minced garlic clove, then added
• 1 lb green beans
• 4 sliced Campari tomatoes
• Toasted slice almonds

Directions

• Heat avocado oil in a large skillet over medium heat with garlic clove. Add green beans and cook, turning constantly for a few minutes. Add tomatoes, a pinch of salt and cook to desired tenderness. Remove from heat, add a pinch of salt and a handful of toasted sliced almonds.

Love,

Tracey