Clean eating is the way to go in 2019. One way to do that is to follow the Whole 30 plan. I've written about it in the past and to get all of the information go to whole30.com. There is a wealth of information there along with printable shopping lists, guidelines, and recipe ideas.
The basics of Whole 30 include: fruits
nuts & seeds
some oils and ghee
Eliminating dairy, grains, legumes, alcohol, and processed foods allows your body to detox and heal. This process has stages, but most people generally feel better (even if they did not feel bad prior) and lose weight. Using whole foods for your meals is the goal. Here's how to do it: SHEET PAN BREAKFAST HASH I always love a good breakfast idea. Here is a great way to start the day.
1 lb Brussels sprouts halved or quartered, depending on size 8 oz white mushrooms halved or quartered, depending on size 1 tbsp avocado oil or olive oil 1/2 large onion diced (or 1 small onion) 3 cloves garlic minced 8 slices nitrate free bacon sugar free, for Whole30, cut into pieces 6 large eggs Sea salt and pepper to taste Everything bagel seasoning (or your favorite breakfast seasoning) Crushed red pepper optional
Preheat your oven to 425 degrees F. Arrange Brussels sprouts and mushrooms on a sheet pan in a single layer, drizzle with the olive oil and sprinkle with salt and pepper. Sprinkle onions over the top, then arrange bacon pieces evenly over veggies. Roast in the preheated oven for 15 mins, then sprinkle with the garlic and gently stir. Roast another 10 mins or until bacon is crisp and veggies soft, then remove from oven. Make small spaces in the hash for each egg, crack one at a time gently into a space, careful not to “break” the yolk (although if it breaks, it’s still fine!). Sprinkle everything bagel seasoning and crushed red pepper over eggs, bacon, and veggies as desired. Return sheet pan to oven and bake another 5-10 mins or until eggs are cooked to preference. For me this was 7 mins for firm whites and soft yolks. Remove from oven and serve immediately. Enjoy!
PALEO CREAM OF MUSHROOM SOUP Creamy soups can be made without dairy. You can use nut or plant based milks. This recipe uses coconut milk.
2 Tbsp ghee or cooking fat of choice (use coconut oil for vegan) 12 oz white mushrooms chopped 1 medium onion chopped 3 cloves garlic crushed 1/4 cup tapioca flour or arrowroot 2 cups chicken bone broth Use vegetable broth for vegan 1 cup coconut milk full fat 1/4 tsp nutmeg 1 tsp fresh thyme 2 tsp fresh sage leaves minced 3/4 tsp sea salt fine grain 1/4 tsp black pepper
Heat a large pot over med heat and add the ghee or cooking fat. Add the onions, mushrooms, and garlic, sprinkle with just a bit of salt and pepper. Sauté veggies about 3-5 minutes, until translucent and fragrant. Remove from heat and whisk in the tapioca flour. Add broth, coconut milk, herbs and spices, salt and pepper. Turn the heat back on and bring mixture to a boil while stirring. Once boiling, lower heat to med-low and continue to simmer another 10 minutes, until thickened. Once thickened, remove from heat. Use an immersion blender in the pot to puree the soup. Once creamy, turn the heat back to medium and continue to simmer another 5 minutes. Serve hot, or allow to cool to use in a recipe.
https://www.paleorunningmomma.com/paleo-cream-mushroom-soup-whole30/ TWICE BAKED SPINACH ARTICHOKE POTATOES Yes, potatoes are Whole 30. These look amazing.
4 small/medium russet potatoes 5 oz container fresh baby spinach 1/2 of a 14 oz can artichoke hearts check ingredients 1/2 medium onion diced 2 cloves garlic minced 1 small can 5.3 oz coconut cream* 1.5 Tbsp fresh lemon juice 3/4 tsp fine grain sea salt 2 Tbsp nutritional yeast 2 Tbsp ghee or butter-flavored coconut oil***
Rub the potatoes with coconut oil and sprinkle with salt if desired, Bake the potatoes at 400 for 1 hour or until soft inside**** Once cooled, cut each potato open lengthwise and scoop out the inside, leaving a thin layer. You will use the inside of 3 of the potatoes, discard the inside only of the 4th, or save for another use** Heat a medium skillet over medium heat and add 1 tbsp ghee or coconut oil. Add the onions and cook until soft, then the garlic and cook until just softened. Add the chopped spinach and sautée, stirring until wilted, then add the chopped artichoke hearts and a sprinkle of salt and cook one more minute. Remove from heat and set aside. Mash or blend together the insides from 3 potatoes with the coconut cream, lemon juice, nutritional yeast, ghee or coconut oil, plus 3/4 tsp of salt Combine the potato mixture with the spinach artichoke mixture, then scoop into the hollowed potatoes Bake at 400 for about 15-20 minutes or until beginning to lightly brown. Remove from oven and serve hot. You can store leftovers in the refrigerator for up to 4 days - they reheat in the oven or toaster oven really well!
*You can use the equivalent amount of coconut cream from a larger can of chilled coconut milk - the solid part is the cream, you can blend before using.
**You will fill all 4 potato skins so make sure you only discard the scooped-out inside of the 4th one.
***If you use coconut oil (for the vegan version), choose the refined kind (flavorless) or refined with butter flavor
****If you're short on time, bake the potatoes ahead of time and store in the refrigerator until ready to proceed with the recipe.
https://www.paleorunningmomma.com/twice-baked-potatoes-paleo-whole30-vegan/ CHIPOTLE TURKEY MEATLOAF I think we all know that ground turkey alone can be pretty blah. Seasonings are the key and this meatloaf if full of them.
6 oz tomato paste organic 2 tbsp date paste see notes* for how to prepare 2 tbsp apple cider vinegar raw, organic 1 tsp smoked paprika 1/2 tsp salt 1/4 tsp chipotle powder - go up to 1/2 tsp for more heat 2 tbsp water 1 tsp onion powder 1 tsp garlic powder
1 med onion minced 2 stalks celery minced 2 cloves garlic minced 1 Tbsp ghee or other cooking fat 1 1/2 lbs ground turkey not too lean 1 large egg 1/4 cup blanched almond flour (sub in 3 tbsp arrowroot for nut-free} 1/2 tsp fine grain sea salt 1 tsp onion powder 1/2 tsp garlic powder 1/2 tsp smoked paprika 1/4 tsp chipotle powder 2/3 cup chipotle ketchup see above, divided in 1/3 + 1/3
Make the ketchup first. In a mixing bowl, whisk together all ingredients until very smooth, tasting and adjusting seasoning if desired. Set aside. Preheat your oven to 350 degrees. Heat a small/med skillet over medium heat. Add the ghee, then sauté onions and celery until translucent, then add garlic and sauté another 15-30 seconds; remove from heat and set aside. In a large bowl, place the ground turkey, egg, almond flour, sea salt, spices, 1/3 of the ketchup, and the sautéed onion mixture. Mix well with your hands until all ingredients are fully combined. Transfer mixture to a medium loaf pan - either 8.5 x 4.5 or 9 x 5. With a silicone spatula or spoon, spread the remaining 1/3 cup ketchup over the top. Bake in the preheated oven for 40-50 mins or until cooked through (no longer pink in the center). Allow loaf to sit for 5-10 minutes before slicing and serving. Enjoy!
*To make date paste, place 1 cup pitted Medjool dates in 1/2-3/4 cup very hot water and allow to soak a few minutes. Place mixture in a blender (a smaller one works better, or you can use a small food processor) and blend until very smooth. You will need 2 Tbsp for this recipe, save the rest in the refrigerator for other uses.
https://www.paleorunningmomma.com/paleo-chipotle-turkey-meatloaf-whole30/ MARINATED FLANK STEAK My mouth is watering just looking at this. It is wonderful alone or on top of a bed of greens.
3 Medjool dates pitted and softened if necessary by soaking in very hot water 2 tbsp water you can use the soaking water, if you want 1/3 cup coconut aminos* 1 tbsp spicy brown mustard 1 tbsp raw apple cider vinegar or preferred vinegar 2 garlic cloves 1/4 tsp onion powder 1/4 tsp smoked paprika black pepper or crushed red pepper flakes for spice 1/4 tsp sea salt 1/4 cup olive oil or avocado oil 1.5 lbs flank steak chopped fresh chives green onion or your favorite fresh herbs for garnish
Combine all marinade ingredients in a high speed blender except for the olive oil, then once pureed, add the olive oil with the blender running on low. Score the steak all over with a knife, place in a large bowl and pour all the marinade over the steak, turning to completely coat. Cover tightly in plastic wrap and marinate for at least 2 hours and up to overnight. Once ready to grill, preheated grill to medium high heat. Remove most of the marinade from steak, leaving a very thin coating. The rest of the marinade can either be discarded, or boiled into a sauce for the steak (see instructions below) Place the steak on the hot grill and turn after the first side is browned with visible grill lines, repeat on the second side. Lower the heat to medium, cover the grill and continue to cook until steak is done to preference, turning once. I press the steak to determine if it’s “medium” but you can use a meat thermometer to be more precise. Once done, remove the stead to a large platter and loosely cover with aluminum foil for 5-10 minutes to allow juices to distribute. Then, using a fork and long sharp knife cut the steak against the grain (opposite direction that the lines of the meat run in) in 1/2 inch slices on a slight angle. See this video for quick easy instructions showing how to do this. To turn marinade into a sauce, bring it to a full boil in a small saucepan and allow to boil/strong simmer for 5-10 minutes. Add a bit of coconut aminos and a few drops of hot sauce and serve with steak Serve steak with veggies, over salad, with sweet potato fries and with the sauce (or your favorite sauce)
*Recipe note steak can also be made stove top in a large cast iron skillet
*Gluten-free liquid aminos or soy sauce is a non-paleo/whole30 alternative
https://www.paleorunningmomma.com/paleo-marinated-flank-steak-whole30/ SAUTEED APPLES AND PEARS WITH COCONUT BUTTER
You can have sweet things on Whole 30. Enjoy natural sweetness. (Coconut butter is the best!
1 large apple I used Pink Lady or 2 small*, peeled and sliced into 1/4-1/2 inch segments 1 large pear or 2 small (not too ripe), peeled and sliced as above 2 tbsp coconut oil or possibly more if you need extra towards the end 2 tsp ground cinnamon a full 2 if you love cinnamon! 1/4 tsp fine grain sea salt 3 tbsp coconut butter melted**
Heat a medium, well seasoned cast iron or nonstick skillet over med heat and add 1 Tbsp of the coconut oil*** Once heated, add the apples and cook/stir one minute, then add the pears and combine Sprinkle the salt evenly over the top and stir, continue to cook until softened, about 3 minutes, adding any extra coconut oil and adjusting heat to lower if you need to. Lower the heat to low and sprinkle the cinnamon over apples and pears, stir. If mixture is very sticky you can add a drop of water to thin it out. Once fruit is coated with cinnamon, soft and lightly browned, remove from heat. Microwave coconut butter in a glass dish in increments of 5 sec until drippy but not too hot** Drizzle over apples and pears to serve. Enjoy!
*These are my favorite for sautéing - you can use any that you would typically use for a pie (firm, crisp, sweet/tart) with such as granny smith, jonagold, honeycrisp, etc)
**To melt coconut butter (you'll need to if it's below 70-75 degrees F), place it in a glass container and microwave in 5 second increments, stir to combine. You can also run the jar under very hot water until melted if preferred.
***If using cast iron it should be able to function essentially as a non-stick skillet would. If in doubt, go with a nonstick skillet.