Clean Eating, Recipe, Whole 30

Whole 30 Chicken Chili Two Ways (Fast and Slow)

{Stove Top or Slow Cooked}

You’ll need

-1 Plain* Rotisserie Chicken (Pulled off the bone and shredded; use 2 rotisserie chickens if they are smaller sized)

-1 large sweet potato, diced

-1 yellow onion, diced

-1 red bell pepper, diced

-2 jalapeños, seeded and diced (omit if spicy is not your thing)

-1 28-ounce can diced tomatoes

-2 T olive oil

-2 cups chicken bone broth

-2 tsp paprika

-2 tsp chili powder

-1 tsp garlic powder

-1 tsp cumin

-1 tsp sea salt

-1/2 tsp red pepper flakes (optional)

Avocado, jalapeños, cilantro or scallions for garnish, if desired

{FAST} Stove Top Method:

1. Add olive oil to a preheated soup pot (over medium high heat)

2. Allow to heat for a few minutes and then add sweet potatoes and onions. Cook until they begin to soften (4-5 minutes)

3. Add red pepper and jalapeños to pot. Cook for 2-3 minutes.

4. Add chicken and stir mixture well.

5. Next add bone broth, tomatoes and spices. Stir until spices are well incorporated into chicken mixture.

6. Allow to cook over medium heat for 30 minutes, stirring occasionally.

7. Serve alone or garnish with avocado, jalapeño slices, cilantro or scallions.

{SLOW} Slow Cooker Method:

Reduce bone broth to one cup. Put all ingredients in slow cooker and cook on low for 8 hours. Serve alone or with avocado, jalapeño slices and scallions.

*Be sure to carefully read the ingredients on your rotisserie chicken. Many are not W30 compliant. Whole Foods’ Naked Rotisserie Chicken is W30 Compliant. Harris Teeter’s Plain Rotisserie Chicken is also compliant.

Uncategorized

My Top Ten Whole30 Meal Prep Tips

Here are my TOP 10 tips for successful W30 meal prepping!

1- Have a plan. Choose your meals/recipes a few days before meal prep day. Inventory your kitchen for the items you already have on hand and make a list of what you need to buy. Do not rely on your memory – you will end up making multiple trips!

2- Align your meal plan with your schedule. Check your calendar and determine which days you’ll need more on the go meals vs. a meal you’ll have to put some time into. If you know you aren’t getting home until 8:00 one night, don’t plan on something that will take 30 minutes in the oven.

3- Schedule meal prep into your day like you would an appointment. This seems silly, but put it on your calendar and make it non-negotiable. If possible, get your family involved! My kids do some part of our meal prep every week.

4- Just like in life, do the hard things first. Make the more challenging or more time consuming items first on meal prep day.

5- Multi-task! While one thing is in the oven, chop up all your veggies or prep a slow cooker meal. Be as efficient as you can. This gets much easier with practice!

6- When packing meals, refer to the Whole30 meal planning template. Commit this to your memory! Be sure you are getting adequate protein, veggies and plated fats in all of your meals. Under eating is one of the most common reasons that people end up going off plan on W30! Also if you workout regularly, be sure to carefully read the pre and post workout nutrition info in the meal planning template! I will post later today with more information on “building your plate” during W30.

7- Storing prepared foods can get tricky depending on how much fridge space you have. I make and divide my breakfasts into individual containers. I pack lunches the night before as I always use dinner leftovers. Dinner items are stored in large commercial food storage containers that I purchased at Sam’s Club. You have to figure out a storage system that works for you!

8- Don’t be afraid to add major flavor! Utilize spices, sauces, dressings, marinades and more to add flavor to your meals. W30 Ranch, Frank’s Hot Sauce, salsa, guacamole, Tessemaes/Primal Kitchen dressings are all staples in my house! There are lots of store-bought versions that are compliant, but homemade is the best and so much cheaper!

9- If you are making a recipe – like Whole 30 Chili or a casserole – double it and freeze half to pull out in two weeks! It’s not much more effort to double a recipe and it’s a huge timesaver! Another good idea for doubling recipes is to share with a W30 friend! Double up and give them half and then have them do the same! Get some variety with less work!

10- Clean as you go. It is no fun to exhaust yourself meal prepping then look at a sink piled high with dishes to wash! I try to start with an empty dishwasher and load it as I go.

I’d love to hear your tips on meal prep too!

Clean Eating

Clean Cookie Exchange

My friend Ellen had the best idea — a clean cookie exchange. We met for coffee, shared paleo/vegan cookies and lots of great conversation! If you want to make a healthier cookie this holiday season, check out the recipes below!

Maria’s Paleo Donuts: https://glutenfreebaking.com/paleo-old-fashioned-doughnuts/

Ingredients

• 2/3 cup coconut sugar or evaporated cane juice (3 1/2 ounces; 100 grams)

• 1/2 cup coconut flour (2 ounces; 57 grams)

• 1/2 cup tapioca starch (2 ounces; 57 grams)

• 1 teaspoon baking powder, homemade or grain-free store-bought

• 1 teaspoon ground nutmeg

• 3/4 teaspoon salt

• 1/4 cup coconut oil or unsalted butter, melted and cooled slightly (2 ounces; 57 grams)

• 2 large eggs (about 4 ounces; 100 grams out of the shell)

• 3/4 cup milk, dairy-free or traditional (6 ounces; 170 grams)

• 1 teaspoon vanilla extract

Instructions

1. Adjust an oven rack to the middle position and preheat the oven to 350ºF. Grease two 6-cavity doughnut pans with nonstick cooking spray, melted coconut oil, or melted butter.

2. Whisk the coconut sugar, coconut flour, tapioca starch, baking powder, nutmeg, and salt together in a medium mixing bowl. Add the melted coconut oil, eggs, milk, and vanilla and whisk until smooth. The batter will be thick.

3. Spoon the batter into the prepared pans, filling the cavities about three-quarters full. (If you have a piping bag and large plain pastry tip kicking around the kitchen, use those instead.) Lightly tap the pans on the counter to settle the batter.

4. Bake the doughnuts until they are golden brown and spring back to the touch, about 15 minutes.

5. Allow the doughnuts to cool in the pans on a wire rack for 5 minutes, then turn them out onto the rack to cool completely.

6. Doughnuts are best enjoyed the day they are baked. Freeze leftovers, wrapped in plastic wrap and placed in a freezer container, for up to one month.

Lisa’s Chocolate Chip Cookies:

3/4 c cashew butter

1/4 c almond butter

1/2 c almond meal

1/2 c unsweetened shredded coconut

1/4 tsp pink Himalayan sea salt

1/2 tsp vanilla

1/4 c of maple syrup

5 tbs mini vegan choc chips or cocao nibs

Oven 375.

Mix all ingredients in large bowl with your hands until fully integrated. Take heaping tablespoons (I use a small ice cream scoop). Place on cookie sheet covered in parchment. Flatten cookies with fingers or back of spoon. Put in oven for 10-12 mins. Cookies will not rise or fully brown like other cookies. Allow them to cool before removing from pan or they will fall apart. Once cool I store in fridge.

Enjoy!

Jenny’s Double Chocolate Mint Cookies:

https://www.paleorunningmomma.com/double-chocolate-mint-cookies-paleo-vegan

• 1 cup blanched almond flour

• 1/2 cup raw cacao powder sifted

• 1/2 tsp baking soda

• 1/4 tsp salt

• 1/4 cup organic coconut oil refined, soft, but solid

• 1/4 cup smooth almond butter creamy and stirred if needed

• 1/4 cup pure maple syrup

• 1/4 organic coconut sugar

• 1 tsp pure vanilla extract

• 1 tsp peppermint extract add 1/2-1 tsp if you want them very minty!

• 1 flax egg 1 Tbsp ground flaxseed mixed with 2.5 Tbsp water, allowed to sit for 10-15 mins

• 1 cup dark chocolate chips I used Enjoy Life, you can use chopped dark chocolate too

Instructions

1. Prepare the flax egg first, set aside. Position your oven rack to the middle and preheat your oven to 350 degrees and line a large cookie sheet with parchment paper.

2. Combine dry ingredients well in a bowl and set aside. With an electric hand mixer, cream together coconut oil, almond butter, maple syrup and coconut sugar until smooth. Add in the vanilla, peppermint and flax egg, beat on on medium speed, then stir in the dry ingredients until fully combined. Gently stir in the chocolate chips to evenly distribute.

3. Chill the dough in the fridge for 10 minutes.

4. Using a medium cookie scoop, scoop dough onto parchment lined cookie sheet about 2” apart. Use a second baking sheet if necessary. Bake in the middle rack for 12-14 minutes or until cookies are set and tops are bumpy.

5. Allow to cool on the baking sheet 2 minutes, then carefully transfer to wire racks to cool completely. Enjoy!

Ellen’s Paleo Chai Spiced Cookies

Ingredients

    •    2 cups (200 grams) blanched almond flour

    •    1/4 cup (34 grams) coconut flour, sifted if lumpy

    •    1/4 cup (50 grams) coconut sugar

    •    1/2 teaspoon baking soda

    •    1/4 teaspoon cream of tartar

    •    3/4 teaspoon ground ginger

    •    3/4 teaspoon ground cinnamon

    •    1/4 teaspoon ground cardamom

    •    1/4 teaspoon ground cloves

    •    1/4 teaspoon salt

    •    1/4 cup (56 grams) coconut oil, melted

    •    1/4 cup (60ml) maple syrup

    •    1 teaspoon vanilla

    •    1 large egg

    •    3-4 tablespoons sugar for rolling (you can use raw sugar or coconut sugar for the paleo verison)

Directions

    1.    In a medium mixing bowl, stir together the dry ingredients (almond flour through salt).

    2.    In a large mixing bowl, mix together the melted coconut oil, maple syrup, vanilla and egg.

    3.    Add the dry mixture to the wet and stir just until combined.

    4.    Wrap the dough in plastic wrap and refrigerate for 2 hours or until firm enough to roll into balls.

    5.    Preheat the oven to 350°F (175°C) and line a baking sheet with a piece of parchment paper.

    6.    Roll the dough into 1″ balls, roll in the sugar, and place 2″ apart on the prepared baking sheet.

    7.    Bake for 8-10 minutes or until the tops are firm and no longer wet. They will not brown but may crack a little.

    8.    Remove to a baking sheet to cool completely.

    9.    Store in an airtight container for up to 5 days.

Kara’s Coconut Cookies

Ingredients

1 overly ripe banana

1 egg

1 egg white

3 cups almond flour

1 tsp baking soda

1 tsp cinnamon

3/4 cup coconut sugar

1/2 tsp sea salt

1 tsp vanilla extract

1 cup coconut, unsweetened

1 cup walnut pieces

1/4 cup unrefined coconut oil

Mix all dry ingredients and then mix coconut sugar and coconut oil until blended. Mix other ingredients in with the coconut sugar and oil. Add in dry mix, let set for 45 min in the fridge. Bake at 350 for 8 min, rotate and bake another 8 min. Let cool on a cookie rack.

Christine’s 7 Layer Bars

Seven-Layer Bars

I

NGREDIENTS:

Caramel Sauce

• 1/2 cup honey

• 1-1/2 tablespoon palm shortening or ghee

• 1/2 cup coconut milk

• 1/2 teaspoon sea salt

Crust

• 1∕3 cup plus 1 tablespoon coconut flour

• 1⁄4 cup almond flour

• 1⁄4 cup unsweetened applesauce

• 2 tablespoons coconut oil, softened

• 1 tablespoon honey

• 1⁄2 teaspoon pure vanilla extract

• 1⁄2 teaspoon apple cider vinegar

• 1⁄4 teaspoon baking soda

• 1⁄4 teaspoon cinnamon

• Pinch sea salt

Ganache

• 3 ounces unsweetened chocolate

• 1 tablespoon coconut milk

• 3 tablespoons honey

Coconut Cream

• 3 tablespoons coconut butter

• 6 tablespoons coconut milk

• 2 tablespoons honey

Toppings

• 1⁄2 cup chopped walnuts

• 1⁄4 cup shredded, unsweetened coconut

• 1⁄4 cup dairy-free chocolate chips

 

INSTRUCTIONS:

1. Make the caramel sauce. Bring the honey to a low boil in a deep saucepan over medium-high heat. Simmer on medium heat for 5 to 7 minutes, swirling the pan occasionally to ensure even browning and a dark amber color. Remove from heat and carefully whisk in the palm shortening, coconut milk, and salt. Return to heat and continue cooking for 15 minutes. Cool to room temperature.

2. Make the crust. Preheat the oven to 350°F. Place the crust ingredients in a bowl and mix until a dough forms. Press the dough into an 8-by-8-inch ovenproof dish. Bake for 10 minutes. remove and cool on a wire rack for 15 minutes.

3. Make the ganache. Melt the chocolate slowly over a double broiler or in a bowl set over a pot of simmering water. stir in the milk and honey. spread the chocolate mixture over the crust.

4. Drizzle cooled caramel sauce over the chocolate layer. sprinkle chopped walnuts over the chocolate layer.

5. Sprinkle chopped walnuts over the chocolate layer.

6. Make the coconut cream. Place the coconut cream ingredients in a small bowl, whisk, and then drizzle over the walnuts.

7. Sprinkle shredded coconut over the cream layer.

8. Finish with a layer of chocolate chips.

9. Place the bars in the oven and bake for 20 minutes. cool on a wire rack for 15 minutes, then refrigerate for 1 hour to set. cut into 12 even bars.

Jen’s Ungranola Bars

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My Go-To Granola Bars # Bars are so convenient but store-bought variations tend to be expensive and full of added sugars! Try making these paleo granola bars and storing in the freezer to have on hand when you need a healthy snack! You can mix up the nut/seeds and stir-ins with each batch! # You’ll need: -4 cups of nuts or seeds (I used a combination of cashews, pistachios and pecans) -1/2 cup melted coconut oil -1/2 cup nut butter (I used @traderjoes cashew butter) -1/4 cup pure maple syrup -1/3 cup @enjoylifefoods mini chocolate chips (or stir-in of your choice like raisins or dried cranberries) # Method -Put nuts/seeds in food processor until a good granola-ish consistency is reached. -In a separate bowl, stir together wet ingredients. – Combine two mixtures and mix well. -Fold in chocolate chips last -Place in a parchment lined dish and press down. -Freeze for 30 minutes then cut into squares or break into granola pieces. -Store in the freezer. # #paleo #paleodiet #paleorecipes #paleosnacks #healthyfood #healthyrecipes #healthysnacks #healthyeating #cleaneating #cleanfood #eatclean #granola #granolabar #glutenfree #glutenfreesnacks

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You’ll need: -4 cups of nuts or seeds (I used a combination of cashews, pistachios and pecans) -1/2 cup melted coconut oil -1/2 cup nut butter (I used @traderjoes cashew butter) -1/4 cup pure maple syrup -1/3 cup @enjoylifefoods mini chocolate chips (or stir-in of your choice like raisins or dried cranberries)

Method -Put nuts/seeds in food processor until a good granola-ish consistency is reached. -In a separate bowl, stir together wet ingredients. – Combine two mixtures and mix well. -Fold in chocolate chips last -Place in a parchment lined dish and press down. -Freeze for 30 minutes then cut into squares or break into granola pieces. -Store in the freezer.

Clean Eating, Recipe, Whole 30

Whole30 Instant Pot Chicken Tacos

You’ll need:

  • 2 pounds boneless chicken thighs, trimmed of fat
  • 1 small yellow onion, diced
  • 1 14.5 ounce can fire roasted tomatoes
  • 2 tablespoons chili powder
  • 2 teaspoons paprika
  • 2 teaspoons oregano
  • 2 teaspoons cumin
  • 2 teaspoons onion powder
  • 2 teaspoons garlic powder
  • 2 teaspoon sea salt

Method:

Place chicken in instant pot and sprinkle with spices. Top with onion and tomatoes. Secure lid and close pressure valve. Press manual and increase time to 10 minutes. Allow to cook with slow release. Once pressure is released, shred chicken. I like to drain excess liquid.

Serve on a bed of lettuce or over cauliflower rice with avocado slices and a squeeze of lime juice.

Clean Eating, Recipe, Whole 30

Whole30 Hawaiian Chicken

You’ll need…

2 lbs chicken boneless chicken thighs, trimmed of fat

1 16oz can diced pineapple, drained or 2 cups fresh pineapple, diced

1 medium red onion, diced

1 red bell pepper, diced

2 cloves garlic, minced

2-3 tsp coconut aminos

1 bag frozen cauliflower rice, prepared according to package

1 tbsp olive oil

1 tsp garlic powder

Salt + Pepper, to taste

Method…

1. Heat skillet over medium heat; add olive oil once hot.

2. Add chicken to the pan and cook until chicken is fully cooked, about 3 minutes per side.

3. Remove chicken from the pan and set aside.

4. Toss in onion and garlic and cook until softened

5. Next add pineapple and cauliflower rice to pan with coconut aminos, salt, pepper, and garlic powder.

6. Cook until cauliflower rice mixture is softened.

7. Chop chicken into bite sized pieces and return to pan. Toss mixture and drizzle with hot sauce; I like @franksredhot! Garnish with green onions is desired.

Next time I will add Whole30 compliant bacon 😊

breakfast

Sheet Pan Pancakes

I can’t believe it’s taken me almost 12 years of being a mom to discover this method for making pancakes!

You can make a week’s worth of pancakes in 15 minutes!

First, make your pancake base. I made Paleo Sweet Potato Banana Pancakes… but you could totally use a mix like Kodiak Cakes or even Bisquick if that’s what you have on hand.

For my pancake base, I mixed 3 browned bananas, one medium baked sweet potato, 2 eggs, 2 tablespoons of cashew butter and 2 teaspoons of cinnamon until well blended. If batter seems too thick, pour in a slash of almond milk or water.

Next, prepare your sheet pan by covering with parchment paper. I sprayed my pan with cooking spray then put parchment paper down to help it stay in place.

Pour batter on the parchment lined sheet pan and spread evenly. Add toppings as desired. I created sections with different toppings to keep everyone in my family happy. For this batch, I used blueberries, strawberries, chocolate chips and left one section plain. The possibilities are endless for toppings! Next time, I’m planning on banana slices and walnuts.

Place in a 350 degree preheated oven for 15 minutes or until pancake is cooked through.

Remove and slice into squares. Serve immediately or allow to cool and store in the fridge to reheat for quick weekday breakfasts!

Clean Eating, Recipe, Whole 30

Whole 30 Curry Pecan Egg Salad

Happy Easter, friends!

When you find yourself with a dozen perfectly good hard-boiled eggs (AKA Easter Eggs), you make egg salad 😊. This was a new flavor combo that I experimented with and I LOVE IT.

You’ll need:

1 dozen hard-boiled eggs

1/2 cup W30 compliant mayo (make your own or use @primalkitchen)

1/2 cup chopped toasted pecans

1 tablespoon unsweetened almond milk

1/2-1 teaspoon curry powder (I love curry, so I used a a full teaspoon)

S+P, to taste

1 chopped green onion

Peel eggs and place in a mixing bowl. Use a fork to coarsely mash the eggs. Add the mayo, pecans, almond milk, curry powder, salt and pepper to the bowl and stir to combine. Garnish with green onions.

Note: The Instant Pot is the absolute fastest way to hard boil eggs, but when I don’t feel like getting it out, I always go with The Pioneer Woman’s method:

Easy-to-Peel Eggs

Enjoy!

breakfast, Clean Eating, Recipe, Whole 30

Whole 30 Bacon and Egg (Cauliflower) Fried Rice

I love, love, love cauliflower fried rice. I thought I had made every variation possible until I came up with this one! So easy and versatile – you can eat it for breakfast, lunch or dinner! I served it for dinner with steak and roasted broccoli then had the leftovers for breakfast the next day! Cook once, eat twice – my kinda recipe! Make it, y’all!

You’ll need:

-1 pound bacon (I like @pedersonfarms)

-3/4 cup chopped yellow onion

-2 bags frozen cauliflower rice (I like @greengiant veggie medley), steamed

-6 eggs, beaten

-4 tablespoons Coconut Aminos

-3 green onions, chopped

-Salt + Pepper, to taste

Method:

1. Heat skillet over high. Add bacon and cook until crispy. Remove bacon from pan and allow to cool on plate lined with paper towels. Once cooled, crumble.

2. While bacon cools, add onions to pan with bacon grease and cook until soft.

3. Reduce heat to medium and pour eggs into pan with onions. Use a wooden spoon to scramble eggs.

4. Fold steamed cauliflower rice and crumbled bacon in to pan.

5. Add coconut aminos and stir until cauliflower rice is coated.

6. Cook, stirring constantly, for 2 minutes then top with green onions.

7. Season with salt and pepper.

Note: Skip the cauliflower veggie medley if on a Whole 30 – use plain cauliflower rice!