3. Put brussel sprouts in a bowl and add olive oil. Stir until well coated and then spread evenly on sheet pan.
4. Cut the bacon into 1/2 inch chunks and add them to the sheet pan. Try to disperse evenly across the brussel sprouts.
5. Season pan with salt and pepper.
6. Roast in preheated oven for 15 minutes.
7. Meanwhile, drizzle the salmon filets with a little olive oil and season with salt and pepper.
8. After 15 minutes, remove brussel sprouts from oven and gently toss them around the pan and then push them to create spaces in the middle for the salmon. Add the salmon filets to the open spaces on the sheet pan.
9. Place back in oven and bake for 12-14 more minutes (This may be less depending on the thickness of your salmon – watch closely until salmon is cooked to your liking)
10. Remove from oven, drizzle salmon with lemon juice or Tessemae’s Creamy Ranch if desired.
I’ve made so many cauliflower fried rice recipes over the years and I’ve finally come up with a variation that is as fast to prep as it is delicious. A win in my book 🙌🏻
•1 pound wild-caught peeled + deveined raw shrimp (thawed if purchased frozen)
•1 bag frozen cauliflower rice
•1 small yellow onion, diced
•1 clove garlic, minced
•1 cup carrots, diced (I used frozen!)
•2 cups broccoli florets (fresh)
•1/2 cup coconut aminos (I like @bigtreefarmsbali)
1- Steam cauli-rice according to package.
2- Roast broccoli (Tossed in a little olive oil, seasoned with S+P at 400 for about 15 minutes)
3- Over medium heat, sauté garlic, onion and carrots in olive oil.
4- Add in steamed cauliflower rice and allow to cook together for 2-3 minutes.
5- Push mixture to one side of the pan and crack eggs in open space. Scramble and then incorporate into rice mixture.
6- Again, push rice mixture to one side of pan and add shrimp. Cook until shrimp turns pink and then stir to incorporate into rice mixture. If cooking the shrimp in the same pan freaks you out, just sauté in another pan and then add in once fully cooked.
7- Add broccoli to the pan.
8- Pour in coconut aminos and stir until completely incorporated.
All the deliciousness of an egg roll minus the greasy, unhealthy fried wrapper.
I discovered the idea of “egg roll in a bowl” a few years ago during one of my Whole 30s and since then I’ve made about 10 different variations (probably 10 times each!) I’ve even shared a couple of these recipes online, and today I’ve got a new one for you that I think is the best yet!
This recipe is a modified version of 40 Aprons Egg Roll in a Bowl. I love the mix of ingredients they put together and the delicious Creamy Chili sauce.
I changed the method a bit to reduce the greasiness from the ground pork, took out a few ingredients (ones I thought many people wouldn’t have on hand) and added scrambled eggs to the mix!
1 small bunch green onionssliced, green and white parts divided
1poundground pork (ground turkey or chicken could also be used)
1teaspoonfresh grated ginger
1-2 tablespoons Whole30 compliant hot sauce (I like Franks RedHot Sauce)
14ouncebag coleslaw mix
green parts of sliced green onions from above
Creamy Chili Sauce (optional)
1/4cup W30 Compliant Mayonnaise (store-bought or homemade. I like this recipe.)
1-2 tablespoons W30 compliant hot sauce
Heat olive oil in a skillet and place over medium heat.
Add white parts of green onions, diced red onion, and garlic and saute, stirring frequently, until red onion begins to soften, about 5 minutes.
In another large skillet, brown ground pork and drain excess fat.
Add onion mixture, grated ginger, and hot sauce to pork skillet and allow to cook together over medium heat for about 5 minutes.
Add coleslaw mix and coconut aminos. Stir until well combined. Cook, stirring regularly, until cabbage is tender, about 5 minutes.
Meanwhile, in a small bowl whisk together 1/4 cup mayonnaise and 1-2 tablespoons compliant hot sauce. (Totally unnecessary, but if you want to make your plate pretty, place creamy chili sauce in a small plastic sandwich bag to “pipe” when serving.
Once pork-cabbage mixture is fully cooked, push mixture to one side of the skillet and crack eggs in open space. Allow eggs to cook for a 2-3 minutes then scramble gently and incorporate into pork-cabbage mixture
To plate: Spoon a helping of the egg roll mixture in a serving bowl. Either spoon some of the creamy chili sauce on top or snip off the corner of the sandwich bag with the sauce and drizzle over egg roll mixture. Garnish with green parts of the green onions and sesame seeds if desired.
One of my saving graces during a Whole 30 is having lots of roasted veggies on hand. They are the perfect thing to throw together with chicken sausage or left over ground beef in a pinch for a filling, healthy meal.
I typically roast a variety of veggies on Sunday and then eat them through the week.
My favorites to have on hand are sweet potatoes, broccoli, brussel sprouts and peppers.
Here are my tips for making the BEST roasted veggies:
1- Roast veggies in a hot oven (I always roast at 400 and sometimes up to 425!)
2- Drizzle a little olive oil or avocado oil, salt and pepper before roasting.
3- Roast on a flat pan (not one with sides as they will hold in heat and create a steaming effect – which produces mushy veggies – yuck!)
4- Roast on parchment paper, not aluminum foil for best results. Parchment paper better absorbs the moisture in the veggies allowing them to get crispier.
5- Space out the veggies on the pan. Overcrowding does not allow for even cooking.
6- For an extra crispy effect, turn the oven to broil for the last few minutes of cooking. You have to watch closely though as they will burn quickly!
7- When storing, be sure veggies are completely cooled before closing in a container and be sure to store like veggies together. For example, you wouldn’t want to mix roasted tomatoes with sweet potatoes as tomatoes are very watery and would change the flavor of your sweet potatoes.
Earth Fare is truly a one-stop shop for all your Whole 30 needs! I could seriously spend a day there – the produce is super fresh, the seafoods and meats are beautiful and the selection of Whole 30 compliant and endorsed products is incredible!
Here are my favorite Whole 30 Earth Fare finds:
Produce: Fresh fruits and vegetables galore plus a good pre-cut selection for easy meal prep.
Raw Nuts/Seeds and Nut Butters: One of my go-tos for plated fats on W30! You can pick up a variety of raw and compliant roasted nuts and seeds in bulk! Earth Fare also carries multiple compliant almond and cashew butters!
Dressings, Oils + Marninades: Earth Fare carries the best selection of Tessemae’s dressings and condiments I’ve seen! Creamy Ranch and the organic ketchup are my absolute faves! You’ll find them in the refrigerated section in the produce department.
You can also pick up Primal Kitchen dressings and mayos.
The New Primal – a new to me brand – Earth Fare carries the full line of marinades and BBQ sauces that I can’t wait to try!
I found an extensive selection of compliant oils and cooking fats – light-tasting olive oil (perfect for making homemade mayo), ghee, coconut oil and avocado oil.
Coconut Aminos are a Whole 30 must and Earth Fare carries my favorite brand! It’s a must for Whole 30 Egg Roll in a Bowl!
Meats/Seafoods- Hands down the best selection I’ve seen in a grocery store. Plus they carry plenty of W30 endorsed bacons and sausages!
Coffee Creamers- For all my “coffee with cream friends” – Pick up your compliant creamers at Earth Fare! They carry NutPods and Califia Farms unsweetened almond/coconut creamer. Score!
Frozen Veggies- Riced frozen veggies are a must! I use them in casseroles, egg bakes or as a quick side.
For all your egg needs – organic, cafe-free and hard-boiled!
Some compliant fermented favorites: pickles and sauerkraut!
Compliant Salsas + Sauces – I was impressed to find that several Earth Earth brand salsas and sauces are compliant.
A few other Whole 30 must haves:
Kettle and Fire Bone Broth is always in my pantry. Drink it alone for an immune boost or add it to soups and other dishes.
Seaweed snacks are a great crunch addition for salads. I also use them when I make Whole 30 Poke Bowls.
Nutritional Yeast adds a cheesy flavor and texture to your dishes plus loads of nutrients.
Canned tomatoes are a Whole 30 Pantry staple. Use them in chili and soups but be sure to always read labels. MANY canned tomatoes have added sugar – but not this one!
I came home with a 3 bags full of Whole 30 compliant food to prep for my January Whole 30. If you are W30ing and have a local Earth Fare, go now! Save time and get quality, Whole 30 foods in one stop!
December has been such a whirlwind: Holiday parties, school performances and activities, Christmas shopping (and wrapping OMG), one kid’s birthday party and a 24-hour stomach bug that swept through our house. To say it’s taken a toll on my nutrition and meal prepping would be an understatement. I’m getting back in the game NOW as I prepare for my January Whole 30!
And because I am all about the busy mamas out there, I wanted to share this recipe for Whole 30 Slower Cooker Spaghetti Squash and Meatballs because it only uses ONE POT! Yep, that’s right. One pot, super healthy and only 5 main ingredients.
Here are the deets:
-1 medium sized spaghetti squash
-2 pounds of ground meat (I used grass-fed ground beef but I really love to mix beef and Italian sausage together when I have it on hand. Ground turkey is also a great option!)
-1 jar of W30 Compliant Marinara Sauce (Rao’s is my absolute fave!)
-1 20-ounce can fire-roasted tomatoes
-1 tsp sea salt
-2 tsp onion powder
-2 tsp garlic powder
-2 tbsp Italian seasoning (make your own or carefully read labels to avoid sugar and other additives)
1. In a large bowl, combine meat with eggs and spices. Using your hands, mix well until all ingredients are fully incorporated and ready to roll into balls.
2. Roll into bite-sized meatballs (I put my kids to work in the kitchen as often as possible!) and place in slow cooker (the meatballs, not the kids 😊).
3. Pour marinara sauce and canned tomatoes over the meatballs and stir.
4. Cut spaghetti squash in half through the center and scoop out seeds.
5. Place spaghetti squash halves face down on top of meatballs.
6. Cover and cook on low for 5-6 hours.
7. Remove spaghetti squash carefully, scoop out insides, then top with meatballs and sauce. Garnish with herbs of your choice!
-If you have picky little eaters like I do, you can quickly make some pasta and top with the meatballs and sauce from the crockpot. I do this and everyone in my family is happy!
-This is a great meal prep recipe as it makes a lot! You can use the meatballs in other meals too — I love them with roasted veggies and a salad.
There’s no way around it – December – especially the week of Christmas and New Years – is a tough time to be practicing Food Freedom.
Cookie platters seem to be appearing out of thin air and it suddenly seems like a good idea to crack open a bottle of wine on a Wednesday night. Many of us (me included!) give ourselves “permission” to indulge now because we know we’ll pull it together with a January Whole 30.
It is certainly ok to enjoy the holidays but a food-free-for-all is another story! Try these Food Freedom strategies from Whole 30 to decide which foods are “worth it” and which foods don’t really matter after all.
FOOD FREEDOM HOLIDAY TIPS
1. Breakfast of Champions – Regardless of the holiday festivities in your day, make sure you kick it off with a good-sized healthy breakfast. Load up on protein, vegetables, and healthy fat so you are starting the day satisfied and full of nutrient-rich food. With a solid foundation in the morning, you’ll set yourself up to make better choices for the rest of the day. The Whole 30 food will also help keep your sugar dragon at bay when faced with goodies at a holiday event.
2. Routine Matters – Your holiday schedule may be crazy and filled with lots of parties, dinners, and social engagements. Despite the chaos, do the best you can to stick with your regular routine. Have your coffee and quiet time in the morning before the day begins. Get your workout in as you usually do – and maybe even take a friend or family member with you! If you stick with the things you know your body needs and craves, you will be more likely to be grounded and present during holiday events – and in turn, better able to decide if certain foods are worth it. If you are out of sorts with your routine, you can expect your eating to be out of sorts as well!
3. Have your “worth it” questions handy (from Food Freedom.) There are several questions you can ask yourself before you decide to consume “a potentially less-healthy food or beverage.” Among them are: “Is it worth it?” “How will consuming this impact me physically, mentally, and emotionally?” “Do I really want it?” “Do I need to consume anything here to enjoy the experience?” You can use any of these questions – or some of your own – to help you decide if something is truly worth it. Keep these questions handy on your phone, on a notecard, or on your fridge. Make it a habit to run through them when you are faced with something you know has the potential to “mess you up.” As Melissa says in Food Freedom Forever, “it’s important to honor your truth in that moment by asking yourself if you even want it in the first place, and declining if you realize you just don’t. Nothing derails food freedom faster than eating something you knew you didn’t really want, leaving you feeling out of control and disappointed in yourself.”
4. Be honest with yourself and others – If you shove leftover candy in your face at midnight when no one is watching, then it doesn’t count, right? Many of us are familiar with holiday (or non-holiday) secret binges. It’s a terrible feeling to sneak food, obsess over it, and then feel guilty after it’s eaten. Be honest with yourself – and with others. If there are foods that are making you feel uncomfortable in your Food Freedom, acknowledge that. You can move them elsewhere or maybe ask relatives to not to bring them. Know yourself – and understand where you are in your Food Freedom journey.
5. Give yourself permission to decide in the moment – It may be tempting to try to map out your holiday events in advance and try to plan when you will indulge, and when you won’t. Don’t do that! Go into each event with an open mind, and permission to flex your Food Freedom if you think it’s worth it. By doing this, you are not setting yourself up for binges or cheat days, or feelings of deprivation or sadness. And things change day by day: At one party you may decide a glass of wine is worth it but at another gathering, you may be happy sticking with seltzer. Or at a holiday brunch you may decide that you want to stick with eggs and veggies but at work party, it’s worth it to go for a piece of cake. Rely on the tools you learned in Food Freedom Forever to give yourself the space to make these decisions as you as faced with them.
6. Play the tape through all the way to the end – As you are deciding if something is worth it, fast forward in your head and think about the very end of the situation. Will it truly be worth it in the end? How will the wine/cake/cookies/ chocolate/etc. make you feel in an hour? In two hours? The next day? Will you feel physically sick or emotionally tied to sugar? Will you be able to hit that workout you have planned in the morning? Will you feel your best when you see friends and family tomorrow? Will it all be worth it then? By playing the tape all the way through, you allow yourself the opportunity to think about the final outcome of the eating experience – and then you truly decide if it will be worth it. This is a brilliant strategy and one that I am planning to use throughout the holidays and beyond!
7. Make your plate last if needed – This is great tip from Whole 30 about going through buffet lines or making a plate during a family-style meal. Let everyone else take first and use the time to run through your “worth it” questions. If you are the last one to take, you won’t feel rushed or stress out about having lots of other eyes on your plate. You can take your time, take deep breaths, and choose wisely. And if you want to go back for more – or something else – make sure it’s really worth it (using many of these strategies listed) and be mindful about what you put on your plate. Go slow (it’s not a race!) and truly enjoy what you are eating and drinking.
8. Show yourself grace – We are all so much kinder to others than we are to ourselves. If you eat something and it turned out to NOT be worth it, don’t beat yourself up. Take it as a learning experience, vow to do something different next time, and move on. Don’t let your days be filled with guilt or shame. Reframe and grow from it. And don’t wait until the next Monday or month or even numbered day to make a change – Start with your next bite.
9. Savor the moments and the food – The holidays can be a loaded, emotional time of the year but at the end of the day, they’re about spending time with family and friends. They are not meant to be a time to beat yourself up or feel guilty or shameful. Embrace the holidays for what they are, take time for yourself in the busy-ness, and remember to savor the people and the experiences (special food included) that come around only once a year. Food is a piece of the holidays but there’s so much more. You can be in control of the food – not the other way around. Sip, savor, and enjoy! And know that anytime you need it, a Whole 30 (or a shorter reset) is at your fingertips to help you get back to feeling your best!