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 😊

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!

Clean Eating, Recipe

Mango Salsa

It’s salsa season 💃🏻

This mango salsa is delicious served with sweet potato chips or on top of any grilled protein! I served it over grilled chicken this week 👌🏻

Here are the deets:

Chop and place in bowl:

1 Tomato

1 Small Red Onion

1 Small Yellow Onion

1 Cucumber

2 Mangos (soft)

1 Green pepper

1 handful of Cilantro

1-2 Jalapeños (optional)

Then in another bowl, combine:

4 Oranges, juiced

3 Limes, juiced

1 tablespoon of honey

Salt and pepper

Mix well and then add 2 tablespoons of ketchup (I know seems weird, but this is the secret ingredient – I used Tessemaes.)

Pour juice mixture over salsa. Allow to marinate in fridge for at least 2 hours before serving. Be sure to skip the honey if on a Whole 30!

Uncategorized

Whole 30 Avocado Chicken Salad

Avocado Chicken Salad is my favorite way to use leftover grilled chicken (and is best when served on the beach 😍)

You’ll need:

2 grilled chicken breasts, chopped

1 apple, chopped (I like gala)

1 red pepper, chopped

1/2 red onion, finely chopped

1/2 cup slivered almonds

1-2 avocados, mashed

1 lime, juiced

2 tsp curry powder (more or less depending on preference)

S+P, to taste

Method:

Combine chicken, red pepper, apple and onion in mixing bowl. Stir in mashed avocado, lime juice and spices. Taste and adjust seasoning. Top with almonds.

Enjoy!

Uncategorized

Pear + Pecan Salad

I’m so happy for warm weather and salad season! I eat salads year round, but in Spring and Summer, I want them for every.single.meal! I can’t wait to share all of my favorite combos with y’all.

I’m kicking it off with one that I’ve had on repeat for about 10 years! I’m having a little dinner party tonight and serving it with my go to salmon (https://instagram.com/p/Bu-3OOph0er/)

You’ll need:

1 head of lettuce, chopped

3 pears, peeled, cored and chopped

1 avocado, diced

1/2 cup thinly sliced green onions

1/8 cup coconut sugar**

1/2 cup chopped pecans

1/3 cup olive oil

3 tablespoons red wine vinegar

1 T maple syrup**

1 1/2 teaspoons prepared mustard

1 clove garlic, chopped

1/2 teaspoon salt

pepper to taste

Method:

1. In a large salad bowl, layer lettuce, pears, avocado and green onions.

2. Over medium heat stir 1/8 cup coconut sugar and pecans together until caramelized. Let cool on wax paper. When cool, coarsely break up over salad.

3. For dressing: blend oil, vinegar, maple syrup, mustard, garlic, salt and pepper. Toss dressing into salad.

4. Serve as is or add protein. Grilled chicken and salmon are my faves!

**If on a Whole 30, omit the coconut sugar and maple syrup!

breakfast, Clean Eating, Recipe

Homemade Two-Ingredient Coconut Yogurt

I’ve never been a yogurt person… until about 2 weeks ago when I tried homemade yogurt for the first time. Coconut yogurt, actually. It is in a league of its own, y’all.

To be completely honest, I was pretty intimidated to try to make it myself, and the idea of milk sitting out on my counter for days…. ewww. But I’m so glad I did! I want every.last.bite. And if I can make it, you can too!

No fancy equipment needed – just two ingredients and some patience!

Here are the details:

Ingredients:

-1 can of full fat coconut milk (I used BPA free and organic. Note: I have tested with 365 Organic and Thai Kitchen Organic. I had the most success with 365 Organic.)

-2 Probiotic capsules (I have with tested Renew Life Ultimate Flora which I ordered from Amazon. Note: Any good quality probiotic works, just be sure it does not include prebiotics.)

Method:

1. Pour coconut milk into a clean glass jar (like a mason jar).

2. Pour contents of probiotic capsules on top of coconut milk and mix well with a wooden spoon.

3. Cover with a cheese cloth or paper towel and wait. Allow to sit on your counter for 24-48 hours.

4. Once your yogurt has activated, place in refrigerator to thicken and chill.

Can be consumed for up to 7 days.

It’s so thick and creamy. I like mine plain in a yogurt bowl, but you can add fruit, vanilla extract or maple syrup… the possibilities are endless!

Let me know if you try it!

Clean Eating, Mom Life

Healthy Eating + Kids

I’m often asked if our boys eat like we do. Short answer: yes and no. When we are home, we eat the same meals with small modifications, but it hasn’t always been this way.

Rewind to 2012, I was pregnant with our youngest son Jett, and Rush, our oldest, was in Kindergarten. What seemed like out of nowhere, Rush started constantly itching all over. He couldn’t run down the soccer field without stopping to scratch his arms and legs and his teacher reached out to let me know the itching was impacting him in school.

I took him to our pediatrician after trying everything I could think of – including changing laundry detergents and bath soaps – and her recommendation was to put him on steroids.

In my gut, I knew putting my 35 pound, 5 year old son on steroids was not the right call.

Mike and I had completed our first Whole 30 about a year before and decided we should try one with Rush. Let me tell you, this was no walk in the park. Five-year-old Rush was a mac and cheese – pizza – hot dog – eating kind of kid who wouldn’t dare come near a vegetable, so a nutritional reset rocked his little world!

We eased into it and once we got half way into the reset, the itching had not only lessened, it was completely gone. We knew something he was eating had caused the skin irritation.

During reintroduction we were able to pinpoint certain gluten-containing grains as the culprit. Had we followed the doctor’s recommendation to put him on steroids to mask the symptoms, and not addressed the root cause, he would still be struggling! Now, thanks to this nutritional reset, Rush clearly understands how the foods he eats impact how he feels.

Fast-forward to today: Do my kids eat the way we eat? Yes and no. They eat what I make with small modifications. For example, neither have a dairy intolerance, so they both drink grass-fed whole milk and eat cheese. (See the bottom of this post for sample meals.)

I’m not a food Nazi kind of parent, but my kids both know that the foods they eat will either make them more healthy or less healthy. Rush can read labels to determine added sugar content and knows the foods that will make him stronger, healthier and faster and the ones that will not. (Jett is still learning to read but knows the difference between healthy foods vs. unhealthy foods.) They eat what I make at home and (for the most part) are able to make good choices about food when they are out. Now, they are typical kids – so when offered a choice, they will absolutely go for the ice cream over an apple 😉

Rush knows if he goes to a birthday party and chooses to eat a commercially prepared cupcake, his skin will likely be impacted and he will deal with the consequences later. He is able to decide for himself when foods are worth it and when they aren’t. The fact that he is 11 years old and armed with that knowledge is powerful!

My best advice, when addressing your children’s nutrition, is to make changes, one at a time. A complete overhaul will likely end in a struggle of wills and potentially create an unhealthy relationship with food.

I highly recommend that as a parent, you model good nutrition for your children starting with breakfast. If you are having a cup of coffee and skipping food altogether in the mornings, I can promise they notice.

Protein and healthy fats for breakfast will set you and your child up for a successful day. Most mornings, my boys eat chicken nuggets, apples and a spoonful of peanut butter. Thinking out of the box and not limiting yourself or your kids to typical breakfast foods is a great place to start!

I have many friends who tell me they regularly prepare two different meals for dinner – one for their kids and one for themselves. Now, I know there are special situations with some children, however I encourage you to cook one meal for your family with small modifications. This not only saves time and money, but also teaches children to eat a variety of foods.

Here are a few dinners that are in my regular rotation with examples of how I slightly modify for my boys:

1. Roasted Salmon (The best recipe from the Pioneer Woman!) with Cauliflower Rice (Jasmine or white rice for the boys) + Roasted Broccoli topped with Tessemae’s Creamy Ranch.

2. Burgers on Sweet Potato Toast (on an Udi’s brand bun with cheddar cheese for the boys) + Sweet Potato Fries (made in the air fryer.

3. Sweet Potato Chili topped with avocado + scallions (topped with shredded cheese for the boys)

4. Spaghetti Squash and Meatballs (Meatballs with whole wheat pasta for the boys)

5. Shrimp Fried Cauliflower Rice (Shrimp, broccoli + white rice w/coconut aminos for boys)

6. Taco Bowls with taco seasoned ground beef (or any meat!) salsa, lettuce, guacamole and cauliflower rice (Siete brand tortillas with taco seasoned ground beef + shredded cheese for the boys)

Photo from Wholesomelicious

7. Sweet Potato Stuffed Sloppy Joes (Sloppy Joes on Udi’s gluten-free bread for the boys)

What foods or healthy eating strategies have you found to work with your children?

Clean Eating, Recipe, Super Bowl, Whole 30

10 Super Clean, Super Bowl Recipes

Last year, Super Bowl fans consumed an estimated 1 billion chicken wings, 11 million pounds of potato chips, 325 million gallons of beer and 120 million pounds of guacamole!

I’m down for some homemade guac, but considering I’m just coming off my January Whole30, the other stuff would wreck my gut!

Photo credit TFR.

I created a Super Bowl Recipe Round Up for those of you who want to enjoy some delicious game day eats without consuming loads of junk! These recipes are from some of my favorite food bloggers (and if you aren’t already following them, you should be!)

1. Homemade Guacamole from The Real Foods Dietitians

Serve with sweet potato or plantain chips and fresh veggies!

2. Buffalo Chicken Dip from The Defined Dish

Serve with fresh veggies like carrots, celery and sliced bell peppers.

3. Bacon Wrapped Dates from Our Savory Life

4. Southwestern Deviled Eggs from Primally Inspired

5. Buffalo Chicken Jalapeño Poppers from

Plaid + Paleo

6. Sweet Potato Rounds with Guacamole + Bacon from The Roasted Root

7. Irresistible Wings from Real Food with Dana

8. Loaded Pulled Pork Sweet Potato Nachos from Real Food with Dana

9. Buffalo Chicken Meatballs from Paleo Running Momma

10. Spinach and Artichoke Dip from Real Simple Good