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:
-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.)
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!
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.
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!