Tag: Clean Eating

Clean Eating, Whole 30

The Perfect Roasted Veggies

thecleanlifemama

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.

Happy Roasting!

Clean Eating, Mom Life, Whole 30

Earth Fare: Your Whole 30 One-Stop Shop!

thecleanlifemama

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!

breakfast, Clean Eating, Whole 30

Whole 30 Egg Bake

thecleanlifemama

This is so good it’s worthy of a holiday breakfast, yet so easy it’s also a great weekly meal prep option! The veggies can be switched out for anything your ❤️ desires!

You’ll need:

-1 pound compliant breakfast sausage (or 1 pack of @aidells sausage, chopped into bite sized pieces)

-2 1/2 cups butternut squash, diced (sweet potatoes or white potatoes can also be used here!)

-1 yellow onion, chopped

-1 red bell pepper, chopped

-2-3 cups fresh kale, removed from stems and chopped

-10 eggs

-1/4 cup canned full-fat coconut milk (use solid part only)

-Seasoning of your choice (Today I used Traders Joe’s Everything Bagel… but garlic powder, salt and pepper are 👌🏻)

Method:

•preheat oven to 400

•line a baking sheet with parchment paper

•place squash and pepper on baking sheet. Lightly coat with olive oil, season with S+P and put in the oven for about 10 minutes.

•while veggies roast, cook sausage in a pan

•once sausage is cooked, add onion to the pan and cook until tender

•add kale to sausage/onion pan and allow to cook for a few minutes

•crack eggs and whisk in a bowl with the your seasoning and the solid parts of the coconut milk (do not use watery part)

•remove squash and peppers from oven.

•layer into a well coated 9×13 pan (I use coconut oil) in the following order: sausage/kale/onion ➡️squash/peppers ➡️egg/coconut milk

•bake approximately 20 minutes in 400 degree oven or until edges start to brown and eggs are cooked through.

I’m serving this one on Christmas morning, but I like to slice into pieces and reheat for on-the-go breakfasts when I meal prep for the week!

Note: Frozen veggies will not work well in this recipe as they will produce too much water.

Clean Eating, Giveaway, Whole 30

Instagram Giveaway: $50 Gift Card to Neeley’s Kitchen

thecleanlifemama

The holidays are upon us and with them comes the tendency to eat and drink a little more than usual and skip workouts in lieu of social gatherings and travel.  We all know that if you aren’t careful, the time between Thanksgiving and New Years can quickly turn into a slippery slope of cookies and cheese trays.  I have a little something to help you limit your “holiday eating” to the actual holiDAY and not the “holiday season.”  

One of my go-to’s, especially during the busy holiday season, is ordering prepared foods from Neeley’s Kitchen.  Neeley’s Kitchen is a local meal prep service that provides both healthy meals and bulk prep protein and carb options.  Mike and I order from them weekly to supplement our own meal prep and for “emergency food” (so we don’t end up in a bind when all of our prepared food is gone on Thursdays… just us?!)

In honor of this crazy, busy holiday season, I want to share this awesomeness to help you keep your nutrition on track.  I am partnering with Neeley’s Kitchen to give away a $50 gift card to use toward healthy prepared foods between now and New Years!  Order on their website and pick up your food at one of their many local drop off locations!  

Here’s the catch: to win this $50 gift card, you must tag two friends in my Instagram post AND follow BOTH @thecleanlifemama and @neeleyskitchen.   I’ll choose the winner on Thursday!  Every two friends you tag = one entry!