Tuesday, August 2, 2016

Hamburger Stew from Mom - a la Crockpot

Simmie Sinow

This recipe and meal brings back some good memories from when I was a kid and my mom was still alive (she died in '93 from cancer).

This is a modified version of her recipe -- mostly I've added some mushrooms (because I love them and mom hated 'em!)

Serves 4

20 oz, Lean Ground Turkey
1 cup chopped, Celery, raw
2 cup uncooked, Diced Yams
1 cup chopped, Yellow Onion
1.50 cup chopped Tri-color Peppers (or
1 8 oz container Sliced Baby Bella Mushrooms
4 oz carton Baby Bella (Crimini) Mushrooms (the tiny ones)
1 cup chopped, Carrots, raw
14 oz can diced tomatoes (I use Fire Roasted)
2 cups Beef Broth
2 cups Water

Notes on ingredients:
(1) On the beef broth/water, you can also use all beef broth or all water
(2) Ground turkey: this amount was chosen because that is how the ground turkey is generally packaged. You can use 1 lb or you could use more than 20 ounces.
(3) You really can use any veggies you want, or add more to this.

Brown ground beef in a medium fry pan. Drain fat.

Place beef, vegetables, tomatoes and water in slow cooker.

Cook on low 8 to 10 hours or on high for 4 to 6 hours.  Test your yams/potatoes before deciding it's done -- the larger the chunks, the longer this will take to finish (hint: cut the potato/yam in cubes).

You can throw in a handful of black olives in your bowl at mealtime, or add some green olives in the last 30 minutes of cooking for your fat.


Tuesday, July 12, 2016

Eggs in Hell

Simmie Sinow
Inspired by my mother (about 60 years ago), Mario Batali, and many others who have "fooled around" with this dish!

Serves 3

This is a complete meal template meal all in one pan! Nothing to add!

This is one of the most versatile meal-in-a-pan dishes ever! You can substitute out any of the veggies for different veggies, which makes it really great. You can also use some cajun seasonings, etc.

I overshot on quantities of veggies when I made it a couple of days ago, so I wound up with leftovers, which made for a very quick breakfast bowl!

1 cup diced small hash browns
1 cup diced sweet mini peppers (just put the strips in your blender and let the blender do the chopping!)
1 diced small yellow onion
2 cups diced small mexican zucchini
1 can olives
Any other vegetables you want to include (mushrooms would be great in this)
1 jar + Trader Joe's Puttanesca Sauce or any marinara sauce or salsa if you'd like that flavor spin. I used 1 jar and about 1/3 cup out of a second jar.

Put enough oil of your choice to cover the surface in a large frying pan and heat for a minute or so.

Then dump all the ingredients above except the sauce into the pan and saute on medium until the veggies are softened up a bit (less than 10 minutes).

Put the sauce in with the rest of the ingredients, mix well, cover, and cook until bubbly.

Crack how many ever eggs you want to use on top of the mixture, cover, and cook until the eggs are the way you like it.  Medium heat for 10 minutes gets me yolks that are still a bit loose; if you want eggs the consistency of almost hardboiled, give it about 15 minutes.

Dish it up and eat it!

If you're cooking just for yourself, this is a great leftovers meal!  Just put the leftover mixture (without the eggs) in a container in the refrigerator.  The next day, simply spoon out enough for one meal into a pan, heat it until bubbly on the edges, then crack your 2-3 eggs on top, cover, and cook to the consistency you like for your eggs.

Here's my leftovers bowl.....kinda sloppy looking but very yummy!

Monday, November 30, 2015


Angela Scribner-Johnson

Oh my goodness! Angela's recipe for homemade chorizo sounds good and easy!

1 lb ground turkey
1 tsp salt
1 tsp pepper
1 Tbsp garlic
1 tsp oregano
1 tsp paprika
1 tsp onion powder
2 Tbsp chili powder
1 tsp ground cumin
1/2 cup water

1 Tbsp crushed red pepper flakes
1/2 tsp cayenne powder

Cook it all together until done, then combine with your favorite veggies and fats! Yum!

Sunday, November 29, 2015

Absolute BEST Mayo Recipe Ever

Modified from recipe on Healthy Indulgences Blog

I've got a recipe on my blog, but have started using this one, which works PERFECT every time. You just CANNOT GO WRONG with this recipe. The key to success is in the process, so pay close attention!!!

1 whole egg + 1 egg yolk
1/2 Tbsp mustard powder
1 tsp sea salt (start with less, as this is too much for me)
1 Tbsp vinegar (ACV)
1/2 Tbsp lime juice
Scant 2 cups oil: do NOT use EVOO or Olive oil...use Extra Light Tasting Olive Oil or Avocado Oil

Combine all ingredients in a 2 cup measuring cup, adding the oil LAST! Place head of immersion blender in bottom of the measuring cup and Blend.

Move head around the bottom of the measuring cup, but don't lift up. Keep blending bottom ingredients until thoroughly emulsified, then do that some more. You want to go beyond what you think you need, time-wise, for blending.

THEN...Move blender up and down now, getting all the oil on the top mixed in. Do not tilt sideways!

The KEY to success with this is blend the bottom ingredients BEYOND what your mind tells you is enough -- at least 1-2 minutes, before lifting.

This is a video that shows the process perfectly -- do not use it for ingredients, as some of their measurements are off and at least one ingredient is not compliant.

Be sure and watch the FOLLOWING VIDEO (click on that link!) to see the process, but don't follow the list of ingredients!

Thursday, November 5, 2015


Meg Mill Knee

Oh my! This is one of those dishes that I grew up on, but haven't made in my six Whole30's.  Mostly due to laziness in searching for a good recipe.

That's changed!!! For those that love your beets, this is one we've all got to try!  Thanks to Meg who posted this on the First Timers group on FB!

4 cups homemade compliant chicken stock
1 can compliant organic tomatoes, with juice
1 onion
2 med. carrots, chopped
4 medium beets, chopped
1 large potato, chopped
2 stalks celery, chopped
1 green pepper, chopped
1/4 cup apple cider vinegar
3 cups thinly sliced (or shredded) green cabbage
1 cup fresh green beans, chopped
1/4 cup fresh dill, chopped
Salt and fresh-ground pepper to taste.

Throw all ingredients except for dill and green beans in a pot and bring to a gentle boil.

Reduce heat and simmer for 30 minutes to an hour.

Stir in green beans and dill.

Simmer an additional 5 minutes, then serve with whipped coconut cream, if desired.

Sunday, November 1, 2015

Kelp Noodle Bowl

Erin Higuchi Pipal

What a great idea!  Kelp noodle bowl! One bowl/dish meal! Contains all your components -- veggies, protein, and fat!  Thanks to Erin for sharing this on the First Timers and the All The Way groups!

For those wondering if this is really Whole30 approved: YES it is.  Click HERE for the Forum link where it is ok'd.

The above are the Kelp Noodles used in this recipe (Erin got them at a local co-op, but we're pretty sure they can be found at Whole Foods) show as their ingredients: water, kelp, sodium alginate.

This is more of an "eyeball it" type of recipe rather than one with exact measurements -- play around with it when you make it!

Equal parts chicken stock and water
Julienned ginger root
Sliced daikon
Green Onion
Fish Sauce
Coconut Aminos
Frozen Shrimp
Seaweed gomasio
Toasted sesame oil

Bring chicken stock and water to a boil, simmering along with thinly julienned ginger root and sliced daikon.

Add mushrooms and watercress. While waiting for daikon to soften, cut up green onion and cilantro for garnish.

To the broth, add fish sauce and coconut aminos to taste, with a dash of salt.

When daikon becomes transparent, throw in some frozen shrimp, and simmer until pink.

Place kelp noodles in bowl, straight from the package! Ladle soup over noodles. Once served, garnished with cilantro and green onion, seaweed gomasio and toasted sesame oil.

Saturday, October 31, 2015

Target Shopping for Whole30

This list was last updated February 4, 2016

Note: As always, double check ingredients
as product ingredients are known to change. 

Better safe than sorry!

Items in (parenthesis) are the brand names, where known.

For a PDF file of this list to download, click HERE

Flounder filets—frozen
Salmon filets, Alaskan –frozen
Tilapia filets—frozen
Tuna, albacore—in olive oil
Tuna, solid white albacore
Tuna, chunk light yellow fin

Beef, ground
Bubba Burgers (from choice chuck)
Roast Beef slices

Chicken+Apple Sausage
Chicken breasts—frozen
Chicken Breast Fillets
Chicken thighs
Eggs (cage-free)
Turkey burgers
Turkey, ground, patties

Pork chops, center cut

Fruits & Veggies

Bell Peppers
Brussels Sprouts
Cauliflower Crumbles
Green Beans
Sweet potatoes/yams

Strawberries + Bananas
Triple Berry Blend

Brussels Sprouts
Green beans
Italian blend (broccoli/cauliflower/carrots/ green beans/zucchini)

Fat Sources
Almonds, canned
Coconut Oil
Extra Light Olive Oil
Extra Virgin Olive Oil
Olive Oil
Olive Oil Spray

Almond Milk, unsweetened
Cashew Milk, unsweetened
Coconut Milk, unsweetened
Coconut Water
La Croix flavored drinks
Perrier Water, generic
Sparkling Waters, flavored
Sparkling Waters, flavored, slim cans

Applesauce, unsweetened
Olives, black
Olives, green—spanish

Beef Broth
Chicken Stock
Chicken Broth
Vegetable Broth

Swanson broths have yeast extract which is acceptable.

Crushed tomatoes
Diced tomatoes
Pasta sauce Tomato Basil
Pasta sauce
Pasta Sauce homemade tomato & sweet basil
Pasta Sauce Arrabbiata
Tomato Paste
Tomato sauce

Chile Habanero
Salsa Picante

Chili Powder
Everyday Seasoning
Garam Masala
Ginger, ground
Himalayan Pink Sea Salt
Mustard Powder
Old Bay Seasoning
Sea Salt
Smoked Paprika
Steak Seasoning
Vanilla Beans

Saturday, October 10, 2015

Walmart Shopping for Whole30

This list was last updated February 4, 2016

NOTE: Always read your labels, 
as manufacturers change ingredients from time to time. 

For a PDF file of this list, click HERE

Halibut (frozen)
Salmon, skinless Atlantic (frozen)
Salmon, smoked (fresh)
Shrimp (frozen)
Tuna, Skipjack

Beef Burgers
Ground beef

Chicken Bratwurst--spicy
Chicken Breasts (fresh & frozen)
Chicken Drumsticks (fresh & frozen)
Chicken Fillets
Chicken Wing Drumettes (frozen)
Chicken, Young
Cornish Hen
Rooster, Family (whole chicken!)
Turkey, ground  (fresh) – sold in a 3-lb roll

Boneless Pork Loin Roast (fresh)
Sugarless Bacon (this is lowest quality and can be used as an ingredient in a recipe, but not as strips on your plate)
Pork Chops (fresh)
Pork, ground, fresh

Fruit & Veggies
Plenty of Fresh Fruit!
Apples (fresh)
Asian Pears (fresh)
Bananas (fresh & frozen)
Berry Medley (frozen)
Blueberries (fresh & frozen)
Coconut flakes, unsweetened
Grapefruit (fresh)
Mango chunks (frozen)
Pears (fresh)

Plenty of Fresh Veggies!
Bell Peppers – individual & packs (fresh)
Broccoli & Broccoli florets (fresh & frozen
California Stir-Fry mix  (frozen)
Carrots (fresh & frozen)
Cauliflower  (fresh & frozen)
Cucumbers (fresh)
Jalapenos (canned)
Kale (fresh)
Normandy Blend  (frozen) (broccoli, cauli, carrots, zucchini, yellow squash)
Rooster Potatoes (fresh)
Squash: Spaghetti & butternut (fresh)
Steamers (various veggies) (frozen)
Summer blend mixed veggies (frozen)
Zucchini & Yellow Squash (fresh)

Fat Sources
Almond Butter
Butter for making ghee (Kerrygold)
Cashews, raw
Coconut Flour
Coconut milk, canned
Coconut milk, Unsweetened, shelf stable
Coconut Oil, organic
Extra Light Taste Olive Oil
Extra Virgin Olive Oil
Guacamole, smooth
Sesame Oil (use cold only on Whole30)
Guacamole (16 oz container)

Coconut milk, Unsweetened
Almond milk no sugar added
Cashew milk unsweetened
Teas: Various Tazo teas

Applesauce unsweetened individual serving
Applesauce to go (squeeze packs)
Artichoke hearts
Green beans
Olives, green stuffed
Olives, black
Pineapple tidbits
Pure Pumpkin
Tomatoes & chiles
Tomatoes, crushed
Tomato Sauce & Paste

Sauces & Broths
• Salsa
• Chunky Salsa
• Gringo Salsa
• Chunky Salsa
• Picante Sauce
• Salsa Picante

• Chicken Broth
• Beef Broth
• Vegetable Broth

Cholula Sauce
Red Hot Sauce Original
Red Hot Sauce Xtra Hot
Hot Sauce

Mrs Dash:
• Chicken
• Onion & Herb
• Table Blend
• Perfect Pinch Steak seasoning
• Perfect Pinch Rotisserie Chicken
• Grill Mates Steakhouse Onion Burger
Old Bay Seasoning

Friday, October 9, 2015

Whole Foods Shopping for Whole30

Last update to this list: February 4, 2016

NOTE: Always read your labels, as manufacturer’s change ingredients from time to time.  Keep an eye out for carageenan, sulfites, added sugar, and other non-compliant ingredients!  

For a PDF file of this list to download, click HERE

Chunk Light Tuna canned
Salmon, fresh
Sardines (canned)
Shrimp, Wild-Caught

Chorizo sausage links, all natural
Hot dogs

Chicken & apple sausages
Chicken sausages
Poultry Sausage
Turkey deli slices

Pork, ground
Prosciutto, Smoked

Fruits and Vegetables
There is a lot more than what's listed below; Whole Foods has excellent fruits and vegetables!

Coconut chunks
Coconut, unsweetened shredded

Cauliflower, crumbled
Delicata squash
Paleo Bowls (in produce area)  Zucchini and squash noodles with herbs, veggies and other compliant ingredients. So it's ready to cook and eat.
Squash noodles
Sweet potato noodles
Zoodles, ready made, ready to cook

Fat Sources
Almond Butter
Butter (Kerrygold) for making Ghee
Cashews, canned
Cashews, bulk bin
Coconut Butter
Duck Fat
Cucumber Mint water
Sunflower butter

Almond Milk Unsweetened
Coconut Milk, – small container (11 oz), great for cooking!
Coconut Water
Coffee, Cold Brew
Coffee, Fair Trade

Spice Powder
Herbs de Provence
Spices in general (just read ingredients)

Canned/Bottled Goods
Artichoke Sauce
Broths and Stocks:
*  Chicken Bone broth
*  Chicken broth, free range
*  Seafood stock
*  Turkey Bone broth
*  Turkey Broth
*  Vegetable Cooking stock
Marinades & Pasta Sauces:
*  Marinades/Sauces
*  Marinara sauce
*  Marinara, organic
*  Pasta Sauce
*  Pasta Sauce, Italian Herb
*  Pasta Sauce, Portobello Mushroom
*  Pasta Sauce, Tomato Basil
*  Pasta sauce, roasted Garlic
Olives, green and black
Salsa, Organic
Salsa Al Pastor
Verde Sauce

Arrowroot flour
Coconut flour
Potato Starch
Tapioca Starch

Other Miscellaneous
Bone Broth
Coconut Aminos
Curry Pastes (check ingredients to determine which are compliant)
Epic bars (not all are compliant, read ingredients)
Fish Sauce
Garlic Sauce
Salad Dressings
Salad Dressing, Pomegranate Vinaigrette
Sea Snacks, Organic (to eat with a meal)

Friday, September 25, 2015

Aldi's Shopping for Whole30

This listing was last updated February 4, 2016

Aldi's announced in October 2015: "The substances that are no longer allowed in Aldi’s products are certified synthetic colors, partially hydrogenated oils, and added monosodium glutamate."  To see the full article, click HERE.

  • Not all locations carry all items
  • Brand names vary between locations and also may change in each location, so check for non-compliant ingredients at all times! (mostly problematic are added sugar, non compliant oil, carageenan)
  • Aldi's is a cash-and-carry establishment; however they do take debit cards
  • You'll need to pay to use a shopping cart, but get your money back once you return the cart
For a PDF file of this list to download, click HERE

Crab legs
Salmon, Wild Caught
Salmon, smoked
Tuna, Ahi
Tuna, Skipjack

Beef, Grass-fed ground
Sirloin steak

Chicken & Apple Sausage
Chickens, whole (check, as sometimes this contains carageenan)
Turkey, ground (froz)

Pork chops, bone-in
Pork sausage (refrigerator area)

Asparagus, fresh and frozen
Bell Peppers
Broccoli, fresh and frozen
California Blend, frozen
Carrots: regular and baby
Green beans, frozen
Lettuce: Bagged salad; iceberg
Potatoes, Sweet; baby red and white
Sweet Potatoes
Yucca, frozen

Lemons & Limes

Unsweetened Almond Milk: double check to make sure there's NO carageenan in it
Generic LaCroix

Almond Butter: double check ingredients as some of the locations this product has sugar and/or non-compliant oil in it.
Almonds, raw
Almonds, dry roasted salted
Avocados (not always the best of prices)
Coconut Oil
Guacamole packs
Olive oil, Light; extra virgin
Olives, black pitted; green

Canned Goods
Applesauce, unsweetened
Marinara Sauce
Pumpkin puree
Pasta Sauce, Tomato Basil
Raisins, California
Rotel, generic
Salsa, garlic
Tomatoes & green chilis
Tomatoes: diced organic
Tomato Paste
Tomato Sauce

Miscellaneous Items
Bacon, low sodium: Lowest/Poorest quality, so this is a condiment IN a recipe, not an item on your plate
Bacon, uncured: not sure of the quality level for Whole30
Steak & Chops Seasoning Grinder
Taijin spice

Cautionary Items
Be especially careful when looking at these items:
Almond Butter: may have sugar in it
Cashew Butter: has sugar in it

If you have any suggested additions or changes, please comment on this blog post!