Tuesday, June 12, 2018

Off-Limits Foods?


There is always confusion with those new to Whole30 on what items are specifically Off Limits for Everyone. There are a lot of people that think if certain items aren't an issue for them, then they can choose to have them.

BZZZZT! Wrong!

We've been seeing a lot of breakfast cereal type posts or as suggestions in comments lately that are NOT allowed on Whole30.

Hint: That yummy sounding pumpkin breakfast bake recipe is not ok on Whole30, per Melissa (in a pm with an Admin of a Whole30 group).

The list below comes from the Program Rules as off limits for everyone--it doesn't matter if you don't have an issue with them--eat them, then you Restart.

  • pancakes (including just bananas and eggs)
  • waffles
  • bread
  • tortillas (including cauliflower-based) also includes tortilla shells
  • biscuits
  • muffins
  • cupcakes
  • cookies
  • brownies
  • pizza crust (this refers to pizza crust that uses flour, cauliflower pizza crust is allowed if you don't consider it a personal SWYPO item)
  • cereal (i.e., Paleo granola type stuff too)
  • ice cream
  • No commercially-prepared chips (potato, tortilla, plantain, etc.) or French fries either.

However, this list is not limited strictly to these items—there may be other foods that you find are not psychologically healthy for your Whole30. Use your best judgment with those foods that aren’t on this list, but that you suspect are not helping you change your habits or break those cravings.

Our mantra: When in doubt, leave it out. It’s only 30 days.

Is Cauliflower Pizza Crust allowed on Whole30?


The answer is: it's up to you!!! The Whole30 folks have not said no, nor have they said yes -- which means each of us needs to decide for ourselves if it is SWYPO for us personally.

There are some Facebook Groups who are confused and (in my opinion) have not exercised a little bit of common sense and logic, so here is some information for you:

YES, the Program Rules and SWYPO article both say that pizza crust is out.  However, let's exercise some common sense and logic here.  This is referring to pizza crust that uses flour, not pizza crust that uses ground meat or cauliflower. We already know that "pizza crust" using ground meats is allowed... C'mon people, think it through, please!

And really, this isn't mimicking the real thing.  The truth is that nothing you can make on Whole30 will taste like the pizza you know and love. Part of the point of SWYPO is whether it duplicates or tries to duplicate the Taste or Texture of the real thing.  This does neither, altho for some, it may remind you too much of the real thing, so for you personally, it's a good idea to eliminate it.  But for most people, it's not going to do that.

From the Senior Moderator on the Whole30 Forum, on THIS post:

The Whole30 team is ambivalent about some of the ways cauliflower is being used by Whole30ers. We would like to settle the debate and give clear-cut answers to every question, but a yes or no answer may not be appropriate in this case. (Comment added 23 January 2015)

Original comment: Making cauliflower veggie muffins or a cauliflower pizza crust is fine. Seriously, I am the bad cop around here and I think your idea sounds good! :)

We take seriously the principle of not replicating conventional foods with compliant ingredients around here. If you were using almond or coconut flour as your crust, the answer would be STOP! NO! But, cauliflower? Sure. Principle is one thing, but I don't think you can use cauliflower wrong during a Whole30. (Unless you go for a cauliflower tortilla. We have a ruling against "wrappers." Google the Whole30 and coconut wraps to see the whole story on that issue. This last comment added 23 January 2015).

Monday, June 11, 2018

Review: Cooked Meal Delivery Service

Simmie Sinow

The folks at Cooked are pretty incredible people :-) They have been a Whole30 Approved Nutrition Partner for over a year and I'm so glad I have been in touch with them.

I recently tried out some of their meals and I have to say: WOW.  Every single meal exceeded my expectations.  There was not one meal out of the 9 they sent me that was not fabulous.

The cost of their meals seems to me (and I'm fairly poor!) to be a good price.  Full meals for around $12 each plus shipping.  Of course if you order a 4-week plan and 7 days of meals, the cost per meal comes down a bit.  I don't know what the shipping costs are as they don't ship to my area currently (hoping that changes!).  They currently basically ship to the midwest through to the east coast. 

Packaging and Shipment: They are shipped from Chicago and well-packed and well chilled.  These are not meals that are sent to you frozen, but chilled, with instructions on how to reheat in both the oven and microwave.

Cranberry Cobb Salad with Grilled Chicken:
This was outstanding! What a wonderful blend of taste and texture there was in this very satisfying salad. The salad dressing, I need to get my hands on that recipe as my red wine vinegar, oil and mustard salad dressing doesn't taste nearly that good!
Ingredients: Romaine, arugula, cranberries, cherry tomatoes, eggs, chicken breast, bacon, almond, red wine vinegar/mustard/oil salad dressing.

Citrus Dill Salmon with 
Roasted Beet Salad
I have a feeling all these meals are going to blow me away LOL This salmon was perfect, just needed a little bit of heating up and it was really good. The golden beets are something that I've never had before and I'm definitely going to incorporate that into my meals in the future.  I've had purple beets, but not golden beets.
Ingredients: salmon, grapefruit, orange, lemon, jalapeno, beetsyes, arugula, Pepita, olive oil, Shallotte, garlic, salt, pepper

Vietnamese Style Pork Loin
I must say, I have never tasted such a tender pork loin in my entire life. And I am the queen of pork loins as pork is my favorite protein!  Sliced pear on top -- something I never thought of doing, bean sprouts as a salad of sorts underneath, which I'm going to have to try on my own as something for a different flavor.  I had to momentarily stop eating after the second bite to just savor it, it was that good.
Ingredients: pork loin, Asian pear, scallions, Fresno Chili, Thai Basil, cilantro, mint, bean sprouts, green papaya, lime, lemon, chili garlic sauce, rice vinegar, fish sauce, shallot, garlic, coconut aminos, vegetable oil, black pepper, salt

Chicken Piccata with Carrot Noodles
Wow is All That I Can Say! This chicken dish was excellent. The only thing I would recommend is that the carrot noodles be cooked just a little bit but that may be an individual preference type of thing as well. Outstanding flavor and my stomach is very happy tonight!
Ingredients  bone-in chicken thighs, chicken broth, lemon juice, Capers, sun-dried tomatoes, parsley leaves, garlic clove, spinach, red pepper, crimini mushrooms, broccoli, carrot noodles, sunflower seeds, olive oil, salt, pepper

Breakfast Scramble
My mouth is blissfully on fire and my stomach is oh-so-happy, thanks to this breakfast scramble!  All sorts of goodies! Ham, eggs, ghee, bell peppers, onions, spinach, red potatoes, salt, pepper, and of course Frank's Red Hot Sauce!
Ingredients: ham, eggs, ghee, bell peppers, onions, spinach, red potatoes, salt, pepper, Frank's Red Hot Sauce

Peri Peri Chicken
I must say, of all the dishes I've had, they have all far exceeded my expectations on flavor and texture and combination of ingredients.  This one was no exception. This was chicken thighs, baked potato, and bok choy with an absolutely fabulous sauce that included sunflower oil, dates, Chili Peppers, cumin, coriander, paprika, garlic, lemon, and vinegar.  I've never had bok choy  before and am definitely going to include it in some meals that I'm making this month.
Ingredients: chicken thighs, bok choy, sweet potatoes, cilantro, sunflower oil, dates, Chili Peppers, cumin, coriander, paprika, garlic, lemon, vinegar, salt, pepper

Braised Brisket with 
Apricot, Prunes & Green Beans
This was braised brisket with apricots and prunes and also green beans and potatoes.  My mother used to make a brisket that would bring you to your knees it was so good. This brisket was more tender than my mother's ever was.  I always forget to include things like apricots and prunes with dishes like this and this has definitely got me thinking about including them more with my meals!
Ingredients: brisket, potatoes, green beans, tomatoes, onion, prunes, apricots, garlic, chicken stock, olive oil, thyme, paprika, cinnamon, salt, pepper

Grilled Flank Steak with Mustard
Oh my goodness, yet another meat dish where the meat was so very tender.  This was an outstanding dish, and that it had mushrooms in it (my favorite veggie!) just made me like it even more.  The flavors used in this dish were incredible.
Ingredients: flank steak, zucchini, yellow squash, potato, green beans, garlic, whole grain mustard, Sherry vinegar, dates, Cayenne, olive oil, scallions, salt, pepper

Wednesday, May 30, 2018

Kroger Shopping for Whole30

Always double check ingredients, as product ingredients are known to change. 

Remember that not all Kroger stores carry the same products.

For a PDF file of the list below to download, click HERE

Monday, May 28, 2018

Sprouts Shopping for Whole30

Well thank all of you for your patience -- getting this done in a timely manner was not one of my accomplishments on this, but IT IS DONE!

Note: As always, double check ingredients, as product ingredients 
are known to change. 
Better safe than sorry!

For a PDF file of the list below to download, click HERE

Tuesday, December 12, 2017

NSV Goals and Accomplishments

Most of us are familiar with the Whole30 NSV Checklist (click here to see it).

Well we got to thinking about the checklist and making it into more of a Before/After worksheet type of thing!

It doesn't take much to get me to dive into Excel to accomplish that!  I ran it by Melissa Hartwig and she has given the thumbs up to share this.

The idea is to go through the worksheet and in the first column, check those items you expect improvement with.  On Day 31, return to the worksheet and indicate whether each of those Expectations were met, not met, or stayed the same.  BUT....go through the entire worksheet to see if there were other areas you didn't expect improvement in that you had improvement (or even worsening) with.

Below are the two pages. Also, to download the Excel file to work with, click here - to download a pdf to work with/print off, click here.

Roasted Cauliflower and Garlic Aioli

Lauren Wheeler

Pictured above is also a breakfast egg sandwich!

Yet another great idea from Lauren Wheeler!

Roasted Cauliflower
First, pan fry the cauliflower until brown on both sides.

Then bake in the oven until tender @ 425 for about 20 minutes.

Garlic Aioli
3/4 cup homemade mayonnaise
3 cloves fresh garlic, minced
2 1/2 Tbsp lemon juice
3/4 tsp salt
1/2 tsp freshly ground pepper

Stir and serve!  Lauren and her family like it best after 10-15 minutes in the refrigerator (it lasts about 1 week).

This is great for just about everything -- meat, veggies, you name it!

Pecan Caper Salsa

Lauren Wheeler

Wow, does this look fantastic or what? And to top it off, it also serves as a plated fat!

Huge thanks to Lauren Wheeler for this idea!!!!

3 Tbsp rough chopped parsley, packed
2 Tbsp capers
1/3 cup pecans
1/4 cup olive oil
1 Tbsp red wine vinegar
1 tsp lemon zest
1 tsp currants
Pinch of salt

Just toss, and  you've got your plated fat as well as something really yummy.  Good idea for those who are getting tired of the hum-drum of their plated fats!

Friday, October 20, 2017

Herbed Mayo

Simmie Sinow

This is THE BEST mayo ever!

It also can be very thick -- which may be a blessing for those of you that have issues with runny homemade mayonnaise.

The key to not having to worry about runny mayonnaise is adding some powdered type of spices to it as the extra powder will thicken the mayonnaise up really nice.

These will become your new best friend in seasonings for your  mayonnaise:

1 whole egg, cold right out of the refrigerator
1 egg yolks, cold right out of the refrigerator
1 Tbsp apple cider vinegar
2 Tbsp dill pickle juice OR 1 tsp lime juice
1 heaping tsp mustard powder
1 Tbsp Trader Joe's "Everything But the Bagel" sesame seasoning **
1 Tbsp Trader Joe's Onion Salt blend **
2 1/3 to 2 1/2 cups oil (I use avocado oil or olive oil)

Note: This mayonnaise WILL be thick! No more fretting about runny mayonnaise.

What I do is "slam" the eggs into the bottom of the jar I'm making this in,  so as to break the yolk.  A fork or knife works just as well, but just isn't as much fun!

Add all the ingredients into your jar, in the order they are listed above. Be sure the oil is the last thing you pour in.

Before beginning to blend with your immersion blender, be 100% sure that the blender head is at the very bottom of your container.   This is critical.

Blend on low until you think your blender head is ready to pull up and LEAVE IT THERE longer.  Trust me on this.

When you think you've blended it a little too much.....give it another 20 seconds.

When it is done, it may not be super smooth, so take a spoon and just mix it up a bit and it will be fine.

You can use this as mayo or as a base for a dip to add some chipotle powder or other seasonings to as a veggie dip that also serves as your fat portion as part of your meal.

** Important Note: If you are using a different recipe that calls for less than 2c of oil, make sure to downsize the amount of the Trader Joe's spices.  Otherwise, you will wind up with mayo that sticks like glue!

Thursday, July 27, 2017

Whole30 REINTRODUCTION -- a must!

Simmie Sinow

Did you know that Reintroduction is a mandatory part of Whole30? Yes, this is true.

We all know those who don't want to do Reintroduction.  Some because they don't plan to add things back into their eating program, others because they don't trust themselves. And others because they don't understand the process of Food Freedom.

What they don't realize is that Reintroduction is not necessarily about adding those items back into your food rotation, but knowing which foods you need to treat like poison, which foods you can tolerate occasionally with minimal reactions, and which foods can be added back into rotation with no reactions.

Doing an elimination diet and not reintroducing just makes no sense, because you don't come out of it knowing which foods are causing issues -- and that is the whole point. Whole30 is not a "forever" plan, so knowing where to start with customizing your way of eating is essential.

We all know that the reintroduction schedule from Whole30 is lacking some items.  Below you will find graphics of both the Whole30 schedule and also the schedule that has worked best for me.

You can also add another two categories: split wine into organic (no sulfites) in addition to the wine category; split sugar into an artifical sweeteners category in addition to the sugar category.  I found that adding an artificial sweeteners category to be super helpful. Splitting dairy into 2 categories is, in my opinion, really important -- a lot of people  can tolerate either yogurt/milk or cheeses, but not both.



Maryland Crab Cakes Redux

Beth Salerno Teixeira

From Beth, author of this recipe: We Marylanders are picky about good crab cakes. I needed a compliant recipe for my son's birthday that didn't have all the distracting fillers, so I created my own. He loved them. See for yourself:

1 can lump crabmeat or 16 oz fresh
1 egg
2 tsp Old Bay
1/8 tsp dry mustard
1 1/2 Tbsp mayo
1 1/2 Tbsp yellow mustard
1/2 tsp lemon juice
1 1/2 tsp olive oil or ghee
1 tsp parsley flakes
1/4 cup unblanched almond flour

Mix fillers first then fold in crabmeat and mix in the egg.

Form 8 cakes
Bake 375 for 12 min
Pan sear in 1 Tbsp oil 1 min each side until golden brown

Sunday, July 2, 2017

Chipotle Mayonnaise

Simmie Sinow

This is so ahhhmaaazing!!! Since I enjoy things really spicy -- if you don't -- scale back the chipotle powder to 1-2 tsp instead of the 1 Tbsp called for below.

1 whole egg + 1 egg yolk
2 tsp mustard powder
1 Tbsp vinegar (ACV)
1/2 Tbsp lime juice
2 +cups oil (I prefer avocado) **
1 Tbsp chipotle powder (try 1-2 tsp for less spicy)
1/2 Tbsp TJ Onion Salt blend

1/2 Tbsp chives

** With the addition of powders and spices, the 2 cups of avocado oil very often is not enough and the mayonnaise comes out really thick. What I recommend doing is adding more oil at the end and continuing to blend and then when you're done, take a spoon and just mix it.

Place head of immersion blender in bottom of measuring cup (2 cup measuring cup works just right).


Move head around the *bottom* of the measuring cup, but don't lift up. Keep blending bottom ingredients until thoroughly emulsified.

ONLY move the head of the immersion blender up when it has emulsified up to the very top except for a very thin layer of oil on the very top. Do not do this too soon. Do not tilt sideways!

Friday, February 10, 2017

New To Whole30? Read On!

It's an All-or-Nothing 30 days (up to 90 days) elimination diet plus a minimum of 12 days of reintroducing foods eliminated to get your eating, health, and relationship with food on a healthier track.

After the reintroduction, most people transition to Paleo, as Whole30 is not a lifestyle, but a learning tool to customize your way of eating for the rest of your life.  To read more on the learning tool and not lifestyle, click HERE to go to Dallas Hartwig's article on this.  http://whole30.com/2015/05/whole30-learning-tool/

Whole30 is not for the faint of heart -- there is a lot to take in, and it's important to fully understand what you're getting yourself into before starting. As I've been saying for at least 7 years (before my first Whole30), there is NO way of eating or changing habits that's right for everyone--there is no One Size Fits All.  Find the plan that is Right For You!

The best way to do Whole30, for optimum results (and who doesn't want the best ever results?) is to follow not just the Rules, but the Recommendations as well.  Don't half-a** this effort that is so important to every part of you -- you deserve the best results and not just some fly-by-night mediocre results.

Here are some links that I feel are critical to understanding and having a successful Whole30.  Please note that some of these links are only available on the Whole30 - First Timers Support Group on Facebook--those are indicated with an ** before the topic.  Italicized items are links to follow.

It Starts With Food  -- This is the most important book to read, along with Food Freedom Forever (FFF is for after your Whole30). This explains why you're doing what you're doing.

The Whole30  -- This is more of a mechanics of Whole30 and is intended more for those that don't want to know the Why behind what you're doing.

Food Freedom Forever -- This is extremely important to read, as it helps you to understand just What "food freedom" means.  This book was very well thought out and is critical to your future way of eating and how you approach food and change your relationship with food.

NOW.....for some Whole30 reading:

WHOLE30 PROGRAM RULES -- This is very important to read and understand fully.

Reintroduction is Step 2 of Whole30..don't skip it
-- Prepping for Reintro, links to other articles on Melissa's once-a-year Whole30, why to do Reintro, etc.
-- 12 day Reintroduction process
-- Slow Roll Reintroduction process

These are short articles, and will help you prepare for your next 30 days! Be sure and go to the full page for each article, don't just read the snippet.

MEAL TEMPLATE  -- Be sure and download this file -- it shows you what your minimum portion sizes should be and also what each meal should include.

** SNACKING -- Your eventual goal after a week or so of fine tuning your food portions, is to get to the point of 3 meals, no snacks. Snacks tend to be "mindless" eating, so let's get to it and make this mean something!

BECOME AN EXPERT LABEL READER -- I cannot stress enough how important it is to do your own homework on compliant ingredients.  After a while, it becomes second nature to you.  See the item below, "Searching for Whole30 information."

SWYPO  -- This is probably the most confusing part of all of Whole30.  Be sure and read the very end where it explains that there are some foods that are just plain off-limits to everyone for 30 days.

This is a list from the SWYPO article that itemizes those things that are off-limits foods/dishes/recipes for everyone.

-- Knowing that NOT doing this is part of Whole30
-- Break Up With Your Scale
This is one of the hard-and-fast rules of Whole30.  Do this, and it's back to Day 1.  There's a good reason for this, so read up on this.

Yes, you readlly do need to do this if you break one of the rules.  Because: the rules, your commitment to yourself, science. There are only 3 rules -- and good reason to restart if you break one.  Don't look at it as failure, but success -- by restarting, you are following Whole30 and NOT choosing to disregard one of the rules.

WHOLE30 PDF FILES --There are a bunch of helpful files at this link -- do go and download at least the Meal Planning template (shows you what each meal should include and minimum portions, along with pre- and post-workout snacks), shopping list (basic foods you can eat list), common additives (forbidden additives list and most common ok to use additives list), and sugar names.

Searching via Google for answers on Whole30 is really easy!  Just go to Google and put the following in (making sure to replace IngredientName with the actual name of the ingredient you're questioning--or the topic you are looking for answers on):  forum.whole30.com Ingredient Name (or you can use IngredientName Whole30).  Look for forum links and look for Moderator answers on posts on the forum.

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)
2 Tbsp pickle juice OR 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 March 5, 2018

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

Better safe than sorry!

One of my favorite local stores! Below is a list that a FB Whole30 group put together of their favorite items.  It is by no means a full and exhaustive list, but is a darned good start for ideas!

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

Saturday, October 10, 2015

Walmart Shopping for Whole30

This list was last updated March 5, 2018

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

For a PDF file of this list, click HERE

Friday, October 9, 2015

Whole Foods Shopping for Whole30

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!  

To download the following in PDF format, click HERE.

Friday, September 25, 2015

Aldi's Shopping for Whole30

  • 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
To download this as:
  • PDF format, click HERE.

Thursday, September 3, 2015

Preserving Zoodles

Simmie Sinow

Preserving zoodles -- this was a thorn in my side for the last year, until I decided to apply the process I use on leafy green vegetables to zoodles!

I've tried blanching the zoodles and then freezing them -- yuckityuckity, mushy zoodles is not my cup of tea unless I'm deliberately overcooking (almost to the point of burned) so they have that caramelied onion familiarity to them.

So the following is how I get them to last over 10 days in the refrigerator.  I'm so jazzed about this.

Basically you're going to wrap your zoodles like a Christmas gift (no open ends!), then put them in a ziploc bag, squish the air out and put them in your refrigerator.

When you take them out, they will seem very dry.  Don't concern yourself with that -- once you saute them, they will absorb just enough moisture to be perfect!

FIRST: Julienne/zoodle-ize your zucchini (and this can be done with butternut squash, potatoes, etc.).  I use a julienne tool, as I have yet to find any other tool that works as well.  For this use, I didn't want curly zoodles, so I just whipped them out straight; when I want curly ones, I go around the zucchini instead of down.

THEN take enough paper towels (still connected to each other) to accommodate your zoodles and spread them on the paper towels. For one fairly good sized zucchini, I use 3 regular sized paper towels.

THEN....you're going to wrap this like a Christmas present (no open sides/ends), so I first fold up the sides, then just LOOSELY roll it all up. Leave on the counter for 5-10 minutes to allow the first layer of paper towels to absorb some of the moisture.

After that is done, wrap it again in another paper towel.

NOW: move it into a ziploc bag, squish the air out and store in the veggie bin in your refrigerator.