Whole30/ Paleo Recipes on the Fly

Just adding a few here that make my Whole30 simpler!

Egg Salad for One

  • 2 hard boiled eggs, chopped
  • 1 rib celery, sliced thin
  • diced onion (however much you like)
  • 1T mayonnaise (home made or an approved brand)
  • 1tsp mustard (I like brown for the spice)
  • salt and pepper to taste

Mix well.

Texas Hash:

  • 2lbs ground beef (I like 90/10 in this dish)
  • 1T ghee, coconut oil or your fat of choice
  • 1 large onion, diced
  • 2 cloves garlic, minced
  • 2 green bell peppers, diced
  • 1 can diced tomatoes in juice
  • salt and pepper to taste
  • 1lb bag frozen cauliflower “riced” and drained

Brown ground beef, onions, garlic and bell peppers in fat until browned and veggies are soft.

Add the tomatoes and simmer 5 minutes.

Add riced cauliflower and cook on high heat until most of the liquid is absorbed, about 5 minutes.

Add salt and pepper to taste.

Cook Ahead Meatballs

  • 3 pounds ground beef (your choice of fat %. I like 85/15)
  • ½ cup finely diced onion
  • ½ cup finely diced carrot
  • 3 eggs
  • ½ cup almond flour (or 3T coconut flour)
  • ¾ tsp sea salt
  • ½ tsp ground pepper
  • ½ tsp garlic powder
  • 2tsp dried parsley (or ¼ cup chopped fresh)
  • 3 Tablespoons coconut aminos (optional) and
  • 1 tsp ground ginger (optional)

(you can also add tabasco or other hot sauce, chili flakes, whatever spices you like)

Mix everything well with your hands, then roll into golfball size meatballs, packing them well.

To cook:

Stovetop: place the meatballs in a preheated skillet and cook for about 2 minutes per side, turning every 2 minutes until they’re browned all over and cooked through.

You may need to do this in batches depending on your skillet.

Oven: pre-heat oven to 425f while you make the meatballs.

Place them in a baking pan(s) in a single layer and brush lightly with melted coconut oil or ghee or olive oil so you don’t have to turn them over.

Bake for about 20 minutes or until they’re cooked through.
Cool completely and either package into individual servings OR place them in singe layers on a cookie sheet and freeze until firm then bag them all together and pull out as many as needed.

*If you’re counting calories, count the number of meatballs you get, then plug the recipe into your calorie app of choice (like myfitnesspal) then the number of servings is the the number of meatballs, then you know the info for each one multiplied by howevermany you eat :).

 

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Whole30 Day 1

Easy enough!

I do my grocery shopping on Monday, and I have my day planned so off to a good start!

Breakfast: I am not a breakfast eater generally. I have coffee and that’s usually all until Lunch time. I hard boiled a dozen eggs and they’re ready to go if I need a quick snack or want to use them in egg salad, tuna or chicken salad.

Lunch today will be chicken thighs, red bell peppers and onion stir fry with garlic, ginger and coconut aminos. (this will be my lunch pretty much all this week, unless son eats it all, then it will be egg or tuna salad lol).

Dinner will be paleo meatloaf (ground beef, onions, spices, eggs if needed, topped w/tomato puree and baked), sauteed yellow squash and sliced tomatoes and cucumbers in EVOO and balsamic vinegar.

Snacks if needed: I have olives, nuts and hard boiled eggs on hand, along with carrots, celery, almond butter, well lots of acceptable snacks.

Simple right?

Don’t overthink!

I won’t update this daily, I may do a weekly one. I haven’t decided yet. I know there are thousands  of whole30/paleo blogs out there lol.

Instant Pot Chicken and Broth Easy 2-in-1; Whole30 Broth and Chicken

I use my Instant Pot a lot. I love it!

To easily make cooked chicken, then bone broth:

Place as many bone-in chicken parts as you can in the IP to about 2″ below the “do not pass!” line, and fill with water to the “fill” line, add 1tsp sea salt.

Cook on “manual” for 15 minutes. Quick release (put something over the spout, it will sputter) then remove the lid and take all the chicken out.

Once it’s cool enough to work with, remove the meat from the bones and toss the bones, skin, and cartilage back into the IP along with 1 each roughly chopped carrot, onion and celery rib, 2tsp apple cider vinegar,1 bay leaf, 6 peppercorns (or just some pepper), and enough water to bring it back to the fill line.*

Cook on “manual” again for 1 hour then turn it off and let it cool for 20 minutes or until it naturally releases.

Cool and freeze in 1-2 cup servings.

Now you have a bunch of lovely broth and perfectly cooked chicken for chicken salad or whatever!

Adding whole chicken parts instead of just bone gives the broth a more chicken-y flavor that I personally love.

*Noting: I make plain broth most of the time: just the chicken bones, etc, salt and vinegar. Adding the onions and other veggies makes a nice drinking broth though.

T-Minus 5 Days and Counting to Whole30

I decided to start on Monday, January 30, 2017 instead of Feb 1st.

Since son and hubbs are not doing it, I am breaking the expense up between 2 shopping trips.

Well, they don’t know they’re doing it lol.

I will incorporate as much as I can into the meals that they eat as well. For example, if I make burger patties and veggies, they can have cheese and butter. I can easily make a starchy side for them and not need to make any change to the main component (Thank you Uncle Bens rice sides!).

My prep so far:

  • stocked up on marked down grass fed ground beef and steaks (woo-hoo for early Monday morning grocery shopping. That’s when our local HEB has their grass fed beef marked down :D) ;
  • a couple of bags of wild caught salmon and cod (not marked down -yikes!);
  • several packages of free-range, antibiotic/hormone free chicken (also marked down), I picked up drumsticks and thighs, and a pack of 4 breasts that will get added to bone broth;
  • canned tuna and canned sardines in olive oil, anchovies for salad dressing;
  • bags and bags of frozen veggies;
  • nutpods (Whole30 approved creamer) even though I drink my coffee mostly black, now and then I like a little something in it. The original flavor nutpod also works well to add creaminess to soups and things.
  • Almonds, walnuts and pecans, which I packaged in 1oz bags and popped in the freezer;

Today I’m going to make chicken bone broth and freeze it in 2 cup containers.

I’m also going to make my go-to/emergency Whole30 meal component: 

  • 3lbs ground beef (use grass fed if you can, if not just drain it well since most of the bad stuff is in the fat);
  • 2lbs frozen, french cut green beans
  • 1 large onion, diced. LARGE like, huge!
  • mushrooms, sliced, as many as you like (I use about 1 pound)
  • 3 cloves garlic, pressed or minced
  • 1 cup beef broth
  • 3T ghee, coconut oil, whatever fat you prefer
  • salt and pepper to taste
  • (later)
  • 4 cups beef broth
  • 1 can diced tomatoes (optional)
  • 2T coconut aminos or GF tamari sauce(iffy on whole30, use the aminos for 100%)

Heat the fat and add the onion. Cook for 2-3 minutes, until it starts to soften, then add the garlic and cook 1 minute.

Add the ground beef, breaking it up, and cook for 5 minutes until it’s no longer pink on the surface.

Add the green beans, mushrooms, and 1 cup of broth and simmer for 10 minutes, until it’s cooked through.

Spoon out approximately half and let it cool, then portion into approximately 6 serving sized and freeze individually.

To the remaining in the pan, add the 4 cups broth, tomatoes with juice, and aminos. Bring to a simmer for a few minutes.

Let cool and portion into approximately 6 servings and freeze individually.

Now you have a “dry” beef an veggie base and a “soup” base.

You can add  more veggies when you heat it, or eat as-is for a filling, quick meal.

I like to add hot sauce and a splash of vinegar to the “soup” version when I heat it up.

 

 

Whole30 Challenges in the New Year!

Ok I needed January to  figure out what I wanted to do, and I feel like it’s time for a Whole30 challenge in  February!

When I did Whole30 before, one of my favorite meals was questionable because of this – but it’s made with real products, nothing weird, so I asked on a whole30 challenge group and they gave it the nod of approval lol.

Of course, whether you’re doing Whole30, Paleo, Primal or just low-carb in general, this is a good gluten-free, easy and fast recipe 🙂

A mug Muffin with a poached egg on top, drizzled with a little ghee.

  • I keep a container of the dry mix in the fridge:
  • 1 cup each almond and coconut flour;
  • 1/2 cup flax meal;
  • 2 teaspoons aluminum free baking powder
  • 1/2tsp sea salt.

Shake well before using.

(Note: when I’m not on whole30, I also add 1/3 cup buttermilk powder to this mix. Search amazon and find the ones that are just dried buttermilk, nothing else added.)

To make the basic individual muffins:
beat a large egg in a 3″-4″ diameter, microwave safe mug, add 1T water, mix then stir in 2T of the muffin mix.

Let it thicken up for a minute then microwave for 1-1.5 minutes.

For a fluffier version, more of a light fluffy cake-like texture:
beat 1 large egg, then add 2T organic pumpkin puree. Mix well, then add 2T+2tsp of the dry mix.
Microwave for 1.5 minutes until it looks set on top.

I’d drizzle about 1tsp ghee on this and top it with a poached or fried egg.

It’s very filling, and takes less than 5 minutes from egg crack to eating 🙂

Planning on February now gives me plenty of time to get my pantry and fridge in order, deal with the hubbs and the sons whining (lol) and generally get in the right mindset.

It IS a mindset. Whole30 is a serious challenge if you love cheese and other things that are off limit for a month!

Luckily, the last 2 challenges I did went really well and I now like black coffee.

If you’re hesitant, you can use coconut milk 🙂

I was given a great tip to transition from sweetener and cream to black: try iced black coffee!

It wasn’t that bad, it worked great to kick the sweet and light coffee habit, though I do use 1/2&1/2 or heavy cream now and then when I’m not doing  a challenge 🙂