Tinned Fish Pasta

 Ingredients:

• medium onion, chopped
• clove of garlic, minced
• cherry tomatoes, halved
• small tin of fish in olive oil (mackerel, salmon, or tuna)
• capers
• Parmesan cheese, grated
• spaghetti noodles

Directions:

1. Cook the spaghetti noodles.
2. While noodles cook, saute onions until softened in lightly oiled pan. Add garlic and tomatoes until caramelized.
3. Add tin of fish with oil and capers; cook until warmed through.
4. Top cooked spaghetti with fish and vegetables, sprinkle with grated Parmesan cheese. 

Serves 2.

Wilted Kale Salad

Ingredients:

• 3 slices Whole30-compliant bacon, chopped
• 4 cups torn kale
• 1 small red onion, slivered
• 1/2 cup shredded carrot
• 1/2 cup grape tomatoes, halved
• 1/4 cup cashews, almonds, or pecans

Directions:

1. Cook the bacon until browned and crisp, then transfer to a paper towel.
2. Add the kale and onion to the skillet with the bacon fat. Cook, tossing frequently, until wilted.
3. Remove the skillet from the heat, stir in bacon, cartos, and tomatoes.

Serves 2.

Cashew-Crusted Chicken Tenders

Ingredients:

• Extra-virgin olive oil
• 1 large egg
• 1/2 cup almond flour
• 1/2 cup finely chopped cashews, almonds, or pecans
• 1/2 tsp salt
• 1/2 tsp pepper
• 6 boneless skinless chicken tenders

Directions:

1. Preheat oven to 425. Lighting brush olive oil on medium baking sheet.
2. Whisk together the egg and 1 tbsp olive oil in a shallow dish.
3. In another shallow dish, stir together the flour, nuts, salt, and pepper.
4. Dip each tender into the egg, turning to coat. Allow excess to drip off, then dip into nut mixture, turning to coat.
5. Bake the chicken, turning once halfway through cooking, 15 - 18 minutes.

Serves 2.

Thai Turkey and Carrot Noodle Bowl

Ingredients:

• 1 tbsp coconut oil
• 1 1/2 pounds ground turkey, chicken, pork, or beef
• 1 tbsp minced fresh ginger
• 2 cloves garlic, minced
• 2 tsp coconut aminos
• 1/4 tsp crushed red peppers
• 3 cups Whole30-compliant chicken broth
• 4 cups spiralized carrots
• 1 can Whole30-compliant coconut milk
• 1/4 cup fresh chopped cilantro
• 1 lime, quartered

Directions:

1. In a large skillet, heat oil and cook ground meat until browned, 8 - 10 minutes. Drain off the fat.
2. In a 4- or 5-quart slow cooker, combine the cooked meat, garlic, ginger, coconut aminos, and red pepper flakes. Add the chicken broth. Cover and cook on low 5 - 6 hours or high 3 hours.
3. Stir the carrot noodles and coconut milk to crock pot. Turn crock pot to high, cover and cook about 30 minutes.
4. Top with cilantro and lime wedges, if desired.

Serves 4.

Bacon and Eggs with Sweet Potato Noodles

Ingredients:

• 4 slices Whole30-compliant bacon
• 1 small red onion, chopped
• 2 tbsp clarified butter, ghee, or extra-virgin olive oil
• 2 packages sweet potato noodles or 2 medium sweet potatoes, peeled and spiralized
• 2 tbsp chopped fresh thyme
• 1/2 tsp salt
• 1/2 tsp black pepper
• 4 eggs

Directions:

1. In a large skillet, cook the bacon over medium heat until crisp. Transfer to a paper-towel and drain. Leave 2 tbsp bacon grease in skillet.
2. Add the onions to the skillet, cook until softened. Add butter and melt.
3. Add the sweet potato noodles and season with thyme, salt, and pepper. Gently toss to combine, then cook over medium heat, stirring occasionally, 5 minutes. Crumble the bacon, and sprinkle over noodles.
4. Make four indentations in the noodles that are about 2 inches apart. Carefully crack one egg into each indentation.
5. Cover and cook until the whites are set and the yolks start to thicken, or to desired doneness.

Serves 2 with generous portions. From the Whole30 Fast & Easy Cookbook, p. 84.

Warm Salmon and Potato Salad

Baby potatoes are tossed in a simple Dijon vinaigrette and served warm. The addition of arugula and salmon make this a hearty side or even a quick lunch.

Ingredients:

• 1 1/2 pounds baby yellow potatoes
• 1/3 cup avocado oil
• 1 tbsp Whole30-compliant mustard
• 1 tbsp fresh lemon juice
• 1/2 tsp salt
• 1/2 tsp black pepper
• 1 6 oz canned salmon, drained
• 2 cups arugula
• 3 green onions, sliced
• 2 tbsp snipped fresh chives
• 1 tbsp minced fresh parsley

Directions:

1. Place potatoes in a medium pot and add enough cold water to cover. Bring to a low boil and cook until tender, about 15 minutes, Drain.
2. In a large bowl, whisk together the avocado oil, mustard, lemon juice, salt, and pepper. Add the potatoes, salmon, arugula, green onions, chives, and parsley. Gently toss until potatoes are coated.
3. Serve warm.

Serves 4. From the Whole30 Fast & Easy Cookbook, p. 16.

Curry-Lime Roasted Cauliflower

Ingredients:

• 1 large head cauliflower, cut into large bite-size pieces
• 2 tablespoons avocado oil or extra virgin olive oil
• 1/2 tbsp curry powder
• 1 tsp ground cumin
• Pinch salt and pepper
• 3 tbsp mayonnaise
• juice of 1 lime + zest
• 1-2 cloves garlic, minced
• 1 tbsp fresh chopped cilantro

Directions:

1. Preheat the oven to 450F and line a large baking sheet with parchment paper.
2. In a large bowl, drizzle the cauliflower pieces with avocado oil and season evenly with the curry powder, and cumin. Season with a generous pinch of salt and pepper, and toss together.
3. Roast for 15-20 minutes, tossing halfway through, until it begins to brown and crisp up. While the cauliflower is roasting, add the mayonnaise, lime juice, zest, garlic, and cilantro to the same large bowl used to season the cauliflower. Mix well.
4. Add the roasted cauliflower to the bowl with the mayo mixture and mix to combine well. Add more cilantro, if desired, and season with more salt to taste if necessary.

Serves 3 - 4. From Whole30 Fast and Easy Cookbook, p. 18.

Hawaiian Chicken Salad

Ingredients:

• 2 cups shredded chicken
• 1 cup diced pineapple
• 1/2 tsp ground ginger
• 1/4 tsp red pepper flakes
• 1/2 tsp salt
• 1/4 tsp pepper
• 1/2 tsp granulated garlic
• 1/2 red onion, diced
• 4-6 tbsp coconut aminos

Directions:

1. Mix all ingredients in a large bowl.
2. Serve on lettuce leaves, top with tomatoes and/or avocados.

COMMENTS

Egg Roll in a Bowl

This recipe is from Don't Waste the Crumbs. It's great for breakfast, lunch, or dinner!

Ingredients:

• 1 tbsp coconut oil
• 1# ground pork, chicken, or beef
• 2 onions, diced
• 2 tsp ground ginger
• 1 tsp pepper
• 2 tsp granulated garlic
• 4 tbsp coconut aminos
• 1 tbsp apple cider vinegar
• 2 tbsp sesame seed oil
• 9 cups shredded cabbage
• 2 cups shredded carrots
• 1 cup celery, diced
• 1 cup mushrooms, sliced
• 1 tsp salt
• 1/2 tsp pepper

Directions:

1. In a large 5-6 qt pot, melt coconut oil over medium heat. Add ground meat and cook until cooked halfway through.
2. Add shredded cabbage, onions, ginger, pepper and garlic. Cook until the onions turn translucent.
3. Add the remaining vegetables, coconut aminos, vinegar, and sesame oil. Cook until all veggies soften.
4. Season with salt and pepper.

Top with a mayo/sriracha mix if desired. Serve 4.

Curry Chicken Salad

Ingredients:

• 1/2 cup compliant or homemade mayo
• 1 tbsp fresh lime juice
• 2 tbsp fresh cilantro (optional)
• 2 tsp compliant curry powder
• 1/4 tsp salt
• 2 cups diced or shredded chicken
• 1/2 medium apple, diced
• 1 celery stalk, finely diced
• 3 tbsp finely diced red onion
• 1/4 cup roughly chopped cashews (I use pecans)
• Sliced green onions, shredded cabbage, shredded carrots, and/or chopped nuts (optional)

Directions:

1. In a medium bowl, stir together the mayo, lime juice, cilantro, curry powder, and salt.
2. Add the chicken, apple, celery, and onion and toss to coat.
3. Fold in nuts, green onions, cabbage, carrots, if desired.

Serves 3 - 4. From the Whole30 Fast & Easy Cookbook, p. 18.

Chicken Protein Salad

This is a Whole30 recipe, but I really like the version found here: https://dontwastethecrumbs.com/budget-friendly-whole30-meal-plan/

Ingredients:

• 1 cup shredded chicken
• 1/2 cup each diced carrots, diced celery, quartered grapes
• 1/4 cup chopped almonds
• 4 tbsp compliant or homemade mayo
• 1/2 tsp salt
• 1/4 tsp pepper

Directions:

1. Mix it all up in a big bowl. Serve on lettuce leaves boats or on top of mixed greens.

Roasted Chicken (for shredding)

I use this recipe for shredding chicken to use in chicken salads or chicken for tacos.

Ingredients:

• 4# whole chicken
• 1 lemon
• 1 tsp salt
• 1 tsp Italian seasoning
• 1/2 tsp pepper
• bay leaf

Directions for INSTANT POT:

1. Rinse chicken inside and out. Pat dry. Season with salt, pepper, and Italian seasoning. Cut lemon in half and stuff halves in chicken cavity.
2. Add 1 cup of cold water and bay leaf to bottom of pot. Place chicken breast side up on trivet.
3. Using manual setting, set to high pressure for 60 minutes.
4. Let pressure release naturally, about 15 minutes.

Directions for CROCK POT:

1. Rinse chicken inside and out. Pat dry. Season with salt, pepper, and Italian seasoning. Cut lemon in half and stuff halves in chicken cavity.
2. Add 1/2 cup of cold water and bay leaf to bottom of pot. Place chicken breast side up in crockery.
3. Cook for 6 hours on low or 3 hours on high.

Cool cooked chicken and then shred meat off bones for later use.

Refrigerator pickled vegetables

Original recipe found at https://peasandcrayons.com/2018/01/quick-fridge-pickled-vegetables.html

Ingredients:

• 1 cup vinegar*
• 1/2 cup water
• 1/2 cup shredded carrots
• 1/2 cup shredded radish
• 1/3 English cucumber (cut into matchsticks)
• 1/2 red onion (sliced thin)
• 1 clove garlic, minced
• 1 TBSP chopped green onion
• 1/2 tsp sea salt
• 1/4 tsp dried oregano leaves

Directions:

1. Wash and dry a medium-large mason jar.
2. If you're not using pre-shredded carrots and radish, slice into matchsticks along with your cucumber. I used a mandoline to julienne whatever I have.
3. Bring water and *vinegar (I used apple cider vinegar but you can use rice wine or white wine vinegar) to a boil in a medium saucepan.
4. Add green onion, garlic, sea salt, and oregano. Stir and remove from heat. Allow pot to cool 5-10 minutes.
5. Place the veggies in your mason jar and slowly pour the hot vinegar mixture over the veggies. If you'd like to enjoy them slightly al dente (vs. soft) feel free to let the liquid cool even more before adding it to the jar.
6. Allow your jar to cool to room temperature then slap on the lid and pop in the fridge. That's it!

They can be enjoyed that very day and will be a bit more slaw-like and al dente at first. The longer these tasty veggies sit in the fridge the more flavors will intensify and the more they'll soften up too!

Whole30 basic mayo

Ingredients:

• 1 1/4 avocado oil or light olive oil
• 1 egg, room temperature
• 1/2 tsp mustard powder
• 1/2 tsp salt
• juice of 1/2 lemon

Directions:

1. Add 1/4 cup oil, egg, mustard powder, and salt to blender or food processor until emulsified.
2. Slowly add remaining 1 cup of olive oil to blender or food processor, the slower the better, until well incorporated.
3. Add lemon juice and pulse until incorporated.

Store in refrigerator.

Perfect Parfait Porridge

This is my #1 requested recipe: Perfect Parfait Porridge.
Ingredients:

• 2 tbsp old-fashioned rolled oats
• 2 tbsp steel cut oats
• 1 tbsp raw and sprouted trail mix -OR- 1 tbsp raw sesame or pumpkin seeds
• 1 tsp - 1 tbsp raisins
• 1 tsp - 1 tbsp chia seeds
• 1 tsp - 1 tbsp ground flax seeds
• generous dash of cinnamon
• 1/2 cup vanilla almond milk
• optional: add a dash of local honey
• 1/2 - 1 cup frozen fruit

Directions:

1. Mix oats - cinnamon in a tallish container. A mason jar or empty glass jar works perfect for this. Add a cup of almond milk (and honey if wanted) and stir. Top with frozen fruit and put in refrigerator overnight.
2. Eat right out of the fridge, at room temperature, or heat and eat

Pan-Seared Brussels Sprouts with Cranberries & Pecans

Ingredients:

• 1 pound Brussels sprouts, de-stemmed and halved (or ribboned)
• 2/3 cup fresh cranberries
• 1/3 cup Gorgonzola cheese, crumbled
• 1/3 cup pecans
• 2 cups barley, cooked
• 1 tablespoon maple syrup
• 1 tablespoon balsamic vinegar
• olive oil
• salt & pepper

Directions:

1. Heat skillet with drizzling of olive oil over medium heat. Season Brussels sprouts with salt & pepper and combine with cranberries in skillet.
2. Cook sprouts and cranberries for 8-10 minutes, until berries begin to burst and sprouts become tender. Add balsamic vinegar and maple syrup. Stir to coat and remove from heat.
3. Toss barley, Brussels sprouts, cranberries, and pecans in a large bowl. Top with Gorgonzola and serve.

Serves 3-4.
Source

Dreamy "Mac & Cheese" Spaghetti Squash (Single Serving)

Ingredients:

• 1/2 Tbsp flour
• salt & pepper
• 1/4 cup milk (1%)
• 1/4 cup Tex Mex blend shredded cheese
• 1 1/2 cups spaghetti squash, cooked
• 1 slice green pepper, finely diced
• 1 green onion, finely diced
• 1 Tbsp frozen peas
• 1 Tbsp Parmesan cheese, shredded

Directions:

1. Preheat oven to 350. Spray a small casserole dish with cooking spray. Set aside.
2. In a small saucepan, over medium heat, whisk together flour and salt & pepper. Slowly whisk in milk until smooth.
3. Cook and stir until thickened. Remove from heat and stir in Tex-Mex cheese until melted and smooth.
4. In a bowl, stir the cheese sauce into the cooked spaghetti squash until well combined. Spread in prepared casserole dish. Sprinkle with the green pepper, onion, peas, and Parmesan cheese.
5. Bake at 350 for about 20 minutes, until cheese is melted and squash is heated through.
6. Remove from heat and enjoy the entire dish for 220 calories, 9 fat, 20 carbs, and 17 protein.

Source

3-Cabbage Salad

Ingredients:

• 2 cups green cabbage, grated
• 1 cup red cabbage, grated
• 1 cup savoy cabbage, grated
• 1 carrot, peeled and grated
• 1 red pepper, thinly sliced
• 1/4 cup dried currants
• 2 tbsp raw pumpkin seeds
• 2 tbsp raw sunflower seeds
• 1 tbsp unhulled sesame seeds

Directions: Mix all the salad ingredients together.

Then, in a high-powered blender, make the dressing using the following ingredients.

Dressing ingredients:

• 1/3 cup soy, almond or hemp milk
• 1 apple, peeled and sliced
• 1/2 cup raw cashews or 1/4 cup raw cashew butter
• 1 tbsp balsamic vinegar
• 1 tbsp dried currants
• 1 tbsp unhulled sesame seeds, lightly toasted

Dressing directions:

Toss the salad with the dressing and top with currants and sesame seeds.

Source

Slow-Cooker Tex-Mex Chicken

Ingredients:

• 1# boneless skinless chicken breast, cut into 1" wide strips
• 2 tbsp taco seasoning
• 2 bell peppers (red & green), cut into 1" wide strips
• 2 calabasitas (or zucchini)
• 1 cup frozen corn
• 1.5 cups chunky salsa
• .5 - 1 cup shredded cheese

Directions:

1. Toss chicken in taco seasoning in slow cooker.
2. Add all other ingredients.
3. Cook on low 6 - 8 hours.

Cheap-as-Hell Veggie Chili

Ingredients:

• olive oil
• onion
• garlic
• green pepper
• 1 cup tvp (cost me about $.15 in the bulk section
• 28 oz can petite diced tomatoes
• chili powder, to taste (3 tbsp-ish)
• paprika, to taste
• crushed red peppers, to taste
• water
• salt, to taste

Directions:

1. Heat olive oil in pan
2. Brown onions & garlic
3. Add chopped and seeded green pepper
4. Add spices and brown for a bit
5. Add tvp (this will look goopy, but it's just to get the tvp coated with spices!)
   
6. Add can of tomatoes and as much water as needed for desired consistency



7. Add salt if needed

Beef Vegetable Soup

Ingredients:

• olive oil
• onion
• garlic
• 1# ground beef, lean
• 16 oz bag mixed frozen vegetables
• 14 oz can petite diced tomatoes
• Italian seasoning

Directions:

1. Heat olive oil in pan
2. Brown onions & garlic
3. Brown ground beef; drain fat if needed
4. Add veggies, canned tomatoes, and seasonings
5. Bring to a boil, lower heat, and simmer for about 20 minutes
6. Add salt if needed

Martha Stewart's Chicken Posole

Ingredients:

• 1 tablespoon olive oil
• 2 medium onions, chopped
• 8 cloves garlic, minced
• 1/3 cup tomato paste
• 3 tablespoons chili powder
• 1 teaspoon dried oregano
• 4 cans (14.5 ounces each) reduced-sodium chicken broth
• 4 cans (15 ounces each) white hominy, drained
• 6 3/4 cups shredded cooked chicken or turkey meat (2 pounds)
• Coarse salt and ground pepper
• Assorted garnishes, such as diced avocado, thinly sliced radishes, and crumbled tortilla chips (optional)

Directions:

1. Heat oil in a 5-quart saucepan over medium heat.
2. Add onions; cook until translucent, 3 to 5 minutes. Add garlic, tomato paste, chili powder, and oregano; cook, stirring constantly, until evenly distributed.
3. Add 4 cups water, broth, and hominy. Bring to a boil; reduce heat to a simmer, and cook until fragrant, about 30 minutes.
4. Stir in chicken; season with 1 teaspoon salt and 1/4 teaspoon pepper. Cook until heated through. (When freezing, cool completely before transferring to airtight containers.)
5. To serve, divide among bowls, and garnish as desired.

Silken Tofu Scramble

Ingredients:

• 1 Tbsp. olive oil
• 1 tsp. minced garlic
• 1 small carrot grated
• 1 small zucchini grated
• 5 oz. silken tofu
• salt
• 1 Tbsp. chopped fresh parsley or basil

Directions:

1. In a small skillet, heat oil over low heat
2. Add garlic and sauté 2 min.
3. Add carrot and cook 3 to 4 min.
4. Add Zucchini and tofu
5. With the side of a spoon, chop tofu as it warms, and stir until cooked
6. Season with salt and herbs

I actually like to use curry powder on this recipe. YUM!

Adzuki Bean & Chicken Stew

Ingredients:

• 1 cup of adzuki beans
• 1-1/2 chicken breasts cut up into bite sized pieces
• 2-3 carrots cut up
• 1 large onion cut up
• 2 stalks of celery cut up
• 16 oz. of chicken broth
• 1 cup of water
• 3 cloves of garlic diced small
• Salt, marjoram, bay leaf, sage, or poultry seasoning and any other herbs that you like.
• 2-3 tablespoons olive oil

Directions:

1. Wash and then soak one cup of adzuki beans in two cups water overnight or for a few hours.
2. Cook beans, boil and then simmer for an hour or so until tender. Add water as necessary.
3. Brown chicken pieces in 2 tablespoons olive oil on medium heat until cooked.
4. Let the meat get brown but do not burn. You will get a caramelized effect if done right.
5. Take chicken out of skillet and add another Tbs. of olive oil.
6. Then add onion and garlic and sauté for a few minutes. Add a little chicken broth or wine if pan gets dry.
7. Cook carrots and celery in microwave on high for a minute or two until semi tender.
8. Place everything in a good sized soup pan: chicken, onions, garlic, carrots, celery, broth and or wine, adzuki beans with any liquid remaining in pan.
9. Simmer the whole lot for 20 minutes or so after adding the herbs and spices.