My Whole 30: a snapshot of clean eating recipes

Four weeks ago I began the Whole 30, a dietary challenge meant to re-adjust your body's reliance on sugar and carbs to whole fruits, vegetables, meats, and fats. While I haven't totally adhered to all the website's "rules," my month of eating whole foods has helped me see how grains and sugar negatively affect my physical and mental energy. Check out the Whole 30 website for the full program. Below is a day in the life of my Whole 30 challenge, my daily breakfast, two lunch ideas, snacks, and favorite dinners.

 

BREAKFAST

Spinach and Tomato Omelet with Roasted Sweet Potatoes and Berries

Olive oil

1/2-2 cups of Spinach

1/4 cup diced Tomatoes

Other optional veggies: mushrooms, onions, green peppers

Onion Powder

2 eggs

2 Tbsp. Almond Milk

Salt

Pepper

Chili Powder

Sweet Potatoes

Berries (or fruit of choice)

or for a little more protein, add slices of avocado

The night before, cut 1-2 Sweet Potatoes into disks, slide into four wedges. Cover baking pan with olive oil. Lay out sweet potato wedges, turn each over to coat with the oil on the pan. Bake for about 30 minutes at 350 degrees, or until lightly browned and tender. Half way through, flip over each wedge.

Chop spinach and slice tomatoes. Pour enough olive oil in a medium skillet to coat the bottom. On medium-high heat, cook spinach, tomatoes, onion powder for about 1 minute. Add mixture of eggs, almond milk, and spices. Cook until able to flip over with a spatula. Cook other side for one additional minute. Serve with re-heated sweet potato wedges and berries or fruit.

LUNCH

This is one type of chicken salad, but you can experiment with any combination of chicken, nuts, seeds, dried fruit, herbs, vegetables and spices.

Curry Chicken Salad with Roasted Sweet Potatoes, Steamed Broccoli and Cherry Tomatoes

(Adjust ingredient amounts based on how much chicken you use)

Chicken – either thighs or breasts

Mayonnaise (healthy store-bought, or homemade)

Olive Oil

Coconut Oil

Mustard – either yellow or whole grain

Curry Powder – to taste

Salt

Pepper

Chili powder

Turmeric – optional

Fresh Dill

Fresh Cilantro

Chopped Cashews

Hulled Sunflower Seeds – optional

Dried Cranberries

Chopped onion

Boil chicken. Set aside. Chop onions, cilantro, dill, cashews. Once chicken is cool, cubed/shred and place in a medium bowl. Combine with 2/3 mayonnaise, 1/3 olive oil, 1/3 coconut oil. Then sprinkle in curry powder, turmeric, chili powder, salt, and pepper. Mix in dill, cilantro, cashews, sunflower seeds, cranberries, and onions.

Serve alongside roasted vegetables (especially sweet potato wedges – see above), steamed broccoli, or spinach and tomatoes.

You can also add any chicken salad to a bed of spinach, and add some other vegetables and fruit on top.

Curry Zuppa Toscana (Tuscany Soup)

Olive Oil

1 lb. Italian Sausage, browned and drained (store-bought or homemade)

2 teaspoon minced Garlic

1 medium Onion, diced

1 Bell Pepper, any color

3 large White of Yellow Potatoes, cut into small cubes

2 cups Kale, diced

1 large Zucchini, diced

1 can fire roasted diced Tomatoes

1 carton Chicken Broth, or 4 cups homemade Chicken Broth

1 can full fat Coconut Milk

Fresh Cilantro, chopped

Curry Powder – to taste

Chili Powder

Black Pepper

Salt

2 Tsp. Lemon Juice

1 Tsp. Red Wine Vinegar

In a large soup pot, cook Italian sausage with onions, bell peppers, zucchini and garlic in olive oil. Once meat is browned, add potatoes, kale, diced tomatoes, and chicken broth. Bring to a boil and simmer until potatoes are tender. Add coconut milk, spices and herbs, lemon juice, and vinegar. Continue to cook for about 15 more minutes.

SNACKS

• Green Grapes with sliced Strawberries and Nectarines
• Trail mix (Almonds, Cashews, Dried Cranberries)
• Lara Bars
• Carrot Sticks, Banana, or Apple with all-natural Almond Butter

Chia Pudding

1 cup unsweetened and unflavored Almond or Coconut milk

1/2 cup Blueberries

2 Tbsp. Chia Seeds

1/2 tsp. Vanilla Bean powder

Add all ingredients to a 16 oz mason jar and seal very tightly. Shake the jar vigorously until everything is mixed well. Put the jar in the refrigerator for 3-8 hours, or until it thickens to your preference. Stir it up and additional berries or fruit before serving.

DINNER

Chicken, Avocado and Roasted Sweet Potatoes with Homemade Salsa

Boneless Chicken Thighs

Salt

Pepper

Chili Powder

Cumin

Lemon Juice

Salsa:

2 cups Tomatoes, either fresh or diced

1 Tbsp. Garlic

1 bunch of Cilantro

1/2 Onion

1/2 Green Bell Pepper

Hot sauce/powder of choice (chili sauce or powder, green chilies, jalapenos)

Lemon Juice

Salt and Pepper

Roasted Sweet Potato wedges – from earlier

Sliced Avocado

Cube chicken, marinade with spices and lemon juice, then saute in a skillet until browned.

In a blender, combine garlic, onions, bell pepper, and cilantro. Then add tomatoes, lemon juice, and spices. Blend until desired consistency.

Serve over a bed of chopped spinach with roasted sweet potato wedges and sliced avocado.

Lemon Salmon with Green Beans and Red Onions

Olive Oil

Salmon

Lemon slices

Fresh Dill

Paprika

Red Onions, thick slices

Green Beans

Layer tin foil on a baking sheet. Coat both sides of salmon with olive oil. Sprinkle on salt, pepper, fresh dill. Lay 2-3 slices of lemon on top of fish. Layer red onions around the fish.

Cook at 400 degrees for 20-30 minutes. In a medium pot, steam green beans, sprinkled with garlic powder.