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.

In Favor of Honey (and Agave and Maple Syrup)

I recently decided to experiment with removing processed sugar from my diet. It happens to be Lent, a great time to abstain from our vices--and sugar definitely falls into that category! But this hasn't stopped me from baking. The following recipes are all examples of how I have replaced sugar with Honey, Agave Nectar, or Pure Maple Syrup. Baking with liquid sweeteners require a little variation in the other ingredients. You can alter almost any sugar-based recipe by following these basic rules: 

1. Honey and maple syrup are sweeter than sugar, so use less (about 1/2 – 3/4 cup) for each cup of sugar.
2.  When substituting a liquid for a granulated sweetener for every 1 cup of honey, subtract 1/4 cup of liquid from the recipe (that means also, for every 1/4 cup of honey, subtract 1 Tbsp of liquid). 
3.  If baking with honey or maple syrup, reduce the oven temperature by 25 degrees Fahrenheit, since maple syrup and honey will tend to caramelize and burn faster than granulated sweeteners. 

5.  Since maple syrup and honey are somewhat acidic, when baking, you will need to add 1/4 – 1/2 tsp baking soda per cup of honey or maple syrup to the batter so it will rise. 

Honey Hamentashen

Multiple Servings (1 serving of Fruit)

4 cups sifted Flour (half white, half whole wheat pastry)
1 tsp. Baking Powder
1/2 cup Coconut Oil (or Butter or Oil)

1 cup Honey

1 tsp. Lemon Juice

Sift flour and baking powder into a large bowl. Make a well, place oil, honey, and lemon juice in it.

Work together with hand until dough is formed. Let sit in refrigerator for about 30 minutes.

Quadruple Berry Filling:

2 cups Berries (Blackberries, Blueberries, Raspberries, Cranberries)

1 cup Water

2 tsp. Corn Starch

1 tsp. Agave Nectar

In a medium pot, heat berries and water. After a few minutes, remove 1/4 cup liquid and combine with cornstarch in a small bowl. Stir until dissolved. Pour back into pot with berries. Stir well. Add agave nectar. And bring back to a boil. Continue to boil and stir until berries are the consistency of jam.

Roll out dough and cut into circles.  Spoon filling into each circle fold, and seal edges.

Bake at 350 degrees for 8-10 minutes or until browned.

Granola Balls

Multiple Servings (includes dried fruit)

Cocoa Honey

1 ¼ cups rolled Oats

1/2  cup Dried Fruit (Cranberries or Raisins, chopped)

3/4  cup Shredded Coconut

1/3 cup Flax Seeds (ground)

1/4 cup Seeds and Nuts (Variety: like Sesame Seeds, Sunflower Seeds, Pecans, Walnuts)

1/2 cup Honey

1/2 cup Nut Butter (Peanut Butter or Sunflower Butter)

1 tsp. Vanilla Extract

1 tsp. Cinnamon

3 tsp. Cocoa Powder

Maple Spice

1 ¼ cups rolled Oats

1/2 cup Dried Fruit (Cranberries or Raisins, chopped)

3/4 cup Shredded Coconut

1/3 cup Flax Seeds (ground)

1/4 cup Seeds and Nuts (Variey: like Sesame Seeds, Sunflower Seeds, Pecans, Walnuts)

1/4 cup Honey

1/4 cup 100% Maple Syrup

1/2 cup Nut Butter (Peanut Butter or Sunflower Butter)

1 tsp. Vanilla Extract

1 tsp. Cinnamon

1/8 tsp. Cloves

1/8 tsp. Allspice

In 2 medium bowls, combine dry ingredients. In two larger bowls, combine wet ingredients. Stir wet and dry together. Add more honey or oats, if needed, depending on if it’s too wet or too dry.

Shape into balls and arrange on large cookie sheet. Place tray in freezer for an hour or so. Then move balls to a secure container and keep in refrigerator.

Pumpkin Honey Scones

Multiple Servings (includes 1 serving of vegetables)

2 3/4 cups Flour (half white and half whole wheat flour)

1 Tbsp. + 1/2 tsp. Baking Powder

3/4 tsp Cinnamon

1/4 tsp. Ginger

1/4 tsp. Nutmeg

1/4 tsp. Allspice

1/3 cup minus 1 Tbsp Honey

1/2 cup Cold Butter

2/3 cup Canned Pumpkin

2 large Eggs

2 tsp. Vanilla Extract

1 Tbsp. Lemon Juice

1) In a large mixing bowl, whisk together the flour, baking powder, and spices. Work in the butter just until the mixture is unevenly crumbly; it's ok for some larger chunks of butter to remain unincorporated.

2) In a separate mixing bowl, whisk together the wet ingredients until smooth. Add the wet ingredients to the dry ingredients and stir until all is moistened and holds together.

3) Line a baking sheet with parchment paper. Sprinkle a bit of flour atop the parchment or pan.

4) Scrape 1/3 of the dough onto the floured parchment or pan. Round each half into a 6" circle, about 3/4" thick. Brush each circle with milk, and sprinkle with cinnamon, if desired.

5) Using a knife that you've run under cold water, slice each circle into wedges of desirable size. Carefully pull the wedges away from the center to separate them just a bit; there should be about 1/2" space between them, at their outer edges.

6) For best texture and highest rise, place the pan of scones in the freezer for 30 minutes, uncovered. While the scones are chilling, preheat the oven to 400°F.

7) Bake the scones for 22 to 25 minutes, or until they're golden brown and a toothpick inserted into the center of one comes out clean, with no wet crumbs. If you pull one of the scones away from the others, the edges should look baked through, not wet or doughy.

Top with a honey glaze (butter and honey boiled until thick).

Banana Pancakes

1 Serving (includes 1 serving of Fruit)

1 very ripe medium Banana

1 tsp. Baking Powder

1 Egg

1 tsp. Vanilla Extract

1 Tbsp. Butter

1 Tbsp. Coconut Oil)

3 Tbsp. Coconut Milk (or regular milk)

1/2  cup rolled Oats

1/4  cup Whole Wheat Pastry Flour

1/2 tsp. Cinnamon

Mash your very ripe banana with baking powder. Add egg, oil, vanilla, butter, milk and stir.

Stir in oats and flour until just combined.

Fry on a greased skillet. Serve with Agave Nectar or Maple Syrup.

Skillet Apple Peanut Butter Crumble

1 Serving (includes 1 Serving of Fruit)

1 medium Apple, sliced

1 Tbsp. Butter

1/2 cup Water

Dash of Cinnamon

3/4-1 cup rolled Oats

1-2 tsp. Honey

1 Tbsp. Natural Peanut Butter (low sodium)

Sauté apples in butter and add water. Bring to a boil. Stir in cinnamon, oats and honey. Cook for a bit and then add peanut butter.