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.

Downton Abbey Finale Soup & Scones

Image from PBS.org

As you surely know, last Sunday was the final episode of Downton Abbey. To celebrate/mourn, I channeled my inner Mrs. Pattmore and made some Downton-worthy Italian Wedding Soup and Blueberry Scones. Enjoy!

Italian Wedding Soup

Inspired by The Beach House Kitchen

Meatballs:

1/2 lb. ground Chicken
1/4 cup Italian Bread crumbs
2 Tbsp. Parmesan Cheese
1 Tbsp. chopped fresh Parsley
1 Garlic clove, minced
2 Tbsp. Milk
1 Egg, beaten
1 tsp. Salt
1/2 tsp. ground Black Pepper
1 1/2 tsp. Italian seasoning

Soup:

2 Tbsp. olive oil
1 cup Onion, finely chopped
1 cup Carrots, finely chopped
1 cup Celery, finely chopped
3 Garlic cloves, minced
1 and a half cartons of Chicken Broth
1 tsp. Oregano
Salt and Pepper to taste
1/2 cup Acini di Pepe pasta
2 cups, fresh Spinach leaves, rinsed, stems removed and diced 
2 Tbsp. Lemon Juice
2 Tbsp. heavy Cream
Parmesan Cheese

In a medium bowl, combine all meatball ingredients and mix thoroughly. Place bowl in the refrigerator.

Saute onions, carrots, celery and garlic in olive oil. Cook, covered until soft.

Add chicken broth, oregano, salt and pepper and bring to a boil.

Add acini di pepe, reduce heat and simmer for 6 minutes, until pasta is tender.

Scoop meat into small balls (about ¾ in in diameter), drop into the soup and continue to cook for 5 minutes, until the meatballs float.

Add spinach, lemon juice, cream, and cook for an additional 10 minutes.

Serve with Parmesan Cheese.

Blueberry Scones

2 cups Flour

1/4 cup Sugar

1 Tbsp. Baking Powder

1/4 tsp. Salt

6 Tbsp. cold Butter, cut into pieces

1 cup Blueberries

2/3 cup heavy or whipping Cream

1 large Egg

½ tsp. freshly grated Lemon peel

Preheat oven to 375. In a large bowl, mix flour, sugar, baking powder, and salt. With a pastry cutter, cut butter into the dry ingredients, until mixture resembles course crumbs. Add blueberries and toss to mix.

In a small bowl, mix cream, egg, and lemon until blended. Slowly pour cream mixture into dry ingredients and stir, just until a soft dough forms.

You can either . . .

1.    flour a surface and roll out dough into a 6-inch round, cutting into wedges, or

2.    forgo the rolling and just drop 2-inch oval mounds on a greased baking sheet.

Bake for 20-22 minutes, or until just golden brown.

Chicken Enchilada Soup

I've been making a lot of soups and stews this winter. They make great lunches that are quick to grab in the morning as I am running out the door. This soup was inspired by a recipe I found on Pinterest. I added sweet potatoes and fresh cilantro, two ingredients that will brighten any soup!

Chicken Enchilada Soup

Olive oil
1 large Yellow Onion, chopped 
1 large Green Bell Pepper, chopped
1 medium Sweet Potato, cubed
1 Tbsp Garlic, crushed and diced
1 lb. boneless skinless chicken breasts, cooked in a separate pan
1 cup Corn, frozen or canned
1 can Black Beans, drained and rinsed well 
1 can diced Tomatoes with green chilies
1 (8 oz) can Tomato Sauce
2 1/2 tsp. Chili Powder
dash of Chipotle pepper
1 1/2 tsp. ground Cumin 
1/2 tsp. ground Coriander
1 carton + one cup of low sodium Chicken Broth 
1 large clump of fresh Cilantro, washed,   de-stemmed, and chopped
2 Tbsp. Lemon Juice 
1/3 cup Masa Harina
1 cup shredded Cheddar Cheese 
Salt and pepper to taste

Optional toppings: Shredded cheese and tortilla strips or crushed tortilla chips

In a large pot, saute onions, peppers, sweet potatoes, and garlic with olive oil. In a separate skillet, cook chicken until browned, then set aside and shred/cube when cooled. When vegetables are tender, add beans and corn. Cook for a few more minutes, and then add diced tomatoes, tomato sauce, and spices. Stir well, and then add the carton of chicken broth, cilantro, and lemon juice.

In a medium mixing bowl whisk together remaining 1 can chicken broth with masa harina until well blended and no lumps remain. Pour into soup and stir. Reduce heat to medium-low, cover and cook stirring occasionally until soup has thickened, about 5 - 10 minutes. Reduce heat to low. Add in cheddar and stir until melted. Stir in up to 3/4 cup water to thin slightly if desired/needed. Serve warm with desired toppings.

It's Sweet Potato Season

These last few weeks I've been using Sweet Potatoes to many of my meals. I adapted my favorite Pozole recipe, replacing Butternut Squash for SPs! And then I invented a fun combo of veggies and berries for my church's Thanksgiving-themed outreach at a local homeless shelter. I might just re-make it for the actual Thanksgiving!

Chicken and Sweet Potato Pozole

2 Tbsp. Olive Oil

1 large Onion, diced

1 large green or red Bell Pepper, diced

2 cups Chicken (or more if you desire), cubed or shredded

Garlic (to taste)

1-2 Tbsp. Chili Powder

1/2 Tbsp. Cumin

Dash of Cinnamon

1 large Sweet Potato (or 2 smaller ones), cubed and roasted in the oven

1 large can of Hominy, well rinsed

1 can of Pinto or Black Beans, well rinsed

1 small can Green Chilies

2 cans of diced Tomatoes, with the juice (I used fire roasted)

1 bunch Cilantro, leaves removed from stems and chopped

1 carton low sodium Chicken Broth

2 Tbsp. Lemon Juice

Black Pepper and Salt  (to taste)

In a large soup pot, sauté onion, bell pepper, chicken, and garlic. Add spices. At the same time, roast the cubed sweet potatoes on a greased baking pan at 400 degrees, until just tender. Add roasted sweet potatoes to the pot, along with the remaining ingredients. Stir together, and then add salt and pepper to taste.

You can also add corn or replace the sweet potato for butternut/acorn squash.

Serve with shredded cheese or sour cream.                            

Thanksgiving Sweet Potatoes, Green Beans, Pearl Onions, and Cranberries

(You can make any amount of this dish, therefore I have not included measurements)


Sweet Potatoes
Green Beans (frozen or fresh)
Pearl Onions (found in the frozen section)
Fresh Cranberries, rinsed

Sauce:
Equal parts:
Olive Oil
Balsamic Vinegar
Lemon Juice

To Taste:

Cinnamon
Cloves
Allspice
Ginger powder 
Garlic Powder
Paprika

Cut sweet potatoes into cubes. Roast with pearl onions on a greased baking sheet for 30 or so minutes (until tender) at 375 degrees. At the same time, steam green beans in a medium pot. In a medium rectangle baking dish, roast cranberries with fresh oregano until wrinkled and deflated (about 15 minutes).

Pour all vegetables and berries into a large bowl/serving dish. In a small bowl, combine sauce ingredients. Pour over the vegetables/berries and stir well.

Rosh Hashanah Olive Oil, Honey, and Apple Cake

I found this recipe the other day and knew I had to make it for Rosh Hashanah (the Jewish New Year). I altered it a bit, including ginger, cinnamon, and vanilla. There's a link to the original recipe so you can look at their step-by-step apple layering techniques.
 
Olive Oil, Honey, and Apple Cake

3-4 Apples (I used Honeycrisp), cored and thinly sliced
5 Tbsp. Flour, sifted
3 Tbsp. granulated Sugar
5 Tbsp. extra virgin Olive Oil
1 tsp. Baking Powder
1/2 tsp. Cinnamon
dash of Ginger
1 tsp. Vanilla
4 large Egg
1/2 cup pure Honey










1. Preheat oven to 350 degrees.
2. Grease a a spring-form cake pan, then place the apple slices inside.
3. Put flour, sugar, baking powder, cinnamon, ginger, vanilla, olive oil and 2 eggs in a bowl and whisk until smooth.
4. Pour batter over the apples and bake for 20 minutes. Take the pan out of the oven and increase heat to 400degrees.
5. In a bowl, whisk 2 eggs and honey. Pour mixture over the cake and bake in the oven for another 15-20 minutes until golden brown and fork comes out clean when poked in the center.
6. Serve warm or cold.

Rainbow Thai Peanut Salad

Today happened to be my birthday and potluck Sunday at church, so I decided to make a new exciting salad to share with my friends. I found the original recipe on Pinterest and tweaked it a bit.

Rainbow Thai Peanut Salad

Peanut Lime Dressing:
2 Tbsp. Lime Juice
1 Tbsp. Maple Syrup
1/4 tsp. Sea Salt
1 tsp. unrefined Roasted Peanut Oil
2 clove of garlic, minced

Salad:
2 large bunches chopped Kale (I used a variety of flat leaf and curly)
a few drops of Olive Oil
1/2 cup Snow Peas, cut in half
1/2 cup Carrot rounds
1 cup halved Cherry or Currant tomatoes (red and yellow tomatoes)
1 small Beet, grated
1/2 cup diced Spanish onions or Chives
a handful of chopped Thai basil, Mint
2 Tbsp. chopped peanuts

Whisk together all of the dressing ingredients and set aside.
Massage shredded kale with olive oil, and set aside while preparing the other ingredients.
Combine shredded kale with the remaining prepared veggies in a large salad bowl.
Whisk the dressing again, making sure that the salt is dissolved, and pour over the salad. Toss to combine. Top with chopped peanuts.