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Saturday, December 30, 2017

Free Whole 30 Meal Plan Round-up (with other helpful free resources)



One of the hardest and most intimidating parts of my first Whole 30 was figuring out what I was going to eat every day and what I was going to cook for dinner that could easily be modified to accommodate my family.  I've compiled the free meal plans that I found helpful and still find helpful when planning a Whole 30. I've also included some handy Whole 30 pdf downloads and links to resources to help you do a Whole 30 on a budget, if you find yourself in that boat!

Free Whole 30 Meal Plans:

-1 week plan from Smith Family Kitchen
-30 day plan from Mel Joulwan (I have LOVED everything I've ever made from her blog)
-30 day plan from The Nourishing Home (super family-friendly meals)
-1 week plan from Physical Kitchness
-30 day plan from Paleo Running Momma
-60 whole 30 recipes from Nom Nom Paleo
-30 day meal plan from Olive you whole
-Whole 30 meal planning tool from Primal Palate (this is great if you need to eliminate certain things like eggs or nightshades- it has various filters to select to customize)
-1 week meal plan from Civilized Caveman
-30 Whole 30 Crockpot/ Freezer meals from New Leaf Wellness
-7  Whole 30 Crockpot/ Freezer in 1 hour from New Leaf Wellness
-*If you have Danielle Walker's "Meals Made Simple" (which I highly recommend), you can find the adapted 8 week meal plan for Whole 30 here.

Whole 30 on a budget resources:

-Whole 30 on a budget with budget breakdown from Paleo Bailey
-Guide to Organic produce buying from Paleo Bailey
-Tips for doing the Whole 30 on a budget from The Huffington Post
-Your Paleo Poor guide to the grocery store from Whole 9 Life


Other handy Whole 30 resources:

-Emergency food ideas from The Whole 30
-Your one stop shop for handy Whole 30 downloads (common additive names, whole 30 meal template, etc..) from The Whole 30
-Guide to sneaky sugars from The Whole 30

-brittany

Friday, December 29, 2017

Slow-cooker Apple Cider Pulled Pork


This is a super versatile way to make shredded pork- this version is Whole 30 compliant but I often serve it with traditional BBQ sauce on the side for those in my household who are not doing a whole 30.  We usually eat it with homemade coleslaw and roasted potatoes and I will use the leftovers in an easy breakfast bowl with sweet potato hash, topped with a fried egg. This makes a lot of meat and is a great meal for company or meal prep to have an easy protein for weekday meals. I only use half the vinegar mixture during cooking and use the rest for serving for those who want a stronger vinegar flavor.

Ingredients:
7-8 lb. pork butt (Boston butt)
1 sweet onion, diced

Dry rub:
2 Tbs. paprika
1/2 Tbs. smoked paprika
1 tsp. garlic powder
2 tsp. kosher salt
1/2 tsp. pepper
(When not on a Whole 30 I also add 2 Tbs. of coconut sugar to this!)

Vinegar sauce:
1 cup apple cider vinegar
2 Tbs. coconut aminos
1 1/2 tsp. crushed red pepper flakes
1/2 tsp. ground mustard
1/4 tsp. cayenne powder

Directions:

Place diced onion in the bottom of the crock pot. Combine dry rub ingredients and rub all over the pork. Place pork in the crock pot, on top of onions, fat cap side down.  Combine vinegar sauce ingredients and cover pork with 1/2 the mixture. Turn crock pot on low and cook for 10-12 hours, the longer the better. Remove pork and onions from crock pot. Shred with a fork, removing excess fat.  Serve with extra vinegar sauce or alongside your favorite BBQ sauce.




Thursday, December 28, 2017

Cajun Roasted Potatoes with Smoked Paprika Aioli


These potatoes are in frequent rotation alongside various forms of protein for an easy, delicious dinner at our house, and this smoked paprika aioli really takes them to the next level. These are great as a side or as an easy appetizer. I have included two variations for the aioli; you can either make the entire thing from scratch or use store-bought mayo to cut down on time. Also, feel free to add more or less spice on the potatoes, depending on your preference. Note: I prefer to use avocado oil with these because it has very little competing flavor and a much higher smoke point than olive oil, which allows the potatoes to get really crispy without burning.

Ingredients:
6-8 red potatoes, washed and diced in chunks
3-4 Tbs. avocado oil (enough to coat potatoes well)
1/2 tsp. paprika
1/4 tsp. chili powder
1/4 tsp. garlic powder
1/4 tsp. onion powder
1 tsp. kosher salt
Dash cayenne pepper

Smoked Paprika Aioli: (Homemade mayo technique)
1 egg (room temperature) - pasteurized eggs are the safest to eat raw
1 cup light olive oil or avocado oil
1/2 tsp. kosher salt
2 garlic cloves, minced
1 tsp. smoked paprika*
1 tsp. fresh lemon juice

Put first 3 ingredients in a wide mouth mason jar.  Hold immersion blender at the bottom for about 30 seconds and then slowly pull up to incorporate the rest of the oil. (You just made homemade mayo!) Remove half the mayo and add the remaining three ingredients (stir with a spoon to combine). Store extra mayo and aioli in a sealed container in the fridge. It's good until the eggs expiration date if using pasteurized eggs.

Smoked Paprika Aioli: (Store-bought mayo technique)
1/2 cup mayo (make sure it's whole 30 compliant, or follow directions above if doing a whole 30)
2 garlic cloves, minced
1 tsp. smoked paprika*
1 tsp. fresh lemon juice

*Using smoked paprika is really key to the flavor of this aioli. No need to spend time trying to smoke your own though, most grocery stores carry it (I found mine at Kroger). If you can't find it at your local grocery store there are several options available for around 5$ on Amazon, or you could take a fun trip to your local specialty food and spice store.

Roasted Potato Directions:
Preheat oven to 425 degrees. Line a cookie sheet with parchment paper or foil. Toss potatoes in oil, and then add spices. Stir until evenly coated. Potatoes should bake for 35-45 minutes until fork tender and crispy. Feel free to turn up the temperature to 450 the last 5-10 minutes to crisp them. While potatoes cook, mix aoili ingredients together. Allow a few minutes for potatoes to cool down a little before serving.

-brittany

Wednesday, December 27, 2017

Whole 30 Pot Roast


I love this meal because it cooks for several hours filling the house with the wonderful smell of roasting meat and veggies. Actually, when I made this a couple of weeks ago my neighbor came over to ask me what I was making because she could smell the lovely aroma from outside our house. If you have a few hours at home in the afternoon, this one pot meal is really super easy to throw together.  When I made it for our friends a few weeks ago I served it alongside rice (you could do cauliflower rice for a whole 30 friendly version) but it really doesn't need it. Also, I love fresh thyme with this, but feel free to use your favorite fresh herbs- parsley or oregano would also work great! I am also including a crock-pot adaption for those of you who love all things crock-pot and would like the freedom to let it cook while you're not at home. If you go the crock-pot route I believe searing it first will produce the most flavorful roast, but if you don't have time or don't want to dirty another dish- no worries! Just stick it in as is, just make sure you cook it until it's fall apart tender, about 6-8 hours on low. 

Ingredients: 

3 lb. chuck roast
2 Tbs. olive oil
2 Tbs. ghee
2 cups beef broth
1/2 cup coconut aminos
4 Tbs. balsamic vinegar
8 potatoes quartered, half yukon gold, half red
1 red onion, cut in chunks
4 carrots, cut in chunks
3 garlic cloves, peeled and minced
Fresh thyme 

Oven Directions:

Preheat oven to 275 degrees. Cover roast with salt and pepper. Heat olive oil and ghee in oven-safe pot or dutch oven over medium-high heat. Sear roast on both sides, 2-3 minutes per side (until you get a nice brown crust on the outside- this is key because it helps keep the juices in while the roast cooks). Remove meat and set aside, add in broth, balsamic vinegar and coconut aminos and turn up heat to high. Reduce liquid by half. While liquid is reducing, rub roast with minced garlic. Turn off heat and add in potatoes, onion and carrots, give it a stir. Add in beef and nestle between veggies. Top with fresh thyme and tuck some into the sides along with bay leaves. Cook on the middle rack of the oven, covered for 4-6 hours until meat is fall apart tender. Serve over rice or cauliflower rice or as is.

Crock-pot Directions:

Cover roast with salt and pepper. Heat olive oil and ghee in oven-safe pot or dutch oven over medium-high heat. Sear roast on both sides, 2-3 minutes per side (until you get a nice brown crust on the outside- this is key because it helps keep the juices in while the roast cooks). Remove meat and set aside.  As stated above, you can skip this step if you're low on time. Add veggies to the bottom of the crock-pot.  Nestle the roast in between the veggies. Top with broth, coconut aminos, balsamic vinegar and minced garlic. Top with fresh thyme and bay leaves tuck some into the sides. Cook on low for 6-8 hours until fall apart tender (may need to cook a little longer depending on your crock-pot). 

Hope you enjoy it as much as we did!
-brittany