Truth be told, I wasn’t always a smoothie person. I was team “chew” until I started feeling sluggish immediately after breakfast, but somehow hungry an hour later. The culprit: carbs and sugar, even if from natural sources like oats and berries. Don’t get me wrong, there is still a time and a place for a cozy bowl of oats, but I tend to indulge in that old favorite on the weekends when snuggling with my bulldog is the only item on the agenda.

So what now? I was yearning for something that would be equally satisfying, but not so heavy. For something that would energize, without spiking my blood sugar. For something that would be well rounded…and perhaps even contain veggies? Oh, and lest we forget easy. Too much to ask? I don’t give up that easily. I decided to try my hand and hiding some veggies in a smooth and use whole foods like avocado and sweet potato to give it a thick texture with plenty of good fats and resistant starches that would keep me full and satisfied. And let me tell you, it’s amazing what you can hide in a smoothie! Spinach? May not change the taste, but watch out for the green hue. Cauliflower? A great way to bulk up the texture, but without any off flavor!

Here’s what I love in particular about my go-to green smoothie that I drink every day, whether for breakfast, lunch or a post-workout snack.

Top 5 Reasons to Drink This Green Smoothie on the Daily

1.) Hydration: Romaine lettuce is a main ingredient and is 95% water! Plus ice, water and lemon juice amplify the hydration.
2.) Healthy Fats: Avocado adds a creamy texture and heart-healthy monounsaturated fats.
3.) Plant-Based Protein: Flax and hemp seeds add whole food based protein. Say goodbye expensive protein powders!
4.) Low in Sugar: Only sweetened with a bit of zero calorie stevia or monk fruit.
5.) Highly Nutritious: Spinach is high in fiber to keep you full and is also an excellent source of a variety of vitamins and minerals.

That’s a whole lot of goodness in one smoothie! Not to mention a bit of mint makes it oh so refreshing. Equally as good? My Salted Caramel Sweet Potato Smoothie and Chocolate Avocado Smoothies. They’re a bit more indulgent, but still filled with plenty of nutrition from whole foods and low in sugar. Together, these three smoothies are what I like to call my three amigos. Ready to ride off into the sunset with these recipe? Get the easy peasy recipes below.

Superfood Green Smoothie
Makes: 1 serving
Ingredients:
– 1 C romaine lettuce
– 1/2 C fresh spinach
– 1-2 sprigs of fresh mint
– 1/2 avocado
– juice of 1 lemon
– 1 C water
– 1 C ice
– 1 T hemp seeds
– 1 T flaxseed
– 1 packet stevia and/or monk fruit sweetener (or 2-3 drops liquid sweetener; I use Whole Earth Sweetener)

Directions:
Add all of the ingredients to a high speed blender and enjoy!

Salted Caramel Sweet Potato Smoothie
Makes: 1 serving
Ingredients:
– 1 C frozen, cubed sweet potato (option to sub butternut squash)
– 1 frozen banana
– 3/4 C unsweetened nut milk of choice
– 1/2 C frozen cauliflower
– 1 T nut butter of choice
– 1 tsp vanilla extract
– 1/2 tsp cinnamon
– pinch of nutmeg
– pinch of ground cloves
– 1 T salted coconut caramel sauce

Directions:
Add all of the ingredients to a high speed blender and enjoy! Option to drizzle additional salted caramel on top.

Chocolate Avocado Smoothie
Makes: 1 serving
Ingredients:
– 1 frozen banana
– 1 C fresh spinach
– 1/2 avocado
– 3 T cacao powder
– 1 1/4 C nut milk of choice
– 1 C ice
– 1 T salted coconut caramel sauce, maple or date syrup

Directions:
Add all of the ingredients to a high speed blender and enjoy! Option to top with cacao nibs.

Welcome to forever smoothie season! Have a favorite smoothie recipe of your own? Do share!

The post 3 Smoothies That Will Restore, Rejuvenate & Have You Rejoicing appeared first on The Shooks Life.

Pancake meets pizza. A love child is born. And I’m smitten. Pancake pizza is my latest brainchild fueled by too much coffee and too many fresh berries. What’s a girl to do but find a way to put that caffeinated energy to use in developing a simple morning treat that you and kiddos will love! This pancake pizza features my favorite oatmeal blender pancakes smothered with crunchy pecan butter, homemade jam, fresh berries and a drizzle of syrup. It’s that easy! Slice into the recipe details and more ideas for toppers below.

Pancake pizza is the only love triangle I’m interested in. And my love runs deep. I’m a big believer that you can turn just about anything into pizza (and who doesn’t love pizza?!). Proof: pancakes can be pizza too. The only skilled required: flipping the largest flippin’ pancake you’ve ever flipped. Beyond that, this is an easy and fun way to get creative with your usual stack of pancakes. Some ideas for toppers:

Pancake Pizza Toppers

Sauce It Up:
-Nut butters
-Jam
-Cream cheese
-Whipped cream
-Yogurt
-Honey

Top It Off
-Fresh strawberries, raspberries, blackberries, peaches or blueberries
-Sauteed cinnamon apples, peaches or pears
-Chopped pecans, walnuts, pistachios almonds or peanuts
-Dried cranberries, blueberries, goji berries, raisins or cherries
-Chocolate or rainbow sprinkles
-Pumpkin, sunflower, pomegranate or chia seeds
-Maple syrup, chocolate syrup, caramel or honey
-Fresh mint or lavender

I’d love to hear any other ideas! While that brain is churning, let’s get pancake pizza making!

Oatmeal Pancake Pizza
Makes 5-6 supersized pancakes

Ingredients:
Pancakes
-2 C rolled oats
-1 ripe banana
-1 pasture-raised egg (I always use Vital Farms)
-1 C unsweetened vanilla almond milk.
-1 T maple syrup
-1 tsp vanilla
-1 tsp baking powder
-1/2 tsp baking soda
-1 tsp cinnamon
-1/4 tsp salt
Toppings
-Nut Butter
-Jam (homemade recipe below)
-Fresh berries
-Maple syrup

Directions:
Step 1: In a high speed blender, grind the oats for a few seconds to create a flour-like consistency. You’ve now made oat flour!
Step 2: Add the remaining pancake ingredients to the blender and pulse until evenly mixed, scraping down the sides if necessary and avoiding over-blending. Let sit for 10 minutes for best results (the oats will really soak everything up and the batter will thicken).
Step 3: Pour 1/2-2/3 C of the batter onto a hot griddle that’s been coated in butter, ghee or olive oil to make an extra large pancake. Flip once bubbles form around the edges and the pancake becomes golden brown.
Step 4: Top the pancake pizza as you like, layering on your nut butter of choice, jam, fresh fruit and maple syrup! Slice into triangles and enjoy!

Homemade Chia Jam
Makes: 1 mason jar

Ingredients:
-2 1/2 C berries of choice
-4 T maple or date syrup
-2 T chia seeds
-squeeze of lemon juice

Direction:
Add the berries and maple (or date) syrup to a small pot over medium heat on the stove top. Stir to combine and continue heating until bubbling. Once bubbling, mash the berries with a fork or potato masher, then add the chia seeds. Cook for another 5 minutes, stirring occasionally until thickened. Remove from heat and give it a squeeze of lemon. Store in a covered mason jar for up to a week.

The post Pancake Pizza Mash-Up appeared first on The Shooks Life.

The secret to living apple-y ever after is Apple Cinnamon Overnight Oats. Actually, I don’t know the secret to happiness in this wild new world, but I’m doing my best to find the little joys in daily life. And while everyone else is wondering, what day is it? I’ve started to name my days by the flavors of overnight oats. What day is it? Oh, Apple Cinnamon day. When is that presentation due? Raspberry White Chocolate day. Can’t remember when you last washed your hair? Probably Carrot Cake day. Oh you heard that right. And maybe it’ll mean more hair washing because Carrot Cake Oats are oh so worth it. If you’re looking for a little pep in your step, read on for any endless array of overnight oats…and a few other ways I’m coping with keeping the days straight.

Having a case of the Mondays…every day? Same. But what’s been giving me a little thrill on the daily is concocting a new variety of oats to put a little pep in my step. I’m going on week 6 of working remotely. And while I went into this thinking I’d have sooooo much time to make a delicious, homemade breakfast every day…I was quickly jolted into the reality of working remote. The number of calls have amplified x10. And with everyone wanting to stay “connected”, those calls have turned into video conference calls. While I’ve gotten real comfortable doing no-makeup conference calls, I haven’t quite worked my way up to full-on cooking during said calls.

So, overnight oats it is! And the options truly are endless. The prep is legit 5 minutes and most of the ingredients can be found in your pantry or freezer. Let’s cover some of the basics.

What kind of oats should you use?

Old-fashioned oats are the Goldilocks of overnight oats – just right. Quick oats will do in a pinch, but you’ll likely want to scale a bit back on the liquid since they won’t soak up as much. Skip the steel-cut oats , which will be too firm. Instant oats (like those found in single serve packets), will become a mush.

When should you use fresh vs frozen fruit?

Either will work! What I love about frozen fruit, is that when warmed in the microwave for 30 seconds, they get really juice and add an abundance of flavor to the overnight oats mixture. I personally prefer to reserve fresh fruit as a topping the next morning.

What else can you add to overnight oats?

Nuts, seeds and shredded coconut are all fair game to add some texture, but should be used as toppers only – they’ll get mushy if added the night before. For added health benefits, protein powder is great for a boost of protein (obviously), ground flax or chia seeds for omega-3’s and fiber, or adaptogens like maca root powder for managing stressors. These ingredients should all be added the night before so they have ample time to soak into the liquid.

How long do overnight oats last?

Technically, they’ll be good in the fridge for up to 5 days, but I find that they’re best in the first 2-3 days as they’ll continue to soften.

Ready to become a master of overnight oats? Let’s get mixing!

Cinnamon Apple Overnight Oats
Makes: 2 servings

Ingredients:
Overnight Oats
– 1 C old-fashioned oats
– 1 T chia seeds
– 1 T maple syrup
– 1 1/4 C milk of choice
– 3/4 tsp cinnamon
Cinnamon Apples
– 1 large apple, peeled, cored and diced
– 1/4 tsp cinnamon
– 2 T coconut sugar
– Butter or ghee for sauteeing
Optional Toppings:
-Nut butter of choice
-Pecans

Directions:
Step 1: Make the cinnamon apples by placing the apples, cinnamon and coconut sugar in a large resealable plastic bag. Seal and shake to coat the apples. Heat a saute pan to medium heat and add a tablespoon of ghee or butter. Once melted, add the apples and stir to coat. Cover and continue to saute, stirring every once in a while until soft and easily pierced with a fork – about 5-7 minutes. If pan becomes too dry, add some water. Turn off the heat and allow to cool.
Step 2: Add the overnight oats ingredients to a quart-sized mason. Cover and shake to mix together. Add 1/2 of the cinnamon apples and shake to combine. Place in the fridge overnight. Store the remaining apples in a separate container to top the overnight oats the next morning.

Blueberry Cheesecake Overnight Oats
Makes: 2 servings

Ingredients:
– 1 C old-fashioned oats
– 1/2 C Greek yogurt
– 3/4 C milk of choice
– 1/2 C blueberries (frozen recommended)*
– 1 T chia seeds
– 1 T maple syrup (or sweetener of choice)
Optional Toppings:
-Chopped pistachios
-Additional blueberries

Directions: Add all of the ingredients (with the exception of optional toppings) to a quart-sized mason jar. Cover and shake to mix. Place in the fridge overnight. In the morning, split between two bowls and top as you’d like with additional blueberries and pistachios.

*Tip: Place the frozen berries in the microwave for 30 seconds so they become extra juicy.

Carrot Cake Overnight Oats
Makes: 2 servings

Ingredients:
– 1 C old-fashioned oats
– 1 1/2 C milk of choice
– 1 T chia seeds
– 1/2 C shredded carrots
– 3 T raisins
–  2 T maple syrup
– 3/4 tsp cinnamon
– 1/4 tsp allspice
Optional Toppings:
– Pecans or walnuts
– Additional raisins

Directions: Place all of the ingredients (with the exception of the optional toppings) in a mason jar. Seal and shake to mix. Place in the fridge overnight. Split between two serving dishes in the morning and top with optional nuts or additional raisins.

Raspberry White Chocolate Overnight Oats
Makes: 2 servings

Ingredients:
– 1 C old-fashioned oats
– 1/2 C Greek yogurt
– 3/4 C milk of choice
– 1/2 C raspberries (frozen recommended)*
– 1 T chia seeds
– 1 T maple syrup (or sweetener of choice)
Toppings:
-White chocolate chips
-Fresh raspberries

Directions: Add all of the ingredients (with the exception of optional toppings) to a quart-sized mason jar. Cover and shake to mix. Place in the fridge overnight. In the morning, split between two bowls and top as you’d like with white chocolate chips and additional raspberries.

*Tip: Place the frozen berries in the microwave for 30 seconds so they become extra juicy.

Strawberry Cheesecake Overnight Oats
Makes: 2 servings

Ingredients:
– 1 C old-fashioned oats
– 1/2 C strawberry yogurt (I used Cocojune strawberry rhubarb coconut yogurt)
– 3/4 C milk of choice
– 1/2 C strawberries (frozen recommended)*
– 1 T chia seeds
– 1 T maple syrup (or sweetener of choice)
Optional toppings:
-Granola crumbles
-Fresh strawberries
-Chopped pecans

Directions: Add all of the ingredients (with the exception of optional toppings) to a quart-sized mason jar. Cover and shake to mix. Place in the fridge overnight. In the morning, split between two bowls and top as you’d like with white chocolate chips and additional raspberries.

*Tip: Place the frozen berries in the microwave for 30 seconds so they become extra juicy.

Mocha Overnight Protein Oats
Makes: 2 servings

Ingredients:
-1 C old-fashioned oats
-2 T chia seeds
-1 scoop chocolate protein powder
-1/2 C chocolate almond milk
-6 T of cold brew or strong coffee
Optional topping:
– Chocolate chips

Directions: Add all of the ingredients to a mason jar, stir to combine, refrigerate overnight and enjoy in the morning! Option to top with chocolate chips.

Now the biggest question is, which one first?!

The post Endless Overnight Oats appeared first on The Shooks Life.

All I want for Christmas is a Paleo French Toast Bake that practically bakes itself. Too much to ask? Well I must have been good this year, because this recipe passed the test with flying colors. The last thing anyone needs over the holidays is more work. But there’s always the pressure to prove to guests you’re a super host. This will be your genie in a bottle because it’s a few simple ingredients thrown together and ready to bake in the morning – plus I provide some healthier Paleo swaps that will take just as good as the OG. Read on for the dEATs that will save you Christmas morning.

This year, we’re traveling half across the country from Texas to Wisconsin to spend a couple of weeks with family. Pros: not having to a cook a thing! Cons: navigating the airport with the other half of the country. Before we head north, I had some ingredients to use up so that we didn’t come home to a fridge of expired foods as a New Year’s gift. But I also didn’t quite have the energy to make anything extravagant or too time-consuming given the looming last-minute shopping (I will never learn). So, with a loaf of bread, some eggs, non-dairy milk and canned pumpkin, I whipped up this Paleo French Bread Bake with fingers crossed it would be a masterpiece with zero effort – cha-ching! I’ll be saving most of this in the freezer so that when we get back, we’ll have the most decadent breakfast waiting for us!

What are some of your favorite easy, crowd-pleasing dishes? Drop some knowledge because we could all use as much help as possible this time of year!

Paleo Pumpkin French Toast Bake
Serves: 6-8

Ingredients:
French Toast Bake
– 1 loaf of day-old bread (I used Mikey’s Paleo Bread)
– 5 pasture-raised eggs like those from Vital Farms
– 1 1/2 C unsweetened vanilla almond milk (option to sub milk)
– 1/2 C coconut creamer like Milkadamia (option to sub half&half)
– 2 T vanilla extract
– 1 T pumpkin pie spice
– 1 C pumpkin puree
-1 C coconut sugar (option to sub granulated sugar)

Streusel Topping
– 3/4 C almond flour (option to sub another flour)
– 1/3 C coconut sugar (option to sub granulated sugar)
– 1 tsp pumpkin pie spice
– 1/3 tsp sea salt
– 1/4 C grass-fed butter, solid and chilled like that from Vital Farms
– 1/3 C chopped pecans

Directions:
Step 1: Roughly dice the bread* and place in a greased 9×13 pan. In a medium bowl, mix the remaining French Toast Bake ingredients together to create a custard. Pour the custard evening over the bread. Cover and place in the fridge for 3-4 hours or overnight.
Step 2: Make the streusel topping by placing all of the ingredients in a small mixing bowl. Using your fingers, mix together, breaking down the butter until you form a crumbly topping. Set aside until ready to bake the French toast.
Step 3: When ready to bake the French toast, pre-heat the oven to 350 degrees Fahrenheit. Sprinkle the streusel evenly over the top of the French toast and custard mixture. Place in the oven and bake for 45-55 minutes or until its no longer jiggly. If the top starts to brown too quickly, place a piece of aluminum foil over the top. Remove from the oven once set and allow to cool for 10 minutes before slicing and serving with your favorite syrup.

Happy Holidays and enjoy the time with family!

The post Paleo Pumpkin French Toast Bake appeared first on The Shooks Life.

Spotted: pot of gold. Leprechaun: not included.

Making my own luck this morning with this COCONUT MATCHA CHIA PUDDING topped with coconut cream and a sprinkle of nature’s gold – aka bee pollen. I’m escaping the Irish invasion in Chicago today for St. Patrick’s Day, but couldn’t help but cheers the day with something green. Also celebrating a lot of luck (ie hard work) that’s recently paid off with some exciting news on the job and life front to come soon! In the meantime, I hope you enjoy this Keto, Paleo and Whole30-friendly treat!

Coconut Matcha Chia Pudding
Serves: 3-4

Ingredients:
– 1 can of full fat coconut milk
– 2 tsp matcha tea
– 1 tsp vanila
– 1/4 C chia seeds
– 1 T maple syrup (omit if Whole30 or use date syrup*)
– optional: top with coconut cream** and bee pollen

Directions:
Step 1: Pour the coconut milk into a medium mixing bowl. Add the matcha, vanilla and maple syrup (if using). Use an immersion blender to combine or whisk vigorously. Add the chia seeds and stir to combine. Pour into a mason jar, cover and refrigerate overnight.
Step 2: Remove from the fridge, scoop into 3-4 glasses or small bowls and enjoy with your favorite toppings like coconut cream (recipe below), bee pollen, grain-free granola or pistachios.

*To make the date syrup: combine 1 C of pitted Medjool dates, 1 1/2 C of water and 1 tsp of lemon juice in a food processor. Process until smooth and syrup-like. Store in the fridge for up to a week.

**To make the coconut cream, place a can of coconut cream in the fridge with the chia pudding overnight. In the morning, scoop the solid milk from the top of the can into a small metal mixing bowl (option to place the mixing bowl in the fridge for a few minutes so that it’s nice and cool). Use a handle blender to whip until smooth peaks form. Use the remaining coconut water in the can for your favorite smoothie the next morning!

Happy St. Patrick’s Day!

The post So Matcha Love appeared first on The Shooks Life.

Holy shakshuka! We’re almost halfway to Whole30! If you thought there would be a turning where it just got easy…you’d likely be disappointed. Sorry not sorry to reveal the awful truth that the rollercoaster isn’t over yet and there will be days (or hours) where you feel like king of the world and others where you are seriously considering ending your Whole30 run. I’m guilty too. So together, let’s stick with it and gobble up these Whole30 delights in my Whole30 Survival Guide: Part Three. # Whole30 Snacks

By now your love (or hatred) for vegetables is likely boundless, you’ve mastered every type of breakfast sweet potato hash there ever was and either the monotony is soothing if you like routine, or driving you nuts if you’re a variety monster like me. However, hopefully there are things you’re starting to enjoy about Whole30, like the mid-afternoon sugar pangs that have started to subside (holy crapola our bodies have learned how to survive off something other than sugar for energy!) or increasing energy levels (amazing what food with substance can do) or maybe even seeing outward benefits (hello radiant skin). Let’s remind ourselves of all these good benefits to keep us on track and start thinking what life after Whole30 might look like.

Life after Whole30…have you thought about it yet?

What might you take away from this venture? What bad habits can you start to nix and what good ones can you incorporate into your everyday? For me, it’s more mindful snacking and skipping that nightly glass of wine. Don’t get me wrong, I will definitely still indulge in some vino, but it will be less habitual and more joyful.

I’ve also given some thought to Paleo.

My take on Paleo is that it’s a more sustainable version of Whole30 that allows you to incorporate foods back into your diet that aren’t going to upset your system or cause you to go haywire (for example, if dairy doesn’t bother you, you can have that Greek yogurt, but if pancakes always mean endless stacks, you stay away from them even if they include compliant ingredients like almond flour). Here’s a quick synopsis comparing the two:

Whole30 Restrictions:
-No sugar, real or artificial.
-No alcohol, even in cooking.
-No grains or gluten-free pseudo grains.
-No legumes or peanuts.
-No dairy, cow or sheep.
-No baked goods, junk food or treats that contain “approved” ingredients. For example, pancakes. The goal is to break the craving, not replace it with coconut flour pancakes.

Paleo Restrictions:
-No refined sugar (allows for honey, maple syrup and coconut sugar).
-Limited less processed alcohol (red wine, ciders, distilled spirits like vodka, gin & tequila without sugary mixers).
-No grains (however, you can make Paleo-friendly breads with ingredients like almond flour and coconut flour).
-No legumes or peanuts.
-No dairy, cor or sheep.
-Baked goods and treats with approved ingredients are allowed such as these Paleo Apple Hand Pies, this Chocolate Avocado Mousse, these Corn Bread Muffins or Paleo Banana Muffins.

The intent of Paleo is to eat like our ancestors, but in today’s modern world – more whole foods, but also conventional foods with clean ingredients. That’s something I can definitely get behind, especially if occasional non-compliant ingredients are allowed. I’ve done Whole30 before, so I know my triggers (sugar and dairy are no bueno for my skin) but for the most part, my body is happy. So, be choiceful of what works for you. If intuitive eating (eating what is right for your body) is more your jam and you’re done with restrictions, go for it. Start to think about what you might take away from this experience though.

Now for the recipes! See below for some of my fav new editions to my Whole30 repertoire. Note that the red pepper crema that is paired with the cauli steak is AWESOME as a veggie dip too, especially if you’ve been missing hummus. I hope you enjoy these as much as I did!

Whole30 Harissa Shakshuka with Cashew Ricotta (optional)
Serves: 4-6
Ingredients:
Shakshuka
– 3 T EVOO
– 1 yellow onion, chopped
– 1 red bell pepper, seeded and diced
– 3 cloves of garlic, minced
– 1 (28oz) can of crushed tomatoes
– 1 tsp ground cumin
– 1 tsp smoked paprika
– 2 T harissa paste
– 2 generous handfuls of fresh spinach
– 3/4 tsp salt
– 1/4 tsp black pepper
-6  large eggs

Cashew Ricotta (optional)
-1 1/2 C cashews, soaked overnight (or at least 4 hours)
-1/2 C water
-1 T apple cider vinegar or lemon juice
-1 clove of garlic
-2 T nutritional yeast
-dash of onion powder, salt and pepper

Directions:
Step 1: Heat oven to 375 degrees.
Step 2: Make the cashew ricotta, if including it in the recipe (highly recommended!) – this will add a creamy texture and temper the heat of the harissa, but you can certainly omit. Add all of the ricotta ingredients to a food processor and pulse until smooth and creamy. Scoop into a small bowl and set aside.
Step 3: Make the shakshuka by heating the olive oil in a large dutch oven or cast iron skillet over medium heat. Add the diced onions and red bell peppers. Cook stirring occasionally until softened – about 10-15 minutes. Add the garlic and cook until tender and fragrant, stirring frequently – about 1-2 minutes. Stir in the remaining ingredients through the black pepper and allow to simmer until the sauce thickens, about 10 minutes.
Step 3:  Create 6 small divots in the sauce. Gently crack the eggs in each of the divots. Transfer to the oven and bake until the eggs are just set, 7 to 10 minutes. Serve with pita bread, challah or other bread of your choice (shown with Simple Mills flatbread).

Cinnamon Persimmon Chia Pudding
Serves: 3-4
Ingredients:
Vanilla Cinnamon Chia Pudding
– 1 1/2 C unsweetened vanilla almond milk
– 1/2 tsp vanilla extract
– 1/4 tsp cinnamon
– sprinkle of cardamon
– 1/4 C + 2 T chia seeds
Persimmon Puree 
– 3 very ripe persimmons, stems removed
– 1/8-1/4 tsp cinnamon

Directions:
Step 1: Make the chia pudding by adding the almond milk and seasonings to a mason jar. Stir to combine. Add the chia seeds and stir until evenly distributed. Place in the refrigerator overnight. Note that I always recommend adding the chia seeds after you’ve mixed everything else together because the seeds very quickly start to clump and adhere to the mixture. Combining the other ingredients first ensure more even distribution of the flavoring.
Step 2: Make the persimmon puree by placing large chunks of the persimmon into a food processor with the cinnamon. Pulse until it is the texture of chunky applesauce. I include the peels in my puree, but you can opt to remove beforehand. Note: make sure the persimmon is super ripe (almost mushy in texture like an overly ripe plum) otherwise the flavor will be too bitter and it will be tough to blend.

Cauliflower Steak with Roasted Red Pepper Crema
Serves: 2-4 depending on size of cauliflower head

Ingredients:
Cauliflower Steak
– 1 head of cauliflower
– EVOO
– 3 cloves of garlic
– Italian herb mix
– Salt and pepper
Roasted Red Pepper Crema
– 1 red bell pepper, roasted (I bought a jar from Trader Joe’s)
– 1 C raw cashews soaked overnight in the fridge
– 1/2 C of water
– 1 clove of garlic (or 1 tsp of jarred, minced garlic)
– 1 tsp smoked paprika
– 1 tsp nutritional yeast
– 1/2 tsp salt
– freshly ground black pepper, to taste
– optional: 1 scoop of Vital Proteins Collagen Peptides
Extras (optional)
-Kale or broccoli sprouts
-Chopped pistachios or pumpkin seeds

Directions:
Step 1: Pre-heat the oven to 400 degrees Fahrenheit. Remove the leaves from the head of the cauliflower, keeping the core intact. Place the cauliflower core side down on a cutting board and slice into 1/2 inch thick slices starting from the center. I can generally get 2 full “steaks” from a small head of cauliflower or 4 from a large head. Place the cauliflower steaks and remaining florets on a sheet pan dusted with extra virgin olive oil.
Step 2: Combine the olive oil, 1 tsp of the Italian herb mix and the minced garlic in a small bowl. Brush the olive oil mixture liberally on the cauliflower steaks and florets. Sprinkle with salt, pepper and more Italian herbs if you like. Place in the oven and roast for 15-20 minutes. Option to flip midway through, but I didn’t find it necessary.
Step 3: While the cauliflower steaks roast, make the roasted red pepper crema by adding all of the ingredients to a food processor. Pulse until the texture is creamy, adding more water if the mixture is too thick.
Step 4: Assemble the cauliflower steaks by liberally spreading the roasted red pepper crema on each of the serving plates. Lay a cauliflower steak on top of each of the plates with the crema. Option to sprinkle each steak with sprouts of your choice as well as crushed pistachios or pumpkin seeds (also known as pepitas). Serve with the remaining cauliflower florets and an additional side of choice (I like to serve with roasted Brussels sprouts, but a creamy soup would be nice as well).

Banana Sushi

Ingredients:
– 1 banana
– Nut butter of choice
– Hemp seeds, or coating of choice

Directions:
Step 1: Peel the banana and roll it in your favorite nut butter (sunflower seed butter shown).
Step 2: Sprinkle your favorite coating on top such as hemp seeds (shown), coconut shreds, crushed nuts or, if you’re not doing Whole30, chocolate chips or sprinkles.
Step 3: Slice into coins and enjoy immediately, or freeze for later.

 

 

Superfood Truffles

Ingredients:
– 1 C medjool dates
– 1 C shredded coconut
– 2 T coconut oil
– 1/4 C Navitas Organics Maca Powder
– Pinch of salt
– Coating options: shredded coconut, crushed pistachios, cacao powder

Directions:
Step 1: Place all of the truffle ingredients in a food processor, roll into balls.
Step 2: Option to roll the truffles in your favorite coatings as shown!

 

 

Bacon, Butternut & Beet Harvest Salad
Serves: 4

Ingredients:
-1 medium butternut squash
-4 beets
-1 package of bacon
-1 bag of arugula
-1/2 C of pecan pieces
-1 shallot, small diced
-2 T of apple cider vinegar
-salt and pepper to taste

Directions:
Step 1: Pre-heat the oven to 375 degrees Fahrenheit. Place aluminum foil over a baking sheet. Add the pecan pieces to the baking sheet and mix with a little vegetable oil and sea salt. Once coated, place the baking sheet in the oven for 7-10 minutes, or until the nuts are fragrant and toasted. Set aside in a small bowl.
Step 2: Increase the oven temperature to 400 degree Fahrenheit. Peel the butternut squash, scoop out the “guts”, then slice into 1-inch cubes (for tips on cutting/prepping, see this post with a non-Whole30 version of the recipe). Do the same with the beets, rinsing, peeling and slicing into 1-inch cubes. Place on the same baking sheet that was used for the nuts. Coat in vegetable oil and sea salt, placing in the oven for 40 minutes to roast, flipping halfway through. The vegetables are done when easily pierced with a fork. Option to roast under the broiler on high for 1-2 minutes to get a crispy outer coating. Place in a medium bowl.
Step 3: Crisp the bacon slices in a pan, making sure to reserve the drippings in a glass measuring cup or jar. Once the bacon is crisped, place on a paper towel lined plate to cool. When cool, use a kitchen sheers to slice into 1-inch pieces atop the bowl with the roasted butternut squash and beets.
Step 4: Make the dressing by drizzling the reserved bacon drippings in the fry pan (about 1/4 C) and heating over medium on the stove top. Add the diced shallots, cooking until carmelized and browned. Remove from heat and swirl with the apple cider vinegar. Add to the bowl of roasted butternut squash, beets and bacon. Mix together with the arugula.
Step 5: Assemble the salad by layering the squash, beet and bacon mixture over a bed of arugula. Add the toasted pecans and enjoy!

That’s your week 3 roundup! It never gets easier, but each day we get closer to day 30. Stick with it, my friends! # Whole30 Snacks

The post Whole30 Survival Guide: Part Three appeared first on The Shooks Life.

It’s Day 6 of January Whole30 and by this point, the shiny newness is starting to wear off and you’re wondering – how will I literally survive? Reality check: these are first world problems, friends and YOU WILL SURVIVE. The challenge is only 30 days. And at some point, you’ll reach that breakthrough point when you actually BELIEVE yourself when you say, “I got this!”. Last week I shared some of the basic rules of Whole30, a meal plan and some recipes to get you started. This week, I’ll share some further tips along with the remaining recipes from the meal plan to help you over the hump. Read on for the tips, tricks and recipes.

Here we are in week 2 of January Whole30. We’ve all got some skin in the game now, so it would be THE WORST to quit now. You figured out what was in and what was out. You made it through the weekend and maybe even uttered, “no thanks” at some social events. If you’re still questioning your willpower, YOU ARE NORMAL. Even the second time around, I found myself going to bed a little hungry the first two days because I sorta forgot the QUANTITIES of foods YOU GET TO EAT when you’re eating so healthfully. Here are a couple of things to keep in mind to retain your sanity:

SURVIVAL TIPS: PART TWO
1. KEEP IT SIMPLE: Yes, Whole30 is dependent on planning ahead and meal prepping. But it’s nearly impossible to meal prep every meal, every snack, for every day. Especially complicated recipes. Make some of the more time-consuming recipes on the weekends and save the easy ones like sheet pan meals for the weekdays when you won’t have as much time. Dinner is probably the easiest thing on this program: chicken/fish/eggs with vegetables with different seasonings/marinades. Easy. Don’t make it hard on yourself.
2. DOUBLE IT UP: During the week, make lunchtime a breeze by doubling whatever you make for dinner the night before. It adds some variety so you aren’t eating the same meal prepped meal every day. And it doesn’t take that much extra time. Dinner, and lunch: done.
3. NEVER LEAVE HOME WITHOUT A SNACK: I repeat, NEVER leave home without snacks on hand. This is the danger zone. Make sure your kitchen, your purse or man bag (no judgment) and desk drawers are loaded with snacks so that you don’t make bad choices.
4. SWITCH IT UP: Last week I recommended identifying your MVF’s (most valuable foods) to always have on hand, but be careful to ensure you’re not eating to much of the same things. You need to keep in mind getting a balanced diet, too. For example, it can be super easy to eat gobs of almonds or dried fruit because they’re easy, filling and most importantly, compliant. Remember that nuts are high in calories and dried fruit (even the unsweetened kind) is high in sugar. Throw in some fresh fruit or vegetables, which contain more water and fiber to keep you full longer.
5. HAVE FUN WITH IT!: Think of this as an opportunity to try a bunch of foods that you otherwise wouldn’t have picked up. Last year, I’d never tried papaya and OMG what an amazing dessert on its own. This week, I picked up a persimmon. I have no idea what I’m going to do with it. Like, no idea. If you have ideas, let me know. That’s the fun in this: discovery and perhaps learning some culinary skills, too.

Let’s revisit tip #1: KEEP IT SIMPLE. Since most of us can’t meal prep everything, rely on some pre-packaged items to help you get through. Here are a few of my staples:

WHOLE30 COMPLIANT PACKAGED GOODS (from left to right):

–Sun-Made Raisins: These golden raisins are like nature’s candy without added sweeteners. They’re easy to take with you on the go when your blood sugar gets low. Just be careful not to overdo it on dried fruit, especially if you’re trying to get rid of a nasty sugar habit. Trader Joe’s also has a number of dried fruits without added sweeteners. I like the apricots and mangoes.
–Larabars: These protein bars are made with simple, wholesome ingredients like dried fruit, nuts and spices. My favorite is this variety pack of mini cashew cookie and apple pie bars, which are only 100 calories each. Make sure to read the label though since the versions that include chocolate or peanuts are not compliant.
–RX Bars: These are more substantial protein bars (200-300 calories) that are made with egg whites, dates, nuts and seasonings. Again, make sure to check the labels since the versions containing chocolate, peanuts and maple syrup are not compliant.
–RX Nut Butters: These single serve almond butters with egg whites are a life saver on the go. I’ll eat the packet by itself pre/post workout or with an apple or banana.
–GT’s Kombucha: There is some controversy whether kombucha, a fermented tea, is actually Whole30 compliant. It is as long as sugar isn’t added after the fermentation process. I won’t go into the grave details, but for the official word from the Whole30 program, read this article. GT’s Kombucha has a number of varieties that are compliant. I like to drink this on a Friday or Saturday night since it tastes and feels a little like a not-so-sinful cocktail and is also beneficial for gut health.
–Blue Diamond Almonds: Almonds are an easy, protein-rich snack in between meals that can also feed a cravy for something crunchy and salty.
–NutPods: Drinking black coffee was one of my biggest fears doing Whole30 the first time around. You might say I’m someone who likes coffee with my cream. After many trials and tribulations with a variety of plant-based creamers that didn’t cut it, Nut Pods made the cut. This creamer is made from almonds and coconuts without any added sugars.
–Wholly Guacamole: these single serve cups of fresh guacamole are one of my life hacks. It takes your average sweet potato hash next level and dare I say that guac with carrots might be better than guac and chips? By the end of Whole30, you might be a believer too.

This list isn’t exhaustive by any means, but includes some of my favorites. Leave a comment if you have any other recommendations or questions. Otherwise, read on for the meal plan and recipes.

For the days when you do have time to meal prep or cook, here’s a look again at my Whole30 diet plan for week 1. I shared a few of the recipes in my past post and FINALLY the day has arrived – the remaining recipes! Hope these give you renewed hope for your Whole30. Or for you pro’s, a fresh take on the program!

Chorizo Zucchini Boats:
Serves: 4
Ingredients:
-2 large zucchini
-10 oz of chorizo
-1 bell pepper, diced
-1/2 onion, diced
–Wholly Guacamole or homemade guacamole
-optional: salsa verde from a jar and cilantro for garnish

Directions:
Step 1: Pre-heat the oven to 350 degrees Fahrenheit and lightly coat a sheet pan with olive oil. Make the zucchini boats by slicing each lengthwise in half and trimming the ends. Then, using a spoon, scoop out the pulp along the center, leaving about a 1/2 inch rim around the edge. Option to toss the pulp, or small dice it to add to the sauteed bell pepper mixture you’ll make in step 3. Place the zucchini halves on the sheet pan, flesh side up.
Step 2: Cook the chorizo by adding it to a medium saute pan over medium heat on the stove top. Use a spatula to crumble the mixture, stirring occasionally until browned. Once cooked, place in a separate bowl.
Step 3: Make the vegetable saute by adding the chopped bell peppers, zucchini pulp and onions to the same frying pan you used to cook the chorizo. If it’s dry, add some olive oil. Cook over medium heat until the vegetables are softened the onion translucent. Remove from the heat.
Step 4: Assemble the zucchini boats by spooning the cooked chorizo into the zucchini halves. Place in the oven for 25-30 minutes, or until a fork can easily pierce the flesh of the zucchini. Remove from the oven, then spoon some of the cooked bell pepper mixture over the zucchini boats. Top the boats with guacamole and optional salsa verde or cilantro.

Pumpkin Chia Pudding
Serves: 3
Ingredients:
– 1 C of Libby’s Pumpkin Puree (about 1/2 the can)
– 1 1/2 C of unsweetened vanilla almond milk
– 1/4 C of chia seeds
– 1/2 tsp of pumpkin pie spice
-optional toppings: bananas, whipped coconut cream, pecans

Directions:
Step 1: Make the chia pudding by placing the pumpkin puree, almond milk and pumpkin pie seasoning in a large glass mason jar or bowl. Stir to combine. Add the chia seeds and stir again. The chia seeds will very quickly start to bind together, which is why I like to ensure all the other ingredients are mixed together before adding the chia seeds. Place the mason jar or bowl in the fridge overnight.
Step 2: Remove from the fridge and enjoy as-is. Or, make a single serve parfait as shown by layering 1/3 of the pumpkin chia pudding in a bowl and topping with 1/2 sliced banana, handful of pecans and whipped coconut cream (check my prior post for the coconut cream recipe used on the sweet potato toast).

Kale Basil Pesto Gnocchi Bowl with Roasted Vegetables
Serves: 2

Ingredients:
Kale Walnut Pesto
-1 bunch of curly kale, stems removed
-1 bunch of basil, about 1 C
– 1/4 C walnuts
-1 lemon
-1 garlic clove
-1/2 C of extra virgin olive oil
-salt and pepper to season
-optional 1-2 tsp nutritional yeast
Gnocchi
-1 package of Trader Joe’s Cauliflower Gnocchi
Roasted Vegetables
-1 lb of Brussels sprouts, trimmed and halved
-3-4 rainbow carrots, peeled and chopped into medallions
-salt and pepper to season

Option to add smoked salmon to the bowl, as shown.

Directions:
Step 1: Pre-head the oven to 400 degrees Fahrenheit. Drizzle a sheet pan with olive oil and place the trimmed veggies on the pan. Season with additional salt, pepper and olive oil, tossing to coat. Place in the oven to roast for 30 minutes, checking and stirring after the first 15 minutes. Remove from the oven. 
Step 2: Make the pesto by placing all the ingredients in a few processor. Pulse for a chunkier consistency or puree for a more liquid pesto. Taste and add more olive oil, salt or pepper to achieve desired flavor and texture. You will have plenty of extra and this will keep in the fridge for a week. Great to use on fish, chicken and pasta.
Step 3: Make the gnocchi by following the stove top directions. When adding the water, add a few heaping spoonfulls of the pesto to achieve your desired coating.
Step 4: Assemble the bowl as shown with option for additional pesto on top and smoked salmon for protein.

Egg Cups
Makes: 12 cups or 6 servings

Ingredients:
Egg Base
-10 pasture-raised eggs like those from Vital Farms
-1 1/2 tsp of salt
-1/2 tsp of black pepper
Variations
-Kale Basil Pesto & Sundried Tomato
-Bacon & Spinach
-Broccoli & Not So Cheddar (Nutritional Yeast)
-Chorizo & Bell Pepper

Directions:
Step 1: Pre-heat the oven to 400 degrees Fahrenheit. Grease a muffin pan or use silicone baking cups. Make the egg base by cracking the eggs in a large mixing bowl. Add the salt and pepper. Whisk the eggs to combine.
Step 2: Choose your mix-ins and add your desired amount to the base egg mixture. For bacon, assume about 1/2 strip, crumbled, per cup. For chorizo, assume 1 T per cup. For nutritional yeast, assume about 1/4 tsp per cup. Feel free to change up the ratio and ingredients as you see fit.
Step 3: Fill each of the cups about 2/3 full with the egg mixture. Place in the oven for 12-15 minutes or until the eggs are set. Remove from the oven to cool. Noe that the eggs will puff up in the oven and then deflate once they are removed. Don’t fret! Enjoy on their own or with some hash a fresh fruit for a full meal. Assumes 2 cups per serving.

Cauliflower Mash (yes, it’s green because I made it with broccoflower, below!)
Serves: 4

Ingredients:
-1 head of cauliflower, trimmed and cut into florets
-3 T ghee
-1 tsp salt
-1/4 black pepper

Directions:
Step 1: Steam the cauliflower by bringing about 1-inch of water to a boil in a large pot with a steam insert. Add the cauliflower once the water is boiling, cover the pot. Allow to steam for about 15 minutes, or until the florets are soft when pierced with a fork, but not completely falling apart and mushy (very technical). Remove the cauliflower and reserve about 3/4 of the water from the pot.
Step 2: Place half the cauliflower in a food processor with 1/4 of the steamed water. Puree until smooth. Add the remaining cauliflower, butter and salt. Continue to puree, adding water as needed. The goal is to add as little water as possible since you don’t want soup, so you likely won’t need the full 3/4 C. Once the desired consistency, enjoy!

Note: ICYMI, the picture is green because I made this version with a hybrid of cauliflower and broccoli called Broccoflower. Recipe does not change with regular cauliflower. It can also be fun to make this with other colored cauliflower for various holidays like purple for Easter!

That’s a wrap on my Whole30 Survival Guide! If you have any other questions, feel free comment below. We’re all in this together, so let’s share the knowledge too. Keep calm and Whole30 on, friends! # Whole30 Diet Plan

The post Whole30 Survival Guide: Part Two appeared first on The Shooks Life.