Okay, okay so I said my last post was the “Final Frontier” for Whole30, but I couldn’t help but bask in the glow for one last post on Day 28. Because on Day 28 I’m feeling…pretty great. Sure, it was one helluva rollercoaster (even the second time around), but I’m feeling high as a kite with the end in sight. Also….I’ve apparently turned into Dr. Seuss. I’ll spare you any more rhymes, but I do have a few more recipes up my sleeve, including green (deviled) eggs! Read on for a flurry of new recipes and some final reflections on Whole30. 

Earlier this month when I set out to do Whole30, I was actually planning to start with Whole30 for 10 days, Paleo for 10 days and Keto for 10 days to understand the hype behind these “diets”. But at day 10, it hit me that I’d be quitting on the exact day that people are most likely to quite Whole30. And I’m no quitter. So here we are, Day 28 and feeling like an Energizer Bunny with all of these good habits finally paying off. It certainly wasn’t easy…and it’s intimidating for a reason. But the pay-off is pretty amazing. Before I forget this magical moment, here are a few of my reflections on Whole30:

1.) It’s called Whole30 for a reason…it’s not intended to be sustained long-term.
Notice how Whole30 isn’t called a diet? That’s because it’s a program intended to dramatically shift your mindset, eliminate cravings and help to identify foods that are potentially inflammatory. The intent is always to return to a normal diet. But through a slow reintroduction of the off limits foods, you’re able to decipher which foods, if any,d don’t agree with your unique biome. For me, I’ve noticed that both refined sugars and dairy give me acne like a teenager. On Whole30, my skin always glows, so I’ve made small changes to eat Greek yogurt and cheese on occasion and have mostly switched to non-dairy milks like almond and coconut milk. And sugar is something that I still watch on ingredient labels. Do I still eat donuts? You bet. But it’s more on occasion and only when it’s really worth it (sorry gas station donuts, you don’t do it for me).

2.) Snacks go from auto-pilot to…auto reject.
We all know that moment around 3pm, tapping away on that keyboard, when we mindlessly reach for something to break up the monotony. It doesn’t really matter what – something with a crunch or a jolt of sugar to keep those fingers tapping along until the 5 o’clock bell. Whether we’re enthralled or bored out of our minds, it’s almost like an internal alarm that screams, “it’s snack-o-clock” whether we’re hungry or not. The beauty of Whole30, is that it sorta takes the fun out of snacking. In a good way. It makes us THINK FIRST before reaching. And more often than not, I’ve found myself rejecting that notion for a snack because if my option is chomping on more carrots – meh, I’ll pass.

3.) From wine-o to….why, no thanks. 
Over the holidays I got into some serious bad habits with all the holiday parties, stress of work and generally being holed up with the cold temps. Every night was a glass of wine and chocolate…and sometimes a double. It got to be robotic and almost not enjoyable. I actually thought giving up wine would be the hardest part of Whole30, but it’s surprising how satisfying it is to enjoy a hot cup of tea or some bubbly kombucha…then wake up feeling bright-eyed and bushy-tailed. Don’t get me wrong, I will FOR SURE be imbibing when I’m in Mexico next weekend, but I will enjoy it…and then return to that cozy cup ‘o tea while watching The Bachelor.

My final takeaway is that EATING WELL IS SO MUCH MORE FREEING. I don’t feel the need to make up for a night of purging on pizza with an intense workout…I’m 100% content with days of rest because I know that I’m taking care of my body from the inside out. I also appreciate those donut Fridays that much more when they’re an infrequent celebration vs a regular routine. I’m also not overwhelmed with choices or guilt when I have a plan in mind to start the day (or week) with healthy meals. I find when I start my day eating well, it sets the tone for continuing those habits throughout the day.

Cheers to continuing these habits long after Whole30. For some inspo, check out a few of my latest Whole30 favs!

Curried Avocado Chicken Salad 
Serves: 2

Ingredients:
-1 C of cooked chicken breast, diced & seasoned with lemon pepper
-1 avocado, mashed
-1 apple, diced
-1-2 stalks of celery, diced
-3 T raisins
-1 tsp curry powder
-2 tsp water
-1/8 tsp salt

Directions:
Step 1: Combine the diced chicken breast, apple, celery and raisins in a medium mixing bowl.
Step 2: In a small bowl, mix together the mashed avocado, curry powder, salt and water.
Step 3: Add the curried avocado to the medium mixing bowl, stirring with the apples, celery and raisins to combine. Option to eat as-is or serve in lettuce cups*. If not doing Whole30, serve with crackers or prepare in a sandwich.

*Note that while shown in cups of radicchio, recommend using butter lettuce since radicchio can be too bitter and overwhelm the flavors. Sometimes, radicchio is all you’ve got on hand though!

Lemon Blueberry Chia Pudding
Serves: 3

Ingredients:
Lemon Chia Pudding
-1 can of full-fat coconut milk
-1 lemon
-1/4 C chia seeds
-1/4 tsp turmeric (for color)
-pinch of salt
-3 T date syrup (see below, or sub maple syrup if not doing Whole30)
Date Syrup
– 1 C of Medjool dates
– 1 1/2 C of water
– 1 tsp lemon juice
Garnish
-1 pint of blueberries
-optional: sliced almonds

Directions:
Step 1: Prepare the date syrup by placing the pitted Medjool dates in a food processor with the water and lemon juice. Pulse until smooth and the consistency of syrup. Place in a mason jar to store.
Step 2: Make the chia pudding by adding the zest and juice of the lemon to a medium mixing bowl. Add the remaining chia pudding ingredients and mix well with a whisk or immersion blender until combined. Transfer to a sealed mason jar and place in the fridge overnight to set.
Step 3: Once the chia pudding is set, serve in a small glass with blueberries and optional almond slices on top.

Turmeric Avocado Deviled Eggs
Servings: 6 Deviled Egg Halves

Ingredients:
-6 hard-boiled eggs; recommend Vital Farms pasture-raised eggs for higher omega-3 levels
-1 tsp turmeric
-1 tsp apple cider vinegar
-1 avocado, mashed
-1/4 tsp salt
-1/8 tsp pepper
-paprika to garnish

Directions:
Step 1: Slice the hard-boiled eggs in half then carefully scoop out the yolk using a teaspoon, placing the yolk in a medium mixing bowl.
Step 2: To the medium mixing bowl, adding the remaining ingredients through the pepper. Mix to combine.
Step 3: Place the turmeric avocado mixture in a sandwich bag, snipping one corner with a kitchen shears. Press the avocado mixture towards the snipped corner and pipe the mixture into the cavity of the egg halves. Garnish with a sprinkle of paprika and enjoy!

Golden Milk Matcha Latte
Serves: 1

Ingredients:
– 1 1/2 C almond or coconut milk
-3/4 tsp ground turmeric
-1/8 tsp ground ginger
-1/8 tsp ground cinnamon
-1/2 T coconut oil (recommend Pearl Butter Glow Getter)
-pinch of ground better
-1 scoop of Vital Proteins Matcha Collagen *

 

Directions:
Step 1: Heat the almond or coconut milk in the microwave or the stove top until warmed (about 2 minutes in the microwave or 5 minutes over the stop top).
Step 2: Add the warmed milk and the remaining ingredients to a blender and mix until combined. Enjoy!

*I love Vital Proteins collagen for the antioxidant rich matcha and collagen, which is easy to digest and absorb. Collagen has been shown to improve hair, skin, nails, joints, ligaments and tendons. 

Cashew Ricotta & Smoked Salmon Cucumber Sliders
Servings: 12 slices

Ingredients:
-1 cucumber, sliced
-1 package of smoked salmon
-1/2 red onion, small diced
Cashew Ricotta
-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: Prepare the cashew ricotta by placing all of the ricotta ingredients in a food processor. Pulse until smooth and creamy. Place in a small bowl.
Step 2: Prep the cucumber sliders by spoon 1 T of ricotta on each slice. Top with a 1-2 inch slice of smoked salmon roll and a few diced onion pieces. Enjoy as an appetizer or snack.

The post Whole30 Reflections appeared first on The Shooks Life.

Eat well, move daily, laugh often, sleep lots and love your body. Repeat for life.

Is it really that simple? Maybe. At least it feels a heckuva lot simpler on Day 21 of Whole30. Scientists are still arguing whether 21 days is truly the magic number for forming a good habit, but I’m starting to believe in the magic. Meal prep is the norm, I’ve got a roster of MVF’s (most valuable foods) to save the day and the sugar dragons seem to be hibernating for the winter. Sure, I’m still looking forward to tacos in Mexico in 2 weeks, but I’m also not agonizing over my every meal. Hopefully you’re feeling those good habit vibes, but if you’re still looking for some recipes to shake up the last nine days and tips to surviving social outings, you’ve come to the right place! Read on for the dEATs.

Three weeks in and we are in the home stretch people! Hallelujah. The light is at the end of the tunnel and it feels pretty easily within reach. Meal prep is mastered and the Whole30 rules are incinerated in our brains. Question is, have you been avoiding social outings with…outsiders? You know, the deviants who are gobbling up bread and pasta and chocolate, while you’re on the road to body euphoria. Yeah, I thought so. But now that we’re fully in control of our cravings, we can theoretically go out to a bar, restaurant or party without caving. Yes, you can! And here are a couple of my tricks for staying the course while out ‘n about:

Socializing on Whole30….Yes, It Is Possible

1.) BYOB: Bringing your own (compliant) beverage is the key to survival. Some of my favs: GT’s Kombucha, LaCroix and Spindrift Sparkling Water. They’re all bubbly, flavorful and give you something to sip while others imbibe. And if you want to make your own “mocktail” one of my favorite concoctions is a 50/50 mix of LaCroix Sparkling Coconut Water and Pom Wonderful Cherry Pomegranate Juice. Add some ice, a sprig of mint and you can fake it all night long.

2.) Stash Snacks…Everywhere!: Bringing your own snacks is totally acceptable. Be a pack rat. I like to stash some Cuties, Larabars and even some carrots and a single serve Wholly Guacamole cup. Also, eating a little something beforehand will help. A cup of Kettle & Fire Bone Broth will curb my cravings for something salty and indulgent while an apple with NuttZo 7 Nut and Seed Butter will curb any sweet tooth.

3.) Find Compliant Restaurants or Takeout: Restaurants are buying into the trend with more and more offering compliant offerings. For example, Chipotle has a Whole30 Salad Bowl loaded with carnitas, fresh tomato salsa and more guac than you’ve ever seen. If you’re in Chicago, Kitchfix offers a variety of Whole30 meals that you can order in advance, heat and eat without any subscription. Use this link for $20 off your first order.  True Food Kitchen is another of my favorite “nicer” restaurants. Wherever you live, don’t be afraid to call a restaurant in advance and ask. I promise you won’t be the first person!

It’s totally doable to stay on track and still be a social queen (or king) with the right game plan. The worst thing though, after all this work, would be to call it quits! Just envision how good it’s going to feel to finish…and finishing isn’t Day 27, friends. Cheers to making it to Day 30…the Final Frontier.

Read on for another roster of recipes to help ya get there! These ones are super simple, especially if you’re feeling meal prepped out by this point!

Chipotle Sweet Potato Hash
Serves: 4

Ingredients:
-2 sweet potatoes, diced
-1 bell pepper, diced
-1 small yellow onion, diced
-2 tsp cumin
-1/2 tsp paprika
-4-6 Vital Farms pasture-raised eggs
-salt and pepper to taste

Directions:
Step 1: Heat a large skillet over medium heat on the stove top with a tablespoon or two of olive oil. Once sizzling, add all of the ingredients up to the eggs. Stir to combine and cover, stirring occasionally for 15-20 minutes.
Step 2: Once the sweet potatoes are easily pierced with a fork, make 4-6 wells within the hash. Gently crack an egg in each of the wells. Cover and cook for 5-8 minutes, or until the eggs are set.
Step 3: Serve with some fresh fruit and optional garnish of salsa and guac. Enjoy!

Butternut Egg Nests
Serves: 3-4

Ingredients:
-1 package of Cece’s Organic Butternut Spirals
-1 jar of Rao’s Tomato Basil Marinara
-6 Vital Farms pasture-raised eggs
-Italian Seasoning
-Salt and Pepper, to taste

Directions:
Step 1: Pre-heat the oven to 400 degrees Fahrenheit. Spray a sheet pan with olive oil then using Cece’s Butternut Spirals, form circular nests with a well in the middle. Make sure the nest is wide and dense enough to hold the egg. Season with salt, pepper and Italian seasoning then place in the oven for 2-3 minutes. This helps to pre-cook the spirals and ensures the egg when you crack it into the nest since the pan will be hot.
Step 2: Remove the sheet pan from the oven and gently crack an egg in each of the nests. Return to the oven for 6-8 minutes. The egg will continue to cook a bit when you take it out of the oven to cool, but err on the side of 8 minutes if you like your eggs more done.
Step 3: Serve 1-2 nests per person with marinara sauce and your favorite fresh fruit.

Coconut Cacao Chia Pudding with Raspberries
Serves: 3

Ingredients:
Cacao Pudding
– 1 can of full fat coconut milk
– 3 T Navitas Organics Superfood Cacao Powder
– 1 tsp vanilla extract
– Sprinkle of Himalayan salt
– 1 T date syrup (below; sub maple syrup if Paleo)
-1/4 C chia seeds
Date Syrup
– 1 C of Medjool dates
– 1 1/2 C of water
– 1 tsp lemon juice
Garnish
– Raspberries

Directions:
Step 1: Prepare the date syrup by placing the pitted Medjool dates in a food processor with the water and lemon juice. Pulse until smooth and the consistency of syrup. Place in a mason jar to store.
Step 2: Make the chia pudding placing the coconut milk, data syrup, cacao and salt in a medium mixing bowl. Use an immersion blender or whisk to combine all of the ingredients. Add the chia seeds and mix together with a spoon until combined. Place the entire mixture in a large mason jar and refrigerate, covered, overnight.
Step 3: Once the chia pudding is chilled, serve in small glasses with raspberries on top for garnish.

Slow Cooker Butternut Squash Coconut Chicken Curry with Cauliflower Rice
Serves: 4-6

Ingredients:
– 1 can of full-fat coconut milk
– 12 oz of vegetable or chicken broth
– 4 T of Thai red curry paste
– 1 T coco aminos (or soy sauce if not doing Whole30)
– 1 T freshly minced ginger
– 2 tsp fish sauce
– 3 cloves of garlic
– 1 lb of chicken breasts
– 1 butternut squash, peeled and medium diced
– 1 yellow onion, medium diced
– 1 tsp salt
– 1 tsp crushed red papper
– optional red pepper flakes, cilantro and limes for garnish
– option to add your favorite vegetables to the curry such as red bell pepper slices, broccoli florets or zuchinni
Serve with cauliflower rice and your favorite vegetables.

Directions:
Step 1: Add all of the ingredients with the exception of the coconut milk, to a slow cooker set to low heat. Mix to combine, cover and let cook for 3 hours. Note that you’ll be removing the chicken and blending all of the ingredients to create a thick curry, so no need to perfectly dice everything.
Step 2: After three hours, remove the chicken and set aside on a plate. Add the coconut milk to the slow cooker, then use an immersion blender to combine all of the ingredients into a thick sauce. Cover and turn heat to high. Add any additional fresh vegetables you’d like to include such as red bell pepper strips, spinach, kale or even broccoli. While the curry continues to simmer, small dice or shred the chicken. Add to the curry and cover again. The curry should be done at this time, but allow to cook a bit longer for the flavors to meld and/or for the newly added vegetables to cook. Taste and if it’s not flavorful enough, add 1 tsp of curry powder.
Step 3: While the curry continues to cook, heat a teaspoon or two of olive oil in a medium pan over the stove top on medium heat. Add a bag of pre-packaged cauliflower rice to the pan. Season with salt and pepper, stirring occasionally until the cauliflower rice is softened.
Step 4: Serve the butternut curry over the cauliflower rice with a squeeze of lime juice and optional cilantro garnish. Feel free to top with your favorite steamed vegetables.

Cheers to making it to Day 30, friends!

The post Whole30 Survival Guide: Final Frontier 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

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