Too many people look at the holes in their life and miss the glorious bagel right in front of them. I, on the other hand, am a glass half full kinda gal, an opportunistic who doesn’t skip a beat when there’s a bagel to be eaten. Especially when it’s a gluten-free, whole food based option that is lower in carbs and tastes just as good as the OG! Now I’m no New Yorker, so I know that’s high praise, but I’m willing to stick my neck out for this recipe – or at least stick out a hand if you’re going to pass on these almond flour bagels. You didn’t come here to pass on bagels though, did you? Let’s get to baking your favorite version be it plain, cinnamon raisin or everyone’s favorite – the everything bagel.

Bagels are practically a national treasure, but they also get a bad wrap as a carbalicious treat. I wasn’t ready to give up bagel Fridays when I went gluten-free, so I tried my hand at an almond flour version that amps up the protein, reduces the carbs and still has that magical balance of fluffy bread and chewy dough. The result was mind bogglingly good, unbelievably customizable and stupidly easy! I also love a good basic recipe that you can retrofit into whatever flavor your heart desires – kinda like the horse of a different color in the Wizard of Oz. Get that wand ready, because you, yes you, can be a wizard of bagels too! Move over banana bread, it’s time for bagels to shine.

A few tips to make these glorious golden halos:

1.) Get Creative: this is a basic bagel recipe that can transform into any flavor your heart desires! Recommended toppings: poppy or chia seeds for some crunch, coconut or brown sugar for a touch of sweetness, herbs de Provence or rosemary for an elegant, herby flavor profile.

2.) Timing is Key: after brushing each bagel with the beaten egg, immediately add your toppings before moving onto the next bagel. This prevents the egg base from drying and ensures your toppings stick.

3.) Keep ‘Em Fresh: these bagels don’t have any preservatives, so store in a sealed container in the refrigerator for 3-4 days or keep in the freezer for 3-6 months if you’d like make a big batch.

Let’s get baking!

Everything But the Bagel Almond Flour Bagels
Makes: 6 bagel
Ingredients:
– 3 C blanched almond flour
– 1 C tapioca starch (plus additional for the boiled water)
– 2 tsp baking powder
– 2 T powdered sweetener (I used Whole Earth Stevia & Monk Fruit sweetener and ground it to a powder in my coffee grinder; option to use powdered sugar or grind coconut sugar)
– 2 tsp plus 1/4 tsp iodized sea salt
– 2 T apple cider vinegar
– 1 pasture-raised egg
– Everything But the Bagel seasoning
Directions:
Step 1: Pre-heat the oven to 400 degrees Fahrenheit and lay a piece of Parchment paper on a baking sheet.
Step 2: Fill a large pot (10-inch width and at least 6-inch depth) with about 5-inches of water and add 1/4 tsp salt. Bring to a slow boil and before at a full boil, remove a half cup and set aside.
Step 3: In a medium mixing bowl, combine the almond flour, tapioca starch, remaining salt, baking powder and sweetener. Add the half cup of warm water extracted from the pot plus the apple cider vinegar and mix with a spoon. If the dough is too sticky, add more tapioca starch. If too dry, add more water.
Step 4: Divide the dough into 6 balls on the Parchment-lined baking sheet. Flatten each ball with your hand or a plate to mold into the shape of a bagel. Use your finger to make a small hole in the center.
Step 5: In groups of 2-3, carefully place each bagel in the boiling water for about 1 minute, or until they float to the top of the water. Use a strainer to remove from the water and place back on the Parchment-lined baking sheet. Repeat for the remaining bagels.
Step 6: After boiling the bagels, place the baking sheet with bagels in the oven for 10 minutes. Meanwhile, put the egg in a small bowl and whisk with a fork until frothy.
Step 7: Remove the bagels from the oven and brush each with the beaten egg, seasoning with as much of the Everything But the Bagel seasoning as you like. Important: season immediately after brushing with the beaten egg before moving onto the next bagel to ensure the topping sticks.
Step 8: Return the bagels to the oven and bake for an additional 10 minutes. Then, increase the temperature to 425 degrees Fahrenheit and bake for an additional 5-10 minutes, or until the bagels are golden.

Cinnamon Raisin Almond Flour Bagels
Makes: 6 bagels

Ingredients:
– 3 C blanched almond flour
– 1 C tapioca starch (plus additional for the boiled water)
– 2 tsp baking powder
– 2 T powdered sweetener (I used Whole Earth Stevia & Monk Fruit and ground into a powder in my coffee grinder; option to use powdered sugar or grind coconut sugar)
– 2 T apple cider vinegar
– 1 pasture-raised egg
– 2 tsp plus 1/4 tsp iodized sea salt
– 1 T cinnamon
– 1/2 C raisins

Directions:
Step 1: Pre-heat the oven to 400 degrees Fahrenheit and lay a piece of Parchment paper on a baking sheet.
Step 2: Fill a large pot (10-inch width and at least 6-inch depth) with about 5-inches of water and add 1/4 tsp salt. Bring to a slow boil and before at a full boil, remove a half cup and set aside.
Step 3: In a medium mixing bowl, combine the almond flour, tapioca starch, remaining salt, baking powder, cinnamon and sweetener. Add the half cup of warm water extracted from the pot plus the apple cider vinegar and mix with a spoon. If the dough is too sticky, add more tapioca starch. If too dry, add more water. Stir in the raisins once you’ve achieved the desired consistency.
Step 4: Divide the dough into 6 balls on the Parchment-lined baking sheet. Flatten each ball with your hand or a plate to mold into the shape of a bagel. Use your finger to make a small hole in the center. 
Step 5: In groups of 2-3, carefully place each bagel in the boiling water for about 1 minute, or until they float to the top of the water. Use a strainer to remove from the water and place back on the Parchment-lined baking sheet. Repeat for the remaining bagels.
Step 6: After boiling the bagels, place the baking sheet with bagels in the oven for 10 minutes. Meanwhile, put the egg in a small bowl and whisk with a fork until frothy.
Step 7: Remove the bagels from the oven and brush each with the beaten egg. Option to sprinkle with coconut or brown sugar for extra sweetness. Important: season immediately after brushing with the beaten egg before moving onto the next bagel to ensure the topping sticks.
Step 8: Return the bagels to the oven and bake for an additional 10 minutes. Then, increase the temperature to 425 degrees Fahrenheit and bake for an additional 5-10 minutes, or until the bagels are golden.

You’ll be amazed how easy it is to make whole food-based bagels that are just as delightful as the store bought version, but without the preservatives and carbs. Enjoy!

The post Hold the Carbs, Just the {Almond Flour} Bagels appeared first on The Shooks Life.

Anything bathed in ghee (or butter) is better…can I get an Amen? Usually shrimp scampi is a don’t, but this VEGGIE NOODLE SHRIMP SCAMPI is a zoodle dee DO. I don’t know about you, but I get bored with the average zoodles and marinara. It’s just not the SAME. But when you jazz up zoodles, it doesn’t need to be anything like the OG because its BETTER than the OG. Case in point, my top 3 zoodles recipes that are more than marinara. Read on for the dEATs!

The other night I was out to dinner with some co-workers and we were gushing about our last meal – to sum it up there was lots of pasta and bread! Shocker. Mine was a juicy lamb burger with goat cheese and roasted red peppers BUT, a big bowl of creamy mac & cheese is a close second. Now there’s nothing wrong with a big ‘ole bowl of pasta here and there, but the carbs add up. Specifically, 1 serving of whole what spaghetti contains 42 grams of carbs compared to 1 serving of zucchini noodles with 7 grams. That’s 6x as many carbs math whizzes! And since no one EVER eats a single serving (seriously, who stops at 1 cup of pasta) you can double those numbers.

In case you fainted after seeing those numbers, welcome back! And welcome aboard the veggie noodle train! Now that you’re on board, let me introduce you to the world of “beyond the zoodle”. Yes, friends, the zoodle is but one of the veggie noodle wonders of the world.

Here are some of the best veggies for spiralizing IMHO:

1.) Zoodles (zucchini noodles): 3g of carbs per 100g, plus vitamins A, C & K.

2.) Coodles (carrot noodles): 10g of carbs per 100g, plus vitamins A, E & K.

3.) Swoodles (sweet potato noodles): 20g of carbs per 100g, plus vitamins A, C & manganese

4.) Spoodles (spaghetti squash noodles): 7g of carbs per 100g, plus vitamins B5, B6 & potassium

5.) Sqoodles (butternut squash noodles): 12g of carbs per 100g, plus vitamin A, E & potassium

TBH, more often than not I buy my veggie noodles because…easy! I love the variety and convenience of Cece’s Veggie Co. (found in the produce section), but have also had a lot of success with frozen ones from Green Giant (they’re just a bit more wet). I’ve used a hand spiralizer and it was not worth the effort, mess or frustration as well. So, if you’re into do it yourself, make sure to invest in a quality spiralizer like these recommended by Food & Wine.

Ready to get your spiral on? Find my recipes for Shrimp Scampi, Pad Thai, Carbonara and Eggs in a Nest below! All recipes are Whole30, Paleo and keto-friendly, too!

Shrimp Scampi with Veggie Noodles
Serves: 2

Ingredients:
– 1 lb of shrimp, shelled with tails on
– 1 package Cece’s Butternut Spirals
– 1 package Cece’s Zucchini Spirals
– 1/2 pint cherry tomatoes
– 1/4 C butter (or ghee)
– 1/4 C extra virgin olive oil
– 1/4 tsp oregano
– 4 cloves of garlic, minced
– 2 shallots, diced
– 1/8 tsp red pepper flakes
– 1/4 C freshly chopped parsley
– 1/2 lemon, sliced into 2 wedges
– salt and pepper to taste

Directions:
Step 1:  Heat olive oil and 2 T of butter in a large skillet over medium heat. Add the garlic and shallots, stirring frequently until fragrant (about 1 minute). Add the remaining ingredients, with the exception of the shrimp. Toss to combine and cook for 4-5 minutes until the veggie noodles are tender.
Step 2: Season both side of the shrimp with salt and pepper. Then, create a nest in the center of the veggie noodles, adding the shrimp and remaining butter. Saute the shrimp for 1-2 minutes on each side until opaque.
Step 3: Remove the pan from the heat, add the parsley and squeeze the lemons on top. Toss to mix together and enjoy!

Veggie Noodle Pad Thai
Serves: 4-6

Ingredients:
Thai Sauce
– One 13.5 oz can of full-fat, unsweetened coconut milk like Thai Kitchen
– 1/4 C of red curry paste like Thai Kitchen
– 3/4 C natural, creamy and unsweetened peanut or almond butter like 365 Everyday
– 3/4 C coconut sugar (or white refined sugar)
– 2 T apple cider vinegar
– 1/2 T salt
– 1/2 C water

Additional Ingredients:
— veggie noodles of choice (zucchini, butternut squash and carrot are great choices!)
— protein of choice (hard-boiled eggs, tofu and chicken are fantastic options!)
— optional fresh veggies (sliced bell peppers, diced carrots and snow peas as shown)
— top with crushed peanuts and cilantro for extra texture and flavor

Directions:
Step 1: Make the sauce by adding all of the ingredients to a medium sauce pan over medium heat. Whisk until it comes to a gentle boil, then reduce the heat to low and allow to simmer for another 3-5 minutes whisking sporadically to ensure the bottom does not burn. Remove from heat and allow to cool to room temperature.
Step 2: Cook the veggie noodles by placing in a large saute pan with a drizzle of olive oil. Heat for 3-5 minutes over medium heat until desired doneness.
Step 3: Assemble the pad thai by distributing the veggie noodles to individual serving dishes, top with as much sauce as you’d like and add protein along with additional veggie and toppings of choice. Enjoy!

Spaghetti Squash and Cashew Ricotta “Carbonara”
Serves: 2-3

Ingredients:
– 1 spaghetti squash
– 1 carton of portabella mushrooms
– extra virgin olive oil
Cashew Ricotta 
– 1 1/2 cups of raw cashews, soaked in water overnight (or at least 4 hours)
– 1/2 cup of water
– 2 T nutritional yeast
– 1 T apple cider vinegar
– 1 clove of garlic
– pinch of onion powder
– salt and pepper to taste

Directions: 
Step 1: Make the spaghetti squash by slicing it in half horizontally with a sharp knife (note: you’ll have to use some muscle!). Place a damp paper towel on a microwave-safe plate and put the spaghetti squash halves on top, cut-side up. Microwave for 15 minutes, or until easily pierced with a fork. Once tender, set aside to cool.
Step 2: Prep the mushrooms while the spaghetti squash cools by slicing into 1/4 inch thick pieces. Add olive oil to a pan on the stove top over medium heat. Once hot (a few drops of water should sizzle), add the mushrooms, season with salt and pepper, and stir occasionally until tender.
Step 3: Make the cashew ricotta by placing all the ricotta ingredients in a food processor. Blend until creamy, scraping the sides. Set aside in a bowl.
Step 4: Complete the dish by first removing the seeds and dried center tendrils of the spaghetti squash with a fork, leaving the tender edges in tact. Then, use the fork to scrape the interior sides of the spaghetti squash to release the “noodles”, scraping from the top edge down towards the center. Place the “noodles” in serving dishes, top with mushrooms, ricotta, a dash of olive oil, salt and pepper. 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.

Veggie noodles are anything but boring, friends! Share any of your favorite recipes or hacks in the comments!

The post Zoodle-dee-doo-dah! appeared first on The Shooks Life.

Don’t tell me it’s not Taco Tuesday…I don’t need that kind of negativity in my life. What I DO want to taco ’bout is how every day can be Taco Tuesday, how walnuts can be ‘meat’ and how seeds can be ‘pizza’. Yes, dreams do come true. Keep these secrets to yourself because you will NOT want to share! A plant-based diet can be easy, delicious and satisfying. Read on for the dEATs!

In all candor, I don’t follow a completely plant-based diet. But, I have been trying to reduce my consumption of meat for both health and environmental reasons. Plus, I love a good challenge in the kitchen! When I first started to explore more meatless options I quickly found myself 1.) bored of the limited options 2.) overwhelmed by complicated ‘scratch’ recipes and 3.) disgusted by all the garbage ingredients in convenient packaged foods. So what’s a girl to do? Eat veggie burgers and quinoa all day every day? Or become a rabbit nibbling on veggies and unfulfilled? I don’t give up that easy. And hanger is not an option.

As I started to explore beyond tofu, I could not believe how many things you can do with nuts and seeds! These nutritional powerhouses are incredibly underrated, underexplored and are a massively untapped source of plant-based protein!

The Wonders of Nuts & Seeds as a Source of Plant-Based Protein

1.) Walnuts: According to WebMD, a handful of walnuts (about 14 halves) contains 4 grams of protein, 18 grams of fat that will keep you full and just 185 calories. Plus, they’re the only nuts that are high in heart-healthy omega-3’s. Walnuts can be easily ground up to form the base for burgers, taco ‘meat’ (recipe below) or pie crust.

2.) Cashews: A similar amount of cashews (1 ounce = 18 cashews) contains 5 grams of protein, 12 grams of fat and 157 calories per an article from Healthline. While cashews are lower in fiber and higher in carbs than other nuts like almonds, they have plenty of other vitamins and minerals like copper and iron to support blood health and lutein for eye health. Raw cashews can be soaked overnight to make cheesecake, ricotta or a hummus-like dip.

3.) Flax Seeds: Just a tablespoon of flax seed added to smoothies, oatmeal or sprinkled on a salad adds 1.3 grams of protein, only 3 grams of fat and 37 calories according to Healthline. They’re also a good source of heart-healthy omega-3’s and fiber to keep you full – one tablespoon provides 8-12% of your daily needs.

4.) Chia Seeds: This ‘superfood’ is popping up everywhere because it’s a powerhouse of nutrients. Per Delish, a serving (2 tablespoons) provides 4 grams of protein, more calcium once for once than most dairy products and almost all of the carbs are in the form of filling fiber. I’m a huge fan of chia puddings, which are an easy overnight dessert or breakfast that is raw and Whole30 compliant. Check out my Lemon Blueberry Chia Pudding, Coconut Cacao Chia Pudding, Pumpkin Chia Pudding or just search “Chia Pudding” on my site for oodles of more recipes!

5.) Pumpkin Seeds: These often forgotten seeds provide a ridiculous amount of nutrients in a single 1-ounce serving including 7 grams of protein, 23% of your daily iron and is one of the best natural sources of magnesium. In fact, according to Healthline, 79% of the population doesn’t get enough magnesium, which is critical to maintaining blood sugar and blood pressure levels. I love it as a topping on salads, oatmeal or toast!

There are tons of other nuts and seeds that are a good source of protein and other minerals, but those are some of my daily favs. Also, using nuts and seeds as a source of protein doesn’t mean lots of time in the kitchen! You’ll find my raw walnut taco ‘meat’ to be super simple and it only requires a blender or food processor! Plus, one of my new favorite food finds is the seed-based crust from SUPERSEED Life. It’s keto-friendly, grain-free, completely vegan and completely delicious! Fact: even my husband, who is often skeptical of grain-free foods, loved this crust!

Start living your best plant-based life with these recipes for a RAW TACO BOWL, TACO PIZZA and BREAKFAST TACOS!

RAW VEGAN WALNUT TACO BOWL
Serves: 4

Ingredients:
Walnut Taco “Meat”
-3 C raw walnuts
-2/3 C sun-dried tomatoes (packaged dry; not in oil)
-4 cloves minced garlic
-1 T smoked paprika
-1 T cumin
-1 T chili powder
-2 tsp coconut sugar
-2 tsp nutritional yeast
-1/2 tsp salt
-1/4 – 1/2 C of water
Quick Pickled Onion
– 1/2 large red onion, thinly sliced
– 1/2 T coconut or regular sugar
– 3/4 tsp salt
– 1/4 C apple cider vinegar
Salad Fixings
-1 pint of cherry tomatoes, sliced in half
-2 bell peppers, sliced
-1 jalapeno pepper, sliced
-2 bunches romaine lettuce, chopped
-optional salsa for dressing

Directions:
Step 1: Make the Quick Pickled Onions by placing all of the ingredients in a mason jar. Cover, shake and let set for 20 minutes.
Step 2: Make the raw walnut taco “meat” by placing the sun-dried tomatoes in a small bowl with warm water. Set aside to soak for 5 minutes.
Step 3: In the meantime, add the walnuts to a food processor and pulse into a fine meal (being careful not to blend it into a butter; some large pieces will give the “meat” texture). Set aside in a medium bowl.
Step 4: Once the sun-dried tomatoes are finished soaking, reserve the water and them to the food processor with the remaining seasoning. Pulse to form a smooth paste. Then, add small amounts of the reserved water until it turns into a “sauce” similar to marinara. Mix the “sauce” in with the walnuts in the medium bowl to form the taco “meat”.
Step 5: Build the salad by placing the romaine lettuce in 4 individual bowls. Top with desired amounts the taco “meat”, cherry tomatoes, bell pepper slices, jalapeno slices, pickled onions and optional salsa as a dressing.

WALNUT TACO MEATLESS PIZZA with SUPERSEED LIFE CRUST
Makes: 1 pizza 

Ingredients:
Walnut Taco “Meat”
-3 C raw walnuts
-2/3 C sun-dried tomatoes (packaged dry; not in oil)
-4 cloves minced garlic
-1 T smoked paprika
-1 T cumin
-1 T chili powder
-2 tsp coconut sugar
-2 tsp nutritional yeast
-1/2 tsp salt
-1/4 – 1/2 C of water
Toppings
-8 oz fresh mozzarella, sliced
-1/4 C cheddar cheese, shredded
-2 bell peppers, sliced
-1 avocado, sliced
-optional cilantro as garnish
Crust
-1 SUPERSEED Life Pizza Crust

Directions: 
Step 1: Pre-bake the crust at 400 degrees Fahrenheit for 5 minutes. In the meantime, slice the cheese and vegetables if you haven’t already.
Step 2: Make the raw walnut taco “meat” by placing the sun-dried tomatoes in a small bowl with warm water. Set aside to soak for 5 minutes.
Step 3: While the tomatoes soak, add the walnuts to a food processor and pulse into a fine meal (being careful not to blend it into a butter; some large pieces will give the “meat” texture”). Set aside in a medium bowl.
Step 4: Once the sun-dried tomatoes are finished soaking, reserve the water and them to the food processor with the remaining seasoning. Pulse to form a smooth paste. Then, add small amounts of the reserved water until it turns into a “sauce” similar to marinara. Mix the “sauce” in with the walnuts in the medium bowl to form the taco “meat”.
Step 5: After pre-baking the crust, remove it from the oven and assemble the toppings. Ladle on desired amount of pizza sauce, cheese and bell peppers. Place back in the oven for 15-17 minutes; option to broil for an additional 2-3 minutes to get the cheese toasty and brown. Remove from the oven and top with the taco “meat”, avocado slices and optional cilantro.

Walnut Taco “Meat” Breakfast Tacos
Makes: 6-8 tacos

Ingredients:
Walnut Taco “Meat”
-3 C raw walnuts
-2/3 C sun-dried tomatoes (packaged dry; not in oil)
-4 cloves minced garlic
-1 T smoked paprika
-1 T cumin
-1 T chili powder
-2 tsp coconut sugar
-2 tsp nutritional yeast
-1/2 tsp salt
-1/4 – 1/2 C of water
Toppings
-6-8 Vital Farms pasture-raised eggs
-2-3 Roma tomatoes, diced
-2 jalapeno peppers, sliced
-optional salsa verde and cilantro for garnish
Tortillas
-6-8 Maria and Ricardo’s Whole Wheat Plus Tortillas for added fiber and protein

Directions:
Step 1: Make the raw walnut taco “meat” by placing the sun-dried tomatoes in a small bowl with warm water. Set aside to soak for 5 minutes.
Step 2: While the tomatoes soak, add the walnuts to a food processor and pulse into a fine meal (being careful not to blend it into a butter; some large pieces will give the “meat” texture”). Set aside in a medium bowl.
Step 3: Once the sun-dried tomatoes are finished soaking, reserve the water and them to the food processor with the remaining seasoning. Pulse to form a smooth paste. Then, add small amounts of the reserved water until it turns into a “sauce” similar to marinara. Mix the “sauce” in with the walnuts in the medium bowl to form the taco “meat”.
Step 4: Scramble the eggs and slice the vegetables if you haven’t already. Set aside the eggs.
Step 5: Assemble the tacos by layering the scrambled eggs, walnut taco “meat” in the tortillas. Top with desired amount of diced tomatoes, jalapeno slices and optional salsa as well as cilantro. Also great with guac…but what isn’t?!

The post Nuts…for Nuts and Seeds! appeared first on The Shooks Life.

Pasta lovers, imma ’bout to flip your world UPSIDE DOWN with this completely whole food, plant-based and low carb spaghetti squash carbonara. Im(pasta)ble you say? Oh yes way. Golden bundles of spaghetti squash sub for traditional noodles and a cashew-based ricotta lends creaminess to this dish topped with portabella mushrooms and a generous crack of the pepper mill. I’ve been dreaming this dish up for months after visiting The Butcher’s Daughter in LA and finally recreated the magic. Plus, no oven meal prep is what Texas dreams are made of in the summer. Get the dEATs for this Whole30 and keto-friendly recipe below, along with my pro meal prepping tips!

Friends, it’s been a WHILE! June was cray cray with a capital C, but I am BACK and you better believe I’ve been stocking up all kinds of recipe ideas. First, I was in Seattle conducting research on breakfast habits, then it was onto Minneapolis to do shopalongs (yes, I get paid to grocery shop with people!) and finally, the Fancy Food Show in New York! This trade show takes place every winter in San Francisco and summer in New York and showcases the latest food and beverage innovations. The biggest trends? Loads of functional foods (sleep elixirs, probiotics for digestive health, CBS for stress relief), avoidance of allergens (gluten-free, lactose-free, peanut-free) and plant-based everything (eggplant banana and mushroom jerky, oh my!).

While I don’t fully subscribe to a plant-based diet, I do try to abide by Michael Pollan’s 3 simple rules: eat real food, not too much, mostly plants. And I’m ready to get back to being a law-abiding eater after all this travel, which most definitely veered me off this path. I just can’t say no to cheesecake, what can I say? Beyond the health benefits, another bonus of a mostly plant-based diet means that it often means I don’t have to turn on my oven. In Texas, in July, that’s MAJOR. And this Whole30 and keto-friendly plant-based carbonara did just the trick to get me back on track.

So how do I meal prep like a pro without spending insane amounts of time in the kitchen? I got you. Check out my pro tips.

6 Tips to Meal Prep Like a Pro:

1.) Put It On Your Calendar: Just like you’d put any meeting on a calendar during the week, put your meal prep time on the calendar Sunday (or whatever day of the week) to make the commitment. I’ll also put each meal on my Google calendar so 1.) I always know what’s for dinner 2.) I can plan ahead to have the ingredients and 3.) I can group meals together that have common ingredients (more on that below).

2.) Versatility is the Secret Sauce: The secret to delicious meals every night of the week is to find 1 or maybe 2 sauces that you can prep in advance from scratch and use in a variety of different ways throughout the week. For example, this cashew ricotta is just as good with marinara or pesto, is an awesome veggie dip and also makes for a stellar toast topper with fresh summer tomatoes. Need more ideas? Check out some of the salad dressings from this post or sauces from my summer kebab post.

3.) Multi-Task Like a Boss: Time for a little honesty – you likely won’t get ALL your meal prep done during a 2-hour window on Sunday. Sorry not sorry for bursting your bubble. But, you can multi-task throughout the week to get ‘er done. For example, when I’m making steel cut oats on a Sunday morning to pack for breakfast for the week, I’m also roasting a whole sheet pan of vegetables. Or I’m hard boiling eggs or making a batch of quinoa. Whenever you’re in the kitchen, make it your goal to maximize the time and make at least two meals or meal components.

4.) Make Mega Batches: You’re also gonna have to learn to like leftovers. I HATED leftovers growing up, but now…every leftover is like a gift from the kitchen gods. Always make twice as much and refrigerate for lunches or pop in the freezer for the following week.

5.) Semi-Homemade Is More Than Semi-Ok: Anyone who tells you that you can ‘do it all, have it all’ is a big fat liar. We all need shortcuts. And no one should feel bad about it. Some of my favorite shortcuts? Store bought zoodles, pre-cooked quinoa, rotisserie chicken and canned beans.

6.) Allow For a “Whatever Night: Even I find planning every last meal a bit suffocating, so I always plan for a “whatever” night each week. Usually, there are more leftovers than expected, we decide to go out or we just need something simple like a meatless burger and frozen veggies. Keep some common staples in the freezer and pantry for those kinda nights. Well all have ’em.

Feeling like a pro yet? Or maybe just hungry? Me too. Thankfully, that much-awaited recipe for my Whole30 and Keto-friendly carbonara is just below. Bon appetit!

Spaghetti Squash and Cashew Ricotta “Carbonara”
Serves: 2-3

Ingredients:
– 1 spaghetti squash
– 1 carton of portabella mushrooms
– extra virgin olive oil
Cashew Ricotta 
– 1 1/2 cups of raw cashews, soaked in water overnight (or at least 4 hours)
– 1/2 cup of water
– 2 T nutritional yeast
– 1 T apple cider vinegar
– 1 clove of garlic
– pinch of onion powder
– salt and pepper to taste

Directions: 
Step 1: Make the spaghetti squash by slicing it in half horizontally with a sharp knife (note: you’ll have to use some muscle!). Place a damp paper towel on a microwave-safe plate and put the spaghetti squash halves on top, cut-side up. Microwave for 15 minutes, or until easily pierced with a fork. Once tender, set aside to cool.
Step 2: Prep the mushrooms while the spaghetti squash cools by slicing into 1/4 inch thick pieces. Add olive oil to a pan on the stove top over medium heat. Once hot (a few drops of water should sizzle), add the mushrooms, season with salt and pepper, and stir occasionally until tender.
Step 3: Make the cashew ricotta by placing all the ricotta ingredients in a food processor. Blend until creamy, scraping the sides. Set aside in a bowl.
Step 4: Complete the dish by first removing the seeds and dried center tendrils of the spaghetti squash with a fork, leaving the tender edges in tact. Then, use the fork to scrape the interior sides of the spaghetti squash to release the “noodles”, scraping from the top edge down towards the center. Place the “noodles” in serving dishes, top with mushrooms, ricotta, a dash of olive oil, salt and pepper. Enjoy!

The post Im{pasta}bly easy meal prep appeared first on The Shooks Life.

Uno, dos, tres…cuatro cinco seis days ’til cinco de mayo! I may not remember 80% of my h.s. spanish, but I can muster up enough spanglish to say that I’m loco for these tex mex lentils – especially when I can whip up a big ‘ole batch to make 3 different cinco de mayo dishes. Read on to learn more about these protein powerhouses and to get the recipes for these Tex Mex lentil tacos, stuffed bell peppers and more!

Lentils were always a bit of a mystery to me – are they bean, vegetable…or are these disc-like orbs some form of alien food in the form of a pellet? The answer is – none of the above. After a bit of research, I came to realize that lentils are legumes. Le what? A legume, as it turns out, is a dry fruit contained within a pod. Common legumes are peas, beans, peanuts and lentils. What makes lentils such powerhouses, is their source of protein, fiber and minerals. They’re composed of 25% protein, which makes them a great option for vegetarians and vegans. They also contain 37% of your recommended daily intake (RDI) of iron, which many vegetarians lack.

While I’m not vegetarian, I like to dabble in plant-based protein for a variety of reasons – it’s easier, often cheaper and tends to be better for the environment. Beyond these reasons, plant-based protein options like lentils can be highly nutritious. Take a look at these quick facts:

Lentil Nutritional Highlights (per 1 cup serving)
-Calories: 230
-Protein: 17.9g
-Fat: 0.8g
-Carbs: 39.9g
-Folate: 90% RDI
-Iron: 37% RDI
-Zinc: 17% RDI
-Manganese: 49% RDI

So not only are lentils protein powerhouses, but they pack a punch of other nutrients as well as fiber to keep those bowels movin’ if ya know what I mean.

So here’s the funny thing, Americans eat way fewer lentils than other regions of the country where they’ve been a staple for thousands of years like in the Middle East and India. I first came across lentils when I made an Ayurvedic kitchari from Mindbodygreen (think of it as a cleansing porridge). I was impressed with how filling it was and how hands-off it was to soak the lentils. Plus, reports show that some of the healthiest groups of people on Earth eat lentils regularly, like those living in the “blue zones” of Italy and Greece where the Mediterranean diet is common place.

Hold up, first “legumes” and now “blue zones”? What are these wild terms I’m tossing around like confetti on a parade? Blue zones were first introduced by Dan Buettner in a November 2005 feature article within National Geographic called “The Secrets of a Long Life”. In the article, Buettner identified 5 regions, based on data and first-hand observations, where the populations live healthier and longer lives than anyone else in the world. These regions include Okinawa (Japan), Sardinia (Italy), Nicoya (Costa Rica), Icaria (Greece) and the Seventh-Day Adventists in Loma Linda, California.

Apparently if you live the la vida lentil, you’re doing like the blue zone folks do. I’m not saying you’re going to live to 100 on lentils alone, but it sure is a good start!

Read on for these 5 recipes featuring Tex Mex Lentils:

-Tex Mex Lentil Tacos
-Tex Mex Lentil Stuffed Bell Peppers
-Tex Mex Lentil Burrito Bowl
-Tex Mex Lentil Taco Skillet
-Tex Mex Lentil Enchiladas

With these recipes, you’ll be ready to eat lentils 5 ways to Sunday.

Tex Mex Lentil Tacos
Serves: 6-8

Ingredients:
Tex Mex Lentils
– 1/2 large onion, diced (use red if you’re also making the pickled onions)
– 2 garlic cloves, finely chopped
– 2 T tomato paste
– 1/2 tsp cumin
– 1/2 tsp chili powder
– 1 C of water or vegetable broth
– 3/4 C dry lentils
– salt and pepper to taste

Quick Pickled Onions
– 1/2 large red onion, thinly sliced
– 1/2 T coconut or regular sugar
– 3/4 tsp salt
– 1/4 C apple cider vinegar
Taco Fixings
– tortillas
– guacamole
– cherry tomatoes
– optional garnishes: cilantro, pepper jack cheese and/or salsa verde

Directions:
Step 1: Make the quick pickled onions by placing the sugar, salt and vinegar in a mason jar or bowl. Cover the mason jar and shake to combine. Or, if using a bowl, whisk together the ingredients. Add the onions and shake the mason jar to combine or mix together in the bowl. Cover and let marinade, ideally for 1 hour. Feel free to give the mason jar a good shake every once in a while to make sure all the onions are covered.
Step 2: Make the Tex Mex lentils by placing a large frying pan on the stove top over medium heat. Add a tablespoon of your favorite cooking oil. Once hot, add the diced onions, garlic and a sprinkle of salt. Cook, stirring occasionally until the onions are soft and translucent; about 5 minutes.  Add the tomato paste, chili powder and cumin and cook for 1 minute, stirring constantly. Add the lentils and water (or broth), stirring to combine. Bring to a simmer and cook uncovered for 20-45 minutes, until the lentils are cooked and reach your desired tenderness. Cover and set aside. Option to mix in 1 C of pepper jack cheese.
Step 3: Assemble the tacos by layering guacamole on your tortillas (I simply mash an avocado with a squeeze of lime, salt and pepper). Layer on a few heaping spoons of lentils to each tortilla. Top with cherry tomatoes, pickled onions and optional cheese, cilantro and salsa verde.

Tex Mex Lentil & Sweet Potato Stuffed Bell Peppers
Serves: 6

Ingredients:
Tex Mex Lentils with Cheese
– 1/2 large onion, diced (use red if you’re also making the pickled onions)
– 2 garlic cloves, finely chopped
– 2 T tomato paste
– 1/2 tsp cumin
– 1/2 tsp chili powder
– 1 C of water or vegetable broth
– 3/4 C dry lentils
– salt and pepper to taste
– 1 C of pepper jack cheese, shredded
Bell Peppers
-6 bell peppers, any color, with tops sliced off horizontally
– option to garnish with cilantro and additional cheese
Chipotle Sweet Potato Hash
– 1/2 sweet potato, peeled and medium diced
– 1/2 onion, medium diced
– tops of the bell peppers, stems removed and medium diced
– 1 tsp cumin
– 1/2 tsp smoked paprika
– salt and pepper to taste

Directions:
Step 1: Pre-heat the oven to 350 degrees Fahrenheit. Then, make the Tex Mex lentils by placing a large frying pan on the stove top over medium heat. Add a tablespoon of your favorite cooking oil. Once hot, add the diced onions, garlic and a sprinkle of salt. Cook, stirring occasionally until the onions are soft and translucent; about 5 minutes.  Add the tomato paste, chili powder and cumin and cook for 1 minute, stirring constantly. Add the lentils and water (or broth), stirring to combine. Bring to a simmer and cook uncovered for 20-45 minutes, until the lentils are cooked and reach your desired tenderness. Mix in the shredded Pepper Jack cheese and set aside, covered.
Step 2: While the lentils cook, place a large frying pan on the stove top over medium heat. Add a tablespoon of your favorite cooking spray. Once hot, add the diced sweet potato, cumin, paprika and desired amount of salt and pepper. Stir to evenly coat the sweet potatoes. Continue cooking for 15 minutes, stirring occasionally until softened and easily pierced with a fork.
Step 3: While the sweet potatoes cook, slice off the top of the bell peppers horizontally. Scoop out the seeds and as much of the membranes as you can. Keep the tops, removing the stems and dicing the surrounding area. Place the diced bell peppers in the pan with the sweet potatoes after about 10 minutes. Stir to combine, adding a sprinkle of salt and pepper. Cook until both the sweet potatoes and bell peppers are appropriately softened. Mix with the lentils once done.
Step 4: Place the bottoms of the bell peppers in a casserole dish just big enough so that the bell peppers are touching one another. Scoop the lentil and sweet potato hash mixture into the bell pepper cavities, filling to the top. Option to top with additional cheese. Add a little bit of water to the bottom of the casserole dish then cover the bell peppers with tin foil. Place in the oven for 30 minutes. Then, remove the tin foil and cook for an addition 15 minutes, or until the cheese is melted and bubbly.

Tex Mex Lentil Burrito Bowl
Serves: 6

Ingredients:
Tex Mex Lentils
– 1/2 large onion, diced (use red if you’re also making the pickled onions)
– 2 garlic cloves, finely chopped
– 2 T tomato paste
– 1/2 tsp cumin
– 1/2 tsp chili powder
– 1 C of water or vegetable broth
– 3/4 C dry lentils
– salt and pepper to taste
– optional pepper jack cheese

Quick Pickled Onions
– 1/2 large red onion, thinly sliced
– 1/2 T coconut or regular sugar
– 3/4 tsp salt
– 1/4 C apple cider vinegar
Burrito Bowl Fixings
– cauliflower and/or butternut squash rice (I used Green Giant)
– sliced avocado
– cherry tomatoes, halved
– crushed red pepper
– optional salsa verde to garnish

Directions:
Step 1: Make the quick pickled onions by placing the sugar, salt and vinegar in a mason jar or bowl. Cover the mason jar and shake to combine. Or, if using a bowl, whisk together the ingredients. Add the onions and shake the mason jar to combine or mix together in the bowl. Cover and let marinade, ideally for 1 hour. Feel free to give the mason jar a good shake every once in a while to make sure all the onions are covered.
Step 2: Make the Tex Mex lentils by placing a large frying pan on the stove top over medium heat. Add a tablespoon of your favorite cooking oil. Once hot, add the diced onions, garlic and a sprinkle of salt. Cook, stirring occasionally until the onions are soft and translucent; about 5 minutes.  Add the tomato paste, chili powder and cumin and cook for 1 minute, stirring constantly. Add the lentils and water (or broth), stirring to combine. Bring to a simmer and cook uncovered for 20-45 minutes, until the lentils are cooked and reach your desired tenderness. Cover and set aside. Option to mix in 1 C of pepper jack cheese.
Step 3: Assemble the burrito bowl cooking the cauliflower and/or butternut squash over the stove top in a medium frying pan over medium heat with a little bit of cooking oil of choice. Season with salt and pepper, cooking until warmed and tender, about 5 minutes. Place the “rice” in serving bowls and top with lentils, cherry tomatoes, pickled onions and sliced avocado. Option to garnish with crushed red pepper and salsa verde.

Tex Mex Lentil Taco Skillet
Serves: 6-8

Ingredients:
Tex Mex Lentil Taco Skillet
– 1/2 large onion, diced (use red if you’re also making the pickled onions)
– 2 garlic cloves, finely chopped
– 4 T tomato paste
– 1 tsp cumin
– 1 tsp chili powder
– 2 C of water or vegetable broth
– 3/4 C dry lentils
– 1/2 sweet potato, peeled and diced
– salt and pepper to taste
– 1 can of corn
– 1 can of black beans
– 1 C of pepper jack cheese, shredded
– serve with tortilla chips, rice or tortillas

Directions:
Step 1: Place a large frying pan on the stove top over medium heat. Add a tablespoon of your favorite cooking oil. Once hot, add the diced onions, garlic and a sprinkle of salt. Cook, stirring occasionally until the onions are soft and translucent; about 5 minutes.  Add the tomato paste, chili powder and cumin and cook for 1 minute, stirring constantly. Step 2: Add the lentils, sweet potatoes and water (or broth), stirring to combine. Bring to a simmer and cook uncovered for 20-45 minutes, until the lentils are cooked and the sweet potatoes are easily pierced with a fork.
Step 3: Mix in the cheese, add the corn and black beans. Mix to combine and cook for another 5 minutes, or until the cheese is melted and the black beans and corn are warmed. Option to garnish with additional cheese and cilantro. Serve with tortilla chips, rice or tortillas.

Tex Mex Lentil Enchiladas
Makes: 6 enchiladas

Ingredients:
– 1/2 large onion, diced (use red if you’re also making the pickled onions)
– 2 garlic cloves, finely chopped
– 4 T tomato paste
– 1 tsp cumin
– 1 tsp chili powder
– 2 C of water or vegetable broth
– 3/4 C dry lentils
– 1/2 sweet potato, peeled and diced
– salt and pepper to taste
– 1 can of corn, rinsed
– 1 can of black beans, rinsed
– 1 C of pepper jack cheese, shredded, plus additional for garnish
– 1 can or pouch of red enchilada sauce (I used Frontera)
– 6 flour or corn tortillas
– 1 avocado, diced
– option to garnish with cilantro

Directions:
Step 1: To make the filling, follow steps 1-3 to make the Tex Mex Lentil Taco Skillet (above). Preheat oven to 350 degrees Fahrenheit.
Step 2: Once the filling is prepped, pour enough of the enchilada sauce in the base of an oven safe casserole dish to cover the bottom. Then, spoon the Tex Mex Lentil Taco Skillet filling in each of the 6 tortillas. Roll up the tortillas and place seam side down in the casserole dish. Pour the remainder of the enchilada sauce over the top of the tortillas. Option to garnish with additional cheese. Place in the oven uncovered for 10 minutes, or until the cheese is melted on top.
Step 3: Allow to cool 5-10 minutes, then top with avocado and optional cilantro.

Happy cinco de mayo, amigos! If you try these recipes, or have others, I’d love to hear your thoughts!

Sources: Healthline, Dr. Axe, Wikipedia

The post Loco for Lentils 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.

Dear Monday, I refuse to let you be boring. And this Kung Pao Veggie Fried rice delivers just the pow needed to kick start the week. Salty, spicy, sweet…need I say more? Cauliflower rice is anything but new – this version of veggie fried rice is all about the scintillating sauce…and the summer vegetables like sweet corn, yellow squash and zucchini that give this healthy version of takeout a fresh twist.  Soak up this sauce and the last drops of summer with the recipe below. 

Hard to believe, but summer is officially on its way out the door. Sorry to be the bearer of bad news, but reality strikes! However, I’m committed to soaking up every last drop of sunshine…and summer produce that comes with it. I picked up this deep yellow summer squash and radiant green zucchini at the Farmer’s Market along with some fresh sweet corn. Often, I’ll pick up whatever looks good and is in season, then figure out my game plan afterwards. Usually I’ll slice summer squash and zucchini in medallions for an easy side, but I’ve been feeling in a bit of a rut as of late, so I was looking for a new spin on these summer gourds. I got to thinking about small dicing these veggies into a hash or…fried rice! And the sweet corn adds just the right crunch to take the “mush” out of cauliflower fried rice.

I also received a bushel of brussel sprouts from my Imperfect Produce delivery this week, so thought this cruciferous veggie could add some further substance to the fried rice. I like to slow roast my brussel sprouts in the oven until they’re caramelized and slightly charred for an exterior crunch. Then, the addition of the kung pao sauce perfectly compliments the sweet tones of the caramelized veggies with a surprising kick from your favorite hot sauce. Also, these brussel sprouts are amazing on their own if you’re just looking for an exciting side kick to your main dish.

It’s important to note that this recipe is incredibly versatile – you can use whatever veggies you like…or even go frozen if that’s what you have on hand. This recipe is really all about that kung pao sauce, which is the only requirement!

Making cauliflower rice is surprisingly easy if you haven’t tried it before, but there are plenty of options if you’re short on time. I bought a bag of cauliflower rice from Trader Joe’s in the refrigerated section. Trader Joe’s and Green Giant also sell versions that are frozen. If you have the time to make it on your own, you have two options though:

Making Cauliflower Rice

1.) Box Grater: Chop the head of cauliflower into a few smaller pieces that are easy to hold. Use the medium-sized holes to scrape the cauliflower and grate into “rice”.
2.) Food Processor: Chop the head of cauliflower into small floret, then place in the food processor with the grater attachment and pulse until fine “rice” forms.

The caution with buying pre-packaged, refrigerated cauliflower rice is that it will generally go bad within a few days. I generally only buy it if I have plans to use it in the next day or two. Otherwise, frozen is a better option to keep on hand. With frozen cauliflower rice, I like to thaw in the fridge and then place on a plate lined with paper towel and then I press the top with another sheet of paper towel to reduce the moisture that can make the rice mushy. If you make the cauliflower rice yourself, I don’t find this necessary. You can also freeze your freshly made cauliflower rice for up to a month.

Now that you’re a cauliflower rice pro, I hope you enjoy this salty, spicy and sweet take on traditional fried rice!

Kung Pao Veggie Fried Rice
Serves: 4-6

Ingredients:
Veggie Fried Rice
– 1 package of cauliflower rice (16 oz) or make your own with 1 large head of cauliflower
– 1 summer squash, small diced
– 1 zucchini, small diced
– 1 lb of brussel sprouts, trimmed and sliced in half
– 2 ears of fresh sweet corn
– 2-3 tsp sesame oil
– salt and pepper to taste
Kung Pao Sauce
– 4 T reduced sodium tamari or soy sauce (use tamari if gluten-free)
– 4 T honey or maple syrup
– 2 T rice vinegar
– 4 tsp toasted sesame oil
– 1-4 tsp hot sauce, depending on your desire for heat (1 tsp is quite mild)
– 4 cloves of garlic, minced (or 4 tsp of jarred, minced garlic)

Garnishes (optional)
– 1/3 C roasted and salted peanuts, chopped
– 1/3 C sliced green onions
– hot sauce

Directions:
Step 1: Prepare the brussel sprouts by pre-heating the oven to 400 degrees Farenheit. Place tin foil on a baking sheet and spritz with cooking spray. Add the brussel sprouts, drizzle some sesame oil and toss with salt and pepper. Place in the oven for 30-40 minutes, flipping halfway through. Brussel sprouts are done when caramelized, slightly charred and easily pierced with a fork. Set aside in a warm place.
Step 2: Make the veggie fried rice by heating a couple of teaspoons of sesame oil in a fry pan on the stovetop over medium heat. Add the diced summer squash and zucchini, sprinkling with salt and pepper. Saute for 5-7 minutes, stirring every once in a while. Add the cauliflower rice once the squash mixture has softened. Season with salt and pepper, stir and cook an additional 4-5 minutes until the rice starts to brown. Once browned, create a voice in the center of the pan and add the egg mixture. Stir the eggs to scramble. Once the eggs are cooked, stir the entire rice, squash and egg mixture together.
Step 3: While the egg cooks, make the kung pao sauce by mixing together all of the sauce ingredients in a small saute pan over medium heat. Whisk together the ingredients. Feel free to start with less hot sauce, taste and continue to add heat based on your desired intensity. It’s always easy to add heat, but near impossible to temper it if you add too much!
Step 4: Assemble the fried rice by drizzling half the sauce over the brussel sprouts and mixing to fully coat. Option to add the crushed peanuts to the bowl of brussel sprouts. Once combined, add the brussel sprouts to the pan of fried rice. Mix together and serve with your desired garnishes! Heats well the next day and should be good 2-3 days later as well.

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