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.

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.

Slid(er)ing into Whole30 like…game on! After downing sugar cookies like it was my job, I’m diving head first into the new year and another January Whole30. Since this is round two of January Whole30, I like to think I’ve grown to be a bit wiser so here I am sharing with you my wisdom (and pitfalls). The key to success? Planning. And lots of snacks. Read on for a Whole30 meal plan (and recipes!) that will save you from the hangries.

In case this is your first rodeo, the Whole30 program was started by Melissa Hartwig, a nutritionist and New York Times bestselling author of The Whole30, Food Freedom Forever, It Starts with Food and The Whole30 Cookbook. The idea arose in 2009 to eat only clean foods for 30 days as a personal challenge that caught fire. And here we are following in her footsteps, with a focus on cleansing the body of inflammatory foods and more mindful eating. The rules are simple, but it’s a tough act to follow.

Here’s a quick recap of the rules, which you can also find on the Whole30 website:

Whole30 Rules

Rule #1: Eat real food. Whole foods, with ingredients you recognize.

No artificial garbage.

Rule #2: Avoid these potentially inflammatory foods.

That means no:
-Sugar, real or artificial.
-Alcohol, even in cooking.
-Grains or gluten-free pseudo grains.
-Legumes or peanuts.
-Dairy, cow or sheep.
-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.

That’s a heckuva lotta ‘no’s. But, it’s doable. Here are my critical tips for success:

1.) PLANNING: Meal prep and planning is critical. There’s nothing worse than realizing you don’t have anything to eat and then falling off the bandwagon. Make large batches of compliant foods on Sundays so you can eat care-free for the rest of the week. Or, make larger portions for dinner so you can eat leftovers for lunch.

2.) SNACKS: Finding yourself hungry without compliant foods is the danger zone. Assemble an army of MVF’s (most valuable foods) that will keep you energized in between meals like fresh fruits, nut butters, unsweetened dried fruit, nuts (with the exception of peanuts) fresh veggies and guacamole.

3.) HYDRATE: Oftentimes when we’re hungry, we’re actually thirsty. The great thing about Whole30 is that it causes us to think first before grabbing something. If plain water doesn’t do it for you, try prepping water with lemons, cucumber, berries, etc. for something more flavorful to sip. Sparkling waters are a great option if you’re craving something with bubbles. Teas without caffeine also keep me from reaching for sweets, especially at night.

So where to start? See below for my 6-day meal plan, along with my original recipes for survival. Note that this is part 1 in a two-part series. I’ll be sending along the remaining recipes in part 2. Good luck and stay compliant, my friends!

Delicata Egg Sliders
Serves: 6

Ingredients:
-2 Delicata squash, sliced into 1-inch rounds as shown
-12 pasture-raised eggs such as those from Vital Farms
-Salt, pepper and Extra Virgin Olive Oil
-optional fresh parsley and Parmesan*

*Recipe is both Whole30 and Low FODMAP if Parmesan is excluded.

Directions:
Step 1: Pre-heat the oven to 400 degrees Farenheit. Drizzle olive oil on a large sheet pan and place the squash rounds in a single layer on the pan. Drizzle with additional olive oil using your finger to ensure the surface is fully coated to get a nice golden crisp and sprinkle with salt and pepper. Place in the oven for 15 minutes.
Step 2: Remove the squash from the oven and flip over the squash rounds. Crack an egg in the center of each ring and sprinkle with additional salt and pepper. Place
back in the oven for 15-20 minutes, depending on how done you like your eggs.
Step 3: Remove the pan from the oven and option to garnish with fresh parsley and Parmesan. Serve two slices each on their own, with a grain such as quinoa or with additional roasted veggies like brussel sprouts.

Spaghetti Squash with Cashew Ricotta
Serves: 4
Ingredients:
Spaghetti Squash
– 1 spaghetti squash
– 1 jar of marinara sauce (without added sugars)
– option to add meatballs, ground turkey or ground beef
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: Make the spaghetti squash by cutting in half horizontally with a very sharp knife. Scoop out the seeds and strands. Place a damp paper towel on a microwave safe dish. Put the spaghetti squash halves on the paper towel-lined dish, cut side up. Microwave for 15 minutes, or until the flesh of the squash is tender. Remove from the microwave and once cool enough to handle, use a fork to scrape out the strands. Place the spaghetti squash strands in a large bowl.
Step 2: Prepare the cashew ricotta by placing all of the ingredients in a food processor. Pulse until smooth and creamy. Place in a small bowl.
Step 3: Heat the marinara in a microwave safe dish or over the stove top in a sauce pan until warmed. Add the marinara to the bowl of spaghetti squash and stir until combined. Option to add the ricotta directly to the bowl of spaghetti squash, adding as much as you like. Alternatively, plate individual servings of the spaghetti squash and marinara, topping with your desired amount of cashew ricotta. Option to add your desired meat.

Chorizo Sweet Potato Sliders
Makes: 12 sliders
Ingredients:
Sliders:
-1-2 sweet potatoes
-1 chorizo package, 10 oz.
-1 bell pepper
-1 jar of salsa verde
Guacamole:
-2 avocados, pitted
-1 small plum tomato, diced
-1/4 onion, diced
-1 lime, quartered
-handful of cilantro, chopped
-salt and pepper to taste

Directions:
Step 1: Preheat the oven to 450 degrees Fahrenheit. Make the sweet potato “buns” by slicing the sweet potato into thin rounds, approximately 1/4 inch thick. Drizzle olive oil on a sheet pan to lightly coat the entire surface. Place the sweet potato rounds on the sheet pan in a single layer. Put in the oven for 15 minutes, flipping every 5 minutes until soft when pierced with a fork. There should be some brown toasted marks as well. Remove from the pan to cool.
Step 2: Make the guacamole by mashing the avocados in a small bowl. Add the diced tomato, onion and cilantro, stirring to combine. Squeeze in 1 wedge of lime and add a pinch of salt and pepper. Stir, taste and add more lime, salt and pepper as desired.
Step 3: Prepare the chorizo by adding it to a pan on the stove top over medium heat. Break apart the chorizo into crumbles as it continues to cook. It’s done once browned and slightly toasted. Remove from the stove top.
Step 4: Assemble the sliders by adding a heaping spoon of chorizo to each sweet potato round. Layer on guacamole, a sprinkle of the chopped red pepper, cilantro to garnish and a drizzle of the salsa verde.

Sweet Potato Toast, 3 Ways

Ingredients:
-1-2 sweet potatoes
Cinnamon Banana “Toast”
-1 banana
-Nut butter of choice
-Cinnamon
Avocado “Toast”
-1 avocado
-1 lime
-salt and pepper to taste
-black sesame seeds
Berries ‘n Creme “Toast”
-1 can of full-fat coconut milk, refrigerated overnight
-1 carton of fresh berries

Directions:
Step 1: Preheat the oven to 450 degrees Fahrenheit. Make the toast by slicing the sweet potato horizontally, approximately 1/4″ thick. Spray or drizzle a sheet pan with olive oil to lightly coat. Place the sweet potato slices on the sheet pan in a single layer. Place in the oven for 15 minutes, turning every 5 minutes. The slices are done when easily pierced with a fork and slightly browned. Remove from the oven to cool.
Step 2: Assemble the Cinnamon Banana “Toast” by layering your favorite nut butter on a slice of the sweet potato. Slice a banana and place the slices on top of the nut butter covered “toast”. Sprinkle on cinnamon.
Step 3: Assemble the Avocado “Toast” by thinly slicing an avocado. Place as many slices as you like on a sweet potato slice. Drizzle with a lime wedge, then sprinkle with salt, pepper and black sesame seeds.
Step 4: Assemble the Berries ‘n Creme “Toast” by first placing a metal bowl in the fridge or freezer an hour beforehand. Open the can of coconut milk (which should have been in the fridge overnight or at least 8 hours). The cream and water should have separated. Scoop the cream out of the can and place in the cooled metal bowl. Beat with an electronic mixer until soft peaks form, approximately 7 to 8 minutes. Scoop a heaping spoonful of the cream onto the sweet potato slice. Top with your favorite berries. Option to layer on honey (not Whole30 compliant).

Mango Coconut Chia Pudding
Serves: 4

Ingredients:
-1 can of full-fat coconut milk in a 14 oz. can
-2 mangoes
-1/4 C of chia seeds
-optional unsweetened coconut chips for garnish

Directions:
Step 1: Make the chia pudding by opening the can of coconut milk into a medium mixing bowl. Use an immersion blender to combine the solids and the liquid so no chunks remain or whisk by hand. Once blended, stir in the chia seeds so distributed throughout. Place in the fridge for at least 4 hours, or ideally overnight.
Step 2: Make the mango puree by slicing the mangos into chunks. Then, peel the mango and toss the skin. Place the flesh in a food processor and pulse until it is the consistency of  a thick jam with some chunks remaining. Alternatively, use a fork to mash by hand, but this will take some time and muscle.
Step 3: Assemble the mango chia pudding by layering about 1/4 of the mixture in the bottom of 4 glasses, reserving a little of the mango puree as a garnish. Remove the coconut chia pudding from the fridge and layer evenly across the glasses. Garnish each glass with the remaining puree and optional coconut chips. Enjoy!

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

I’m gaga for gourds, so it’s another delicata-licous day in the neighborhood. This week’s meal prep is a DELICATA KALE SALAD with TRI-COLOR QUINOA, ROASTED CHICKPEAS, POMEGRANATE SEEDS and GOAT CHEESE. I’m a huge fan of cook once, eat twice, so this week’s blog is a double header! Not only does delicata delight this salad, but it also makes for an easy Whole30-approved breakfast as DELICATA EGG SLIDERS. Find the dEATs on both, below!

Every year it seems like there’s another en vogue gourd. And guaranteed, I’ll gobble them all up. This year, it’s the Delicata, a winter squash that goes by a breadth of other names including sweet potato squash (for its sweet flavor) and peanut squash (for its shape only). “Delicata” actually means “delicate” in Italian, which is meant to describe the soft rind, which is also edible. It’s one of the reasons I’ve grown to love Delicata after far too many struggles peeling the butternut squashes of the world. And, these lovely halos of gold roast in 15 minutes!

To prep this pretty gourd, all you need is a sharp flat-edge knife, a spoon and a cutting board. Simply cut the gourd in half cross-wise, then lay the cut side of the cutting board. Then slice each half horizontally into 1″ slices. Once sliced into discs as shown above, use a spoon to remove the seeds. I like to press the tip of the spoon perpendicular to the squash around the edges of the center to cut out a small circle. Once you form an impression of a circle, the center should pop out with a little coaxing. No peeling and you’re ready to get your roast on!

The next component of this salad that is a bit tricky, but totally worthwhile, is de-seeding the pomegranate. There are oodles of methods on the interweb, but my preferred method is to submerge the entire pomegranate in a large bowl. Next, cut the pomegranate into quarters while holding it submerged in the water. This ensures that any juices go into the water and don’t stain your counter top or cutting board. Next, use your hands to gently peel the seeds away from the pith with the quarters still submerged. This has dual benefits: 1.) again, the juices won’t stain your kitchen or clothing when you accidentally burst a seed and 2.) the seeds will sink while the pith will float. This allows you to easily scoop up the pith from the surface of the water to throw it away. Afterwards, you can freely scoop up the seeds from the bottom of the water. The juicy seeds are ready to pop like candy into your mouth!

This week is all about simplification and maximizing your time. So, the hard parts are over and now you’re ready to make two amazing meals that are healthy, delicious and festive for holiday guests!

DELICATA KALE SALAD
with TRI-COLOR QUINOA, ROASTED CHICKPEAS, POMEGRANATE & GOAT CHEESE
Serves: 3-4 (if using 2 Delicata squash)

Ingredients:
-2 Delicata squash, sliced into 1-inch rounds as shown
-1 bunch of Lacinato kale, ribs removed & roughly torn
-1 pomegranate with seeds removed
-1 C of crumbled goat cheese
-1 package of roasted chickpeas like Biena brand (or 1 C of garbanzo beans if roasting your own, as noted below)
-1/2 C of quinoa, rinsed
-1 C of vegetable broth (or water)
-your favorite dressing

Directions:
Step 1: Pre-heat the oven to 400 degrees Farenheit. Drizzle olive oil on a large sheet pan and place the squash rounds in a single layer on the pan. Drizzle with additional olive oil using your finger to ensure the surface is fully coated to get a nice golden crisp and sprinkle with salt and pepper. Place in the oven for 15 minutes.
Step 2: While the squash roasts, make the quinoa by adding the vegetable broth or water to a small sauce pan over medium heat on the stove top. Once boiling, add the rinsed quinoa, reduce the heat to low and allow to simmer covered for 15 minutes, or until the liquid is dissolved and the quinoa is light and fluffy. Remove the quinoa from the heat, sprinkle with salt and pepper and fluff with a fork.
Step 3: If roasting your own chickpeas, drain and rinse the can of garbanzo beans. Place the beans on a stack of paper towels and gently dab to remove as much moisture as possible. Once the Delicata is roasted, set the rounds of squash on another dish and re-use the sheet pan. Turn the heat up on the oven to 450 degrees Farenheit. Drizzle the pan with olive oil before placing the beans on the sheet pan in a single layer. Sprinkle with salt, pepper and optional cayenne pepper to taste. Toss to coat. Roast for 30-40 minutes or until browned and crunchy.
Step 4: Assemble the salad by placing the torn Lacinato kale in a large bowl. Toss with your favorite dressing if consuming immediately, like this Michigan Apple Balsamic from Here brand. Option to cut the squash rings in half. Add all of the remaining toppings to the salad (roasted chickpeas, cooked quinoa, pomegranate seeds and goat cheese).

DELICATA EGG SLIDERS
Serves: 6

Ingredients:
-2 Delicata squash, sliced into 1-inch rounds as shown
-12 pasture-raised eggs such as those from Vital Farms
-Salt, pepper and Extra Virgin Olive Oil
-optional fresh parsley and Parmesan*

*Recipe is both Whole30 and Low FODMAP if Parmesan is excluded.

Directions:
Step 1: Pre-heat the oven to 400 degrees Farenheit. Drizzle olive oil on a large sheet pan and place the squash rounds in a single layer on the pan. Drizzle with additional olive oil using your finger to ensure the surface is fully coated to get a nice golden crisp and sprinkle with salt and pepper. Place in the oven for 15 minutes.
Step 2: Remove the squash from the oven and flip over the squash rounds. Crack an egg in the center of each ring and sprinkle with additional salt and pepper. Place back in the oven for 15-20 minutes, depending on how done you like your eggs.
Step 3: Remove the pan from the oven and option to garnish with fresh parsley and Parmesan. Serve two slices each on their own, with a grain such as quinoa or with additional roasted veggies like brussel sprouts.

I love the simplicity and veggie forward nature of both of these dishes! Roasting the squash in advance can also make these both quick weekday meals. Hope you enjoy!

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5-ingredient muffins that are human and pup friendly? Yup, these GRAIN FREE BANANA MUFFINS are a dream come true for furry friends and furparents alike. And who needs frosting when you have homemade STRAWBERRY CHIA JAM? Save that good stuff for the pawrents, furbabes will gobble these up with or without jam. Impress all your fur-lovin’ friends by making these for your next brunch or furbaby party. Get the dEATs below!

I’ll admit, this masterful creation is all thanks to the hubs. They’re grain-free, clean ingredient muffins that are made with just a few simple ingredients: bananas, eggs, nut butter, coconut flour and baking soda. The hubs concocted this recipe while looking for:

1.) Paleo approved breakfast recipes that weren’t eggs (because who has time for that during the week?)
2.) Pupcake recipes for our bully’s bday (he’s grain free – so high maintenance!)

After many iterations, these have reached…perfection. It’s hard to say who loves them more, Jeb or Moose? And sometimes…they even share with me. Especially when I make my homemade strawberry chia jam to accompany these high protein muffins.

The jam is also surprisingly easy to make. So much so, that I sometimes wonder why I buy the stuff loaded with cane sugar – especially when fresh berries are so cheap in the summertime. It’s a great way to use up berries that are almost past their prime (you know, the ones you forgot about in the back of the fridge).

Note: While fresh strawberries are ok for your pups, your dog friends will probably enjoy the muffins just as much on their own. Think of the jam as a human treat – while not toxic to your pups, it’s also unnecessary to please your fur friends.

For reference though, here are a few of the fresh fruits that are safe for your loving pups according to the American Kennel Club.

Pup Safe Fresh Fruits:
-Strawberries
-Bananas
-Apples
-Blueberries
-Cantaloupe
-Cranberries
-Mangos
-Oranges
-Peaches
-Pears
-Pineapple
-Raspberries

When introducing new foods to your pup, always start with small amounts. Each dog is different. While the above may be safe for most dogs, just like humans, dogs can have unique z(in)tolerances to various foods. If your dog exhibits signs such as red eyes, itchiness or excessive drooling after eating new foods, make sure to contact your vet. When in doubt, be safe!

Moose loves these pupcakes and I hope you do too!

5-Ingredient Gluten Free Banana Muffins (Pet-Friendly) with Strawberry Chia Jam
Makes: 6 Muffins

Ingredients:
Muffins
-3 eggs
-9 T peanut butter (or your favorite nut butter)
-2 bananas, mashed
-1-2 T coconut flour*
-1 1/2 tsp baking powder
Strawberry Chia Jam
-3 1/2 C strawberries, quartered
-4 T maple syrup*
-2 T chia seeds
-squeeze of lemon juice

Directions:
Step 1: Pre-heat the oven to 350 degrees Farhenheit. To make the muffin batter, mix all of the muffin ingredients in a medium mixing bowl until smooth. Grease a muffin tin or use silicone muffin cups. Pour the batter into the muffin tin or cups.
Step 2: Bake the muffins by placing in the oven for 20 minutes, or until golden and a toothpick inserted in the center comes out clean. Allow to cool for a few minutes before removing from the baking tin or cups.
Step 3: While the muffins cool, make the strawberry chia jam. Add the strawberries and maple syrup (or date syrup) to a small pot over medium heat on the stove top. Stir to combine and continue heating until bubbling. Once bubbling, mash the strawberries, then add the chia seeds. Cook for another 5 minutes, stirring occasionally until thickened. Remove from heat and give it a squeeze of lemon. Allow to cool, then spread away!

Hope you and your pup enjoy these as much as we did!

*If Whole30 or Paleo, consider 1.) skipping the maple syrup or 2.) making a date syrup by processing 1 C of Medjool dates with 1 C of water and a 1/2 tsp salt.

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