Friday, February 28, 2014

Whole30 Tip // Veg, Protein, and Healthy Fats

My goal for every meal is a lot of veggies and protein, some fruit and a little bit of healthy fats. when these are all consumed together it gets your metabolism into the optimal zone for calorie burn. This is some quick garlic sautéed kale, 3 hard boiled eggs, 1 mango, and half an avocado. Also, I always encourage big portions especially when starting to eat healthy. If it's all clean food it's ALL good. You want to make sure you are full, and not hungry an hour later.

Wednesday, February 26, 2014

Whole30 Recipe // Steak Carne Asada Tostada on a Cauliflower Tortilla

Cauliflower Tortilla Ingredients: ¾ a head of cauliflower riced or 2 cups riced and packed
                                              2 eggs
                                              salt and pepper to taste

Instructions: Preheat oven to 375 degrees and line a baking tray with parchment paper. For these I actually rice my cauliflower slightly more fine that cauliflower rice. Toss ¾ a head of cauliflower cut up and most of the stem removed and pulse until you get a texture slightly finer than rice. Once it's riced measure it to make sure you have 2 cups packed. 

Place riced cauliflower in bowl and microwave for 2 minutes and stir, then another two minutes and stir again then place in a dish towel and squeeze excess water out as hard as you can. You're going to want to get out as much water as you can and be careful not to burn yourself because it's going to be very hot. Place drained cauliflower back in bowl and add two eggs, salt and pepper and mix until well combined. As a note it will be a little bit runny but shouldn't be pure liquid.

Spread mixture onto a baking sheet into 6 small fairly flat circles. Place in the oven for 10 minutes then pull out of the oven and carefully peel them off the parchment and flip them and place back in the oven for 5-7 more minutes. 

Once they're done place them on a wire rack to cool slightly. Heat a medium sized pan over medium heat and place the tortillas into the pan pressing down slightly and brown them to your liking. Don't skip this step because it gives them slightly crispy on the edges and gives them a wonderfully nutty taste. (Recipe from Slim Palate with slight modifications and tips).

Top with lettuce, steak, pico and guacamole. 

Whole30 Recipe // Turkey Avocado Wrap

Whole30 Recipe // Salmon with Cauliflower and Sauteéd Peas

Whole30 Tip // Keep it Simple with the Basics

The basics, broccoli, strawberries, shredded chicken, garlic & jalepeno stuffed olives.

Whole30 Recipe // Shredded Chicken Taco Lettuce Wraps with Sweet Potato Chips

Shredded chicken tacos in lettuce wraps, with pico and avocado. Baked sweet potato chips. 

Whole30 Recipe // Roasted Brussel Sprouts with Shredded Chicken and Apples

Shredded chicken & apples with my FAVORITE roasted brussels, toss in a little evoo with some bacon and bake at 400° for 30 min.

Whole30 Recipe // Coconut Flour Crusted Salmon with Asparagus

Cook asparagus in olive oil bake at 400° for 15 min, squeeze lemon on top. 

Whole30 Recipe // Steak Salad with Roma Tomato and Lemon Cilantro Dressing

Steak salad with spinach, romas, sweet potato shred, lemon cilantro dressing. Steak is sauteéd on the stove top over medium heat with a little oil until cooked to your desire. Put it on a bed of spinach, top with sweet potato shred (read hash), roma tomatoes, and olives. Add a bit of this dressing for a delightful salad lunch or dinner. 

Whole30 Recipe // Steak and Spinach Omelet with Sweet Potato Medallions

Steak & spinach omelet with sweet potato side. Thinly slice steak and sauteé in a pan on the stove with a little oil until cooked to your desire. Make omelet add steak and fresh spinach inside, fold and enjoy!  Slice sweet potato into medallions cover with a bit of oil and garlic if you prefer, but it is optional, and bake at 400° for 25 min. 

Whole30 Recipe // Sauteéd Kale with Eggs Over Hard and Sweet Potato Side

Sauteé kale in a little oil until it is the consistency you like. I cook my eggs over hard but any way you prepare yours would be delicous. Side of sweet potatoes with garlic. Lightly cover sweet potatoes medallions (use a mandolin or just a knife) with oil and a bit of minced garlic, roast on 400° for 25 minutes or until soft and browned. 

Whole30 Recipe // Lemon Cilantro Dressing

Whipped up a really yummy dressing today, coconut milk, lemon, cilantro and lime. Yum!

Whole30 Recipe // Cinnamon Banana Pancakes

Cinnamon banana pancakes á la @eating_whole 

Blend 2 eggs & 1 banana, cook like regular pancakes, topped with strawberries and whipped coconut milk. One can coconut milk, whipped with a hand mixer. 

Whole30 // Before & After Round 1 (15 pound loss)

This is my first before & after. I lost 15 pounds on my first round of Whole30 and felt a million times better. My energy and health soared hence, I continue to do it. 

Whole30 Recipe // Steak, Spinach Quiche

Steak slices, chopped 1 c spinach mushrooms, chopped 2 cloves garlic, minced (1/2 tsp. teaspoon minced garlic) 1 tbsp coconut oil 8 eggs, beaten well 2 tsp. seasoning of choice, a pinch of salt and pepper. Put in 9 inch pie pan, bake at 350° for 30 min, let set another 10 minutes before serving. 

Whole30 Recipe // Lemon Pepper Salmon with Pesto Zucchini

Use a food processor to shred zucchini, boil for 10 min, top with pesto & tomatoes , served with lemon pepper salmon.

Whole30 Recipe // Avocado Egg

Crack an egg into half an avocado, top with bacon bake at 425° for 45 min.

Whole30 Recipe // Salmon, Squash, and Salad

Salmon, butternut squash, strawberries, spinach and crushed almonds salad. Roasted butternut squash recipe here

Whole30 Recipe // Zuppa Toscana

Zuppa Toscana Whole30 style:
1lb Italian sausage
3 parsnips, peeled and cut into 1/4 inch slices 
1 small package baby bello mushrooms, chopped 
1 large onion, chopped 
2 garlic cloves, minced 
3 cups kale, chopped 
24 oz chicken broth 
6 cups water 
1.5 cups coconut milk 

Instructions: 1. Slice sausage into small pieces 2. Brown sausage in the large soup pot 3. Add chicken broth and water to pot and stir. 4. Place onions, parsnips, mushrooms, and garlic in pot. 5. Cook on medium heat until vegetables are cooked through. 6. Salt and pepper to will need a generous amount. 7. Turn to low heat 8. Add kale and cream, stir together. 9. Simmer for about 10min. 10. Serve!

Whole30 Recipe // Crêpes

Crêpes á la @kitchenabsbynicole // 4 eggs, 2 tbsp arrowroot powder, 2 tbsp coconut milk, pinch of salt. Top with banana, strawberries, cinnamon, whipped coconut milk.

Whole30 Recipe // Pomegranate Lime Drink

Crush pomegranate seeds and lime over ice, and pour San Pellegrino on top. Refreshing.