By now, everybody knows (wild-caught Alaskan) salmon is a health food. It’s chalked full of Omega-3 fatty acids. It’s high in protein and is a great source of Vitamins B6 and B12 and minerals like selenium, phosphorus and potassium (source).
Unfortunately, my family doesn’t really like salmon. After several years of marriage and many coerced meals, my husband now eats it without much push-back. Occasionally he even smiles and says he likes it. My mother on the other hand, all but refuses to eat salmon. She basically has to douse each bite with a half cup of lemon juice before she can choke it down!
Mom’s problem is that she’s been served (not by me) too many dry, fishy-tasting salmon entrées over the years, so she believes she doesn’t like it. Our lovely and generous neighbors recently bestowed upon us a beautiful 2 lb. (wild caught) Alaskan salmon filet. On a particularly hectic weeknight, I decided to make that gorgeous salmon filet for dinner, despite my mother’s protestations.
To accommodate my mother’s need for lemon flavor, I used both freshly squeezed lemon juice and lemon slice slices. The salmon basically steams in the lemon juice, water and oils, sealing in the flavor and preserving all the tender, flaky wonderfulness of the salmon!
LEMONS!
The secret to any successful fish recipe is not to overcook it. I’m convinced the reason so many people dislike fish is because so many people overcook it. So keep this in mind. You may need to adjust the cooking time slightly to account for your oven or the thickness of your salmon filets (our filet was fairly thin). Set your oven timer if you need to. And remember to allow for several minutes rest time after removing the baked salmon from the oven (step #6 below) before serving. During this time, the fish will continue to cook somewhat, so it is better to err on the side of slightly shorter oven cooking time if you are uncertain.
Hardware:
• Glass measuring cup
• Small chef’s knife and cutting board
• Citrus juicer
• Measuring spoons
• 9 X 13” Baking dish or pan
• Aluminum foil
Instructions:
1. Preheat oven to 340° Fahrenheit (171° Celsius).
2. Wash and slice whole lemon. Then prepare 2 Tbsp. lemon juice. Set aside.
3. In a glass measuring cup, combine 2 Tbsp. lemon juice, 2 Tbsp. olive oil, and 2 Tbsp. water. Stir mixture to combine, and pour mixture into 9 X 13” baking dish.
4. Next place salmon skin-side down over the mixture in baking dish. Then sprinkle salmon evenly with salt, garlic and dill. Drizzle salmon with melted ghee. Then lay lemon slices on top of salmon.
5. Cover the entire baking dish tightly with aluminum foil. And bake in preheated oven for 30 minutes. Do NOT over cook salmon.
6. Allow salmon to rest 10 minutes. Then remove foil. Serve and enjoy.
Serving Suggestions and Notes: I served this with a simple green salad and Crispy Fried Sprouts because I happened to have a couple bags of shredded brussels sprouts on hand. But I think salmon also pairs well with steamed asparagus, crispy roasted green beans, broccoli, zucchini or any green vegetable you have on hand. These Quick and Easy Crispy Potatoes are a simple and delicious are a #Whole30 compliant side dish sure to please the whole family.
Wisdom for the Day:
When they went ashore, they saw a fire with a fish lying on the coals, and they saw a loaf of bread. Jesus told them, “Bring some of the fish you’ve just caught.” Simon Peter got into the boat and pulled the net ashore. Though the net was filled with 153 large fish, it was not torn. Jesus told them, “Come, have breakfast.” None of the disciples dared to ask him who he was. They knew he was the Lord. ~John 21:9-12 (God’s Word Translation)
Read more here.
This is day 19 of #SeptemberWhole30, and our second #Whole30 has been more challenging than our first. Both Hubs and I have struggled to maintain motivation, and most recently we’ve been battling powerful (if surprising) cravings. We’ve had multiple conversations over the past 10 days that have gone something like this: Hubs (and/or me): “You know what would be great right now?” Me: “I don’t know ’bout you, but I’d like a drink!” (this is especially crazy because I almost never drink) Hubs: “I’d like to eat a whole bag of chips, maybe two.” (Again bizarre. Hubs never, EVER overeats!)
The cravings are apparently to be expected according to the #Whole30 timeline, but the lack of motivation is disappointing. We’ve had several discussions about why we seem to be white-knuckling it this time around. There seems to be no energy or excitement to the process this time compared to last time. For example, I’ve suffered from a serious lack of creativity this time. I’ve primarily had to rely on recipes from our first #Whole30 only because I have had such a hard time coming up with new stuff this go-round.
This soup recipe is the one exception to my recipe dry spell. This recipe makes a huge amount of soup and it’s ready pretty quickly. Using fresh and frozen veggies that are pre-chopped saves time and energy which is really important at this stage of the Whole30 process. And the wide variety of flavors and textures; plus lots of fiber and high-quality protein makes this a very satisfying and satiating meal. Just what you need when the cravings are raging!
Ingredients:
• 2 Tbsp. extra virgin coconut oil
• ½ large sweet onion (e.g. Vidalia), chopped
• 1 tsp. garlic powder (or 2 garlic cloves, crushed)
• 2 tsp. pure sea salt
• 2 Tbsp. fresh parsley, chopped
• 6 stalks celery, chopped (divided)
• 4 carrots, peeled and chopped (divided)
• 1 tsp. garlic powder (or 2 garlic cloves, crushed)
• 2 tsp. pure sea salt
• 32 oz. (4 cups) homemade or Whole30-compliant stock. Whole recommends several delicious commercially-available broths. Check out the approved list here.
(I like this one from Imagine Foods)
• 32 oz. (4 cups) distilled water
• 1 oz. dried mushrooms (I found these beauties for less at our local Walmart)
• 4 medium red potatoes, diced or shredded (I made a batch each way and prefer using shredded potatoes because the shredded potatoes added more textural variety)
• 1 package Aidell’s Organic Chicken & Apple Sausage, chopped
• 1 cup Bob’s Red Mill Instant Potato Flakes (optional but yields a creamier soup)
• 1 bag (14 oz.) frozen chopped collard greens, defrosted and drained
• 1 bag (16 oz.) frozen brussels sprouts, defrosted and drained (or 12 oz. package fresh shredded brussels sprouts)
• ½ tsp. freshly ground black pepper
• ¼ tsp. each dried thyme leaves, rosemary, ground bay leaves, and white pepper
• generous pinch cayenne pepper (optional)
• 1 large or 2 small apples
• 4 Tbsp. Great Lakes Brand or Vital Proteins Brand Beef Gelatin
• 4 Tbsp. Great Lakes Brand Collagen or Vital Proteins Brand Collagen Peptides Hardware:
• Chef’s Knife
• Cutting Board
• Measuring Cups + spoons
• Extra large soup pot with lid Instructions:
1. Place soup pot over MEDIUM-HIGH heat and add coconut oil to pot. Rotate pot to disperse oil. Then add chopped onion, chopped parsley, half the chopped celery and half the chopped carrots. Cook the vegetables in oil over MEDIUM-HIGH heat, stirring continuously for 8 minutes. While mixture cooks, open dried mushrooms pack and empty onto clean kitchen towel or plate. Carefully sort through mushrooms and remove and small stones.
2. Reduce heat to MEDIUM-LOW. Stir in garlic, sea salt, broth, distilled water, and sorted mushrooms. Place lid on soup pot and cook for 30 minutes. While mixture cooks, if using whole slice brussels sprouts, slice in half and set aside.
3. After mixture has cooked for 30 minutes, remove lid and add all remaining ingredients except apple. Stir well to combine. Then reduce heat again to LOW. Replace lid and cook mixture for 60 minutes more.
4. After 60 minutes, core and chop apple(s), peeling first if desired. Then add apples, collagen and gelatin into soup. Stir well to combine. Be sure the collagen and gelatin dissolve with no clumping. Recover the pot and cook for 15 minutes more (over LOW heat).
5. After 15 minutes, test soup for seasoning, adjusting to taste if needed. Serve and enjoy.
Deliciously soothing and satisfying soup!
Serving Suggestions and Notes: This is a hearty soup that hits on 4 of the 5 primary flavor points – salty, sweet, bitter, and spicy. You can hit that 5th point (sour) by serving a crisp green salad along side this dressed with a fruit-based vinaigrette such as this (Whole30-approved) one from Tessemae’s. Or you can easily whip up Presto Peachy Lime Vinaigrette (pictured above) or this Split-Second Strawberry Vinaigrette, both deliciously #Whole30-compliant and ready in 1 minute or less.
Wisdom for the Day:
“Don’t associate with those who drink too much wine or with those who gorge themselves on meat. For the drunkard and the glutton will become poor, and grogginess will clothe them in rags.” ~Proverbs 23:20-21 (Holman Christian Standard Bible)
Read more here.
Sometimes you just need something special for dinner. This recipe makes about 8 elegant entrée servings. It’s delicious and impressive, and it just happens to be Whole30-compliant. Much of this recipe may be prepared in advance, making this a convenient option for hosting company. Your guests will never suspect you’re serving a “diet” recipe. But then, Whole30 is not a diet. It’s a lifestyle, allowing you to regularly enjoy healthful and delicious meals like this one!
INGREDIENTS: For the Spinach Cream Stuffing –
• 1 + 1/3 cup raw almonds or raw cashews, soaked at least 3 hours (or overnight) in filtered water
• ¼ cup lemon juice
• 1 tsp. spicy brown mustard (not Dijon, see comment below+)
• 2 tsp. Celtic sea salt, divided
• ¼ tsp. freshly cracked black pepper
• 1 whole pitted date
• 4 Tbsp. Nut Pods Original Unsweetened Coffee Creamer, New Barn or homemade almond milk (I like this recipe from the lovely and very talented Angela of Oh She Glows)
• 1 egg lightly beaten
• 4 – 6 Tbsp. filtered water, added 2 Tbsp. at a time to mixture while processing to form a smooth cream
• 10 oz. package frozen chopped spinach, defrosted and very well drained For Roulades – • 2 lb. extra lean turkey or pork boneless, skinless cutlets
• 1 Tbsp. coconut or avocado oil
• 1 tsp. Celtic sea salt
• Generous sprinkle garlic powder
Hardware:
• Food processor or powerful blender (e.g. Vitamix or Nutribullet)
• Parchment paper
• Meat mallet (pounder)
• Chef’s knife + Cutting board
• 13”X9” baking pan or dish
• Nonstick coconut oil spray
• Toothpicks (optional)
INSTRUCTIONS:
1. Prepare spinach cream as follows:
• Drain soaked nuts. Then place nuts into the canister of food processor with S blade attached or into the canister of powerful blender (I used a NutriBullet blender, but a food processor would work too).
• Add the next lemon juice, mustard, 1 tsp. salt, pepper, date, egg and creamer/milk to the canister.
• Place lid on food processor or blender and begin to process mixture by pulsing on LOW food processor.
• Begin adding water 2 Tbsp. at a time until the mixture comes together; has no visible pieces of nuts or date and is mostly smooth. Use as little water as necessary to be able to blend the mixture.
• When mixture reaches consistency similar to ricotta cheese, scrape the mixture into a small mixing bowl along with well-drained spinach and remaining 1 tsp. Celtic sea salt. Stir well to thoroughly combine.
• Cover with lid and refrigerate mixture. NOTE: Spinach cream may be made up to 3 days in advance. Just keep covered and refrigerated until ready to use.
2. Prepare stuffed roulades as follows:
• Place 1 large piece of parchment paper over a cutting board. Then place 2 cutlets in the center of the paper about 2” apart. Cover cutlets with another piece of parchment paper. Then pound each cutlet with meat mallet until about 1/8” thick. Repeat this process with remaining cutlets. NOTE: You can do this part in advance as well. Simply place pounded cutlets in a large freezer bag and refrigerate up to 24 hours.
3. Coat the inside of 13”X9” baking dish with coconut oil or nonstick coconut oil spray. Then add 1 Tbsp. of oil to baking pan/dish. Set aside.
4. Using clean hands, place one cutlet on a plate. Spread 2 Tbsp. spinach stuffing mixture atop of the cutlet. Then carefully roll up the roulade and if desired secure with toothpicks. Next place rolled and stuffed roulades side-by-side in prepared baking dish. Repeat this process until all roulades have been placed in baking dish. Use any remaining spinach cream to top roulades, spreading an even layer over top each roulade in baking dish. Sprinkle roulades with 1 tsp. seal salt and garlic powder as desired. Then cover baking pan or dish with aluminum foil. NOTE: Rolled and stuffed roulades may be prepared up to 24 hours in advance and kept covered and refrigerated until ready to bake.
5. When ready to bake, preheat oven to 375° Fahrenheit (190° Celsius). Bake roulades in preheated oven for about 45 minutes or until the thickest roulade reaches an internal temperate 165° Fahrenheit (74° Celsius).
6. Allow baked roulades to rest about 15 minutes before serving.
Halved #Whole30 Turkey Roulades with Super Simple Sweet Potatoes, Tossed Salad, & Presto Peachy Vinaigrette.
~Makes 7-10 roulades, or about 8 servings.
+When doing #Whole30, it’s very important you get into the habit of checking the ingredient lists of anything you plan to eat or use when cooking. For example, dijon mustard usually contains white wine which is not permitted during #Whole30, so be sure to check the mustard before you purchase. For a complete list of Whole30 program do’s and don’ts as well as answers to just about any questions you may have, I highly recommend you check out the program rules here and other resources available at Whole30.com to educate yourself prior to beginning your own Whole30 journey, whenever you have questions or need some support.
SERVING SUGGESTIONS: This recipe makes a fancier entrée suitable to serve to guests or company. These roulades are especially delicious served with Stupid Easy Cran-Cherry Sauce. The sweet tartness of the sauce provides a lovely counterpoint to the savory spinach stuffing and makes the meal feel even more special.
I suggest serving this entrée with a tossed salad of mixed greens, fruit and nuts. Optional side dishes include Oven Fried Sprouts;Super Simple Sumptuous Sweet Potatoes; or Quick & Easy Crispy Potatoes. A final note, the Spinach Cream Stuffing makes a terrific appetizer dip for raw vegetables. Simply spoon spinach cream into an oven-safe bowl and bake at 350° Fahrenheit (177° Celsius) for 30 minutes.
Beauty Resource for the Day:
I recently posted an article describing my favorite (and not-so-favorite) drugstore sunscreens. In that article (which you can read here), I attempted to demystify the various sunscreen “active” ingredients and discuss which types of formulas are best for different members of the family. The video that follows from the brilliant celebrity makeup artist, Lisa Eldridge, provides an even more in-depth discussion regarding sunscreens and offers a short list of recommended brands and products including those available outside and within the USA. Apparently, other countries have access to a wider variety of broad spectrum sunscreens than we do here in the United States. Bummer! But I’ll let Lisa explain the particulars.
Wisdom for the Day:
“I know the plans that I have for you, declares the LORD. They are plans for peace and not disaster, plans to give you a future filled with hope. Then you will call to me. You will come and pray to me, and I will hear you.” ~Jeremiah 29:11-12 (God’s Word Translation)
Read more here.
Left: My Homemade Veggie Puffs. Right: Dr. Praeger’s Spinach Littles
I have a secret. I’m completely addicted to toddler food. Actually, it’s just 1 particular toddler food.
For years now, I’ve been loving these Dr. Praeger’s Spinach and Broccoli Littles. Love. Love. LOVE. Them. I’ll drive way out of my way to find these “little” veggie+potato treats, and cheerfully pay more than $5 per 10 oz. box (I usually purchase 4 to 5 boxes at a time since they’re hard to find in my area) to feed my habit.
My love affair with Dr. Praeger’s products began several years ago. After several years of “healthy” vegan eating, I developed a severe allergic reaction to the soy-based meat substitutes I was eating on a regular. So when I first spotted these non-GMO, soy-free alternatives at Whole Foods, I grabbed them up and was quickly hooked. When I was pregnant and craving these tasty little buggers, I even sent Hubs up to the nearest Whole Foods (over an hour each direction) to score a few boxes for me! I have such a wonderful husband!
I love them because they’re green and filled with non-GMO green veggies and potatoes. They’re certified gluten-free (and in fact, contain no grains whatsoever). There’s nothing funky or nasty in them (save for some canola oil which admittedly is not the best, but at least it’s not hydrogenated or full of trans fats); no grains or gluten (they’re certified gluten-free); and no dairy or soy. They’ve got some protein in there too, thanks to the inclusion of egg whites. And they just taste great! They’re fun to eat and just make me feel good. But since I’m an adult (not the target market), I tend to eat a bunch of them (when I have them). So, keeping my “Littles” supply stocked can be rather expensive.
Recently Hubs and I were stocking up, and I was overcome with a bit of buyer’s remorse. As I emerged from the store’s freezer holding 5 boxes of assorted Dr. P.’s Littles, I made the following off-hand remark. “These things are ridiculously expensive. I bet I could make them, or something very similar.” Since Hubs manages the grocery budget, he was immediately excited by my comment. I, on the other hand, was immediately regretful I’d said something so foolish, thinking “I could never make anything as delicious as my beloved Dr. P’s.” I reluctantly agreed to try to create a recipe similar too my beloveds but insisted we purchase the 5 boxes I was holding “you know, just so I have something to compare my own recipe to.” Gotta love that rationalization there.
Hub agreed, and I began searching the all-knowing Internet for some sort of “Dr. Praeger’s Littles” dupe recipe. I quickly found several recipes posted on various Pinterest boards, all of which claimed to be dupes. Sadly, each one of those recipes included cheese, lots of cheese, sometimes 2 types of cheese in a single recipe. Ugh! Since dairy is a deal-breaker for me, I decided to wing it, and try to create something yummy using the same ingredients listed on the box (but subbing extra virgin avocado oil for the aforementioned canola. And I used tapioca powder instead of arrowroot because that’s all I had, but either would work well).
I’m excited about the following recipe for a few reasons. First, I’m excited because these little puffs taste really good, and because I envision them saving us some grocery money. I really enjoy eating them, and (even more importantly), my daughter likes to eat them too. Woohoo! Score one for Mommy! I’m also excited to share a recipe that features spinach, which is #8 on HealthGrove’s list of the top 30 foods for beautiful skin and hair. For those of you who are unaware, I’ve been posting a series of #Whole30-compliant and #paleo-correct recipes based on that HealthGrove list. Spinach is a favorite in our house. It’s literally our daughter’s favorite food which makes me very happy because spinach is such an amazing food. These mild leafy greens are an excellent source of folate, Folate, Magnesium, Potassium and many awesome antioxidant and beautifying vitamins (including: Vitamins A, B2, C, E, and K). You can read all about Popeye’s power source here. If you’re interested in reading the whole list of 30 best foods for beauty, you can find the full list here. And if you’ve missed any of the previous recipes in this series, be sure to check out the list and links at the bottom of this post.
INGREDIENTS:
• ½ sweet onion diced + ¼ cup chicken or vegetable broth (optional)
• 14 oz. bag frozen chopped spinach, defrosted and well-drained
• 1•½ cup liquid egg whites (roughly the whites from 12 large eggs)
• 3 cups cooked finely diced or shredded potatoes, divided
• 1 Tbsp. sea salt
• 20 cranks of crushed black pepper
• ¼ – ½ tsp. garlic powder or 1-2 whole, peeled garlic cloves (according to taste; I recommend using ¼ tsp. if using onion)
• 1•½ cup potato flakes (For this and all my #Whole30 recipes, I recommend these flakes from Bob’s Red Mill because those are the only potato flakes I’ve found that are 100% dehydrated potatoes without dextrose or any unapproved additives)
• 2 Tbsp. tapioca starch
• 4 Tbsp. chia seeds
• Nonstick coconut oil spray
• 2 Tbsp. extra virgin avocado or olive oil HARDWARE:
• Powerful blender or food processor (I used our Vitamix, and it worked really well)
• Measuring cups + spoons
• 2 Baking pans (I used 2 mini muffin tins) coated with nonstick coconut oil
• 1 Large mixing bowl
• 2 Microwave-safe bowls (medium and small)
• 1 oz. cookie scoop
• Oven
INSTRUCTIONS:
1. If including onion in your veggie tots, cut onion into slices. Then transfer onion to a small microwave-safe bowl along with ¼ cup broth. Cover bowl with a paper towel and microwave on HIGH for 2 minutes. Remove bowl from microwave and set aside.
2. Place 3 cups diced or shredded potatoes into a larger microwave-safe bowl. Cover with paper towel and microwave on HIGH for 5 minutes. Remove bowl from microwave and set aside.
3. Pour the following ingredients into the canister of a powerful blender or food processor with ‘S’ blade attached: cooked onion mixture; drained spinach or greens; shredded, 2 cups diced (or shredded) potatoes; sea salt; black pepper; and garlic (if using). Place lid on food processor or blender. Then process/blend on LOW setting about 30 seconds or until mixture is liquified and thoroughly combined. Pour mixture into a very large mixing bowl.
4. In a separate bowl, sift together potato flakes, tapioca starch; and chia seeds. Then add this mixture to the spinach mixture, along with remaining 1 cup diced or shredded potatoes. Stir well to thoroughly combine. Cover bowl with aluminum foil and refrigerate batter for 30 minutes (up to overnight).
5. When ready bake, preheat oven to 400° Fahrenheit (204° Celsius). And spray 2 large mini muffin tins with nonstick coconut oil spray. Then drizzle 1 Tbsp. avocado oil over each of the pans. If using regular cookie sheets, cover sheet with parchment paper. Then lightly coat paper with nonstick spray and drizzle 1 Tbsp. oil over each pan. Set pans aside.
6. Using a 1 oz. cookie scoop, scoop batter into/onto prepared muffin tins or baking sheets. Sprinkle puffs lightly with more sea salt if desired.
7. Bake at 400° Fahrenheit (204° Celsius) for 35 minutes (mini-muffin tins) – 45 minutes (for puffs on cookie sheets). SERVING SUGGESTIONS & NOTES:
While these little treats are technically #Whole30-compliant, they’re potato-heavy (i.e. high carbs). It’s best to think of these puffs as a starchy side dish, not a high-protein entrée. I recommend enjoying these treats in moderation and serving alongside a nice lean meat and toss salad. This recipe makes a ton, but these little puffs freeze well. If you do plan to freeze and reheat later, bake for just 30-35 minutes. Then allow cooked puffs to cool thoroughly before transferring to a large freezer bag. To reheat, remove puffs from freezer and allow to sit on counter until puffs reach room temperature. Then preheat oven to 400° F (204° C) and oil a baking sheet. Then place desired number of puffs of prepared baking sheet. Bake in preheated oven for about 10 minutes.
3 Little Veggie Puffs Just Begging to be Eaten!
Wisdom for the Day:
“But God chose what the world considers nonsense to put wise people to shame. God chose what the world considers weak to put what is strong to shame. God chose what the world considers ordinary and what it despises—what it considers to be nothing—in order to destroy what it considers to be something.” ~I Corinthians 1:27-28 (God’s Word Translation) Read more here.
Beauty Resource of the Day:
You ever notice how all the YouTube beauty gurus are always raving the latest and greatest product roll-outs? It’s pretty rare to encounter a beauty review or tutorial video that really praises those products that have been around for years. So when I encounter a YouTuber who embraces oldy but goodies, I get excited and want to share it. Check out this full talk-thru tutorial as Emily Noel discusses (and demos) her favorite all-time drugstore products. Take notes because the products she recommends are excellent and bound to save you some money!
I’m really excited to share today’s recipe with you, for several reasons – primarily because my family loves this meal so much. Since a happy and healthy family is my #1 cooking goal, this one is a big win in my book. It’s also a ‘win’ because Hubs loves (LOVES) sloppy joes, so I made them often especially in the beginning of our marriage. But I never felt good about serving such a highly-processed, sugar-laden food. About a year ago, I began making my own sloppy joe / BBQ sauce using ketchup, maple syrup, some vinegar, spices, etc. I felt a little better about that, but in the back of mind, I knew that commercially available ketchups are loaded with high fructose corn syrup (HFCS) and added sugars. Because of that, we all but gave up on ever eating sloppy joes again, especially during and after we did the #Whole30 this past April (2016). So, I’m really pleased that this recipe (which includes no ketchup, maple syrup, HFCS or added sugars beyond a few dates and pure apple juice, which are perfectly #Whole30 acceptable when used in moderation) allows us to one again enjoy this favorite and fun meal without regrets.
The magic is in the BBQ sauce. It’s quick and very easy to make. It’s great for basting chicken, beef, pork or any other standard BBQ sauce application you may have. AND it includes a secret (healthy+beautifying) ingredient.
Pumpkin – It’s More than a Pie Filling!
For the past few months, I’ve been posting a series of #Whole30-compliant, paleo-correct recipes featuring the ingredients identified by a recent HealthGrove study as the best foods for beautiful skin and hair. And Number 13 on the HealthGrove list is that fall favorite – PUMPKIN. Thanks to the miracle of modern technology (i.e. canning), pumpkin is now available year-round. It’s a great source of Vitamin A (in the form of beta carotene), potassium and fiber. (For more detail, check out this nutrition summary from HealthGrove.). And, pumpkin is a great way to add sweetness to a recipe without sugar, HFCS or other sweeteners not approved for #Whole30. Pumpkin is also the “secret ingredient” in this recipe, and I can almost guarantee your family will never guess it’s in the sauce. If you’ve missed any of the previous recipes in this series, check out the list and links below. And as always, if you have #Whole30 questions, need advice or support to complete your #Whole30 or just wanna brush up on the rules and recommendations, I encourage you to check out the Whole30 website and specifically the Whole30 101 pages.
INGREDIENTS: For ground meat – • 1 lb. lean ground beef, bison or turkey breast (I used 97% lean ground turkey)
• 1+½ tsp. salt
• 1 Tbsp. coconut or avocado oil
Perfectly Paleo and Whole30-compliant BBQ Sauce
For Sweet Smoky BBQ Sauce –
• 6 dates soaked overnight in ½ cup filtered water
• 6 oz. can tomato paste
• ½ cup no-sugar-added applesauce, organic if possible
• ½ cup pure canned pumpkin (NOT canned pumpkin pie mix)
• ½ cup homemade or organic ready-made chicken broth
• ¾ cup 100% pure apple juice
• ¼ cup apple cider vinegar
• 2 tsp. Celtic sea salt
• ½ Tbsp. liquid smoke
• 1 tsp. spicy mustard (NOT Dijon mustard if doing #Whole30)
• ¼ tsp. garlic powder (or 1 whole garlic clove)
• dash ground allspice
For the Sweet Potato Toasts –
• 2 large or 3 medium sweet potatoes, peeled
• 2 Tbsp. coconut or avocado oil, divided
• ¾ tsp. Celtic sea salt, divided
• Sprinkling garlic powder
• Dash ground allspice
Sweet Potato Toasts
NECESSARY HARDWARE:
• Blender or food processor
• Measuring cups + spoons
• Large frying pan or skillet (preferably nonstick)
• Toaster Oven (helpful but non-essential)
• Small baking pan lined with aluminum foil or parchment paper
INSTRUCTIONS:
1. Prepare BBQ sauce place soaked dates AND soaking water into canister of powerful blender or food processor fitted with S blade, along with all other sauce ingredients. Cover blender or food processor and pulse on LOW setting for about 1 minute. Then blend/process sauce on HIGH setting until the sauce is thoroughly blended and very smooth.
2. Taste sauce to test seasonings and adjust if necessary. Transfer sauce to a large jar or pitcher with lid. Cover and place BBQ sauce in refrigerator. BBQ sauce will keep covered in refrigerator for up to 1 week.
3. Brown ground meat in a 1 Tbsp. oil (not necessary if using higher fat meat, such as 85% lean ground beef) in a large (preferably non-stick) pan or skillet over MEDIUM-HIGH (level 7) heat. Sprinkle the meat with 1.5 tsp. seal salt and stir frequently while browning to break up the meat into smallish pieces or chunks. Drain meat if necessary. When meat has been browned (and drained if necessary), turn off the heat and cover the pan.
4. Take BBQ sauce from refrigerator and pour about ¾ of the sauce over ground turkey. Stir well to combine and recover pan or skillet.
NOTE: Store remaining BBQ sauce in refrigerator. You can serve Sloppy Joes with the extra BBQ sauce or keep it for another use.
5. Turn skillet or stove to MEDIUM and cook mixture covered until sauce begins to simmer. Then reduce heat to LOW. Cook mixture on LOW for about 30 minutes while preparing sweet potato toasts.
6.Prepare Sweet Potato Toasts as follows: Slice peeled sweet potato length-wise into 1/8” slices. Cover a small baking pan with aluminum foil or parchment paper. Then pour 1 Tbsp. oil onto pan and sprinkle pan with ¼ tsp. sea salt. Place sweet potato slices in a single layer on pan. Drizzle remaining Tbsp. oil over the sweet potato slices. Then sprinkle slices with remaining 1/2 tsp. salt, garlic powder and dash of ground allspice.
7. If baking sweet potato toasts in full-size oven, preheat to 400°F (204°C) (if you’re using a toaster oven, there’s no need to preheat). Bake sweet potatoes at 400°F (204°C) for about 20 minutes. After 20 minutes, remove toasts from oven and flip each toast over. Return toasts to oven for about 5-10 minutes, again at 400°F (204°C). Check on the toasts often because they get really dark quickly. N.B. – If you need to cook the Sloppy Joe mixture for longer than 30 minutes (i.e. to attend to other tasks), that’s no problem. Just follow steps 2-5 above, then turn stove or skillet setting lowest heat setting. Then a few minutes before serving, add another 1/2 cup pure (no-sugar-added) apple juice and a pinch more sea salt. Stir well and keep mixture on LOW until serving. ~ Makes 4 dinner-sized servings Serving Suggestions:
As always, I recommend serving these “sandwiches” along side a nice tossed salad of mixed greens, with a little fresh maybe or nuts tossed in, or crisply fried+crumbled #Whole30-compliant bacon. Some sort of cooked green vegetable side also works nicely (if you’re not as salad-crazy as me). I served these along side steamed green beans almandine (as pictured above) and tossed salads. But other great side options include: Crispy Fried Sprouts or Crispy Coconut Roasted Green Beans or your own preferred veggie side are all great options. A final note, if you’re not interested in making the sweet potato toasts, you can also serve the mixture on large romaine lettuce leaf “boats” for an open-faced style sandwich. That’s actually my favorite way to eat these.
The cool crisp lettuce is such a great counterpoint to the sweet, tangy BBQ sauce and warm meat filling.
Wisdom for the Day:
“⌊God has sent me⌋ to provide for all those who grieve in Zion, to give them crowns instead of ashes, the oil of joy instead of ⌊tears of⌋ grief, and clothes of praise instead of a spirit of weakness. They will be called Oaks of Righteousness, the Plantings of the LORD, so that he might display his glory.” ~Isaiah 61:3 (God’s Word Translation) Read more here.
Beauty Resource of the Day:
I often share Tati Westbrook’s videos because I think she’s so adorable and relatable. This Strobing Tutorial is one of my current favs. Strobing is prettier, easier and more natural-looking than that harsh contouring trend of a few years ago. Here Tati demystifies the technique (REALLY important for me and my novice-level makeup skills) and steps you through how-to strobe using a balanced mix of both drug-store and high-end products. Enjoy that summer glow!
If you’ve followed this blog for a while or have read any recipes for beautiful skin and hair series, then you already know I’m really into cooking for beauty. Don’t get me wrong. I’m into external beauty products too. I desperately love cosmetics, makeup, hair products and beauty treatments of all kinds. My bathroom is literally overflowing with lotions and potions of all shapes, sizes and price points! But as the saying goes, beauty begins on the inside. And no amount of making up can disguise unhealthy insides. That’s especially true as we age. And I’ve found that after pregnancy, my body is far more likely to display outwardly any signs of dis-ease I may be experiencing inwardly. And since our baby girl has recently become independently mobile (translation lots more work for Mommy and Daddy to keep up with her), it’s definitely in my best interest to eat as healthfully as possible. So, I’ve been writing a series of recipes based on HealthGrove’s recent study identifying the top 30 foods for beautiful skin and hair (If you’ve missed any of the previous recipes from the series, do not despair. I’ve listed each of them below).
Fortunately for folks like me, the Internet offers tons of (mostly consistent) advice for those of us seeking the best foods to eat for health and beauty (including of course that recent HealthGrove study). Today’s recipe includes a veritable stockpile of beautifying ingredients including most notably #5 of HealthGrove’s list – PAPAYA.
Papaya – beautifying papaya!
When I discovered this article by the lovely Joy Bauer outlining the most important nutrients for anti-aging, I was inspired to begin using those nutrients in more recipes as well. However, because everyone in our household is sensitive gluten and dairy, I’ll obviously have to take a pass on the recipe she included in the article (no offense, Joy). So I decided to create my own recipe based around papaya and incorporating the other nutrients Ms. Bauer identifies as key for consumption. So here’s a rundown of nutrients this recipe offers:
Vitamin C – provided by the papaya, tomato and broccoli slaw. For more on the beautifying antioxidant benefits of Vitamin C, check out this article and recipe for #whole30 compliant #paleo and #vegan (and super-yummy) Strawberry Vinaigrette. Vitamin E – in the extra virgin olive, coconut and avocado oils as well as in the walnuts Beta-carotene (Vitamin A) – from the carrots and the broccoli slaw (as seen on the package)
Broccoli slaw is not only an antioxidant fest. It’s also quick and ready in an instant!
Selenium – provided by the Brazil nuts in the dressing. Did you know that Brazil nuts are in fact the #1 food source of selenium? Omega3 fatty acids – from the walnuts and/or salmon if you choose Lycopene (bonus nutrient) – lycopene has been shown in recent studies to protect skin against sun-related aging and sun damage. This recipe provides lycopene from 2 sources – EVOO and fresh tomato. Plus, this recipe is easily adjusted to suit vegans, vegetarians, paleo-types and folks actively doing #whole30. It’s quick and easy to prepare and (perhaps) most importantly, it tastes really good. Whoop! Whoop!
Ingredients: For the Salad –
• 1 whole papaya
• 1-12 oz. bag broccoli or cabbage slaw
• 1 bunch fresh cilantro
• 1 whole tomato
• 2 carrots
• 1 medium jalapeno or Serrano chili pepper
• ½ cup chopped raw cashews or walnuts (I used cashews)
Protein Options –
• About 2 cups cooked, shredded chicken (bones, skin and excess fat removed)
• 1 large (14.5 oz.) can wild Alaskan pink salmon, drained
• 8 hardboiled eggs, diced
• 8 eggs, scrambled and chilled
• 2 cups cooked then chilled garbonzo beans (if using canned, drain and rinse very well)
• 2 cups cooked then chilled lentils
For the Dressing –
• 4 dates, soaked at least 4 hours (see comment below)+++
• 2 garlic cloves
• 6 whole Brazil nuts
• 1 tsp. iodized sea salt
• 1 tsp. hot sauce (optional but recommended for best flavor. I like )
• 1 tsp. spicy mustard (NOT Dijon if doing #WHOLE30, see comment below)+++
• ½ tsp. minced lemongrass or 1” knob peeled fresh ginger root, diced
• ¼ cup lime juice
• ¼ cup freshly squeezed lemon or orange juice (I used OJ)
• 4 Tbsp. Coconut Secret Coconut Aminos Sauce, divided
• ¼ cup extra virgin coconut oil
• ¼ cup extra virgin olive oil (EVOO) or extra virgin avocado oil
• 2 Tbsp. dark (toasted) sesame oil
+++When doing #WHOLE30, it’s very important you get into the habit of checking the ingredient lists of any foods you plan to eat or use when cooking. Many dried fruits (including certain brands of dates) are processed with sulfites which are also not permitted for consumption during #WHOLE30, so be sure to check the dates before you purchase/use them. Also, most Dijon mustards contain white wine which is also not approved for consumption during WHOLE30, which is why you’ll want to use spicy mustard instead. For a complete list of #WHOLE30 program do’s and don’ts as well as answers to just about any #WHOLE30 questions you may have, I highly recommend you check out the program rules here and other resources available at WHOLE30’s website to educate yourself prior to beginning your own #WHOLE30 journey or whenever you have questions or need some support.
Hardware:
• One or two cutting boards
• A sharp chef’s knife
• A pair of disposable gloves
• A sharp vegetable peeler
• A large mixing bowl
• Powerful blender (I used the Nutribullet Pro 900)
• Salad spinner (optional)
• A large spoon or spoonula
1. Prepare dressing as follows: Drain dates and discard soaking liquid. Place dates, 2 Tbsp. Coconut Aminos (reserving 2 Tbsp. for later use) and all other dressing ingredients into canister of blender. Place lid on blender and process on HIGH until dressing is very smooth and no visible chunks or pieces of ingredients are visible. Remove lid and test for seasonings. Adjust to taste. (I found that dressing was appropriately seasoned without adjustments but add salt or additional spices to your preferences.) Then pour dressing into a jar or bottle. Cover with lid and store in refrigerator until ready to use. Note, this recipe makes about 2 cups (scant) of dressing and may be made up to 3 days in advance. It will keep for about 1 week in the refrigerator.
2. Wash and dry all vegetables, including cilantro. If you have a salad spinner, place washed cilantro in spinner and spin until dry. If you don’t have (or don’t wanna use) a salad spinner, simply placed washed cilantro on a clean kitchen towel and pat dry.
3. Using vegetable peeler, peel carrots and papaya.
N.B. Trust me on this one! I tried cutting half the papaya without peeling it first (I figured I’d cut it like an avocado, scoring it and removing the peel afterwards). No dice! It was a disaster trying to get the peel off, and I nearly removed my fingertips along with the peel! With the 2nd half I got smart and peeled it first. What a difference. I finished chopping it in half the time and with no near-death experiences.
4. Finely chop the washed and dried cilantro. Then transfer it to mixing bowl. Next chop the papaya and all the vegetables (except pepper) into roughly equal bite-sized chunks and place into mixing bowl.
5. Put on gloves. Cut pepper in half and remove all seeds, stem and membranes.
Then chop pepper into very small pieces. Place in mixing bowl with other ingredients. Carefully remove gloves and immediately wash your hands. Try not to touch your face or anyone else before taking off, disposing of gloves and washing your hands. Also I used a separate cutting board just for the pepper and washed the cutting board and knife before removing the gloves.
6. Open bag of broccoli slaw and dump into mixing bowl along with other ingredients excepts nuts, dressing and remaining 2 Tbsp. Coconut Aminos. Then add dressing and stir well to combine. If everyone in your household wants the same protein option, then feel free to stir it in at this point. Otherwise, wait and serve several protein options along side Refrigerate at least 2 hours before serving.
7. Just before serving, stir in remaining 2 Tbsp. Coconut Aminos and nuts.
8. Serve with multiple protein options (unless you already stirred proteins into salad). Example in our house both my mother and my Hubs selected shredded leftover rotisserie chicken. But I selected salmon as my protein of choice for some extra Omega-3 fatty acids. Additional garnishes include chopped avocado or Wholly Guacamole, bean sprouts and sunflower sprouts. Enjoy!
Wisdom for the Day:
Today I read the following quote: “Biblical orthodoxy (hypocritical religiosity) without compassion is surely the ugliest thing in the world.” ~Francis Schaeffer And I was struck by the brilliance and simplicity of that statement. Surely a compassionate heart is an essential component of beauty. What if we made the choice to put on love and compassion the same way we put on makeup? The Bible says that we can in this passage from ~Colossians 3:12-13 (ESV) Put on then, as God’s chosen ones, holy and beloved, compassionate hearts, kindness, humility, meekness, and patience, bearing with one another and, if one has a complaint against another, forgiving each other; as the Lord has forgiven you, so you also must forgive. Read more here. I encourage you to spend a few moments each morning imagining yourself putting on love and compassion, like you’re applying makeup or sunscreen. Surely we need to apply God’s love and compassion daily as the most important and effective beauty treatment!
Beauty Resources for the Day:
Want more info on what to eat for anti-aging benefits? Check out this slideshow from the folks at Total Beauty (Hint: if you consume this dressing on a regular you can cross slide #7 off your to-eat list).
Super Simple Southern Style Mixed Greens & Sausage in a Crock
A few weeks ago, I began a series of recipes based on a recent HealthGrovestudy identifying top 30 foods for beautiful skin and hair. As I’ve mentioned in each recipe I’ve shared in the series, 27 of those 30 foods are #WHOLE30-compliant foods (the 3 exceptions being non-soy legumes, e.g. green peas and pea pods). None of the 30 foods from the list are dairy or grains products. I found the study so inspiring that I challenged myself to create all new #WHOLE30-compliant recipes with each of the 27 foods from the list (again, not counting the 3 legumes); and thus, the birth of this series of recipes. If you’ve missed any of the previous recipes, I’ve included links for each at the bottom of this article.
Coming in at #3 on HealthGrove’s list of best foods for beautiful skin and hair, today’s featured ingredient is – KALE!!! The curly leafy green earns an A+ nutrient rating with incredibly high levels of Vitamins A and C (almost 400% RDA and 55% RDA respectively) with only 40 calories per cooked cup. Kale has become über popular over the last 5-10 years, so I probably don’t need to tell you it’s a healthy food. There’s just a ridiculous number of (often absurdly expensive) kale “health” foods on the market these days. But properly cooked, well-seasoned greens are a southern tradition. I’ve been eating them since I was a little girl. They’re inexpensive and relatively easy to make (relative to say, making your own dehydrated kale chips with raw cashew “cheeze” sauce).
Truthfully, authentic southern style greens are usually made with fresh collards, turnip or mustard greens, not frozen kale and spinach. But frankly, I’m not about to go through the hassle of soaking and stemming fresh greens. Ain’t nobody got time for that! Frozen chopped kale is inexpensive, almost as healthy as the fresh stuff, super convenient and readily available everywhere. As you can see from the pic below, I purchased a couple 1 lb. bags at Wal-Mart (Great Value, Wal-Mart’s store brand), and each bag was less than $1.50 each. Frozen chopped collards (#4 on HealthGrove’s list BTW) are also widely available, and you could use those instead of kale if you wanna be more authentic. But because collards and turnips can be a tad bitter, I wanted to try this recipe with kale first. I DEFINITELY recommend adding spinach to the mix because spinach has the most mellow flavor of all the greens and brings its own healthful punch to the mix (it’s #8 among beautifying foods).
***UPDATE: I tried making this recipe again. But this time I used 3-12oz. bags frozen chopped collard greens in place of the 2-16oz. bags frozen chopped kale used/listed in the original recipe below. Guess what! It turned out just as good. So, if you want a more authentic crock of greens, feel free to use frozen chopped collard greens instead of kale. Just try to keep the ratio of other green:spinach more or less equivalent to the base recipe for best results.***
Super greens short cuts – frozen chopped kale and spinach
I should add that back in the day, my southern Grandmothers would have thrown ham hocks into the crock (instead of the organic chicken & apple sausage that I used), and they would have offset the greens’ bitterness with a quarter cup (maybe more?) of sugar. But ham hocks surely have additives not approved during #WHOLE30 (plus they’re kinda gross IMO). And sugar is most definitely off limits during #WHOLE30. So I used unsweetened (pure) apple juice as the cooking liquid and threw in some applesauce and balsamic vinegar for good measure. As the balsamic cooks down (over that last hour of cook time), it thickens and condenses, becoming sweeter and more intense in flavor. See note below regarding selection of cooking ingredients.+++
Ingredients:
• 2-16 oz. bags frozen, chopped kale
• 1-10 oz. package frozen chopped spinach
• 1 Tbsp. iodized sea salt
• 1 Tbsp. extra virgin olive oil (EVOO)
• 3-4 garlic cloves, coarsely chopped
• ¼ tsp. white pepper
• 1 cup pure, unsweetened apple juice (see note below)+++
• ¼ cup unsweetened applesauce (organic if possible, see note below)+++
• 1 Tbsp. hot sauce (optional but highly recommended for true southern authenticity)
• 3 Tbsp. balsamic or apple cider vinegar (I used pure balsamic vinegar, see note below)+++
• 12-16 oz. package fully-cooked sausages without sugar or other unapproved additives (I used Aidell’s All Natural Chicken & Apple Sausages)
• 4 pieces fully cooked bacon, crumbled (again, choose a bacon without added sugar, sulfites or other additives not approved for consumption during #WHOLE30. Check out the #WHOLE30 list of officially #WHOLE30-approved brands and products
+++When doing #WHOLE30, it’s so important to check the ingredient lists of any products you plan to consume (actually it’s always important to be aware of what you’re feeding your family, right?). Many processed meat products (e.g. bacon, sausage, etc.) contain sugar, sulfite preservatives, something called carrageenan (thickening and stabilizing agent) and other additives not approved for consumption during WHOLE30 (and which aren’t healthy for us to consume anyway). Some brands of applesauce and apple juice have added sugars (the naturally occurring sugars are fine). And many juices “drinks,” especially those called “lite,” “low calorie” or “low sugar” contain artificial sweeteners to replace the natural sugars removed. Sweeteners of all kinds are off limits during #WHOLE30. Likewise, some balsamic vinegars are nothing more that colored white vinegar with corn syrup added. I know! Frustrating right? But that’s why you gotta be a label reader. For a complete list of #WHOLE30 program do’s and don’ts as well as answers to just about any #WHOLE30 questions you may have, I highly recommend you check out the program rules here and other resources available at WHOLE30’s website to educate yourself prior to beginning your own #WHOLE30 journey or whenever you have questions or need some support (N.B. – the Facebook and Twitter feeds are tremendous sources of encouragement and support). Also, consider reading the book It Starts with Food prior to attempting a #WHOLE30. It’s chalked full of useful info and helpful tips to make surviving the whole 30 days a whole lot more tolerable (pun intended).
Hardware:
• Crock pot • Cutting board
• Chef’s knife • Kitchen sheers or scissors
• Measuring spoons • Measuring cups
• Microwave • Large microwave-safe bowl(s)
• Crock pot liner (optional but makes cleanup a LOT easier)
Process:
1. Using scissors or kitchen knife, carefully snip small holes in tops of each bag of frozen kale and top of package of frozen spinach.
2. Place one bag of frozen kale into microwave-safe bowl, cut-side up. Microwave on HIGH for 5-6 minutes. Repeat this process for remaining bag of frozen kale and package of frozen spinach.
3. If using crockpot liner, place in pot and turn crockpot on HIGH setting for 4 hours. Add all 3 bags of greens to pot.
4. Add sea salt, EVOO, chopped garlic cloves, white pepper, apple juice, applesauce and (if using) hot sauce. Then add sausages. Stir to combine. Place lid on crockpot and cook on HIGH for 2 hours.
5. Reduce heat to LOW setting. Remove lid. Add vinegar and stir to combine. Then recover crockpot and cook on LOW setting for 1 hour.
6. After 1 hour, decrease heat to WARM. Remove sausages and set aside until cool enough to handle. Then cut into bite-size pieces. Return sausage pieces to greens and stir well. Recover the pot, and allow greens mixture to warm about 15-30 minutes before serving. Sprinkle with crumbled bacon just prior to serving. P.S. – Don’t toss the cooking liquid (known as “potlick”). My Grandma used to drink it like broth. It’s delicious!
7. NOTE:If you need to cook this recipe for longer (say 8 hours or more) you would follow this procedure: Prepare crockpot as above (with liner if using) and turn to LOW setting for 8 hours. Microwave each bag/package of frozen greens for only 2 minutes on HIGH (greens will still be mostly frozen but will be easier to pour into crock). Place all ingredients except vinegar into pot. Add 1 cup water and additional 1/4 cup apple juice to crockpot. Cover and forget it for 8 hours. Then about 1 hour before serving, remove crockpot lid; add vinegar and stir mixture well. Cook for 1 more hour on LOW. Remove sausages and (if desired) cut into bite-sized pieces. Then return sausages to the mix. Stir well. Reduce heat to WARM setting. Recover mixture and allow to rest about 15-30 minutes before serving. Sprinkle with crumbled bacon just prior to serving if desired. Servings: Makes about 6 generous servings
Hubs requested his sausages remain whole. He’s sooooo picky 😉
Serving Suggestions: The primary protein in this dish is sausage (recall bacon is basically just a condiment, not a quality protein source). But sausage (even without unapproved additives) is not what the Hartwigs would call high quality protein (see It Starts with FoodChapter 5, for more detail on what constitutes a healthy and satisfying meal. Hint:an effective meal is based around a high-quality protein + good fat(s) and veggies.) So to boost the protein content of this meal I recommend adding a high-quality lean protein to whatever side dish you serve with this entrée. Example, I added hearty portions of chopped, hard-boiled eggs to the tossed green salads I served. I like mine with extra hot sauce and no bacon.
Wisdom for the Day:
And God said, “Behold, I have given you every plant yielding seed that is on the face of all the earth, and every tree with seed in its fruit. You shall have them for food.” ~Genesis 1:29 (English Standard Version)
Read more here.
Beauty Resource of the Day:
Save your money! Why spend the extra $$$ for high-end cosmetics when you can get a cheaper (sometimes better performing) product at the drugstore?
Check out this incredibly in-depth video from the amazing Tati as she compares her fav drugstore dupes to expensive makeup.
P.S. – I don’t usually watch 23 min. YouTube videos either but this one is SO worth it! She literally compares each product side-by-side and tells you the prices of each product and money saved; links to purchase for all products also included. This one is not to be missed!
Be sure to subscribe to Daily Beauty Wisdom to automatically receive new posts sent directly to your inbox of choice!
Super Simple Southern Style Mixed Greens & Sausage in a Crock
A few weeks ago, I began a series of recipes based on a recent HealthGrovestudy identifying top 30 foods for beautiful skin and hair. As I’ve mentioned in each recipe I’ve shared in the series, 27 of those 30 foods are #WHOLE30-compliant foods (the 3 exceptions being non-soy legumes, e.g. green peas and pea pods). None of the 30 foods from the list are dairy or grains products. I found the study so inspiring that I challenged myself to create all new #WHOLE30-compliant recipes with each of the 27 foods from the list (again, not counting the 3 legumes); and thus, the birth of this series of recipes. If you’ve missed any of the previous recipes, I’ve included links for each at the bottom of this article.
Coming in at #3 on HealthGrove’s list of best foods for beautiful skin and hair, today’s featured ingredient is – KALE!!! The curly leafy green earns an A+ nutrient rating with incredibly high levels of Vitamins A and C (almost 400% RDA and 55% RDA respectively) with only 40 calories per cooked cup. Kale has become über popular over the last 5-10 years, so I probably don’t need to tell you it’s a healthy food. There’s just a ridiculous number of (often absurdly expensive) kale “health” foods on the market these days. But properly cooked, well-seasoned greens are a southern tradition. I’ve been eating them since I was a little girl. They’re inexpensive and relatively easy to make (relative to say, making your own dehydrated kale chips with raw cashew “cheeze” sauce).
Truthfully, authentic southern style greens are usually made with fresh collards, turnip or mustard greens, not frozen kale and spinach. But frankly, I’m not about to go through the hassle of soaking and stemming fresh greens. Ain’t nobody got time for that! Frozen chopped kale is inexpensive, almost as healthy as the fresh stuff, super convenient and readily available everywhere. As you can see from the pic below, I purchased a couple 1 lb. bags at Wal-Mart (Great Value, Wal-Mart’s store brand), and each bag was less than $1.50 each. Frozen chopped collards (#4 on HealthGrove’s list BTW) are also widely available, and you could use those instead of kale if you wanna be more authentic. But because collards and turnips can be a tad bitter, I wanted to try this recipe with kale first. I DEFINITELY recommend adding spinach to the mix because spinach has the most mellow flavor of all the greens and brings its own healthful punch to the mix (it’s #8 among beautifying foods).
Super greens short cuts – frozen chopped kale and spinach
I should add that back in the day, my southern Grandmothers would have thrown ham hocks into the crock (instead of the organic chicken & apple sausage that I used), and they would have offset the greens’ bitterness with a quarter cup (maybe more?) of sugar. But ham hocks surely have additives not approved during #WHOLE30 (plus they’re kinda gross IMO). And sugar is most definitely off limits during #WHOLE30. So I used unsweetened (pure) apple juice as the cooking liquid and threw in some applesauce and balsamic vinegar for good measure. As the balsamic cooks down (over that last hour of cook time), it thickens and condenses, becoming sweeter and more intense in flavor. See note below regarding selection of cooking ingredients.+++
Ingredients:
• 2-16 oz. bags frozen, chopped kale
• 1-10 oz. package frozen chopped spinach
• 1 Tbsp. iodized sea salt
• 1 Tbsp. extra virgin olive oil (EVOO)
• 3-4 garlic cloves, coarsely chopped
• ¼ tsp. white pepper
• 1 cup pure, unsweetened apple juice (see note below)+++
• ¼ cup unsweetened applesauce (organic if possible, see note below)+++
• 1 Tbsp. hot sauce (optional but highly recommended for true southern authenticity)
• 3 Tbsp. balsamic or apple cider vinegar (I used pure balsamic vinegar, see note below)+++
• 12-16 oz. package fully-cooked sausages without sugar or other unapproved additives (I used Aidell’s All Natural Chicken & Apple Sausages)
• 4 pieces fully cooked bacon, crumbled (again, choose a bacon without added sugar, sulfites or other additives not approved for consumption during #WHOLE30. Check out the #WHOLE30 list of officially #WHOLE30-approved brands and products
+++When doing #WHOLE30, it’s so important to check the ingredient lists of any products you plan to consume (actually it’s always important to be aware of what you’re feeding your family, right?). Many processed meat products (e.g. bacon, sausage, etc.) contain sugar, sulfite preservatives, something called carrageenan (thickening and stabilizing agent) and other additives not approved for consumption during WHOLE30 (and which aren’t healthy for us to consume anyway). Some brands of applesauce and apple juice have added sugars (the naturally occurring sugars are fine). And many juices “drinks,” especially those called “lite,” “low calorie” or “low sugar” contain artificial sweeteners to replace the natural sugars removed. Sweeteners of all kinds are off limits during #WHOLE30. Likewise, some balsamic vinegars are nothing more that colored white vinegar with corn syrup added. I know! Frustrating right? But that’s why you gotta be a label reader. For a complete list of #WHOLE30 program do’s and don’ts as well as answers to just about any #WHOLE30 questions you may have, I highly recommend you check out the program rules here and other resources available at WHOLE30’s website to educate yourself prior to beginning your own #WHOLE30 journey or whenever you have questions or need some support (N.B. – the Facebook and Twitter feeds are tremendous sources of encouragement and support). Also, consider reading the book It Starts with Food prior to attempting a #WHOLE30. It’s chalked full of useful info and helpful tips to make surviving the whole 30 days a whole lot more tolerable (pun intended).
Hardware:
• Crock pot • Cutting board
• Chef’s knife • Kitchen sheers or scissors
• Measuring spoons • Measuring cups
• Microwave • Large microwave-safe bowl(s)
• Crock pot liner (optional but makes cleanup a LOT easier)
Process:
1. Using scissors or kitchen knife, carefully snip small holes in tops of each bag of frozen kale and top of package of frozen spinach.
2. Place one bag of frozen kale into microwave-safe bowl, cut-side up. Microwave on HIGH for 5-6 minutes. Repeat this process for remaining bag of frozen kale and package of frozen spinach.
3. If using crockpot liner, place in pot and turn crockpot on HIGH setting for 4 hours. Add all 3 bags of greens to pot.
4. Add sea salt, EVOO, chopped garlic cloves, white pepper, apple juice, applesauce and (if using) hot sauce. Then add sausages. Stir to combine. Place lid on crockpot and cook on HIGH for 2 hours.
5. Reduce heat to LOW setting. Remove lid. Add vinegar and stir to combine. Then recover crockpot and cook on LOW setting for 1 hour.
6. After 1 hour, decrease heat to WARM. Remove sausages and set aside until cool enough to handle. Then cut into bite-size pieces. Return sausage pieces to greens and stir well. Recover the pot, and allow greens mixture to warm about 15-30 minutes before serving. Sprinkle with crumbled bacon just prior to serving. P.S. – Don’t toss the cooking liquid (known as “potlick”). My Grandma used to drink it like broth. It’s delicious!
7. NOTE:If you need to cook this recipe for longer (say 8 hours or more) you would follow this procedure: Prepare crockpot as above (with liner if using) and turn to LOW setting for 8 hours. Microwave each bag/package of frozen greens for only 2 minutes on HIGH (greens will still be mostly frozen but will be easier to pour into crock). Place all ingredients except vinegar into pot. Cover and forget it. Then about 1 hour before serving, remove crockpot lid; add vinegar and stir mixture well. Cook for 1 more hour on LOW. Remove sausages and (if desired) cut into bite-sized pieces. Then return sausages to the mix. Stir well. Reduce heat to WARM setting. Recover mixture and allow to rest about 15-30 minutes before serving. Sprinkle with crumbled bacon just prior to serving if desired. Servings: Makes about 6 generous servings
Hubs requested his sausages remain whole. He’s sooooo picky 😉
Serving Suggestions: The primary protein in this dish is sausage (recall bacon is basically just a condiment, not a quality protein source). But sausage (even without unapproved additives) is not what the Hartwigs would call high quality protein (see It Starts with FoodChapter 5, for more detail on what constitutes a healthy and satisfying meal. Hint:an effective meal is based around a high-quality protein + good fat(s) and veggies.) So to boost the protein content of this meal I recommend adding a high-quality lean protein to whatever side dish you serve with this entrée. Example, I added hearty portions of chopped, hard-boiled eggs to the tossed green salads I served. I like mine with extra hot sauce and no bacon.
Wisdom for the Day:
And God said, “Behold, I have given you every plant yielding seed that is on the face of all the earth, and every tree with seed in its fruit. You shall have them for food.” ~Genesis 1:29 (English Standard Version)
Read more here.
Beauty Resource of the Day:
Save your money! Why spend the extra $$$ for high-end cosmetics when you can get a cheaper (sometimes better performing) product at the drugstore?
Check out this incredibly in-depth video from the amazing Tati as she compares her fav drugstore dupes to expensive makeup.
P.S. – I don’t usually watch 23 min. YouTube videos either but this one is SO worth it! She literally compares each product side-by-side and tells you the prices of each product and money saved; links to purchase for all products also included. This one is not to be missed!
Be sure to subscribe to Daily Beauty Wisdom to automatically receive new posts sent directly to your inbox of choice!
So with that lengthy introduction out of the way, this recipe’s star ingredient is #29 from the HealthGrove list of top 30 foods – ZUCCHINI! The stuffing features ground turkey breast along with crunchy walnuts, tangy tomatoes and several other veggies and seasonings. It’s super yummy and sure to please.
Zucchini – #29 on Healthgrove’s List of Best Foods for Beautiful Skin and Hair
Ingredients:
• 5 medium-large zucchini
• 2 tsp. iodized sea salt, divided
• 1 lb. extra lean ground turkey breast
• 2 Tbsp. organic coconut oil, divided
• 1 cup walnuts, divided
• Nonstick cooking spray (I used Pam nonstick coconut oil spray)
• 2 cans diced tomatoes, well drained (be sure the brand you buy has no added sugar or unapproved additives)
• 1/2 tsp. garlic powder (or 4 garlic cloves, minced)
• 1/2 tsp. dried oregano
• 1 small sweet onion, diced
• 1 red bell pepper, diced
• 1/2 cup instant potato flakes, e.g. Bob’s Red Mill (see note below)+++
• 1 Tbsp. lemon juice
• 2 Tbsp. nutrient yeast
• ½ tsp. grated lemon peel (optional)
• ½ tsp. seal salt (optional)
• 2 Tbsp. nutrient yeast (optional)
+++It’s really important to always check the ingredient lists of any products you plan to consume when doing #WHOLE30. Some instant potato flakes contain sulfite preservatives or other additives not approved for consumption during WHOLE30 (and which aren’t healthy for us to consume anyway). I recommend Bob’s Red Mill Potato Flakes. Stevia and other sweeteners are also not permitted during #WHOLE30. For a complete list of #WHOLE30 program do’s and don’ts as well as answers to just about any and all #WHOLE30 questions you may have, I highly recommend you check out the program rules here and other resources available at WHOLE30’s website to educate yourself prior to beginning your own WHOLE30 journey or whenever you have questions or need some support (the Facebook and Twitter feeds are tremendous sources of encouragement and support). Also, consider reading the book It Starts with Food prior to attempting a #WHOLE30. The book is chalked full of useful information and helpful tips to make surviving the whole 30 days a whole lot more tolerable (pun intended).
A melon baller makes it easy to scoop out the centers of each zucchini half
Hardware:
• 9X13″ Baking Dish or 2 – 8” Baking Dishes
• Medium-large sized mixing bowl
• Melon Baller or small spoon
• Colander
• Potato masher
• Chef’s knife
• Cutting board(s)
• Large nonstick frying pan
Process:
1. Wash and dry each zucchini. Transfer to cutting board.
2. Remove stems, and cut each zucchini in half length-wise.
3. Using melon-baller or small pointy spoon, scoop out inside pulp from each zucchini half and place into large bowl.
4. Place hollowed zucchini “boats” into a ziplock freezer bag and store in refrigerator. Place pulp in a bowl and sprinkle with 1 tsp. salt.
Cover and place in refrigerator for at least an hour.
5. When ready to cook, place the zucchini pulp in a large colander and rinse well under running water. Shake colander to remove excess water. Then gently pat pulp dry.
6. Spray a large frying pan with nonstick spray then place on stove over MEDIUM-HIGH HEAT.
7. Add 1 Tbsp. coconut oil to the pan and allow oil to melt. Add ground turkey breast, zucchini pulp and 1 tsp. salt in pan and brown stirring continuously to break up any lumps. You may need to use a potato masher at the end of cooking to ensure the mixture is broken up into small, even chunks that will fit nicely into the boats. (see pic below).
Mixture should look more or less like this.
8. Pour turkey mixture into medium-large mixing bowl. Then wash and dry pan to prepare for reuse.
9. Drain canned tomatoes well and add to turkey mixture along with walnuts, garlic, oregano and 1 tsp. salt. Place frying pan over MEDIUM heat and add remaining 1 Tbsp. coconut oil. Heat oil until it melts. Then add pepper and onion. Cook veggies over MEDIUM heat until onions are translucent, stirring occasionally to prevent burning (N.B. If you’re lazy, like me, you can save time and cleanup by tossing the peppers, onion and oil into a microwave-safe bowl and nuking on HIGH for 4 minutes. Then proceed as above). Add cooked onions and peppers to turkey/tomato mixture and stir to combine. Next add dry potato flakes, nutrient yeast, and lemon juice. Stir to combine. Then test for seasoning, adjusting to taste.
10. Preheat oven to 375° and prepare baking dish (or dishes) by lining with tin foil (for easier cleanup), then spraying lined dish(es) with nonstick coconut oil spray. Remove zucchini “boats” from refrigerator, bag and place into prepared baking dish(es) in a single layer, cut side up.
11. Scoop stuffing mixture into the zucchini boats. You may need to press mixture down firmly with your hands in order to get all mixture into the zucchini boats. It’s okay if they seem overstuffed. Then cover baking dish(es) completely with aluminum foil and place in preheated oven.
12. Bake for 45 minutes at 375°. Then remove baking dish(es) from oven and increase temperature to 400°.
13. While oven temp is increasing, remove foil cover. (At this point, I sprinkled the savory zucchini boats with a mixture of 2 Tbsp. nutrient yeast + 1/2 tsp. each grated lemon peel and sea salt, but that’s totally optional. I didn’t notice it made much difference in terms of flavor. Looked like this (see picture at right) before I put it back in the oven for the final bake.)
14. Once oven temp has reached 400° return uncovered baking dish(es) to oven, and cook for an additional 15 minutes. Remove from oven. Allow to rest, very loosely covered, for 5-10 minutes before serving.
Makes around 5 servings.
Wisdom for the Day: ~Psalm 127:1-2, of Solomon (English Standard Version)
Unless the Lord builds the house, those who build it labor in vain. Unless the Lord watches over the city, the watchman stays awake in vain. It is in vain that you rise up early and go late to rest, eating the bread of anxious toil; for He gives to his beloved sleep. KG’s comment – I love this Psalm from Solomon! It reminds me to refocus on those people and things that really matter instead those little projects and busyness with which I so frequently become preoccupied. Have you been slaving away at anything lately only to find yourself burned out and exhausted with little to no energy left for your family? Perhaps it’s time to take a break and rest. Step away from the projects and rest.
Read more here.
Several weeks ago I posted #WHOLE30 Stuffed Zucchini 2 Ways as part of my series of recipes based upon a recent HealthGrovestudy identifying top 30 foods for beautiful skin and hair. As I’ve mentioned in each recipe I’ve shared in the series, 27 of those 30 foods are #WHOLE30-compliant foods (the exceptions 3 being non-soy legumes, e.g. green peas and pea pods). None of the 30 foods from the list are dairy or grains products. I found the study so inspiring that I challenged myself to create and post all new #WHOLE30-compliant recipes with each of the 27 foods from the list (again, not counting the 3 legumes); and thus, the birth of this series of recipes. When I first posted the Stuffed Zucchini 2 Ways, I promised to add two additional posts later on – one for each stuffing option. This post is the first of those two options – the set and savory option. It includes a base ground turkey breast, sweet figs (or raisins if you prefer) along with crunchy walnuts and spices. It makes a lovely light lunch or an impressive dinner entree served along side a tossed green salad. Here is the original post for reference.
Zucchini – #29 on Healthgrove’s List of Best Foods for Beautiful Skin and Hair
Ingredients:
• 5 medium-large zucchini
• 2 tsp. iodized sea salt, divided
• 1 lb. extra lean ground turkey breast
• 1 Tbsp. organic coconut oil, divided
• 1 cup walnuts, divided
• Nonstick cooking spray (I used Pam nonstick coconut oil spray)
• 15 dried figs or 1/2 cup raisins (for #WHOLE30 be sure to use sulfite-free figs such as these or these raisins)
• 1/2 cup unsweetened applesauce
• 2 Tbsp. balsamic vinegar
• 1/4 tsp. cinnamon
• 1/4 tsp. allspice
• generous pinch ground cloves
• 1/4 cup instant potato flakes, e.g. Bob’s Red Mill (see note below)+++
• pinch pure stevia (omit during WHOLE30, see note below)+++
+++It’s really important to always check the ingredient lists of any products you plan to consume when doing #WHOLE30. Some instant potato flakes contain sulfite preservatives or other additives not approved for consumption during WHOLE30 (and which aren’t healthy for us to consume anyway). I recommend Bob’s Red Mill Potato Flakes. Stevia and other sweeteners are also not permitted during #WHOLE30. For a complete list of #WHOLE30 program do’s and don’ts as well as answers to just about any and all #WHOLE30 questions you may have, I highly recommend you check out the program rules here and other resources available at WHOLE30’s website to educate yourself prior to beginning your own WHOLE30 journey or whenever you have questions or need some support (the Facebook and Twitter feeds are tremendous sources of encouragement and support). Also, consider reading the book It Starts with Food prior to attempting a #WHOLE30. The book is chalked full of useful information and helpful tips to make surviving the whole 30 days a whole lot more tolerable (pun intended).
A melon baller makes it easy to scoop out the centers of each zucchini half
Hardware:
• 9X13″ Baking Dish or 2 – 8” Baking Dishes
• Medium-large sized mixing bowl
• Melon Baller or small spoon
• Colander
• Potato masher
• Chef’s knife
• Cutting board(s)
• Large nonstick frying pan
Process:
1. Wash and dry each zucchini. Transfer to cutting board.
2. Remove stems, and cut each zucchini in half length-wise.
3. Using melon-baller or small pointy spoon, scoop out inside pulp from each zucchini half and place into large bowl.
4. Place hollowed zucchini “boats” into a ziplock freezer bag and store in refrigerator. Place pulp in a bowl and sprinkle with 1 tsp. salt.
Cover and place in refrigerator for at least an hour.
5. When ready to cook, place the zucchini pulp in a large colander and rinse well under running water. Shake colander to remove excess water. Then gently pat pulp dry.
6. Spray a large frying pan with nonstick spray then place on stove over MEDIUM-HIGH HEAT.
7. Add 1 Tbsp. coconut oil to the pan and allow oil to melt. Add ground turkey breast, zucchini pulp and 1 tsp. salt in pan and brown stirring continuously to break up any lumps. You may need to use a potato masher at the end of cooking to ensure the mixture is broken up into small, even chunks that will fit nicely into the boats. (see pic below).
Mixture should look more or less like this.
8. Pour turkey mixture into medium-large mixing bowl. Preheat oven to 375° and prepare baking dish (or dishes) by lining with tin foil (for easier cleanup), then spraying lined dish(es) with nonstick coconut oil spray. Then set aside.
9. Using clean kitchen sheers, snip figs into fourths and stir into ground turkey and zucchini mixture. If using raisins, simply add to turkey mixture. Next add applesauce, walnuts, vinegar and spices (including stevia if using). Stir well to combine. Taste and adjust seasoning if necessary.
10. Remove zucchini “boats” from refrigerator. Take out of bag and place into prepared baking dish(es) in a single layer, cut side up.
11. Scoop stuffing mixture into the zucchini boats. You may need to press mixture down firmly with your hands in order to get all mixture into the zucchini boats. It’s okay if they seem overstuffed. Then cover baking dish(es) completely with aluminum foil and place in preheated oven.
12. Bake for 45 minutes at 375°. Then remove baking dish(es) from oven and increase temperature to 400°.
13. While oven temp is increasing, remove foil cover. Once oven temp has reached 400° return uncovered baking dish(es) to oven, and cook for an additional 15 minutes. Remove from oven. Allow to rest, very loosely covered, for 5-10 minutes before serving. Makes around 5 servings.
Wisdom for the Day: ~Psalm 127:1-2, of Solomon (English Standard Version)
Unless the Lord builds the house, those who build it labor in vain. Unless the Lord watches over the city, the watchman stays awake in vain. It is in vain that you rise up early and go late to rest, eating the bread of anxious toil; for He gives to his beloved sleep. KG’s comment – I love this Psalm from Solomon! It reminds me to refocus on those people and things that really matter instead those little projects and busyness with which I so frequently become preoccupied. Have you been slaving away at anything lately only to find yourself burned out and exhausted with little to no energy left for your family? Perhaps it’s time to take a break and rest. Step away from the projects and rest.
Read more here.
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