WHOLE30 Day #15 – Desperately Seeking Dinner

Aidells Organic Chicken & Apple Sausage; Fully Cooked; Gluten Free; Made with All WHOLE30-Approved Ingredients

So this weekend promises to be a hectic one if today (Friday) is any indication. With Hubs recuperating from a minor medical procedure; the baby still fussy from teething and recovering from her somewhat traumatic 6-month pediatrician visit yesterday; and my mother busy with several church activities. I’m left to figure out dinner with very little time and my still-depleted energy levels.. Hmm…I’m noticing a theme here.

Fortunately, I’d discovered these fantastic sausages at our local Wal-Mart earlier in the week while searching for something new to offer the fam for dinner. They’re all organic, made with chicken and apples. Plus they taste great! And check out the ingredients above. Notice anything? Hint – there’s no added sugar and no funky chemicals like MSG, nitrites, nitrates etc. Plus, these little beauties are 100% gluten free – which is huge for our family! My mother is not doing the WHOLE30 with us but does have Celiac (Coeliac) Disease, so we are always a gluten free household. Best of all (at least today), these beauties are fully cooked on arrival. Hallelujah! I prepped ours in the oven and served along my favorite crispy roasted green beans. An even faster preparation would be to grill or sauté the sausages and then add them to some steamed cabbage, seasoned with salt and clarified butter. Maybe with some unsweetened applesauce and good German mustard along side…yummy!

Ready in Minutes – These Sausages Are Delicious + Gluten-free, Sulfite-free and Sugar-free

One caveat: sausages of any kind are not what the Hartwigs would call high quality protein. So I augment the protein content of the meal by adding hard-boiled eggs to the tossed salad I serve with dinner every night. What’s that you say? You’re not having a salad with dinner every night? You should really remedy that pronto. Here’s to happy eating and a healthy weekend to all!

Wisdom of the Day:
But I trust in you, O Lord; I say, “You are my God.”
My times are in your hand; rescue me from the hand of my enemies and from my persecutors!
~Psalm 31:14-15 (English Standard Version)
Read more here.

WHOLE30 Day #11 – Sometimes You Feel Like a (Coco)Nut

Day #11 of our WHOLE30 Journey. And according to the authors of It Starts with Food and the WHOLE30 official timeline, these are the hardest of our 30 days. Here’s hoping that holds true for me. I’m really tired, unnervingly cranky and surprisingly hungry, like all the time.

Interestingly, I’ve become extremely fond of all things coconut these days. I’m chalking this up as progress, since the Hartwigs and others (see this article for example) rate coconut oil as one of the healthiest fats for consumption, especially for dieters and those looking to improve their skin (see chapter 15 of It Starts with Food). Um, rich yummy taste and prettier skin? Yes please!

So tonight’s dinner features coconut in each dish. The menu:
Mango Tango Chicken (recipe below)
Crispy Roasted Green Beans (also pictured below)
Toss Salads with Fruit & Nuts
Birthday Date Treats for dessert

Mango Tango Chicken

Ingredients:
•1 (2.5 lb.) bag frozen chicken tenderloins, (e.g. Tyson)
•1 tsp. salt
•1/4 cup unsweetened dried mango slices, crumbled
•1 sweet red pepper, seeded, diced
•1 sweet onion (e.g. Vidalia), peeled and diced
•1/4 tsp. hot sauce
•1/4 tsp. garlic powder or 2 garlic cloves, crushed
•1/4 tsp. cumin seeds
•1/2 cup unsweetened pineapple juice
•1/4 cup lime juice
•2 Tbsp. unsweetened coconut flakes

Process:
1. Preheat oven to 400 degrees (Fahrenheit).
2. Lightly oil a 9X13″ baking pan with coconut oil and add tenderloins to pan in a single layer.
3. Sprinkle chicken evenly with salt.
4. Top with mango, onion and pepper. Then evenly sprinkle on additional seasonings.
5. Stir together pineapple and lime juices then pour over all.
6. Finally, sprinkle the top of chicken mixture with coconut flakes. Then cover baking dish with aluminum foil.
7. Bake in preheated oven for approximately 40 minutes or until internal temperature reach 170 degrees.
8. Remove foil and turn oven to BROIL. Return pan to oven and broil for about 5 minutes or until nicely browned.
NOTE: This step is optional but makes for a nicer presentation.
9. Allow to rest at least 5 minutes before serving.

I served with Crispy Roasted Green Beans, that roasted in the oven along side the chicken.

Crispy Roasted Green Beans – simply seasoned with garlic, salt, lemon juice and (natch) coconut oil!

Wisdom of the Day:
You prepare a table before me in the presence of my enemies; you anoint my head with oil; my cup overflows.
Surely goodness and mercy shall follow me all the days of my life, and I shall dwell in the house of the Lord forever.
~Psalm 23:5-6 (English Standard Version)
Read more here.

Recommended Resource of the Day:
21 Unexpected Beauty Uses for Coconut Oil

WHOLE30 Day #10 – Breakfast Casserole Revised

Updated Make-Ahead Breakfast Casserole

The weekend is over, and a new WHOLE30 week is before us. Hubs is returning to work, and that means I need to prepare something he can take for breakfast each day. While he says that he really enjoyed my first make-ahead casserole, Hubs requested I make another this week with a few modifications. I’m posting the revised and updated version as a separate post because the tweaks make it sufficiently distinct, and Hubs says “better.”

As I stated in the original post, this casserole is really versatile. Serve it as simple and elegant brunch dish, as a light lunch along side a salad or take it along to pot-luck type social function (you’ll be guaranteed a complete protein, some healthy fats and carbs). I personally love this casserole anytime of day and prefer mine served with a dollop of guacamole. The creamy, tangy goodness of the guacamole really helps to expedite the sense of satiation; while the healthy fat provides an extra dose of satiety to get you through the morning (or rest of your day or evening) without energy crashes or cravings. For more on the intricacies of satiety and satiation, be sure to check out It Starts with Food (pay particular attention to chapter 4). The science-y information provided is easy to understand and will help you get through the tough early-middle days of a #WHOLE30.

What’s New:
•Per Hubs’ request, I decreased the amount of potatoes by half because he felt the original version was a bit spud-heavy.
•He also requested “more eggs” so I added a half cup of pure egg whites for more eggy flavor and to really ‘up’ the protein content.
•I used to heartier meat this go-round which Hubs reports imparted greater flavor.

What’s the Same:
•I still used leftover meat, in this case ~8 oz. grilled beef/bison burgers. I really prefer poultry in the casserole, but my family prefers red meat.
•I wanted to keep the spinach and red peppers because I believe the extra fiber and nutrients are important
•The seasonings and preparation remain essentially unchanged from the original entry found here: Original Breakfast Casserole

Ingredients:
•8 extra large organic eggs
•1/2 cup liquid egg whites
•8 oz. leftover (cooked) beef, crumbled
•1/2 pkg. ready-to-cook hash browns (plain shredded potatoes)
•1 red pepper, seeded, diced
•10 oz. frozen chopped spinach, defrosted and well drained
•1 tsp. salt
•1 tsp. Dijon mustard
•1 tsp. hot sauce

Process:
1. Toss hash brown potatoes with salt and place in microwave-safe bowl. Microwave on HIGH for 5-7 minutes (depending on size/power of your microwave).
2. Preheat oven to 400 degrees (Fahrenheit), and spray an 8X8″ baking dish with coconut oil spray.
3. Whisk eggs and egg whites together in large mixing bowl.
4. Fold in meats, vegetables (including potatoes) and remaining seasonings. Stir well to combine.
5. Pour into prepared baking dish. Cover dish with foil, and then carefully place into the hot oven.
6. Bake 55 minutes. Remove from oven and carefully remove foil to test for doneness (a knife inserted in the middle of the casserole should come out clean).
7. Allow casserole to cool at least 20 minutes or overnight before serving.
Makes roughly 9 large servings.

Wisdom for the Day:
God destined us to be his adopted children through Jesus Christ because of his love. This was according to his goodwill and plan 6 and to honor his glorious grace that he has given to us freely through the Son whom he loves.
~Ephesians 1:5-6 (Common English Bible)
Read more here.

Resource of the Day:
12 Favorite WHOLE30 Recipes from The Kitchn

WHOLE30 Day#5 Delicious Dinner in a Hurry – Turkey Cabbage Skillet

WHOLE30 Dinner in a Hurry

So our WHOLE30 journey continues and today was pretty hectic for me. I was out most of the day – running errands, dealing with maddening traffic and frustrating people. Basically, all the typical stressors everyone encounters. But I was left with very little time and almost no energy to prepare the elaborate WHOLE30 dinner I had planned for the family.

Plan B, what can Mommy throw together in a hurry using WHOLE30 approved ingredients that happen to be readily available in the kitchen right now? Ground turkey breast, check. Now for a veggie. Something quick. Ready-to-use cole slaw – score! Now, something to add extra flavor and pizzaz. As I stood there wondering, what is WHOLE30 sanctioned and goes well with cabbage, my eyes landed on our fruit bowl, and I suddenly flashed back to several recipes from Hubs’ German heritage. Apples, excellent! Done and done.

The recipe that follows is quick and can easily be thrown together while you manage other tasks like preparing salads, helping the kids with homework or any of the other myriad items on your evening to-do list. And it happens to be darn tasty, if I do say so myself. Enjoy!

Turkey Cabbage Skillet

Ingredients:
•1 lb extra lean (98% lean) ground turkey breast
•1 pkg. ready-to-use cole slaw mix (not including dressing)
•2 medium red apples, sliced
•1 tsp. salt
•1/2 tsp. Dijon mustard
•1 Tbsp. coconut oil
•1/8 tsp. garlic powder (or 2 cloves garlic, minced)
•1 Tbsp. apple cider vinegar
•pinch tarragon leaves, crushed (optional but highly recommended)
•a few generous sprinkles white pepper (again optional but recommended)

Process:
1. Heat coconut oil in a large skillet over MEDIUM-HIGH heat and add ground turkey.
2. Sprinkle salt and other seasonings (except mustard) over meat while stirring continuously as meat browns.
(N.B.: Meat will keep covered over LOW heat for about half an hour if needed while you prepare the remainder of your meal.)
3. About five minutes before serving, turn heat to MEDIUM and stir in cabbage mixture and apples.
4. Stir to combine.
5. After about 2 minutes, turn off heat. Stir in vinegar, then cover skillet.
6. Wait a couple more minutes then stir once more before serving.
NOTE: This makes about 5-6 servings so it’s great if you need leftovers for lunch the next day. Here’s a pic of Hubs’ Turkey Cabbage lunch from our WHOLE30 day #6. He said it was even better the next day. Score!!!

Perfect lunch leftovers!

Recommended Resource of the Day:
Grace Gifted

Thought for the Day:
The mind of man plans his way, but the Lord directs his steps.
~Proverbs 16:9 (NASB)
Read more here.

WHOLE30 Day #4 Prepping Breakfast for the Week

We began our WHOLE30 journey over a long weekend. But alas, all good things come to an end, and Hubs returns to work tomorrow. That means, we need to figure out what he can eat every morning for breakfast instead of his beloved Honey Nut Cheerios. The first few days, there been plenty of time to make leisurely brunch-style meals, but work week mornings are hectic and require advanced planning.

After hunting around for a while, I finally located this recipe from Gal on a Mission and used it as the basis for our casserole. I made a few modifications from Gal’s original recipe including: replacing the whole potatoes with ready-to-cook hash browns (which I also partially pre-cooked in the microwave before adding to the casserole); I used leftover turkey and roasted chicken instead of sausage; and I added chopped red bell pepper and spinach for extra nutrients and fiber. The result earned high praise from the Hubs. He says he enjoys having something hearty to start off his day and that it’s easy to pack up a second helping for a mid-afternoon snack. Best of all, he hasn’t once complained about missing those Cheerios!

NB: I have since revised this recipe at Hubs‘ request. You can find the updated recipe (which Hubs prefers) here. Now, weeks after we completed #WHOLE30, he still requests this casserole every Sunday for his weekday breakfast. It’s also a simple and elegant brunch dish as shown here with a side of asparagus, but the possibilities are endless. I personally love this casserole anytime of day (it makes a terrific light dinner entree) and prefer mine served with a dollop of guacamole. It’s creamy, tangy goodness helps expedite the sense of satiation; while the healthy fat provides an extra dose of satiety to get you through the morning! For more on the intricacies of satiety and satiation, be sure to check out It Starts with Food (pay particular attention to chapter 4). The science-y information provided is easy to understand and will help you get through the tough early-middle days of a WHOLE30.

Make-Ahead Breakfast Casserole

Ingredients:
•8 extra large organic eggs
•4 oz. leftover Turkey Tenderloin
•4 oz. leftover roasted chicken
•1 pkg. ready-to-cook hash browns (plain shredded potatoes)
•1 red pepper, seeded, diced
•10 oz. frozen chopped spinach, defrosted and squeezed of excess moisture
•1 tsp. salt
•1 tsp. Dijon mustard
•1 tsp. hot sauce

Process:
1. Toss hash brown potatoes with salt and place in microwave-safe bowl. Microwave on HIGH for 5-7 minutes (depending on size/power of your microwave).
2. Preheat oven to 400 degrees (Fahrenheit), and spray an 8X8″ baking dish with coconut oil spray.
3. Whisk all eggs together in large mixing bowl.
4. Fold in meats, vegetables (including potatoes) and remaining seasonings. Stir well to combine.
5. Pour into prepare baking dish. Cover dish with foil, and then carefully place in the hot oven.
6. Bake 45 minutes. Remove from oven and carefully remove foil to test for doneness (a knife inserted in the middle of the casserole should come out clean).
7. Allow casserole to cool at least 20 minutes or overnight before serving.
Makes roughly 9 large servings.

Recommended Resources of the Day:
1. New Beauty Product Reviews & Awards
2. Meatified – Paleo, WHOLE30 & Autoimmune Healthy Recipes

Weeknight Pasta Salad Entree

Ever find yourself wandering around the kitchen at 5:30PM (or later) with absolutely no idea what to have for dinner? I was in that situation last night. To make matters worse, the weather here was pretty frightful, and I had no intention of braving the cold to make a grocery store run. Fortunately, I was able to throw something together using a few pantry and fridge staples. And the result received rave reviews. The ingredients below are probably hanging around your kitchen too. Consider this recipe your ace in the hole for those nights when you’re wandering aimlessly around your own kitchen in desperate need of a last-minute meal idea. P.S. it tastes even better the next day!

INGREDIENTS:
¼ cup raisins
4 stalks celery, chopped
¼ cup sweet pickle relish
¼ cup mayonnaise of choice (I like Nayonaise brand)
Pinch tarragon (optional but really tasty)
1/8 tsp. white pepper
Salt if needed

6 oz. gluten-free pasta, cooked and drained (I used Ancient Harvest brand elbows)
Cooked protein of choice (chopped chicken breast; chopped Gardein “chicken” strips; chick peas; etc.)

2 small apples, chopped (I prefer to leave my apples unpeeled for max nutritional benefit)
1 Tbsp. lemon juice
½ cup chopped walnuts

PROCESS:
1. Stir together the first 6 ingredients in a large bowl while cooking pasta.
2. Immediately add drained pasta to raisin mixture and stir to combine.
3. Next fold in protein choice and taste for season. Add salt and pepper if desired.
4. Just before serving, chop apples and toss with lemon juice. Fold into salad and stir well to combine.
5. Top salad with walnuts and serve.

NOTES:
May also be served warm.
Goes well with butternut squash or other soup, cooked green veggies or tossed salad.
Finally, if you discover that apples are not among your kitchen staples and you need a reason to start buying them, check out these articles for a
little apple motivation:
An Apple a Day….
15 Health Benefits of Apples
The Health Benefits of an Apple

Winning Brunch Casserole – Restyled for Health and Savings

I love brunch foods. I love egg casseroles or pies. And (right now at least) I love a warm savory, cheesy dish and a nap afterwards.
This recipes hits all the right notes for me tasty, even rich without being so heavy as to prevent me from taking the all-important
afternoon pregnancy siesta! Hope you enjoy this restyle and wish you pleasant napping afterward….

Cheesy Hash Brown Pie
20 minutes Prep Time
Serves 8

Ingredients
• 2 cups Simply Potatoes® Shredded Hash Browns
• 1/2 pound ground Italian sausage
• 1 small zucchini, cut in half crosswise, thinly sliced lengthwise
• 1/4 cup chopped red bell pepper
• 1 cup (8 oz.) AllWhites® egg whites
• 1 cup milk
• 1 tsp. Dijon mustard
• 1 cup Crystal Farms® Shredded Cheddar Cheese

Instructions
1. Heat oven to 375° F. Butter bottom and sides of 9-inch glass pie plate. Firmly press Simply Potatoes® on bottom and sides of pie plate.
2. Bake 10 minutes.
3. Meanwhile, cook Italian sausage in 10-inch skillet until browned. Drain fat. Combine cooked sausage, zucchini, red pepper, All Whites, milk and mustard in large bowl; mix well.
4. Pour AllWhites; mixture into crust.
5. Return to oven and bake 30 to 35 minutes or until center is set. Sprinkle with cheese. Bake 3 to 5 minutes more (until cheese is melted).

Nutritional Info: Nutritional Info: 188 Calories 13g Protein

Source: http://www.allwhiteseggwhites.com/recipes/cheesy-hash-brown-pie/

KG’s Hash Brown Brunch Casserole
1 hour prep/cook time
Yield: About 8 large or 12 smaller servings

This recipe revision uses healthier ingredients, several of which are cheaper than those ingredients used in version above. What you lose in prep time, you will more than make up in delicious

Ingredients
• 20 oz. unpeeled red potatoes, diced or shredded
• 1/2 package Gimme Lean vegan sausage (about 7 oz.)
• 1 large zucchini, cut in half crosswise, thinly sliced lengthwise
• 1/4 cup chopped sweet onion (e.g. Vidalia)
• 1 + 1/3 cups egg whites, about 10 extra large or 12 large egg whites
• 1 cup almond milk
• 1 tsp. Dijon mustard
• 1 tsp. salt, divided
• ¼ tsp. each black pepper and garlic powder
• 1 + 1/3 cups shredded vegan cheese (I used Daiya brand vegan cheese – 2/3 cup cheddar + 2/3 cup mozzarella
• Dash pepper sauce + sprinkle of paprika if desired

Instructions
1. Using a kitchen scale, weigh out 20 ounces of red potatoes. We used about five medium-sized red potatoes.

Weigh out the potatoes

2. Wash and chop potatoes. If you have a spiralizer or food processer with shredding attachment, that makes this step a LOT easier. Chop onion.

3. While prepping potatoes and onion, preheat your oven to 400° F. Butter bottom and sides of cast iron skillet and place the skillet in hot oven for about 5 minutes to heat. Firmly press Simply Potatoes® on bottom and sides of pie plate.
4. Remove skillet from oven. Place potatoes into pan, press down slightly and sprinkle with 1/2 tsp. salt and pepper.
5. Bake potatoes in oven for about 30 minutes. While potatoes cook, chop zucchini and set aside.
6. In a large bowl, combine sausage, dijon mustard and milk in a large mixing bowl. Using a potato masher, break up the sausage into small pieces.
7. Add egg whites to milk/sausage mixture. Stir in salt, hot sauce, mix well.
8. Remove potatoes mixture from oven. Top with vegetables, and pour egg whites mixture over all. Shake pan gently to ensure even distribution.

9. Return to oven and bake 30 to 35 minutes or until center is set.
10. Sprinkle with cheese. Bake 1 to 2 minutes or until cheese is melted.

Yummy!

KG’s Notes:
We used a 12” cast iron skillet for this recipe.
Also, I microwaved the chopped onion before adding to pan just because I thoroughly cooked onions.
Healthier ingredients in the revised version include: Gimme Lean versus pork sausage; Almond milk versus cow’s milk (for more on why this is a healthier option, click here: ); vegan cheese instead of dairy cheese; we also used extra egg whites which are a lean source of pure protein.
Cost savings ingredients/processes: Switching from pre-prepped hash brown potatoes to whole potatoes which require more prep work but are FAR cheaper per ounce. Separating whites from whole eggs versus cartoned egg whites. Vegan sausage is usually cheaper and as readily available as pork sausage. Save even more by switching from Gimme Lean to lightly smashed cooked beans or lentils.

Daily Beauty Wisdom

Walk in wisdom : grow in beauty: live in love

Entrees & Main Dishes