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 #9 – You Say It’s Your Birthday

Happy WHOLE(30) Birthday to Me! Let’s Celebrate with These Simply Delicious Date Treats!!!

… Well, it’s my birthday too. And as much as I’d like to dive in mouth-first to a great big birthday cake with 3″ of thick sugary buttercream frosting, I’m staying strong. Also, I’m pretty sure that the authors of WHOLE30 would not have a lot of sympathy for me and my birthday cravings. Still, I feel the need for a little treat to celebrate my special day. So I concocted this simple little treat using the following 3 (program approved) ingredients:

3 Simple Ingredients

1. All natural almond butter (no sugar added)
2. Whole pitted dates, unsulphured+++
3. Unsweetened shredded coconut

The result tastes a bit like a coconut almond cookie or candy. It’s very sweet and very satisfying. You really only need one or two (at most) of these treats to really feel as though you’ve just enjoyed a delicious dessert. Good thing too, because according to WHOLE30 program rules, these kind of sweets should (for the most part) be avoided during the program. I reasoned that these little treats were acceptable this once because 1.) I used all approved ingredients (hopefully, see note below regarding dried fruit). 2.) I was not trying to recreate any specific naughty traditional dessert (e.g. these are NOT paleo pecan pie bars); and 3.) the healthy fat helps to blunt the impact of the sugar in the dates; and 4.) lastly because this type of small indulgence is important for me to remain motivated and enthusiastic about staying the WHOLE30 course.

If you’re interested in recreating my birthday treats, be forewarned, it can get a bit messy. But the results are deliciously worth it! So here’s the process:

1. Stir almond butter so it’s smooth and has a consistent texture.
2. Spoon several Tbsp. of almond butter into a plastic sandwich bag. Try to keep the butter closer to one bottom corner of the bag.
3. Refrigerate the almond butter baggie for at least an hour (this makes it easier to work with).
4. Place about 10 dates on a plate. TIP: Take out a few more than you expect to make. Invariably, a couple of the dates will be smushed and unusable for this recipe.
5. Snip one end of the plastic bag and roll the almond butter portion of the bag into as narrow a cone-like shape as possible.
6. Pipe the almond butter into each date, smoothing out any that leaks out.
7. Gently roll each date in coconut flakes and store in refrigerator. Enjoy!

These delicious little treats are the perfect way to celebrate health with someone you love!

Thought for the Day:
And let us not grow weary of doing good, for in due season we will reap, if we do not give up.
~Galatians 6:9 (ESV)
Read more here.

+++ After posting this recipe, I read about approved and unapproved additives during WHOLE30 as I continued to educate myself on the program. I encourage anyone considering WHOLE30 to begin reading and researching the program rules and to familiarize yourself with the wealth of free info and tools available at the WHOLE30 website. Anyway, the dates I used in this recipe (e.g. Sunsweet brand) do not include sulfites on the ingredients list nor do the manufacturers indicate sulphites included during processing (even on the Sunsweet website because I looked). But neither the bag nor the website states the product is sulphite-free which is a pretty big selling point among dried fruits, so I’m left to wonder. Sulfites are definitely off limits during WHOLE30 so when in doubt, choose a brand that clearly states “unsulphured” or “sulphite-free.”

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

Quick & Easy Crispy Potatoes

Crispy Potatoes served with Eggs & Bacon

Ingredients:
1.5 lb. Baby Red Potatoes, washed (unpeeled)
1 Tbsp. Coconut Oil (I used extra virgin)
1 tsp. Salt
1/4 tsp. Garlic Powder
Dash Oregano Flakes

Process:
1. Wash and dry potatoes but do not peel. Cut them into more or less uniform size pieces, which for me was into halves and thirds depending on the size of each potato.
2. Place the potato pieces along with all remaining ingredients in a bowl. No need to stir just yet. Microwave on HIGH for 5-7 minutes depending on the strength of your microwave.
3. While the potatoes cook, preheat over to 400 degrees (Fahrenheit), and spray a cookie sheet with nonstick spray (I used coconut oil).
4. Remove potatoes from microwave and stir well. Then turn mixture onto prepared cookie sheet, being sure to distribute evenly on sheet.
5. Bake potatoes in preheated oven for 25-30 minutes until desired crispiness.

Salty, Crispy and Soft in the Middle – These Potatoes Are Guaranteed to Chase Away Any Potato Chip Cravings You May Be Experiencing

Makes 4-5 servings.
NOTE: These also make great hash browns!

Wisdom of the Day:
This is the day which the Lord has made; Let us rejoice and be glad in it.
Psalm 118:24 (NASB)
Read more here.

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

Grain-free Chocolate Chip Coconut Cookie Bars

Grain-free Chocolate Chip Coconut Cookie Bars

This recipe evolved out of my 2016 New Year’s resolution to decrease our consumption of processed grains, flour and sugar. But just because I’m trying to eat healthier carbs does NOT mean I’m willing to stop eating cookies! I strongly recommend you check out the brilliant recipe blog Chocolate Covered Katie . Katie’s recipes are fun and delicious. Her Sugar Free Deep Dish Chocolate Chip Cookie Pie inspired this recipe.

INGREDIENTS:
1/2 pitted dates
2/3 cup dried plums

2 cans organic garbanzo beans (about 3 cups), drained and rinsed very well
6 oz. unsweetened coconut flakes (about 3/4 cup)
1 cup liquid egg whites
1/2 cup unsweetened applesauce (preferably organic)
4 tsp. Stevia in the Raw (optional)
1 tsp. salt
1 tsp. baking soda
1 tsp. pure vanilla extract

1/2 cup good quality miniature semi-sweet chocolate chips (at least 70% chocolate)

PROCEDURE:
1. Begin by placing dates and dried plums in a bowl and covering with filtered water. Soak for at least 2 hours.
2. Preheat oven to 375 degrees. Spray 9X13″ pan with nonstick spray (I like nonstick coconut oil spray)
3. Drain water from dried fruits but reserve at least 2 Tbsp. of soaking liquid. Drain garbanzo beans and rinse very well.
4. Place soaked fruits, beans, applesauce, egg whites and 2 Tbsp. soaking liquid in food processor. Pulse on low speed until roughly smooth and combined.
5. Add the next 4 ingredients and process again on low until very smooth.
6. Scoop the mixture into prepared pan then sprinkle the chocolate chips over top the mixture. Gentle stir to spread the ships throughout the batter. Spread the
batter evening throughout pan and place in middle of preheated oven.
7. Bake for about 20 minutes or until edges are browned and middle is set. Allow to cool before cutting.

NUTRITION CONTENT
(per bar, 1/20 recipe)
Calories: 136 calories
Fat: 5 grams fat
Fiber: 3.7 grams fiber
Digestible Carbs: 17.6 grams
Sodium: 263 mg. sodium
Protein: 4.24 grams protein

(Recipe Total)
Calories: 2719
Fat: 100.8 grams
Fiber: 73.4 grams
Digestible Carbs: 351.5 grams
Sodium: 5,261.8 mg
Protein: 84.7 grams

Wishing you and your family a beautifully wise 2016!

Daily Beauty Wisdom

Walk in wisdom : grow in beauty: live in love

Gluten-free Recipes