AIP, Paleo, Whole30 Recipe: Pork Shoulder Salad with Sweet Potato & Avocado

pork-shoulder-salad-with-sweet-potato-avocado

This is a recipe I just had for brunch and it is so good I have to share it with you now!

Tip: Creating Whole30 meals can be as elaborate or simple as you like, but building them is always very simple: veggies, protein and healthy fat. As you put together your own meals, use this trio as your guide. You will find you have endless options and so much freedlm to express yourself in the kitchen!

This salad is Whole30, Paleo, AIP and fit for anyone who likes good food.

RECIPE:

PORK SHOULDER SALAD WITH SWEET POTATO & AVOCADO (serves 4):

INGREDIENTS:
1.5 lbs of organic pork shoulder
1 cup of chicken bone broth or stock
1 Tbs. each of ghee, sea salt, onion powder and garlic powder
1 whole scallion, minced
1 sweet potato, chopped
1 Tbs. of ghee
Sprinkle of sea salt
1 avocado
4 big handfuls of chopped cabbage or kale (I used a blend of green/red cabbage/cury kalecarrots and found it pre-chopped at @wholefoods, hello time saver!)

INSTRUCTIONS:

Add pork shoulder, broth, ghee, sea salt, onion powder and garlic powder to a slow cooker and cook on low for 4 hrs.

Or, place in an Instapot (no need to brown) and cook sealed on manual for 30 min, allowing steam to naturally release for 30 min.

Once cooked, chop pork into bite size pieces on a large cutting board and sprinkle with minced scallion.

While the pork is cooking, roast sweet potatoes in a cast iron skillet with ghee and sea salt for 30 min, tossing after 15 min.

Add a big handful of cabbage/kale to 4 serving bowls and top with cooked pork, roasted sweet potato and sliced avocado.

Pour 1/2 cup of the broth in your slow cooker or Instapot over your salad, gently toss and enjoy!

I hope you like this salad and of course, feel free to customize it to your own tastes!

Kitchen Tip: Glass Containers!

glass-containers

I’m sharing a kitchen tip that you can be sure I implement because it works!

Glass containers!

You guys, glass containers are a fantastic investment for your Whole30. I store everything in glass. Greens, fruit, meat, veggies, nuts, seeds, vinaigrettes, fresh herbs….all of it.

Storing foods in glass allows you to see exactly what you have in your fridge, freezer or pantry and glass containers keeps food fresh!

In this photo I can already see lots of meals that can be whipped up quickly.

A spinach salad with blueberries, fresh mint, chopped hazelnuts, jullienned radish, all tossed in vinaigrette.

A pork chop marinated in vinaigrette, seared in the cast iron and seasoned with fresh rosemary.

Roast beef roll ups filled with sliced peppers and fresh parsley.

Parsley pesto made from blending vinaigrette and sunflower seeds.

Can you think of more ideas?

Whole30 foods make endless delicious meals and the more you practice combining what you find in your kitchen, the easier it is to create custom Whole30 recipes.

I purchase my glass, oven-safe containers from Amazon, but you can find them all over, I see them at @WholeFoods, as well.

Do you already implement this tip? How do you like it?

Paleo, Whole30 Recipe: Italian Fajitas with Herbs de Provence

italian-fajitas-with-herbs-de-provence

Here is an Italian-inspired fajita recipe you can make in just minutes!

Tip: Whenever I cook myself dinner, I make an extra portion to have as a meal the next day. I portion my dinner on a plate, then store a second portion in a glass container, then wash the pan (confession for those of you that know me: I still wash my dishes pretty much immediately after using them!).

Are you in the habit of prepping tomorrow’s meals? It will change your life!

Onto these delicious fajitas!

RECIPE:

ITALIAN FAJITAS WITH HERBS DE PROVENCE (serves 4)

INGREDIENTS:

1 lb. of organic, grass-fed skirt steak
1 of each: red, yellow and green bell pepper
1 yellow or sweet onion
1/4 cup of avocado oil (plus more Tbs. for cooking)
1 tsp. of sea salt
1 Tbs. of herbs de provence & dried oregano
1 tsp. of garlic powder
1/2 tsp. of white pepper
Handful of Italian parsley

INSTRUCTIONS:

Add 1/4 cup of avocado oil, sea salt and spices to a large zip-lock bag.

With your fingertips, massage the oil so that the spices are mixed well.

Add skirt steak to your zip-lock bag.

Slice bell peppers and onion in thin strips and add to the zip-lock bag.

Seal the bag and mix well by shaking and using your hands to get everything coated in the oil and spices.

Allow steak and veggies to marinate in the bag for up to 24 hours. If you don’t have time to marinate, don’t fret! Any block of time is fine, even 5 minutes!

Heat a grill pan or cast iron with 2 Tbs. of avocado oil to medium high.

Once your pan is really hot, place skirt steak flat on your pan and grill for 1 min/side.

After grilling, place skirt steak on a cutting board to cool.

Place the peppers and onions in the same grill pan and cook, tossing often, until they soften and even char a bit (charring is optional but tasty).

While your veggies are cooking, thinly slice your skirt steak against the grain and arrange on a serving platter.

Add grilled veggies to your platter and garnish with Italian parsley.

Yum! I hope you enjoy! Don’t forget to pack your lefties for tomorrow!

AIP, Paleo, Whole30 Recipe: Minced Dill & Scallion Romaine Salad with Lemon Zest & Balsamic Vinaigrette

minced-dill-scallion-romaine-salad-with-lemon-zest-balsamic-vinaigrette

Tip: Whenever I make a salad, I use fresh herbs and fresh citrus. These simple additions draw a salad together no matter what else is added or left out. I have cooked for clients avoiding vinegars and nightshades and other random veggies and fruits so adding minced fresh herbs and citrus juices and zest keeps salads yummy (translation: out of the fridge and into bellies!).

I think you all will find this salad a cinch to prepare (no appliances needed) and on your menu again and again. It is also pretty…and we eat with our eyes, folks!

RECIPE:

MINCED DILL & SCALLION ROMAINE SALAD WITH LEMON ZEST & BALSAMIC VINAIGRETTE (serves 4)

INGREDIENTS:

SALAD:
1 large head of romaine lettuce, chopped
5 sprigs of fresh dill, minced
1 whole scallion, minced
Zest from 1 whole lemon

VINAIGRETTE:
4 Tbs. of olive oil
1 Tbs. of balsamic vinegar
1 Tbs. of fresh lemon juice
1/2 tsp. of sea salt
Optional: Dash of white pepper

INSTRUCTIONS:

Add vinaigrette ingredients to a glass jar and seal.

Add romaine, dill and scallion to a serving bowl and toss well to combine.

Top with addition dill and scallion, then garnish with fresh lemon zest.

When ready to serve, shake vinaigrette (in the sealed jar) and pour over your salad, tossing well to combine.

Use this simple salad as a base recipe, alternating herbs (such as parsley, basil, cilantro and tarragon) and zests (like orange, lime or clementine) to keep your salads fresh and flavorfull!

Hope you enjoy!

Paleo, Whole30 Recipe: Rosemary Spiced Almonds

rosemary-spiced-almonds-1

I know what you’re all thinking…”Oh my goodness, next week is Christmas, I need a snack recipe to set out for my friends and family that only takes a few minutes!”

I know! Me, too!

Whole30 is not about snacking yourself through the day, so think of this recipe as a delicious addition to a Whole30 meal (topping a salad or chopped over roasted veggies) and as mercy to yourself when you are famished and only grain-carb-sugar city has come to town.

These Rosemary Spiced Almonds are a cinch to prepare and totally hit the spot when you want that extra depth to your already amazing meal.

RECIPE:

ROSEMARY SPICED ALMONDS

INGREDIENTS:

1 lb. of organic raw almonds
2 Tbs. of ghee
1 tsp. of sea salt
Dash of white pepper
2 Tbs. of fresh rosemary, minced

INSTRUCTIONS:

Melt ghee in a large saute pan on medium low heat

Add almonds to the pan and toss with the melted ghee.

Add sea salt, white pepper and rosemary and toss once more.

Continue to cook on low heat, tossing frequently, until almonds begin to toast, about 5 minutes.

When toasted, remove from heat and allow to cool in a bowl.

Store in a glass jar for about 2 weeks.

And enjoy!

Rosemary Spiced Almonds, 2.jpeg

Mindful Eating #14: Replacing Unwanted Thoughts

Replacing unwanted thoughts (about anything in your life) is a simple and rewarding practice.

Begin with the commitment to notice and observe your thoughts.  Simply notice and observe.  You are only gathering information about yourself right now, you aren’t condemning or teaching yourself any lessons.  It might be helpful to write your thoughts down on paper so you can see them or reread them aloud but you do not have to either of these things if you do not prefer.

When you are comfortable noticing and observing your thoughts, start to pinpoint those that are untrue and negative.  Untrue thoughts might be hard to identify at first so give yourself time to explore what you think.  You can explore by asking yourself questions about specific thoughts.  You can ask, “Is this something that can be proved or is it something I was told to believe?” or “Is this always the case or have I simply always told myself this?” or “What evidence is there that this a hard fact?“.  You can spot negative thoughts easier than untrue thoughts because they will be followed by negative feelings such as judgment, criticism or a general lack of compassion.

After you have pinpointed untrue and negative thoughts, immediately replace them with thoughts that are true and positive.  You might do this by thinking, “Even though I have thought this for a very long time, I know it has never helped me and I will choose to think on something that will be of benefit (your new true and positive thought) instead.

Follow this process up by reminding yourself that every time you replace an unwanted thought with one that is true and positive, you are strengthening your ability to think rationally and positively.  Do not neglect this part!  It serves as a rewarding reinforcement keeping you motivated at replacing unwanted thoughts.  Even if it feels funny or forced, do it.

Here is an example of replacing untrue and negative thoughts you might have when you “fail” or “break” your dietary goals with thoughts that are true, helpful and positive:

Thoughts: “I cannot believe I just ate that.  And so much!  I’m such an idiot.  I’ll never be able to eat right, I’m too weak.  I will just have a bit (but who am I kidding, alot!) more and then start again tomorrow.

Now apply observation, questioning, replacing and celebrating:

Oops, there I go again with untrue and negative thoughts about food and eating.  Let me stop and think about this for a moment.  Why can’t I believe that I ate this?  It is a delicious food and I’ve always enjoyed it and it’s available right here for me to eat.  Most people would surely eat it if they had the chance and they liked it as much as me.  Given this, it might be more strange if I did not eat it at all so it’s actually quite believable that I chose it, but I am not an idiot for it.  The truth is, even though I did not make the best choice right now, I am always capable of eating in a way that supports my dietary goals.  One snack or meal off coarse does not make me a failure, it just means I chose to eat foods or in a way that is not the best for my body.  Thankfully, my body does a very good job at healing itself and this act will not destroy me.  Even if I ate ten more servings of this right now I am not a failure because my food choices have no bearing on who I really am, they only contribute to the health and size of my body.  I have already proven that I can eat correctly (ways that I have decided keep me feeling great) so I know without a doubt that I can eat correctly again.  The reality is, I am a fallible human being, just like everyone else, and at times I will eat when I am not hungry or have foods that do not support my health goals, but right now I will choose to stop eating and do the kindest thing I can think of in this moment, which I know is to not overeat anymore.   I want to feel good when I wake up and I know that continuing to eat will only make me more full, more bloated and more likely to eat poorly again tomorrow.  I am pretty certain that the best choice for me is to end my eating now instead of waiting until tomorrow.  There, now, that was not so bad!  I am learning to replace my thoughts and I am getting better at it!  I think I will clean up and get on with my day.  There are still more things I would like to do.”

This is only one example of replacing unwanted thoughts with truth and positivity.  You can use this practice for any untrue or negative thought and with time it will become more natural and easier to do.

Try it out and leave a comment with your own experiences!

Image from Flickr.

Paleo, Whole30 Recipe: Mom’s Classic Deviled Eggs

moms-classic-deviled-eggs

I’ve been so exited to share a recipe I grew up enjoying because my Mom made it at for us every holiday season…deviled eggs!

I now make these for clients with #whole30approved mayo and I include them on menus….gasp….that fall on non-holiday calendar dates! And my clients love them! Easy to grab, keeps bellies full and it reminds all of us of our Mom’s at Christmas.

RECIPE

MOM’S CLASSIC DEVILED EGGS (makes 24)

INGREDIENTS:
1 dozen organic eggs (I like using extra large eggs)
1/4 cup mayo (@primalkitchenfoods mayo is the best thing to happen to mayo, can I get a witness?!)
2 Tbs. of yellow mustard
1/2 tsp. of sea salt
1/2 tsp. of paprika
Minced chives to garnish

INSTRUCTIONS:

Hard boil your eggs by placing them in a covered saucepan filled with cold water, bring them to a boil, remove the lid, and continue boiling for 12 min.

Once done, run under cold water and place in the fridge to completely cool.

Tip: Hard boil your eggs the day before you make these. You will be glad you saved yourself the cooling time when you are actually ready to “devil” them.

Peel cool eggs and slice each egg in half. I like rinsing my knife in between each slice. Keeps the egg whites clean.

Scoop each egg yolk half into a mixing bowl.

Add mayo, mustard, sea salt and paprika.

Gently mix until the yolks are creamy, spreckled by paprika.

Carefully (or wrecklessly, your choice!) scoop mixture into each hollow egg white.

Sprinkle with additional paprika and minced chives (kitchen scissors work great here).

Serve these little devils on a patter lined with butter lettuce and assorted olives/veggies and I promise you, your Christmas will be just….fine.

Hope you enjoy!

AIP, Paleo, Whole30 Recipe: Juliet’s Whole30 Holiday Green Bean Saute

juliets-whole30-holiday-green-bean-saute

Happy holidays, All! Do you have your recipes for the second half of the month lined up yet? Below is a special holiday side dish that my sweet Sister made me (ok, for the whole fam, not just me!) at Thanksgiving this year. It was delicious and would be the perfect addition to your holiday table. And my Sis gives us all permission to copy!

Tip: As much as possible, get comfy in the kitchen swapping non-compliant ingredients with Whole30 subs such as ghee for butter, coconut milk for dairy, rich homemade broths for wine. You can make any dish Whole30 with a little editing.

RECIPE:

JULIET’S WHOLE30 HOLIDAY GREEN BEAN SAUTE (serves 4)

INGREDIENTS:

1 lb. of fresh green beans, tips removed (kitchen scissors work bomb for trimming green bean tips!)
1 Tbs. of ghee
2 shallots, peeled and sliced
2 cups of crimini mushrooms, sliced
1 cup of canned coconut milk (full fat)
1/2 cup of chicken broth
1 tsp. of sea salt
A pinch of ground nutmeg (omit if following the autoimmune protocol)

INSTRUCTIONS:

First, blanch your green beans. You can do this by boiling your green beans for 2-4 min (2 min for small beans, 3 for medium, 4 for large) and then transfer beans to a large bowl of ice water. Once cool, remove from the ice water and set aside.

Heat ghee in a skillet to medium heat.

Saute shallots for 2 minutes or until they begin to soften.

Bring heat down to low and add sliced mushrooms, cover and continue to saute for another 3-5 minutes.

When both shallots and mushrooms are soft, add coconut milk, chicken broth, sea salt and nutmeg (leave nutmeg out to keep this AIP friendly) and gently toss together until all is combined.

Add blanched green beans and saute on low until green beans are warm again.

And that is it! A comforting holiday side dish that will leave you and your loved ones feeling amazing!

I hope you enjoy this recipe!

Paleo, Whole30 Recipe: Beef Pho-Style Soup

beef-pho-style-soup

Is it cold where you are?  It is chilly in L.A. so I am happy to share this warming soup with you all!

Tip: When making soup I often make my own broth but since @Epicbar has launched the most delicious broths sold in many health food stores, I use it as often as possible. It tastes amazing and supports a healthy gut and happy body. And it saves time! Essential during the full holiday season.

RECIPE:

BEEF PHO-STYLE SOUP (serves 4)

INGREDIENTS:

28 ounces of beef broth (I highly recommend using the Beef Jalepeno Sea Salt Bone Broth by @epicbar)
1 lb. of organic, grass-fed flank steak
2 Tbs. of avocado oil
1 tsp. of sea salt
Dash of white pepper
2 medium zucchini, spiralized or peeled in thin strips with a veggie peeler
1″ of fresh ginger, peeled and minced
2 whole scallions, minced
8 mushrooms, thinly sliced

OPTIONAL GARNISHES:
5 fresh basil leaves, minced
5 fresh mint leaves, minced
5 sprigs of fresh cilantro, minced
Fresh lime wedges
Chopped almonds

INSTRUCTIONS:

In a shallow dish, marinate flank steak in avocado oil and a sprinkle of sea salt and white pepper for at least one hour or overnight.

Heat a skillet to medium high.

Add 1Tbs. of cooking fat (avocado oil, ghee or coconut oil) and allow to melt.

Place flank steak on the heated skillet and allow to sear for 2 (and up to 4 if you like it well done) min/side.

Remove from the skillet and allow to cool on a plate. When cool, slice in thin strips (slice against the grain).

Add broth to a large stock pot and heat to medium.

Add zucchini, mushrooms, minced ginger and minced scallion.

When the broth begins to simmer, remove from heat and serve between 4 bowls and top with seared flank steak and garnishes as desired.

Have you used @epicbar broths yet? If so, how? Please share, I love learning from you all!

Paleo, Whole30 Recipe: Grain Free Tabouli Salad

grain-free-tabouli-salad

Today I am sharing a salad that you can whip up and call Christmas.

Ok, maybe call it Tabouli Salad, but its red and green colors are just asking for a little holiday recognition, right?!

RECIPE:

GRAIN FREE TABOULI SALAD (serves 4)

INGREDIENTS:

2 cucumbers, chopped
1 cup of cherry tomatoes, sliced in half (a serrated knife does the trick nicely)
1 red bell pepper, seeds removed and diced\
Handful of fresh parsley, minced
4 Tbs. of olive oil
2 Tbs. of fresh lemon juice
1/2 tsp. of sea salt
1 tsp. of dried oregano
1 tsp. of Italian seasonings

INSTRUCTIONS:

Whisk olive oil, lemon juice, sea salt, dried oregano and Italian seasonings in a mixing bowl. I like using a baker’s spatula to do this which technically is not whisking but…

Toss cucumbers, cherry tomatoes, red bell pepper and Italian parsley in the bowl until combined.

Serve as a side salad or add 4-6 ounces of shredded chicken breast to make this a complete meal.

Hope you enjoy!