Smoked Salmon and Caper Frittata Recipe + Weekly Meal Plan

Did you see the big news last week? I finally launched the meal prep guide that I've been wanting to write for years! (I know, it's silly that it has taken me so long, but ya know, life and whatnot.) If you missed it, I teamed up with ZUPA to create a 4 page guide on how to efficiently meal prep for the September Whole30, including all of my favorite strategies and recipes. You can find more about it here, and the best part is, it's totally free!!

The OTHER big news is that ZUPA launched a new flavor this past week: Pumpkin Spice. I wasn't sure what to expect, but I LOVE IT. It tastes like a cross between apple pie and pumpkin pie. Refreshingly tart and sweet and savory all at the same time! This might be my favorite flavor to date, AND it has collagen in it. I highly recommend trying it out, I can't imagine anyone not liking it! If you do, be sure to use "wholedailylife" for 15% off your order and free shipping over $50!

Alright, on to this week's meal plan:

Breakfast: Smoked Salmon and Caper Frittata with Asparagus

Lunch: No-Cook

Dinner: Curried Beef with Cauli Rice, Sweet Potato, and Zucchini

Rather than write out the step by step this week, I'm going to share the recipe for the Frittata. You can find more details on my no-cook approach in the guide or on the #wholedailylifenocook hashtag, and the recipe for the curried beef is in my cookbook! All of the veggies this week are simply roasted in the oven with oil and salt at 350 until tender and golden. 

Smoked Salmon and Caper Frittata

Ingredients:

12 eggs

4oz smoked salmon, chopped into small pieces

1/4 cup capers

1 cup fresh basil, chopped

5 oz organic baby spinach, roughly chopped

1/2 cup black olives, sliced (I used these)

2 medium zucchini, sliced into 1/4" rounds

1 cup sliced green onions

Optional: Miyokos dairy-free cream cheese spread (ingredients are W30 compliant, but nut-cheese is a debated inclusion on a Whole30)

Instructions:

1. Preheat the oven to 350 and grease a large glass baking dish.

2. Place a large saucepan on the stove over medium heat, add a drizzle of oil, and add the chopped spinach to wilt.

3. While the spinach is wilting, distribute the sliced zucchini in a single layer over the bottom of the pan. Top with the wilted spinach, half of the fresh basil, the chopped olives, the sliced green onions, the capers, and dollops of the cashew cheese, if using.

4. Crack all of the eggs into a large bowl, then whisk until combined. Pour over the top of the rest of the ingredients, as evenly as possible.

5. Bake at 350 for about 25 minutes, until the middle sets and edges are starting to brown. Top with fresh basil to serve.

Have a great week!

-Tracey

Pizza Frittata Recipe

This is one of my most requested recipes, so I decided to give it a page all its own! It has all of the delicious flavors of pizza in one convenient protein rich base: eggs. I like to serve it with spaghetti squash tossed with homemade pesto!

Pizza Frittata

Ingredients:

10 eggs, beaten

Pre-cooked sausage links of choice, sliced into 1/2" pieces (about 3 cups total)

5-6 oz baby spinach (1 bag), roughly chopped

8 oz sliced black olives (roughly 1/2 cup)

1 cup chopped green onion

8-10 oz organic pizza sauce  (look for one without added sugar)

Instructions: 

1. Grease the bottom of an 11x17 glass baking dish, then distribute the sliced sausage along the bottom.

2. Lightly sauté the spinach in a pan to wilt (optional), then distribute over the top of the sausage.

3. Add half of the olives, then half of the pizza sauce in dollops throughout the dish.

4. Add the onions, then pour the beaten eggs over the top.

5. Finish off with the rest of the olives and more dollops of the pizza sauce.

6. Bake at 350 for approximately 30 minutes until bubbly and cooked through. 

This recipe is versatile, so feel free to add in anything that you usually enjoy on a pizza! I love to chop up fresh basil and add that in too. If you make it, I'd love for you to tag me on Instagram so that I can see your creations!

-Tracey

Pizza Frittata + Nut-Free Whole30 Meal Prep

The week of July 4th my husband and I took a road trip to Colorado and back. The drive was long, but the trip was so worth it! I spent a lot of time just sitting, reading, walking, hiking, playing with the dogs, and RELAXING. Relaxing is not my forte when I'm at home...I always feel like there's so much to do. While I was away I really wanted to think about what it was that makes vacation feel like vacation, and I think it is the idea of timelessness. I spent so much time just sitting and doing what I wanted without the pressure to get anything in particular done or be anywhere at a certain time, and it gave me so much freedom to decompress. I used to be bored by sitting around and doing nothing, but now I see it in the same light as meditation. There is value in allowing the mind to just have space to stretch out and wander! 

One thing that I always try to do before I leave town for a trip is prepare some healthy food to have when I get back. This way when I get home, tired from traveling, I don't have to worry about doing a lot of shopping or cooking! I actually prepared last week's meal plan the weekend before we left so that I didn't have to do anything except pick up some fresh fruit. I also try to deep clean the house, but that didn't quite happen 😂  It felt good to get back in the kitchen this week and the time away definitely helped spark some creativity! 

Here's this week's meal plan:

Breakfast: Pizza Frittata + Pesto Spaghetti Squash // This pizza frittata made some waves on Instagram when I shared it in my stories, and for good reason! Good news: this recipe is incredibly simple, and I'll share it below! For the pesto spaghetti squash, I just steamed up a large squash (cut in half) in my Instant Pot for 8 minutes, then used the quick release function. To make the pesto, I simple blended up about 4 cups of fresh basil with 1/2 tsp salt, the juice of one lemon, and 1/2 cup hemp hearts. You can find another version of this recipe here!

Lunch: No-Cook // I've always been a fan of the no cook meal, but during summertime, I fully embrace it. I'm keeping it simple this week with a bottle of ZUPA (15% off with wholedailylife), some berries, and either Ayobayo Droewors sticks (10% off with wholedailylife) or Safe Catch salmon mashed with avocado for protein.

Dinner: AIP Meatloaf with Sweet Potato and Collard Greens // This meatloaf recipe is in my e-book, Weeknight Paleo ($2 off with wholedailylifew30)! If you're an adventurous cook and don't want to hassle with the recipe, it's basically cauli rice, green onion, shredded carrot, zucchini, salt, herbs, and 2# ground meat (I used beef), with bacon on top. For the sweet potato, all I did was steam up two of them in my IP for 13 minutes and then mash with some salt, but I also like to add coconut milk sometimes! Last but not least, I just chopped up the collard greens and sautéed with some bacon fat in a skillet for about 7 minutes. I ended up adding a little bit of broth toward the end as well.

Pizza Frittata

Ingredients:

10 eggs, beaten

Pre-cooked sausage links of choice, sliced into 1/2" pieces (about 3 cups total)

5-6 oz baby spinach (1 bag), roughly chopped

8 oz sliced black olives (roughly 1/2 cup)

1 cup chopped green onion

8-10oz organic pizza sauce  (look for one without added sugar)

Instructions: 

1. Grease the bottom of an 11x17 glass baking dish, then distribute the sliced sausage along the bottom.

2. Lightly sauté the spinach in a pan to wilt (optional), then distribute over the top of the sausage.

3. Add half of the olives, then half of the pizza sauce in dollops throughout the dish.

4. Add the onions, then pour the beaten eggs over the top.

5. Finish off with the rest of the olives and more dollops of the pizza sauce.

6. Bake at 350 for approximately 30 minutes until bubbly and cooked through. 

This recipe is versatile, so feel free to add in anything that you usually enjoy on a pizza! If you make it, I'd love for you to tag me on Instagram so that I can see your creations!

Have a great week!

Go-To Skillet Hash Recipe + Whole30 Compliant Meal Plan

Talk about a whirlwind of a few weeks, we found out in mid-January that our landlord was selling our condo, and that we would need to move within the month!! Fortunately we applied and got accepted to an apartment until that is very close to our old place, which meant that the past few weeks have been a blur of cleaning out, packing, moving, and organizing. We've been in our new apartment for just over a week now, and I'm still in the phase of opening every drawer before I find the one I need, and walking into every room before I get something done...but we'll get there!

With all the hustle and bustle, I've been keeping meal prep very simple and relying on lots of my favorite staples like Zupanoma and Ayobayo. I've been doing smoothies for breakfast, and some kind of one-pot meal for dinner. This week looks about the same, although I did decide to cook up something warm for breakfast instead. I was probably craving a change from smoothies (which are a go-to for me when I'm busy), and also something warm, because we are still without any heat in our apartment.

Here's my Go-To Skillet Hash recipe:

1.5-2# ground bison, beef, pork, or mixture (this week I used pork and beef from US Wellness)

2 tbsp olive oil (I use Kasandrinos)

2 cups sliced mushrooms 

1 medium yellow onion, diced small (about 1 heaping cup)

4 cloves garlic, minced

1 tsp dried sage

1 tsp dried thyme

1 tsp dried rosemary

1 tsp dried oregano

1.5 tsp salt

3 cups butternut squash or sweet potato (shredded or diced small)

5oz bag baby spinach, roughly chopped

3 medium zucchini, diced (about 3 cups)

Sauerkraut, to serve

1.     Place large skillet (or Le’Creuset pot) over medium heat. Add olive oil and diced onion. Cook until onion softens, about 7 minutes.

2.     Add ground meat to the skillet, breaking up the chunks as it cooks.

3.     When meat is cooked, add minced garlic, sage, thyme, rosemary, oregano, and salt. Stir to combine.

4.     Add mushrooms and butternut squash; cover and let cook for 5 minutes, then stir. Add zucchini. Continue to cook until veggies are soft to preference. Stir the spinach into the mixture and allow it to wilt.

5.     Serve topped with sauerkraut.

I love this recipe because it's a one-pot meal and it makes multiple servings! I portion out into Pyrex dishes and re-heat each morning in my Hot Logic Mini. It's a veg-heavy and very filling way to start the day!

Here's the rest of this week's meal plan:

Breakfast: Skillet Hash

Lunch: Tuna Cakes with Steamed Haricot Vert // Way back in the day I discovered Nom Nom Paleo's recipe for Spicy Tuna Cakes, and I've been making unmeasured versions ever since. 

Dinner: Yai's Thai Yellow Curry // I tried something new this week, and I loved how it turned out! I usually add an additional can of coconut milk to the jar of curry, but this week I steamed some white sweet potato and blended that with the sauce instead! It made it thick and creamy and was an easy way to boost the veggie content of the meal! I also have yellow squash, carrots, and chicken mixed in, with a heap of cilantro on top. 

Snack: RXBAR + Zupanoma // "wholedailylife" for 15% off Zupa! They're a perfect snack and an easy way to boost your veggie intake during the day!

Have a great week, my friends!

-Tracey

Spaghetti Squash Porridge (Whole30, GAPS)

I have been loving this simple, grain-free porridge recipe so much that I decided to give it a spot here on my blog! The texture is spot on and reminds me exactly of the cream of wheat that I grew up eating.

Ingredients:

1 large spaghetti squash

1 can full fat coconut milk 

5 dates, pitted and roughly chopped

2 tsp cinnamon

1 tsp ginger

1/4 tsp cloves

1/4 tsp salt

1/2 cup almond flour (I used Almond Pro high protein almond flour)

1/2 cup Guiltless Superfoods Superseed Flour (use code "wholedailylife" with your order!) or 1/4 cup each ground flax and chia seeds

10 eggs

Instructions:

1. Cut the spaghetti squash in half (or in quarters if needed). Put the steamer insert in the bowl of an Instant Pot, then add the squash and 1 cup of water. Steam for 8 minutes, then use the quick release function. (Alternatively, you could roast in the oven until tender if you don't have an Instant Pot, but I HIGHLY recommend getting one!!).

2. When the squash is cool enough to handle, remove the seeds, then add all of the squash (4-6 cups) into a large pot on the stovetop.

3. Add the coconut milk, dates, and spices, then stir to combine. Add the almond flour and seed flour, then stir again. Use an immersion blender to puree to your texture preference.

4. In a separate bowl, whisk together the 10 eggs. Add in about 1/2 cup of the hot porridge, whisk until combined, then repeat. (This is to prevent the eggs from cooking immediately when you add them into the pot.)

5. Pour the egg mixture back into the pot with the porridge and continue whisking until the mixture thickens.

6. Portion into 5 containers for storage. I reheat them in the mornings using my Hot Logic Mini; I just plug it in before I head to the gym and it's ready to eat when I get home and cleaned up! 

Top each serving off with COYO, nut butter, seeds, coconut, granola, and anything else you want!