Meal Prep: 7/17/17: Whole 30 Week 4

We've made it to our final week of the Whole 30! Though the food itself hasn't been all that different from my norm, it has definitely made me more aware of how often I like to snag a spoonful of nut butter or a bite of chocolate through the day. I've really been loving eating ALL the veggies and fruits though, and have definitely gotten a better feel for just how much food we need to get through the week without relying on any snacks or convenience foods. I'll do a full review when we're officially done!

Here's what we'll be eating this week: 

Breakfast for me: Chard + Sweet Potatoes+ Bilinski's Sausage // Chard was on sale this week so I chose that for both my breakfast and lunch greens. I chopped and sautéed the leaves with Primal Kitchens avocado oil until just wilted. If you've never had crispy chard stems, they're my FAVORITE! (Sometimes I buy the chard just for the stems!) I think they taste the best with ghee, but any oil will do. I just chop them up small and sauté over medium heat until starting to brown. For protein I chose Bilinski's sausage, which I appreciate because they are 100% transparent about their ingredients (they list every spice!) and they don't have any casings. I'll probably also add 1-2 Vital Farms eggs the day-of. Lastly, the sweet potatoes are just simply roasted in coconut oil and salt! 

Breakfast for him: Frittata + Banana // I think this will be a new staple for us! Here's how I made the frittata: I sautéed one diced onion with two chopped bell peppers until soft. In another skillet, I sautéed 12 oz of sliced mushrooms until toasty and brown. In yet another skillet I cooked up 8 oz of Whole30 compliant bacon (from US Wellness Meats), and lastly, while all of that was going on, I roasted up about 1 pound of fingerling potatoes in the oven. I layered all of those things in a large pyrex dish, then whisked up a dozen Vital Farms eggs and poured them over the top. I baked that at 350 for about 25 minutes until the eggs were set. 

Lunch for me: Tuna + Green Flatbread + Pineapple + Cucumber/Radishes // I recently had the opportunity to review the new Seasoned Elite tunas by Safe Catch and I loved the convenience of them! They are perfect for no-cook meals because they are already packed with flavor. I'll be mashing these up with avocado and then eating them with sliced cucumber and radish. I also made a fresh batch of green flatbread; this batch includes Almond Pro high protein almond flour, Guiltless Goodies Superseed flour, SariFoods non-fortified Nutritional Yeast, and Ancient Nutrition Pure Bone Broth Protein. I picked up some fresh pineapple for my carb at this meal!

Lunch for him: Chicken, Veggies, Grapes, Nuts, LARA Bar // I seasoned chicken thighs with plenty of Paleo Powder and then roasted at 400 for about 30 minutes. The veggies are in my favorite reusable bags by Stasher; carrots, snap peas, and radishes this week. Grapes were on sale again this week! I also packed a LARA bar just in case.

Dinner for me: Eggroll in a Bowl + Apple // I made this "recipe" up on the fly, but it's super easy! I started by cooking 1# of ground pork from US Wellness Meats, then added a bag of riced cauliflower, about 1# each of shredded cabbage and carrots (I bought them pre-shredded for convenience), and 2 cups of chopped green onions. When the veggies were soft, I seasoned everything with Red Boat Fish Sauce (one of my secret weapons for boosting flavor!), coconut aminos, ground ginger, and garlic powder to taste! This dish is pretty light, so I'm bringing an apple and some Artisana Coconut butter to have on the side.

Dinner for him: Grilled Chicken and Veggies // This meal required no prep over the weekend because he is going to grill it up night by night! I planned for a full potato, a whole bell pepper, a couple skewers of mushrooms, a whole zucchini, and 2-3 chicken thighs per night. Ever since we grilled out on Fourth of July we've been loving the simplicity of freshly grilled food!

And that's a wrap! Have a great week!

-Tracey

Meal Prep 7/10/17: Whole 30 Week 3

Seriously though, the amount of veggies and fruit that we go through on a weekly basis is astounding. It took a bit of adjusting to figure out how much food we each needed in a day (especially for my husband), but we're headed into our third week of the Whole30 and feeling like we've found a groove! 

In general, I start planning my meals on Tuesday for the following week. Since I go to multiple grocery stores, I usually try to do one on Wednesday (mostly shelf stable stuff), one on Thursday, and one on Friday to break it up a bit. I do the bulk of my cooking on Friday night and Saturday, and then make one more trip to the store on Sunday to buy things that need to be extra fresh, like lettuce or other raw veggies. This system is always changing through the years depending on my work schedule, our weekends, etc, but this is what is working for us right now!

Here's the plan for this week:

Breakfast for me: Root Veggie Hash with Ground Venison // I actually made this meal for breakfast last week (you can find the recipe here), but didn't need it because I was home on Monday and Tuesday and ate leftover grilled veggies with eggs for breakfast on Wed/Thurs/Fri. Since I had frozen it in portions, I'll just eat it this week instead, and that's one less meal to prep!

Breakfast for him: Frittata + Banana // This has been working well, so no need to change it! As a reminder, here's how I made the frittata: I sautéed up one diced onion with two chopped bell peppers until soft. In another skillet, I sautéed 12 oz of sliced mushrooms until toasty and brown. In yet another skillet I cooked up 8 oz of Whole30 compliant bacon (also from US Wellness Meats), and lastly, while all of that was going on, I roasted up about 1 pound of fingerling potatoes in the oven. I layered all of those things in a large pyrex dish, then whisked up a dozen Vital Farms eggs and poured them over the top. I baked that at 350 for about 25 minutes until the eggs were set. 

Lunch for me: Zupa Soup + Turkey + Avocado + Veggies + Apple // It really doesn't get any easier to get Whole30 approved veggies into your diet than with Zupa Soups! I make a point to add some protein and healthy fat on the side, and sometimes some fruit and additional veggies, like in this spread. These soups are PACKED with flavor and I find them nice and filling! They also make a great snack by themselves or with some added protein! If you want to give them a try for yourself, you can pick up a 6 pack, one of each flavor, for $34 (free shipping!) on www.drinkzupa.com with the code "wholedailylife!" 

Lunch for him: Chicken, Veggies, Grapes, Nuts // I seasoned the chicken a little differently this week by marinating it in a mustard/balsamic sauce then roasting at 425 for about 25 minutes. The veggies are in my favorite reusable bags by Stasher; carrots, snap peas, and radishes this week. I shopped the sales and ended up with grapes for fruit; I tend to buy whatever is the cheapest to help with the budget!

Dinner for me: Macadamia and Coconut Crusted Chicken Tenders + Roasted Sweet Potatoes + Asparagus // This is a recipe that I created for a project that I am working on with US Wellness Meats and it's AMAZING. The macadamia/coconut coating is so simple and so flavorful! In short, it's just 1 egg and 2 tbsp coconut milk in one bowl and finely chopped macadamia nuts (1 cup) and coconut shreds (1 cup) with 1 tsp each salt and garlic powder in the other. Dip the chicken in the egg mixture, then the nut mixture, and bake on a parchment lined sheet at 350 until cooked through, about 15 minutes. I kept the sides simple with sweet potato and asparagus, both of which were on sale this week as well!

Dinner for him: Balsamic Chicken + Sweet Potatoes + Green Beans + Salad // I meant to cook the chicken two different ways, one for lunch and one for dinner, but wasn't paying attention and ended up marinating it all in the balsamic mustard sauce, so it's the same protein for both meals. However, I shredded the lunch chicken to make it a little different, and there will be some Tessemae's BBQ sauce to mix it up at dinner! The sweet potatoes and green beans are simply roasted with Primal Kitchens Avocado Oil and salt, and I mixed up a vinaigrette for the salad with balsamic and Kasandrinos olive oil. 

Snacks (if needed): W30 compliant Rx Bars for him and Artisana Coconut Butter for me!

I spent about $130 on groceries this week and 4 hours on prep + cooking. Using my breakfast leftovers from last week and having two no-cook meals on the meal plan this week definitely helped!

Have a great week, and stay tuned, I have ANOTHER giveaway (I'm teaming up with @tristynleighh) this Thursday!!

Review: Safe Catch Tuna + Spicy Citrus Tuna Bites

If tuna salad isn't the definition of easy, I don't know what is. Pop open up a can, mix in some mayo (and if you're feeling fancy, chopped apple, green onions, celery, and walnuts), plop it over some greens, and you're done! I do love tuna salad (and chicken salad, and egg salad...you get the picture), but until recently, hadn't had it in a couple of years, since finding out that I have impaired detoxification due to the MTHFR gene mutation. You see, tuna is typically a food that is higher in mercury, and with impaired detox capabilities, that is the last thing I want building up in my body!

Enter: Safe Catch. I met the Safe Catch team at PaleoFX a couple of months ago and was thrilled to learn about the way that they process their tuna! Not only is it sustainably caught (in partnership with the Monterrey Aquarium), they also test every single fish for the level of mercury that it contains! Safe Catch is currently the only company that I've found that has such rigorous quality testing. In general, only one in three fish that they test meets their standards. You can see an explanation on their site, here!

I wanted to learn a bit more about their "low mercury" claims, so I reached out to the team with some specific questions. In our conversation I learned that their testing technology is proprietary, but that they do send product for independent third party testing every couple of months. In addition, they perform in house testing on EVERY batch of finished product, and their standards are 10x tighter than the FDA limit for mercury! Safe Catch is also the only brand that meets Consumer Reports "Low Mercury" Criteria for children and pregnant women! As a dietitian, this is something that I want to be certain of, not only for myself, but also for my clients. 

But what about taste? After all, a product can be top quality, but flavor is equally important. As expected, quality and flavor tend to go hand in hand, and Safe Catch has some of the best tuna I've ever had! I had previously used some of their original Elite tuna in a tuna casserole that I made (which turned out INCREDIBLE), and recently also got to try out their new seasoned variety pack. They have 6 flavors: Garlic Herb, Cajun, Habanero Mint, Citrus Pepper, Chili Lime, and Tandoori. The taste is bold and fresh, and in terms of convenience, these seasoned cans really can't be beat...skip the celery, fruit, and nuts; all you need is mayo! (Or for a shelf stable option, I add in mashed avocado instead!) 

Garlic Herb Seasoned Tuna with Primal Kitchens Original Mayo, Green Onions, and Pecans

I should also mention that not only is the tuna top notch, but so are the rest of the ingredients. You won't find any corn, soy, or gluten in these products! (Surprisingly, these are not uncommon ingredients in a lot of brands.) Furthermore, the tuna is packed raw in BPA-free cans, sealed, and then cooked. This process allows the tuna to retain all of the nutrients and healthy fats that might otherwise be lost if it was canned after cooking. Lastly, four of the six flavors are 21 Day Sugar Detox and Whole 30 compliant! (The other two contain a small amount of coconut sugar.)

My favorite way to use these seasoned cans of tuna is simply to mash them up, juices and all, with some mayo or avocado. In addition to eating them in tuna salad form, I also played around with using the seasoned cans in a simple recipe: Sweet Potato Tuna Bites. Usually I make them into patties, but I used my cookie scoop and just left it at that this time!

Spicy Citrus Tuna Bites

Spicy Citrus Tuna Bites:

-1 can of Citrus Pepper Safe Catch Elite Tuna, drained and mashed

-1 can of Chili Lime Safe Catch Elite Tuna, drained and mashed

-1 egg

-1 heaping cup of mashed cooked sweet potato

-2 tbsp Primal Kitchens Avocado Oil

-1/2 tsp Redmond Real Salt

-1/2 cup chopped green onions

Simply mix all the ingredients together in a large bowl, scoop 2 oz portions onto a parchment lined cookie sheet (I use my cookie scoop), and bake at 350 for about 25 minutes!

These make a perfectly balanced snack and a portable all-in-one meal. They also freeze and de-frost very well, and in my opinion, are good both hot and cold! Using the seasoned tuna really took the flavor over the top with no additional work!

You can find Safe Catch on Instagram, Pinterest, Facebook, and Twitter, as well as in many stores across the country. Lastly, don't forget to enter my Instagram giveaway, which will be live through Sunday July 9th, 2017!

I am so glad to have discovered a tuna that I feel good about eating because of the rigorous quality standards that the company upholds, and their seasoned line has made my #nocook life just that much easier! I hope you give them a try! 

Meal Prep 7/3/17: Whole 30 Week 2

We're officially a full week into the Whole 30 and feeling great! I don't have any sugar cravings at all, and I'm loving the food freedom to eat whatever and whenever I feel like I need to. In general I'm pretty good at eating intuitively, but the fact that the Whole 30 prohibits any kind of calculating your food macros/calories/etc is actually a lot more freeing than I expected, because it's been making me really pay attention to my own hunger and satiety.

The only downside of the W30 is that I'm definitely spending a lot more time in the kitchen than I usually do. Pre-W30 the mister and I would both have smoothies for breakfast, which required minimal prep, and his lunch was always no-cook. Now I'm preparing 6 full meals for the work week as opposed to the 3 that we were used to before. However, as with anything, it takes practice, and I'm sure that my time investment will go down as I get into more of a routine!

Here's the plan for this week!

Breakfast for me: Root Veggie Hash with Ground Venison // I started by shredding 1# of carrots and 1# of parsnips (with the bitter cores removed) in my food processor, then sautéed that with 2-3 tbsp of bacon fat in my Le Creuset pot. In a separate skillet I cooked 1# of ground venison with about 1.5 tsp salt, 1 tbsp garlic powder, 2 tsp ground sage, 2 tsp fennel seeds, and 1 tbsp Italian seasoning. After the meat was cooked through, I added it to the root veggies along with about 10 cups of chopped chard (from about 1.5 heads). When the chard wilted I portioned everything out! 

Breakfast for him: Frittata + Banana // To make the frittata, I sautéed up one diced onion with two chopped bell peppers until soft. In another skillet, I sautéed 12 oz of sliced mushrooms until toasty and brown. In yet another skillet I cooked up 8 oz of Whole30 compliant bacon (also from US Wellness Meats), and lastly, while all of that was going on, I roasted up about 1 pound of fingerling potatoes in the oven. I layered all of those things in a large pyrex dish, then whisked up a dozen Vital Farms eggs and poured them over the top. I baked that at 350 for about 25 minutes until the eggs were set. 

Lunch for me: Mustard Roasted Chicken with Butternut and Kale // This recipe can be found in my e-book, here! It's one of my favorites and it has been entirely too long since I've make it. In short, it's chicken, butternut, and kale all roasted with a mustard/sage/coconut sauce. Delicious and super easy to put together!

Lunch for him: Chicken, Veggies, Strawberries, Nuts + Dried Figs // I heavily seasoned the chicken with Paleo Powder all purpose seasoning blend, then baked at 400 until cooked through, about 25 minutes. The veggies are in my favorite reusable bags by Stasher. He had a similar meal last week and it wasn't quite enough to keep him full, so I added some extra chicken, nuts, and the dried figs this week!

Dinner for me: Curried Ground Meat with Veggies and Cauliflower Rice // This is another recipe from my cookbook, Weeknight Paleo. I didn't have any ground beef on hand so I used ground wild boar instead! I enjoy incorporating different and more unique proteins into my diet for the sake of variety in both flavor and nutrition. The other ingredients in this dish are jicama, onion, bell pepper, and of course, coconut milk and spices. 

Dinner for him: Date Shallot Chicken + Broccoli + Potatoes // This Date Shallot Chicken recipe by PaleOMG is one that we come back to time and time again! I added garlic and rosemary to the potatoes too so they're a perfect complement to the chicken. 

Snacks: W30 compliant LARABARs or Rx Bars for him and an apple with Artisana Coconut Butter for me!

I spent about $160 on groceries this week (a little higher than usual because we were out of some bulk items that I usually have on hand), did about 1 hour of veggie prep (both of us at the same time), and probably 4 hours of cooking. That's a lot of episodes of Gilmore Girls :) 

Have a great week, and stay tuned for another giveaway this Thursday!!

-Tracey

Review: PASCHA Chocolate (Allergen Free!)

If you've been following me for any length of time, you know that I LOVE a good piece (or a few pieces, let's be real) of chocolate! Honestly, I think I have some every single day. Fortunately, in the past couple of years my chocolate palate has been refined as I have had the opportunity to try more and more of the best chocolates on the market. To think, my bar of choice used to be Hershey's Cookies n' Cream!! (No shame though, I think I would probably still inhale one of those if not for the gluten.)

With that said, when I first started cleaning up my diet years ago, I made the simple switch from highly commercialized milk chocolate (Hershey's, Dove, etc) to dark chocolate from slightly nicer brands such as Ghiaradelli, Green and Blacks, and so forth. After working through several elimination diets in efforts to heal my gut, I became acutely aware of the prevalence of soy lecithin in chocolate, and it was a while before I found some bars that used sunflower lecithin instead. Taking that one step further, I was happy to discover that there are some options out there that have no emulsifiers at all! While the small amount of lecithin doesn't bother me, I am happy to be able to recommend these brands to clients who are highly sensitive.

There are a few that I have come across (I am THAT girl who is always reading the labels on everything, simply out of curiosity), but the one I want to highlight today is PASCHA!

PASCHA Chocolate is a family owned company that is dedicated to creating the most delicious and purest chocolate on the market that is safe for people with all kinds of allergies. All PASCHA Chocolate products are free from the top 8 major allergens (gluten, dairy, egg, soy, peanut, tree nut, wheat, sesame) and are certified organic, non-GMO, vegan, paleo, fair trade, and the list goes on! Talk about credibility!

The company reached out to me to see if I would like to review some of their products, and I eagerly said yes. I had heard of PASCHA Chocolate before (they make sugar free 100% cacao chocolate chips!), but had never tried it. They generously sent me two bags of chocolate chips and two of their dark chocolate bars, and I eagerly dug in!

I know, tough work, right? Well, I'm happy to report that the chocolate lived up to the hype! It amazes me that some of the best chocolate on the market is also the purest. I tried the 85% bar first, and was impressed with how rich the flavor was. It was perfectly sweet for my preference with a clean taste and a smooth finish. The 85% chocolate chips tasted exactly like the bar, which is dangerous, because I can throw down a handful of chocolate chips in a hurry! The 70% bar was sweeter, but not too much, and is a perfect treat when I feel like something a little more playful than the 85%. Last but not least, the 55% dark chocolate chips were noticeably sweeter, and would be a perfect addition to your favorite baked good of choice! (I can also envision them making a top-notch fudge mixed with some of my favorite coconut butter...if I hadn't already used and washed every dish in my kitchen twice already in the past two days, I probably would already be whipping up a batch!)

If you'd like to try some out for yourself, you can pick up a bar at your local grocery (Whole Foods, Sprouts, Kroger, Stop n Shop, and Jewel all carry them), or you can order online on their website or on Amazon. And be sure to head over to their Instagram page to follow some drool-worthy photos, as well as Pinterest for plenty of chocoholic inspiration!

Last but not least, don't forget to enter the GIVEAWAY on my Instagram page, which will be up and running through Sunday July 2nd! There will be two winners, and each will receive coupons for three full sized bars of PASCHA Chocolate!

Thanks PASCHA Chocolate, for making such an incredible top quality product and making fine chocolate available to all of us with food sensitivities and allergies!