whole-30

Ways of Eating: the Whole-30 Program

Throughout the month of January, we’re going to look at several different types of popular contemporary diets, and share a few recipes that illustrate that particular way of eating.

This week, we’re going to look at the Whole 30 program. Whole30 is a 30-day / month-long diet (duh) which emphasizes whole foods and the total elimination of sugar, alcohol, grains, legumes, soy, and dairy. The Whole30 is similar to, but differently restrictive than, the paleo diet. Unlike the paleo diet, Whole 30 adherents do not eat natural sweeteners like honey or maple syrup. In fact, they don’t eat any sweeteners at all, or any grains or other “trigger foods.”

What do you eat? Foods allowed during the Whole 30 program include protein-rich foods such as meat, nuts, seeds, seafood, and eggs, along with vegetables, and some fruits, as well as plenty of natural fats (like olive oil); and herbs, spices, vinegars and (sugar-free) seasonings.


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BLT Breakfast Salad

Traditional breakfast fare, soft-boiled eggs and crisp bacon, combine with hearty kale, avocado and tomato for this Whole-30-friendly breakfast “salad.”

INGREDIENTS
5 Cups de-stemmed and shredded kale
2 Tbsp extra virgin olive oil
1 tsp lemon juice
Kosher salt and black pepper
4 large eggs, boiled for on medium heat for 3-5 minutes (until softly cooked)
8 strips center-cut bacon, cooked
1 large avocado, pitted, peeled, and sliced
20 grape or cherry tomatoes, halved

STEPS
In a bowl, combine the kale, olive oil, lemon juice & 1/4 tsp salt. Massage the greens with your hands until leaves have softened.

Divide the kale among four bowls, top with all of the other ingredients. Gently toss to combine.

Season to taste with a little salt and pepper and enjoy!

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Ketchup (Whole-30)

Making your own homemade ketchup lets you skip the refined sugar (or corn syrup!) of the storebought kind.

INGREDIENTS
1/2 Cup dates, pitted and chopped
1 6oz can tomato paste
1 14oz can fire-roasted tomatoes
2 Tbsp Sherry Vinegar
1/2 Cup water
1 tsp Garlic, Powder
2 tsp Sea Salt, Fine
1/2 tsp Paprika, Smoked Hot

STEPS
Combine all ingredients in a saucepan over medium heat. Heat to a simmer and cook for 20 minutes, stirring regularly.

Pour the still-warm mixture into a blender and pulse until smooth. (You could also use an immersion blender right in the sauce pan.)

Store up to two weeks in the fridge.

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Pepita Herb Pesto

This pesto / dressing complies with the Whole 30 eating regimen, and is especially delicious on warm grilled vegetables.

INGREDIENTS:
1/3 Cup toasted pepitas (green pumpkin seeds)
1/2 Cup packed fresh basil
1/2 Cup packed fresh cilantro
2 cloves garlic, roughly chopped
2 Tbsp fresh lime juice
1/2 tsp sea salt
1/3 Cup extra virgin olive oil

STEPS
Combine all ingredients in a blender or food processor, and pulse / blend until smooth

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Rainbow Vegetable Kebabs with Pepita Herb Pesto

This vegan recipe also fits with the Whole 30 eating regimen:

INGREDIENTS
Use any (or all) of these vegetables –
Yellow squash
Green zucchini
Small patty-pan squash
small purple potatoes (Parboiled in water before cooking)
Beets (Parboiled in water before cooking)
Cherry, grape, or other small tomatoes
Purple onions
Bell peppers

Extra virgin olive oil
Coarse sea salt
Coarsely-ground black pepper

6-8 inch skewers, salt and pepper

1 batch of pepita herb pesto

STEPS
To make pesto: Add all of the pesto ingredients into a food processor. Blend till mixed smooth. Set aside.

Soak wooden skewers in water for at least 2 hours before cooking, so they won’t get too hot and catch your dinner on fire.

If using potatoes and/or beets, parboil them: cut them into chunks, and cooking in boiling water for five minutes. Transfer potatoes to a heatproof bowl, and set aside.

Cut remaining vegetables into 1-inch slices or chunks. Arrange potatoes and other vegetables on the pre-soaked skewers. Drizzle the assembled skewers on all sides with olive oil.

Heat a grill or lightly oiled grill pan to high heat. Place skewers on the cooking surface, and grill until cooked through, about 3-4 minutes per side. Season to taste with salt and pepper.

Serve with pepita herb pesto

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