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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Almond Butter

INGREDIENTS
3-1/2 Cups raw almonds
1 Tbsp coconut oil, melted
1/4 tsp Sea Salt, Fine
1-1/2 Tbsp Cinnamon, Saigon
1/2 Tbsp Chai Spice

STEPS
Preheat oven to 325°F.

In a mixing bowl, combine almonds, melted coconut oil, and spices. Toss lightly to insure the nuts are evenly coated with the spice blend.

Spread spiced almonds in an even layer on a jelly roll pan. Bake for 9 minutes, stir, and bake an additional 6 minutes. Remove sheet pan from oven and allow nuts to cool 15-20 minutes.

Place cooled almonds in a food processor or blender and process for a full 2 minutes. Scrape the sides of the container, and process another 3-5 minutes, or until the nut butter reaches the desired texture.

Store in a refrigerated. air-tight container for up to several weeks.

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