FFF - Fast Food Friday - Whole30 Pork Fried Cauli Rice

When I go to the store, I purchase a LARGE pork loin roast (and I mean LARGE).  I cut it up in different ways to prep for future meals.  I make nice thick chops, I cut into large chunks and roll in seasonings to prep for carnitas, and I also dice a pound of it up in bite-sized cubes and freeze it with the marinading ingredients for this recipe, so that when I want fried rice, it's quicker than waiting for take out!  Don't worry, you can dice and prep in the same day (although, I do recommend an overnight marinade for the pork to get the most flavor out of this dish).  Buying this large pork roast, and cutting it and having it frozen in marinades or spice rubs makes cooking later a breeze and takes some of that thought process out for me.


Whole30 Pork Fried Cauli Rice
3/4 - 1 lb Boneless Pork Chops, cut into cubes
1 12 oz Bag Green Giant Riced Cauliflower & Sweet Potato (the one with no sauces added, defrosted)
*1 clove Garlic
3 Tbs plus 2 Tbs Coconut Aminos (some for marinade, some for cooking)
1 tsp Red Boat Fish Sauce
2 Tbs. Sesame Oil (I prefer Dark - again, some for marinade, some for cooking)Avocado Oil OR Olive Oil for stir frying
1 egg, beaten well
1 diced scallion


***Place pork cubes, 2 Tbs Coconut Aminos, 1 tsp Red Boat Fish Sauce and 1 Tbs Sesame Oil into a baggie big enough (I was able to use a quart sized freezer bag)** Let marinade at least 4 hours or overnight is even better.*** (this is the step I do when I get home from the grocery store so that as the pork is defrosting, it's also marinading). 


Heat wok (or skillet) on medium high heat.  Add about 2 or 3 tbs of Avocado or Olive Oil and 1 Tbs Sesame Oil. Add garlic clove (whole, peeled) to oil while it is heating up and slightly fry the clove - flipping - be very careful not to burn, burned garlic is YUCKY!.  Remove the clove when it is lightly browned/fried on all sides.  Set aside, you will be adding this back later.


Add pork cubes and marinade to the hot pan and cook until just about done.  Add the defrosted Cauliflower Rice blend and continue to stir fry.  After about 5 minutes, add 3 Tbs. of the Coconut Aminos.  Stir around and create an empty spot on the pan to cook the egg...allow it to COOK before trying to scramble it and stir into the rice/pork mixture.  (otherwise you end up with a creamy like sauce and not pieces of egg).  Dice the garlic that has been set aside and stir in when you stir in the egg.


After everything is done cooking all together turn off the heat.  Sprinkle top with scallions and stir them in.  Feel free to top with a sprinkle of sesame seeds if you desire!

ENJOY!

NOTES:*You can use any of the riced cauliflower you'd like just make sure that it has no added sauces or flavorings that are non-compliant.

Whole30 Philly Pepper Steak & Eggs

Philadelphia.  City of Brotherly Love. Home of the Eagles, Superbowl Champs LII.  Famous for their Cheesesteaks.  I've eaten a lot of them in my day.  Love a good cheesesteak.  Of course the question that always comes up is Pat's or Geno's?  In my book, NEITHER!  There's tons of places in south eastern PA to get a killer cheesesteak.  WAIT!?  NO DAIRY!  NO GLUTEN! A pile of plain old shaved steak meat sounds kinda boring.

This is NOT a boring breakfast, lunch or dinner.  Easy to whip up.  And so easy to eat while being very satisfying and compliant.  I put my air fryer to work again and added some spiced wedgie fries to go with it. 

2 lbs Chipped Steak Meat (I get from my local grocery store in the meat dept)

1 large green pepper, diced

1/2 medium red pepper, diced

1/2 medium onion, diced

1 Tbs Bacon fat, Ghee, Avocado Oil or Light Olive Oil (I prefer the bacon fat...because...bacon fat!)*

1 Tbs Nutritional Yeast (optional)

Eggs ( as many as you need for your clan, prepared how you like them)

In a large skillet, set on medium high heat (I use a 12" Fry Pan) heat your fat source, add diced peppers and onions and sauté, stirring often.  Cook for about 5 minutes until crisp tender, and some pieces have a slight char on them (be careful not to burn).  

Add chip steak to the skillet, separating as you add it in.  Allow the meat to sear a little and stir around, breaking up a little as you stir.  Cook for another minute or two and stir again.  The meat will cook very quickly.  If you're adding the nutritional yeast, sprinkle over the meat after the first minute or two, making sure to stir it in well so that it dissolves.  This will give a cheesy flavor without adding dairy, but it is not necessary, and will still be quite delicious without it. 

While the meat is finishing up, prepare your eggs to your liking in a separate skillet.  My family is partial to over-easy and over-medium eggs so that the yolks can ooze onto the meat. (okay, I might have just drooled on my keyboard there!). 

I also like to add sautéd spinach just under the egg to add a bit more veggie, if you like.  

ENJOY!

*NOTE ON BACON FAT AND WHOLE30....only ever use bacon fat if your source is organic and free from nitrates & nitrites.  While nitrates and nitrites are okay on Whole30, when rendered into fat, they are not good for you, especially when reheated.  The brand of bacon I use is organic and uncured so the rendered fat is pure.  After cooking my bacon, I allow it too cool slightly and strain through cheesecloth and store in clean glass jar. Just like my great-grandma used to do.

Zoodle Pad Thai

One of our favorite off plan recipes is Pad Thai.  We have a local Japanese restaurant that makes the most delicious Pad Thai known to man.  For those who are NOT on Whole30 Round and can handle rice noodles and peanuts, this is the recipe that my recipe is based off of: One Pot Pad Thai

On Whole30 Round, or even trying to remain as strict to Whole30 as possible (or even Paleo or low-carb), this was a delicious experiment and definitely scratched the pad thai itch I was having.  Preparing does take some forethought, as the components to the sauce may not be readily available in your kitchen. For example, I made the NomNom Paleo Whole30 Sriracha on my meal prep day because I knew I'd be making this pad thai this week for a meal.  That made putting the sauce together a little easier. You can also prep the sauce and keep in the fridge if you like, but I do not recommend making the zucchini noodles until the day of (or purchasing if you aren't making your own zoodles). Making some of these things ahead of time, makes this meal a quicker meal to put together on the fly.  My plan is to freeze the remaining sriracha sauce for another recipe, or another time I make the pad thai.

So...here goes!

Zoodle Pad Thai

[Sauce]
3-4 dried, pitted dates, reconstituted in 1/8 cup boiling water
1/8 Cup Fish Sauce (Red Boat is Whole30 Compliant)
1/8 Cup Rice Vinegar (make sure to check your source for added sulphites)
1/8 Cup Lime Juice
1/8 Cup Coconut Aminos*
1/8 Cup NomNom Paleo's Whole30 Sriracha Sauce (you could also use a Whole30 compliant ketchup and add compliant hot sauce vs. making this - taste would be a little different, but that would work).
1/2 to 1 tsp salt (to taste, really...coconut aminos do not add that "salty" flavor as strongly as soy sauce would)

[Rest of the ingredients]
2 large boneless/skinless Chicken Breast, sliced in thin strips and cut to a about 1" pieces
3 large zucchini, julienned into noodles using a Veggetti or spiralizer (a julienne peeler would work as well, but take longer and not quite be noodles...but would work).
2 Tbs Sesame Oil, divided
1 Tbs EVOO or Avocado Oil
2 cloves garlic, peeled and left whole
1 medium Shallot, diced
2 Eggs, lightly beaten
1 Cup Bean Sprouts
1/2 cup crushed almonds (I used slivered almonds and chopped them up a bit)
1/4 Cup Sliced Green Onions
1/4 Cup Fresh Cilantro

To prepare the sauce, place all of the ingredients into a tall glass jar that your immersion blender will fit into.  Start by reconstituting your dates in this jar with the boiling water.  Once they are soft and pliable, add everything for the sauce EXCEPT for the sriracha sauce.  Using your immersion blender, blend until the dates are all incorporated and no chunks remain.  Then stir in your sriracha sauce.  (I've found blending the sriracha with the remaining ingredients makes it REALLY spicy!).  I like to make this on my prep day so that cooking goes much faster.

Prepare the zucchini doodles and set aside to "drain".  I put mine in a colander and just let them hang out until I'm ready to use them.

In a large wok or skillet, heat 1/2 Tbs of the Sesame Oil on medium high heat and scramble/chop up the egg.  Set aside once cooked.

In the still hot wok/skillet, add 1 Tbs Sesame Oil and 1 Tbs of EVOO/Avocado oil.  Add garlic and allow to lightly fry brown, flip and cook on the other side. on the other side (be careful not to BURN the garlic...ewwwww!!!!).  Remove and set aside - IF you want to add the garlic back in at the end of the cooking, smash it and slice it thin.

Once garlic is removed, add shallot and cook for about 2 or 3 minutes. Then add the chicken and cook until no longer pink.

Add the sauce and stir around and cook until the sauce begins to thicken/reduce.

Quickly add noodles, bean sprouts, cooked egg, and garlic (smashed and sliced).  Stir around until zucchini noodles become crisp tender.

Remove from heat.  Sprinkle the top with scallions, cilantro & chopped almonds.  Serve IMMEDIATELY!

A family pan of zoodley goodness!

Meal Plan & Prep Monday

Prepared Thai Chicken Meatballs

For any plan of any kind to be successful, it takes planning and preparation.  This is true in all aspects of life, not just food.  I find when I prepare for meals ahead of time, and get some of the work out of the way, there's food available for those nights when I only have 30 minutes to pull something together, or I just don't feel inspired to cook at all.  I know many people who menu plan, and while I don't do it faithfully every week, I hope to get better at it as 2019 progresses.

While I'm not on a strict round right now, we live fairly close to Whole30 ALL the time.  Because of this, I still have a day in the kitchen almost every week, and when I am cooking something on the fly I try to make extra for easier time of meals later in the week (for example: if I'm grilling chicken for dinner, I throw a few extra breasts on so that I don't have to food prep grilled chicken another day; when baking potatoes for dinner, I bake extra for leftovers and quick grab meals).  I would say, in general, I at least prep fresh Whole30 Mayo, Dump Ranch, a dozen hard-boiled eggs and grill about 3 pounds of Chicken Breast each week (that is, if I haven't had it for a meal and prepped extra already).

So, here's a few of my menu items this week:

Coconut Curry Meatballs w/ Cauliflower Rice
Zoodle Pad Thai (I'll share the recipe in a blogpost later this week)
Whole30 Instant Pot Beef Stew
NomNom Paleo's Cracklin' Chicken & Creamy Whole30 Bacon Garlic Spaghetti Squash
Philly Pepper Steak & Eggs (another recipe I'll be sharing late this week)
Whole30 Mock Chick-Fil-A Nuggets & and Air Fryer Waffle Fries (with a salad for greens)

I usually try to food prep the day after I go to the grocery store.  I put everything in the fridge, not freezer when I get home from the store.  The only exception to this is if I'm planning to use the whole package, as is, with no modifications (as in the shaved steak I bought to do the pepper steak, that was just placed right into the freezer as is).

I always buy two packages of Boneless/Skinless Chicken Breasts that are about 5 lbs each. For one of the packages, I opened it and prepped it for future meals. I diced up two breasts and placed in a container of pickle juice, and put in the freezer.  This will be used for the Mock Chick-Fil-A Nuggets.  I also sliced 2 breasts very thinly in bite-sized pieces, placed them in a container with 2 Tbs of Coconut Aminos and sprinkled with salt. This will be used for the Zoodle Pad Thai. The remaining chicken breasts in the package were seasoned liberally with Trader Joe's Season Salt and grilled.  These will be for quick lunches (or breakfasts!).  The other package gets cleaned up (gut off all the extra bits that are yucky!) and separated in about 1 1/2 pound packages and frozen.  These are for meals and nights when I know I'll have time to think and cook, or just to pull out and grill when I run out of grilled chicken in the fridge.

I prepped a batch of NomNom Paleo's Whole30 Sriracha Sauce that is used in the sauce for the Zoodle Pad Thai.  I will be freezing the leftover sriracha sauce, that way, I don't need to make it again when I need it. I also prepared the Pad Thai Sauce.

With this weeks haul of Ground Chicken Breast, I prepped a triple batch of the Coconut Curry Meatballs.  I froze 2/3rds of a batch in one container that I'll use later in the week for the Coconut Curry, and the remaining third in a container that I'll use in week or two for a soup recipe I saw.  I find when I have a couple recipes I want to try that have similar flavor profiles, it's nice to over-prep for the first one so that when I go to try the second recipe, half the work is already done!

I also prepped the Creamy Whole30 Bacon Garlic Spaghetti Squash and placed in an oven safe dish, covered and put in the freezer.  I will pull it out to defrost in the morning I plan to use it and bake it off while I'm making the Cracklin' Chicken.  While prepping the bacon for this recipe, I prepped two more packages of the bacon.  That way, I have some bacon in the fridge to add as a condiment on salads, or have a couple slices with breakfast.

My last thing to prep was some roasted vegetable soup to have in the fridge as a veggie packed side to add to my lunches.  I'll be sharing this recipe sometime in the near future, but it really couldn't be easier to throw together...chop a bunch of veggies - usually the ones on my counter/fridge that are happening to start to be a little overripe, roasted in the oven until soft and blended with some compliant bone broth to a soup like consistency.  Easy peasy and not any cheesey!

Roasted Tomato Soup ingredients ready for the oven!

FFF - Fast Food Friday - Blistered Tomatoes & Veggies w/ Chicken & Fried Potatoes

When I say "Fast Food", I do not mean McDonalds, Wendy's, Chick-Fil-A....or (Tom Hortons for our northern friends!), I mean quick, easy, tasty meals for one.

We have a few nights during our week that we dub "Fend Night", where everyone must fend for themselves for dinner.  With five people in our family, with crazy schedules and often going in 3 or 4 different directions in the evenings, at different times, and no one is really home at the same time, it makes a sit down dinner as a family a little difficult.  I created Fend Night a few years ago when I just didn't feel like cooking and I knew my kids were capable of feeding themselves (not to mention my husband).  This is/was usually a night to clean out the fridge of the various leftovers we have in the house.  My son will always default and make a sandwich, my youngest will usually make herself a salad and top it with the grilled chicken that's always in my fridge, hubby cooks some kind of eggs...and me?  Well, when I'm in the mood for food that I don't believe my family will touch...or if it contains black olives...I try to do that!

The other night, we were down to our last half of a chicken breast, a handful of tomatoes, some spinach, and my kalamata olives.  Well, thats what gave birth to this dish.  It took maybe 15 minutes from concept to cooked, and it was worth the few minutes time for a "gourmet" thrown together dish. I have been requested to make this for my family sometime.

Blistered Tomates & Veggies w/ Chicken & Fried Potatoes
1 Medium potato (your favorite kind)
Bacon Grease/Ghee/Avocado Oil or EVOO
1 cup grape tomatoes, halved
1/2 cup kalamata olive, pitted & halved
2 Cups fresh spinach leaves
Small Dash onion powder & garlic powder
3-5 oz of cooked chicken breast, sliced thin

Wash potato and prick with a fork.  Wrap in a paper towel and microwave 3 to 5 minutes (depends on your microwave's wattage, you want to steam it enough that it is cooked through and fork tender, but not mushy).  Slice in 1/4" rounds.

While the potato is cooking is a good time to halve your tomatoes and prep your veggies for the pan (but don't put them in yet!).

Heat a 8 or 10" skillet over medium heat, add a your oil/grease to the pan - about a Tablespoon or so. Allow to melt.  Add potato slices in one layer in the pan and fry until golden on the first side, flip and fry until golden on the second side.  Remove from pan and set aside on a plate.

Using the same pan, lay the tomatoes in the pan cut side down.  Allow to sit and "fry" in the grease for about 3 minutes - the tomatoes will start to get pale...and when you try to flip one over it's blistered and browned.  Shake around the pan to flip them all over, add the olives and the spinach, onion powder & garlic powder.  Cover and let sit for a couple minutes to wilt the spinach.  As the spinach starts to wilt, add the chicken slices and stir to coat with the juices/veggies.  Cover and let spinach finish wilting.

Stir around and make sure everything is warmed through.  Serve over or next to the potato slices.  Salt & Pepper to taste.

NOTE:  You can use fresh diced onion and fresh garlic if you prefer, if you do that, add the onions prior to the tomatoes and cook until starting to get translucent, THEN add the tomatoes and start at that step, adding the garlic when you add in the olives and spinach (this will keep the garlic from burning and getting that rancid taste that burnt garlic can get).

Also, I have also done this combination and used precooked frozen shrimp that I defrosted and added at the last minute just to warm up.  This works just as well!

SWYPO Sunday: Grain Free Buns

WARNING *** WARNING *** WARNING

This recipe below is a SWYPO and NOT ALLOWED during a round of Whole30.  Recreation of breads, rolls, sweets, treats, etc. is forbidden on a 30 day round.  This recipe is to be used during Food Freedom phases ONLY. 

WARNING *** WARNING *** WARNING

I have been gluten-free for many, many years.  Finding bread, rolls, etc. is often difficult and disappointing.  Thankfully, the gluten-free craze across the country has expanded the choices and quality over the years.  These items, however, still usually do not fit into a Whole30 Food Freedom Lifestyle.  For me, I really do try to stay within the guidelines of Whole30 at least 90% of the time during Food Freedom.  I'm usually 100% "ingredients wise" while at home, and allow off-plan ingredients only when out of the house. That being said, I really enjoy these buns while off-round and at home.

My plan right now, until I can get prepped, ready and in the mindset for a compliant Round of 30 days is to go 6 days 100% compliance, while allowing SWYPOs and treats on only DAY of the week.

I've made this recipe for many years.  It's adapted from one that I pinned years ago on Pinterest.  This is NOT the original recipe, and as of last check, the original recipe no longer actually exists on the internet, which I would totally have linked here if it was!

My adaptations, to me, improved taste, texture and nutrition. These are a very high-fiber, high-protein bun that is versatile and can be used for breakfast in a breakfast sandwich, lunch with compliant lunchmeat, or dinner with a drippy delicious burger. The ingredients for this recipe couldn't be easier.


I hope that you like it (when you are NOT ON A ROUND...it's a SWYPO) as much as I do.



SWYPO Grain Free Buns

Ingredients: 
1 1/2 Cup Almond Flour/Meal
1 Cup Flax Meal
10 Tbs psyllium husk
4 tsp Baking Powder
2 tsp sea salt
6 egg whites
2 cup boiling water

Directions:

1. Preheat oven to 350 degrees.
2. Mix all dry ingredients to a bowl.
3. Blend in the egg whites using a mixer
4. Add boiling water and keep blending until you have dough.
5. Divide Dough into 8 even pieces. Shape dough into buns, you can make them flat as they do rise a lot)
6. Place the buns on parchment paper lined baking sheet.
7. Bake for 55 minutes.
8. Let cool completely prior to cutting.


NOTE:  You can spray the top with avocado oil spray and sprinkle with seasonings or sesame seeds.

1. 
   

Whole30 Coconut-Crusted Chicken Tenders

In case you were wondering, YES, you DO want an air fryer.

My amazing husband got me an air fryer for Christmas.  Unlike my Instant Pot that totally intimidated me and I was afraid to use for the first week, I could not WAIT to dig into my air fryer.

First thing I made was french fries.  They were yummy.  Second thing....was this...a family favorite recipe pre Whole30.  It uses lots of things that are not compliant.  THANKFULLY, I tested some theories and adjusted to Whole30 Compliant.  Cannot believe this experiment worked so well!  DELICIOUS and EASY CLEANUP!!  Win-win!

Coconut Crusted Chicken Tenders

1 1/2 Lb Boneless, Skinless Chicken Breast - sliced into 1/2" strips (or 1 1/2 Lbs of Chicken Tenderloins)

2/3 Cup ArrowRoot Powder

1 tsp paprika

1 tsp salt

2 eggs, beaten

Unsweetened Flake Coconut

Avocado Oil Spray (like Chosen Foods OR Avocado oil in a Mister)

Preheat Oven to 225 degrees (this will be to keep "waiting" tenders warm as you fry in batches).

Prepare two sheet pans - cover with foil, parchment or silicone baking mat.  (One will be used for your precooked tenders, one will be used to keep the cooked ones warmed in the oven). 

Prepare your coating stations - 

1. Arrowroot powder with paprika and salt, mixed together (put in large bowl)

2. Two beaten eggs in shallow dish; 

3. Unsweetened Coconut Flakes in a shallow dish

Preheat your Air Fryer to 400 Degrees.

Pat the chicken tenders dry and add to bowl of Arrowroot powder & Spices.  Mix well until all of the chicken pieces are generously coated with the mixture.  It will be dry an powdery.

Dip pieces into the beaten egg one at a time, then into the coconut flakes. Set on one of the baking trays and continue coating the rest of the chicken pieces. 

When all the pieces are coated, spray with avocado oil spray.  Flip and spray again.  This step helps the coating stick well in the air fryer.

Place 4 or 5 tenders in the basket of your fryer and place in your machine.  Cook for 5 minutes, flip and cook 3-5 minutes more until crispy and the chicken is cooked through.  As you remove from the air fryer, add to the empty baking sheet and place in the warmed oven.  Continue cooking the chicken in batches in the air fryer until done. 

Serve immediately.  I served with raw veggies and Whole30 Dump Ranch.  I also made a mock Chick-Fil-A sauce by mixing 1/2 Cup Whole 30 Mayo, 1/4 Cup Whole30 BBQ Sauce, 2 Tbs yellow Mustard, 1 tsp Lazy Kettle Liquid Smoke and mix well.  It's not QUITE CFA sauce, I'm still playing with this one. 

Note: If you do not have an air fryer, you can pan fry them in about 1" of avocado oil OR you can bake them at this point at 400 degrees - about 20 minutes, flipping halfway through.  Bake until crispy and golden brown and that the chicken reaches an internal temperature of at least 165 degrees.