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.

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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.

Whole30 Squash-titchio

WHAT!?  LOL!

I know, you're saying, WHAT THE HECK!?  This recipe is meant to represent the greek wonder-food called Pastitchio.  Pastitchio (or pastitsio) is basically Greek Lasagna.  It is a pasta, mixed with meat sauce, covered in a béchamel sauce, baked to perfection and served along side pita and a greek salad. I had a Greek friend whose mom made the  most amazing pastichio.  I would dream about it.  Literally.

Years ago, I made a version of it myself using spaghetti, cream cheese, and meat sauce.  I made it more "upside-down" and called it Spaghetti Pie.  You'd mix the hot pasta with the cream cheese, half and half and spread it on the bottom of the pan, then top with meat sauce and cheese.

I really thought my days of enjoying this dish were behind me.  BOY WAS I WRONG!

Squash-tichio
1 lb Ground Chicken/Beef or Turkey
1 28 oz jar Compliant Spaghetti Sauce (I used Aldi Simply Nature Organic - my regions is compliant)
4 cups cooked Spaghetti Squash threads, DRAINED (I used some leftovers I had from a previous recipe - see note)
4 oz Kite Hill Chive Almond Cream Cheese
1/4 Cup Original Nutpods Creamer

Preheat oven to 350 degrees.

In a large saute pan, brown ground meat and add spaghetti sauce mix well, and turn off the heat.

In a separate bowl, combine cooked, drained spaghetti squash threads, KiteHill Chive Almond Cream Cheese and Nutpods.  Mix until squash is covered well.

Spread squash mixture in the bottom of the deep dish pie pan, or other 2 quart baking dish.  Top with the meat mixture.

Bake for 35-40 minutes, until the sauce is bubbly on the top.

Serve.

Enjoy.

Whole30 Turkey Lunchmeat

One of my most difficult things while trying to continue to follow the Whole30 lifestyle closely when not on round is finding affordable lunchmeat that has no added sugar (or crazy preservatives that make them taste yucky!).  Note, I said affordable.  There are some compliant options out there, but they are expensive, and for a family that used to daily subsist of the convenience of lunchmeat constantly in the fridge, difficult is putting it mildly.

Yes, I know that you can't have sandwiches.  But even just a few slices with your salad, or when no on round a SWYPO bread-like substance, a lunchmeat is key.

I experimented the other day with a boneless turkey breast I purchased at our local grocery store.

It turned out pretty darned good!  And I was able to slice it really thin!  Thanks to my husband who bought us a really cool electric sharpener! :)

Whole30 Turkey Lunchmeat

2 lb Boneless/Skinless Turkey Breast
EVOO - about a Tbs.
Trader Joes 21-Seasoning Salute (Or your favorite compliant seasonings!)

Preheat oven to 450 degrees.

Place turkey breast in a shallow baking dish that allows air to flow around it.

Spread the olive oil over the surface of the turkey breast and sprinkle liberally with your seasonings.

Sear for 15 minutes in the preheated oven.

After 15 minutes, reduce the temperature to 350 degrees.  Cook 18 minutes per pound - or until a thermometer inserted in the thickest part reads at least 165 degrees.

Remove from oven and cover with aluminum foil (or lid, if you placed in a roasting pan that has a lid).

Allow to cool completely before attempting to slice thin.

ENJOY! :)

Whole30 Cauliflower Chowder

It's fall, yawl. Up here in the North, it's dipping to freezing overnight, and we stubborn ones are refusing to turn on the heat until November 1st.  This means warming soup and comfort foods are necessary for heating up from the inside out.

I've been seeing a lot of recipes lately for cauliflower soups...creamy ones, chunky ones, brothy ones. Cauliflower is something we have come to love over the years in our house.  Even my kids love it.  My youngest prefers mashed cauliflower over mashed potatoes.  I'm never one to just follow a recipe as written, I always try to come up with my own flare and my own twist to make it mine.  So, this recipe is a conglomerate of about 9 recipes that I found while doing a deep-dive into Pinterest.

This recipe is benefitted by mis en place - prep all your veggies, etc. before starting.  Once that is done, the recipe itself comes together very quickly.


Whole30 Cauliflower Chowder

8 oz, No Sugar Added Bacon, sliced in small pieces
2 12 oz bags frozen cauliflower, defrosted (avoid ones with added sauce, looking for ONLY cauliflower here!)
2 large stalks celery, one a fine dice, one sliced
1 Medium white onion, half a fine dice, half roughly chopped
3 Cups Chicken Broth (make sure it is compliant!)
2 large carrots, 1/4" dice
2 cloves garlic, minced fine
2 large white or red potatoes, 1/2" dice (see note)
1 Cup Nut Pods original creamer (see note)
Sliced green onions
Salt & Pepper to taste

In one medium saucepan, heat 1 1/2 Cups chicken broth with 1 full package of cauliflower, roughly chopped half onion, and the one sliced celery stalk.  Cover and bring to a boil, reduce heat and cook until the veggies are soft.  Once soft, puree in batches in a blender, OR puree using an immersion blender and set aside.

Meanwhile in a large soup pot (5 quart), place bacon and cook until crispy.  Drain and set aside.  Reserve about 2 TBS of the bacon fat for sauteing the vegetables.

In the same soup pot, after removing bacon and all but 2 Tbs of the bacon fat, sauté the finely diced onion, celery, carrots and garlic over medium low heat.  When the onions are just about translucent, add the potatoes.  Take the cauliflower from the 2nd package and dice into bite-sized pieces.  Add to the soup pot and cook for about 5 minutes.  Add the remaining broth and cover pot.  Bring to a boil and cook until the veggies are softer, but not mushy.

Once the veggies in the soup pot are soft, add the pureed cauliflower/onion/celery to the pot.  Stir well and allow to mix together.  Reduce heat to low and slowly add the 1 Cup Nut Pods.  Stir until combined, and slightly thickened.  Salt & Pepper to taste.

Serve with the reserved bacon and sliced green onions (not pictured, I forgot them! EEEK!)

NOTES:

1.  If you are not following Whole30 - you can use Half & Half or Cream in place of the NutPods.
2.  You may use white sweet potato instead of a white potato in place of the potato.