'Fried' Chicken & Creamed Spinach

Lately, I've been having a mean craving for fried chicken. Of course fried food aren't Whole30 compliant, but oven fried foods are perfectly acceptable! And add a side of creamed spinach makes this dish every bit comforting too!


Fried Chicken

4 boneless skinless chicken thighs
1/2 cup almond meal
1 teaspoon each:

• garlic powder
• onion powder
• ground sage
• thyme leaves
• black pepper 
• salt

1 tablespoon Old Bay Seasoning
Cooking Spray

Pre-heat oven to 375 degrees. Line a baking sheet with foil and spray with cooking oil.

Pat chicken dry with paper towels. Mix garlic powder, onion powder, sage, thyme and black pepper in a separate bowl. Season chicken with the spice mixture. Let marinate for 1 hour.

In a plastic bag, combine almond meal and Old Bay Seasoning. Toss 1 thigh at a time in the almond meal mixture to ensure the chicken is well coated. Transfer chicken to the prepared baking sheet. Lightly spray the tops of the chicken with cooking oil.

Bake chicken for 25-30 minutes until golden brown.

Creamed Spinach
1 lb fresh chopped spinach
2 small shallots chopped
6 mushrooms sliced
1 tablespoon ghee
1/2 cup cashew cream
1/4 teaspoon nutmeg

Saute shallots in ghee until fragrant. Add mushrooms until they release their juices. Add spinach and cook until wilted and most of the liquid in the pan evaporates. Stir in cashew cream and nutmeg. Heat thoroughly before serving.

Gai Gra Prao (Thai Basil Chicken)

Gai Gra Prao is one of those Thai comfort foods I seek when I hit my local noodle shop. And when I make this at home, I pull no less than 4 (non-compliant) sauces to make this. So when I got the craving for the dish, making it Whole30 compliant was going to be a challenge...surprising not! Coconut aminos cover the savory and sweet elements nicely; Red Boat Fish Sauce really makes this version come alive. I bumped up the veggie ratio up since I wouldn't be serving this over rice. It was every good as my original!

gai gra prao (thai basil chicken)

1/2 lb ground chicken or turkey
5 cloves of garlic, chopped
1/4 red onion chopped (sub 1-2 chopped shallots)
1/3 lb Chinese long beans, cut into 1/2" pieces
4 Bok Choy hearts, separated
6-8 cremini mushrooms
handful of thai basil leaves, torn
1-2 jalapeno pepper sliced (seeded if you want the dish less spicy)
1/4 teaspoon white pepper
1 tablespoon fish sauce
1 tablespoon coconut aminos
2 teaspoons tapioca (or arrowroot) starch (optional)*
water
oil

Pre-heat pan over high heat (I use a cast iron pan). When the pan is smoking, turn the pan down to medium-high heat.

Add long beans and scorch slightly, add oil and continue to stir-fry the beans. Add onions and stir fry until translucent. Add bok choy and mushrooms and stir until they begin to release their juices. Remove vegetables from pan.

Add more oil (if needed) to the pan. Add chicken and cook until no longer pink. Add white pepper garlic and stir until fragrant. Add reserved vegetables, toss well. Add fish sauce and coconut aminos.

To finish the dish, add basil and jalapenos.

*If you want to make a sauce:
Mix tapioca starch with equal amount of water. Stir until uniform and add to the chicken and veggies.

Whole30 Moussaka

Moussaka, the quintessential Greek eggplant casserole. It's not something I make everyday, but thought it would make a great Whole30 dish for dinner. Layers of eggplant, zucchini, spiced meat sauce and topped with a bechamel. Oh wait a second...Whole30...NO DAIRY! DOH!

Now I *could* make it without the creamy luscious topping but then it would be missing something. My only hope was to make some cashew cream and top the veggie and meat sauce layers. Sounds like a plan...right? Well, wait. The Whole30 community would say that could be considered SWYPO (Sex With Your Pants On). Basically recreating bad foods with Whole30 compliant ingredients (a good example: making pizza with a cauliflower crust, veggies and nut cheeses).

I waivered back and forth on whether to make Moussaka with the cashew cream or not. And I decided that there are way worse things I could recreate (apparently there's some magic egg, date and coconut cream concoction that makes the best coffee creamer ever?!?) This delicious cashew cream (that I would use on other things like pasta for an awesome dairy free Alfredo sauce) really isn't so bad.

We're enjoying it. I hope you do too!

moussaka

Prepare the Vegetables
3 small eggplants
2-3 medium zucchini
salt
olive oil

Preheat oven to 400 degrees.

Slice eggplant into 1/2" rounds; zucchini into 1/2" planks. Lay the vegetables on a parchment lined cookie sheet and sprinkle salt on the vegetables. Set aside for 30 minutes.

After 30 minutes, there will be moisture drawn to the surface. Using a paper towel, remove the moisture.

Drizzle olive oil over the vegetables and massage it into the flesh. Place the prepared vegetables into the oven and roast for 30-40minutes, until the tops are slightly browned. Remove from oven and cool. Set aside.

Prepare the Meat Sauce
I make this in a crock-pot the night before I plan to make this.

In a crock-pot place the ALL of the following ingredients:

10 oz ground beef
1/2 red onion chopped
4 cloves garlic finely chopped
8 mushrooms finely chopped
1/2 teaspoon cinnamon
1/4 teaspoon nutmeg
1/2 teaspoon dried thyme
1/2 teaspoon dried rosemary
1/2 teaspoon dried oregano
3 oz tomato paste
15 oz can tomato sauce
1 cup of water

Mix ingredients thoroughly. Turn on the crock-pot on low and cook mixture overnight. In the morning stir the sauce and check for thickness. The sauce should not be watery! If it is, turn it up to high. Once the sauce starts bubbling, remove the lid and reduce the sauce until it is thick. Set aside

Prepare the Cashew Cream (if using)
1 cup raw cashews
1/2 cup water, plus more for soaking cashews
1 tablespoon nutritional yeast
1/2 teaspoon salt

Soak cashews in cold water (cover cashews) for 4hrs or overnight. Drain cashews and place them in a high-speed blender with 1/2 cup cold water, yeast and salt. Blend until smooth. Set aside.

Assembly
In a well-greased 8x8 baking dish, layer eggplant, meat sauce, zucchini, ending with meat sauce top. Be sure to leave enough room in the dish for the cashew cream. Pour the cashew cream over the meat sauce.

Cover dish and bake in a pre-heated 350 degree oven for 30-45 minutes. Allow the Moussaka rest for 15 minutes before serving.

Whole30 Garlic & Herb Pork Spareribs

Nothing says summer like slow cooked ribs on the barbecue, but who has the time to set up the grill, feed the fire, and tend to them all afternoon? I know I don't! I'm also not a big fan of traditional barbecue rubs and sauces. This recipe is based on my pork roast recipes. Garlic and herbs - simple flavors to compliment the natural sweetness of pork. And while you can cook these on the grill to get that outdoorsy chargrilled flavor, I think these are great compromise.


garlic & herb pork spareribs

1 slab of baby back ribs - split in half to fit a cast iron pan
6-8 cloves of garlic peeled and coarsely chopped
2 large sprigs of rosemary
8-10 sprigs of thyme
3-4 sprigs of oregano
salt & pepper
olive oil

Preheat oven to 375 degrees.

Rub olive oil on the ribs. Liberally, sprinkle salt and pepper on the ribs. Toss garlic and herbs together in a bowl and then spread the mixture on the ribs. Massage the ribs with the garlic and herbs. Let the ribs marinate for no less than 4hrs- preferably overnight.

Heat a cast iron pan on high- get the pan scorching hot! Place the ribs in the pan and lower the heat to a medium high. The herbs and garlic will char- that's ok. Brown the meat side down first (approximately 7 mins). Flip the ribs to the bone side and continue to brown for another 5 mins.

Cover pan with a tight fitting lid or use heavy duty foil. Place skillet into the oven and roast for 2hours. Let the ribs rest for 15-20 minutes before serving

Add Veggies!
These ribs pair well with a roasted root vegetables. A selection of sweet potatoes, carrots, turnip and leeks were delicious with them. To roast them, prepare the vegetables while the ribs are cooking. After the ribs have been in the oven for 75 mins, take the pan out of the oven, place the vegetables under the ribs, cover the pan and return the oven for the remainder of the cooking time

Whole30 Frittata

Since starting Whole30, I've been much better at having breakfast every morning. Today, I had time to make a delicious frittata that will become my breakfast (snack or lunch) for several days this week. And Packed full of vegetables with just enough meat for additional flavoring, this is frittata is something I will be making even after Whole30.

frittata

4 eggs
2 chicken Italian sausages- diced (Trader Joe's Chicken Italian Sausages are compliant)
1 bag of frozen chopped spinach- defrosted and moisture removed
6-8 cremini mushrooms finely chopped
A few dashes of Tabasco (I used 1/2 teaspoon of Trader Joe's Harissa)
4 tablespoons of coconut cream
salt & pepper
1 tablespoon Whole30 compliant cooking fat

Preheat oven 375 degrees

Heat cooking fat in a pan over medium heat. Add sausage and brown. Add mushrooms and continue to cook until mushrooms release their juices. Add spinach and heat through. Transfer mixture to a bowl. Fold 2 tablespoons of coconut cream into the mixture and allow to cool.

In another bowl, beat eggs with 2 tablespoons of coconut cream and Tabasco. Salt and pepper egg mixture.

Combine egg mixture with meat and vegetables. Mix thoroughly. Pour into a a well greased pie plate. Bake for 25-30 minutes or until the frittata is set. Allow the frittata to rest 15 minutes before serving.

Whole30 Turkey Meatballs with Red Pepper & Tomato Sauce

So I love a good meatball...but am not necessarily the best at making them! When Whole30 came along, I decided to give it a go and try to make some. This recipe literally came out of whatever we had in the fridge that was compliant. In the end, these were some of the most tender and flavorful meatballs I've tasted.

turkey meatballs with red pepper & tomato sauce

turkey meatballs

1pound ground turkey

3-4 tablespoons coconut flour

1 1/2 teaspoons each: 

• garlic powder
• onion powder 
• dried thyme
• dried rosemary 
• dried basil
• salt
• peper

1/2 teaspoon cayenne

2 teaspoons nutritional yeast

2 tablespoons finely chopped Italian flat leaf parsley

1 egg

2-4 tablespoons chicken stock* (make sure it is Whole30 complaint like Pacific)

Whole30 cooking fat of choice (avocado oil, coconut oil, ghee, etc.)

*Pacific Chicken Stock & Bone Stock are compliant; Pacific Chicken Broth is not.

Combine all the ingredients, except water, in a bowl. Use your hands to mix thoroughly. Do not overwork the meat mixture. Add 1 tablespoon of stock and incorporate into the meat mixture. Check the texture it should be light, smooth and feel tender. Continue to add stock until the texture is correct.

In a pan, heat cooking fat over medium heat. Place the meatballs in the pan, making sure it is not over crowded. Brown meatballs in batches. Set aside.

red pepper & tomato sauce

1 medium red bell pepper, seeded and coarsely chopped

3 oz tomato paste

4-6 cloves of garlic peeled

1 oz anchovy filets 

2 tablespoons of extra virgin olive oil

1/2 cup  (or more) chicken stock* (make sure it is Whole30 complaint like Pacific)

salt & pepper to taste

Place all ingredients into a high speed blender and blend until smooth. If the sauce is too thick, add more chicken stock until it is sauce-like.

To assemble:

Add sauce to a pan and add browned meatballs to the pan. Gently heat the sauce and meatballs until the meatballs are fully cooked- about 20 minutes. The meatballs should be lightly coated in the sauce, not immersed in it.

Serve over lightly sautéed zucchini noodles in olive oil and garlic. 

Whole30 Cauliflower Rice

Cauliflower Rice is a staple for all those on Paleo and Whole30. And apparently it's a big food trend because you can get it pre-made at Trader Joe's, Whole Foods, even Costco! This stuff is so easy to make- you can either grate the cauliflower florets on a box grater (large hole) or use a food processor (too much cleaning post pre-prep). Sprinkle the 'rice' with some sea salt and let stand for 15 minutes; drain any excess liquid - do not rinse! Refrigerate the 'rice' in sealed containers until ready to use. It can last up to a week.

Now you can use it to make fried rice...

Or one of my favorites, Cauliflower Rice Salad

cauliflower rice salad

1 small cauliflower head (or 1/2 of a large)
1 jalapeno, seeds removed, finely chopped
1 tablespoon each: chopped cilantro, basil and mint
1 small carrot grated
1 shallot sliced thin
salt for making the rice
zest & juice of 1 lime
2-3 tablespoons fish sauce (make sure it's Whole30 compliant like Red Boat Fish Sauce)

Break down the cauliflower into large florets. Using a box grater, grate the florets into rice. Sprinkle sea salt over the rice and let stand for 15-30 minutes. Squeeze the rice 'grains' and drain any excess liquid. DO NOT RINSE.

Add jalapeno, cilantro, basil, mint, carrot, shallots and carrot to the rice and stir. Fold in lime zest, juice and fish sauce. Refrigerate 30 minutes before serving.

This rice salad goes well with grilled meats or fish. Or you can top it with tomatoes and avocado for a lighter meal.

Whole30 Chia Pudding

Chia puddings are an easy go-to breakfast option. And with Whole30, the best part is you can use fresh homemade cashew milk to bind the pudding. Rich. Satisfying. A great way to start the day!

chia pudding (makes 1 8oz serving)

1 tablespoon chia seeds
1 tablespoon unsweetened coconut
6 raspberries
1/4 teaspoon cacao nibs
1/4 teaspoon toasted almond slivers
Homemade cashew milk


Mix chia seeds, coconut together in an 8oz mason jar (I use a wide-mouth jar- it's the perfect size to 'make 7 take'). Add enough cashew milk to cover the ingredients (to the jar's lower thread line). Gently mix the ingredients, be sure to get all the chia seeds and coconut coated in cashew milk. Add raspberries and cover jar. Refrigerate for 4 hours or overnight.

When you're ready to serve, top the pudding with cacao nibs and almonds.

Whole30 Challenge...wait how did I get here?

In early August, I was talking about how I wanted to do a cleanse and start 'clean eating' to see if I could shed a few pounds - a long overdue trip to Hawaii is scheduled for later this fall. A colleague of mine suggested I do Whole30 with her. We'd kick it off on September 5 after we get back from Labor Day weekend. I said, 'Sure!" really not knowing what I was getting into.

Shortly after agreeing to The Challenge, I bought the book; began researching recipes online and the philosophy behind it. I was so intrigued by what I read that I figured I'd start ramping up. I began drinking 100 oz + 'spa water' a day (I'll blog about it separately) and started to try out a few recipes using Whole30 'compliant' ingredients. This way my body wouldn't be in total shock when it officially started. 

The program seems reasonable: NO grains, sugar, legumes, soy (a legume), and of course NO ALCOHOL! Initially this sounds like a a whole lot of NO FUN, but I can do anything for 30 days right? And while weight loss is not the primary goal for the program (the program suggests you only weigh in at the beginning & end of the 30 days) most people report they lose weight, and more importantly, feel great! I want to not only look great but *feel* great too!

The key to the program will be reading labels (lots of sneaky stuff in our food today), moderation, and choices. This program is designed to reset ourselves. Gain an understanding of what is our relationship to food. And become aware of our triggers to making food choices. I'm looking forward to discovering all this. It is big step in my ongoing journey in self-care.

I've read online and heard from some of my friends who have done / are doing this and similar programs (Paleo, Whole Life Challenge, etc.) that they get into a food rut and find they are bored with food! Really? My colleague says since I like to cook, the program will be easy for me. I can eat all the protein, vegetables, fruit, and nuts? Lobster! Avocados! Watermelon! Cashew Milk! All 'compliant'!?! I can do this! So for the next 30 days, I am taking the challenge to make Whole30 food that is not only 'compliant' but tastes good too. 

Ok Whole30...I'm ready! LET'S DO THIS YO!