A special interview with Sarah Fragoso, by Whole9′s own Robin Strathdee

If you’ve spent much time in the Paleosphere, you’ve likely come across at least one arm of the Everyday Paleo empire which includes a wildly popular website and blog; a lifestyle and cookbook; the EP Life Fit fitness community; and the new children’s book Paleo Pals: Jimmy and the Carrot Rocket Ship.

Raising Paleo Kiddos

In Paleo Pals, super heroes Piper, Phoenix and Parker pay a visit to a boy named Jimmy who’s not quite sure how he feels about making the dietary shift.  The super siblings take Jimmy on an adventure – in their carrot-shaped rocket ship – and show him just how delicious real food can be. This book gives parents a tool they can use when transitioning their family to a diet of Good Food, and it captures kids attention with colorful illustrations and kid-centered recipes.

As a mom myself, I love to hear other parents tips’ and tricks for transitioning to, and maintaining, a diet of real food. And, what better mom to sit down with than Sarah?! During our Q&A, I asked what I thought potentially paleo parents would want to know. Here’s what Sarah had to say:

Robin: You’ve successfully transitioned a houseful of boys, of various ages, to the paleo lifestyle.  What would you consider the keys to your success?

Sarah: By making the transition FUN!  Try to focus on the positive, rather than making it obvious that you are taking away some familiar foods.  I encouraged my kids to help me in the kitchen, brought them with me to the farmer’s markets and grocery stores, and let them help me pick out paleo meals that we would make throughout the week.  We talked honestly about how eating paleo foods would help us all feel better and answered questions that would come up along the way.  I think modeling a positive attitude and as parents making healthy lifestyle choices that your kids can see is imperative in having a successful transition to living a paleo lifestyle.  Finally, getting rid of all the food that caused food battles was huge. My kids can pick whatever they want to eat in our house because they only have good choices. When children can choose what they want, there is no struggle – and that’s so empowering for both parents and kiddos!

Robin: How did you work to incorporate those principles into your new book, Paleo Pals?

Sarah: In Paleo Pals the superheroes take a little boy named Jimmy on a journey, showing him where real food comes from, how eating paleo can make you feel great, and how Jimmy can help prepare delicious food and be a big help to his parents!  I tried to not be too serious while getting kids excited about living a healthier lifestyle.  In reality, kids just want to have fun and play (and that’s how they learn), so the point of the story was so simply provide a fun outlet for little ones to relate to. Most literature out there for kids and nutrition is based on the food pyramid, so my hope was that kids already eating paleo would have a book that they could relate to – and for kids starting to eat paleo, they would have a reason to feel connected and excited about the changes their family might be making.

Frequently Asked Kiddo Questions

We have a lot of first (and second, and third) time Whole30‘ers who would like to involve their entire family in the switch to paleo, but they generally have a few concerns.  How would you answer these common questions from potentially paleo parents:

Robin: My kid loves pb & j sandwiches and hates vegetables. How can I be sure they’re getting enough to eat if I take away their staple foods?

Sarah: Your kid loves sandwiches and hates vegetables simply because he or she hasn’t had the opportunity to try anything different!  As parents we get so wrapped in how much our kids are eating that we forget the importance of WHAT they are eating.  When you clear out the house of gut irritating grains, dairy and legumes, your child is sure to get more nutrition gram for gram from the paleo foods he or she does like to eat!  Robb Wolf has a great article about nutrient density of paleo foods as compared to neolithic foods. If your child eats a plate of chicken, sweet potatoes roasted in coconut oil, and some broccoli or kale chips, he or she is getting way more nutrients, and will be able to better absorb those nutrients than if he or she ate a bowl of fortified sugary cereal that irritates the gut lining and inhibits nutrient absorption.

Robin: And what do I do when they throw a fit and refuse to eat what I cook?

Sarah: When your kids throw a fit and refuse to eat what you cook, IGNORE IT!!  Kids will not starve themselves. If you try to make it fun, ask your kids to get involved, focus less on the foods you are taking away and focus more on other aspects of life, you will be successful – it just doesn’t always happen overnight.  Kids, especially younger ones, are easily distracted.  Plan a fun activity to do together after dinner and keep that the focus of conversation. Sit down to dinner and do not comment on how much OR how little your child eats. The less you pay attention, the more normal your new routine will become.

Your kids WILL eat, I promise, but it’s super important to be consistent.  Do not give in to temper tantrums over food! Kids are smart – and every time you cave, this reinforces their behavior. They’ll keep up the whining because they know it works! Have only healthy foods in your house and for snacks, let them choose what they want. To this day I am amazed when I see my kids chowing down on carrots, jicama, guacamole, and beef jerky or taking big bites of cabbage and chicken.  Kids will eat real food if we are patient, consistent, and let things unravel naturally.

Robin: Just for the fun of it, could you tell us a story of a “food tantrum” one of your kids has had? 

Sarah: I’m going to be honest, my kids have never had a full blown tantrum over food POST-paleo.  Since we started paleo, I have let my kids make their own choices outside of our house, and the baby (who is now 4) has grown up eating paleo. (He has known to ask since he could talk, “Does this have gluten in it?”)  My kids used to choose the non-paleo items outside of our home, but now, for the most part stay away from the foods that they know are not good for us.  Not to say that we never have treats or go out for ice cream… but they all know to make sure whatever we eat when eating out does not have gluten and they ask for what they need and what they know makes them feel good.

My kids USED to throw more tantrums when we were not eating paleo because they would beg for ice cream when we had it in the house and would freak out when I wouldn’t let them have more of it. Now that we no longer have those food options, the tantrums over food have stopped.

Robin: What about school – how do you and your (older) kids address the differences between their school lunches and what other kids bring/what the cafeteria serves?  Do/did your kids ever struggle with feeling like the odd ones out? How do you handle the treats and food-based rewards (like candy) that come into the kids’ classrooms – do you discuss that before hand with the teacher or are your kids free to choose whether they have them or not?

Sarah: My oldest who is 16 wrote an amazing blog post about his own personal experience which you can read here.  With Jaden, my 8 year old, he packs his lunch in a cool Planet Box lunch box and he is proud of what he brings to school. In fact, he often tells me that his friends always want to try his “exotic” lunches.

Teach your children to be confident in who they are and not ashamed of the choices that they make. We do not want to raise kids who are neurotic about food, so I trust my kids to make their own choices about what they eat outside of my house just like I trust them to make other decisions. When we give our kids the confidence and ability to make their own decisions based on what we teach them at home, you’ll be amazed at the end result.  It might not happen overnight but kids, if we let them be, are naturally in tune with their bodies and will honor what does and does not feel good!  Today, the majority of the time, my kids say no to foods that give them tummy aches or that make them cranky. Jaden’s teacher this year told me how amazed she was at Jaden’s ability to evaluate what’s offered to him and decide if he wants to eat it or not.

Robin: For those parents hoping to transition older kids, how would you explain the reasoning for the switch to paleo?

Sarah: For older kids, I would be honest with them about why you are switching to paleo.  Kids are smart and they pay attention.  My kids were able to visibly notice that mom and dad were getting healthier, that mom was able to be more active, was more cheerful, no longer sick, and full of energy – and that sort of thing is contagious!  Approach this journey with joy and your kids will follow suit no matter what the age.  So much of making a successful positive change has to do with attitude and how you approach the transition.

Eating healthier is a good thing, so explain it in such a way that sheds light on all the wonderful things that you will be accomplishing together as a family. Make the focus more on overall lifestyle and not just food.  Start being more active together, exercise together, take walks, start a new hobby as a family, go hiking, watch less TV; all positive changes that create good memories and promote family bonding and make it less about “no more pasta!”

Robin: We know that making the switch to paleo is easier (and easier to maintain) if the entire family is on board.  What are some of the ways you suggest getting the entire family involved in the process?

Sarah: Focus on yourself if no one else is interested, and do not nag.  Once your significant other sees you becoming healthier, he or she will usually want to get involved too.  Suggest to the family that you want to do this thing together, but be positive about it. Create a family challenge – 30 days of eating paleo – and take a fun trip at the end of those 30 days to celebrate and plan for the next 30. Chronicle your journey together and make it a family project rather than something you all HAVE to do. Giving kids responsibilities makes them feel needed and important, so designate older kids jobs such as planning dinner one night a week or setting the table, helping to clean up, or cooking- and praise them for helping and let them know how much their help is appreciated!

Make Your Kids Paleo Pals

Thanks so much to Sarah for taking time out of her incredibly busy schedule to share her passion with us and for her commitment to furthering the idea of a real food diet within the context of a busy family.

For more from Sarah, check out the blog that started it all: EverydayPaleo.com.  If you’ve got kids in your life (or just like reading books with great pictures), you can preview and purchase Paleo Pals on Amazon.com. You can also look forward to the Everyday Paleo Family Cookbook , due out in July!

Last summer, we introduced you to the awesomeness that is The Pure Wraps – a Whole30 Approved, 100% coconut sandwich wrap alternative.  As a much delayed follow-up, we’re going to share our Asian chicken salad recipe with you, and talk a little more about how to use and store your coconut wraps for future consumption.  First, the recipe.

Steal This Meal: Asian-ish Chicken Salad Wrap

Serves 2-4

Ingredients:

• 1-1/2 lb. chicken breast, cleaned and pounded thin
• 2 Tbsp coconut oil (or your choice of cooking fat)
• 1/4 cup homemade mayo (or add to taste)
• 1 bunch scallions, chopped fine
• 3-4 celery sticks, diced into small cubes
• 1 can mandarin oranges*, diced into cubes
• 1/4 cup slivered almonds
• 2 Tbsp fresh mint leaves, chopped fine
• 2 Tbsp lemon juice
• salt and pepper to taste
• 4 Pure Wraps from Improv’eat

*You can find mandarin oranges in 100% orange juice or pear juice at your local health food market.  Avoid anything in light syrup!

Directions:

• Add coconut oil to your pan, and cook chicken thoroughly.  Allow chicken to cool, dice into small-ish chunks.
• Mix chicken with homemade mayo, stir until evenly coated.
• Add scallions, celery, oranges, almonds, mint leaves and lemon juice.  Mix.
• Add salt and pepper to taste.
• Spread chicken in The Pure Wraps.  Roll, cut in half and serve

More About The Pure Wrap

The Pure Wraps will keep remarkably well at room temperature for months at a time (unopened), so don’t be afraid to stock up.  Founder Todd Fitts says there is no need to refrigerate, unless it’s above 80 degrees or so at home.  If you do refrigerate, they’ll get a little stiff in the cold.  Just take them out and let them warm up a little before using – they’ll regain their flexibility quickly.

Note, if they get hot, they may “sweat” a little oil.  This is totally normal – the Himalayan salt in the wraps pulls moisture in from the outside.  He also mentioned you don’t even have to reseal the package once you open them – they won’t dry out, crack or tear at room temperature.  (Although in our house, the package of four doesn’t last more than a day.)  The only caveat – they don’t freeze well, and one reader mentioned they also don’t heat well, so don’t try toasting them!  Todd agrees, saying, “We don’t suggest heating the wraps, as this kills the living enzymes we worked hard to preserve. If needed, I suggest heating your ingredients, then putting them in The Pure Wraps.”

What’s Next for Improv’eat

Todd let us in on some top-secret products in development, all designed around creating a better tortilla substitute.  They’re planning on using organic herbs and flavors to create new versions of The Pure Wraps – but that’s all we can say about that!  Todd did have this to add:  “We want our flavors to be a blend, not the main taste of your meal.  The Pure Wraps are a tortilla or bread alternative – and the flavor shouldn’t overpower what’s inside them.”

Stay tuned for new and exciting stuff from Improv’eat, and visit their web site to order your package of The Pure Wraps.  Now go wrap something (and feel free to share your creations using The Pure Wraps in comments).

The fabulous Melissa Joulwan, Whole9 Envoy Extraordinaire, author of The Clothes Make the Girl and  Pop Candy trading card vixen, has ventured once again into the bright lights of stardom.  Her new cookbook, Well Fed,  features more than 115 mouth-watering recipes from every corner of the world.  But Well Fed is more than just a cookbook – it’s the definitive resource for every Paleo chef (and aspiring chef).

In Well Fed, you will find all the practical details you’ll need to jump headfirst into a Good Food lifestyle, including a sample shopping list and step-by-step instructions for planning and cooking your meals.  (And the foreword is practically Paleo-Pulitzer prize-worthy. Yes, it’s worth the price of admission all by itself. No, we’re not biased.)  Finally, this book is gorgeous.  Coffee-table-worthy, don’t you dare spill chimmichurri on it, leave it out on the counter for all to see gorgeous. 

Want some more details?  We’ve been following the creation of Well Fed from Day One, so we can absolutely give you details.

Getting Down to Basics

Well Fed includes a comprehensive “No List” that quickly details which ingredients you’ll not find inside – and why. But that list is quickly followed by an expansive “Yes List”, which gives a great visual representation of all of the foods you will be eating during your healthy eating transformation.  This simple, detailed “Yes List” quickly and effectively takes the focus off of what you won’t be eating, and gets you excited about all of the new and delicious foods you’ll soon be featuring on your plate.

But knowing what to eat is only the first step in the process.  Knowing how to eat, in a way that fits your busy life, kitchen experience and culinary skills, is another matter altogether.  But don’t worry – Well Fed’s got you covered! Thanks to Joulwan’s expert kitchen management skills and the detail she’s included in this cookbook/handbook,  you’ll no longer find yourself stuck in Good Food Jail, chained to your stove (and dishwasher) to ensure you’re well fed.  She shows you, step-by-step, exactly how to properly prepare enough food for the week – without turning your kitchen into the set of I Love Lucy.

And finally, this cookbook, and the delicious meals contained within its pages is food that you (or we, or anyone) can actually cook.  No French, $3,000 kitchen appliance or dictionary of cooking terms required.  (We know that’s a standard line when it comes to cookbooks, but this it’s true – we swear on Julia Childs.)  The recipes in Well Fed will make you appear as a culinary genius to your Doubting Paleo family and friends – just remember to hide the cookbook-evidence. (You know, smoke and mirrors and such).

Around The World In Whole30 Days

Once you own a copy of Well Fed, you officially lose all right to complain about “boring” food.  Joulwan’s recipes will take you around the world without the cost of airfare or the smell of sweaty strangers on a bus. Sri Lankan curry sauce, Czech meatballs, Scotch eggs – oh the places you’ll go! Cook your way from the Far East to the East Coast, stopping everywhere of culinary importance along the way, without compromising the standards you’ve worked hard to define in your diet.

And the best part – these recipes will take you all the way through your Whole30 – and back.  Well Fed details enough 100% Whole30-approved recipe creations to provide you with enough breakfasts, lunches and dinners to last the duration of your program – with a few “repeats” thrown in for your favorite meals. (Seriously, there’s only ONE recipe in Well Fed that’s not Whole30 approved.  Just one!  And it’s so amazingly delicious, we couldn’t fault her for giving it to you.)

Family Ties

As if the great resources and Whole30-approved recipes weren’t enough to sell you, here’s what we love most about Well Fed: Joulwan’s family stories.  Scattered throughout the book, her tales of cooking with her parents, learning from her Dad and creating new dishes together shines a bright and poignant light on what food really means to us.

A common theme around here (the Whole9 community) is the social, familial and cultural value of food. For most of us, food is a connecting point, a medium through which our lives touch and overlap the lives of those around us. The smells and tastes of the foods around us are inexorably linked to the memories we’ve created and the traditions we’ve built.  Joulwan beautifully and poignantly illustrates how you can take the rich heritage that food has given your family, the food that feeds your soul, and make it applicable to the new way you have chosen to feed your body.

Get Well Fed!

Thanks to the fabulous Melissa Joulwan, there is absolutely no reason for you to ever complain that Paleo food is boring again – and not to buy your own copy of Well Fed (and several to give away as gifts).  This more-than-a-cookbook book has the potential to revolutionize your food-life, is Whole9/Whole30 endorsed and probably also has superpowers. (But we can’t vouch for that…officially.)

Bon appétit, friends!

Melissa Joulwan’s Well Fed can be purchased in print or e-book format through The Clothes Make the Girl storefront.  You can also download a free PDF sampler with kitchen tips and sample recipes.

In preparation for U.S. Thanksgiving, we’re republishing last year’s fabulous Whole30-approved Thanksgiving-inspired Steal This Meal submissions.  A little background about these dishes, however.

First, we aren’t encouraging anyone to do a Whole30 program during the holidays.  (And Melissa has an article coming out in the November/December edition of Paleo Magazine explaining the three reasons why taking on a Paleo challenge during the holiday season may not be a healthy undertaking.)  However, all of these dishes are Whole30 compliant, because (a) everything in our Steal This Meal series meets those standards, (b) this is a good opportunity to show your family and friends that your dietary choices are both satisfying and delicious and delicious, (c) we wanted to provide an alternative for for those of you who simply cannot eat conventional flour, dairy or other ingredients in “traditional” Thanksgiving dishes.

Finally, let’s get this out of the way right now.  You know we wouldn’t normally promote “Paleo-ifying” a poor food choice (like bread-laden stuffing or sugar-drenched cranberry sauce).  But in the once-a-year case of a family-centric, culturally significant holiday like Thanksgiving, we believe it’s okay to recreate a dish that is reminiscent of what we used to eat.  Recreating a Whole30-friendly stuffing for an annual family dinner is not the same thing as justifying your “healthy” Paleo pancakes every morning for breakfast!  (But you already knew that.)

One last note :  These recipes aren’t designed to taste just like the original.  That would be impossible, and disappointing for your guests.  Instead, we encourage you to present these Whole30 dishes as alternatives – traditional Thanksgiving fare with a twist.

Steal This Meal:  Whole9 Thanksgiving “Stuffing”

This dish serves 8-10.  We’ve used extra-lean ground beef and soaked walnuts, along with traditional spices and herbs, to give this “stuffing” the same feel and flavor as the original bread-based dish.  Note, the extra-lean ground beef is the key – buy the leanest available.  This will keep the stuffing from tasting too much like, well… ground beef, as much of the beef flavor is carried in the fat.  This is best right out of the oven, and it smells just like the dish Dallas’ Mum makes.  We thought it delicious, and the perfect accompaniment to turkey.

Ingredients:

• 1 pound extra-lean ground beef (we used the 95% lean, organic, grass-fed beef from Whole Foods)
• 2 cups walnut pieces, very finely chopped/ground and soaked overnight (rinse several times before using)
• 1 medium sweet onion, diced
• 4 stalks of celery, diced
• 1 apple, cored and finely diced (we used a Minnesota Honeycrisp)
• Several springs of fresh rosemary, sage, thyme, and marjoram (poultry mix), finely chopped
• ½ tsp garlic powder
• ½ tsp sea salt

Directions:

• Preheat the oven to 375 degrees. Chop all the veggies, the apple, and herbs.
• Saute the beef and celery for 3-4 minutes on medium heat, making sure that the beef gets broken up into really small pieces as it cooks.  (Big chunks are not very stuffing-like!)  We used a big saucepan for this, as we didn’t want the contents to overflow once everything was mixed.
• Add the onion and apple, and cook for another 2-3 minutes.
• Add the herbs, garlic powder, walnuts, and salt, and mix thoroughly. The beef should NOT be totally cooked at this point – there should still be some pink.
• Pull everything out of the pan, and dump it into a 9×13 baking pan (or two 6×9 pans), and bake uncovered at 375 for 30 minutes.  Serve hot from the oven.

We couldn't believe how much this looked - and smelled - like real stuffing!

Steal This Meal: Whole9 Thanksgiving Cranberry Sauce

Serves 8-10.  While we normally don’t recommend using fruit juice or dried fruit as a substitute for sugar, some added sweetness was necessary to offset the serious tartness of the fresh cranberries.  We’re okay with figs and apple juice as a sub for sugar in a special occasion dish like this.  However, make sure your guests know that our more traditional sauce is still pretty tart in flavor!  The flavors do meld with time, and this sauce tastes even better the second day – which means you can make it ahead of time and store it in the fridge.  This was so amazingly good, we put it on everything this week – eggs, baked Alaskan cod, even our burgers.

Ingredients:

• 2 – 12 oz bags of fresh (not frozen) cranberries
• 1 cup of 100% pure apple juice (no added sugars)
• 1 large navel orange, washed
• 10 dried black mission figs, very finely chopped (make sure you cut the stems off)
• A dash or two of each: nutmeg, allspice, ground cloves

Directions:

• Place the cranberries, apple juice, figs, spices, and ½ cup of water into a covered saucepan on medium heat.
• Bring the mixture to a low boil for 10 minutes (until the cranberries “pop”), and turn down to low heat. Simmer (still covered) for 15-20 minutes, stirring occasionally.
• Squeeze the juice from the orange into the sauce, and finely grate the orange zest (use the whole orange peel!) into the saucepan.
• Keep on low heat (simmer) for another 15 minutes. Store in airtight container in fridge until ready to use.  Serve cold for the best flavor.

Delicious and pretty on your plate, our cranberry sauce is sure to be a hit!

Slow Cooker Turkey Breast

Submitted by Kathleen Dusebout

Whole9 Note:  There are a million turkey recipes out there, but we liked this one because it’s perfect for a smaller gathering, and it won’t tie up your oven for the whole day, which means you aren’t juggling the main course, vegetable side dishes and desserts in and out of one appliance.

Ingredients:

• 1 bone-in turkey breast (can do two if you have a large slow cooker-  just double the seasoning ingredients)
• 1 tsp. paprika
• 1 tsp. garlic powder
• 1 Tbs. dried parsley

Directions:

Place turkey breast(s) in crock pot.  Sprinkle on the paprika; this will give it a nice, golden color.  Then sprinkle on the garlic powder and parsley.  Cook on LOW for 8 hours.  If you are making two turkey breasts so you have plenty of leftovers, cook on LOW for 9-10 hours.  (Note, there is no liquid added to the recipe – although some water will accumulate in the bottom of your cooker.)  Place turkey breast(s) on cutting board and immediately cover tightly with foil for 15 minutes.  Slice and serve!

Slow cooker turkey breast

Warm Spinach, Prosciutto, & Pistachio Salad

Submitted by Amanda Langowski

Amanda’s Note:  both are family favorites, and the best part is they are super simple!  This is especially nice when you have a million other things to worry about on Turkey day.

Ingredients:

• 16 ounces fresh baby spinach
• 2 garlic cloves, minced
• 3 ounces sliced prosciutto, chopped into little squares (1/2 inch)
• 1/2 cup shelled & salted pistachios
• 1 to 2 tablespoons olive or coconut oil
• 1 lemon

Directions:

Add the olive oil to a pan on medium-high heat. Once it is warm, thrown in the garlic and saute until it gets a little bit soft.  Add the prosciutto, cook until it’s crispy. Turn the pan’s temperature to low. Add the spinach a bit at a time; as it starts to wilt, add another handful, turning and mixing often. You want the spinach lightly wilted, not completely cooked down. Once wilted, take it out of the pan, place in a serving bowl and squirt with lemon.

Roasted Brussels Sprouts, Squash, and Cranberries

by Ruth Sakya

Ruth’s Note:  This recipe represents so much of who I’ve become – not only a change in the ingredients, but how I respect and treat the food.  It features two veggies I used to avoid like the plague:  Brussels sprouts and squash.  I now think squash is sweet…when did this happen?

Ingredients:

• 1 butternut squash
• 1 pound fresh Brussels sprouts
• 1-1/2 cups fresh cranberries
• 2/3 to 1 cup duck fat (melted), or other appropriate fat of your choice
• 1/2 tsp kosher salt

Directions:

Preheat oven to 450 degrees F.   Remove skin, membrane, and seeds (reserve for future use) from squash.  Cut squash into cubes.  Trim and halve Brussels sprouts. Combine squash, sprouts, and cranberries in a large baking dish (or split into two if you don’t have a really large pan).  Sprinkle salt on top and then add duck fat.  Stir to combine. Place baking dish in the oven for 25 minutes or until the veggies are beginning to brown, stirring once or twice.  Reduce heat to 350 degrees F and cook another 25-30 minutes until the veggies (especially the brussels sprouts) are cooked to desired tenderness.  Serve warm and enjoy!

Roasted Brussels sprouts, squash and cranberries

Squash and sweet potato bake

Submitted by Amber Daniels (http://mountainstrength.com)

Amber’s Note:  Try to keep your relatives away when it comes out of the oven, this stuff is hot out of the oven, but it smells good !  Other recipes like this call for brown sugar, but really, that’s ridiculous. There’s so much sugar in the squash and sweet potato that it’s just not necessary.

Ingredients:

• 1 tsp of cinnamon
• 1/2 tsp nutmeg
• 1/4 c coconut oil (melted)
• 1 large (around 1lb size) sweet potato
• 1 small (around 1-1.5 lb size) acorn, butternut or other favorite squash.

Directions:

Preheat the oven to 375 F.  Coat the bottom of a 10×10 dish with some of the coconut oil.  Peel and cube the sweet potato.  Peel, halve, clean and cube the squash.  Place both in the dish and pour the rest of the coconut oil over the squash. Sprinkle the cinnamon and nutmeg over the top, mix it all up, and cover it with foil.  Bake for 35 minutes, stirring occasionally.

Roasted Beets and Pistachio Butter

Submitted by Amanda Langowski

Amanda’s Note:  Can you tell we love pistachios!?  We just make huge batches and have them as a side dish with pretty much anything.  These are great leftover, so don’t be afraid of having too much.

Ingredients:

• 4 large beets – red, golden, or both.  (1-2 beets per person)
• 1/2 cup shelled & salted pistachios
• Extra-virgin olive oil
• Salt & pepper

Directions:

Heat the oven to 375 F and arrange a rack in the middle. Rinse and scrub the beets, cutting off any leaves or little roots.  Rub them with 1 to 2 tablespoons of olive oil, place them in a pan and cover with aluminum foil.  Roast until tender and you can easily pierce with a knife; this will take about 1 hour. Remove from the oven and let cool.

While they are cooling, make your pistachio butter.  Using a food processor, add 1/2 cup pistachios and pulse until they are finely ground.   Then drizzle in olive oil – start with 1 tablespoon.  Alternate adding 1 tsp water and 1 tsp olive oil until you get a really creamy texture, much like a very soft butter.  If it gets too thin for your liking add in some more ground pistachios.  (Note, I sometimes double the “butter” recipe, because it goes so quick!)

Once the beets are cool, remove the skins – they should come right off.  Slice the beets in chunks, and sprinkle with a little bit of olive oil to make them glossy.  Salt and pepper to taste.  Serve the beets with the pistachio butter for dipping or spreading.   One last note – you could make the beets the day before and let them chill in the fridge.  Just take them out and warm them up a bit before serving and dressing.

Coconutty Butternut Squash

Submitted by Lisa Glenn

Lisa’s Note:   We’ve already had thanksgiving here in Canada and I must say I felt like death afterward.  I’m excited to see how everyone does with your Whole30 Thanksgiving!  Here is a recipe for a dish I had at a client’s house this past weekend. It was delicious – almost felt like a “cheat”!

Ingredients:

• 1 Large butternut squash
• 1 Can coconut milk
• 2-3 cups chicken broth (“Imagine” brand from Whole Foods is Whole30 approved – other brands, read your labels!)
• Dash of salt and pepper
• 1 teaspoon cinnamon

Directions:

Peel and cut the butternut squash into cubes.  Add 2 cups of chicken broth, bring to a boil, simmer until fork tender.  Drain off 1 cup of the broth and add in coconut milk (about half of a cup; more if needed).  Add a dash of salt and pepper and a teaspoon of cinnamon.  Blend in a blender or with a hand mixer – the texture should resemble mashed potatoes.    Serve warm, with a sprinkle of cinnamon on top.

Root Vegetables with Cinnamon Walnuts

by Maria Fisher

Whole9 Note: This is one of our favorite vegetable submissions, sure to please even the pickiest Thanksgiving guest.

Ingredients:

• 3 lbs assorted root vegetables, peeled and diced
• 1 c apple cider (no added sugar)
• 3 tblsp coconut butter, melted
• 1/2 tsp salt
• 1/4 tsp freshly ground pepper
• 1/8 tsp ground cinnamon

Directions:

Preheat oven to 400 degrees.  Mix together cider, 2 tblsp coconut butter, salt and pepper in a 9×13-inch baking pan.  Add root vegetables, mixing until coated.  Cover with foil.  Bake 20 minutes, uncover and stir vegetables. Leave uncovered and continue cooking, stirring every 20 minutes until the vegetables are tender – about 1 hour more.

While the vegetables are cooking, place walnuts in a cast iron skillet and cook over low heat, stirring frequently to avoid scorching walnuts.  Remove from heat and add coconut butter, cinnamon and, if desired, a pinch of salt.  Stir until walnuts are coated.  Spread on a plate or cookie sheet to allow walnuts to cool slightly.  When vegetables are finished, transfer to serving dish and sprinkle with the cinnamon walnuts.

Apple “Pumpkin” Pie

by Pamela Barlett

Pamela’s Note:  This recipe uses the natural sweetness of the apples and yams to let you have a traditional pumpkin pie without the sugar.

Ingredients – Crust:

• 1/2 cup coconut flour
• 1/2 cup almond flour
• 2 eggs
• 1/4 cup coconut oil
• 1/4 tsp salt

Ingredients – Pie Filling:

• 2 to 3 Apples (We recommend Honeycrisp, since they are on the slightly sweeter side)
• 1 3/4 cup steamed and pureed yam/sweet potato
• 1 tsp cinnamon
• 1/2 tsp ginger
• 1/4 nutmeg
• 2 beaten eggs
• 3/4 cup coconut milk

Directions:

For the crust:  Throughly mix all ingredients together except for the coconut flour. Add the coconut flour in and mix well to form dough. Knead dough for ~1 minute.  Roll dough out between sheets of wax paper until it’s big enough to fit the pie dish. In my experience transferring the pie crust usually results in it falling apart to some extent, so just plan on patching it up a little bit once you’ve transferred it.

For the filling:  Thinly slice, peel and core apples. Coat with cinnamon and stir. Set aside.  In a separate bowl, combine yam, cinnamon, ginger, and nutmeg.  Beat in eggs gently until just combined. Slowly add coconut milk until combined.

Layer apple slices and pumpkin filling in the pie dish. Bake in a 375 oven for 50 minutes or until a knife inserted in the center comes out clean.

Cranberry Waldorf Salad

Submitted by Melissa Joulwan, The Clothes Make the Girl

Meliss’s Note: My mom has been making this Cranberry Waldorf Salad for as long as I can remember.   The original called for 1/2 cup white sugar, a bag of miniature marshmallows, and a whole container of Cool-Whip!  So I put on my Whole30 hat, replaced the Cool-Whip with coconut milk, made dried apricots stand in for the white sugar, and eliminated the marshmallows altogether.  The best part – it tastes as good as I remembered! I’m thrilled that this taste of tradition can be on our table this year.

Ingredients:

• 1 bag fresh (whole) cranberries
• 16 dried apricots
• 1 lb. seedless grapes, cut in half
• 2 apples, cut into bite-sized pieces
• 1 can full-fat coconut milk
• 1/2 cup pecan halves
• 1 teaspoon vanilla extract

Directions:

This salad works best if you do the prep, then let it sit overnight. Put your mixing bowl and beater in the freezer, and place the can of coconut milk in the refrigerator. Wash the cranberries. Place them in the food processor with the dried apricots and grind them until the mixture has the consistency of relish. In a large bowl, toss the cranberries with the cut apples and grapes. Cover tightly and place in the refrigerator so they can get to know each other. Forget about them until the next day.

On Thanksgiving morning when you’re ready to assemble the salad, put the can of coconut milk in the freezer for 10 minutes while you chop the pecans.Take the bowl and beater out of the freezer, pour the chilled coconut milk into the bowl, add the vanilla extract, and beat the mixture on the highest speed of your mixer until it looks like whipped cream. This takes about 5-7 minutes. Marvel at the creaminess!  When the cream is done, add the nuts to the fruit mixture, and gently fold in the whipped cream. Garnish with whole cranberries and nuts.

Melissa Joulwan's Crandberry Waldorf Salad

As always, if you’d like to contribute your best Whole30-approved recipe creation, send your Steal This Meal entry (along with photos and YOUR Whole30-inspired story!) to recipes@whole9life.com.  (Want to see our other Steal This Meal selections?  Just  select “Recipes” from the category list on our sidebar.)

For those of us not from the south, what are “comfort foods?”

J:  My perspective is actually quite different than Charles’, which allowed our book to take all kinds of interesting angles. Yes, we Yankees have “comfort foods” too. It ain’t just a Southern thang! As a girl who spent her first 18 years north of the Mason Dixon line, “comfort foods” were those meals cooked at home by mom, where we said a blessing around the table, and had a family meal that wasn’t a Hungry Man special.  Pretty much every recipe here has some kind of story or memory associated with it for us, and we’ve tried to share those throughout the book. Perhaps the deeper meaning of the word comfort – especially to those on a paleo path – would be foods that make your insides feel comfortable vs.  irritated, gassy, bloated, etc.  (Ohhhhh, deep intestinal thoughts….)

C:  They are those classic go-to meals that tend to get eaten when you are needing a pick me up, or wanting to celebrate big time.  Southern food is typically associated with “comfort” for several reasons, in my opinion.  The culture in the south is one of laid-back folks enjoying life.  It only seems fitting that our recipes instill a sense of ease and comfort when eaten.  Another reason is that the food is usually very rich, with lots of FAT (bacon, lard, butter).  So the good news here is twofold: 1) get the bad stuff out (grains/legumes), and 2) use the right fats to keep that richness flowing.

What is more comforting – your recipe book or a Snuggie?

J: I refuse to comment on that S word. I think they are worse than the Jersey Shore (the TV show, not the actual place, where I have gone many a time).

C: our food is so good, about the only thing you’ll want to use the Snuggie for is an oversized napkin or an undersized tablecloth

What ONE recipe is the most representative of your concept?

J: I think it would have to be the fried chicken on the cover of our book. My family would eat fried chicken every 4^th of July up at the community-wide picnic. I have vivid memories of the smell of oil and chicken frying at home in preparation for that. And what isn’t comforting about fried chicken?!?

What was the most challenging southern dish to recreate?

C: I would start with mac & cheese.  There is NO way to do it – which is why it isn’t even in the book.  That said, second place would probably be fried chicken. It is such a southern staple.  That puts a ton of pressure on the chef if you are trying to compete with a recipe that uses flour.  We nailed it.  Our recipe tastes amazing and you don’t feel all that gut irritation when you’re done.

J: While biscuits weren’t particularly challenging, it did require a considerable reframing of expectations. You simply cannot make the lightweight, fluffy, flaky biscuits with almond and coconut flour like you can with real flour. However, for those people who just cannot tolerate gluten at all (like Robb Wolf, who wrote the foreword for our book), this is a decent substitute so that they can still have something. For those with kids, it’s also a good way to make breakfast sandwiches for the kids (with some eggs, maybe sausage).

What was your biggest Kitchen Fail?

C: It was our first photo session with Grizz and we were frantically putting meals together and getting photos done.  I forgot I had spare ribs on the smoker and overcooked them a bit.  We plated them anyway and took photos…then I spent the next two weeks having nightmares about my crappy ribs showing up in our cookbook.  Needless to say, redemption came at our next photo session when I made Grizz shoot them again. 

Let’s talk about your book’s food-porn. We mean, photos.

J: There’s this dude. His name is Mark “the Grizz” Adams, and he’s amazing. None of us are professional food stylists, but Grizz might have a new vocation as one. He has an artist’s eye, and was able to help make our food look almost as good on paper as it does in person. And yes, there is a picture for every single recipe! Grizz is also just an awesome dude to be around, and so much fun. We’re going to embarrass him now, and share a video clip that shows why we think he’s a pretty rocking dude and that he has way too much spare time on his hands. (PS – he shaved that ZZ top beard year before last, but it’s why we call him Grizz.)

C: I would say that one of the things we are MOST proud of is that if you were standing in the room when any of our pictures were shot…you could have eaten the food right off the plate. No tricks or gimmicks. We didn’t use hairspray, motor oil or a blow torch with any of our food (a common method in food photography).

What is your philosophy on “healthy eating”, and how is that reflected in your cookbook?

J: Specifically, we like proteins (from sources with a soul and a face) that come from farmers you know, who are raising their animals the way they should be raised (natural habitats), hormone free, etc. Vegetables and fruits that are in season, and local (when possible), and organic too (if you can). Fats – we aren’t fat phobic. We love fat. Fat makes us happy. Fat doesn’t make us fat.

In terms of the recipes in the book, we were cognizant that some people have really strict standards. Yes, we use some things that have an ingredient or two in them (gluten-free Worcestershire sauce, prepared mustard, etc.). But there is NO gluten in the book. The only dairy we use is bit of butter in a few recipes – grass-fed and clarified is preferable. The only added sugar is a bit of honey in a few recipes, though many times it’s optional. The only legume we use is green beans, though in the beef stew recipe they are optional. For the recipes that use alcohol for cooking, we give you ideas for substituting. Those recipes have a “disclosure” added that pertains to how strict you want to be.

C: I also think precaution should be taken when putting recipes out to the masses. Yes, we have dessert recipes in our book.  That is NOT an open invitation to go eat our lemon squares every day for lunch.  

How long will it take people to prepare an average meal from your cookbook?

J: The active work time in most of our recipes is pretty minimal. Many of our recipes are ones where you’re chopping, slicing and dicing, then letting it all cook in the oven or on the stove. I’d say the average active work time for most is under 30 minutes.

Do your dogs eat Paleo too?

C&J:  Buzz and Phoenix are the two cutest, spaz-tastic dogs in the world, and yes, they eat paleo. We started with Buzz.  He is our English Bully and was tipping the scales around 70 lbs. two years ago.  We did a little reading and decided to throw him on a raw food diet (mostly chicken and pork).  We saw such tremendous results (weight loss, eyes cleared up, more energy) that we converted Phoenix, our Labradoodle, to the diet also. Because we’re always seeing people before and after photos, let’s show you Buzz:

How is your book different from other Paleo recipe books?

J:  I think the biggest difference is that ours takes many common comfort foods and prepares them in a paleo-adapted way – not to mention the rocking photos we have for every single recipe, courtesy of Grizz. But make no mistake – this is a cookbook. We don’t try to explain to you why we think grains are not-so-great, nor do we go into insulin/glucagon stories. We’ll leave that to you all at Whole9.

C: Several things.  1) We managed to pull this thing off while working our full time jobs and also coaching classes at our gym regularly.  So, I would say that the ease of implementation factor is pretty high.  If we can cook, write about, and photograph these recipes with the limited time we have…most folks should be able to cook them no problem.   2) We don’t have some fancy-schmancy kitchen. Single oven, four burners and limited counter space.  So, whether you have a sprawling kitchen in your mega mansion or a cramped apartment in Manhattan, you can rest assured that our recipes have a place in your house.

How will you know Paleo Comfort Foods has been a success?

C & J: Honestly, the feedback is the most amazing part.  We have heard from so many people about the impact paleo has had on their life.  It is so rewarding knowing that we are bringing a book to the shelves that gives people choices when it come to making delicious healthy food.  Oh… and a New York Times bestseller would be kinda cool.   The more the paleo movement gets out in the mainstream like that, the more powerful it becomes. Having a bestseller in our corner would just lend more credibility to the paleo/primal movement and hopefully open more doors for us to keep spreading the word.

Hey Charles, what’s the hottest thing Jules has ever said to you in the kitchen?

C: “Don’t worry honey, I’ll do the dishes…”

So Jules, what’s the hottest thing Charles has ever said to you in the kitchen?

J: “Meat is on the smoker.” Or, alternately, “I bought dry scallops…” I joke that I’d do anything for scallops, but only dry scallops. Plus, that just sounds a lot cleaner than, “Your meat is delicious,” which usually follows him saying he’s cooking meat on the smoker.

Pre-orders on Amazon help the publisher determine how many books to release in their initial print run. Make sure you get yours hot off the press (ETA September 12th!) by ordering your copy of Paleo Comfort Foods on Amazon today.

Photo: Melissa and Dallas Hartwig, Debbie and Ken Mather, Amber Hartwig and Jamie Sutherland

This weekend, we had the pleasure of attending (and catering!) the wedding of Ken Mather and Debbie Hartwig (Dallas’ Mum). Debbie is both a Whole30 success story and devoted advocate for our Good Food movement, and wanted her wedding to reflect her healthy eating habits. She asked us to design the menu for the event, specifically requesting that all the dishes – even dessert – be grain, legume and dairy-free. And as the event was a true family affair, we ended up preparing two of the three dishes for the wedding ourselves!

The dishes – a chilled mango gazpacho, the “best fajitas” recipe from our site and a chocolate mole brownie – were a huge hit with the guests, most of whom didn’t even realize they were eating pretty typical “Paleo” fare. The brownies were the highlight of the meal, a delicous combination of sweet and spicy that perfectly complimented the coolness of the vanilla bean coconut ice cream. (Dallas cobbled the recipe together from a variety of Paleo and traditional brownie recipes we found on line, and we baked five test batches to be sure we got the proportions right. We’re a little sick of brownies right now – but they were delicious.)

We thought we’d share our recipes and the dishes here with you today, as a testament the delicious nature of Whole9-inspired food for even the most formal of occasions. Thank you to Chef Nick, Becca and Stacey for presenting these dishes so beautifully. And congratulations to Ken and Debbie – best wishes for a life of love, happiness and health.

Chilled Mango Gazpacho

Serves 4-6

Preparation:

• Buy some kind of vegetable chopper (like this one from Williams Sonoma), because it has been scientifically proven to speed up your cooking prep time by 72%.

Ingredients:

• 2 cups of 1/4-inch-diced fresh (ripe) mangoes
• 2 tablespoons extra-virgin olive oil
• 1/2 cup orange juice (no pulp)
• 1 seedless cucumber, cut into 1/4-inch dice
• 1 red bell pepper, seeded and cut into 1/4-inch dice
• 1 sweet onion, cut into 1/4-inch dice
• 2 medium garlic cloves, minced
• 1 small jalapeno pepper, seeded and minced (optional)
• 3 tablespoons fresh lime juice
• 2 tablespoons chopped fresh cilantro
• Salt and freshly ground black pepper

Directions:

• Process mango, EVOO and orange juice in a blender or food processor until pureed. Transfer to a medium bowl, along with remaining ingredients.
• Season with salt and pepper to taste. Refrigerate until ready to serve. (Can be made ahead of time – it’s even better the next day.)
• Serve in a bowl (as a traditional soup). Top with fresh basil or cilantro and enjoy!

The Best Chicken Fajitas You’ll Ever Eat

Serves 4-6

Ingredients:

• 1.5 – 2 lbs. of “pastured” organic chicken breast
• 1 medium jicama (peeled and sliced into strips)
• 1 red bell pepper (sliced into strips)
• 1 orange bell pepper (sliced into strips)
• 1 yellow bell pepper (sliced into strips)
• 1 large sweet onion (sliced into strips)
• 2 heads of Bibb or Butter lettuce
• Cumin, chili powder, freshly ground black pepper (liberal amounts of each)
• Sea salt to taste
• 1 bunch fresh cilantro (chopped)

Directions:

• Trim and pound chicken with a meat tenderizer until all slices are a consistent thickness.
• Heat 1-2 tbsp of coconut oil in a pan (medium-high heat).
• Once the oil is hot, mix spices together and sprinkle half directly into the pan.
• Throw chicken on top of the spices, and sprinkle the other half of the spice mixture on top of the chicken.
• Allow each side to blacken and sear (about 1 minute) before flipping.
• When chicken is done, remove from pan and transfer to cutting board to slice into strips.
• In the same hot pan (with leftover spices), sauté the peppers and onions.
• Use the spatula to scrape blackened spices off the bottom of the pan, stir them right in with the veggies.
• When pepper and onion mixture is cooked to desired tenderness (3-5 minutes), remove from pan and transfer to serving dish.
• Fill the bottom of your plate with large leafs of lettuce. Pile hot peppers, onions and chicken on top.
• Serve with fresh guacamole and salsa, garnish with sliced jicama and freshly chopped cilantro.

Chocolate Mole Brownies

Serves 9-12

Brownie Ingredients:

• 1 cup almond butter (smooth, unsalted)
• 1/2 cup coconut flour
• 1 cup coconut milk
• 3 eggs, beaten
• 1/2 cup cocoa powder (organic, Fair Trade preferred)
• 3.5-4 oz coarsely chopped dark chocolate (85%, organic, Fair Trade preferred)
• 1/2 cup demerara or turbinado sugar
• 2/3 cup chopped roasted hazelnuts
• 2 Tbsp real maple syrup
• 1 Tbsp finely ground dark roast coffee
• 1 Tbsp ground chimayo chile
• 2 tsp vanilla
• 1 tsp cinnamon
• 1 tsp baking powder

Spicy Dusting Ingredients:

• 1 tsp cinnamon
• 1 tsp chimayo chile
• 3 tsp cocoa powder
• 1/4 tsp cloves
• 1 tsp ground coriander
• 2 tsp powdered sugar
• 1/4 tsp sea salt

Directions:

• Preheat oven to 350 degrees.
• Chop and toast hazelnuts until lightly browned.  Set aside.
• Chop dark chocolate into small chunks (about the size of chocolate chips).  Set aside.
• Combine all ingredients, mix by hand until consistency is smooth.
• Pour into a greased 9×9 pan.
• Bake for 25 – 30 minutes.  Allow to cool completely.
• Slice into squares and serve with a scoop of coconut milk vanilla bean ice cream.
• Sprinkle with spicy dusting, garnish with orange zest.

So we’ve been on the hunt for cookbooks that meet our ridiculously high standards.  We quickly realized there are a lot of Paleo cookbooks out there – many of which we like – but we recently stumbled across one that we loved so much, we decided to feature it in its very own blog post.

The Paleo Recipe Book is the creation of Sébastien Noël, and features over 370 recipe creations, the vast majority of which are Whole30-friendly.  (That’s a new meal every day for a whole year!)  The downloadable PDF also features detailed narratives designed to help you make better food choices, featuring everything from how to clarify your own (pastured, organic) butter to how to choose the best cuts of (grass-finished) steak.  Read on for our complete review.

Things We Like

The first thing that caught our attention is that almost all of the everyday meals featured here are Whole30 approved – meaning the recipes don’t call for added sugar, grains, dairy or legumes.  (He also recommends substituting chicken broth or beef stock for wine when cooking during your Whole30).   Recipes even use the generic term, “cooking fat” to allow you to make your own healthy fat choices – select butter (post-Whole30), tallow, coconut oil or something else of your choosing.

The second thing we liked is that his recipes will get people out of their cooking comfort zones and encourage them to try new foods.   While the cookbook does include some of the old Paleo stand-bys like meatloaf, chili and chicken fajitas, it also features fresh, exciting dishes like cocoa cinnamon baby back ribs, grilled curried mussels, chicken liver omelette, and mango and salmon tartare.  In addition, there are more than 40 pages dedicated to vegetables and salads – enough to get even the pickiest veggie eater excited about eating their greens. 

The third thing we noticed was that his narratives throughout the cookbook closely mirrored the advice we give to our readers.  The sections between recipes offer customers a wealth of tips and tricks for maximizing food quality and eating as healthfully as possible, and offer timely reminders about making smart choices.  A few select quotes:

“Foods like honey and high amounts of nuts, while sometimes available to our ancestors, can be a source of problems on the diet. We know that most nuts are high in Omega-6 fats…and that honey is very high in sugar, which should be kept to a minimum on a healthy diet.”

“Olive oil is a fat that’s mostly monounsaturated, which makes it a healthy fat. Don’t cook with it, it can burn and oxidize quite easily.  Use it in dressings or drizzle it on top of already cooked meals.”

“Choose a steak that comes from beef that has been grass-fed and grass-finished.  I’d rather choose a grass-fed cut that’s less tender than a tender cut from a grain-fed animal.  Focus on the quality of the meat (first), and then on the quality of the cut itself.”

“These (almond banana pancakes) are delicious, though they are heavy in fruits and nuts – two elements which should be kept to a minimum on the diet. Think of this breakfast or dessert recipe as an occasional treat.”

The Cookbook Cautions

Wait, almond-banana pancakes?  You’ve heard us rail against the Paleo-ification of poor food choices before, so why would we endorse a cookbook with a small section (just 13 recipes) devoted to desserts and sweet treats?  Because you aren’t eating Whole30 all the time.  And we’ve always said that sweet treats are appropriate now and again, as long as they pass your “nutritional off-roading” checklist.   The dessert-y recipes included here are for those occasions when you want to kick up your heels and indulge.  And they come with a strong dose of caution (as you read above), to ensure no one thinks that section of the cookbook is everyday food.  Which we very much appreciate.

Second, we’ll caution folks that not every recipe in the cookbook is Whole30 approved.  You’ll still need to read your ingredients as you read your labels, including appropriate substitutions when necessary and skipping any recipe for which an integral ingredient is on the “do not eat” list.  (This mostly applies to the dessert section of the cookbook, not the everyday meals.  As an example, the very first “everyday” recipe that mentions added sugar is all the way on page 162, and specifies the honey is completely optional.) 

Finally, purchasers of  the Paleo Recipe Book also get a bonus 8-week meal plan – breakfast, lunch, dinner and a snack, all laid out in a weekly format.  And while we love the idea of a meal plan for those who need a little extra help planning their week or getting creative with their meals, we don’t love all the breakfasts featured here.  Our MealSimple™ template calls for a complete breakfast (including protein), and some of the breakfast recommendations in the Paleo Recipe Book don’t feature a protein source.  However, it’s easy to sub out a smoothie for a MealSimple™-style breakfast, (or just add your own protein source) – which means the meal plan itself is still a great added value.

The Summary

The Paleo Recipe Book is one of the best Whole30-friendly cookbooks we’ve seen to date – and with over 370 recipes and all the bonus material (including a special guide to herbs and seasonings), an exceptionally good value at $34.  So if you’re in the market for a new Whole30 cookbook, click on over to read more about the Paleo Recipe Book.  Got questions about the recipes, the material or our review?  Post them to comments.

We’re always looking for a way to cram more veggies into breakfast, and kale is one of the most nutrient-dense veggies on our shopping list, so this recipe is a win-win. Thanks to Leigh for the submission.

Steal This Meal: Egg and Kale Breakfast Quiche

Serves 4-6

Ingredients:

• 1 bunch red kale, chopped (any other variety is fine also)
• 1/2 red (or white) onion, chopped
• 6 mushrooms, chopped
• 2 cloves garlic, minced (1/2 tsp. teaspoon minced garlic)
• 1 tbsp coconut oil
• 8 eggs, beaten well
• 2 tsp. prepared Italian herb rub (or make your own, with sea salt, oregano, dried garlic, dried onion, lemon peel, and chiles)
• a pinch of salt and pepper

Kale, mushrooms, garlic and onion.

Directions:

• Preheat oven to 350F.
• Cut off kale stems and discard, then wash kale leaves and dry well.
• Pile kale leaves up on top of each other and cut into strips about 3/4 inch wide, then turn cutting board the other way and cut again so you have squares just under an inch square.
• Chop onion into pieces about 1/2 inch.
• Heat coconut oil in frying pan, then add onions and saute 5 minutes (or until the start browning).
• Add garlic and mushrooms and saute about 3 more minutes, then add kale, turning over as it wilts and sauteeing about 5 minutes, or until kale is significantly wilted and softened.
• Put sauteed vegetables into large mixing bowl and add beaten eggs, and Italian seasoning and salt/pepper. Stir gently until ingredients are well distributed.
• Use a small amount of coconut oil to coat the baking pan, and pour in egg mixture.
• Bake 25 minutes until eggs are well set and the top is lightly browned. Serve hot.

The final dish, perfect for breakfast OR breakfast-for-dinner.

Got a delicious, simple list of ingredients for our next Friday recipe feature? Send your Steal This Meal entry (along with photos and YOUR Whole30-inspired story!) to recipes@whole9life.com. And if you’re looking for more delicious recipe ideas from Whole9 and our readers, just select the Recipe category under the 9 Blog header!

Kass not only passed along her favorite recipe, she also included tips and tricks (in her inimitable style and sass) for getting you back on the healthy bus fast.  Thanks for the write-up, Kass!

Steal This Meal:  Feed a Cold

by Kassandra McKenzie, CrossFit South Arlington

Imagine this: you’re humming along your everyday life, eating Paleo and just living the dream when BAM! You’re hit with the black plague. This could be the flu, strep throat, cold, whatever — the bottom line is that you’re feeling way crappy and you want to get better ASAP.  But when you’re on a Whole30 program, you can’t rely on old-school “comfort” food like chicken noodle soup, Saltine crackers, and Sprite. So what are you going to do?!

Before you give up on your nutrition choices and feel even worse than you already do by eating poisonous things, think about what you should eat while sick – we’re talking real food.  I love making soup because it’s an easy way to cook up some veggies and meat with very little effort. The task can seem daunting at first, but I really do promise:  soup is no drama.

Easy Chicken Soup Ingredients:

• 1-2# cubed chicken breasts, cooked (or pulled chicken from a cooked whole bird)
• 2 quarts chicken broth (Imagine brand makes a Whole30-compliant broth, or read your labels – no added corn, rice, soy or sugar!)
• A busload of diced/chopped vegetables of choice*
• 1 medium yellow onion, diced
• 2 cloves minced garlic, or to taste (garlic powder is also good here)
• 1 tsp cayenne pepper, or to taste
• 2 tbsp coconut oil, or favorite cooking oil
• Salt and pepper, to taste

*Traditional would be carrots and celery, but nutrient density is key when you’re sick.  I love using kale, broccoli, leeks, cauliflower, and mushrooms.  (Broccoli and cauliflower tend to absorb the salt and garlic in their “trees” – yum.)  The possibilities are endless here.

Easy Chicken Soup Directions:

• Melt coconut oil on medium-high heat in large pot.
• Add diced onions, cayenne pepper, and garlic and cook until onions are starting to soften.
• Add all vegetables and continue to cook 5-7 minutes.
• Add chicken broth and stir.
• When soup gets to be really hot, almost boiling, add chicken and stir.
• Turn the heat down and serve the soup hot, but not scalding

The little bit of cayenne pepper in this soup helps clear the sinuses without killing your mouth with spiciness. You can add any of your favorite herbs to this mix, as well as use any kind of meat. I’ve had great results with sausage, lamb, and turkey. You can plan ahead your next sick day by having some of these leftovers in your freezer so you can just defrost and start feeling better.

Kass’s (and Whole9′s) Best Sick-y Tips

Some other things that I’ve found that comfort me while I’m sick:

• Club soda or mineral water: The bubbles help me burp, which makes my stomach feel better. And, HYDRATION!
• Skip the dairy:  It can make you even more snotty/sniffly/mucous-y.
• Skip the crackers:  Try carb-dense veggies like sweet potato, butternut squash or pumpkin instead of Saltines for a queasy stomach that needs something that’s easy to digest
• Ginger and apples:  An old cruise ship remedy to help battle nausea – fresh or pickled ginger and sliced apples
• Broth:  Beef, chicken, veggie, all help with a sore throat, warm you up from the chills, and hydrate you
• Real Food:  When I’m feeling up to eating something, I like to eat some of the above soup or some plain chicken breasts cooked with a little oil and salt and pepper.
• Herbal teas:  Check out your local tea shop, Whole Foods, or grocery store and you’ll find some great teas that help soothe the throat, aid in digestion, calm, and clear up congestion.
• Sleep:  Lots of it. I’d rather be awake for far less hours than I’m asleep when I’m sick.
• Snuggie: Don’t you dare think that your current blanket is as good as this one whilst you’re recovering from the black plague. Try it, you’ll thank me.
• Netflix:  Are amazing.  Tons of movies to stream on demand.
• Someecards:  Send them by the dozen.  What else are you going to do when you’re laid out in bed?

And finally, our best tip yet…  Remember that bad food made me feel bad when I was healthy, so bad food while I’m feeling bad is a recipe for disaster.

Hungry for more?

Want more comfort food ideas that aren’t based on grains, dairy or sugar?  Check out these Whole30-approved recipes from our favorite recipe blogs.

• Chowstalker: Flu-Fighting Salmon Soup
• The Foodee Project: Hidden Veggie Spicy Soup
• Whole Life Eating: Chicken, Cauliflower and Mushroom Soup
• The Clothes Make the Girl: Ten Minute Pizza Soup (for when you need something a little more hearty)

Got a Whole30-approved soup recipe to add?  Post to comments – and pass the tissues, please.

We Don’t Do Cupcakes

There are plenty of Paleo recipe sites out there – so why have we selected these to feature in our Steal This Meal series?  Because these two sites focus on EVERYDAY FOOD. They’re not full of Paleo cupcakes, ice cream and brownies – special occasion treats designed to satisfy your sweet tooth but not your nutritional requirements. There’s a place for those types of recipes, for sure – but muffins, cakes and cookies are not the kind of foods you want for your family’s breakfast, lunch and dinner, now, are they?  You need recipes for real, EVERYDAY food, designed to nourish your bodies and your taste buds.  And that’s what these two sites have to offer – meal upon meal that you really could eat every day.  (But why would you, with hundreds of unique recipes for the tasting?)

Steal These Meals:  The Foodee Blog

From www.thefoodee.com:  “The Foodee Project brings the best Paleo-friendly meals and resources to one easy to use location. There are some incredible people spreading the good Paleo word and we aim to bring as much attention to what they are doing as possible.”   Foodee was created by Matthew Lucas, co-owner of CrossFit Southwest in Tempe, AZ, who has personal experience with our Whole30 program.  Matt writes, “We just used the Whole30 at my gym, CrossFit Southwest, for our Paleo challenge with great success. My parents out in California joined us and have continued into February with tremendous results too!”  The Foodee project brings some of the best Paleo recipes together in one easy-to-find location.  They scour the web and re-post creative, delicious healthy recipes… so you don’t have to!

In addition, they offer a “meal of the day” widget that you can add to your web site, to share new recipes with your readers on a daily basis.  And we’re working with The Foodee Project now to add a Whole30 tag to their recipes, to make Whole30-compliant meals easy to find. With 267 meal-of-the-day recipes (and counting!), the Foodee Project will keep you happy and busy in the kitchen for months to come.

Steal These Meals:  Chowstalker

From www.chowstalker.com:  “ChowStalker is a new community food blog, actually more of a pictorial directory of food blogs, but notice anything different?  Yeah, no cupcakes.  What you will find here are pleasing pictures of foods that nourish the body.  And with one simple click on the photo that catches your eye, you will land on the blog written by that cook showing you how to make it for yourself.”  (Check their FAQ page for more information about their project.)

How could we NOT love a recipe sharing site with a manifesto like that?  Chowstalker is newer to the recipe sharing world, but gaining traction fast due to their strict criteria for recipe submissions (no grains, legumes, or added sugar of any sort, real or artificial) and their gorgeous site layout.  They’ve got neatly organized categories to help you create meals, and an ever-expanding roster of recipes sure to please your palate.  PLUS, they’re planning to add a “Whole30″ category for their recipe submissions, so you can quickly and easily find delicious, Whole30-approved Chowstalker recipes. Bonus!

Share YOUR Meal Today

Like what you see?   The reason these sites work is because folks like us – and YOU! – take the time to share our recipe creations. If you’ve got a blog or web site that features delicious, Whole30 or Paleo recipes, consider submitting your creations to one of these recipe sharing sites. Consider it your good-karma-paying-it-forward deed for the day, because without submissions from folks like YOU, these sites simply wouldn’t exist.  So spread your Good Food Word… and then get to cookin’.  Submit your recipes to the Foodee and Chowstalker blogs, or send them to us directly at recipes@whole9life.com for our Steal This Meal series.  Did you find a recipe you love on one of these sites?  Share it with our community here in comments.  (And to give credit where credit is due – that gorgeous header photo of ours comes from Melissa Joulwan’s amazing Whole30-approved tuna salad recipe.)