Quinoa Vegetable Soup

I love the colder months just because it means I can make soup. This is one of my favorites, can be modified to include whatever vegetables you like most, or whatever you have on hand (this is a nice way to use up some produce you have left in your fridge). This recipe calls for white or garbanzo beans, but when I didn't have those on hand I used chicken and it was a great substitute. To make this dish even easier, pour everything into your crockpot, let it cook for a few hours and then enjoy! Just make sure to sauté the vegetables before putting them into the crockpot so they are thoroughly cooked.

   
Ingredients

3 tablespoons extra virgin olive oil
1 medium onion, chopped
3 carrots, peeled and chopped
1-2 cups seasonal vegetables (zucchini, yellow squash, bell pepper, sweet potatoes, butternut squash)
6 garlic cloves
1 can (28-ounce) diced tomatoes, drained
1 cup quinoa
4 cups vegetable broth
2 cups water
1 can
1 teaspoon salt (or to taste)
pepper (to taste) great northern beans or chickpeas, rinsed and drained
1 cup or more fresh kale or spinach with tough ribs removed

Instructions

1. Warm the olive oil in a large Dutch oven or pot over medium heat. Once the oil is shimmering, add the chopped onion, carrot, celery, seasonal vegetables and a pinch of salt. Cook, stirring often, until the onion has softened and is turning translucent, about 6 to 8 minutes.
2. Add the garlic and thyme. Cook until fragrant while stirring frequently, about 1 minute. Pour in the drained diced tomatoes and cook for a few more minutes, stirring often.
3. Pour in the quinoa, broth and the water. Add 1 teaspoon salt, 2 bay leaves and a pinch of red pepper flakes. Season generously with freshly ground black pepper. Raise heat and bring the mixture to a boil, then partially cover the pot and reduce heat to maintain a gentle simmer.
4. Cook for 25 minutes, then remove the lid and add the beans and the chopped greens. Continue simmering for 5 minutes or more, until the greens have softened to your liking.
5. Remove the pot from heat, then remove the bay leaves. Stir in 1 teaspoon lemon juice. Taste and season with more salt and pepper until the flavors really sing. (You might need up to ½ teaspoon more salt, depending on your vegetable broth and your personal preferences.) Divide into bowls and top with grated Parmesan if you’d like.

Notes: Be sure to cut all vegetables roughly the same size so they cook evenly in the same amount of time. 

Original recipe adapted from this blog. 

Chicken Skillet with Sweet Potatoes, Apples and Brussels Sprouts

This has turned into one of my favorite dishes. It is such a good mesh of flavors and is filling without making you feel heavy.  A big batch makes a great dinner and [possibly] even better leftovers. 

Ingredients: 

1 tablespoon olive oil
1 pound boneless, skinless chicken breasts, cut into 1/2-inch cubes
4 slices thick-cut bacon, chopped
3 cups Brussels sprouts, trimmed and quartered (about 3/4 pound)
2 medium sweet potato, peeled and cut into 1/2 inch cubes (about 8 ounces)
1 medium onion, chopped
2 apples (I've used Granny Smith and Gala), peeled, cored and cut into 3/4 inch cubes
salt and pepper to taste
1/2 teaspoon black pepper

Directions:

1. Cook the bacon in large nonstick pan to desire crispness, set aside. Drain excess oil from pan
2. Add the chicken, 1/2 teaspoon kosher salt, and black pepper. Cook until lightly browned and cooked through, about 6-8 minutes (make sure internal heat reaches 165 degrees). Transfer to cutting board, dice into 1/2 inch cubes. 
3. Reduce skillet heat to medium high. Add Brussels sprouts, sweet potato, onion, and remaining 1/2 teaspoon salt. Cook, stirring occasionally, until crisp-tender and the onions are beginning to look translucent, about 10 minutes.
4. Stir in the apples. Cook until apples tender (about 1-2 minutes). Stir in reserved chicken and bacon. 
5. Serve warm and enjoy!

*Notes: 

1. It is heartier to use chicken, but I have made it without and it is still a great dish. You can use either chicken or bacon for a heartier meal, or omit both to make this dish a side. 
2. For a Whole30 breakfast, just make this dish and add a fried egg!

• Store leftovers in the refrigerator for up to 3 days (the bacon will soften somewhat, but the meal is still yummy). Reheat gently in the microwave with a splash of chicken stock to keep it from drying out.

Original recipe found here.

Roasted Sweet Potatoes and Cauliflower

Roasted veggies make a great side for meals and are super easy. Two of my favorites are sweet potatoes and cauliflower. The kids are huge fans and eat them up so fast. Other yummy choices are broccoli, brussels sprouts, carrots and other root vegetables. 

Ingredients:

1 head cauliflower
4-5 large sweet potatoes
2 TBS melted coconut oil
2 teaspoons sea salt (or to taste)

Directions:

1. Preheat oven to 400 degrees
2. Scrub potatoes with veggies brush (or peel if you don't have one)
3. Chop into large chunks or quarters
4. Wash and cut cauliflower into florets
5. Toss each in 1 TBS melted coconut oil until lightly coated
6. Spread onto baking sheets
7. Sprinkle with sea salt
8. Bake for 20-50 minutes or until slightly browned and tender, flipping halfway through

Chicken Tortilla Soup

This is a lightened version of the traditional tortilla soup from a reliable source, the whole30recipes instagram account. I love following them; they have a guest blogger each week who share tons of awesome recipes that give me a needed boost in meal planning and ideas to mix things up. The original recipe can be found at https://therealfoodrds.com/chicken-tortilla-less-soup/

Serves about 8

Ingredients:

2.5 lbs chicken breasts

2 TBS butter or ghee

1 medium onion, diced 

1 red bell pepper, diced 

8 cloves garlic (I use the minced from a jar to save time)

1-2 jalapeños (optional! Remove seeds for less heat)

1 TBS + 1 tsp taco seasoning (or to your taste)

1/2 tsp cumin

1 tsp sea salt

3-4 cups chicken broth 

1 28-oz can fire roasted crushed tomatoes (or diced tomatoes)

1/2 cup fresh cilantro, chopped

Juice of 1 lime

Toppings: diced avocado, lime wedges, tortilla strips, sliced radishes or jicama, sour cream (or Greek yogurt for a lighter option) 

Directions: 

1. Place large pot over medium heat. Add butter.

2. When butter is melted, place chicken on top in single layer. Cook 5-7 minutes, then flip and cook for another 5-7 minutes.

3. Move chicken breasts to side (can stack them) and add onions, red bell pepper, jalapeños, taco seasoning, cumin and salt. Stir to combine and cook for about 5 minutes until onion and peppers start to soften. Add garlic and cook for 30-60 seconds until fragrant. 

4. Add 3 cups chicken broth [not the full 4 cups!] and crushed tomatoes. Bring soup to a boil, cover and reduce heat.

5. Cook 20 minutes until veggies are tender and chicken is cooked all the way through (I used a cooking thermometer to make sure chicken reaches 165 degrees for food safety)

6. Remove chicken to cutting board and shred/cut into small pieces. Return to pot, and add additional chicken broth until you get desired consistency. 

7. Add cilantro and lime juice. 

8 Serve with additional toppings 

Curried Butternut Squash Soup

I'm slightly obsessed with butternut squash and love using it in lots of different ways. My dear friend made this soup for us a couple years ago and it has become a staple during the fall/winter months. Like most soups, I like to make a big batch (think double or triple) and have some for dinner that night, some for leftovers within the following days and then freeze some for a speedy meal when needed. You can use a food processor to blend the soup, but an immersion blender works best for a smoother consistency.

Yields about 6 servings 

Ingredients:

2 T butter
2 onions chopped
2 C butternut squash, peeled and diced*
1 Granny Smith apple, peeled and diced
3 T flour*
2 t curry powder
Pinch nutmeg
3 C chicken stock
1.5 C milk*
1 orange; grated rind and juice
Salt and pepper to taste
Optional: heavy cream and parsley for serving

Directions: 
1. Saute onions in the butter until soft and flavorful. Add the butternut squash and apple, saute to absorb the butter and develop flavors (about 3 minutes), stirring lightly from time to time
2. Add flour, curry powder and nutmeg, blending with vegetables
3. Add chicken stock, milk, orange rind and juice. Simmer slower for about 15-20 minutes until vegetables are tender
4. Liquidize the solids in food processor or use an immersion blender in the pot 
5. Taste, then add salt and pepper

Optional: Serve with a dollop of cream and sprinkling of parsley

Notes:
1. Substitute almond flour and unsweetened almond milk (or other non-dairy milk) to make it Whole30 compliant
2. This soup improves with keeping. Prepare a day or two in advance if time allows. Keep refrigerated. 
3. I like to double this recipe, save some for leftovers and some to freeze for future meals. 

Roasted Veggie and Quinoa Salad with Lemon Tahini Dressing

This is a fresh but filling meal you can have for lunch or dinner. Switch up the roasted veggies, greens and dressing. This was combination that turned out well. Just make a big batch of roasted vegetables (here I used butternut squash and cauliflower), put them on top of some greens (spinach, arugula, kale, etc) add some protein and some dressing for a good blend of flavors. 

Ingredients:

1-2 T coconut or olive oil
1 head cauliflower
1 butternut squash, peeled and diced
1 Adeil's chicken + apple sausage links, diced and cooked
1 bunch spinach
homemade lemon tahini dressing (link here)
feta cheese for topping (omit to make it whole30 compliant)

To Roast vegetables:
1. Preheat oven to 400 degrees
2. Cut and dice vegetables of choice into bit size pieces
3. Toss in 1-2 T of coconut or oil olive (I like coconut oil for a rich flavor)
4. Spread evenly in baking pan, put in oven for 20-25 minutes or until tender. Toss halfway through for even baking.

To assemble:
1. Just toss the green in a big serving bowl, add vegetables and sausage. Garnish with feta cheese. Add dressing according to preference.

Favorite Whole30 Staples

This list includes a few of the items we used a lot during our Whole30. Some things were favorites that helped us more fully enjoy such a strict eating regime, others we just ate a ton of and found it easier + more affordable to buy in large quantities.

From Costco:
Almond Butter
Aidell's Chicken + Apple Sausage
Almond Milk- Kirkland Signature unsweetened vanilla
Eggs (5 dozen)
Sweet Potatoes (depending on whether or not they were on sale at Sprouts)
Russet potatoes
Chia Seeds
Frozen berries
Mixed greens/spinach

Smoothie Bowls

There is no one way to make a smoothie bowl, so get creative. Try different combinations of frozen fruits combined with almond milk, coconut milk, orange juice, etc and top with fresh fruits, cocao nibs (make sure it is truly pure cacao nibs without any sweetener to be whole30 compliant), unsweetened coconut, walnuts/almonds and anything else that fits your fancy. Pictured below is my go-to combination for smoothies. I happened to have raspberries on hand, but you can use kiwi, strawberries, blueberries, blackberries...you get the idea.

Ingredients:

Smoothie
Handful of frozen mixed berries
Handful of frozen banana chunks (I just buy a bunch of bananas and break them into chunks to freeze for smoothies)
Unsweetened almond milk

Toppings
Raw almonds
Banana slices
Cocao nibs
Raspberries
Unsweetened shredded coconut
Chia seeds

I usually blend up my smoothie, pour it into a bowl and let it set up in the freezer for a few minutes so it's thick enough to eat with a spoon. Then top it with whatever you have on hand. Have fun experimenting with different combinations for the smoothie and toppings. It's a refreshing treat or a fun breakfast. 

Southwestern Breakfast Bowl

I rediscovered sweet potatoes (and potatoes in general) during our Whole30 last year and was reminded of how much I love them! They are super versatile and so delicious. To mix up breakfast dishes, I tried this southwestern breakfast bowl  and have incorporated it into our regular meal lineup. It's a great breakfast, but also makes a super easy and nutritious dinner as well. As with all recipes, I usually get the general idea of what ingredients to use but will swap things around or leave things out that I don't have or prefer. Think of it as a basic outline that you can tweak to make your own.

Ingredients:

1 medium potato
1/2 a medium onion
1 red pepper
2 slices of bacon (sugar free for whole30) or 2 links Aidells apple + chicken sausage
2 tbsp olive oil

1 egg

spices (below is a list of ideas to combine)1 tsp salt
1 tsp paprika
1 pinch of cayenne pepper
1/2 tsp garlic powder
1/2 tsp onion powder
1/2 tsp chili powder
1/2 tsp cumin

freshly cracked black pepper (to taste)

optional: hot sauce

Directions:

1. Peel and chop your potato into bite size pieces. Saute in prepared pan for 15-20 on low-medium heat 
2. While your potato cooking, chop up your onion, red pepper and sausage. 
3. Add olive oil, onion, red pepper, and bacon into pan with potatoes. Fry until onions are golden and bacon is cooked (not crispy)
4. Add spices/seasoning
5. Mix everything in the pan well until potatoes begin to get golden, crispy edges.
6. Put potatoes/veggies/meat into your bowl and set aside.
7. In the same pan, crack your egg and let egg whites cook before flipping it to other side for a nice fried egg. Pierce the yolk if you like it firm, keep it intact if you like it runny. 
8. Remove from pan and place on top of your breakfast bowl.
9. Top with fresh cracked pepper (and hot sauce if you wish!)

*I usually substitute bacon with Aidell's Apple and Chicken sausages. We would buy the big pack from Costco and loved adding them into dishes for a little more substance. They are really delicious in this dish, and just about anything else too. 

Egg Bake

I made this every week during our Whole30 and have continued to make one regularly. I buy the five dozen carton of eggs from Costco which is a crazy good deal and helps you feel less guilty for using up a lot of eggs at one time. This is a great way to mix up breakfast and get in some veggies (and use up whatever you have left in your fridge at the end of the week). It's perfect for a quick breakfast on the go. Just bake it at the beginning of the week (or whenever you want...) and cut it up into portions, stick it in the fridge and reheat whenever you need a healthy, filling breakfast. Check out the original post for more photos and tips on making this egg bake. 

Ingredients:

• Five generous servings of vegetables -- diced (I like onion, pepper, spinach, zucchini and broccoli)
• Two links of Aidells Chicken Apple Sausage* -- cut into thin, round slices
• Ten large eggs
• 4 tablespoons of ghee/butter or olive oil
• salt and pepper to taste

**Directions:
1. Pre-heat oven to 350 degrees
2. Dice all vegetables into small pieces -- thoroughly thaw and strain all frozen vegetables
3. Coat the bottom of a 9×12 clear glass baking dish with 1 tablespoon ghee/butter or olive oil 
4. Prepare pan with ghee/butter or olive oil
5. Sautee vegetables for 10 minutes, season with salt and pepper to taste
6. Add chicken apple sausage and sauté for 5 minutes
7. In a large bowl, crack and beat the 10 eggs.
8. Add sautéed vegetables to raw eggs and stir to combine.
9. Pour egg/vegetable mixture into greased baking dish.
10. Bake at 350 degrees for 25-30 minutes or until casserole turns golden on the edges.

*Make sure you use the big links of Aidells chicken apple sausage -- the smaller ones are not Whole30 compliant!

** I would just sauté all of the vegetables in a pan until they were tender, mix them with the eggs and pour into the 9x13 pan. Also, I diced the sausage into smaller quarters so there was a better chance of getting more in each little egg bake square ;) 

Original recipe found here. 

Zesty Chicken Bites

I love these Zesty Chicken Bites from Lexi's Clean Kitchen. I would make a big batch (double or even triple) to save time. If I'm going to make something, I like making a lot of it and having some for a meal that same day, having some for leftovers throughout the week and freezing some for a quick meal when I need it.

These are like a fancy, much tastier and wholesome version of a chicken nugget. They go with everything. I had them with sweet potato wedges, tossed in a salad, or on their own with a yummy dipping sauce. 

Ingredients:

• 1 lb. organic boneless chicken breasts
• 1 egg
• 1/4 tsp water
• 1/2 cup almond meal or almond flour (flax meal makes a great substitution)
• 1 tsp Italian Seasoning
• 1/4 tsp cayenne pepper
• 1/4 tsp paprika
• 1/2 tsp garlic powder
• 1/4 tsp red pepper flakes
• 1/4 tsp Himalayan sea salt
• 1/4 tsp chili powder
• Optional: 1 tbsp fresh parmesan cheese*

Instructions:

Preheat oven to 400 degrees and line a baking sheet with tin foil- spray the foil (or grease with oil of choice)

In a bowl, combine almond meal and all spices

In a separate bowl crack 1 egg and add 1/4 tsp water- whisk together well

Cut chicken into bite size pieces

Drop the chicken pieces into the egg and mix until fully covered

Transfer chicken pieces to the spice mixture, coat evenly and place on baking sheet; repeat until all are coated

Bake for 12-15 minutes then flip chicken bites over and cook for another 10-12 minutes until golden and crispy

Serve hot with your favorite dipping sauce (I like homemade tomato sauce)

Recipe Notes

-Depending on how many chicken pieces you use, you may need to double the spice mixture.

-Serving depends on how small or large you make the bites. Mine made about 25-30 chicken bites.

*Leave out parmesan cheese for fully dairy-free

Original recipe found here.