Read It Starts With Food: Discover the Whole30 and Change Your Life in Unexpected Ways Online
Authors: Melissa Hartwig,Dallas Hartwig
It Starts With Food: Discover the Whole30 and Change Your Life in Unexpected Ways (37 page)
We have enjoyed sharing our stories and our message with you. Now we encourage you to do the same. Please visit our Web site or our Facebook page and tell us how the Whole30 and
It Starts With Food
has changed your life.
We wish you the best in health.
THE MEAL MAP
“I’ve battled to control my reactive hypoglycemia for what seems like forever, even as a young child. I attempted to manage it by eating small meals throughout the day and followed the suggestion to try regularly timed, conventional ‘round meals’ when the constant snacking did not help. As a result of my uncontrolled and overaggressive insulin response, there were many times when I would wake up with paralyzing night sweats and heart palpitations. Since doing my first Whole30, I’ve been able to manage my blood sugar more easily than I ever have before, and I no longer have to think about food with fear. Whole30 has helped me to eat in normal intervals without having to constantly snack, and has finally given me the freedom to eat when I’m hungry!”
—Emily, Birmingham, Alabama
So, you’ve banished all the foods that make you less healthy from your pantry and stocked your kitchen with all the foods that make you healthier. Now what?
The easiest way to transition into your new eating habits is to focus on making meals based on yummy
ingredients
rather than trying to recreate complicated
recipes
. This approach has two advantages. For one thing, you don’t have to worry about whether a recipe is compliant because you’ll be basing all your meals around what are now familiar, approved ingredients. For another thing, you can create delicious meals that take a minimum amount of time and require only basic cooking skills.
The formula for a meal is simple:
Even if you think you “can’t cook,” this formula will make it easy for you to adapt your eating habits
without
stress and
with
lots of flavor. Our handy meal charts will help you improvise hundreds of nutritious, satisfying meals during your Whole30 and beyond.
In this section, we’ll give you enough mix-and-match ingredients to create a
year’s
worth of meals, all 100 percent approved for your Whole30 program (and beyond). But take note—this is not a set-in-stone, thirty-day meal plan.
We will not decree that you must eat shrimp.
We aren’t going to spell out which veggies to eat with each meal.
And we are not going to tell you what to eat a week from Tuesday.
We are all grown-ups, and at this point in our lives, no one should be telling us what to eat and when. As we’ve mentioned before, we are big fans of the “teach you how to fish” approach, which means that we’ll give you all the
tools
you need to comfortably and competently start cooking (and eating) according to your new healthy-eating plan—but but you’ll still have to plan and prepare meals yourself. The good news is, you get to eat them all yourself too.
Our basic Meal Map is structured like this:
MASTER RECIPES
—
PROTEIN AND VEGETABLES
is where you’ll find scores of easy-to-follow recipes for a variety of protein and vegetable options. We’ve organized some of our best ideas in our tasty charts, so you’ll know exactly how to put together meat, veggies, and seasonings so you can go from cooking to eating in practically no time.
MASTER RECIPES
—
CURRIES AND SOUPS
is your go-to for a complete meal-in-a-bowl. We’ve given you lots mix-and-match possibilities to suit your tastes and moods—and many can be whipped up in twenty minutes or less.
FINISHING TOUCHES
—
SAUCES, SEASONINGS, AND DRESSINGS
will satisfy your need for a little drizzle of something flavorful to transform meat-and-vegetables into a feast worthy of a gourmet magazine. Experiment with the master recipes, and get in touch with your inner chef!
We’ve also given you recipes for three of our favorite when-you’re-in-the-mood-to-really-cook-or-entertain meals.
QUICK-AND-EASY MEAL — A REALLY GREAT STEAK
is a classic, and one of the great rewards of eating real food.
QUICK-AND-EASY MEAL — NO-FUSS SALMON CAKES
ties all your nutrients up in an eye-catching package. Keep your pantry stocked with the ingredients, and you’ll always be just half an hour away from voilà!
FANCYPANTS MEAL — DELICIOUS DINNER PARTY
is a mouth-watering menu of entrée, sides, and dessert which never fails to elicit oohs and ahhs, and is perfect for a special occasion or a random Wednesday.
Finally, when you’re ready to dig into more detailed recipe creations, we’ve given you a list of cookbooks and Web sites with
thousands
of Good Food recipes in Appendix B—most of which are also Whole30 approved.
We promise, between our Meal Map and resources, you’ll never, ever be bored with healthy eating.
GROUND MEAT
Ground meat is very versatile and cooks quickly, so a variety of meals are only a few minutes away at any time. Experiment with beef, lamb, pork, turkey, and bison—we’ve given you ideas below to get you started. You might just discover a new favorite!
MASTER RECIPE — GROUND MEAT
1-2 Tbsp cooking fat · 1 medium onion, diced · 2 lbs ground meat (beef, bison, lamb, pork, turkey, or chicken) · salt and black pepper · garlic powder
Heat a large skillet over medium-high heat for about 3 minutes. Add cooking fat and allow it to melt. Add the onion, and sauté, stirring with a wooden spoon, until crisp-tender and translucent, about 5 minutes. Crumble the ground meat into the pan with your hands, then break up large chunks using the wooden spoon. Season generously with salt, pepper, and garlic powder. Continue to cook and stir until the meat has no pink spots, about 7-10 minutes. If you’re not using grass-fed or pastured meat, drain the excess fat before you dig in.
To make a one-skillet meal, cook 1 to 2 cups of vegetables (see chart) per person. Then, place another 1 to 2 Tbsp cooking fat in a large skillet over medium-high heat. Add cooked ground meat and vegetables, and season according to the chart (seasoning amounts are
per person
). Sauté until heated through.
| GROUND MEAT SKILLET RECIPES | NOTES |
| Asian Beef and Broccoli: ground beef · broccoli · carrots · red bell pepper · 1 tsp coconut aminos 1/8 tsp each cinnamon and ginger | Serve on a bed of raw baby spinach for extra veggies. Sprinkle with toasted sesame seeds and sliced scallions. Add orange slices for dessert, just like you get in a Chinese restaurant. |
| Cashew or Almond Beef: ground beef · celery · green bell pepper · ¼ cup cashews or almonds · 1 tsp coconut aminos · pinch each cinnamon and ginger | Toast cashews or almonds in a dry pan over medium-high heat for 3-5 minutes, then chop and sprinkle on top. Add a cup of Bone Broth (see recipe) as a tasty variation. |
| Morning Mix: ground pork or turkey · diced apple 1/8 tsp each cinnamon and nutmeg | A great morning meal, or “breakfast for dinner.” A real kid pleaser! |
| Sweet Potato Hash: ground beef or turkey · roasted sweet potatoes · green bell peppers · 1/8 tsp each paprika and cinnamon | Butternut squash is a good stand-in for sweet potatoes. Consider fried or poached eggs on top, along with a sprinkle of dried chives. Great for kids! |
| Taste of Greece: ground pork or lamb · tomatoes · green beans · 1/8 tsp each oregano and marjoram | Feel free to replace green beans with zucchini, spinach, or eggplant. Drizzle with Classic Pantry Vinaigrette (see recipe) and chopped fresh parsley |
| Indian Curry: ground beef or lamb · cauliflower · carrots · ¼ cup coconut milk · 1 tsp curry powder | Trade cauliflower for broccoli and/or raw diced tomatoes for a different flavor sensation. |
| Thai Basil Beef: ground beef · green beans · red bell pepper · 1 Tbsp each lime juice and coconut aminos · a few fresh basil leaves | Top with a squeeze of lime juice for added zing. Great for breakfast with an egg added to the mix—or in a bowl with lots of broth for instant soup. |
| Deconstructed Pizza: ground beef · tomato · baby spinach · sliced black olives · ½ tsp each rosemary and oregano | Also tasty: mushrooms, zucchini, and/or kale; drizzle with a little Classic Pesto (see recipe) just before eating. |
| 10-Minute Chili: ground beef · ½ cup canned diced tomatoes · red and green bell peppers · ½ tsp cumin · 1 tsp chili powder | Serve on a bed of baby spinach and top with diced avocado and/or black olives, chopped fresh cilantro, and a light drizzle of Ranch Dressing (see recipe). |
| Deconstructed Burger: ground beef · green bell pepper · 1/8 tsp paprika | Mound ground beef on a pile of lettuce, then top with: tomatoes, onion, mushrooms, pickles, Olive Oil Mayo (see recipe), mustard, jalapeños, or BBQ Sauce (see recipe). |
| Mexicali Meat: ground beef · jalapeños · tomatoes · green and red bell pepper · ½ tsp chili powder · ¼ tsp cumin | Drizzle with Dreamy Avocado Dressing (see recipe) and top with sliced scallions and/or chopped fresh cilantro |
CHICKEN, PORK, OR FISH
Tender and oh-so-versatile, chicken breasts — or pork chops, or seafood — can be quickly transformed into one-skillet meals that will satisfy your taste buds without requiring special skills or tons of time. Serve this tender, flavorful protein alongside two bright vegetables for a pretty plate that packs a nutritional punch.
MASTER RECIPE: — CHICKEN, PORK, OR FISH
This technique works for chicken breast; pork chops; firm, white fish filets at least 1-inch thick; salmon; and shellfish (like shrimp or scallops).
2 lbs boneless, skinless chicken breasts, cut lengthwise into 1-inch strips · salt and black pepper · 2-4 Tbsp cooking fat · 2 cloves garlic, minced or crushed · 1/3 cup chicken broth
Sprinkle the chicken pieces with salt and pepper. Cook the fat in a large nonstick skillet over high heat for about 3 minutes. Add the chicken and reduce heat to medium-high. Allow the chicken to cook on one side, undisturbed, for 2-3 minutes. Use tongs to flip the chicken over and brown other side, 2-3 minutes. (For pork, cook 3-4 minutes per side.) Remove chicken from pan, reduce heat to medium, add the crushed garlic, and cook until fragrant, about 15 seconds. Then,
deglaze
the pan and finish the dish using the ingredients below. (To deglaze: Add broth to pan, along with additional seasonings. Scrape up any tasty brown bits with a wooden spoon, then bring to a boil.)
| CHICKEN/PORK/WHITE FISH RECIPES | NOTES |
| California Style: ¼ cup organic balsamic · 8 sundried tomatoes (in oil), minced · ½ cup fresh basil leaves, minced | Deglaze the pan with balsamic vinegar, broth, and sundried tomatoes. Return chicken to pan. Simmer until sauce is slightly thickened, 2-3 minutes. Remove pan from heat and stir in basil. |
| Tarragon Cream: 4 thinly sliced scallions · ½ lb sliced mushrooms ·1 tsp tarragon · 1/3 cup coconut milk | After chicken is browned, add scallions and mushrooms; sauté until just softened, about 1-2 minutes. Deglaze with broth, tarragon, and coconut milk. Return chicken to pan. Bring to a boil, then simmer over low heat until sauce is thickened, about 2-3 minutes. |
| Italian: 1 tsp oregano ·1 tsp rosemary ·1 can (14.5 oz) diced, fire-roasted tomatoes ·½ cup fresh parsley leaves, minced | Deglaze with broth, oregano, and rosemary. Add diced tomatoes, bring to a boil. Return chicken to pan, simmer uncovered until sauce is thickened, 3-5 minutes. Remove from heat, stir in parsley. |
| Citrus: 1/3 cup lime, lemon, or orange juice · 1 tsp lime, lemon, or orange zest · ½ cup fresh parsley leaves, minced· 1 Tbsp clarified butter | Deglaze the pan with the broth, citrus juice, and zest. Return chicken to pan and simmer until sauce is slightly thickened, 1-2 minutes. Remove pan from heat and stir in parsley, along with clarified butter. |
| Moroccan: 1 onion, finely diced · an additional 2/3 cup chicken broth · 1 tsp ground cumin · ½ tsp cinnamon · ¼ cup raisins · ½ cup coconut milk | Deglaze the pan with the broth, cumin, and cinnamon. Add the onion and sauté until soft, about 3-4 minutes. Add the raisins and coconut milk to the pan; bring to a boil, then simmer over low until slightly thickened, 2-3 minutes. |
| Mexican: ¼ cup lime juice ·2 tsp chili powder · 1 tsp ground cumin · an additional 2/3 cup chicken broth ·1 can (4 oz) diced green chilies (mild or hot) ·½ cup fresh cilantro leaves, minced· 1 Tbsp clarified butter | Deglaze the pan with the lime juice, chili powder, and cumin. Add the broth and chilies, then return chicken to pan. Boil until liquid is reduced by about half, 7-10 minutes. Remove pan from heat and stir in the cilantro and clarified butter. |