Paleo & Whole 30 Asparagus Soup

28 Feb

Asparagus is very low on the glycemic index and a great source of vitamin K and iron.  I typically eat asparagus one of two ways: sautéed with shallots or wrapped in prosciutto (or bacon) and roasted.  Both excellent choices don’t get me wrong… then my mother-in-law made a delicious batch of cream of asparagus soup that inspired this Whole 30 creation.

Paleo and Whole 30 asparagus soup

Paleo and Whole 30 asparagus soup

Ingredients:

1 tbl. ghee

1 sweet onion, diced

2 pounds asparagus spears, woody ends removed, spears cut into 1 inch pieces

3 cloves garlic, minced

1 quart organic low sodium chicken or vegetable broth

Kosher salt

Pepper

Method:

Melt ghee in a pot over medium heat.  Add onion, season with a little salt and sauté for 5 minutes.  Add garlic and sauté another 2 minutes.  Add the asparagus and sauté for 2 minutes.  Add the broth and simmer until asparagus is tender.  Use an immersion blender or transfer soup to your blender and blend until smooth.  Season to taste with salt and pepper.

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Paleo & Whole 30 Pulled Pork Mofongo

27 Jan

This is my first time attempting a Puerto Rican dish and I know that mofongo normally contains fried pork chop and chicharrón so bear with me.  I substituted leftover pulled pork for the fried pork chop and bacon for the chicharrón.  Packed a lot of flavor into it!

Paleo and Whole 30 pulled pork mofongo

Paleo and Whole 30 pulled pork mofongo

Ingredients:

~1 cup coconut oil

3 green plantains

10oz bacon (uncured nitrate free and no sugar added), diced

6 cloves garlic, minced

1 tbl. extra virgin olive oil

1 cup low sodium chicken broth

1 sweet onion, thinly sliced

2 cups leftover pulled pork (Whole 30 pulled pork recipe here)

1 tsp. dried oregano

Kosher salt

Pepper

Method:

Fill a large bowl with warm salted water.  Peel plantains and cut into 1 inch thick slices on a bias.  Place the plantains in the salted water while you begin prepping other ingredients.  Add bacon to a large non stick skillet and cook until crispy.  Remove to paper towel reserving half of the bacon fat.  In the same nonstick skillet with bacon fat over medium heat add onion, season with salt and pepper and sauté.  Add coconut oil to a large cast iron skillet over medium high heat.  When the coconut oil is melted and hot add your plantains (you will need to do this in two batches) and cook until golden on each side (~5-8 minutes per side).  Over time you may need to reduce the heat a bit on your cast iron skillet, between medium and medium high.  Meanwhile when your onions have begun to caramelize add the pork to the skillet with them, seasoning with salt, pepper, and oregano.  Add your cooked plantains, garlic, olive oil, salt, pepper and chicken broth to your food processor and pulse until a nice mashed consistency has formed, then pulse in bacon.  Move mofongo (plantain mixture) to a dish or bowl and top with the pork/onion mixture which has now begun to crisp.

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Paleo & Whole 30 Kale Roasted Butternut Squash Salad

21 Jan

This is our third year in a row where we have done the Whole 30 challenge in January!  Such a great, healthy way to detox from holiday sugar indulgences (if you indulge…we did).  I’m just about at the end of my list of ideas for this year’s Whole 30!  So far I’m thrilled to have had success!  You never know how new ideas will turn out, but these have been delicious!

Paleo and Whole 30 Kale roasted butternut squash salad

Paleo and Whole 30 Kale roasted butternut squash salad

Ingredients:

4-6 servings (depending on how much salad you like)

5oz fresh baby kale

1 butternut squash, peeled, seeded and cubed

Extra virgin olive oil

Kosher salt

Pepper

1 large clove garlic, minced

1 1/2 tbl. dijon mustard (I use Westbrae Naturals for my Whole 30 compliant dijon)

3 tbl. apple cider vinegar

Method:

Preheat your oven to 425°F.  Toss cubed butternut squash with olive oil and season with salt and pepper.  Spread seasoned squash on a baking sheet lined with foil and bake at 425°F for 25 minutes.  Remove from oven and cool completely.  For the dressing first mash your minced garlic with 1/4 + 1/8 tsp. kosher salt using the back of a spoon to form more of a paste.  Whisk dijon and apple cider vinegar into the garlic.  While whisking slowly drizzle in 6 tbl. olive oil.  Toss kale with roasted, cooled squash and dressing.

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Paleo & Whole 30 Eggs Benedict

9 Jan

The photo isn’t the best because my bacon wrapped asparagus is not as visible as I would like.  The bundles were beautiful coming out of the oven!  This recipe is going to require a bit more skill, specifically due to the hollandaise.  Worth the effort, quite a tasty breakfast!

Paleo and Whole 30 eggs benedict

Paleo and Whole 30 eggs benedict

Ingredients:

2 servings

Asparagus

1/2 pound asparagus, ends trimmed

1 package nitrate free so sugar added bacon (you only need 2-3 strips) or nitrate free prosciutto (2 slices per asparagus bundle)

Extra virgin olive oil

Pepper

Kosher salt

Poached eggs

Water (1.5 inches deep)

1 tsp. salt

3 tsp. white vinegar

4 large, fresh, cold eggs

Hollandaise

3 fresh egg yolks

1/2 tsp. water

1/4 tsp. kosher salt

1/8 tsp. cayenne pepper

8 tbl. ghee

2 tbl. lemon juice (should get this much from one lemon)

Method:

Asparagus

Preheat oven to 400°F.  Snap the woody ends off of your asparagus (and discard them) then toss the spears with olive oil, pepper, and kosher salt to season.  Make 2-3 bundles of asparagus and wrap each with one piece of bacon or two pieces of prosciutto.  Lay on a baking sheet covered with aluminum foil.  Bake at 400°F for 20 minutes, flipping halfway through so the bacon/prosciutto crisps on all sides.  I diced the extra bacon and cooked it in a skillet over medium heat until crispy, moving to a paper towel to drain excess fat.

Hollandaise

In a small saucepan whisk 3 egg yolks with 1/2 tsp. water, 1/4 tsp. salt, and 1/8 tsp. cayenne vigorously for 1 minute.  Place the pan on and off low heat (for me low was the 3rd tick mark on my electric burner) and whisk constantly for 3 minutes, until the egg yolk is the consistency of custard.  By on and off I mean about 10 seconds on the heat and 10 seconds off the heat over the course of the 3 minutes.  You don’t want the egg to heat too quickly nor do you want it to overheat.  You’re aiming for 140-145 degrees as your final temp.  Once you have achieved the custard consistency whisk in 1 tbl. lemon juice.  While whisking add 1 tbl. ghee every 30 seconds until you reach 4 tbl.  Now add another 1 tbl. lemon juice and 1 tbl. ghee every 30 seconds until you’ve incorporated all of your ghee.  Season the hollandaise to taste with salt or more lemon juice.  This recipe makes more hollandaise than you will need for your eggs.  Store the remainder in a tight jar in the fridge.  You can put it on  other veggies or even some chicken.  Just be careful reheating you don’t want the hollandaise to break.  I would recommend warming over very low heat with constant whisking or placing in a double boiler with constant whisking.

Poached eggs

Alton Brown has a tutorial for perfectly poaching eggs at http://www.foodnetwork.com/recipes/alton-brown/perfect-poached-eggs-recipe.html.  Personally I find that having the water perfectly still when adding my eggs prevents too much feathering of the whites, so I ignore Alton’s recommendation to stir the bubbles off the bottom of the pan (see video in link).

Place your poached eggs on top of your cooked bacon/prosciutto wrapped asparagus, top with hollandaise and more crispy bacon pieces.

Approximate macros for 2 bundles of prosciutto wrapped asparagus with 2 poached eggs and 1 teaspoon of hollandaise:

Calories:  264

Fat:           16g

Carb:        10g

Protein:  25g

 

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Paleo & Whole 30 Baked Frittata

8 Jan

I always make a huge frittata/crustless quiche type thing that my husband can cut a piece of and heat up for breakfast when doing a Whole 30 challenge.  This is a super flavorful dish that reheats well!  Eating clean and missing your regular breakfast routine?  Try this!

Paleo and whole 30 baked frittata

Paleo and whole 30 baked frittata

Paleo and whole 30 baked frittata

Paleo and whole 30 baked frittata

Ingredients:

2 tbl. ghee

1 sweet onion, diced

2 cloves garlic, minced,

1 large sweet potato, shredded

1 spaghetti squash

12oz chorizo sausage, diced (nitrate free and no sugar added)

14 large eggs

2 tbl. fresh parsley, minced

Kosher salt

Pepper

Extra virgin olive oil

Method:

Preheat oven to 425°F.  Cut spaghetti squash in half lengthwise and coat flesh with olive oil and season with salt and pepper.  Bake squash cut side down on a baking sheet lined with aluminum foil at 425°F until fresh is soft, ~40 minutes.  Remove and discard seeds and membranes once cooked.  Reduce oven heat to 350°F.  Peel the sweet potato and then shred it through your food processor using the shredding disc blade attachment.  In a large skillet over medium to medium high heat melt ghee.  When hot add onion, sweet potato, garlic, and chorizo.  Season with salt and pepper and sauté until onion and sweet potato are soft.  Scoop the spaghetti squash from the skin and combine with other ingredients in the skillet.  Set mixture aside to cool (if you add it to your eggs too hot they will scramble; alternative to waiting temper the eggs with the mixture).  In a large mixing bowl whisk the eggs and season with salt and pepper.  Stir the squash/onion/chorizo/potato mixture and parsley into the eggs.  Transfer the mixture to casserole dishes (I split it across two) and bake at 350°F for 30-45 minutes.

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Paleo & Whole 30 Pork Fried Cauliflower Rice

8 Jan

I was looking for something creative to do with leftover pulled pork.  I’m very happy with how this pork fried “rice” came out!

Paleo and whole 30 pork fried cauliflower rice.

Paleo and whole 30 pork fried cauliflower rice.

Ingredients:

4-5 tbl. ghee

4 tbl. coconut aminos

2 tbl. rice wine vinegar

1 tbl. sesame oil

1/2 tsp. extra virgin olive oil

Kosher salt

Pepper

1 head cauliflower, riced

1 onion, diced

1.5 cups matchstick carrots

1 green bell pepper, diced

1/2 lb. asparagus, chopped

1 clove garlic, minced

1 head baby bok choy, thinly sliced

1 cup leftover pulled pork (recipe here)

3 large eggs, beaten

2 scallions, thinly sliced (or use 2 tbl. freshly chopped chives)

Method:

In a small bowl combine coconut aminos, rice wine vinegar, sesame oil and set aside.  Rice head of cauliflower with your food processor shredding blade.  Heat 2-3 tbl. ghee in a deep sauté pan over medium high heat.  Add onion and riced cauliflower, season with some salt, and sauté until cauliflower is at your preferred tenderness.  Add half of the coconut amino mixture and mix into the cauliflower.  Transfer cooked onion/cauliflower to a large bowl.  Drop heat to medium and add another 2 tbl. ghee to skillet.  Add asparagus, carrots, bell pepper, bok choy, garlic, and pork.  Sauté until vegetables are crisp tender.  Beat eggs in a bowl with the olive oil, season with salt and pepper, and add to pan.  Scramble eggs until set, add the remaining coconut amino mixture and scallions.  Add back the onion/cauliflower.  Season to taste with salt and pepper and heat through.

 

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Paleo & Whole 30 Cauliflower Cream of Broccoli Soup

6 Jan

This is my Whole 30 version of Panera Bread’s dairy laden (but tasty) broccoli cheddar soup!

Paleo and whole 30 cauliflower cream of broccoli soup

Paleo and whole 30 cauliflower cream of broccoli soup

Ingredients:

3-5 tbl. ghee

1 small sweet onion, diced

2 cloves garlic, minced

1 small sweet potato, baked, peeled, and mashed

1 1/2 cups matchstick carrots (the bag of already shredded carrots at the grocery store)

2 cups broccoli florets, cut into bite size pieces (I used frozen)

2 cups organic low sodium chicken (or vegetable) broth

1 1/2 cups cauliflower cream (recipe here)

Kosher salt

Pepper

1 tbl. paprika

Method:

Melt 3 tbl. ghee in a pot over medium high heat.  Add onion and saute 2 minutes.  Add carrots and garlic and saute 3-5 minutes.  Add sweet potato and mix in well.  Add broccoli, broth, and cauliflower cream and simmer until the broccoli is cooked to your liking.  Season with paprika (more for color), salt and pepper to taste.  Can add additional ghee for more flavor.

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Paleo & Whole 30 Green Smoothie

4 Jan

Ok so mine wasn’t so green, but that’s what happens when you only have raspberries and blackberries in your freezer.  This is a simple breakfast that’s fast enough for my weekdays.  Also makes a great snack!

Paleo and Whole 30 green (or in this case purple) smoothie

Paleo and Whole 30 green (or in this case purple) smoothie

Ingredients:

For one serving…

1/2 cup baby kale (make sure it is baby kale, can substitute baby spinach)

1/2 – 1 cup frozen fruit, pick your favorite (I used 1/2 cup blackberries, 1/2 cup raspberries today)

3/4 cup unsweetened cashew milk (can substitute unsweetened almond milk or coconut milk)

1 tbl. chia seeds (can substitute flax seeds)

Method:

Combine everything in your high powered blender (I used my Vitamix) or food processor until smooth.  Pour into one of those reusable BPA free tumbler cups with a straw and you’re good to go!

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Paleo & Whole 30 Loaded Baked Sweet Potato

3 Jan

Eating clean but missing your loaded baked potato with your steak?  Have no fear!  This combination has amazing flavor!  Not only will you no longer be missing out, this might replace your old loaded baked potato forever!

Paleo and Whole 30 loaded baked sweet potato

Paleo and Whole 30 loaded baked sweet potato

Ingredients:

Whole 30 Jalapeño roasted garlic aioli (recipe here)

Whole sweet potatoes (I cooked 8)

1 package bacon (nitrate free, no sugar added for Whole 30 compliant)

Method:

Preheat your oven to 425°F and bake your sweet potatoes on a baking sheet line with foil, 60-70 minutes.  While your sweet potatoes are baking make your aioli.  Dice your bacon and cook it over medium high heat in a skillet to desired crispiness, transfer to paper towel to drain excess fat.

When cool enough to handle, cut your baked potato lengthwise, add a dollop of jalapeño roasted garlic aioli, and top with bacon.  Devour.  Great as is or as a side dish.

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Paleo & Whole 30 Jalapeño Roasted Garlic Aioli

3 Jan

I was looking for something to jazz up sweet potatoes.  My favorite burger restaurant makes a jalapeño aioli that dresses some of their burgers.  I always get a side of it to dip my sweet potato fries into:  little sweet + little spice = perfect!  I don’t have their recipe so I gave my own a whirl.  Success!

Paleo and Whole 30 jalapeño roasted garlic aioli

Paleo and Whole 30 jalapeño roasted garlic aioli

Ingredients:

4 tiny garlic cloves, roasted

2 jalapeños, slided until you hit seeds, then seed and dice

1 cup mayonnaise (homemade, canola or olive oil based for Whole 30)

1 tsp. dijon mustard (Westbrae Natural brand because it meets Whole 30 standards)

Juice from 1/4 lime (~3 tsp)

4 tbl. extra virgin olive oil

1/2 – 3/4 tsp. kosher salt

Pepper

1/8 tsp. cayenne pepper

2 dashes coconut aminos

Method:

Cut the top of a head of garlic to expose the cloves.  Brush the exposed cloves with olive oil and sprinkle with kosher salt.  Wrap into a pouch with aluminum foil and bake at 425°F for 30 minutes.  Squeeze 4 small cloves out, save remainder for any other use.  Place 4 roasted garlic cloves, jalapeños, mayo, dijon, lime juice, olive oil, salt, one grind of fresh pepper, cayenne and coconut aminos in your food processor with blade attachment.  Process until smooth.

 

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