Food · Whole 30

No Roux Whole 30 Gumbo

My favorite part about the Whole 30/Paleo eating is that it isn’t a gimmick.  Now, I know that I gave you a bunch of brand name Whole 30 Essentials here, but you can do a successful Whole 30 without any of them.  In fact, I did not have any of them for my first Whole 30.

You do need time to prepare food and determination.  But both of those things are going to benefit you, not someone else’s wallet–and that’s what appeals to me.

The thing about cajun-type food is that it usually has a roux, which is all sorts of noncompliant.  For this gumbo, you don’t need a roux.  All you need are the ingredients and a slow cooker.  Plus, if you are lazy and you buy the veggies already cut up you don’t even need a lot of time–but you will need thyme.


2.5 pounds boneless skinless breasts, thighs or a combo

6 ounces of your favorite, compliant andouille sausage (I used this one)

About a pound of frozen shrimp

One green bell pepper

One onion

2 celery sticks

A cup of frozen okra

2 cloves of garlic

2 bay leaves

15 ounces of diced tomatoes

6 ounces of tomato paste


1/2 tsp pepper

1/2 tsp cayenne

1/2 tsp oregano

1/2 tsp thyme

1 1/2 tbsp Whole 30 Compliant Cajun Seasoning

Put all of the ingredients (other than shrimp) in the slow cooker and cook on high for about 4 hours.

Put the shrimp in when you have about 20 minutes left

When done, shred the chicken and serve over cauliflower rice for Whole 30.  If you aren’t on a Whole 30 or trying to eat paleo, you can serve it over white or brown rice.









Food · Whole 30

Easy Peezy Sheet Pan Chicken and Veggies

This is one of my favorite, easy, kid friendly Whole 30 recipes.  Literally all you do is put veggies and chicken in the oven.  This recipe is really a summer recipe with yellow summer squash, zucchini and eggplant but its been so H.O.T., I think its alright to have it now.




2 yellow squash

2 zucchini

1 eggplant (if you like, I omitted)

2 bell peppers

3 shallots

A carton of grape tomatoes

2 split chicken breasts

1/4 cup olive oil

The juice of about 1 1/2 lemons

1 Tbsp garlic


Here’s what you do:

Preheat your oven to 450.

Cut up all of your veggies.  Place them in one layer in a baking pan.


Mix together the olive oil, lemon juice and garlic.

Drizzle the mixture on top of the veggies.

Bake for 25 minutes.  Tossing half way through.

Meanwhile, rinse your chicken breasts, pat, salt and pepper.

After 25 minutes, move the veggies to one side and put your chicken breasts on the pan.

Bake the chicken and veggies for 30 minutes.

When done, carve the chicken from the bone.  Mix the chicken and veggies together and sprinkle with fresh basil.

The veggies will cook down.  So if you have room and want more veggies or chicken, cook more!

Let me know if you like this!  Like, comment, and share!




Food · Whole 30

Sweet Potato Hash: My Go-to Non Egg Breakfast

It’s the most important meal of the day and, as I said before, eggs have never been my favorite.  During my first Whole 30, I searched high and low for non-egg breakfasts.  This was the one I used for 75% of my Whole 30 breakfasts.

Sweet Potato Hash 


2 Sweet Potatoes

1 Sweet Onion

2 Whole 30 Compliant Sausages

2 Tbsp Coconut Oil

Spice of your choice: you can go sweet with cinnamon or kick it up a notch with black pepper.  Whatever your heart desires.

This is what my ingredients look like:


Not the knife.  The knife’s just for cutting and let me just tell you its the best knife.  Its an Amish knife–they know how to cut things.

You can’t really notice in this picture but my Turkey Sausage is FROZEN.  This stuff has like no preservatives so I had to freeze it before I got around to making something with it.

Chop up your onion….you might want to wear safety goggles for this.  Chop up your sweet potatoes and your sausage. This is what it looks like all chopped up:



Then, warm your coconut oil over medium heat and start sautéing the onion.

This is what that looks like:


Once you have them nice and sautéed, add your sweet potatoes. IMG_3159

Cover for a little while (I don’t know how long EXACTLY) but long enough to make them done–close to mushy.

Don’t forget your spices!

Then, add in your meat.  It’s already cooked (and if it was frozen, like mine, you had to thaw it in the microwave so it may even be a little warm).


And voila!

You have a yummy (and easy) non-egg Whole 30 compliant breakfast.

I usually portion it out and take it for lunch with me during the week.  By Friday, it’s almost gone!







Food · Whole 30

Whole 30 Compliant Breakfasts

Before Whole 30, I was never a breakfast person.  I drank coffee and starved myself.  The result of that behavior, inevitably, was that I was famished by lunchtime.  Thus, I made bad choices for lunch and snacked all afternoon.

I had always heard that breakfast is the most important meal of the day.  But I didn’t believe “them.”  I often don’t believe “them.”  With more maturity, I’m beginning to believe some of “them.”

I find that if I eat breakfast in the morning, particularly one infused with lots of protein, I make better choices the rest of the day.   I have never been a huge egg fan.  This made Whole 30 harder.  It also makes eating more protein in the morning a tad harder.  Since that first Whole 30, I’ve been better able to tolerate eggs–but only if they are well done and have lots of other flavor.

I also find that if I make a breakfast on the weekend–I will eat it all week.  That makes my morning a whole lot easier.

Here is the list of breakfasts that I have in heavy rotation:

(1) Sweet Potato Hash.  This is the easiest.  I use Aidells Chicken and Apple Sausage, two sweet potatoes and an onion.  Just cut up the onion, the sweet potato, and the sausage.  On medium heat, warm about a Tbsp and a half of Coconut Oil.  Sauté the onion.  Add in the sweat potato, add the sausage and whatever spices you want.  Cinnamon is good.  Sometimes I use a little pepper to make it spicy.  If you cover the pan, it makes the potatoes nice and soft.  I have no idea how long it takes but–not too long.

(2) Proscuitto-Wrapped Mini Fritattas.  These are DELISH.  They are also awesome because they are little and can be frozen.  The hardest part about these is finding sugar free proscuitto.  I pickup mine at BJ’s.  Its a large package and you will be able to get a couple of recipes out of it.

(3) Savory Breakfast Casserole.  The hardest part about this–again–is finding the meat.  I use Wellshire Farms Chorizo from Whole Foods.

(4) Wellshire Farms Paleo Bacon and eggs.  On days when I am too lazy to make breakfast ahead, I’ll fry up this paleo bacon and scramble two eggs.

(5) Spinach Omlette with Wellshire Farms Andouille Sausage.  OMG.  This is delicious.  I have this on the weekends.  The sausage is on point.  I sauté a little onion, pepper and spinach.  Throw in the sausage.  Then make an omlette out of two eggs.

Remember to use a compliant oil like coconut, olive or avocado.


With love,




#whole30 #whole30breakfast


Food · Whole 30

Staples for a Whole 30

After having my little love, who will hereinafter be referred to as Massimo, I struggled–like most–with losing the “baby weight.”  I struggled because I like sweets.  I like junk food.  Pizza.  Tacos.  Margaritas.  Wine.  ALL that is bad for me.  I greatly enjoy Hostess cupcakes.   And no matter how much nursing I did, I (unlike the celebrities whose weight just flies off from this activity) could not manage to lose the leftover poundage.  UNTIL I found something called the Whole 30.

During my first Whole 30, I was very strict, and quite successful.   I lost 15 pounds that first month.  It was so great. . . . I did it again. . . . two months later and lost 10 more pounds.  Yes, I was nursing.  BUT STILL 25 lbs in 2 months.  THAT was amazing.  I kept it off too until I began emotionally eating again from a huge disappointment (we all have them right?).

Not only did I lose 25 lbs in 2 months–I had a TON of NSVs (non scale victories) as well.  I felt a sense of emotional clarity.  I had no acne.  No PMS.  And a ton of confidence–if I could do 30 days of that –I was pretty sure I could do most anything.

The Whole 30, for those of you who don’t know, is a 30 day diet reset.  You cut out added sugar, dairy, grains, and a whole bunch of other stuff that is well documented on The Whole 30 website and in several books written by Dallas and Melissa Hartwig (who are apparently not writing together anymore).

I repeatedly try (lately unsuccessfully) to recreate that magical first Whole 30 so that I can feel the way I did after those first 30 days just one more time.  Maybe one day soon I’ll be successful.

In the meantime, since that really hard Whole 30 I did two years ago there are a TON of compliant products readily available on the market now.  Two years ago–it felt nearly impossible to find anything compliant.  Some things were available at Whole Foods or online at places like Amazon or Thrive Market.  But there really wasn’t all that much stuff.  Let me just say times, they are a changing.  And for the better (at least for Whole 30/Paleo junkies).

So here goes it, I cannot live without the following Whole 30 compliant things:

(1) Nutpods (Pumpkin Spice) because its pumpkin spice season AND let’s face it we ALL want our pumpkin spice latte and we shouldn’t have to give THAT up just because we want to be healthy  (available on Amazon or on the Nutpods website);

(2) Unsweetened Betterhalf (Califia Farms) because we NEED coffee and cream and we don’t ALWAYS want pumpkin spice (which happens to be seasonal anyway) (available at Whole Foods and Fresh Market–maybe even coming to a regular grocery store near you);

(3) Tessamae’s Salad Dressings.  They aren’t all compliant so be careful.  The ones I like are the Balsamic and the Creamy Ranch.   These used to be hard to find but now are in almost every supermarket–even Food Lion.  I understand they are upgrading their factory and are having some supply issues but I haven’t had trouble finding them;

(4) Coconut Secret Coconut Aminos.  These are still a little harder to find.  They are available at Whole Foods or in your local health foods store.  They work really well for terryaki style dishes.

(5) Epic Bars and Bacon Bits.  The bacon bits are wonderful on salads and the bars are good if you have a food emergency.  Available at Whole Foods, Fresh Market, and even sometimes in your local supermarket.

(6) Larabars.  Also good for food emergencies and available almost everywhere now.  Only certain ones are compliant.  My favorite compliant bars are Cashew Cookie and Apple Pie.

(7) Riced Cauliflower; Sweet Potato and Zuchini Noodles. These items are now readily available in supermarkets.  The Noodles are usually in the fresh foods section and sometimes the cauliflower is too.  There is also frozen microwaveable riced cauliflower. These are GENIUS because even thought its easy to prepare these staples this way. . . . who has time?!?

(8) Self control, self forgiveness, and no judgment.  There are ton of helpful websites, Social Media sites, etc.  Between you and I, orthodox Whole 30ers can be kind of judgmental.  They often offer great (orthodox) advice.  But, at the end of the day–its your own Whole 30 and your own life.  You don’t have to be bound by anyone else’s rules.


With love,