Before you ask whether Cholula hot sauce, French’s Yellow, or a  Tanka bar* is compatible, read the ingredient list! Yes, you can have almond flour, coconut flour, tapioca flour, cassava flour and other non-grain-based flours, but it’s context-dependent. Reaching your health goals depends on committing to both the rules and the spirit and intention of the program. I have the perfect 4th of July recipe for you today! Tip: Chewing sends a message to your body that food is coming. The forum is a great venue for these kinds of questions, but it can be a bit cumbersome to search, and as new people are joining every day, the same questions are asked over and over again. Read your labels; if there is any form of flour or starch (like cassava, potato, or coconut) used in the pasta, it’s out for your Whole30. The dressing is made with creamy coconut milk, avocado oil, apple cider vinegar, lemon juice, ground mustard, poppy-seeds and salt and pepper to taste. Just consider your source carefully and make sure the option you choose is gluten-free. Thank you for supporting Paleo Running Momma! So, you know, you don’t have to accept our helpful suggestions… but you probably should. bottles (4-Pack) 4.6 out of 5 stars 42. Tip: Flax isn’t likely to cause you any serious trouble, but it’s not the omega-3 super-food it’s made out to be, either. Roasted Red Pepper dressing. This is a very popular question, with a very unpopular answer. We explain why in It Starts With Food, but in summary, flax should be treated like any other nut and consumed in limited quantities. I wrote it off as something I would never be able to do. It’s a huge salad, but don’t count on having leftovers. Caramelized butternut squash with sweet crisp apples, dried cranberries, toasted pecans, kale and Brussels sprouts all tossed in a creamy Whole30 compliant poppy seed dressing. Preheat your oven to 425° F and line a large baking sheet with parchment paper. Tip: Factory farmed pork is one of the unhealthiest and most mistreated animals in our farming system, and these animals tend to store toxins from their environment and feed in their fat. The remaining salad is a breeze. Submit your #IAmWhole30 Story Here, One of the most active sections of our free Whole30 Forum is the “Can I Have…” section. It should stay good for about one week. We’d much rather you just eat the fruit. ½ cup sliced almonds. CLOSED- Congrats @kkn, Roasted Delicata Squash Harvest Kale Salad {Paleo, Whole30}, Triple Berry Avocado Grilled Chicken Salad {Paleo, Whole30}, Easy Spaghetti Squash Apple Fritters {Paleo & Whole30},, One-Skillet Teriyaki Meatballs {Paleo, Whole30}, Glazed Sheet Pan Chicken with Butternut Squash and Apples {Paleo, Whole30}, Crispy “Breaded” Paleo Chicken Cutlets {Whole30}, Loaded Taco Sweet Potato Sliders {Paleo, Whole30}, Dried Cranberries (I used apple juice-sweetened dried cranberries). Zucchini noodles (“zoodles”) or sweet potato noodles are a fun way to eat your veggies. Tip: We want you to spend a month learning to appreciate real food, how it tastes, the work it takes to prepare, and how it works in your body. Add the chopped chicken, sour cream, cauliflower rice and poppy seeds to the pot. Smoothies (generally made using lots of fruit) are technically compatible on your Whole30, but we strongly recommend against it. Most coconut milk yogurt contains added sugar, but there are some plain varieties that would be considered Whole30-compatible, and a source of natural probiotics. Tip: Chia isn’t likely to cause you any serious trouble, but it’s not the omega-3 super-food it’s made out to be, either. ½ cup Tessemae’s Honey Poppyseed. Food that you drink sends different satiety signals to your brain than food that you chew. The problem with legumes comes when you consume the seed. I roast it in oil and salt in a 425° oven. Snow peas (and snap peas, and green beans, and romano beans) are fine during your Whole30 – even though they’re botanically legumes. Fries are the epitome of “food with no brakes,” and anything deep-fried in vegetable oil is a default unhealthy. Shop Primal Kitchen's Whole30 salad dressings, avocado and olive oils, mayo, mustard, vinegar, collagen peptides, frozen bowls and skillets, and sauces like Classic BBQ … Monk fruit extract is a sneaky form of sugar that is used as a standalone sweetener in food and drinks. These easy one-skillet teriyaki meatballs are perfect for weeknights. Pancakes bring up a totally different psychological response than frying some eggs and eating a banana. Ordering fries with your (no bun, no cheese) burger and green salad really misses the point of the Whole30. While Carob is technically a legume, carob powder is generally made from the pod of the plant and not the seed. 5 ounces baby spinach. Anything less than 100% cocoa (cacao) is off-limits during your Whole30. Bust out of your potato rut and discover a newfound love of Brussels sprouts, asparagus, or kale! $35.00. Cacao (or 100% cocoa) is great when used as a savory spice (our Mocha Steak Rub, found in It Starts With Food, is a great example), but you can also feel free to add it to your coffee or tea, or brew it Crio Bru-style. We’re asking you to change your food habits, here, not just the ingredients. Mustard is a fine choice, just read your labels carefully. However, there are some really yummy hummus-like dip recipes out there, like this one from Jennifer at Living Grainlessly. New on the blog today - Whole30 Thai Shrimp Soup! These products are not botanically grains, but contain compounds that may cause similar problems, which is why we rule them out for your Whole30. Tip: Nuts and seeds aren’t your best fat choice, in general, and drinking your food is always less healthy than eating it. There are studies that show that how your brain perceives the food influences satiation. We recommend against using them as a “treat” to feed your Sugar Dragon. You can use two baking sheets if necessary. Even if it’s just frozen mashed-up bananas with coconut milk or a cashew milk-based frozen concoction… This. As always, though, liquid food is still not encouraged. Quinoa is another one of those pseudo-cereals. 100% green or yellow pea protein is acceptable on the program. Consider brushing your teeth more frequently or chewing on mint leaves or fennel seeds as a fresh-breath alternative. What we actually wanted to say here was, “Hell, no.” Buying (or baking) Paleo Bread during your Whole30 is an exercise in missing the point. My name is Michele and I’m a Paleo eater and recipe creator, runner, mom of 3, and the gal behind Paleo Running Momma! However, some brands add sugar to their ingredients, so read your labels. However, we highly discourage mixing cacao with dates, figs, or other fruits to make chocolate-y confections during your program. If you spend a lot of time chewing, but not eating, your body is going to get quite confused in its responses. These extracts are used to boost flavor in food and beverages and also to preserve certain food products, like meat. (In this case, “noodles” just represents the shape, not the taste, texture, or flavor.) It’s great on pretty much any salad! Tip: We recommend using Larabars as emergency snacks, or fuel during endurance athletics. Ice. The amount of sugar listed on the nutrition label has nothing to do with whether something is Whole30 or not. All chewing gums contain some form of added sweeteners (including xylitol) that aren’t acceptable under Whole30 guidelines. If it separates in the refrigerator, just stir or shake it back together before using. Don’t ask if quinoa or Siete tortillas are okay, because we spell it out clearly right there in the rules. Tip: Coconut water is essentially a “light” fruit juice. New on the blog - this flavor-packed Paleo and Who, There’s nothing like a good loaded burger bowl i, One skillet chicken recipes might just be my favor, I’m always looking for new delicious dairy-free, This Whole30 Breakfast Fried Cauliflower Rice is q. Since bacon is more fat than meat, that grocery store bacon is really not a healthy food choice. The opinions and/or information presented on this website is in no way intended as medical advice or as a substitute for medical treatment, and should only be used in conjunction with the guidance, care, and approval of your physician. This soy sauce substitute is derived from coconut nectar, but brewed (and lightly fermented) with sea salt and water into a savory “umami” flavor. The problematic compounds are found in the seed (bean) itself. Tessemae's Organic Green Goddess Dressing and Marinade, Whole30 Certified, Keto Friendly, USDA Organic, 10 fl oz. Subscribe to email updates for new recipes delivered to your inbox! Blend until smooth and creamy, then stir in the poppy seeds. Paleo, vegan, dairy-free, gluten-free, and Whole30. Tesseamae's Honey Poppyseed will brighten up any salad with the perfect combination of sweet and tangy. Besides, anything you can get from protein powder (except maybe chemical extractives, added sweeteners and strange-sounding isolates) you can get from whole foods during your Whole30. Add the pecans and sprinkle with a bit of salt. Butternut Squash Salad with Poppy Seed Dressing {Paleo, Vegan, Whole30} This roasted butternut squash salad is loaded up with goodies and good for you ingredients! Bread is as SWYPO as it gets, and is still a nutrient-poor food choice, pushing more nutritious foods off your plate. You can drink it black, add unsweetened compatible nutpods, coconut milk, almond milk, or add cinnamon or vanilla beans to the brew. Once the squash has partially cooled, toss it into the salad. This means that if you click on a link and make a purchase, I will receive a small commission at no cost to you. This is a great option if you don’t want any of the ambiguity of label-reading. Lemon & Chive Dressing. If you have an unhealthy emotional relationship with cheese, use cheese as a comfort food, or find cheese is a trigger food for other cravings (like wine or crackers), it’s absolutely for the best that you leave these recreations out of your Whole30. Toast the pecans lightly in a skillet with a little oil and salt as well. Instead, learn to appreciate the natural flavors of your foods, and don’t rely on sweet tastes to prop up sugar cravings. If you are looking for a punch of flavor in your salad, this Creamy Lemon Poppy Seed Dressing Recipe is just what you need! The remaining salad is super easy to throw together! Since all of the potentially problematic parts are contained in the seed, it’s A-OK to eat parts of the plant other than the seed during your Whole30. Love it! While it’s not highly processed like its liquid or powdery cousins, the only purpose of stevia leaf is to sweeten something that was not already sweet. (Don’t tell us you’d get the same satisfaction from a frozen banana because we call your bluff.) The longer you massage, the softer it gets. Tip: White potatoes pack a whole lot of energy into a relatively small package. These are fine choices as thickeners and can be especially helpful in sauces and gravies. We've combined aged white balsamic vinegar with honey and poppyseeds for your new favorite, clean label As long as I'm the one making the jokes, that is. This salad is perfect to serve to a crowd – although realize that people will fight over it because it’s THAT good. Enjoy! Got it? Adding salt to your Whole30 plate won’t push you over reasonable sodium limits, and if you avoid salt altogether, you run the risk of an electrolyte imbalance (not to mention serious food boredom). Caramelized … Whole30 program rules, the Meal Planning template, and 15 recipes from Melissa’s cookbooks. 1 avocado, diced. It is really a meal. Yes, you can have coconut flour, almond flour, tapioca flour, and other non-grain-based flours, but it’s context-dependent. As such, we’re not worried about the potential downsides—and if green beans are the worst thing in your diet, you’re doing okay. Arrange in a single layer on the prepared baking sheet spread out as much as possible to allow the squash to brown. Next, toast the pecans. Before you even read this list, please make sure you’ve done the following: No, really read them, a few times. The same guideline applies to buckwheat, amaranth, and other gluten-free grain substitutes. Yeast extract is also fine during your program. Do you really like coffee, or are you drinking it for the hit of sugary flavor? I can’t get enough winter squash, I’m ridiculously obsessed. if dining out. Just say no, and sandwich your meat in a lettuce leaf, portobello mushroom caps, or toasted sheets of nori instead. If we did, you’d never be able to eat outside of your own kitchen, because all restaurants use them in cooking. In a large bowl, toss the butternut squash with the oil for roasting and sprinkle all over with sea salt. Stir occasionally as they cook, lowering the heat if necessary to prevent burning, for 3-5 minutes. Compatible commercially-produced almond milk is easier to find than ever before, however, the majority will still have sugar and few may even still have carrageenan—rendering those off-limits for your Whole30. You can have your shaker cup back in 30 days; for now, focus on starchy veggies and lean protein after a workout. If I didn’t add the dressing until later, could I make the salad ahead of time then add the dressing when it’s time to eat? Paleo, primal, grain free, gluten free. If you’re in our Ninja Facebook group I have another 4th of July dessert recipe coming to you Wednesday! We wanted to create the healthiest program possible, but we also need it to be do-able for those who travel for business or pleasure, or simply want to dine out during the month. Finally, bread (even if it is made from coconut flour) is the very definition of “food with no brakes!” P.S., this extends to tortillas and coconut flour wraps as well. They’re a great way to add that hint of sweetness to a sauce (like the Char Siu pork from Well Fed), or to stuff with almonds and wrap in (compatible) bacon as a fancy-schmancy appetizer. But remember, salt is an exception to the Whole30 “no added sugar” rules. Promise.). And the psychological impact of eating pancakes as part of your healthy eating, life-changing plan cannot be ignored. This is something we want you to avoid during your Whole30. Per this ruling, all coconut aminos are allowed on the program. And, of course, what you choose to do after your 30 days are up is entirely up to you. Juicing strips many of the nutrients out of the fruit, but still leaves all of the sugar. Finished with your Whole30? Spinach Avocado Shrimp Salad - Keto, Low Carb, Paleo, Whole 30 We call those recipes Sex With Your Pants On (SWYPO) foods, and they are expressly off-limits during your Whole30. For most of us, deep-fried, salted, crunchy chips are a bonafide food-with-no-brakes, and fall into that deep, dark area of less-healthy foods with technically compatible ingredients. It’s only 30 days. Paleo, vegan, dairy-free, gluten-free, and Whole30. Pancakes in any form do not encourage success with the Whole30 program. And you actually use very little dressing. Feel free to roast your own kale, pan-fry your own plantains, or bake your own sweet potato spears at home, however. Soften your dates by soaking in hot water if necessary, then add them to a high speed blender along with the vinegar, almond milk, mustard, onion powder, salt, and oil. However, protein powder from approved ingredients like 100% egg white, 100% grass-fed collagen peptides, or 100% pea protein are allowed on the Whole30, provided they contain no sweeteners. Bragg’s Amino Acids are derived from soy, and all forms of soy are out for your Whole30. Ideally, you’re using high-oleic saafflower or sunflower oil; these actually have a pretty favorable fat profile,  similar to extra-virgin olive oil. This salad and dressing are so delicious that I make them regularly. We REALLY don’t like this, and would encourage you to take a look at why you need this at all. Promise. Some varieties have fruits and fruit juices added, which are just fine. I hope you stay awhile, eat, savor, and enjoy! Over here you’ll find real-food, clean eating family favorites that you’ll be excited to share with your loved ones. Note, anything in italics below are not official “rules” of the Whole30—they’re just suggestions from us to you, based on our experience, and the experience of the 100,000+ people who have done our Whole30 program in the last four years. (Even the “olive oil” mayo is mostly soybean oil!) And yes – the poppy seed dressing is paleo, Whole30, and vegan too! As such, we’re not worried about the potential downsides of consuming these “veggies.”. We like the probiotic benefits of ‘booch, and we think it makes a fine addition to your Whole30 menu. ©2020 Thirty & Co, LLC Whole30® and the Whole30 logo are COMBINE THE … First, salt makes your food delicious. So when it comes to almond milk, even if you make your own… we’d rather you just eat the almonds once in a while! Most (but not all) varieties of Larabars are acceptable during your Whole30, so read your labels. Remove from the oven and allow to cool slightly. Nothing herein is intended to diagnose, treat, cure or prevent any disease. But please, no processed date syrup. Oct 8, 2020 - Explore Ashley Kersey's board "Whole30", followed by 101 people on Pinterest. If you’re making it yourself, do what you can to ensure that the sugar is used by the bacteria (appropriate fermentation time). registered trademarks of Thirty & Co, LLC PRIVACY POLICY | TERMS & CONDITIONS | Community Policy CONTACT | MEDIA AND PRESS | UPDATE COOKIE PREFERENCES, Jump Start Your Whole30! Just like stevia, it is to sweeten something that was not already sweet, and this is something we want you to avoid during your Whole30. The dressing won’t get the salad soggy since we’re using kale and Brussels sprouts, which is an added bonus! but I'm not here to rain on your grains (or anything else) so come along for the ride! Grab your butternut, preheat the oven, and gather all your ingredients – let’s go! Most coconut waters are technically compatible, containing only natural sugars from the coconut. While it might not technically be considered a grain, it contains properties that could be similarly problematic to your body, which makes it off-limits for your Whole30. For that reason, no store-bought chips of any nature on the Whole30. It’s simple but addicting and sure to be a favorite at any gathering. These products don’t even come close to our definition of real, whole food—and they’re packed with off-plan ingredients like soy protein and stevia. Pea protein is often used by functional medicine providers since it’s gentle even for sensitive patients (those with GI issues or a host of allergies/intolerances) and is considered a “hypoallergenic” protein source.
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