Whole30 Information

Whole30 at Starbucks

So guys we all know that sugar is as sly as the devil and lurks EVERYWHERE. You would think that things like tea and coffee would be safe from the treacherous reaches of sugar, unless you are manually including them.

WELL GUESS AGAIN.

To help all of us in our fight against sugar as well as unnecessary additives in our teas and coffees, especially when on the go, I have compiled some necessary nuggets of information when ordering a beverage at Starbucks.

COFFEE

-So first off, basic black coffee (hot) or iced (make sure to say “unsweetened” when verbally ordering and to check your customization when ordering via mobile) is generally safe. You can go for any of the three roasts starbs has on hand. My personal fav is the blonde roast.

-Now if you don’t want just plain coffee, you can step up your game by ordering an Americano which is shots of espresso and water! I again recommend the blonde Americano…it just tastes smoother in my mind haha. This can also be ordered iced!

-Also important to note that the regular Starbucks Cold Brew and the Nitro Cold Brew have no sugar! Just remember to say no to the cream!

-Other drinks that involve coffee that can be considered compliant: espresso, doppio

***also to be noted the almond milk and coconut milk at Starbucks have sugar in the ingredients sadly

TEA

-So I just recently learned that any Iced Teas that are “Shaken” are sweetened so avoid those but there’s a BUT if you keep reading

-Also not all hot teas are compliant, so please note the following:

  • Compliant:
    • Comfort Wellness Tea
    • Emperor’s Cloud & Mist Green Tea
    • Jade Citrus Mint Green Tea
    • Organic Jade Citrus Mint Brewed Tea
    • Mint Majesty Herbal Brewed Tea
    • Royal English Breakfast Tea
    • Earl Grey Brewed Tea
    • Organic Chai Tea
  • Not Compliant (have sugar or other crap) :
    • Citrus Defender Tea
    • Defense Wellness Tea
    • Passion Tango Herbal Tea
    • Peach Tranquility Tea
    • Rev Up Wellness Brewed Tea
    • Youthberry White Tea

**This list is not all inclusive, but its a starting point

-Iced Teas can be made compliant if you say unsweetened or subtract the liquid cane sugar in the customization screen in the mobile order.  Examples include teas that can be made unsweetened and are compliant:

  • Black Tea (Iced)
  • Green Tea (Iced)
  • White Tea (Iced)
  • Passion Tango Tea (Iced)
  • Pineapple Black Tea (Iced)
  • Peach Citrus White Tea (Iced)
  • Strawberry Green Tea (Iced)

 

Hope this helps! I will be updating this list periodically

UPDATED 9/14/2018

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Recipes

Whole30 Plantain Taco Bake

-2 lbs of ground beef or ground chuck

-2 more green than yellow plantains

-1/2 of a white onion chopped

-2 cans of diced tomatoes with green chiles

-S&P

-1 Tbsp cayenne pepper

-1 Tbsp chili powder

-1 Tbsp paprike

-1 Tbsp cumin

-1 Tbsp oregano

-1 Tbsp garlic powder

-ghee

-2 eggs

First preheat your oven to 350F. Next you take the ground beef or ground chuck, add in the spices ( salt, pepper, cayenne powder, chili powder, paprika, cumin, oregano, garlic powder ) and mix the meat with the spices. Let the meat mixture sit while you heat the skillet with a 1tsp of ghee ( I used @organicvalley ghee). Meanwhile chop the white onion in 1in pieces and sauté the onion in the ghee. Once the onion is cooked through, add the meat and cook until brown.

While the meat is cooking, peel the plantains, cut lengthwise and line the bottom of the casserole dish with them. I sprinkled chili powder on them as well for a bit of a kick. Once the meat is thoroughly cooked through, strain it and them dump it into the casserole dish. Next dump the 2 cans of diced tomaotes with chilies on top and spread across evenly. Place the dish into the oven and let it cook for 40 minutes.

Once cooled, you can serve the taco bake with fresh salsa and guac. I used the medium fresh salsa from @aldiusa and the pineapple poblano as well. I also topped with cilantro for taste.

Caveat…it’s not gonna look perfect..it will fall apart BUT it tastes amazing and is so so easy to make!

Condiments

Whole30 Jalapeno Mayo

Ingredients:
1. One room temperature egg
2. One cup of avocado oil or lighting tasting olive oil. DO NOT USE EVOO OR REGULAR OLIVE OIL. Trust me! I am a huge fan of chosen foods Avo Oil! Costco has that huge bottle for $10 right now!
3. 1/2 tsp salt
4. 1/2 tsp pepper
5. 1/2 tsp garlic powder
6. 1/2 onion powder
7. Juice of half a lemon or 2 TBSP vinegar (lemon gives a better taste but vinegar works in a pinch too) or 1TSBP Yellow Mustard.
8. 1 medium roasted jalapeño chopped (roast fresh jalapeño at 400F for 40 minutes). If the pepper is on the larger side, maybe don’t add all of it cause it might burn your tastebuds hahaha.
Start by measuring out your oil, then crack the egg into the oil and let it settle in the middle. Next add in spices, lemon juice and jalapeño. Place the immersion blender in the middle of the cup preferable above the egg. Blend and slowly move the immersion stick up. That’s it!

PS An immersion blender makes FOUL PROOF Paleo mayo. It’s worth the investment. .

Condiments

Citrus Vinaigrette (Whole30)

It’s super simple, so here ya go!

  • 1 tbsp olive oil or any compliant oil for that matter
  • 2 tsps white wine vinegar
  • 3 tsps fresh squeezed orange juice (I got mine from Marianos Market)
  • 1 tsbp Dijon Mustard
  • pinch of salt
  • pinch of pepper
  • 1 TSBP crushed pineapple

 

Once all in a bowl, you just mix together with a whisk or a fork! You are also more than welcome to tweak the measurements based on your own tastebuds!

Recipes

Whole30 Quickie Chickie and Sweet Potato Fries

Ingredients:

  • 1 pack of 4 chicken breasts,
  • Tessemaes mild buffalo sauce
  • 3 sweet potatoes.
  • ghee
  • avocado oil spray,
  • salt and pepper

1. First cut your chicken in about 1 inch strips.
2. Grab a plastic freezer bag, put chicken breasts, salt, pepper, and give or take ⅔ cup of tessemaes Mild Buffalo Sauce and let it marinate for ATLEAST AN HOUR, but preferably overnight if you can!
3. Next grab your sweet tater, pop it into the microwave for 1 minute to soften, and then chop into fry style pieces.
4. Preheat your oven to 400F.
5. Line the SP fries on a wire rack, on a baking sheet….(try this and thank me later 😏). Spray with avo oil and sprinkle the salt all over. Place into the oven for about 35-40 minutes.
6. Now let’s pretend time has passed and your chickies are marinated enough. Grab some ghee and melt it in a pan.
7.Once melted, place about 4 or 5 chicken strips into the pan and cover with a splatter pan or pot cover…again TRUST me lol.
8. Turn the chicken over once browned/oranged lol.
9. Once chicken is fully cooked, place on plate with sweet potato fries and drizzle some additional mild buffalo sauce for more of a boost in flavor!

Recipes

Take an Eggcation Sweet Potato Bowl (Whole30)

Need an egg-free few days on your whole30…try this recipe!


this is what you need for the base

-1 sweet potato
-coconut oil
-cinnamon
-salt
-almond butter or any compliant nut butter (pictured above is Nutzo Power Fuel)

Now the add-ons
-1 banana
-1 apple
-unsweetened coconut shreds
-almond/walnut/pecan pieces

 

Steps:

  1. Roast the sweet potatoes! I cut them up into chunks…skin on….sprayed with Pompeian coconut oil spray…sprinkled with salt and sprinkled VIGOROUSLY with cinnamon. I baked at 400F for 40 minutes.
  2. Combine base and suggested add-ons to create your own masterpiece. You can also any other add-ons depending on what you like. What’s important is the base – cinnamon roasted sweet potato chunks!

 

 

Recipes

Whole30 Jalapeno Deviled Eggs

I call these puppers #Whole30 Jalapeno Deviled Eggs…they have a bit of a kick but if you like jalapeno #paleomayo…you’ll like these!

Ingredients

  • 5 HB eggs
  • 3 TBSPs Jalapeno Paleo Mayo
  • Salt
  • Pepper
  • Chili Powder
  • Red Pepper Flakes (for garnish)

First you separate the egg yolks into a bowl, add the jalapeno mayo, seasonings and mix together! You can easily just scope the mixture into the egg white shells or you can be fancy and pipe them! Although I have a piping kit, you can easily take a sandwich baggie and snip a corner and voila…a simple piping baggie. Now your Deviled Eggies can be a little fancy!

 

**You can use any paleo mayo recipe and add a roasted jalapeno to it, but if you want my recipe, its listed on an earlier blog post, but I’ve repeated it for your convenience here!

Ingredients:

1. One room temperature egg

2. One cup of avocado oil or lighting tasting olive oil. DO NOT USE EVOO OR REGULAR OLIVE OIL. Trust me! I am a huge fan of chosen foods Avo Oil! Costco has that huge bottle for $10 right now!

3. 1/2 tsp salt

4. 1/2 tsp pepper

5. 1/2 tsp garlic powder

6. 1/2 onion powder

7. Juice of half a lemon or 2 TBSP vinegar (lemon gives a better taste but vinegar works in a pinch too)

8. 1 medium roasted jalapeño chopped (roast fresh jalapeño at 400F for 40 minutes). If the pepper is on the larger side, maybe don’t add all of it cause it might burn your tastebuds hahaha.

Start by measuring out your oil, then crack the egg into the oil and let it settle in the middle. Next add in spices, lemon juice and jalapeño. Place the immersion blender in the middle of the cup preferable above the egg. Blend and slowly move the immersion stick up. That’s it!

 

 

Whole30 Information

Whole30Compliant vs Whole30Approved

Want to know the difference between whole30approved vs. whole30compliant!?!

So I think of it this way….whole30compliant is a good or product that meets all of the whole30 guidelines…ingredients AND rules wise! (Whole30 Swypo is something that has compliant ingredients but as a whole based on the rules is not whole30compliant…think tortillas and banana pancakes etc). Whereas whole30approved is a good or product that meets the guidelines AND is endorsed with the whole30 stamp of approval.

Basically products that are whole30approved are also whole30compliant. But just because something is whole30compliant that DOES NOT MEAN its whole30approved.

 

Follow this link to get an up to date listing of all whole30approved products: LINK

 

Recipes

Whole30 Green Bean Shrimp Stir Fry

Let me start by saying this is truly an easy meal prep Sunday or night off dish, which can be eaten for lunch or dinner. But the best part, its really really easy and you can get most the ingredients anywhere!

Ingredients:

  • sesame oil but can sub EVOO
  • minced garlic ( I used Trader Joes brand)
  • 1/2 cup coconut aminos (coconut secrets is the brand in the picture, but TJs and Thrive have ones too)
  • 2 cups peeled shrimp
  • 1 cup of green beans
  • garlic salt
  • ginger
  • white pepper ( you don’t NEED it but I highly recommend…I found mine at Whole Foods)
  • sesame seeds (***optional)

 

 

  1. Make sure if you are using fresh shrimp you peel it. I made the mistake of not peeling and lets just say it was interesting haha.
  2. Next either put your shrimp in a bowl or bag and add 1/4 cup of the coconut aminos and let it soak for about 15 minutes.
  3. After the 15 minutes are up, start by heating your pan with the sesame seed oil.
  4. Next add your minced garlic and sautee it for about 5 minutes.
  5. Add in the marinated shrimp, green beans and spices and cook until shrimp is browned.
  6. Optional: Top your stir fry with some sesame seeds.
Recipes

Whole30 Balsamic Mushroom Chicken

I was craving something Italian, Whole30, Easy and Quick and this recipe was born! 

 

Ingredients

  • -2 chicken breasts (flatten with a meat hammer)
  • -1 container white mushrooms
  • -1 white onion chopped
  • -avocado oil or EVOO
  • -Ghee
  • -¾ cup compliant broth (I used trader joes veggie broth cause its about a buck cheaper than chicken broth haha)
  • -⅓ cup balsamic vinaigrette (I used Pompeian cause its free of sulfites and just plain awesome)
  • -1 tsp thyme
  • -1 tsp oregano
  • -1 tsp basil
  • -1 tsp salt
  • -1 tsp pepper
  • -1 tbsp minced garlic (I use trader joes minced garlic cause its so convenient), but you can easily use 4-6 cloves of fresh garlic

 

  1. Start by heating your pain with oil. Next saute your onions until brown.
  2. Now take the chicken, salt and pepper it, and use a meat hammer to flatten it out a bit. IMYO helps the chicken cook a little faster and more evenly.
  3. Next place the chicken in the pan and cook for about 5 minutes on each side or until brown.
  4. Now add the chopped mushrooms, garlic, broth, spices and balsamic vinagrette and let it simmer for about another 10 minutes.
  5. Add in about 1 tsbp ghee to thicken the balsamic broth mixture. 
  6. Now serve and eat!