Category Archives: Whole30

How To Brine a Turkey or Chicken

How To Brine a Turkey or Chicken | stupideasypaleo.com

How to brine a turkey or chicken? I’m covering this simple method in today’s post and giving you my favorite go-to brine ingredients for succulent poultry every time.

I first started brining my chicken back when I got my hands on Mel Joulwan’s ahhhhmazing book Well Fed. Since then, I’ve created lots of different brines, mostly for lean chicken (think white meat) and pork. Letting the meat soak in brine, a salted water sometimes infused with herbs and spices, is sort of like a marinade.

How To Brine a Turkey or Chicken | stupideasypaleo.com

Instead of just imparting flavor though, the brine keeps the meat moist and juicy which is always a challenge with leaner cuts. How does it work? Basically the salt causes the muscle protein to soften and get less tough when cooked. More moisture is retained during the cooking process.

If a little brining time is good, more must be better…right? Actually no. Oversoaking the meat will eventually cause moisture to be drawn out of the meat. The following method works for any lean meat—chicken, turkey, and shellfish like shrimp are great—and you can scale up or down depending on the quantity of protein you’re dealing with.

How To Brine a Turkey or Chicken

  1. Prepare a container to hold the poultry. A stock pot will hold a smaller turkey while a very large bird will have to go in a clean, new bucket or other container lined with food-safe plastic.
  2. Remove any giblets and pat the bird dry with paper towel.
  3. Add the salt and spices to the container, then the appropriate amount of water. Stir well to dissolve the salt. (Recipe is below.)
  4. Carefully add the turkey or chicken to the brine. Place the container in the refrigerator for the correct amount of time. You can’t leave this on the counter.
  5. When the brining process is complete, remove the poultry and rinse off the excess salt and spices. Discard the brine. Pat the poultry dry with paper towels, then proceed with your preferred cooking method.

How To Brine a Turkey or Chicken | stupideasypaleo.com

Basic Brine Recipe for Turkey (for a 10-pound bird)

Follow the directions above, allowing the turkey to brine for about 10 to 12 hours. Tip: Mix your brine ingredients (except the water) in a Mason jar ahead of time and store for when you’re busy. Mark on the lid how much you’ve made…enough for a 5-pound or 10-pound bird, for example.

*For a 5-pound whole chicken, halve the quantities. Brine for 5 hours.

**For a 20-pound turkey, double the quantities. Brine for about 24 hours.

Have a question? Leave it in the comments below, and I’ll get back to you!

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Thanksgiving Leftovers Ideas

Thanksgiving Leftovers Ideas | stupideasypaleo.com

Thanksgiving leftovers: Love them or hate them, they seem to be an inevitability…unless your guests are much hungrier than you planned on!

You’ve gathered with family. Eaten enough to warrant loosening your zipper (or maybe you just wore sweatpants…you smarty, you). Watched plenty of football. But now you’re stuck with a fridge full of half-eatens. Here are a few ideas to inspire you to whip yesterday’s dinner into today’s goodies.

Thanksgiving Leftovers Idea #1: Use the turkey carcass / bones to make bone broth.

Bone broth—or stock as it’s sometimes called—is a really great way to use up your leftover turkey bits. Not only does it taste great, it’s also rich in gelatin / collagen which is great for gut health and maintaining your skin, joints and hair. Rad, right?

Now, to make a good-sized batch of bone broth, you’ll probably need more than one turkey carcass, but the leftover bird will get you most of the way to a full pot of stock. To ensure you have enough cartilaginous bones to get really jiggly broth, consider adding in extra chicken backs, feet or even beef knuckle bones.

For a fantastic tutorial on making your own perfect bone broth, click on this guest post from the broth guy Ryan at Bare Bones Broth.

Thanksgiving Leftovers Idea #2: Make a leftovers mashup.

Last year, I made a Paleo Thanksgiving Leftovers “Sandwich” with cranberry sauce, turkey, shaved Brussels sprouts and sweet potato “pancakes” as the “bread.” Needless to say, the idea (which I borrowed from Food52 and made Paleo) was a hit, even making it to BuzzFeed. Guess that means folks liked it!

Thanksgiving Leftovers Ideas | stupideasypaleo.com

Use this idea as a jumping off point for your own reinvention or click here to get the individual recipes for the Paleo Thanksgiving Leftovers “Sandwich” as I posted them last year.

Thanksgiving Leftovers Idea #3: Make a curry.

Probably the hardest part of Thanksgiving leftovers to deal with is the turkey: Unless you drown it in gravy, it just gets so dry. One of my solutions: Make a curry with it.

My recipe for Leftover Turkey Yellow Curry gives you the best of both worlds, combining the win of using up leftovers with the seemingly impossible feat of bringing dry turkey back to life. This mild yellow curry is great served over some cauliflower rice and really changes up the flavors from everyday to exotic.

I’m sure you have your favorite way to use up Thanksgiving leftovers, so be sure to share it in the comments below!

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Thanksgiving Leftovers Ideas | stupideasypaleo.com

Tuesday Night Chicken

Tuesday Night Chicken—The Frugal Paleo Cookbook | stupideasypaleo.com

Steph’s note: This recipe comes to you courtesy of my personal friend and fellow Paleo blogger / author, Ciarra Hannah of Popular Paleo. Her new cookbook, The Frugal Paleo Cookbook—all about eating delicious, flavorful Paleo food without breaking the bank—comes out on December 2, 2014!

She’s giving you a sneak peek with this tasty recipe for Tuesday Night Chicken. If you’re down for saving money while eating Paleo, you need this book. Plus, if you pre-order before December 2, you’ll get a free bonus package chock full of awesome info and coupons. Take it away Ciarra!

Truthfully this could be named after any day of the week. It’s so approachable and affordable that you won’t hesitate to make it after a long day at work or just before payday hits. This recipe highlights my favorite way to cook a rich tomato sauce quickly: red chili flakes and cinnamon. It’s how my Italian grandmother fed our family, so naturally I consider it the right way, as any true Italian would. Enjoy using these straightforward ingredients to create a bold and flavorful classic Italian dinner…any night of the week.

Serves 2 to 4

Ingredients for Tuesday Night Chicken

  • 2 large skinless, boneless chicken breasts (about 1 pound [454 g])
  • 1 tsp (5 g) House Seasoning Blend (see below)
  • Extra virgin olive oil
  • 1 cup (150 g) diced white or yellow onion
  • 2 cloves garlic, minced
  • 1 batch Italian Seasoning Blend (see below)
  • 1/2 tsp kosher salt
  • 1/4 tsp ground cinnamon
  • 1 (14.5 oz [411 g]) can fire-roasted tomatoes
  • Fresh basil and/or flat-leaf parsley for garnish

For the House Seasoning Blend

For the Italian Seasoning Blend

Directions for Tuesday Night Chicken

Prepare the chicken breasts first by filleting lengthwise to make 2 thick breasts into 4 thinner ones. Dust both sides with the House Seasoning Blend.

Heat a high-sided skillet over medium-high heat and add a little bit of olive oil to the pan—enough to just coat the bottom. When the oil is hot, lay the seasoned chicken breasts in to sear. Work in batches to avoid overcrowding the pan as overcrowding leads to steaming, not browning. When the chicken has been seared (note, not fully cooked) on both sides, transfer it to a plate and set aside.

Reduce the temperature to medium and replenish the pan with a little more olive oil if it looks dry. Add the onion, garlic, Italian Seasoning Blend, kosher salt and cinnamon and cook, stirring often. If you are not accustomed to building sauces this way, I know it may appear a bit strange, but trust me on this. Applying heat and oil to the dried herbs prior to immersing in liquid revives the oils and creates a deeper flavor. It’s the trick to crafting a rich tomato sauce in such a short amount of time.

Cook until the onion is translucent and the garlic and herbs fragrant. Pour in the fire-roasted tomatoes and mix together. When the sauce bubbles, add the par-cooked chicken back to the pan, nestle it into the spiced-tomato-goodness, cover and reduce the temperature to a simmer.

Simmer for 15 to 20 minutes while chopping the fresh garnishes—use either or both basil or flat-leaf parsley. This final simmer also allows plenty of time to whip up a quick vegetable side like an easy salad, sautéed dark leafy greens or Pan-Roasted Cauliflower & Zucchini, which is available on page 157 of the book or here on www.PopularPaleo.com.

I like to serve this directly from the pan after scattering with the vibrant green fresh herbs.

Love this recipe? Pre-order The Frugal Paleo Cookbook here!

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Tuesday Night Chicken—The Frugal Paleo Cookbook | stupideasypaleo.com

Have a question about this recipe? Leave it in the comments below, and we’ll get back to you!

Paleo Pulled Pork Stuffed Squash

Paleo Pulled Pork Stuffed Squash | stupideasypaleo.com

Paleo Pulled Pork Stuffed Squash doubles as a hearty fall dinner or a great game day appetizer. It takes a little advance planning because the pork gets the low and slow treatment in the slow cooker, but the meat can be made a day ahead of time and reheated after the squash is roasted. Or, just make the meat itself! There are tons of options here. If you omit the honey, this recipe is Whole30-friendly and just as tasty.

Paleo Pulled Pork Stuffed Squash | stupideasypaleo.com Paleo Pulled Pork Stuffed Squash | stupideasypaleo.com Paleo Pulled Pork Stuffed Squash | stupideasypaleo.com

Delicata squash are cylindrical and generally smaller than a butternut. You’ll recognize them by their yellow skin with long green stripes. The skin is thin and edible, the flesh creamy and a bit sweet. You can even experiment with different types of squash if you can’t find delicata—acorn would work well—but instead of four, you’ll probably only need two. I slice the squash boats in halves or thirds for appetizer portions or keep them whole for dinner. Serve with a side salad or some roasted veggies for a complete meal.

Paleo Pulled Pork Stuffed Squash | stupideasypaleo.com

If you’re ever interested in checking out the pastured pork from 5280 Meat in Colorado, my readers get 10% off any order with the code SEPaleo.

Paleo Pulled Pork Stuffed Squash

Prep Time: 15 minutes

Cook Time: 8 hours

Total Time: 8 hours, 15 minutes

Serves 4 to 6

Ingredients

  • 3 lb (1361 g) pork shoulder or pork butt
  • 2 tsp (10 g) fine sea salt
  • 1/4 cup (60 mL) stone ground mustard, divided in half
  • 1 tbsp (15 mL) raw honey (omit for Whole30)
  • 1/4 tsp cayenne pepper
  • 4 small delicata squash, halved and seeded
  • 2 tbsp (15 mL) melted fat or oil of choice
  • Sea salt and black pepper, to taste
  • Chopped parsley, for garnish

Directions

  1. You'll make this recipe in two parts. First, make the pulled pork because it needs 8 hours in the slow cooker. Overnight works really well.
  2. Place the pork shoulder in the slow cooker, then rub all over with the salt and half the mustard (about 2 tablespoons / 30 mL). Cover and cook on low for 8 hours. Remove the meat, place in a bowl and shred with two forks. (The cooking liquid can get quite salty which is why I don't shred it in the slow cooker itself.) Mix in the other half of the mustard, the honey and the cayenne pepper.
  3. About 45 minutes before you want to serve the food, get the squash roasting in the oven. This can be done ahead of time, too, and then everything can be reheated.
  4. Preheat the oven to 400F (204C). Line a baking sheet with parchment or foil. Arrange the squash halves on the sheet with the empty boat side facing up, and drizzle with the melted fat or oil. Sprinkle with some salt and pepper, then roast for about 30-40 minutes or until the squash is tender and starting to lightly brown.

Notes

If you're doing Whole30, check labels on the mustard and omit the honey.

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5 Questions With My Paleo Shero—Mel Joulwan

5 Questions with Mel Joulwan | stupideasypaleo.com

Steph’s note: Every once in a while, I share interviews with some of the amazing people I’ve been lucky enough to get to know in this community. I am beyond excited to interview my friend Mel Joulwan, totally badass creator of the blog The Clothes Make the Girl and author of two amazing cookbooks: Well Fed and Well Fed 2. She’s cooked up some of the most well-loved Paleo / Whole30 recipes EVER (um, hello Chocolate Chili and Homemade Paleo Mayo) and completely lives the lifestyle. I’m a die-hard fan, and still hoping that one day, her, Nom Nom Paleo and I will dress up as Charlie’s Angels for Halloween. Please enjoy!

I know a lot about you Mel, but can you tell newbies about who you are and what you do?

I’m a book nerd who plays classical piano. Along the way to being a grown up,  I fell in love with punk rock music, leopard print, and cooking. I also played flat track roller derby. If you look me up on Amazon, you’ll find Rollergirl: Totally True Tales From The Track (my book about my Derby days), Living Paleo For Dummies, and my cookbooks Well Fed: Paleo Recipes For People Who Love To Eat and Well Fed 2: More Paleo Recipes For People Who Love To Eat. (You’re welcome to download free samples of our books: Well Fed and Well Fed 2.)

5 Questions with Mel Joulwan | stupideasypaleo.com

I have a blog called The Clothes Make The Girl where I write about my triumphs and failures in the gym, in the kitchen, and in life. I like to pretend I’m a badass so I workout at KDR Fitness  (where they have me lift heavy things over and over and over, sometimes quickly.) I also enjoy frequent soaks in epsom salts, walk 10,000 steps almost every day, and meditate. I’ve seen every episode of the original Law & Order at least three times (not an exaggeration), and my favorite book is Jane Eyre by Charlotte Bronte (not to be confused with books by Jane Austen.)

5 Questions with Mel Joulwan | stupideasypaleo.com

If you were stuck on a desert island (with a fridge), what 3 foods would you choose to have around?

A jar of Sunbutter, so I’d always have a sweet treat. (Plus, it would taste great on the bananas I’m going to assume are growing on the beach of my island.)

A jar of Thai red curry paste so I could turn the fish I’d catch and the coconuts I’d find into a luscious curry.

A bottle of champagne because…screw it! I’m stuck on a desert island! I’m having a little bubbly once in a while.

(This is all a lie. If I was on a desert island, I would wish I had Doritos, Fritos, and Jackson’s Honest Potato Chips.)

What’s your best time saving tip for making cooking at home less painful?

I have two tricks, and they’re both based on the helpful fact that I actually really love leftovers. Honestly, I think I enjoy leftover food more than the original meal. I know that makes me a weirdo.

1. I always cook a bunch of protein and veggies in advance. I grill chicken and brown ground beef. I partially steam broccoli, cabbage, green beans, Brussels sprouts…and I put everything in BPA-free containers in the fridge. When it’s time to eat, I heat some ghee or duck fat (OMG! Duck fat!) in a skillet, then add garlic and onion. When it’s soft, I plunk in protein and veggies, add some spices, and sauté everything until it’s caramelized. If I’ve done the prep of the protein and veggies in advance, the “make dinner” part takes only about 15 minutes.

2. My best secret weapon is homemade mayo. It takes about 3 minutes to make, and it makes everything you blop it on taste better. Grilled meat. Canned tuna. Raw veggies. Just add some spices and acid (lemon juice or vinegar) to the mayo and you instantly have a creamy dipping sauce.

What’s new on the horizon for The Clothes Make the Girl?

You heard it here first: We’re working on a site redesign that will be more visual to better highlight my recipes and a new structure that should make it easier to find recipes in the archive. We’re super excited to see how it all comes together. It should be launched in early 2015. Whew!

And…I’m working on recipes for our next cookbook. The theme is still a secret, but I can tell everyone this: The recipes will be internationally-inspired favorites with lots of spices — I could never give up my spice drawer! — but there’s also a new twist that I think people will really like. That’s all I can say about it for now. It should be out in early 2016.

I hear you’ve got these cool curated boxes of your favorite Mel things happening now…what’s that all about?

Quarterly is a really fun company that recruits people — like Pharrell Williams, Andrew Zimmern, Nina Garcia, Timothy Ferriss… and me (!) — to curate boxes of goodies that are sent to subscribers a few times a year. The first box I put together was a Paleo starter kit. It went out to 650 subscribers in September, and it was really fun to see the reactions online as people unboxed their care packages. (You can see what was in box EAT01 right here.)

For EAT02, the theme is “Good Morning,” and I’m really excited about the cool stuff that’s going to be in the box. Morning can be a stressful time for people, so EAT02 will be filled with hand-picked items to make mornings a little sweeter. My husband Dave and I collaborate on a hand-drawn letter and recipe for each box. In EAT01, we included an illustrated letter — my handwriting, Dave’s drawings — and a recipe for Snuggle Soup that I developed exclusively for the Quarterly box. We have some really fun ideas for the letter we’ll include in EAT02.

My goal with my Quarterly box is to always give my subscribers delicious things to eat and useful things that are delightful in some way. It’s a care package from me to them. To subscribe, head right on over here: http://on.qrtr.ly/paleobox.

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Butternut Squash Pasta Sauce—Paleo & Whole30

Butternut Squash "Pasta" Sauce—Paleo & Whole30 | stupideasypaleo.com

Sometimes, recipes are born out of necessity. My local market was sold out of a prepared butternut squash sauce, so I decided to make my own version. Of course, I had nothing to compared the taste to, but I’ll settle for “delicious” which is what I got.

Butternut Squash "Pasta" Sauce—Paleo & Whole30 | stupideasypaleo.com

This sauce uses butternut squash as the base, but adds in sautéed aromatics—similar to a classic mirepoix—to create a foundation of flavor. The red pepper gives it some body, and some tomato paste brings acidity without dominating and making it taste too tomato-y.

Butternut Squash "Pasta" Sauce—Paleo & Whole30 | stupideasypaleo.com

I served this over warmed zucchini noodles, but the possibilities are really endless!

Butternut Squash Pasta Sauce—Paleo & Whole30

Prep Time: 20 minutes

Cook Time: 20 minutes

Serves 3 to 4.

Ingredients

  • 1 tbsp (15 g) ghee
  • 1 small onion, diced
  • 1/2 red pepper, seeded and diced
  • 1 stalk celery, diced
  • Pinch sea salt
  • 1 lb (454 g) butternut squash, peeled, halved, seeded and diced
  • 3 cloves garlic, chopped
  • 3 tbsp (45 mL) tomato paste
  • ~3/4 cup (177 mL) water
  • Sea salt and pepper, to taste

Directions

  1. First, get the aromatic veggie base going. In a large skillet over medium heat, warm the ghee. Add the onion, red pepper, celery and pinch of sea salt. Cook and stir until the veggies soften and lightly brown, about 8 minutes.
  2. Add the butternut squash cubes and garlic. Reduce the heat to medium-low and cover the skillet. Cook for another 10 minutes or so until the squash is tender. Stir a few times so nothing sticks. Turn off the heat and let the veggies cool for a few minutes.
  3. Then, add the veggies to a food processor or high speed blender with the tomato paste. Start with 1/2 cup (118 mL) water. Puree the veggies until they become a sauce. If it's too thick, add water by the tablespoon. I found that 3/4 cup (177 mL) water made a sauce that was somewhere between a thin soup and a thick puree. Of course, the moisture content of your veggies may vary so start with less and add more as you go.
  4. Season with sea salt and pepper to taste and warm in a small pot before serving.

Notes

Double the batch and freeze the extras for up to 1 month.

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Paleo Slow Cooker Lamb Roast with Root Veggies

Paleo Slow Cooker Lamb Roast with Root Veggies

With fall weather starting to settle in, my mind naturally drifts to hearty roasts, soups, and stews. I’m a big fan of the slow cooker for this job, as the meal practically cooks itself once you’ve added the ingredients. Searing off the meat before you add it is an extra step that’s well worth the time because it helps to develop an extra layer of delicious flavor.

I got my lamb roast from 5280 Meat, a family-owned Colorado company that raises grass-fed, pastured animals. Normally, I’m not a fan of how lamb can be gamey, but this roast was mild and fall-apart tender. If you order from 5280 Meat, use the code “SEPaleo” when you check out and receive 10% off!

Paleo Slow Cooker Lamb Roast with Root Veggies

Prep Time: 20 minutes

Cook Time: 8 hours

Total Time: 8 hours, 20 minutes

Yield: Serves 3 to 4

Ingredients

  • 3 to 4 lb (1361 to 1814 g) boneless lamb leg roast
  • Couple generous pinches each sea salt and pepper
  • 1 tbsp (15 mL) ghee
  • 1/2 cup (118 mL) chicken broth
  • 6 cloves garlic, finely chopped
  • 2 to 3 sprigs rosemary, chopped
  • 2 to 3 sprigs thyme, stripped off stalk
  • 1/3 cup (77 mL) stone ground mustard
  • 2 carrots, peeled and chopped
  • 2 parsnips, peeled and chopped
  • 2 Yukon gold potatoes, peeled and chopped*
  • 1 small rutabaga, peeled and chopped
  • 1/2 tsp (2.5 g) sea salt
  • 1/4 tsp (1 g) black pepper

Directions

  1. First, you're going to sear the lamb roast to develop a nice golden crust. That's where the flavor really shines. To do that, dry the lamb very well with paper towel and season with a couple generous pinches of salt and pepper. Heat a cast iron skillet over high heat, then add the ghee. You want the pan smoking hot. If not, the meat will steam instead of sear. Try for 3 to 4 minutes a side until you get most of the roast seared. Remove the meat from the pan (I put it on a plate), then reduce the heat to medium, and add the chicken broth, scraping up the brown bits from the bottom of the pan.
  2. Place the roast in the slow cooker.
  3. In a small bowl, mix the garlic, rosemary, thyme and mustard. Pour it on top of the lamb and use your hands to coat the meat with the mixture.
  4. Toss the chopped root veggies (carrots, parsnips, potato and rutabaga) with salt and pepper, and arrange them around the meat. Pour the chicken broth from when you deglazed the pan on top of the veggies.
  5. Cook on low for 8 to 10 hours.
  6. Serve with a green salad or veggie of your choice for a complete meal.

Notes

*substitute with sweet potatoes if you do not eat white potatoes

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Paleo Slow Cooker Lamb Roast with Root Veggies

What’s your favorite fall slow cooker recipe?

Homemade Pumpkin Pie Spice

Homemade Pumpkin Pie Spice | stupideasypaleo.com

Making your own Homemade Pumpkin Pie Spice means you’ll never run out again. I love shaking some into a homemade pumpkin spice latte…perfect way to celebrate fall!

Homemade Pumpkin Pie Spice

Rating: 51

Prep Time: 5 minutes

Yield: 1/4 cup (22 g)

Ingredients

Directions

  1. Combine the ingredients in a small container (I like jelly jars like these) and cover.
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What’s your favorite way to use pumpkin pie spice?

Pork Chile Verde—Paleo & Whole30

Pork Chili Verde—Paleo & Whole30 | stupideasypaleo.com Pork Chile Verde is a classic, flavorful recipe that’s Paleo and Whole30-friendly. Instead of the usual jalapeño peppers, I used some Hatch chiles. They’re in season right now at the end of August, and their mild heat really rounds out the base of flavors from the onion, garlic and tomatillos. If you can’t find fresh Hatch chiles, you can often find them canned in the ethnic foods section of the market.

Probably my favorite thing about this Pork Chile Verde recipe is that it’s affordable. Pork shoulder is inexpensive, but the meat can be tough, so simmering it for a couple hours makes it melt-in-your-mouth tender. If you have leftovers, try reheating the meat and sauce, then dropping a couple eggs into the pan and putting a lid on it until the eggs are poached through. It’s a fantastic breakfast, and so delicious. Serve with some cauliflower rice and my Simple Paleo Tortillas for a complete meal.

Pork Chile Verde—Paleo & Whole30

Rating: 51

Prep Time: 20 minutes

Cook Time: 2 hours, 15 minutes

Yield: 2 to 3 servings

Ingredients

  • 2 to 2-1/2 lb (907 to 1134 g) pork shoulder, pork butt or Boston butt
  • 1 tsp (5 g) sea salt
  • 1 tsp (2 g) ground cumin
  • 1 tsp (2 g) ground coriander
  • 1/2 tsp (1 g) black pepper
  • 1 tbsp (15 mL) ghee
  • 1/2 large onion, diced
  • 3 Hatch green chiles* (6 oz / 171 g), seeded and diced
  • 3/4 lb (340 g) tomatillos, husk removed and diced
  • 4 cloves garlic, finely chopped
  • 2 c (473 mL) chicken broth
  • Large handful of fresh cilantro for garnish
  • *If you can't find fresh Hatch green chiles (available in late summer), you can use canned Hatch green chiles (two 4 oz / 113 g cans)

Directions

  1. Trim the fat off the pork, and cut it into 1 inch (2.5 centimeter) chunks. Put the pork in a medium bowl, and toss it with the salt, cumin, coriander, and pepper.
  2. Heat a large, deep-sided skillet over medium-high, and melt the ghee. Add the pork and brown each side for about 2 minutes. You're just trying to develop some color, not cook it all the way through. Remove the pork to a clean bowl while you cook the veggies.
  3. Reduce the heat to medium, then add the onion, tomatillos, and chiles. Cook and stir for 5 to 7 minutes until the onions soften and turn translucent. Then, add the garlic and chicken broth, and put the pork back in the skillet. Stir to combine.
  4. Bring this mixture to a boil, then reduce to a simmer. Cover and simmer for 1 hour. Remove the lid and simmer for 1 more hour, until the sauce has reduced a bit and the pork is very tender.
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Change It Up

  • Double the recipe, and freeze the leftovers.
  • I haven’t tried this recipe in the slow cooker yet, but I suspect it would come out well if cooked on low for about 5 hours. I’d still brown the meat and onion / peppers before throwing everything in the slow cookers.

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Beet Ginger Sauerkraut

Beet Ginger Sauerkraut | stupideasypaleo.com

Beet Ginger Sauerkraut has long been on my agenda to make, especially after I picked up a bag from Farmhouse Cultures. It was so delicious, and while buying it pre-made is convenient, it’s far more affordable to make it myself. The beets add a bit of sweetness—plus, the color is fantastic—and the ginger is so flavorful and provides a little bite.

I have a few sauerkraut / fermentation posts on this site already, and this isn’t really any different from those. If you’re a newbie to making sauerkraut, take a deep breath (it’s going to be okay!), and read through the whole post before you start the process. It’s actually very, very simple but there are a couple key points to remember:

  • This method uses lacto-fermentation with only salt and whatever Lactobacillus bacteria are kickin’ around your kitchen environment. There is no whey in this method.
  • The veggies must stay submerged under the brine (in an anaerobic environment) the *whole* time you’re fermenting them…and even after they’re done. If not, they’ll mold quickly.
  • Clean all your glassware, utensils and hands well before you start. For extra insurance against contamination, rinse everything with white vinegar.
  • You don’t have to use a fancy fermentation cap like this, but they make the process a bit easier, and there’s less chance of contamination. I used the Kraut Source prototype for this batch, and I’m super impressed at how simple it was. It was especially good at keeping the veggies submerged. They are about to finish their Kickstarter, so get in on it while you can!
  • I’ve included a troubleshooting section at the end of this post, so if you’re seeing odd things during fermentation, check there to see if it’s normal or you should toss your ferment.

Prep time: 30 min     Ferment time:  7–14 days     Makes: 1-quart (946 mL) jar

Ingredients for Beet Ginger Sauerkraut

  • 2 lb (907 g) green cabbage (you’ll use half unless making a double batch)
  • 8 oz (227 g) red beets
  • 2–3 oz (57–85 g) fresh ginger
  • 1-1/2 tbsp (22 g) coarse sea salt (I like this one)
  • If you need extra brine, use 1 tsp (5 g) salt in 1 cup (237 mL) water

Directions for Beet Ginger Sauerkraut

The basic method for making sauerkraut goes like this:

Thinly slice the vegetables, then salt them. Pulverize the veggies by crushing them with your hands to release the juices. Pack them tightly into a jar, submerging the veggies underneath the brine. Cover with something—like fabric—so dust and bugs stay out, but air can still escape. (Gas is generated as part of the fermentation process, so don’t cover it with an airtight lid unless it’s one specifically made for fermenting or you run the risk of the jar exploding due to pressure.) Let it sit in a dark cabinet for at least a week—or longer, depending on how sour you like it—then refrigerate.

For this batch:

  1. Cut the cabbage in half. You’ll only be using half for this recipe, unless you decide to double it. (In that case, you’ll need to double the amount of beets, ginger, and sea salt, and you’ll need another jar set-up.) Very thinly slice the cabbage. I used a mandolin, but I’ve done it plenty of times with a sharp knife. Toss the cabbage into a very large bowl. Beet Ginger Sauerkraut | stupideasypaleo.com
  2. To prepare the beets, I scrubbed but didn’t peel them. If you’d like, you can peel them, but it’s just an extra step. I thinly sliced the beets into rounds using a mandolin, then stacked them up, and sliced them into matchsticks. Alternatively, you could shred them in a food processor or with a box grater (but that is SUPER messy because beet juice stains). Place the beets into the bowl with the cabbage.
  3. For the ginger, I grated it down finely using a microplane grater. You could also mince it by hand, just be sure the pieces are very small since biting into chunks of ginger is very spicy. Place the grated ginger in the bowl with the beets and cabbage. Beet Ginger Sauerkraut | stupideasypaleo.com
  4. Now, add the salt. With clean hands, start to scrunch the veggies as you mix everything together. You have to get aggressive here because you’re trying to break down the cells in the veggies and (with the help of the salt) draw out the moisture. This takes at least 5 minutes of scrunching and squeezing. (Yay for kitchen fitness!) If there’s not a lot of moisture after that time, add more by making some brine (salt water) with 1 teaspoon salt in 1 cup of water. Some cabbages are just drier than others. C’est la vie! Beet Ginger Sauerkraut | stupideasypaleo.com
  5. Pack the veggies into a wide-mouth quart-sized Mason jar. Really push them down. (I use my fist or a spoon.) The veggies should come up to about the shoulder of the jar. If there is not at least an inch of liquid covering the veggies, add some brine to cover. Beet Ginger Sauerkraut | stupideasypaleo.com Now, you have a couple options: use a special lid for fermenting to cap it all off or use a simple DIY cover. For this batch, I used a new prototype lid from Kraut Source. It uses a spring mechanism to hold the veggies down under the brine. However, if you don’t have that, the other method I’ve used successfully is to place a 4-ounce jelly jar INTO the wide-mouth jar to keep the veggies submerged. It works really, really well. Click here to see pictures and video. Beet Ginger Sauerkraut | stupideasypaleo.com Beet Ginger Sauerkraut | stupideasypaleo.com
  6. Place the jar into a bowl or on a plate in case any liquid bubbles out. If you’re using the jar in jar method, cover with a kitchen towel and place in a cupboard or pantry for at least a week. Check the level of the liquid every couple days. If the level has dropped, add more brine. After a week, remove a bit of kraut with a fork and test the flavor. If it’s not sour enough for your liking, keep fermenting. (I find that it’s good for me around 10-14 days, but everyone is different. Some like to keep it going for weeks!) When it’s done, cover with a metal Mason jar lid and refrigerate. Keeps for a few months. Remember to keep the kraut submerged in brine the whole time, even in the fridge or it’ll mold.

 Troubleshooting your Beet Ginger Sauerkraut

  • My veggies are slimy. Bad bacteria have probably started to grow in your jar. Best to toss it out to be safe.
  • My veggies have run out of liquid. If this was recent, within a day or so, top off with more brine. If it’s been several days, you may want to throw it out and start again.
  • Help! My veggies are foaming! This is normal especially after the first couple days of fermentation because gases are being released by the bacteria and can cause bubbles or foam. You can skim the foam and keep on rockin’.
  • I see white stuff at the bottom of the jar. Is this okay? Yes. These are the bacteria. It’s totally normal.
  • Um, my veggies have greenish-black mold on top. If you’re adventurous, you can skim it and keep going. This is how moldy ferment has been dealt with for ages (and I can tell you lots of stories about what they do with moldy cheese in the grocery store). If you’re totally grossed out, just start over.
  • It’s been a couple weeks and the veggies still aren’t sour or tangy. You may have them in too cold of a spot. Try putting them in a warmer location to speed up the process a bit.

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Beet Ginger Sauerkraut | stupideasypaleo.com

Have a question about making sauerkraut? Leave it in the comments below!

Muscle Mavens: AHS 2014 Wrap-Up

 

Muscle Mavens: AHS14 Wrap-Up | stupideasypaleo.com

If the theme at PaleoFX earlier this year was “stress,” it’s safe to say that “muscle” was a popular word at the Ancestral Health Symposium (AHS), held just a couple weeks ago. This year’s conference was held at UC Berkeley, and was attended by scientists and researchers, medical practitioners, bloggers and writers, and folks curious to know more about what’s new in the field of ancestral health.

I heard some pretty amazing talks, and while the variety of topics was as diverse as gut health to sustainable coffee (and everything in between), I was pretty taken with how many folks at AHS were talking about muscle.

First worth mentioning was “Specific Requirements & Health Benefits of Strength Training for Women,” the talk I gave with Stacy from Paleo Parents. She is an avid strongwoman competitor, and I’m an Olympic weightlifter, so it was a natural fit to talk about something we are both so passionate about.

Muscle Mavens: AHS14 Wrap-Up | stupideasypaleo.com

photo courtesy Sarah Ballantyne, The Paleo Mom

Here’s our presentation on the AHS14 YouTube channel (I encourage you to check out the other talks…the one on bone broth is excellent!), and here’s a summary:

  • A vast majority of women lack the genetic capability to build very large muscle mass (due to a gene for the protein myostatin and the very small amount of testosterone we produce).
  • To be most effective and positively influence metabolism and body composition, lifting should be 1) heavy (relative to the person’s current capacity); 2) low rep (in the realm of 1-5 reps); 3) involve compound movements such as squats, deadlifts and presses; and 4) involve type II (fast twitch) fibers that are most active under heavy load and “fast” speeds.
  • The 1600+ women who took our survey most often cited improvements in body composition, confidence and a sense of community amongst the reasons they like lifting.

Another excellent talk was Jamie Scott’s lecture on “The Underappreciated Role of Muscle in Health and Disease” (which you can watch for free by clicking here). In it, Jamie elucidated muscle’s grossly underestimated role as an endocrine organ, involved intimately in our body’s metabolism. I highly, HIGHLY recommend you watch his talk.

Muscle Mavens: AHS14 Wrap-Up | stupideasypaleo.com

He also brought home a critical point: In the world of ancestral health and in conventional medicine, we (as a collective) are often focused so much on fat gain or loss that we overlook how important muscle is. This has incredible implications, not just in terms of moving our bodies for sport, but for the regulation of metabolism, and as an incredible protective mechanism as we age.

A couple other great presentations on muscle were by Skyler Tanner and Keith Norris.

I also got to work at my publisher’s booth, and finally got to meet some of the folks involved in making our books reality.  It was pretty surreal to see my cover up there with some other sweet Paleo titles such as The Frugal Paleo Cookbook, The Paleo Foodie, and Paleo Takes 5. My book is being copyedited right now, and then it’s on to the final design phase. You can pre-order through Amazon or Barnes & Noble and save 25%!

Muscle Mavens: AHS14 Wrap-Up | stupideasypaleo.com Muscle Mavens: AHS14 Wrap-Up | stupideasypaleo.com Muscle Mavens: AHS14 Wrap-Up | stupideasypaleo.com

I’m already looking forward to attending the New Zealand AHS next year (with these guys above), and I’m already plotting my presentation.

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Muscle Mavens: AHS14 Wrap-Up | stupideasypaleo.com

Have a question? Leave it in the comments section below!

Healing Chicken Soup—Paleo & Whole30

Healing Chicken Soup—Paleo & Whole30 |stupideasypaleo.com

It’s hardly a secret that chicken soup is “good for what ails you”—as my grandmother used to say. If you’re a science nerd like me and want to know the how and why, click here and here. If you’re just here for the yummy recipe, you can skip all that. Suffice to say, maybe this soup isn’t a panacea, but it is definitely delicious.

I kicked up the healing properties of bone broth with the trio of ginger, turmeric, and garlic. Besides tasting aromatic and well, decidedly victorious, ginger and turmeric bring their anti-inflammatory compounds to this dish, and garlic, its antiviral properties. Infusing the broth is well worth the extra twenty minutes!

You can really dress this up anyway you’d like. I added some shredded chicken, green onion, carrot and shiitake mushrooms (gotta love that umami!) along with some gluten-free noodles made from mountain yam. Consider the broth a blank palette upon which to draw with your favorite flavors.

Healing Chicken Soup—Paleo & Whole30

Rating: 51

Yield: Serves 2

Ingredients

  • 4 cups (946 mL) chicken broth
  • 2 inch (5.1 cm) piece fresh ginger, sliced into thin coins
  • 1 inch piece (2.5 cm) fresh turmeric*, sliced into thin coins
  • 3 cloves garlic, peeled & smashed
  • 1/2 teaspoon (3 mL) fish sauce
  • 2 cups (280 g) cooked shredded chicken
  • 4 ounces (113 g) shiitake mushrooms, sliced
  • 3 green onions (48 g), white and light green parts, thinly sliced
  • 1 medium carrot (40 g), julienned or shredded
  • Sea salt, to taste
  • Optional: 1 cup (227 g) zucchini noodles, kelp noodles, or mountain yam shiritaki noodles
  • Optional: Paleo Sriracha for drizzling

Directions

  1. Pour the chicken broth into a medium pot, and add the ginger, turmeric, garlic and fish sauce. Bring to a boil, then reduce to a simmer for 20 to 30 minutes to really infuse the broth with flavor. Note: If using turmeric powder (ground turmeric), start with 1/4 teaspoon (0.5 gram), and increase to 1/2 teaspoon (1 gram), depending on your preference. I find turmeric powder to be insanely potent, much more so than the fresh root, so always add less and bump it up if you'd like. While the broth is simmering, prepare the rest of the ingredients.
  2. Using a slotted spoon, remove the ginger, turmeric and garlic. Discard. Or, if you like to live dangerously, leave it all in the soup and pick around it while you're eating (like I did in the photo). Just be aware: Biting into a large chunk of ginger, turmeric or garlic is usually not pleasant.
  3. Add the chicken, mushrooms, green onions, carrot and if desired, your noodles. Heat about 5 minutes on medium-low or until everything is warmed through. Taste and adjust the seasoning with sea salt.
  4. Serve with a drizzle of sriracha for some extra heat.

Notes

*If you can't find fresh turmeric root, sub in 1/4 teaspoon (0.5 g) turmeric powder. When working with any form of turmeric, take care because it stains hands, clothing and porous surfaces.

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Change It Up!

  • Use beef or fish broth instead of chicken.
  • Use any protein you prefer or have on hand.
  • Add in your favorite thinly cut veggies.
  • Instead of fish sauce, substitute 1 teaspoon coconut aminos.

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Paleo Vanilla Hazelnut Creamer with Homemade Cold-Brew Coffee

Paleo Vanilla Hazelnut Creamer with Homemade Cold-Brew Coffee | stupideasypaleo.com

It’s time to break up with the chemical-filled coffee creamers! One of the more common questions I get from folks is what to substitute for their favorite coffee creamer once they go Paleo. Luckily, with a few easy swaps, you can create your own deliciously flavorful dairy-free creamer. Customize it by adding a bit of natural sweetener if you prefer or leave it out for a sugar-free creamer. The choice is up to you! For a joint- and gut-soothing boost, add high-quality collagen.

To go with this Paleo Vanilla Hazelnut Creamer, I’m showing you how easy it is to make your own cold-brew coffee. Cold-brew is gaining in popularity because it’s less acidic and tends to have a smoother taste than other brew methods. This ratio of beans to water is perfect for my palate, but you can always cut back to 3 cups of water if you like it stronger. Of course, you can use the creamer in any coffee or tea you’d like.

Paleo Vanilla Hazelnut Creamer with Homemade Cold-Brew Coffee | stupideasypaleo.com

For the Paleo Vanilla Hazelnut Creamer

Makes ~2 cups (473 grams)

Ingredients

Paleo Vanilla Hazelnut Creamer with Homemade Cold-Brew Coffee | stupideasypaleo.com

Directions

  1. Place the hazelnuts in a glass jar or bowl—I like to use a quart-sized Mason jar—and add 2 cups (473 grams) cold water. Cover loosely, and let the jar sit at room temperature for 12 to 24 hours. When you’re ready to make the creamer, pour off the soaking water.
  2. In a high-speed blender, combine the soaked and drained hazelnuts and 2 cups (473 grams) fresh water. Blend on high for 30 to 60 seconds, or until the nuts are broken down. Strain the mixture through a nut milk bag or several layers of cheesecloth, squeezing out as much moisture as possible. Discard the pulp or save it to make hazelnut flour. Pour the hazelnut milk back into the blender.
  3. On a cutting board, use a sharp knife to split the vanilla bean down the middle and gently scrape out the black seeds. Add the vanilla seeds to the blender. If desired, add the honey and / or collagen. Blend on medium-high for 15 to 30 seconds until everything is combined.
  4. Pour into a storage jar and cover tightly. Keeps for 3 to 4 days in the refrigerator.

*Omit the sweetener for Whole30.

Note: You can replicate this creamer with whatever kind of nuts you prefer.

Paleo Vanilla Hazelnut Creamer with Homemade Cold-Brew Coffee | stupideasypaleo.com

For the Homemade Cold-Brew Coffee

Makes 4 cups.

Ingredients

  • 1/2 cup (50 g) ground coffee beans (look for a fair trade variety)
  • 4 cups (946 mL) water

Directions

  1. Pour the coarse-ground coffee beans into a 1-liter French press. Add the water, and stir with a wooden spoon.
  2. Refrigerate the French press for 12 to 24 hours. Add the plunger and carefully press it down until the ground are filtered out. If your beans were finely ground, you may want to filter the coffee through a coffee filter before drinking to remove any excess residue.
  3. Pour over ice cubes to serve cold with Paleo Vanilla Hazelnut Creamer!
  4. Stores for up to a few days in the fridge when covered tightly (for best freshness).

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Paleo Vanilla Hazelnut Creamer with Homemade Cold-Brew Coffee | stupideasypaleo.com Paleo Vanilla Hazelnut Creamer with Homemade Cold-Brew Coffee | stupideasypaleo.com

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Slow Cooker Thai Beef Stew—Plus a Chance to Win Meals Made Simple

Paleo Slow Cooker Thai Beef Stew | stupideasypaleo.com

Steph’s note: Today’s recipe is a sneak peek from Danielle Walker’s new book, “Meals Made Simple” which releases on September 2, 2014. I’ve been lucky to preview the cookbook, and it’s amazing…great for newbie cooks or anyone who just enjoys simple, delicious food. Danielle notes: “Jicama may seem like a strange ingredient to add to this dish, but it provides a slight crunch similar to that of water chestnuts or bamboo shoots and adds a mildly sweet flavor.” Serve with cauliflower rice (pictured).

Slow Cooker Thai Beef Stew

Prep Time: 20 minutes

Cook Time: 5 hours

Yield: Serves 6 to 8

Ingredients

  • 2 Tablespoons coconut oil, divided
  • 3 pounds beef stew meat, trimmed of fat
  • 1 medium yellow onion, thinly sliced
  • 2 cloves garlic, minced
  • 2 teaspoons peeled and minced fresh ginger
  • 1 (13½-ounce) can full-fat coconut milk
  • 1/3 cup tomato paste
  • 1/2 cup Thai red curry paste
  • 2 Tablespoons fish sauce
  • 2 teaspoons fresh lime juice
  • 2 teaspoons sea salt
  • 2 cups broccoli florets
  • 2 cups julienned carrots
  • 1 cup peeled and julienned jicama*
  • Fresh cilantro, for garnish

Directions

  1. Heat 1 tablespoon of the coconut oil in a large skillet over medium-high heat. Working in batches, brown the meat on all sides.
  2. Use a slotted spoon to transfer each batch of browned meat directly to the slow cooker, then continue browning. Wipe out the skillet between batches if a lot of liquid has accumulated at the bottom to ensure even browning.
  3. Wipe out the skillet and add the remaining 1 tablespoon of coconut oil. Sauté the onion, garlic, and ginger over medium-high heat for 5 minutes.
  4. Pour in the coconut milk and stir continuously to release the browned bits on the bottom of the pan.
  5. Add the tomato paste, curry paste, fish sauce, lime juice, and salt, then pour the mixture over the beef in the slow cooker.
  6. Cook on high for 5 hours or low for 8 hours. Add the broccoli, carrots, and jicama during the last 30 minutes if cooking on high, or the last hour if cooking on low. Serve garnished with cilantro.

Notes

*Omit for SCD

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Stretch It

The leftover meat tastes fabulous in scrambled eggs!

Make-Ahead Tip

Prepare Steps 1 through 5, then place the contents in an airtight container or bag. Freeze for up to 3 months, then thaw overnight in the refrigerator

The giveaway is now closed. Congratulations to the winner, Julia B. at a*****9@gmail.com!

To enter for a chance to win a free copy of “Meals Made Simple!

Use the Rafflecopter widget below to finalize your entry and unlock other bonus entries! (This is how the winner will be drawn, so don’t skip this step!)

a Rafflecopter giveaway

The contest ends August 10, 2014 at 11:59 p.m. PT, and the winner will be announced here on the blog by August 12, 2014. Be sure to check back to see if you won!

The winner will be emailed and will have 48 hours to confirm back with his or her full name, address, and phone number to claim the prize. Open to US residents only.

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Paleo Slow Cooker Thai Beef Stew | stupideasypaleo.com

Chicken Wings Scarpariello

Chicken Wings Scarpariello—Paleo & Whole30 | stupideasypaleo.com

Steph’s note: Today’s recipe is brought to you by my guest blogger Bob from Not So Fast Food. Bob runs San Diego’s first Paleo food truck and is mega-creative in the kitchen. You may remember him from this interview I posted last year. Enjoy this flavor-packed wing recipe!

Ingredients for Chicken Wings Scarpariello

Chicken Wings Scarpariello

Prep Time: 15 minutes

Cook Time: 25 minutes

Yield: Serves 1 or 2

Ingredients

    For the wings:
  • 12 chicken wings
  • 2 Tablespoons avocado oil
  • 1/2 bunch fresh rosemary (about 3 sprigs)
  • 1/2 bunch fresh sage (about 3 large leaves)
  • 1/2 bunch fresh oregano (about 3 sprigs)
  • 2 cloves garlic, minced
  • 1/2 lemon, squeezed
  • Sea salt and black pepper, to taste
  • For the Sauce:
  • 1 large shallot, chopped
  • 1/2 cup chicken stock
  • 1/2 lemon, squeezed
  • 2 Tablespoons white wine*
  • 1 Tablespoon ghee
  • 1/8 teaspoon cayenne pepper
  • 1/8 teaspoon red pepper flakes

Directions

  1. In a large mixing bowl, combine the avocado oil, lemon juice, garlic, and the leaves of rosemary, sage, and oregano. Taste and adjust the seasoning with the salt and pepper before adding the wings. Mix thoroughly and add the chicken wings. Cover and refrigerate the wings 24 hours to marinate them.
  2. Preheat oven to 425ºF (218ºC), and line a baking sheet with foil.
  3. Remove the wings from the marinade and discard it. Roast the wings in the oven for 15 minutes. Use tongs to turn over the wings and bake for another 15-20 minutes depending on level of crispiness you want.
  4. Meanwhile, in a cast iron skillet over medium heat, sauté the shallots in ghee until soft.
  5. Add the white wine, chicken stock, and lemon juice and bring it to a boil, stirring the sauce as it reduces. Add the wings to the skillet and toss for 1-2 minutes until they're well coated.
  6. Serve immediately!

Notes

*Use 2 extra tablespoons chicken stock if you're avoiding wine or for Whole30.

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The Whole30 Gets an Update

The Whole30 Gets an Update | stupideasypaleo.com

If you’ve been a reader of the blog for a while, you’ll know I’m a huge proponent of, participant in and Envoy Extraordinaire for the Whole30 Program. (It helped me kick my sugar addiction.)

There have been a couple changes to the Whole30 recently, and an official site-wide Whole30 kicks off on August 1 through their site and social media, so you’ll have tons of support if you decide to start in a couple days. Don’t worry: You can do a Whole30 at any time, so if you can’t join in right away or you are a few days behind, it’s okay.

What is Whole30?

It’s a thirty day nutritional reset where you eliminate potentially problematic foods. Then, at the end, you can reintroduce the foods you want in a systematic way, note any negative or positive effects, and decide if / how you want to modify your dietary intake for the long-term. In other words, it’s about learning how food affects you. No lifelong promise to eat perfectly. No unsafe restriction of food. Nothing you have to pay a membership for.

Just you, learning about you + food for a month. That’s it.

What are the Whole30 Changes?

Recently, Whole30 made a couple modifications to its basic template. The biggest—and the one that caused more drama than Ronda Rousey at a Miesha Tate party—is that you can now eat white potatoes if you’re doing a Whole30. (This includes white potatoes with flesh of any color.) Click here to read WHY this change was made.

Remember, you never *HAVE TO* eat a food on Whole30 if you don’t want to, so if you think you’re better off without white potatoes, guess what? You don’t have to eat them. I’d recommend this for anyone who is sensitive to nightshades or is struggling with blood sugar regulation or losing significant body fat. And—whammy!—chips and French fries are excluded (To find out my position on white potatoes, click here.)

A minor change regarding table salt can be read here.

How Do I Get Started?

  1. Get your paws on a copy of It Starts With Food, the Whole30 book, and read it. Doing a Whole30 without reading it is sort of like speaking the words for another language without knowing what you’re actually saying. It works, but it’s less effective. How do I know that? I did my first Whole30 before ISWF was published. At the very least, peruse Whole30’s website and read all you can. Start with “Start Here!”
  2. Set a date. No, there will never be a month that doesn’t have a holiday or a friend’s wedding or a birthday celebration. You’ll have to deal with those when they come up. Commit. Put it on the calendar and get prepared.
  3. Remove “no” foods from your kitchen when possible, and stock up with “yes” foods. Here’s a good resource for that.
  4. Plan some meals. The possibilities are endless here. The official Whole30 Recipes feed on Instagram is AWESOME for getting inspiration. Plus, you won’t have to second guess if the ingredients really are Whole30-friendly or not. ISWF even has recipes in it, as does my site and many others (listed below).
  5. Jump in. Take one day at a time. Be mindful. Learn about yourself. Apply those lessons to your life. Go out and live. Be well.

Where Can I Find Resources?

Questions? Write them in the comments below.

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The Whole30 Gets an Update | stupideasypaleo.com