Whole Life Challenge Tips from the Non-Expert

1) Helpful FB Page to follow ~ https://www.facebook.com/#!/JustEatingRealFood... They often post free kindle downloads for Paleo recipe books (mini ones). I downloaded the kindle app on my IPad and now have a collection of 50+ on my Ipad for easy access.

2) I LOVE Nom Nom Paleo.http://nomnompaleo.com/ She makes some awesome recipes. She also has an Ipad app that has a specific section on Whole30 approved recipes (similar to rules of WLC). She also has a shopping list section, Paleo 101 with tips on kitchen tools, stocking up your kitchen, a month of meals, etc.

3) For those with family members not participating in challenge... Clear out a specific shelf or cupboard for WLC items. This is helpful when you are looking for a snack, that you don’t get tempted with other foods.

4) Google recipes that you enjoy with the word “Paleo” before it (i.e. Meatloaf, Tacos). You will find many recipes and can continue to enjoy in a “new” way. I never realized the type of crap that was in packaged spices. My favorite is making tacos using spices from pantry and either putting it in a lettuce wrap or making a coconut flour tortilla.

5) Buy yourself some new kitchen gadgets: Blender (I have ninja), Cheesecloth, Food processor, Immersion blender, julienne peeler, mandolin slicer, steamer basket, Glass or Stainless Steel Containers for Food Storage, Vacuum Sealer, Citrus Juicer, Travel Dressing Container (I make my own and bring to work/dinners).

6) Stock up on spices/staples: Some of my favorites…
Cupboard: Ghee, Coconut Oil, Red Boat Fish Sauce, Coconut Aminos, Olive Oil, Balsamic Vinegar, Marinara/Spaghetti Sauce, Canned Pumpkin, Dates, Raisins, Tomato Sauce, Tomato Paste, Tuna, canned salmon, raw nuts (Target Brand), Sweet Potatoes!

Spices: Sea salt, Pepper mill, Smoked Paprika, Cajun, Cinnamon, Chili powder, Cumin, Cilantro, Basil, Oregano, Parsley, Crushed red pepper, Garlic Powder, Minced Garlic, Dill weed, and Onion powder

Fridge: Coconut Milk (Trader Joes), Tessemae’s dressings/marinades, Shredded Coconut, Fresh Veggies cut up, lemon, limes, avocados, Spinach, Kale, Pico De Gallo (I get in Produce Section at Coborns), Mango Salsa to put on top of meats/fish ( I get in Produce section at Coborns), Fresh Herbs – My favorites are Cilantro and Parsley, and EGGS!!!!!!

Freezer: Frozen veggies & frozen stir fry mixes, Big bag of Mixed Berries (Target Brand), to use in smoothies, so no need for ice, Frozen Cherries (Target Brand) to use in smoothies or to boil down to a cherry sauce – I put on top of pancakes or Pork Loin, Variety of meats/fish – My favorites are Whole Chickens, Chicken Thighs, Pork Roast, Pork Tenderloin, Walleye and Salmon.

7) Don’t “Paleotize” all your food. Taking your old crap diet and wrapping it up in a new "Paleo" package is completely missing the point of a challenge. Instead of eating so much of Paleo waffles, Paleo bread, Paleo treats… make it a point to eat whole foods. Fill your plate with vegetables first. See how long you can go without eating a Paleotized food.

8) Be careful with Almond Flour… Yes, you can have almond flour, but be careful not to overuse. You can use it in place of breadcrumbs in your meatballs, to dredge a piece of chicken, or to thicken a sauce or stew. Use sparingly to make muffins, pancakes, bread, cupcakes, cookies, pizza crust, or anything of that nature. Why you ask?... A cup of almond flour contains about 90 almonds! Also, the fats in almond flour aren’t heat stable and you cause the fats to oxidize and go rancid. Remember… A treat is a treat no matter how you make it. I try to use coconut flour instead whenever I can. Unlike almond flour, the fat in coconut flour is primarily saturated fat. That means it is safe to heat and it is not toxic to the body.

9) Pick a new recipe or two to make each week. It helps avoid boredom with the same recipes and teaches to you cook with new foods/spices, making it easier to create/adapt meals in the future. Try to make extra to freeze as well, so you can build up your reserves in your Freezer. This will help towards the end of the challenge when you may run out of energy and need some “on the go” items.

10) Don’t try to be perfect. Enjoy the Journey. Enjoy a cheat every now and then. If you fall of the wagon, don’t keep going until you are dragging behind the wagon. Pick yourself up, don’t feel guilt and move on. This is about long term change and sometimes change takes time and takes small steps.

That’s it… take it for what it’s worth!

Cheers to the next 8 weeks!

Jackie

Chipotle Carnitas Salad

Chipotle Carnitas Salad

·         Romaine Lettuce & Salad Greens

·         Slow Cooked Carnitas – Shredded

·         Sautéed Peppers

·         Pico De Gillo or Salsa

·         Guacamole

·         Any additional seasoning/squeeze of lime/hot sauce your ♥ and tummy desires J

Slow-Cooker Carnitas:

·         Pork Loin Roast

·         Chicken Stock ( I had some homemade)  Not sure if there are any WLC compliant Stock/Broth out there….

·         1 Onion, sliced or diced

·         1 Can Green Chilies or other peppers

·         Seasoning:  1 tsp each: Sea Salt, Fresh Ground Pepper, Coriander, Thyme, Cumin, Oregano, Garlic powder, Red Pepper Flakes, Smoked Paprika.  (1/2 tsp of cinnamon optional)

Mix seasoning together and rub onto all sides of the pork.  You can refrigerate the roast with the rub overnight to enhance the flavor.  I did not rub, but just added the seasoning after all the ingredients were in the crock, as my roast was frozen.

Place the onion, pepper, & bay leaves on the bottom of your crock pot.  Place the spiced up pork shoulder on top. Add the green chiles and the chicken stock along the sides of the meat. Avoid rinsing the spice off the meat. Sprinkle a bit more sea salt and pepper on top.  Cook Low for 10 hours or High 4 hours/Low 4 Hours.  Mine was frozen and I did it for 10-11 hours on low and it was fine.  The meat is done when it pulls apart easily with a fork.  Taste a bit and add more seasoning as desired.  I added a lil’ Cayenne J

FYI’s:

·         I did not have a thawed roast on hand.  I placed frozen one in the crock pot @ 7am on low, sliced it up in big chunks @ 2pm and continued to let it cook in juices.  I shredded it at 6pm)

·         If you like it crisp, you can put some in pan with oil to fry on one side

Guacamole:

• Avocado

• Finely diced tomato

• Diced Onion (I use red)

• Cilantro

• Fresh lemon or lime juice

• Optional salt/pepper or other seasoning to taste.

Tip:  If you are short on time, just mix avocado with salsa

~ Lots of Carnitas left over. You can freeze for later use, eat one salad every day, use with eggs for breakfast. The possibilities are endless J

Garlic Cajun Shrimp

Garlic Cajun Shrimp

Over Zucchini Noodles

Ingredients: 

ü  Zuchinni

ü  Shrimp, Cooked or Raw

ü  Coconut Oil or Fat of Choice

ü  Sea Salt for noodles

ü  Seasoning:  Fresh Ground Pepper, Sea Salt, Garlic Cloves, Garlic Powder, Paprika (Reg. or Smoked) & Cajun (if you like spicy J)

ü  Fillers of choice:  Mushrooms, Kale, Spinach, Sweet Peppers.  (Mushroom/Peppers used today)

Directions:

□   Julienne Zuchinni with a Julienne Peeler.  Place in strainer and sprinkle with salt to get excess water out.  Leave for 10-20 min, squeeze excess water with paper towel.

□   Sautee Zuchinni Noodles in coconut oil/fat of choice.  Season with Fresh Ground Pepper and Garlic Clove. Can add other seasoning as desired.  Cook until desired tenderness.

□   Sautee Fillers in coconut oil/fat of choice for few minutes until tenderness of choice.  Add seasoning as desired.

□   Sautee Shrimp with fillers or on own with coconut oil/fat of choice until heated through (cooked) or until cooked through (raw). Add seasoning:  Pepper, Salt, Garlic Clove, Garlic Powder, Paprika & Cajun Spice.

Combine in bowl & enjoy!