Category Archives: Recipe

Carrot Salad

I love this simple salad because I eat it with everything. Fish. Sausage. Chicken. Pork. It is quick to assemble and you can make a ton of it at once and it will keep in the fridge for a while. If you do not have a food processor you can use matchstick carrots purchased from the store for the following recipe.

Beef Knockwurst, Caulfilower Rice and Carrot Salad

4 Carrots
3-4 Shallots, sliced thin
1-2 tbsp of olive oil
Juice of one lemon
Cayenne (optional)

Shred the carrots in a food processor using a shredding disk. Remove from the food processor and place in a large mixing bowl. Add the shallots, oil and lemon juice and toss to combined. Add salt and pepper to taste (I like a little kick in mine so I use cayenne pepper as well)

Cauliflower Rice

I’ve always really enjoyed cauliflower but I rarely ever buy it for the house. I was fairly devastated upon learning that rice was out for Whole 30 but I am happy to see that this doesn’t count as a paleo treat, just as a way to prepare the cauliflower that resembles rice as a side dish. I only made a single head of cauliflower for my first attempt but I plan on doubling or tripling that in the future to make enough in advance for other meals, the whole thing is nearly gone already.

Don’t be fooled by this “rice” however. It doesn’t act like normal rice. Don’t expect it to soak up a sauce or to use it to make sushi. Leave that job to real rice, when you ever do get to have it.

Beef Knockwurst, Caulfilower Rice and Carrot Salad

Spicy Pangasius with Cauliflower Rice, Shallots and Mushrooms

2 tbsp coconut oil
1 small white onion, diced
1 head of cauliflower

I use a food processor for this, however, you may use a grater and perform the shredding by hand.

I do not recommend the latter method.

Wash the cauliflower and pat dry. Trim the leaves and quarter the cauliflower.

Cut off the florets leaving the dense stem. Discard the stem. Roughly chop any large clusters of the florets.

Heat the coconut oil in a skillet or saucepan large enough to fit all the cauliflower in once it is processed. Add the onion over low heat and saute.

Add a generous portion of the cauliflower to the food processor and pulse until the cauliflower is shredded. If you have more than will fit in the food processor at once whole, empty the cup and start again with the next batch of whole cauliflower. Do not keep adding cauliflower to the cup and pulsing. The cauliflower you have already chopped will start to get mushy, leaving you with a mess of pulverized cauliflower and not the light texture we are going for.

Add the riced cauliflower to the skillet and cook the cauliflower for 6-8 minutes, stirring gently but frequently enough to prevent the rice from browning or sticking.

Chicken and Carrot Stir Fry with Mustard Sauce

Anyone who knows me well knows that I love Asian food. To be fair I love food in general, but I’ve always had a fondness for Asian cuisine and flavors. So a decision to do Whole 30 and give up soy products and rice was not something I would have envisioned myself doing a year ago. But Asian food is more than fried rice with soy sauce, so I was determined to make some easy, Asian-inspired meals while participating in Whole 30.

Mustard is probably my favorite condiment and a wonderful compliment to meats that I feel is underutilized. I made a quick stir fry with carrots and green onion with just enough mustard to lightly flavor the dish.

Chicken and Carrot Stir Fry
Chicken and Carrot Stir Fry

1 tbsp light tasting olive oil
1 tsp sesame oil
2 carrots, sliced (I try for 1/8″ thickness)
1 tbsp garlic
3/4 lb chicken breast, cubed or sliced in thin strips
4 green onions, (I slice the white onion part thinly and cut the scallions into 1-inch pieces)
1 tbsp mustard (I used yellow, any Whole 30-compliant mustard will work)
Chicken Broth (Check your labels, lots of packaged broth have sugar, even Pacific Organic)

Heat the olive oil in a wok or large, non-stick skillet, over medium-high heat. Add the carrots and cook for four minutes, stirring occasionally. Add the garlic and let it sautee for one minute, stirring gently with the carrots.

Turn the heat down to medium. Make a space in the center of the wok/pan and add the sesame oil, followed by the chicken (Sesame oil has a very strong flavor/odor and I prefer not to use it with my vegetables but love it with meat). Stir the meat every minute or two until the chicken has browned. Add the green onions and combine everything together.

In a small bowl mix the mustard with increasing amounts of broth to dilute the mustard a bit. Experiment with the flavor until you are happy with the strength and consistency of the sauce. It is only going to lightly coat the meal. Add the mustard sauce to the wok and toss to coat.

For another vegetable in the meal try serving this with cauliflower rice or as a lettuce wrap.

Simple Potato Hash

The first day on Whole 30 called for the most basic recipe, one whose Whole 30 compliance had been met in the past without my realizing it. This was my first attempt at cooking with coconut oil, but it certainly won’t be my last.

Hash and Fried Eggs
Hash and Fried Eggs

1 tbsp coconut oil (or your choice of oil/fat for cooking)
1 small to medium russet potato, peeled and diced
1/2 small onion, diced

In a heavy, non-stick skillet heat the coconut oil and add the potato with a pinch of salt and black pepper. Fry the potatoes over medium heat until just starting to crisp (15-20 minutes depending on how small your potatoes are). Stir constantly while frying.

Remove the potatoes and drain. Add the onion and cook, stirring occasionally, until soft. If the potatoes absorbed too much of the oil, add enough just to ensure your onions don’t stick and burn. Don’t add too much, you’ll end up with oily hash.

Stir the potatoes back into the onion and combine. Heat until the potatoes are warm again.

Serve the hash with eggs prepared in your favorite style. I suggest trying them with a warm, runny yolk to mix into the hash. Few things in life are as delicious.

You can add in lots of ingredients into your hash including another protein (bacon, ham, sausage, turkey), and other veggies like bell peppers and tomatoes. The above recipe is a blank canvas for a simple dish or a to be added to for a unique breakfast.