HOMEMADE MOM: Week 4 Whole 30

Julie's wrapping up her month of Whole 30 approved meals. So, head to the store with your printable shopping list below and get cooking on more amazing delicious meals courtesy of our Homemade Mom!

 

 

 

Download PDF here

 

Monday: Baked Falafel Bowl 

 

Servings: 3-4

Time: 45 minutes

Difficulty: easy

 

Ingredients

 

Falafel 

 

2 cups minced cauliflower

1 cup minced fresh onion

1/2 cup fresh cilantro leaves

1/2 cup fresh parsley leaves

1/2 cup almond flour

1 medium egg

3 cloves garlic

4 teaspoons cumin powder

1 teaspoon sea salt

1/2 teaspoon turmeric powder

1/2 teaspoon chili powder

4 tablespoons olive oil for cooking

 

Tahini Dressing

1/2 cup sesame oil

1/4 cup tahini

2 tablespoons lemon juice

2 teaspoons maple syrup (or date paste for whole30)

1/2 teaspoon lemon zest

 

Greens

4-8 cups greens of your choice

1 cup cherry tomatoes, cut in halves

1/4 cup fresh cilantro leaves

1/4 cup green onions chopped

 

Directions

1. Preheat oven to 400 and line a baking sheet with parchment paper.

2. To make falafel, blend all falafel ingredients, except the minced cauliflower and olive oil, in a food processor. Blend until the herbs are minced. Once the herbs are minced, add in the minced cauliflower and pulse until combined.

3. Form the falafel dough into 20-24 round balls. Use a pastry brush to brush each falafel with olive oil. 

4. Cook for 20 minutes. Then, rotate the falafels and cook for another 20 minutes.

5. To make the tahini dressing, combine all the dressing ingredients in a blender or food processor and blend until smooth.

6. To serve, first plate the greens. Then, top with falafel and tahini dressing. Enjoy!

 

Adapted from: paleoglutenfree.com

 

 

Tuesday: Buffalo Chicken Salad 

 

Servings: 4-6 

Time: 45 minutes - 8 hours, depending on preferred method

Difficulty: easy

 

Ingredients

  • 2 medium boneless, skinless chicken breasts  

     

     

  • 1/4 cup Frank's Red Hot Sauce (Not sponsored: don't substitute any other kind of hot sauce here - it really makes a difference which kind you use!)

  • 2 tablespoons ghee

  • 1 teaspoon salt

  • 1 tablespoon Whole30 mayonnaise

  • 2 12-ounce bags frozen cauliflower rice

  • Pinch of salt

  • 1 head romaine lettuce, shredded

  • 1 cucumber, diced

  • 2 ribs celery, diced

  • 1 cup grape tomatoes, halved

  • 1 bunch green onions, sliced thin

  • 2 avocados, peeled, seeded, and diced before serving

Directions

  1. To make the chicken in a crock pot (see * below for Instapot directions): combine chicken, hot sauce, ghee, and salt. Cook on low for 6 to 8 hours, or cook on high for 4 to 6 hours. After about 3/4 of the time, shred the chicken breasts with two forks, then add 1 tablespoon mayonnaise. Stir to coat and let chicken cook a few minutes longer, or until sauce is absorbed.

  2. Put frozen cauliflower rice in a saucepan with a lid and place over low heat. Cook until thawed and cooked through, seasoning with salt. Remove from heat.

  3. To serve, evenly divide all ingredients among 4-6 plates. Spoon cauliflower rice on top of romaine. Top with chicken, tomatoes, cucumbers, celery and sprinkle with green onions. Serve with freshly diced avocado, cucumber sticks, and plenty of Whole30 Ranch dressing (**see below for how to make this). Enjoy!

* To make your shredded chicken in an Instapot: combine chicken breasts, hot sauce, ghee, and salt in an Instant Pot. Do not add water. Secure lid and cook on manual, high pressure for 20 minutes. Quick release pressure and remove chicken breasts from pot. Shred with two forks then return to pot. Add in 1 tablespoon mayonnaise and cook on sauté mode a few minutes until sauce is absorbed. 

** To make Whole30 ranch dressing: combine 1 1/2 cups olive oil, 2 eggs
1 teaspoon mustard powder, 2 cloves garlic peeled and smashed, lots of fresh ground pepper, 2 tablespoon fresh lemon juice, 1 tablespoon vinegar white or apple cider, 1/3 cup fresh parsley, 2-3 tablespoon fresh dill, 1/2 teaspoon onion powder, 1/2 teaspoon garlic powder, 1/4 teaspoon paprika, 1/4 cup almond milk and 1 teaspoon salt in a blender and blend until smooth. 

Adapted from: 40aprons.com

 

Wednesday: Roasted Moroccan Veggies with Shrimp

 

Servings: 6 

Time: 75 minutes 

Difficulty: easy

 

Ingredients

  • 5 tablespoons extra-virgin olive oil  

  • Juice of 1/2 small lemon (1 tablespoon)

  • 2 large cloves garlic, minced

  • Kosher salt

  • 1 teaspoon ground coriander

  • 1/2 teaspoon ground cinnamon

  • 1/4 teaspoon ground cumin

  • 1/4 teaspoon ground ginger

  • 1 large yellow onion, diced

  • 1 medium eggplant, unpeeled, cut into 1/2-inch cubes

  • 1 medium sweet potato, unpeeled, scrubbed and cut into 1/2-inch cubes

  • 1 cup grape tomatoes, halved

  • 1 pound shrimp, cleaned & deveined

  • 8 dried apricots, thinly sliced, or 2 packed tablespoons golden raisins

  • 1/2 cup loosely packed fresh cilantro leaves, chopped 

Directions

  1. Preheat the oven to 400 degrees F. Spray two rimmed baking sheets with nonstick cooking spray.

  2. Whisk together 3 tablespoons of the oil, lemon juice, garlic, 2 teaspoons salt, coriander, cinnamon, cumin and ginger in a large bowl. Add the onions, eggplant, sweet potatoes and tomatoes and toss well to fully coat the vegetables. Divide among the prepared baking sheets and arrange in a single layer. Roast until the sweet potatoes and eggplant are lightly browned and fully softened, 50 to 55 minutes, rotating trays and switching from top to bottom halfway through.

  3. When veggies are close to being done, cook shrimp in a large pan over medium heat, about 1-2 minutes per side until pink.

  4. Transfer the vegetables and shrimp to a large bowl. Toss with the apricots, cilantro and remaining 2 tablespoons of oil. Season to taste with salt. Enjoy!

Adapted from: foodnetwork.com

 

Thursday: Turkey Club Sandwich

 

Servings: 1 

Time: 7 minutes

Difficulty: easy

Ingredients

  • 1 head iceberg lettuce, cored and outer leaves removed

  • 1 tablespoon whole30 mayonnaise

  • 3 ounces (6 slices) turkey breast

  • 2 strips whole30 bacon

  • 2 thin slices tomato 

Directions

  1. Layer 6 to 7 large leaves of lettuce in the middle of a piece of parchment paper so that you create a lettuce base about 9 inches by 10 inches.

  2. Spread the mayo in the center of the lettuce wrap.

  3. Layer with turkey, bacon and tomato.

  4. Starting with the end closest to you, roll the lettuce wraps jelly-roll style using the parchment as your base as tight as possible. Halfway through rolling, tuck the ends of the wraps towards the middle. Continue to roll the lettuce wrap, keeping it as tight as possible and using the parchment paper to guide you. When it is completely wrapped, roll the remainder of the parchment around the lettuce tightly. Using a serrated knife, cut the lettuce wrap almost completely, leaving a small piece of the parchment intact to help hold it together. Enjoy!

Recipe from: skinnytaste.com

 

Friday: Creamy Broccoli Soup with Bacon

 

Servings: 6 

Time: 30 minutes

Difficulty: easy

 

Ingredients

  • 4-5 cups broccoli florets, chopped  

     

     

  • 1 medium onion, chopped

  • 3 cloves garlic, crushed

  • 8 oz whole30 bacon, cut into pieces

  • 3 cups broth (any kind)

  • 3 tablespoons arrowroot flour or tapioca flour

  • 1 cup coconut milk

  • 1/2 tablespoon spicy brown mustard

  • 1 1/2 teaspoon poultry seasoning

  • Sea salt and black pepper to taste

  • Chopped chives for garnish 

Directions

  1. Heat a stock pot over medium high heat and add the bacon. Cook, stirring, until crisp, then drain and set aside.

  2. Discard all but 2 tablespoons of the bacon fat and heat pot over medium. Add onions and cook until translucent, then add the garlic and cook, stirring, another minute until softened.

  3. Add then broth and immediately whisk in the arrowroot or tapioca. Bring mixture to a boil to thicken, stirring occasionally.

  4. Once thickened, add in the coconut milk, broccoli, mustard and poultry seasoning, stir well. Cover pot and allow to simmer 10 minutes, or until broccoli is soft.

  5. Using an immersion blender in the pot, blend soup until mostly creamy - you can completely puree it or just blend a bit - it’s up to you. Once blended, add 2/3 of the bacon and continue to simmer another 5-10 minutes to blend flavors. Add sea salt and pepper to taste. Serve right away, garnish with chives and the remaining bacon. Enjoy!

Adapted from: palaeorunningmama.com

 

 

 

 

Julie is a stay-at-home mom of two girls and with a passion for all things food. She loves growing, cooking, and, of course, eating food! She started meal planning years ago to stay organized and eliminate food (and money!) waste and started sharing it on her own blog, Season Generously. 

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