But please, no processed date syrup. Nutrition labels round to the nearest full digit, so just because something says “0 grams” next to “sugar” doesn’t mean there’s no added sugar! So, you know, you don’t have to accept our helpful suggestions… but you probably should. Soften your dates by soaking in hot water if necessary, then add them to a high speed blender along with the vinegar, almond milk, mustard, onion powder, salt, and oil. Yummy!! These “seeds” aren’t the same botanical family of seeds that we eliminate with grains and legumes, so that makes them fine to eat during your Whole30. Make sure it’s in a single layer on the baking sheet so the outside browns nicely. There are a few Whole30 Approved partners that carry compatible bacon, including Naked Bacon, Pederson’s Natural Farms, and US Wellness Meats, If you are having trouble, check with your local natural foods store, or (even better) ask a local farmer or butcher shop. As such, we’re not worried about the potential downsides—and if green beans are the worst thing in your diet, you’re doing okay. While we recognize that potatoes are a real food, we also know that eating them in the form of fries and chips has turned them from “produce” into an adulterated commercial “product.” It’s easy to find potato, tortilla, or plantain chips that meet the Whole30 ingredient standards. However, protein powder from approved ingredients like 100% egg white, 100% grass-fed collagen peptides, or 100% pea protein are allowed on the Whole30, provided they contain no sweeteners. They’re as close to candy as you can get on the Whole30 (with dates as a binder), so don’t use them to satisfy sugar cravings. For the salad, place the kale in a large bowl and drizzle with the oil and sprinkle with salt. Paleo, vegan, dairy-free, gluten-free, and Whole30. However, many vegan protein blends also include other grains like rice, and/or have added sugar, sugar alcohol, or artificial sweeteners. And it’s that psychological response that we are trying to target with the program. Yes, you can have your coffee. Roast in the preheated oven for 25-30 minutes or until soft and browned on the outside. The forum is a great venue for these kinds of questions, but it can be a bit cumbersome to search, and as new people are joining every day, the same questions are asked over and over again. The dressing needs to be made in a high speed blender since the dates need to be pureed. Shredded kale and brussels sprouts, apples, toasted pecans, cranberries, and a homemade poppy seed dressing. These only feed your Sugar Dragon, which is the opposite of what you want to do on a Whole30. Most coconut waters are technically compatible, containing only natural sugars from the coconut. Make your own potatoes at home using coconut oil, duck fat, or ghee, and baking or roasting them in the oven instead of deep-frying them; or order them baked or mashed (no cheese, sour cream, or butter!) Promise. Tip: Chewing sends a message to your body that food is coming. Plus, if you eat mashed potatoes with every dinner, you’ll miss out on a world of colorful, nutrient-dense vegetables to explore. The opinions and/or information presented on this website is in no way intended as medical advice or as a substitute for medical treatment, and should only be used in conjunction with the guidance, care, and approval of your physician. (They’re not.). Most commercial mayonnaises contain off-plan ingredients—generally, added sugar. So, because we need to create one program that applies to as many people as possible, we rule these Paleo recreations out. Snow peas contain a tiny, immature seed, and a big, green pod. Toss in everything with the kale, including the roasted butternut squash and as much dressing as you like. In summary, we’d rather you just eat the food, and skip the smoothie. Finished with your Whole30? Allow them to cool, then chop coarsely. I can’t get enough winter squash, I’m ridiculously obsessed. I’m so happy you stopped by! The amount of sugar listed on the nutrition label has nothing to do with whether something is Whole30 or not. I do a little too much of everything (except cleaning), and I enjoy laughing at myself. The problem with legumes comes when you consume the seed. Note, anything in italics below are not official “rules” of the Whole30—they’re just suggestions from us to you, based on our experience, and the experience of the 100,000+ people who have done our Whole30 program in the last four years. This is a great option if you don’t want any of the ambiguity of label-reading. The Whole30 eliminates carrageenan, MSG, and sulfites on the program. Not all additives are “toxic;” acsorbic acid sounds scary, but it’s really just a fancy name for vitamin C. See our Common Additive Cheat Sheet for details. This salad and dressing are so delicious that I make them regularly. Primal Kitchen offers two wonderful options, the Original and the Chipotle Lime Mayo, but the good news is that making your own compatible mayo is easy! That includes store-bought (or restaurant-made) potato, plantain, tortilla, apple, or kale chips, No pork rinds either, not even with cooking. And the psychological impact of eating pancakes as part of your healthy eating, life-changing plan cannot be ignored. It should stay good for about one week. Without this exception, you’d never be able to eat outside of your own home, because iodized table salt is added to all restaurant and pre-packaged foods. (Even the “olive oil” mayo is mostly soybean oil!) Eating eggs, a banana, and some olive oil is not the same as combining those ingredients into a pancake. Promise.). Paleo, vegan, dairy-free, gluten-free, and Whole30. Just consider your source carefully and make sure the option you choose is gluten-free. Since all of the potentially problematic parts are contained in the seed, it’s A-OK to eat parts of the plant other than the seed during your Whole30. Remember, added sugar is about the ingredients, not the nutrition label. Spinach Avocado Shrimp Salad - Keto, Low Carb, Paleo, Whole 30 Organic Asian Sesame Dressing. The dressing is made with creamy coconut milk, avocado oil, apple cider vinegar, lemon juice, ground mustard, poppy-seeds and salt and pepper to taste. If it contains an off-plan ingredient, then it’s out for your Whole30. The same guideline applies to buckwheat, amaranth, and other gluten-free grain substitutes. Yes, you can have coconut flour, almond flour, tapioca flour, and other non-grain-based flours, but it’s context-dependent. Technically, almond “ricotta” or cashew “cheese” dips are allowed on the program, as long as their ingredients are compatible. Learn how your comment data is processed. Traditional hummus is made from garbanzo beans, which are a legume. This roasted butternut squash salad is loaded up with goodies and good for you ingredients! Whether it’s delicata squash in a salad, stuffed acorn squash, or sweet savory maple bacon butternut squash – I’m IN all the way. Yes, you can have almond flour, coconut flour, tapioca flour, cassava flour and other non-grain-based flours, but it’s context-dependent. Even the really dark chocolate is still candy. But sometimes I like to make a proper salad. Tip: Eliminate the consumption of vegetable oils at home, even if you’re not on the Whole30, and make sure the rest of your diet is focused on the most nutritious choices possible, especially if you dine out frequently. Add all the ingredients to a mason jar and shake until combined, or whisk in a bowl. Roasted Red Pepper dressing. Whole30 program rules, the Meal Planning template, and 15 recipes from Melissa’s cookbooks. These easy one-skillet teriyaki meatballs are perfect for weeknights. You’re welcome. Tip: These little sugar bombs pack a big punch—they’re as close to candy as you can get on the Whole30. ©2020 Thirty & Co, LLC Whole30® and the Whole30 logo are $35.00. Butternut Squash Salad with Poppy Seed Dressing {Paleo, Vegan, Whole30} This roasted butternut squash salad is loaded up with goodies and good for you ingredients! But remember, Whole30 guidelines exclude milk, cream, non-compatible milk substitutes, and added sweeteners—including stevia (more on that below). These are fine choices as thickeners and can be especially helpful in sauces and gravies. Grab your butternut, preheat the oven, and gather all your ingredients – let’s go! Sometimes, we feel like if we have to have one more conversation about pancakes, we might explode. Some varieties have fruits and fruit juices added, which are just fine. They’re a great way to add that hint of sweetness to a sauce (like the Char Siu pork from Well Fed), or to stuff with almonds and wrap in (compatible) bacon as a fancy-schmancy appetizer. I recommend storing the poppy seed dressing in a sealed glass jar in the refrigerator. Next, toast the pecans. Today we’re making another epic harvest salad – a butternut squash salad with everything I love. Just don’t turn it into a breakfast bowl with dried fruit, shredded coconut, and cacao nibs, m’kay? bottles (4-Pack) Visit the Tessemae's All Natural Store 4.3 out of 5 stars 14 ⦠1 avocado, diced. This is where Whole30’ers ask about ingredients that they wish to include as part of their Whole30 program—things like bee pollen, mesquite flour, or banana almond pan-fried discs.*. Yes, even if they’re just bananas and eggs. ½ cup sliced almonds. Just read your labels carefully—any mention of “sugar” listed in the ingredients means it’s a no-go. It is really a meal. The Official "Can I Have" Guide to Whole30 Compatible Foods My name is Michele and I’m a Paleo eater and recipe creator, runner, mom of 3, and the gal behind Paleo Running Momma! Add the chopped chicken, sour cream, cauliflower rice and poppy seeds to the pot. See more ideas about Whole 30 recipes, Paleo recipes, Whole food recipes. Plus the addition of cocoa, nut butters, nuts, or other fruits to your creamy concoction… this is straight SWYPO, and it’s off-limits during your Whole30. Tip: We recommend using Larabars as emergency snacks, or fuel during endurance athletics. While the word “pea” is right in the name, these are also known as Garbanzo Beans, and are botanically a bean, not a pea. Meanwhile, prepare the dressing. While finding compatible bacon is a lot easier these days, it can still be challenging in many parts of the country (and world!). If you’re making it yourself, do what you can to ensure that the sugar is used by the bacteria (appropriate fermentation time). Primal Kitchen No Soy Teriyaki Two Pack Organic Marinade & Sauce - Whole 30 Approved ⦠This should be enough of a reason, but in case you’re still wondering why (they’re just bananas and eggs!)…. Unlike plain frozen fruit, the only purpose of this confection is to replicate the taste, texture and reward sensation of ice cream. Plus, smoothies are generally really fruit-heavy, and starting your day off with a liquid sugar-bomb sets you up for cravings, hunger, and volatile energy levels throughout the day. We’d much rather you just eat the fruit. Tesseamae's Honey Poppyseed will brighten up any salad with the perfect combination of sweet and tangy. Subscribe to email updates for new recipes delivered to your inbox! Other common additives, like xanthan gum or ascorbic acid, are allowed. Even if it’s just frozen mashed-up bananas with coconut milk or a cashew milk-based frozen concoction… This. We encourage a mix of iodized table salt and sea salt. Enjoy! Ideally, you’re using high-oleic saafflower or sunflower oil; these actually have a pretty favorable fat profile, similar to extra-virgin olive oil. While it’s not highly processed like its liquid or powdery cousins, the only purpose of stevia leaf is to sweeten something that was not already sweet. We wanted to create the healthiest program possible, but we also need it to be do-able for those who travel for business or pleasure, or simply want to dine out during the month. I made it with sweet potatoes as well – just as good! The longer you massage, the softer it gets. Cacao (or 100% cocoa) is great when used as a savory spice (our Mocha Steak Rub, found in It Starts With Food, is a great example), but you can also feel free to add it to your coffee or tea, or brew it Crio Bru-style. Just read this article. First, salt makes your food delicious. Tip: Coconut water is essentially a “light” fruit juice. Get Your Starter Kit Today, This website uses cookies to ensure you get the best experience on our website. If we did, you’d never be able to eat outside of your own kitchen, because all restaurants use them in cooking. Monk fruit extract is a sneaky form of sugar that is used as a standalone sweetener in food and drinks. Pea proteins that also contain off-plan ingredients are NOT compatible. Anything with added sugar is out for your Whole30. Is. Mix together ⦠Pancakes bring up a totally different psychological response than frying some eggs and eating a banana. This means that if you click on a link and make a purchase, I will receive a small commission at no cost to you. We changed the official Whole30 rules in August 2014 to include all varieties of potatoes—white, red, Yukon gold, purple, fingerling, baby, sweet potatoes, yams, etc. If you spend a lot of time chewing, but not eating, your body is going to get quite confused in its responses. Bust out of your potato rut and discover a newfound love of Brussels sprouts, asparagus, or kale! Yeast extract is also fine during your program. Arrange in a single layer on the prepared baking sheet spread out as much as possible to allow the squash to brown. However, we highly discourage mixing cacao with dates, figs, or other fruits to make chocolate-y confections during your program. French’s Yellow is compatible, but beware your Dijon—it often contains white wine, which rules it out during your Whole30. Paleo, primal, grain free, gluten free. Snow peas (and snap peas, and green beans, and romano beans) are fine during your Whole30 – even though they’re botanically legumes. Threw this together for dinners the next couple of nights and it’s awesome. If you’re buying, avoid those brands with added sugar in the ingredients list. These extracts are used to boost flavor in food and beverages and also to preserve certain food products, like meat. Feel free to roast your own kale, pan-fry your own plantains, or bake your own sweet potato spears at home, however. Save my name, email, and website in this browser for the next time I comment. You may not use it for Paleo baking—to make muffins, pancakes, bread, cupcakes, cookies, waffles, biscuits, tortillas, pizza crust, or anything of that nature; nor can you have it in pasta or gnocchi recreations. This is something we want you to avoid during your Whole30. Finally, bread (even if it is made from coconut flour) is the very definition of “food with no brakes!” P.S., this extends to tortillas and coconut flour wraps as well. Chop the kale finely and massage it with a little oil and salt. (Your email is safe with us. So today, we’re going to give you all of the most common “Can I have…” questions and answers all in one place, along with our most helpful tips to maximize your Whole30 success. If all of the ingredients are okay, the food is okay. You can use it in place of breadcrumbs in your meatballs, to dredge a piece of chicken, or to thicken a sauce or stew. While we don’t think vegetable oils are a healthy choice (understatement of the century), we don’t expressly rule them out on the Whole30. Just kidding. However, there are some really yummy hummus-like dip recipes out there, like this one from Jennifer at Living Grainlessly. Hi! Tip: Chia isn’t likely to cause you any serious trouble, but it’s not the omega-3 super-food it’s made out to be, either. Tip: While drinking a glass of fruit juice is technically compatible, we really wouldn’t recommend it, even if you juice it yourself. Caramelized butternut squash with sweet crisp apples, dried cranberries, toasted pecans, kale and Brussels sprouts all tossed in a creamy Whole30 compliant poppy seed dressing. More than a little into running and paleo recipes (yoga now too!) I have shared it with a few friends, one of which is a really great cook and it is now one of her favs! But remember, salt is an exception to the Whole30 “no added sugar” rules. The perfect no-fuss, one-pan paleo and Whole30 dinner. (In this case, “noodles” just represents the shape, not the taste, texture, or flavor.) And you actually use very little dressing. Aug 24, 2020 - Clean eating salads with all the good stuff! Besides, anything you can get from protein powder (except maybe chemical extractives, added sweeteners and strange-sounding isolates) you can get from whole foods during your Whole30. 100% green or yellow pea protein is acceptable on the program. You can have your shaker cup back in 30 days; for now, focus on starchy veggies and lean protein after a workout. We explain why in It Starts With Food, but in summary, flax should be treated like any other nut and consumed in limited quantities. If it separates in the refrigerator, just stir or shake it back together before using. Tip: Nuts and seeds aren’t your best fat choice, in general, and drinking your food is always less healthy than eating it. Mustard is a fine choice, just read your labels carefully. Tastes just like soy sauce! We call those recipes Sex With Your Pants On foods, and they are expressly off-limits during your Whole30. Green peas, yellow peas, split peas, sugar snap peas, and snow peas are an exception to the “no legume” rule per a rule change in 2020. Cream. Tip: We want you to spend a month learning to appreciate real food, how it tastes, the work it takes to prepare, and how it works in your body. While it might not technically be considered a grain, it contains properties that could be similarly problematic to your body, which makes it off-limits for your Whole30. 1 cup blueberries. Sometimes, we wonder if people really want to eat these things, or if they’re just trying to stump us. Fries are the epitome of “food with no brakes,” and anything deep-fried in vegetable oil is a default unhealthy. Following the same logic as kombucha, we’re okay with water kefir. Love it! Tip: Regarding “Paleo” coffee creamer… sigh. Use it to flavor sauces, soups, or entrees. It’s a huge salad, but don’t count on having leftovers. If I didn’t add the dressing until later, could I make the salad ahead of time then add the dressing when it’s time to eat? It seemed a little time consuming but we’ll worth it. Learn more. Before you ask whether Cholula hot sauce, French’s Yellow, or a Tanka bar* is compatible, read the ingredient list! Just don’t let coconut water take the place of plain old water in your daily routine. Like almond flour, though, they are not appropriate for use in baked goods. (We had to draw the line somewhere.) (The Peanut Butter and Jelly bar is out for obvious reasons.). Most (but not all) varieties of Larabars are acceptable during your Whole30, so read your labels. Heat a medium skillet over medium heat and add the coconut oil to melt. This salad is perfect to serve to a crowd – although realize that people will fight over it because it’s THAT good. It’s great on pretty much any salad! The problem with legumes comes when you consume the seed. Massage the oil into the kale for a few minutes or until you reach the desired texture. No, you can’t have pancakes. ), Sign up for Whole30 email, and we’ll send you the Whole30 Starter Kit: a printable version of the Consider brushing your teeth more frequently or chewing on mint leaves or fennel seeds as a fresh-breath alternative. Pancakes in any form do not encourage success with the Whole30 program. 1 pint strawberries, hulled and sliced. If you have an unhealthy emotional relationship with cheese, use cheese as a comfort food, or find cheese is a trigger food for other cravings (like wine or crackers), it’s absolutely for the best that you leave these recreations out of your Whole30. Simply place all ingredients (except for the poppy seeds!) CLOSED- Congrats @kkn, Roasted Delicata Squash Harvest Kale Salad {Paleo, Whole30}, Triple Berry Avocado Grilled Chicken Salad {Paleo, Whole30}, Easy Spaghetti Squash Apple Fritters {Paleo & Whole30}, https://onlinetechnicalhelps.com/windows-7-support-end-date/, One-Skillet Teriyaki Meatballs {Paleo, Whole30}, Glazed Sheet Pan Chicken with Butternut Squash and Apples {Paleo, Whole30}, Crispy “Breaded” Paleo Chicken Cutlets {Whole30}, Loaded Taco Sweet Potato Sliders {Paleo, Whole30}, Dried Cranberries (I used apple juice-sweetened dried cranberries). It’s only 30 days. It’s simple but addicting and sure to be a favorite at any gathering. If we did, you’d never be able to eat outside of your own kitchen, because all restaurants use them in cooking. I use a NutriBullet, but many blenders will work well. And, of course, what you choose to do after your 30 days are up is entirely up to you. Remove from the oven and allow to cool slightly. Adding salt to your Whole30 plate won’t push you over reasonable sodium limits, and if you avoid salt altogether, you run the risk of an electrolyte imbalance (not to mention serious food boredom). In July 2017 I realized I needed to... Sign up for Whole30 email, and we’ll send you the Whole30 Starter Kit: a printable version of the Whole30 program rules, 15 recipes from Melissa’s cookbooks & other valuable resources. Second, when you cut out processed and packaged foods, you remove the vast majority of sodium from your diet. New on the blog - this flavor-packed Paleo and Who, There’s nothing like a good loaded burger bowl i, One skillet chicken recipes might just be my favor, I’m always looking for new delicious dairy-free, This Whole30 Breakfast Fried Cauliflower Rice is q. You can peel and cube the butternut squash yourself, or buy it pre-cut – whatever you prefer. Oct 8, 2020 - Explore Ashley Kersey's board "Whole30", followed by 101 people on Pinterest. The remaining salad is a breeze. Quinoa is another one of those pseudo-cereals. Toast the pecans lightly in a skillet with a little oil and salt as well. This is a very popular question, with a very unpopular answer. Instead, learn to appreciate the natural flavors of your foods, and don’t rely on sweet tastes to prop up sugar cravings. In our vast experience, this sets everyone up for the best Whole30success possible. Blend until smooth and creamy, then stir in the poppy seeds. Here’s what you’ll need for the dressing: To make this dressing both Whole30 compliant and vegan, I used medjool dates as a sweetener. But pasta recreations that use alternative flours (like Trader Joe’s gnocchi) are specifically designed to replicate the taste, texture, and flavor of real pasta–and this is a “no” under the SWYPO rule. Read your labels; if there is any form of flour or starch (like cassava, potato, or coconut) used in the pasta, it’s out for your Whole30. (Don’t tell us you’d get the same satisfaction from a frozen banana because we call your bluff.) If you’re involved in endurance athletics, work in a profession that leaves you prone to dehydration, or just want a refreshing treat, coconut water can be a fine choice for rehydration. See our 9 Fresh-Breath Strategies for more ideas. I wrote it off as something I would never be able to do. Then, stir in the poppy seeds and set aside. Tessemae's Organic Green Goddess Dressing and Marinade, Whole30 Certified, Keto Friendly, USDA Organic, 10 fl oz. This is often cited with liquid food (smoothies or shakes, as we reference in the back of It Starts With Food), but experientially we see this with whole foods as well, depending on how they are combined. Tahini is a paste made from sesame seeds. Bread is as SWYPO as it gets, and is still a nutrient-poor food choice, pushing more nutritious foods off your plate. Taste it - need ⦠I hope you’re ready for a seriously delicious butternut squash salad with ALL the goodies! We like the probiotic benefits of ‘booch, and we think it makes a fine addition to your Whole30 menu. We REALLY don’t like this, and would encourage you to take a look at why you need this at all. ⦠I roast it in oil and salt in a 425° oven. Sugar (often in the form of dextrose) is chemically essential to keep the potassium iodide from oxidizing and being lost. As of December 2020, we now have the first Whole30 Approved Kombucha from Humm. Instead, learn to appreciate the natural flavors of your foods, and don’t rely on sweet tastes to prop up sugar cravings. The dressing won’t get the salad soggy since we’re using kale and Brussels sprouts, which is an added bonus! Before you even read this list, please make sure you’ve done the following: No, really read them, a few times. Remove from heat immediately to avoid burning once done. Just like stevia, it is to sweeten something that was not already sweet, and this is something we want you to avoid during your Whole30. The plant part of the bean is fine to eat. In addition, formulated and processed meal-replacement shakes like Shakeology or Visalus are always off-limits. It is not easy, however, to consume those chips in a way that’s true to the spirit of the Whole30. Submit your #IAmWhole30 Story Here, One of the most active sections of our free Whole30 Forum is the “Can I Have…” section. We call those recipes Sex With Your Pants On (SWYPO) foods, and they are expressly off-limits during your Whole30. So bring me your angst, your appetite and your frying pan and climb aboard! Grill your chicken, add greens and this will ⦠Reaching your health goals depends on committing to both the rules and the spirit and intention of the program. If you’re overweight, insulin-resistant or otherwise metabolically challenged, and not very active, you don’t need a lot of extra energy on your daily plate. Thanks for the recipe. You may not use it for Paleo baking—to make muffins, pancakes, bread, cupcakes, cookies, waffles, biscuits, tortillas, pizza crust, or anything of that nature; nor can you have it in pasta or gnocchi recreations.