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Haven’t tried yet but adding to the list.

Broth is a common ingredient in soups, stews, slow-cooked meals, and side dishes, but most broth isn’t Whole30 compliant. Store-bought brands almost always have off-plan ingredients like added sugar (often in the form of dextrose) or MSG, ruling them out for your Whole30 program.

Your best bet is to make your own broth, using “soup bones” from pasture-raised animals sourced from local farms or online. Trust us, this is easier than you think, and homemade broth confers a host of additional health benefits, including valuable minerals, proteins, and other micronutrients that aid in gut health and immune function. Check out our Bone Broth FAQ for an easy recipe and more helpful “make your own” tips.

Your next best bet is to order Whole30 Approved Bare Bones broth, Osso Good Bone Broth, Kettle & Fire Bone Broth (also available at Whole Foods), or Bonafide Provisions Bone Broth (also available at Whole Foods), all made the traditional way from pasture-raised animals and organic vegetables, slow-cooked to maximize nutrition.

Finally, there are some Whole30 compliant broths out there (like Imagine Organic Free Range Chicken Broth, found in many health food stores or online). These are good options in a pinch, but these store-bought broths don’t contain the valuable nutrition found in homemade broths.

READ YOUR LABELS CAREFULLY WITH THESE 6 WHOLE30 INGREDIENTS

https://whole30.com/2015/01/6-whole30-ingredients/

Paleo Buffalo Chicken Casserole

So I decided to make this dish out of left overs and altered just a bit. Earlier in the week I cooked 6-8 chicken breast in the crockpot so we had shredded chicken for the week - we had a little left along with half of a cooked spaghetti squash. I was feeling a bit lazy and didn’t want to dirty another pan sauteing the onions and carrots so I left those out. I added the hot sauce and eggs to the spaghetti squash and chicken and cooked. It reminded me of a buffalo chicken dip we would normally make with cream cheese, ranch and blue dressing (all that unhealthy stuff) so that being said - all that being said in comparison it wasn’t too bad. Would be great with celery and next time may add some coconut milk to help make it a little more creamy.

Ingredients

1 large spaghetti squash, cooked and shredded (Used Half)

1 large onion, diced (Left Out)

1 cup diced carrots, about 2-3 medium size (Left Out)

2 pounds cooked chicken (Used Half)

1 cup hot sauce (like Frank's Red Hot)

1/4 cup ranch dressing (Did not use to stay Whole30 Compliant)

1 teaspoon garlic powder

1/4 teaspoon pepper

salt to taste (about 1/4 teaspoon)

3 eggs (Used 2 eggs for smaller batch)

Instructions

Preheat oven to 400° and line a 13x9 pan with parchment paper and set aside. (I used a smaller pan since I was making have the servings)

While squash is cooking, sauté the onion and carrots for 5-7 minutes- until softened and mostly cooked through.

Shred squash with a fork and place in a large bowl. Use a clean towel and press the liquid out- it doesn't have to be super dry, but this helps make the casserole not too watery.

Add the onion mixture to the bowl along with the chicken, hot sauce, ranch, garlic powder, salt and pepper. Stir well.

Add the eggs, mix well, and pour mixture into the prepared pan.

Bake for 30-35 minutes.

Serve with additional ranch if desired.

Lemon Chicken And Spaghetti Squash

This was our second time working with Spaghetti Squash so it was still new to us. I liked it. Thought it was a nice lite dish. I’m loving anything with satueed tomatoes right now and when you can throw loads of spinach in why not! I still have some convincing to do with Ryan but I have a feeling whatever I would have made that night he wasn’t going to be too excited since this was one of our first few meals diving back into the start of our healthy eating and he was second guessing if he was going to make it...and as I write this post a few days later I can say Ryan has made it threw and is doing just fine lol.

INGREDIENTS

1 spaghetti squash Olive oil Sea salt, to taste Black pepper, to taste 2 chicken breast, cut into 1-2 inch pieces

For the sauce: 1 medium yellow onion, diced 4 cloves garlic, minced 3 cups cherry tomatoes, halved ½ teaspoon sea salt ¼ teaspoon black pepper ½ lemon, juiced 1 cup chicken broth 8 ounces baby spinach

PREPARATION

1. Preheat oven to 375˚F/200˚C.

2. Poke several holes into the spaghetti squash. Microwave on high for 5 minutes.

3. Cut squash in half along the holes. Remove seeds with a spoon. Drizzle squash with olive oil, and season with salt and pepper.

4. Place squash upside down on baking tray and bake for 40 minutes until soft. Let cool.

5. Using a skillet, cook the chicken breast on medium-high heat with a little olive oil for 6-8 minutes until the chicken is golden brown and cooked through. Remove chicken from the pan and set aside.

6. Sauté onion for a few minutes. Add garlic and cook for a minute. Add tomatoes and cook for a couple minutes. Cook until onions are translucent.

7. Add lemon juice and chicken broth, and cook until the liquid partially reduces, about 20 minutes. Add chicken and cook for 2 minutes. Add spinach and cook for 2 minutes.

8. Using a fork, shred the inside of the squash.

9. Pour sauce over the squash. Serve immediately. Enjoy!

CREAMY & SMOKY CHIPOTLE PORK CHOPS

This was a great way to change up the regular chops on the grill.

INGREDIENTS

4-5 Boneless Center Cut Pork Chops (about ¾ - 1 inch thick)

2 tbsp olive oil

For the rub:

1 tbsp chili powder

1 tsp paprika

½ tsp cumin

½ tsp chipotle chili pepper spice

½ tsp coarse sea salt

1 cloves garlic, minced

For the sauce:

1 cup canned coconut milk

½ tsp chipotle chili pepper spice

1 tsp liquid smoke (Did Not Use)

¼ cup chopped fresh cilantro

For garnish:

Juice of 1 lime

Chopped fresh cilantro

INSTRUCTIONS

Begin by heating a large skillet to medium high heat.

Prepare your pork chops. Mix together ingredients for the rub, brush each pork chop with olive oil. Rub each side of the pork chops with spices, and use remaining olive oil to coat your skillet.

Cook your pork chops for 4-5 minutes per side, or until the center reaches 165 degrees and is only slightly pink. Reduce heat to low.

While the pork chops are cooking, mix together coconut milk, chipotle pepper, cilantro, and liquid smoke in a blender or food processor until smooth.

Once pork chops are cooked through, pour the sauce on top. Reduce heat to low, and scrape any bits of rub seasoning to add to the sauce.

Garnish with juice of 1 lime and extra cilantro (optional) and serve immediately.

Ratatouille

This looked amazing and had potential, however this was one of the first meals we didn’t care for and struk out. Pry won’t attempt this dish again and if we did we would make 1/4 of the pan - there was so much food I felt bad throwing it out.

Ingredients

1 cup crushed tomatoes

1 Tablespoon extra virgin olive oil

1/4 teaspoon apple cider vinegar

1 teaspoon minced garlic

1 Tablespoon fresh basil, sliced (about 3-4 large leaves), plus more for garnish

1 teaspoon herbs de Provence spice mix

1/4 teaspoon salt

1/4 teaspoon pepper

1/4 teaspoon chili powder

1 medium sweet or red onion, sliced

1 large zucchini, sliced (about 1 1/2 cups slices)

1 large japanese eggplant, sliced (about 3 cups slices)

3 large roma tomatoes, sliced (about 3 cups slices)

Instructions

Preheat the oven to 350F. Lightly grease a 6"x9" baking dish and set aside.

In a medium mixing bowl, combine the crushed tomatoes, oil and vinegar. Stir in the garlic, basil, herbs de Provence, salt, pepper, and chili powder.

Pour the tomato mixture into the prepared baking dish and smooth it into an even layer on the bottom of the pan.

Stack the veggie slices in alternating patters (e.g.: onion, zucchini, eggplant, tomato; repeat) and place them on their side in the pan, leaning against the edge of the pan. Repeat until you've formed a couple of rows of veggies, filled the pan, and used up all of the veggie slices.

Optionally, spray or brush the exposed tops of the veggies with oil to encourage browning in the oven. This is more for appearance, so feel free to skip this step if you want.

Bake for about an hour, until the tomato sauce at the bottom is bubbling and the veggies are tender.

Garnish with additional chopped fresh basil before serving (optional). Serve hot or cold.

Notes

The vegetables, including the crushed tomatoes, take center stage in this dish and there is relatively little in the ingredient list to season them, so flavor is very important. Try to get the absolute best quality vegetables you can. It really is worth the splurge, and will take this dish from good to great.

If you don't want to purchase herbs de Provence, replace with a heaping 1/4 teaspoon each: dried or fresh rosemary, oregano and thyme.

This may seem like a lot but is really enough for 2-3 people. If you're feeding a family or a crowd, double the recipe and bake it in a 9"x12" pan.

Store leftovers in an airtight container in the refrigerator for up to 3 days.

BEEF STROGANOFF

This had tons of flavor and was great!

INGREDIENTS

1.5 lbs lean stew beef

½ large white onion, chopped

3 cloves garlic, minced

10 oz sliced mushrooms

1¼ cup beef broth

¼ cup coconut aminos or GF tamari soy sauce

¼ cup red wine vinegar

½ tsp onion powder

½ tsp garlic powder

½ cup canned coconut milk or coconut cream

3 tbsp arrowroot starch*

2 tbsp water

Order Ingredients

INSTRUCTIONS

Place beef inside your slow cooker, and top with onions, mushrooms, and garlic.

In a separate bowl, mix together broth, soy sauce, vinegar, onion powder, and garlic powder. Pour on top of beef and vegetables.

Set your slow cooker to low and cook for 5 hours.

At the five hour mark, add coconut cream.

In a separate small bowl, mix together arrowroot starch and water. Add to slow cooker.

Let simmer for another 30 mins - 1 hour or until sauce is thickened and beef is tender.

Serve over cauliflower rice, or rice.

(Paleo, Dairy-Free, Whole30)

Note: I fast tracked this and made in 1 hour stove top.

Cost: $10 Meal for two. ($4 -Beef, $2 Cauliflower, $2 Beef Broth)

Chicken Teriyaki Stir Fry with Kelp Noodles

We love our stir-fry’s and with a few adjustments we were able to convert this meal to be Whole 30 Compliant! We found a compliant teriyaki sauce by Coconut Secret and it tastes great. We have previously substituted rice with riced cauliflower but this time we gave Kelp noodles a try. We didn’t have high expectations but we will definitely do this again. Kelp noodles are lower in carbs compared to riced cauliflower so that is another bonus.

Sautee the chicken in garlic. Once the chicken is cooked through add desired veggies and continue to cook. Last add kelp noodles and sauce to stir fry and cover until noodles are soft.

RESULTS!

We are hooked and absolutely love the way we feel! Here are a few take-a-ways we gained from this experience.

Options!

We now have a bunch of new healthy meals in our arsenal. I believe we prepared a different meal almost every night for 3 weeks before we started to repeat some of our favorites.

Awareness!

Know what you are putting into your body and pay attention to the way your body reacts to certain food groups. Read the labels! If you can’t pronounce any of the ingredients – then you probably shouldn’t be eating it. It’s amazing how many different ways there is to say or “hide” SUGAR…stay away from ingredients ending with “ose”. -ose is used in biochemistry to form the names of sugars, such as Dextrose.

Black Coffee!

I broke my creamer addition – I always joked that I used to have a splash of coffee with my creamer…

No More Red Bull Addiction!

I sadly had the horrible unhealthy habit of popping a Sugar-Free Red Bull a couple times a week to get me through my afternoons at work. Not only were they bad for me but they were expensive – So I’d call that a Big Win!

Plantain Chips

We found both of these at Trader Joe’s and they both taste completely different. The sweet plantain chips are just that...sweet. We preferred the Roasted Plantain Chips - they tasted more like potato chips and don’t have too much flavor so they are a good compliment to any dish such as taco night.

$1.69 - Roasted Plantain Chips

LARABAR

These are great when you are on the go and in a pinch. Our two favorites are the Blueberry Muffin and Apple Pie. Be sure to double check the ingredients because not all Larabars are Whole30 compliant. These can also get quite pricey - the cheapest we found was $1 a bar at Fresh Thyme which was even better because we could get a variety of flavors. Otherwise you have to buy one flavor in bulk through Thrivemarket.com (16 bars for $19).

Blueberry Muffin - LOVE

Apple Pie - LOVE

Lemon Bar - OK

Banana Bread - OK

Cashew Cookie - OK

Banana Pancakes!

Ingredients: Serving 1 (made 4 pancakes)

1 Banana

2 Eggs

Ghee (Clarified Butter)

Cinnamon

Almond Butter

This was a great weekend treat and super easy to make. Mash banana in a bowl with a fork, then whisk in two eggs until smooth. I then added a sprinkle of cinnamon to give it some flavor. Add a little Ghee to grease the pan. Pour mixture and flip when ready. You can also spread a little almond butter on the top if you would like.

Homemade Taco Seasoning

1 tablespoon chili powder

1/2 teaspoon garlic powder

1/4 teaspoon onion powder

1/4 teaspoon crushed red pepper flakes

1/4 teaspoon dried oregano

1/2 teaspoon paprika

1 1/2 teaspoons ground cumin

1 teaspoon kosher salt

1/2 teaspoon black pepper

Brown meat and drain off fat. Add all spices and about 1/3 – 1/2 cup water. Cook , stirring frequently until most of the liquid is absorbed. Now you are ready to make delicious tacos!

Day 20

Ground Turkey Plantain Nachos!

Taco nights are a regular occurrence in our household and with a few modifications to our “usual” taco night we were able to incorporate additional Whole30 options! We used our homemade taco seasoning and swapped out the tortilla chips and soft shells for Plantain Chips. It was great - the plantain chip still gave us the crunch we were “missing”. To our surprise we haven’t had any trouble forgoing cheese during this journey but tonight was the first night we did notice the cheese missing a little bit but it was still wonderful! I highly recommend adding guacamole!

Ingredients

1 lb organic 93% lean ground turkey

2 TB taco seasoning

1 - 6 oz bag of plantain chips (Trader Joe’s are my favorites, or you can make your own!)

2 cups shredded lettuce

desired toppings: onions, peppers, tomatoes, salsa, guacamole, etc.

Eating Out

Day 19

We spent the day away from home so we had to be smart with our eating habits since we were out of our controlled environment. Breakfast is pretty easy - we ordered frittatas with guac over potatoes minus the cheese and enjoyed turtle nut brewed coffee. Dinner was a little more challenging and although we may not have been completely compliant, overall we made smarter eating decisions and in the end that is what this challenge is all about.

Day 17&18

Chicken Soup!

We made this the same we always make our chicken soup we just used an alternative chicken broth that we found from Costco - it tastes great and is affordable. Just leave out the noodles and fill with extra veggies.

Day 16

This was our first night going out to eat on the Whole 30. We went to Houlihans and ordered off their new featured items that feature spiralized veggies in place of pasta & lower in carbs and sugar. We both got he Thai Salad with Grilled Chicken - it might not have been completely compliant but we were able to make a smarter ordering decision.

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