#terrasdumpranch

This is my version Whole sister’s amazing dump ranch! 

Here is their original recipe link

#terradumpranch

Ingredients: 

  • 1 egg, room temp 
  • 1 cup extra light tasting olive oil 
  • 1 tbsp lemon juice 
  • 2 tbsp red wine vinegar 
  • 3/4 tsp salt 
  • 1/2 tsp pepper
  • 1 tsp minced dried onion 
  • 1 tsp freeze dried garlic 
  • 1/2 cup full fat coconut milk 
  • 2 tsp freeze dried Cilantro 

Put it all in a tall jar and use immersion blender for 1 minute! Enjoy! 

Whole30 Round 4, Week 3

Ok I think this is getting easier…and somedays I am like why did I do this to myself! Just keep going, just keep going! This week the Tiger Blood should arrive. I do feel I’m sleeping deeper and falling asleep faster already. My cravings are better but man with all this Halloween candy talk they still linger. My mental fogginess is lifting. I feel my energy is increasing especially in the morning but I’m still hoping for more this week.

I really do enjoy the foods I choose to make and when I do the prep work and stick to my plan; choosing the right foods is easy. I don’t feel deprived because I enjoy what I am eating and I am full. And man does an apple and almond butter taste like candy already or what?!

One thing I strive to do when doing a new round of Whole30 is try new recipes so that it expands my Whole30 recipe library! This week, I loved the Roasted Herb Sweet Potato Bites. Also this weekend, my parents invited us out for the baseball game and to grill. No problem! I grabbed my stocked Aidell’s Chicken & Apple Sausage to throw on the grill, took a green salad and Dump Ranch dressing, and I made up a Bacon & Egg Potato Salad to share. It was so good and everyone enjoyed it. Nothing about it tasted like “healthy diet food” because it wasn’t, it was just real food and real food tastes delicious! Winning!

Breakfast Options 

Lunches

  • Aidell’s Sausage and Trader Joe’s Grilled Chicken Breasts over salad bowls
  • leftover proteins over salad
  • Mason Jar Salads for Grab-n-Go Paleo – this is a great tip for food prepping on the weekends and packing lunches ** these are not necessarily Whole30 so watch your ingredient lists

Dinners

Whole 30 Round 4, Week 2

 

Breakfast Options 

… Breakfast works for dinner too!

Lunches

  • Aidell’s Sausage and Trader Joe’s Grilled Chicken Breasts over salad bowls
  • leftover proteins over salad
  • Mason Jar Salads for Grab-n-Go Paleo – this is a great tip for food prepping on the weekends and packing lunches ** these are not necessarily Whole30 so watch your ingredient lists

Dinners

Side Notes: I plan meals and sometimes due to schedules those meals don’t get used. I try to use the meals with sensitive produce first.  We get paid on the 15th and the 1st of the month so the second week of the paycheck is more “use whats in the house” and get more creative etc. That is this week. Due to unexpected eating out this weekend we still have a recipe from last week to use and some leftovers so I’ll list it here again.

  • Crockpot Taco Meat over Sweet Potatoes with WholeSisters #dumpranch
    • I cook a sweet potato in the microwave, smash it, cover with ghee and broil  in oven for 5-7 minutes, top with taco meat, salad, cilantro, and dumpranch
    • I will use as leftovers one night or use meat with lunch taco salads, or freeze half for next week
    • can also make in the instant pot, sauté the onion and garlic in 4 tbsp avocado oil, add meat until mostly browned, hit cancel, add all ingredients and mix well, seal the steam, hit bean/chili button, 30 min., and the release steam, mix well, serve
  • Creamy Sun-Dried Tomato Chicken– I served over  Spaghetti Squash. This is so good but does take time to make.
  • Weekly Grill Night Avocado Jalepeno Burgers with chipotle aioli and Sweet Potato Buns
  • Crispy Fried Chicken served with whatever is left in the kitchen

Whole30 Dressings

Click on names for links to recipes

Greek Dressing – substitute a spicy mustard or regular mustard to make Whole30

Creamy Avocado Lime Dressing

Dump Ranch – I love this! I use fresh cilantro in mine 

Creamy Cilantro Lime Dressing

Lemon Garlic Vinaigrette – this is my go to dressing, I love it with everything! 

  • 1/4 cup lemon juice 
  • 6 tbsp extra virgin olive oil / avocado oil
  • 4 garlic cloves, minced or 2 tsp minced garlic or less to taste)
  • Salt / pepper to taste 
  • Red pepper flakes to taste 

Tessemaes has a line of Whole30 approved Dressings and sauces – I have found a few dressings at Frys in the cold salad dressing area and Whole Foods also carries them. My favorite are Zesty Ranch and Cracked Pepper. 

Here is a link to Paleo Leap’s list of dressings for more exploring! Make sure Whole30 ingredients! 

Whole30 Round 4 Week 1

My goals as I approach my 4th round of Whole30 are the same as I see my goals were my last round which was at the beginning of this year. I’m seeking to reset my body. Ditch food cravings that are creeping in – mostly corn and sugar. I see that I need the brain fog lifted big time! I want to eliminate the sleep-aids and minimize my bedtime routine. I want to wake up without neck/shoulder /jaw tension and wake up feeling refreshed. Have stable energy and more of it. I want to find stability in my mood, minimize my PMS symptoms and help my hormones balance. And to eliminate low mood and anxiety. See non-scale victories for  Whole30 HERE.

My goal is to keep things easy and simple in the food prep area as I begin to stay mindful of the Whole30 rules again. When I cook my goal is to make enough to freeze or for leftovers.

Breakfast Options

Lunches

  • Aidell’s Sausage and Trader Joe’s Grilled Chicken Breasts over salad bowls
  • leftover proteins over salad

Dinners

  • Chicken Tortilla Soup 
  • Crockpot Taco Meat over Sweet Potatoes with WholeSisters #dumpranch
    • I cook a sweet potato in the microwave, smash it, cover with ghee and broil  in oven for 5-7 minutes, top with taco meat, salad, cilantro, and dumpranch
    • I will use as leftovers one night or use meat with lunch taco salads, or freeze half for next week
    • can also make in the instant pot, sauté the onion and garlic in 4 tbsp avocado oil, add meat until mostly browned, hit cancel, add all ingredients and mix well, seal the steam, hit bean/chili button, 30 min., and the release steam, mix well, serve
  • Sweet & Sticky Chicken Wings with Baked Zucchini Crisps with #dumpranch
  • Weekly Grill Night
    • This is my night off in the kitchen and where having easy Whole30 approved protein is needed. We will grill burgers, chicken sausage or Applegate hotdogs. We will also make Grilled Herb Potatoes and veggies. My favorite veggie on the grill is asparagus with Trader Joe’s Lemon Pepper Grinder and olive oil.
  • Coconut Crusted Turkey Burgers
    • see my notes on this plan
    • I will make and use as leftovers or freeze for another week

Whole30 at Trader Joe’s/ Sprouts / Costco

These are my 3 main food shopping stores:

TRADER JOE’S

Trader Joe’s makes Whole30 so much more doable. Trader Joe’s pre-cut veggies are so helpful and they have so many easy protein solutions.

Here is a great tool – print this list out  HERE and add these items:

  • frozen turkey burgers
  • frozen chili lime burgers
  • hard boiled eggs
  • pre-grilled chicken breasts- you get 4 in the package, sold in indiviual packages perfect for easy meal or protein on your lunch salad
  • pre-packaged sweet potato shreds
  • pre-packaged roasted sweet potato wedges
  • unsweetened coconut shreds
  • coconut flour
  • almond meal
  • GRINDERS ** my absolute favorite must have Trader Joe’s items
    • Everyday Seasoning – on everything!
    • Lemon Pepper – on the veggies!!
    • Garlic Salt – on everything and yum on potatoes!

 

COSTCO

My Whole30 Costco favorites:

  • Aidell’s Chicken & Apple Sausage – I LOVE THIS STUFF!
  • BACON – their low sodium bacon has no sugar, but I don’t think it’s the best quality. You get 4 packages for $14.99
  • Primal Kitchen Avocado Oil Mayo
  • Fruits/Veggies
  • Organic Baby Spinach – huge tub for $3.59**amazing deal (you can freeze for smoothies)
  • Organic Spring Mix Salad – huge tub for $3.79 **amazing deal
  • 2 dozen Organic Eggs – $6.99
  • Almond Butter large jar **great price for the size** $8.99
  • avocados
  • Coconut Flour
  • Organic Extra Virgin Olive Oil
  • Coconut oil
  • Avocado Oil – high heat cooking and salad dressings
  • Wholly Guacamole single serve
  • Larabars – watch ingredients
  • nuts – I think Trader Joe’s prices are better though

 

SPROUTS

  • fruits/veggies
  • coconut aminos – replaces soy sauce
  • Simple Mills crackers – this is at your discretion because you technically shouldn’t eat crackers but they are approved ingredients
  • DANG toasted coconut chips – unsweetened
  • Whole30 approved bacon