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    Cook Once, Eat Whole30 All Week
    The biggest challenge of the Whole30 is filling every meal slot with compliant yet convenient dishes that still taste great, so we created these make-ahead recipes to help you stock your fridge and freezer for the days ahead. One batch cook and you’ll be ready!

    Chicken Enchilada Casserole

    Citrus Poached Salmon

    Butternut Squash Fritters

    Sesame Tuna Salad

    Homemade Chorizo Crumble

    BBQ Meatloaf Muffins

    YOUR MENU THIS WEEK

    Prep 6 easy recipes on Sunday to yield more than 20 meals and snacks for the week!

    BREAKFAST

    1. Homemade Chorizo Crumble (p. 57) with scrambled eggs and roasted potatoes

    2. Butternut Squash Fritters (p. 50) topped with avocado mash

    3. Homemade Chorizo Crumble (p. 57) with roasted tomatoes and cauli-rice

    4. Butternut Squash Fritters (p. 50) made into eggs Benedict

    LUNCH

    1. Waldorf Tuna Salad (p. 56) wrapped in lettuce leaves or collard greens

    2. Chicken Enchilada Casserole (p. 52) over spuds

    3. Citrus Poached Salmon (p. 55) made into fish cakes

    4. Homemade Chorizo Crumble (p. 57) made into a taco salad

    5. Citrus Poached Salmon (p. 55) rolled into hand rolls

    6. BBQ Meatloaf Muffins (p. 58) stuffed into zucchini halves and baked

    7. Sesame Tuna Salad (p. 56) on a bed of carrot-cabbage slaw with seaweed strips

    DINNER

    1. Chicken Enchilada Casserole (p. 52)

    2. BBQ Meatloaf Muffins (p. 58) with roasted vegetables

    3. Citrus Poached Salmon in Herb Sauce (p. 55) with steamed green beans

    4. Chicken Enchilada Casserole (p. 52) made into a bowl

    5. Zucchini noodles topped with BBQ Meatloaf Muffins (p. 58)

    6. BBQ Meatloaf Muffins (p. 58) made into shepherd’s pie

    7. Homemade Chorizo Crumble (p. 57) cooked with mussels

    8. Homemade Chorizo Crumble (p. 57) bowl

    SMALL BITES

    1. BBQ Meatloaf Muffins (p. 58)

    2. Pesto Tuna Salad (p. 56) with veggie dippers

    Butternut Squash Fritters

    P Q V GF W30 

    SERVES 4. HANDS-ON TIME: 20 MINUTES. TOTAL TIME: 45 MINUTES.

    Made from butternut squash and zucchini, these fritters make a great side, small bite or even stand-in for toast in eggs Benny.

    1 zucchini, shredded
    1 tsp sea salt, divided
    1 butternut squash, peeled, seeded and shredded (about 5 cups)
    3 green onions, white and light green parts, minced
    ½ cup blanched almond flour
    2 tbsp ground flaxseed
    1 tbsp minced fresh sage (or 1 tsp dried)
    1 tsp garlic powder
    ½ tsp paprika
    ¼ tsp ground black pepper
    1 large egg, beaten
    avocado oil, as needed

    1. Line a fine-mesh sieve with a clean kitchen towel and place zucchini inside. Sprinkle with one-half of the salt; stir. Let stand for 10 minutes.

    2. In a bowl, combine butternut squash, onions, almond flour, flax, sage, garlic powder, paprika, pepper and remaining one-half of the salt; fold together. Gather towel around zucchini and squeeze hard to remove excess water. Add zucchini to butternut squash mixture; toss. Add egg and mix until just combined.

    3. In a large skillet on medium, heat a thin layer of oil. Portion fritters by ¼ cup (16 total) and place a few in skillet (do not overcrowd pan), pressing down to flatten to about ½-inch thickness. Cook until golden on both sides and cooked through, 2 to 3 minutes per side, adding additional oil as needed. Store in an airtight container in the fridge for up to 4 days and reheat before serving.

    HOW TO USE IT:

    As a base for eggs Benedict. Combine 1 5-oz can coconut cream with 1 tbsp each apple cider vinegar, minced garlic and minced chives. Season with salt and pepper. Whisk in a spoonful of mayonnaise to thicken, or add a splash of water to thin. Season with more vinegar or a drop of honey to balance the flavor, if needed.

    Avocado-topped fritters. Spread fritters with mashed avocado mixed with lemon juice and salt.

    PER SERVING (4 fritters): Calories: 236, Total Fat: 16 g, Sat. Fat: 2 g, Monounsaturated Fat: 9 g, Polyunsaturated Fat: 4 g, Carbs: 21 g, Fiber: 8 g, Sugars: 5 g, Protein: 7 g, Sodium: 513 mg, Cholesterol: 47 mg

    Chicken Enchilada Casserole

    P GF W30

    SERVES 6. HANDS-ON TIME: 30 MINUTES. TOTAL TIME: 1 HOUR, 10 MINUTES.

    It’s here – a family-friendly casserole that’s Whole30 compliant! Everyone will dig into this bubbly mix of zucchini and chicken with savory Southwest flavors, while leftovers make fantastic lunches throughout the week.

    SAUCE

    3 tbsp avocado oil
    3 tbsp chili powder blend
    ½ tsp each ground cumin and dried oregano
    ¼ tsp smoked paprika
    ¼ tsp sea salt + additional to taste
    ½ cup cold water
    1 tbsp arrowroot starch
    1 6-oz can unsalted tomato paste
    1 cup low-sodium chicken broth

    CASSEROLE

    2 zucchini, trimmed
    ½ tsp sea salt + additional to taste
    2 tbsp avocado oil
    1 yellow onion, finely chopped
    2 poblano peppers, seeded and diced
    3 cloves garlic, minced
    1¼ lb shredded cooked chicken (about 5 cups)

    OPTIONAL TOPPINGS: Lime wedges, chopped avocado, radish slices, fresh cilantro

    1. Make sauce: In a medium skillet on medium, heat oil. Add chili powder, cumin, oregano, paprika and salt; cook, stirring constantly, until fragrant, about 1 minute. In a small bowl, whisk together water and arrowroot. To skillet, stir in tomato paste and broth, then whisk in arrowroot mixture; cook, whisking often, until sauce thickens, 2 to 3 minutes. Remove from heat. Season with additional salt, to taste. (NOTE: Make sauce up to 2 days ahead. Cool, cover and refrigerate. Warm before using.)

    2. Make casserole: Using a mandoline, slice zucchini lengthwise into 1/16-inch-thick strips. Sprinkle with salt; lay strips onto cooling racks over a baking tray to drain.

    3. In a large skillet on medium, heat oil. Add onion, sprinkle with additional salt, to taste, and cook, stirring occasionally, until tender, about 5 minutes. Add peppers and garlic; sprinkle with additional salt, to taste, and cook, stirring occasionally, until vegetables are tender, 2 to 3 minutes. Stir in chicken and 1 cup sauce; cook, stirring, just until warmed through, 1 to 2 minutes.

    4. Preheat oven to 375ºF. Pat zucchini slices dry. To a 7 x 11-inch baking dish, add ½ cup sauce, spreading to coat the bottom. Top with a layer of zucchini, one-third of chicken mixture and ¼ cup sauce; repeat layers twice. Cover and bake for 20 minutes. Remove cover and continue baking until zucchini is tender and casserole is hot and bubbling, about 15 minutes more. Let cool at least 10 minutes before serving. Serve with optional toppings, if desired. Store leftovers in an airtight container and refrigerate for up to 4 days.

    HOW TO USE IT:

    Casserole-topped spuds. Spoon casserole over a baked sweet potato or Russet potato; sprinkle with avocado and cilantro.

    Make a bowl. Cook cauliflower rice with a bit of lime juice and salt. Spread cauli-rice in a bowl and top with enchilada casserole, shredded romaine, salsa, guacamole and a little bit of chopped pineapple or mango, if desired.

    PER SERVING (⅙ of recipe): Calories: 334, Total Fat: 19 g, Sat. Fat: 3 g, Monounsaturated Fat: 11 g, Polyunsaturated Fat: 4 g, Carbs: 15 g, Fiber: 4 g, Sugars: 6 g, Protein: 28 g, Sodium: 463 mg, Cholesterol: 71 mg

    GOURDS AROUND THE WORLD:

    Zucchini slices make the perfect sub for gluten-heavy noodles in this made-over dish, but did you know that this variety of summer squash (you read that right) goes by many names? In some parts of the world, it’s referred to as a courgette, and in other parts, like the UK, the mature fruit is called a marrow.

    Citrus Poached Salmon with Herb Sauce

    P GF W30

    SERVES 4. HANDS-ON TIME: 15 MINUTES. TOTAL TIME: 35 MINUTES.*

    *PLUS SOAKING TIME.

    Zesty lemons and limes lend bright flavor to salmon fillets, which then get topped in a dreamy, creamy herb sauce with dill, parsley and mint. Both sauce and salmon can be made ahead and stored separately for a fast midweek meal.

    SAUCE

    ¼ cup raw unsalted cashews
    ¼ cup plain unsweetened almond milk
    ¼ cup chopped fresh flat-leaf parsley
    3 tbsp chopped fresh dill
    2 tbsp mayonnaise
    1 tbsp fresh lemon juice
    1 tbsp chopped fresh mint
    ⅛ tsp each sea salt and ground black pepper + additional to taste

    SALMON

    1 cup low-sodium chicken or vegetable broth
    1 cup water
    1 small lemon, sliced into rounds
    1 small lime, sliced into rounds
    3 cloves garlic, peeled and smashed
    ⅛ tsp whole black peppercorns
    4 4–5-oz wild-caught salmon fillets, patted dry
    ½ tsp sea salt

    1. Make sauce: To a small bowl, add cashews and enough cool water to cover; refrigerate at least 4 hours. Drain and rinse. To a food processor or high-speed blender, add drained cashews and remaining sauce ingredients. Taste and season with additional salt and pepper, if desired. Cover and refrigerate up to 2 days.

    2. Make salmon: In a large skillet or saucepan, combine broth, water, lemon, lime, garlic and peppercorns. Bring to a boil, then immediately reduce heat to a simmer. Sprinkle salmon with salt and place over citrus sauce in skillet.

    3. Cover and cook fish until just cooked through, 7 to 10 minutes, depending on thickness of fillets. Watch carefully that liquid doesn’t boil, adjusting heat as needed.

    4. Transfer salmon to serving plates or a storage container; discard poaching liquid. Serve immediately with sauce, or let cool, cover and refrigerate for up to 3 days.

    HOW TO USE IT:

    Make salmon cakes. Flake leftover fish into a bowl. Add a bit of mayo and mustard, some almond flour and finely chopped green onions and bell pepper. Form into patties and pan fry in avocado oil. Top with herb sauce.

    As a tuna alternative. Follow our Tuna Salad, 3 Ways recipes (p. 56), or use your favorite tuna salad recipe, but use flaked leftover salmon instead of canned tuna.

    Sushi-fy it. Cook cauliflower rice with garlic and ginger. Place on sheets of nori with flaked salmon, sliced cucumber and avocado. Season with coconut aminos. Roll into hand rolls.

    PER SERVING (¼ of recipe): Calories: 330, Total Fat: 18 g, Sat. Fat: 3 g, Monounsaturated Fat: 9 g, Polyunsaturated Fat: 5 g, Carbs: 3 g, Fiber: 1 g, Sugars: 1 g, Protein: 37 g, Sodium: 425 mg, Cholesterol: 80 mg

     

    BACK TO BASICS:

    Stick to regular mayo: The lightened-up versions you’ll find on supermarket shelves replace whole ingredients like egg yolks with artificial thickeners. As long as you aren’t using tons of mayo, your daily macros won’t be terribly affected – even better, look for Whole30-compliant brands to ensure your choice is as clean as possible.

     

    Tuna Salad, 3 Ways

    P Q GF W30

    SERVES 2. HANDS-ON TIME: 15 MINUTES. TOTAL TIME: 15 MINUTES.

    Jazz up your go-to tuna mix with our sesame, Waldorf and pesto variations. Use them to top salads, fill a lettuce cup or snack on with veggie dippers. Remember to check your tuna and mayo labels carefully to ensure you are selecting Whole30-compliant varieties.

    BASIC SALAD

    1 5-oz BPA-free can tuna, drained
    1 carrot, finely chopped
    1 stalk celery, minced
    2½ tbsp mayonnaise (TRY: Tessemae’s Organic Mayonnaise)
    1 tsp fresh lemon juice or apple cider vinegar
    ¼ tsp sea salt
    ⅛ tsp ground black pepper
    To a medium bowl, add all ingredients; stir until combined.

    VARIATIONS

    Sesame: To Basic Salad, stir in 1 tsp toasted sesame oil and ½ tsp toasted sesame seeds. Serve with seaweed strips.

    Waldorf:To Basic Salad, add 1 small apple, cored and finely chopped, and ¼ cup chopped toasted walnuts. Serve with lettuce or collard greens for wrapping.

    Pesto: To Basic Salad, stir in 4 to 5 tsp pesto. (NOTE: Omit salt and pepper before adding pesto as some products are salty.) Serve with cucumber slices and jicama sticks for dipping. Check labels to ensure pesto is dairy-free and compliant.

    PER SERVING (½ of basic salad): Calories: 214, Total Fat: 16 g, Sat. Fat: 2 g, Monounsaturated Fat: 10 g, Polyunsaturated Fat: 3 g, Carbs: 4 g, Fiber: 1 g, Sugars: 2 g, Protein: 14 g, Sodium: 597 mg, Cholesterol: 43 mg

    Homemade Chorizo Crumble

    P F GF W30

    SERVES 8. HANDS-ON TIME: 15 MINUTES. TOTAL TIME: 20 MINUTES.*

    *PLUS CHILLING TIME.

    Packed with smoky, sweet and savory spices, chorizo-style sausage meat is endlessly versatile. Make yours mild or hot by adjusting the amount of cayenne.

    1½ tbsp ancho chile powder
    2 tsp garlic powder
    1 tsp each ground cumin, smoked paprika and sea salt
    ¾ tsp dried oregano
    ½ tsp ground black pepper
    ⅛ tsp ground cinnamon
    ⅛–¼ tsp ground cayenne pepper, optional
    Pinch ground cloves
    2 tbsp apple cider vinegar
    1 lb ground pork
    2 tsp avocado oil

    1. In a medium bowl, combine ancho chile powder, garlic powder, cumin, paprika, salt, oregano, black pepper, cinnamon, cayenne (if using) and cloves; add vinegar and stir to form a paste. Add pork; using your hands, mix thoroughly until ingredients are well incorporated and mixture is reddish-brown throughout. Wrap bowl tightly with plastic wrap; refrigerate at least 4 hours or overnight to let flavors develop.

    2. In a large skillet, on medium, heat oil. Add mixture, stirring occasionally, until golden and cooked through, 4 to 6 minutes. Store in an airtight container in the fridge for up to 4 days, or freeze up to 3 months.

    HOW TO USE IT:

    Make a taco salad. Toss lettuce, radishes, salsa and sliced avocado with olive oil and lime juice; top with cooked chorizo crumble.

    To flavor seafood. Cook a little bit of chorizo in a pot, then add broth. Stir in mussels or clams, cover and steam.

    As a scramble. Cook chorizo crumble, then add chopped green onions and sauté until tender. Add beaten eggs and scramble. Top with salsa, coconut yogurt and cilantro.

    As a bowl. Add cooked cauli-rice to a bowl and top with chorizo, guacamole, radishes, tomatoes and any other Whole30-approved fixings.

    PER SERVING (⅛ of recipe): Calories: 140, Total Fat: 10 g, Sat. Fat: 3 g, Monounsaturated Fat: 5 g, Polyunsaturated Fat: 1 g, Carbs: 2 g, Fiber: 1 g, Sugars: 1 g, Protein: 11 g, Sodium: 271 mg, Cholesterol: 38 mg

    BBQ Meatloaf Muffins

    P GF W30

    SERVES 6. HANDS-ON TIME: 20 MINUTES. TOTAL TIME: 50 MINUTES.

    The savory meatloaf flavor you loved as a kid made into single servings gives you endless versatility throughout the week.

    1 tbsp avocado oil
    ½ small yellow onion, finely chopped
    1 tsp sea salt, divided
    3 cloves garlic, minced
    2 lb ground beef
    ¾ cup barbecue sauce, divided (TRY: Primal Kitchen Classic BBQ Sauce)
    2 large eggs, beaten
    ⅓ cup blanched almond flour
    1 tsp dried oregano
    ½ tsp ground black pepper

    1. Preheat oven to 375ºF. In a medium skillet on medium, heat oil. Add onion, sprinkle with one-quarter of the salt and cook, stirring occasionally, until onion is tender, about 5 minutes. Add garlic; sauté 1 to 2 minutes, until fragrant. Transfer to a large bowl and let cool.

    2. Grease a 12-count muffin tin with cooking spray (or set 12 silicone muffin cups on a baking sheet). To onion mixture, add beef, two-thirds of the barbecue sauce, eggs, almond flour, oregano, pepper and remaining three-quarters of the salt. Using your hands, mix gently but thoroughly, until ingredients are incorporated. Use an ice cream scoop to portion mixture and place in muffin cups.

    3. Bake for 10 minutes. Remove from oven; brush tops of muffins with remaining barbecue sauce. Continue to bake until cooked through, about 15 to 20 minutes longer (an instant-read thermometer inserted into a muffin should read 160ºF). Let cool at least 5 minutes before serving. To store, let cool completely before placing in an airtight container; refrigerate up to 4 days or freeze up to 3 months.

    HOW TO USE IT:

    Try a spaghetti-and-meatballs alternative. Chop muffins and add to marinara sauce to top cooked zucchini noodles.

    Make a fast shepherd’s pie. Chop meatloaves and place in an ovenproof dish. Mix canned sweet potatoes with ghee, coconut milk, salt and pepper; top meatloaf mixture and bake.

    Stuff peppers or zucchini. Cut zucchini or bell peppers in half lengthwise; remove seeds. Cook some onions, celery and carrots until tender; crumble in meatloaves. Spoon mixture into bell pepper or zucchini halves and bake.

    PER SERVING (2 muffins): Calories: 401, Total Fat: 26 g, Sat. Fat: 9 g, Monounsaturated Fat: 12 g, Polyunsaturated Fat: 2 g, Carbs: 6 g, Fiber: 1 g, Sugars: 3 g, Protein: 33 g, Sodium: 608 mg, Cholesterol: 156 mg

    GROCERY LIST

    PROTEINS & DAIRY

    □ 1 dozen large eggs
    □ 1 lb ground pork
    □ 4 4–5-oz wild-caught salmon fillets
    □ 2 lb ground beef
    □ 1 5-oz can tuna
    □ 1¼ lb cooked chicken
    □ 1 pint plain unsweetened almond milk

    VEGGIES & FRUIT

    □ 1 2-lb butternut squash
    □ 2 lemons
    □ 2 yellow onions
    □ 3 green onions
    □ 3 zucchini
    □ 2 poblano peppers
    □ 1 carrot
    □ 1 celery stalk
    □ 1 large head garlic
    □ 1 bunch fresh sage
    □ 1 bunch freshflat-leaf parsley
    □ 1 bunch fresh dill
    □ 1 bunch fresh mint

    NUTS, SEEDS & OILS

    □ 1 jar Whole30-compliant mayonnaise
    □ 1 jar Whole30-compliant pesto
    □ 1 bag almond flour
    □ 1 bag ground flaxseed
    □ 2 oz raw cashews
    □ 1 bottle avocado oil

    PANTRY STAPLES

    □ 1 qt low-sodium chicken or vegetable broth
    □ 1 bottle apple cider vinegar
    □ 1 bottle Whole30-compliant barbecue sauce
    □ 1 6-oz can unsalted tomato paste
    □ 1 bag arrowroot starch
    □ 1 bottle ancho chile powder
    □ 1 bottle chili powder blend
    □ 1 bottle garlic powder
    □ 1 bottle ground cumin
    □ 1 bottle each regular and smoked paprika
    □ 1 bottle sea salt
    □ 1 bottle ground black pepper
    □ 1 bottle whole black peppercorns
    □ 1 bottle dried oregano
    □ 1 bottle ground cinnamon
    □ 1 bottle ground cayenne pepper (optional)
    □ 1 bottle ground cloves

     

    BE A WHOLE30 MEAL-PREP SUPERSTAR

    In addition to the recipes on these pages, you can also make a few basic items on Sunday so you’ll have tasty, Whole30-compliant meals at your fingertips all week long.

    ROASTED VEGETABLES: Roast three or four veggies of your choice on separate sheet pans. Store in separate airtight containers in the fridge, then mix and match at every meal for up to four days.

    WHOLE CHICKEN: Season a whole chicken with salt and pepper, add lemon wedges and whole garlic cloves to the cavity and roast. Eat a piece or two for dinner the night you cook it, then store the rest in airtight containers to use in other dishes for up to four days (including our Chicken Enchilada Casserole). There are so many ways to use it:

    • Add to soup

    • Toss in a skillet along with roasted cauliflower and Whole30-compliant hot sauce mixed with ghee

    • Top a salad and drizzle with Herb Sauce from our salmon recipe

    • Mix with chopped celery, Whole30-compliant mayo, curry powder, toasted sunflower seeds and a few unsweetened raisins for a quick curried chicken salad wrapped in radicchio leaves

    HARD-BOILED EGGS: Keep a dozen of these in the fridge as a quick salad topper, as a grab-and-go breakfast or to enjoy as a post-workout dinner (along with some of those roasted veggies in the fridge). Feeling fancy? Turn a few of them into deviled eggs.

    DRESSINGS AND SAUCES: Make a big batch of one sauce you can flavor a few different ways. For example, cashew cream can be mixed with hot sauce to drizzle over sweet potatoes or with lemon juice and paprika to top cooked fish and vegetables. A quick make-ahead vinaigrette will make midweek salads lightning-fast. Prefer a creamy dressing? Make it on the thicker side to double as a dip, then whisk with olive oil when you want a thinner salad dressing.

    Darren Kemper

    FOOD PHOTOGRAPHER, TORONTO, CANADA

    When he’s not shooting mouthwatering images for Clean Eating, Food & Drink and Amy Symington’s The Long Table Cookbook, you can find Darren in the kitchen, baking up a batch of his popular crepes. “My kids love to sample as I’m making them, so I can never seem to make enough,” he says.

    FOOD STYLING BY NANCY MIDWICKI, PROP STYLING BY THE PROPS