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Chicken “Alfredo” with spaghetti squash


Since going Paleo in January I’ve been thinking about which foods I am going to miss the most. I expected that I would feel that way about garlic bread and pasta, but the truth is I haven’t missed it a bit. Olive Garden commercials were still driving me a little crazy at the mention of Alfredo sauce. It’s that sad, sad feeling when you realize how unhealthy the things that you love the most are.  So, with a little inspiration from Pinterest I managed to come up with not only a Paleo recipe, but also one that is Whole30 approved 🙂

Chicken "Alfredo"

Chicken “Alfredo”

Chicken “Alfredo” with Spaghetti Squash


  • 4 cups bone broth (reserve one cup for blender)
  • 2- 16 oz. bags of frozen cauliflower
  • 1 TBSP coconut oil
  • 4 cloves garlic, minced
  • 1/4 tsp pepper
  • 1/2 tsp salt
  • 1/2 tsp nutmeg
  • 1 can coconut milk
  • shredded chicken, or other protein of choice
  • fresh spinach for serving
  • roasted spaghetti squash, threaded

Make it

  • Boil the cauliflower in the broth until very tender.
  • Remove from heat and allow to cool so it can be added to the blender.
  • Meanwhile, add the coconut milk to a medium saucepan and put on the lowest setting to bring up to temperature.
  • Saute garlic in a small skillet in coconut oil, until fragrant. Season with a little S & P.
  • Use a measuring cup to scoop up 1 cup of broth.
  • When ready, fill the blender 3/4 full with cauliflower and blend together. When you have more room continue adding the cauliflower until it is all gone. Add broth as needed to get the cauliflower to puree and to reach the desired consistency.
  • Add seasonings and garlic in oil, and continue to blend together. You want the mixture to be very smooth. Taste to make sure it is not gritty. This should take several minutes.
  • Finally, add the mixture to the coconut milk in the saucepan slowly, stirring often to combine. Check your consistency at this point and add more broth if needed.
  • To serve, I placed fresh spinach in the bottom of a bowl, added warm spaghetti squash, a handful of shredded chicken, and then topped with the sauce.

I love this recipe because once you learn how to make the Alfredo sauce you can make it all the time without getting bored by varying the meat and vegetables. The sauce reheated well, too. I expected to need to add some water to it the next day but the tiny bit of moisture in the veggies helped everything mix together well!


Cabbage Roll Soup with Cauliflower Rice…and a bonus recipe!


Halupki. Piggies in a blanket. Stuffed cabbage.

My grandmother often makes Polish dishes and halupki has always been one of my favorites. Rice is out of my diet since going Paleo earlier this year and during the Whole30 this month I needed something quicker to make for dinner one night. I adapted the recipe to make it Whole30 compliant and save time by not having to boil cabbage leaves and roll up. This recipe was soogood!

I make it in my cast iron purple enamel coated Dutch oven that is so beautiful I leave it out on the counter all the time. Just don’t make the same mistake I did and forget that there is food in it come clean up time. I’m so sad to report that I accidently left this dish out ALL WEEKEND while we were away on a dive trip. We only had one serving each but I will definitely make it again soon..next time, skillet style!

Cabbage Roll Soup

Cabbage Roll Soup with Cauliflower Rice


  • 1 lb. ground turkey
  • 1 small onion, diced
  • S & P
  • 1 TBSP paprika
  • 1 TBSP Italian seasoning
  • 2 carrots, chopped
  • 2 celery stalks, chopped
  • 2 cloves garlic
  • 1-28 oz. can plain diced tomatoes
  • 1 qt. bone broth, plus more if desired
  • ½ head cabbage, sliced into strips
  • 1 ½ cups cauliflower “riced” or shredded

Make it:

  • Heat EVOO over medium high head in a Dutch oven or stockpot.
  • Add ground turkey and onion, break up meat and season with salt and pepper.
  • When it is about halfway through, add the garlic, seasonings, carrots, and celery. (Note, you can also hold off on adding the seasonings and garlic and drain the oil at this point). Sautee a few minutes until incorporated.
  • Add a can of diced tomatoes and bone broth. Bring to a boil, then reduce heat and simmer for 15 minutes.
  • Add cabbage and continue simmering until its reached the tenderness that you like…I did mine for about 15 minutes more. Add cauliflower rice about 5 minutes before you want to serve and remove from heat.
  • *Note-depending on how liquidy you like your soup, you could add more broth and a TBSP of tomato paste to keep from watering down the tomato flavor.

Bonus two-fer!! Nix the broth…and voila! You have a delicious skillet meal: unstuffed cabbage rolls!

Southwest Style Eggs-Two Ways

southwest eggs

Please excuse my Styrofoam plate… :/

Breakfast has been the most difficult part of the Whole30 for me in terms of recipe ideas. I’ve long been a fan of scrambled eggs, but since starting the Whole30 and eating eggs every morning and pre-workout my first week, I got tired of them quickly.

That is, until my BFF mentioned pairing salsa with her eggs and I concocted this little dish. This is the only egg dish that I can’t get enough of! I made it during my prep week as a frittata and again in week two as a single-serving egg scramble.

Southwest Frittata

  • 9 eggs, beaten and seasoned with S & P
  • 1 TBSP coconut oil
  • 2 garlic cloves, minced
  • 1 small onion, diced
  • 3 BIG handfuls of fresh spinach (ya like my measurin’ technique?)
  • 1-2 cups of cooked protein of your choice, such as ground beef/turkey or shredded chicken (It is really just as good without so I only add this if I have leftovers)
  • S&P
  • red pepper flakes
  • salsa to serve
  • avocado slices to serve

Make it:

  • Preheat oven to 400 degrees.
  • In an oven-safe skillet, melt coconut oil over med-high heat. Saute garlic and onion until soft, lower heat to medium, and then start adding the spinach, a little at a time until it is wilted.
  • Add meat or poultry, if desired. Season up with more S & P and a pinch of red pepper flakes.
  • Spread mixture evenly across pan and pour in eggs. Scramble for about two minutes.
  • Let cook about 30 seconds more until the bottom is set and there is only uncooked egg on the top portion.
  • Transfer to oven and cook for about 12-15 minutes until set. There may be a tad bit in the middle that still looks a little liquidy.
  • Remove from oven, as carry over cooking will occur on counter.
  • This is the part that really makes the dish! When ready to eat, top your portion with salsa (I like to use Pace) and 1/2 an avocado. The salsa fresh out of the fridge cools down the hot eggs just enough to eat in a pinch for breakfast! The fresh, cool flavor of the avocado gives great balance to the spicy flavor.

Southwest Egg Scramble

  • 2-3 eggs, whisked & seasoned with salt and pepper
  • 1 tsp EVOO or coconut oil
  • 1/2 tsp minced garlic
  • 2 handfuls of fresh spinach
  • 1 palm sized portion of shredded chicken, or other leftover protein of your choice
  • 1 green onion, thinly sliced
  • S&P
  • red pepper flakes
  • Salsa
  • 1/2 avocado

Make it:

  • Preheat oil in a small, non-stick skillet over med-high heat.
  • Add garlic, spinach, S&P, cover and let spinach wilt, stirring around occasionally.
  • Lower heat to medium. Add chicken and green onion, stir to combine.
  • Pour eggs over mixture, season with more S&P and a tiny amount of red pepper flakes if desired.
  • Scramble eggs and cover if needed to allow the steam to finish off the eggs.
  • Top with salsa and avocado.

Of course, you can add diced tomatoes and peppers to both dishes but I think for a quick and dirty breakfast dish, the salsa suits just fine! Either way, this filling dish is perfect for any time of day and gives you your protein, eggs, and fat!


Chicken Stir-fry with Cauliflower Fried Rice


Photo Mar 03, 10 14 14 AM

Growing up, we did a lot of stir-fries for dinner. But, after getting married and eating on the go more, I forgot how easy they are to make at home. For my first week of Whole30 dishes, I bought a lot of meat and veggies but did not really know what I was going to do with them at the time. A stir-fry was the perfect solution and it had me looking forward to lunch every day I brought it to work! I took a tip from the Badass Fitness CEO and used cauliflower to make rice. Coconut aminos served as my sauce and oh my goodness it is sooo good! I won’t ever go back to soy sauce! I don’t usually follow or write down my recipes for stir-fries, but in case you are wondering how this works on the Whole30 here’s what I did. Don’t be afraid to play around with the spices or swap out the chicken and veggies for others!

Chicken Stir-fry with Cauliflower Fried Rice:


    • 1 lb. B/S chicken tenders
    • 4 TBSP coconut oil, divided
    • Blackened seasoning
    • fresh garlic, minced
    • 1 large onion, thinly sliced
    • 1 package of fresh stir fry veggies (such as broccoli, snow peas, and shredded carrots and broccoli stalks)
    • 4 TBSP coconut aminos, divided
    • 1 head of cauliflower, grated (see link above for more info)
    • ground ginger
    • crushed red pepper flakes
    • S&P


    • Heat 2 TBSP of coconut oil over med-hi heat in a wok or LARGE skillet with high sides and lid. Season chicken with blackened seasoning on both sides. Cook chicken tenders 2 mins. on each side, or until golden. Lower heat to medium, cover and allow them to cook through. When done, transfer to a plate and let rest.
    • Meanwhile, add the rest of the coconut oil to the pan and bring heat back up to med-hi. Add the garlic and onion, season with S&P. Allow it to just start to brown, the grated cauliflower and 2 TBSP coconut aminos. Allow to mix well while stir-frying. Add the veggies, toss, cover, and let steam until they are crisp-tender and a vibrant green. Add more S&P if needed.
    • While the veggies are finishing, cut the chicken into bite size chunks. Finally, add the chicken back to the pan to heat back up and get their final seasoning with the last of the coconut aminos and a light dusting of ground ginger! I also like to add crushed red pepper flakes for a little spice! Enjoy!
    • *Note: Don’t let the extra set of grating the cauliflower scare you! It actually grates really easily and in a stir-fry with other veggies, you can even throw the nubs of stalk in there too! You can even cook the cauliflower separately if you want to make a bigger batch and don’t have enough room to mix everything up in your skillet.