Tag: whole 30 recipes

Maegan Blinka, Megan Blinka, Cauliflower Fried Rice, 21 day fix approved side dish, Whole 30 Side dish, Clean Eating, Family favorite recipes, Kid approved side dish

Fast and Simple Cauliflower Rice

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Need a simple side dish but trying to avoid going carb crazy?!

cauliflower-fried-rice

We are LOVING cauliflower fried rice but I do believe there are good approaches to this simple little dish and not so good!

My best tip: KEEP IT SIMPLE!

Here’s what we found to rock our world:

WHAT YOU NEED:

  • 3 cups riced cauliflower
  • 1 TBS coconut oil
  • 2 TBS slivered almonds
  • 2 TBS fresh parsley

WHAT YOU NEED TO DO:

  1. Heat coconut oil over medium high heat
  2. When hot, add riced cauliflower and sauté for 5-7 minutes or until it reaches your desired tenderness (note the color of the cauliflower will change slightly as it cooks…I used that as a guide!)
  3. Top with the almonds and parsley and SERVE & ENJOY!

cauliflower-fried-rice-with-meatloaf

Note: We paired this with meatloaf for a classic, home cooked combo that warmed the tummy but didn’t grow the waistline!!!

Whether you’re new to clean eating or a seasoned pro – if you’re interested in more information fill out the form below to join one of my upcoming health and fitness accountability and support groups! Together we can end the trend of obesity!

Maegan Blinka, Megan Blinka, Whole 30 recipes, whole 30 dinner idea, Whole 30 pork, Pork Tenderloin recipe, Easy weeknight meal recipe, Whole 30 recipe for two, Dinner ideas, Salmon cakes, Whole 30 salmon burgers, whole 30 dinner ideas, 21 day fix easy weeknight dinners

Salmon Burgers

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Salmon cakes.jpgMy mom has always made the BEST salmon cakes and its been one of those things I’ve left up to her. You know the thing you don’t want to mess with but you quickly suggest when going for a visit.

But after completing WHOLE 30 a few months ago I’ve got a little more creative and daring in the kitchen & I decided to put my big girl pants on and with some guidance over the phone I knocked out some killer salmon cakes:

WHAT YOU NEED:

-5-5oz packets of wild-caught salmon (boneless) – (Note: cans are fine as well I just liked the ease of the little packets)

-2 eggs

-1 medium sweet potato, baked

-3/4 cup almond or coconut flour (I prefer almond)

-2 TBS old bay (give or take depending on how spicy you like it)

-4 gloves minced garlic

-1/2 onion, chopped

-Juice of 1 lemon

WHAT YOU NEED TO DO:

-Preheat the oven to 425 degrees F

– Line baking pan with parchment paper

– Combine all ingredients until mixed thoroughly

-Scoop cakes and drop onto lined baking dish – I found the LARGE pampered chef cookie scoop is the easiest to get uniform sized cakes, then I flatten with a cup. Could also use 1/4 measuring cup

-Bake 25-30 minutes until golden brown

-Serve with veggie of your choice & ENJOY

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I recently completed a round of Whole 30 paired with Core De Force and I can truly say I found my JAM! I found what works for me – what I enjoy – and what makes me FEEL good on the inside!!!  

Maegan Blinka, Megan Blinka, Top Elite Coach, Steps to creating a meaningful business, Beachbody Coach training, what does elite mean, Elite Beachbody Coach, Pittsburgh Super Friday event, Pittsburgh Super Saturday, Momprenuer, work from home mom, Successful work from home business, Love the skin you're in, Love yourself Fit, Online health and fitness accountability group, How to get fit from home, Core de Force Results, Whole 30 results, whole 30 transformation, top coach transformation, core de force transformation

If you’d like accountability and support whether its for your workouts, nutrition, the whole 30 or all of the above – fill out the form below!!!

Maegan Blinka, Megan Blinka, Top Elite Coach, Steps to creating a meaningful business, Beachbody Coach training, what does elite mean, Elite Beachbody Coach, Pittsburgh Super Friday event, Pittsburgh Super Saturday, Momprenuer, work from home mom, Successful work from home business, Love the skin you're in, Love yourself Fit, Online health and fitness accountability group, How to get fit from home, Resolutions into Results

THERE’S POWER IN NUMBERS

Maegan Blinka, Megan Blinka, Whole 30 recipes, whole 30 dinner idea, Whole 30 pork, Pork Tenderloin recipe, Easy weeknight meal recipe, Whole 30 recipe for two, Dinner ideas,

Walnut Crusted Pork Tenderloin

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walnut-crusted-pork-tenderloin_filteredWhen I started Whole 30 in October 2016 I quickly browsed the cookbook and picked my top dinner choices. I can’t give an exact reason why but the ingredients were purchased on my first Whole 30 shopping trip – yet it took me more than two months to actually make this dish!

Lesson learned – next time don’t be afraid to try something new.

This was DELICIOUS – and just so different from our typical “week night meals”.

In my mind I think I assumed that it was more complicated than it looked…but trust me when I say…if I can make this  – ANYONE CAN!!!

(adapted from the WHOLE 30 Book)

Walnut crusted pork tenderloin with flowers.jpgWHAT YOU NEED:

  • 1 pound pork tenderloin
  • 2 TBS mustard powder
  • 1 TBS paprika
  • 1 TBS onion powder
  • 1 TBS garlic powder
  • 1.5 tsp salt
  • 1.5 tsp pepper
  • 1/2 cup chopped walnuts

WHAT YOU NEED TO DO:

  1. Remove pork from the refrigerator about 30 minutes before cooking
  2. Preheat oven to 375 degrees F.
  3. Pat the pork dry with a paper towel
  4. Mix the mustard powder, garlic powder, onion powder, salt, pepper and paprika  in a small bowl and rub the pork evenly with seasoning mixture.
  5. In a food processor (the mini handheld pampered chef one works great!!!) – or by hand – pulse or chop the walnuts until finely chopped.
  6. Coat the pork evenly  with the chopped walnuts.
  7. Place the pork tenderloin in a baking pan ( I used a 7″x11″ pyrex dish and it worked perfectly!) and roast 25-30 minutes or until the internal temperature reaches 145 degrees F.
  8. Let the pork rest for 10 minutes.
  9. Slice the tenderloin into 1/2 inch thick medallions.

Serve with your veggie of choice and more importantly ENJOY!!!

walnut-crusted-pork-tenderloin_leftovers

NOTE: I doubled this recipe (as I do with most recipes to ease the meal prep later in the week!!!) and I will vouch the leftovers were just as amazing as night 1!

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I recently completed a round of Whole 30 paired with Core De Force and I can truly say I found my JAM! I found what works for me – what I enjoy – and what makes me FEEL good on the inside!!!  

Maegan Blinka, Megan Blinka, Top Elite Coach, Steps to creating a meaningful business, Beachbody Coach training, what does elite mean, Elite Beachbody Coach, Pittsburgh Super Friday event, Pittsburgh Super Saturday, Momprenuer, work from home mom, Successful work from home business, Love the skin you're in, Love yourself Fit, Online health and fitness accountability group, How to get fit from home, Core de Force Results, Whole 30 results, whole 30 transformation, top coach transformation, core de force transformation

If you’d like accountability and support whether its for your workouts, nutrition, the whole 30 or all of the above – fill out the form below!!!

Maegan Blinka, Megan Blinka, Top Elite Coach, Steps to creating a meaningful business, Beachbody Coach training, what does elite mean, Elite Beachbody Coach, Pittsburgh Super Friday event, Pittsburgh Super Saturday, Momprenuer, work from home mom, Successful work from home business, Love the skin you're in, Love yourself Fit, Online health and fitness accountability group, How to get fit from home

THERE’S POWER IN NUMBERS

Maegan Blinka, Megan Blinka, Top Elite Coach, Steps to creating a meaningful business, Beachbody Coach training, what does elite mean, Elite Beachbody Coach, Pittsburgh Super Friday event, Pittsburgh Super Saturday, Momprenuer, work from home mom, Successful work from home business, Love the skin you're in, Love yourself Fit, Online health and fitness accountability group, How to get fit from home, Core de Force Results, Whole 30 results, whole 30 recipe ideas, whole 30 grilled chicken, whole 30 ratatouille

Ratatouille

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I saw the Ratatouille recipe in the Whole 30 cookbook and to be honest, was simply intrigued by the name.

I thought Ratatouille was simply a Disney movie?!

2016-10-27-18-53-07

Nonetheless I was excited to try a new veggie loaded side dish and this one had all my favorites in the mix.

WHAT YOU NEED*:

  • 1/4 cup coconut oil
  • 1 onion, chopped
  • 2 zucchini, diced
  • 2 squash, diced
  • 1 eggplant, diced
  • 1 red pepper, diced
  • 1 green pepper, diced
  • 1 teaspoon salt
  • 1 teaspoon pepper
  • 1 15 oz can tomato sauce
  • 4 gloves garlic
  • 1 teaspoon balsamic vinegar

*The recipe in the Whole 30 cookbook had smaller portions of each veggie. I found myself determined to have leftovers so I upped the amounts. I don’t think you can go wrong here! Point is – load up on all your favorites!  Leave out something you don’t like and ENJOY!!!!

WHAT YOU NEED TO DO:

  1. In a medium pot, heat the oil over medium heat, swirling oto coat the bottom of the pot.
  2. When the oil is hot add the onion, cooking until translucent (about 2-3 minutes).
  3. Add the zucchini, squash and eggplant and season with salt and pepper.
  4. Cook about 2-3 minutes stirring frequently.
  5. Add the red and green peppers, cooking an additional 2-3 minutes.
  6. Add the garlic and cook about 1 minute.
  7. Add tomato sauce and 1/2 cup water.
  8. Mix completely and bring to a simmer over low heat.
  9. Cook, stirring occasionally, until all th vegetables are tender, about 20-25 minutes. 

TRANSFER to a serving dose and sprinkle with the balsamic vinegar.

This was a great side dish with grilled chicken, the perfect burgers and salmon cakes!

Next time I will try this dish all on the grill in a grill basket for even easier clean up and more flavor!

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I am currently on Day 29 of the Whole 30 and Core De Force combined and while I am no expert I am absolutely loving the program, results and accountability from those joining me!!!

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If you’d like accountability and support whether its for your workouts, nutrition, the whole 30 or all of the above – fill out the form below!!!

THERE’S POWER IN NUMBERS

Cauliflower Mash

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2016-10-26-18-23-50

I know I know – you’re thinking nothing can truly replace the good old fashioned mashed potatoes and I used to think the same – until I tried this variation of mashed cauliflower and have been forever switched!!!

WHAT YOU NEED*:

  • 1 head of cauliflower, cut into florets
  • 2-3 gloves of garlic
  • 1/2 cup coconut cream**
  • 1 teaspoon salt
  • 1/2 teaspoon pepper
  • 1/2 cup chicken broth ***
  • 1 TBS minced fresh parsley (optional)

*NOTE: The Whole 30 cookbook also included 2 TBS ghee or clarified butter. I omitted and there was still plenty of flavor and the consistency was perfect which I attribute to the coconut cream!

**To get “coconut cream” simply place a can of coconut milk in the fridge for 1-2 hours and allow the water and fat to separate. Open the can and scoop out the “coconut cream” that has risen to the top”. But trust me – you don’t want to waste the coconut water that remains. Its AMAZING in a superfood SHAKEO!!!

***You can use more or less chicken broth depending on your consistency preference. Add more chicken broth if you like it extra creamy or keep the chicken broth to just a tablespoon or so if you prefer it really thick.

WHAT YOU NEED TO DO:

  1. Bring 2 cups of water to a boil in a large pot over medium-high heat. Add cauliflower florets and garlic and simmer until the florets are fork tender, about 10 minutes.
  2. Drain the cauliflower and transfer to food processor or blender.
  3. Add coconut cream, ghee (if using), salt and pepper and pulse/blend until the cauliflower begins to turn smooth in consistency. Add the chicken broth, 1 TBS at a time until you reach your desired consistency.
  4. Add parsley and continue blending until completely smooth, serve warm.

We found this the perfect mashed potato substitute and compliment to grilled chicken.

I preferred it smooth liked my mama’s mashed potatoes vs. chunky. If you like a thicker, chunkier consistency – consider using a hand masher.

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I am currently on Day 20 of the Whole 30 and Core De Force combined and while I am no expert I am absolutely loving the program, results and accountability from those joining me!!!

2016-11-08-04-04-45

If you’d like accountability and support whether its for your workouts, nutrition, the whole 30 or all of the above – fill out the form below!!!

THERE’S POWER IN NUMBERS

Homemade Applesauce

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True story: This tasted EXACTLY like the inside of an apple pie. 

homemade-applesauce

Mind you – I’m currently on Day 17 of the Whole 30 and have had ZERO sugar (with the exception of fruits) so perhaps that’s why – but I couldn’t get enough of these apples…and bonus: they were SUPER EASY!!!

WHAT YOU NEED:

10-12 PEELED* apples of your choice (I used McIntosh and one Granny Smith – just because that’s what I had!)

1-2 TBS Cinnamon

1-2 TBS coconut oil

Reynolds slow cooker liner (optional: saves on clean up!!)

*Note: You could also use peeled apples and simply blend everything together when you’re finished. I liked to keep the applesauce “chunky” so I peeled the skin

homemade-applesauce

WHAT YOU NEED TO DO:

Place Coconut oil in bottom of crockpot. Layer with apples and sprinkle with cinnamon.

Cook on Low about 6 hours or on High for about 3-4 hours.

Enjoy the apple pie smell that fills your home and try not to eat them all in one sitting!

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I am currently on Day 17 of the Whole 30 and Core De Force combined and while I am no expert I am absolutely loving the program, results and accountability from those joining me!!!

If you’d like accountability and support whether its for your workouts, nutrition, the whole 30 or all of the above – fill out the form below!!!

THERE’S POWER IN NUMBERS

Perfectly seasoned Whole 30 Chicken and Burgers

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Because…doesn’t everything taste better from the grill!?!?

I wanted to take a moment to share two recipes we’ve kept in the rotation for a few weeks now and its a simple, basic BURGER & Grilled Chicken comb!

The Perfect Burger

whole-30-perfect-burgers

WHAT YOU NEED:

  • 1 pound ground meat
  • 1 teaspoon salt
  • 1/2 teaspoon black pepper
  • 1/2 teaspoon mustard powder
  • 1/4 teaspoon garlic powder

WHAT YOU NEED TO DO:

In a large bowl combine all ingredients and divide into 4 equal sized burgers.

  • Option 1: Grill patties over medium heat 5-6 minutes on each side.
    • For extra flavor: finish in oven at 350 degrees F 4-5 minutes. 
  • Option 2: Preheat oven to 350 degrees – Transfer patties to a baking sheet lined with parchment paper and roast in oven until internal temperature reaches 145 degrees. F.

Harvest Grilled Chicken

whole-30-perfect-chicken

WHAT YOU NEED:

  • 1 pound chicken
  • 1/2 teaspoon salt
  • 1/2 teaspoon pepper
  • 1/2 teaspoon chili powder
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon onion powder

WHAT YOU NEED TO DO:

In a small bowl mix all seasonings and cover chicken evenly. Grill chicken turning once until internal temperature reaches 160 degrees F or until the flesh springs back when pressed (about 4 minutes per side).

NOTE: You’ll want to double if not triple both of these recipes.  They’re perfect to use early in the week and repurpose on salads for fast, easy, delicious lunches and dinners during the week! 

whole-30-burgers-and-chicken

I am currently on Day 12 of the Whole 30 and Core De Force combined and while I am no expert I am absolutely loving the program combo, the results and the accountability from those joining me!!!

If you’d like accountability and support whether its for your workouts, nutrition, the whole 30 or all of the above – fill out the form below!!!

THERE’S POWER IN NUMBERS

 

Homemade Tomato Sauce

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Whole 30 Tomato Sauce.PNGI grew up Italian, with lots of Italian meals and never have I ever even considered making my own sauce.

I mean there’s SO MANY companies out there that make ROCKING sauces. Problem is – MOST of them have sugar in them!

And while I was a little intimidated to start I realized…this sauce thing isn’t so hard after all!

And as I complete Day 10 of the Whole 30 I have made this a second time so trust me when I say – this is a keeper ladies and gents!!!

WHAT YOU NEED:

  • 1 tablespoon cooking fat (I used coconut oil)
  • 1 onion, finely chopped
  • 2 celery stalks, finely chopped
  • 1 carrot, peeled and finely chopped
  • 2 cloves of garlic, minced
  • 1 can (28 ounce) crushed tomatoes
  • 1 teaspoon fresh thyme
  • 1 teaspoon fresh oregano
  • 1 bay leaf
  • 1 teaspoon salt
  • 1 teaspoon black pepper

WHAT YOU NEED TO DO:

  1. Heat the cooking fat in a large pot over medium heat.
  2. When fat  is hot, add the onion, celery and carrot and cook, stirring, until the onion becomes translucent, 2 – 3 minutes.
  3. Add the garlic and stir until aromatic, about 1 minute
  4. Add the tomatoes, bay leaf, thyme, oregano, salt and pepper
  5. REDUCE the heat to a simmer, cover, and cook over low heat, stirring every 20 minutes, until the sauce is thick an dsmooth, about an hour.
  6. Discard the bay leaf..
  7. STORE in fridge 5-7 days (if it lasts that long!)

NOTE: I doubled this batch the two times I’ve made it. We’ve used it over ground beef/turkey, over chicken, zoodles, etc. I love the chunky aspect of it – but – for my kids we blended it in the blender so it was super smooth! 

I am currently on Day 10 of the Whole 30 and Core De Force combined and while I am no expert I am absolutely loving the program, results and accountability from those joining me!!!

If you’d like accountability and support whether its for your workouts, nutrition, the whole 30 or all of the above – fill out the form below!!!

THERE’S POWER IN NUMBERS