Tag: whole30

No-Bake Blueberry Almond Whole 30 Snack Bars

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If you have been through the Total30 diet plan, you know sweets are off-limits. You are not allowed to eat sugar, honey, agave nectar, maple syrup, or any other sugar substitute. This includes Equal, NutraSweet, Stevia, Splenda, etc. After doing some research, I found that dates are about as sweet as you can get. If you add different kinds of nuts, some dried fruit, and a little sunflower seed butter for moisture, you can make snack bars that are very satisfying. I made several versions of these during my 30-day party.

No Cooking Necessary
You read that right. You don’t need to cook these in any way. All you need is the five ingredients pictured above, a food processor, a pan lined with parchment paper and a little time. The first step in all of my recipes is gathering ingredients. I have started preparing too many meals only to find out I was missing a key ingredient. This frustration has taught me to set all ingredients out before beginning.
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Draw a circle around the bottom of the pan on parchment paper -
Lined pan
Prepare the Pan
Set the pan (I used a cake pan) down on a piece of parchment paper. Draw an outline around the pan. Cut the parchment paper along the line drawn to form a circle that fits into the pan as shown above.
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Add Almonds to Food Processor -
Add Cashews -
Add Pitted Dates -
Add Dried fruit (Blueberries Pictured)
Add Ingredients to Food Processor
To be honest, the hardest part of this recipe is being sure all your ingredients are Whole30 compliant. Be sure the dried fruit does not contain any added sugar or sulfites. Whole Foods has dried fruit that has no added ingredients. Do the same with the dates. The next thing to do is to measure out the dry ingredients and add them to the food processor as shown above.
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Pulse to this, then add sunflower seed butter -
Ready to press in pan
Next just pulse the nuts dates and dried fruit until well mixed. Add 2 tablespoonfuls of sunflower seed butter (or almond butter) . This adds moisture and makes it possible to press into your pan.
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Pour into pan when well mixed -
Press into pan and refrigerate to set
Press mixture into your pan and refrigerate. I told you this was easy. Sweet, healthy, yummy blueberry bars.


No-Bake Blueberry Almond Whole 30 Snack Bars
Equipment
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Food processor
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Cake Pan
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Parchment paper
Ingredients
- 1 cup Raw Almonds
- 1 cup Raw cashews
- 1 cup Pitted dates
- 1 cup Dried blueberries May use any dried fruit that DOES NOT contain added sweeteners or sulfites. Read labels closely
- 2 tbsp sunflower seed butter could substitute almond better
Instructions
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Place cake pan on parchment paper and draw circle around bottom of pan.
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Cut out circle and place into the bottom of the cake pan and set aside.
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Add Nuts, pitted dates, and dried fruit to the food processor.
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Pulse until well mixed.
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Add sunflower seed butter and mix until moist.
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Press into the lined cake pan and refrigerate.
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Slice into wedges and serve.



Spinach Tomato Bell Pepper Frittata Whole 30 Compliant

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I am now on Day #19 of the Whole 30 diet.
Eleven days to go.
To be honest, I am not a big fan of eggs unless they are part of a cake!
I did decide to try a frittata because eggs are a great source of protein and I wanted something a little different to try on this diet. This recipe is super easy and I actually enjoyed it. It will probably find its way onto our table at least every other week.
This is one of those recipes that lends well to substitutions. I would love to add mushrooms (most of my family hates them), ham, green onions, salsa, etc. You could add anything that goes with eggs to this recipe!
The best thing about this recipe is it is SUPER FAST and EASY!!
You can have this on the table in no time. I hope you enjoy it as much as I do.

As you can see from the picture above, there are not many ingredients for this recipe. The only thing not pictured that you will need is some sort of Whole 30 compliant fat. I use coconut oil. Be sure to gather all ingredients to be sure you have everything. For this recipe, I used eight large eggs, a bag of baby spinach, a red bell pepper, several cherry tomatoes a small regular tomato and half of an onion. As mentioned above, you could substitute many ingredients.
If you aren’t doing Whole 30, cheese would be a fabulous addition.

The first step is to peel and chop the onion. Next, chop up the entire red pepper discarding the stem, seeds, and membrane from the inside of the pepper. Set these aside.

Next seed and dice the tomato and cut the cherry tomatoes in half. Set these both aside.
Use whisk to beat eggs Beaten eggs
The next step is to prepare the eggs. Crack the eggs into a bowl, use a whisk to beat them well as shown above and set the bowl aside. I added salt and pepper at this stage as well. About one teaspoonful of each.
Oven-proof large frying pan and coconut oil Add 2 Tablespoonfuls of coconut oil
Now that everything is prepared, we are ready to start cooking. The first thing to do is get a large oven-proof frying pan and add 2 tablespoonfuls of coconut oil as shown above. Melt oil over medium heat. I use medium heat throughout this recipe. Preheat the oven to 500 degrees. We will bake the final mixture at a high temperature for a short period.

After the coconut oil is melted, add the onions, bell pepper, and chopped tomatoes to the skillet. DO NOT ADD the cherry tomatoes. We will add them later. Cook this mixture for three to four minutes or until the vegetables begin to soften.

Add the spinach and cook until wilted. Once the spinach is wilted, the eggs can be added.

This is what your pan should look like prior to adding the beaten eggs.

Add the beaten eggs to the vegetables. Do not stir. The eggs should be folded into the veggies with a rubber spatula.

Fold the eggs into the vegetables quickly before the eggs begin to set. Cook for about three minutes.

Place cherry tomatoes on the top of the egg mixture and bake in the 500 degree over for about five to seven minutes or until mixture is set throughout and not runny. This one took seven minutes and turned out perfect.


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Spinach Tomato Bell Pepper Frittata Whole 30 Compliant
Equipment
- Oven Proof Large Deep Skillet or Frying Pan
- Sharp Knife
- Whisk
- Wooden Spoon
- Large Rubber Spatula
- Butter Knife for Serving
Ingredients
- 8 eggs
- 8 oz spinach
- 1 tomato
- 12 cherry tomatoes
- 2 tbsp Coconut Oil
- 1 Red Bell pepper Any color will work
- 1/2 onion
Instructions
- Gather ingredients as shown.
- chop and peel onion and red bell pepper. Discard stem, membrane and seeds of bell pepper. Set aside.
- Chop and seed regular tomato and cut each cherry tomato in half.
- Crack eggs into bowl, add one teaspoonful each of salt and pepper.
- Beat eggs and set aside
- Melt coconut oil over medium heat. Preheat oven to 500 degrees.
- Add onion, bell pepper and chopped tomato to pan. DO NOT add cherry tomatoes yet! Cook for about 3 minutes.
- Add spinach and cook until wilted.
- This is what the mixture should look like prior to adding eggs.
- Add beaten eggs, do not stir. Fold eggs into vegetable mixture quickly using rubber spatula before eggs begin to set.
- Cook mixture for about three minutes.
- Add cherry tomato halves to the top of the egg mixture. Place in preheated 500 degree oven and bake 5 to 7 minutes or until eggs are totally set.
- Slice the frittata into wedges like a pie and serve immediately.
Cut the fritatta into wedges like a pie and serve. Hot sauce and salsa can be added. ENJOY!


Thank you for visiting our site! More to come soon. Be happy and healthy!

Whole30 Compliant Stuffed Green Peppers By Sunshine Nutraceuticals

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One of the favorite meals in the Brown household is stuffed bell peppers. Even the kids love these. I first made these on day 7 of the Whole30 and decided to make them again tonight (Day 16).
These are very simple and healthy. They don’t take long and they are very tasty. Vegans or vegetarians can substitute the ground beef with beyond meat or another meat substitute.

I always start by gathering ingredients. For this recipe, you will need all of the items shown above. See the recipe at the bottom of this post for a complete list.
Acorn Squash cut in Half Partially peeled Acorn Squash Peeled and Sliced Acorn Squash Cubed Acorn Squash
The first step is to prepare the acorn squash. Cut it in half, scoop out the seeds with a spoon and peel as much of the green skin as possible. Cut the squash in the grooves and finish peeling all the green skin off as shown. Finally, cube the squash.
Organic Zucchini Squash Peeled and cut Zucchine Cubed Zucchini
Cut the zucchini in half and peel it. Cut the zucchini into cubes and set aside.

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Half large shallot Pelled Chopped Shallot
Cut the shallot in half, peel it and chop it as pictured above.
Whole Bell Peppers Chop off top of Pepper Seed and discard Stems
The next step is to prepare the bell peppers. First, cut the tops off of the peppers. Cut them about an inch from the top of the edible part of the pepper. Turn the tops over and cut around the stems. Chop the tops up as shown above and discard the hard stems. Clean the seeds and membranes out of the larger part of each pepper and discard. Rinse the inside of each pepper removing any remaining seeds and membranes.
Bell Peppers Submerged in Boiling Water Blanched Bell Peppers
Prepare the large parts of the bell peppers which will serve as the bowls for our filling. To a large pot of boiling water, add the peppers and submerge them. Boil the peppers for three minutes. Remove the peppers from the boiling water bath with tongs and be sure to drain any water from the inside. Place the peppers in an oven proof glass dish and set aside.

Now we can start cooking. First, over medium heat, begin to brown the ground beef. If you use ground beef with more than 7% fat, cook until browned and drain off any remaining fat. I used 93% lean ground beef so draining will not be necessary.

Add all of the chopped vegetables (zucchini, acorn squash, shallots, and pepper tops) to the ground beef, coconut oil mixture and stir well.

Add the tomato paste, cumin, chili powder, salt, and pepper and stir well. As you can see from the picture above, I added all ingredients at once before the ground beef was fully cooked. You may brown the beef first if you prefer. This mixture needs to cook about ten minutes stirring often. If you like your veggies a little crunchy, add them when three minutes are left in the browning time.

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After ten minutes of cooking, this is what your filling will look like.

Stuff the peppers with the meat mixture as shown above. Cook in a preheated 350-degree oven for ten minutes. Serve immediately.

Whole30 Compliant Stuffed Bell Peppers by Sunshine Nutraceuticals
Equipment
- Large Pot
- Deep Frying Pan
- Cutting Board
- Sharp Knife
- Tongs
- Potato peeler
- Stirring Spoon
- 9×13 inch glass oven baking dish
Ingredients
- 6 EA Bell Peppers Any color will work
- 6 oz Tomato Paste Be sure there is no added sugar in your tomato paste
- 1 lb Lean Ground Beef If you use a higher fat version, you will need to drain the fat prior to adding the vegetables and tomato paste.
- 1 ea Acorn Squash You only need half for this recipe
- 1 ea medium Zucchini Squash I used half in this recipe
- 1 tbs Ground Cumin
- 1 tbs Chili Powder
- 1 tbs salt
- 2 tsp freshly ground black pepper any black pepper is fine
Instructions
- Preheat oven to 350 degrees, Cut the acorn squash in half. Scoop out the seeds of one half, peel the green skin off and cut into cubes, set aside.
- Cut the zucchini in half, peel the zucchini and cut it into cubes, set aside.
- Cut the shallot in half, peel off the skin and cut it into cubes.
- Cut the peppers in two parts about an inch from the top as shown.
- cut tops around the stems and remove seeds and membranes from the larger portion of each pepper. Rinse to remove all remaining seeds and membranes. Discard stems.
- chop up the remaining tops of the peppers as shown.
- Brown and break up ground beef in coconut oil until meat is no longer pink in color, about 10 minutes.
- While meat is cooking, submerge peppers in boiling water and cook for 3 minutes
- remove peppers from boiling water with tongs and be sure to drain all water from them.
- add vegetables (Acorn squash, zucchini, cubed pepper tops, and shallots) to meat and cook an additional 2 minutes.
- Add tomato paste, cumin, chili powder, salt, and black pepper. Stir until well mixed. Cook until vegetables are tender.
- This is how the stuffing will appear when cooked.
- Stuff each pepper with meat mixture.
- Cook in a preheated 350-degree oven for 10 minutes. Remove from oven and serve immediately.


Thank you for visiting Sunshine Nutraceuticals. Have a GREAT Day and remember to take care of yourself!

Panang Curry With Chicken Recipe For Whole30

Disclosure: This post may contain affiliate links, meaning, at no additional cost to you, I may earn a commission if you click on, or make a purchase through a third-party link.
I have had a wonderful experience with the Whole30 diet so far. I am now on day number twelve and feel better than I have in years. I wore a pair of pants to work today that haven’t fit in many months. I am very happy with the program so far.
This is a happy, healthy, healing website so this last week I have decided to start adding healthy recipes to the website. I love to cook, and have many recipes my father left me after he passed away that I would like to share with my readers.
Cooking is something I use to relax and unlike most people, I enjoy grocery shopping as well. It is just a break from my pharmacy life at the hospital. This recipe is one I created a couple of weeks ago for the Whole30 program. This is not a difficult recipe and please feel free to substitute any vegetable that can be stir-fried. I would have added mushrooms but my family doesn’t enjoy them so I left them out.
I have recently begun to use imperfect produce for some of my vegetables. This is a fantastic program that benefits farmers as well as consumers. You simply go on-line and tell them what you want, and they deliver organic produce to your doorstep weekly. The produce may have small blemishes but you save money and support local farmers so I am all for it. This recipe is perfect to utilize seasonal vegetables.

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Ingredients

Here are most of the ingredients you will need for this recipe. The bell pepper and spices aren’t shown but you will see them later.

I always like to cut everything up before I start cooking. I also often measure everything out. I do this for two reasons. First, missing ingredients will be discovered BEFORE you start cooking. It will also prevent over-cooking because this step often takes longer than anticipated. The yellow squash, green beans, and zucchini are pictured above.
Whole green bell pepper Chopped green bell pepper
The pesky elusive green pepper is pictured above before and after chopping.
Chopped Tomato Cubed Chicken Breast
The tomatoes and chicken breast are the last two ingredients that need to be cut up. If you prefer vegan or vegetarian meals, omit the chicken.

Here are the spices you will need. Cumin, black pepper, turmeric, and salt
Time to Cook

The first cooking step is to heat a large, deep frying pan or wok over medium heat and add the coconut oil. You may use any fat source allowed by Whole30. Brown the chicken until no pink color remains. This usually takes five minutes or so.
Panang Curry Paste and Coconut Milk Curry Paste and Coconut Milk Mixed
While the chicken is browning, prepare your curry by adding it to a small amount of coconut milk and stirring. Do not start with as much paste as shown above unless you like your food super spicy. This was way too hot for the kids and my wife, but mom and I ate it and it was wonderful. I suggest starting with a tablespoon of paste. You can always add more paste later.
Curry Mixture Added to Chicken Tomatoes Added
Mix the curry and coconut milk mixture well heating over medium heat. Add the tomatoes and cook for another minute.

The final step is to add the vegetables. I usually add the sweet potatoes first and let them cook for about three to four minutes (covered), and then add the rest of the vegetables. The sweet potatoes take a little bit longer to cook. If you prefer your potatoes a little firmer, add all the vegetables at the same time. Stir the mixture well. Turn the heat down to medium-low, cover, and cook for about eight minutes or until the vegetables are tender, stirring every two to three minutes.
ENJOY!!!


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Panang Curry With Chicken Recipe For Whole30
Equipment
- Large Wok or Deep Large Frying Pan with lid
- Measuring Cups
- Wooden Spoon
- Bowls
- Large knife for chopping
Ingredients
- 1 tbsp Coconut Oil or other Whole30 compliant Fat
- 1 lb Chicken Breast (Boneless, Skinless), chopped may use thighs if desired or Omit for Vegan
- 1 tbsp Panang Curry Paste Be Careful! Start with a little and add more to taste. This can be very spicy!
- 1 cup Coconut Milk You can add more if desired. I use 365 Organic Milk.
- 2 cups Yellow Squash, chopped Butternut Squash can be substituted
- 2 cups Zucchini Squash, chopped
- 2 cups Sweet Potatoes, peeled and chopped
- 1 cup Carrots, chopped
- 1 each Bell Pepper, chopped, any color
- 1 each Medium Red Onion, Chopped could use any type of onion here.
- 1 cup Green Beans, cut into 2 inch segments
- 1 each Large Tomato, seeded and cubed
- 1 tbsp Cumin Adjust amount to taste
- 2 tsp Tumeric Adjust amount to taste
- 1 tsp Salt Adjust amount to taste
- 2 tsp Freshly Ground Black pepper Adjust amount to taste, can substitute plain black pepper
Instructions
- Melt the coconut oil over medium heat, add chicken and cook until brown.
- While chicken is cooking, mix the Panang curry paste into the coconut milk and set aside.
- After chicken is browned, add the curry, coconut milk mixture to the chicken and stir.
- Add the tomato and mix well. Add the cumin, turmeric, salt, and pepper, and stir.
- Add the Sweet Potato first and cook mixture covered for two to three minutes. Add the remaining vegetables, stir well, cover and cook for eight minutes or until vegetables are tender stirring mixture every two to three minutes.
- Serve in bowls

