W30 Egg Cups

If you dabble in Paleo, google Paleo or use Pinterest you have probably seen Egg Cups somewhere. I decided to give it a whirl since they are Whole 30 compliant and great for on the go.

What you need: 
W30 Compliant Meat or Bacon
Eggs
Veggies

Grease your muffin tin and line with meat. For this recipe I used uncured ham

Fill each cup with a few chopped veggies. I used mushrooms and zucchini.

Add your egg in and bake at 375 for 10 minutes. Once they are done they slip right out and can be refrigerated for up to 4 days. Each cup is around 100 calories.

Whole 30 and Kitchen Prep

One of my biggest pet peeves is a dirty kitchen. One of my biggest faults is leaving the kitchen dirty.

This cycle is one of life's great mysteries. However, I have had a major case of "New Year Cleaning" and decided to gut my fridge, freezer, and cupboards in order to get ready for Whole 30. After the kitchen cleanse, I went grocery shopping and spent more than I usually do. 

Grocery List: $158 -- I don't coupon but since I am limited to the produce and meat sections of the grocery store, staying in budget wasn't really a concern. I made up some meals and made my list from there. 

W30 Crockpot Shredded Beef: 

2 lb Chuck Roast 

Onion 

Garlic

W30 Chicken Vegetable Soup: 

Chicken Legs & Wings (found in poultry section,  much easier than cooking a whole chicken)

Roasted Tomatoes

Carrots

Celery

Onion 

Chicken Broth (low sodium, organic and no sugar added) 

Garlic

W30 Bone Broth: 

Leftover produce and chicken bones from Chicken Vegetable Soup

W30 Egg Cups: 

Uncured Organic Ham 

Eggs

Mushrooms 

Onion

Spinach

W30 Salad in a Jar: 

Spinach

Romaine Lettuce

Tomatoes

Chicken Thighs

Tuna

Cucumber 

Apples

Guacamole

Beef Jerky: 

2 lbs Ground Chuck

W30 Turkey Chili: 

Ground Turkey 

Yellow and Red Bell Peppers 

Onion

Jalapenos 

Roasted Tomatoes

Tomato Sauce 

Sweet Potato

Chicken Stock 

I started out the morning by making the Chicken Vegetable Soup and Bone Broth. My intentions were to make all of this food in one day so I wouldn't have to make anything the rest of the week. Most people are starting Whole 30 today but since the Badgers are playing the Rose Bowl, John and I decided to start tomorrow.

The beginnings of soup and stock. I used chicken thighs and legs for the soup. I put the chicken in a stock pot with garlic, free range chicken broth and onions. I let it cook for about an hour.
Once the chicken was cooked I took it out of the pot and took the meat off the bones. I added celery,  carrots and roasted tomatoes. I let it simmer for another hour to let the flavors blend.

In the mean time, I took all the left over parts of the soup and put it in a pot with water to make stock.

The trick is to add some apple cider vinegar (about 2 tbs) and let it cook for a long time. Then strain and freeze. 

Checking In

I am just checking to say, Merry Christmas and a Happy New Year to you and yours.


As you can imagine this month has been full of holiday celebrations and traveling. I have been fortunate enough to get a week off which allowed John and I to see both sides of the family.  But never fear, the blog will be back in full swing for the start of my 2013 Whole 30 Challenge!


What is a Whole 30?

It is based off of the book It Starts With Food and it is strict Paleo diet. Many people recommend you start your Paleo journey with a Whole 30. Then after you can introduce dairy and some grains. If you are already on the Paleo path it is a great way to cleanse yourself from sugar and get a fresh start.

Here is a brief intro to what you can and cannot have on the Whole 30:
(for full details please click here)

Allowed:
Fruits
Vegetables
Beef (preferably grass-fed)
Chicken
Fish
Almonds, Cashews, Pistachios
Coconut Oil
Coconut Milk


Not Allowed:
Peanuts
Legumes
Dairy
Grains
Rice
Sugar


So the next few days I will be planning my meals for the month and getting ready to prepare those meals. From there I will document each week using the blog and maybe doing some vlogging as well.


If you have any questions about the program please comment below.

Food Prep

This post is a day late and a dollar short (as my mom would say), the holiday season is in full swing so with all good intentions I am trying to keep up with my posts. This weekend I planned to use Sunday as my food prep day. Once again, John and I work opposite schedules so I knew meals needed to be ready to go for the week. I am discovering that Mason jars are my new best friend. They are environmentally friendly, easy to clean and keep your food nice and fresh.

The meals this week were a nice blend of savory winter flavors.
Salad in a Jar
Meatballs
Smoky Bacon Chili
Roasted Cauliflower
Roasted Broccoli
Shredded BBQ Chicken

note: Sandwich ingredients and chips and salsa are always stocked for an impromptu meal.

Salad in a Jar: as long as you have your meet and dressing at the bottom the greens stay fresh for a week!

Smoky Bacon Chili: Adapted from PaleOMG
Bacon, Grassfed Beef, Zucchini, Onions, Bell Peppers and Roasted Tomatoes. This is an easy one-pot recipe. I served it over the roasted cauliflower and it was divine.

This is by far my favorite non-local grassfed beef. I would prefer something local but it isn't always easy to find.

Super Easy Meatballs: Grassfed Beef, Red Pepper Flakes, Egg, & Seasoning

Roasted Cauliflower

While I was preparing the food, I looked out to my glorious front door view and saw...SNOW!

I hope your week is merry and bright! Also, to all of the Packer fans, Happy Aaron Rodgers Day! Only in Wisconsin do we have a state holiday for our quarterback.

French Toast Scramble

I can't take all of the credit for this one. I got the idea from Carrots N' Cake, I modified it a little and was very nervous to try it.

Verdict: AWESOME

Okay, I realize it looks revolting but trust me...it is delicious.

Ingredients:
1/2 Banana
2 Egg Whites
Cinnamon
Honey
Vanilla

-- Mash together.

Fry up an apple, then place mix in the pan and cook until the eggs are not runny. Top with almond butter.

A perfect source of sweet protein. I can see myself adding Justin's hazelnut butter to this and having it for dessert.

But as you know life is not all about sprinkles and rainbows. There has been some serious salad consumption going on.

Apple Rasin Salad

Shredded Beef Salad : Two days in a row that is how good it was. A great source of protein. 

In other news, I am hoping to join a Cross Fit gym. It is a big financial commitment but I think it will allow me to push myself and get started with some strength training. I am struggling to find my groove in Madison and so I want to explore as many options as possible. Plus, I wouldn't be a good "paleoee" if I didn't do Cross Fit. 

Pics From The Day

Found this gem for $35

Morning Glory Muffins

Chicken Tortilla Soup

Beautiful Warm December Run

Found this prize by our apartment ..some Pinterest thrifting is in order. 

Lesson Learned

I had such a wonderful night.

It was filled with laughter, love and friends.

We went to a great Irish restaurant. I stuck with hard cider before we left but accidentally ordered beer when we got there. (I get Harp and Strongbow confused)

I ordered Salmon on risotto and ate around the risotto. Then the bread pudding came. I don't even like bread pudding but by then my thoughts left me.

We got back to the hotel and had one more drink.

By then I could feel my stomach expanding. Not in a way that felt like it was too full but rather a feeling that something was not right.

I couldn't sleep. My mind was racing. My heart was racing. And then the first Charlie Horse came.

I was dehydrated.

I wouldn't change the night for anything.

Because, I was taught some valuable lessons. My body does not tolerate gluten well. I need to sacrifice old habits so I can have fun but still feel good in the morning.