weekly prep for the whole 30

One of the keys to whole 30 success is meal prep and meal planning. This is a list of what I usually prep before the upcoming week or usually have on hand in our refrigerator. This does take a bit of time but I find it pays off throughout the week. Alternatively, if you are busy or don’t love to cook, there are plenty of whole 30 appropriate food items to purchase that I will discuss in an upcoming post.

Items I prep each week:

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keys to a successful whole 30

The first time I read ‘It Starts with Food’ something clicked for me.  I began whole 30 the next day, started this blog and had no idea what I was doing or how I would manage – but completed it and felt amazing. My second whole 30 I knew what to expect and having spent more than a year eating mostly paleo, it wasn’t such a huge adjustment. Starting a whole 30 this September will be brutal. Four months after having a baby, gaining most of my pre-paleo weight back, being exhausted from life with two kids, being totally sugar and caffeine addled – this will be a challenge, but as they say ‘Beating cancer is hard. Birthing a baby is hard. Drinking your coffee black. Is. Not. Hard.’

So, how do I keep on track? Or moreover, how do I even get close to being near the track? After reflecting on my previous whole30’s I have come up with some tips to help you (and me) get through.

My personal keys to a successful whole 30 are:

Drink the proverbial (kombucha-based) kool-aid 

Get onboard, read ‘It Starts with Food’, follow @whole30 and @frompastatopaleo (shameless plug) on instagram, join the whole30 message board, listen to paleo podcasts (balanced bites + nom nom paleo), start a blog, post on instagram – immerse yourself. Posting photos and writing keeps me on track, accountable and motivated to do well.

Get to know your local vendors

The whole 30 is about preparedness. Get to know which local restaurants you can grab a quick lunch or dinner at in a pinch, which farmers have the best quality meat, where to buy ghee, where to pick up whole30 approved rotisserie chicken or bone broth to make life 100% easier. A quick search on the whole 30 message board for your area can help with this.

Strength in Numbers!

Make it a group event. Whether its your partner, your friends or an online community – it helps to have support and a group of people to share your victories and challenges with. I would never have been able to get through my first whole30 without constantly texting a friend and my husband’s eagerness to participate.

Meal plans + Prep Sessions

Having a solid but flexible plan each week is key. My first whole 30 I flew by the seat of my pants and hoped for the best. My life is way busier now and that just isn’t possible. Taking a few hours to prep veggies, braise a big batch of meat, blitz mayo, and make a few vinaigrettes saves me so much time and energy throughout the week and leaves me with zero excuses not to keep on track. More detailed info on prep and meal plans next week!

Knowing I will feel better after 30 days

The first whole30 you aren’t quite sure what you are embarking on –  will you feel better or worse, will you lose weight, will you sleep better? As far as my experiencces go, I always feel cleaner, energetic and more balanced when I get in the habit of eating well. Knowing I will feel this way keeps me going even through the hellish days of sugar withdrawl and wanting to eat donuts out in the world.

So – who’s in?

ribollita 

Ribollita is one of my favourite soups; it reminds me of a lunch I enjoyed in Firenze with two of my dear friends. We had just climbed above the city to San Miniato al Monte, heard Gregorian chanting monks and explored the gothic graveyard while a black cat followed us. We descended back down into the Oltrarno, soaked and hungry, and saw Osteria Antica Mescita – a picturesque osteria that happened to have the slow food symbol on its door.  I ordered ribollita, my friends ordered zuppa di ceci con farro e porcini– the meal lasted hours, living up to its “slow” distinction – thankfully the deliciousness made up for the service. 

My most cherished food memories of working and travelling in Italy are the most humble meals – a calzone that made me cry (true story!), tortelli in brodo, risotto con zucca…these everyday foods left a real impression and I struggle to recreate them from memory. Creating some of these dishes in a paleo-style are harder than others but this ribollita comes pretty close considering it’s lack of the signature stale bread and beans. This soup is not a quick prep but a labour of love that should probably be doubled and frozen for those days when you just need a warm bowl of memories soup. 

ribbolita

6 tablespoons extra-virgin olive oil, plus additional for drizzling
1/2 cup pancetta, cubed
1 large onion, chopped
5 cloves garlic, chopped
3 leeks, sliced thin
5 leaves sage, fresh
5 sprigs thyme, fresh
1 bay leaves, fresh
2 large celery stalks, diced
1 medium carrot, chopped
1 sweet potato, peeled, cut into 1/2-inch cubes
1 small butternut squash, peeled, cut into ½-inch cubes
1 small fennel bulb, trimmed, quartered through core, sliced crosswise
1 small bunch black lacinato kale or green Swiss chard, cut into ribbons (about 6 cups)
4 cups thinly sliced Savoy cabbage
1 2-inch square Parmesan cheese rind (optional, but recommended) 
1 large ham hock, smoked, whole or 2 small hocks 
Pinch of dried crushed red pepper
10 cups chicken stock, preferably homemade
1 lemon, juiced and 1/2 of lemon rind, grated

parsley, fresh, for garnish

sea salt + fresh ground pepper for seasoning

Heat 3 tablespoons olive oil in cast-iron pot over medium heat. Add cubed pancetta and sauté for a few minutes. Add onion, fennel and leek; sprinkle with sea salt. Cook until onion is translucent, stirring often, about 5 minutes. Add garlic, sage, thyme, bay, Parmesan rind, pinch of crushed hot pepper and grated lemon zest – stir 2 minutes. Add celery, carrot, sweet potato, and squash; cook until vegetables are tender and begin to caramelize in spots, stirring often, 15 to 18 minutes.

Add the whole ham hock. Cover with chicken stock, and add 1 tablespoon sea salt. Bring to boil; reduce heat to medium-low, cover, and simmer until vegetables are very tender, about 1 1/2 hours.

Remove ham hock – let cool and remove meat from bone. Add back into soup. Add kale/chard and cabbage to soup and simmer until tender.  Season with sea salt and pepper, and squeeze juice of lemon into soup. Divide ribollita among bowls, drizzle with extra virgin olive oil and parsley.

tabbouleh + lamb kofta

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Working at the Cookbook Store in Toronto had its perks. Among them was the inside scoop on the great books from over the pond. When the book, Ottolenghi, came out many years ago in the UK, the Cookbook Store was hot on its trail. I was in love with the book long before it was reprinted for the North American market, I dream(ed) of owning a shop like theirs, of eating their food and creating a book that looked like that. Since then, authors Sami Tamimi and Yotam Ottolenghi have created many more vibrant and dream-like books – Plenty, Jerusalem, and the upcoming, Plenty More. These books are my desert island books, they not only produce lovely results, they are beautiful in photography and narrative and I can get lost in them for hours (toddler permitting). Inspired by their work in Jerusalem and my effusive love of them, I created the grain-free version of tabbouleh, substituting cauliflower instead of bulgur.

tabbouleh
inspired by Jerusalem, by Tamimi & Ottolenghi

1/3 cup cauliflower, finely diced florets
3/4 cup tomato, seeded and diced
1/3 cup red onion, finely diced
1 1/4 cup, about 1 bunch flat leaf parsley, stems removed, finely chopped
3/4 cup, about 1 bunch mint, stems removed, finely chopped
3 tbsp lemon juice
1.5 tsp ground allspice
1/2 tsp cinnamon
1/4 tsp kosher salt
1 tbsp garlic

Combine all of the ingredients in serving bowl. Adjust seasoning, adding more lemon and salt if necessary. Wait at least 10 minutes to let flavours intensify before serving. Tabbouleh keeps well in the fridge for 1-2 days.

lamb kofta

2 lbs ground lamb
1 small onion, finely diced
2 cloves garlic, finely chopped
1/8 cup mint, finely chopped
1/8 cup parsley, finely chopped
1 tsp pepperoncino/red pepper flakes
1 1/2 tsp cinnamon, ground
1 1/2 tsp allspice, ground
1 1/2 tsp cumin, ground
3/4 tsp nutmeg, fresh grated
1 tsp black pepper, fresh ground
1/2 tsp kosher salt

Preheat oven to 400F.

In a bowl, combine lamb and the remainder of the ingredients. Using hands, mix ingredients until well combined. Roll meatballs with hands and place into a baking dish, ensuring the sides of meatballs are touching so they keep their shape in the oven.

Bake for 30 minutes, or until fully cooked. Halfway through cooking time, remove pan and drain fat, if necessary so meatballs crisp up.

Serve on sweet potato noodles, rice or cauliflower rice with tabbouleh and dairy permitting, a generous dollop of full fat greek yogurt.
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bacon wrapped veal shoulder

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My husband has really upped his grilling game as of late. It’s been bacon wrapped loveliness of one kind or another for a few weeks now. We had an Ontario boneless veal shoulder that he stuffed with sticky pungent local garlic, our homegrown rosemary, wrapped it in bacon and grilled it on indirect heat and basted it with a maple mustard sauce. The result was crackling, sweet and smokey. Just delicious.

bacon wrapped veal shoulder

3 lb boneless veal shoulder
1/4 lb bacon
4 rosemary sprigs
3 cloves garlic, peeled and rough chopped
1/2 tsp kosher salt
1/2 tsp fresh ground pepper
1/4 cup maple mustard sauce (recipe below) or alternative bbq sauce
butchers twine

Heat charcoal or gas BBQ to medium-high heat.

Sprinkle boneless veal shoulder with salt & pepper, put rosemary sprigs and garlic on top and inside of veal shoulder. Wrap shoulder with bacon, covering rosemary and garlic. Use butchers twine to secure bacon by wrapping it like you would a roast – here is a handy video if you want to be a pro.

On direct heat, sear veal shoulder for about 10 minutes, watching for flare-ups. Next, on indirect heat, cook veal shoulder for about 20 minutes before
basting with maple mustard sauce. Cook for 15 more minutes, basting once more, until veal shoulder has reached an internal temperature of 150F for medium doneness.

Let veal shoulder rest on a cutting board covered loosely with tinfoil for 10-15 minutes before slicing.

maple mustard sauce

1/4 cup grainy dijon mustard
4 tbsp maple syrup
4 tbsp apple cider vinegar

Mix all the ingredients in a small bowl and use as a sauce for meat or fish.

whole30 meal plan

The whole30 is a tough month, it’s a recalibration of your mind and body. Being prepared and making double batches to eat the next day are the keys to success. I’ve put together a five-day meal plan for the whole30 to make the jump just a bit easier.

Enjoy!

day one
breakfast: mushroom, sausage & caramelized onion frittata
lunch: tuna salad on cucumber or lettuce wrap
dinner: spaghetti & meatballs + kale caesar salad 20140801-090827-32907600.jpg
day two
breakfast: sausage & pepper breakfast bake + runny eggs
lunch: leftover spaghetti & meatballs + kale caesar salad
dinner: coconut chicken fingers + sweet potato fries + salad

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day three
breakfast: leftover sausage & pepper bake + eggs
lunch: leftover coconut chicken fingers + sweet potato fries + salad
dinner: beef stew

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day four
breakfast: roasted tomatoes (make ahead) + eggs + bacon
lunch: leftover beef stew
dinner: roasted squash soup + pork chops + salad

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day five
breakfast: roasted tomatoes (make ahead) + eggs + sausage
lunch: roasted squash soup + prosciutto wrapped chicken + salad
dinner: jalapeno lime fish tacos + purple cabbage slaw + guacamole

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rabbit ragu

Culinary school seemed to be a constant stream of cleaning lamb racks and butchering rabbits. I still enjoy both but rarely prepare them at home. I’m not sure why I don’t make rabbit more often, it’s mild and sweet and makes an excellent ragu to top noodles of any sort. The noodles I was experimenting with are of the grain-free fresh pasta variety, a recipe I am in the process of tweaking. If you’re into butchery, you can use this handy guide from Saveur magazine to guide you. If not, ask your butcher to segment the rabbit for you.

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rabbit ragu

2 tbsp avocado oil, or neutral oil of choice
1 rabbit, hind & fore legs, loin
1/2 cup smoked bacon – diced
2 shallots, finely diced
2 carrots, finely diced
1 celery stalk, finely diced
3 cloves of garlic, finely diced
1 cup red wine or beef stock
3 cups whole tomatoes, canned – smushed
1 tsp kosher salt
1/2 tsp fresh ground pepper
2 tbsp balsamic vinegar
1 cinnamon stick
1 bay leaf
3 sprigs of thyme, rough chopped
1 sprig of rosemary, rough chopped
1/4 bunch of parsley – rough chopped for garnish
olive oil, drizzle for garnish

optional: parmesan or hard goat/sheep cheese for garnish

In a heavy-bottomed saucepan or dutch oven, heat oil on medium-high until shimmering hot. Season rabbit legs with salt and pepper and sear until browned. Remove rabbit. Add shallots, carrots, celery, garlic, cinnamon, bay leaf, thyme, rosemary, pepper and salt and sauté until onions are translucent. Use red wine (or stock) to deglaze the pan – using a wooden spoon to scrape up all the flavourful bits that have attached to bottom of pan. Add tomatoes and balsamic vinegar and bring up to a simmer. Once at a simmer, return rabbit to pan. Turn heat down to low and braise on the stovetop for 1.5 hours – making sure not to let it boil, but lightly bubble.

After 1.5 hours, remove rabbit, it should fall off the bone. Taste the sauce for seasoning, add salt, pepper or balsamic if necessary. Remove meat from rabbit and return to the sauce.

Combine ragu with any noodle of your choice, adding parsley, parmesan and olive oil for garnish.

bacon wrapped perch

I love farmers markets, so much so that my culinary school-Italian adventure blog was titled, to market, to market. In Toronto, we are so lucky to be able to visit several farmers markets each day and the Toronto Farmers Market Network is kind enough to provide a daily market list.

I love going to the market with my husband because we tend to gravitate towards different things – he is excited by the greek olives, fruit and fish, and I gravitate toward the prepared products and super-fresh veggies. This weekend we went to my favourite place in Toronto, the Evergreen Brickworks for their Saturday farmers market and to play in the ridiculously amazing toddler-approved children’s garden. My husband wandered off (as they do) and returned from a visit with Fisherfolk holding a newspaper containing a pound of perch. Last night, determined to do something interesting with it, he wrapped it in bacon and I suggested stuffing it with cherry tomatoes. It was a delicious and easy way to keep the fish moist (and bacon-y!).
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bacon wrapped perch

1 lb perch fillets, cleaned, skin-on
1/2 lb bacon
1 cup cherry tomatoes – halved
1/2 tsp pepper
1/2 lemon, juice
avocado oil, spritz fish basket

Preheat charcoal or gas BBQ to about medium heat.

Season all of the perch with pepper and lemon juice. Wrap each perch fillet in one piece of bacon, putting a 2-3 cherry tomatoes inside each parcel. Place each bacon perch parcel in an avocado oiled fish basket, like this one (see photo below).

Place fish on indirect heat for 8-10 minutes per side. For charcoal BBQ, move charcoals to one side and place fish on the opposite side for indirect heat. Using a gas grill, preheat both sides, turn one side to lowest setting and place fish on the low side.

Once off the heat, season with a spritz of lemon juice.
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ras-el-hanout roasted carrots

When I first met my husband, we were young university students, he lived in a co-op house with nine other people who would become our close friends into adulthood, and he had a kitchen. This was a big deal. I lived in one room with two other girls and we didn’t have a clean space to cook. Okay, truth time – I lived in a frat house for 8 horrible weeks so I was able to stay in Toronto for the Summer with my new boyfriend. It was revolting but ultimately worth it.

My husband wanted to be fancy and made me a three course meal for a date one night in his co-op kitchen. We hadn’t been dating long enough for him to know my annoyingly specific tastes of that era. He proudly presented his first course, a carrot soup – I was too smitten to tell him I despised cooked carrots. The next course, stuffed peppers was happily eaten. He disappeared to the kitchen to complete the dessert course, a giant white chocolate parfait topped with a british flake chocolate bar- and again, I was too smitten to tell him I found white chocolate revolting. Such a sweet gesture. Later in our relationship I revealed my true feelings and we never had a cooked carrot in our house again. Until last week when a bunch of carrots from our CSA begged to be roasted into sweet submission. With a bit of ras-el-hanout, a zingy moroccan spice blend and some olive oil, these carrots were surprisingly delicious.

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ras-el-hanout roasted carrots

1 bunch carrots, tops removed
4 tbsp olive oil
1 tsp kosher salt
1 tbsp ras-el-hanout

Preheat oven to 425F.

Toss carrots with olive oil, kosher salt and ras-el-hanout.

Roast for about 20 minutes, until carrots are caramelized and soft in the centre.

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garlic scape pesto

Lazy Saturdays are worth a week of toddler breakfast coercion, bathroom battles, and rushing to preschool. A perfect Saturday is a lazy walk to the Junction Farmers Market, coffee in hand, toddler happily locked-down in his stroller and the promise of exciting veggies from our Willo’wind Farm CSA. By taking a chance and subscribing to Willo’Wind Farm ahead of time we get to benefit from the best of the farm each week during the growing season. I love the surprise and the hidden treasures only for CSA members – the season’s first strawberries and curly garlic scapes before everyone else gets them and the race to eat everything before my fridge renders them wilted or frozen.

Selling garlic scapes is a fairly brilliant (and tasty!) use of the entire garlic growing process. The scape shoots out from the ground in the spring and produces a zingy garlicky bite that just begs to be pickled and pesto’d. A small amount of scape pesto goes a long way, lasted a week in my fridge and found its way into zucchini pasta and as a marinade for chicken.

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garlic scape pesto

15 garlic scapes – cut into 1-inch pieces
2/3 cup raw cashews
1/3 cup pine nuts
3/4 – 1 cup extra virgin olive oil
1 tsp red wine vinegar

Put garlic scapes, cashews, pine nuts and red wine vinegar into a food processor or high powered blender.

Blend/process the mixture until nuts and scapes form a paste, drizzling extra-virgin olive oil slowly into the processor/blender until you achieve the consistency you desire for all your pesto needs.