Formula Recipe

Whole30 Website

Eating Good Food Should Be Easy


The Whole30 promises to change your life in 30 days by resetting your health, habits, and relationship with food. Yeah, that’s a lofty goal, but 88% of people who complete the program* said it actually did change their lives. That’s pretty good, huh?

There’s a catch, though — this life-changing stuff can be hard work.

To succeed, you’ll have to commit 100% to the program rules, secure support from friends and family, and plan everything from emergency food to how you’ll deal with stressful situations too, most important, your daily meals. And this part isn’t easy—whether you’re new to the program or returning for another round, Whole30 meal planning is a whole ‘nother level of preparation.

*according to a 2016 survey of more than 7,600 Whole30’ers… and we got 2,200 comments full of enthusiasm for the program and the results it brings!
Ingredients for Infant Formula (makes 38 ounces):
• 24 oz. spring water
• 12 oz. goat’s milk (raw or pasteurized)
• ½ teaspoon children’s probiotic powder
• ½ teaspoon acerola cherry powder (17 percent vitamin C)
• 2 teaspoons whey protein concentrate
• 2 teaspoons nutritional yeast
• 3 capsules buffalo liver or 3 capsules of colostrum
• 8 tablespoons mineral whey powder
• 1 teaspoon cod liver oil
• 1 teaspoon of butter oil
• 1 teaspoon sunflower oil
• 1 teaspoon extra virgin olive oil
• 2 teaspoons extra virgin coconut oil

Ingredients for Toddler Formula (makes 50 ounces):
• 32 oz. coconut water (from fresh young or Thai coconuts available at your local health food store)
• 16 oz. raw or pasteurized goat's milk, raw or pasteurized non-homogenized grass-fed cow’s milk or raw cow’s milk colostrum
• ½ teaspoon children’s probiotic powder
• 1 teaspoon cod liver oil
• 1 teaspoon of butter oil or 1 teaspoon organic ghee (clarified butter)
• 1 teaspoon sunflower oil
• 1 teaspoon extra virgin olive oil
• 2 teaspoons extra virgin coconut oil

Home Recipes:
 
Melissa’s Chicken Hash
Serves 2  | Total Time: 20 to 25 minutes
Ingredients:
2 tablespoons cooking fat
1 pound boneless, skinless chicken thighs, cut into 1-inch dice
1/2 teaspoon salt
1/2 teaspoon black pepper
1/4 cup chopped walnuts
1 sweet potato, peeled and grated
1 Granny smith apple, cored, peeled, and diced
1/2 teaspoon red pepper flakes
1/4 cup apple cider
2 generous handfuls arugula or baby spinach
splash of apple cider vinegar
Instructions:
In a large skillet, heat the cooking fat over medium-high heat, swirling to coat the bottom of the pan. When the fat is hot, add the chicken, being sure not to crowd the pieces. Season the chicken with the salt and pepper. Cook until browned, 2 to 3 minutes. Turn the chicken to brown the other sides, add the walnuts, and cook until the chicken is browned, and the walnuts are toasted, 2 to 3 minutes. (Shake the pan occasionally so the walnuts don’t burn.) Add the sweet potato, apple, and red pepper flakes and cook, stirring often, until the chicken is fully cooked, 3 to 4 minutes.
ADD the apple cider and mix all the ingredients together, scraping the bottom of the pan with a wooden spoon to bring up any tasty bits. Add the arugula and cook for another 30 seconds, gently stirring to the wilt leaves. Drizzle a little apple cider vinegar and serve immediately.
Note: You can also spiral slice your sweet potato instead of grating it to save some time. Use your spiral slicer to create thin noodles, then chop them into 1-inch pieces and cook as directed. This dish is just as delicious eaten cold, like a fancy chicken salad. Spoon leftovers on a bed of fresh greens, and drizzle with a little olive oil and a splash more apple cider vinegar.

  
Sweet Potato Bacon Soup  
Prep 5 min. | Cook 25 min. | Makes 8 cups
Ingredients:
6 slices sugar-free, nitrate-free bacon (like this from US Wellness Meats)
1 onion, finely diced
1 teaspoon Ras el Hanout
1/2 tablespoons salt
1/4 teaspoon ground black pepper
dash cayenne pepper
5 cloves garlic, peeled and smashed
2 pounds sweet potatoes (2-3 large), peeled, quartered lengthwise, and sliced thin
4 cups chicken broth
1 cup water
garnish: fresh or dried chives
Directions:
1. Cut bacon into 1/4-inch slices and place in a cold soup pot. Heat the pot over medium-high heat and cook the bacon until it’s crisp. Remove with a slotted spoon to a plate covered with paper towels and set aside to drain and crisp.
2. Keep 1 tablespoon of the fat in the pan and discard the rest. Re-heat the fat over medium-high heat, then add the onions, Ras el Hanout, salt, pepper, and cayenne. Cook, stirring occasionally, until the onions are soft, about 5-7 minutes. Toss in the garlic and stir, cooking until fragrant, about 30 seconds.
3. Add the sweet potatoes, broth, and water to the pot. Bring to a boil, reduce heat to simmer, cover, and cook until the potatoes are tender, about 10-15 minutes.
4. Working in batches and being careful (please be careful, friends!), purée the soup in a food processor or blender until it’s smooth. Return to the pot, taste, and adjust seasonings. Ladle into bowls, then sprinkle with a little bacon and chives. Both the bacon and soup hold up well in the fridge for a few days.

 
Shepherd’s Pie
Ingredients:
3 large potatoes / 4 small ones (red or sweet)
3 tablespoons ghee, divided (or coconut oil)
2-3 heap tablespoons coconut milk
1 ½ teaspoons sea salt, divided
2 tablespoons black pepper, divided
1-pound ground beef (or ground turkey)
1 small onion, finely chopped
1.5 cup of carrots, diced
1.5 cup celery, diced
2 cups mushrooms, sliced
1 tablespoon of compliant tomato paste
2 cloves garlic, minced
½ cup chicken broth or bone broth
4 tablespoons balsamic vinegar
1.5 tablespoons minced fresh thyme
1.5 tablespoons minced fresh rosemary
Instructions:
1. Place the potatoes in a large stockpot and fill with water. Bring to a boil, reduce the heat to medium and simmer for 15 minutes, or until fork tender. Drain well, place in a bowl and add 2 TBS of ghee and coconut milk and mash until smooth. Season generously with salt and pepper and set aside.
2. In a skillet, brown the beef until almost all the pink is gone, about 7 minutes. Drain and set aside. In the same skillet add the remaining 1 TBS of ghee and wait until melted. Add in carrots, onion, and celery. After about 5 minutes, add mushrooms. Cover and cook on medium heat until they become tender, 8 more minutes.
3. Next, stir in the tomato paste and garlic and sauté for another 2 minutes. Pour in the chicken broth, balsamic vinegar, herbs, and more salt and pepper to taste. Simmer until slightly thickened, about 3 minutes. Add back in the ground beef and mix until incorporated.
4. Transfer to an over safe dish – 9 x 13 or pie pan. Pour the meat mixture in and top with the potato mixture, distributing evenly across the top. You can either bake it now (450 degrees for 30 minutes) or you can keep it in the fridge for a couple of days and bake it later.
5. VARIATIONS: If you are a white potato-hater, you could try parsnips or sweet potatoes, adjusting liquid and seasonings as needed.
  

Blueberry Baked Oatmeal
Recipe yields 6 to 8 servings.
Ingredients:
⅔ cup roughly chopped pecans
2 cups old-fashioned oats
2 teaspoons ground cinnamon
1 teaspoon baking powder
¾ teaspoon fine-grain sea salt (or ½ teaspoon regular table salt)
¼ teaspoon ground nutmeg
1 ¾ cups almond milk
⅓ cup maple syrup or honey
2 large eggs or flax eggs
3 tablespoons melted unsalted butter or coconut oil, divided
2 teaspoons vanilla extract
12 ounces or 1 pint fresh or frozen blueberries (or 2 ½ cups of your preferred berry/fruit, chopped into ½” pieces if necessary), divided
2 teaspoons raw sugar (optional)
Optional toppings for serving: plain/vanilla yogurt, additional maple syrup or honey for drizzling, and/or additional fresh fruit
Instructions:
1. Preheat the oven to 375 degrees. Grease a 9-inch square baking dish. Once the oven has finished preheating, pour the nuts onto a rimmed baking sheet. Toast for 4 to 5 minutes, until fragrant.
2. In a medium mixing bowl, combine the oats, toasted nuts, cinnamon, baking powder, salt and nutmeg. Whisk to combine.
3. In a smaller mixing bowl, combine the milk, maple syrup or honey, egg, half of the butter or coconut oil, and vanilla. Whisk until blended. (If you used coconut oil and it solidified in contact with the cold ingredients, briefly microwave the bowl in 30 second increments, just until the coconut oil melts again.)
4. Reserve about ½ cup of the berries for topping the baked oatmeal, then arrange the remaining berries evenly over the bottom of the baking dish (no need to defrost frozen fruit first). Cover the fruit with the dry oat mixture, then drizzle the wet ingredients over the oats. Wiggle the baking dish to make sure the milk moves down through the oats, then gently pat down any dry oats resting on top.
5. Scatter the remaining berries across the top. Sprinkle some raw sugar on top if you’d like some extra sweetness and crunch.
6. Bake for 42 to 45 minutes, until the top is nice and golden. Remove your baked oatmeal from the oven and let it cool for a few minutes. Drizzle the remaining melted butter on the top before serving.
7. I prefer this baked oatmeal served warm, but it is also good at room temperature or chilled (I’ll leave that up to you!). This oatmeal keeps well in the refrigerator, covered, for 4 to 5 days. I simply reheat individual portions in the microwave before serving.

  
Energy Balls
Ingredients:
1 cup oatmeal (old fashioned)
½ cup nut butter of any kind
½ cup honey
½ cup mini chocolate chips
½ cup flaxseed ground
½ cup coconut flakes (unsweetened)
½ teaspoon vanilla
Directions:
1. Mix all the ingredients into a medium sized bowl.
2. Refrigerate the mixed ingredients for 30 minutes.
3. Form into balls and keep refrigerated after serving.

  
Sweet Beet Smoothie Recipe
Cook Time: NA
Prep Time: 5 min
Ingredients:
(Serves 1)
¾ cup almond milk
1 cup chopped beets (cooked, peeled)
1 whole Granny Smith apple (cored, peeled, chopped)
1 teaspoon lemon zest
¼ teaspoon freshly grated nutmeg
1 teaspoon fresh ginger (grated)
1 tablespoon honey
Directions:
1. Combine all ingredients in a blender. Puree until mixture is smooth and creamy. Taste smoothie and if it’s not cold enough, add a few ice cubes and blend again until smooth.
2. Pour into a large glass and serve immediately.

    
Classic Strawberry Smoothie Recipe
Ingredients:
2 cups kale or spinach
1 banana
¾ cup of blueberries
2 cups strawberries
¾ cup water
Ice optional
Directions:
1. Combine all ingredients together and blend. 
  
  
  

 

 

Whole30 During Your Pregnancy

We did the research so that you don’t have to


While conducting research during our own pregnancies, we realized that there simply wasn’t a program for women like us, who believe in whole food nutrition, nurturing self-care, and community connection, while understanding that balance is necessary, and perfection is not. We couldn’t find a single comprehensive resource that didn’t scare us, judge us, or bully us into believing that no matter what we did, we weren’t taking good enough care of ourselves or our babies. So, we created one.

In Healthy Mama, Happy Baby we’ve compiled current research, best practices from doctors and midwives, feedback from our clients, and our own pregnancy experiences to bring you a comprehensive virtual pregnancy handbook designed to help you have a pregnancy that fits your definition of healthy.

No, we don’t expect you to Whole30 throughout your entire pregnancy. Or maybe even during your pregnancy at all.
We do want to help you determine how the basic principles of the Whole30 program can support your healthy, happy pregnancy through every stage. This may mean doing a full Whole30 at some point during your pregnancy, or doing a shorter reset, or following your own food freedom plan without doing a strict reset at all. But the Healthy Mama, Happy Baby program is about so much more than food.