Author: foodfamilywine

Roasted Sweet Potatoes and Apples

With cooler weather on the horizon, I am totally craving sweet potatoes and everything that comes with fall.  I really love adding cinnamon to my roasted sweet potatoes and I decided why not add some apples too.  This combo is pretty fantastic and is a great side for any meal.  In fact, I’m thinking it would be a great addition to our Thanksgiving dinner!  Too early to be thinking about Thanksgiving dinner ideas? I mean there is already Christmas stuff at Costco.  Anyone else already thinking about what’s going on the Thanksgiving menu this year?

Anyways, I love simple recipes and this one is pretty simple. I hope you give it a try.  If you do, let me know what you think.

Roasted Sweet Potatoes and Apples
Ingredients:
2 sweet potatoes, chopped into ½ inch cubes
2 apples, peeled and chopped into ½ inch cubes
3 T olive oil, coconut oil, or avocado oil
½ t cinnamon
½ t salt
½ t pepper

Directions:
• Preheat oven to 400 degrees
• Line baking sheet with parchment paper
• Place the chopped sweet potatoes and apples on the parchment paper
• Drizzle with oil, cinnamon, salt and pepper
• Mix the sweet potatoes and apples to get them evenly coated
• Bake for 25-35 minutes until slightly browned around the edges

Whole30, Paleo, Vegan, Gluten Free, Dairy Free, Side Dish

 

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Whole30 Sprouts Shopping Guide

Shopping for your Whole30 food can sometimes be intimidating. Reading labels and looking for non-compliant items takes some getting used to. I do a lot of my shopping at Sprouts, and I  have put together a list of items that are Whole30 compliant to hopefully make your Whole30 a little easier. There are a lot more than what I have posted, but these are some of my favorites.  Many of these items can be found at other stores or online if you don’t have a Sprouts in your area.

Sprouts Shopping List

Drinks:
Let’s start with some compliant drinks. You can find several brands of sparkling water that are unsweetened as well as unsweetened coconut water and tea. There are also a variety of non-dairy milks available. Keep an eye out for added sugars and carrageenan.

 

more drinks
milk
drinks

Condiments:
Mayo, mustards, oils, and dressings
Primal Kitchen has compliant mayonnaise, oils and dressings. They also have ketchup available, which I just recently saw at my local Sprouts. There are several compliant oils; olive oil, coconut oil, avocado oil are my favorites.

Pickles, sauerkraut, salsa and guacamole often have sugar. These don’t.  Please make sure you read your labels.

 

salsa
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mustard

Protein:
There are several varieties of canned fish that are compliant at Sprouts. Tuna, salmon, shrimp, clams, mussels, anchovies. Look for added sugars, wine, and non-compliant oils.

Bacon-one of my favorite foods and something I eat often.  Here are a few compliant options.

Additionally, here are some of my favorite easy meal proteins that are Whole30 compliant.  Safe Catch has single serving tuna and salmon pouches that are also a great protein option.

 

bacon
protein2
canned fish
protein

Sauces:
Sprouts has a variety of sauces that are good and compliant as well. There are far more that what I have pictured. Just keep an eye on added sugars, non-compliant oils and added dairy.

Nut Butters
Peanut Butter is not allowed on Whole30, but these nut butters are all ok. There are more options, but these are some of my favorites.

nut butters
Frozen veggies can be a good time saver. Here are some that are Whole30 compliant. Hash browns and frozen potatoes are hard to find without soybean oil and additives that are not compliant. Here are some riced cauliflower and riced broccoli that are both compliant.

veggies
Dried Fruit and Jerky
These are good to add to meals or if you need on-the-go meals, or if you need a snack between meals. Remember, it is best to avoid snacking between meals, however, if you are truly hungry between meals make sure your snack has at least 2 of the 3 macros. Protein and carbs, Protein and Fat, or Fat and Carbs.

Many store-bought jerkies have added sugar or soy so make sure to read the labels. Dried fruit often has added sugar and/or added sulfites, so again, read your labels.

snacks
dried fruit

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Salsa Verde

I make salsa all summer long.  All of the ingredients are plentiful right now and I have fun creating new salsa variations.  This salsa verde is on my regular rotation. I love it with chorizo and eggs, but it is also my base for chili verde.  You can increase or decrease the spice level by adjusting the amount of jalapenos you use in this recipe.

The key to a good salsa verde in my opinion is getting  a good char on the peppers, onions, and tomatillos. I add the garlic to the roasting tray too, but I keep a close eye on it. You don’t want the garlic to burn, it should just be lightly toasted.

Ingredients:

3 pounds Tomatillos
2 Poblano Peppers
1 Yellow Onions, cut into quarters
1 Jalapeno
4 Garlic cloves
1 bunch of cilantro
1 lime, juiced

Directions:

• Turn oven to broil. Line a baking sheet with foil. Place the tomatillos, poblano, onion and garlic on the lined baking sheet and place them on the top rack of the oven.
• Broil for 3-5 minutes, or until the tops are charred, rotating to brown all sides and broil for another 3-5 minutes.
• Once everything is charred, remove from oven.
• Remove stems and seeds from jalapeno and poblanos
• Add everything to a blender along with the cilantro and 1 tsp salt pepper. Pulse until combined. Add juice from 1 lime.

Whole30, Paleo, Keto, Low Carb, Gluten Free, Dairy Free, Vegan, Vegetarian

IMG_20161107_070345

 

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Whole30 Ranch Dressing

Ranch has been a staple at every family gathering since I can remember.  It took me some time before I decided to make this for my family because the version they are used to comes from a packet and I didn’t know if they would like my cleaned up version.  I was extremely happy when my friends and family actually started asking me to make it and if I would share my recipe.

Ingredients:
1 C avocado oil or light olive oil
1 egg
¼ C almond milk** (leave this out if you want a thicker ranch dip)
1 T red wine vinegar
2 T fresh dill
1 T fresh parsley
½ t granulated onion
½ t ground black pepper
½ t dried mustard
½ t salt
¼ t granulated garlic

Directions:
In measuring cup or mason jar add all ingredients.
With immersion blender place blade at the bottom of the jar.
Turn on high and slowly pull wand up until ranch is fully combined.

If you don’t have an immersion blender, you can use a regular blender. Place all ingredients other than the oil in the blender and turn on low. Slowly drizzle the avocado oil in until creamy and smooth.

**I have also used water or cashew milk in place of almond milk and it is equally as delicious.

Whole30, Paleo, Keto, Gluten Free, Dairy Free, Low Carb, Ranch Dressing

ranch

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Honey Lavender Ice Cream

Usually if I’m going to have a dessert, it’s going to involve chocolate.  This however, may be my new favorite.  It is so refreshing on a hot summer day.  Try this ice cream with grilled peaches and granola(Paleonola for Paleo version), or with blueberries and honey roasted almonds.  Yummmmmy!

Honey Lavender Ice Cream
Created by Kimberly Smith
http://www.foodfamilywine.com

Ingredients:
2 cans of full fat coconut milk
1 T dried lavender
1 whole vanilla bean
¾ C light colored honey
1/8 t salt

Directions:
• In a medium size sauce pan, add coconut milk, dried lavender, whole vanilla bean, honey, and salt.
• Turn heat to medium and stir.
• Heat until the mixture begins to lightly boil.
• Reduce heat to low and simmer for 5 minutes.
• Let mixture cool for 5 minutes, then strain mixture into a bowl.
Cover bowl and place in the refrigerator. Let the ice cream mixture cool for 30 minutes to 1 hour.
• Transfer mixture to an ice cream maker and follow the manufacturer’s instructions.
• Serve immediately or place ice cream in container and place in the freezer.

 

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Bruschetta Chicken

My family loves bruschetta so this Bruschetta Chicken is a no brainer and a crowd pleaser.  A couple of years ago, we had an abundance of cherry tomatoes growing in our yard and we made tomato everything.  Bruschetta on toast, bruschetta on fish, bruschetta on salad, bruschetta on eggs…you get the picture. I don’t think I’ve ever gotten tired of tomatoes, even eating them every day throughout the summer.

My love of tomatoes and fresh produce started as a child when I would go out to the garden with my grandparents to pick whatever was ripe that day. Of course, tomatoes are the best freshly picked on a warm summer day and this recipe reminds me of my childhood and picking fresh tomatoes with my Nonno.

Bruschetta Chicken
Created by Kimberly Smith
http://www.foodfamilywine.com

Ingredients:
3 chicken breasts
Salt and pepper
2 T ghee or oil

1-pint grape tomatoes, quartered
1 shallot, minced
3 cloves garlic, minced
2 T basil, chopped
1 T balsamic vinegar
1 T EVOO
¼ t salt

Directions:
Preheat oven to 350 degrees.

Take the chicken breasts and cut them in half lengthwise. (Alternately, you can put the chicken breast between plastic wrap and pound it to a thickness of about ½ inch, then cut the chicken breast in half).
Sprinkle salt and pepper on both sides of each piece of chicken.

Next, in a medium sized bowl, add tomatoes, shallots, garlic, basil, balsamic vinegar, olive oil and salt.
Stir to combine and set bruschetta aside.

Heat a large skillet over medium high heat, add ghee or oil.
Once oil is hot, place the chicken in the skillet and cook for 2-3 minutes until nicely browned. Make sure the chicken isn’t overcrowded in the skillet. You may need to cook the chicken in 2 batches.
Flip the chicken and cook 1 more minute. (The chicken will not be cooked all the way through at this point).
Remove chicken from the pan and place on a baking sheet.

Spoon bruschetta on top of each chicken breast.
Place baking sheet in oven and cook for 10-15 minutes.

Remove sheet pan from the oven and serve.

Whole30, Paleo, Keto, Low Carb, Gluten Free, Grain Free, Dairy Free, Soy Free

bruscetta chicken

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