Resource Management: Produce and staples

Despite having done a few Whole30s and having lived on my own for over a dozen years, I am still making rookie mistakes in the kitchen. I regularly allow produce to wilt and go bad, which is a waste of resources. I sat down and came up with a few ideas be a better steward of my resources.

• Only buy what you are going to be using right away in reasonable amounts. If you like variety, find recipes with ingredients you've never tried to introduce new foods.

• Make a grocery list, like the one created from your recipes on plantoeat.org, and only buy what is in your recipes. Don't go shopping when you're tired, hungry, or emotional. If you are using foods which have a short shelf life, plan to go shopping just before making those dishes. 

• Putting a reminder on my phone to remind me to prepare foods which are expiring soon, if I don't have time to go shopping just before.

Conserving my cilantro by creating a mini greenhouse

• When possible I will substitute with ingredients I already have which have the same properties. For example salads and soups can often work with different vegetables. It is important to learn what substitutes well. The internet will has been a good source of information, and experience is the best teacher. 

• Each week I will try to pick recipes with similar ingredients to help me get through the entire vegetable, and to allow for bulk buying. For example I don't often need a whole cabbage for one recipe, or all 5lbs of carrots. 

• During the fall, when many vegetables are sold in bulk for a fraction of the price, I have bought them in bulk and focused on recipes which include that ingredient until the bag is empty. It is important to consider the shelf-life to make sure that you can eat it quickly enough. "Shrimp-kabobs, shrimp creole, shrimp gumbo. Pan fried, deep fried, stir-fried..."

• Plan just enough recipes for the week to avoid waste. I hate leftovers and love variety, so I'm learning to freeze half of a large recipe and to vary my cuisines.

• If I still have random vegetables left at the end of a week, I'll make a salad, soup or stir fry to finish them. I also use up extra produce by eating raw foods alongside my planned recipes.

Random ommlet at the end of a week

After doing multiple Whole30s, I have realized that some things are necessary for making most recipes. Then there are some which are just for preference, and others still which only add variety. Below is a list of things which probably going to be found in over half of your recipes which will help you get started. I will list them in categories and include some thoughts where applicable. Be careful to read ingredients on all labels. If in doubt, double check the list! This is very rudimentary, but for a complete list, use the Whole30 Shopping List (PDF).

Good Cooking Oils:
- EVOO Cold Pressed Extra Virgin Olive Oil (lower temp cooking and dressings)
- coconut oil (high temp cooking)

Healthy seasoning:
- Apple Cider Vinegar

Spices:
- Kosher/Himalayan/Coarse salt
- turmeric
- cumin
- cinnamon

 

Flour of choice due to versatility

- chili or cayenne pepper
- black pepper
- the more the merrier!

Dry Foods:
- almonds and sesame seeds
- Dried Coconut, coconut mana/butter
- Coconut flour

Sauces:
- Whole30 mayonaise (homemade)
- canned or fresh Coconut Milk (watch ingredients!)
- nut butter (pick one favourite)

Preserves:
Olives

First Steps: Finding Recipes

When I began doing Whole30, I found that my temptation to eat out (and probably compromise my Whole30) was highest if I was bored with the meals I was preparing. I would never have survived the Whole30 if it weren't for good recipes and varied foods. I have been craving a Shish Taouk platter (or that warmed up Double-smoked bacon, cheddar and egg breakfast croissant I just prepared for a customer) for about a week - every time I am caught without food at meal time, I've been eating the same thing for a few days, or I'm emotionally raw, or sick and exhausted.

This round I am using plantoeat.com to help me store my recipes, plan my meals, and create my grocery list. In the past I have built boards on Pinterest for each week's worth of meals. I have also used Excel to calculate my macros because I was feeling like I had too much starch and not enough fiber. Buying books or printing off my recipes have also been a part of my journey - but soft copies always make integrating meals easier. 

Plantoeat.com Planner

 
Using this website helps me to have my food prepared for meal time, add delicious varied foods, and to plan ahead for difficult situations and busyness. Finding the recipes to use can take time but the internet, library and friends can be a great source of ideas. Whatever your source, I would suggest finding at least a dozen recipes that help you to enjoy each meal.

You might not be as picky as me, and can survive off eating the same few meals week after week. I envy you. Don't feel like you need to add variety for variety's sake. Just know yourself and your weaknesses. I have 80+ recipes saved to Plan to Eat, and I continue to refine and develop my list. Add me if you're using the website too!

Plantoeat.com Recipes

Having that database, I am able to plan a few week's worth of meals and foresee my groceries and the time needed for preparing new dishes. I definitely have room to improve and refine my planning, but this is a lot better than before. It is so helpful to have it all together and takes away some of the stress. I posted here about how I would manage to prepare a week's worth of meals in just a few hours. When you make everything together, you don't have to clean and prepare your mise en place multiple times. I included foods of many different colours (for vitamins) and different meats (for change) and different cuisines (for flavours).

Beyond the recipes I included in my one week plan, below I have included a few easy recipes which I continue to include in my meal planning. Easy is not always boring, but it helps to cut down on the time you need to invest in eating healthy, which is so helpful.

Let me know what recipes have helped you on your Whole30 journey, I'd love to try some!

Poultry Mains -

Chicken Tagine with Fig and Ginger by Cook Eat Paleo: http://cookeatpaleo.com/mediterranean-paleo-cooking-fig-and-ginger-chicken-tajine/

One Pot Paleo Chicken Curry Stir Fry by Sweet C's Designs: http://sweetcsdesigns.com/one-pot-paleo-chicken-curry-stir-fry/
 

Sweet C's Chicken Curry Stir Fry

30 Minute Clean Thai Turkey Zucchini Meatballs by ifoodreal: http://ifoodreal.com/30-minute-clean-thai-turkey-zucchini-meatballs/

Salads -

Chopped Thai Salad with Coconut Curry Dressing by The Wicked Noodle: http://www.thewickednoodle.com/chopped-thai-salad/

Pesto Chicken Salad by The Nordstrom Cafe: https://www.instagram.com/p/sq3rQXrDEe/

Thai chopped Salad with Lime Ginger Dressing by From Cup to Cup: http://fromcuptocup.blogspot.ca/2014/01/thai-chopped-salad-with-lime-ginger.html

Thai Turkey Meatballs by iFoodReal: http://ifoodreal.com/30-minute-clean-thai-turkey-zucchini-meatballs/ 

South Jordan Beet Salad by Whole Sisters: http://www.whole-sisters.com/#!South-Jordan-Beet-Salad/c1v9p/551cbdbe0cf21933cd2e24e4

Whole Sisters' South Jordan Salad

Beef Mains-

Sukuma Wiki (Kenyan Braised Collard Greens and Ground Beef) by The Domestic Man: http://thedomesticman.com/2013/07/02/sukuma-wiki-kenyan-braised-collard-greens-and-ground-beef/

Simple Skirt Steak with Romesco Sauce by PaleOMG: http://paleomg.com/simple-skirt-steak-with-romesco-sauce/#

The Perfect Burger by Stupid Easy Paleo: http://stupideasypaleo.com/2014/03/27/perfect-burger/

Perfect Burger by Stupid Easy Paleo

Egg Dishes -

Easy Artichoke, Spinach and Herb Frittata by Linda Wagner: http://lindawagner.net/blog/2014/06/easy-artichoke-spinach-herb-frittata/index.html

Chorizo Scotch Eggs by Popular Paleo: http://thehealthyfoodie.com/paleo-chicken-scotch-egg/

Time - Building a week's meal plan

I have found that building a week's Meal Plan can be a big challenge. I often over planned, over bought, and wasted foods. I've also made batches that were bigger than I could eat in a few days, and lost interest. And sometimes recipes flop, and I have to plan another meal.

Some people might just have a knack for planning meals for a week, but I have had to learn along the way. To help someone who is just starting, I wanted to provide a week's Meal Plan which you could follow, or adjust, or just use as a guide.

An example for one week (21 meals):

- Savory Pumpkin Pie (a sort of quiche) - makes 6
- Garlic Lime Chicken Wings (thighs) - makes 3
- Thai chopped Salad with Lime Ginger Dressing - makes 6
- White Fish with Black Sesame Seeds - makes 3
- Roasted cabbage/eggplant make for 6 meals
- Beef Stroganoff -  makes 4-6 meals
- Fresh vegetables to eat raw, fruit, olives, and probiotics
- and leftovers from last weekend, or meals out with friends.

A likely schedule:
On Saturday, I made the marinade for the chicken (about 10 minutes) and put it together with the meat in the fridge over night. Then I cut up:

• Pumpkin Pie onions, garlic and whatever else for a 'quiche'

I sauteed the onions and vegetables for the Pumpkin Pie (about 15 minutes). Then I mixed the rest of the recipe (about 10 minutes) and cooked the Savory Pumpkin Pie (unattended for about 45 minutes). Then I chopped:

• Raw vegetables for sides - carrot sticks, cucumber coins, pepper slivers, tomatoes, avocados, etc
• Thai salad vegetables, and tossed in a bowl
• Mushrooms and carrots for Beef Stroganoff (put aside for later)

I split the Thai salad between 6 containers and opened a can of tuna to split between 3 of the salads. Then I made the dressing (about 10 minutes) with my immersion blender (or a whisk) and put the dressing one the one salad to eat immediately, and left the rest in a container in the fridge.

Once the pie is cooled, I slit it into 6 containers. I would cut up a cucumber, or celery to eat with the pie in the following days.

Then prepare the White Fish according the the recipe (about 20 minutes), and steam some spinach (or any greens) with garlic (about 15 minutes). And enjoy this for dinner.
Once the Beef was finished cooking, I divided it into containers for meals later in the week.

On Sunday I would enjoy the Pumpkin Pie for Meal 1. The Thai Salad with tuna for Meal 2. For Meal 3, I sliced an eggplant or cabbage (enough for about 2 slices for 4 meals), and brushed it with extra virgin olive oil and topped it with my favourite spices (garlic, onion, cumin, and nutritional yeast). I roasted the vegetable on a cookie sheet (for about 30 minutes) and the marinated Chicken (about an hour) in a roasting pan together at 350F.

By day 4 (or one day before meals were low), I would put all of the ingredients in the Crockpot for the Beef Stroganoff and start just before bed, or before leaving for work in the morning. Be careful to time it so that you are home and awake when the time is up. I would add vegetables depending on availability.

I would then enjoy these meals for the week with an occasional meal out, or special event. I often make a stir-fry with any remaining vegetables, eat fruit on he side, and slice raw vegetables to add flavours to my repetitive meals.



I did eat most of these things in the past week and I think that they have good flavours and help me to preserve my precious time whilst prioritizing my health. I hope that this helps give you ideas for your own Whole30 journey!!

Whole 30 - Where to start?

I am always surprised when friends and acquaintances tell me that they've read my blog. I write in a different voice than I speak, and share more personally than I would with an acquaintance. It's not that I am ashamed of what I write, but it lacks the give-and-take of a new friendship and I feel like I need to catch up on what they've read. This weekend, a friend told me that she had read my blog so we took a minute to discuss the content of what she'd read. She tole me that she wanted to take her health more seriously. But she had no idea where to start, and lacked the experience to make up her own recipes.

So this post is a few suggestions for anyone who is considering eating more healthfully or to do a Whole30. She and I agreed that although she's working full-time and studying part-time, we're all busy. There is never a better time than NOW to put your health as a priority.

Let's assume that you don't have more than an hour every night to eat dinner and prepare for tomorrow's lunch and dinner, like my friend. What can you do?

Tips:

1. Batch cooking recipes that you like, and don't require a lot of attention. Slow cookers are really helpful!
2. Pick a day where you can prepare most of the recipes (a weekend!). Try to find the best way to maximize your time, and have your groceries ready.
3. Try to add variety with your meats, flavours, and raw foods on the side.
4. Think of your meals as #1, #2 and #3 to avoid getting into a rut.

Whole30 Guidelines:

• Build your Plate (PDF): palm size of protein, fill the rest of your plate with vegetables (especially leafy greens and fibrous vegetables), 1-2 servings of fruit per day, one or more fat source per meal (olives, avocado, nuts, oils and coconut). Add fermented foods like pickles, sauerkraut and kombucha as you like.
• No cheats, no slips, no excuses. Remember this is a marathon and not a sprint.
• Find a support network of friends and family who can help you make it through. I'd love to help :)

I've read from one blogger that for her first Whole30, she and her husband took it easy and just had roasted chicken breast, steamed vegetables and sliced avocado for all of their meals, for 30 days. I would have gone crazy! But I know people who do it and love it! No fuss :)

For me, if I eat the same thing for dinner 3 times in a row, I start to loose interest and will end up throwing out the wasted food. I have written a post that outlines one week's worth of meals for me - which maximizes my time without loosing variety in my meals. It explains how to prepare all of your meals in just one afternoon so that meals are ready for work through the week. You can find it here.

When I started doing Whole30, it was hard to find recipes which I could enjoy but didn't take hours to prepare. If you would like to find some simple recipes which could help you as you start to compile your own database, you can find some here. I have split them up by categories to help you navigate.

Don't loose heart as you persevere through the challenges towards better health! I am always learning more about myself and nutrition and realize some mistakes I made in my first round, and even just yesterday. This is an important journey, and you're worth it!!