Caramelized Onion Breakfast Sausages

 

Since doing my first round of Whole30, I’ve made lots of different versions of breakfast sausage and usually with ground pork.  This recipe is by far my favorite!

I changed things up by using ground chicken instead, and adding caramelized onions and fresh sage – game changer!  The onions add a sweetness to the sausage patties and the fresh sage add a brightness to the recipe that my previous attempts was missing.  These are so flavorful and this recipe makes enough for a week’s worth of breakfasts!

Besides being savory and delicious, this sausage recipe is Whole30 compliant!  I love it paired with a breakfast salad or chopped up in an eggless breakfast hash!

 

 

Ingredients:

1 pound of ground chicken

2 small onions, diced

1 teaspoon ghee

1 teaspoon evoo

1 teaspoon balsamic vinegar

1 tablespoon fresh sage, minced

1/2 teaspoon dried thyme

1/4 teaspoon garlic powder

1/4 teaspoon paprika

2 teaspoons salt (separated)

1/2 teaspoon pepper

 

Directions:

We start by caramelizing the onions.  Heat your sauté pan over medium-high heat and add the ghee and olive oil.  Add the onion and spread it out so that all of it is getting cooked evenly. Cook it for ten minutes, stirring occasionally.  After ten minutes add 1/2 teaspoon of salt. Sprinkle in your balsamic vinegar and stir.  I cook them for up to 20 minutes, making sure to stir often so that the small pieces of onion do not char.

Set aside to cool.

For the sausage patties:

Using a medium sized bowl, add all of the remaining ingredients, plus the cooled caramelized onions.  Using your hands, mix everything together so that the onions and herbs are evenly distributed. Form into 12 slider-sized patties.

Heat a pan over medium heat.  You can add a small amount of cooking fat to the pan or your favorite Whole30 compliant cooking spray.  Once the pan is heated add six or seven patties to the pan and cook through – about two minutes per side.  Remove from pan to paper towel-lined plate and cook the next batch.

 

Paleo Chai Poached Pears

Thinking of hosting a New Year’s Day brunch? Want a dish to add a little ‘extra’ to the menu but takes only a few ingredients and even less effort?  These poached pears will do the trick!

 

The first time I had poached pears was on a weekend getaway with my husband.  We were staying at the cutest bed and breakfast in St. Augustine and on our first morning we were served sweet wine poached pears with creme fraiche.  The dish was unexpected and delicious.  We have made them only a couple of times since but now that I’m eating mostly paleo, I wanted to recreate the recipe.

 

Instead of wine, I opted for tea. What is great about chai is that it already has all of the spices and flavor in the blend so there is less measuring and less ingredients!  I added a little honey to make them sweeter, however you can omit it all together to make it Whole30 compliant or add more honey to make them even sweeter.

 

I hope you give these a try at your next get together or for yourself!

 

 

 

INGREDIENTS:

4 cups Water

2 Tablespoons raw honey

2 Chai tea bags (check your ingredients if you want it to be Whole30 compliant)

2 pears pealed, halved and cored (leave the stems on)

1 Can of full fat coconut milk, refrigerated (again check your ingredients)

1/2 teaspoon of vanilla extract (omit for Whole30)

Cinnamon

2 Cinnamon sticks (optional)

 

DIRECTIONS:

Add the water and honey to a medium sized sauce pan and bring it to a boil. When it is done boiling, turn off the heat and add the teabags. Steep for 5 minutes.

Remove the tea bags, add the pear halves and return the tea to a boil. Simmer for 8 minutes or until the pears are fork-tender. Remove from the heat and chill pear halves and about 1/2 cup of the tea mixture in the refrigerator.

While it is chilling, open your can of coconut milk and remove only the coconut cream that has solidified at the top the can and add it to a small, chilled mixing bowl.  Add the vanilla and with a hand mixer, mix until blended, smooth and creamy.

To serve, add two halves to a small bowl with a small amount of the reserved tea. Top with coconut cream and garnish with a sprinkle of cinnamon and the cinnamon stick.

Serves 2 – 4 people.

Curried Butternut Squash Soup

I remember when I first tried butternut squash (in a high school home-ec class).  I couldn’t believe how this vegetable could taste so creamy and rich.  Since then, I’ve tried it in this soup, mashed, in casseroles and even in salads and no matter how I’ve cooked it – butternut squash always feels like a comfort food.

I love how this soup feels so much like fall – the curry spices, the indulgent taste of the squash and the creamy texture are everything that you want in a soup to warm you up when the weather starts to get cooler. The best thing?  This soup is Whole30 compliant and is easily modified into a vegan recipe by switching out two ingredients!

This recipe is a great take-along to a fall potluck or a great starter for your Thanksgiving dinner!

 

Here’s everything you’ll need:

3 lb. butternut squash, cubed

2 tablespoons of extra virgin olive oil

Salt and Pepper

1 small onion, roughly chopped

3 cloves of garlic, diced

3 pieces of compliant bacon, chopped

1 ripe pear, cubed

1 tablespoon curry seasoning

32 oz. of compliant chicken or vegetable broth

1/3 cup of compliant full-fat coconut milk

 

Start by roasting your squash: toss the cubed squash in the EVOO and salt and pepper (to taste).  Spread the pieces around on a lined cookie sheet in a single layer and roast it at 400 degrees for around 35 minutes or until the squash is fork-tender.

While that is cooking begin by crisping your bacon pieces in a soup pot over medium heat.  Once it is cooked, remove the bacon using a slotted spoon but keep the bacon grease in the pot!  Reserve the bacon bits for a garnish. This will be your cooking fat (if you are vegan or don’t want to use the bacon, simply swap it out for 2 tablespoons of EVOO or ghee). Add the onion and garlic to the pot and saute until fragrant.

Then, add the broth to the pot and using your wooden spoon or spatula to scrape off all of the crispy bits from the bottom.  Add the cubed pear and boil until soft. When your butternut squash is fork-tender, remove it from the oven and carefully add it to your broth with the curry seasoning.  Boil all of the ingredients together for at least five minutes.

Turn down the temperature and allow the soup to cool slightly.  Then using an immersion blender, blend the soup until it is smooth and creamy.  Stir in your coconut milk and add salt and pepper to taste.

To serve, ladle a couple of scoops into your bowl or mug and garnish with the bacon bits or if you are vegan, a few pepitas (I used both because I’m crazy like that).

 

 

 

A Wider Lens

Photo by Markus Spiske freeforcommercialuse.net on Pexels.com

 

What do you do when things don’t feel right?  

 

I started this blog a while back to help me keep my Whole30, roller derby and fitness goals in check. But, I haven’t been as faithful to it as I could be and lately, I’ve been thinking about why that is:

 

I’m still keeping a Whole30 lifestyle and I post my meals over at my instagram page. However, a lot of times my meals aren’t really recipes, or my meals are from other bloggers’ recipes.  And I’m okay with that.

 

I blog in my free time.  I’m a working mother of two and finding time to create and test recipes is sometimes hard.  How should I be juggling the demands of being an [out of the home] working mother of two boys, my fitness goals, and my blog, not to mention all of my other interests?

 

Another idea that has been floating around in my head is that so many of the blogs I read are written my 20-somethings or 30-somethings.  Perhaps I’m looking in the wrong places, but I don’t see a lot of lifestyle blogs by over 40, working mothers. (That’s my demographic by the way!)  Instead of trying to fit into a box that is already filled or pretend to be someone I can’t be, I need to write from where I am.

 

I’ve come to the conclusion to change the focus of this blog, or rather widen its lense.  So while I will still post recipes from time to time and I will definitely post more about Whole30, food will not be the primary topic . My interests are varied: besides food and everything Whole30, I love travelling, trying new fitness activities, fashion and experimenting with home decor.  I might just sprinkle in all of those topics.

 

The thing that I love best about my decision to try new things on here is that my blog name doesn’t have to change.  I came up with my blog title based on my love of Whole30 and my roller derby name (Time Bomb Bettie). Now, I will be sharing ALL of my interests and not just one aspect of my life, and therefore you won’t be getting just a part of my but you’ll really be getting The Whole Bettie.

Artichoke and Italian Sausage Quiche

An easy Whole30 compliant breakfast or brunch main made with a hash brown crust!

This is the first quiche I ever made.  

I don’t know why, but for some reason a quiche always seemed too fancy to make at home.

It is something you eat at catered luncheons or at a fancy brunch restaurant on a Sunday.

But let me tell you: it’s easy.  

Seriously, besides adding a crust it is no harder than making your favorite breakfast skillet or scrambled eggs.  

This recipe is great because to make it Whole30 compliant, I’ve replaced the flour crust with one made from hash browns and omitted cheese.

These ingredients are so flavorful, you won’t miss the cheese!  

Try this version with artichokes and italian sausage or change them out for you favorite…just make sure that if you are on a round of Whole30 that you don’t add cheese and check your ingredients!

Ingredients:

For the Crust:

3 cups (frozen) hash browns thawed – just check your ingredients list! Most frozen hash browns have some sort of sugar added to them.

4 Tbl. Ghee melted

½ tsp. Salt

For the filling:

6 large eggs

1 14.1 can of artichoke hearts (drain well)

1 Cup of cooked compliant chicken Italian Sausage

¼ C Coconut milk (full fat)

1 tsp. Salt

¼ tsp. Pepper

Directions:

Preheat the oven to 350 degrees.

To make the crust, mixed your thawed hash browns (it is very important that the hashbrowns are thawed! If not, the ghee will solidify and won’t coat all of the potatoes) with your melted ghee and salt until it is evenly distributed.  Then dump it into a 9” pie plate and press it down to the bottom and up the sides as evenly as possible. Bake just the crust for about 30 minutes.

While your crust is baking, chop your artichoke hearts so that the pieces are small. Get rid of any leaves that seem tough.  Then whisk your eggs, coconut milk, salt and pepper in a medium bowl (around 2 minutes).

When your crust is ready, remove it from the oven and let it cool for a few minutes so that it doesn’t cook your eggs.  Then on top of the crust, add your artichoke and cooked Italian sausage crumbles so that it is evenly distributed over the top of the crust.  Finally pour in your egg mixtures until it fills your crust.

Bake your quiche for 30 minutes (a clean knife inserted when cooked through will come out clean).  I like to let it sit for at least five minutes before serving.

I hope you like this quiche as much as I do!  Not only is it a crowd pleaser but it is a great make-ahead meal to have your breakfasts ready for the week!

Cajun Shrimp and “Grits”

Welcome to my FIRST recipe post!!!

I love cajun food. And shrimp and grits has always been one of my favorite dishes. Shrimp is one of my favorite proteins because it is so light and fresh and when paired with some spice, garlic and butter it is delicious.

BUT…this is a Whole30 recipe so butter is out and so are cheesy grits. However, this dish is bright and full of flavor. Plus, it is easy and quick. Perfect for a weeknight dinner.

Ingredients:

1 pound of peeled and deveined shrimp (tail on for looks)
1/4 cup of melted ghee
2.5 tablespoons of coconut aminos
2.5 tablespoons of fresh lemon juice
2 minced garlic cloves
1 teaspoon of Old Bay seasoning (it’s Whole30 compliant!)
1 teaspoon of Cajun seasoning (Whole30 compliant or make your own)
1-2 teaspoons of Frank’s Red Hot Sauce

4 cups of cauli rice
1/4 cup of unsweetened/unflavored almond milk
2 teaspoons of olive oil
Salt and Pepper to Taste

4 green onions sliced thin.

How to:

For the shrimp, first preheat the oven to 350 degrees. Then, mix the ghee, coconut aminos, lemon juice, garlic, Old Bay, Cajun spices and Frank’s red hot in a small bowl. Toss the shrimp in the mixture and then arrange the shrimp (with all of the sauce) on a cookie sheet lined with parchment paper. Bake at 350 degrees for 15 minutes.

While the shrimp is cooking, sauté the cauli rice in the olive oil and add salt and pepper. Add the almond milk and continue to cook the cauli rice for ten minutes and stir it frequently until the the liquid completely cooks down.

To serve, add a cup of cauli rice to a bowl and top it with shrimp. Make sure to save some of the juices from the pan and pour some over each serving.

Top the dish with green onion.

I hope you enjoy!

Keeping Whole30 While Traveling

Late December approached and two things were on my mind: January Whole30 and my upcoming trip to Washington, D.C. for work.  Doing both at the same time seemed impossible. So I considered putting my fifth round of Whole30 off until after I returned from my trip. But a few things helped me make up my mind to go ahead and start the program on the first of January:

1. The Whole30 community.  If you follow other Whole30ers on Instagram, Facebook or some other social media platform like I do, you know.  I wanted to go day to day with everyone else on my follow list. This community always keeps me informed, inspires me with new ideas and encourages me to keep going.

2.  The realization that the trip would be like any other work week, just not at home. I could do this.

My trip is now over. I did it and stayed on program.  And….it was easy. Here are my tips that helped me be successful:

• Research.  Before I even packed my bag, I went online and googled “Whole30 restaurants in Washington, D.C.”  Here is where our great community was yet another solution.  I found forums with tons of restaurant suggestions. Based on those, I went to a few of the restaurants’ websites and read over menus.  I knew what I was going to order at what restaurants before I even arrived in the city.
• Pack emergency snacks.  Knowing that my trip was coming up, about a week before I went on a grocery trip to get some easy things that would help me stay on track.  My plan was not to just eat these things instead of actual meals, but simply not to go hungry.  I was going to be at a conference where they served lunch and I had a hunch the choices would be sandwiches (I was right) so I needed options.  I brought a couple of Larabars, Epic Bars and nuts with me.  I also planned on stopping by a store on my way into the city from the airport to pick up fruits and snackable vegetables.
• Be that person. It’s okay. When you dine out, do not be afraid to ask questions about how your food is prepared or to ask for substitutions.  I ate breakfast every morning I was there at my hotel because of convenience. I asked what kinds of oils they used and ordered simple foods with simple ingredients like a veggie omelet and home fries. One night I ordered steak that typically came with whipped potatoes.  When I asked, I found out the potatoes had cream in them, so they were a no-no. Instead I asked for the chef to substitute a veggie, but asked that it not be cooked with butter or sugar of any kind.  My meals were delicious and I didn’t feel like I was missing out. Because I wasn’t. Whole30 is delicious.

Traveling and the Whole30 program can coexist.  It just takes a little creativity, a little flexibility and a little planning.

Do you have a plan for when you’re traveling on a round? I’d love to hear other ideas!

18 for 2018

Beware…New Year’s Resolutions ahead.  I know. You’ve probably already read a bunch of blogs already about resolutions:  what other bloggers are putting on their lists or even what you should be putting on yours.  But, just in case you are remotely interested in reading one more list, or even if you are not, here is my shameless list of resolutions.

1. Go somewhere new. I’m not getting any younger.  So even if the new place I visit is because of work, though I hope it’s not, I want to go somewhere I’ve never been before.  I’d love to plan a family cruise so that my boys can experience somewhere new, too.
2. Hang out more with my mother.  I’m not getting any younger and neither is she.  The time is now.  Life is too short not to spend time with the people you love.  Do it now.
3. Exercise at least six days a week.  That might seem like a lot to commit to, but I don’t think so.  For me, exercise means a lot of things: a work out video, derby practice, a ten minute walk, yoga… you get the picture.
4. Write more.  By write more, I mean here on my blog, on social media or more for my job. My goal is to simply be better at it and practice my creativity.
5. Learn to use the DSLR.  It’s embarrassing. We’ve had our camera for, like, ever.  The only way I can use it is the automatic mode. (I’m not even sure if that’s what it’s called.)
6. Upgrade my blog.  Once I’m writing more often here, I’d like to get my own domain and monetize it.
7. Do three rounds of Whole30.  I am committing to three rounds – one each quarter of the year.  This gives me the opportunity to fine tune my food freedom lifestyle with a reset now and then to keep me on track.  Since I did three in 2017, I know it works, it makes me feel great and helps me maintain my weight and energy levels.
8. Read the Bible.  All of it.  I have been saying this every year!  As a Christian, I believe engaging more with the Bible and knowing it helps me improve my relationship with God and with others.  I’m happy to say that I found a great reading plan in the Bible app and so far I’m loving it.
9. Drink more water. I’m using my bullet journal to track how much I drink, because I usually forget.  This is another thing that helps me feel good! When I’m hydrated my skin looks better, my weight is better, my energy is better… you get the picture.
10. Get that tattoo I’ve been wanting. For the last year or so, I’ve been saying I want a new tattoo.
11. Pay off three credit cards.  This is something my husband and I have been working on.  Last year, we paid of several between the two of us and it feels so good!
12. Stay on budget for three months.  In February we are going to try the ol’ envelope system to try to minimize our spending.
13. Make up some new recipes.  I’d like to add some recipes to the blog of foods I eat to stay on track with my food freedom.  When I’m on Whole30, lots of the food I eat are recipes I find from other bloggers, but I’ve also tweaked some of the foods I’ve always made in order to make them compliant.  I need to get the details down on paper!
14. BUY A HOUSE. This one’s a doozy.  We’ve been renting for several years and we are ready to own again.  We have big goals this year, but I know we can do it.
15. Jam more.  This is a roller derby resolution.  I am not confident at all in my jamming ability (a jammer in a roller derby game is the skater who scores the points by getting past all of the blockers on the opposing team).  Because of that, I always turn down the opportunity to jam during a bout and even sometimes at practice.  I am committed to just making myself do it.
16. Read 12 books. That’s one book per month.  I set the bar rather low on this one because I want to be realistic, so I’m hoping I’ll read more.  Recommendations welcome.
17. Go on a family vacation.  Maybe this will be the “somewhere new” maybe it won’t.  I don’t care as long as it happens.
18. Throw more parties.  Parties are fun and I love having friends over.  We don’t do it often enough.  This year, my husband has a big birthday, so that’s one opportunity and I’m also hoping for that housewarming party this year too!

That’s a lot!  If you read my list in its entirety, I thank you!  What are your resolutions?

Reintroduction Recap

It’s been a few days since my Whole30 reintroduction phase was complete. As I mentioned in my first post, this was my fourth round of Whole30, but only the first time I properly completed a reintroduction phase. In case you’re new to Whole30, reintroduction is the period of time after your 30 days on the plan where you eat foods that were taboo on the W30. The purpose for this phase is so that you can figure out what foods that you previously eliminated during your 30 days you may not agree with your body.

During my reintroduction, I learned some things about my body, but had some difficulties, too, which means I’ll have some further “testing” to do.  I kept track of what I ate and how I felt after I ate it in my bullet journal so that it could serve as a reminder. I would definitely recommend journalling your entire Whole30 journal, especially the reintroduction phase.

I did my reintroduction by the book, so day one was legumes.  I had none at breakfast, and I ate a vegan chili (read: tons of beans chili) for lunch. Let’s just say this: I did NOT need to eat legumes at dinner to figure out how legumes affect me.  That night and for the two (Whole30 days) days that followed, I had a stomach ache and gas.  This is also when my 10-day-long headache set in.

Everyday of my reintroduction was affected by this stupid headache.

The next food I introduced was dairy.  I was expecting some congestion because I usually notice having to cough and clear my throat after having dairy.  But I gotta say, I was okay. Except for the headache.

On day 7, I reintroduced non-gluten grains.  I had the same headache, but also had a little bloating and cramping toward the end of the day.  The day after, I also had some of my chronic neck pain come back (it had gone away during my W30), but I could deal with it.

I had the same affects (and yes, the same headache) when I reintroduced gluten grains.  Also, interesting to note: I was looking forward to this day. But after eating my bagel sandwich and then a soup with a  baguette at lunch, I was just “meh” about the bread.

On day 13, I reintroduced alcohol with two glasses of wine. This was also when the headache finally went away.  But, on day 14 it came back, probably because of the wine.

So, I think it is safe to say, that my body is sensitive to grains and hates legumes.  For me, legumes are never worth it. I’m pretty sure my husband will agree. And while, it won’t be on the regular, I can definitely see me treating myself to a slice of pizza once in a while, because FOOD FREEDOM.

Thanksgiving is only a few days away, and I plan on partaking in all of the regular dishes, even if it’s just a bite of each.  However, I won’t be bringing home leftovers and I’ll be leaving the desserts at my mother’s.

I’m so glad I finally did a proper reintroduction, because now I have something to base my food choices on.  It has made me feel more confident of my choices – when I turn something down or decide to have a bite.  I really feel if you don’t do a reintroduction after your Whole30, especially your first round, you are cheating yourself out of all of the benefits that Whole30 and Food Freedom have in store.

 

 

Gift Ideas for your Favorite Whole30er

If you are reading this, then you are probably a “Whole30er” yourself or you are considering trying it out.  Or maybe you found this list because you know people who follow a Whole30 lifestyle and need to finish off, or start, your Christmas shopping.

Here are my favorites:

1. Measuring cups and spoons:  If you know one thing about W30, it’s that there is cooking required!  New measuring cups and spoons are a great gift, because anyone who cooks a lot knows they need more than one set. I hate making a recipe that calls for a wet ingredient and then further down seeing a dry ingredient. It’s always annoying to stop what you are doing and wash and dry your measuring cups or spoons. Plus, who wouldn’t want a set as cute as this one?
2. Instapot:  I keep seeing the Instapot on ALL my favorite Whole30 blogs!  Truth be told, I don’t have one yet, but I’ve watched others use them and read the reviews.  This is definitely going on my personal Christmas list. Do you think my husband reads this?
3. Whole30 Fast & Easy Cookbook: If you already own a Whole30 library, you’ll want to add this cookbook to it.  We are all busy these days, but with W30, we’ve got to cook.  I’m all for recipes that help me get food on the table faster.
4. Sheet Mask:  Sheet masks are all the rage and for good reason.  We could all use something easy and mess-free to pamper ourselves.  Of course, this item seems totally un-Whole30 related, but I don’t think it is.  Following a Whole30 lifestyle is about self care: taking care of our bodies (which includes our skin) and putting ourselves first. Taking 15 minutes to do a sheet mask or maybe 30 minutes to give yourself an at-home facial is a little thing you can do to love yourself.
5. Cast Iron Skillet:  This is going on my list this year after I broke (not sure how you break cast iron, but I did it) the skillet that was passed on to my husband by his grandmother. While a new skillet isn’t the same as one that was used by your grandmother for 50 years, it is a must-have for creating delicious food.  They are ridiculously versatile – use them on the stove top or in the oven – plus they cook everything so evenly and are easy to clean.
6. Glass Food Storage Containers:  Storage containers might not seem like your normal Christmas gift, but would love to receive these!  Food prep is essential for W30 success, and you need quality, easy-to-clean, BPA-free containers to store your lunches you made for the upcoming week.
7. Travel Cup:  I love travel cups! They are great for taking your black coffee or tea on the go and keep it hot (or cold), but with a good lid (like this one), they are great for your kids to use too.

I hope you found this list helpful, but I also want to know what else I missed.  What is on your Christmas list this year?