The Whole30 · the 30-Day Guide to Total Health and Food Freedom by Hartwig, Melissa -- Read -- Imperial Library of Trantor

Index

Dedication Title Page Copyright Page Contents Preface Part 1: Welcome to the Whole30

What Is the Whole30? Our Good Food Standards Foods that Make You Less Healthy The Whole30 Program Rules Getting Started with the Whole30 The Whole30 Timeline Whole30: Reintroduction

Part 2: Everything You Need to Know

You’ve Got Questions, We’ve Got Answers The General Whole30 FAQ Can I Have? (Food) Can I Have? (Drink) Can I Have? (Supplements and Miscellaneous) Your Whole30 Plate Grocery Shopping Dining Out Travel Treats, Food Fixations, and the Scale Medical Conditions Pregnancy and Breastfeeding Kids Vegetarians and Vegans Troubleshooting Your Whole30 Whole30 Reintroduction FAQ

Part 3: Whole30 Kitchen Fundamentals

Essentials for Your Whole30 Kitchen Whole30 Really-Nice-to-Haves Whole30 Cooking Fundamentals

Perfect Boiled Eggs Perfect Fried Eggs Perfect Poached Eggs Perfect Scrambled Eggs Perfect Ground Meat Perfect Burger Perfect Grilled Steak Perfect Pan-Fried Steak Perfect Seared Chicken Breasts Perfect Whole Roasted Chicken Perfect Grilled Shrimp Perfect Oven-Baked Salmon Protein Salad Perfect Sausage Perfect Bacon Perfect Grilled Vegetables Perfect Roasted Vegetables Perfect Sautéed Vegetables Perfect Steamed Vegetables Eggplant Buns Portabella Mushroom Buns Sweet Potato Buns Chicken Bone Broth Beef Bone Broth Coconut Cream Basic Mayonnaise Egg-Free Mayonnaise Compound Butter Clarified Butter Basic Vinaigrette

Part 4: Whole30 Recipes

Shopping Lists Meal Template Travel Guide 7-Day Meal Plan Eggs

Kitchen Sink Scrambled Eggs Southwest Scrambled Eggs Spinach Frittata Diner Breakfast: Eggs, Sausage, and Home Fries Seared Salmon Benedict

Red Meat

Braised Beef Brisket Grilled Steak with Garlic-Shallot Puree and Avocado Chimichurri Beef Kabobs Steak Salad with Cilantro-lime Mayo Stuffed Peppers

Poultry

Chicken Meatballs Melissa’s Chicken Hash Grilled Coconut-curry Chicken Harvest Grilled Chicken Salad Thai Cucumber Cups

Seafood

Mexican Tuna Boats Halibut with Citrus-ginger Glaze Cod with Mushroom and Red Pepper Relish Romesco Garlic Shrimp with Zucchini Noodles Poached Salmon with Cucumber Dill Sauce

Pork

Banger Sausage Patties with Sweet Potato Mash and Caramelized Onions Walnut-Crusted Pork Tenderloin Pulled Pork Carnitas Baby Back Ribs with Tangy Bbq Sauce Pork Chops with Spiced Applesauce

Side Dishes

Balsamic Roasted Sweet Potatoes and Brussels Sprouts Broccoli, Mushrooms, and Yellow Squash with Red Pepper Sauce Butternut Squash Soup Butternut Squash with Kale and Swiss Chard Cauliflower Mash Cauliflower Rice Cold Thai Salad Gazpacho Greek Salad Green Beans with Onions, Mushrooms, and Peppers Green Cabbage Slaw with Lemon Oil Grilled Asparagus with Lemon Zest Pan-Roasted Brussels Sprouts and Squash Ratatouille Roasted Beet, Orange, and Avocado Salad Roasted Root Vegetables in Curry Sauce Roasted Spaghetti Squash Roasted Sweet Potatoes Sautéed Kale with Almonds Sweet Potato Soup

Dressings, Dips, and Sauces

Buffalo Sauce Chimichurri Curry Sauce Guacamole Garlic Aioli Wasabi Mayonnaise Cilantro-Lime Mayonnaise Avocado Mayonnaise Herb Mayonnaise Roasted Red Pepper Mayonnaise Tartar Sauce Hollandaise Pesto Ranch Dressing Roasted Red Pepper Sauce Romesco Sauce Salsa Sunshine Sauce Tangy BBQ Sauce Whole30 Ketchup Tomato Sauce Herb Citrus Vinaigrette Italian Vinaigrette Raspberry Walnut Vinaigrette Balsamic Vinaigrette Asian Vinaigrette Latin Vinaigrette

One Pot Meals

Chicken Cacciatore Chicken Chowder Chicken Primavera Stir-Fry Chicken Classic Chili Roasted Pork Shoulder with Butternut Squash, Kale, and Tomatoes No-Fuss Salmon Cakes Pot Roast Shepherd’s Pie Thai Coconut Soup

Fancypants Meals

Dallas’s Watermelon Salad Pesto Shrimp with Cherry Tomatoes Dry-Rubbed Grilled Steak Grilled Vegetables with Balsamic Glaze Seared Scallops with Ginger-Blueberry Sauce Cabbage, Kale, and Bell Pepper Slaw with Apple Cider Vinaigrette Coconut Cauliflower Rice Lemongrass Chicken Skewers Braised Beef Short Ribs Short Rib–Stuffed Peppers, Sun-Dried Tomatoes, Portabella Mushrooms, and Anchovies Bone-in Leg of Lamb Cauliflower-Broccoli Mash Roasted Beets with Grapefruit-Thyme Vinaigrette Green Beans with Fig Vinaigrette Butternut Squash Puree Sausage, Apple, and Acorn Squash Casserole Creamed Spinach Roasted Turkey with Gravy

Drinks

Lemon Lime Zinger Rosemary Berry Smash Blood Orange Paloma White Tea-a-Sangria

Part 5: In Closing

Whole30 Appendix Resources Acknowledgments Cooking Conversions Index Recipe Index About the Authors