Thursday, September 26, 2019

17 Vegetarian Whole30® Recipes

A special thanks to Aimee McNew at Paleohacks.com for today’s Whole30® recipe roundup.

Yup, you can be a vegetarian and still do a Whole30 challenge. Find out how to plan a simple menu with veggie-friendly recipes that include breakfast, lunch, and dinner.

What is Whole30 anyway?

Whole30 is a 30-day challenge that’s similar to the Paleo diet, but with a few more restrictions. It excludes Paleo-friendly sweeteners (like honey and maple syrup), baked goods, alcohol, and most desserts.

Although the Paleo lifestyle incorporates gluten-free desserts, Whole30 believes you should hold off on them for the 30 days. The purpose is to reset how your mind thinks about sweets in the first place, so you no longer get the urges or cravings.

While the challenge is primarily short-term, some people opt to do it for longer periods of time. The benefit of this challenge is to evaluate how your body reacts to a more wholesome, cleaner-eating lifestyle (without inflammatory triggers).

How to Eat Vegetarian on a Whole30 Diet

If you’re thinking about doing a Whole30 Paleo challenge on a vegetarian diet, you’ll want to consider making some minor adjustments.

The first thing is to avoid plant-based sources of protein that you might be used to, like grains, legumes, and dairy. Although they are common staples in the vegetarian world, both Paleo and Whole30 diets exclude them from their food list.

To compensate for the exclusion of meat, it’s important to fill your plate with plenty of veggies, eggs, and (if you’re pescatarian) seafood for protein. If you’re vegan, you’ll want to sub in alternative sources of protein like:

  • Nuts and seeds (like almonds, walnuts, pecans, and pumpkin seeds)
  • Nut butters (like almond butter, cashew butter, and coconut butter)
  • Moderate amounts of fruits (like avocados, peaches, and berries )

Breakfasts

1. Whole30® Breakfast Chia Pudding

This simple and sweet chia pudding will fill you up and prevent pre-lunchtime snacking. Change it up each day by swapping in other favorite fruits.

Recipe: Sunkissed Kitchen | Whole30 Breakfast Chia Pudding

2. Whole30 Vegetarian Power Bowls

This one-pan recipe dresses roasted veggies in a lemon tahini dressing and tops it all with a hard-boiled egg. Prep it the night before for easy assembly in the morning!

Recipe: Well Plated by Erin | Whole30 Vegetarian Power Bowls

3. Easy Spaghetti Squash Apple Fritters

This savory-sweet fritter is crispy, light, and easy to make. Serve them with eggs and a fresh greens side salad to make it a complete meal.

Recipe: Paleo Running Momma | Easy Spaghetti Squash Apple Fritters

4. Healthy Breakfast Egg Muffins

Jumpstart your day with a recipe packed with tons of protein and veggies. Just be sure to leave out the optional cheese so it’s Whole30 compliant.

Recipe: Well Plated by Erin | Healthy Breakfast Egg Muffins

5. Green Smoothie

We can’t get enough of this superfood elixir made with leafy greens, creamy nut butter, and fiber-rich flax seeds.

Recipe: PaleoHacks | Green Smoothie

Lunches

6. 3-Ingredient Cloud Bread

You don’t have to give up bread on a Whole30. This simple and easy recipe requires just three ingredients and bakes up light and fluffy—perfect for sandwiches.

Recipe: PaleoHacks | 3-Ingredient Cloud Bread

7. Easy Instant Pot Pumpkin Soup

This easy, creamy soup is perfect for chilly days—and goes great with a slice of 3-ingredient cloud bread on the side!

Recipe: Tasty Thin | Easy Instant Pot Pumpkin Soup

8. Beet Noodle Arugula Salad

Beets come alive with a zesty blend of lemon, tahini, and pine nuts. Pro tip: you can also add zucchini noodles to add more color and variety.

Recipe: PaleoHacks | Beet Noodle Arugula Salad

9. Whole30 Mediterranean Vegetable Soup

This veggie-rich soup is light enough for summer, but hearty enough for winter. Customize it with whatever veggies you have on-hand!

Recipe: Bites of Wellness | Whole30 Mediterranean Vegetable Soup

10. Thai Coconut Cauliflower Soup

Garlic, red pepper, and lime are the real show stoppers here—so much flavor you won’t even miss the meat.

Recipe: Sweet Lizzy | Thai Coconut Cauliflower Soup

11. Strawberry Avocado Spinach Salad

Toss this light salad together in a few minutes and savor all the sweet and tangy flavors from the balsamic dressing.

Recipe: Feed Them Wisely | Strawberry Avocado Spinach Salad

12. Whole30 Carrot Slaw

Slaw isn’t just a cabbage-only dish! This carrot version provides the perfect backdrop for a simple and filling lunch recipe.

Recipe: Peas and Crayons | Whole30 Carrot Slaw

Dinners

13. Mushroom Risotto with Cauliflower Rice

You can cook up this fragrant, garlic-infused recipe in under 45 minutes. Make it veggie-friendly by subbing out the beef broth with vegetable stock.

Recipe: PaleoHacks | Mushroom Risotto with Cauliflower Rice

14. Whole30 Zoodle Minestrone Soup

This hearty soup features six different veggies and a handful of flavor-packed spices. Make a big pot for dinner and eat leftovers all week.

Recipe: Physical Kitchness | Whole30 Zoodle Minestrone Soup

15. Whole30 Vegan Vegetarian Curry

Cauliflower, broccoli, and eggplant make up the heart of this vegan-friendly recipe. It also features anti-inflammatory ingredients like turmeric and tons of other fiber-rich nutrients.

Recipe: Heart Umami | Whole30 Vegan Vegetarian Curry

16. Cauliflower Rice Tabbouleh

This zesty recipe is a yummy alternative to rice or slaw and is uber easy to prep.

Recipe: Wholesomelicious | Cauliflower Rice Tabbouleh

17. Tomato Mushroom Spaghetti Squash

Spaghetti night doesn’t go away on Whole30—it gets better! This vegetarian dish has all the classic pasta flavor with none of the gluten.

Recipe: What a Girl Eats | Tomato Mushroom Spaghetti Squash

Thanks again to Aimee McNew from Paleohacks.com. Interested in seeing a certain recipe or roundup of a certain category—Whole30, Primal or Primal-keto? Let us know below!

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Cheddar Chile Oat Muffins

This post is sponsored by The Quaker Oats Company

Are you going to any chili cook-offs this fall? Any football parties with spreads of apps? These Cheddar Chile Oat Muffins would be a great addition to any party spread! Bite-sized and easy to make, they pair well with so many fall favorites.

The Ingredients

If cornbread and a mini muffin had a baby, these cuties are what you would get! The recipe calls for oat flour using Quaker’s Old Fashioned Oats plus corn meal as the main ingredients. The flavors include a hint of sweetness from honey, a mild chile flavor (spice level = kid friendly!) and melted cheddar on top. You can also make them with Quaker’s Gluten Free Oats for a gluten-free recipe.

How To Make Oat Flour

I’ve featured oat flour before, and it’s so easy to make if you have a food processor. I actually prefer the slightly sweeter taste to whole wheat flour, so it’s been my baking flour of choice of late. Just add Quaker Old Fashioned Oats to the bowl with the blade inside and whirl around for about a minute.

Cheddar Chile Muffins – Step By Step

Gather your ingredients, including making the oat flour. Preheat the oven to 350 degrees.

Mix the wet and dry ingredients separately.

And then combine them into one bowl, stirring just until combined.

Fold in chiles.

Portion batter into a greased mini muffin tin one tablespoon at a time for 24 mini muffins. (You could also do 12 muffins but baking time might vary slightly.)

Sprinkle a little cheese on each top.

Bake for 15 minutes, until a toothpick comes out clean. Allow to cool for 5 minutes in the muffin tin. (If you try to remove them too soon they will crumble.)

Once slightly cool, use a toothpick to loosen cheese from edges and transfer to a rack to cool completely.

Recipe

Cheddar Chile Oat Muffins

If cornbread and a mini muffin had a baby, these cuties are what you would get! The recipe calls for oat flour using Quaker's Old Fashioned Oats plus corn meal as the main ingredients. The flavors include a hint of sweetness from honey, a mild chile flavor (spice level = kid friendly!) and melted cheddar on top.

  • 1 cup oat flour made from Quaker Old Fashioned Oats (start with a heaping cup of rolled oats to yield a cup of oat flour at 90 grams weight)
  • 1/2 cup yellow corn meal
  • 1 tsp baking powder
  • 1/4 tsp baking soda
  • 1/4 tsp kosher salt
  • 2 large eggs
  • 3 tbsp honey
  • 3 tbsp canola oil
  • 1 can diced green chiles (drained)
  • 1/3 cup shredded cheddar cheese
  1. Preheat oven to 350 degrees.
  2. Grease a mini muffin tin.
  3. Whisk together oats, corn meal, baking powder, baking soda, and salt.
  4. Whisk together eggs, honey and oil.
  5. Pour wet mixture into dry and mix until just combined. Fold in chiles.
  6. Spoon batter with a tablespoon into 24 mini muffins.
  7. Sprinkle with cheese.
  8. Bake for 15 minutes, until a toothpick comes out clean.
  9. Cool for 5 minutes in the tin and then remove (using toothpick to help loosen cheesand cool completely on a wire rack.

Thanks to Quaker Oats for sponsoring this post! 

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Air Fryer Green Beans Recipe (Air Fryer)

These fried green beans are a marvelously simple side dish, “fried” in your air fryer!!

Yes, I said simple. Seriously simple! If you can push the buttons on your air fryer, you can make this… Read more →

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