Whole30 (#2) for Immunity

By Steph Farrar

Recently I was diagnosed with a common autoimmune disorder called Hashimoto's, chronic inflammation of the thyroid. I know, I rolled my eyes too when I got the news of antibodies present in my blood, antibodies whose levels are gradually going up. After a follow up blood draw, and the news that selenium intake and mild diet changes didn't affect my levels, I decided to go full elimination (well not full, that's just too crazy for someone with the lower levels I'm experiencing.)

In lieu of jumping on a medical train, I'm adjusting diet and limiting stress (is that possible?) and retesting my blood levels in a few weeks. I've read and been told that eliminating gluten and dairy is a great first step, so I figured why not get rid of booze and sugar while I'm at it? I'm crossing my fingers diet helps reduce the inflammation and I can avoid taking drugs to aid my issue. 

I love being in control, hence a Whole30, or my version of it. 

Egg white scramble with turkey sausage, tomato and fresh basil ~ Heat a tbsp olive oil over medium heat and brown sausage, remove from pan. Add cut tomatoes to hot pan and cook for a minute, return sausage to pan, cover in beaten egg whites (or whole eggs) and scramble for about 1-2 minutes. Top with freshly torn basil.

I'm sharing my previous two weeks of recipes and a shopping guide to successfully complete the first half of your Whole30. I'm currently on Day 17, over halfway!! I'll share more recipes at the end as well. I finished a Whole30 last year and felt nothing short of amazing and 11 pounds lighter upon completion - read here about my first experience. Yes you're going to feel tired, you'll feel bloated, and you'll feel like you climbed Mt. Shasta once you're done. But it'll be worth it. Just don't celebrate with a whole bottle of champagne. Start with a glass! And make sure you slowly reintroduce foods. I'm serious. 

Zoodles with Turkey Bolognese ~ with a spiralizer, spin four zucchini into zoodles to whatever width you prefer, add a nice layer of salt and let them sweat in a colander over the sink while you make the sauce. For the sauce, heat a tbsp of olive oil over medium/high heat and brown your turkey (or chicken or beef). Remove from pan and drain excess fat, if any. Add another glug of olive oil and one finely chopped onion along with 3 cloves chopped garlic, cook for about 3 minutes. Add meat back to pan, along with a 28 oz can hand crushed tomatoes. Add salt and pepper and chopped herbs like basil, thyme, oregano, and parsley to pot and simmer for 30 minutes. Heat another pan with a tbsp olive oil and add zoodles, cook briefly to heat. Top noodles with sauce, fresh basil and crushed red pepper flake.

I'm a huge fan of zucchini, especially since I now get a weekly box of fruits, vegetables, and eggs from Out of the Box Collective. Can't suggest their produce enough for Southern Californians. If you struggle to make it to the Sunday farmer's markets while chasing your two insane kids around the neighborhood, this service is for you. 

Chicken Stir Fry ~ (Substitute coconut aminos for soy sauce, or Tamari for gluten free) recipe here.

Malibu Salad ~ Enjoy a light salad with crunchy Romaine lettuce, fresh tomatoes, cut cucumber and celery, shredded carrots, rotisserie chicken, peaches and Whole30 approved prosciutto. Add some salt pepper and use mustard for dipping! And always avocado if you have one.

Summer is a very busy time for us, as I'm sure it is for most peeps, whether you have kids or not. Either you're having way too much fun at the beach sipping on Rose' and balancing when to visit your therapist or pilates class (jerk) or you're managing four schedules, two adult's jobs, nannys, a social life, laundry and feeding humans. I'm the latter, clearly. And sometimes a plate of grab-and-go goodies does the trick. We get to spend time here and there in Malibu with Sam's parents, so Pearly always spoils us with the freshest of ingredients. And blue and white everything. 

Pretty and pretty easy ~ soft scrambled farmer's market eggs with fresh strawberries and blueberries along with a Califia Farms unsweetened almond milk cappuccino. Breakfast doesn't have to be hard, but can be hearty. Heat olive oil on medium / low heat and slowly scramble eggs until softly formed, don't overcook. Season with salt and pepper. Add avocado for a yummy fat.

Roasted sweet potatoes with over-easy egg and avocado ~ YES, you can have sweet and regular potatoes!!!! Cut sweet potato into cubes and combine with a few glugs of olive oil, salt, pepper and thyme. Roast for 30-40 minutes at 400 degrees (I like them crispy). Top sweet potatoes with over-easy egg and fresh avocado. Season with salt, pepper and red pepper flake.

This kind of detox really doesn't seem like you're missing much. Once you get into the groove, you forget that grains, gluten, a glass of wine, and cheese (the hardest for me) aren't in your system (kind of). You just feel so damn good, and so full, that it doesn't phase you. I swear. And It isn't forever. It's just 30 days. Don't forget that you're being good to yourself today. Also be reminded you will sleep the way your body is meant to... well, long and heavy. And you won't wake up in the middle of the night. Without sugar... I swear it's the enemy... our bodies are free. 

Whole30 Greek Salad ~ In a bowl, combine Romaine (or leafy greens), cut tomato, red pepper, cucumber, black olives, red onion, cooked chicken, avocado and top with slivered almonds. For your dressing, combine, 3 tbsp olive oil with 1.5 tbsp of balsamic oil, a dollop of mustard, salt and pepper and emulsify until combined. Or you can use a store bought balsamic vinaigrette without sugar added like Tessemea's.

When I have an organizing job (yes, I do that too), I always take my lunch with me so I don't have to stop for a break. The hours fly by when you're helping someone purge, and a quick salad is easy to chomp on while reorganizing a pantry. Grab some almonds and an apple and you're good until dinner. 

Take it easy on the nuts. They are NOT a low calorie food. 

Malibu Salad 2 ~ Another Malibu spread. I'm obsessed with pickles and olives. Don't be afraid to use these as your salt. Crisp romaine lettuce, fresh peaches, cut carrots and pickles, served with smashed avocado with lime, salt and pepper. I make little wraps with the ingredients. A Whole30 taco! And I never forget a La Croix. Why didn't I buy stock?

Baked eggs with leeks, mushrooms and thyme ~ Another oldie but goodie. Don't overcook the egg if you like them runny. Top with fresh thyme, salt and pepper. Recipe here. Make sure your hot sauce is sugar-free.

I forget how much I love mushrooms sometimes. They aren't a go-to for me, like tomatoes or cabbage, carrots or even beets. The earthiness works so well with the fatty, runny egg and one of my favorite onion flavors, leeks. And thyme, all the time (dork). 

Cedar planked salmon with cucumber jalapeño salad ~ Soak your cedar plank for as long as possible, at least 6 hours. Heat your grill. Generously salt and pepper both sides of salmon and place on cedar plank, skin side down. Grill for 13-16 minutes, but don't overcook. Salad recipe here. Make brown rice if you're gluten not grain-free. For tomatoes and asparagus, combine 3 tbsp olive oil with three minced cloves of garlic, salt and pepper. Quickly whisk for about 30 seconds. Combine with both asparagus and tomatoes and place on cooking sheet. Roast for 18 minutes on 400 degrees while salmon cooks on the grill.

It seems like a lot of eggs. It is. They're my favorite. Just take a break when you can. No one ever said you can't have salad for breakfast. 

Spinach frittata with turkey bacon and tomatoes ~ This can last you a few meals, by the way. heat oven to 400 degrees. Bring 1 tbsp olive oil to medium heat and add turkey sausage until cooked through. Remove from pan. Add a little more olive oil, add tomatoes and cook for one minute, add spinach and cook until wilted, another minute. Add sausage back to pan and combine. In a bowl, beat 6-9 eggs (depending on how thick you'd like your frittata) with salt and pepper. Add to pan and coat all ingredients evenly. Cook on medium low until egg sets. Place in oven for 18-25 minutes, until egg is set and cooked through. Remove and let cool slightly. Serve with salsa and / or hot sauce and avocado (of course).

I love any combination of frittata as you can grab it from the fridge, heat it up quickly and run out the door with your robe on, hair wet, and no bra. If you want to know what most mornings look like around here, there you go. 

Turkey Chili (with or without white beans) ~ Skip the shredded cheddar, sour cream and corn chips and you're Whole30 compliant. And then cry. Turkey chili recipe here, but leave out the white beans. And cry again.

Let's not forget soups. You can have soup for almost every meal here if you want. The next few weeks I'm going to play around with some new soup ideas. It's been a stretch to go there, since it's been 110 freaking degrees this week. And without a baguette to dip, my heart breaks a little. But this turkey chili is extremely filling and can last a few meals, like the frittata. 

I hope these recipes inspire you to give the Whole30 a try. Or at least give hope that this kind of detox is possible. In the meantime, while you're deciding whether or not to commit, eat that chili with beans and cheese, sour cream and a beer. Do it for me. 

Below is a shopping list to get you started. Beware of Whole30 snacks like nuts, dried fruit, Larabars, and Power Snacks. These calories will creep up on you and aid in bloating. 

See you in two weeks, with a glass of wine. 

2 week Whole30 Shopping List

Proteins:

• 2 dozen organic brown eggs

• 2 lbs. ground turkey / beef / chicken (or combination)

• 1 cooked rotisserie chicken

• 1 lb. turkey sausage

• 1.5 lbs. boneless skinless chicken

• 1.5 lbs. wild salmon

• prosciutto

• 1 lb. sliced deli chicken (no sugar)

Vegetables / Fruits:

• tomatoes

• 4-6 zucchini

• 2 large onions

• head garlic

• head green cabbage

• shredded carrots

• 3 red peppers

• scallions

• 2 sweet potatoes

• spinach

• mushrooms - large cremini or button

• 2 leeks

• romaine lettuce

• 2 cucumbers

• celery

• avocado (at least 3)

• bunch asparagus

• jalapeno

• lemons / limes

• strawberries / blueberries

• 3-4 peaches

• cantaloupe

Spices / Herbs / Pantry

• basil

• cilantro

• thyme

• cedar planks

• coconut aminos

• almond milk

• almonds / variety of nuts

• olives

EAT UP!!!!

And let me know how it's going please. I LOVE COMMENTS!!!!

Whatever Makes You Happy

By Steph Farrar

Nothing about this week's ingredient has a thing to do with the current situation I put myself in. Except that cucumbers make me happy. On anything and with everything. After years of regretfully lacking appreciation for my time and my freedom, the previously mentioned job which took me away from those benefits, has unfortunately ended.

Little Persian Ones

Actually, more like fortunately. More like thank God in heaven all around me. More like "high-five" the universe for giving me the courage to move on. For choosing happiness over failure. For choosing family over my tendency to people-please. I look back without regret, but with remorse for its bitter ending. Perhaps our relationship will mirror the cucumber and jalapeño: when the crisp, cold meets the crunch, heat and is brought to life by a pungent lemon.

Only time will tell.

Let's move on.

Quartered and Seeded.

In the mornings after Vesper has gone to school, when I'm scouring my brain for dinner ideas, cedar planked salmon with cucumber jalapeño salad is generally one of the first cravings to tempt my taste-buds. It's easy, inexpensive and super tasty. The plank should soak for at least 6 hours (even though it only calls for 1 hour) so I generally soak it overnight for a proper "smoke." If you decide at noon, day of, to have salmon that night, you'll be sufficiently soaked. Make sure it's submerged. I like to serve it with brown rice and evenly roasted tomatoes. Every plate needs some color.

Speaking of Color

For the tomatoes, easiest thing in the world... add some olive oil, finely chopped garlic and salt and pepper and whole roast on 400 degrees for about 18 minutes.  I usually add to the oven just as the salmon goes on the grill. Maybe even tent with some foil... splattering will occur.

Place on the plank then on a hot Grill

After the plank has soaked, place the salmon on the plank and generously season both sides with salt and pepper, skin side down. That's it. This is the easiest job you will ever have. No verbal abuse. No demeaning squander. Just wood on a hot grill. Close the lid and cook for about 15-18 minutes.

And please, enjoy your freedom, your choices, your boundaries. And make sure you don't overcook the salmon!

Cedar Plank Salmon with Cucumber and Jalapeño Salad

Ingredients:

• 3 Persian cucumbers, sliced and quartered

• 1 1/2 jalapeños, deseeded and small dice

• 3-4 tbsp. olive oil

• juice of half a lemon

• 1 1/2 lbs salmon

• 1 cedar plank salt and pepper

Directions:

Soak Cedar plank in water for at least 6 hours or overnight.

Heat grill to 400 degrees.

Season both sides of salmon with salt and pepper. Place salmon skin side down on soaked plank. Place plank on grill and cook for 15-18 minutes depending on desired doneness.

Combine cucumber, jalapeño, olive oil, lemon and salt and pepper in bowl. Cover and refrigerate while salmon cooks.

Serve salmon with salad, over brown rice and roasted tomatoes.

Beauty!

Greek Salad with Tomato-Water Vinaigrette

By Sierra French Myerson

Here’s the deal… I was spoiled rotten by a tremendous vacation to Greece this summer.  It was truly life altering for many reasons.  I was blessed enough to get a much needed escape.  I thickened some very cherished friendships.  I developed some sure-thing life-long new relationships.  And, I fell in love with the Grecian way of life.  It really is so transforming to get out of your constant.

I could eat hundreds.

I experienced the archipelago for a week aboard the epic Sir Winston Churchill, a spectacular sailboat.  I told you I was spoiled rotten…truly killed with kindness by the generosity of old friends.

The Majestic Sir Winton Churchill

The color of the Aegean Sea is incomparable.  The landscape of the islands is stunning.  The food is delicious.

Greece is a family style country.  They pass and plate and share.  They take their time.  It’s really a lovely way to appreciate the understated goodness that is Greek food.

Two of my all time favorite things

In fact, one evening (night really…dinner doesn't happen until at least 10 o’clock), we went to a recommended restaurant on the island where we were docked.  My fellow Americans had clearly not taken notice of the family style notion during our previous meals, and preceded to order “entrees” individually.  Our confused waiter left the table and within seconds the chef appeared.  He was bewildered by the number of duplicate requests of main dishes.  Quickly, friends (whom had grown up spending the summers on the island) adjusted the order and set it straight.  Then, slowly, large platters of deliciousness started to be shared around the table.

The fruit of the nectar.

The mid-days while on The Churchill will forever resonate with me.  We would anchor ship at a swim spot.  Jump in the insanely beautiful water.  Dry off in the sun.  Pour a glass of wine.  And, gradually, gather around the large dining table on deck.  Me being me, I would position myself so that I could watch the chef prepare our lunch through the galley’s port hole.  And, then, exquisite dishes of seafood or traditional fare would be served.  Every day was something different and delightful.

After a gorgeous meal.

Not a meal went by without some version of a Greek salad, which for anyone that knows me understands that this is a very good thing.  It embraces two of my favorite things…peak in season tomatoes and cucumbers.  The sweet, salty, tangy, crunchy, briny goodness of this effortless salad just makes me happy.  It’s an ideal companion to any summer meal.

(Foodie Nation, keep your eyes open for Chef Kostas Papacharalampous.  He’s going to be a big deal.)

Greek Salad with Tomato-Water Vinaigrette

What you’ll need:

• 2-3 ripe summer tomatoes

• 2-3 Persian or Japanese cucumbers (or 1/2 an English cucumber)

• 1/4-1/2 green bell pepper

• 1/4 red onion Greek olives

• Good Greek feta cheese

• Oregano (I prefer dried for this recipe, fresh is a little too strong)

• Olive Oil

• Red wine vinegar Sea salt

Directions:

There aren’t too many rules to this recipe.  Really only five suggestions in order to make the salad in the way that the Greeks do it:

Cut the vegetables into big chunks.  This is not a diced salad the way that we see it in deli cases in The States.

Top the salad with 1 or 2 big slices of feta, or several slabs if you’re making this for a crowd, generously sprinkled with oregano.

Serve the salad in a shallow bowl or serving dish.  This is not a tossed salad so there is no need for a bowl here.

Be sure to have a big hunk of crusty bread to sop of the delicious juices that will accumulate.

Always use the freshest vegetables, obviously.

*Oh…treat yourself to a really good bottle of Greek olive oil!  They’re wonderful.

Makes 2 servings. Easily multiplied.

Directions For The Tomato-Water Vinaigrette:

*Inspired by Michael Ruhlman’s Pasta with Tomato-Water

The salad is absolutely satisfying with a splash or two of red wine vinegar, a healthy drizzle of olive oil and a good sprinkle of sea salt.  But, I’m such a junkie for the liquid goodness that pools beneath the veggies that I decided to play around with a quick tomato-water dressing to amplify the salad’s nectar.

Cut up the tomatoes first and season them generously with salt.  Set them aside in a bowl.  Allow them to sit for at least 15 minutes, and up to an hour.  By now, a generous amount of tomato-water should have been drawn out of the tomatoes.  Pour the tomatoes into a strainer over another small bowl.  Add a hefty splash of red wine vinegar to the tomato-water.  Whisk in olive oil.

Pour some of the vinaigrette into the base of the serving dish.  Arrange the vegetables and olives.  Remember, this is a rustic easy dish, don’t over think the presentation.  Pour more vinaigrette over the vegetables.  Place the oregano topped feta cheese on the vegetables.  Generously drizzle with olive oil.  Finish with a bit more sea salt, if desired.

Greek Salad

Patty's Cucumber Gin Cocktail

By Steph Farrar

I have loved Gin for a very long time. I even capitalize the word when I don’t need to. If I’m able to go out for a nice dinner with my husband and perhaps don’t have to wake at dawn the next morning, I will start my night with a Gin martini. Extra dry, basically zero vermouth, and tons and tons of olives. I’m an olive fanatic. It's even possible I drink Gin so I can eat the olives.  No wait, I love Gin. But the olives really help soak up the booze while I’m waiting for an appetizer, hopefully Malpec or Kumomoto oysters.

Dill is so pretty

But enough about me. Let’s talk about you, enjoying Gin, even if you never have before. I can break you. And I will with this drink. 3 ounces of Gin sounds like a lot, I know. Most drinks are four ounces though, and we get a little soda water in there, and veggies and herbs, so whatever. Enjoy your healthy, well-rounded cocktail. Feel good about yourself.

Ice cream scoop muddle

I based this little concoction on a ‘mocktail’ I found in Food and Wine's August 2012 issue. I know cucumber and Gin make sense. And cucumber and dill love each other. So partnering the three seemed like a win. And I was right. I’m going to call this drink “For Patty,” cause she’s a serious Gin lover. And I’m a serious Patty lover.

Agave is best.

You know what I mean. Just drink it. And please eat some oysters if you can.

Dill, Cucumber Gin Cocktail

Ingredients:

• 3 ounces Gin, preferably Hendricks or Plymouth

• 1/3 cup cut cucumbers, plus one disk for garnish

• 2 paper-thin, lengthwise slices of cucumber

• 1 tsp dill finely chopped, plus sprig for garnish

• 3 wedges of lime (and/or lemon), one for garnish

• 1 tbsp agave nectar splash soda water

Directions:

Place cucumber, dill, agave syrup and juice of two lime wedges in a martini shaker and muddle together, breaking down the cucumber and lime. If you have a mortar and pestle that will work as well. I didn’t have a muddle this day, so I found a nice wooden ice cream scoop with a flat end. Worked great.

Line a highball glass with cucumber skin and fill with ice.

Fill shaker 3/4 with ice and add gin. Shake all ingredients well. I like this drink frothy.

Strain cocktail into cucumber lined glass. Fill with soda water.

Garnish glass with lime and cucumber wheel, and a sprig of dill.

Add a straw and enjoy.

Juiced: Almond Milk and Greens

By Steph Farrar

A few months ago, I began to feel toxic. Too much wine, too many verditas shots (thank you Esme and Cayman), not enough sleep. As a temporary single parent, I started to feel a little anxious.  Sam was still away on tour. I’d been cooking for one and a half for two months and finding it creatively challenging.

My best friend, Lola, has been a fan of the Earth Bar in L.A. for a few years actually... juices, vitamin shots, simple organic treats and eats, an overall health-food-store. Juices are called Detox Lemonade, Gimme Greens, Raw Recovery etc., not I Am Beautiful, Hear My Woman Roar, or My Spirit is Special. So I gave it a go. Not too crunchy for me.

Bottles and bottles

A juice cleanse is the most L.A. thing I have ever participated in. I was pretty jazzed to give my liver a snooze, sleep well, back away from the kitchen and test my will power. As a lady who lives to cook, not eating food is nearly unbearable. Especially when on the sixth juice of seven, cooking arugula pesto linguine for Vesper, and not eating it.

So I did it. For three full days. A raw juice cleanse of 1400 wimpy calories. I have never slept or felt better in my life, or even had more energy. I’ve also never been a very good breakfast eater, which I know, is a detriment. But I am generally not hungry in the morning. I don’t like to eat when I’m not hungry, and practically zero percent of any convincing to eat food before 11 am will result in success. Unless... it’s juice.

The only bummer about this cleanse was the amount of plastic bottles I went through... 21 total and three plastic raw soup containers. I kept them all for pictures. And then of course recycled them. I even asked if I could return the bottles for reuse at Earth Bar. “Ah, no.” “Gross” was their implied response.

The dreaded 'Total Greens'

Seven $6-9 juices in addition to early morning delivery, a raw soup and ‘am/pm’ pills... this cleanse was relatively affordable, considering I didn’t eat a thing for three days. There was only one juice that I had to hold my breath to drink, the Total Greens, which basically tasted like I’m assuming the ground must taste.

But I did it... I made it through, lost five pounds and felt amazing. I went to bed early the last night so I could wake up three hours before my toddler to eat real food and drink hot coffee. And yes, I’m still not into breakfast even though that soft boiled egg and soldiers never tasted better.

Now a few months later, I’ve been craving these juices and the way I felt, especially in the morning. The first juice is called Gimme Greens, the second Chlorophyll Boost, the third and most delicious thing ever, Almond Milk flavored with dates and vanilla. My new goal: make them at home. I dragged down the Breville juicer we were given as a wedding gift six years ago and have used once; I found a spot on the crowded counter in our kitchen, storing a few of the gazillion cutting boards I boast.

Soak them overnight

Almond Milk2

Almond Milk4

I haven’t quite mastered the juices, but wow are they filling, energizing and expensive. Two pounds of kale makes like a half ounce of juice. I’ve discovered the key to juicing is more vegetables, less fruit. Otherwise you’re drinking more sugar than necessary, more concentrated fruit than you would ever consume in a day. Use the fruit to sweeten the veggies.

Kale Juice1

Kale Juice2

I have been starting my mornings with Gimme Greens then Almond Milk, in addition to a forced bowl of cereal or yogurt. Be warned, while juices provide a great deal of energy and balance, they are generally high in calories as well. But damn, do I feel good!

Drink juice so you don't look like that guy

Gimme Greens - my Earth Bar version

Ingredients:

• 1 Green Apple

• 1/2 Cucumber

• 2 oz Spinach (optional, but why not)

• 1 Regular Lemon

• 1 bunch Kale (roughly 6 stalks)

 Directions:

If you have a juicer, combine all ingredients, whole, juicing one at a time.

If you don't have have juicer, you can use a blender, and strain any and all solids that form, either through a sieve or cheesecloth.

Almond Milk, with dates and vanilla

Ingredients:

• 1 cup raw almonds

• water for soaking

• 3-4cups water ( I prefer closer to 3, so the milk is fuller-bodied)

• 2 pitted dates, chopped

• 1/2 tsp vanilla salt and pepper (optional)

 Directions:

Soak the almonds in water overnight or for at least 6 hours.

Drain the water from the almonds and discard.

Blend 3-4 cups of water, almonds, dates and vanilla until well blended and almost smooth.

Strain the blended almond mixture using a cheesecloth or other strainer.

You can keep the meaty product left from the almond milk. Makes a yum almond butter with a little added salt.

Homemade raw almond milk will keep well in the refrigerator for three or four days.