Professional Documents
Culture Documents
Quick + Easy Whole30: Inspired Recipes
Quick + Easy Whole30: Inspired Recipes
whole30
INSPIRED RECIPES
SUNNYSWEETDAYS.COM
master your meal plan!
Hi there! Sometimes the busyness of the workweek can create
unhealthy habits. If you're trying to start a new habit of eating
better-for-you food, you NEED a meal plan. You need the right
tools to help you prep and store your fresh ingredients. You need
new recipes. I've completed two Whole30s, ditched soda, and have
worked on healthier meal ideas every day.
I'm not perfect. I splurge every now and then, and I might have an
on and off relationship with Halotop, but here are a few tried and
true Whole30-inspired recipes to help YOU eat better to reach
your health and wellness goals!
cheers,
krystal
FOLLOW
@SUNNYSWEETDAYS
ON INSTAGRAM FOR
MORE!
SUNNYSWEETDAYS.COM
Balsamic Chicken Drumsticks
Prep time: 10 minutes + time to marinate. Cook time: 50-55
minutes. Serves 4.
Ingredients:
2 lbs. chicken drumsticks ½ t. crushed red pepper flakes
1/2 c. balsamic vinegar 3 cloves fresh garlic, minced
3 T. extra virgin olive oil Salt and pepper, to taste
3 T. coconut aminos 3 green onions, sliced
1/2 c. organic chicken stock
Pat chicken drumsticks dry with a paper towel and place in a
large, sealable plastic bag. Set aside.
In a medium glass or another non-reactive bowl, whisk the
balsamic vinegar, olive oil, coconut aminos, chicken stock, red
pepper flakes, and minced garlic together.
Season with salt and pepper, if desired. Pour one half of the
balsamic marinade over chicken and seal bag tightly.
Turn bag over until chicken is coated. Place bag in refrigerator
for a minimum of 30 minutes to overnight. Reserve remaining
marinade to use later.
When ready to prepare, preheat oven to 400° and line a large
rimmed baking sheet with parchment paper. Remove
drumsticks from plastic bag and arrange on lined baking sheet
in a single layer without overcrowding. Discard remaining
marinade inside bag. Place baking sheet in preheated oven for
30 minutes, then remove chicken from oven and turn each
drumstick. After turning, brush the tops of each drumstick with
remaining marinade and return to oven. Bake for another 20-25
minutes or until the chicken is well done and the outside has
caramelized. Remove from oven and let rest for 5 minutes.
Transfer drumsticks to a serving dish and sprinkle with sliced
green onions before serving.
Dill Lemon Salmon + Herb Salad
Prep time: 10 minutes. Cook time: 10 minutes. Serves: 4.
Ingredients:
1 T. extra virgin olive oil ¼ c. fresh basil leaves,
4 6-oz. salmon filets chopped
Salt and pepper, to taste 1 T. Dijon mustard
3 c. mixed salad greens 2 T. extra-virgin olive oil
1 c. tomatoes, chopped 2 T. apple cider vinegar
1 medium English cucumber, 1 fresh lemon, cut into
chopped wedges
4-5 fresh dill sprigs, roughly For garnish: 1 fresh lemon, cut
chopped into slices 2 sprigs fresh dill
¼ c. fresh mint leaves,
chopped
Preheat the olive oil in a non-stick pan over medium heat.
Season the salmon with some salt and pepper on both sides
and place skin-side down in the hot pan. Sear for 3 - 4 minutes
before carefully flipping the filets. Cook for another 3-4
minutes before removing from heat. In the meantime, combine
the mixed salad greens, tomatoes, cucumber, and fresh herbs
in a large bowl and toss to combine. Set aside. To make the
dressing, whisk the Dijon mustard, olive oil, and apple cider
vinegar in a small glass bowl and season with salt and pepper,
to taste. Pour dressing over the salad and toss to combine. To
serve, season the salmon with a squeeze of fresh lemon juice
and a few dill sprigs. Serve with herb salad and enjoy!
Buffalo Chicken Lettuce Wraps
Prep time: 10 minutes. Cook time: 15 minutes. Serves 4.
Ingredients:
2 T. coconut oil Salt and pepper, to taste
1 green bell pepper, finely ½ c. Frank’s hot sauce
diced 2 green onions, sliced
2 celery stalks, diced To serve: 1 head Bibb or
1½ lbs. rotisserie chicken butter lettuce, leaves
breast, shredded removed, washed and
2 t. onion powder patted dry
1 t. garlic powder
Melt the coconut oil in a large sauté pan over medium heat.
Add the diced pepper and celery, and sauté until tender,
around 5 minutes. Add the chicken, onion powder, and garlic
powder. Stir well and season with salt and pepper, to taste.
Cook for 2-3 minutes, or until the chicken is heated through.
Add the hot sauce and sauté while stirring for another minute
or two, until the sauce is heated through and everything is well
coated. Remove from heat and stir in the sliced green onions.
To serve, fill Bibb lettuce cups with a few tablespoons of the
chicken mixture and enjoy!
Mixed Berry Salad
Prep time: 15 minutes. Cook time: none. Serves: 4.
Ingredients:
¼ c. rice wine vinegar
1/3 c. fresh raspberries, washed
2 t. fresh lemon juice
½ c. extra virgin olive oil
½ t. sea salt
1 head Romaine lettuce, washed, stem removed, and
chopped
1/3 c. fresh mint, chopped
1 c. fresh strawberries, washed, hulled, and sliced
1 c. fresh blackberries, washed
1/3 c. sliced almonds, toasted
Note: Chill salad plates prior to preparing this recipe.
MON
TUE
WED
THU
FRI
SAT
SUN
SUNNYSWEETDAYS.COM