Changua (Colombian Milk and Egg Soup) is a typical breakfast in Bogotá, the capital of Colombia where my mom was born. It’s also know to cure hangovers.
In Colombia, Changua is served for breakfast with bread either in the soup or on the side. It’s also known to help with a hangover, so I thought it would be great to share for the New Year just in case you had one champagne too many.
Yesterday we shared why we’re no longer doing New Year New Rear Week. And today’s post is a great example of how our mission and messaging has shifted to the more body neutral and size inclusive. Because while wanting to get fit is AMAZING and we’re in full support of it, it makes sense to examine your reasons for wanting to create change. What’s your true motivation? Does it come from a place of lack — or is your desire to push yourself coming from a place of self care/love/discovery? The difference is huge. Read on for seven of the…
My Whole30-friendlyAll-Purpose Stir-Fry Sauce helps frazzled home cooks get quick, easy, and umami-packed meals on the table! Not sure what dishes you can make with it? The possibilities are endless!
Whenever anyone asks me for my favorite recipe from our second cookbook, Ready or Not!, I always blurt out, “All-Purpose Stir-Fry Sauce!” This fab sauce takes just a couple of minutes to shake together in a mason jar—and once you have some in the fridge, you have no excuse not to make dinner!
If you’re doing a Whole30 or just committing to cooking more often, you can’t go wrong with this indispensable sauce. You really can use it to make everything!
After I published the recipe here, y’all seem to have fallen head over heels for my All-Purpose Stir-Fry Sauce. I love seeing all the creative ways my loyal Nomsters have found to utilize this awesomely versatile flavor booster! Still, over the past year, I’ve received some commonly-asked questions about All-Purpose Stir-Fry Sauce:
What if I’m allergic to orange juice?
No problem! My All-Purpose Stir-Fry Sauce can be made with pineapple juice if you can’t do orange juice. (Shh! Don’t tell anyone, but some of my readers actually prefer it with pineapple juice!)
How do I make this sauce with no fruit juice at all?
You can totally leave it out, but you’ll need to adjust the amount of rice vinegar to balance the flavors. Alternatively, you can sub out the rice vinegar for aged balsamic vinegar to add a bit of sweetness.
Is All-Purpose Stir-Fry Sauce Whole30-friendly?
Yes! Just remember to read your labels carefully for non-compliant ingredients, especially on the fish sauce and rice vinegar.
Do I REALLY have to add fish sauce?
Yes! Fish sauce adds an indescribable deliciousness (a.k.a. umami) to the sauce! (You’ve already listened to my podcast dedicated to umami, right?) Look—if you have a fish allergy, FINE—you can leave out the fish sauce and add more coconut aminos and some salt to compensate, but it won’t taste quite the same, I’m afraid. Alternatively, make this vegetarian fish sauce recipe and use it in place of the fish sauce in this recipe.
How do I thicken the sauce?
You can make an arrowroot slurry by whisking ½ cup All-Purpose Stir-Fry Sauce with 1 to 2 teaspoons of arrowroot powder. The sauce should thicken as soon as you bring it to a simmer. If you like a thicker sauce, add more arrowroot powder.
How long does All-Purpose Stir-Fry Sauce last in the fridge? Can I freeze it?
It’ll last in a tightly sealed container in the fridge for at least a week. And yes, you can definitely freeze the sauce for up to several months. I normally freeze the All-Purpose Stir-Fry Sauce in ice cube molds so I can pop out a cube when I need it.
(The commercially bottled sauce that you purchased at Whole Foods Market is good for at least 6 months in the fridge after it is opened due to the acidity!)
But…how should I use All-Purpose Stir-Fry Sauce?
There are SO! MANY! WAYS! Read on for some of my favorites…
Stir-fries!
My All-Purpose Stir-Fry Sauce is fantastic for stir-fries (duh!). If you follow me on Instagram, you know that stir-fries are one of my go-to weeknight meals ’cause they take no time at all to make. If you’ve never made a stir-fry before, our Ready or Not! cookbook includes a step-by-step recipe for Asparagus Beef, and it doubles as the perfect blueprint for do-it-yourself stir-frying. No cookbook? I recently revised my Spicy Asparagus and Pork Stir-Fry to include directions on how to make it with All-Purpose Stir-Fry Sauce. See? No excuses, people!
What’s fantastic about stir-fries is that you can modify the ingredients to use up whatever’s in the fridge. As long as you vary the veggies and protein, your family won’t even notice that you’re using the same sauce as a flavor base! Got more questions? I have my best stir-fry tips in this post.
Visual learner? Watch this replay of me making a chicken and bok choy stir fry on Facebook Live (recorded on 9/12/18):
But don’t feel like you’re stuck making only stir-fries with this sauce. You can also use it to make Paper-Wrapped Chicken!
Kalbi (Korean BBQ Short Ribs)!
These thinly-sliced, marinated Korean BBQ short ribs (also known as kalbi or galbi) will be the hit of your summer cookouts. Best of all, this tender and flavorful kalbi recipe is paleo, Whole30-friendly, and amazingly simple to throw together!
Want to use it in no-cook recipes? I love using All-Purpose Stir-Fry Sauce as a tangy and savory salad dressing as well. I often whisk All-Purpose Stir-Fry Sauce with some avocado oil (in a 4:1 ratio) to make a quick and easy salad dressing to toss with mixed greens.
It ain’t just for stir-fries and salads, though. If you’ve got some braising cuts in the fridge and want to pop ’em in the Instant Pot or slow cooker, a cup or so of All-Purpose Stir-Fry Sauce makes a fantastic Asian-inspired stewing liquid. Simply season the meat with salt or Magic Mushroom Powder, and add a cup of All-Purpose Stir-Fry to the cooker. Then, program your Instant Pot or slow cooker for the cut of meat you’re using, and presto-change-o: An incredible (and incredibly easy) dinner!
Head over to my Instagram to read the details on how I pressure cooked the stew on the left and the stew on the right in my Instant Pot.
UPDATE: I got so many requests for a step-by-step recipe for my easy peasy Instant Pot stew so I wrote it up!
Have you guys been reflecting back on 2019? via GIPHY Because we have. The past year has been crazy — yet wonderful — here in a number of ways. We traveled, added two more babies to our collective the Fit Bottomed family, and took our anti-diet and size-inclusive message even further with an IGTV and Facebook Live series and a series of posts and resources on how to break free from diet culture. And in all of that, we’ve had the intention to help all of you to continue to — as our tagline says — not hate yourself healthy.…
I hope everyone had a great holiday and I wish you all the happiest and healthiest New Year! What is your “lucky” meal for ringing in the new years? Black-eyed peas, lentils, pork , greens? If so, any of these recipes Black-Eyed Pea Dip (on this weeks plan), Lentil salad,Raw Kale Salad can be paired with your favorite pork dish (or any other meat you prefer!)
WW has changed their plan to now include a Blue, Purple and Green Plan. All the recipes on my blog are updated for the Blue plan. I’ve been updating all my recipes (over 2000) and have completed 2019 with the other two colors, and I am working my way down so please be patient.
Why Should Everyone Meal Plan?
Meal planning is a great way to organize your meals for the week ahead. You also save time and money in the supermarket! And of course, planning ahead helps you stick to your goals!
About The Meal Plan
If you’re new to my meal plans, I’ve been sharing these free, 7-day flexible healthy meal plans (you can see my previous meal plans here) that are meant as a guide, with plenty of wiggle room for you to add more food, coffee, beverages, fruits, snacks, dessert, wine, etc or swap recipes out for meals you prefer, you can search for recipes by course in the index. You should aim for around 1500 calories* per day.
There’s also a precise, organized grocery list that will make grocery shopping so much easier and much less stressful. Save you money and time. You’ll dine out less often, waste less food and you’ll have everything you need on hand to help keep you on track.
Lastly, if you’re on Facebook join my Skinnytaste Facebook Community where everyone’s sharing photos of recipes they are making, you can join here. I’m loving all the ideas everyone’s sharing! If you wish to get on the email list, you can subscribe here so you never miss a meal plan!
Also, if you don’t have the Skinnytaste Meal Planner, now would be a great time to get one to get organized for 2019! There was a print error last year, but it’s perfect now! You can order it here!
THE DETAILS:
Breakfast and lunch Monday-Friday, are designed to serve 1 while dinners and all meals on Saturday and Sunday are designed to serve a family of 4. Some recipes make enough leftovers for two nights or lunch the next day. While we truly believe there is no one size fits all meal plan, we did our best to come up with something that appeals to a wide range of individuals. Everything is Weight Watchers friendly, I included the updated WW Blue SP for your convenience, feel free to swap out any recipes you wish or just use this for inspiration!
The grocery list is comprehensive and includes everything you need to make all meals on the plan. I’ve even included brand recommendations of products I love and use often. Cross check your cabinets because many condiments you’ll notice I use often, so you may already have a lot of them.
And last, but certainly not least, this meal plan is flexible and realistic. There’s plenty of wiggle room for cocktails, healthy snacks, dessert and dinner out. And if necessary, you can move some things around to make it work with your schedule. Please let me know if you’re using these plans, this will help me decide if I should continue sharing them!
*Freeze any leftover you/your family won’t eat. Green salad includes 6 cups romaine, 2 scallions and ½ cup each
tomatoes and carrots.
**This is just a guide, women should aim for around 1500 calories per day. Here’s a helpful calculator to estimate your calorie needs. I’ve left plenty of wiggle room for you to add more food such as coffee, beverages, fruits,
snacks, dessert, wine, etc.
# Double recipe to serve 8, if needed.
Okay, paleo people—who’s planning to kick off the New Year by committing to a January Whole30®?This post is packed with tips and tricks on how to prepare for a successful Whole30!
To some degree, we’re all suffering the aftereffects of falling into a monthlong series of deliciously dangerous food traps. After all that eggnog-guzzling and cookie-chomping, it’s no wonder we’re waking up with some bloating, achiness, splotchy skin, and just a teeeeeny bit of extra padding. I think it’s about time to gear up again and get mindful about the foods we’re putting in our bodies. Wanna join me?
Preparing for #JanuaryWhole30
Once again, starting January 1, I’ll be posting new Whole30-friendly paleo recipes and tips right here on Nom Nom Paleo! Yes, I’ve done versions of this in years past, so if you’re too impatient to wait for this year’s edition, go check out my previous collections of Whole30 support and recipes.
Stick with me this January, and I’ll stuff your brain with all sorts of hacks for surviving a Whole30, and keep you on track as you figure out how different foods affect your health and well-being. In January, you won’t ever be left wondering what to cook or eat next.
Here’s the twist: this year, I’m going to make sure all the January recipes I share with you are CHEAP, FAST, and/or EASY. (I mean, they won’t be as cheap, fast, or easy as, say, picking up a greasy bag of fast food from the local drive-thru, but that would defeat the whole point of a healthy January reset, right?)
And as always, before jumping into a January Whole30, we’re going to do a little prep. Only this time, in keeping with our theme, I’m going to keep our prep as simple as possible. Ready?
What’s a Whole30?
Let’s start with the basics. The Whole30 is a tried-and-true 30-day dietary reset that eliminates all the foods that may keep you from your true superhero potential. Specifically, for a whole month, you commit to cutting out the bad-for-you stuff: the foods that are most commonly problematic, like sugar, dairy, grains, legumes, alcohol, and junk foods—including those made with “healthy” ingredients. Instead, you commit to eating whole, nutrient-dense foods for 30 days. For more information about the Whole30, go check out the program rules over here.
How Does Whole30 Differ From Paleo?
I know what you’re thinking: Isn’t the Whole30 the same as eating paleo? Well, yes…and no. Both ways of eating are similar, in that they’re about prioritizing whole, unprocessed, nutrient-rich, nourishing foods. I pretty much eat according to the Whole30 rules most of the time, which is why the vast majority of the recipes on my Paleo Recipe Index are entirely Whole30-friendly.
But the Whole30 is stricter than regular old paleo. Some people think of Whole30 as paleo without the treats, but the primary distinction is that the Whole30 has specific nonnegotiable rules and guidelines that you must follow for 30 days to complete it successfully. When you’re on a Whole30, certain foods that may be seen as “Paleo-friendly” are out, so don’t even think about making “paleo” Bacon Pancake Sandwiches even if the individual ingredients are technically compliant. Unfortunately, that also means that my super-yummy Paleo Pot Stickers are out until at least February 1st. Good thing you can still make my Potsticker Stir-Fry in January! (See? I got options!)
I know—it can be difficult to stick to specific food rules for 30 days. And yes, depending on what you’ve been eating up ’til now, it may take you a couple of weeks to adjust. But believe me: you will. And you’ll feel great. By Day 30, you’ll feel like a brand new person—and you’ll have a much better understanding of how different foods affect your personal wellness. After the Whole30, you’ll be able to systematically reintroduce foods back into your diet to see how each of them makes you feel, which’ll help you develop your own nutritional blueprint. Remember: you’re a special snowflake (just like everyone else!), so it’s important to learn what foods make you feel like the best version of you.
Prep For Success
Is the Whole30 really hard? For some, yes: Sticking 100% to the Whole30’s program rules for 30 consecutive days can be a struggle. Frankly, for many folks, sticking to ANYTHING for an entire month is super-tough. But listen to Melissa Hartwig, the headmistress of Whole30:
Your only job during the Whole30 is to focus on making good food choices. You don’t need to weigh or measure, you don’t need to count calories, you don’t need to purchase everything organic, grass-fed, pastured, or local. Just figure out how to stick to the Whole30 rules in any setting, around every special circumstance, under any amount of stress… for 30 straight days. Your only job? Eat. Good. Food.
You can do that, right? Besides, it’s a Whole30, not a Whole365 or a WholeForeverAndEverAndEver. It’s just 30 days, and I’ll be helping you along each step of the way!
To be perfectly honest, the biggest challenge you’ll face during a Whole30 is bland, boring food. If you try to tackle a Whole30 by eating nothing but boiled chicken breasts and steamed broccoli, by Week 2, you’ll be waging a full-on assault on a donut shop. That would violate the Whole30’s program rules (not to mention numerous laws), so instead, follow along with me this January, and I’ll keep your palates tickled with dozens of easy, flavor-forward, and super satisfying recipes!
Whole30 Resources
Wanna learn more about the Whole30? Start by devouring everything on the Whole30 website. Craving even more details? Get your hands on a copy of The Whole30—the bestselling tome that lays out the science behind this awesome dietary reset.
In addition, Melissa penned the Whole30 Day by Day, a daily handbook to keep you engaged, motivated, and accountable during your month of mindful eating. And finally, Food Freedom Forever will help you develop a personal dietary template that’ll last you well beyond your Whole30.
Get Inspired!
If you’re starved for inspiration, chin up! It’s your lucky day: I’m a walking, talking Whole30 recipe generator.
While you’re at it, you can subscribe to my free weekly email newsletter to stay up-to-date on new Whole30 and Paleo friendly recipes. I send out a weekly meal planning newsletter and a new missive whenever I post a new recipe on the blog and app!
Lots of Whole30 Inspo on Social Media!
And definitely follow me on Instagram, Facebook, and Pinterest for all sorts of Whole30 goodness in January (and beyond), too! I’ll be sharing Whole30 recipes EVERY day on my social media channels!
And our Webby Award-Winning Nom Nom Paleo iOS app!
If you’ve got an iPhone or iPad, download my two-time Webby Award-winning cookbook app, which contains over 200 (and counting!) step-by-step Whole30-approved recipes! Get the app here!
(Note: If you already own the app but recently updated your device or iOS, the app may act up or show only a few recipes—but there’s an easy solution: Completely delete the app off your device, and re-download it for free from the App Store. If you continue to have any problems, shoot me an email so I can help you troubleshoot, ’cause I want to make sure you can get cooking!)
In my experience, it’s infinitely better to do a Whole30 with others than to go it alone. Get your family, friends, and co-workers to join you on a monthlong challenge of healthy and adventuresome cooking and eating—and you can all help each other through it. You can coach and support your pals through the many ups and occasional downs, and best of all, you’ll never get bored with your food if everyone shares their Whole30 eats. Accountability works wonders!
And if no one in your immediate circle is willing to accompany you on your January Whole30, visit the Whole30 Forum, where you’ll find free support from others who are on the same journey.
Stock your Whole30 pantry!
Let’s start filling your kitchen with healthy food! I gave a talk at Lawrence Livermore National Labs with lots of tips on how to paleo-ize your pantry and fridge, and you can watch me do my thing over here:
Also, click here for my epic post on how to stock your paleo kitchen and pantry like a boss.
Stock your kitchen with tools!
My cookbooks discuss the gadgets and tools I keep in my kitchen to make super-nomtastic grub, but if you want an up-to-date list of my favorite ones, head to my Amazon shopping page. These aren’t arbitrary items I’m recommending— I’ve bought every item on the page myself after reading extensive reviews on trusted sites.
Most importantly: Cook! Trust me: It’s really, really hard to try to do a Whole30 without getting acquainted with your kitchen. The point of doing a Whole30 is to learn about how different foods affect you—and how can you possibly do that if you don’t know exactly what’s going into your mouth? As I said in Ready or Not!:
Knowing how to prep meals from scratch doesn’t just make you a more rounded individual or hearty survivalist—it makes you more mindful of the ingredients you’re putting in your body. By cooking at home, I know exactly what goes into my food. I never have to guess whether my dishes were cooked with ingredients that don’t sit well with me.
Also, before I forget: Do you aspire to be a meal prepping maven? I have four weeks of meal plans and shopping lists in our new cookbook, Ready or Not!
If you want ultimate flexibility and customizability, subscribe to Real Plans—the most amazing meal planning program around! Seriously. It’s the bee’s knees. There are even add-on recipe modules by yours truly, Nom Nom Paleo, as well as the Whole30, too! Check it out here!
Leftover Makeovers FTW!
“Leftovers” is not a dirty word—especially if you know how to transform your extras into exciting new meals (a.k.a. leftover makeovers). My latest cookbook, Ready or Not!, includes a big section on leftover makeovers, so definitely grab a copy and bookmark the “Kinda Ready” chapter. Prefer to simply reheat the awesome dishes you couldn’t finish last night? That works, too, and is a fantastic way to stay sane on your Whole30 without feeling like you’re spending the entire month in the kitchen. So remember: don’t be afraid to make extra!
Okay, enough chit-chat. It’s time to gear up for an awesome January! As I’ve said before, keep your kitchen adventures fun and your taste buds excited, and you’ll cruise through the Whole30. Aren’t you excited to see which foods make you feel amazing?
Ready to go? I’m all about hand-holding, encouragement, and most importantly, PEER PRESSURE—so find a buddy to take the plunge with you, and let’s do this thing!
P.S. Got questions for me or tips for your fellow Whole30 participants? Please post ’em in the comments!
[Originally posted on December 29, 2018. Updated on December 27, 2019.]
When I started working out again after having the twins, I need a workout that was quick, full-body, and was something that I could do in a small space at home, without a lot of equipment. After having a tough pregnancy and a rough delivery, I was pretty much at square one for workouts in regards to my strength and fitness, so I also needed something scalable for how I was feeling with my recovery — not to mention how much (or little) sleep I’d gotten. And, not to brag, but I think I came up with a pretty darn…
Hey, paleo people: do you miss JELL-O style chocolate pudding? This homemade dairy-free chocolate pudding is made with just six ingredients and your whole family will love it!
Shortly after I created my Matcha Pudding recipe, my younger son, Ollie—who does not like matcha nearly as much as his mama—asked if I could make him a chocolate version. He specifically requested a pudding that was similar to the boxed stuff I used to make for him. And one more thing: “It can’t taste too healthy, mom.” Challenge accepted!
Dairy-free JELL-O chocolate pudding
I totally understand where Ollie is coming from. One of my favorite childhood desserts was JELL-O chocolate pudding—a creamy treat that I, a mere middle schooler, could make myself. But long after I became a mom, I started actually paying attention to the ingredients printed on those cardboard cartons, and what I saw made me stop buying this treat. It wasn’t until Ollie made his request that I decided to recreate this dessert. Thankfully, I found that I can make a version with paleo-friendly ingredients stocked in my pantry and have it taste good enough to win my picky son’s approval.
Extra cocoa = Not Coconutty
One of the things Ollie complains about when I make coconut milk-based paleo desserts is that they all taste too much like coconuts. I’ve tested this recipe with almond and cashew milk, but I truly love the creaminess from canned coconut milk (I use the 365 Everyday Value brand full fat canned organic coconut milk) so I needed a way to make the coconut less noticeable.
The solution? Boost the amount of cocoa powder! When I increased the amount of cocoa powder to ⅓ cup, Ollie didn’t even notice the coconut milk when he wolfed it down—he just thought it was nice and chocolatey. You can use natural cocoa powder or Dutch-processed cocoa powder in this recipe—you can’t go wrong with either one!
Whip for creaminess!
As with my gelatin-thickened matcha pudding, you need to use a hand mixer to whip up the chilled chocolate pudding. The key to the ultra-creamy texture is to whip it with a hand mixer or whisk—and to continue whipping until the gelatinous chunks transform into a smooth and creamy chocolate pudding. Remember: if you refrigerate the whipped pudding to eat later, you’ll have to whip it again to achieve the same soft texture.
Time to make homemade dairy-free JELL-O style chocolate pudding!
Serves 4
Ingredients:
1 can (13.5 ounces) full fat coconut milk, divided
All of my favorite kitchen tools and gadgets are listed here.
Method:
Shake the can of coconut milk well, and pour a ¼ cup of it into a measuring cup. Add the gelatin and whisk it into the coconut milk until well incorporated. Set the mixture aside.
Next, heat the remaining coconut milk, cocoa powder, honey, and salt over medium heat, stirring frequently, until these ingredients are well mixed.
Cook the chocolatey mixture until bubbles appear on the edges of the saucepan. Turn off the heat.
Add the reserved gelatin/coconut milk mixture and vanilla extract to the pan. Stir well.
Chill the mixture for 30 minutes uncovered and then covered for an additional 1½ hours or until solid. (Pro tip: You can keep it in the fridge for up to 4 days before serving.)
With a hand mixer or whisk, beat the pudding until it’s nice and fluffy and transforms from a stiff JELL-O-like texture to a thick and smooth pudding.
Divide the pudding into four bowls or cups.
Spoon on a dollop of whipped coconut cream if desired. You can also shave some dark chocolate on top to make it extra!
Looking for more paleo chocolate dessert recipes? Check out these favorites:
Hey, paleo people: do you miss JELL-O style chocolate pudding? This homemade dairy-free chocolate pudding is made with just six ingredients and your whole family will love it!
Shake the can of coconut milk well, and pour a ¼ cup of it into a measuring cup. Add the gelatin and whisk it into the coconut milk until well incorporated. Set the mixture aside.
Next, heat the remaining coconut milk, cocoa powder, honey, and salt over medium heat, stirring frequently, until these ingredients are well mixed. Cook the chocolatey mixture until bubbles appear on the edges of the saucepan. Turn off the heat.
Add the reserved gelatin/coconut milk mixture and vanilla extract to the pan. Stir well.
Chill the mixture for 30 minutes uncovered and then covered for an additional 1½ hours or until solid. (Pro tip: You can keep it in the fridge for up to 4 days before serving.)
With a hand mixer or whisk, beat the pudding until it’s nice and fluffy and transforms from a stiff JELL-O-like texture to a thick and smooth pudding.
Divide the pudding into four bowls or cups. Spoon on a dollop of whipped coconut cream if desired. You can also shave some dark chocolate on top to make it extra!
