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Plant-Based Whole30

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Sautéed Pearls & Peas

by Reed Dunn

I can’t stress enough the importance of a well-stocked freezer — especially when you’re looking to set yourself up for success during Whole30. This simple, spring side dish has a short ingredient list and calls in some superstars from the depths of your freezer.

Sautéed Pearls & Peas is a 10-minute side dish that can be made in a pinch, as long as you have bags of pearl onions and peas on hand.

sauteedpearlsandpeas

Sautéed Pearls & Peas

I can’t stress enough the importance of a well-stocked freezer — especially when you’re looking to set yourself up for success during Whole30. This simple, spring side dish has a… Print This
Serves: 4 to 6 Cooking Time:
Rating: 5.0/5
( 2 voted )

Ingredients

  • 2 tablespoons ghee (I use @fourthandheart)
  • 1 bag (12-ounce) pearl onions, frozen
  • 1 bag (16-ounce) peas, frozen
  • 3 cloves garlic, grated
  • ½ cup vegetable broth
  • ¾ teaspoon kosher salt
  • ¼ teaspoon black pepper
  • Lemon and fresh dill (optional)

Instructions

In a large skillet with, melt ghee over medium heat. Add in frozen pearl onions and put a lid on the pan for water to release. Sauté onions for 3 minutes to add a bit of brown on one side.

Carefully remove lid and add in grated garlic, ½ cup vegetable broth and frozen peas. Put lid on pan and bring to a slow simmer. Cook for about 4 to 6 minutes, until peas are cooked through.

Season with salt and pepper, taste and serve. Optional: Garnish with zest of lemon and fresh dill. Chopped fresh mint would also work well with this dish.

Notes

For Plant-Based Whole30, substitute ghee with olive oil.

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Kumquat Basil Sparkler

by Reed Dunn

While kumquats are small, they pack plenty of pucker. The sweet, sour and tangy combination of the tiny fruit — they’re barely larger than an olive — makes for a refreshing springtime mocktail when combined with lime juice, fresh basil and sparkling water.

This Whole30-friendly drink is as refreshing as a limeade with the seasonal pop of the familiar orange flavor from kumquats. There’s plenty of natural sweetness in the fruit, and the smell of fresh basil gives plenty of springtime garden party vibes.

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Kumquat Basil Sparkler

While kumquats are small, they pack plenty of pucker. The sweet, sour and tangy combination of the tiny fruit — they’re barely larger than an olive — makes for a… Print This
Serves: 2 Prep Time:
Rating: 5.0/5
( 2 voted )

Ingredients

  • 8 kumquats, cut in half
  • 1 large lime, halved
  • 6-8 basil leaves
  • 10 ounces sparkling water (I used Topo Chico.)
  • Ice
  • Additional Kumquat slices and basil leaves for garnish

Instructions

Add cut kumquats, juice of 1 lime and basil leaves to a cocktail shaker. Muddle until all of the juices are released from the fruit. Gently stir in sparkling water to combine and strain into glasses filled with ice.

Garnish with kumquat slices and fresh basil leaves to serve.

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Spring Pesto & Potato Salad

by Reed Dunn

In all of the years I’ve been developing recipes and creating healthy, Whole30 meals, there are very few times when I include pesto AND potatoes in a recipe. But this one was worth the wait.

Perfect for a weekend brunch or to prep ahead for the week, this Spring Pesto & Potato Salad is a healthy, delicious side dish you’re going to want to save. You can use my Dairy-Free Pesto recipe, or whatever store-bought variation you choose. Just make sure to read the label, if you’re keeping things Whole30 friendly.

This recipe is a cinch to make, and it can go from side dish to main with the addition of some sliced hard-boiled eggs.

pestopotatosalad

Spring Pesto & Potato Salad

In all of the years I’ve been developing recipes and creating healthy, Whole30 meals, there are very few times when I include pesto AND potatoes in a recipe. But this… Print This
Serves: 6-8 Prep Time: Cooking Time:
Rating: 4.4/5
( 9 voted )

Ingredients

  • 1½ pounds fingerling or other small potatoes, cut into ½-inch pieces
  • 
1 cup frozen peas, thawed

  • ⅓ cup red onion, diced

  • 1 lemon
  • 
¾ cup prepared dairy-free basil pesto
  • 
Kosher salt
  • 
Black pepper

  • Toasted pine nuts (optional)
  • 
Fresh basil (optional)

Instructions

Add sliced potatoes to a medium pot and cover with water. Bring to a boil, season water with kosher salt and cook for about 7 to 8 minutes, until potatoes are fork tender. Add in frozen peas and cook for another 3 to 5 minutes, until potatoes are completely cooked.

Drain potatoes and peas and add to a large bowl with diced red onion, pesto and ¾ teaspoon salt and ¼ teaspoon black pepper. Zest lemon into the bowl, and juice half of the lemon into the salad. Stir to combine and garnish with toasted pine nuts and fresh basil, as desired.

Serve at room temperature or chill. Store leftovers in air-tight container, refrigerated, for up to 5 days.

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Plant-Based Whole30VeganVegetarian

Plant-Based “Beef” & Potato Skillet

by Reed Dunn

One-skillet meals and sheet pan dinners are always a hit, and this Plant-Based “Beef” & Potato Skillet is creeping up to the top of my list of personal favorites. It’s ideal for meal prepping ahead of a busy week or pulling together as a go-to for Meatless Monday or any night during a Plant-Based Whole30.

I developed this from on-hand ingredients, and it’s so flexible. You could add whatever additional veggie boost you have on hand and top it with sliced avocado, salsa or whatever toppings you choose. Not doing a Plant-Based Whole30? Scoop some into a warm tortilla for a healthy burrito on the go.

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Plant-Based

One-skillet meals and sheet pan dinners are always a hit, and this Plant-Based “Beef” & Potato Skillet is creeping up to the top of my list of personal favorites. It’s… Print This
Serves: 3 Prep Time: Cooking Time:
Rating: 5.0/5
( 2 voted )

Ingredients

  • 1 package (10 ounce) Abbot’s Butcher Ground “Beef”
  • 2 teaspoons ground cumin
  • 1 teaspoon salt, divided
  • ½ teaspoon black pepper, divided
  • 1 russet potato, diced into ½-inch cubes
  • ½ teaspoon garlic powder
  • ½ red onion, diced
  • 1 red bell pepper, diced
  • 1 poblano pepper, diced
  • 2 cups fresh baby spinach
  • Green onions, sliced (optional)

Instructions

Heat 1 tablespoon olive oil in a large skillet over medium heat. Crumble in Ground “Beef” and season with 2 teaspoons ground cumin and a pinch of salt and pepper. Cook for 8 to 10 minutes, until browned. Remove from pan and set aside.

Add another 1 tablespoon olive oil to the skillet with diced potato, a pinch of salt and pepper and ½ teaspoon garlic powder. Cook on medium heat, flipping potatoes occasionally, for about 15 minutes. Use a slotted spoon to remove potatoes and set aside with “beef” mixture.

Add final tablespoon olive oil to the skillet along with diced onion, bell pepper and poblano. Cook for 5 to 7 minutes, until onions are translucent. Season with last bit of salt and pepper, and add spinach to the pan. Cook until wilted.

Add cooked “beef” and potatoes back to the skillet and heat until warmed through. Serve with sliced green onions (optional) and your favorite Whole30 compatible sauce.

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Portobello Mushroom Fajitas with Spiced Black Beans

by Reed Dunn

Whether you’re looking for an easy weeknight meal or a plant-based fiesta, these Portobello Mushroom Fajitas with a side of Spiced Black Beans are the perfect solution to feed you and your hungry friends and family.

Hearty portobello mushrooms hold up so well and add the meaty bite, while protein-packed black beans round out the plate to complete the meal. This is a great last-minute dinner to turn to if you’re doing a Plant-Based Whole30, or if you’re just looking to cut back on traditionally calorie-heavy Mexican food without sacrificing on flavor.

My easy Taco and Fajita Spice Blend is always on hand in my pantry, so I don’t have to worry about pulling down various spices to season the mushrooms, peppers and onions.

mushroomfajitas

Portobello Mushroom Fajitas with Spiced Black Beans

Whether you’re looking for an easy weeknight meal or a plant-based fiesta, these Portobello Mushroom Fajitas with a side of Spiced Black Beans are the perfect solution to feed you… Print This
Serves: 4 Prep Time: Cooking Time:
Rating: 5.0/5
( 4 voted )

Ingredients

  • For the fajitas:
  • 4 large portobello mushroom caps, cleaned and sliced into ½-inch strips
  • 3 bell peppers, various colors, sliced
  • 1 large red onion, sliced
  • ¼ cup olive oil, divided
  • 3 tablespoons fajita spice mix, divided
  • 1 lime, juiced
  • For the black beans:
  • 1 tablespoon olive oil
  • ½ cup red onion, diced
  • 1 poblano pepper, diced
  • ½ jalapeno, diced with seeds and ribs removed
  • 2 cloves garlic, minced
  • 1 teaspoon kosher salt
  • 1 teaspoon ground cumin
  • ½ teaspoon smoked paprika
  • 1 teaspoon chili powder
  • 1 cup vegetable broth
  • ½ lime

Instructions

Preheat oven to 450 degrees F and line two large baking sheets with foil.

Mix together 3 tablespoons olive oil, 2 tablespoons fajita spice mix and juice of 1 lime in a large bowl. Add sliced mushrooms and toss to coat. Let marinade for 10 to 15 minutes, tossing occasionally.

Once marinated, divide mushrooms between two baking sheets. Add sliced peppers and onions to the marinade bowl with 1 tablespoon olive oil and 1 tablespoon fajita spice. Toss to combine and divide among sheet pans with mushrooms, spreading to a single layer.

Roast for 25 minutes, rotating pans halfway through.

Meanwhile, prepare the black beans by heating 1 tablespoon olive oil in a medium pot. Add Diced red onion, poblano and jalapeno and cook on medium-high heat for about 5 minutes.

Add minced garlic and spices, cooking 1 more minute. Add in black beans and broth, stirring and bringing to a boil. Once boiling, reduce heat to medium and continue cooking until liquid is cooked off, about 15 minutes.

Squeeze juice of ½ lime into beans and serve with Portobello Mushroom Fajitas and Whole30 compatible toppings of your choice – sliced avocado, sliced jalapenos, fresh cilantro and lime wedges.

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Roasted Cauliflower with Butter Beans

by Reed Dunn

Big, beautiful butter beans — they’re my favorite of all legumes. They have a creamy texture and work well as a protein source for vegans and vegetarians. I’ve been known to eat them straight from the can, but here I’ve paired them with oven-roasted cauliflower to create a light, healthy meal.

If you’re planning a Plant-Based Whole30, you’ll definitely want to save this one for future reference. It’s a relatively easy dish and uses beautiful spices to add a rainbow of flavors. Plus, the bright color of the dish is so inviting.

 

RoastedCauliflowerwithButterBeans

Roasted Cauliflower with Butter Beans

Big, beautiful butter beans — they’re my favorite of all legumes. They have a creamy texture and work well as a protein source for vegans and vegetarians. I’ve been known… Print This
Serves: 4 Prep Time: Cooking Time:
Rating: 4.5/5
( 10 voted )

Ingredients

  • 1 large head cauliflower, cut into florets
  • 2 15-ounce cans butter beans, drained and rinsed
  • 2 medium shallots, peeled and sliced
  • 2 to 3 garlic cloves, minced
  • ¼ cup, plus 2 tablespoons olive oil
  • ½ cup vegetable stock
  • 1 teaspoon turmeric
  • 1 teaspoon ground cumin
  • ½ teaspoon garlic powder
  • 1½ teaspoons kosher salt
  • ½ teaspoon black pepper
  • ¼ teaspoon red pepper flakes
  • 1 small lemon
  • ¼ cup fresh basil leaves

Instructions

Preheat oven to 400 degrees F. Line a large baking sheet with foil.

In a large bowl, add ¼ cup olive oil, turmeric, ground cumin, garlic powder, 1 teaspoon kosher salt and black pepper. Stir together to combine. Add florets to the bowl with oil mix. Stir to evenly coat. Pour onto prepared baking sheet and roast for 25 to 30 minutes, flipping halfway through.

Meanwhile, heat a large skillet over medium heat. Once heated, add 2 tablespoons olive oil to warm. Add sliced shallots and cook for 3 to 5 minutes, until soft. Add minced garlic and cook for another minute.

Pour ½ cup vegetable stock into the pan and bring to a simmer. Once simmering, season with ½ teaspoon kosher salt and red pepper flakes. Add drained and rinsed butter beans and continue to simmer until cauliflower is ready.

On a large platter, layer roasted cauliflower and butter beans. Zest, then juice, a small lemon over the top of the dish. Cut basil leaves into ribbons and sprinkle on top. Serve.

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“Beef” Stuffed Cabbage Rolls

by Reed Dunn

This dish is the quintessential reminder of grandma’s house — one filled with Midwest comfort foods — and it’s completely Plant-Based Whole30 compatible. When the new plant-based program was announced earlier this month, I immediately went to work imagining (and reworking) recipes that would add deliciousness to the program.

These “Beef” Stuffed Cabbage Rolls are completely compatible and feature Abbot’s Butcher Plant-Based Ground “Beef”. Abbot’s is the latest brand to be added to the Whole30 Approved list of products, and it delivers on texture and flavor in a big way! You’ll definitely want to save this recipe for your first Plant-Based Whole30 or anytime you’re in need of a warm hug on a plate.

VeganCabbageRolls scaled
This dish is the quintessential reminder of grandma’s house — one filled with Midwest comfort foods — and it’s completely Plant-Based Whole30 compatible. When the new plant-based program was announced… Print This
Serves: 3-4 Prep Time: Cooking Time:
Rating: 5.0/5
( 2 voted )

Ingredients

  • 1 large head of cabbage
  • 1 10-ounce package Abbot's Butcher Plant-Based Ground “Beef”
  • 1 medium onion, diced
  • 3 cloves garlic, minced
  • 1½ cups riced cauliflower
  • 1 15-ounce can tomato sauce, divided
  • 1 14.5-ounce can diced tomatoes
  • 1 tablespoon dried parsley flakes
  • 2 teaspoons dried dill
  • 2 teaspoons kosher salt
  • 1½ teaspoons black pepper
  • 2 tablespoons olive oil
  • ¼ cup water

Instructions

Bring a large pot of water to a boil. While water is boiling, cut out the core of the cabbage, keeping the head whole.

Once water is boiling, carefully submerge the head of cabbage, cut side down, into the water, add lid and steam for about 12 minutes. Carefully drain cabbage in a colander and set aside to cool.

Meanwhile, heat olive oil in a large skillet. Add diced onion and cook over medium-high heat for 5-7 minutes, until translucent. Add minced garlic and cook for 1 minute.

Add Abbot’s Butcher Plant-Based Ground “Beef”, 1 tablespoon parsley flakes, 1 teaspoon dried dill and 1 teaspoon teaspoon black pepper. Cook for 8 to 10 minutes. Stir in riced cauliflower and cook until just heated. Stir in half of the tomato sauce and remove from heat.

Once cabbage leaves have cooled, cut out thickest vein from each leaf and lay them flat, with inner side facing up.

Add about ⅓ cup of filling to the center of each leaf. Roll from the bottom up, similar to a burrito or egg roll, ensuring the filling is tucked inside. Repeat until you have used all of the filling or used all of the separated leaves.

Rough chop the rest of the cooked cabbage and layer in the bottom of a Dutch oven or large skillet with lid. Place stuffed cabbage rolls, seam side down, on top in a single layer.

Add the rest of the tomato sauce, diced tomato with juices and ¼ cup water to a small bowl with 1 teaspoon kosher salt, ½ teaspoon black pepper and 1 teaspoon dried dill. Stir and pout over the cabbage rolls. Cover with a lid and return to stovetop over high heat, bringing to a boil.

Once boiling, reduce heat to low to simmer and continue to cook/steam the rolls for 25 minutes, until filling is well heated and cabbage rolls are easily cut with a fork. Serve.

Notes

Leftovers store well in an air-tight container, making for the perfect make-ahead meal! Just bring them down to room temperature and store for up to 4 days.

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Shirazi Salad

by Reed Dunn

Even though Labor Day is over — go ahead and pack up your white shoes and pants — it’s not quite the end of summer flavors. I love a good cucumber, tomato and onion salad, and this Shirazi Salad is an even more delicious version of the garden-fresh dish I grew up loving so much.

Shirazi is an Iranian salad, and the flavors are filled with brightness. Fresh herbs, plus the zest and juice of a couple of limes, add that summer freshness that can keep the season going through September … or as long as you can find delicious tomatoes.

Serve this as a starter salad, with some shrimp skewers or even alongside a fresh tuna or egg salad to make a Whole30 lunch or dinner that’s patio perfection.

ShiraziSalad

Shirazi Salad

Even though Labor Day is over — go ahead and pack up your white shoes and pants — it’s not quite the end of summer flavors. I love a good… Print This
Serves: 6 Prep Time:
Rating: 5.0/5
( 2 voted )

Ingredients

  • 1 English cucumber, diced
  • 4 roma tomatoes, diced
  • 1 green bell pepper, diced
  • ½ red onion, diced
  • ½ cup fresh mint, chopped
  • ½ cup fresh parsley, chopped
  • ¼ cup fresh dill, chopped
  • 2 limes, zested and juiced
  • 3 tablespoons olive oil
  • Salt and pepper to taste

Instructions

Add all of the diced vegetables into a large bowl and stir to combine. Fold in fresh herbs, zest and juice of the limes and stir.

Drizzle in olive oil to lightly dress. Add salt and pepper to taste, and serve.

This salad can easily be made ahead, as the flavors come together once it’s chilled for an hour or two.

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Chive Blossom-Infused Grilled Turnips

by Reed Dunn

At first glance, these look like perfectly grilled potato rounds. But they’re a surprisingly sweeter grilled vegetable — white turnips. The sweetness from thick-sliced and grilled turnips takes away the bitterness from eating these roots raw. Brushing them with some Chive Blossom-Infused Olive Oil, made using just the purple flowers from the top of fresh-picked spring chives, adds an extra layer of onion sweetness.

Next time you’re at the store or farmers market, don’t overlook the turnips — or the beautiful bouquet of chives with vibrant purple flowers still intact. Turnips are a great alternative to potatoes, as they’re naturally low-fat and still filled with fiber and tons of essential vitamins.

I made the infused oil using my LEVO II machine, which was gifted to me in exchange for developing this and other recipes.

IMG 1707 scaled

Chive Blossom-Infused Grilled Turnips

At first glance, these look like perfectly grilled potato rounds. But they’re a surprisingly sweeter grilled vegetable — white turnips. The sweetness from thick-sliced and grilled turnips takes away the… Print This
Serves: 4 Prep Time: Cooking Time:
Rating: 5.0/5
( 2 voted )

Ingredients

  • 4 to 5 large turnips
  • ¼ cup, plus 2 tablespoons, chive blossom-infused olive oil
  • 1 teaspoon kosher salt
  • ½ teaspoon cracked black pepper
  • 2 tablespoons fresh chives, chopped (optional for serving)
  • 6 to 8 chive blossoms
  • 1 cup (8 ounces) light olive oil

Instructions

Heat outdoor grill to 425 degrees F.

Scrub turnips clean of any dirt or debris, and slice into ½-inch thick rounds. Layer onto a large tray or sheet pan.

Brush chive blossom-infused olive oil onto the top side of the cut turnips and season with a sprinkling of salt and cracked black pepper.

Flip turnips, brush other side with oil, and season with remaining salt and cracked black pepper.

Place turnips directly onto the grates of your pre-heated grill and let cook for about 5 to 7 minutes without touching. Carefully turn with a grill-safe spatula or tongs, and grill the other side for about 5 minutes, or until fully cooked through.

Place on a serving platter, drizzle with about 2 tablespoons more chive blossom-infused olive oil and sprinkle with chopped chives to serve.

To make Chive Blossom-Infused Olive Oil:
Stuff chive blossoms — the purple flower from the top of fresh chives* — into the LEVO pod and secure the lid. Place pod in the LEVO machine, and pour light olive oil into the chamber, ensuring chive blossoms are fully covered.

Set temperature to 170 degrees F for 1 hour and 45 minutes.

*Alternatively, you can use fresh chives and reduce the infusion time to 45 minutes.

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Grilled Cabbage with Arugula Pesto

by Reed Dunn

Move over, coleslaw! This Grilled Cabbage with Arugula Pesto will elevate your side dish game for barbecues and springtime cookouts.

You can make the pesto ahead of time and add sliced cabbage rounds to the grill when you’re ready to eat – maybe next to a nice filet of salmon or the protein of your choice. It’s naturally vegan and Whole30 friendly, so be sure to save this one to inspire your food freedom journey.

grilledcabbage arugulapesto

Grilled Cabbage with Arugula Pesto

Move over, coleslaw! This Grilled Cabbage with Arugula Pesto will elevate your side dish game for barbecues and springtime cookouts. You can make the pesto ahead of time and add… Print This
Serves: 6 Prep Time: Cooking Time:
Rating: 5.0/5
( 3 voted )

Ingredients

  • 5 ounces baby arugula
  • ⅓ cup walnuts
  • 2 cloves garlic, peeled
  • 1 lemon
  • Kosher salt
  • Cracked black pepper
  • ½ cup olive oil, plus more for brushing
  • 1 large head green cabbage
  • 1 large head red cabbage

Instructions

Heat grill to about 450 degrees F.

Meanwhile, make pesto: Add baby arugula to the bowl of a food processor and pulse about 20 seconds, until leaves are broken down. Stop to scrape down sides, as needed.

Add walnuts, peeled garlic cloves and zest and juice of 1 lemon into the bowl. Pulse for another 10 to 15 seconds.

Add in ½ teaspoon kosher salt and ¼ teaspoon cracked black pepper. With the lid secured, turn the food processor on low and slowly drizzle in ½ cup olive oil.

Taste and adjust salt and pepper, as needed. Set aside.

Peel off outer layers of cabbage and slice into ½-inch rounds. Place on a large baking sheet and brush cut sides with olive oil, and season with salt and pepper.

Carefully place cabbage rounds onto preheated grill and cook for 5 minutes per side. Add grilled cabbage rounds to a serving platter and smear a large spoonful of Arugula Pesto onto each round.

Serve alongside the protein of your choice. Store leftover pesto in a jar with air-tight lid for up to a week in the refrigerator.

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