MASTER RECIPE — QUICK SOUPS
1-2 Tbsp cooking fat, per person · ? medium onion, finely diced · ? tsp seasoning, per person (see chart) · protein portion (cooked), per person · 2-3 cups cooked vegetables, per person · 2 cups Bone Broth, per person
Heat fat in a large soup pot until shimmering. Add onion and sauté until tender and translucent, about 5-7 minutes. Add seasoning and stir to coat with fat. Add protein and vegetables, tossing to coat with onions and fat. Add stock, bring to a boil, and partly cover for 5-7 minutes, until flavors meld and soup is piping hot.
Use these themes to add flavor and personality to the basic soup recipe—or just sip on the broth throughout your day to add extra vitamins, minerals, and gut-healing micronutrients to your diet.
SOUP RECIPES NOTES
Classic Chicken: paprika · chicken · diced sweet potato or butternut squash · carrots · celery · chicken broth Top with a drizzle of extra-virgin olive oil and a sprinkle of minced fresh parsley
Classic Beef: paprika · ground or cubed beef · diced sweet potato or butternut squash · carrots · beef broth Top with a drizzle of extra-virgin olive oil and a sprinkle of minced fresh parsley.
Beef Taco: chili powder · ground beef · bell peppers · zucchini · beef broth Top with diced avocado, minced cilantro, diced red onion, and a squeeze of lime juice.
Faux Pho: coconut aminos · dried ginger · cinnamon · pork/chicken/beef/lamb/shrimp · green beans · red bell pepper · beef broth Top with sliced scallions, fresh basil leaves, and a squeeze of lime juice.
Creamy Thai: curry powder · chicken/shrimp · green beans · red bell peppers · mango · chicken broth plus ? cup coconut milk per person Top with minced fresh cilantro or basil leaves and a squeeze of lime juice.
Ginger Spinach: dried ginger · chicken · spinach · scallions · chicken broth Top with a squeeze of fresh lemon juice, black pepper, and a few toasted sesame seeds.
FINISHING TOUCHES: SAUCES, SEASONINGS, AND DRESSINGS
A luscious drizzle of something creamy, fatty, spicy—or all three!—can add extra flavor and satisfaction to simple ingredients and still be healthy. Many of these recipes are equally at home on a meat-and-vegetables sauté or a crisp, fresh salad.
OLIVE OIL MAYO
Perfect for tuna, seafood, and egg salad—and the basis for creamy dressing for tossed salads; makes about 1? cups. From Well Fed: Paleo Recipes for People Who Love to Eat.
1 large egg · 2 Tbsp lemon juice · ? cup plus 1 cup light-tasting olive oil (not extra-virgin!) · ? tsp dry mustard · ? tsp salt
Place the egg and the lemon juice in a blender or food processor, cover, and allow to come to room temperature, 30 minutes. Add ? cup oil, mustard, and salt, blend on medium speed until the ingredients are combined. With the motor running, drizzle in the remaining 1 cup oil in a very thin stream; this should take about 2-3 minutes. Store covered in the fridge.
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RANCH DRESSING
You’ll never miss the buttermilk; makes about ? cup. From Well Fed: Paleo Recipes for People Who Love to Eat.
1 clove garlic, minced · ? tsp paprika · ? cup fresh parsley leaves, minced · 1 Tbsp dried chives · ? cup Olive Oil Mayo · 1 tsp lemon juice · salt and black pepper
In a small bowl, mix the garlic, paprika, parsley, chives, and mayo with a fork. Drizzle in the lemon juice while continuing to mix, then taste and season with salt and pepper. If your dressing is too thick, add either lemon juice or water — ? tsp at a time — until it’s the right consistency.
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TARTAR SAUCE
Makes everyday fish taste special; makes about ? cup.
? cup Olive Oil Mayo · 1 Tbsp minced cornichons or dill pickle · 2 Tbsp fresh parsley leaves, minced · 2 tsp minced capers · 2 tsp minced chives (fresh) · ? Tbsp lemon juice · 1 tsp pickle juice · salt and ground black pepper
Place all ingredients in a bowl and mix with a spatula until blended. Allow the flavors to meld for 30 minutes before serving. Store covered in the refrigerator.
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DREAMY AVOCADO DRESSING
Luscious on grilled meat or fresh raw veggies; makes about ? cup.
? large avocado · 1 Tbsp lime juice · ? cup Olive Oil Mayo · 1 small garlic clove · ? Tbsp pickled jalape?o rings (optional) · 1 Tbsp fresh cilantro leaves (optional) · 2 Tbsp water · salt and black pepper
Place all ingredients in a blender or food processor and purée to desired consistency, adding additional water 1 Tbsp at a time, if necessary. Allow the flavors to meld for 30 minutes before serving. Store covered in the refrigerator.
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CLASSIC PANTRY VINAIGRETTE
Makes simple green salads feel dressed up for a special occasion; makes about ? cup.
2 Tbsp Red- or white-wine vinegar · 1 clove garlic, crushed · 1 tsp Olive Oil Mayo · ? tsp dried mustard · ? tsp salt · 1/8 tsp black pepper · 6 Tbsp extra-virgin olive oil · 2 Tbsp minced fresh parsley · ? tsp thyme · ? tsp oregano
Place vinegar, garlic, mayo, mustard, salt, and pepper in small bowl. Whisk until milky and smooth. Whisking constantly, slowly drizzle the oil into the vinegar mixture. When the oil is combined, crush the dried herbs into the bowl with your fingers, add parsley, and whisk gently to combine.
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CLASSIC PESTO
Tastes indulgent when stirred into soup or freshly cooked vegetables; makes about 1 cup. From Well Fed: Paleo Recipes for People Who Love to Eat.
1/3 cup walnuts or pine nuts · 3 medium cloves garlic, unpeeled · 2 cups packed fresh basil leaves · ? cup fresh parsley leaves · 1/3 cup extra-virgin olive oil · ? tsp salt · 1/8 tsp black pepper
Toast the nuts in a heavy skillet over medium heat, stirring until just golden and fragrant, about 5 minutes. Set aside, then add garlic to the skillet and lightly toast over medium heat, about 7 minutes. Set aside to cool. Place all ingredients in a blender or food processor and purée to desired consistency. Allow the flavors to meld for 30 minutes before serving. Store covered in the refrigerator or freeze in ice cube trays for pesto on demand.
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BBQ SAUCE
Adapted from Cook’s Illustrated’s “Quick BBQ Sauce” (2007); makes about 1 cup.
1 cup tomato sauce · 1/3 cup unsweetened apple sauce · 2 Tbsp cider vinegar · 2 Tbsp coconut aminos · 1 Tbsp Dijon mustard · 1 tsp hot-pepper sauce · ? tsp black pepper · ? Tbsp clarified butter or coconut oil · 1 clove garlic, minced · 1 tsp chili powder · ? tsp paprika · ? tsp cayenne pepper (optional) · pinch cloves
In a medium bowl, whisk the tomato sauce, apple sauce, vinegar, coconut aminos, mustard, hot-pepper sauce, and black pepper until combined. Heat the clarified butter or coconut oil in a large saucepan over medium-high heat, then add the garlic, chili powder, paprika, and cayenne, stirring until fragrant, about 30 seconds. Whisk in the sauce and bring to a boil. Simmer gently, uncovered, 25-30 minutes, until the sauce is thickened and flavorful. Cool to room temperature before using, and store covered in the fridge for up to a week.
QUICK-AND-EASY MEAL: THE PERFECT STEAK
An organic, grass-fed, beautifully marbled steak—served alongside a crisp salad and a few supporting vegetables—is the ideal “real food” dinner. Follow these instructions for a perfect steak, hot off the stove or gas grill.
DALLAS AND MELISSA ’S MOCHA STEAK RUB
The only steak rub you’ll ever need; makes enough for about 4 steaks.
1 Tbsp black pepper · 1 Tbsp ground coriander · 2 tsp salt · ? tsp ground cloves · 1 tsp cinnamon · 1 tsp unsweetened cocoa · 2 tsp ground coffee
Crush all ingredients in a spice grinder or with a mortar and pestle. Massage rub generously into steaks, wrap tightly in plastic wrap, and allow to rest for at least 30 minutes before cooking.
MASTER RECIPE — PAN-FRIED STEAK
For pan-frying, choose rib-eye steaks that are 1-1?” thick. Massage Mocha Steak Rub generously into steaks about 30-60 minutes before you want to start cooking. Heat a large cast-iron skillet over medium heat for about 10 minutes. Add 1-2 Tbsp clarified butter to the pan and swirl to coat the bottom. Add the steak(s) and cook until well browned on one side, about 5 minutes. Turn steak(s) with tongs and cook to desired doneness:
Rare: 3 minutes more.
Medium-rare: 4 minutes more.
Medium: 5 minutes more.
Remove steaks from pan, let rest 5 minutes, then serve.
MASTER RECIPE — GAS-GRILLED STEAK
For gas grilling choose strip, T-bone, or rib-eye steaks that are 1-1?” thick. Massage Mocha Steak Rub generously into them about 30-60 minutes before you want to start grilling. Turn on all burners to high, close the lid, and heat the grill until very hot, about 15 minutes. Scrape the grill grate clean with a grill brush. Leave one burner on high and turn the other burner(s) to medium. Grill the steaks, uncovered, on the hotter part of the grill until well browned on one side, 2-3 minutes. Flip the steaks with tongs and grill until well browned on the other side, 2-3 minutes. Now that the steaks are browned, slide them to the cooler side of the grill. Continue to cook until desired doneness:
Rare (120 degrees): 5-6 minutes.
Medium-rare (125-130 degrees): 6-8 minutes.
Medium (135-140 degrees): 8-9 minutes.
Remove steaks from the grill, let rest for 5 minutes. and serve.
QUICK-AND-EASY MEAL: NO-FUSS SALMON CAKES
Keep recipes for three quick-and-easy meals on your fridge, for those nights when you’re too tired to cook. These meals should include ingredients you always have on hand, and will ensure that you still get a delicious, healthy meal when the temptation to order in pizza is strong.
These salmon cakes—inspired by Dallas’ mum—should be called protein-fat-veggie cakes cause they’ve got it all going on. They can be thrown together in just five minutes, and after a brief half-hour in the oven, they’re ready to eat. (This recipe can easily be doubled, and they reheat beautifully.)
NO - FUSS SALMON CAKES
Serves 2-3
1 can (14.75 oz) wild-caught pink or red salmon · 1 cup canned sweet potatoes · 1 large egg · ? cup almond flour · 2 Tbsp minced fresh parsley (or 2 tsp dried) · 2 scallions, white and green, very thinly sliced · 2 Tbsp minced fresh dill (or 2 tsp dried) · 1 tsp hot-pepper sauce · ? tsp paprika · 1 tsp salt · ? tsp black pepper · 2 Tbsp clarified butter or coconut oil, melted
Preheat oven to 425° F and cover a large baking sheet with parchment paper. Drain the liquid from the salmon, and using your fingers, crumble the fish into a large mixing bowl, removing bones. Add all the remaining ingredients—except the butter—and mix with a wooden spoon until well combined. Pop into the fridge to chill for 5-10 minutes. Brush the parchment paper with some of the melted butter, then use a 1/3 cup measuring cup to scoop out salmon mixture and drop onto the parchment. The cakes should be about 2?” wide and about 1” thick. Bake for 20 minutes, then flip each patty with a spatula and return to the oven. Bake 10 minutes more, until golden brown and crisp. Serve with a squeeze of lemon juice and Tartar Sauce.
FANCYPANTS MEAL: DELICIOUS DINNER PARTY
Seems like there’s always a special occasion to celebrate, and there’s no reason to ditch your healthy new habits in the name of having a good time. This dinner party menu is elegant, easy to prepare, and completely deprivation-free.
HAZELNUT ROASTED SALMON
Adapted from Sur la Table. Serves 4.
2 Tbsp hazelnuts, finely chopped · ? cup clarified butter, at room temperature, plus 1 Tbsp melted · 1 small shallot or garlic clove, finely minced · 2 tsp fresh thyme leaves, finely minced · ? tsp salt · ? tsp black pepper · 4 (4-5 oz each) wild-salmon filets, 1?” thick
Place a skillet over medium-high heat and add the hazelnuts. Toast until golden, about 3-5 minutes, then set aside to cool. Put ? cup clarified butter, the garlic, thyme, salt, pepper, and cooled nuts into a small bowl and stir to combine with a spatula. Place a large piece of plastic wrap on a flat surface, transfer the butter mixture to the center of the plastic, and form a rough log shape about 1?” in diameter. Wrap tightly in the plastic and refrigerate until firm, about 2 hours. (You can also do this several days ahead, to save time on the big day.)
Place rack in center of oven and preheat to 400° F. Cover a large baking sheet with parchment paper and brush the parchment with some of the melted clarified butter, then sprinkle generously with salt and pepper. Place the salmon filets in the middle of the parchment, skin side down, leaving at least 1” of space around all sides of each filet. Brush the tops of the fish with the rest of the melted butter and sprinkle with salt and pepper.
Place salmon in oven and roast just until it begins to barely flake when poked with a fork, about 8-10 minutes total. To serve, place each salmon filet on a plate and top with 1-2 thin slices of the hazelnut butter.
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BUTTERNUT SQUASH PUREE WITH ROASTED GARLIC
Adapted from Well Fed:Paleo Recipes for People Who Love to Eat.
Serves 4.
2? lbs butternut squash · 1 head garlic · 1 Tbsp clarified butter · 2 Tbsp coconut milk · ? tsp salt · ? tsp cinnamon · 1/8 tsp cayenne pepper · 1/8 tsp nutmeg · 1/8 tsp allspice
Preheat oven to 350° F. Cover a baking sheet with parchment paper. Cut the squash into quarters and scoop out seeds and pulp. Place cut side down on baking sheet and sprinkle 2 Tbsp water onto the paper around the squash.
Peel the loose, papery skin off the garlic, and wrap it in a piece of aluminum foil. Put the squash and the garlic in the oven. Bake 40-50 minutes, until the squash is tender. Set both aside until they’re cool enough to handle, about 20 minutes.
When the squash is cool, use a spoon to scoop the flesh into the bowl of a food processor. Separate the garlic cloves and squeeze the roasted pulp into the bowl with the squash. Process the mixture to a smooth purée, then add the rest of the ingredients. Taste and adjust seasonings; serve immediately.
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GREEN BEANS WITH FIG VINAIGRETTE
Adapted from Sur la Table. Serves 4.
1 lb green beans, trimmed · ? cup white-wine or champagne vinegar · 1 small shallot or garlic clove, minced · ? tsp Dijon mustard · ? cup balsamic vinegar · ? cup extra-virgin olive oil · ? cup dried black mission figs, finely chopped · 2 tsp fresh thyme leaves, minced · salt and black pepper
Bring a large pot of salted water to a rolling boil over high heat. Add the green beans and cook until crisp-tender, about 3 minutes. Drain the beans in a colander, then rinse under cold running water until cool to the touch to stop the cooking process and set the color. Set aside.
In a medium bowl, whisk the white-wine vinegar, shallot, mustard, and balsamic vinegar. Continue to whisk and slowly drizzle in the olive oil. Stir in the figs and thyme, and season with salt and pepper.
Return the bean pot to the stove and heat over medium-low heat. Shake excess water off beans and add to pot. Drizzle enough vinaigrette over the beans to coat; toss until evenly dressed. Taste and adjust salt and pepper. Serve immediately.
* * *
ALMOND POACHED PEARS WITH RASPBERRY CREAM
Serves 4
? tsp plus ? tsp pure almond or vanilla extract · 10 black peppercorns · 2” piece lemon rind · ? tsp salt · 4 ripe Bosc pears, peeled, halved, and cored · 2 Tbsp sliced almonds · 6 oz fresh raspberries · 1 Tbsp balsamic vinegar · 1 cup coconut milk
Place 3 cups water, ? tsp almond extract, peppercorns, lemon rind, and salt in a medium saucepan, and bring to a boil. Add the pears and bring back to a boil for 5 minutes, then turn off the heat, cover, and set aside until the water returns to room temperature, about 30 minutes. Remove pears from the pot with a slotted spoon and set aside.
While the pears poach, heat a skillet over medium-high heat and add the sliced almonds. Toast until golden, about 3-5 minutes. Set aside to cool.
Place ? cup raspberries and the balsamic vinegar in a small saucepan over medium-high heat. Save remaining raspberries for garnish. Bring to a simmer and cook, covered, for 5 minutes, then uncover and simmer an additional minute, crushing the berries with the back of a wooden spoon. Add the coconut milk and ? tsp almond extract. Bring to a boil and then simmer until slightly thickened, stirring often, about 5 minutes. The sauce is the right consistency when it coats the spoon.
To serve, place 1-2 Tbsp warm coconut sauce in the bottom of individual dessert dishes and top with a pear. Garnish with a few fresh raspberries and the toasted almonds.
Note: You can poach the pears and store in an airtight container for up to 3 days before serving.
HUNGRY FOR MORE?
Ready to move past our Meal Map and start exploring some fun and creative healthy-eating recipes? In Appendix B you’ll find a list of our favorite cookbooks and online resources.
APPENDIX B:
IT STARTS WITH FOOD RESOURCES
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Visit our Web site at http://whole9life.com/itstartswithfood to download a variety of free PDF reference sheets, including our detailed shopping list, good food buzzwords, and guides to stocking your pantry, managing your food budget, reading labels, dining out, traveling, and more.
COOKING CONVERSIONS
Metric equivalents have been rounded slightly here to make measuring easier.
WEIGHT
US Metric
? oz 7 grams
? oz 15 g
? oz 20 g
1 oz 30 g
8 oz (? lb) 225 g
12 oz (? lb) 340 g
16 oz (1 lb) 455 g
2 lb 900 g
2? lb 1 kg
VOLUME
US Metric Imperial
? tsp 1.2 ml
? tsp 2.5 ml
1 tsp 5 ml
? Tbsp (1.5 tsp) 7.5 ml
1 Tbsp (3 tsp) 15 ml
? cup (4 Tbsp) 60 ml 2 fl oz
1/3 cup (5 Tbsp) 75 ml 2? fl oz
? cup (8 Tbsp) 125 ml 4 fl oz
2/3 cup (10 Tbsp) 150 ml 5 fl oz
? cup (12 Tbsp) 175 ml 6 fl oz
1 cup (16 Tbsp) 250 ml 8 fl oz
1? cup 300 ml 10 fl oz (? pint)
1? cup 350 ml 12 fl oz
2 cups (1 pint) 500 ml 16 fl oz
2? cups 625 ml 20 fl oz (1 pint)
1 quart 1 liter 32 fl oz
OVEN CONVERSIONS
Fahrenheit (degrees F) Celsius (degrees C) Gas Number Oven Terms
225 110 ?
Very Cool
250 130 ? Very Slow
275 140 1 Very Slow
300 150 2 Slow
325 165 3 Slow
350 177 4 Moderate
375 190 5 Moderate
400 200 6 Moderately Hot
425 220 7 Hot
450 230 8 Hot
475 245 9 Hot
500 260 10 Extremely Hot
550 290 10 Broiling
HEALTHY-EATING RECIPES
This is a list of Good Food and Whole30-friendly cookbooks and recipe sites perfect for the budding chef, the gourmet cook, and everyone in between.
COOKBOOKS
Well Fed: Paleo Food for People Who Love to Eat, by Melissa Joulwan (http://theclothesmakethegirl.com): Melissa Joulwan is not only the culinary genius behind our Meal Map, but she is the author of her own bestselling healthy-eating cookbook. Well Fed includes more than 115 mouth-watering recipes from every corner of the world, and is the definitive resource for every Good Food chef (and aspiring chef). In addition, all recipes in Well Fed (save one dessert treat) are Whole30-approved.
Paleo Comfort Foods, by Julie and Charles Mayfield (http://paleocomfortfoods.com): The Mayfields are two talented chefs with an immense joy of growing, cooking, and eating fantastic food. This husband-and-wife team shows you unique and fun ways to prepare familiar foods to maximize their healthiness. Most recipes in Paleo Comfort Foods are Whole30-approved (or can be easily tailored to your Whole30 program).
Everyday Paleo, by Sarah Fragoso (http://everydaypaleo.com): Sarah Fragoso is a busy mom of three, a fitness trainer, and an accomplished Paleo chef. During her own healthy-eating journey, she has learned a lot about how to successfully feed a family and specializes in kid-friendly recipes sure to please everyone at the dinner table.
RECIPE SITES
The Whole9 Recipe Collection (http://whole9life.com/recipes): Our own “Steal This Meal” series features Whole30‐approved recipes contributed by our readers and Whole30 participants (with a few of our own original creations throw in).
The Clothes Make the Girl (http://theclothesmakethegirl.com): Not only is Melissa Joulwan the author of Well Fed and the genius behind our Meal Map, she’s also a brilliant food, fitness, and health blogger, with hundreds of Whole30-friendly recipes available free on her site.
Whole Life Eating (http://wholelifeeating.com): Whole30 expert (and an editor of this book!) Tom Denham has created more than three hundred delicious, easy, often one-pot recipes, 100 percent of which are Whole30-approved.
Nom Nom Paleo (http://nomnompaleo.com): Nom Nom is the creation of mom, foodie, and self-described “culinary nerd” Michelle Tam. Since the fall of 2010, she has been religiously taking pictures of her Whole30 and Paleo meals, and sharing her kitchen experiments and recipe creations.
The Food Lovers Primal Palate (http://primal-palate.com): Bill Staley and Hayley Mason are a couple with a passion for health and wellness—and their cooking and recipes shout that out loud and clear.
Chowstalker (http://chowstalker.com/whole30): A compilation of some of the best healthy-eating recipes on the Web—with an entire section dedicated to Whole30-approved meals. It’s a great place to discover new recipe bloggers and Paleo chefs!
The Foodee Blog (http://thefoodee.com/tag/whole30/): Another fabulous recipe-compilation site, featuring Whole30-approved dishes in their own easy-to-find category.
FINDING GOOD FOOD
Visit these sites to learn more about sourcing your food locally, responsibly, and healthfully.
NATIONWIDE RESOURCES
Center for Food Safety (http://truefoodnow.org): Protecting human health and the environment by curbing the proliferation of harmful food-production technologies and by promoting organic and other forms of sustainable agriculture.
Eat Well Guide (http://eatwellguide.org): Find sustainable food—CSAs, farmers’ markets, farmers, meat processors, restaurants, co-ops, and more.
Environmental Working Group (http://ewg.org/foodnews): Visit this site for an annually updated list of “clean” and “dirty” produce items.
Local Harvest (http://localharvest.org): Find sustainable food—CSAs, farmers’ markets, farmers, community gardens, restaurants, health-food stores, and more.
Sustainable Table (http://sustainabletable.org): Celebrating local sustainable food, educating consumers about the issues, and building community through food. A fabulous resource for those interested in learning more about the health and environmental consequences of factory farming.
RESPONSIBLY SOURCED PROTEIN
Eatwild (http://eatwild.com and http://eatwild.com/products/canada.html): A comprehensive listing of local, pastured meat and dairy products in all fifty states and Canada. Includes food markets, farms and ranches, restaurants and retail shipping outlets for meat, fish, eggs, and other products.
Gourmet Grassfed (http://gourmetgrassfedmeat.com): Whole30-approved, 100 percent grass-fed, organic jerky, sourced responsibly and produced with integrity, in a variety of delicious flavors.
Heritage Foods (http://heritagefoodsusa.com): Retail food products from heritage and traditionally-raised animals, including grass-fed beef, pastured pork, and other foods.
Primal Pacs (http://primalpacs.com): Whole30-approved, 100 percent grass-fed, organic jerky, sourced responsibly and produced with integrity. Perfect for on-the-go meals; order the complete snack kit (with nuts and dried fruit) or just the jerky.
Pure Indian Foods (http://pureindianfoods.com): Organic ghee from grass-fed, pastured cows, produced according to traditional Ayurvedic principles. All flavors are Whole30-approved.
SFH Whey Protein (http://strongerfasterhealthier.com): Stronger Faster Healthier’s whey protein powders are derived from grass-fed, antibiotic- and hormone-free cows—it’s the highest-quality whey protein source for vegetarians. Use the special code “itstartswithfood” to get 10 percent off your total order.
US Wellness Meats (http://bit.ly/grasslandbeef): Buy the highest-quality grass-fed, pastured, wild-caught, and organic meat, fish, and eggs (including Whole30-approved bacon!) and have it shipped anywhere in the US.
WHOLE 30-APPROVED PRODUCTS
Pure Wraps (http://improveat.com): Delicious sandwich-wrap substitute made from coconut meat, original and curry flavor.
SeaSnax (http://seasnax.com): Toasted nori sheets in a variety of flavors. An excellent source of micronutrients (including iodine) unique to sea vegetables. Lightly salted and crunchy—kids love them!
SFH Super Omega-3 Oil (http://strongerfasterhealthier.com): Stronger Faster Healthier’s fish oil is of the highest quality, highly concentrated (2.7 grams of EPA and DHA per teaspoon) and comes in five delicious (not-at-all-fishy) flavors. Use the special code “itstartswithfood” to get 10 percent off your total order.
Spicehound (http://spicehound.com): Locally and globally sourced, fresh fragrant flavors inspire its line of spices, herbs, blends, salts, and spice accessories. Most spice mixtures are Whole30-approved (although a few have small amounts of added sugar).
Whole30 Approved (http://whole9life.com/whole30-approved): A list of products and producers that meet our Whole30 criteria. These products are healthy and responsibly sourced, and are perfect for your Whole30 and beyond.
GENERAL RESOURCES: WEB SITES, BOOKS, AND MOVIES
For more information about the Paleo diet and our healthy style of eating, visit these Web sites, read these books, and watch these documentaries.
WEB SITES
Whole9 (http://whole9life.com): An integrated system for health and fitness, designed by Dallas and Melissa Hartwig. Check the “9 Blog” for original articles on nutrition, exercise, sleep, stress management, and more. You can also fan us on Facebook (http://facebook.com/whole9) and follow us on Twitter (http://twitter.com/whole9life).
The Whole30 Program (http://whole9life.com/whole30/): The original Whole9 nutrition program that will “change your life in thirty days.” Join our community by participating in our free Whole30 forum (http://forum.whole9life.com), or visit our Whole30 Facebook page (http://facebook.com/whole30).
Robb Wolf (http://robbwolf.com): One of the most content-rich and accessible resources for Paleo nutrition and lifestyle (and one of our favorite Web sites on the subject).
Mark’s Daily Apple (http://marksdailyapple.com): The home of all things “primal,” including diet, exercise, and lifestyle tips, created by Mark Sisson.
Gnolls.org (http://gnolls.org): Nutrition, exercise, and much more from an evolutionary perspective, created by J. Stanton. His “Why Are We Hungry?” series is an especially worthwhile read.
Perfect Health Diet (http://perfecthealthdiet.com): Healing age-related and chronic health problems through diet, from Paul and Shou-Ching Jaminet.
Chris Kresser (http://chriskresser.com): A licensed acupuncturist and practitioner of integrative medicine, Chris Kresser offers a wide range of nutrition-focused articles and customized health and wellness programs.
BOOKS AND MOVIES
A Mindful Carnivore, Tovar Cerulli
Big River, documentary film
Eating Animals, Jonathan Safran Foer
Fat Head, documentary film
Food, Inc., by Karl Weber
Food, Inc., documentary film
Food Rules, Michael Pollan
In Defense of Food, Michael Pollan
Inflammation Syndrome, by Jack Challem
King Corn, documentary film
Perfect Health Diet, Paul and Shou-Ching Jaminet
Righteous Pork Chop, Nicolette Hahn Nieman
Super Size Me, documentary film
The End of Overeating, by David Kessler
The Ethics of What We Eat, Peter Singer and Jim Mason
The Future of Food, documentary film
The Omnivore’s Dilemma, Michael Pollan
The Paleo Diet, Loren Cordain
The Paleo Diet for Athletes, Loren Cordain and Joe Friel
The Paleo Solution, Robb Wolf
THANKS
* * *
We have so many reasons to be grateful, and so many people who deserve our thanks.
To Robb Wolf, our friend and mentor. Without you, there would be no book, and no Whole30 program. We can only hope to change half as many lives as you have. We are eternally grateful.
To Melissa Joulwan, the rock-star genius behind all our recipes and Meal Map creations. We are your biggest fans, and we love you dearly. Thank you for your sass, your motivational speeches, and most importantly, your food.
To Mathieu Lalonde, you radically improved our Science, taught us a lot in the process, and made this book more accurate and more credible. Thank you.
To J. Stanton, for helping us effectively communicate the psychological impact of our food choices, and for so graciously lending us your time, your expertise, and the genius phrase “food with no brakes.”
To Jamie Scott, our brilliant friend from the future. Your cheerful assistance, feedback, and encouragement meant more to us than you could ever know.
To Tom Denham and Vanessa Chang, our friends and editors. You made every chapter better, and we are so grateful for your time and your talents.
To Pedro Bastos, for your time, your generosity, and all the work you’ve done to lay the foundation for books like ours.
To Amy Kubal, Erin Handley, and Emily Deans, for always having just the right research available.
To Robin Strathdee, for all of your help organizing our lives, and the projects you completed for this book. You are appreciated.
To Dr. Luc Readinger, Dr. Chad Potteiger, Dr. Michele Blackwell, Dr. Matt Mechtenberg, Dr. Tim Gerstmar, Dr. Michael Hasz, and Dr. Rick Henriksen for your help, and your personal and professional support.
To Erich Krauss and the Victory Belt team. Thank you for believing in us and bringing this project to life!
To Kathleen Shannon, our amazing graphic designer. We were the worst clients ever, and you still managed to create the most beautiful package we could ever imagine. Thank you.
To Greg White, our illustrator. You made something as boring as the digestive system look sexy. Well done.
To Dave Humphreys, for the gorgeous food photography. Your talent and creativity have no bounds.
To Andy Deas, Badier Velji, Clif Harski, Dan Pardi, and Julie and Charles Mayfield, for your unending support, unwavering faith, motivational speeches, and most important, your snark. #gorgeous #literally
To Jenn Maloney, Melissa’s BFF and occasional butt-kicker. You never let me down.
To our parents, sisters, and brother. Thank you for believing in us, even after we quit the highest paying jobs we’ll ever have to start this business. We love you. (And we finally have health insurance.)
And finally, to the Whole9 community. We do this for you. Thank you, thank you, thank you for providing the inspiration and motivation for this book and for sharing so many of your stories with us.
We are blessed.