The FUNdamentals Archives - The Nourishing Home

Free bonus gift eBook with purchase of Everyday Grain-Free Baking

The Companion Guide to Everyday Grain-Free Baking was a FREE bonus gift eBook that was specifically designed to be used side-by-side with my published cookbook. This exclusive Companion Guide eBook was made available in 2016 when my cookbook hit bookstands as a special bonus to subscribers. My apologies that this ebook is no longer available. However, you can still find my published cookbook available on Amazon and other online book retailers.

Thank you again for your sweet support! Happy baking!

With blessings and gratitude, Kelly

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Day Zero: Getting Ready for the Whole30!

By Kelly · 88 Comments

Whole30 Day Zero Tips for Success

Are you as excited as I am to officially start the life-changing Whole30 Program developed by New York Times best selling authors Melissa and Dallas Hartwig? Yes! Let’s do this!

First, be sure to check out my Whole30 resources page to download my free Whole30 Meal plans, as well as lots of recipes and encouragement to help you on your 30-day journey to better health!

And second … Have you done your homework? As you’ll notice below, it’s the first step in ensuring your 30-day journey is a success!

5 Helpful Whole30 Day Zero Tips for Getting Ready to Start the Whole 30 Program

Whole30 Day Zero Step 1: First Things First!

In order to transform your health with Whole30, first you’ve got to learn the basics of the program.

Remember, I do not provide any of the details about the Whole30 program, that’s all available via the Whole30 Website. I’m simply here to support you with encouragement and lots of my favorite recipes and meal plans to help make your 30-day journey a delicious success!

So be sure to thoroughly read the following quick overview posts from the Whole30 website, or even better grab a copy of their New York Times Best Seller, “Whole30: The 30-Day Guide to Total Health and Food Freedom,” which provides everything you need to know about the Whole30 program in detail, as well as tons of delicious recipes with beautiful color photography!

If you haven’t read the Whole30 book, then be sure to:
• Read the Whole30 Program Overview
• Read the Whole30 Program Rules (super important!)
• Download their helpful free resources, particularly the shopping list (see step 2 below) and meal planning template since these give a great overview of the types of foods you will want to fill your plate with, and the types of food you will need to avoid during the 30-day program.
• Read “How to Survive (and Thrive) on Your Whole30 Journey” for lots of helpful tips on making your 30-day whole food journey a whole lot easier!
• After reading all of the above, if you’ve still got questions about what you can and can’t eat on Whole30, then be sure to check out “The Official Can I Have? Guide” to Whole30.

And last, but certainly not least … To make life during Whole30 a whole lot easier and more delicious, I’ve created exclusive Whole30 meal plans and recipes that you can gain access to via my Whole30 resources page.

Whole30 Day Zero Step 2: Get Your Kitchen Ready

Just when you thought your homework was done … I know cleaning out the kitchen may sound a bit boring, but think of it like cleaning out your closet in anticipation of a whole new wardrobe. In fact, if you stick to this 30-day whole food program with 100% zeal, you may very well be in need of a new wardrobe when you’re done, or at least a new belt.

The point is … you want to get rid of all that off-limits temptation food lurking in your pantry and fridge. Or you at least want to get rid of as much of it as possible without causing a revolt in your family – I’m of course talking to those of you who are on the “Lone Ranger” Whole30 Program like me. And if you must keep certain foods in the house that are real hot buttons for you, then simply relocate them to a different cupboard – you’re family won’t mind the scavenger hunt, and it’s a good way to keep those no-no foods “out of sight, and out of mind!”

Helpful Tip: Be sure to print out the Whole30 Program Rules and have this page handy as a reference while cleaning out your pantry and fridge, since this document provides a good overview of the types of foods you’ll need to avoid while on the 30-day program.

Once you’ve cleared a little space in your pantry and fridge, you’ll want to be sure to fill the void with some super healthy Whole30 staples. Whole30’s helpful shopping list provides some great ideas for how to stock your pantry and fridge with lots of healthy and delicious Whole30 fare.

Whole30 Day Zero Step 3: Get Inspired

Yes, I provide free Whole30 meal plans, but let’s face it – you may not like everything I do. That’s why having options is good. Options will keep you from straying off the Whole30 straight-n-narrow.

So if you’re interested in creating your own Whole30 meal plans, you’ll definitely want to check out Real Plans! The team at Whole30 has partnered with Real Plans to offer you the option of totally customizable Whole30 meal plans that you can create based on your own unique tastes, preferences and schedule. How cool is that?

Plus, some of my own personal Whole30 recipes are included in their custom meal planning database of over 1,000 delicious Whole30 recipes! Woot! [Click here to learn more about this brand new customizable Whole30 meal planning resource.]

Whole30 Day Zero Step 4: Think Positive!

Never underestimate the power of positive thinking! It’s okay to feel nervous about taking this challenge. In fact, if you’re not a little nervous, somewhat apprehensive, or having some level of self doubt about what’s in store, then maybe you’re not taking this too seriously, or you’re superhuman, or of course you’ve sailed through Whole30 with gold stars and you totally need to let us know we’re just being big babies about it (in a kind uplifting manner)!

But seriously, let’s just be upfront and face the facts right now … unless you’re a robot, you’re probably going to experience periods of time during this 30-day journey where you feel like a big-ole bag of mixed nuts (I picked the nuts analogy intentionally) – with conflicting emotions and feelings shifting from day to day and hour to hour as your body and mind try to come to grips with the radically-healthy changes you are making.

The key to success and happiness is … don’t give in to negative talk!

Formula for Success

Instead, strive to keep your thoughts positive, pure, hopeful and even better – prayerful! Talk to God about your feelings and emotions. Ask Him for strength. He cares about YOU! So seek Him in pray and ask for His strength and power to feel better so you can better serve others.

And when those negative feelings and thoughts begin to surface … buckle down and strive to replace them with a positive outlook and a can-do spirit! Here are some of examples of how to turn that frown upside down.

Instead of

You may even want to repeat to yourself daily … “What, 30 days? That’s nothing, I can easily do 60!” Okay, maybe I’m getting a little carried away. But the point is …

HOW YOU THINK directly impacts HOW YOU LIVE! So think positive and surround yourself with others (like us) who are thinking positively too, and are ready to cheer you on!

Whole30 Day Zero Step 5: Get Connected!

Speaking of surrounding yourself with “positive peeps” (my kids told me not to say that because it’s not cool anymore), it’s really important to get connected!

Having a support network will make this Whole30 Friends program not only a whole lot easier for you to stay on target and keep that positive motivation flowing, but it will also make it a whole lot more FUN!

Of course, you’ve got me here dishing out weekly posts, recipes, meal plans and encouragement.

But even better is to get a flesh-n-blood friend or family member to join you. Two are better than one because they can help each other (Ecclesiastes 4:9-12). Truly – nothing beats a good friend. Friends help friends stay accountable and motivated to stay on track with their goals – and to keep smiling!

Alrighty, friends! That’s my five “Whole30 Day Zero” tips for getting ready for a successful Whole30 adventure! Remember, these steps are provided to help you get prepared for a successful and FUN Whole30 Journey!

Whole30 Day Zero

How are you feeling about starting the Whole30 Program? Are you excited, nervous or a little of both? Share your thoughts below and let us encourage you!

Hey, you Whole30 veterans out there … If you’ve successfully completed the Whole30 Program, please share your helpful “Whole30 Day Zero” tips with us? We could always use more good advice and encouragement!

*Disclosure: This is not a paid endorsement of the Whole30 program. After careful consideration and prayer, I decided to personally take the Whole30 challenge since it’s a proven method for improving health and wellbeing. And because I care about you, I’m inviting you to join me in taking the 30-day Whole30 challenge. Please note: The only affiliate link in this post is an Amazon link to the book. Should you choose to purchase the book via the link above, The Nourishing Home will receive a small commission at no additional charge to you. And last but certainly not least, I am not a health professional, so nothing in this post, or on this site, is intended to replace the advice of a physician. Please see my full disclosure for more details. Thank you!

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How to Spiralize … it’s easy, delicious and nutritious!

By Kelly · 22 Comments

I’m smitten with this amazing little kitchen gadget called the “Spiralizer.” Why? Because it’s an easy, delicious and nutritious way add more wholesome veggies to your family’s plate! Plus, these scrumptious little “zoodles” make a healthy grain-free replacement for pasta whether you plan to Join Us for the Whole30 or not.

In fact, in far less time than it takes to boil water and cook pasta, you can spiralize a whole bunch of zucchini noodles, and other delicious veggie noodles, such as butternut squash, sweet potatoes, beets, cucumbers and more.

Let me show you how simple it is to spiralize … and be sure to check out all of the spiralizer recipes I’m sharing by scrolling down to “Cooking Your Spiralizer Veggies” below.

P.S. Personally, I use the Paderno Spiralizer, but there’s lots of spiralizers out there to choose from like these! So it’s easy to find one that matches best with your preferences and budget!

How to Spiralize – Just 3 Easy Steps

Step One: Prep the Veggie

First, trim the ends off of the zucchini (or veggie you opt to use). It’s important to select veggies that are evenly shaped (like a long even cylinder) and are at least two-inches thick for best results. If you have slightly uneven veggies, cut them into shorter cylinder lengths. You can opt to peel the zucchini or not. However, for some veggies, like butternut squash, peeling is a must.

Step Two: Properly Lining Up & Securing the Veggie

Once you have the veggies trimmed, it’s important to properly line up the veggie by placing the thickest end into the hole at the front of the spiralizer. You want to be sure that the hole is lined up in the center of the veggie as shown in the photo collage above.

Next, move the sharp gripper to the other end of the veggie and push it securely into place. This will ensure your veggie is centered properly for best results.

It’s also important to be sure the base is secure. So push down on the spiralizer until the suction-cup feet are secure. A flat countertop is best, so ignore my wood cutting board pictures, they’re pretty but not practical as the little feet will more easily lose their grip on a wood surface.

Step Three: Ready to Spiralize!

Once the veggie and base are secure, use one hand to hold the handle at the bottom and gently push that handle forward into the blade, while using the other handle to turn the spiralizer in a clockwise direction. As you can see in the photo above, the zucchini is instantly transformed into nutritious zucchini noodles that can be used in virtually any pasta recipe as a healthy, grain-free option.

One of my favorite things about the spiralizer is that you can change the shape of your “zoodles” by simply selecting from among the three blades that come with it. As shown in the photo collage above (from left to right): The blade with the small holes creates zoodles that are about the thickness of spaghetti. The larger hole blade creates thicker noodles similar to bucatini. And the flat blade creates beautiful ribbons of zoodles similar to pappardelle. This provides a wonderful versatility in creating a multitude of healthy and delicious recipes.

One thing you’ll quickly notice about zoodles is that they are really L O N G … so it’s best to cut them into manageable lengths, unless of course you don’t mind twirling your fork forever, or enjoying a never-ending zoodle slurp (hee hee!).

Wondering what to do with those funny little spiralizer veggie plugs and ends? As you can see above, our sweet little guinea pig Phoebe is more than willing to take care of them for us. But if you don’t have a furry little friend, be sure to use these leftover veggie bits & pieces in soups, stocks, casseroles, sautés or in your compost.

Storing Your Spiralized Veggies

Another great thing about spiralizing, is that most of the veggies can be easily stored in the fridge for up to 3-4 days, making it easy to prep ahead. I prefer to use glass snap ware containers for storing my spiraled veggies. Just place a paper towel at the bottom of the dish to help absorb any excess moisture. Then secure the lid and store in the fridge until ready to cook.

Cooking Your Spiralized Veggies

For most dishes, you can simply add the raw zoodles to your finished sauce to warm them. If using them in cold dishes or salads, you may wish to steam them a bit first. Just remember to not overcook your zoodles, as they’re best served al dente, not mushy.

Oodles of Zoodles Spiralizer Recipes

Ready to get started spiralizing, here a few of my favorite veggie-packed spiralizer recipes perfect for putting your new “zoodles” skills to work:
• Chicken Zoodle Pho Bowl (Whole30, GF, DF)
• Slow Cooker Italian Beef & Swiss Chard with Zoodles (Whole30, GF, DF)
• Pan-Seared Balsamic Chicken with Pesto Zoodles (Whole30, GF, DF)
• Veggie Sauté with Zoodle Ribbons (Whole30, GF, DF)
• Veggie Stir Fry with Zoodles (Whole30, GF, DF)

By the way, if you’d like to Join Us for the Whole30, you can join in anytime. Also, just a friendly reminder, that I provide free monthly meal plans over at The Better Mom blog. Each week’s meal plan contains delicious family-friendly GF recipes utilizing a time-saving method to make getting a healthy dinner on the table a snap! I highly recommend you pop over to The Better Mom and download these free meal plans.

P.S. If the price tag of the spiralizer isn’t within budget, I wanted to let you know about an affordable alternative. Oxo makes a terrific little julienne peeler that can be used to create zoodles. It takes more effort and it doesn’t produce completely uniform in size zoodles, but it still works quite well and is a good option while you save for the real deal.

Disclosure: The above links to the spiralizer kitchen tool are amazon affiliate links. By purchasing via these links The Nourishing Home receives a small percentage of the sale at no additional cost to you. Of course, you are not obligated to use these links to make a purchase, but if you do, please know that it helps to support this site and ministry. Thank you!

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