Finish Strong

By Steph Farrar

Wow them in the end. That's always been my goal. On stage, finish with your best song; on the track, score with your fastest 400 yard dash of the season; on New Year's, compliment your love with the best toast of the year.

And on a cleanse, finish strong. Don't cheat. 

Because if you do, you will regret it. 

My favorite meal of all 30 days, shrimp with tomatoes and zucchini, topped with fresh parsley. So easy. Preheat oven to 400 and roast cut tomatoes with olive oil, garlic, salt and pepper for 15 minutes. Remove from oven and add shrimp to cookie sheet, roast for another 5 minutes. Serve over zoodles and top with fresh parsley.

There's a sick satisfaction with bragging rights. You've worked hard, you need recognition, you crave attention. Maybe that's why you did this whole thing to begin with? 

Or perhaps that is what your life has been about... attention? The world is a stage, yes?

Let's get back to food. 30 days of really good food. I hope I made this look easy. Because it is; it was. And it will be the next time I do (we do) another Whole30. I've decided to stick to this food plan, loosely. Yes, I will tear off a bite of that ridiculously good pretzel bread and warm butter before my Alaskan King crab and sautéed spinach, Yes, I will have a gorgeous glass of Cab with it. Yes, a bite of cheesecake every now and then. But moderately...proudly.

This goodness sneaks in with a major surprise. Blend 3 cups of spinach with one egg. Pour onto a parchment lined cookie sheet and bake for 15 minutes on 400. Cook egg whites in a little oil, top with tomatoes and avocado, s+p. A fake breakfast burrito! Whole30 would not support this, as any sort of carb "fake" isn't allowed. I said screw it.

Deprivation is one thing. And it's no good. Take something away from yourself and all you will do is obsess over its loss. 

But moderate with balance, realize you're not "missing" anything, and know it's only 30 days. It's meditative, restorative. 

One of the only meals I didn't make on my Whole30, from the Lake Arrowhead Resort and Spa, white and green asparagus with salmon topped with tomato compote. Marvelous.

Ever since I was little, I've always romanticized the notion of 'being a writer.' Actually, I romanticize most aspirations in my life, but tend to focus more on the end result, rather than the journey. 

I wanna be a writer, go on a book tour, sign autographs, high five strangers; I wanna be a rock star, sell millions of albums, tour the world, fly my friends to special vacations on yachts; I wanna host a cooking show, spread my love of gathering, drink wine like an Italian, listen to jazz while slow roasting lamb. 

Wait, that last one... that's gonna happen. And I'll romanticize it until it's a reality. 

Tender meatballs with slow cooked rainbow chard and brussels sprouts.

Chop chard and sprouts nicely, cook in a little olive oil and s+p while you make the meatballs. Combine 1 lb. ground sirloin, pork or turkey with chopped zucchini, an egg, any herbs you feel like, s+p, grated carrot and red pepper, form into balls. Heat olive oil in pan and sear the meatballs for about a minute on each side. Add sauce to pan (you can either make sauce like this (no cream), or add jarred sauce, my favorite is Rao's marinara). Let simmer on medium-low for 20 minutes. Add to chard and brussels.

Seaweed Salad with raw Ahi tuna. I don't care what diet you're on. This will kill you every time.

Combine high quality Ahi tuna with a touch of sesame oil, garlic, coconut amino, s+p, red pepper flake and let marinade. I bought this seaweed salad from Gelson's and it ruled. This is a great recipe, minus the sugar and replacing the soy with coconut amino.

I think life is a process of figuring out the joy thing... where do we get it from? Do we just pull it up like an onion from the soil and cross our fingers it makes a great base for life? Do we search for it with intent and purpose, or just let it arrive? 

Some people thrive on wellness and exercise, some cleanses and nutrition, some alcohol and drugs, some parenting, some addicited to work.  It's taken me this long, after being an athlete, a bartender, a singer, a songwriter, an actor, an assistant, a home cook, an organizer... (shit) to land in a spot that feels just right. Start with the heart of the home. the kitchen. And move out from there. 

Minestrone. One of my favorite make-in-the-morning go-to's. Recipe here. Skip the beans for Whole30 - and the pancetta if sugar is present. Use Pederson Farms bacon.

This wins every time I make it. Turkey burger patty over spagetti squash, with avocado, salsa and fresh cilantro. First roast your spagetti squash like French does it here. The combine 1 lb. ground turkey with one small diced onion, fresh herbs, and an egg. Make patties, cook over medium-high heat in olive oil for 3-4 minutes per side. Let rest. Plate over squash and top with avocado, salsa, and fresh cilantro. Die.

I'm missing my Whole30, something to obsess over daily, a focus. When I'm not working or writing, cooking or parenting, I feel a void. I had to take a break from organizing to let my body heal. Cause I'm old. 

All I wanna do is feed people. Manual labor hurts. 

Simple salmon skewer with onions and red and green peppers. I just grilled this right on a stove-top griddle. And served with an arugula salad with avocado and peach... lemon vinaigrette.

Three recipes - one day of your Whole30. Breakfast, Lunch and Dinner. Start with scrambled eggs in coconut or olive oil, Whole30 approved sausage, fresh fruit and an almond milk latte.

Breakfast above. Lunch below. Dinner follows. 

Chicken apple sausage with mustard, greens, mango salsa, red pepper and cucumber to dip into avocado crema.

The best chicken chili you've ever had. In fact, I'll probably do an entire post on this recipe. I stole it from the Whole30 instagram recipe page. In a nutshell... get out your slow cooker in the morning. Add one diced red pepper (or two), one diced onion, 5-6 minced garlic cloves, 2 deseeded diced jalapeños to the bottom of your slow cooker. Add 3 tbsp cumin, 2 tbsp chili powder, 2 tbsp dried or fresh oregano, 2 tbsp salt and freshly groud pepper. Add 1 lb. boneless skinless chicken breast and cover with 4-5 cups of chicken or vegetable broth. Cook on low for 5-6 hours. Remove chicken and shred with two forks. Return to pot and add one can of full fat coconut milk. Let cook on high for another half hour. Serve with fresh avocado and cilantro.

And a few more ideas before you decide to join this Whole30 journey...

I hate this picture. But the meal was excellent. Roasted sesame seed crusted pork tenderloin with cabbage, apple and pear slaw, topped with thyme. Combine 5 tbsp olive oil with a lot of minced garlic (like 5-6 cloves) s+p and whisk for a minute. Add the marinade and pork to a plastic bag and let flavors combine for at least a half hour. In a bowl, add half a head of chopped green cabbage, one sliced green apple, and one sliced pear. Top with fresh thyme. For the dressing, combine 3 tbsp olive oil with juice of half a lemon, s+p in a bowl and whisk. Add dressing to the cabbage combo and let sit. Preheat oven to 400. Remove pork from bag, cover all sides in sesame seeds and press into the meat. Sear on high heat on an oven safe griddle for 3-4 minutes per side. Place in oven for 14-16 minutes.

Sauteed, one-pan goodness. Ground turkey with sweet potatoes, spinach and topped with parsley. In a large sauce pan, bring one tbsp olive oil to medium heat and add one small diced onion. Cook for 2-3 minutes. Add ground turkey and brown meat. Add diced sweet potato and cook on medium-low for 15 minutes. Season with salt and pepper. Add 3 cups of spinach to the pan and let wilt. Cook for 3-4 minutes to combine flavors. Season with additional salt and pepper if needed.

Turns out diet can help reduce inflammation. Over the last 30 days, my thyroid levels have gone down, my overall sleep has set records in my life, and my general attitude about food has shifted.

This stuff really works.

It's only 30 days, remember? 

2 week Whole30 Shopping List

Proteins:

• 1 dozen organic brown eggs

• 1/2 lb. deveined shrimp

• 2 lbs. ground turkey / beef / chicken (or combination)

• 1 packet chicken apple sausage

• 8 oz. turkey sausage

• 1.5 lbs. boneless skinless chicken

• 1.5 lbs. wild salmon

• 1/2 lb. ahi tuna

• prosciutto

• 1 pork tenderloin

• 8 oz diced pancetta

Vegetables / Fruits:

• tomatoes

• 6-8 zucchini

• 2 large onions

• head garlic

• head green cabbage

• shredded carrots

• white and green asparagus

• rainbow chard

• brussels sprouts

• 3 red peppers

• scallions

• seaweed

• 2 sweet potatoes

• spagetti squash

• spinach

• romaine lettuce

• 2 cucumbers

• celery

• avocado (at least 3)

• jalapeno

• lemons / limes

• strawberries / blueberries

• mango

• 3-4 peaches

Spices / Herbs / Pantry:

• basil

• cilantro

• thyme

• parsley

• mint

• salsa

• coconut aminos

• almond milk

• almonds / hazelnuts

• olives

Whole30 (#2) for Immunity

By Steph Farrar

Recently I was diagnosed with a common autoimmune disorder called Hashimoto's, chronic inflammation of the thyroid. I know, I rolled my eyes too when I got the news of antibodies present in my blood, antibodies whose levels are gradually going up. After a follow up blood draw, and the news that selenium intake and mild diet changes didn't affect my levels, I decided to go full elimination (well not full, that's just too crazy for someone with the lower levels I'm experiencing.)

In lieu of jumping on a medical train, I'm adjusting diet and limiting stress (is that possible?) and retesting my blood levels in a few weeks. I've read and been told that eliminating gluten and dairy is a great first step, so I figured why not get rid of booze and sugar while I'm at it? I'm crossing my fingers diet helps reduce the inflammation and I can avoid taking drugs to aid my issue. 

I love being in control, hence a Whole30, or my version of it. 

Egg white scramble with turkey sausage, tomato and fresh basil ~ Heat a tbsp olive oil over medium heat and brown sausage, remove from pan. Add cut tomatoes to hot pan and cook for a minute, return sausage to pan, cover in beaten egg whites (or whole eggs) and scramble for about 1-2 minutes. Top with freshly torn basil.

I'm sharing my previous two weeks of recipes and a shopping guide to successfully complete the first half of your Whole30. I'm currently on Day 17, over halfway!! I'll share more recipes at the end as well. I finished a Whole30 last year and felt nothing short of amazing and 11 pounds lighter upon completion - read here about my first experience. Yes you're going to feel tired, you'll feel bloated, and you'll feel like you climbed Mt. Shasta once you're done. But it'll be worth it. Just don't celebrate with a whole bottle of champagne. Start with a glass! And make sure you slowly reintroduce foods. I'm serious. 

Zoodles with Turkey Bolognese ~ with a spiralizer, spin four zucchini into zoodles to whatever width you prefer, add a nice layer of salt and let them sweat in a colander over the sink while you make the sauce. For the sauce, heat a tbsp of olive oil over medium/high heat and brown your turkey (or chicken or beef). Remove from pan and drain excess fat, if any. Add another glug of olive oil and one finely chopped onion along with 3 cloves chopped garlic, cook for about 3 minutes. Add meat back to pan, along with a 28 oz can hand crushed tomatoes. Add salt and pepper and chopped herbs like basil, thyme, oregano, and parsley to pot and simmer for 30 minutes. Heat another pan with a tbsp olive oil and add zoodles, cook briefly to heat. Top noodles with sauce, fresh basil and crushed red pepper flake.

I'm a huge fan of zucchini, especially since I now get a weekly box of fruits, vegetables, and eggs from Out of the Box Collective. Can't suggest their produce enough for Southern Californians. If you struggle to make it to the Sunday farmer's markets while chasing your two insane kids around the neighborhood, this service is for you. 

Chicken Stir Fry ~ (Substitute coconut aminos for soy sauce, or Tamari for gluten free) recipe here.

Malibu Salad ~ Enjoy a light salad with crunchy Romaine lettuce, fresh tomatoes, cut cucumber and celery, shredded carrots, rotisserie chicken, peaches and Whole30 approved prosciutto. Add some salt pepper and use mustard for dipping! And always avocado if you have one.

Summer is a very busy time for us, as I'm sure it is for most peeps, whether you have kids or not. Either you're having way too much fun at the beach sipping on Rose' and balancing when to visit your therapist or pilates class (jerk) or you're managing four schedules, two adult's jobs, nannys, a social life, laundry and feeding humans. I'm the latter, clearly. And sometimes a plate of grab-and-go goodies does the trick. We get to spend time here and there in Malibu with Sam's parents, so Pearly always spoils us with the freshest of ingredients. And blue and white everything. 

Pretty and pretty easy ~ soft scrambled farmer's market eggs with fresh strawberries and blueberries along with a Califia Farms unsweetened almond milk cappuccino. Breakfast doesn't have to be hard, but can be hearty. Heat olive oil on medium / low heat and slowly scramble eggs until softly formed, don't overcook. Season with salt and pepper. Add avocado for a yummy fat.

Roasted sweet potatoes with over-easy egg and avocado ~ YES, you can have sweet and regular potatoes!!!! Cut sweet potato into cubes and combine with a few glugs of olive oil, salt, pepper and thyme. Roast for 30-40 minutes at 400 degrees (I like them crispy). Top sweet potatoes with over-easy egg and fresh avocado. Season with salt, pepper and red pepper flake.

This kind of detox really doesn't seem like you're missing much. Once you get into the groove, you forget that grains, gluten, a glass of wine, and cheese (the hardest for me) aren't in your system (kind of). You just feel so damn good, and so full, that it doesn't phase you. I swear. And It isn't forever. It's just 30 days. Don't forget that you're being good to yourself today. Also be reminded you will sleep the way your body is meant to... well, long and heavy. And you won't wake up in the middle of the night. Without sugar... I swear it's the enemy... our bodies are free. 

Whole30 Greek Salad ~ In a bowl, combine Romaine (or leafy greens), cut tomato, red pepper, cucumber, black olives, red onion, cooked chicken, avocado and top with slivered almonds. For your dressing, combine, 3 tbsp olive oil with 1.5 tbsp of balsamic oil, a dollop of mustard, salt and pepper and emulsify until combined. Or you can use a store bought balsamic vinaigrette without sugar added like Tessemea's.

When I have an organizing job (yes, I do that too), I always take my lunch with me so I don't have to stop for a break. The hours fly by when you're helping someone purge, and a quick salad is easy to chomp on while reorganizing a pantry. Grab some almonds and an apple and you're good until dinner. 

Take it easy on the nuts. They are NOT a low calorie food. 

Malibu Salad 2 ~ Another Malibu spread. I'm obsessed with pickles and olives. Don't be afraid to use these as your salt. Crisp romaine lettuce, fresh peaches, cut carrots and pickles, served with smashed avocado with lime, salt and pepper. I make little wraps with the ingredients. A Whole30 taco! And I never forget a La Croix. Why didn't I buy stock?

Baked eggs with leeks, mushrooms and thyme ~ Another oldie but goodie. Don't overcook the egg if you like them runny. Top with fresh thyme, salt and pepper. Recipe here. Make sure your hot sauce is sugar-free.

I forget how much I love mushrooms sometimes. They aren't a go-to for me, like tomatoes or cabbage, carrots or even beets. The earthiness works so well with the fatty, runny egg and one of my favorite onion flavors, leeks. And thyme, all the time (dork). 

Cedar planked salmon with cucumber jalapeño salad ~ Soak your cedar plank for as long as possible, at least 6 hours. Heat your grill. Generously salt and pepper both sides of salmon and place on cedar plank, skin side down. Grill for 13-16 minutes, but don't overcook. Salad recipe here. Make brown rice if you're gluten not grain-free. For tomatoes and asparagus, combine 3 tbsp olive oil with three minced cloves of garlic, salt and pepper. Quickly whisk for about 30 seconds. Combine with both asparagus and tomatoes and place on cooking sheet. Roast for 18 minutes on 400 degrees while salmon cooks on the grill.

It seems like a lot of eggs. It is. They're my favorite. Just take a break when you can. No one ever said you can't have salad for breakfast. 

Spinach frittata with turkey bacon and tomatoes ~ This can last you a few meals, by the way. heat oven to 400 degrees. Bring 1 tbsp olive oil to medium heat and add turkey sausage until cooked through. Remove from pan. Add a little more olive oil, add tomatoes and cook for one minute, add spinach and cook until wilted, another minute. Add sausage back to pan and combine. In a bowl, beat 6-9 eggs (depending on how thick you'd like your frittata) with salt and pepper. Add to pan and coat all ingredients evenly. Cook on medium low until egg sets. Place in oven for 18-25 minutes, until egg is set and cooked through. Remove and let cool slightly. Serve with salsa and / or hot sauce and avocado (of course).

I love any combination of frittata as you can grab it from the fridge, heat it up quickly and run out the door with your robe on, hair wet, and no bra. If you want to know what most mornings look like around here, there you go. 

Turkey Chili (with or without white beans) ~ Skip the shredded cheddar, sour cream and corn chips and you're Whole30 compliant. And then cry. Turkey chili recipe here, but leave out the white beans. And cry again.

Let's not forget soups. You can have soup for almost every meal here if you want. The next few weeks I'm going to play around with some new soup ideas. It's been a stretch to go there, since it's been 110 freaking degrees this week. And without a baguette to dip, my heart breaks a little. But this turkey chili is extremely filling and can last a few meals, like the frittata. 

I hope these recipes inspire you to give the Whole30 a try. Or at least give hope that this kind of detox is possible. In the meantime, while you're deciding whether or not to commit, eat that chili with beans and cheese, sour cream and a beer. Do it for me. 

Below is a shopping list to get you started. Beware of Whole30 snacks like nuts, dried fruit, Larabars, and Power Snacks. These calories will creep up on you and aid in bloating. 

See you in two weeks, with a glass of wine. 

2 week Whole30 Shopping List

Proteins:

• 2 dozen organic brown eggs

• 2 lbs. ground turkey / beef / chicken (or combination)

• 1 cooked rotisserie chicken

• 1 lb. turkey sausage

• 1.5 lbs. boneless skinless chicken

• 1.5 lbs. wild salmon

• prosciutto

• 1 lb. sliced deli chicken (no sugar)

Vegetables / Fruits:

• tomatoes

• 4-6 zucchini

• 2 large onions

• head garlic

• head green cabbage

• shredded carrots

• 3 red peppers

• scallions

• 2 sweet potatoes

• spinach

• mushrooms - large cremini or button

• 2 leeks

• romaine lettuce

• 2 cucumbers

• celery

• avocado (at least 3)

• bunch asparagus

• jalapeno

• lemons / limes

• strawberries / blueberries

• 3-4 peaches

• cantaloupe

Spices / Herbs / Pantry

• basil

• cilantro

• thyme

• cedar planks

• coconut aminos

• almond milk

• almonds / variety of nuts

• olives

EAT UP!!!!

And let me know how it's going please. I LOVE COMMENTS!!!!