It Starts With Food: Discover the Whole30 and Change Your Life in Unexpected Ways (38 page)

MASTER RECIPE
—
FRITTATA

9 large eggs · ½ tsp salt · ¼ tsp black pepper · seasonings (see chart) · 1-2 Tbsp cooking fat · 1-2 palm-size servings added protein (see chart) · 2-3 cups cooked vegetables (see chart)

Preheat oven to 400° F. Beat eggs, salt, pepper, and seasonings until blended. In a large oven-safe skillet, cook fat over medium heat until shimmering. Place protein and vegetables in the pan, stir to coat with fat, then pour in the beaten eggs. Use a spatula to stir, gently scraping the bottom of the skillet to make large curds, about 2 minutes. Shake the pan to evenly distribute the ingredients and allow to cook undisturbed so the bottom sets, about 30 seconds. Place the pan in the oven and bake until the top is puffed and beginning to brown, 13-15 minutes. Remove skillet from the oven, allow the frittata to set for 5 minutes, then cut into wedges to serve.

MASTER RECIPE — ROASTED VEGETABLES

Preheat the oven to 425° F. Wash veggies and cut into even-size pieces. In a large bowl, toss with 2 Tbsp clarified butter or coconut oil, 1-2 crushed garlic cloves, and salt and pepper. Spread the vegetables in a single layer on a baking sheet. Bake on the middle racks of the oven, stirring about every 15 minutes to ensure even browning. If veggies are browned to your liking before they’ve reached your desired tenderness, turn the heat down to 350° F and roast longer, checking for doneness every 5-7 minutes.

MASTER RECIPE — WET SAUTE VEGETABLES

Wash your veggies under running water, then cut according to chart below. Place ½ cup water in a large nonstick skillet. Turn the heat to high, and when the water is boiling, add vegetables to pan, cover with a lid, and allow the vegetables to soften, according to the times below. When most of the water has evaporated, remove the lid and stir with a wooden spoon. Check for doneness and, if necessary, add more water, stirring vigorously, until the vegetables are tender.

MASTER RECIPE — GRILLED VEGETABLES

In a large bowl, toss 1-2 lbs washed and cut vegetables with 2 Tbsp melted clarified butter or coconut oil, 1-2 crushed garlic cloves, and salt and pepper. Let marinate for 20-30 minutes. Heat grill on high with lid closed. Remove vegetables from marinade, wrap in foil (if necessary to avoid falling through the slats), and place on grill. Turn heat down to medium and close lid. Grill for time listed, checking every 5 minutes for browning and tenderness.

MASTER RECIPE FOR THAI CURRY

¼-½ can coconut milk,
per person
· 1-2 Tbsp yellow, green, or red curry paste · protein portion,
per person
(see chart) · 2 cups cooked vegetables,
per person
(see chart)

Place coconut milk and curry paste in a large skillet over medium heat. Stir until combined, then simmer 5 minutes. Add protein (cooked) and vegetables to the skillet. Simmer until heated through, about 5-10 minutes. Mix and match your choice of protein with our vegetable recommendations, garnish, and serve.

MASTER RECIPE — BONE BROTH

4 qts water · 1 tsp salt · 2 Tbsp cider vinegar · 2 large onions, unpeeled and coarsely chopped · 2 carrots, scrubbed and coarsely chopped · 3 celery stalks, coarsely chopped · 1 bunch fresh parsley · 2-3 garlic cloves, lightly smashed · 2-4 lbs meat or poultry bones

Place all ingredients in a large slow cooker set on high. Bring to a boil, then reduce setting to low for 12- 24 hours. The longer it cooks, the better it tastes! Strain stock through a fine-mesh strainer or coffee filter and discard the waste. Homemade stock is best stored in the freezer if you’re not going to use it within a few days.

MASTER RECIPE — QUICK SOUPS

1-2 Tbsp cooking fat,
per person
· ½ medium onion, finely diced · ¼ 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.