Whole30 and Gluten Free Bolognese Sauce with Spiralized Zucchini Noodles


Whole30 and Gluten Free


  • 1 2/3 cups of stock (I used chicken that I had made in my Instant pot)
  • 2T extra virgin olive oil
  • 1 medium yellow onion
  • 2 medium carrots peeled
  • 2 celery ribs
  • 4 garlic cloves peeled
  • 2 cans of diced tomatoes (14.5 oz)
  • 1 bay leaf
  • 1 tsp Kosher salt
  • 1 tsp black pepper
  • 1/2 tsp red pepper flakes
  • 1 tsp Italian seasoning
  • 2 T fresh basil
  • 2 T fresh parsley
  • 3 T of tomato paste
  • 2 lbs of ground beef ( I use 85% meat to 15% fat from Butcher Box)
  • spiraled zucchini noodles


  1. In a small sauce pan, heat up stock
  2. Dice the carrots, celery, onion, and garlic
  3. Heat olive oil in dutch oven
  4. Sautee vegetables
  5. Add salt and pepper.
  6. Add ground beef and slowly sauté until browned
  7. Add tomato paste and cans of diced tomatoes
  8. Add Italian seasoning and red pepper flakes
  9. Let sauce simmer for 30 minutes to 1 hour.  If it needs to be thinned out, ladle in a bit of chicken stock
  10. Chop parsley
  11. Tear basil and put on top of sauce along with parsley
  12. Add sauce to the top of the spiralized zucchini noodles. The heat of the sauce will wilt spiralized noodles a bit.
  13. Add a drizzle of extra virgin olive oil on top

Emergency Snack Stash


While I go in and out of rounds of Whole30, I am gluten free 100 percent of the time. I have been for a few years now and it has changed my life entirely.  Never did I think that changing one thing would reverse so many of my health issues.  I do have a long ways to go, however…my commitment to a gluten free lifestyle has been solidified for the rest of my life.   The amount pain I go through when accidentally “glutened” is horrific. It can take weeks to fully recover.  I wouldn’t intentionally do that to myself no matter how decadent a treat is.


It does take a lot of planning and strategizing to function in social situations.  I can plan my own meals most of the time, take food to parties that I can eat, or review menus prior to going someplace.  It can get exhausting if I am being honest, but it is a non-negotiable for me when it comes to my health.  But, every now and then a “food emergency” comes up. It happened this week when I forgot my lunch at work.  For the average person, that would mean scrounging for something at work, hitting up a vending machine or a convenience store, or ordering something to be delivered.  For me, that is not an option.  I do keep a stash of gluten free and Whole 30 compliant snacks in the event that this happens.  I also usually keep a wide range of things in my car and my handbag (even an avocado most of the time…don’t judge).  It has saved me so many times.  The pictures included will show you what I keep on hand.  Hopefully, it may help someone else plan for those “food emergencies”


Whole30 and Gluten Free Bacon and Asparagus Sheet Pan Breakfast Bake


Whole30 and Gluten Free


  • Avocado oil
  • 1/2 T coarse salt
  • 1/2 T black pepper
  • 1 T of paprika
  • 6 eggs (I use pasture raised)
  • 1 package .30 oz of uncured bacon bits (I use Epic uncured bacon bits- click link to find where to buy Food Products That I Like
  • 8 spears of asparagus
  •  20 oz package of frozen shredded hash browns


  1. Defrost hash browns.  I like to do this overnight in a colander with a bowl underneath.  When I am ready to use them, I put them in a clean kitchen towel and squeeze the excess liquid out
  2. Preheat the oven to 350 degrees
  3. Line a large sheet tray with parchment paper.
  4. Arrange the hash brown potatoes as evenly as possible over the sheet tray
  5. Drizzle with avocado oil
  6. Sprinkle salt, pepper, and paprika
  7. Bake for 25 minutes, rotating half way through
  8. Take out of the oven
  9. Make 6 wells in the potatoes for 6 eggs, and crack each egg
  10. Chop up asparagus into bite sized pieces, add to the top
  11. Add bacon bits
  12. Put back in the oven for another 10-12 minutes.  You will need to adjust the time depending on how runny you like your eggs.  I like mine to be cooked through for this.
  13. Take out of oven and let cool
  14. Using a spatula, divide up into 6 servings and put in glass containers or on plates covered in foil.

Whole30 and Gluten Free Mexican Chicken Salad


Whole30 and Gluten Free

They say the best recipes are often mistakes.  This one definitely was.   I had diced onions and peppers finely to make a Spanish Omelette.  As I was taking the container of veggies out of the refrigerator, the eggs fell on the floor and broke!  So, this chicken salad came together with things that I had and it is absolutely delicious.


  • Instant Pot Shredded Chicken Breasts – 3 of them (you can search the recipe on here to find it)
  • 1 red bell pepper
  • 1 green bell pepper
  • 1 yellow bell pepper
  • 1 small red onion
  • 2 limes
  • 2 avocados- soft works best
  • bib lettuce (optional)
  • veggies cut up (optional)
  • 1T chili powder
  • 1/2 T of salt – I use grey sea salt
  • 1/2 T of black pepper


  1. Cut avocados.  Scoop out insides and mash inside of a bowl.  Add the juice of 2 limes and mix until it thins out.
  2. Finely dice the 3 colors of peppers and red onion and add to the bowl
  3. Add the shredded chicken
  4. Add the chili powder, salt, and pepper
  5. Using tongs, mix carefully to keep the integrity of the shredded chicken
  6. Add more lime juice if necessary.
  7. The longer it sits, the better it is
  8. This can be served with cut up veggies, in lettuce cups, or with bread (for non Whole30’rs)

Whole30 and Gluten Free Sweet Potato Guacamole Bite


Whole30 and Gluten Free


1 large sweet potato sliced into rounds

Avocado Oil

Primal Palate Taco Seasoning


Jalopeno Peppers



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Whole30 and Gluten Free Tahini Tuna Salad


Whole 30 and Gluten Free


  • 2 cans of wild caught tuna fish packed in water
  • 1/4 cup of diced apple
  • 1/4 cup of diced celery
  • 1/4 cup of diced red onion
  • 4T of tahini paste
  • 2T of Whole30 compliant mayo (or more if you want it creamier)
  • Juice of one large lemon (about 2T or to taste)
  • Himalayan pink salt- to tase
  • Black pepper – to taste
  • 1T of lemon pepper
  • 1 small handful of toasted almond slices


  1. Fold all of the ingredients together
  2. Sprinkle in the toasted almond slices
  3. Eat on a bed of mixed greens, stuff inside a pepper, or eat with carrot chips

Whole30 and Gluten Free Instant Pot Shredded Chicken

IMG_7893Whole30 Compliant and Gluten Free

I literally make this while doing meal prep each week.  I also keep bags of it in my freezer.  It is perfect to throw into a soup, salad, taco, etc.


  • 3 Chicken Breasts – I get mine delivered from Butcher Box
  • 2 cups of Whole30 compliant chicken broth or stock
  • 1T of coarse salt
  • 1T of peppercorns
  • 1 bay leaf
  • Variations- adding chili powder and cumin to broth, adding Italian Seasoning and garlic cloves


  1. Put chicken broth or stock into Instant Pot
  2. Add salt, peppercorns, bay leaf, and seasonings
  3. Add chicken breasts
  4. Set on steam setting for 35 minutes
  5. Remove chicken breasts.
  6. Shred with fork
  7. Store in glass container to use during the week or put in freezer.  If I freeze it, I usually ladle in a bit of stock to keep it moist when it defrosts and re-heats.
  8. Strain and use the extra stock for other cooking projects.  I usually put it in ice cube trays and freeze them.  It is now an infused stock.