Chicken Stew


This is one of those failsafe, go-to recipes that is perfect for using up a whole roasted chicken. You get soup and broth all at once! I do suggest roasting the chicken ahead of time, pulling the meat off the bones and getting your broth going so you have it use in the soup. I usually make this soup out of leftover chicken from the day before. I’m all about transforming leftovers and saving money (and being more sustainable) by not wasting food.

Also, you can edit this dish seasonally by changing out the veggies that go into it – such as root veggies in the winter and zucchini in the summer. Once you get the hang of the technique, the actual measurements aren’t so important.


Chicken Stew
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A simple, healthy chicken stew recipe that is easy to make and, as always, gluten free.
Recipe type: Dinner
Serves: 5
  • 1 whole chicken (about 3 lbs)
  • 3 Tbl avocado or olive oil
  • 1.5 cup chopped leek or onion
  • 1 cup chopped celery (small dice)
  • 2 cups chopped celery root, parsnip or other root vegetable (about 1 inch pieces)
  • 4 carrots, chopped into 1 inch pieces
  • ½ cup water
  • 2 tsp fresh chopped rosemary
  • 1 tsp dry thyme (or 2 tsp fresh)
  • 2 Tbl parsley
  • ½ tsp salt
  • Juice and zest of ½ lemon
  • 2 - 3 cups broth
  1. Preheat oven to 375.
  2. Place chicken in an oven safe dish, rub with 1 Tbl oil and 2 pinches salt.
  3. Roast chicken until 165 internal temp, about 1 hour. Allow to cool. This can also be done ahead of time.
  4. While chicken cools, prep your veggies. You will have chopped leek/onion, chopped celery, chopped carrot, chopped celery root/root vegetables.
  5. Heat a large pot over medium heat. Add oil.
  6. Saute leek or onion for about 3 minutes, then add celery and stir for 2 minutes. Add celery root/root vegetable and carrot, a pinch of salt, and saute for several minutes.
  7. Reduce heat to low, add ½ cup water, cover pot and allow veggies to simmer.
  8. This is a good time to pull the chicken meat off the bones.
  9. Quickly throw the bones into another large pot, cover with water and get boiling for broth if you don't already have broth on hand.
  10. When veggies are soft, add broth, chicken and herbs to the pot and allow to simmer for 5 minutes.
  11. Remove from heat, add your lemon, and check for seasoning - you may need to add salt.
  12. Note, if you don't already have chicken broth on hand, I suggest roasting the chicken ahead of time, pulling the meat off the bones, making broth, and then making the soup. This is why this recipe works really well with leftover chicken, so you have an extra day to make the broth.



Morning Glory Sweet Potato Muffins


This is one of my favorite muffin recipes – not too sweet and even sneaks in some veggies. If you’re feeding a crowd that is used to more sugar, you can add 2 -4 Tbl of coconut sugar, although I always am in favor of less sugar whenever possible. NOTE: if you don’t have Cassava flour, you an do this recipe with all coconut flour. I use Let’s Do Organic coconut flour and Otto’s cassava flour.


Morning Glory Sweet Potato Muffins
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A healthy, gluten free, grain free and nut free muffin recipe.
Recipe type: Snack
Serves: 22 Muffins
  • 6 Tbl ground flax
  • 1 cup cassava flour
  • 1 cup coconut flour
  • .5 tsp sea salt
  • 1.5 tsp baking soda
  • 1.5 tsp baking powder
  • 3 T cinnamon
  • 16.5 oz sweet potato puree
  • 15 eggs
  • ¾ c water
  • .5 cup maple syrup
  • .5 c coconut oil, melted
  • 4 oz grated carrot
  • 6 oz raisins
  • Pumpkin seeds, optional
  1. Preheat oven to 350 degrees F.
  2. Combine all dry ingredients in a large mixing bowl.
  3. Combine sweet potato, egg, water and maple syrup in a separate mixing bowl.
  4. Pour wet ingredients into dry, whisking as you pour to incorporate and avoid clumps.
  5. Once it's pretty thick, switch to a spatula to mix.
  6. Slowly add the coconut oil, then the carrots and raisins.
  7. Portion into paper muffin liners in a muffin pan, top with pumpkin seeds if desired.
  8. Bake until puffed and firm, about 25 - 30 minutes.


Pecan Pie With Nut Crust


Pecan pie is something I have strong memories of making at the first bakery I worked as a pastry chef. Thanksgiving was insane there, because we made pies. Over all the years since then, I haven’t made it again because it’s so sweet – even “healthy” versions are pretty sweet. But this year, I got some requests for my “healthified” version, so I thought, why not play around!

This recipe is still sweet to me because I don’t personally put sweetener in much of anything I eat these days. I just feel better without sugars in my life. BUT IT’S THE HOLIDAYS so let’s have some fun! I would say, if you are used to really sweet, traditional pecan pie, this won’t taste too sweet to you, and if you’re like me and don’t need much sugar, maybe take out 1 Tbl of the sweetener. Your choice.


Let’s talk about the crust quickly – as per my usual approach to cooking, I rather not use sugars, so I used dates. Dates still have a lot of natural sugar, so this is still a sweetened crust, just no added sugar. This is a simple crust and you could use it for pumpkin pie too – or any type of pie for that matter! 


Paleo Pecan Pie
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A Paleo, gluten free, grain free and low sugar version of traditional pecan pie. Enjoy the holidays without all the corn syrup!
Recipe type: Dessert
Serves: 1 Pie
  • CRUST:
  • 1 ½ cups pecan pieces
  • 1 cup chopped dates
  • 1 pinch salt
  • ¼ tsp cinnamon
  • 2 Tbl ground flax
  • 3 Tbl water
  • Ghee, for greasing pie pan
  • 5 Tbl ghee, melted
  • 2 eggs
  • 1 ½ tsp vanilla extract
  • ¾ cup maple syrup
  • ¼ cup coconut nectar (or just sub maple syrup)
  • 3 Tbl coconut sugar
  • ¼ tsp salt
  • 1 Tbl coconut milk
  • 2 ¼ cups pecan halves
  • 2 tsp coconut flour
  1. Crust:
  2. Preheat oven to 325.
  3. In a small bowl, combine the flax and water, stir and set aside.
  4. Pulse the pecans and chopped dates in a food processor until resemble course meal.
  5. Add the salt, cinnamon and flax mixture, pulse again, to evenly combine.
  6. Use a rubber spatula to scrape down the sides of the processor bowl to make sure the mixture is getting evenly mixed. Pulse again.
  7. Grease a 9 inch pie pan with some ghee just to coat the surface.
  8. Press the mixture into the greased pie dish, using your fingers and palm to press and shape the crust. I have a video on Instagram that shows me doing this step!
  9. Bake off the crust just for 5 minutes to help it set.
  10. Filling:
  11. In a medium mixing bowl, whisk to combine the eggs, vanilla, sweeteners, salt, coconut milk. Add the ghee, whisk, then add the pecans and coconut flour, whisk to evenly combine.
  12. Pour filling into crust. Use your fingers to gently arrange the pecans so they are mostly all flat.
  13. Bake until filling is mostly set and not jiggly, but still has a slight give in the center. Like a gentle ‘bounce’ when you press lightly with you finger. About 30 minutes.
  14. If your crust starts to get brown on the edges while filling is cooking, tent the pie with some foil so it’s covered.


Sausage & Vegetable Stuffing


If you’re looking to maintain your healthier eating habits over the holidays, or perhaps you’d like to stay as Whole30 compliant as you can, this is a recipe that can sub in for the traditional bread stuffing we all probably grew up eating. I LOVE stuffing. It took up 1/2 my plate in years past before I had to stop eating bread.

This dish here happens to also just make a yummy one-pan meal. I’m serving it as a side dish for Thanksgiving and can’t wait to have it as leftovers too. 

Note: I am also working on a stuffing made with grain free / paleo bread –  it will even more closely replicate traditional stuffing, however it is not Whole30 compliant (nor am I really one to eat lots of grain-free bread, but heck it’s the holidays so if you want to try it, stay tuned!)



Sausage & Vegetable Stuffing
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An easy gluten free, grain free, paleo and Whole30 compliant stuffing option for your holiday table. You can also omit the sausage for a vegetarian option.
Recipe type: Side
Serves: 5
  • 2 Ttbl ghee (or coconut oil)
  • 1 lb ground sausage meat, optional
  • 5 oz onion ( about 1 heaping cup)
  • 5 oz celery (about 1 heaping cup)
  • 4 oz crimini (about 1 heapung cup)
  • ½ cup chopped chestnuts
  • 1 lb cauliflower, riced
  • ¾ tsp finely minced fresh rosemary
  • ¾ tsp dry thyme (or 1.5 tsp fresh thyme)
  • ¾ tsp dry sage (or 1.5 tsp chopped feesh sage)
  • ¼ tsp salt
  • ¼ tsp black pepper
  • ½ cup broth
  • 2 Tbl chopped fresh parsley
  1. For the sausage meat, choose your favorite sausage and remove it from the casing.
  2. If following Whole30, make sure there is no sugar in your sausages.
  3. Heat a large sauté pan over medium heat and melt 1 Tbl ghee.
  4. If using, brown the sausage meat until no longer pink, then remove from pan and set aside. You can skip this step if you don’t want the meat.
  5. Add remaining 1 Tbl ghee to the same pan.
  6. When pan is hot, add the onion and sauté 5 minutes.
  7. Add celery. Sauté 5 minutes, then add the crimini and chestnuts.
  8. Stir occasionally for another 5 minutes, add the cauliflower, herbs, salt and pepper.
  9. Stir, then add the broth and cover pan with a lid.
  10. Reduce heat to low and cook for about 5 minutes. Add sausage meat into the pan and stir to combine. Add the parsley.
  11. Remove from heat and serve.





Carrot Ginger Soup


It’s the time of year for soups and stews! This recipe is warming, satisfying and super delicious. The ginger flavor is not overly strong and I added turmeric for a kick of anti-inflammatory properties.


Carrot Ginger Soup
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A healthy, flavorful and Whole30 compliant soup for the colder weather. This is also Autoimmune Protocol compliant.
Serves: 10 cups
  • 1 Tbl ghee (or olive oil)
  • 2 lb carrots
  • 8 oz parsnip
  • 2 oz leek
  • 8 oz celery
  • ¾ tsp sea salt
  • ¼ tsp black pepper (optional)
  • 6 cups water or broth (I used a mix of both)
  • 2 Tbl fresh grated ginger
  • 1 Tbl fresh grated turmeric (or 1 tsp dry)
  • 6 Tbl coconut milk
  1. Peel and dice the carrots and parsnip.
  2. Dice the leek and make sure rinsed of any dirt.
  3. Dice the celery.
  4. Melt the ghee in a large soup pot over medium heat.
  5. Add the leek and sauté for 5 minutes until softened, reduce heat to low.
  6. Add the celery, sauté 5 minutes.
  7. Add the carrot, parsnip, salt, pepper if using and liquid, cover and simmer until veggies are soft.
  8. Add the ginger, turmeric and coconut milk, stir and remove from heat.
  9. Use an immersion blender or blender to puree soup.
  10. Season to taste with additional salt.


Holiday Balsamic & Cranberry Veggie Roast


This recipe was born out of several things: the excitement for the holiday season, and the reality of food in my fridge that needed to get used up. I cannot stand to waste food. It makes me nuts, not to mention it’s….wasteful! So, behold we have this beautiful, flavorful, sweet, tart and savory dish that will fit perfectly on your holiday table. 


Holiday Balsamic & Cranberry Veggie Roast
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A healthy holiday dish that is Whole30 compliant, gluten free and packed with flavor.
Serves: 6
  • 1 lb mixed root vegetables (such as sweet potato and parsnip)
  • 1 lb butternut squash
  • ½ red onion
  • 2 apples
  • 8 oz cranberries
  • 3 Tbl ghee (or coconut oil), melted
  • 2 ½ tsp dried thyme
  • 1 ½ tsp fresh rosemary
  • ½ tsp cinnamon
  • ½ tsp sea salt
  • ¼ tsp black pepper
  • 2 Tbl balsamic vinegar
  • ½ cup toasted pecans (chopped)
  1. Preheat oven to 375.
  2. Peel and cut root vegetable and butternut into 1 inch cubes.
  3. Chop onion into small dice.
  4. On a large sheet pan, toss the veggies with half of the ghee and half the seasonings.
  5. Pop sheet pan into the oven to start roasting.
  6. While veggies roast, chop apples into 1 inch pieces and toss on sheet pan with cranberries, remaining ghee and remaining seasoning.
  7. Roast apple and cranberries until cranberries are wrinkled and apples are getting soft, about 20 – 30 minutes, stirring occasionally.
  8. Roast root veggies until soft, about 30 – 40 minutes, stirring occasionally.
  9. Once done, toss everything together in a bowl with pecans if using.
  10. Perfect for the holiday table!


Creamy Butternut Bake


This recipe is a MUST. I promise you. Easy yet layered with flavor and so satisfying! Also, this is a very flexible recipe so feel free to play around with ingredients – it’s pretty hard to mess it up. 

Butternut Bake

Creamy Butternut Bake
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An easy one pan baked dish designed to be Whole30 compliant, gluten-free and dairy-free while not skimping on any flavor.
Serves: 5
  • Filling:
  • 1 medium butternut squash (about 3 lbs)
  • 1 medium yellow onion
  • 1 Tbl coconut oil (or avocado oil)
  • 1.75 lbs ground meat of choice (beef, bison, turkey, or lamb)
  • 2 Tbl tomato paste (make sure compliant!)
  • 1 tsp sea salt
  • 1 tsp ground cumin
  • 1.5 tsp paprika
  • 1 tsp dried oregano, thyme, and/or basil
  • 2 cups baby spinach (or frozen spinach works too)
  • 2 cups tomato sauce
  • Topping:
  • 2 eggs
  • ½ cup full fat coconut milk
  • 1 pinch sea salt
  • 2 tsp almond or coconut flour (make sure it’s a clean brand like Bob’s Red Mill or Let’s Do Organic)
  • 1 pinch paprika for topping
  1. Preheat oven to 375
  2. Peel and cut butternut into 1 inch cubes and dice onion.
  3. On a sheet pan, toss the squash, onion and oil. Sprinkle with a little salt.
  4. Roast in oven until squash is just soft, about 30 minutes – stirring occasionally.
  5. If onions get too brown, reduce oven temp to 350.
  6. While squash cooks, prep your meat:
  7. Heat a large skillet over medium heat, add a drizzle of oil or ghee.
  8. Brown your meat, then mix in the tomato paste, remaining salt, cumin, paprika, herbs. Remove from heat and set aside.
  9. In a small bowl, whisk eggs with coconut milk and a pinch of salt.
  10. Now the fun part: layers!
  11. Use a round 2.5 quart casserole dish (or square is fine, who am I kidding)
  12. Put 1 cup sauce on bottom, 1 heaping cup of the roasted butternut/onion mixture, then the spinach, then the meat, then another 1 heaping cup butternut, then 1 cup tomato sauce.
  13. Now slowly pour your egg mixture over the top and gently mix it a little bit so it trickles down into the top layers a little.
  14. Now top off with about ½ cup remaining squash (if you don’t have any left who cares!)
  15. Sprinkle topping lightly with the flour and a little paprika for color.
  16. Bake at 375 for 40-50 minutes until bubbling, top is set and a little brown.
  17. Try not to fall face first into the dish while it’s still piping hot.


Rachel’s Whole30 Story

Rachel Norberg
Whole30 Alum x 6
Connect with me on Instagram: racheleats_
I’ve never had the chance to really reflect back on my journey to Food Freedom through the Whole30 program, so when Grace asked me if I wanted to share my story on her blog, I jumped at the chance. I always love reading peoples’ stories and learning how they came to the Whole30 program, so here is mine!

In 2011, we lost my dad to a hard fought battle with cancer. It was and remains the single most difficult thing I have ever had to go through, and still impacts my life today. It always will. I was a senior in college, going through the stress of graduating, finding a job, figuring out where to live and learning how to deal with the crippling grief I was feeling.

Long story short, I stopped taking care of myself. I just didn’t put a lot of thought or effort into my diet and it certainly showed. When Aaron (my now fiancé) and I moved in together we both weren’t feeling our best but didn’t really know where to start. We went to the gym a few days a week, ate healthy-ish during the week, but I was becoming more and more unhappy with how I was feeling and looking. We tried Weight Watchers, but that didn’t really work for me – I’d just cheat and not log things I was eating! In July of 2014 I went to NH with some friends for the holiday and that was the tipping point for me. I couldn’t find a single thing to wear that I was comfortable in, and when I saw pictures from the weekend all I could see was how unhappy I looked and felt. I had read about the Whole30 A LOT but was never brave enough to do it. I came home the next day, basically begged Aaron to do it with me (and he did, because he is the best) and the rest is history!

As of now, I’ve completed 6 full rounds, have done many mini-resets in between, read all the books and started sharing my meals online to connect with others. Lately, I’ve really been feeling more comfortable with my own Food Freedom. It did take me a while to get to a comfortable place, but here are some of my own personal Food Freedom strategies that help me every day:


  • Recognizing that I am an abstainer vs a moderator and honoring that. Sometimes it’s easier just to say no
  • Realizing that food is not moral, and you’re not being good or bad based on the food you eat. It’s just food. No 80/20 rule or “cheat” meals


  • I always grocery shop and meal prep like I am doing a Whole30 even if I’m not. Most of the time, if I cook it myself at home, it’s a Whole30 compliant meal
  • Take mini-resets whenever needed – sometimes it’s just 2 days and sometimes it’s 2 weeks. If I want pizza, I’m having pizza and not a “healthified” version of pizza. Same goes for ice cream, doughnuts etc.

The most important lesson I’ve learned is that progress is more important than perfection, and good change takes time. Learn to love the process and you will set yourself up for a successful healthy relationship with food that works for you in the long term!

Cinnamon Pumpkin Pancakes



It is Sunday. I have the day off – a rare occasion because I run a meal delivery company and the weekend is a busy time! But I am thankful for my team who can handle everything in my absence.  So, I  felt like something special for breakfast on this glorious day off. And so were born these pancakes! They are so easy and basic, you don’t need anything special or 2 hours to complete them. Serve them with ghee and a little bit of maple syrup for a dose of pancake heaven. This makes about 6 small pancakes. I ate them all myself! Ooopsie….. #twoformenoneforyou


Cinnamon Pumpkin Pancakes
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Gluten free, grain free, paleo friendly pumpkin pancakes for a special Sunday breakfast or brunch. Serve with ghee and maple syrup. Kid friendly!
Recipe type: Breakfast
Serves: 6 pancakes
  • ⅓ cup pumpkin puree
  • 2 eggs
  • 3 Tbl coconut flour
  • ½ tsp cinnamon
  • Pinch salt
  • Ghee, topping
  • Maple syrup, topping
  1. Whisk pumpkin puree in a small bowl so it’s smooth.
  2. Add eggs and whisk to combine.
  3. Add in remaining ingredients.
  4. The sweetener is optional as a topping - I’m all for keeping any type of added sweetener as low as possible, so use your discretion.


Zucchini Bread



It takes me forever to get recipes posted! But I finally have this zucchini bread I’ve been playing around with all summer. I want to change out the almond flour for a nut free version but I haven’t quite gotten that far yet. It’s easy to over consume almond flour when you’re doing gluten free or paleo style baking, so I want to caution everyone to be mindful of that. The thing is, almond flour behaves so well in baking, so it’s the easiest go-to option. But I feel like we all need to branch out and try some other flours. I used some  Otto’s cassava flour as well in this recipe, and I think I’d like to try and convert this recipe mainly over to this flour. We’ll see….

But anyway, here you go! Zucchini Bread! 



Zucchini Bread
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A gluten free, grain free and low sugar version of zucchini bread to make for a healthy treat.
Recipe type: Snack
Serves: 6
  • 1 ¼ cup blanched almond flour
  • 2 Tbl cassava flour
  • 2 ¼ tsp cinnamon

  • 1 tsp baking soda

  • ¼ tsp salt
  • 2 eggs, room temperature, beaten

  • 1 ½ Tbl honey
  • 2 Tbl coconut oil or ghee
  • 1 ripe banana, mashed
  • 1 ¾ cup shredded, unpeeled zucchini, squeezed of excess liquid
  1. Place the eggs (while still in shell) in a bowl of warm water so they are not cold when you mix them into batter
  2. Preheat oven to 350 degrees
  3. Use a whisk to combine the dry ingredients in a small bowl – the whisk helps evenly distribute the ingredients.
  4. Mash banana in a medium mixing bowl, then add egg and beat together well with a whisk. Add zucchini to combine.
  5. Sprinkle dry ingredients into wet ingredients a little bit at a time while whisking to avoid clumps. Once batter becomes thick, switch to a rubber spatula for mixing.
  6. Pour batter into a greased loaf pan
  7. Bake for 15 minutes, then rotate the pan front to back for even baking.
  8. Bake until bread is puffed and a knife inserted into the center comes out clean, about 20 - 25 more minutes.