Free ebooks ==> www.Ebook777.com www.Ebook777.com Free ebooks ==> www.Ebook777.com 30 DAYS GRAIN~ FREE www.Ebook777.com 30DaysGrainFree_001-059.indd 30DaysGrainFree_001-059.indd (TexT) Job: 11085 Title: 30 Days Grain Free (ProVision) Page: 01 11/5/16 9:20 am 11/5/16 2:51 pm 30DaysGrainFree_001-059.indd 30DaysGrainFree_001-059.indd Job: 11085 Title: 30 Days Grain Free (ProVision) Page: 02 11/5/16 9:20 am 11/5/16 2:51 pm 28 29 30 DAYS A day-by-day guide and meal plan for beginning a grain-free diet GRAIN~ FREE CARA COMINI 30DaysGrainFree_001-059.indd 30DaysGrainFree_001-059.indd (TexT) Job: 11085 Title: 30 Days Grain Free (ProVision) Page: 03 11/5/16 9:20 am 11/5/16 2:51 pm Free ebooks ==> www.Ebook777.com © 2016 Quarto Publishing Group USA Inc First published in the United States of America in 2016 by Fair Winds Press, an imprint of Quarto Publishing Group USA Inc 100 Cummings Center Suite 406-L Beverly, Massachusetts 01915-6101 Telephone: (978) 282-9590 Fax: (978) 283-2742 QuartoKnows.com Visit our blogs at QuartoKnows.com All rights reserved No part of this book may be reproduced or utilized, in any form or by any means, electronic or mechanical, without prior permission in writing from the publisher 20 19 18 17 16 12345 ISBN: 978-1-59233-718-7 Digital edition published in 2016 eISBN: 978-1-63159-163-1 Library of Congress Cataloging-in-Publication Data Names: Comini, Cara, author Title: 30 days grain-free : a day-by-day guide and meal plan for beginning a grain-free diet / Cara Comini Other titles: Thirty days grain-free Description: Beverly, Massachusetts : Fair Winds Press, 2016 Identifiers: LCCN 2016004676 (print) | LCCN 2016006631 (ebook) | ISBN 9781592337187 (paperback) | ISBN 9781631591631 () Subjects: LCSH: Wheat-free diet Health aspects | Wheat-free diet Recipes | BISAC: HEALTH & FITNESS / Diets Classification: LCC RM237.87 C66 2016 (print) | LCC RM237.87 (ebook) | DDC 641.5/639311 dc23 LC record available at http://lccn.loc.gov/2016004676 Design and page layout: Laura McFadden Design, Inc Photography: Kristin Teig Styling: Catrine Kelty Printed in China The information in this book is for educational purposes only It is not intended to replace the advice of a physician or medical practitioner Please see your health care provider before beginning any new health program www.Ebook777.com 30DaysGrainFree_001-059.indd 30DaysGrainFree_001-059.indd (TexT) Job: 11085 Title: 30 Days Grain Free (ProVision) Page: 04 11/5/16 9:20 am 11/5/16 2:51 pm To Hannah, Samuel, and Levi ⏟ 30DaysGrainFree_001-059.indd 30DaysGrainFree_001-059.indd (TexT) Job: 11085 Title: 30 Days Grain Free (ProVision) Page: 05 11/5/16 9:20 am 11/5/16 2:51 pm ⏟ contents ⏟ 30DaysGrainFree_001-059.indd 30DaysGrainFree_001-059.indd (TexT) Job: 11085 Title: 30 Days Grain Free (ProVision) Page: 11/5/16 9:20 am 11/5/16 2:51 pm CHAPTER | Grain-Free Basics CHAPTER | Week One: Starting from Scratch 23 CHAPTER | Week Two: Seeing So Many Improvements! 61 CHAPTER | Week Three: Becoming a Habit 91 CHAPTER | Week Four: The Home Stretch 123 CHAPTER | Company’s Coming! 145 CHAPTER | Homemade Staples 157 CHAPTER | Craving Busters 175 About the Author 186 Shopping Lists 187 Index 193 30DaysGrainFree_001-059.indd 30DaysGrainFree_001-059.indd (TexT) Job: 11085 Title: 30 Days Grain Free (ProVision) Page: 11/5/16 9:21 am 11/5/16 2:51 pm 30DaysGrainFree_001-059.indd 30DaysGrainFree_001-059.indd (TexT) Job: 11085 Title: 30 Days Grain Free (ProVision) Page: 11/5/16 9:21 am 11/5/16 2:51 pm ⏟ Free ebooks ==> www.Ebook777.com one CHAPTER ⏟ GRAIN-FREE BASICS Why Are People Going Grain-Free? In the past half-century, rates of chronic illness, obesity, and mental health issues in children have increased five-fold Yes, some of this can be attributed to more accurate diagnoses, but if we look at the typical elementary school class, we see eczema, obesity, asthma, ADD, and children on the autistic spectrum as a common occurrence—much more prevalent than we remember in our own classrooms and certainly those of our grandparents Alarmed at the declining health of our youth, who should be bursting with vigor and energy, many of us have become determined to make changes to reverse this downward spiral Changes we can all enact and follow The most logical place to start is in the kitchen Valuing what we consume not only provides our bodies and minds the nutrients we need to work, play, and live, but it also says, three times a day, “You matter You are worth preparing good food for and taking care of.” When we eat in a way that makes us feel good, we are saying: • Our health matters more than the convenience of a drive-through window • Our health matters more than the profits of Big Agriculture, who grow crops in nutrient-depleted soil, use as many chemicals on the food as will increase their profits, refine the food into additive-riddled, highly processed food-like products, and then sell those food-like products to us in packages • Our health matters more than our desire to continue our own unhealthy habits, even if unhealthy is all we’ve ever known www.Ebook777.com 30DaysGrainFree_001-059.indd 30DaysGrainFree_001-059.indd (TexT) Job: 11085 Title: 30 Days Grain Free (ProVision) Page: 11/5/16 9:21 am 11/5/16 2:51 pm Shopping Lists Making a commitment to live grain-free for a month can be a daunting process Knowing what to cook is half the battle, but the other half is knowing what to buy at the grocery store On the following pages, you'll find shopping lists for each week outlined in this book, as well as a list of staple ingredients you should keep stocked in your pantry Don't see a quantity listed next to an ingredient? The ingredient is optional or a suggestion and the quantity is up to you! ⏟ Pantry StaPleS ⏟ Allspice or nutmeg Basil, dried Cayenne pepper Chili powder Cinnamon Coriander, ground Cumin, ground Dill, dried Garlic, granulated Ginger, ground Italian seasoning Olive oil Onion powder Oregano, dried Paprika Parsley, dried Red pepper flakes Rosemary, dried Sage, dried Vanilla extract Almond flour, lbs (1.8 kg) Apple cider vinegar, 12 oz (355 ml) Baking soda Butter, cups (1.8 kg, or 16 sticks) Coconut flour, 12 oz (340 g) Coconut oil, 60 oz (1.7 kg) Coconut, 12 oz (340 g), dried, unsweetened, and shredded Honey, 60 oz (1.7 kg) Horseradish Lemon juice, 25 oz (740 ml) Mustard Nut butter, 25 oz (700 g) 187 30DaysGrainFree_156-200.indd 187 30DaysGrainFree_156-200.indd 187 (TexT) Job: 11085 Title: 30 Days Grain Free (ProVision) Page: 187 11/5/16 9:11 am 11/5/16 9:09 am ⏟ ChaPter (Page 23) Week One: Starting from Scratch ⏟ Bacon Chicken tenders, lbs (900 g) Chicken thighs, lbs (900 g), boneless and skin-on Chicken wings, lbs (1.4 kg) Ground beef, lbs (4 kg) Lamb chops, 12, each inches (5 cm)-thick Lamb roast, lb (450 g) Salmon, cans (10 oz, or 280 g each) Bleu cheese Eggs, 36 Feta cheese Full-fat yogurt, quarts (2 L) Ghee Grated cheese Heavy whipping cream, quart (945 ml) Swiss cheese Whole milk, gallon (3.8 L) Apples, Asparagus, lb (450 g) Avocados, Bananas, Berries, lbs (1.4 kg) Broccoli, head Butter lettuce, head Butternut squash, Carrots Cauliflower, head Celery roots, 188 English cucumber, Frozen peas, lb (450 g) Garlic, Lemon, Mixed frozen vegetables, lb (450 g) Onion, red, Onions, Oranges, Pineapple, Portobello mushrooms (baby), oz (115 g) Portobello mushrooms (large), Radishes Scallions Strawberries Zucchini, Anaheim chile pepper, Basil leaves Mint, fresh Almonds Applesauce Chia seeds Coconut aminos Coconut milk, cans (13.5 oz, or 380 ml each) Lemon pepper Pickles Pine nuts Tomato paste White pepper 30 DAYS GRAIN-FREE 30DaysGrainFree_156-200.indd 188 30DaysGrainFree_156-200.indd 188 (TexT) Job: 11085 Title: 30 Days Grain Free (ProVision) Page: 188 11/5/16 9:11 am 11/5/16 9:09 am ⏟ ChaPter (Page 61) Week Two: Seeing So Many Improvements! ⏟ Chicken drumsticks, 12 Ground beef, lbs (1.8 kg) Lamb roast, boneless, lbs (1.4 kg) Pork roast, lbs (1.4 kg) Butter Eggs, 58 Goat cheese Heavy whipping cream, quart (945 ml) Mozzarella cheese Parmesan cheese Plain yogurt, oz (57 g) Whole milk, gallon (3.8 L) Anaheim chile, Apples, Avocados, Baby spinach, lb (450 g) Bananas, Basil leaves Bell peppers, Broccoli, head Butter lettuce, head Butternut squash, Celery Cilantro, fresh English cucumber, Garlic, heads Grapes Green beans, lb (450 g) Mangos, Onions, red, Onions, white, Oranges, Peach, Pine nuts Pineapple, Seasonal fruit Spaghetti squash, Strawberries Sugar snap peas Tomatoes, Zucchini, lbs (1.4 kg) Black olives Coconut cream Coconut milk, cans (13.5 oz, or 380 ml each) Lime juice Orange juice Orange zest Pecans Raw nuts, lbs (1.4 kg) Sesame seeds Tomato paste, can (6 oz, or 170 g) Tomato sauce, jars SHOPPING LISTS 30DaysGrainFree_156-200.indd 189 30DaysGrainFree_156-200.indd 189 (TexT) Job: 11085 Title: 30 Days Grain Free (ProVision) Page: 189 189 11/5/16 9:11 am 11/5/16 9:09 am ⏟ ChaPter (Page 91) Week Three: Becoming a Habit ⏟ Bacon, lb (450 g) Beef roast, 1½ lbs (680 kg) Chicken, shredded, cups (450 g) Cod filets, Ground beef, lbs (900 g) Summer sausage Tri-tip roast, lbs (1.4 kg) Tuna, cans (5 oz, or 140 g each) Cheddar cheese Eggs, 32 Grated cheese Heavy whipping cream, quart (945 ml) Monterey jack cheese Plain yogurt, oz (57 g) Whole milk, gallon (3.8 L) Anaheim chile, Apples, lbs (1.4 kg) Artichoke hearts, cup (300 g) Avocados, Bananas, Bell peppers, Berries Butternut squash, lbs (1.4 kg) Cabbage, head Carrots Cauliflower florets, lb (450 g) Cauliflower, frozen, lbs (900 g) Dill, fresh Garlic, heads 190 Grapes Kale Leeks, Lettuce, heads Mushrooms, Onions, Pearl onions, Peas, frozen, lb (450 g) Radishes Scallions Spinach, cups (450 g) Strawberries Sugar snap peas, lb (450 g) Tomatoes, Winter squash, small Coconut milk, cans (13.5 oz, or 380 ml each) Gelatin Lemon zest Navy beans Olives Orange juice Pineapple juice Poppy seeds Pumpkin puree Pumpkin seeds Raisins Tomato sauce, jar Walnuts 30 DAYS GRAIN-FREE 30DaysGrainFree_156-200.indd 190 30DaysGrainFree_156-200.indd 190 (TexT) Job: 11085 Title: 30 Days Grain Free (ProVision) Page: 190 11/5/16 9:11 am 11/5/16 9:09 am ⏟ ChaPter (Page 123) Week Four: The Home Stretch ⏟ Chicken lunchmeat Chicken thighs, bone-in and skin-on, lbs (1.8 kg) Chicken thighs, boneless, 5½ lbs (2.5 kg) Ground beef, lb (450 g) Ground pork, lb (450 g) Roasting chicken, Sirloin steak, 1½ lbs (680 g) Tuna, cans (5 oz, or 140 g each) Eggs, 41 Heavy whipping cream, quart (945 ml) Monterey jack cheese Parmesan cheese Plain yogurt, oz (57 g) Whole milk, gallon (3.8 L) Alfalfa sprouts Anaheim chiles, Avocados, Baby spinach, lb (450 g) Bananas, Beets, Bell pepper, Berries Butter lettuce, head Butternut squash, Cabbage, head Carrots Cauliflower, head Cherries Chives Cilantro, fresh Garlic, heads Green apples, Jalapeño pepper, Mint, fresh Napa cabbage, head Onions, Oranges, Peaches, Romaine lettuce, heads Spinach Tomatoes, Zucchini, Black olives Coconut milk, cans (13.5 oz, or 380 ml each) Coffee Navy beans, 1½ lbs (680 g) Pickles Raisins Sunflower seeds, hulled and unsalted SHOPPING LISTS 30DaysGrainFree_156-200.indd 191 30DaysGrainFree_156-200.indd 191 (TexT) Job: 11085 Title: 30 Days Grain Free (ProVision) Page: 191 191 11/5/16 9:11 am 11/5/16 9:09 am ⏟ ChaPter (Page 145) Company’s Coming! ⏟ Bacon, lbs (900 g) Chicken thighs, boneless and skinless, lbs (1.8 kg) Eggs, Heavy cream, pint (475 ml) Anaheim chiles, Bananas, Berries Carrots Fresh ginger Garlic, heads Grapes, ½ lb (225 g) Lettuce, head Onion, Red cabbage, head Scallions Strawberries, lb (450 g) Sugar snap peas Cocoa powder Coconut milk, cans (13.5 oz, or 380 ml each) Gelatin Olives Pecans Sesame seeds, hulled Sunflower seeds, hulled and unsalted 192 30 DAYS GRAIN-FREE 30DaysGrainFree_156-200.indd 192 30DaysGrainFree_156-200.indd 192 (TexT) Job: 11085 Title: 30 Days Grain Free (ProVision) Page: 192 11/5/16 9:11 am 11/5/16 9:09 am Index 24-Hour Homemade Yogurt Buffalo Chicken Wings, 53 Cabbage Salad, 120–121 Cocoa–Peanut Butter Breakfast Milkshake, 51 Coconut Flour Pancakes with Chia Jam, 126 French Toast with Strawberries, 84 Hootenanny Pancakes, 47 Nut Butter and Banana Smoothie, 80–81 Peaches and Cream Smoothie, 132 recipe, 166 Taco-Night Salad, 102 Tacos in Lettuce Wraps, 72 Tri-Tip Roast with Baked Squash Wedges and Cabbage Salad, 120–121 White Chicken Chili, Hootenanny Pancakes, and Green Salad, 128 Yogurt Parfaits, 96 Yogurt Parfaits with Coconut Sprinkles, 36 apricots Curried Chicken over Cauliflower Rice, 110 Warm Napa Chicken Salad, 133 artichoke hearts, in Pumpkin–Sesame Crackers with Spinach Dip and Sliced Lamb, 93 asparagus, in Roasted Lemon-Pepper Chicken Thighs with Asparagus, 39 avocados Breakfast Sausage with Avocado and Orange Slices, 30–31 Burgers on Portobellos with Squash Fries, 43–44 Leftover Roasted Pepper and Butternut Squash Soup with Mango-Avocado Salad, 87 Mango-Avocado Salad, 87 Tuna-Stuffed Avocados, 100 White Chicken Chili, Hootenanny Pancakes, and Green Salad, 128 A B acorn squash, in Tri-Tip Roast with Baked Squash Wedges and Cabbage Salad, 120–121 alfalfa sprouts, in Chicken and Sprout Sandwiches on Waffles, 141 almond butter, in Banana–Nut Butter Muffins, 116 Almond Flour Biscuits with Poached Eggs and Hollandaise Sauce, 124 almonds Meal Salad with Coconut-Lime Dressing, 142 Yogurt Parfaits with Coconut Sprinkles, 36 apples Apple Chutney, 167 Apple Crisp, 115 Cabbage Salad, 120–121 Chicken Strips with Honey-Mustard Dipping Sauce and Fruit Salad, 42 Coconut Flour Apple Muffins, 76 Coconut Flour Waffles, 54 Curried Chicken over Cauliflower Rice, 110 Dried Fruit Candy, 182 Hot Cooked Apples, 39 Leftover Meat-Stuffed Peppers, 137 Leftover Slow-Cooker Pulled Pork over Greens, 80 Stuffed Apples, 131 Tri-Tip Roast with Baked Squash Wedges and Cabbage Salad, 120–121 applesauce Coconut Flour Apple Muffins, 76 Coconut Flour Pancakes with Chia Jam, 126 Coconut Flour Waffles, 54 Hootenanny Pancakes, 47 Roasted Pepper and Butternut Squash Soup with Coconut Flour Bread, 83 bacon BLT Salad and Lemonade Gummies, 106 Burgers on Portobellos with Squash Fries, 43–44 Cauliflower-Leek Soup with Leftover Muffins, 119 Chicken–Pepper Poppers and Fruit Kebabs, 150 Meat Lover’s Omelet with Bacon and Sausage, 92 Baked “Fried” Chicken with Cabbage Salad, 138 Baked Squash Wedges, 120–121 bananas Banana–Nut Butter Muffins, 116 Chicken–Pepper Poppers and Fruit Kebabs, 150 Chicken Strips with Honey-Mustard Dipping Sauce and Fruit Salad, 42 Cocoa–Peanut Butter Breakfast Milkshake, 51 Creamy Coconut-Strawberry Smoothie, 27 Dried Fruit Candy, 182 Fruit and Veggie Smoothie, 98 Leftover Veggie-Packed Meatballs with Steamed Vegetables and Fruit Salad, 67 Nut Butter and Banana Smoothie, 80–81 Orange Smoothie, 108 Peaches and Cream Smoothie, 132 Piña Colada Smoothie, 66 shopping for, 26 Basic Salad Dressing BLT Salad and Lemonade Gummies, 106 Chicken Thighs in Mushroom Sauce with Spinach and Mandarin Orange Salad, 125 recipes, 158 Spinach and Mandarin Orange Salad, 125 beans Southwestern Beef Strips, 132 Taco-Night Salad, 102 White Chicken Chili, Hootenanny Pancakes, and Green Salad, 128 beef bones, for Beef Stock, 163 beef, ground Breakfast Sausage with Avocado and Orange Slices, 30–31 Burgers on Portobellos with Squash Fries, 43–44 Easy Ground Beef Jerky, 184 Meat-Lover’s Meat-za, 113 Meat-Stuffed Peppers, 136 Tacos in Lettuce Wraps, 72 Veggie-Packed Meatballs with Honey– Ginger Reduction Sauce, 57–58 Zucchini-Egg Bake, 140 Zucchini Lasagna, 64 beef, roast Slow-Cooker Pot Roast, 97 Tri-Tip Roast with Baked Squash Wedges and Cabbage Salad, 120–121 beef sirloin, in Southwestern Beef Strips, 132 Beef Stock Homemade Bouillon Cubes, 163 recipe, 163 beets, in Roasted Chicken with Root Vegetables, 131 bell peppers Meatballs with Sautéed Veggies, 63 Meat-Lover’s Meat-za, 113 Meat-Stuffed Peppers, 136 Quick Lemon Chicken Stir-Fry, 52 Roasted Pepper and Butternut Squash Soup with Coconut Flour Bread, 83 Southwestern Beef Strips, 132 Tuna-Stuffed Avocados, 100 berries BLT Salad and Lemonade Gummies, 106 Chicken–Pepper Poppers and Fruit Kebabs, 150 Chicken Strips with Honey-Mustard Dipping Sauce and Fruit Salad, 42 Coconut Flour Crêpes with Berry Sauce, 146 Coconut Flour Crêpes with Fresh Berries, 70 Coconut Flour Pancakes with Chia Jam, 126 Creamy Coconut-Strawberry Smoothie, 27 Dried Fruit Candy, 182 French Toast with Strawberries, 84 Hootenanny Pancakes, 47 Leftover Veggie-Packed Meatballs with Steamed Vegetables and Fruit Salad, 67 Lemonade Gummies, 106 Nut Butter and Chia Jam Sandwiches, 48 biscuits, as Almond Flour Biscuits, 124 193 30DaysGrainFree_156-200.indd 193 30DaysGrainFree_156-200.indd 193 (TexT) Job: 11085 Title: 30 Days Grain Free (ProVision) Page: 193 11/5/16 9:11 am 11/5/16 9:09 am black olives Creamy Basil Egg Salad, 78 Egg Salad with Sesame–Sunflower Seed Grain-Free Crackers, 153 Meal Salad with Coconut-Lime Dressing, 142 Tacos in Lettuce Wraps, 72 Tuna Salad Wraps, 127 BLT Salad and Lemonade Gummies, 106 blueberries, in Nut Butter and Chia Jam Sandwiches, 48 blue cheese, in Buffalo Chicken Wings, 53 breads Coconut Flour Bread, 83 French Toast with Strawberries, 84 Roasted Pepper and Butternut Squash Soup with Coconut Flour Bread, 83 breakfast Almond Flour Biscuits with Poached Eggs and Hollandaise Sauce, 124 Banana–Nut Butter Muffins, 116 Breakfast Sausage with Avocado and Orange Slices, 30–31 Celery Root Hash Browns with Scrambled Eggs, 24 Cherry Scones, 137 Cinnamon Drop Buns, 152 Cocoa-Peanut Butter Breakfast Milkshake, 51 Coconut Flour Apple Muffins, 76 Coconut Flour Crêpes with Berry Sauce, 146 Coconut Flour Crêpes with Fresh Berries, 70 Coconut Flour Pancakes with Chia Jam, 126 Coconut Flour Waffles, 54 Fluffy Omelet with Breakfast Sausage and Veggies, 40 French Toast with Strawberries, 84 Fried Eggs with Fruit Salad, 74 Fruit and Veggie Smoothie, 98 Herbed Scrambled Eggs with Hot Butter Coffee, 134 Hootenanny Pancakes, 47 Lemon Poppy Seed Pancakes, 105 Meat Lover’s Omelet with Bacon and Sausage, 92 Nut Butter and Banana Smoothie, 80–81 Orange Smoothie, 108 Peaches and Cream Smoothie, 132 Piña Colada Smoothie, 66 Poached Eggs with Easy Hollandaise Sauce, 62 Pumpkin Quiche with Almond Flour Crust, 112 Skillet Squash with Eggs, 130 Yogurt Parfaits, 96 Yogurt Parfaits with Coconut Sprinkles, 36 Zucchini-Egg Bake, 140 Breakfast Sausage Fluffy Omelet with Breakfast Sausage and Veggies, 40 194 Meat Lover’s Omelet with Bacon and Sausage, 92 recipe, 30–31 brie, in Homemade “Lunchables,” 96 broccoli Leftover Veggie-Packed Meatballs with Steamed Vegetables and Fruit Salad, 67 Veggie-Packed Meatballs with Honey– Ginger Reduction Sauce, 57–58 Buffalo Chicken Wings, 53 Burgers on Portobellos with Squash Fries, 43–44 butternut squash Burgers on Portobellos with Squash Fries, 43–44 Leftover Roasted Pepper and Butternut Squash Soup with Mango-Avocado Salad, 87 Pesto-Topped Cod with Butternut Squash Purée, 107 Roasted Pepper and Butternut Squash Soup with Coconut Flour Bread, 83 Skillet Squash with Eggs, 130 Squash Fries, 43–44 C cabbage Cabbage Salad, 120–121 Kimchi (Korean Sauerkraut), 173 Leftover Napa Chicken Salad, 135 Sauerkraut, 172 Summer Rolls, 154 Tri-Tip Roast with Baked Squash Wedges and Cabbage Salad, 120–121 Warm Napa Chicken Salad, 133 Cabbage Salad, 120–121 carrots Dilly Carrot Sticks, 168 Grain-Free Carrot Cupcakes with Pineapple, Coconut, and Raisins, 179 Homemade “Lunchables,” 96 Kimchi (Korean Sauerkraut), 173 Lamb Stir-Fry, 95 Meatballs with Sautéed Veggies, 63 Quick Lemon Chicken Stir-Fry, 52 Roasted Chicken with Root Vegetables, 131 Slow-Cooker Pot Roast, 97 Summer Rolls, 154 Veggie-Packed Meatballs with Honey– Ginger Reduction Sauce, 57–58 cauliflower Cauliflower-Leek Soup with Leftover Muffins, 119 Cauliflower Rice, 109 Curried Chicken over Cauliflower Rice, 110 Fish Patties with Cauliflower Rice, 109 Lamb Chops with Roasted Cauliflower, 50 Meat-Stuffed Peppers, 136 Veggie-Packed Meatballs with Honey– Ginger Reduction Sauce, 57–58 celery Celery Root Hash Browns with Scrambled Eggs, 24 Creamy Basil Egg Salad, 78 Egg Salad with Sesame–Sunflower Seed Grain-Free Crackers, 153 Homemade “Lunchables,” 96 Cheddar cheese Burgers on Portobellos with Squash Fries, 43–44 Homemade “Lunchables,” 96 Meat-Stuffed Peppers, 136 Taco-Night Salad, 102 Zucchini Lasagna, 64 Cherry Scones, 137 Chia Jam Coconut Flour Pancakes with Chia Jam, 126 Nut Butter and Chia Jam Sandwiches, 48 Nut Butter and Jam Roll-Ups with Dilly Carrot Sticks, 71 chicken breasts Baked “Fried” Chicken with Cabbage Salad, 138 Curried Chicken over Cauliflower Rice, 110 chicken, chopped, in Summer Rolls, 154 chicken, diced, in White Chicken Chili, Hootenanny Pancakes, and Green Salad, 128 chicken drumsticks Chicken Stock, 163 Orange Chicken Drumsticks, 69 chicken lunchmeat Chicken and Pesto Sandwiches on Waffles, 56 Chicken and Sprout Sandwiches on Waffles, 141 Chicken Sandwiches on Biscuits, 124 chicken, shredded, in Taco-Night Salad, 102 Chicken Stock Cauliflower-Leek Soup with Leftover Muffins, 119 Chicken Thighs in Mushroom Sauce with Spinach and Mandarin Orange Salad, 125 Curried Chicken over Cauliflower Rice, 110 Homemade Bouillon Cubes, 163 Ketchup, 159 Pesto-Topped Cod with Butternut Squash Purée, 107 recipe, 163 Roasted Pepper and Butternut Squash Soup with Coconut Flour Bread, 83 Slow-Cooker Pulled Pork over Greens, 79 Veggie-Packed Meatballs with Honey– Ginger Reduction Sauce, 57–58 White Chicken Chili, Hootenanny Pancakes, and Green Salad, 128 chicken tenders, in Quick Lemon Chicken Stir-Fry, 52 chicken thighs Baked “Fried” Chicken with Cabbage Salad, 138 Chicken–Pepper Poppers and Fruit Kebabs, 150 30 DAYS GRAIN-FREE 30DaysGrainFree_156-200.indd 194 30DaysGrainFree_156-200.indd 194 (TexT) Job: 11085 Title: 30 Days Grain Free (ProVision) Page: 194 11/5/16 9:11 am 11/5/16 9:09 am Chicken Thighs in Mushroom Sauce with Spinach and Mandarin Orange Salad, 125 Curried Chicken over Cauliflower Rice, 110 Roasted Lemon-Pepper Chicken Thighs with Asparagus, 39 Warm Napa Chicken Salad, 133 chicken, whole, in Roasted Chicken with Root Vegetables, 131 chicken wings, in Buffalo Chicken Wings, 53 chile peppers Apple Chutney, 167 Chicken–Pepper Poppers and Fruit Kebabs, 150 Cultured Salsa, 171 Kimchi (Korean Sauerkraut), 173 White Chicken Chili, Hootenanny Pancakes, and Green Salad, 128 chili Leftover White Chicken Chili with Hootenanny Pancake and Fresh Fruit, 130 White Chicken Chili, 128 Cinnamon Drop Buns, 152 Cocoa–Peanut Butter Breakfast Milkshake, 51 cocoa powder Chocolate Gelatin with Whipped Cream, 151 Cocoa–Peanut Butter Breakfast Milkshake, 51 Homemade Chocolate Truffles, 176 coconut cream Coconut Flour Crêpes with Fresh Berries, 70 Homemade Chocolate Truffles, 176 coconut flakes Piña Colada Smoothie, 66 Yogurt Parfaits with Coconut Sprinkles, 36 Coconut Flour Apple Muffins, 76 Coconut Flour Bread, 83 Coconut Flour Crêpes Coconut Flour Crêpes with Berry Sauce, 146 Coconut Flour Crêpes with Fresh Berries, 70 Nut Butter and Jam Roll-Ups with Dilly Carrot Sticks, 71 Coconut Flour Pancakes with Chia Jam, 126 Coconut Flour Waffles Chicken and Pesto Sandwiches on Waffles, 56 Chicken and Sprout Sandwiches on Waffles, 141 recipe, 54 Coconut-Lime Dressing, 142 coconut milk Buffalo Chicken Wings, 53 Chocolate Gelatin with Whipped Cream, 151 Cocoa–Peanut Butter Breakfast Milkshake, 51 Coconut Flour Pancakes with Chia Jam, 126 Coconut-Vanilla Ice Cream, 53 Creamy Coconut-Strawberry Smoothie, 27 French Toast with Strawberries, 84 Fruit and Veggie Smoothie, 98 Lamb Kebabs with Dill-Coconut Dipping Sauce, 33–34 Leftover Roasted Pepper and Butternut Squash Soup with Mango-Avocado Salad, 87 Lemon Poppy Seed Pancakes, 105 Meal Salad with Coconut-Lime Dressing, 142 Nut Butter and Banana Smoothie, 80–81 Peaches and Cream Smoothie, 132 Piña Colada Smoothie, 66 Summer Rolls, 154 coconut oil Buffalo Chicken Wings, 53 Burgers on Portobellos with Squash Fries, 43–44 Celery Root Hash Browns with Scrambled Eggs, 24 Coconut Flour Waffles, 54 Fluffy Omelet with Breakfast Sausage and Veggies, 40 Hot Cooked Apples, 39 Leftover Lamb Kebabs with Cucumber and Feta, 38 Quick Lemon Chicken Stir-Fry, 52 coconut, shopping for, 19 coconut, shredded Homemade Chocolate Truffles, 176 Salmon-Coconut Patties, 28 Simple Macaroons, 181 Yogurt Parfaits, 96 cod Fish Patties with Cauliflower Rice, 109 Pesto-Topped Cod with Butternut Squash Purée, 107 coffee eliminating from diet, 24 Hot Butter Coffee, 134 company Chicken–Pepper Poppers and Fruit Kebabs, 150 Chocolate Gelatin with Whipped Cream, 151 Cinnamon Drop Buns, 152 Coconut Flour Crêpes with Berry Sauce, 146 Egg Salad with Sesame–Sunflower Seed Grain-Free Crackers, 153 Sesame–Sunflower Seed Grain-Free Crackers, 149 Summer Rolls, 154 cream cheese, in Grain-Free Carrot Cupcakes with Pineapple, Coconut, and Raisins, 179 Creamy Basil Egg Salad, 78 Creamy Coconut-Strawberry Smoothie, 27 Crispy Dehydrator Mushroom Chips, 183 Crispy Nuts Apple Crisp, 115 Curried Chicken over Cauliflower Rice, 110 Egg Salad with Sesame–Sunflower Seed Grain-Free Crackers, 153 Meal Salad with Coconut-Lime Dressing, 142 recipe, 164 Yogurt Parfaits with Coconut Sprinkles, 36 cucumber Homemade “Lunchables,” 96 Leftover Lamb Kebabs with Cucumber and Feta, 38 cultured foods 24-Hour Homemade Yogurt, 166 Apple Chutney, 167 Cultured Salsa, 171 Dilly Carrot Sticks, 168 introduction to, 165 Kimchi (Korean Sauerkraut), 173 Sauerkraut, 172 Cultured Salsa recipe 171 Southwestern Beef Strips, 132 Taco-Night Salad, 102 Tacos in Lettuce Wraps, 72 Curried Chicken over Cauliflower Rice, 110 D dates, in Curried Chicken over Cauliflower Rice, 110 desserts See also savory treats; sweet treats Apple Crisp, 115 Chocolate Gelatin with Whipped Cream, 151 Coconut-Vanilla Ice Cream, 53 Hot Cooked Apples, 39 Stuffed Apples, 131 Deviled Eggs, 88 Dilly Carrot Sticks Homemade “Lunchables,” 96 Nut Butter and Jam Roll-Ups with Dilly Carrot Sticks, 71 recipe, 168 dinner Baked “Fried” Chicken with Cabbage Salad, 138 Buffalo Chicken Wings, 53 Burgers on Portobellos with Squash Fries, 43–44 Chicken–Pepper Poppers and Fruit Kebabs, 150 Chicken Thighs in Mushroom Sauce with Spinach and Mandarin Orange Salad, 125 Curried Chicken over Cauliflower Rice, 110 Lamb Chops with Roasted Cauliflower, 50 Lamb Kebabs with Dill-Coconut Dipping Sauce, 33–34 Lamb Roast with Sesame–Green Beans and Deviled Eggs, 88–89 Lamb Stir-Fry, 95 Meal Salad with Coconut-Lime Dressing, 142 Meat-Lover’s Meat-za, 113 Meat-Stuffed Peppers, 136 INDEX 30DaysGrainFree_156-200.indd 195 30DaysGrainFree_156-200.indd 195 (TexT) Job: 11085 Title: 30 Days Grain Free (ProVision) Page: 195 195 11/5/16 9:11 am 11/5/16 9:09 am Orange Chicken Drumsticks, 69 Pesto-Topped Cod with Butternut Squash Purée, 107 Roasted Chicken with Root Vegetables, 131 Roasted Lemon-Pepper Chicken Thighs with Asparagus, 39 Roasted Pepper and Butternut Squash Soup with Coconut Flour Bread, 83 Salmon-Coconut Patties with Green Pea Salad, 28 Slow-Cooker Pot Roast, 97 Spaghetti Squash and Meatballs, 75 Summer Rolls, 154 Taco-Night Salad, 102 Tacos in Lettuce Wraps, 72 Tri-Tip Roast with Baked Squash Wedges and Cabbage Salad, 120–121 Veggie-Packed Meatballs with Honey– Ginger Reduction Sauce, 57–58 Warm Napa Chicken Salad, 133 White Chicken Chili, Hootenanny Pancakes, and Green Salad, 128 Zucchini Lasagna, 64 Dried Fruit Candy, 182 E Easy Ground Beef Jerky, 184 Easy Hollandaise Sauce Almond Flour Biscuits with Poached Eggs and Hollandaise Sauce, 124 recipe, 62 Easy Taco Salad, 74 eggs Almond Flour Biscuits with Poached Eggs and Hollandaise Sauce, 124 Celery Root Hash Browns with Scrambled Eggs, 24 Creamy Basil Egg Salad, 78 Deviled Eggs, 88 Egg Salad with Sesame–Sunflower Seed Grain-Free Crackers, 153 Fluffy Omelet with Breakfast Sausage and Veggies, 40 Herbed Scrambled Eggs with Hot Butter Coffee, 134 Lamb Roast with Sesame–Green Beans and Deviled Eggs, 88–89 Mayonnaise, 160 Meat Lover’s Omelet with Bacon and Sausage, 92 Poached Eggs with Easy Hollandaise Sauce, 62 Pumpkin Quiche with Almond Flour Crust, 112 shopping for, 17 Skillet Squash with Eggs, 130 Zucchini-Egg Bake, 140 equipment, 20 F feta cheese, in Leftover Lamb Kebabs with Cucumber and Feta, 38 196 figs, in Warm Napa Chicken Salad, 133 Fish Patties with Cauliflower Rice, 109 Fluffy Omelet with Breakfast Sausage and Veggies, 40 French Toast with Strawberries, 84 Fried Eggs with Fruit Salad, 74 Fruit and Veggie Smoothie, 98 Fruit Salad, 42 G garlic Burgers on Portobellos with Squash Fries, 43–44 Chicken–Pepper Poppers and Fruit Kebabs, 150 Chicken Thighs in Mushroom Sauce with Spinach and Mandarin Orange Salad, 135 Cultured Salsa, 171 Dilly Carrot Sticks, 168 Ketchup, 159 Kimchi (Korean Sauerkraut), 173 Lamb Chops with Roasted Cauliflower, 50 Lamb Kebabs with Dill-Coconut Dipping Sauce, 33–34 Lamb Roast with Sesame–Green Beans and Deviled Eggs, 88–89 Meatballs with Sautéed Veggies, 63 Meat-Stuffed Peppers, 136 Pesto, 158 Pumpkin–Sesame Crackers with Spinach Dip and Sliced Lamb, 93 Roasted Lemon-Pepper Chicken Thighs with Asparagus, 39 Roasted Pepper and Butternut Squash Soup with Coconut Flour Bread, 83 Sesame–Sunflower Seed Grain-Free Crackers, 149 Slow-Cooker Pulled Pork over Greens, 79 Summer Rolls, 154 Tri-Tip Roast with Baked Squash Wedges and Cabbage Salad, 120–121 White Chicken Chili, Hootenanny Pancakes, and Green Salad, 128 goat cheese, in Zucchini Lasagna, 64 Gouda cheese, in Homemade “Lunchables,” 96 Grain-Free Carrot Cupcakes with Pineapple, Coconut, and Raisins, 179 grain, problems with, 10 grapes Chicken–Pepper Poppers and Fruit Kebabs, 150 Homemade “Lunchables,” 96 green beans Lamb Roast with Sesame–Green Beans and Deviled Eggs, 88–89 Quick Lemon Chicken Stir-Fry, 52 Green Pea Salad Orange Chicken Drumsticks, 69 recipe, 28 ground beef Breakfast Sausage with Avocado and Orange Slices, 30–31 Burgers on Portobellos with Squash Fries, 43–44 Easy Ground Beef Jerky, 184 Meat-Lover’s Meat-za, 113 Meat-Stuffed Peppers, 136 Tacos in Lettuce Wraps, 72 Veggie-Packed Meatballs with Honey– Ginger Reduction Sauce, 57–58 Zucchini-Egg Bake, 140 Zucchini Lasagna, 64 ground pork, in Meat-Stuffed Peppers, 136 Guacamole Burgers on Portobellos with Squash Fries, 43–44 Easy Taco Salad, 74 Tacos in Lettuce Wraps, 72 White Chicken Chili, Hootenanny Pancakes, and Green Salad, 128 gut, importance of, 10 H habanero peppers, in Apple Chutney, 167 heavy cream, in Chocolate Gelatin with Whipped Cream, 151 Herbed Scrambled Eggs with Hot Butter Coffee, 134 Homemade Bouillon Cubes Pesto-Topped Cod with Butternut Squash Purée, 107 recipe, 163 Homemade Chocolate Truffles, 176 Homemade “Lunchables,” 96 honey Almond Flour Biscuits, 124 Apple Chutney, 167 Apple Crisp, 115 Banana–Nut Butter Muffins, 116 Basic Salad Dressing, 158 BLT Salad and Lemonade Gummies, 106 Buffalo Chicken Wings, 53 Cherry Scones, 137 Chicken Strips with Honey-Mustard Dipping Sauce and Fruit Salad, 42 Chocolate Gelatin with Whipped Cream, 151 Cinnamon Drop Buns, 152 Coconut Flour Apple Muffins, 76 Coconut Flour Bread, 83 Coconut Flour Crêpes with Berry Sauce, 146 Coconut Flour Pancakes with Chia Jam, 126 Coconut Flour Waffles, 54 Coconut-Vanilla Ice Cream, 53 French Toast with Strawberries, 84 Grain-Free Carrot Cupcakes with Pineapple, Coconut, and Raisins, 179 Herbed Scrambled Eggs with Hot Butter Coffee, 134 Homemade Chocolate Truffles, 176 Ketchup, 159 Lamb Kebabs with Dill-Coconut Dipping Sauce, 33–34 30 DAYS GRAIN-FREE 30DaysGrainFree_156-200.indd 196 30DaysGrainFree_156-200.indd 196 (TexT) Job: 11085 Title: 30 Days Grain Free (ProVision) Page: 196 11/5/16 9:11 am 11/5/16 9:09 am Leftover Lamb Kebabs with Cucumber and Feta, 38 Lemon Poppy Seed Pancakes, 105 Nut Butter and Chia Jam Sandwiches, 48 Pesto-Topped Cod with Butternut Squash Purée, 107 shopping for, 18 Simple Macaroons, 181 Stuffed Apples, 131 Veggie-Packed Meatballs with Honey– Ginger Reduction Sauce, 57–58 Hootenanny Pancakes Leftover White Chicken Chili with Hootenanny Pancake and Fresh Fruit, 130 Nut Butter and Chia Jam Sandwiches, 48 recipe, 47 White Chicken Chili, Hootenanny Pancakes, and Green Salad, 128 horseradish, in Lamb Kebabs with DillCoconut Dipping Sauce, 33–34 Hot Butter Coffee, 134 Hot Cooked Apples, 39 I illnesses, 9, 11 J jalapeño peppers Apple Chutney, 167 White Chicken Chili, Hootenanny Pancakes, and Green Salad, 128 K kabocha squash Pesto-Topped Cod with Butternut Squash Purée, 107 Tri-Tip Roast with Baked Squash Wedges and Cabbage Salad, 120–121 kale Fruit and Veggie Smoothie, 98 Quick Lemon Chicken Stir-Fry, 52 kefir Cocoa–Peanut Butter Breakfast Milkshake, 51 Nut Butter and Banana Smoothie, 80–81 shopping for, 18 Ketchup, 159 Kimchi (Korean Sauerkraut), 173 kiwi, in Chicken Strips with Honey-Mustard Dipping Sauce and Fruit Salad, 42 L Lamb Chops with Roasted Cauliflower, 50 lamb roast Lamb Kebabs with Dill-Coconut Dipping Sauce, 33–34 Lamb Roast with Sesame–Green Beans and Deviled Eggs, 88–89 Lamb Stir-Fry, 95 Pumpkin–Sesame Crackers with Spinach Dip and Sliced Lamb, 93 Lamb Roast with Sesame–Green Beans and Deviled Eggs, 88–89 Lamb Stir-Fry, 95 lasagna, as Zucchini Lasagna, 64 leeks, in Cauliflower-Leek Soup with Leftover Muffins, 119 Leftover Lamb Kebabs with Cucumber and Feta, 38 Leftover Meat-Stuffed Peppers, 137 Leftover Napa Chicken Salad, 135 Leftover Roasted Pepper and Butternut Squash Soup with Mango-Avocado Salad, 87 Leftover Slow-Cooker Pulled Pork over Greens, 80 Leftover Veggie-Packed Meatballs with Steamed Vegetables and Fruit Salad, 67 Leftover White Chicken Chili with Hootenanny Pancake and Fresh Fruit, 130 Lemonade Gummies, 106 Lemon Poppy Seed Pancakes, 105 lettuce BLT Salad and Lemonade Gummies, 106 Chicken and Pesto Sandwiches on Waffles, 56 Chicken Sandwiches on Biscuits, 124 Creamy Basil Egg Salad, 78 Easy Taco Salad, 74 Leftover Napa Chicken Salad, 135 Meal Salad with Coconut-Lime Dressing, 142 Summer Rolls, 154 Taco-Night Salad, 102 Tuna Salad Wraps, 127 White Chicken Chili, Hootenanny Pancakes, and Green Salad, 128 lunch BLT Salad and Lemonade Gummies, 106 Cauliflower-Leek Soup with Leftover Muffins, 119 Creamy Basil Egg Salad, 61 Chicken and Pesto Sandwiches on Waffles, 56 Chicken and Sprout Sandwiches on Waffles, 141 Chicken Sandwiches on Biscuits, 124 Chicken Strips with Honey-Mustard Dipping Sauce and Fruit Salad, 42 Creamy Coconut-Strawberry Smoothie, 27 Easy Taco Salad, 74 Egg Salad with Sesame–Sunflower Seed Grain-Free Crackers, 153 Fish Patties with Cauliflower Rice, 109 Homemade “Lunchables,” 96 Leftover Lamb Kebabs with Cucumber and Feta, 38 Leftover Meat-Stuffed Peppers, 137 Leftover Napa Chicken Salad, 135 Leftover Roasted Pepper and Butternut Squash Soup with Mango-Avocado Salad, 87 Leftover Slow-Cooker Pulled Pork over Greens, 80 Leftover Veggie-Packed Meatballs with Steamed Vegetables and Fruit Salad, 67 Leftover White Chicken Chili with Hootenanny Pancake and Fresh Fruit, 130 Meatballs with Sautéed Veggies, 63 Nut Butter and Chia Jam Sandwiches, 48 Nut Butter and Jam Roll-Ups with Dilly Carrot Sticks, 71 Pumpkin Quiche with Summer Sausage, 113 Pumpkin–Sesame Crackers with Spinach Dip and Sliced Lamb, 93 Quick Lemon Chicken Stir-Fry, 52 Salmon Patty Wraps, 32 Sesame–Sunflower Seed Grain-Free Crackers, 149 Slow-Cooker Pulled Pork over Greens, 79 Southwestern Beef Strips, 132 Tuna Salad Wraps, 127 Tuna-Stuffed Avocados, 100 M mangos Leftover Roasted Pepper and Butternut Squash Soup with Mango-Avocado Salad, 87 Mango-Avocado Salad, 87 Mayonnaise Basic Salad Dressing, 158 Buffalo Chicken Wings, 53 Chicken and Sprout Sandwiches on Waffles, 141 Chicken Sandwiches on Biscuits, 124 Creamy Basil Egg Salad, 78 Deviled Eggs, 88 Egg Salad with Sesame–Sunflower Seed Grain-Free Crackers, 153 Green Pea Salad, 28 Lamb Roast with Sesame–Green Beans and Deviled Eggs, 88–89 Pumpkin–Sesame Crackers with Spinach Dip and Sliced Lamb, 93 recipe, 160 Tuna Salad Wraps, 127 Meal Salad with Coconut-Lime Dressing, 142 Meatballs with Sautéed Veggies, 63 Meat-Lover’s Meat-za, 113 Meat Lover’s Omelet with Bacon and Sausage, 92 Meat-Stuffed Peppers, 136 Monterey Jack cheese Burgers on Portobellos with Squash Fries, 43–44 Meat-Lover’s Meat-za, 113 White Chicken Chili, Hootenanny Pancakes, and Green Salad, 128 mozzarella cheese Spaghetti Squash and Meatballs, 75 Zucchini Lasagna, 64 muffins Banana–Nut Butter Muffins, 116 INDEX 30DaysGrainFree_156-200.indd 197 30DaysGrainFree_156-200.indd 197 (TexT) Job: 11085 Title: 30 Days Grain Free (ProVision) Page: 197 197 11/5/16 9:11 am 11/5/16 9:09 am Cauliflower-Leek Soup with Leftover Muffins, 119 Coconut Flour Apple Muffins, 76 mushrooms Burgers on Portobellos with Squash Fries, 43–44 Chicken Thighs in Mushroom Sauce with Spinach and Mandarin Orange Salad, 125 Crispy Dehydrator Mushroom Chips, 183 Fluffy Omelet with Breakfast Sausage and Veggies, 40 Lamb Kebabs with Dill-Coconut Dipping Sauce, 33–34 Meat-Lover’s Meat-za, 113 N navy beans shopping for, 19 Southwestern Beef Strips, 132 Taco-Night Salad, 102 White Chicken Chili, Hootenanny Pancakes, and Green Salad, 128 Nut Butter and Banana Smoothie, 80–81 Nut Butter and Chia Jam Sandwiches, 48 Nut Butter and Jam Roll-Ups with Dilly Carrot Sticks, 71 nuts, as Crispy Nuts, 164 O olives Creamy Basil Egg Salad, 78 Easy Taco Salad, 74 Egg Salad with Sesame–Sunflower Seed Grain-Free Crackers, 153 Meal Salad with Coconut-Lime Dressing, 142 Meat-Lover’s Meat-za, 113 Taco-Night Salad, 102 Tacos in Lettuce Wraps, 72 Tuna Salad Wraps, 127 orange juice Orange Chicken Drumsticks, 69 Orange Smoothie, 108 oranges Breakfast Sausage with Avocado and Orange Slices, 30–31 Chicken Thighs in Mushroom Sauce with Spinach and Mandarin Orange Salad, 125 French Toast with Strawberries, 84 Orange Chicken Drumsticks, 69 Spinach and Mandarin Orange Salad, 125 P pancakes Coconut Flour Pancakes with Chia Jam, 126 Leftover White Chicken Chili with Hootenanny Pancake and Fresh Fruit, 130 Lemon Poppy Seed Pancakes, 105 198 White Chicken Chili, Hootenanny Pancakes, and Green Salad, 128 parfaits Yogurt Parfaits, 96 Yogurt Parfaits with Coconut Sprinkles, 36 Parmesan cheese Chicken Thighs in Mushroom Sauce with Spinach and Mandarin Orange Salad, 125 Spinach and Mandarin Orange Salad, 125 Zucchini Lasagna, 64 peaches Leftover Veggie-Packed Meatballs with Steamed Vegetables and Fruit Salad, 67 Peaches and Cream Smoothie, 132 peanut butter Banana–Nut Butter Muffins, 116 Cocoa–Peanut Butter Breakfast Milkshake, 51 Nut Butter and Banana Smoothie, 80–81 Nut Butter and Jam Roll-Ups with Dilly Carrot Sticks, 71 pears, as Dried Fruit Candy, 182 peas Green Pea Salad, 28 Leftover Veggie-Packed Meatballs with Steamed Vegetables and Fruit Salad, 67 Quick Lemon Chicken Stir-Fry, 52 pecans Cinnamon Drop Buns, 152 Creamy Basil Egg Salad, 78 Egg Salad with Sesame–Sunflower Seed Grain-Free Crackers, 153 Leftover Napa Chicken Salad, 135 Meal Salad with Coconut-Lime Dressing, 142 Pesto Chicken and Pesto Sandwiches on Waffles, 56 Fish Patties with Cauliflower Rice, 109 Pesto-Topped Cod with Butternut Squash Purée, 107 recipe, 158 Pesto-Topped Cod with Butternut Squash Purée, 107 pickles Chicken and Pesto Sandwiches on Waffles, 56 Chicken and Sprout Sandwiches on Waffles, 141 Chicken Sandwiches on Biscuits, 124 Piña Colada Smoothie, 66 pineapple Fruit and Veggie Smoothie, 98 Grain-Free Carrot Cupcakes with Pineapple, Coconut, and Raisins, 179 Leftover Slow-Cooker Pulled Pork over Greens, 80 Piña Colada Smoothie, 66 Slow-Cooker Pulled Pork over Greens, 79 Yogurt Parfaits with Coconut Sprinkles, 36 pineapple juice, in Fruit and Veggie Smoothie, 98 pine nuts, in Pesto, 158 Poached Eggs with Easy Hollandaise Sauce, 62 pork, ground, in Meat-Stuffed Peppers, 136 pork roast Lamb Kebabs with Dill-Coconut Dipping Sauce, 33–34 Slow-Cooker Pulled Pork over Greens, 79 Slow-Cooker Pot Roast, 97 pumpkin purée, in Pumpkin Quiche with Almond Flour Crust, 112 Pumpkin Quiche with Almond Flour Crust, 112 Pumpkin Quiche with Summer Sausage, 113 pumpkin seeds Pumpkin–Sesame Crackers with Spinach Dip and Sliced Lamb, 93 Pumpkin–Sesame Crackers with Spinach Dip and Sliced Lamb, 93 Q Quick Lemon Chicken Stir-Fry, 52 R radishes Green Pea Salad, 28 Kimchi (Korean Sauerkraut), 173 raisins Apple Chutney, 167 Curried Chicken over Cauliflower Rice, 110 Grain-Free Carrot Cupcakes with Pineapple, Coconut, and Raisins, 179 Stuffed Apples, 131 Warm Napa Chicken Salad, 133 Yogurt Parfaits, 96 raspberries, in Nut Butter and Chia Jam Sandwiches, 48 roast beef Slow-Cooker Pot Roast, 97 Tri-Tip Roast with Baked Squash Wedges and Cabbage Salad, 120–121 Roasted Chicken with Root Vegetables, 131 Roasted Lemon-Pepper Chicken Thighs with Asparagus Chicken and Pesto Sandwiches on Waffles, 56 Chicken and Sprout Sandwiches on Waffles, 141 Chicken Sandwiches on Biscuits, 124 Chicken Strips with Honey-Mustard Dipping Sauce and Fruit Salad, 42 recipe, 39 Roasted Pepper and Butternut Squash Soup with Coconut Flour Bread, 83 S salads Basic Salad Dressing, 158 BLT Salad and Lemonade Gummies, 106 Coconut-Lime Dressing, 142 Fruit Salad, 42 Green Pea Salad, 28 30 DAYS GRAIN-FREE 30DaysGrainFree_156-200.indd 198 30DaysGrainFree_156-200.indd 198 (TexT) Job: 11085 Title: 30 Days Grain Free (ProVision) Page: 198 11/5/16 9:11 am 11/5/16 9:09 am Free ebooks ==> www.Ebook777.com Leftover Napa Chicken Salad, 135 Mango-Avocado Salad, 87 Meal Salad with Coconut-Lime Dressing, 142 Taco-Night Salad, 102 Warm Napa Chicken Salad, 133 White Chicken Chili, Hootenanny Pancakes, and Green Salad, 128 salmon Salmon-Coconut Patties, 28 Salmon Patty Wraps, 32 sandwiches Burgers on Portobellos, 43–44 Chicken and Pesto Sandwiches on Waffles, 56 Chicken and Sprout Sandwiches on Waffles, 141 Chicken Sandwiches on Biscuits, 124 Nut Butter and Chia Jam Sandwiches, 48 Sauerkraut, 172 savory treats Crispy Dehydrator Mushroom Chips, 183 Easy Ground Beef Jerky, 184 scones, as Cherry Scones, 137 sesame seeds Pumpkin–Sesame Crackers with Spinach Dip and Sliced Lamb, 93 Sesame–Sunflower Seed Grain-Free Crackers, 149 Sesame–Sunflower Seed Grain-Free Crackers Egg Salad with Sesame–Sunflower Seed Grain-Free Crackers, 153 Homemade “Lunchables,” 96 recipe, 149 sherry, in Chicken Thighs in Mushroom Sauce with Spinach and Mandarin Orange Salad, 125 shopping bananas, 26 beans, 19 coconut, 19 cultured dairy, 18 eggs, 17 fats, 16–17 honey, 18 introduction to, 13 meat, 14 nuts, 19 oils, 16–17 poultry, 14 produce, 16, 26, 42 salt, 19–20 seafood, 14 seasonings, 19–20 seeds, 19 Simple Macaroons, 181 Skillet Squash with Eggs, 130 Slow-Cooker Pot Roast, 97 Slow-Cooker Pulled Pork over Greens, 79 smoothies Cocoa–Peanut Butter Breakfast Milkshake, 51 Creamy Coconut-Strawberry Smoothie, 27 Fruit and Veggie Smoothie, 98 Nut Butter and Banana Smoothie, 80–81 Orange Smoothie, 108 Peaches and Cream Smoothie, 132 Piña Colada Smoothie, 66 snap peas Lamb Stir-Fry, 95 Leftover Veggie-Packed Meatballs with Steamed Vegetables and Fruit Salad, 67 Meatballs with Sautéed Veggies, 63 Summer Rolls, 154 soups Leftover Roasted Pepper and Butternut Squash Soup with Mango-Avocado Salad, 87 Leftover White Chicken Chili with Hootenanny Pancake and Fresh Fruit, 130 Roasted Pepper and Butternut Squash Soup with Coconut Flour Bread, 83 White Chicken Chili, 128 White Chicken Chili, Hootenanny Pancakes, and Green Salad, 128 Southwestern Beef Strips, 132 Spaghetti Squash and Meatballs, 75 spinach Chicken Thighs in Mushroom Sauce with Spinach and Mandarin Orange Salad, 125 Fruit and Veggie Smoothie, 98 Leftover Slow-Cooker Pulled Pork over Greens, 80 Meal Salad with Coconut-Lime Dressing, 142 Meat-Lover’s Meat-za, 113 Pumpkin–Sesame Crackers with Spinach Dip and Sliced Lamb, 93 Slow-Cooker Pulled Pork over Greens, 79 Spinach and Mandarin Orange Salad, 125 Spinach Dip, 93 squash Fluffy Omelet with Breakfast Sausage and Veggies, 40 Pesto-Topped Cod with Butternut Squash Purée, 107 Roasted Pepper and Butternut Squash Soup with Coconut Flour Bread, 83 Squash Fries, 43 Tri-Tip Roast with Baked Squash Wedges and Cabbage Salad, 120–121 staples 24-Hour Homemade Yogurt, 166 Apple Chutney, 167 Basic Salad Dressing, 158 Beef Stock, 163 Chicken Stock, 163 Crispy Nuts, 164 Cultured Salsa, 171 Dilly Carrot Sticks, 168 Homemade Bouillon Cubes, 163 Ketchup, 159 Kimchi (Korean Sauerkraut), 173 www.Ebook777.com 30DaysGrainFree_156-200.indd 199 30DaysGrainFree_156-200.indd 199 (TexT) Mayonnaise, 160 Pesto, 158 Sauerkraut, 172 strawberries BLT Salad and Lemonade Gummies, 106 Chicken–Pepper Poppers and Fruit Kebabs, 150 Creamy Coconut-Strawberry Smoothie, 27 Dried Fruit Candy, 182 French Toast with Strawberries, 84 Leftover Veggie-Packed Meatballs with Steamed Vegetables and Fruit Salad, 67 Lemonade Gummies, 106 Nut Butter and Chia Jam Sandwiches, 48 Stuffed Apples, 131 sugar snap peas Lamb Stir-Fry, 95 Leftover Veggie-Packed Meatballs with Steamed Vegetables and Fruit Salad, 67 Meatballs with Sautéed Veggies, 63 Summer Rolls, 154 summer sausage, in Pumpkin Quiche with Summer Sausage, 113 summer squash, in Fluffy Omelet with Breakfast Sausage and Veggies, 40 sunflower seeds Leftover Napa Chicken Salad, 135 Meal Salad with Coconut-Lime Dressing, 142 Sesame–Sunflower Seed Grain-Free Crackers, 149 sweet treats See also desserts Crispy Dehydrator Mushroom Chips, 183 Dried Fruit Candy, 182 Grain-Free Carrot Cupcakes with Pineapple, Coconut, and Raisins, 179 Homemade Chocolate Truffles, 176 Swiss cheese Homemade “Lunchables,” 96 Salmon Patty Wraps, 32 T Taco-Night Salad, 102 Tacos in Lettuce Wraps, 72 tomatoes, chopped BLT Salad and Lemonade Gummies, 106 Burgers on Portobellos with Squash Fries, 43–44 Cultured Salsa, 171 Ketchup, 159 Meal Salad with Coconut-Lime Dressing, 142 Meat-Lover’s Meat-za, 113 Slow-Cooker Pulled Pork over Greens, 79 Tacos in Lettuce Wraps, 72 Taco-Night Salad, 102 Zucchini Lasagna, 64 tomato sauce Meat-Lover’s Meat-za, 113 Slow-Cooker Pot Roast, 97 Spaghetti Squash and Meatballs, 75 Zucchini Lasagna, 64 tools, 20 INDEX Job: 11085 Title: 30 Days Grain Free (ProVision) Page: 199 199 11/5/16 9:11 am 11/5/16 9:09 am Tri-Tip Roast with Baked Squash Wedges and Cabbage Salad, 120–121 tuna Tuna Salad Wraps, 127 Tuna-Stuffed Avocados, 100 V Veggie-Packed Meatballs with Honey– Ginger Reduction Sauce Leftover Veggie-Packed Meatballs with Steamed Vegetables and Fruit Salad, 67 Meatballs with Sautéed Veggies, 63 recipe, 57–58 Spaghetti Squash and Meatballs, 75 W waffles Chicken and Pesto Sandwiches on Waffles, 56 Chicken and Sprout Sandwiches on Waffles, 141 Coconut Flour Waffles, 54 walnuts Banana–Nut Butter Muffins, 116 Meal Salad with Coconut-Lime Dressing, 142 Warm Napa Chicken Salad, 133 water chestnuts Meatballs with Sautéed Veggies, 63 Quick Lemon Chicken Stir-Fry, 52 Week One Breakfast Sausage with Avocado and Orange Slices, 30–31 Buffalo Chicken Wings, 53 Burgers on Portobellos with Squash Fries, 43–44 Celery Root Hash Browns with Scrambled Eggs, 24 Chicken and Pesto Sandwiches on Waffles, 56 Chicken Strips with Honey-Mustard Dipping Sauce and Fruit Salad, 42 Cocoa-Peanut Butter Breakfast Milkshake, 51 Coconut Flour Waffles, 54 Coconut-Vanilla Ice Cream, 53 Creamy Coconut-Strawberry Smoothie, 27 Fluffy Omelet with Breakfast Sausage and Veggies, 40 Hootenanny Pancakes, 47 Hot Cooked Apples, 39 Lamb Chops with Roasted Cauliflower, 50 Lamb Kebabs with Dill-Coconut Dipping Sauce, 33–34 Leftover Lamb Kebabs with Cucumber and Feta, 38 Nut Butter and Chia Jam Sandwiches, 48 Quick Lemon Chicken Stir-Fry, 52 Roasted Lemon-Pepper Chicken Thighs with Asparagus, 39 Salmon-Coconut Patties with Green Pea Salad, 28 Salmon Patty Wraps, 32 200 Veggie-Packed Meatballs with Honey– Ginger Reduction Sauce, 57–58 Yogurt Parfaits with Coconut Sprinkles, 36 Week Two Coconut Flour Apple Muffins, 76 Coconut Flour Crêpes with Fresh Berries, 70 Creamy Basil Egg Salad, 61 Easy Taco Salad, 61 French Toast with Strawberries, 84 Fried Eggs with Fruit Salad, 74 Lamb Roast with Sesame–Green Beans and Deviled Eggs, 88–89 Leftover Roasted Pepper and Butternut Squash Soup with Mango-Avocado Salad, 87 Leftover Slow-Cooker Pulled Pork over Greens, 80 Leftover Veggie-Packed Meatballs with Steamed Vegetables and Fruit Salad, 67 Meatballs with Sautéed Veggies, 63 Nut Butter and Banana Smoothie, 80–81 Nut Butter and Jam Roll-Ups with Dilly Carrot Sticks, 71 Orange Chicken Drumsticks, 69 Piña Colada Smoothie, 66 Poached Eggs with Easy Hollandaise Sauce, 62 Roasted Pepper and Butternut Squash Soup with Coconut Flour Bread, 83 Slow-Cooker Pulled Pork over Greens, 79 Spaghetti Squash and Meatballs, 75 Tacos in Lettuce Wraps, 72 Zucchini Lasagna, 64 Week Three Apple Crisp, 115 Banana-Nut Butter Muffins, 91 BLT Salad and Lemonade Gummies, 106 Cauliflower-Leek Soup with Leftover Muffins, 119 Curried Chicken over Cauliflower Rice, 110 Fish Patties with Cauliflower Rice, 109 Fruit and Veggie Smoothie, 98 Homemade “Lunchables,” 96 Lamb Stir-Fry, 95 Lemon Poppy Seed Pancakes, 105 Meat-Lover’s Meat-za, 113 Meat Lover’s Omelet with Bacon and Sausage, 92 Orange Smoothie, 108 Pesto-Topped Cod with Butternut Squash Purée, 107 Pumpkin Quiche with Almond Flour Crust, 112 Pumpkin Quiche with Summer Sausage, 113 Pumpkin–Sesame Crackers with Spinach Dip and Sliced Lamb, 93 Slow-Cooker Pot Roast, 97 Taco-Night Salad, 102 Tri-Tip Roast with Baked Squash Wedges and Cabbage Salad, 120–121 Tuna-Stuffed Avocados, 100 Yogurt Parfaits, 96 Week Four Almond Flour Biscuits with Poached Eggs and Hollandaise Sauce, 124 Baked “Fried” Chicken with Cabbage Salad, 138 Cherry Scones, 137 Chicken and Sprout Sandwiches on Waffles, 141 Chicken Sandwiches on Biscuits, 124 Chicken Thighs in Mushroom Sauce with Spinach and Mandarin Orange Salad, 125 Coconut Flour Pancakes with Chia Jam, 126 Herbed Scrambled Eggs with Hot Butter Coffee, 134 Leftover Meat-Stuffed Peppers, 137 Leftover Napa Chicken Salad, 135 Leftover White Chicken Chili with Hootenanny Pancake and Fresh Fruit, 130 Meal Salad with Coconut-Lime Dressing, 142 Meat-Stuffed Peppers, 136 Peaches and Cream Smoothie, 132 Roasted Chicken with Root Vegetables, 131 Skillet Squash with Eggs, 130 Southwestern Beef Strips, 132 Stuffed Apples, 131 Tuna Salad Wraps, 127 Warm Napa Chicken Salad, 133 White Chicken Chili, Hootenanny Pancakes, and Green Salad, 128 Zucchini-Egg Bake, 140 White Chicken Chili, Hootenanny Pancakes, and Green Salad, 128 Y yogurt See 24-Hour Homemade Yogurt yogurt cheese, in Grain-Free Carrot Cupcakes with Pineapple, Coconut, and Raisins, 179 Z zucchini Lamb Kebabs with Dill-Coconut Dipping Sauce, 33–34 Veggie-Packed Meatballs with Honey– Ginger Reduction Sauce, 57–58 Zucchini-Egg Bake, 140 Zucchini Lasagna, 64 30 DAYS GRAIN-FREE 30DaysGrainFree_156-200.indd 200 30DaysGrainFree_156-200.indd 200 (TexT) Job: 11085 Title: 30 Days Grain Free (ProVision) Page: 200 11/5/16 9:11 am 11/5/16 9:09 am Free ebooks ==> www.Ebook777.com www.Ebook777.com ... doesn’t include them 20 30 DAYS GRAIN- FREE 30DaysGrainFree_001-059.indd 20 30DaysGrainFree_001-059.indd 20 (TexT) Job: 11085 Title: 30 Days Grain Free (ProVision) Page: 20 11/5/16 9:21 am 11/5/16... beginning a grain- free diet GRAIN~ FREE CARA COMINI 30DaysGrainFree_001-059.indd 30DaysGrainFree_001-059.indd (TexT) Job: 11085 Title: 30 Days Grain Free (ProVision) Page: 03 11/5/16 9 :20 am 11/5/16... DAYS GRAIN- FREE 30DaysGrainFree_001-059.indd 14 30DaysGrainFree_001-059.indd 14 (TexT) Job: 11085 Title: 30 Days Grain Free (ProVision) Page: 14 11/5/16 9:21 am 11/5/16 2:51 pm 30DaysGrainFree_001-059.indd