The Ultimate 30-Day Whole Foods Cookbook

By Ebisu Kazuo

Diets that restrict or shove habits into a box are difficult to follow and often lead to frustration and abandonment, which is why this plan is very inclusive. The whole foods diet permits supplemental lightly processed foods, and animal products are not off-limits. Whether you need to be gluten-free or wish to eat a Mediterranean, Paleo, or vegan diet, the whole foods diet can be adapted to meet your individual nutrition and lifestyle needs. The only eliminating you’ll do is of overly processed, packaged foods. Everything else is on the menu..

273 Simple, Easy and Delicious Recipes
Sauces, Dressings, And Dips
Eggs
Salads And Wraps
Breakfasts
Beef
Pork
Fish And Seafood
Poultry
Soups, Stews, And Noodle Bowls
Vegetables And Sides

• Language: English
• Publisher: Ebisu Kazuo
• Release date: Aug 25, 2022
• ISBN: 9781005730987

Book preview

Table of Contents

Table of Contents

Introduction

Tips to Help You Get Started

What Whole Food Includes

Foods to Avoid or Minimize

Sanity-Saving Whole Foods Substitutions

An important note on broth:

Sauces, Dressings, And Dips

Mexican Guacamole

Simmered Classic Chili

Whole30 Caesar Salad Dressing

Creamy Caramelized Green Onion Sauce

Versatile Chimichurri

Caesar-style Salad Dressing

Punchy Fig-balsamic Dressing

Arugula And Walnut Pesto

Spanish Romesco Sauce

Pearl Onion, Mushroom, And Caper Sauce

Dump Ranch Dressing

Almond Butter-chile Sauce

Chile-grapefruit And Cilantro Vinaigrette

Jalapeño And Seeds Harissa Sauce

Rich Cashew Cream Sauce

Delicious Steak Sauce

Lemon Tahini Sauce

Citrus-white Miso Dressing

Eggs

Eggs With Cabbage And Prosciutto

Bacon And Brussels Sprouts Frittata

Scrambled Egg With Salmon

Southwest Scrambled Eggs With Avocado

Persian Herby Frittata

Egg Florentine Cups

Charred Tomatillo Salsa Over Omelet

Buffalo Chicken And Veggie Frittata

Bistro Curly Endive And Egg Salad

Deviled Eggs With Smoked Paprika

Turkish-inspired Poached Eggs

Soft-boiled Scotch Eggs

Light Taco Breakfast Casserole

Sweet Potato Stacks With Hot Sauce

Mushroom, Leek, And Spinach Frittata

Salads And Wraps

Mediterranean Chicken And Veggie Salad

Chicken Thighs Taco Salad

Beef Steak Fajita Salad

Oven-roast Vegetable Salad

Simple Waldorf Tuna Salad

Curry Chicken Salad

Tomato And Cucumber Salad

Chicken, Watermelon, And Spinach Salad

Tuna Salad

Smoked Salmon Salad

Turkey Meatball And Lemon-avocado Salad

Fruity Chicken Chopped Salad

Asian Cabbage Salad

Kale And Green Olives Salad

Ahi Tuna Mango Poke

Spicy Seared Chicken With Watermelon Salad

Beef Taco Salad

Cashew-crusted Chicken And Wilted Kale Salad

Oregano Chicken Breast And Kale Salad

Beef Steak And Broccoli Salad

Greek-style Meatball Salad

Hearty Chopped Salad

Broiled Salmon Steak Salad

Beef Fajita Salad

Shrimp And Mango Salad

Balsamic Peach Arugula Salad

Rosemary Cauliflower

Mayo Chicken Salad

Breakfasts

Chorizo Breakfast Twice Baked Sweet Potatoes

Potato Boat Power Breakfast

Eggplant Buns

Hawaiian Breakfast Hash With Bacon

Fingerling Potatoes With Spring Asparagus

Breakfast Green Chile Bowl

Kimchi Shakshuka

Green Vegetable And Fruit Smoothie

Skillet Potatoes With Herbs

Soft-boiled Eggs With Prosciutto Slices

Peppery Omelet Cups

Potato Croutons

Beef

Beef And Broccoli Stir-fry

Hot Beef Arm Roast

Tender Beef Pot Roast

Beef Hamburger Soup

Mushroom Stuffed Sirloin Roulade

Hawaii Lazy Moco

West African Suya Stir-fry

Bacon-wrapped Beef Meatloaf

Beef Stroganoff With Coconut Sour Cream

Borscht

Slow-cooked Shawarma

Asian Beef And Zucchini Noddles Soup

Churrasco With Chimichurri

Catalina Beef Tacos

Mici With Mustard Dipping

Steak Street Tacos

Mongolian Beef And Mixed Greens

Steak Fajita Bowls With Veggie

Beef Steaks With Garlic-shallot Purée

Balsamic Chuck Roast And Veggies

Sirloin Steak And Broccoli Stir-fry

Seared Sirloin Steak With Asparagus

Russian Beef Stew Meat

Curried Beef–stuffed Acorn Squash

Black Pepper Beef And Coleslaw Stir-fry

Indian Beef And Bell Pepper Stir-fry

Ritzy Short Rib Ragù

Thai Basil Beef

Basil Sirloin Medallions With Veggie

Indian Masala Steak Stir-fry

Pork

Pork Chops With Sweet Potato Colcannon

Traditional Caldo Verde

Pork Sausage With Sweet Potatoes

Pork Loin Chops With Zucchini Noodles

Pork Tenderloin And Bell Pepper Stir-fry

Pork Chops With Spiced Applesauce

Pork Tenderloin With Squash And Shallots

Pork Patties With Ginger Sauce

Teriyaki Pork Tenderloin

Pork Loin And Vegetable Yellow Curry

Pork Loin Chops With Watermelon Salad

Herb Pork Loin And Spiced Cauliflower

Pork Sausage Potato Hash

Basil Pork Tenderloin And Cauliflower Curry

Pork Shoulder With Butternut Squash

Chili Verde Pork Tenderloin

Apple-pork Chops And Spinach

Garlicky Pork Butt Roast With Collards

Spaghetti Squash With Pork Arrabbiata Sauce

Pork Chops With Parsnip Purée

Pork With White Bbq Sauce And Collard Greens

Coriander-crusted Pork Tenderloin

Rosemary Pork With Red Potatoes

Baby Back Ribs With Brussels Sprouts

Balsamic And Herb Pork Tenderloin

Tarragon Grilled Pork Chops

Walnut-crusted Pork Tenderloin With Greens

Green Chile Pork Shoulder

Pork Loin Back Ribs With Mole Verde

Pork Shoulder Curry With Asparagus

Fish And Seafood

Shrimp Stir-fry Over Cauliflower Grits

Salmon With Cauliflower And Spinach Salad

Shrimp And Asparagus Dinner Omelets

Cod With Mushrooms And Red Pepper

Broiled Shrimp Gremolata

Roasted Salmon With Tomatoes And Fennel

Light Tuna Lettuce Wraps

Fish En Papillote

Basil Roasted Salmon Fillet With Broccoli

Red Curry Shrimp Skillet

Grilled Salmon With Cauliflower Salad

Lemon Dill Salmon Fillet

Ahi Tuna With Tangy Fruit Salsa

Jamaican Jerk Salmon With Fruity Salsa

Shrimp With Pine Nuts

Thai-style Red Curry Shrimp

Scallops With Ginger-blueberry Sauce

Harissa Salmon With Warm Tunisian Salad

Pan-seared Sea Scallops With Orange Sauce

Lobster Mac Skillet

Cod Fillet In Tomato And Pepper Sauce

Pineapple Salmon Fillet

Ginger Shrimp And Zucchini-noodle Stir-fry

Seared Scallops With Bacon And Spinach

Mexican-style Tuna Boats

Cassava-crusted Calamari

Asian Shrimp And Zucchini Noodles

Lemon-ginger Salmon And Asparagus

Fish Fillet En Papillote

Scallops With Bacon Over Braised Swiss Chard

Citrus Cod With Spinach

Ginger Snapper Fillet With Shiitake Mushrooms

Ancho-clementine Salmon With Herbed Sweet Potato Fries

Shrimp And Fish Cakes With Snap Peas

Mussels And Squash In Spicy Tomato Sauce

Poultry

Herby Roast Chicken And Vegetables

Turkey And Veggie Chili

Chicken With Jerk Rub

Stir-fried Chicken Breast And Bok Choy

Chinese Five-spice Chicken Wings

Butter Chicken Thighs

Grapefruit Whole Chicken

Mustard Chicken Salad Lettuce Cups

Turkey Tenderloins With Pepper

Orange Chicken Breast With Cauliflower Rice

Sticky Apricot Chicken Drumsticks

Creamy Spinach Artichoke Chicken Breast

Instant Pot Chicken With Bbq Sauce

Skillet Seasoned Chicken Piccata

Chipotle Chicken With Roasted Tomatoes

Chickenwings With Green Chile Sauce

Green Chile Chicken Thigh Stew

Southwest Turkey Legs With Fruit Salad

Chicken With Red Bell Pepper

Italian Turkey Meatballs With Marinara Sauce

Chicken Legs Cacciatore

Chicken Breast Schnitzel

Turkey Meatballs With Squash

Oregano Chicken Thighs With Parsnips

Greek Whole Chicken And Potatoes

Smoky Butternut Spanish Chicken Meatballs

Garlic Herb Chicken And Vegetable

Mojo Roast Chicken Wings

Comforting Chicken Breast Fricassée

Kung Pao Chicken Lettuce Cups

Fresh Rosemary Whole Chicken

Chicken With Sweet Potatoes And Mushrooms

Cajun Chicken Wings

Piri Piri Whole Chicken

Thai Curried Chicken Bowls

Soups, Stews, And Noodle Bowls

Mexican-style Chicken Soup

Chicken And Vegetable Soup

Pork Tenderloin And Pepper Paprikash

Curry Pork And Carrot Noodle Bowls

Vegetable Soup With Basil-nuts Pesto

Pork And Napa Cabbage Soup

Turkey Sausage And Root Vegetable Soup

Thai Chicken And Potato-noodle Bowls

Mexican-style Pork Shoulder Stew

Thyme Chicken And Zoodle Soup

Smoky Scallop And Zucchini Noodle Bowls

Beef And Bell Pepper Soup

Italian Beef And Veggie Soup

Lush Chicken And Carrot Stew

Almond Chicken And Sweet Potatoes Stew

Autumn Pumpkin Chili

Chicken Thighs And Dumplings Soup

Gazpacho Shrimp And Zucchini Noodle Soup

Chicken, Bacon And Mushroom Soup

Spring Asparagus Cream Soup

Chili Beef With Sweet Potato

Chicken Breast And Avocado Soup

Butternut Squash And Apple Soup

Brazilian Cod And Shrimp Stew

Sweet Potatoes Pork Stew

Lush Shrimp Coconut Bowl 20

Beef Fajita Soup

Turnip Leek Soup

Matzo Ball Soup With Dill And Parsley

Italian Chicken Sausage Soup

Cauliflower Soup With Sausage And Spinach

Pork Shoulder And Green Chile Stew

Beef And Root Vegetable Stew

Chinese-style Egg Drop Soup

Moroccan Beef Meatball Stew

Vegetables And Sides

Whole Roasted Hot Spiced Cauliflower

Sautéed Kale With Pine Nuts

Cauliflower-broccoli Mash

Sautéed Lemony Kale With Almonds

Red Cabbage With Apple And Bacon

Oven-roasted Spaghetti Squash

Romaine Heart With Tahini Dressing

Grilled Zucchini With Italian Herbs

Zucchini With Basil

Grilled Vegetables With Balsamic Glaze

Sweet Potato And Cauliflower Mash

Balsamic Roasted Root Veggie

Golden Oven Fries

Red Curried Cauliflower

Roasted Beets With Grapefruit-thyme Vinaigrette

Pistachio Over Kale Salad

Broccoli Soup

Quick Sugar Snap Peas

Butternut Squash And Kale Salad

Garlicky Cherry Tomatoes

Pumpkin-spiced Sweet Potato

Smashed Potatoes With Dried Herb

Balsamic Sweet Potato And Brussels Sprouts

Zucchini Ribbons

Super Easy Zucchini Noodles

Brussels Sprouts And Shallots Bowl

Greek Spiced Potatoes

Brussels Sprouts With Lemon Tahini

Grilled Lemony Asparagus

Butter Parsley Stuffed Mushrooms

Sweet Potato Croutons Baked

Sautéed Lemony Kale

Carrots With Fennel And Shallots

Bok Choy Salad With Toasted Sesame Dressing

Green Beans With Almond

Introduction

In a nutshell, the whole foods diet is a plan to increase the amount of (you guessed it) whole foods that you eat. But there’s a little more to it than that. On this plan, for a span of 30 days you’ll commit to shopping for, preparing, and consuming a diet that is mostly plant based and that features whole food ingredients with a few supplemental, lightly processed foods. This approach is intended to guide you to better nourishment by increasing awareness, knowledge, and positive habits. The whole foods diet plan will help you be mindful of how your body responds to food, instead of trying to control it. For example, instead of stressing over strict calorie guidelines, learn to recognize when you feel full and when to naturally stop eating.

Diets that restrict or shove habits into a box are difficult to follow and often lead to frustration and abandonment, which is why this plan is very inclusive. The whole foods diet permits supplemental lightly processed foods, and animal products are not off-limits. Whether you need to be gluten-free or wish to eat a Mediterranean, Paleo, or vegan diet, the whole foods diet can be adapted to meet your individual nutrition and lifestyle needs. The only eliminating you’ll do is of overly processed, packaged foods. Everything else is on the menu..

Tips to Help You Get Started

If you’re considering committing 30 days of your life to this program but unsure if you can do it, then I am here to motivate you. I fell off the wagon when I first attempted Whole Foods 30 Days. I struggled and nearly gave up countless times. It is strange how your mind can try to rationalize why you shouldn’t be doing something that can benefit you so greatly.  

So, here are some tips from me to you because I know you can do this.  

It’s only 30 days. I know 30 days is going to feel like six months, but just keep telling yourself that you only have one body and it is your duty to keep it as healthy as possible so that you can live a long and full life. I’m not going to tell you that it won’t be hard—that would be a lie. But I am going to tell you that you’ve done a lot of things that were more challenging. Go into this with the right mindset; tell yourself that you can do it and that you deserve to take this time to reset your body for a better future.  

Don’t give yourself permission to slip up. You’re an adult and you’re in control of the choices you make. If you decide to eat pizza, it’s not a mistake—it’s a choice. So, close the door on cheating right now. Don’t leave room for following the Whole Foods 30 Days program except when... because the chances of you finding excuses to not stick to the program are very high if you start with a mindset of possible failure.  

Stand up for yourself. You don’t have to eat or drink anything you don’t want to. I realize this is easier said than done when you’re sitting at a dinner table with your friends and they’re all drinking wine and eating whatever they want. Don’t give in to peer pressure. Ask them to respect your food and drink choices for the next 30 days. It’s not that hard.  

You’re going to have to put in the effort. Meal planning, grocery shopping, explaining Whole Foods 30 Days to friends and family, dealing with cravings, finding the willpower to go on will be a challenge at one point or another during the 30 days. Take responsibility for your health and habits. It’s not going to happen overnight, but with enough effort from your side, you’ll walk away feeling healthier and happier than you did a month ago.

What Whole Food Includes

This plan takes you beyond the rabbit food that may come to mind when someone mentions plant-forward, whole food eating and introduces you to a wide range of delicious options. Eating less-processed whole foods can be exciting, fun, colorful, and tasty. As with any new concept or venture, it will take a little work and practice to get the hang of it, but rest assured that the new habits will stick and this way of eating can be easily integrated into your lifestyle. So what is a whole food? The term refers to any food in its original state (or as close to it as possible) with minimal refining, additives, or processing. Whole, less-processed foods are easy to spot in any grocery store by simply determining how closely the food item resembles the original food. For example, an apple is a whole food, applesauce is a slightly processed version of apples, and apple toaster pastries are a highly processed version. Choosing the apple would be the best option. Choosing a natural applesauce is a good way to get closer to the real thing. Whole food options go well beyond fruits and vegetables. There are whole and less-processed options in every category (grains, produce, nuts, seeds, meat, and fish) of food group. Buying the most original forms possible will ensure the meals and snacks you create adhere to this new style of eating and promote positive, healthy outcomes. The goal is to fill your cart, kitchen, and therefore plate and body with nutrient-rich, less-processed foods.

Focusing on the larger goal of positive lifestyle changes will help keep you from getting too caught up in the details of what a whole food is or is not. For example, olive oil is processed from the olive fruit, but as a single-ingredient, nutrient-rich product, it counts as a whole food. Honey is another example of a technically processed yet still whole, nutrient-rich food. This book tells you which foods and ingredients are appropriate for this plan and which should be avoided for at least the first 30 days, so don’t fret about remembering all this right now, because you can always flip back to these pages for reference.

You might find that the biggest change for you is making meals from scratch instead of buying a premade final product. Be confident that this does get easier with a little practice. The recipes and advice in this book will guide you to cooking new and flavorful foods using simple techniques, keeping things interesting on your 30-day whole food eating adventure.

Foods to Avoid or Minimize

Did you know that there are harmful chemicals in many of the foods that are commonly eaten, especially when they are cooked? This is the reason why many people who want to reduce their exposure to them choose to eat a whole-food plant-based diet. Here is a list of foods that one should avoid when trying out this diet. 

Coffee and Soda: These are full of caffeine and artificial sweeteners. The combination of these two in the diet is not healthy. If you want to drink coffee, make it with water and drink it when you need a pick-me-up instead of replacing it with coffee.  

Processed Meat: Some processed meat products contain a variety of harmful preservatives that can cause cancer. For example, items like deli meats contain nitrites that have been linked to cancer, while hot dogs have been shown to pose a risk for cancer because they have been preservative-treated to keep them from spoiling longer. In addition, hot dogs are often wrapped in fat.  

Meat: While most people know that meat is not healthy, many of them still consume it. This is because there are a lot of misconceptions about the health benefits of meat, such as thinking that it is an important source of protein and iron. This can be easily overcome by consuming plant-based protein foods like peas and beans, which contain the same amount of protein with zero fat.  

Dairy: Milk has been associated with a variety of health problems, including cancer. Yogurt may appear to be a healthy option because it does not have the lactose that milk does, but there is some controversy over whether or not yogurt is healthier than milk.  

Processed Food: Processed foods such as cookies, chips and fast food are high in salt, oil and sugar. They also contain a lot of unhealthy ingredients such as red dye 40 and artificial colors. The combination of these ingredients can negatively affect health.  

Energy Drinks: These drinks contain a synthetic form of the popular stimulant, ephedrine. These drinks have been associated with cardiac arrest and other serious health concerns.  

Refined Foods: Refined foods such as white flour and refined sugars should be avoided if one wants to follow a whole food, plant-based diet since they provide the body with little nutritional value and many of them also carry harmful substances like trans fat and sodium chloride.  

Conventionally Grown Produce: Eating foods that are conventionally grown can expose people to harmful pesticides that have been linked to cancer. These pesticides also contribute to other health problems like ADHD, Alzheimer’s disease and Parkinson’s disease.  

Artificial Sweeteners: These sweeteners are often found in sodas and other processed products. Artificial sweeteners have been shown to cause cancer in laboratory animals so that they can be dangerous for human consumption as well. They also provoke insulin production which can lead to diabetes, especially in children.  

Trans Fat: Trans fat has been linked to heart disease, so it is important to minimize its consumption. Diets made up of whole foods are much healthier because they do not contain trans fat. 

Sanity-Saving Whole Foods Substitutions

While 30 days may seem like a long time to go without foods you’re used to eating, once you get the hang of the substitutions, you’ll see that you can still cook and enjoy many of your favorite recipes. With the right items in your Whole Foods compliant pantry, you’ll quickly and easily be able to adapt your cooking to your healthy new life.

Instead of wheat flour, use almond flour. 

Instead of soy sauce, use coconut aminos.

Instead of butter, use ghee (also known as clarified butter).

Instead of regular barbeque sauce, use Not Ketchup BBQ Sauce.

Instead of milk, use unsweetened original almond milk or unsweetened coconut milk.

Unsweetened coconut milk is best used in Indian or Asian dishes due to its coconut flavor. 

Instead of sugar, use 100% pure, unsweetened fruit juice.

A Whole Foods compliant grape juice and cherry juice are helpful to have on hand for making fruit desserts. 

You may also want to have date paste for sweetening dishes or making homemade BBQ sauce. Date paste is easier to find online than in stores—this is a favorite. 

Instead of cornstarch for thickening, use arrowroot powder.

An important note on broth:

Because of how the Instant Pot pressure cooks, it typically requires about 1 cup of liquid in the pot. Or for a more affordable, yet still delicious, option, try Pacific’s organic, free-range line, available at many grocery stores or online here. 

You can do this. Commit to Whole Foods 30 Days and get ready to feel like a new you in just 30 days.

Sauces, Dressings, And Dips

Mexican Guacamole

Servings:3

Cooking Time: 0 Minutes

Ingredients:

3 ripe avocados, split lengthwise, pitted, and peeled

Juice of 1 lime

1 teaspoon salt

½ onion, finely diced

1 tomato, finely diced

½ jalapeño, seeded and finely diced

3 tablespoons chopped fresh cilantro

1 clove garlic, minced

Directions:

In