Eating Paleo/Whole30 at The Monarch (Wichita KS)

The Monarch is a favorite local Wichita KS restaurant and bar. It features cool decor, with lighting fixtures made from salvaged wood and upcycled bicycle parts, and the walls boast a mix of flea-market finds and unique art from local artists. It's a convenient location if you're downtown, in the Delano area, or trying to bring east-siders and west-siders together in a central location. I've ordered salads a couple times and been underwhelmed, but other than that, everything I've ordered there has tasted great. I believe they smoke their own meats, or buy from local suppliers, so these menu items may be less processed than something you'd get at a chain like Chili's, for example.

Based on just looking over the menu and making some guesses (with the exception of salad dressing, explained below), here are some dishes you could order at The Monarch and be mostly Whole30 compliant. I haven't verified what oils things are cooked in, and as I've noted below, there may be hidden sugars.

Mushroom caps without the cheese.*

Potato skins with smoked chicken, without the cheese.

Any of their meat soups,* probably, except for ones with noodles, pasta, corn chips, cream or cheese.

These sandwiches without the cheese and the roll, eaten knife-and-fork: Cuban, Chicken Caprese, Brisket Royale,* Monarch,* Reuben, Italian Sausage*, and Grilled Hot Link*. (Is it still worth eating? That's your call!)

Sadly, there are no sides that are okay. Cole slaw would certainly have sugar. A side salad would only work without dressing. Read on...

I called to make sure, and all of the salad dressings have either sugar or dairy in them. (Ranch and blue cheese being the sugar-free ones.) If you're bold enough to bring and discreetly use your own salad dressing, you could order the Smoked Chef without croutons, or the Greek salad -- both without dressing.

*There's probably some sugar in all of the red meats: Brisket, corned beef, ham, hot links, and sausage -- in the brine, the seasonings, or both. It's less likely in the chicken, but still very possible. You'll need to make the choice whether you think the amount is neglible, as far as eating out goes.

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Eating Paleo/Whole30 when eating out

This post is especially for my husband, who is getting ready to try the Whole30 thang, and needing some Paleo-friendly lunch options. And as such, it focuses mostly on his tastes. So there may be a lot of other options out there, but this list caters to someone who's not crazy about chicken or salads. And its scope is also limited to restaurants on the west side of Wichita, KS. But there are a few national chains here, as well as guidelines for any Mexican restaurant, or any burger, so there should be help here, no matter your locale.

(Please note: this list may not be 100% Whole30 compliant; I was not able to track down which oil most things are fried in, for example. But it seeks to avoid grains, dairy, sugar, and legumes.)

Applebee's

Beef: The Ribeye and NY Strip are the only two steaks that aren’t cooked in soybean oil.

Seafood: Garlic Herb Salmon

Sides: steamed vegetables; or sweet potato fries??

Burger places, or any place that serves 'em

Bunless burger topped with grilled onions and mushrooms. Or grilled onions and jalapenos. Served on spinach? Or get a side of broccoli, cauliflower, or sweet potato, if available.

Chili's

Beef: Cajun Ribeye, Guiltless Carne Asada Steak, Flame Grilled Ribeye, or the Classic Sirloin – ask for no savory steak butter as this contains gluten. If you want a burger, the Bacon Burger or the Old time Burger (ask for no bun or onion strings) are good choices.

Seafood: Guiltless Grilled Salmon or the Salmon with Garlic & Herbs
Fajitas; skip the tortilla, sour cream and cheese.

Chipotle

Order two sides of steak or carnitas with guacamole, and any salsa you want, except for the one with corn and beans. Depending on how much food you want, you can order extra sides at $2.25 a pop.

Note: Occasionally you’ll get a new employee who might put the sides in a sides container. If they do this, ask them if they can put it in a bowl. If they do that, they’ll often realize it’s not actually that much meat and give you more for free.

Jason's Deli

Pollo Mexicano, without cheese and sour cream, - add guacamole; try to eat less of the white part of the potato

Mighty Wild Salmon Salad, without beans, with Italian dressing (NOT Leo's fat-free Italian)

Mexican places (go local, not chain)

Ask for no chips when you're seated. (If you order carryout, specify no chips.)

Fajitas; skip the tortilla, sour cream and cheese.

Order a tostada topped with meat of your choice, guacamole, salsa, lettuce, tomato, and/or onions. Eat everything but the tortilla.

Panera

Sorry, but there's nothing Paleo here that isn't chicken and/or salad...

Power Mediterranean Chicken Salad (this is on the "hidden menu"; just ask for it) - antibiotic-free chicken, romaine lettuce, baby spinach, ripe tomatoes, crisp apple-wood smoked bacon, chopped hard-boiled eggs, extra-virgin olive oil, and freshly squeezed lemon juice.

Chicken Cobb with Avocado - antibiotic-free chicken, romaine lettuce, tomatoes, applewood-smoked bacon, fresh avocado, Gorgonzola  and hard-boiled eggs are all tossed with herb vinaigrette; vinaigrette contains minute amounts of corn.

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General guidelines

Always ask for NO SEASONING SALT in restaurants. MSG is often added to this, as is sugar.

When you see the following adjectives on the menu, ask lots of questions and be prepared to take a pass on foods that don’t meet your standards:

• Deep fried
• Crispy
• Battered
• Coated
• Breaded
• Sauced
• Meatballs/Meatloaf/Croquettes (probably include breadcrumbs)
• Sausage
• Fritter
• Dumpling

Sources:
http://thepaleomama.com/2013/01/the-paleo-mamas-guide-to-dining-out-paleo-style/
http://fentresscrossfit.com/wp-content/uploads/2014/06/FAST-FOOD-OPTIONS.pdf
http://theclothesmakethegirl.com/2015/02/26/paleo-tips-eating-restaurants/
https://www.panerabread.com/en-us/menu-categories/salads.html
https://www.panerabread.com/en-us/articles/access-into-paneras-hidden-menu.html

Paleo snack attack: Salami & Avocado

If I were to pretty these up, I might leave the salami flat and sprinkle some minced red onion or chives on top of the avocado, but this plate was born of desperation! Two hours to dinner and I'm starting to get low-blood-sugar-stupid. So I rummaged around in the fridge, and this is what I came up with: a bit of creamy avocado spread over some organic salami and folded over into a mini "taco". Yeah, it's a bit of a cultural mish-mash, but if the salami is sugar-free, you've got a Whole30 compliant, Paleo-friendly, super-quick snack!

Antibiotics, hormones, organic, etc: What U.S. food labeling terms really mean

All these terms can be confusing! Here are the official descriptions, directly from usda.gov:

NATURAL:
A product containing no artificial ingredient or added color, and that is only minimally processed. Minimal processing means that the product was processed in a manner that does not fundamentally alter the product. The label must include a statement explaining the meaning of the term natural (such as "no artificial ingredients; minimally processed").

NO HORMONES - pork or poultry:
[By U.S. law], hormones are not allowed in raising hogs or poultry. Therefore, the claim "no hormones added" cannot be used on the labels of pork or poultry unless it is followed by a statement that says, "Federal regulations prohibit the use of hormones."

NO HORMONES - beef:
The term "no hormones administered" may be approved for use on the label of beef products if sufficient documentation is provided to the Agency by the producer showing no hormones have been used in raising the animals.

NO ANTIBIOTICS - red meat and poultry:
The terms "no antibiotics added" may be used on labels for meat or poultry products if sufficient documentation is provided by the producer to the Agency demonstrating that the animals were raised without antibiotics.

ORGANIC:

Organic products have strict production and labeling requirements, and are monitored by the government. Unless noted below, organic products must meet the following requirements: 

• Produced without excluded methods (e.g., genetic engineering), ionizing radiation, or sewage sludge. 
• Produced per the National List of Allowed and Prohibited Substances (National List). 
• Overseen by a USDA National Organic Program-authorized certifying agent, following all USDA organic regulations.

Raw or processed agricultural products in the “100 percent organic” category must meet these criteria: 

• All ingredients must be certified organic.
• Any processing aids must be organic.
• Product labels must state the name of the certifying agent on the information panel.

On multi-ingredient products, different icons mean different things in regard to how much of the product is organic. Here's the official guide:

Sources: USDA definitions Organic requirements Understanding organic labeling

12 (now 15) Paleo / Whole30 recipes

I've been eating low carb for a long time, but have just recently begun to explore the semi-madness that is the Whole30 scene! Here are some of my recipes that are already Paleo/Whole30 compliant, or can be made so with minor tweaks. (Expect more in the future, most likely! [See update at end.])

Already Whole30-compliant:

Easy, make-it-your-own fish taco bar

Herb-crusted salmon - so easy, and restaurant quality!

BLT's without the bread; using foolproof, easy, 4-ingredient homemade mayonnaise 

Quick pork tenderloin with seasoned rub

12 homemade treats that aren't sweets (some of the items on the list are Paleo/Whole30 compliant; some are not)

Taco seasoning - no sugar, no MSG, no gluten, no milk, no hydrogenated nothin', no cornstarch or cornmeal here! (Check the ingredients list on the ready-made mix above; you'll be surprised!)

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Paleo-ish, with the exclusion or adjustment of one or two ingredients:

Ancho-crusted salmon with avocado crema - leave out the yogurt or replace it with a splash of full-fat coconut milk if you're avoiding dairy.

Salmon with fresh tomato avocado salsa - one of my summer favorites! Leave out the corn if you're going wholly grain-free

Asian lettuce wraps - replace the soy sauce with Tamari (still has soy) or coconut aminos, and leave out the Splenda.

Brat and cabbage soup - just leave out the beans, if you're living legume-free.

Sloppy Jo'tatoes - requires a sugar-free BBQ sauce to be wholly compliant.

Update: New Whole30 compliant meals!

Coconut shrimp on spinach mango salad

Herb-crusted salmon with cream of pumpkin soup

Meatballs with marinara and Italian roasted cauliflower

Foolproof, easy, 4-ingredient homemade mayonnaise

I've been meaning to try to make my own mayonnaise for ages, because it seems impossible to find a mayo that's both sugar-free and not made with canola. Most, if not all, canola is genetically modified. And sugar in mayonnaise?! Yeah, you'd be surprised. Read labels next time you go to the store.

But I thought homemade mayo surely had to be tricky. Perfect temperatures and/or timing, danger of the emulsion breaking, that sort of thing.

Turns out... nope! I tried this recipe and method from The Healthy Foodie, and it's so easy it's ridiculous! Worked the first time, and the second. (That's all I've made so far.) All that's necessary is a stick blender, and a jar that's the right size. It might also be just as doable in a normal blender, but I haven't tested that.

And, yes, for those who care: this is Paleo, and Whole30 compliant.

Perfect for my gluten-free, grain-free "BLT's without bread"! A super-easy, low-carb Paleo snack or meal. Quick, too, if you have already-cooked bacon on hand -- and you should!

I go crazy for these when good tomatoes are in season! But they're still pretty tasty when the only decent tomatoes available around here (<sarcasm> yay, winter in Kansas! </sarcasm>) are grape tomatoes.

Easy homemade mayo recipe

1 large egg, taken straight out of the fridge (no need to bring to room temp)

1 cup very-light-tasting olive oil (NOT virgin), or other flavorless oil of your choice
2 - 3 teaspoons lemon juice, rice vinegar, or other pale vinegar of your choice
1/8 - 1/4 teaspoon salt (start small; mix; taste; adjust if necessary)

Here's the original mayo recipe, with detailed instructions. The size of the jar matters, so I recommend looking that up.

Note: when freshly made, it tastes kinda oily. If you're going to immediately blend it into a salad dressing or slaw mix, that won't be a problem. But if it's going to be a star player, a chill in the fridge for a few hours or overnight will be a good thing.

P.S. My old Braun stick blender (also called an immersion blender or hand blender) went kaput this week, so I just ordered a new one from Amazon - Cuisinart this time. I consider it an absolute essential in the kitchen! The price goes up and down on Amazon, so if you want one and it's currently over $45 -- and you're not in a hurry -- put it in your cart and leave it there. They'll send you an email if the price goes down!

Easy, make-it-your-own fish taco bar

Great for buffet-style party food. Or pleasing a family of picky eaters!

(This not my photo. See below for source.*)

I was recently asked for my recipe for fish tacos. "It's not so much a recipe," I said, "as it is a collection of ingredients." Which makes it great for feeding a group with diverse tastes or dietary needs.

And much of it can be done ahead of time: everything except for the avocado can be sliced, chopped, or mixed ahead of time. The fish can be seasoned ahead of time, but will taste best if it's made just before serving.

Then everything gets laid out buffet style for everyone to make their own.

If you have some grain-free (gluten-free or low carbing) guests, they can simply assemble everything on a plate without the tortilla and eat it with a fork. Dairy-free: leave off the sour cream and cheese. Don't like spicy: leave off the adobo sauce. Whole30 compliant: skip the tortillas and leave off the sour cream and cheese. There's still plenty of flavor there!

The part that is (sort of) a recipe is the adobo-cream spread; the original recipe I started with called for 1 c. of sour cream, 2 canned chipotle peppers seeded and diced, and 1/4 t. salt or garlic salt. (That's for 4-6 servings.) Now, instead of the peppers, I just use the adobo sauce from the can (this skips the dicing step; it's also milder), and eyeball the proportions. Stir till well combined; taste and adjust for taste. It should taste a little uncomfortably spicy, because it will be just one component.

This is the sauce; I get it at Dillon's...




The fish can be either tilapia or mahi mahi. Plan on about 4 to 5 oz. per person. Just season with salt and pepper; optional but nonessential additions might include ancho chili powder and/or cumin. Then, either pan-fry the fish (easy if you're cooking for one or two), or bake them according to package directions (easier for more people).

Then I lay out all the ingredients for people to make their own; in addition to the fish and the adobo cream sauce:

• warm corn and/or flour tortillas
• thinly sliced cabbage, sprinkled and tossed with a little lime juice or rice vinegar,
• thinly sliced or small-diced avocado
• thinly sliced or small-diced mango (optional, but nice)
• coarsely chopped cilantro

Other optional additions which I don't use but you might like:

• a Mexican cheese, like shredded Monterey Jack or crumbled Cotija
• diced onions
• diced tomatoes
• plain sour cream
• Ranch dressing

I like to smear the adobo cream (or plain sour cream) down the middle of the tortilla and put the fish on top of that, so that the juices from the fish mingle with that to make a nice sauce. It also keeps the fish juices from making the tortilla soggy.

Enjoy! :)

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*Image source: another fish taco recipe (this one much more detailed) at Ambitious Kitchen.

Mealprep: 40 recipes to stock your freezer and free your mind!

One of the best ways to eat healthy is to eat at home more. But for any busy person, this becomes a real challenge when it's 4:30 and you have no idea what to make for dinner. Prepping some ingredients and/or dishes ahead of time to stash in the freezer can save the day. Not only does it save you cooking time, it also saves you brain effort at the very time of day your brain is most overtaxed!

Sure, these mean a little more work on the weekend -- but you can do it at a leisurely pace, when you're rested and not rushed. Which I've found makes cooking so much more enjoyable! 

A week of dinners in the freezer, from The Kitchn. Recipes for: Baked Manicotti - Freezer Taco Kits - Twice-Baked Potatoes - Chile & Sausage Oven Frittata - Cranberry Pork Chops - Chicken and Wild Rice Bake. (Also includes side dishes, not listed here.) You can also find this same list of recipes with additional notes on how to turn prep day into a Freezer Meals Party.

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Here are tips for stocking your freezer with precooked and seasoned meats, which gives you more versatility than already-assembled dishes. Includes instructions (but not exact recipes) for twice-baked potatoes, two different ground beef mixes, a teriyaki marinade that you can use on any meat, poultry or seafood (lots of sugar in it, though), and shredded chicken plus broth. Also has a few nifty tricks for neater packaging.

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Here's Pioneer Woman's freezer cooking post. Not a lot of healthy stuff on the list, but I do love her tip for grilling whole chicken breasts and freezing them to have on hand for dozens of uses. I count about 11 main-dish recipes on her list, skipping the carb-laden ones.

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I also like this method for an easy way to cook boneless, skinless chicken breasts, from Small Home Big Start. 

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Eight healthy freezer crockpot meals in 75 minutes, from New Leaf Wellness. Well, really four different meals, double batch of each. Beef Roast and Carrots - Chicken Fajitas - Mexican Chicken Soup - Garden Veggie Soup with Ground Beef.

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10 meals in 1 hour - super organized and detailed; even includes shopping list! Really just five recipes; double batch of each. Honey Lemon Garlic Chicken -  London Broil - Quick Taco Soup - Orange Glazed Pork Chops - Creamy Italian Chicken

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10 meals in 1 hour, take 2; the no-bake version; includes five warm weather recipes that are cooked either on the grill or in the crockpot—no oven required!

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A planned/non-planned approach. No recipes here, but some pointers for stocking your freezer with ready-to-go meat and cheese portions, then how to plan meals the weekend or night before, taking into account your schedule, the weather, and what's in your fridge that needs to be used up.

And here are a few ingredients to have pre-cooked and ready in the freezer:

• Carmelized onions
• Roasted garlic
• Perfect brown rice, in the oven

And a few things to know about food safety and quality:

• Learn about safe food storage
• How to avoid freezer burn
• Tips on organizing your freezer