Category Archives: Whole 30

Protein-Packed, 3-Ingredient Angel Food Cake Smoothie

Hi friends!! How is everyone doing today!? I’m sitting here with the window open, a nice little breeze coming in, and a HUGE mug of (much needed) coffee. Oh, and I’m also kind of running late. So this post will probz be short & sweet.

But y’all… I have some news.


(I’m totally being sarcastic here btw…)

But I’ve been WORKING OUT!

This is a pretty big deal. I eat really well about 90% of the time, which has helped me from gaining weight from sitting in a chair at work all day, but I haven’t been consistently working out for probably a solid year. (Not proud, btw). One day though I just got the itch to move and I’ve been working out ever since.

It’s been like, a week. It’s no big deal.

I’m talking cardio. Running. Rowing. Burpees (!!!!). Weights. The whole shebang.

So since I’m basically Jillian Michaels over here now, there’s something new that’s pretty important to me and that’s PROTEIN.

But those protein powders at the grocery just have too much in them for me to be OK with drinking them on a day-to-day basis. I don’t like eating or drinking stuff that I have no clue what 99% of the ingredients actually mean.

So I took matters into my own blender and found the TASTIEST little protein smoothie, inspired by my friend Katie (@therawpineapple_) who mentioned she made something similar recently and it sounded SO GOOD.


And it’s completely natural, dairy-free, soy-free, gluten-free, sugar-free, sweetener-free, banana-free, and booger-free.

I was just seeing if you were still reading.


Yes, I’ve had a lot of coffee.


Let’s get to it, shall we? Because I know you totes want to run to the store and make it right now. (Because it also makes a perfect sweet treat!!)




(This part is even easier)

  • Put all the ingredients in a blender & blend it up.


(Please note: My blender broke about 2 minutes after this was taken. A few curse words were spewed. BUT – the good news is I found out my food processor is a perfect smoothie making substitute! So if you only have a food processor – it works in there too!)

If you want to get really fancy (and make it a little chunkier) you can also freeze your cashew milk in an ice cube tray and it will have a frostier consistency. Or you can add a banana. But then it wouldn’t be 3 ingredient and my title would be a LIE!!!

Ok. So that’s it. It’s really easy. And PACKED with protein. Literally 20 grams. And collagen to make you pretty (read more about why collagen has helped my skin here). The strawberries are amazing anti-oxidants, and the coconut water in the Vanilla Peptides helps you rehydrate.

So tell me… have you been working out? Do you have a good smoothie recipe that’s packed with protein? Do you use protein powders that are more on the natural side? Tell me everything!!!! I will be back Thursday! Until then. Xo.


Whole 30 Stir-Fry

Hi friends!!! How is everyone doing today?! I had a super relaxing & fun weekend in Louisville, and I actually tried to heed my own advice and slow it down a little this weekend. It was so nice and I automatically felt like my mind was “reset.” Anytime I’m feeling a little off, going home or spending some time alone is the cure for me.

So anyway.

It’s time for me to introduce you to your new favorite recipe.

I’m serious.

It’s the easiest & tastiest one yet.

And look. I get it. I say every recipe is the easiest & tastiest I’ve ever done. But that’s because a) it’s totes true and b) this recipe LITERALLY takes it to the next level in both categories. I’m talking fool-proof. You don’t even have to use a knife. You just need 2 pans, a couple of ingredients, and about 15 minutes of time.

That. Is. It.

It’s insane.

And anyone who watched my chicken burger debacle unfold on my Instagram story (it’s still on @thewindyblonde right now – worth a peek) you’ll know how important it is to me for recipes to be fool-proof, so I don’t end up coughing up a lung due to black smoke inhalation.


But seriously it’s so good and filling and delicious you will feel like you’re cheating.

And sidenote – this is what I’m actually eating and taking to work every day this week, too. It heats up REALLY well. Y’all know I’m weird about microwaved meats and before I started on my Paleo-ish lifestyle I really didn’t even eat meat before dinner.

This changes the game.

Have I hyped it up enough yet?

You guys are probably like OK WE GET IT, IT’S GOOD, MOVE ALONG.

But I have to at least fill my post with something because the ingredients and instructions are so minimal that there’s not much else to say. Lol.

Ok FINE YOU GUYS I’ll get to it.


  • Ground chicken
  • Trader Joe’s Asian Vegetable Stir Fry blend (this part is KEY if you want this to be easy and/or not spend the entire day in the kitchen chopping veggies!!)
  • Coconut aminos (I use the Coconut Secret brand from Whole Foods)
  • Sesame oil (I know this is inconvenient but don’t buy the Trader Joe’s brand it’s not good! The Eden Selected brand from Whole Foods is worth it, I promise!)
  • Garlic powder
  • Red pepper flakes (optional for a little heat!)
  • Fresh ground pepper (also optional, I just love pepper)


  1. Pick out the baby corns from the veggie blend. Lol. #WHOLE30LIFE.
  2. Heat up some sesame oil at the bottom of two skillets over medium-high heat.
  3. Plop your veggies in one skillet and your ground chicken in the other.
  4. Season your veggies AND chicken with the same blend – coconut aminos, garlic powder, red pepper flakes (if desired!), ground pepper, and another dash of sesame oil. Don’t be shy with the seasonings!! I love mine super flavorful. Just keep in mind that the coconut aminos is a substitute for soy sauce, so if you don’t like salty things, don’t add a ton of this! Just use it as you would soy sauce.
  5. Stir the veggies and cover them and let them cook. Don’t stir!!! That’s how they get all brown & carmelized & delicious.
  6. Use a wooden spoon or other utensil to break up the ground chicken and continue cooking it until it breaks up like ground beef. Add your seasonings again – coconut aminos, garlic powder, and another dash of sesame oil. (Seriously.)
  7. Check your veggies so they don’t burn, stir them up!
  8. Let the chicken mixture cook on the pan until the water cooks out and the chicken starts to brown. Again, not stirring will help it get that nice carmelized color!
  9. Pour your chicken over your veggies & stir them together. I like to let mine sit in the pan for 1-2 minutes together after they’re stirred, taste test, and add any last-minute seasonings needed.
  10. Serve it up!

I like to throw mine in a few of my favorite glass bowls ever for lunches.

And then I put them in my new Scout bag & off I go!

So tell me… is this recipe something you would try? Do you think I hyped it up way too much? Do you have a favorite Whole 30 friendly recipe to share? Tell me everything!!

SIDENOTE: I know I mentioned this in my story but I LOVE getting reader suggestions!!! Let me know if you have an idea or if you’ve heard of a health or wellness trend that you are curious about!

I’ll be back Thursday with a new coffee talk! Until then. Xo.



Sweet Potato Toast

Well hello my beautiful Valentines! How was everyone’s weekend?! I kind of had an amazing weekend and there’s a reason for this. But I’ll get into this later. Right now we have another super important topic to cover and that’s SWEET POTATO TOAST.

But first a poem.


Roses are red, violets are blue.

My toast recipe is pretty sweet and so are YOUUUUU!!!!


Ok so the backstory on this recipe is that I’ve seen it on Instagram a couple of times, and I recently also saw this on Pinterest and I just haddddd to try it.

Here’s why.

Whenever I’m trying to eat healthy or do Whole 30 or stick to a mostly Paleo diet (remember? I’m Paleo-ish most of the time) I have the HARDEST TIME with breakfast. Especially on-the-go. It just doesn’t happen. I’m sorry I just cannot do a Larabar for breakfast. Or just an apple. I can’t do it. I need real FOOD.

So that basically leaves me with eating eggs every day, which is totally fine, and most days doesn’t really affect me. But since I’ve been working out (!!) it’s really hard for me to schedule breakfasts around morning workouts. Because let’s face it- eggs don’t travel well and I refuse to be the stinky girl in the office.

SO. If you’re like me. Or you’re gluten-free. Or just don’t like bread. THERE IS HOPE FOR US.

And it’s called sweet potato toast.

The beauty of sweet potato toast is that it requires such little effort. All you need is a sweet potato, a knife, and a toaster. And the rest is up to you! You can get pretty creative with it.


  1. Slice your sweet potato in 1/4-inch thick slices.
  2. Crank your toaster to the highest setting.
  3. Toast your potato slice until brown on the outside and soft on the inside. This took me 2 full toast sessions on level 6 on my toaster, and it was firm but still easily sliceable with a knife. Be sure to test with a fork AFTER you take it out of the toaster! It will be super hot. I used plastic tongs to take the slices out.
  4. Top it with your favorite toast toppings! I used Justin’s Almond Butter (the maple flavor is my fave!!) and some Purely Elizabeth honey granola on one, and sliced avocado with a squeeze of lemon, red pepper flakes, pink Himalayan salt & pepper on the other (which is also Whole 30 approved!)

You guys I was a little skeptical but it was seriously SO good. And almost too freakin’ easy.

If you don’t have a toaster, this also works with a toaster oven and a conventional oven. And if you don’t have these available at your office, you can just toast them up for the week, throw them in the fridge, reheat in the microwave, and then add your toppings after!

I’m telling you guys, you will love it. Especially if you just can’t do eggs for one more day lol.


As promised, it’s time for an announcement.

The reason this weekend was so fun was because I actually had my first photography session!

Yup, that’s right. TWB the photog is now for hire.

Pretty exciting stuff, right?!

If you guys are at all interested in hiring me for shoots, let me know! I will do blog shoots, engagements sessions, professional headshots, baby & family pics, maternity sessions, and baby announcements! I’m also doing some special introductory pricing (aka I’m cheap lol) so reach out to me directly for those inquiries! You can e-mail me for now at or direct message me on Instagram (@thewindyblonde) and we can arrange it from there.

And if you want to see some more pics, check out this gallery from the rest of this engagement session! They were the absolute cutest.

Ok y’all. Whew. Glad I got that off my chest I was a little nervous haha!!

Now tell me… what are your thoughts on sweet potato toast? Is this something you would try? Do you have any ideas for breakfasts on-the-go? Tell me everything!! I will be back soon with some tidbits & a unique twist on our usual coffee talks. I can’t wait! Xo.


Bowl of the Week: Whole 30 Taco Bowl

Hi friends!! How is everyone doing today?! Yesterday it was actually SUNNY here in Chicago which is exactly what I needed. I don’t know about you guys, but when it’s gloomy for days and days and days I just get into the weirdest little funk.

Plus, I wasn’t feeling good AT ALL on Sunday and if you watch my Insta-story you also know I had the worst chapped lips EVER and I felt like I was coming down with something. So naturally I ate a HUGE acai bowl, chugged green juice & a tonnnn of water, and made sure I stuck to my paleo-ish diet that always makes me feel like a million bucks.

Speaking of which.

Yesterday I made the TASTIEST Whole 30-compliant taco chicken EVAAAA. I’m serious. It was so freaking good that even when I was cooking it I kept sneaking bites and then I had to stop because I knew if I kept going I wouldn’t have enough leftover for my lunches this week.

So obvs I took a lot of pics so I can share with you guys!!!

One of the best parts about this recipe is how freakin’ versatile it is. I just put together a random combo of ground chicken, cauli rice, and sweet potatoes but you can really serve the taco meat however you want – including on a butter lettuce leaf or piece of iceburg for some lettuce wrap tacos!

Ingredients (makes 5 lunch-portion-sized servings!)

Seasonings & OIL:

  • 2 tbsp. chili powder
  • 2 tbsp. garlic powder
  • 1 tbsp. onion powder
  • 1 tbsp. dried oregano
  • 1 tbsp. paprika
  • 3 tsp. ground cumin
  • 1 tsp. crushed red pepper flakes
  • Salt & pepper to taste
  • Olive Oil
  • Cayenne pepper (for the sweet taters!)


  • 2 lb ground chicken (turkey can also be subbed if desired)
  • 3 large sweet potatoes
  • 2 bags of cauliflower rice (this yielded a LOT, adjust as needed)
  • Whole 30-compliant salsa (I used Trader Joe’s chunky salsa)

Optional Ingredients:

  • Limes
  • Avocado or guacamole
  • Primal Kitchen Chipotle Lime Mayo or Tessemae’s Ranch Dressing


  1. Preheat oven to 400 degrees.
  2. Cut your sweet potatoes into small chunks and toss with olive oil, garlic powder, paprika, salt, pepper, and a little cayenne pepper if you’re into some spice. Roast them in the oven for about 30 minutes or until golden brown.
  3. Mix up your spices (spice list above!) in a small bowl.
  4. In a large skillet or wok, spray some olive oil spray or drizzle olive oil in the pan, and add your ground chicken & seasonings. Cook the ground chicken until it’s cooked through (or balls up into small pieces).
  5. Set aside your chicken. In the same pan (it adds flavor!) add another drizzle of olive oil, cauliflower rice, garlic powder, paprika, salt, pepper, some cumin, chili powder, onion powder, and the SALSA!
  6. Combine your ground chicken, sweet taters, and cauli rice in a bowl and serve with Primal Kitchen mayo, Tessemae ranch, guacamole or a sliced avocado, and/or a squeeze of lime.
  7. ENJOY!

I’m telling you guys, this is so quick & easy and can be made into SO many different dishes! And once you have this taco seasoning, you won’t even miss the sugar- and soy-filled stuff that comes from a packet.


So tell me… do you have a favorite Whole 30 taco recipe up your sleeve?! Is this something you want to try? Tell me everything! I will be back tomorrow with some fun new TIDBITS so be sure to check back! Xo.



Bowl of the Week: Whole 30 Fried Rice

Hi guys! How is everyone doing?! I honestly think this is probably THE hardest work week of the year. I don’t know about y’all, but I’ve gotten really used to sleeping in until 10 (!!), watching a lot of TV, and not changing out of my pajamas. It has been such an amazing holiday week and I’m SO sad we have to get back to real life!!!

But anyway.

New Years Resolution season has officially started, meaning there won’t be any extra room in the gym for the regulars and everyone is on a DIET.

You guys know I’m not a “dieter” but ever since doing my first Whole 30 last year, I’ve completely overhauled the way I eat. I talked about this in detail in this post but I am a former junk food addict that has changed my ways and overcome some pretty unflattering health issues.

So this month I’m buckling back down and eating as Whole 30 as I can (I have my brother’s wedding this weekend, and well… just being honest with myself here). But this week I came up with a fun little lunch bowl to take with me  on the go!


Because I love fried rice.

And I know, I know, the idea behind Whole 30 isn’t eating “cheat” meals but I like to think of it as just an Asian-inspired cauli rice dish that just happens to be fried in a skillet?

I know, it’s a stretch.

Melissa Hartwick, if you are reading this, pls don’t judge.


Back to the recipe because I know y’all wanna try. (BTW, this recipe yields enough for about 4 days of LARGE lunch portions!)


  • 1 1/2 lbs chicken and/or shrimp (I did a combo of both!)
  • 2 bags of cauliflower rice (fresh or frozen, I went with the organic frozen version from Whole Foods but Trader  Joe’s has fresh!)
  • 1 bundle green onion
  • 1 carton mushrooms
  • 1 yellow or white onion
  • 1 egg (optional)
  • Broccoli (fresh or frozen)
  • Carrots (I got some multicolored organic sliced carrots from Whole Foods… They look fancy but they were literally $2)
  • Coconut amigos (this is basically naturally soy- and gluten-free soy sauce)
  • Red Boat fish sauce (this definitely isn’t necessary but it adds some nice flavor)
  • Sesame oil (not pictured below BUT if you don’t already have this, you will be OBSESSED – it’s so good)
  • Garlic powder, salt, pepper (always)


  1. Heat sesame oil in a large wok or skillet. Peel shrimp and/or slice chicken. Since I used both, I sliced the chicken and got it started cooking while I peeled the shrimp.
  2. Add garlic powder, salt, pepper, and a dash of coconut aminos to your chicken. Cook until the outsides are white. Add your shrimp & the same seasonings. Cook through.
  3. While your meat is cooking, chop your broccoli, green onion, & white or yellow onion.
  4. Put the meat aside, and using the same pan, add about 2 tbsp of sesame oil, heat, and add all veggies except your cauliflower rice. Once the frozen veggies have de-thawed, season with garlic powder, salt, pepper, coconut aminos, and fish sauce.
  5. Add your cauliflower rice and continue to cook. Let it sit so the veggies can brown. Taste test & add seasonings as desired. If you’re adding egg, go ahead and crack that bad boy and scramble it in your rice mixture.
  6. Combine your veggies & rice with your meat, sprinkle some extra green onion on top, & ENJOY.

I like to throw mine in these glass bowls from Amazon so they’re super easy to take on-the-go.

So tell me… is this something you would try? Do you have your own cauli rice recipe that you love? Tell me everything! I will be back Thursday with a new coffee talk! See you then. Xo.


P.S. MINIMALIST CHALLENGE UPDATE: I successfully spent 24 hours “offline” with the exception of researching some stuff for my blog. It literally took me 30 minutes to scroll through Instagram this morning and I was SO over it. I also had a super productive day because I wasn’t on my phone the whole time. TODAY: Meditating for 15 minutes. Will probz do this after work with some candles on to really set the mood. Will keep you updated!