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The Whole30: The 30-Day Guide to Total Health and Food Freedom Hardcover – April 21, 2015
"Neverworld Wake" by Marisha Pessl
Read the absorbing new psychological suspense thriller from acclaimed New York Times bestselling author Marisha Pessl. Learn more
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From the Publisher
Grilled Coconut-Curry Chicken from The Whole30
Serves 2 | Prep Time: 15 minutes | Cook Time: 15 minutes | Total Time: 30 minutes
Don’t pour all the curry sauce over the chicken; once the mixture has come into contact with the raw meat, you have to throw it out. Instead, place your chicken in a shallow bowl, and pour a little of the sauce over the chicken. Brush or rub it evenly over the meat, then flip and repeat on the other side. Save the extra sauce to drizzle over the top of this dish before serving, or use it to top tomorrow night’s chicken, shrimp, or vegetables.
To make the curry sauce, melt the cooking fat in a saucepan over medium heat and swirl to coat the bottom of the pan. When the fat is hot, add the onion and cook, stirring, until translucent, 2 to 3 minutes. Add the garlic and stir until it becomes aromatic, about 30 seconds. Add the curry powder and stir for 15 to 20 seconds, taking care that the garlic and curry powder don’t burn. Add the tomatoes and simmer until thickened, about 5 minutes. Transfer the contents of the pan to a food processor or blender and puree until smooth. Pour into a mixing bowl and let cool. Mix in the coconut cream, salt, and pepper.
Place the chicken in a shallow bowl. Pour some of the sauce over the chicken and brush it on each side.
Preheat a grill to high heat (500°F).
Remove the chicken from the curry sauce and discard the extra sauce. Add the chicken, breast-side down, to the grill and sear until golden brown, about 2 minutes. (When the meat is properly seared it will pull off the grates very easily, so don’t rush this step.) Turn the chicken over so the bone side is down and place over indirect heat. Cover with the grill lid and continue to cook until the internal temperature of the chicken is 160°F, or the breast meat springs back when pressed with a finger. This will take 10 to 15 minutes, depending on thickness.
Let the chicken rest for 5 minutes. Serve with a squeeze of lime juice and the reserved curry sauce.
Note: Coconut Cream: To make coconut cream, take a can of full-fat coconut milk and put it in the refrigerator for an hour or two—although we recommend leaving at least one can in the fridge at all times for emergency coconut cream situations. (That is something that can actually happen on the Whole30.)
When you open the can, the cream will have risen to the top and become solid, while the coconut water remains at the bottom of the can. Just scoop out the thick stuff at the top and use it in recipes that call for coconut cream. You can also find prepared coconut cream or “culinary coconut milk” at some health food stores, but why would you pay extra when the only thing required to make your own is opening your refrigerator?
Note: If you don’t have a grill, you can bake the chicken in the oven. Turn the oven to Broil (or 500°F), and place the raw chicken in a baking dish. Sear the chicken in the oven for 5 minutes. Reduce the oven temperature to 350°F. Brush the chicken with the curry sauce and finish cooking in the oven for 10 to 15 minutes (depending on thickness), until the internal temperature reaches 160°F.
- 3 tablespoons cooking fat
- 1/2 onion, finely diced
- 2 cloves garlic, minced
- 1 tablespoon yellow curry powder
- 1 cup canned crushed tomatoes
- 1/2 cup coconut cream (see Note below)
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 1.5 pounds bone-in, skin-on, split chicken breasts (2 pieces)
- 1 lime, quartered
— CHRIS KRESSER, New York Times best-selling author, Your Personal Paleo Code
“The Whole30 will change your relationship with food for a lifetime.”
— EVA TWARDOKENS, two-time U.S. Olympian, alpine skiing
“The Whole30 is an easy-to-use, step-by-step guide designed to get you to your Primal or Paleo goals with ease, convenience, and the greatest possible enjoyment of food and life.”
— MARK SISSON, creator of the Primal Blueprint and MarksDailyApple.com
“The Whole30 is a game-changer. Good-bye, low energy, chronic pains, and muffin top! I’ve never felt better, stronger, happier, or more energized.”
— MICHELLE TAM, New York Times best-selling author, Nom Nom Paleo: Food for Humans
“With this book, you can give yourself or someone you love the essential tools to a healthier, happier life. If nothing else has worked for you, try The Whole30.”
— ROBB WOLF, New York Times best-selling author, The Paleo Solution
About the Author
MELISSA HARTWIG is a Certified Sports Nutritionist who specializes in helping people change their relationship with food and create life-long, healthy habits. She is the New York Times bestselling co-author of It Starts With Food and The Whole30 and has been featured by the Today Show, Dr. Oz, the Wall Street Journal, Outside, and SELF. Melissa has presented more than 150 health and nutrition seminars worldwide and shares resources with, writes articles for, and provides support to more than 2 million people a month through the Whole30 website and social media feeds. She lives in Salt Lake City, Utah.
Dallas Hartwig is a Certified Sports Nutritionist, licensed physical therapist, and functional medical practitioner who specializes in treating lifestyle-related hormonal, digestive, and metabolic health issues. In 2012, he co-authored the New York Times bestselling book It Starts With Food and founded his functional medicine practice, mentoring under Dr. Daniel Kalish and enrolling in the Institute for Functional Medicine's certification program. Dallas has presented more than 200 health and nutrition seminars worldwide, is a member of the PaleoF(x) Advisory Board and Fitwall advisory boards, and provides support and lifestyle recommendations to more than 1.5 million people a month through the Whole30 and Whole9 websites.
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Update: So today is day 18 on my Whole30 journey. I just wanted to let you guys know that there is a lot of cooking involved with this program. I'm actually tired of cooking, which is why I started making large meals to freeze for the week. It actually works out well for me, especially since I don't mind eating the same food everyday. I've also been drinking a lot of tea and water. I feel like it is helping to flush out more toxins from my body. I has been approximately four days since my previous review and I lost an additional 2 pounds on this journey. I have so much energy that I actually am unable to sit still like I used to. I guess I was depressed before going on this journey so the Whole30 has actually improved my mood as well. I go for a walk every day and I've actually started a new workout program!
Update: So I just finished Day 23 of my Whole30 Journey and I feel good, aside from the fact that I caught a cold. Weighing myself today, I discovered that I lost 19.5 pounds so far! I measured myself and immediately noted that I lost 19 inches over all (I measure my chest, both arms, both legs, waist, and hips). I think when I am done with my first round, I'll take a day off then start a second round. I just feel that great overall.
Update: So I just finished my first whole30 round and I have to say that I'm super excited by the results. When I hopped on the scale today, I noticed that I had lost 26.6 pounds. I then measured myself and noted that I lost a total of 31.5 inches (-5" from chest, -2" from right arm, -3.5" from left arm, -8" from waist, -5" from hips, -4" from right thigh, and -4" from left thigh). I am really excited by my results!
I plan to have a celebratory dinner tonight (likely a gluten free pizza from papa Murphy's), then I will start my second round of whole30 tomorrow. I think that I might actually reach my goal of losing 50 pounds by August!
I'll keep you guys posted! If you have any questions, feel free to comment. I will do my best to answer them. :)
If you have been in a state of dependency on food--be it sugars, alcohol, chips, ice cream, just about anything--or if you have been unwell, unsuited to the world physically or emotionally--or, if you simply feel blah and would like to lose a little bit of weight--please consider trying this program. You might think, "I don't eat that badly! I eat a lot of whole foods!" which is what most people think of themselves (I sure did). But when you actually make a conscious decision to eliminate foods from your diet, you will see that even the small amounts of crap that you've been eating regularly matter. Prepare to be amazed. I sound like an evangelical, I know. It's a little embarrassing. But it is all true.
My fiancee and I did this together. It takes teamwork (if you have a family, you probably need to get them on board). It also will help if you can begin (or even complete) this diet when you have a minimum of social obligations--having office mates who eat a lot of cake or friends who drink a lot of booze WILL NOT HELP while you are on this program. Don't try to start this the week before Christmas if your family gathers to eat until they pass out. Be realistic about when you begin this. You must prepare a little bit and read the book ahead of time so you aren't just floating at sea. And, be aware: you will not be able to sufficiently screen foods made by other people!
But listen--we'd both been relatively inactive for years and each about 25 pounds overweight. Between the two of us we lost 34 lbs in 30 days and we are still going to keep up a serious commitment to Whole 30, with a few supplemental treats now and then. We feel better, we have new confidence about getting dressed in the morning, and we're more fit than in years, mostly because we have the energy to do more. The amazing thing is that you will NOT feel hungry if you hang in there and consistently prepare foods as per the cookbook/menus. There is also a very supportive and helpful forum online to supplement the book.
Realistic Details: I think that this will be more challenging if your culinary experience is limited. A lot of people complain about the difficulty of the recipes. The fact is that if you can make eggs and broil or barbecue meat, or even if you can turn on an oven and toss a salad, you will be fine. You might be a little bored with the food if you are not savvy in the kitchen, but it might help if you are really a novice to get the cookbook in addition to the guide.
Upsides: Has cured my chronic acid reflux completely. Completely changed my thyroid function and numbers for the better, have reduced medication dosage. Complexion better than in years. Lost a lot of weight and inches. Has helped to control cravings for many things. Has restored a more stable mental health balance and huge increase in energy levels. Dropping the weight has helped fitness levels immensely. AND if you can afford to buy Nutpods Creamers, these will allow you to drink coffee/tea within reason. This was the biggest bonus ever.
Downsides: Prepare for a bit of a rise in grocery cost. Prepared foods cost more than whole foods. This is American governmental ag subsidies in a nutshell. It's unfortunate and unfair, but true. Also, as others have mentioned, you will be in the kitchen more. Again, it helps if one of you cooks and the other cleans up. It's a little annoying to be sure, but the results are more than worth the annoyances. It is also very difficult to eat out. You pretty much are limited to places that are expensive and accommodating, delis where you know and trust the ingredients, or Chipotle. Again, the slight isolation (if you can do this or at least begin it when you have a little time to spare and don't have a lot of socializing) helped.
Another downside: If you have had chronic health issues (especially gut related), you may find that reintroduction actually teaches you that you're sensitive to most foods. It turns out peanut butter, gluten, and most dairy are now off limits. That rots!! But I'll live. I feel so, so much better without them, as I learned. And wouldn't you rather know why you feel crappy all the time?
But then again, when have you found a program that is ENTIRELY ONLINE AND MOSTLY FREE that changes your life? When you are in line at the checkout with your meat and chicken thighs and raw almonds, remember the money you are going to save by NOT joining another weight-loss program or hiring a life coach or drinking booze or going to the doctor for that blood pressure you really ought to monitor which is quite possibly linked to your diet. Dallas and Melissa, the authors, say that a craving usually lasts about ten seconds. Count and breathe through the french fries someone raved about at the office. Skip out for a tiny walk while everyone is hoarding that cake at work. Eat a little roast turkey and some oven-baked potatoes. Read more books with the newfound energies. If I--a bon vivant of the kitchen, believe me, hoarder of butter, lover of booze, cream, sugar--can give these things up for thirty days, anyone can.
It is a lot of work and a lot of time spent in the kitchen so I recommend that you wait until the time is right for you. You should give the program 100% effort and if you are too stressed, busy, or just don't have the time to make all of this homemade food you will probably get discouraged and fall off track. But if you think you can fit it into your life, get a support group together and start right away, it will change your life!
Last thing: the recipes are phenomenal! I have been in a cooking rut for the past year and these recipes have cured me. I was so shocked that meal after meal was a delight to eat. So even if you don't do the program this is a worth-while purchase for the recipes alone. Just make sure you actually follow the entire recipe... Imitations, substitutes, and cutting corners will result in food with a lot less flavor. There's also lots of cooking hints hidden throughout all of the recipes that will change the way you cook, and therefore how your food tastes!