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THEThe 30-DAY Guide to TOTAL HEALTH and FOOD FREEDOMFrom the best-selling authors of IT STARTS WITH FOODMelissa Hartwig and Dallas Hartwig

eGGsseared salmon benedictSeRveS 2PREHEAT the oven to 350 F.15 minutes10 minutesTOTAL Time : 25 minutesSEASON both sides of salmon evenly with the salt andpepper. In a large oven-safe skillet, heat the cooking fatover medium-high heat, swirling to coat the bottom of thepan. When the fat is hot, add the salmon fillets skinned-sidedown. Sear the salmon until you see the edges start to pullaway from the pan, 3 to 4 minutes. Slide a metal spatulaunder each fillet and turn. (If they are ready, they will comeoff with little effort, so don’t rush this step! If the filletsdon’t readily release, allow another minute before turningthem over.)PReP Time :cOOk Time :2 salmon fillets (5 ounces each), skinremoved1 teaspoon salt½ teaspoon black pepper3 tablespoons cooking fat2 large eggs, poached (see page 150)½ cup hollandaise (page 314)1 pinch cayenne pepperit’s important that the fat be very hot toproperly sear fish. To test, toss in a fewgrains of sea salt, or a small piece ofyour ingredients (like a bit of garlic or asmall square of onion). if it sizzles, yourpan is ready! You can also stick the endof a chopstick or a wooden spoon intothe oil. if bubbles form around the wood,you’ve reached the right temperature.210The Whole30TRANSFER the pan to the oven and bake for 5 to 7 minutes, until white “curd” protein starts to show on the sidesof the salmon. Check often, as thinner salmon will cookfaster. Transfer the cooked salmon to a plate.PLACE the poached eggs over the salmon fillets anddrizzle evenly with the hollandaise. Top with a dash or twoof cayenne pepper and black pepper. SkinninG SALMOn To remove the skin from salmon,place the fillet skin-side down on a flat surface. Pressinggently on the top of the fillet to hold it in place, slide a sharpknife between the skin and the flesh closest to your body.While holding on to the flap of skin you just created, slidethe knife away from you, separating the skin from the flesh.Discard the skin. Most fish markets and health food stores willskin your fish for you, so feel free to ask your fishmonger forthis service before he wraps up your purchase.

dRessinGs,dips, sAuceshollandaisemAkeS 2 cuPSPReP Time :15 minutes1½ cups clarified unsalted butter or ghee4 large egg yolks2 tablespoons lemon juice1 teaspoon salt¹ 8 teaspoon cayenne pepper (optional)most people think of hollandaiseas a topping for poached eggs (seepage 150), but it’s also great overgrilled fish, smoked salmon, andvegetables like asparagus, greenbeans, Brussels sprouts, and potatoes.314The Whole30IN a medium saucepan over low heat, melt the butter orghee until warm but not bubbling.COMBINE the egg yolks, lemon juice, salt, and cayennepepper (if you like) in a food processor or blender andpulse 10 to 15 times to combine. Slowly drizzle in the warmbutter or ghee while mixing on low speed, until the sauceemulsifies and thickens. If the sauce becomes too thick,blend in a tablespoon of warm water.SERVE the sauce immediately, or hold covered in a smallsaucepan on the lowest heat setting for up to an hour.Make your hollandaise fresh every time you serve it, as itdoesn’t store well in the refrigerator.that your butter or ghee is warm but not hot—if it’s too hot, the sauce could curdle. If you madeit’S iMPORtAntclarified butter with salted butter, skip the salt in this recipe.You can always add a dash after tasting if it needs more.

one poT meAlschicken cacciatoreSeRveS 215 minutes40 minutesTOTAL Time : 55 minutesPReP Time :cOOk Time :4 tablespoons cooking fat1 pound chicken legs (bone-in, skin-on)½ pound chicken thighs (boneless)½ teaspoon salt½ teaspoon black pepper½ onion, mincedIN a large skillet with high edges, heat 2 tablespoons ofthe cooking fat over medium-high heat, swirling to coatthe bottom of the pan. Season the chicken with the salt andpepper and place in the pan. Sear the chicken until goldenbrown, about 3 minutes on each side. Remove the chickenfrom the pan and set aside.WITH the same pan still on medium-high heat, add theremaining 2 tablespoons of cooking fat, onions, and peppersand sauté for 2 to 3 minutes, until the onion becomes translucent. Add the mushrooms and continue to cook, stirringfor 2 minutes. Add the garlic and stir until aromatic, about 1minute. Add the capers and diced tomatoes.1 tablespoon capers, drainedRETURN the chicken to the pan and cover everything withthe chicken broth or water. Reduce the heat to medium andbring everything to a simmer. Turn the heat down to lowand continue to simmer (not boil) until the chicken reachesan internal temperature of 160 F, about 30 minutes.1 14.5-ounce can diced tomatoesGARNISH with the chopped basil and serve.½ red bell pepper, finely diced1 cup mushrooms, sliced2 cloves garlic, minced1 cup chicken broth or water1 tablespoon fresh basil leaves,rough choppedWhile you could make this dish withboneless, skinless everything, you’dbe missing out. The chicken skin holdsthe fat, and fat equals flavor. plus,skin-on chicken retains the saucebetter, and gives a warm, rustic lookto the dish. While it’s not an officialrule, we’d recommend purchasingpastured and/or organic chicken,especially when you are makingdishes that include the chicken skin.334The Whole30you could buy a 2½ to 3 pound whole chicken and use it to make this entire dish.witH A LittLe PLAnninG,First, roast the chicken using the technique on page 157.Strip the meat from the legs and thighs (keep the skin!) andrefrigerate for later. Then, take the chicken carcass and makebroth using the technique on page 177. When you’re ready tomake this meal, start at the cacciatore instructions above,adding the roasted meat to the sauce and simmering for just10 minutes to heat it all the way through. This reduces thecooking time to just 15 minutes, and makes the most of thewhole chicken.

Make It a Meal: This one-pot meal technically stands alone, but to addeven more nutritional power, serve over Cauliflower Rice (page 272), a plateof fresh baby spinach leaves, or a thin layer of mashed potatoes. For more ofan Italian feel, serve over zucchini noodles (see technique on page 272) orRoasted Spaghetti Squash (page 294).Whole30 Recipes: one pot meals335

pestomAkeS 2 cuPSPReP Time :10 minutes½ cup walnuts3 cloves garlic, minced3 cups packed fresh basil leaves1 cup spinach leavesJuice of ½ lemon1½ cups extra-virgin olive oil½ teaspoon salt½ teaspoon black pepperHEAT a dry skillet over medium-high heat. When the panis hot (sprinkle some water on the dry pan—if it sizzles,it’s hot), add the walnuts in a single layer and stir or shakefrequently until lightly browned, about 2 minutes.COMBINE the walnuts and garlic in a food processor andpulse a few times to combine. Add the basil and spinachand pulse until coarsely chopped. Add the lemon juice.While mixing on low speed, add the olive oil in a slowstream until all the ingredients are fully blended. Add thesalt and pepper and pulse a few more times to combine.STORE in the refrigerator for up to 2 to 3 days, or freeze inice cube trays (see technique on page 306).Traditional pesto uses pine nuts, but these can be expensive. We’ve used walnuts instead, but freePeStO nUtSuse this pesto in place of tomato sauce;try it mixed in with our italian-inspiredperfect Ground meat (page 152), ordrizzled over stuffed peppers (page222). Another one of our favorite“ingredient” meals is to make Roastedspaghetti squash (page 294), add sundried tomatoes and Whole30-compliantsausage or chicken sausage, and topwith pesto and a sprinkle of pine nuts.it’s also delicious on eggs, or mixed intoyour favorite protein salad (page 161).to substitute whatever nuts you have on hand—pecans oralmonds would work just as well.Whole30 Recipes: dressings, dips, and sauces315

banger sausage pattieswith sweet potato mash andcaramelized onionsSeRveS 225 minutes25 minutesTOTAL Time : 50 minutesPReP Time :cOOk Time :fOR THe SAuSAGe1 pound ground pork¼ teaspoon ground sage¼ teaspoon garlic powder¼ teaspoon dried thyme¼ teaspoon onion powder¹ 8 teaspoon cayenne pepper¹ 8 teaspoon nutmeg1 teaspoon salt¹ 8 teaspoon black pepperGrated zest of 1 lemon2 medium sweet potatoes, peeledand cut into large dice4 tablespoon ghee or clarified butter½ cup full-fat coconut milk1 onion, thinly sliced¼ teaspoon salt¼ teaspoon black pepperPREHEAT the oven to 350 F. Bring 4 cups of water to aboil in a medium pot over medium-high heat. Line a bakingsheet with parchment paper.PrePare the sausage: In a large mixing bowl, mix allthe sausage ingredients. Form into 8 equal patties. Placeon a plate and chill in the freezer for 10 to 15 minutes whilestarting the sweet potato mash.COOK the sweet potatoes in the boiling water until forktender, 10 to 15 minutes. Drain and return the potatoes tothe pot. Add 1 tablespoon of the ghee and coconut milk.Using a potato masher, immersion blender, or large kitchenfork, mash and mix the sweet potatoes with the ghee and thecoconut milk. Cover the pot to keep warm and set aside.REMOVE the sausage from the freezer and place on theparchment paper–lined baking sheet. Bake the sausagepatties in the oven for 12 to 15 minutes, until the internaltemperature reaches 145 F, and no pink remains in themiddle of the patty.MEANWHILE, heat the remaining 3 tablespoons of ghee ina large skillet over medium heat, swirling to coat the bottomof the pan. When the ghee is hot, add the onion and cook for15 minutes, turning them periodically as they begin to brownand caramelize. (Do not rush this step—the browner the color,the more concentrated the flavor will be.)TRANSFER the mashed sweet potatoes to a bowl or servingdish and top with the caramelized onions. Season with saltand pepper and stir to combine. Serve with the sausagepatties.Whole30 Recipes: pork249

poRKdon’t be intimidated by the long list ofspices in this fancier sausage mixture—measuring and mixing is actuallyreally quick. To make it easier on futureyou, quadruple the spice mixture (theingredients from sage to pepper), useone-fourth of it (2 heaping teaspoons)in this batch, and store the rest in anairtight container in your pantry for thenext time you want to make the sausage.250The Whole30Make It a Meal: Double the sweet potato mash recipeand you’ve got an easy side dish for tomorrow night’sdinner—serve with Braised Beef Brisket (page 214), WalnutCrusted Pork Tenderloin (page 252), or Halibut withCitrus-Ginger Glaze (page 240). CARAMeLizinG OniOnS Caramelizing the onion adds somuch flavor to this dish, but it takes care and patience. First,don’t slice the onions too thin or they’ll dry out too much whilecooking. Aim for slices about ¹ 8 inch thick. Make sure youuse a large enough pan—crowd your onions and they’ll steaminstead of caramelize. Finally, don’t rush the process! Onionsshould be soft in texture and a rich brown color before youpull them off the stove.