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» Pale Yellow

Cream together butter and sugar until pale yellow.

Filtering by Tag: Whole 30

Spicy Tuna (Un)Roll Bowl

Tracy Byrne

Spicy Tuna (Un)Roll Bowl | Pale Yellow

Happy New Year!  Let's start the year right with a good-for-you dish that is bright and easy.  Not to mention flavorful.

Spicy Tuna (Un)Roll Bowl | Pale Yellow

Ever since my trip to Japan I've been more into sushi and willing to try things I wouldn't eat before. One thing that surprised me was the high use of mayo in Japan. Sounds weird, but it's delish!  I've seen bowls like this around, but here is my interruption.  The spicy mayo sauce is inspired by Mininmalist Baker. This is an easy and healthful meal during a Whole 30! 

Spicy Tuna (Un)Roll Bowl | Pale Yellow

Ingredients - Spicy Mayo Sauce

  • 1 cup raw cashews
  • 1 lemon
  • salt + pepper
  • apple cider vinegar
  • chili garlic sauce
  • water

Ingredients - Bowl

  • sesame seeds
  • olive oil
  • cauliflower rice
  • salt + pepper
  • carrot
  • cucumber
  • avocado
  • tuna packed in water

How-to: 

  1. Soak the cashews in water for at least 4 hours before beginning. 
  2. Add the cashews to a small food processor and blend until smooth. 
  3. Add the juice of one lemon, salt, pepper, about 2 tablespoons apple cider vinegar, and some garlic chili paste. Blend until smooth. 
  4. Taste and adjust the seasonings. I'm a wimp, so I didn't add much garlic chili paste, but make the sauce spicier than you think it should be because it is going on food without a lot of flavor. 
  5. Add water as needed to thin out the sauce to a drizzle consistency.
  6. In a dry skillet, toast the sesame seeds, optional. 
  7. Add oil to a pan to heat, add the cauliflower rice (please buy cauliflower already riced, your life will be so much better!). Stir to coat and season with salt and pepper. Cook for about 8 minutes until the cauliflower is soft and some pieces have browned. 
  8. Julienne or shred the carrot, cucumber and avocado. 
  9. Toss the tuna in a bit of spicy mayo sauce.
  10. Lay down a bed of cauliflower, top with avocado, cucumber, carrot, and tuna. Drizzle with the sauce and sprinkle on sesame seeds. 
Spicy Tuna (Un)Roll Bowl | Pale Yellow

Beef Chili (No Beans

Tracy Byrne

Beef Chili (No Beans - Whole 30) | Pale Yellow

If you are looking for a break from the onslaught of Christmas Cookies, look no farther.  This chili is healthful, easy, and warming.  It will leave you full and counteract all the butter and sugar!

Print the recipe!

Beef Chili (no beans)

Adapted from Whole 30

Yield - 3-5 servings

  • olive oil
  • 1 lb grassfed beef, 93%
  • 1 large yellow onion
  • 1 red pepper
  • 1 green pepper
  • 2 carrots, peeled
  • 2 stalks of celery
  • 3 large cloves of garlic
  • salt + pepper
  • 1 teaspoon dried oregano
  • 1 teaspoon dried Italian seasoning
  • 1 teaspoon dried parsley
  • 1/2 teaspoon chipotle chili pepper
  • 1 tablespoon cumin
  • 2 teaspoons smoked paprika
  • 2 teaspoons chili powder
  • 1/2 teaspoon crushed red pepper flakes
  • 2 bay leaves
  • 14-ounce can diced tomatoes
  • 2 cups beef broth

Add a little olive oil to a large skillet with sides to heat.  Add the ground beef to brown.  Stir and break up the meat.  Cook for about 10 minutes until only a little pink remains.

Beef Chili (No Beans - Whole 30) | Pale Yellow

Finely chop the onion, peppers, carrots, celery, and garlic.  

Beef Chili (No Beans - Whole 30) | Pale Yellow

Add to the meat. Stir and cook until the onions the are translucent, about 10 minutes.

Beef Chili (No Beans - Whole 30) | Pale Yellow

Add the dried herbs and spices.  Adjust if you like things spicy. I found this to be medium-hot, but I’m a whimp!  Stir to toast for 1 minute.

Beef Chili (No Beans - Whole 30) | Pale Yellow

Add the tomatoes with juice and the broth.  Stir to combine.  Let simmer for 1-2 hours with a lid on.  The carrots should become soft.  During the last 20 minutes remove the lid.

Beef Chili (No Beans - Whole 30) | Pale Yellow

Taste and adjust seasonings as needed.  Serve with avocado, guacamole, radishes, or anything you want!

Beef Chili (No Beans - Whole 30) | Pale Yellow

Autumn Kale Salad

Tracy Byrne

Autumn Kale Salad | Pale Yellow

I'm feeling a little bored with blogging, it just seems like too many steps. The photo shoots, the editing, the recipe typing, and using a computer have become a lot. I make things and want to share them right away.  So that's what I'm going to start doing, writing simple posts all from my phone. From photos to recipe to post.  Let's make life a little easier for all of us! The recipes are going to be simpler too, less precision and more of a set of guidelines or an idea to follow.

Autumn Kale Salad | Pale Yellow

After months of travel and upheaval, my eating habits have been horrible to say the least! TimeHop has been showing me photos of my first Whole30 a year ago and after my great success with a Whole30 in June, it was time for round 3.  This is my first creation. Extremely healthy, delicious, filling, and easy!

Autumn Kale Salad | Pale Yellow

Salad Ingredients

  • large bunch of kale
  • 1 lemon, juiced
  • salt
  • roasted butternut squash* 
  • 1/2 pear
  • 1/2 avocado
  • handful of cherry tomatoes
  • handful of walnuts

Dressing Ingredients

  • 1 lemon juiced
  • 2 tablespoons apple cider
  • salt + pepper
  • sprinkle of cinnamon
  • olive oil

How-to: 

  1. Rip or cut the kale into bite size pieces. Discard the stems. 
  2. Toss the kale with the juice of one lemon and a generous pinch of salt. Massage together until the kale is soft.  Set aside. 
  3. Dice the pear and avocado, cut the tomatoes in half and arrange on the kale with the butternut squash.  Sprinkle with the walnuts. 
  4. Add all the ingredients for the dressing into a bowl and whisk together. 
  5. Pour about half the dressing on the salad and toss together. Serves two generously. 
  6. *To roast a butternut squash, peel, scoop out the seeds, and chop into 1" pieces. Add to a foil lined baking sheet and drizzle with olive oil. Sprinkle generously with salt and pepper. Toss together. Bake in a preheated oven at 425 ˚F for 35-40 minutes until browned and soft. Let cool before adding to the salad.
Autumn Kale Salad | Pale Yellow

Chicken and Broccoli Slaw Salad

Tracy Byrne

Chicken and Broccoli Slaw Salad | Pale Yellow

As you know I like to make big batches of lunches and breakfasts to portion for the week.  Using prepared broccoli slaw is an easy way to add veggies without any chopping.  I love it in buffalo chicken salad and this another delicious version.  Rotisserie chicken makes the salad even easier!

Chicken and Broccoli Slaw Salad | Pale Yellow

This was another staple during my Whole 30.  The salad was everything needed to be satisfying for lunch: crispy, crunchy, fresh, filling, and tasty. This is a great salad to make one night and enjoy throughout the week.  The salad keeps well for several days.

Chicken and Broccoli Slaw Salad | Pale Yellow

Print the recipe!

Chicken and Broccoli Slaw Salad

Pale Yellow Original

Yield - 8-10 side servings, 4-5 serving meal servings

 

1/4 cup raw pepitas (shelled pumpkin seeds)

1/4 shelled raw sunflower seeds

1 juicy lemon

1/4 cup champagne vinegar

1/4 cup extra virgin olive oil

salt + pepper

1 small rotisserie chicken

1 bag broccoli slaw mix - 12 ounce bag

1 medium apple, I used honey crisp

  1. Add the pumpkin and sunflower seeds to a dry sauté pan and cook for about 5 minutes over low heat until toasted and slightly browned. Watch carefully and shake the pan often.

  2. To a large bowl add the lemon juice, vinegar, oil, and a generous addition of salt and pepper.  Whisk together.

  3. Use your hands to shred the chicken. I remove the skin and include the light and dark meat.

  4. Add the broccoli slaw mix

  5. Thinly slice and chop the apple into matchsticks.  Add to the bowl.

  6. Add in the majority of seeds, leaving a few to the side for garnish.

  7. Toss to mix and taste for seasoning. Add as needed seasoning as needed; if the salad seems dry, add more oil and vinegar. Sprinkle the remaining seeds on top for garnish.

  8. Cover and refrigerate. The salad is best after 4-6 hours. Let the flavors marry.  This is definitely a make ahead dish!

Chicken and Broccoli Slaw Salad | Pale Yellow

Whole 30 - Week 4

Tracy Byrne

And we are done!  I'll do a post in a few weeks showing some of my favorite recipes I used, but here is the final wrap-up of meal plans.  Let's hope I don't go crazy today on wine, Halloween candy, and pizza!

Whole 30 Meal Plane | Pale Yellow

Day 23:

  • Baked eggs with roasted broccoli & cauliflower and spinach; chicken sausage; coffee with cashew milk
  • Chili with leftover pulled pork; half an avocado; roasted cauliflower
  • CHIPOTLE!! Carnitas with pico, salsa verde, guacamole, and lettuce; apple cider
Whole 30 Meal Plane | Pale Yellow

Day 24: 

  • Baked eggs with roasted broccoli & cauliflower and spinach; turkey and ham cold cuts: apple with almond butter; coffee with cashew milk
  • Massaged kale salad with leftover chicken thighs, artichokes, tomato, avocado, nut/seed mix, and apple
  • Spaghetti squash; roasted broccoli
Whole 30 Meal Plane | Pale Yellow

Day 25:

  • 2 eggs over easy; tomato; avocado; turkey + ham cold it's; half an apple; coffee with cashew milk
  • Chicken tenders; roasted veggies; banana/cocoa/cashew milk smoothie
  • Chicken and broccoli slaw salad; chicken and veggie kabab (not pictured); la croix 
  • Warm spiced apple cider
Whole 30 Meal Plane | Pale Yellow

Day 26:

  • Banana-almond chia pudding; banana/cocoa/cashew milk smoothie; coffee with cashew milk 
  • Turkey and ham roll-ups with tomato, avocado, & mustard; roasted veggies 
  • Spaghetti squash with mushrooms, sausage, & chicken tenders
Whole 30 Meal Plane | Pale Yellow

Day 27:

  • Banana almond chia pudding; coffee with cashew milk
  • Massaged kale salad with chicken, apple, and avocado; pistachios
  • Coconut flour chicken tenders; oven baked sweet potato fries; roasted broccoli and cauliflower
Whole 30 Meal Plane | Pale Yellow

Day 28:

  • Banana almond chia pudding; strawberry-pineapple cashew milk smoothie; coffee with cashew milk
  • Spaghetti squash with mushrooms and chicken sausage; roasted broccoli and cauliflower
  • Chicken and broccoli slaw salad; apple
Whole 30 Meal Plane | Pale Yellow

Day 29:

  • Banana almond chia pudding; chicken sausage; coffee with cashew milk
  • Kale salad with turkey, apples, avocado, and sunflower seeds; dill pickles
  • Coconut coated chicken tenders with mustard; apple with almond butter, sweet potato oven fries
Whole 30 Meal Plane | Pale Yellow

Day 30:

  • 2 eggs over easy; ham; coffee cashew milk
  • Chili; apple
  • Vegan pesto spaghetti squash with grilled chicken

Butternut Squash Soup

Tracy Byrne

Butternut Squash Soup | Pale Yellow

As you know, I am in the middle of a Whole 30 and one thing needed to make the process go smoothly is easy meals for grabbing and going.  Soup is simple to make in large quantities and freeze.  Lunch is a no-brainer when I can thaw a bag of soup and have lunch ready to go!

Butternut Squash Soup | Pale Yellow

The soup is as delicious as it is easy.  There are lots of veggies and their flavor shines.  The butternut squash is a beauty that my coworkers and I (along with the kiddos) grew in our garden. Butternut squashes were grown in abundance so there will be more butternut squash in my future.

Butternut Squash Soup | Pale Yellow

For this month's Secret Recipe Club, I was on the hunt for soups and stews.  Mary of Goodie Godmother has a whole category!  I had the butternut squash so I made this soup, but I'm sure I'll make this slow cooker chili soon!  Her blog is lovely and admire her former bakery in California!

As the weather gets colder, it is soup season, sweater season, and boot season.  I pulled out my boots and polished them nice and put the sandals up on the shelf, sad face.  Butternut squash soup is perfect for fall.  It's easy, tasty, and healthful!

Butternut Squash Soup | Pale Yellow

Print the Recipe!

Butternut Squash Soup

Adapted from Goodie Godmother

Yield - 7 2-cup servings


2 tablespoons extra-virgin olive oil

14 ounces mirepoix (1/2 onion, 3 carrots, 3 celery stalks finely minced)

1 medium sweet onion, roughly chopped

5 cloves of garlic, roughly chopped

1 medium butternut squash, peeled & chopped into cubes

salt + pepper

1 quart vegetable broth

2 bay leaves

5 fresh sage leaves roughly chopped

14 ounce can light coconut milk, shaken

chopped hazelnuts and fried sage for garnish


  1. Add the oil to a large pot or dutch oven.  Heat on low.

  2. Add the mirepoix mix and stir to coat.

  3. Chop the onion and add to the pot.  Stir and let cook on low until the veggies are soft and the onion transparent.

  4. Roughly chop the garlic and set aside.

  5. Peel and chop the butternut squash.  Add the garlic and squash to the pot.  Stir and let cook until you can smell the garlic.

  6. Sprinkle with salt and pepper generously, I used about 2 teaspoons salt and 15 grinds of pepper.

  7. Add the broth, bay leaves, and sage.  Cover and let simmer for 1-2 hours or until the butternut squash is fork tender.

  8. Let cool slightly and add the coconut milk.  Remove the bay leaves.

  9. Puree with an immersion blender (best option) or a food processor (not as great option, but I did it and it was messy).

  10. Garnish with chopped hazelnuts and fried sage if desired.

  11. The soup can be easily frozen.  To a quart baggie I added 2-cups and then froze flat to save space.  Soup for later!

Butternut Squash Soup | Pale Yellow

Whole 30 - Week 1

Tracy Byrne

Hi. Yes, I'm doing a Whole 30 with my maj Lynn. I wish we could be physically together to share meals and recipes, but the phone & moral support is excellent!

I eat food repeatedly whether or not I'm on a regime, so you'll see a lot of same. Makes things easier with less waste!  After six days the sugar withdrawal headaches finally went away.  When researching the Whole 30, they say the second week is the hardest, but hopefully this is not true.

Whole 30 Meal Plan | Pale Yellow

Day 1:

  • Chia pudding with mixed berries (frozen) an a seed/nut/coconut mix; coffee with cashew milk; banana
  • Butternut squash soup; hazelnuts
  • Filet mignon (seriously amazing!). roasted broccoli
  • Half an apple with almond butter
Whole 30 Meal Plan | Pale Yellow

Day 2:

  • Chia pudding with mixed berries (frozen) an a seed/nut/coconut mix; coffee with cashew milk; banana
  • Butternut squash soup with hazelnuts; half an apple
  • Steak salad with onion & tomatoes; roasted broccoli; smashed sweet potato
  • Warm apple cider
Whole 30 Meal Plan | Pale Yellow

Day 3:

  • Baked eggs with broccoli & onion; bacon; half an apple
  • Slow cooker pork loin; bacon fat roasted sweet potato; simple green salad
  • Turkey burger on spinach; cauliflower "rice" sautéed  with onion & peppers
  • Chocolate pudding (full-fat coconut milk + banana + cocoa + almond butter)
Whole 30 Meal Plan | Pale Yellow

Day 4:

  • Turkey burger with two fried eggs; half an apple; coffee with cashew milk
  • Unsweetened passion fruit tea
  • Guacamole with carrots; pork loin; mixed seeds and nuts
  • Spaghetti squash with mushrooms, marinara sauce, and chicken meatballs
  • Chocolate pudding (full-fat coconut milk + banana + cocoa + almond butter)
Whole 30 Meal Plan | Pale Yellow

Day 5:

  • Baked eggs with broccoli & onions; 2 pieces bacon; coffee with cashew milk; banana
  • Pork loin; sweet potatoes; half an apple
  • Spaghetti squash with mushrooms, marinara, and meatballs
  • Chocolate pudding (full-fat coconut milk + banana + cocoa + almond butter); nut/seed mix
Whole 30 Meal Plan | Pale Yellow

Day 6:

  • Chia pudding with nut/seed mix; banana; coffee with cashew milk
  • Butternut squash soup with nut/seed mix; guacamole and carrots
  • Pork fried "rice" (cauliflower) with extra veggies; half an avocado; apple cider
Whole 30 Meal Plan | Pale Yellow

Day 7:

  • Baked eggs with veggie mix; half an avocado; coffee with cashew milk
  • Pork fried "rice" with extra veggies; apple
  • Burger with lettuce, tomato, onion; truffle fries (not compliant :-(, oh well)
Whole 30 Meal Plan | Pale Yellow

Day 8:

  • Baked eggs with veggie mix; half an avocado; coffee with cashew milk
  • Turkey wraps with lettuce, tomato, and avocado; apple
  • Spaghetti squash with mushrooms, marinara, and meatballs
  • Chocolate mouse (full-fat coconut milk, soaked almonds, 2 bananas, cocoa powder)