Smoked Sausage, Butternut Squash & Wild Rice Soup

Emeril did right on this one, that’s for sure. DEE-LISH.


1 medium butternut squash, about 1 1/2 to 2 pounds
2 tablespoons olive oil
Freshly ground black pepper
12 cups chicken stock
2 1/2 cups chopped onions
1 cup wild rice
3/4 pound smoked sausage, such as kielbasa, cut into 1/4-inch
2 cups fresh corn kernels
1 1/2 cups half and half
1 tablespoon chopped fresh parsley leaves


Preheat the oven to 400 degrees.

Cut squash in half, remove seeds, then season the squash with 1 tablespoon of the oil, salt and pepper. Place cut side down on a baking sheet and roast for 1 hour. Remove from the oven, cool completely, then peel. In a blender, puree the squash with 2 cups of the chicken stock. Puree until smooth and set aside.

In a saucepan, over medium heat, bring 4 cups of the stock and 1/2 cup of the chopped onions to a simmer. Stir in the rice and cook until the rice is tender and the liquid is absorbed, about 1 hour, stirring occasionally with a fork. Remove the rice from the pan and cool.

In a large saucepan, over medium heat, add the remaining tablespoon of oil. When the oil is hot, add the sausage and brown for 3 minutes. Add the remaining 2 cups onions and corn. Season with salt and pepper. Saute for 3 minutes. Add the remaining 6 cups of stock and squash puree. Bring to a boil. Reduce the heat to medium-low, cover and simmer for 20 minutes. Skim off any fat that rises to the surface. Stir in the rice and continue to cook for 10 minutes. Remove from the heat, stir in the cream and reason with salt and pepper. Stir in the parsley and serve.

Kale Chips

I have tried kale chips before with no success, but Missy at Prairie Whole Farm (aka “Joie’s farm”) let me in on a couple secrets: dry kale, oven at 275. It works. These are crazy addictive.


  • kale, destemmed and torn into pieces
  • olive oil
  • salt
  • parmesan cheese (optional)


  1. Preheat oven to 275.
  2. Brush kale leaves with olive oil (or you can mix it in a bowl — leaves should be lightly coated on both sides).
  3. Spread in single layer (or close to a single layer) on a baking sheet.
  4. Sprinkle generously with salt (and sparingly with cheese if you’re using it).
  5. Bake 15 minutes, flip, and bake 15 more minutes.

Meal Planning: Whole 30 Week 4


Meal 1: Egg Foo Young-ish

Meal 2: Grilled hamburgers

Meal 3: Potluck at church (I’ll be bringing some fruit; we will probably eat what we can at the picnic and scrounge when we get home)


Meal 2: Asian Meatballs

Meal 3: Beef with Broccoli


Meal 2: Roast Beef Roll-ups and berries

Meal 3: Grilled Cilantro Lime Chicken


Meal 3: Cobb Salad


Meal 2: Asian Cauliflower Fried Rice

Meal 3: Grilled pork chops


Meal 3: Basil Chicken


Meal 2: Salami and fruit picnic

Meal 3: Kabobs on the grill

Beef with Broccoli

beef and broccoli1

An easy meal that is pretty much what you see is what you get. Also, it’s really tasty.


  • 2 tablespoons toasted sesame oil
  • 5 cloves garlic, minced
  • 2 tablespoons ginger, minced
  • 1-2 pounds beef, cut into 1″ cubes (I buy what is on sale)
  • 4-6 cups broccoli florets
  • 1/2 cup green onion, thinly sliced
  • 1/4 cup coconut aminos (or soy sauce)
  • salt and pepper to taste
  • 1 teaspoon red pepper flakes (optional)
  • 1 tablespoon white sesame seeds, for garnish


  1. Heat sesame oil in a wok or skill over high heat.
  2. Add garlic and ginger to wok, and saute for 2 minutes until oil is infused.
  3. Add steak, stirring until browned on all sides.
  4. Once steak is seared, add broccoli. Continue to saute over high heat.
  5. Add green onion, and an extra tablespoon of oil if needed.
  6. Add coconut aminos and season with salt, pepper, and red pepper flakes.
  7. Continue to saute another 2-3 minutes, until all the flavors are combined.
  8. Garnish with a sprinkle of sesame seeds to serve.

Meal Planning: Whole 30 Week 3


Meal 1: Father’s Day Breakfast: bacon, eggs, fruit

Meal 2: Steaks on the grill, green salad, fruit

Meal 3: Rotisserie chicken, grilled or roasted veggies


Meal 3: Basil Chicken


Meal 3: Grilled pork chops


Meal 3: Chicken Tikka Masala (we are going to try marinating in a little bit of olive oil and baking soda rather than yogurt–a tip I found; sounds weird, but we’ll see!)


Meal 3: Smashed Steak Skewers with Cherry Barbeque Sauce


Meal 3: The Best Chicken You Will Ever Eat. Ever


Meal 2: Salami and fruit picnic (the kids can also have bread and cheese)

Meal 3: Kabobs on the grill (chicken/sausage/beef, veggies)



Meal Planning: Whole 30 Week 2


Meal 3: Spaghetti (squash) (with marinara sauce)


Meal 3: Carnitas


Meal 3: Kabobs on the grill (sausages, chicken, vegetables)


Meal 3: Cobb salad


Meal 1: helping a friend pack for a move; for the potluck brunch, I’ll be bringing a version of these omelette muffins

Meal 3: Chicken satay with “peanut” sauce (from the Against All Grain cookbook)

We are hosting a dessert group this night. I will be making fruit and coconut cream to be W30 friendly (and pavlovas for everyone else).


Meal 3: Breakfast for dinner


Meal 2: Taco salad

Meal 3: Steak and/or burgers on the grill

Meal Planning: Whole 30 Week 1


Meal 1: steak and eggs and watermelon

Meal 2: salad with grilled chicken (and a vinaigrette dressing of some kind)

Meal 3: grilled pork chops and roasted vegetables


Meal 2: Tower of Power

Meal 3: Cilantro Lime Chicken Tacos (I will leave out the cheese and serve over lettuce)


Meal 3: Asian Beef with Broccoli (served with Cauliflower Rice)


Meal 3: grill packets (sausage and vegetables)


Meal 3: Yakisoba (recipe to be posted here soon)


Meal 3: grilled salmon and vegetables


Meal 3: (We’ll be at a wedding. Yay, Kevin and Beth!)



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