Olive You Whole’s Whole 30 BBQ Sauce

I am so excited!!!  Last night I was finally able to get back in my kitchen!! The bad news is it is so shiny and clean I don’t want to cook in it because I don’t want to mess it up.   I guess that means I will just have to keep cooking in my Instant Pot Mini.  Seriously,  the only way I have cooked in the last two weeks is in my Mini.  I always laughed at people who said the quit cooking any other way once they got their pressure cooker.  I really didn’t think you could just cook in your pressure cooker but you can.   Don’t worry, I am not going to turn this into just a pressure cooking blog.  I don’t like to limit myself that way.  It is nice to know I can cook in only the pressure cooker if I have to though.

This recipe is not a pressure cooker recipe. It is a recipe for a very yummy Whole 30 compliant BBQ sauce.  I have been looking for this since my very first Whole 30 last april.   I love that it is based on tomato paste instead of ketchup.  I keep tomato paste in my cupboard all the time.  I don’t keep ketchup, compliant or otherwise, around because I am not a fan of ketchup.

Olive You Whole's Whole 30 BBQ Sauce

Adapted from Olive You Whole

1/3 cup tomato paste

1/4 cup apple cider vinegar

1/2 cup water

1/2 cup pitted dates

1 TBS Dijon style mustard

1 1/2 tsp coconut aminos

1/2 tsp celery salt

1 clove minced garlic

1/2 tsp chili powder

1/2 tsp black pepper

1/8 tsp ground clove

In a small bowl, combine all ingredients and mix well.  Use where ever BBQ sauce is called for.


Thai Satay Marinade (Whole 30)


I am so excited!!!!!!  My dear friend, Steph,  wants to do a Whole 30 with me.   I have long thought Steph could benefit from a Whole 30 but I have never pushed the Whole 30 to her.  I know to be successful with any health program, from weight loss to quitting smoking, you have to want to do it for yourself.  You won’t be successful if you do it to get someone else of your back or to make them happy.  This will be round 1 for Steph and round 3 for me.

If you are interested in doing a Whole 30 with me and Steph, leave a comment or contact me at juliesflock13@gmailcom.  We will start preparing soon and start, officially, on May 1st.

Thai Satay Marinade

Adapted From A Recipe By Ian Magary

1/4 tsp ground ginger

1/2 tsp garlic powder

1 1/2 tsp red curry  paste

1/2 tsp ground cumin

1/2 tsp ground turmeric

2 TBS coconut milk

1 TBS fish sauce

8 oz of your choice of protein

In a small bowl combine all ingredients, except the protein.   Place the protien in a  quart sized plastic bag.  Pour the marinade over the protien and marinate for 6 hours to overnight.  Cook the protien however you like. 

Mayonnaise (Whole 30 )


Today is day 15 of my second Whole 30.  I have officially passed the halfway point.  Hurray for me!!!   This round has been so much harder than my first.  I blame that on the fact, between my birthday on December 17 and New Years Day, I ate out almost everyday and had more sugar than I did in the previous two months combined .  The first round I felt none of the ick on the Whole 30 timeline.  This round I felt all of the ick on the timeline.

The good news is I think I am pasted that now and I am starting to see the rewards of doing a Whole 30.  Some of my non scale victories have been…

  1.  I successfully ate a meal out at a sit down restaurant with Steph.
  2. I have more energy and it is more consistent throughout the day.
  3. I am not so exhausted  when I come home from work that I fall asleep in my chair before waking up and going to bed.
  4. I didn’t weigh or measure myself because I still don’t want the Whole 30 to be about weight loss.  However,  I know I lost some weight because I can fit into some of the tight spaces I need to get into at my new position at work.  I couldn’t get into any of them when I started the position two weeks before Christmas.

There are a couple of things you need to do in order to have a successful mayo.  First, use a light olive oil, NOT extra virgin olive oil.  I guarantee you won’t like the taste of extra virgin olive oil in your mayo.  It is disgusting.  Second, add the olive oil very slowly at the beginning and throughly incorporate the oil before adding more.


Adapted From Daphne’s Dandylions

1 egg yolk

2 tsp Dijon style mustard

1 cup neutral oil

Put the egg yolk and mustard in a bowl.  Beat together with a wire whisk.  Begin to dribble the oil into the egg yolk mixture, very slowly, while you keep beating.  Add more oil as it is incorporated.  You will notice when a thick emulsion starts to form.  When the thick emulsion starts to form you can add the the oil a little faster.  The mayo is done when you can drag your finger through it and the track doesn’t fill in. 

Ketchup (Whole 30)

I am not a big fan of ketchup as a condiment.  Instead,  many of my favorite recipes use ketchup as an ingredient.  This week I am going to feature s few of those recipes, starting with a whole 30 recipe for ketchup.  It’s quick and relatively easy.  If you don’t have a blender or immersion blender, just make sure  to chop the dates very finely and occasionally mash the dates while cooking. It keeps about a month in the fridge.


adapted from Tastes Lovely

6 oz can tomato paste

10 medjool dates, chopped

3/4 cup water

1/2 cup apple cider vinegar

1 TBS  lemon juice

1/2 tsp salt

1/2 tsp garlic powder

1/2 tsp onion powder

Heat a sauce pan over medium low heat.  Add all the ingredients and stir to combine.  Bring to a low simmer.   You don’t want it to boil, just get it warmed through, about 5 minutes.  Let it cool to room temperature.  Transfer the ketchup to a blender and blend on high for 2 minutes.  If necessary, thin with a little water.  Store in an airtight container for up to a month or in the freezer for up to a year.


Savory Pumpkin “Hummus” (Whole 30)

Pumpkin, not just for dessert anymore.  I didn’t plan to post 2 savory  pumpkin recipes in a row but I had  a half can of pumpkin leftover from Friday’s chili recipe and had to do something with it.  I didn’t want to bake anything. I know, weird, right?  I never don’t want to bake, except , apparently this morning.

On Friday, I bought a paleo cookbook from my favorite used bookstore, Books At A Fifth.  I remembered seeing a pumpkin recipe for hummus in it and thought, “Why not? The Pumpkin and Beef Chili recipe sounded absolutely weird but it was spectacular. This recipe is weird. Maybe this recipe will be spectacular too.”  I don’t know if i would call this hummus recipe spectacular but it is very good.  If you didn’t know it was made from pumpkin you would never guess.  It doesn’t taste like pumpkin.  The best thing about it is it is totally whole 30 compliant.

Savory Pumpkin Hummus

1 cup pure pumpkin puree

1 1/2 TBS chopped fresh parsley

1 1/2 TBS tahini

1 1/2 TBS lemon juice

1 clove garlic, minced

1/2 tsp ground cumin

1/4 tsp salt

pich black pepper

pinch red pepper

In a small bowl, combine all ingredients and mix well.  Cover and refrigerate at least two two hours before serving.