The Simple Supper

Chicken breast was one of the first things I learned how to cook properly. Boneless, skinless breasts are definitely the most common cut of poultry you will find in recipes online and in cookbooks. They're easy and don't involve dealing with skin and bones. Someday I will convince everyone how they are really missing out on the best cuts of chicken by only eating breast, but that day is not today.

When my husband and I first started dating I would make him Italian chicken which is just chicken marinaded in Italian dressing or if I forgot to marinade it before hand, chicken dumped in a skillet with Italian dressing poured on top. There is nothing wrong with this classic recipe that I originally learned from one of my college roommates, Alyssa. It has served me well! But if Italian isn't your thing, that's okay because we can discuss a couple different ways to season it.

While there are a lot of different ways to cook chicken for the sake of simplicity today we will just stick to baking. Baking is more hands off, but will take a little bit more time to cook to temperature.

Preparing the Chicken Breasts

The first thing you should do with any type of meat before you cook it, is pat it dry. Do this before you season it to help the seasonings stick better and to help the outside brown better. No one wants soggy, wet chicken.

Once your chicken has been dried generously season it with salt and pepper on both sides. No it is time to choose the flavor you are going for. I've listed some suggestions from Real Simple Good below. You can always use any pre-made blends if you have those on hand. Use 1/2 tbsp per piece of chicken.

Source

Oil your chicken with olive oil or whatever you have on hand. I just drizzle a few drops over them and rub them down. Sprinkle the spice mixture over them and rub it evenly over both sides. Now you are ready to cook!

I don't know about you all, but I like to read every blog, article, whatever I can find before I do something. Starting the Whole 30 was no different. The problem I ran into though, again and again was that almost no one talked about how to practice Whole 30 when Walmart was your main shopping source.

Sure there were plenty of Whole 30 on a budget posts talking about how you can go to Aldi's or Sprouts or Costco to save money. But almost NO ONE mentioned Walmart. Did you know that 90% of all Americans live within 15 miles of a Walmart? That means it's accessible to almost everyone!! In my searching I only found one blog that mentions some salsa's you can buy at Walmart that are Whole 30 compliant. But there is so much more! I've managed to make it the whole way through with using Walmart almost exclusively. I've also visited the Save-A-Lot and Ramey's when Walmart was out of something I needed.

I've had several personal friends and seen countless others online lament how they can't do this diet or be healthy because they can't afford it. Read: The don't have access to or the budget for Whole Foods/Trader Joe's/Costco. So I decided to give my tips and tricks to complete a Whole 30 with only Walmart groceries!

Tip #1: Don't Replace Items with Expensive "Clean" Alternatives

If you are on in the Facebook groups or the forums and you are CONVINCED you need primal kitchen mayo and ghee and wild planet tuna to make it through go ahead and do it! But for some of use spending $16 on 8 oz of non-dairy butter is just simply not an option. Rather than looking to replace things you normally eat lots of, find alternatives you have access to. For example, say you use butter a lot in cooking. Instead of buying expensive ghee, just switch it out with olive oil or another compliant oil. It will work virtually just the same! Or get really wild and crazy and try your hand at making your own.

Tip #2: Organic/Grass-fed/Non-GMO

Please do not think you have to purchase only "healthy" produce and meats. Studies have shown that there is no difference in the nutritional value of organic/grass-fed/non-GMO products to conventional ones. The real benefit of these items is that you are supporting better treatment of animals (if it's meat, dairy, or eggs). Health-wise it truly won't make a difference if your option is to buy organic meat or eat a prepackaged meal instead because it was too expensive. Obviously, if you can afford to choose to eat these things go for it! But, don't sweat it that Walmart carries very limited options in these categories.

Tip #3: The Walmart App is Your Best Friend

Meal planning is time consuming. Even more so when you are looking for very specific foods with specific ingredients. I have found the Walmart app to be enormously helpful in this aspect. Rather than waiting until you get to the store to pour over the labels and send out an SOS on the Facebook group of which kind of sausage is compliant, pick out what brand you will buy before hand. The app lets you search for what is available in your store (or nearby stores if yours does not carry it), view the ingredients or that item, and add it to a virtual shopping list you can then share with your husband when you are stuck late at work and need him to pick up things for you. It has been a game changer. Do make sure and double check that the ingredients are the same as listed online in store as some items are known to have different ingredients depending on your area.

Tip #4: Enough with the Lara/RX/EPIC bars!

I'll be straight with you. YOU DON'T NEED EXPENSIVE PROTEIN BARS. You just don't. While Walmart has expanded in this area of offerings the price has too. As of right now the only compliant snack bar options my Walmart carries are Lara Bars. Do you know how much they cost? About $2.50 for each!!! That's insane! Seriously, who pays that much for one tiny snack bar? If you have the money and you want to go ahead! But, for those of us that can't. I promise you, you can live without. While they are convenient they are technically not even in the real spirit of the Whole 30. So you're doing yourself and your budget a favor by not buying them.

Finding items that meet the standards of being Whole30 compliant might seem like a daunting task. But, don't worry! There are actually a whole variety of items available in most Wal-mart's that are compliant. Keep in mind though that often times these types of products can be more costly than their non-compliant counterparts. Also, you don't NEED any of these things to complete a Whole30! Do what works for you, your budget, and your family.

Condiments/Oils/Butters:

This was a surprising one to me. Soooo many condiments have added sugar or soy oil.

Mustard: Annie's Organic Dijon Mustard
Nut Butters: MaraNatha, Justins, or Barney Butter Bare Almond Butter. Just be sure to choose the plain/no added sugar flavor.
Ghee: Carrington Farms Organic Coconut Oil & Ghee
Coconut Oil, Olive Oil, Avocado Oil, etc. Most oils will be compliant!
Canned Coconut Milk: Thai Kitchen
Salsa: Most Pace salsa flavors are compliant. Just watch out for beans and corn!
Broth/Stock: Swanson Natural Goodness Broth

Drinks:

Milks: Almond, Coconut, Cashew all plain with no flavoring added. Be sure to read the labels! Silk and So Delicious usually have a no-sugar added flavor.
Flavored Water: La Croix is compliant in any flavor!

Meats:

Most every whole meat will be compliant (think chicken breast/thighs, steak, pork chops, roasts, etc.) but be wary around deli meats, bacon, sausage, and ground meat. So far I haven't found a compliant bacon or deli meat available at Wal-mart so you might have to do without!

Ground Meat: Smithfield Signature Ground Pork, Wal-mart brand ground chicken tray and ground beef
Sausage: Sam's Choice or Aidells only in the Apple & Chicken flavor
"Lunch" Meat: Del Duca Prosciutto (pricey, but can be used in place of bacon in a pinch)

Protein Bars:

Keep in mind these are supposed to be used sparingly to be in the real spirit of Whole30. But it's always good to have a quick snack if you are stuck somewhere without access to your fridge! Or if the price makes your squirm then you can easily make your own!

Lara Bars in these Flavors: Apple Pie, Blueberry, Cashew Cookie, Lemon, Cherry Pie, Carrot Cake, Coconut Cream, Fruits + Greens Strawberry Spinach Cashew, Pineapple Cashew, Mango Spinach Cashew, Key Lime Pie

Convenience Produce:

Basically all produce is game for Whole30. But I have found these products to be incredibly helpful when I just don't have time to chop lots of veggies.

Riced Cauliflower: Marketside or Green Giant Brand
Broccoli Slaw: Marketside Brand


Unfortunately, Wal-mart does not sell a compliant brand of mayonnaise, ketchup, BBQ sauce, coconut butter, or coconut aminos. But it is super easy to make your own versions of several of these things or you may just have to order online.

Wal-mart may not have everything. But when it is all that you have to work with, it has a lot more health options than I ever realized!

Ask any good chef (or just watch Food Network) and you will see time and time again that it is agreed by virtually everyone that a good knife is the most important tool you will ever own when it comes to cooking. The first time you try to slice through an onion with a sharp knife your life will be forever changed.

A sharp knife is essential for so many different reasons. First, you are far more likely to hurt yourself using a dull knife. Even though it's probably not sharp enough to do the job, it's sharp enough to chop a finger. Second, prepping everything will go so much faster when your knife works efficiently. This will make cooking so much more enjoyable. Third, you'll look and feel like a real professional when you're using the right tools!

What do I really need?

Sometimes the variety of different types, brands, sizes, sets can be overwhelming when you don't know what you're looking for. The price points can also definitely make you just say forget it! But, don't worry all that you really need is a good chef's knife and a paring knife (Some chef's opinions will vary on this. I have found that since I'm just cooking for myself these two are sufficient to do the job.). Step away from the knife sets. While they are probably a fabulous deal and not awful knives, you'll be much better off purchasing piece by piece. Once you have get comfortable you can look at expanding your collection to more specific purpose knives.

When it comes to choosing a chef's knife what is most important is that it is comfortable to you. I personally have two different chef's knives that I use because I like both of them for different reasons! You can choose between a 8-10" blade. They do go up to larger sizes, but it's mostly unnecessary for the home cook. Your blade can be forged or stamped steel. Forged is when the knife is created from a single bar of steel. They tend to be heavier and more expensive. Stamped is when the knife is cut out from a large sheet of metal and tends to be lighter and slightly less expensive. I have both kinds and it really just depends on your personal preference. You can read more about this here.

What brands should I look for?

I am personally a big fan of Victorinox is you can spend a little extra ($50+). The Victorinox Fibrox Chef's knife has been voted America's Test Kitchen's favorite for the last 20 years. Any knives of this brand will be of excellent quality and well worth the money.

Wustoff is also an great choice that has a wide variety of price ranges. The Wusthof Pro Cook's Knife is what I use myself and is a great price at about $25 on Amazon. It is nice and light and the blade has a curved edge that makes for a nice rocking motion.

If you are looking for something a little pricey this article from The Kitchn provides some great options.

You can get a paring knife from Victorinox or Wusthof for under $10. I know I keep mentioning these brands over and over, but they are everyone's favorite for a reason!

How do I care for my knives?

Now that you have a high quality knife you probably think you are ready to go! But, wait! Even if you own the most expensive knife in the world it won't do you much good if you don't properly care for it. Knives do not magically maintain their sharp edges forever. You should plan on sending them somewhere to get sharpened (usually only a couple dollars a knife) or sharping them yourself every 6 months, more or less depending on how often you use them. Quality knives will maintain their edge longer, but not forever.

In between sharpening there are two different things you can do to make that sharp edge last longer. One, DO NOT STORE IN A DRAWER. Not only is it incredibly dangerous to just stick your hand in a drawer full of knives, it will also dull the edge by bumping against everything. If it must go in a drawer get a sheath to keep it in. You can buy them cheaply on Amazon or at Walmart even.

Two, DO NOT PUT THEM IN THE DISHWASHER. I don't care if it says it's dishwasher safe. Nothing of quality is usually dishwasher safe. The problem is two-fold. The knife will bump around, dulling the edge and it will be moist for an extended period of time, also dulling the edge. Just hand wash your knives as soon as you are done using them and dry immediately. It takes under 30 seconds, but will save you trouble in the future! Washing them off immediately also helps to keep corrosive liquids from dulling the blade (think lemons, limes, tomatoes).

If you have the counter/wall space I recommend either a knife block or a magnetic strip to store them. Not only does it let you display them to guests it also keeps them in easy reach whenever you need them.

Hopefully this is helpful in giving you a little more guidance in the right direction when it comes to choosing a kitchen knife. I can only pray that you have gone to your silverware drawer and now thrown away your camo colored abomination that was passing as a knife in your trash.

If you have any further questions, comments, suggestions please let me know!



Made with Love,
Hayley

Hello! Welcome to my blog all about the very basics of teaching yourself how to cook. I am not an expert or a gourmet chef, but I do know my way around the kitchen and would love to help you learn to cook for yourself too! I am self taught and learned through trial by fire (sometimes literally fire). It has taken me about 6 or 7 years to get comfortable in the kitchen, but it doesn't need to take you that so I am here to help!

Basting a ham the first time I hosted Thanksgiving.

I know you are probably thinking to yourself, not another cooking blog... And I would have to agree. There are THOUSANDS of cooking blogs all across the internet. Some really amazing and some not so much. The problem is most of these cooking blogs assume that you are starting out with some knowledge of how to cook already. This is for those people that need to learn step-by-step exactly how to do it. By a show of hands how many of you know how to julienne a carrot or know what a scallion looks like or know how to make a roux? I'm going to just assume that not many of you raised your hands. Up until just a few years ago I didn't have any idea either.

Through this blog I plan to cover everything from how to prepare different veggies, what knife should you be using, do you need an instant pot, should you order whole allspice berries off Amazon or should you just use the ground kind at Walmart? And many, many more questions I have asked myself!

My journey into cooking began over a variety of different ways. I have always loved ready food blogs and cookbooks and when I struck out on my own with my sister and her then boyfriend I was determined to prove that I could feed us all. Unfortunately, this ended up with the disastrous jalapeno pretzel chicken in which I forgot the jalapeno. So really just super dry, bland chicken bites.

My first apple pie.

My big break came when I found my roommates copy of Better Homes and Gardens New Cookbook. The inside cover had picture examples of how to do different cuts (think dice, mince, rough chop, etc.), different substitutions for missing ingredients. It was life changing! That combined with getting better tools made cooking fun, easy, and something that I do almost every day!

I look forward to sharing my tips and tricks with you. If you have an specific topics you would like me to discuss, feel free to leave a comment or shoot me a message.


Made with Love,
Hayley