Emily Anderson Karst
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Our Go-To Recipes for Whole 30

1/15/2017

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Ben and I kicked off our Whole 30 on January 2nd to start our New Year committments to healthier habits off right. We have spent (much) more money in groceries than we ever have in two weeks and made some pretty gross stuff. But now we finally feel like we are developing a rhythm, cooking variations our our favorite carb, dairy, and sugar free favorites that are cheap-ish, easy, and actually pretty yummy. 
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Slow Cooker Taco Bowls: 

Ok the slow cooker is definitely the most used item from our registry. There is nothing easier than crockpot dinners; I'm pretty obsessed. This recipe is flavorful just a tiny bit spicy - absolutely perfect over cauliflower rice. Here's what you'll need:

1.5 lbs. boneless skinless chicken breasts
16 oz can of Rotel
1 packet of taco seasoning
1.25 cups chicken broth
Favorite toppings (lime, avocado, etc.)

Spray the bottom of the crockpot with olive oil cooking spray. 
Mix together Rotel, seasoning, and broth.
Lie chicken on bottom and cover with Rotel mixture.
Cook on low for 7 hours or until done. 
Shred chicken with two forks and serve over cauliflower rice. 

​* Recipe from Sweet Little Bluebird
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Spaghetti Squash with Red Sauce

Spaghetti squash is magical. Ben and I were stuffed full on just one! The shredding part is super fun and the red sauce might just be better that Ragu (and listen, I LOVE Ragu). You'll need:

1 spaghetti squash
2 cups chicken broth
1 lb. groud turkey
16 oz. can of crushed tomatoes
0.5 cup diced onion
2 tsp. minced garlic
2 tsp. dried basil
2 tsp. oregano

Cut spaghetti in half and place flesh side down in a baking dish with a little chicken broth in the bottom. Bake 1 hour in 375 degree oven. 
In the meantime, brown turkey and set aside.
Soften onion in olive oil. 
Add remaining ingredients and ground turkey. 
Bring to a boil. 
Reduce head and let simmer for 10 minutes.
Pull squash from the oven and shred flesh with a fork until it resembles spaghetti pasta. 
Mix half the sauce mixture with each half of the squash noodles and eat up!
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5 Ingredient Protein Pancakes

SO, I know that neither peanut butter nor foods that mimic unhealthy foods (like pancakes) are technically Whole30 approved. Here's my reasoning:
1. I have an awful tree nut allergy so I am letting myself use natural peanut butter in place of other nut butters. You could easily substitute almond butter for this recipe.
2. I love pancakes and these are good for me. So I'm just going to ignore that fake junk food isn't allowed. Too bad. 

2 ripe bananas
4 eggs
2 tbsp. peanut (or almond) butter
1 tsp. vanilla extract (optional)
1 tsp. cinnamon (option)

Mix together all ingredients in a blender and blend until smooth. 
Use coconut butter or ghee to coat the griddle. 
Cook until golden brown. 
Serve with strawberries, ghee, and applesauce for dipping!

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Three Favorites in 2017

1/9/2017

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Our new year has kicked off and we are in resolution mode over here. We are a week into the Whole30, hitting up the gym like never before, and waking up early to fit in all our new commitments.
Of course, it’s awesome to feel like you are tackling all your new goals and sticking to your new habits, but man, sometimes you just need to unwind and indulge in little things that are absolutely not valuable but are just so fun. Here are three just for fun favorites I’ve found in the first week of our new year. ​

1. The Popcast Podcast

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These people CRACK ME UP! I am not someone who laughs out loud at comedies (except for the Office) in general, but these people are next level. I get so happy when a new episode drops into my feed. Their predictions for this season of the Bachelor based on the contestants’ bios was just too much. I definitely recommend checking them out! It’s a great way to spend a commute. Click below!

The popcast

​2. The Bad Yogi "I Am" Yoga Challenge

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I have been this girl’s fan for such a long time. It was her super approachable and super fun yoga videos that made me get interested and eventually to feel comfortable enough to take an actual class and eventually to pick a studio and really commit. Now I’m working on upping my cardio so I don’t get to spend as much time doing yoga. SO these quick fifteen minute videos that focus on an optimistic mantra to start your day with have been adding so much joy to my life. Look at her Youtube channel (linked below) to start the challenge! When I finish writing this post, I’m off to my living room to run through today’s workout, “I am Capable.”
Bad yogi youtube

3. Duraflame Fireplace

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Talk about an unnecessary purchase, but I LOVE this little heater in our home. This was high on my list this Christmas and my sweet Grandma bought it for me. I love that is is practical, providing a cozy bit of heat and a beautiful addition to our living room decor. I’ve linked it below!
Duraflame fireplace
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New Semester! Apple Tree Freebie 

1/2/2017

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Wow break was beautiful, but now it's time to head back to my sweet kids. I've been spending my last few minutes of break pulling together a few new documents for my kids to work on it the new year. One of my goals for the new year and new semester is to create more of my own resourses and purchase less. Teachers Pay Teachers has been a God send this year and I love finding a cute game that my kids can connect with and can give my voice a quick break. This is my go-to game for Apple Tree. I've been using it with my second graders in the beginnning of the year and will be using it with my first graders when I present ta and ti-ti at the end of January. 

Feel free to download this file to use in your own music room! 
apple_tree_game__compatable_.pptx
File Size: 1743 kb
File Type: pptx
Download File

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    About me
    Welcome! I'm a wife, mama-to-be, foster mom, fourth year music teacher, and Jesus follower, and am chronically curious about just about everything. Join me as I explore the calling God has for my family's story.

    "I am the Vine, you are the Branches. If you abide in me and I in you, you will bear much fruit; apart from me you can do nothing."

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