The people who come to your restaurants will have a wide range of likes and dislikes, allergies and intolerances and dietary restrictions. These dictate which foods they feel comfortable ordering from your menu.
To cater to a broad audience and create an inclusive menu, culinary students in Boulder will need to learn about which meal plans people could be sticking to, and how to create unique, fun meals that are within their parameters.
One such diet plan is the Whole30, a popular short-term diet that changes the way eaters think about food. Here are some tips on how to craft a Whole30 compliant menu:
Understanding the Whole30
The Whole30 is a complicated diet. If you’re catering a portion of your menu to your health-conscious customers who’re looking for a meal free of dairy, soy, sugar, alcohol, legumes, grains, processed foods or junk foods, it’s important you know the rules just as well as they do.
Here are some ingredients that may be go-tos in your kitchen that you’ll have to avoid when feeding this crowd:
- Butter – if it has to be rich and creamy, try ghee or coconut oil instead.
- Vegetable oil – peanut, corn, soybean and ricebran oils are all off-limits, and others like sunflower or safflower oils are discouraged.
- Seasoning salts and blends – these may include sugar, so be sure to check your labels.
- Iodized table salt – bitter though it may be, iodized table salt contains sugar. Sea salt, on the other hand, doesn’t.
Offer an excellent protein
Every meal on Whole30 must follow a specific structure:
Since protein is the cornerstone of every Whole30 meal, it’s not hard for dieters to fall into a routine with their sources of proteins – hard-boiled eggs and chicken breasts galore. Give them a break by offering a new Whole30-friendly option.
Salmon is an excellent choice– it’s bright, full of Omega-3 fatty acids and tastes delicious. Pan sear the fish with ghee and season with salt and pepper. Or, get a little more complex with almond meal, Dijon mustard, olive oil and paprika, like The Defined Dish did with its almond-crusted salmon recipe.
Bring in unique veggies
One of the most funaspects of the Whole30 is branching out and trying new vegetables. Fill your diners’ plates with bright and unique veggies prepared in eye-catching ways. Here are two less-common veggies to add to your menu:
Sunchokes
Also called Jerusalem artichokes, this tuber looks something like a ginger root-potato hybrid. The Kitchn recommends roasting them at 425 degrees Fahrenheit after scrubbing them, thinly slicing them, tossing in olive oil and sprinkling with rosemary, salt and garlic.
Celeriac
It’s hard to imagine that the colorless bulb covered in wispy roots could make a flavorful side, but don’t underestimate this root vegetable. Celeriac is very versatile and can make for some delicious dishes.
Bon Appetit suggests chopping it into steaks about one inch thick and cooking them in a skillet over medium high heat for about four minutes per side, or until golden brown. Next, transfer the skillet to a 400-degree oven and continue baking for another eight to 10 minutes, or until the center is tender. Top with chopped veggies, like a salsa verde made with tomatillos, serranochile, garlic, onion and olive oil. Or, turn your celeriac steak into a vehicle for your protein, positioning fish fillet, chicken breast or burger on top.
When checking out the Bon Appetit recipe, keep in mind the rule about vegetable oils – try using an alternative like avocado oil, a Whole30 compliant option with a high smoke point.
FAQs
Some people refer to the Whole30 program as a diet, but it's not a diet in the traditional sense. Rather, it's a nutritional program. So it doesn't involve exercise, portion control, or calorie or macronutrient (carbohydrates, protein, or fat) counting.
Is peanut oil Whole30 approved? ›
Understanding the Whole30
Butter – if it has to be rich and creamy, try ghee or coconut oil instead. Vegetable oil – peanut, corn, soybean and ricebran oils are all off-limits, and others like sunflower or safflower oils are discouraged.
Can you have olive oil on Whole30? ›
Extra virgin olive oil is approved and Whole30 compliant. Regular olive oil (aka pure olive oil) and light tasting oil are also approved by the authors. While on the Whole30 plan, you should avoid most packaged salad dressings and mayonnaise. Most of these products are made with seed oils and are not compliant.
Is sunflower oil allowed on Whole30? ›
The New Whole30 features a rule change that no longer eliminates any cooking oils from the program, regardless of the source. This means you are free to cook with a variety of oils, like extra-virgin olive oil, coconut oil, cultured oil, canola oil, or sunflower oil.
What is the hardest day of Whole30? ›
On Days 10 and 11, you are statistically the most likely to quit your Whole30. (That's why they're “the hardest days.”)
What is the one bite rule on Whole30? ›
I encourage you to read the whole post (and the experience that prompted it), but I'll summarize it here: If you get one bite into a less healthy treat and realize it's not worth it, stop eating.
Why are potatoes OK on Whole30? ›
But white potatoes are an accessible, nutrient-dense, whole food, and it was an easy call to bring them back into the Whole30 along with other starches and varieties of potatoes. They were added back into the program in 2014, with the exception of commercially-prepared fries or chips.
Can you eat hummus on Whole30? ›
Whole30 bans legumes like chickpeas. Still, you can whip up a tasty chickpea-free hummus using avocados, cooked cauliflower, and a few other healthy ingredients. Try out this avocado hummus recipe and pair it with bell peppers or any other crunchy, non-starchy vegetable of your choice.
Why are there no chickpeas on Whole30? ›
Whole30 doesn't allow beans based on the idea that they contain "anti-nutrients" like phytates. Phytates are compounds found in plants that can potentially block the body's absorption of important minerals like magnesium, iron, and calcium.
Are avocados okay for Whole30? ›
Healthy fats: Healthy fats like those found in a coconut, ghee, avocado, and olive oil are Whole30-friendly. 2. Hard-boiled eggs: An egg has a good amount of protein and fat to satisfy cravings. It can be tossed with veggies or capers to create a tasty, filling snack.
Then we thought, "Why don't we just remind you that fries and chips aren't in the spirit of the Whole30?” In the new Whole30 guidelines, that's exactly what we've done. If you want to enjoy mashed, baked, or roasted white potatoes during your program, go right ahead!
Can I have bacon on Whole30? ›
Bacon can be a delicious addition to your Whole30 meals, but you'll need to find bacon without added sugar. Look for Whole30 Approved sugar-free bacon from Applegate, ButcherBox, or Pederson's Natural Farms.
Is balsamic vinegar Whole30? ›
Vinegar. Nearly all forms of vinegar, including white, red wine, balsamic, apple cider, and rice, are allowed during Whole30 program. Added sugar, real or artificial. No maple syrup, honey, agave nectar, coconut sugar, date syrup, stevia, Splenda, Equal, Nutrasweet, xylitol, etc.
Can you eat lentils on Whole30? ›
For 30 days you can't eat beans of any kind, soy of any kind (including tofu, soy sauce, miso, edamame), chickpeas, peas, lentils, and peanuts.
Can you eat as much as you want on Whole30? ›
Unlike many other diets, there is no need to track calories, measure portions, or count points. Also, weighing yourself is strictly reserved for days 1 and 30 of the program. Following the Whole30 diet involves eating as much as you'd like from the approved list of foods while avoiding certain foods for 1 month.
Does everyone lose weight on Whole30? ›
Whole30 is a 30-day elimination diet designed to reset your eating habits and improve your relationship with food. While weight loss is a common outcome for many participants, it's not the primary focus of the program.
Can you overeat on Whole30? ›
However, it is possible to eat too much fat on a Whole30, and that can negatively affect your hunger levels, energy, and digestion. We see this most often when people mindlessly snack on nuts and seeds.
Can you have a cheat meal on Whole30? ›
During the month-long elimination period, no cheating is allowed. It's recommended that you start the challenge over if you get off track. The founders claim that strict adherence to the diet allows your body to reset in isolation from certain foods that may cause inflammation, gut disruptions, or hormone imbalances.
Why do I feel worse on Whole30? ›
Some downsides include Whole30 side effects like digestive problems, worsened food cravings, and reduced nutrient intake. The diet restricts certain foods and food groups, which, if followed long-term, can result in nutrient deficiencies.
