THE 8 BEST WHOLE30-FRIENDLY RECIPES FOR SUMMER

CREATED BY: The Real Food Dietitians

SPONSORED BY: Applegate

Hey There, Happy Summer!

Summer is here! The season that’s filled

with days at the lake, weekends at the cabin,

grill-outs and potlucks. While you’d think

that summer, with all of its fresh produce

and farmer’s market finds, would be an easy time to stick to healthy eating habits

that’s not always the case. All too often,

healthy eating gets placed on the back

burner in large part due to all of the summer

gatherings going on. BUT, it doesn’t have to

be that way! You can live it up this summer

yet still stay focused on achieving (or

maintaining) optimal health. We want you

to feel your best and help you stay on track

without skipping a summertime beat, so

we’ve created this eBook with you in mind.

In this eBook, you’ll find delicious and healthy recipes as well as our top tips for

eating healthy all summer long. These recipes are great for grill-outs, weekends at the cabin and

all the potlucks. And while they are all Whole30-compliant, you most certainly can enjoy them

whether you’re on (or planning) a Whole30 or not.

It’s always been our mission to share simple and tasty real food recipes that get you in and

out of the kitchen fast so you can spend more time doing the things you love! But before we

get to the simple and delicious recipes, we’d like to take a moment to give Applegate a big

shout-out for making this recipe eBook possible. It’s been an honor to team up with them to

create recipes using some of our favorite products. We’re also happy to announce that Applegate

is a one of the newest members of the Whole30-Approved family. They bring several products

to the table to help make your life during Whole30 (and beyond) easier and more delicious, so be

sure to check them out!

Peace, Love & Sunshine,

Jess & Stacie

The Real Food Dietitians

Whole30 Certified Coaches

therealfoodrds.com

We want you to feel your best this summer. Like, really your best! We know that this is a time of the year when it’s easy to snack on all the chips and dips, sip on cocktails and munch mindlessly. We know because we’ve been there too. But this year, we’re personally committing to a vibrant and healthy summer. This doesn’t mean that we’re going to skip social gatherings, not enjoy our favorite cocktails and eat bland and boring meals. Not at all!

What it means is that we’re going to focus on choosing nourishing and delicious foods (like the

recipes in this eBook) to fuel our bodies with so we can feel our best and live our best life this

summer and beyond. When you feel your best, you live your best life. Period.

You’ll find us shopping at our local farmer’s markets, growing some of our own foods, cooking with the freshest of ingredients and filling our plates with all that the season has to offer and hope you’ll join us. Are you in? We hope so! To get started, here are 5 tips to help you feel your

best this summer.

1. Meal prep.

Whether you have 30 minutes or 4 hours, make meal prep part of your weekly routine (P.S. It

doesn’t have to be on the weekend – make it whatever day works for you). Any little bit of food

prep will help prepare you for the days to come. If you’re new to meal prep and not sure where to

start, we recommend that you start with just 5 items. Keep it simple and refer to our Top 10 Meal Prepping Tips on our blog for further guidance.

PRO TIP: Applegate’s line of precooked and ready-to-eat proteins make meal prep even easier!

2. Pack a cooler and/or bring a dish to pass.

The motto, “Be prepared,” isn’t just reserved for the Boy Scouts – it’s for anyone who wants to be

able to stick to their healthy eating goals this summer. Whether it’s a road trip, a day at the pool

or water park or dinner at a friend’s house, it pays to be prepared. Packing a cooler with lunches,

snacks and plenty of water (we like sparkling water because it feels extra refreshing when the

temperatures soar) or bringing a dish to share at your next potluck or gathering ensures you’ll

always have something to enjoy without going off the rails, nutritionally speaking. Check out

these Thirty Whole30 Potluck Salads to find something everyone will love (you don’t have to tell them it’s healthy – that can be your little secret)!

PRO TIP: Applegate Grilled Chicken Breast Strips are the perfect portable protein. Just wrap

them up with a few lettuce leaves and tuck in some bell pepper strips and cucumber slices and

you’re good to go!

TIPS FOR FEELING YOUR BEST THIS SUMMER5

3. Hit up your local Farmer’s Market or become part of a CSA.

Take advantage of all that summer has to offer by hitting up your local farmers market or signing

up for a Community Supported Agriculture (CSA) share from your local farmer or grower. Fruits

and vegetables that are grown locally and allowed to ripen in the fields and on the vine are tastier and more nutritious than those that have been shipped long distances to grocery store shelves.

One of the other benefits of farmers markets and CSA shares is that you’ll be introduced to new vegetables. Don’t be afraid to ask the farmer how they like to prepare them or do a quick internet

search to find the answer.

4. Stick to a meal schedule (don’t skip meals).

It’s easy to skip meals in the summer whether it’s due to running kids from one activity to

another, a weekend at the lake or a day filled with outdoor work. Sometimes taking the time to make a meal or even sitting down to eat just doesn’t seem possible. However, this can lead to

making a poor decision later in the day. You know, when the chips and dip become irresistible. So

set yourself up for success by planning out your meals, doing your meal preps and eating around

the same time each day. Be mindful of when you’re eating and do your body good by taking the

time to fuel it with nourishing and whole foods.

PRO TIP: Keep a selection of Applegate fully cooked proteins like Chicken Sausage or Grilled Chicken Breast Strips on hand so it’s easy to whip up a hearty breakfast, a satisfying salad or a

crave-worthy dinner in just minutes.

5. Go easy on the cocktails.

If you’re not on a Whole30 and living up your #foodfreedom this summer like we are, our

recommendation is to limit your intake of cocktails and other alcoholic beverages to 3-4 per

week and not all on the same day. By limiting your consumption to just 3-4 alcoholic beverages

per week it allows you to have more room for nourishing foods like all of the fresh and in-season

produce. Foods that do the body good! And frankly, alcohol provides zero nutritional benefits and is purely for pleasure. But we get it, a homemade marg or moscow mule on a hot day, tastes

pretty darn good! So enjoy your favorite cocktail (mixed with some sparkling water for extra

hydration), sip instead of gulp, and just don’t overdo it.

PRO TIP: Consuming food with your cocktail is a great way to slow the intoxicating effects of

alcohol. Applegate makes it easy to create simple appetizers from prosciutto-wrapped melon to

chicken salad sliders (made with cucumbers in place of bread for tasty Whole30-friendly bite).

SWEET POTATO SAUSAGE EGG BAKE

This egg bake has everything you need – healthy fats, quality protein, and veggies. It’s full of flavor, super versatile and makes for a delicious reheat-and-eat summer breakfast. We love serving it with a portion of in-season fruit such as berries.

Prep: 15 minutes • Cook: 30 minutes • Total: 45 minutes

Makes 5 servings

Ingredients

• 1 Tbsp. ghee or coconut oil

• 1 small sweet potato, peeled and

cubed into small cubes (~1½ cups)

• 1½ cups quartered Brussels sprouts

(may sub broccoli or zucchini)

• 1/2 small red onion, diced or sliced

• 2 Applegate Chicken Sausages

of choice, sliced (¼-inch slices)

• 8 whole eggs

• 1/2 tsp. salt

• 1/4 tsp. black pepper

Directions

1. Preheat oven to 375ºF.

2. In a 10-inch cast iron skillet (or medium pan), heat ½ Tbsp. ghee or coconut oil on medium-high

heat. Once hot, add cubed sweet potato. Dash with salt. Sauté for about 5 minutes.

Stir occasionally, adding additional ghee or oil as needed.

3. Next, to the pan, add the Brussels sprouts, red onion, garlic and sausage. Sauté for 8-10 minutes

or until sweet potatoes are cooked through. Again, adding additional ghee or oil as needed.

Remove from heat.

4. In a bowl, crack the eggs, add a dash of salt and pepper and whisk to combine.

5. Pour the whisked eggs over the veggies and sausage. You want to make sure the cast iron is

nice and greased. Add ghee or oil if needed to grease cast iron well. Note: If you do not have a

cast iron skillet, simply transfer the veggies and sausage to a greased baking dish and pour eggs

evenly over top.

6. Bake in the oven for 12-15 minutes or until center is firm.

7. Remove from oven, let set for 5 minutes.

PRODUCTS FEATURED:

Applegate Chicken Sausage (Sweet Italian, Fire Roasted Red Pepper, Sweet Chicken & Apple)

CHICKEN & APPLE SAUSAGE BREAKFAST HASH

This sweet and savory hash is made all in one skillet and features the Applegate No Sugar Uncured Bacon and Chicken & Apple Sausage. You can serve this hash egg-free as is or with a perfectly fried egg on top. It makes for a delicious reheat-and-eat meal so perfect for summer meal preps. Serve it up with orange slices for breakfast or a side salad for a veggie-filled lunch.

Prep: 15 minutes • Cook: 25 minutes • Total: 40 minutes

Makes 4 servings

Ingredients

• 1 Tbsp. ghee or coconut oil

• 3 strips Applegate No Sugar Uncured Bacon,

cut into ¼-½-inch pieces

• 1 medium sweet potato, peeled and

cut into small cubes (~2 cups)

• 2 cups halved Brussels sprouts

• 1 small zucchini, sliced or diced

• 1 small red pepper, sliced

• 1/2 small red onion, sliced or diced

• 1-2 Tbsp. fresh thyme leaves

(or 1 tsp. dried), optional

• 4 Applegate Chicken & Apple Sausage,

sliced (¼-inch slices)

• Salt and pepper to taste

Directions

1. In a large cast iron skillet or pan, heat 1/2 Tbsp. ghee or coconut oil on medium-high heat. Once

hot, add cubed sweet potato, Brussels sprouts and bacon. Dash with salt and pepper and sauté

for about 12 minutes. Stir occasionally, adding additional ghee or oil as needed.

2. Next to the pan, add the zucchini, red pepper, onions, sausage and optional thyme. Sauté for

10-12 minutes or until sweet potatoes and Brussels sprouts are cooked through. Again, add

additional ghee or oil as needed.

3. Serve as is or serve it over a bed greens or with a fried egg on top.

PRODUCTS FEATURED:

Applegate Sweet Chicken & Apple Sausage & Applegate No Sugar Uncured Bacon

BLT CHICKEN LETTUCE WRAP

BLTs scream summertime eating. This recipe is our version of the classic BLT. It’s made Whole30-friendly by replacing the bread with crisp lettuce leaves and using a Whole30-approved bacon.

Prep: 10 minutes • Cook: 5 minutes • Total: 15 minutes

Makes 5-6 servings

Ingredients

• 3 cups cubed cooked chicken (2 packages

of Applegate Grilled Chicken Breast Strips)

• 4 strips No Sugar Uncured Bacon,

cooked to crisp & chopped

• 1/3 cup diced red onion

• 1/2 cup sliced grape tomatoes

• 3 Tbsp. chives, chopped

• 1/3-1/2 cup Whole30-compliant

mayonnaise

• Salt and pepper to taste

• 8-10 lettuce leaves

• Sliced avocado

Directions

1. Combine chicken and remaining ingredients in a bowl. Add mayo and gently stir to combine.

2. Serve chicken salad and an avocado slice in a butter lettuce leaf, over a bed of mixed greens, with

cucumber slices or your favorite crackers (if you’re not doing a Whole30). Top with chives and

crumbled bacon if you wish.

PRODUCTS FEATURED:

Applegate Grilled Chicken Breast Strips & Applegate No Sugar Uncured Bacon

BACON CHIVE POTATO SALAD

Summer is not complete without potato salad! We took the traditional style potato salad and added a dose of crisp bacon and freshly chopped chives. Our Bacon Chive Potato Salad will surely be a hit at your upcoming grill-outs and potlucks.

Prep: 15 minutes • Cook: 20-25 minutes (+time for cooling) Total: 30-35 minutes

Makes 5-6 servings

Ingredients

• 1½ lbs. red potatoes, cut into ¾-inch pieces

• 2 ribs celery, thinly sliced

• 1/4 cup finely chopped red onion• 1 Tbsp. chopped fresh chives

(or 1 tsp. dried chives)

• 1/4 cup fresh parsley, chopped

• 4-5 slices Applegate No Sugar Uncured

Bacon, crisp-cooked and chopped

• 1/2 cup Whole30-compliant mayonnaise

• 1/2 tsp. garlic powder

• 2 Tbsp. apple cider vinegar

• 1/4-1/2 tsp. salt

• Pinch of black pepper

Directions

1. Add potatoes to a large saucepan. Cover with 2 inches of water, cover with lid and bring to a

boil (remove lid once water begins to boil). Cook potatoes until tender, about 20-25 minutes.

2. Remove potatoes from heat and drain. Place potatoes in the fridge to cool (this step may be

done up to 2 days in advance).

3. To the chilled potatoes, add celery, red onion, chives, parsley and cooked bacon. In a small bowl,

whisk together mayonnaise, garlic powder, apple cider vinegar, salt and pepper until

well combined.

4. Pour dressing over potato mixture and stir well to combine. Taste and adjust seasonings as

needed. Serve immediately or store in a covered container in the fridge for up to 3 days.

PRODUCTS FEATURED:

Applegate No Sugar Uncured Bacon

OPEN-FACED GRILLED TURKEY BURGER WITH ROASTED RED PEPPER & BASIL AIOLI

No more boring turkey burgers! This recipe uses the Applegate Turkey Burgers and serves them over a balsamic-marinated portobello mushroom. Topped with our simple roasted red pepper & basil aioli, made with just a few ingredients, adds even more delicious flavor. And you can’t forget the fixings...bacon, sliced avocado and sauerkraut to name a few.

Prep: 20 minutes • Cook: 15 minutes • Total: 35 minutes

Makes 4 servings

Ingredients

For the burger & mushrooms:

• 4 portobello mushrooms,

cleaned and stems removed

• 1/4 cup avocado oil

• 2 Tbsp. balsamic vinegar

• 2 garlic cloves, minced

• Salt and pepper to taste

• 4 Applegate Organic Turkey Burgers, thawed

• Optional toppings: avocado, crumbled bacon,

sauerkraut, leaf lettuce, green onions. fresh basil, etc.

For the Roasted Red Pepper Basil Aioli:

• 1/2 cup Whole30-compliant mayo

• 1/4 cup roasted red peppers (patted dry)

• 1 garlic clove, chopped

• Salt and pepper to taste

• 2 Tbsp. fresh basil, chopped

Directions

1. For the burger and mushrooms: In a bowl, make the balsamic vinaigrette by whisking together

the oil, vinegar, garlic and a dash of salt & pepper. Place the mushroom caps in a large zip-top bag.

Add the vinaigrette and toss to coat.

2. Place the burgers on a plate. Set aside both while you prepare the aioli.

3. Once the aioli is prepared, preheat grill to medium-high heat (about 400ºF; you should only be

able to hold your hand over the heat for 1-2 seconds when held about 4 inches above the grill

grates). While grill is preheating, prepare your toppings.

4. Place the mushrooms and turkey burgers on the grill and grill until mushrooms are soft to the

touch and turkey burgers are cooked through. Flip halfway through grill time.

5. For the Roasted Red Pepper Basil Aioli: In a small food processor or blender, combine the mayo,

roasted red peppers, garlic, and a dash of salt and pepper. Process until smooth. Add the basil and

pulse a couple of times to mix in. Transfer to a small bowl and place in fridge while you grill the

burgers and mushrooms and prepare the fixings.

6. Assemble the burger: Place the grilled portobello on a plate, add the burger on top, and then top

with a dollop of Roasted Red Pepper Basil Aioli and all of the fixings. Serve open-face style.

PRODUCTS FEATURED:

Applegate Organic Turkey Burgers

SWEET ITALIAN SAUSAGE & MARINATED VEGGIE KEBABS

Kebabs, often made with chicken, beef or shrimp, are a summertime favorite! These non-traditional kebabs are made flavorful with sweet Italian sausage and veggies that are marinated in a simple balsamic vinaigrette.

Prep: 15 minutes (plus 30 minutes to 4 hours to marinate) Cook: 10-15 minutes • Total: 25-35 minutes

Makes 4 servings

Ingredients

• 1 12-oz. package Applegate

Sweet Italian Chicken Sausage

• 1 small zucchini, cut into ½-inch thick slices

• 1 small yellow squash, cut into ½-inch thick slices

• 1 pint cherry tomatoes

• 8 oz. cremini or white button mushrooms,

halved if large

• 1/2 small red onion,

cut into 1-inch square pieces

• 1/3 cup avocado oil

• 2 Tbsp. balsamic vinegar

• 1/2 tsp. garlic powder

• 1/2 tsp. dried Italian seasoning

or other herb blend of choice

• 1/4 tsp. salt

• Pinch of black pepper

• Fresh basil, thinly sliced (optional)

Directions

1. Prepare marinade by whisking avocado oil, balsamic vinegar, garlic powder, Italian seasoning, salt

and black pepper together in the bottom of a large baking dish (or add to a gallon-size zip-top bag).

2. Add zucchini, yellow squash, tomatoes, and mushrooms to baking dish (or bag). Toss well to coat.

Allow vegetables to marinate 30 minutes to 4 hours in the fridge.

3. When ready to cook, preheat grill to medium-high heat (375-400ºF), slice chicken sausages into

1-inch thick chunks.

4. Thread metal or wooden skewers* with vegetables and chicken sausages to form kebabs.

Place kebabs on a large rimmed baking sheet. Drizzle or brush with any remaining marinade.

5. Place kebabs on preheated grill and cook 10-12 minutes, turning occasionally, until vegetables

are tender and chicken sausage is heated through.

6. Remove from heat and serve with a large green salad or other side of choice.

*If using wooden skewers, soak in water for 30-60 minutes before using to prevent burning.

PRODUCTS FEATURED:

Applegate Sweet Italian Chicken Sausage

BBQ BACON-WRAPPED HOT DOGS WITH CREAMY SLAW

Hot dogs never had it so good! Wrapped in bacon and brushed with your favorite Whole30-compliant BBQ sauce, these are the perfect grown-up version of a childhood favorite.

Prep: 15 minutes • Cook: 10-15 minutes • Total: 25-30 minutes

Makes 6 servings

Ingredients

• 1 14-oz. package Applegate Organic

Uncured Beef Hot Dogs

• 8 slices Applegate No Sugar Uncured Bacon

• 1/2 cup no sugar added BBQ sauce

• Green leaf lettuce, leaves washed and patted dry

• Toppings of choice: mustard, chopped tomatoes,

sliced green onions, etc.

For Creamy Slaw:

• 4 cups (about 10 oz.) bagged coleslaw mix of choice

• 1/4 cup Whole30-compliant mayonnaise

• 2 Tbsp. BBQ sauce

• 2 Tbsp. apple cider vinegar

• ¼ tsp. garlic powder

• Salt and pepper to taste

Directions

1. Place coleslaw mix in a bowl. In a small bowl, whisk together mayonnaise, apple cider vinegar

and garlic powder. Pour over coleslaw mix, toss to combine and set aside in the fridge until

ready to serve.

2. Preheat grill to medium heat (350ºF).

3. Remove hot dogs from package and pat dry with a paper towel. Brush each hot dog with BBQ

sauce then wrap with a slice of bacon and grill 8-10 minutes, turning occasionally, until bacon is

cooked and hot dogs are starting to blister.*

4. Remove from heat. Brush with BBQ sauce again and serve with Creamy Slaw, lettuce leaves and

desired toppings.

*We recommend using a perforated grill pan or a preheated cast iron griddle

PRODUCTS FEATURED:

Applegate Organic Uncured Beef Hot Dogs

GRILLED PROSCIUTTO-WRAPPED MELON WITH BALSAMIC GLAZE

Grilled fruit is always a tasty yet sensible treat in the summer! Slices of prosciutto-wrapped cantaloupe are grilled to perfection and drizzled with an oh-so-tasty balsamic glaze. This recipe will make a perfect addition to all of your summer grillouts.

Prep: 10 minutes • Cook: 5-10 minutes • Total: 15-20 minutes

Makes 4 servings

Ingredients

• 8 slices cantaloupe, rind removed

• 1 4-oz. package Applegate Prosciutto

• 1 cup balsamic vinegar

• Pinch fresh cracked black pepper

• Fresh mint leaves, sliced

• Sliced almonds or toasted pine nuts, optional

Directions

1. Prepare balsamic glaze by adding balsamic vinegar

to a small saucepan. Bring to a boil, then reduce heat

and simmer uncovered until volume of vinegar is

reduced to half and it has a thick, syrupy consistency

(about 10-15 minutes). Remove from heat and set

aside to cool.

2. Preheat grill to medium-high heat (350-375ºF).

3. Wash the outside of cantaloupe and pat dry with a paper

towel before removing seeds and cutting into wedges.

4. Wrap each of the 8 melon wedges with a slice of prosciutto.

5. Place prosciutto-wrapped melon wedges on a preheated grill.

6. Grill for 2-3 minutes or until grill marks start to form. Carefully flip melon wedges and repeat on the second side. (Note: Melon does not need to be cooked through,

only warm with grill marks).

7. Remove to a clean plate. Drizzle with balsamic glaze and sprinkle with fresh mint

and nuts (if using) just before serving.

PRODUCTS FEATURED:

Applegate Naturals Prosciutto

Below is a list of where we can continue to connect and eat good food together:

Our Blog: Where we share our best recipes as well as our top

meal plan & meal prep tips.

Our Instagram: A highlight of all of our recipes as well as a

behind the scenes and weekly “Dietitians in the Kitchen”

episode on our IG stories.

Our Facebook Community and Group: A place to connect with

us and our community. Join our Facebook group where we share

daily happenings and connect with YOU!

Our Pins: Here is where we pin mouthwatering recipes from

around the web.

LET’S STAY IN TOUCH!WE HOPE TO CONNECT WITH YOU MORE!