Foodie Friday- Chili Cinnamon Pork Chops

Chili Cinnamon Pork Chops

This recipe is my favorite for when pork is on sale!  Pork chops are a great leaner cut of pork that you can make fit any macro schemes and is really easy to cook.  I adore using cinnamon with pork because the flavors complement each other really well and it helps satisfy my sweet tooth while doing Whole30.  Just be sure not to over cook the pork!  FDA has recently given medium rare pork the green light so undercooking it a bit is A-Okay. Give it a try and let me know what you think.


  • 2 large onions
  • 1/4 cup chili powder
  • 1/2 teaspoon Kosher salt
  • 1/4 cup cinnamon
  • 1/2 teaspoon ground cumin
  • 1/4 teaspoon ground cloves
  • 2 cloves garlic, smashed or minced
  • 4 thick-cut OR 8 thin-cut boneless pork chops (about 2 pounds total), trimmed
  • Coconut oil, for brushing (do not use olive oil, it will burn. Refined coconut oil does not taste like coconut)


  1. Dice one onion, cut other onion into thin rings.
  2. Mix spices (chili powder through garlic) with diced onion and blend in blender or food processor until thick paste is formed.
  3. Rub pork chop with thick paste and let rest for ~10min.
  4. Rub thick caste iron pan or grill pan with coconut oil and place over high heat until almost smoking.
  5. Place pork chops on pan and fill spaces in between pork with the raw onion rings.
  6. Cook until pork starts to blacken (~3-4) and flip.  Cook another 3-4min.  Place on place to cool before serving.

Serve with roasted cauliflower, mashed/baked sweet potatoes or rice.

Foodie Friday- No Bean Hummus

Happy Friday!  Now that the weather is getting warmer and pools are opening up, all of the pool parties and cookouts are going to start up.  What to bring can you bring to fit everyone's restricted diets?  Especially if you are going through Whole30, you need something to snack on with your other no gluten, no dairy, no legume, possibly vegetarian friends.  I found a recipe not too long ago from Physical Kitchen that checks all of those boxes!


  • 1½ pounds whole carrots (about 6 large carrots)
  • 4 tablespoons olive oil, halved and divided
  • ½ head of small cauliflower, roughly 2½ cups
  • ⅛ cup tahini
  • ¼ cup water
  • 2 tablespoons lemon juice
  • ½ teaspoons cumin


  1. Preheat the oven to 415 degrees.
  2. Line the whole carrots and cauliflower florets on a large baking sheet and coat 2 tablespoons olive oil.
  3. Cook for 45-55 minutes or until carrots and cauliflower are soft and slightly caramelized.
  4. Place all remaining ingredients, the other 2 tablespoons of olive oil, and roasted vegetables in a blender or food processor and blend until smooth and creamy.
  5. Store in the refrigerator.

Serve with various veggies, chips, or meats for dipping!  

Foodie Friday- Casein Hot Chocolate

Casein Hot Chocolate

This will be the last non-Whole30 compliant Foodie Friday until May 26.  So, I thought I would share my most delicious protein loaded dessert!  For those trying to up their protein numbers, this is a great way to sneak a whole lot of protein in at the end of the day and it tastes sinfully delicious.

For this recipe, casein protein powder works much better than whey or other types of proteins.  It has a thicker consistency and makes you feel fuller longer.  


  • 1-2 scoops Casein Protein Powder (chocolate flavor)

  • 1 T peanut butter (can change amount based on needed fat intake)

  • 1 cup milk (can use water, milk substitute or 1/2 milk 1/2 water depending upon your available macros)

  • 1/2 T cocoa powder

  • 1/2 T cinnamon 


  1. Place all ingredients in a blender.
  2. Blend until smooth.
  3. Place in microwave safe mug.
  4. Microwave 1min
  5. Stir.  Microwave additional 30s if needed.

Macros if made with 1 scoop casein and water:

Protein=30g, Carbs= 10g, Fat= 8g

Whole30 Clean Eating Challenge

Hello Homewarders and friends!  Now that Easter feasting is over and most of the candy has been eaten, it is time to start thinking about dietary changes to make sure all of your hard work in the gym can be shown off.  Homeward is hosting a Whole30 challenge for members.  For those of you who have not heard of the Whole30- it is a 30 day clean (and I mean SUPER clean) eating challenge.  There are many reasons to do the challenge and I will use Melissa Hartwig’s (the co-creator of the challenge) own words to explain some of said reasons:

Certain food groups (like sugar, grains, dairy and legumes) could be having a negative impact on your health and fitness without you even realizing it. Are your energy levels inconsistent or non-existent? Do you have aches and pains that can’t be explained by over-use or injury? Are you having a hard time losing weight no matter how hard you try? Do you have some sort of condition, like skin issues, digestive ailments, seasonal allergies, or chronic pain, that medication hasn’t helped? These symptoms are often directly related to the foods you eat—even the “healthy” stuff. So how do you know if (and how) these foods are affecting you?

Strip them from your diet completely. Eliminate the most common craving-inducing, blood sugar disrupting, gut-damaging, inflammatory food groups for a full 30 days. Let your body heal and recover from whatever effects those foods may be causing. Push the reset button with your health, habits, and relationship with food, and the downstream physical and psychological effects of the food choices you’ve been making. Learn how the foods you’ve been eating are actually affecting your day-to-day life, long term health, body composition, and feelings around food.” (

So, if you would like to see improvements in one or more of these areas:

  • Body composition

  • Skin health

  • Digestive health

  • Inflammation

  • Athletic Performance

You should join us starting Monday, April 24 for 30 Days!  

The rules are simple:

Yes: Eat real food.

Eat moderate portions of meat, seafood, and eggs; lots of vegetables; some fruit; plenty of natural fats; and herbs, spices, and seasonings. Eat foods with very few ingredients, all pronounceable ingredients, or better yet, no ingredients listed at all because they’re whole and unprocessed.

No: Avoid for 30 days.

  • Do not consume added sugar, real or artificial.

  • Do not consume alcohol, in any form, not even for cooking. (And ideally, no tobacco products of any sort, either.)

  • Do not eat grains.

  • Do not eat legumes (this includes peanut butter).

  • Do not eat dairy.

  • Do not consume carrageenan, MSG, or sulfites.

  • Do not consume baked goods, junk foods, or treats with “approved” ingredients.

  • Do not step on the scale or take any body measurements for 30 days (do measure and weigh the day before you start so you have a good before and after measurement).

If you are interested, please comment below!

Foodie Friday- Farmer's Market Edition

Farmer's Market Freshness!

Welcome back to Foodie Friday!  This week, the recipes all have featured items from the local Chapel Hill Farmer’s Market.  If you did not know, every Saturday from 9-12, there is a local farmer’s market in the parking lot of the University Mall facing Estes Dr.  So hit up a Saturday team WOD and then grab some super fresh groceries from our local farmers!

In-season produce includes Radishes, Turnips, Kale, and Strawberries.  So, I decided to incorporate these into my Friday dinner.  Also at the farmer’s market is a variety of ground meats, yogurts, eggs, and cheeses.  I grabbed some ground sirloin for burgers on the grill and greek yogurt for a dipping sauce from a local farmer who humanely raises all of his livestock (because everyone knows, happy animals taste better).  I also grabbed a dozen Duck eggs while there, because ProTip: Duck eggs have more protein and iron than their more popular cousin the chicken egg.  This means, Duck Eggs=More Gainz.

To make the week easier for scheduling, I picked up ground chicken, ground lamb, and extra ground beef to make a bunch of 4oz patties to throw on the grill for later in the week for quick grab and go meals.  Easy lunch=1 premade pattie, salad greens, leftover roasted radishes & turnips.  Warm up and mix together with your favorite vinaigrette and enjoy!


  • Radishes and Turnips

  • 1 cup radishes, cleaned and trimmed, larger ones halved

  • 1 cup turnips, cleaned and trimmed, cut to size of the radishes

  • 1 tablespoon extra virgin olive oil

  • 1 generous pinch of salt

  • pinch of black pepper

  • 1 teaspoon minced rosemary

  • 1 tablespoon honey (optional)

  • Dipping Sauce

  • 1/4 cup plain greek yogurt (fat free if you count macros!)

  • 1 teaspoon dijon mustard

  • 1 tablespoon honey mustard

  • 1 teaspoon lemon juice


  1. Radishes and Turnips

  2. Preheat oven to 425 degrees. Grease a baking sheet with cooking spray.

  3. Toss radishes and Turnips with olive oil, salt, pepper and rosemary in a medium bowl to coat.

  4. Spread the radishes on the baking sheet in an even single layer.

  5. Roast for 30-40 minutes, stirring occasionally so they cook evenly and don't burn. Remove from oven when wrinkled and soft.

  6. Drizzle with optional honey and more salt directly out of oven, serve warm.

  7. Dipping Sauce

  8. Combine all ingredients in a small bowl and stir together until mixed.