All Things Buffalo

By Molly Winsten of @onmollysplate

OK. It’s February. It’s cold (in most places) and the shine of the holidays has long since worn off.

So what is there to get excited about? Valentine’s Day of course! And what do you need to SPICE UP that special evening? Buffalo spiced everything!  

This post has some classic Whole30 recipes, along with some new and creative ideas to make your spicy evening all the more fun. Now let’s spice it up!  

Classic Buffalo Chicken Wings

Spicy, crispy, a tad salty, and a total crowd pleaser, this recipe could not get easier!


  • 2 pounds chicken wings, cut into drums and flats
  • ½ cup hot sauce (I like classic Frank’s Red Hot)
  • ¼ cup coconut oil or extra light tasting olive oil
  • Juice of ½ lemon
  • Extra tablespoon oil of choice
  • Salt & Pepper to taste


Preheat the oven to 425 degrees. Place a rack on a cookie sheet. Place wings on rack, drizzle with extra tablespoon of oil and sprinkle with salt and pepper. Bake for until crispy and cooked through, about 30-40 minutes depending on size. Remove from oven, and let cool slightly. Meanwhile, whisk other ingredients together. Toss sauce with wings in a large bowl. Serve with celery, carrots, and Whole30 compliant ranch!

Buffalo Chicken Dip


  • 1 pound cooked chicken breast, shredded
  • ½ cup hot sauce (I like classic Frank’s Red Hot)
  • 8oz dairy free “cream cheese” such as Kite Hill, or 4 oz coconut cream
  • ½ cup homemade mayo
  • Juice of ½ lemon
  • Extra tablespoon oil of choice
  • Salt & Pepper to taste


Melt “cheese” or coconut cream in a sauce pan over medium heat. Stir in all other ingredients. Heat until bubbling. Serve drizzled with Whole30 compliant ranch and topped with scallions. Delicious over a baked potato or to dip veggies in!

Buffalo Cauliflower


  • 1 head cauliflower, cut into florets
  • ½ cup hot sauce (I like classic Frank’s Red Hot)
  • ¼ cup coconut oil or extra light tasting olive oil
  • Juice of ½ lemon
  • Salt & Pepper to taste


Preheat the oven to 425 degrees. Cover a cookie sheet with foil. Mix all ingredients except cauliflower together. Toss florets in sauce, and place on foil lined sheet. Bake for until crispy and cooked through, about 25-30 minutes depending on size. Remove from oven, and let cool slightly. Serve with Whole30 compliant ranch!

Buffalo Chicken Chili


  • 1 yellow onion, chopped
  • 1 cup chopped celery
  • 1 cup chopped carrots
  • 2 cloves chopped garlic
  • 2 tablespoons olive oil
  • 2 pounds cooked chicken breast, shredded
  • 6 cups chicken broth
  • 1 cup hot sauce (I like classic Frank’s Red Hot)
  • 1 cup coconut cream
  • 8oz dairy free “cream cheese” such as Kite Hill, or additional 6 oz coconut cream
  • Juice of ½ lemon
  • Cilantro
  • Sliced Red Onion
  • Salt & Pepper to taste


In large soup pop, sauté onions, garlic, carrots, and celery in olive oil until translucent. Stir in shredded chicken and broth. Bring to a boil and add hot sauce. Add more or less depending on desired spice level! Reduce to a simmer and stir in coconut cream and “cream cheese.” Simmer and stir until smooth. Add in lemon juice and salt and pepper to taste. Top with cilantro and red onion!

Molly Winsten, MS, RD works in the world of allergy-friendly cooking and baking. Her goal is to make everything #foodinclusive for any and all dietary restrictions. She lives in the Boston area. Find her on Instagram at @onmollysplate.

Chicken Fajita Breakfast Casserole

By Bailey Fischer, from Slow Cooked Paleo

Whole30 Certified Coach and blogger/cookbook author extraordinaire Bailey Fischer describes this recipe as “a far cry from the drive-thru breakfast order I used to get from the Mexican fast food restaurant on my way home from a 12-hour overnight shift.”

She adds: “I may have ditched that habit, but my love of chicken fajitas turned breakfast food hasn’t changed. This recipe takes those favorite flavors and drops them into a delicious Paleo casserole that’s much healthier but still quick and easy. It’s a great recipe to use up leftover chicken or change up your usual breakfast routine. If you want to really spice up this recipe, mix a diced jalapeno or a few dashes of cayenne pepper or hot sauce into the eggs.”

This recipe is from Bailey’s new cookbook, Slow Cooked Paleo. You can grab it on Amazon here. It’s an amazing collection of 75 “real-food recipes for effortless, wholesome meals in your slow cooker.”

For more of Bailey’s recipes, tips, and support, visit You can follow her on Instagram @wholekitchensink.

Happy slow cooking!


3 grain-free tortillas (optional) *OMIT if on Whole30

10 eggs

½ cup (120 ml) almond milk or coconut milk

2 cups (250 g) shredded chicken

1 cup (150 g) diced red onion

1 cup (150 g) diced red bell pepper

1 (4-oz/112 g) can diced green chiles

2 tsp (5 g) chili powder

1 tsp cumin

1 tsp salt

½ tsp ground black pepper


Salsa, homemade or store-bought

Hot sauce

Chopped cilantro

Chopped avocado


Line the slow cooker with parchment paper or coat the insert with nonstick cooking spray. If you’re using grain-free tortillas, layer them on the bottom and up the sides about 2 inches (5 cm).

In a large bowl, beat the eggs and then mix in the dairy-free milk, chicken, onion, pepper, chiles, chili powder, cumin, salt and pepper.

Pour the egg and vegetable mixture into the slow cooker and cook on low for 2 to 3 hours, or until the eggs are set. Top with the optional garnishes.

To freeze, remove the casserole from the slow cooker using the parchment paper and allow to completely cool. You can freeze the entire casserole or cut it into serving sizes and freeze as individual servings. Store in the freezer for up to 3 months. Thaw in the refrigerator overnight, or up to 24 hours. Reheat in the microwave or the oven.


For a fun variation, mix 1 cup (240 ml) of salsa with the beaten eggs and increase the cook time by approximately 30 minutes.

Use chip clips around the rim of the slow cooker insert to hold the parchment paper in place while preparing the recipe.

Time for a Shift: Turning to The Energy Channel

By Judith

For as long as I can remember, I’ve belonged to a gym. I began regularly exercising in 1995, and since then, my identity as a “healthy, fit” person has been, in many ways, tied to having a gym membership.

So, when I started thinking about making a change, it wasn’t easy.

For a few weeks, I sat on the idea of leaving the gym before I finally pulled the trigger. As I wrote the email to cancel my membership, I reminded myself that I wasn’t giving up fitness or my healthy lifestyle.

I was just making a shift – to The Energy Channel.

For nearly five years, in addition to my gym membership, I’ve been a client of The Energy Barre, a barre studio located about 10 minutes from my house, in the north suburbs of Boston.

Little did I know that when I took a free trial class in March 2015, my life would change forever. I found strength I didn’t know I had, a space where I felt welcomed and accepted, and a community of powerful yet compassionate women.

I was intrigued when I heard about the launch of The Energy Channel, The Energy Barre’s online platform that brings barre, matte, cardio, yoga, and HITT classes to clients whenever and wherever. I didn’t act, though, mainly because of that expensive gym membership. I also told myself it would too hard to deal with equipment for at-home workouts.

But as my stress levels skyrocketed in the fall, I knew something had to give. On days I went to my downtown gym at lunch, I was finding myself spending most evenings doing work that I didn’t finish in the office. I wasn’t leaving myself any down time.

I also realized that the gym was no longer bringing me joy. My favorite group fitness instructor had left, and I was tired of forcing myself onto the treadmill to run. And I was truly tired of paying so much for something I didn’t love so much anymore.

In November, I decided to give The Energy Channel a whirl. It’s been one of the best decisions I’ve made in a long time.

I am an early riser. When I step onto my mat and turn on my laptop in the darkness before my day begins, I am always greeted by a friendly EB instructor. The workouts are fun and motivating, and I love how I can mix and match shorter cardio and toning classes based on my schedule and how I’m feeling.

I get the same great workouts I get at the studio – and I save time by skipping the drive. I also love how I can do these whenever I want. Sometimes I have a window to work out on the weekend and there’s not a studio class to match.

And it wasn’t a big deal to get the equipment! I got a purple ball, gray band, and silver balls from The Energy Barre and II bought 2-and 3-pound weights on Amazon. I don’t have a block (yet!) but I make do with the purple ball.

Of course, I will continue to attend classes at The Energy Barre whenever I can. There’s no substitute for the warmth of the community.

I see The Energy Channel as a supplement to – and not a replacement for – my time in the studio. It’s allowed me to enter 2020 calmer, more centered, and once again, feeling joy from my movement.

Want to give The Energy Channel a whirl? You don’t need to be a local because it’s entirely online! Through January 31, you can grab 20% off a three-class bundle (7-day access; three classes including one of each – signature class, cardio class, and specialty class). To get the savings:

  1. Log into your account / Create an Account if you don’t have one yet
  3. In the promotional code section type JUJUSWHOLE30