Maple Balsamic Tea

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Drinking vinegar mixed in water has long been used to help aid in digestion. For me personally, I know if I eat a big meal that doesn’t agree with me I can drink a little vinegar tonic and it helps my system.

I started thinking about this idea because I like to drink an Apple Cider Vinegar Tea occasionally. ACV is known for it’s health benefits, but did you know that other fruit based vinegars are just as beneficial? Mixing J. Olive Co White balsamics and water are very popular with clients, but why not the darks too?!

Let’s holiday this up and get cozy! It taste and smells like Apple Cider! You could even substitute the maple out for other J. Olive Co. Balsamics!

Servings: 2

  • 1 cup hot water
  • 1 tbs maple balsamic
  • 1 tbs unfiltered apple cider vinegar
  • 1 /2 tbs honey
  • dash of cinnamon

Sloppy Joes

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Lower fat and lower sugar version of a kid classic! Most sloppy joe sauces are made with ketchup and brown sugar. We basically revamped this to be a tangier version with a little sweetness using stevia. To add to the sweetness, we piled our mix high on some roasted sweet potato slices!

Update: I have changed some ingredients around. I now use 1 can of crushed tomatoes instead of using tomato sauce, tomato paste, and no arrowroot flour. The crushed tomatoes make it thick enough without the need for arrowroot flour!

Ingredients

  • 1.25 lb ground turkey
  • 1/4 cup chopped onion
  • 1 can tomato sauce
  • 1-2 tbs tomato paste (optional just to help thicken more)
  • 1/2 cup salsa
  • 1 tbs white distilled vinegar
  • 1 tbs mustard yellow
  • 1 tsp paprika
  • 1/2 tsp smoked paprika
  • 1 tsp kosher salt
  • 1/4 tsp black pepper
  • 1/2 tsp onion powder
  • 1/2 tsp garlic powder
  • Drops stevia to taste
  • 3 tsp arrowroot flour or corn starch

 

Directions

  1. Heat stove top pan with 1 tbs olive oil, brown meat and cook chopped onions.
  2. Drain meat juices, then add everything to the pan. Stir together and simmer until thickens to your likeness. If you want it to tighten up even more, add another teaspoon of arrowroot flour.

For sweet potato slices:

Preheat oven to 425 degrees. Slice sweet potatoes and season on pan with salt, garlic and onion, or any pieces you  would like. Roast in oven for 15-20 minutes.

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Trust the Process

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“I couldn’t believe this way of eating was in any way going to help me reach my goals. This was unlike any ‘diet’ I had ever tried before and literally just didn’t make sense.”

by Traci Massey

I think I have tried every diet under the sun. It seems like I have been on a diet of some sort my entire life (whether I needed to be or not). You’ve heard the saying, “I only exercise because I love food.” That’s pretty much me…my life…except I never really exercised. I would eat and then diet and then eat and gain weight again and diet again.

In February 2010 I was diagnosed with Hodgkins Lymphoma cancer. I’m now 6 years out and cancer free, but something changed after my treatments. I didn’t care about dieting any more. I continued to eat what I wanted and did very little exercise. You would think I would have become a health nut and worked hard to be healthy after enduring 6 months of harsh cancer treatments, but I did the opposite. I just kind of gave up and did what I wanted to do and ate whatever I wanted to eat.

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Summer 2016 Progress Pictures!

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We had an amazing group of people in the Summer 2016 Clean Kitchen 12 Week Challenge. The progress picture vote was SO HARD with so many amazing pictures of progress. Featured below are our winners and a gallery full of of the amazing body transformations that happened in just 12 Weeks!

And the winners are…

First Place: Won $1000 cash!!Summer2016Winner

Second Place won a $600 Yeti Package from Parish Tractor!

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Third Place won $500 to spend in Ashley Furniture Homestore!

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This program is about teaching you the critical steps to get your results and keep making progress. It’s not a meal plan, it’s not a “diet” program, and it’s definitely not something that is meant to last only 12 weeks. Our clients realize we are preparing them for week 13 and beyond.

We understand how daunting “getting in shape” can seem. But you have to start. Start with one simple step, change one simple habit and watch each step build upon the next. This is how we work in the 12 Week Challenge. We teach you how to build a healthy life that can be simple, not complicated. Just take a look at these results. They speak for themselves. These are real people, who had real obsticles, and made small daily changes that added up to big results. Find out more about the next Clean Kitchen 12 Week Challenge here!

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The Journey Continues

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By Matt Lee

Journey is the word I like to use when it comes to attaining your fitness goals. It helps me not to get discouraged if I’m not where I want to be. It keeps me centered in the reality that my goals, while they are completely attainable, will require some patience, focus, and remembering that there is no quick fix that produces long term, maintainable fitness goals.

A little back story first.  For those of you that don’t know I am a coach at Versus. I also grew up the chubby kid in my friend group. My friends were my friends and we were tight, but I did get picked on from time to time for being the chubby guy in the group. It also didn’t help that I sweat all the time. And honestly over time, not that I blame them, it put little insecurities into my head about my appearance. I always the kid who always wore a shirt at the beach or at the pool, dreaded the ole “shirts versus skins”, it also made me a little shy.  Yep I was that guy.

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Protein Cake Bread

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This is not super sweet, but I think  will satisfy a sweet craving without the lousy, guilty feeling afterwards! Coach Kellar found this recipe online and since then, she has made some amazing creations using this recipe as the foundation. The only change we have made from the original recipe is we substitute out greek yogurt for low fat cottage cheese. I think it adds a “cheesecake” like taste to the bread.

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Servings: 8

Ingredients:

  • 1/2 cup coconut flour
  • 1 scoop Quest Vanilla Milkshake Protein powder
  • 1 1/4 cup of Egg Beaters (used here) or Whites
  • 2 whole eggs
  • 1/2 cup low fat cottage cheese or plain greek yogurt
  • 1 tsp baking powder

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Protein Jalapeño Cornbread

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This is a Recipe Re-Vamp of another recipe revamp! This is a twist on Coach Kellar’s original Cake Bread recipe. One of our Clean Kitchen Clients, Meredith West,  came up with this variation. This is a take on a sweet cornbread, using vanilla protein powder to sweeten it. It is phenomenal. It’s a perfect dipper for soup or chili. Eat it for breakfast with a medium egg cracked over it, so good! With all the variations created, I think we will start a “Cake Bread” page, ha!

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Servings: 8 slices

Dry Ingredients:

  • 1/4 cup coconut flour
  • 1/4 cup self rising cornmeal (you can also make your own with 1 cup cornmeal, 1 tsp baking powder, 1/2 tsp kosher salt)
  • 1 scoop Quest Vanilla Milkshake Protein powder
  • 1/2 tsp salt
  • few shakes of black pepper

Wet Ingredients:

  • 1/2 cup corn (fresh or can)
  • 2 whole eggs
  • 1 1/4 cup liquid egg whites or egg beaters
  • 1/4-1/2 cup pickled sliced jalapeno
  • 1/4 cup pickled jalapeno juice

1-2 tsp ghee (I used Tinstar Foods Brown Butter Ghee) or butter

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Avocado Ranch Dip

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Who doesn’t love ranch dip? This dip can be made without avocados, but we highly suggest using them!

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Ingredients:

Fresh

  • 1 large ripe avocado
  • 1 tbs lemon juice – about 1/2 of fresh lemon, or 1 tbs distilled white vinegar
  • 1/4 cup non-fat plain greek yogurt
  • 1/4 cup low-fat or fat-free cottage cheese (if not using avocado I would double the cottage cheese.

Pantry

  • 1 tbs dried chives (or you can use fresh!)
  • 2 tbs of Flavorgod Ranch Seasoning (you could also use Hidden Valley Ranch Mix but do not add too much more salt).
  • 1/2+ tsp kosher salt

Do you want to make your own ranch seasoning?

All you need is:

  • 1 tsp dried dill
  • 1/2 tbs dried chives
  • 1/2 tsp onion powder
  • 1/2 tsp garlic powder
  • 1/2-1 tsp kosher salt

Directions

Combine everything in a food processor or blender and let’er rip! Keeps fresh in refrigerator for about 2 days. Any longer and the avocados start to turn brown. If you are not using avocados, it will keep for 3-4 days!

Try mixing this in the Avocado Ranch Chicken Salad!

Do you want to make this into a drizzle dressing?

No problem! Just add a little unsweetened almond milk to help thin it out as you blend.

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Kellar’s Chicken Salad

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Super simple and delicious! For an on-the-go lunch, try this on top of a salad and more veggies or make it into a whole wheat wrap. This is a perfect snack on top of sliced apples or cucumbers.  It also fills all the Clean Kitchen Meal Habits, protein serving, plant serving, and fat serving! Learn more about these simple, yet effective habits in the Clean Kitchen 12 week Challenge!

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Protein Banana Bread

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Here is a recipe from our Fit Kids Kitchen (@fitkidskitchen on Instargram) dedicated to creating yummy meals and treats the kiddos will even enjoy. For the adults, this can be a great post workout carb treat to enjoy!

Prep time: 10 minutes

cook time: 35+ minutes

servings: 8 slices

Ingredients:

Fresh

  • 4 overly ripend bananas mashed
  • 1 egg
  • 1/2 cup chopped walnuts

Pantry

  • 1 cup rolled oats
  • 1/2 cup whole wheat flour
  • 1.5 scoops Quest Vanilla Milkshake protein powder
  • 1 tsp baking powder
  • 1 tsp vanilla extract
  • 1/4 cup honey
  • Couple of dashes of cinnamon
  • Couple of dashes of pumpkin spice

Directions:

Preheat oven to 350 degrees.

Mash bananas in food processor. Add egg, vanilla, honey and mix well. Stir in dry ingredients and seasonings. Lastly, fold walnuts in. Bake in prepared bread pan for 30-35 minutes until tooth pick comes out clean.

Quick Tip to keep bread from drying out! When it comes out of the oven, cover the bread in pan with tin foil. Let cool while covered.