Sweet and Sour Broccoli Salad

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By Meredith West

Great for a large party side! But if you are just making it for your family, just half the recipe to make a smaller batch.

Tip: If you are preparing this for a meal prep or planning on keeping in the fridge a few days, wait to add the romaine. All other ingredients will hold up and soak up the yummy juices, but the romaine will get soggy!

Servings: 10-12

Dressing

*If making a half batch use 1/4 cup red wine vinegar, 1/4+ Apricot Balsamic, 1 tsp sesame seed oil, 2 tbs soy sauce. If you want more liquid, just eyeball it! Nothing wrong with a little more dressing 😉

Crunchy topping: Mix together and add to a pan.

  • 1/2 c raw, pre-rinsed quinoa (you can find pre-rinsed or rinse yourself)
  • 1/4 c sliced almonds
  • 1/4 c chopped walnuts

Spray pan with cooking spray, over low-medium heat. Add nut mixture, drizzle with butter olive oil, pinch of salt. Watch closely and stir until nuts begin to brown lightly, about 3-4 minutes. Remove from heat and cool.

Salad mix

  • 1 head Chopped romaine
  • 1/2 bag coleslaw mix
  • 4 green onions chopped
  • 2 crowns of broccoli chopped

Directions 

  1. Toss with crunchy topping, dressing, and serve immediately.
  2. Optional topping: Tablespoon of chow mein noodles

You are waiting…

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Many people ask me about the CK Challenge and many are hesitant to commit. I get it. It’s a large chunk of change that you are investing in a program you haven’t experienced yet. So you do the cheapest route and wait, maybe just buy the CK cookbook. But in reality, you don’t need more healthy recipes, you need a change of heart and mind that only a learned lesson can give you.

I find most people are in this “waiting” period. Is there ever going to be the best time to rearrange your normal habits? Sorry, nope. There is never going to be a time you are “not busy” or “have more time” to devote to the change. Life keeps going and will stay the same no matter what, unless you intervene.

Waiting for the right time to invest in your body and health is the same as saying “I don’t care enough to change right now.” That may be a little harsh, but it’s the honest truth. You will care later in life. I understand sometimes health takes a backseat to other obstacles in our lives, but choosing to eat a plant over a donut has nothing to do with whether or not you had a bad day. And it takes nothing but a choice to choose water over sweet tea at lunch. Small choices add up, so do not think to be “healthy” you have to do everything right. I certainly have made a lot of mistakes, but I count those a lessons learned that made me better in the long run. Personally, I believe it would best to not get a point in your life where you regret not taking care of your health.

You have the chance now, no matter your age. Anyone in any situation can benefit from learning healthy lifestyle habits. There are a lot of “experts” and programs out there that promise results. You can get results doing just about anything. But the real question is, are those going to be short-term results or a long-term lifestyle? The CK Challenge has one goal: to make you self-sufficient and make sure you truly understand a realistic view of health and what you can achieve as a normal-working-everyday-type of person that can’t spend 2 hours a day in the gym or in the kitchen—not a professional athlete or model you see on social media. I believe with all my being everyone should go through the CK Challenge, not for the success of the program, but because I know how it changes people. Truly. Now is your time so don’t let this pass…again.

– Coach Jamie

Pictured above is my (Jamie) March 2011 “before” picture.  Before I started my journey. Before I knew what I know now. Before I even dreamed that one day I could coach someone else to try to be better. I am so proud of this before picture. I only wish I had more pictures to remind me how far I have come.

These are Coach Stephanie’s before and after pictures, 6 months apart, from 5 years ago. Technically, Coach Stephanie was my “first” CK Client before there was ever a Clean Kitchen!

Winter 2018 Clean Kitchen 12 Week Challenge starts on January 21! Registration closes on Jan 19.

Belinda Teston: The Slump

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By Belinda Teston

I was in a perpetual slump.  I worked out at Versus Strength & Conditioning at least 3 times a week and I had heard about Clean Kitchen program, but lacked confidence in my ability to actually do it.  I have done gym challenges where I would lose weight but then sadly, gained it back slowly. I did not realize that I was sabatoging my own progress by not really changing what counts…my habits.

My fast-food ritual of eating made me feel sane in this crazy world.  I had become comfortable with my unhealthy eating habits. These eating habits had developed by convenience and stress, which in-turn, caused my excess body fat to go up and my self-confidence dropped. I would rationalize my reasons for overeating.  Pigging-out was a way to self-medicate my tension. I felt like I needed these foods and that I deserved to eat these foods even though I knew they were doing to me.

Then Clean Kitchen 12 Week Challenge absolutely changed my life. 

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Chili Mac

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THREE SPICES is all you need to make this! I am often asked what makes CK Recipes different from other healthy recipes?

My answer…”we keep our pantry simple.” By that I mean we use a lot of the same spices in all of our recipes, but each yields different tastes. So once you buy a handful of pantry staples, you literally have the ingredients on hand to whip up anything with just a quick trip to the store to buy some fresh meat or produce. Which makes for quick store trips, less brain work and you end up looking like super mom. And as a working mom, I know we all need as many “brain breaks” as we can get.

Real food, really easy, for real mommas.

Some nights you need to please the fam and they want real deal pasta and cheese. But do not let that derail you. Here is recipe you can cook super fast and please EVERYONE. Even those who are not a fan of the spaghetti squash substitute.

I made spaghetti squash for me and elbow macaroni for my son and husband. We both used the Chili Mac meat mix . Because I was only making one version tonight I kept the meat sauce separate until serving. You could totally add more veggies to this mix and create Chili-Veggie-Mac!

Check out all the details on our upcoming Clean Kitchen 12 Week Challenge here!

Momma’s Version

ChiliMac_moms2

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Fall 2017 Progress Photos

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SIGN UP HERE for the Clean Kitchen 12 Week Challenge

The numbers and pictures are impressive. But even more impressive is the life changed behind these pictures and numbers! And the way we change people is slowly. In the Clean Kitchen challenge we slowly teach habits, strategies, and re-train their brains to think outside of gimmick diets and super complicated meal plans. We don’t count macros, we teach people to prepare and eat FOOD. We coach people into a better relationship with food and their body. It is hard to put in words what we “do,” but one fact is our clients leave the challenge prepared, confident, a little lighter, and ready to really live life!

Twenty-seven clients sent in progress pictures. In these pictures below you are seeing

427.4 pounds LOST and 412.5 inches GONE!

But those that only sent in measurements and weight added to that number in a BIG way.

Fall 2017 Challenge Totals:

865.2 pounds LOST and 679.6 inches GONE!

And that is not even everyone included! 

Find out how you can sign up for the next Clean Kitchen 12 Week Challenge starting soon!

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CK Holiday Menu

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By Meredith West

When it comes to holiday meals, we all know the true stars of the show are the sides. The turkey or meat option is really just an after thought. We have you covered with a CK Holiday Menu that, even if you don’t control your portion sizes, at least there is not too much damage done with these recipe re-vamps of holiday classics!

Download this entire menu of recipes in this article here.

Be sure to check our “CK Friendly Thanksgiving” post for even more holiday recipe ideas!

CKHOlidayMenu_Plate

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Butternut Stuffing

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This is a twist on stuffing using cubed butternut instead of bread, and loading it up with some CK Turkey sausage. This is a perfect guilt-free holiday recipe! I highly suggest getting some J. Olive Co. Maple Balsamic vinegar to turn that turkey sausage into “maple” sausage :). I have made this with both regular balsamic and with the Maple balsamic. Both are equally delicious!

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