Sweet Potato Parfait

Standard

This is a perfect post workout meal or breakfast! You may even just need this in your life for a sweet bite. It is THAT good and decadent! You can make a big batch and keep in the fridge as part of your meal prep for up to 3 days.

Servings: 1 marvelous bowl all to yourself

Combine in a food processor:

  • 1/2 Small sweet potato (about 1/3 cup mashed)
  • 1/2 scoop vanilla protein (We use Quest Vanilla Milkshake)
  • 1-2 tbs unsweetened almond milk
  • 1/2 cup cottage cheese
  • Dashes of cinnamon

Blend until whipped and smooth, about 1-2 minutes.

Topping: Oven roasted nuts (chopped walnuts , almonds or pumpkin seeds)

  1. Any nuts of your choosing. Here we used walnuts and sliced almonds.
  2. Preheat oven 325 degrees.
  3. Spray nuts with cooking spray and liberally season with salt. Toss to coat.
  4. Bake for about 5-6 minutes until fragrant.

Topping: PB Drizzle

1 tbs powdered peanut butter (such as PB2 Brand)

1+ tbs water (add more for more drizzle consistency)

optional: 1/2 tbs J. Olive Co. Maple vinegar 

sweetpotatoparfait_2

Green Smoothie Bowl

Standard

This is the perfect quick breakfast or snack (or even dessert!). You can premix the smoothie contents and keep in the fridge up to 3-4 days! So you may want to make triple.

Servings: 1

Combine in a food processor:

  • Big handful fresh or 1/2 cup frozen spinach
  • 1/2 cup cottage cheese
  • 1/2 +/- cup unsweetened almond milk
  • 1/2 scoop vanilla protein powder
  • 4 frozen peach slices
  • 1 tsp J. Olive Co. lemon olive oil
  • 1/2 tbs J. Olive Co. coconut balsamic

Toppings:

  • 1/2 small sliced banana
  • 1 kiwi sliced
  • 1 tbs coconut flakes
  • 1 tbs hemp seeds

greenbowl2

Chicken & Waffles

Standard

Sweet and savory is one of my favorite combinations. What better way to combine the two than with a recipe re-vamp of chicken and waffles! Here I am using the CK Chicken Tender recipe and a new Sweet Potato Waffle recipe. I also whipped up a Peach Glaze to go on top. If you do not want to make the glaze you could do a small drizzle of honey for some sweetness.

Chicken tenders:

  • 2 pounds of chicken tenders
  • 1-2 eggs for egg wash
  • 1/2 cup rice flour
  • 1/4 cup almond flour
  • 1//4 cup parmesan cheese
  • 1 tsp kosher salt
  • 1/2 tsp garlic powder
  • 1/2 tsp onion powder
  • 1/4 tsp chili powder
  • Olive oil for cooking

Directions

  1. Mix all dry ingredients in shallow bowl for dredging chicken through.
  2. Whisk eggs in separate bowl.
  3. Dip tenders in egg wash, then dredge to coat through breading.
  4. Pre-heat olive oil in large pan over medium heat.
  5. Cook tenders for about 4 minutes on each side. Do not crowd the pan too much.
  6. Add more oil to the pan and cook tenders in batches.

Sweet Potato Waffles

  • 3 cups baked sweet potatoes
  • 1 whole egg
  • couple of dashes of garlic powder
  • couple of dashes of onion powder
  • 1/2 cup Kodiak Cake Waffle Mix
  • pinch of salt
  • unsweetened almond milk
  • optional add in: dash of red pepper flakes and 1/2 tsp of sesame seed oil

Directions

  1. Bake sweet potatoes, about 3 medium size potatoes. You could possibly use canned pumpkin puree but you may need more Kodiak Cake Mix.
  2. Mix all ingredients in a mixing bowl. Consistency should look more like mashed potatoes and not a lot of liquid. Use the almond milk as needed if you need more liquid.
  3. Pre heat waffle maker to medium-high heat. Once ready, spray both sides with cooking spray and add about 1/4 cup-1/2 cup of sweet potato waffles mix.
  4. Close waffle maker and cook for about 3 minutes or until most of the steam stops coming out.

Peach Glaze

Directions

  1. Add ghee and frozen peaches to medium sauce pot, over medium to high heat and cook peaches down about 7 minutes.
  2. Once peaches are cooked and soft enough to smash, add the liquid and allow to simmer.
  3. Allow the liquid to reduce down about 7 minutes. While simmering, smash some of the peaches to help thicken the glaze. The glaze will thicken more once it cools down a bit.

 

CK Turkey Breakfast Sausage

Standard

Raise your hand if you like crispy breakfast sausage? Do you like crispy potato hash?! Are you American? Of course you do!

A frequently asked question by our CK clients is:

“What else can I eat for breakfast besides eggs?”

Even though there is no “rule” saying you can’t eat dinner leftovers for breakfast, some people just want “morning” food. So here you go, the CK Breakfast platter with a ssunnyside up egg and some Balsamic Potato Hash!

Continue reading

Coconut Balsamic + Chipotle Olive Oil

Standard

With summer just beginning, the J. Olive Co. Coconut White Balsamic will bring out the natural sweetness in fruit like pineapple and strawberries (think Coconut Rum soaked fruit!), and even bell peppers and onions.  I decided to pair it up with the Chipotle Olive Oil for a subtle heat, but not too much to set your mouth on fire. In true CK fashion, these recipes use a lot of the same ingredients. Make sure you have chili powder, garlic powder, onion powder, kosher salt and lime juice. The recipes are super simple, but pack a bunch of flavor! Now lets begin with my favorite of the bunch!

CoconutChipotle_WEB

Continue reading

CK Success Story: Traci Massey

Standard

Traci Massey beat cancer. Then she beat any excuse to give up on her health. She joined Versus in October 2015, and the CK 12 Week Challenge Summer 2016. Now a year later she not only completely restored her body, but has a brand new outlook on life. Check out her story told by Traci herself!

If you have been wanting to take back your health, now is your chance. Click here for information on the next Clean Kitchen 12 Week Challenge!

IMG_6217

Traci Massey Blood work in 2014, before Versus and CK, and then again in January 2017.

2014 Total cholesterol : 245
2017 Total Cholesterol: 206
(LDL, HDL, VLDL)

2014 LDL: 158
2017 LDL: 135

2014 HDL: 72
2017 HDL: 61

2014 Vitamin D 25-Hydroxy: 32
2017 Vitamin D 25-Hydroxy: 58.1

Pour on the flavor With J. Olive Co.

Standard

Clean Kitchen is all about making healthy eating really simple to do, and this is exactly why we have partnered up with J. Olive Co. to give you even more inspiration in the kitchen for easy meal ideas. Today we show you a recipe to cook for dinner, then re-vamp it for lunch the next day.

J. Olive Co. offers so many unbelievable flavor combinations of their infused olive oils and balsamic vinegars to transform any dish into a flavor bomb! All you have to do is pour the flavor on!

Why CK loves J. Olive Co. products:

  1. Packs a big flavor punch without all the sugar found in other dressings or marinades.
  2. Olive oils offer your body a boat load of healthy fat and antioxidants. Healthy fats keep your hormones happy!
  3. Balsamic vinegars offer antioxidants and help with your digestion!! Which translates into a healthy gut and better nutrient absorption.
  4. All their oils and vinegars come in sample bottles you can keep with you for dressings on the go! A perfect CK-type-of-hack, but also great to sample all the J Olive Co. flavors. Trust me, you will want more than one combo.

bottles_LemonTuscan_8in

Continue reading

CK Meal Prep: 3 Recipes in 20 Minutes!

Standard

Crockpot Gyro SteakCK Veggie SoupChicken Parm Bake

Download a complete menu, recipes and grocery list. I also included some extra meals to think about, as well as a sample day of food using the plan. I hope this helps all you new meal-preppers out there!

PDF Download: Crockpot Gyro Steak • CK Veggie Soup • Chicken Parm Bake_GroceryListRecipes_PDF

Hand Size Portion Control

Standard

In Clean Kitchen, we do not count calories. Because when people eat, we are not looking at our plate knowing exactly how many “calories” we are eating. We eat portions of food, not counted out macronutrients. No calculators, no adding up your macros. Just simply use you hand size as your guide to portion control.

Continue reading

Clean Kitchen Black Friday Sign up 15% OFF!

Standard

For one day only we are opening up registration early to the Clean Kitchen 12 Week Challenge AND offering 15% off this coming 12 Week Challenge.

The next online nutrition coaching, Clean Kitchen 12 Week Challenge will be Jan 22 – April 22, 2017. We only hold 3 challenges per calendar year and we will sell out!

SIGN UP HERE

Use promo code “BLACK15” for a 15% discount.

Check out what the 12 weeks is all about here.

Check out our client progress picturesclient success stories and testimonials!

We can’t to see what you can do in the Challenge!!