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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Cheap Week Meal Plan: $2.10 per meal

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This was a meal prep menu built strictly for one purpose. Get it done cheap. Healthy eating is for EVERYONE. Not just for those who have the perfect meal plan or the means to buy the freshest, specialty ingredients. Keep reading. You can also download the full meal prep menu, recipes and grocery list at the end of the article! BOOM!

SIGN UP HERE for the next Clean Kitchen 12 Week Challenge!

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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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Butternut Kale Bake

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Prep time: 10 minutes

cook time: 10 minutes

servings: 4-5

Ingredients:

Fresh

  • 2 bags of cubed butternut squash
  • 5 C kale, chopped (or half bag pre-chopped)
  • ½ C fresh Parmesan, grated

Pantry

  • 1 tbs extra virgin olive oil
  • 3 cloves garlic, chopped (or garlic powder)
  • ½ tbs dried sage (optional)
  • Kosher Salt
  • 1/2 C -1 C low sodium chicken broth

Directions:

Heat oil over medium heat and sauté butternut squash until edges begin to turn brown.  Add garlic, sage and salt.  Let squash cook for two- three minutes.  Add chicken broth and kale then cover and simmer for about seven minutes.

Once the kale is wilted, mix in a ¼ cup of the Parmesan cheese.  Keep in oven safe sauté pan or transfer to a baking dish.

Top with remaining 1/4 C Parmesan.  Broil on high until a crust forms on top, about 2-3 minutes.  Remove from oven and serve hot!

Cream of Mushroom Sauce

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When I was in college at Mississippi State we use to eat at a restaurant called “Anthony’s,” which served this amazing plate of food called the “Chicken Anthony.” This plate was fried chicken COVERED in a wonderful mushroom cream sauce. I love fried chicken. I love a mushroom cream sauce. But fried chicken and creamy sauces love some love handles. I do NOT like love handles. This calls for a Recipe Re-Vamp!!

The goal of a “recipe re-vamp” is to try to get the same flavors and texture as the original, but substituting out all the not-so-clean ingredients. Here is my take of “cream” of mushroom/mushroom cream sauce, and it’s a winner!! Okay but a side note: The flavor is there but it’s not super thick. But it doesn’t matter because it taste amazing over my chicken!!!!

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