Honey Balsamic Brussels Sprouts

Standard

Honey Balsamic Brussels Sprouts is a recipe I can not take full credit for! I found a similar recipe a while back, but of course changed up a few things to make it more inline with the CK-way and how we coach our clients to cook in the Clean Kitchen 12 Week Challenge. It is also a perfect recipe to use some of the J. Olive Co. Balsamic Vinegars! This recipe is featured as apart of our Christmas Dinner Giveaway with Corner Market!

Fresh

  • 2 pounds Brussels sprouts, trimmed and halved
  • 6-8 cloves garlic, thinly sliced
  • Grated parmesan cheese for topping

Pantry

  • 1/4 cup extra-virgin olive oil
  • Kosher salt to taste
  • ground pepper to taste
  • 3/4 cup white balsamic vinegar — or any of the J. Olive Co. White Balsamic Vinegars
  • 2 tbs honey (if using J. Olive Co. Balsamic, cut honey by half)
  • 1/2 tsp Red pepper flakes

Directions

  • Preheat the oven to 400 degrees F. 
  • Trim and halve brussels sprouts.
  • Toss the brussels sprouts with oil in a mixing bowl; season with salt and pepper.
  • Spread brussels sprouts out on baking pan in an even layer. I like to lay flat side down.
  • Roast brussels sprouts about 35 minutes, until tender and a few burnt edges.
  • Meanwhile, combine the vinegar and honey in the saucepan and whisk until
  • Combine in a sauce pan, white balsamic, red pepper flakes, and honey.
  • Simmer over medium-high heat, whisking occasionally, until slightly syrupy, about 10 minutes or less.
  • Remove from the heat and let cool. The balsamic will thicken as it cools down.
  • Transfer the Brussels sprouts to a platter; drizzle the Honey Balsamic on top and sprinkle with parmesan cheese.

Salad Bowls at The Salad Station

Standard

Salad bowls (or bowl meals) have long been a favorite around Clean Kitchen because they are fast, versatile, and fill all the CK habits! Now we have a restaurant in Hattiesburg, MS dedicated to just that, and we couldn’t be more excited.

The Salad Station is a “build your own salad” place. Pile as much as you want in the bowl in any combination. You pay by weight of your bowl contents—which can be problematic if you do not have a plan. So naturally we wanted to help you navigate their huge selection on the salad bar.

In Clean Kitchen we plan! So here are 5 CK-Approved-bowls that won’t break the bank. All bowls were under $8, with dressing and tax included! After all, it’s all about portion sizes and having a plan!

The bowls you see here are the actual bowls I made, weighed, priced AND ate!

Pro tips:

  1. Always use the serving cups for your dressings so you don’t over pour and add $$ to your bowl.
  2. It’s not a bad idea to “meal prep” for several meals while you are there! If you plan to make multiple salads, just go before the busy hours around 10-11am or after lunch.

SaladBowls_54x12Poster_web

Continue reading

Sweet and Sour Broccoli Salad

Standard

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!

Update: I recently tried this recipe substituting the romaine with chopped kale, and it held up wonderfully as leftovers. 

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 or chopped kale
  • 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

Neapolitan Herb + Garlic

Standard

By now I think most people understand my love for sauces. And this post of recipes will not disappoint the sauce-addicts of the world! The J. Olive Co. Neapolitan Herb Balsamic and Garlic Olive Oil is the perfect combo to make a rich and tangy flavor to any comfort food recipe.  In this post we have Red Beans & Rice and a “ketchup,” Oven “Fried” Green Tomatoes with Comeback sauce, Roasted “Everything” Eggplant and yellow squash, and Balsamic Potato Hash! Let’s get cooking!

Continue reading

Up In Farms Farm Packs

Standard

Up In Farms is bringing the Farmer’s Market to your door step. In an effort to bring fresh, Mississippi-grown produce from all over the state into your kitchen, Up In Farms has created the “Farm Pack.” It’s a box of seasonal fresh veggies, farmed by local Mississippians, delivered to you every week for a month. A new month means a new variety depending on the season!

I have to say, we love this idea at Clean Kitchen! Each week you get a new batch of veggies to add into your meal habits AND it’s one less decision you have to make. If you have been through the Clean Kitchen 12 Week Challenge you know we preach simplicity is the key to success. Get all the help you can get!

If you get a Farm Pack, you are going to need ideas, right?

We want to help. Each month CK is going to help out with posting meal ideas and recipes to use the ingredients of your Farm Pack. Keep checking back for updated post!

How much is the Farm Pack?

You get 4 Farm Packs for $120! That is $30 for 12-15 pounds of fresh produce each week. It’s month by month “subscription.” You must pre-order you Farm Pack each month, but don’t worry they will send you an email reminder.

How is it delivered?

There are pick up locations all around Mississippi. There are delivery options available, for extra cost. A little bonus for CK or Versus members, they will deliver directly to Versus Gym in Hattiesburg and wave the delivery fee! It’s a win/win…come get your workout in and leave with a bushel of veggies.

What do you get in a Farm Pack?

12-15 lbs of fresh produce. A weekly pack of fresh and healthy food from MS farms! Includes tomatoes from Flora, collards from Tchula, bell peppers from Choctaw, squash from Simpson County, just to name a few.

Each week of the program, you will get a new online video demo by Chef Nick Wallace and nutritionist Rebecca Turner to help you make the most of your Farm Pack.

You can also sponsor a plan for one of many families and individuals in need around the area! Super cool idea.

I know I am in. I just signed up for my first Farm Pack! You can too. Click here to get your month of plants!!

 

Veggie Soup

Standard

This is a revamp of the Fit Kids Kitchen Beefy Soup recipe. Same great flavor, just a little lower fat and lower carb. We promise you will want more than one bowl of this! To make this a nutritional powerhouse, we use locally made beef bone broth, by Lisa Phelps in Hattiesburg, Ms.

Prep time: 15 minutes

Cook Time: 15-20 minutes

Servings: 8 servings

Continue reading

Cheap Week Meal Plan: $2.10 per meal

Standard

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!

Continue reading

Avocado Ranch Dip

Standard

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

ingredients_avocadoranch8x5

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.

blender_avr8x5avocadoranchmixed8x5

 

Kellar’s Chicken Salad

Standard

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!

Ingredients_kellerschickensalad8x5

Continue reading