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!

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

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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!

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Up In Farms Farm Packs

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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!!

 

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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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)
  • Âœ C fresh Parmesan, grated

Pantry

  • 1 tbs extra virgin olive oil
  • 3 cloves garlic, chopped (or garlic powder)
  • Âœ 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 ÂŒ cup of the Parmesan cheese.  Keep in oven safe sautĂ© 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!