Category Archives: Klean Dinners

5 Minute No-Fuss Meal


5min Sometimes, you come home RAVENOUS and just want a really good meal right at your fingertips. I strongly urge you to steer clear of the pantry when you come home in this state of mind. This is normally when you binge on junk food, and can’t think straight. Stuffing your face with chips, and empty calories will only leave you feeling bloated, tired, irritated, and wanting MORE. I have the perfect recipe for you, when you find that you are in that state of mind, and need something healthy to eat right away! I whipped this together the other day when I was STARVING and needed some protein. Another tip: NEVER eat sugary, processed foods on an empty stomach. Since your blood sugar is low, these types of food will cause a massive blood sugar spike, releasing LOADS of insulin, causing weight gain and fat storage. ALWAYS eat a protein rich meal on an empty stomach.

Here’s What You’ll Need:

1 lb of organic, ground, turkey BREAST (Make sure it is ground turkey BREAST only- regular ground turkey is loaded with fat)
1 bag of frozen butter nut squash cubes
2 handfuls of baby kale
1 cup of Daiya (Dairy free, soy free) Mozzarella shredded cheese
1 tbsp. of Earth Balance Soy Free Butter
1 tspn. white truffle oil

1. Put the turkey, squash, and butter in a pan. Cook on Medium until the turkey is cooked thoroughly.
2. Add the Kale
3. Add the Cheese, move heat to low. Stir until the cheese is melted…. VOILA

<>< Kaitlin


5min4  5min6 5min75min55min3

Home-made sauce w/ spaghetti squash


sace6     Marrying an Italian means you need to know how to make your own sauce. This recipe is easy and delicious. Who doesn’t love spaghetti and meat sauce? This sauce recipe is easily vegan, just don’t add meat. 🙂

First, let’s talk about how super nutritious homemade tomato sauce is.

Did you know that tomatoes are actually healthier when cooked than eaten raw? The absorption of carotenoids and flavonoids from tomatoes is higher when cooked. Cooking breaks down the tomato cell matrix and makes the carotenoids more available. An article in the Huffington Post states it very clearly and simply:

“Studies indicate that tomato consumption is associated with a potentially reduced risk of:

  • ovarian cancer, especially in premenopausal women.
  • digestive tract cancers (mouth, throat, esophagus, pancreas, colon and rectum)
  • cardiovascular disease.
  • asthma and chronic lung disease.”

Also, make sure you are eating organic tomatoes. Studies show that organic tomatoes contain a higher amount of Vitamin C. and bioflavonoids than conventional tomatoes.

sauce1Here’s what you will need:

1 (28 oz.) can of organic crushed tomatoes
1 (14.5 oz.) can of organic stewed tomatoes
1 sweet onion (diced)
2 minced fresh garlic cloves
1/2 tsp. white truffle oil
1 shredded organic carrot
1 tsp. crushed red peppers
3 tbsp. avocado oil
salt and pepper to flavor
1 spaghetti squash
1 lb of grass fed beef (or more if you’re feeding more than 4 people)



1. Cut the squash in half, vertically, remove the seeds with a fork, and place face down on a pan  (covered in tin-foil and drizzle a little avocado oil on the foil where the squash will be placed.) Sprinkle a little salt on the squash.
2. Bake the squash at 375 for 40-45 minutes. (until soft)
Then, brown your beef in a separate pan.
3. While the squash is cooking, prepare the sauce by adding the avocado oil, diced onion, minced fresh garlic, crushed red pepper and shredded carrot to a pan on medium heat. Cook until soft. (Add more avocado oil if the mixture gets dry. You want to keep it moist0
4. Next, add the two cans of tomato sauce.
5. Put heat on high and boil for 5 minutes. (Make sure you have a lid) 😉
6. Next, put heat on low- let it simmer for 10-15 minutes.
7. You will need to blend the ingredients until the stewed tomatoes are crushed. I use a hand blender. (Make sure it is metal, and not plastic–which will melt and release toxins into the sauce)
8. Pulse the hand mixer in the sauce 7-8 times, until the texture begins to blend smoothly.
9. Next, add truffle oil, salt and pepper.
10. Drain all liquid from the beef, and add the beef to the sauce.
11. Remove the squash and scrape the squash out of the rind, using a fork. It will fall on to the plate like spaghetti noodles.
12. Pour the sauce over top.


<>< Kaitlin

Lime Tequila Salmon & Blanched Broccoli w/ Vegan Cheese Sauce



This salmon recipe is so delicious, you may even be able to trick your kids/husband, or even yourself into believing it tastes like a flavorful piece of chicken. A while back I did a lot of reading on the health benefits of salmon. I decided I needed to try and incorporate more salmon my diet. The problem was, I HATED salmon. I literally was blown away that people actually went to restaurants and ordered that. It smelled awful and I refused to eat it. I knew I had to come up with a delicious recipe to get this fish down. 2 years later I can honestly say that if I go out to eat, especially to seasons 52, I will only order their organic salmon. I make this dish at least 4 times a month. I love it so much! I really hope you will also grow to love salmon. Here are a few reasons why you should: highly concentrated in omega 3 (This is attributed to improving brain function, heart health, and joint health. There are only 2 other foods that contain higher amounts of omega 3 than salmon- flaxseeds and walnuts), heals inflammation in the digestive tract, high in selenium (which heals/prevents inflammation and certain types of cancers), and so much more!

How to choose the best salmon:

You want to always ensure that you are choosing wild, Atlantic salmon. This is proven to have the lowest amounts of mercury. If you cannot find wild, Atlantic salmon, your 2nd best bet is ORGANIC, responsibly farm raised salmon. There are very strict guidelines followed in order to ensure the salmon are not overfed rapidly, which in turns leads to high mercury contents. This is why I DO NOT order salmon at restaurants, unless it is wild, or organic.

Anyways, I think you will like this recipe. Be careful not to over cook it. It can tend to dry out easily, and then the health benefits are not as great. I serve it with a side of blanched broccoli and a vegan/GF cheese sauce over top.


Here’s What You’ll Need: (for the salmon)

1. 2 limes
2. 2-3 Wild, Atlantic Salmon filets
3. Bill Barron’s Lime Tequila Seafood Seasoning (found at Whole Foods next to the seafood dept.)
4. 1 tspn. avocado oil

Here’s What You’ll Need: (cheese sauce)
1. 1 1/2 cup of flax milk
2. 1 cup of shredded, chedder, Daiya vegan, soy-free cheese
3. 3 tbsp. GF flour
4. 3 tbsp. Earth Balance Soy Free butter
5. A dash of salt and cayenne pepper
6. One pack of organic (fresh) broccoli… not frozen.




Directions for Salmon:

1. Drizzle 1 tspn of avocado oil all around the salmon filets (inside a baking glass)
2. Before you cut your lime, you are going to shave the lime rind over top of the filets. You should sprinkle just enough to lightly cover the surface, see the pic below.
3.Cut one lime into wedges, and one lime in to thin slices (For a garnish later on)
4. Fork holes into the salmon, and then squeeze 2 limes over each salmon filet.
5. Then, sprinkle one tbsp. of the Lime Tequila seasoning over top of the 3 salmon filets. Do a little less if you are only doing two. Do 1/2 tbsp. for only one salmon filet.
6. Broil the salmon in the oven for aprox. 10-12 minutes. At about 6 minutes, I take it out, and scrape off the skin. I put it back into the oven for the remaining time.



           Directions for the Cheesy Broccoli :

1. Wash the head of broccoli and cut into desired pieces.
2. Steam cook for 5 minutes.
3. Toss the broccoli directly into the ice bath waiting. This prevents it from cooking longer. (Keep your broccoli crunchy- higher nutrition)
4. After 30 seconds, drain the broccoli and place in a dish until ready to be served.

5. Start preparing your cheese sauce by preparing a double broiler, or a pot on LOW heat.
6. Add all of the ingredients listed above and stir often- with a fork or wisk, until all the lumps are gone.
7. Pour the boiling hot cheese sauce directly over the broccoli. Serve with the salmon. Squeeze a dash more lime juice over top of the salmon and garnish with the pretty lime slice.










<>< Kaitlin

Kabocha Squash Bake


kob2   kob1


Kabocha Squash Bake:

I love walking into the grocery store and seeing all of the pumpkins and winter squash on display. I decided to buy a bunch of different squash and create some fun, yummy recipes. While I was there I picked up a carton of this organic, yummy soup. It got my taste buds going to town! If you do not have a local whole foods or health store, I would order this on Amazon. Not only is it a yummy, healthy soup, but it is AMAZING to cook with.


Here a few reasons why I am super excited about this squash. First, Kabocha Squash tastes like butternut squash, but one cup of kabocha has forty calories compared to butternut squash’s 60; and it has less than half of the carbs of butternut squash (7 grams vs. 16 grams). I also this it tastes better. It contains tons of vitamins, minerals, fiber, and beta carotene. What’s cool is that you can also eat the skin. For this recipe, I peel the skin off.

Here is what you’ll need:

1 Kabocha Squash
2 cups of Pacific Cashew Carrot Ginger Soup
organic chicken breasts
2 cups of organic brown rice
2 cups of chopped spinach
1/2 tsp cayenne pepper

1. Cut the squash in half, remove seeds, and bake face down at 400 degrees for 25-30 minutes.
2. In a separate pan, cook the chicken breasts with a dash of salt and pepper.
3. When the squash is finished, peel the skin off with a sharp knife. Cut the squash into cubes and cover the pan. kob3
4. Next, pour 1 cup of the soup over top of the squash and place back in the oven for 5 minutes. Reduce heat to 350 degrees.

5. When the chicken is finished, cut into small chunks, add the two cups of cooked brown rice to the pan. Add the other 1 cup of the carrot ginger soup to the chicken and rice mixture. Add the tsp of cayenne pepper.
6. Add the chopped spinach to the chicken and rice mixture. Mix all the ingredients together in the pan.
7. Spread the chicken and rice mixture over top of the squash. Mix all the ingredients together in the pan, and bake for 5 minutes at 350.


This is such a yummy dish, and I promise it’s easy!! 🙂 It is such an amazing fall dish. It tastes like FALL ON A PLATE!!!! 🙂


<>< Kaitlin

(Dairy Free) Greek Chicken



I absolutely love Greek, Mediterranean food. I love Greek salads etc. I really try to avoid ALL dairy though. This chicken dish is one of those dishes that you crave, and can’t wait to cook again next week. What I love about this is that it is SUPER EASY to make. I am ALL for easy dishes that require very minimal maintenance. 🙂 Organicville makes a sun-dried tomato and garlic dressing. I use this in my cooking ALL the time. It makes for a yummy dish!!! 🙂photo

You might notice that I pretty much add garlic into every dish I make. According to an article in the Huffington Post,
“Some scientists believe the components in onions and garlic called allyl sulfides and bioflavonoids may be key to the research observations of generally lower incidence of cancer and heart disease in people who consume large amounts of garlic and onions, compared with those who eat less.” Garlic is an incredible detox and is so worth the stinky breath you might endure. 🙂 PS: I switched to Neem toothpaste (you can buy on Amazon) and I never have garlic breath! Neem oil is proven to prevent bad breath and healthy gums. Anyways… on to our yummy dish….


Here’s what you’ll need:

2 organic chicken breasts, and some organic dark meat (optional-makes it juicier 😉 (2-3 thighs)
1 1/2 cups of Sundried Tomato & Garlic by Organicville
12 chopped kalamata olives
1/4 tspn of chopped red pepper
2 FRESH garlic cloves chopped or minced
Dash of Salt and Pepper

Serve with butternut squash: you will need one squash.


Directions: 1. Butterfly your chicken breasts, or cut them right down the middle to make them thinner. 2. Pour the sundried tomato dressing over top of the chicken. 3. Add the chopped garlic and olives. 4. Sprinkle the crushed red pepper over top and a dash of salt and pepper.

greek chicken

In another pan, I place the butternut squash, face down in the oven. I remove the seeds before I cook. I also sprinkle salt and pepper over top of the squash, and spread a tiny layer of Earth Balance soy free butter over top.

Bake at 400 for 25 minutes.

Voila! Easy Peasy dinner that will melt in your mouth!!






<>< Kaitlin

Spaghetti Squash w/ Turkey Meatballs


squash1 This is the perfect fall meal! When you are in the mood for a huge bowl of pasta, remind yourself how hard you will have to work to burn off those calories. Pasta is empty calories, very high in carbohydrates, and ultimately turned into sugar in your body. Sugars convert to fat. Instead, choose spaghetti squash!! This low calorie winter squash is filled with vitamins, minerals, and fiber. It is known to increase heart health, and lower cholesterol. It tastes so much like pasta that you will FALL in love!

pics4 What you’ll need:

1 Spaghetti squash (cut in half- vertically)
1 lb of ground turkey BREAST… regular ground turkey is loaded with junk.
1/4 cup of gluten free bread crumbs
1-2 garlic cloves (minced),
2 cups of chicken broth
2-3 cups of spinach
1/2 tsp basil and1/4 tsp cayenne pepper

squash10 Preheat the over to 350. Cut the squash in half, drizzle a few drops of avocado oil into the baking sheet, scoop out the inside seeds (and toss), dash a little salt and pepper over top, and then place face down on the pan. Cook for 30 min. Prepare the meatballs and sauce while this is cooking.

squash 8 Mince one to two garlic cloves, and add them into a large bowl with your bread crumbs, ground turkey breast, 1/2 tspn of basil, 1/4 tsp of cayenne pepper, and a dash of salt and pepper.



squash9squash7Add 1/2 cup of chicken broth into a pan. I make my own chicken broth and keep it in a glass jar in my fridge. You can easily use an organic chicken broth. Cook at medium heat. Add one meatball at a time. Cook on each side for 10 minutes. Rip the spinach in your hands and  slowly add it into the pan.


Next: there are two ways that you can serve this yummy dish. The one on the left is what I like to call a spaghetti boat. This is more fun for presentation. The one of the left is more ideal for kids and practicality. 🙂


If you scoop it out into a bowl, use a fork and scrape the pieces out vertically. Next, pour the sauce over top and add the meatballs.



Enjoy this yummy meal!!!!


<>< Kaitlin



Guiltless Gluten Free Pasta


beef pasta This YUMMY PASTA is high in protein, gluten free, dairy free, filled with yummy veggies and vitamins that will leave you feeling super satisfied!

There are some days when you would just do anything to dive into a huge bowl of macaroni and cheese, beef stroganoff, or whatever your go-to pasta might be. I was having one of those days where I just really wanted pasta! I RARELY eat pasta, but when I do, I only eat gluten free, organic, brown rice pasta. You can purchase the Tinkyada pastas on for much cheaper. 🙂

After I put this together, I immediately knew it was “BLOG-WORTHY” This was the yummiest pasta I made and it was so easy to make.

What you’ll need:

1. 1.5 lbs of organic GRASS-FED beef
2. 1 1/2 cup of shredded organic carrots
3.  1 bag of frozen organic peas
4.  1 cup of Daiya Dairy Free Cheese
5.  1 bag of Tinkyada Gluten Free Penne Pasta
6. 1 tbsp. of avocado oil
7. 1 garlic clove
8. 1/2 sweet onion

Shredded Carrot1. Shred 1 1/2 cup of carrots.
2. Dice the garlic clove and 1/2 onion. Prepare the water to boil the pasta, while the veggies are cooking.
3. In a pan, simmer the above ingredients on medium heat, with the tbsp. of avocado oil. Add the frozen bag of peas.pasta4
4. Add 1.5 lbs of organic, grass fed beef to the ingredients.
5. When the beef is cooked, add the Daiya (dairy free) cheese.cheese
6. Mix all of the ingredients together, and then add 3/4 of the cooked pasta to the pan.pasta2
7. Toss all of the ingredients together until the pasta is moist.
8. Season with salt and pepper, and serve with 1/2 sliced avocado. (or another garnish of your choice. 😉


I am confident that you will LOVE this pasta too! 🙂

Stuffed Acorn Squash


Stuffed Acorn Squash with a delicious side of Roasted Cauliflower and Garbanzo Beans

acron5 When you put this dish on the dinner table, you are sure to WOW your dinner guests, family members, or that special loved one. It looks so gourmet, offers a fun presentation, and is surprisingly very easy to make.

Acorn squash is a sweet-tasting vegetable that provides the body with a boost of beta carotene and beta-cryptoxanthin. Beta Carotene is converted into Vitamin A in your body. Beta-Cryptoxanthin is responsible for reducing inflammation in the body — preventing inflammatory conditions, such as arthritis. It is also LOADED with phyto-nutrients, which have anti-cancer effects. This vegetable is high in Vitamin C, folate (very important for a healthy pregnancy), potassium and magnesium. You will thoroughly enjoy this meal, find it easy to make, and receive a wealth of nutritional benefits.

What you will need: (For 2 people)

1 bag of frozen quinoa by Village Harvest (found in the freezer section at Tunie’s, or you can also find a 365 brand in the freezer section at Whole Foods) If you prefer to make your own quinoa, you can also do that. This is much more time-friendly. 🙂 That’s what I am all about.
2 organic chicken breast
1 acorn squash
2 cups of organic arugula
Organic Ville Sundried Tomato and Garlic Vinaigrette and Marinade
1 head of organic cauliflower
1 can of organic garbanzo beans
3 tbsp. of coconut oil
3 tbsp. of avacado oil
Cayenne pepper
Chopped onion


acorn1  Preheat the oven to 400 degrees.Coat the pan in avocado oil. Then, cut the acorn squash in half, (length wise) sprinkle salt and pepper over top, and place it face down on a cookie sheet. Next, break apart the cauliflower head into small pieces and then sprinkle 1 1/2 cups of garbanzo beans mixed into the cauliflower. Drizzle a little more avocado oil over top of the cauliflower. Sprinkle cayenne pepper, chopped onion, salt and pepper over top. Cook for 30-40 minutes. The acorn squash should be soft inside, and the cauliflower should be roasted to a golden crisp.

acorn3 acorn2While the veggies are cooking, start cooking the chicken. I am all for, QUICK, EASY, HEALTHY DINNERS. My goal is to increase your list of recipes as well. I love when I find a delicious, organic dressing, sauce or marinade that makes my cooking easy and delicious.
-First, coat your pan with the coconut oil. Next, add the chicken breast. I cut mine in half.
-Then, add 3/4 cup of the sun-dried tomato marinade to the pan.
-When the chicken is fully cooked, add a bag of the frozen quinoa.
-Then, add 1/4 more of the sun-dried tomato marinade to the pan. Mix all the ingredients together, and let it cook for 5 minutes on low.
-Then, dice up the chicken into small pieces. The easiest way to do this, is to use some kitchen scissors, and cut the larger pieces up inside the pan. Be careful to  never scratch the pan you are cooking with, especially if you are using Teflon pans. The toxins will scratch off and go into your food.

IMG_0446 Next, add the arugula. Add salt and pepper to season. Mix, and then remove from heat.
When the acorn squash is finished cooking, scoop out the insides of the seeds and toss. Stuff the acorn squash with the chicken/quinoa/arugula filling.

Add the side dish of garbanzo beans and cauliflower, and you are ready to leave your guests speechless, OR…….. asking for more! 😉




Your new “go-to” salad


saladfin This salad is by far, my favorite salad to make for dinner.  With this salad, you don’t need ANYTHING else. . If you have ever been to Hog Snapper, in Tequesta, you may have seen or tried the Melove Salad on their menu. This recipe was inspired by that salad.

This is the most flavorful, satiating salad. It fills you up, and provides all the nutritional benefit you could need. Dr. Oz is a huge fan of beans and recommends them in our diet, “Beans are high in antioxidants, fiber, protein, B vitamins, iron, magnesium, potassium, copper and zinc. Eating beans regularly may decrease the risk of diabetes, heart disease, colorectal cancer, and helps with weight management. Beans are hearty, helping you feel full so you will tend to eat less.”

What you will need:

Organic spinach and arugula (or you can choose mixed greens if you prefer)
Shredded coconut-1/3 cup (you can always add more, like 1/2 cup)
Organic corn, garbanzo beans-3/4 cup of each
Organic black beans- 1/2 cup
Organic grape tomatoes-1/2 box
Frozen brown rice (365 brand) found in the freezer section at Whole Foods.
Annie’s balsamic dressing- 2 tbsp.
Avacado Oil-2 tbsp.
Coconut Oil-3 tbsp.

The first thing you should do is pour 3 cups of frozen  brown rice into a skillet. Add 3 tbsp. of coconut oil and let the rice cook on medium. I normally buy the frozen rice, when I don’t feel like taking so much time to cook rice. Whole Foods also has bags of frozen quinoa. This saves so much time to cook with these. Next, add a heaping 1/3 cup of shredded coconut. (sometimes I add more 🙂 Stir together and then let it sit while you prepare the salad.


ingred. Put your desired amount of spinach and arugula into a big mixing bowl. Next, slice your avocado. I will teach you a trick to easily cutting avocado. First, slice the avocado in half, vertically. Next, chop your knife right into the pit, and gently twist. Pull the knife out and it will perfectly remove the pit.pit  Voila!

Next, make horizontal and vertical slices into the avocado.

avaThen, you can gently squeeze the avocado together and the slices will fall out, or you can try to flip it inside out. Both ways will give you perfect, little cubes.
melove4 After you have put your avocado in, add your corn, garbanzo beans, black beans, and tomatoes. Next, drizzle your avocado oil and balsamic dressing over top. Finally, add the coconut rice mixture. Mix all the ingredients together.

melove2 A nice side dish that complements this salad well is butternut squash. Bake at 400 degrees for 30-45 minutes, face down, on a cookies sheet. Scoop out the insides, slice and serve.

I haven’t thought of a name for this salad, until I do, I will continue to call it the “Melove Salad” because it reminds me of the Melove salad from Hog Snapper. 🙂

I know you will LOVE this!



Gluten-Free Veggie Pizza w/ Dairy-Free Cheese


text There is nothing I love more than being able to make a delicious, healthy meal for my husband, in under 20 minutes. We always look forward to our Pizza & Wine nights at home.  I REFUSE to order pizza in, and even if I did, I simply could not enjoy it- guilt free. This pizza will genuinely make you question if it’s actually good for you. I promise you that it does not taste like cardboard, and it will not leave you with that yucky, bloated feeling.  It is also great for kids, because you can hide the veggies under the cheese. See below for more details.

It is my goal to make my recipes and posts as easy as I can. I know that it is unrealistic for me to tell you to make your own pizza dough. Most people simply do not have the time for it. I have experimented with many different gluten-free pizza crusts. My all time favorite brand is called Against the Grain: Gluten Free Pizza Shell. These are perfect to stock up on, and leave in the freezer for a quick meal.

against-grain-gourmet-pizza-180601 These shells are also NON-GMO. There is a little bit of dairy in the actual shell. I make up for it by choosing a dairy-free cheese to sprinkle over top of the pizza. (see below) If you cannot consume dairy, then I recommend Rudi’s Gluten Free Pizza Crusts. These are also found in the freezer section. I will warn you, they do not taste nearly as good, but they are dairy free.

veggies First step, preheat the oven. Then, cover the crust in a thick layer of all your favorite veggies. My ALL TIME FAVORITE COMBINATION is:

1 sliced tomato, 1 sliced garlic clove, a big handful of spinach and kale, sliced black olives, crushed red peppers, onion powder. (all organic of course)

sauce  I prefer to put all of my veggies under the sauce and cheese. It seems to keep the pizza in tact. I also really love this pizza sauce. It is very convenient and all natural. They come in packets. I squeeze 2 packets over the veggies.

Next, I drizzle some Avacado Oil over top of the sauce. oil

Avacado oil increases the health nutrients of all your veggies, and actually makes it much easier for your body to digest them. This is the same reason why I put an avocado on all of my salads, and drizzle avocado oil over top of my veggies. The health benefits of avocado oil are immense. It is one of the best oils to cook with as well, because it can reach high temperatures without turning rancid or carcinogenic.

cheese Then, it’s time to sprinkle the cheese over top. I have also done lots of researching and taste testing, when it comes to dairy-free cheese. I completely avoid soy products. So, it is important to me that my dairy free cheese does not contain soy. This cheese is NON-GMO and does not contain any soy. It is the perfect cheese replacement!pizza Finally, put your pie in the oven and bake at 375 for 15 minutes. When it is finished, I add a handful of arugula over top, to give the pizza that fresh, peppery flavor. 🙂

wine bottle_oh_syrah_lgNow, I cannot give you the perfect pizza recipe without also giving you my favorite organic, sulfite-free wine recommendation…Orleans Hill Organic Wine. This wine is a California Syrah. It is smooth and it will not give you a head ache, since it is sulfite free.

I hope you enjoy this pizza as much as I did! 🙂