Category Archives: Klean Dinners

Grass-fed Shish Kabobs & gluten free, heirloom-tomato Flatbread


pizza 1   This meal had my mouth watering within 3 seconds!!!! It is a fun dish for parties, and especially if you have kids. You can have them help you prep. My sweet friend went to a gluten free bakery recently, down south. She brought me back this incredible focaccia flatbread, and this recipe was inspired. I am so excited about sharing this dish with you.


Here’s what you’ll need for the shish kabobs: (Makes 12)

2 lbs of grass-fed boneless loin steak
2 carrots
1 yellow onion
1 red pepper
12 grape tomatoes
1 cup coconut amino acids
1 cup organic red wine
1/2 tspn garlic salt
Shish Kabob Sticks

1. Chop the steak, and veggies, into small chunks. Layer them onto the sticks as seen below.
2. Lay the sticks in a glass baking dish.
3. Mix the coconut aminos and wine together, in a measuring cup.
4. Pour the  marinade over the shish ka-bobs.
5. Bake at 375 for 25 minutes.

pizza4  pizza6

 Here’s What You’ll need for the Flatbread:


1. 1 cup of Daiya dairy free mozzarella cheese
2. 1 heirloom tomato
3. 2 tbsp. of Cibo Natural basil pesto (or you can make your own 🙂
4. 1/4 tspn garlic salt
5. Joey’s Gluten Free Bakery Whole Grain Foccacia with Fresh Rosemary – Vegan 12oz. Click here to order online….–Products.html
6. 1 tspn truffle oil
1. Smooth the truffle oil over top of the bread.
2. Layer the basil pesto, thinly sliced tomatoes, and cheese over top.
3. Sprinkle with garlic salt and pepper
4. Bake at 375 for 20 minutes.



Butternut Squash, Zucchini, Carrot soup made w/ my Vitamix


soupWho doesn’t LOVE a hot bowl of soup on a cold, gloomy day?? Well one of the reasons I really wanted a Vitamix, was because you can make incredible soups with it, in 5 minutes!! I am so excited about this incredible feature. I whipped together some veggies and made this incredible soup!!!

Gluten free, dairy free, simple, easy dinner!

soup3Here is what you will need: 1 butternut squash, 2 zucchini, 1/2 yellow onion, 2 carrots, 3 cups of chicken broth, 1 cup of veggie broth, salt, a dash of cayenne pepper and a dash of cinnamon.

Directions: Bake all of the above veggies, on a cookie sheet, for 45 minutes on 400 degree. Remove the outer skin of the onion. Scoop out all of the seeds inside of the squash. Remove the skin. Add all veggies to the Vitamix blender. Then add the broths an seasonings. Blend on high for 5 minutes, until the steam rises from the top.

soup1  It’s THAT EASY!!!!!!



Gluten Free, Dairy-Free Kale Lasagna


lasagnaThis lasagna dish is one of my favorite dinners to make. Now, unlike my other blogs, I’m not going to write a whole paragraph about how healthy lasagna is for you…haha! I will say though, that this recipe is 100 times healthier for you than most other lasagna recipes. I find such enjoyment in life by re-creating typical unhealthy meals, substituting all the junk out for nutritious super-foods! So, that’s what this meal is….a healthy meal that is filled with vitamins, yummy flavor, and you might even want to serve it the next time your guests come over.

Here’s What You’ll Need:lasagna

1 box of Del Boles GF Rice Lasagna
1 bag of Daiya Dairy-Free Mozzerella Cheese
2 jars of Organicville Organic Marinara Pasta Sauce
2 large garlic cloves (minced)
1/2 tspn crushed red pepper flakes
1/2 tspn garlic salt
dash of salt and pepper
(OPTIONAL) 1 lb. organic, grass-fed beef (browned)
3 Large (elephant) Kale Leaves
Dairy Free Ricotta Cheese (See Below for the Ingredients to make)

Here’s What You’ll Need to make your own Dairy Free Ricotta Cheese (found this great recipe from…

  • 2 Cups So Delicious Coconut Milk Creamer (Original)
  • ½ Tsp. Lemon Juice
  • 1 Tsp. Extra Virgin Olive Oil or Grapeseed Oil
  • Pinch Of Salt
  •  2TBSP of Agar Flakes or 1 1/2 tsp of Agar Powder      
Instructions for Dairy Free Ricotta Cheese
  1. In a medium-sized saucepan, mix together all of the ingredients above.
  2. Very slowly bring mixture to a boil, stirring occasionally.
  3. Reduce heat to low and allow to simmer 5 minutes or until agar is dissolved. Stir occasionally.
  4. Remove from heat and cool 10 minutes. Then, transfer to a sealed container and place in fridge until set, a few hours.
  5. Transfer mixture to a food processor and pulse until you get the desired consistency.

Directions to make this YUMMY Lasagna- it’s just a layering game… here’s the order…

sauce, garlic, noodles, sauce, dairy-free ricotta cheese, beef, chopped kale, garlic, sauce, noodles, beef, sauce, kale, Daiya CHZ

1. If you are choosing to add ground beef to this lasagna, cook that first in a separate pan.
2. In a 13X9 glass baking dish, coat a thin layer of tomato sauce
3. Sprinkle 1/2 tspn of the minced garlic into the sauce evenly.
4. Layer your first layer of lasagna noodles. Make sure there are no open spaces. You can break some of the noodles apart to make them all fit, if needed.
5. Then, Add another layer more tomato sauce. Make sure you cover all parts of the noodles.
6. Spread a thick layer of the ricotta cheese over top of the sauce.
7. Add a layer of the ground beef.
8. Using scissors, cut up small pieces of kale over top of the beef, until there is an even layer covering the beef.
9. Add the remaining amount of minced garlic (FRESH GARLIC)
10. Pour more sauce over top, to cover all other ingredients evenly.
11. Add your next layer of noodles. Overlap open spaces if needed.
12. Add the remaining beef
13. Pour more sauce over top of the beef
14. Finish by adding the chopped kale and the entire bag of Diaya cheese over top.
15. Sprinkle the garlic salt, chopped red peppers, salt and pepper over top.
16. Cover with tin-foil <– VERY IMPORTANT
17. Bake at 350 degree for 1 hour.
18. Then, for a finishing touch, I turn the broiler on and remove the tin foil, to allow the cheese to come to a golden crisp.
19. Let it cool for 10 minutes before serving.





<>< Kaitlin



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