keto

04.24.19

How to Make Cauliflower Rice

Posted on by Kelli Avila , Views: 2301
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You can find cauliflower rice in most grocery stores these days, but if you’ve never made (or eaten) it, learning how to make cauliflower rice may seem difficult or time consuming. But trust us, it’s easy peasy! We’re offering two different methods on how to make it, giving you all the tips you need to know about storing it and letting you in on our favorite way to cook it up.

Cauliflower Rice in a Pan

Cauliflower Rice How To

Cauliflower rice is not new to this site, in fact we’ve been talking about it for years. But we realized that there wasn’t one comprehensive guide here that tells you all you need to know about cauliflower rice, whether you are new to adding it to your meals or you’ve been eating it for a while but buying it in the store. So we’re filling you in on all the cauliflower rice knowledge we’ve gained over the years!

Ready? Let’s dig in!

Why eat cauliflower rice?

If you’ve never eaten it before, you may be wondering what it is and why you should eat it. Putting it simply, cauliflower rice is rice-sized pieces of cauliflower that is cooked and served in place of regular rice.

When compared to regular white or brown rice, cauliflower rice is:

  • Grain-free
  • Low-carb
  • More nutrient dense
  • Fast to cook (5 minutes only!)

Why make cauliflower rice at home?

  1. It’s easy!
  2. It’s inexpensive.
  3. Some recipes actually do best with finally made cauliflower rice versus store-bought larger pieces, like our ‘Everything Bagel’ Topped Cauliflower Rolls, Cauliflower Hash Browns (Keto!), and Cauliflower Pizza Bites (Gluten-Free and Grain-Free)! These recipes call for VERY FINE cauliflower rice that can only be achieved at home.

How to make cauliflower rice

Does is taste good?

To be clear, cauliflower rice does not taste like white rice. It surely taste like cauliflower. So if you are strongly opposed to the taste of cauliflower, this is not the rice alternative for you. But if you like or don’t mind cauliflower, much like white rice, it takes on the flavor of whatever it is served with, such as this Paleo Asian Beef, Fried Rice, Chicken and Broccoli or Stir Fry.

Making Cauliflower Rice:

While we definitely love using the food processor to make cauliflower rice as our preferred method, if you don’t have one you can just as easily use a box grater.

How to make cauliflower rice with a food processor:

Cut the cauliflower into 2” florets (making sure they are all similar in size). Add the florets to the food processor and pulse 7-9 times until they are all broken down into “rice sized” pieces. 

How to make cauliflower rice without a food processor:

Cut the stem out of the cauliflower and cut the cauliflower into 4 pieces. Using the larger holes in the box grater (the ones you would typically use to grate cheese), grate the cauliflower.

Cauliflower rice in food processor

Freezing Cauliflower Rice

Just like you can buy frozen cauliflower rice at the store, you can make your own at home and freeze it. It’s truly cheaper and we do prefer the quality of cauliflower riced at home (though we buy our fair share at the store too, since it is so readily available). Place your riced cauliflower in a bag or container and freeze for around one month. It’s easiest if you freeze it in the portion you are most likely to use. We find that about 4 cups uncooked cauliflower rice is a generous portion for 2 people.

How long will it last in the refrigerator?

Uncooked riced cauliflower will keep about 5 days in a closed container or bag in the refrigerator. Cooked cauliflower rice will last about 3-4 days.

Prepared cauliflower rice

Best Ways to Cook Cauliflower Rice

We love using a nonstick skillet to quickly cook up cauliflower rice, with a touch of garlic powder and salt that is then topped with a few pieces of thinly sliced green onion. Scroll down for the entire recipe.

Recipes to use Cauliflower Rice

How to Make Cauliflower Rice

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Prep Time 00:05 Cook Time 00:05 Inactive Time 00:00 Total Time 00:10 Serves 2

Ingredients

  • 1 medium head cauliflower (about 16 ounces)
  • 1/2 tsp salt
  • 1/2 tsp garlic
  • 1 green onion, sliced thin

Directions

  1. Using a food processor: Cut the cauliflower into 2” florets (making sure they are all similar in size). Add the florets to the food processor and pulse 7-9 times until they are all broken down into “rice sized” pieces. Using a box grater: Cut the stem out of the cauliflower and cut the cauliflower into 4 pieces. Using the larger holes in the box grater (the ones you would typically use to grate cheese), grate the cauliflower.
  2. You can store uncooked cauliflower rice either frozen (for up to 1 month) or in the refrigerator for 5 days.
  3. When ready to cook: Heat a large pan of medium heat (we like using our nonstick skillet here). Once hot and then add cauliflower “rice” with ½ teaspoon salt and ½ teaspoon garlic powder. Cook until the cauliflower is tender about 5-6 minutes. The longer you cook it, the more water it will exude.
  4. Garnish with green onion and serve immediately, or let cool and place in the refrigerator for meal prep. Cooked cauliflower rice will last about 3-4 days.
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There may be affiliate links in this post! By clicking on them, or purchasing recommended items I may receive a small compensation, at no cost to you! However, I only recommend products I absolutely love and use in my own home! Thank you for supporting Lexi's Clean Kitchen when you shop! See my privacy policy for more information about this, the information we save, and more!
04.21.19

Paleo Asian Beef and “Rice” Meal Prep

Posted on by Lexi , Views: 77581
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Slow Cooker Asian Beef Bowls [low-carb, grain-free, dairy-free] | Lexi's Clean Kitchen

This healthy asian paleo beef recipe, made mostly in the slow cooker, is the perfect make ahead lunch or dinner! It’s paired with cauliflower “rice” and veggies and is a great low-carb, whole30 and paleo meal prep. Double the recipe and you can also make it dinner one night and lunch for the next few days!

Paleo beefPaleo Asian Beef Rice Bowl

This Whole30, Keto and Paleo Asian Beef and Rice bowl is a great addition to your meal prep rotation! The savory shredded beef is cooked in a slow cooker and then served with veggies, paleo cauliflower rice and a really delicious asian style sauce. We use onions, red pepper and broccoli but you can really swap out with any veggies you have on hand that you think will go well in this dish like carrots, bok choy, or cauliflower.

Paleo beef rice recipe

What You Need to Make this Slow Cooker Paleo Beef Recipe:

  • Boneless chuck roast (feel free to double this amount if you want extra meat for future meals)
  • Coconut aminos (this is a soy-free and gluten-free alternative to soy sauce)
  • Coconut sugar
  • Rice wine vinegar
  • Garlic
  • Toasted sesame oil
  • Ginger 
  • Cauliflower (to make the grain-free “rice”)
  • Red bell pepper
  • Onion
  • Broccoli florets
  • Scallions
  • Sesame seeds

Can You Use Premade or Frozen Cauliflower Rice?

Yes! We take advantage of frozen cauliflower all the time, and love that it’s readily available now. There isn’t much difference between fresh or frozen except that the frozen can hold a little bit more water in it. So if you don’t want to do the extra step of making your own cauliflower rice, feel free to use premade!

Slow Cooker Asian Beef Bowls | Lexi's Clean KitchenWatch the video:

If you like this asian inspired recipe, check out these others:

Crock-Pot Asian Beef & Paleo 'Rice' Bowls

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Prep Time 00:10 Cook Time 04:00 Total Time 4:10 Serves 4

Ingredients

  • 2 lb grass-fed boneless chuck steak

Marinade

Paleo Rice Bowls

Directions

  1. Season chuck with salt and pepper and in a large skillet, greased, sear on both sides for 30 seconds.
  2. Place boneless chuck steak in slow cooker.
  3. In a bowl mix together marinade and pour over chuck. Cook on high for 4 hours.
  4. Once done, remove from crock-pot and shred, discarding the fat.
  5. Pulse cauliflower in food processor until rice-sized pieces form.
  6. In a pan heat 1 tablespoon of oil and 1 garlic clove for 30 seconds until flagrant. Add cauliflower rice and mix for 3 to 5 minutes until softened. Remove from heat and set aside.
  7. Add 1 tablespoon of oil to pan along with last garlic clove. Add in veggies and sauté for 5-8 minutes until translucent. Add coconut aminos, rice vinegar, red pepper flakes, and salt. Mix and let cook for an additional 5-8 minutes, until soft. Add in shredded beef and let cook together for 5 minutes.
  8. Assemble: In a bowl, add cauli rice and then add veggie/beef mixture. Garnish with sesame seeds and scallions.

Recipe Notes

  • You can mix up any vegetables you have on hand!
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There may be affiliate links in this post! By clicking on them, or purchasing recommended items I may receive a small compensation, at no cost to you! However, I only recommend products I absolutely love and use in my own home! Thank you for supporting Lexi's Clean Kitchen when you shop! See my privacy policy for more information about this, the information we save, and more!
03.10.19

Cajun Pork Tenderloin (Keto)

Posted on by Lexi , Views: 4639
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This Cajun Pork Tenderloin hails from our friend Diane Sanfilippo‘s newest book Keto Quick Start, which is part textbook on everything you need to know on the why and how to get started on a ketogenic diet, and part delicious cookbook! It’s the ultimate resource for everything keto but is also filled with amazing recipes like this quick and flavorful Cajun Pork Tenderloin. This easy pork tenderloin recipe pairs so well with essentially any side dish, and will be a great weeknight meal!

Easy Pork Tenderloin RecipeCajun Pork Tenderloin

Today’s recipe comes to you from my friend Diane’s newest book: Keto Quick Start: A Beginner’s Guide to a Whole-Foods Ketogenic Diet. It has over 100 keto recipes, four weekly meal plans, more than a dozen easy meal ideas (no recipe required!), and troubleshooting tips and tricks. It also features a unique and easy-to-use template that makes tracking your food quick and simple.

Why we love this book: Keto Quick Start targets everyday real-world concerns such as what to expect in the first few weeks and how to know if you’re on the right track, how to determine if you need more carbs and how to incorporate those carbs in a healthy way, how to customize keto for your personal goals (especially weight loss), and things to be aware of if you’re concerned about a particular health issue.

If you are at all curious about the keto diet and the possibly benefits it could have on your life you need to own this book. We’re lucky to live in a world where there is a wealth of information about the different ways we can nourish our bodies to make us feel our best, and Diane’s newest book is a shining example of that. Pick up your copy of Keto Quick Start here!

We are also hosting a giveaway of Keto Quick Start over in this post, so go check that out and enter!

Keto pork tenderloin

And let’s talk about this Cajun Pork Tenderloin! Like a lot of recipes in Keto Quick Start, this one isn’t overly complicated, utilities pantry staples like dried spices and is so delicious! It’s a unique take on the typical mustard and pork combo and pairs so well with most veggies for an easy weeknight dinner. It utilizes a quick sear on the stove top, and then it finishes cooking in the oven.

What to serve with this pork tenderloin:

Pork tenderloin keto

Slice into the thickest part of the loin and check that the tenderloin is pale with juices running from the cut. Look for meat that is mostly white with a slight hint of pale pink. We also love our kitchen BFF, the Thermapen! The pork is done at a temperature of 145ºF.

Keto pork tenderloin recipe

If you like this keto recipe, check out these others:

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Want more information on the keto diet, who it’s for, what it is, and more? Read this Keto 101 post here!

Cajun Pork Tenderloin

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Prep Time 00:05 Cook Time 00:20 Total Time 00:25 Serves 4

Ingredients

  • 2 tablespoons Cajun Spice Blend (see below)
  • 2 tablespoons Dijon mustard
  • 2 tablespoons ghee
  • 2 pork tenderloins (1 1/2 to 2 pounds total)
  • Coarse sea salt, for garnish

Directions

  1. Preheat the oven to 375°F.
  2. In a small mixing bowl, combine the spice blend, mustard, and ghee. Brush the mixture evenly onto the pork tenderloins.
  3. Place a large cast-iron or other oven-safe skillet on the stovetop over medium-high heat.
  4. When the pan is hot, sear the tenderloins on both sides until lightly browned, about 2 minutes per side.
  5. Transfer the pan to the oven and roast the tenderloins for 15 to 20 minutes, until the internal temperature of the pork reaches at least 145°F. Garnish with coarse sea salt before serving.

Recipe Notes

To make the cajun spice blend mix all of the ingredients in a bowl:

  • 2 teaspoons dried oregano
  • 2 teaspoons paprika
  • ½ teaspoon granulated garlic
  • ½ teaspoon granulated onion
  • ½ teaspoon sea salt
  • ½ teaspoon ground black pepper
  • ½ teaspoon dried thyme leaves
  • Pinch cayenne pepper
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There may be affiliate links in this post! By clicking on them, or purchasing recommended items I may receive a small compensation, at no cost to you! However, I only recommend products I absolutely love and use in my own home! Thank you for supporting Lexi's Clean Kitchen when you shop! See my privacy policy for more information about this, the information we save, and more!

03.10.19

Keto 101

Posted on by Kelli Avila , Views: 2272

The keto diet has gained popularity over the last few years, and popped up on many people’s radar in the last year– even making it one of the most searched for health subject on Google. Many people are interested to use it as a tool for weight loss and for its health benefits. Today we’re going to talk Keto 101 to learn what it’s all about.

There is a lot of research out there on the diet, but our friend Diane Sanfilippo’s newest book Keto Quick Start tackles everything you could possible want to know about transitioning to a keto diet, and giving you the tools you need to successfully do it, plus 100 amazing recipes.

Keto quick startKeto 101

In this post today we are going to talk Keto 101! Most of the below information was gleaned from Keto Quick Start, but is in no way comprehensive. Pick up a copy of Keto Quick Start to get all the tools you need to get started on a keto diet! And the best news is that we are giving away a copy to one of you! Comment on the post below to enter and one winner will be chosen by Friday, March 5th, 2019 at 12pm EST (US only).

What is Keto 101?

In short, a keto diet drastically reduces the consumption of carbohydrates and replaces them with an increased amount of fat, protein and non-starchy vegetables. Decreasing the amount of carbohydrates consumed and replacing them with healthy fats helps set your body up to enter a state of ketosis where your body is fueled by burning fat instead of carbohydrates.

The benefits of this diet, aside from burning fat for fuel, are mental clarity, appetite suppression, increased energy, stabilized blood sugar, better digestion and gut health, better sleep and of course, weight loss. This diet also helps with symptoms from those with epilepsy, traumatic brain injury, Alzheimer’s and Parkinson’s disease while working in tandem with support from medical professionals.

However, you don’t only have to be in actual ketosis to benefit from a keto diet. Many people who eat a keto diet most of the time, but maybe don’t actually go into ketosis can still experience benefits like increased energy, stabilized blood sugar and generally just feeling well.

Not sure if it’s right for you? Of course, always consult with a doctor or a trained professional before making any major dietary changes. Nothing is one size fits all, and not every diet will work for every person.

What is Keto

Who Does the Keto Diet Benefit?

Any person who is looking to optimize their nutrition and think Keto may provide health benefits or any person who is looking to heal different health problems ranging from blood sugar issues, digestive issues, autoimmune diseases, inflammation or those looking to lose body fat.

Keto is not for… children, pregnant or breastfeeding woman, the elderly, people with disordered eating habits, people who have trouble gaining weight, those diagnosed with hypoglycemia or adrenal fatigue. If you are in doubt whether you may benefit from a keto diet, consult your doctor, of course.

Burning Fat for Fuel instead of Relying on Carbohydrates

People eating the standard American diet, which relies mostly on carbohydrates, use mostly stored sugar, which has been broken down from the carbohydrates, for fuel. This means that while your body is busy using up as much of the sugar as it can, the excess you do not need gets stored away in your body as fat. When your body has a reduced level of carbohydrates (which have then been replaced with healthy fats) it becomes really good at using fat for fuel. This includes not only dietary fat but excess stored body fat, which means it becomes easier to lose weight, if that is your goal.

Keto diet foods

What does Eating a Keto Diet Actually Look Like?

At first glance, eating a ketogenic diet may seem daunting and highly restrictive, and for some people this is true and it’s something that isn’t doable. But for others, it’s worth giving a try. While you can’t downplay the fact that any dietary (read: lifestyle) change is not a quick fix and requires work, if you are willing to put the time in and try out the diet you can truly see if it improves your health and quality of life enough to continue on with it. Below find an example of some recipes found on this site that are compatible with a keto diet.

Keto diet plan

How to Learn More about Eating a Keto Diet

In our opinion, there is no better resource out there than Diane Sanfilippo’s newest book Keto Quick Start. As usual, this book (coming after her New York Times best selling books Practical Paleo and the 21 Day Sugar Detox series) is a comprehensive guide on all you need to know about keto and a practical road map of how you can ease into a keto lifestyle with 100 amazing whole food centric recipes that are easy-to-make and of course delicious.

Why we love this book: Keto Quick Start targets everyday real-world concerns such as what to expect in the first few weeks and how to know if you’re on the right track, how to determine if you need more carbs and how to incorporate those carbs in a healthy way, how to customize keto for your personal goals (especially weight loss), and things to be aware of if you’re concerned about a particular health issue.

If you are at all curious about the keto diet and the possibly benefits it could have on your life you need to own this book. We’re lucky to live in a world where there is a wealth of information about the different ways we can nourish our bodies to make us feel our best, and Diane’s newest book is a shining example of that. Pick up your copy of Keto Quick Start here!

And to enter the giveaway comment on the post below and one winner will be chosen by Friday, March 5th, 2019 at 12pm EST (US only).

03.04.19

Blueberry Pancake Fat Bomb

Posted on by Kelli Avila , Views: 6385
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These Blueberry Pancake Fat Bombs are so easy to make and the perfect quick snack to have either on-the-go or as a pick-me-up between meals. They are no bake, taste just like blueberry pancakes and are gluten free and keto-friendly.

How do you make a fat bomb?Blueberry Pancake Fat Bomb

If you don’t have time to wake up early and cooking yourself up a pile of fresh pancakes, make these Blueberry Pancake Fat Bombs instead the night before! We love these high-fat, low (or no) sugar snacks that can keep hunger at bay in between meals or substitute in to keep your energy high. These no-bake Blueberry Pancake Fat Bombs are not only super easy to make, but they really taste like Blueberry Pancakes!

The key to the blueberry pancake taste is using freeze dried blueberries and a hint of maple syrup. If you are on a keto diet there are a some options out there for sugar-free maple syrup substitutes like the one from the brand Lakanto which is a blend of monk fruit and erthyritol.

Are fat bombs good for you?

What are fat bombs?

Similar to energy balls, fat bombs are small treats or snacks that pack a punch of energy, but instead of being made with ingredients like dates, dried fruit and nuts fat bombs prioritize ingredients like coconut oil, cacoa butter and other high-fat, low-carb ingredients. They’re also called keto bombs or fat fudge. You don’t have to be on a keto diet however to benefit from eating fat bombs as you only need a small amount to strike down any sudden hunger pangs that will help you making good decisions about your food choices until your next meal!

Are fat bombs healthy?

Everybody is going to have their own personal level of fat that they want to include in their diet. We love that these are heart-healthy fats and fats that fuel your brain like coconut oil.  When eaten in moderation fat bombs can help you make better food choices instead of grabbing whatever you can find in a state of hunger, or as a better alternative for a refined-carb high-sugar dessert. These will fill you up when you eat only one because it is a dense amount of fat (or energy).

Keto fat bombs

If you like this keto friendly recipe, check out these others keto recipes:

Blueberry Pancake Fat Bomb

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Total Time 0:00 Yields 12

Ingredients

Directions

  1. In a food processor add all ingredients and process until smooth, scraping down the sides if necessary.
  2. Line a 7.5” by 5” container, or a similar size, with a parchment paper sling (for easy removal) and place the fat bomb mixture inside.
  3. Smooth the top and refrigerate until set 4-6 hours.
  4. Cut into 12 pieces and store in the refrigerator and enjoy within 7 days.
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There may be affiliate links in this post! By clicking on them, or purchasing recommended items I may receive a small compensation, at no cost to you! However, I only recommend products I absolutely love and use in my own home! Thank you for supporting Lexi's Clean Kitchen when you shop! See my privacy policy for more information about this, the information we save, and more!
01.21.19

PB & J Fat Bombs (Keto, GF and Vegan)

Posted on by Kelli Avila , Views: 8829
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These PB & J Fat Bombs are so easy to make and the perfect quick snack to have either on-the-go or as a pick-me-up in between meals. These no-bake high-fat bites are made using 5 ingredients and are optionally compatible with low carb and keto diets, are gluten free and vegan!

Can you have peanut butter on a keto diet

PB & J Fat Bombs

Fat Bombs are SO TRENDY these days as Keto and low carb diets surge in popularity. Fat bombs are high fat, low (or no) sugar snacks that can keep hunger at bay in between meals and help fuel your brain. These no bake PB & J Fat Bombs are not only super easy to make, but they really taste like Peanut Butter and Jelly without having any jelly in them at all! Additionally, it’s easy to make some swaps for a nut-free version and there is an option to add a touch of sweetness with maple syrup, substitute in a non-caloric sweetener, or leave it sugar free!

What are fat bombs?

Similar to energy balls, fat bombs are small treats or snacks that pack a punch of energy, but instead of being made with ingredients like dates, dried fruit and nuts, fat bombs prioritize ingredients like coconut oil, cacoa butter and other high-fat, low-carb ingredients. They’re also called keto bombs or fat fudge. You don’t have to be on a keto diet however to benefit from eating fat bombs as you only need a small amount to strike down any sudden hunger pangs that will help you making good decisions about your food choices until your next meal!

Keto fat bombs

Are fat bombs healthy?

Everybody is going to have their own personal level of fat that they want to include in their diet. We love that these are heart-healthy fats and fats that fuel your brain like coconut oil.  When eaten in moderation fat bombs can help you make better food choices instead of grabbing whatever you can find in a state of hunger, or as a better alternative for a refined-carb high-sugar dessert. These will fill you up when you eat only one because it is a dense amount of fat (or energy).

Best tasting keto fat bombs

Like most fat bomb recipes, these are best kept stored in the refrigerator and will last about 5-7 days!

If you like this energy bite recipe, check out these others:

PB & J Fat Bombs

Print shopping list
Prep Time 00:10 Inactive Time 04:00 Total Time 04:10 Yields 12

Ingredients

  • 1/2 cup coconut oil, room temperature or grass-fed butter, softened
  • 1/2 cup natural peanut butter (can sub sunflower butter or other nut butter)
  • 1/3 cup coconut flour
  • 1 tablespoon maple syrup (optional, see note for keto)
  • ½ cup (.5 ounces) freeze dried raspberries or strawberries, slightly crushed

Directions

  1. In a stand mixer, hand mixer or with a strong arm beat together the coconut oil and peanut butter just until it is smooth.
  2. Add the coconut flour, maple syrup and freeze-dried berries.
  3. Line a 7.5” by 5” container, or a similar size, with a parchment paper sling (for easy removal) and place the peanut butter mixture inside.
  4. Smooth the top and garnish with additional pieces of freeze dried berries, if desired.
  5. Refrigerate until set 4-6 hours.
  6. Remove the set mixture and slice to 12 pieces. Store in the refrigerator and enjoy within 5-7 days.

Recipe Notes

  1. For a keto-friendly version you can either leave out the sweetener all together (we tried and liked it both ways) or you can substitute in a natural non-caloric sweetener like our favorite a granulated monkfruit blend. Also make sure to use a peanut butter with no added sugar.
  2. Look for freeze dried fruit that has no other additives other than the fruit. You can crush the freeze dried fruit with your hands or with a rolling pin.
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There may be affiliate links in this post! By clicking on them, or purchasing recommended items I may receive a small compensation, at no cost to you! However, I only recommend products I absolutely love and use in my own home! Thank you for supporting Lexi's Clean Kitchen when you shop! See my privacy policy for more information about this, the information we save, and more!