keto

03.10.19

Cajun Pork Tenderloin (Keto)

Posted on by Lexi , Views: 2108
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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: 1419

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: 3001
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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

Print shopping list
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: 6734
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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

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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!
10.12.18

Sheet Pan Chicken Fajitas

Posted on by Kelli Avila , Views: 8458
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This Sheet Pan Chicken Fajitas recipe is an easy and delicious weeknight dinner that you need to add on rotation right now! It comes from my girlfriend Gina’s newest cookbook, Skinnytaste One and Done and I am so excited to share it with you today! It’s a no mess, no fuss, easy dinner that everyone will love, plus you can serve it with all of your favorite fixins’!

Healthy Sheet Pan Chicken Fajitas

Sheet Pan Chicken Fajitas

Most of you probably know Gina, but if you don’t, let me tell you — she is seriously one of the most talented, sweet, humble, caring, and genuine people out there. She is also a killer cook, and makes the most GORGEOUS cookbooks. This is her THIRD cookbook, and I am beaming writing this because I am truly so proud of her. It’s just one of those books that needs to be in your collection. It’s stunning, packed with incredible recipes, and absolutely has something for everyone!

Skinnytaste One and Done is organized to help you make amazing dishes without all of the mess. It  includes everyday cooking equipment such as an Instant Pot®, a sheet pan, a Dutch oven, a skillet, a slow cooker, and an air fryer. This book is so well done (not surprising!), and I have so many other recipes bookmarked, like the Open Faced French Onion Burgers, Turkey Cheeseburger Soup, Weeknight Chicken Souvlaki, and so many more.

Easy Sheet Pan Chicken Fajitas

This book has 140 healthy, family-friendly recipes, 120 full-color photos, nutritional information for every recipe, and Gina’s cooking tips! PLUS, even if you don’t own all of the appliances, Gina gives alternative cooking directions using everyday cooking equipment where possible, so you won’t miss out!! She’s just the best.

Skinnytaste One and Done

These healthy sheet pan chicken fajitas are marinated to perfection, and come together in under 30 minutes. You will be the star of dinner!!!

Sheet Pan Fajitas

Want other sheet pan recipes? Try these LCK favorites:

And make sure to grab this amazing cookbook, Skinnytaste One and Done!! Those of you that know Gina, know that she puts her heart into her work and you can absolutely trust that these recipes will be family favorites! Plus, with the holidays approaching, it will make for the PERFECT gift (for yourself and others)!!

Sheet Pan Chicken Fajitas

Print shopping list
Prep Time 00:10 Cook Time 00:20 Total Time 0:30 Serves 4

Ingredients

For Chicken and Veggies

  • 1⁄4 cup pineapple juice
  • Grated zest and juice of 1 lime
  • 1 tablespoon olive oil
  • 1⁄4 cup chopped onion
  • 2 garlic cloves, minced
  • 1 teaspoon chili powder
  • 1 teaspoon ground cumin
  • 1 teaspoon dried oregano
  • 1/2 teaspoon smoked paprika
  • 1 teaspoon kosher salt
  • 1 pound boneless, skinless chicken breasts, cut lengthwise into 11⁄2-inch-thick strips
  • Cooking spray (we used avocado oil)
  • 1 green bell pepper, cut into 1⁄4-inch slices
  • 1 red bell pepper, cut into 1⁄4-inch-wide slices
  • 1 large onion, cut into 1⁄4-inch-wide slices
  • Freshly ground black pepper

For Guacamole

  • 4 ounces avocado (about 1 small avocado)
  • Juice of 1⁄2 lime
  • 1⁄4 teaspoon fine sea salt
  • 2 teaspoons chopped fresh cilantro

FOR ASSEMBLY

  • 8 tortillas (We love Siete brand or local corn tortillas)
  • 1⁄2 cup (2 ounces) shredded cheese (we used cheddar)

Directions

  1. For the chicken and vegetables: In a liquid measuring cup, whisk together the pineapple juice, lime zest, lime juice, olive oil, onion, garlic, chili powder, cumin, oregano, smoked paprika, and 1⁄2 teaspoon of the salt.
  2. Place the chicken in a large bowl and add the marinade, making sure to evenly coat all the pieces. Refrigerate for at least 1 hour or as long as overnight.
  3. Adjust an oven rack in the center and another 4 to 6 inches from the broiler and preheat the oven to 400°F. Spray a large rimmed sheet pan with oil and set aside.
  4. Remove the chicken from the marinade, shaking off any excess, and place it on the prepared pan. Add the bell peppers and onion to the bowl with excess marinade, and toss well. Spread the vegetables evenly on the pan around the chicken and sprinkle with the remaining 1⁄2 teaspoon salt and pepper to taste.
  5. Bake on the center rack until the chicken is almost cooked through, about 15 minutes.
  6. Meanwhile, for the guacamole: Mash the avocado in a small bowl with a fork. Add the lime juice, salt, and cilantro, and stir to combine. Set aside.
  7. Switch the oven to high broil. Give the vegetables and chicken a good toss, move to the top rack, and broil until the vegetables are slightly charred and the chicken is cooked through, 4 to 5 minutes. Remove the pan from the oven and transfer the chicken to a cutting board. Place the tortillas directly on the top oven rack and broil until warm and slightly charred, about 1 minute, or char on an open flame on the stove top. Slice the chicken into smaller pieces and mix with the vegetables.
  8. To assemble, evenly distribute the chicken and vegetables among 8 tortillas. Top with the guacamole and cheese.
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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!

12.06.17

Low Carb Paleo Chicken Parmesan [VIDEO]

Posted on by Lexi , Views: 22490
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Low Carb Chicken Parmesan (keto, paleo) - Lexi's Clean Kitchen

This Low Carb, Paleo Chicken Parmesan made with almond flour is a healthier version of your favorite Italian comfort food dish! It’s breaded to perfection, flavorful, and cooked just right, while also being gluten-free, grain-free, keto, and paleo-friendly! Made in partnership with Shenandoah Valley Organic!

Low Carb Chicken Parmesan (keto, paleo) - Lexi's Clean KitchenLow Carb Chicken Parmesan [Paleo-Friendly]

Chicken parm was my go-to growing up. I ordered it EVERYWHERE. Chicken parmesan platters, subs, you name it, I ordered it! If you’ve tried the Eggplant Parm from my cookbook, you know I take these kinds of dishes VERY seriously.

I am so excited to partner with my friends at Shenandoah Valley Organic to bring you today’s post! SVO is truly one of  my favorite chicken companies because they pride itself in producing the highest quality chicken grown on family-owned farms. Their chickens are humanely raised and fed a diet free from animal byproducts, pesticides, and antibiotics. On their website you can see where all of the farms are located, so you know just where your chicken was raised, which I LOVE.

Low Carb Chicken Parmesan (keto, paleo) - Lexi's Clean Kitchen

Not only is this low carb option healthier and made with good ingredients, it also has that crispy breading that we know and love on our chicken parmesan!

Low Carb Chicken Parmesan (keto, paleo) - Lexi's Clean Kitchen

Pair it with zucchini noodles, spaghetti squash, or gluten-free pasta for the ultimate Italian comfort food!

Low Carb Chicken Parmesan (keto, paleo) - Lexi's Clean Kitchen

If you like this recipe, try these other chicken recipes:

Watch the video: 

Low Carb Chicken Parmesan

Print shopping list
Prep Time 15 minutes Cook Time 30 minutes Total Time 0:45 Serves 4

Ingredients

  • 1 pound boneless skinless chicken breast (SVO is my trusted go-to brand)
  • 1 egg
  • 1 tablespoon water

For the Breading

Everything Else

  • 1 cup marinara sauce of choice
  • 1 cup fresh mozzarella cheese
  • Fresh basil, for garnish

Directions

  1. Pat chicken dry and season generously with salt and pepper.
  2. In a bowl whisk together the egg and water.
  3. In a shallow bowl or plate, whisk together almond flour and seasoning.
  4. Dredge chicken in egg mixture, then into breading mixture.
  5. Bake: Preheat oven 350ºF. Line a baking sheet with parchment paper and place chicken cutlets on. Drizzle with olive oil and bake for 25 minutes, flipping halfway through, until golden brown and no pink remains.
    Fry: Heat avocado oil in a skillet. Once hot, add chicken cutlets. Cook for 5-8 minutes on both sides until golden brown and no pink remains.
  6. Place chicken cutlets on a baking sheet. Top with marinara sauce and cheese. Bake for 5-8 minutes at 350ºF until cheese is melted.

Recipe Notes

Serve with zucchini noodles or gluten-free pasta of choice (not low-carb)! Two brands I love are: Jovial and Tinkyada.

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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!

This post is sponsored by Shenandoah Valley Organic! All thoughts and opinions are always 100% my own! I love the integrity of their products and think you’ll love them too. Thank you for continuing to support LCK and the brands I work with!