Recipes

Created by Leslie J. Bonci, MPH, RD, CSSD, LDN⁺
(biography click here)

Bone broth is known to be full of nutrients, healthy fats and amino acids. If you’re looking for a tasty recipe to sip on it’s own or incorporate into your meal planning, keep reading!

Klean Collagen+C Bone Broth
YIELD: 6 cups

INGREDIENTS

• 1 whole chicken, in quarters
• 2 TBSP canola or olive oil
• 1 large onion, chopped
• 3 small carrots, chopped
• 2 stalks of celery chopped
• 6 green onions, chopped
• 3 bay leaves
• 5 sprigs of thyme
  
• 1.5 inch ginger root, grated
• 1.5 inch turmeric root grated
• 8 peppercorns
• 2 TBSP champagne vinegar or apple cider vinegar
• 6 cups chicken broth
• 4 cups water
• 3 scoops Klean Collagen + C, unflavored

DIRECTIONS

Brown chicken pieces in oil for about 10-15 minutes over medium heat. Remove from pan, and take the meat off the bone. If not done cooking, cook in pan until no longer pink and then save for another use. Place the bones in a large pot with the veggies, herbs, spices, broth, water and vinegar. Bring to a boil and then simmer for 2 hours, with the lid on, but slightly askew to let the steam escape.

After 2 hours, drain in a sieve or through cheesecloth. Discard the veggies and bones. Add the collagen powder to the stock. Refrigerate at least 4 hours, and remove any fat.

---

If you currently have an account on shop.kleanathlete.com, click here to browse & place your order.

+Leslie Bonci is a retained consultant for Klean Athlete®.

Created by Leslie J. Bonci, MPH, RD, CSSD, LDN⁺
(biography click here)

Sometimes when we train we have strain. So to help us recover and replete so we can get out there to practice and compete it makes sense to think about what we eat. Jello is easy to eat, but not the best choice to help your body recover and replenish. But adding in KLEAN Collagen + C as well as KLEAN Hydration supply the carbs, protein, electrolytes, vitamin C and collagen to help you strategize your intake and optimize your performance.^‡



 



Klean Gelatin
YIELD: 16 cups- a serving = 2 cups
*To get the 15 grams of collagen you would need to have 8 cups or 4 servings

INGREDIENTS

• 1 11.5 oz bottle cranberry juice cocktail


• 1 16 ounce bottle pomegranate juice


• 2 scoops of KLEAN Collagen + C


• 1 scoop of KLEAN Hydration


• 2 1 oz packets of unflavored gelatin

DIRECTIONS

1. Pour 2 cups of juice into a bowl. Sprinkle the KLEAN Hydration, KLEAN Collagen + C, and 2 packets of gelatin over the juice and let sit for 5 minutes to soften.


2. Heat the remaining juice in a pan until it comes to a boil.


3. Pour the hot juice into the bowl and stir to combine and dissolve the gelatin.


4. Pour into individual 2 ounce mini cups and refrigerate several hours until firm.

Nutrient Content per Serving: Calories: 87; Carbohydrate: 18 g; Sugar: 16 g; Fat : 0 g; Protein: 4 g; Collagen: 3.74 g; Sodium: 32 mg; Potassium: 148 mg; Vitamin C: 14 mg.

 





⁺Leslie Bonci is a retained advisor for Klean Athlete.

Created by Leslie J. Bonci, MPH, RD, CSSD, LDN⁺
(biography click here)

As the temperature rises athletes and active people need to pay extra attention to their fluids. And sometimes when it is hot and humid, appetite may not be great resulting in suboptimal fuel in the glass, bowl or plate. If you don’t feel like cooking or grilling but know you still need to get your protein and produce- why not a 2 for 2 with flavor to savor? This easy gazpacho delivers on protein, produce and taste and with a blender, you can make it in haste and incorporates Klean Hydration to help replace carbs and electrolytes as well as Klean Isolate for the protein. PLUS- 2 servings of veggies. So why not go savory instead of sweet for a post workout recovery treat?^‡





Klean Gazpacho
YIELD: Four- 1 cup servings

INGREDIENTS

• 1 28 oz can diced tomatoes, not drained


• 1 5.5 oz can vegetable juice


• 1 large garlic clove, minced


• ½ small red onion, peeled, chopped


• ⅓ of cucumber (skin on), chopped


• 1 stalk celery, chopped


• ½ yellow pepper, seeded, chopped


• 3 basil leaves, torn


• 2 Tablespoons olive oil


• 1 scoop Klean Hydration powder


• 1 scoop Klean Isolate


• salt and pepper to taste

DIRECTIONS

1. Put all ingredients into a blender and pulse until thoroughly mixed and pureed. If desired before serving, top with small cubes of avocado, cucumbers, red onion and pepper.

Nutrient Content per Serving: Calories: 166; Carbohydrate: 19.05 g; Fiber: 2.7 g; Sugar: 11.1 g; Fat : 6.9 g; Protein: 7 g; Sodium: 487 mg; Potassium: 653 mg.



⁺Leslie Bonci is a retained advisor for Klean Athlete.

Created by Leslie J. Bonci, MPH, RD, CSSD, LDN⁺
(biography click here)

Now more than ever, our physical and mental health and well-being are critically important! As athletes, we’re creatures of habit, and keeping up with normal routines of eating healthy, keeping up with training programs and also getting adequate rest and recovery will surely keep us fit and focused, ready to take on what these most uncertain days throw our way. We encourage you to incorporate nutritious recipes utilizing basic ingredients easily found in your fridge and pantry. A comforting, hearty bowl of soup can be a great option. Soup is aromatic, delicious and easy — leaving you more time to train, walk the dog or chase the kids around the yard, rather than be stuck in the kitchen.



 





Black Bean & Tomato Soup
YIELD: 1 serving

INGREDIENTS

• 1 cup canned/boxed black bean soup


• ½ canned, diced tomatoes (drained)


• 1 Tbsp Klean Isolate unflavored


• 1 tsp taco seasoning


• Slices of lime as garnish (optional)

DIRECTIONS

1. Heat soup, tomatoes and taco seasoning in a pan or a microwave-safe bowl. When hot, add the protein isolate.

Nutrient Content per Serving: Calories: 252; Carbohydrate: 39 g; Fiber: 6 g; Protein: 20 g; Fats: 1 g; Sugar: 16 g.

---

Lentil & Spinach Soup
YIELD: 1 serving

INGREDIENTS

• 1 cup canned/boxed lentil soup


• ½ cup baby spinach


• 1 Tbsp Klean Isolate unflavored


• ½ tsp harissa seasoning


• 2 cherry tomatoes as a garnish (optional)

DIRECTIONS

1. Heat soup, spinach and harissa in a pan or a microwave-safe bowl. When hot, add the protein isolate.

Nutrient Content per Serving: Calories: 185; Carbohydrate: 24.5 g; Fiber: 4.35 g; Protein: 17.45 g; Fats: 1.5 g; Sugar: 2.05 g.

---

Tomato & Broccoli Soup
YIELD: 1 serving

INGREDIENTS

• 1 cup canned/boxed tomato soup


• ½ cup broccoli florets


• 1 Tbsp Klean Isolate unflavored


• ½ tsp Italian seasoning

DIRECTIONS

1. Microwave or steam broccoli until tender. Add to soup with the Italian seasoning in a pan or a microwave-safe bowl. When hot, add the protein isolate.

Nutrient Content per Serving: Calories: 189; Carbohydrate: 27.6 g; Fiber: 5.6 g; Protein: 13.9 g; Fats: 3.3 g; Sugar: 10.1 g.

⁺Leslie Bonci is a retained advisor for Klean Athlete.

Created by Leslie J. Bonci, MPH, RD, CSSD, LDN⁺
(biography click here)


Craving that warm holiday spice? Don’t pass on this cornucopia of flavors yielding over 9 grams of Klean Isolate protein per serving.






Apple Cherry Protein Crisp
YIELD: 8 servings

INGREDIENTS

• 1 cup Pumpkin Spice Cheerios, crushed


• ½ cup oats


• ⅓ cup Klean Isolate, unflavored


• ⅓ cup + 3 Tbsp brown sugar


• ½ tsp pumpkin pie spice


• 2 Tbsp chopped walnuts


• ⅓ cup chilled butter, cut into small pieces


• 6 cored and peeled McIntosh apples, thinly sliced


• ½ cup dried cherries


• ¼ cup orange juice


• ½ tsp cinnamon

DIRECTIONS

1. Preheat oven to 375 degrees.


2. Mix together crushed cereal, oats, Klean Isolate, sugar and pumpkin pie spice. Use a pastry blender, large fork or your hands to blend in butter. Add walnuts.


3. Combine apples, cherries, orange juice and cinnamon in a bowl and stir.


4. Spoon apple mixture into a pie pan or 8-inch baking pan and top with crumb mixture.


5. Bake 35-40 minutes, until golden brown.

Nutrient Content per Serving: Calories: 272; Carbohydrate: 36.9 g; Fiber: 2.4 g; Protein: 9.1 g; Fats: 10.7 g; Sugar: 28.1 g; Potassium: 284 mg.





⁺Leslie Bonci is a retained consultant for Klean Athlete.

Created by Leslie J. Bonci, MPH, RD, CSSD, LDN⁺
(biography click here)


These Klean Prumpkins are the perfect flavor-packed, bite-sized holiday treat to keep you fueled on your quest for peak performance.






Klean Prumpkins
YIELD: 42 (3.5 dozen)

INGREDIENTS

• 1 can (15 oz) pumpkin puree (not pumpkin pie filling)


• 1 cup sugar: ½ cup white and ½ cup brown


• ½ cup canola oil


• 1 tsp vanilla


• 1 tsp grated orange peel


• 4 eggs


• ¼ cup orange juice


• 2 ⅔ cups whole wheat flour


• ⅓ cup Klean Isolate, unflavored


• 2 tsp baking soda


• 1 tsp baking powder


• ½ tsp salt


• ½ cup coarsely chopped walnuts


• ½ cup dried cranberries


• 1½ tsp pumpkin pie spice

DIRECTIONS

1. Preheat oven to 350 degrees.


2. Mix together pumpkin, sugar, oil, vanilla, orange peel, eggs and orange juice.


3. Mix in the remaining ingredients.


4. Place paper muffin cups in muffin tins. Fill ⅔ of the way with batter.


5. Bake 12-15 minutes or until a toothpick inserted in the center comes out clean.

Nutrient Content per Serving: Calories: 102; Carbohydrate: 13.1 g; Fiber: 1.5 g; Protein: 3.3 g; Fats: 4.1 g; Sugars: 6.9 g; Potassium: 71 mg.



⁺Leslie Bonci is a retained consultant for Klean Athlete.

Created by Leslie J. Bonci, MPH, RD, CSSD, LDN⁺
(biography click here)


When you are craving ice cream but want to eat something that helps your nutrition score consider these choconut pops. The taste of chocolate, coconut and almond butter with less fat, fewer calories, more protein is not only delicious and nutritious but can help you get lean.




Choconut Pops
YIELD: 4 double pops or 8 single pops

INGREDIENTS

• 1 scoop Klean Isolate - natural chocolate flavor


• 8 oz coconut milk


• 5 oz coconut yogurt


• 1 tbsp almond butter

DIRECTIONS

1. Place all ingredients in a blender and mix until smooth. Pour into popsicle molds.

Nutrient Content per single Choconut Pop: Calories: 51; Carbohydrate: 5 g; Fiber: 0.68 g; Protein: 2.9 g; Fats: 2.3 g; Sugar: 3.06 g; Sodium: 23.7 mg; Potassium: 42.5 mg.

Nutrient Content per double Choconut Pop: Calories: 102; Carbohydrate: 10 g; Fiber: 1.37 g; Protein: 5.8 g; Fats: 4.6 g; Sugar: 6.12 g; Sodium: 47.5 mg; Potassium: 85 mg.

 

⁺Leslie Bonci is a retained advisor to Klean Athlete

Created by Leslie J. Bonci, MPH, RD, CSSD, LDN⁺
(biography click here)


When fresh mint is in abundance, add to your glass for a little sass. Klean Hydration™, Fresh mint and grated ginger make for a delicious hydration station. Alcohol-free and full of taste, this cool concoction makes a great addition to your summer beverage lineup.




Klean-Jito
YIELD: 1 serving

INGREDIENTS

• 1 packet Klean Hydration™


• 8 oz water


• Grated ginger


• 6 mint leaves


• Orange wedge (garnish)

DIRECTIONS

1. Mix 1 packet of Klean Hydration™ into 8 oz water and shake until well dissolved.


2. Pour into a glass and add a few pieces of grated ginger and 6 mint leaves. Serve over ice on those especially hot days (optional).


3. Garnish with an orange wedge.

Nutrient Content per Klean-Jito: Calories: 60; Carbohydrate: 16 g; Fiber: 0 g; Protein: 0 g; Fats: 0 g; Sugar: 12 g; Sodium: 180 mg; Potassium: 70 mg.

 

⁺Our medical advisors are retained consultants for Klean Athlete.

Created by Leslie J. Bonci , MPH, RD, CSSD, LDN⁺
(biography click here)


Enjoy your red, white and blue all summer long with this delicious blend of Klean protein, coconut milk and chopped fruit. These are not only delicious post-workout, but also make a great snack attack that gives you great taste without impacting your waist.




Klean Patriotic Pops
YIELD: 4 popsicles

INGREDIENTS

• 1 scoop Klean Isolate^™ Natural Vanilla Flavor


• 8 oz coconut milk


• ¼ cup chopped strawberries and blueberries

DIRECTIONS

1. Blend together coconut milk and Klean Isolate. Pour into popsicle molds and add chopped strawberries and blueberries to each popsicle.

Nutrient Content per Popsicle: Calories: 45.75; Carbohydrate: 4.05 grams; Fiber: 0.45 grams; Protein: 5.07 grams; Fats: 1.15 grams; Sugar: 2.47 grams; Sodium: 27.75 mg; Potassium: 53 mg.



⁺Our medical advisors are retained consultants for Klean Athlete.