KIANA’S FIT BLOG

Hot Lava Egg White Spinach Pepper Feta Frittata

Got 10 minutes? Try this… Hot Lava Frittata. Healthy, simple, delicious Breakfast Frittata that has organic spinach, tomatoes, feta cheese. High in protein and healthy vegetables. Kiana’s Fit Cooking. Eat clean, fuel foods.

Fit Mom Chicken Spinach Wraps

This recipe is so delicious and so easy. It’s also very impressive to serve – I impressed myself the 1st time I made it because it looks so professional 🙂
Simple. Healthy. Impressive. Kids approved! 1 pan wonder – EZ clean up!

7 Wonders of the World

Which of the 7 Wonders of the World have you been to? The classic seven wonders were: Great Pyramid of

Awesome Dark Chocolate Granola Bars

I wanted to share a recipe from my new Kiana’s Fit Cooking eBook. This tastes sinful but it’s not.This recipe is really simple and makes for a healthy snack! I will enjoy it for dessert too! It takes about 10 minutes prep. and 20 min. to bake! EZ and fun! My daughters LOVE this! Enjoy!

Kiana’s 15 min. Healthy Udon Noodle Soup – Made with Tilapia & Kale!

Want to enjoy a healthy delicious soup in 15 minutes? Try my simple and healthy Udon Soup with tilapia and organic kale. This recipe is lower in sodium than the traditional soup and is higher in protein and vegetables.

Fit Mom TV High Protein Taco Casserole

This recipe is wonderful! It’s delicious, simple and makes great leftovers. It keeps well in the frig for EZ reheat

Recipe: Real Kids do Eat Kale

I love Kale Chips. They are crunchy and naturally salty. My kids fight over them 🙂 Kale: a highly nutritious vegetable with powerful antioxidant properties; considered to be anti-inflammatory. Contains sulforaphane, a chemical believed to have potent anti-cancer properties. Wow!

Recipe: EZ Protein and No Cooking Crab Salad

This is a simple, no cook, high protein salad. I love this recipe and have been making it for years.

Recipe: Fit Mom Low Sugar Apple Pie

Low Sugar Apple Pie that is so simple to make! You will love it!

Healthy Hawaiian Pineapple Stuffing

Taste of the Islands! Pineapple, coconut and colorful cranberries in this simple stuffing side dish. Aloha! www.kiana.com

Fit Food: Body Builder Base

Here is one of my favorite recipes that I have been making ever since the bodybuilding & Kiana’s Flex Appeal days! Now I make it for my kids and they LOVE it! I make this every week and keep it in the refrigerator to add to lettuce wraps, in taco shells, in pita bread, put on pizza, or stuff bell peppers. It’s great for lunches and to put in air tight containers to enjoy with baked tortilla chips for lunch on the go.

Recipe: Kiana Hawaiian Pineapple Chicken Salad

Aloha! Here is a family favorite recipe for Pineapple Salad. I modified it to include more protein and no sugar added. It is a delicious and refreshing Salad that is ideal for parties since it stays fresher longer. Fresh pineapple is the best, but canned in water works too.

Touchdown! Orange Soda Ribs Recipe

Melt in your mouth ribs. Perfect for cheat days after 6 days of clean eating.

Kiana Fit Cooking Recipe: Fit Fab Fruit Tarts

I am always trying to find healthier desserts that satisfy my (and my family’s) sweet tooth. We love to end dinner with something sweet! This dessert is simple to prepare and will leave you feeling guilt free!

Recipe: Chicken Adobo Recipe

“A melt in your mouth taste explosion! I grew up eating this in Hawaii and modified it to be healthier, using chicken breasts instead of thighs. 🙂 I love this recipe. The meat gets more tender and the flavor more intense the longer it cooks. Great for busy moms. Kids love it because the meat is soft and flavorful. Aloha!”

Muscle Meal: Tilapia, Brown Rice, Steamed Asparagus in 10 minutes?

10 minutes Muscle Meal: Moist and flaky protein rich Tilapia, nutty complex carbohydrate Brown Rice, tender steamed asparagus.

Recipe: Green Banana Shake

Bananas are a great source of potassium; an important mineral that beats fatigue and enables the body’s enzymes to control energy production. The greens give this shake an added punch of vitamins!

Fit Cooking Show: Seared Sesame Ahi and Watermelon Salad

Here is a delicious recipe for an exotic main dish of ahi tuna and watermelon salad. It’s a refreshing combination you will enjoy!

Video Tip: 1 minute Healthy Breakfast

I have this several times per week. It keeps my energy levels even and is a great basic breakfast to top with greek yogurt, almonds, berries.

Fit Cooking: Super Power Soybean Hummus, Cucumber Salad

Ever wonder how they make that crunchy cucumber salad at Japanese restaurants? Here you go! We also show you how to make a healthy high protein hummus using soybeans!

Recipe: Kiana Lower Fat Lasagna

I love lasagna but not the heavy carbs and fat. I modified my family recipe to make it lower in fat and higher in protein and veggies. Enjoy!

Recipe: Power Pom Martini

Cosmos are so old school. When it’s party time, I’m all about cocktails with benefits. Here is one I call Power Pom Martini.

Kiana Tom Amazing Asian Salad Dressing that Makes Salad Disappear

This is my Magic salad dressing recipe, it makes salad disappear! Add mandarin oranges, crunchy almonds! This is a wonderful dressing to put on cabbage, for picnics and pot lucks (cabbage doesn’t get soggy!)

Fit Fast Food Arugula Cranberry Salad

This recipe is ideal for lazy nights when you’re too exhausted to cook. It’s simple to make but REALLY HEALTHY! I buy a pre roasted chicken and bagged Arugula. This is terrific to serve alongside my Adobo Chicken or Sesame Ahi Tuna. Aloha!

Simple Fit Party Snacks

Having a party? Serve healthy snacks!

Recipe: Low Fat Fit Clam Dip

Low fat Clam Dip. I usually make dinner at sunset, my favorite time of the day. When I am making dinner, I always put out appetizers. This way, my kids and husband enjoy healthy veggies and pita chips while we talk and I cook.

Fit Salmon Cakes

Here is a new recipe that I tried the other night and love! It is similar to crab cakes but uses salmon. What I love about the recipe is that you can add many different chopped vegetables to customize it how you want. It took me all of 10 minutes and even my picky daughters loved it too! (and they don’t usually like fish!)

Peanut Butter Cup Protein Shake: Healthy Meal or Snack on the GO

I love this Peanut Butter Cup Protein shake recipe I make, the secret is…

Hula Coconut Rice

This recipe is so simple but gives a huge flavor boost. The rice gets a slightly sweet and nutty flavor and is a perfect complement to my Coconut Chicken and Mandarin Orange Asian Salad. Aloha!

Hi Protein Layered Taco Dip

I first made this recipe when I was a NFL cheerleader. I have since modified my original recipe to be much healthier using organic veggies and more protein. This healthy side dish is always gone before kick off! It has lots of protein and veggies. Kids and adults love it! And it’s great for parties!

Fit Cooking: Corn Husk Handles

This is a simple and pretty way to wrap your corn husks. It is perfect for summer barbecues and provides

Guac on Steriods

My family and I love guacamole, but it can be very high in fat. Here is a wonderful way to increase the nutritional value and flavor, too! Enjoy!

Video & Post: Fit Kids Healthy Peanut Butter Balls

My kids and I love making this recipe. Now that they are 6 and 11, they can do it themselves 🙂 This is a fun and delicious recipe I used to make with my mom. I modified it to be healthier and have a wider variety of crunchy options! In Hawaii, we would add macadamia nuts (high in fat – beware but so good), coconut and dried fruit too! Enjoy! Psst: Fit Kids Recipe video to come 🙂

Kianas Flex Appeal – Paddling

Watch and workout as I lead you through a Coed Workout for the Abs in beautiful Hawaii.

Food Tip: 16 Healthy Pancake Toppings

My family and I love lazy mornings with pancakes, scrambled eggs, toast, fresh fruit. Pancakes can be high in calories especially when topped with sugary syrups. Here are some of my healthier Pancake Toppings that I love! 🙂 Aloha!

Recipe eBook

Kiana’s 60 Recipe eBook 60 of Kiana’s Favorite Family Healthy Recipes. Many with a Hawaiian flare. Easy to make, easy

Recipe: Crock Pot Soft Tacos

This is such an easy recipe. That is only one of the reasons why I love it. Because the chicken

Surprising Health Benefits of Chile Peppers and Red Fruit and Veggies

Capsaicin, the pungent alkaloid in jalapeños and other chile peppers that makes them hot, not only puckers the mouth and burns the tongue but also drives prostate cancer cells to kill themselves off, according to studies published in the March 15 issue of Cancer Research.

Recipe: Pina Colada Protein Shake

Here is a delicious Protein Shake Recipe I love to make for breakfast or healthy snack. It tastes sinful, but

Recipe: Aloha Slow Cooker Oatmeal

Aloha! Above is one of my favorite Kiana’s Fit Cooking recipes Videos for Blueberry Brown Rice Pudding! Eat Breakfast to

Fit Food Tip: 1 Min. Breakfast / Egg in a Cup

Here is an easy, healthy protein breakfast that you can make in 1 min. At the same time you start making it, pop the whole wheat toast in the toaster and put on some natural pnut butter and your ready to go!

Recipe: Hawaiian Grilled Chicken

I’ve made tens of thousands of chicken breasts in my fitness days…here is a simple recipe that your family (and waistline) will love! It’s tasty, low in fat, high in flavor!

Gold Medal Fuel: 4 Ways to Add Power to Your Food

1. Add Nuts and Oats to your everyday foods Power Pancakes: Add a handful of trail mix, nuts, steel cut

Recipe: Fit Family Smoothie: Chocolate Covered Strawberries

Entertainment Tonight called me the “Fitness Queen!” My friends and family also call me the “Smoothie Queen!” I’ve made thousands

Recipe: Milk Shake with Benefits / Chocolate and Peanut Butter

Here is one of my favorites because it doubles as DESSERT! So many times, I have a sweet tooth but don’t want to eat empty calories without healthy benefits.

Greek Yogurt Pancakes

I always have a large carton of Greek Yogurt in the refrigerator. It’s a yummy way to add protein to

Recipe: My Daughter’s Favorite! Healthy Chinese Chicken Salad

Aloha! What’s for dinner tonight? As a fitness fanatic, it’s just as important to plan your meals just as you

Recipe: Super Power Spinach Frittata

This Spinach Frittata makes the perfect “Mini Meal” since it has lean protein (egg whites,) veggies (spinach) and lots of flavor. I made this last Sunday for brunch and put individual slices into containers so I could reheat them during the week. I love it for brunch or late breakfast. It saves in the refrig well for easy reheat on busy mornings, too. It is so tasty and good for you! Enjoy! Prep: 15 minutes.

Fit Fast Food! Burrito in 2 minutes

My then 6 year old daughter came up with this Burrito recipe. She loves the fast food burritos but I won’t let her get those too often, so she makes her own “Fit Kids Burrito!”

Recipe: Grab Your Chopsticks! Time for Asian Stir Fry

My mother is Chinese Hawaiian and cooks 10 course Chinese Meals with ease, as if she’s ordering a pizza. This is my Fitness Queen Modified Asian Stir Fry version: more veggies, leaner meat, less salt and brown rice instead of white rice. It’s so tasty and is ideal for EZ Mini Meals during the week.