This versatile recipe can be used for breakfast or healthy dessert. Baking oats gives it a cookie like flavor and is true healthy comfort food. Serve for breakfast topped with high protein Greek Yogurt or for a healthy dessert with vanilla frozen yogurt or no sugar added vanilla ice cream sprinkled with nutmeg and cinnamon.
Pre Workout Breakfast This is my go to pre-workout breakfast. Natural peanut butter and banana on toast. Banana has potassium to help with muscle cramps. Natural peanut butter has protein and good fats for sustained energy. Glass of water and coffee. Post workout I have a protein shake. What is your pre-and post workout meal?
My popular Kona Hawaiian Bread Recipe’s little sister. Moist banana muffins with a crumble topping and crunchy walnuts. Apple sauce instead of butter, good for you flax seeds, wheat germ, bran and no added sugar.
This is a simple recipe for cereal cookies, that uses up the small amounts of cereal left in the boxes. It’s a healthier cookie that has alot of crunch! Tip: Mix healthier and not so healthy cereals together if you want it a bit sweeter.
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!
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!
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.
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!
I love this Peanut Butter Cup Protein shake recipe I make, the secret is…
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 🙂
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.
Here is a delicious Protein Shake Recipe I love to make for breakfast or healthy snack. It tastes sinful, but it’s loaded with protein and fresh fruit. Pina Colada Pineapple Coconut Protein Shake Coconut Milk or Coconut Water Frozen Pineapple Chunks (Buy them at Costco or Trader Joes or freeze fresh or canned pineapple) *Secret …
1. Add Nuts and Oats to your everyday foods Power Pancakes: Add a handful of trail mix, nuts, steel cut oats, dried fruit into your whole wheat pancake batter before you cook them. Top with protein packed Greek Yogurt, apple sauce, agave nectar, almond butter, fresh fruit or organic honey. “I make a couple dozen …
Gold Medal Fuel: 4 Ways to Add Power to Your Food Read More »
Entertainment Tonight called me the “Fitness Queen!” My friends and family also call me the “Smoothie Queen!” I’ve made thousands and thousands of protein shakes, fruit smoothies and shakes. 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 …
Recipe: Fit Family Smoothie: Chocolate Covered Strawberries Read More »
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.
