40 PLANT-BASED VEGAN RECIPES THAT TAKE < 30 MIN.
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Kiana’s Fit Bowl Recipe: Baked Tofu
I love 1 bowl meals. There’s something about all the yummy, healthy foods all in one bowl that is so satisfying. And it’s easy to
Kiana’s Fit Cooking Book
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TOP 3 SUPERBOWL RECIPES
Super Bowl Menu ALOHA! HERE ARE MY TOP 3 RECIPES FOR SUPER BOWL SUNDAY! I MAKE THESE ALL OF THE TIME, THEY ARE HIGH IN
Baked Corn with Cute Husk Handles
This post is revised to include the simple recipe for Baked Corn on the Cob. It’s so much better than boiled corn because there is
Super Powers Chicken Soup! Clean Protein! Super Healthy!
Super Simple Healthy Chicken Soup Recipe High in lean protein, chicken broth, vegetables & noodles Chicken Soup is good for the soul, mind & body
Sunset Chicken Recipe for your Ohana (Family) Gives you time to enjoy the Sunset!
Kiana’s Sunset Chicken Lemon Garlic Chicken with Crunchy Roasted Potatoes Why I LOVE LOVE LOVE this recipe: 1 dish wonder: super easy cleanup! Great dish
Riptide Roasted Potatoes & Peppers
KIANA’S ROCKIN ROASTED POTATOES & PEPPERS Background: Every Thanksgiving, we go to my husband’s fire station and everyone makes a dish to share. I
Healthy Hawaiian Sweet Potatoes with Pineapple & Coconut Milk
A family favorite recipe from the islands. Healthy Hawaiian Coconut Sweet Potatoes side dish. Topped with
Fit Mom Thanksgiving Menu
Aloha everyone! I love Thanksgiving and always try to bring a little Hawaiian flare to the family meal. Here is my Thanksgiving Menu! All of
Fruit Flag Kabobs
Fruit Flag Great for parties! Memorial Day! 4th of July! Any Day! Fun to make and fun to eat! The other night my daughter and
5 Healthy Mexican Food Recipes
Ola! Do you love Mexican Food? Me too! Then check out these 5 Recipes to satisfy your spicy healthy family! Fit Taco Bites Brown minced
KIANA MUSCLE CHILI | PLANT-BASED OPTION
Easy to prepare and high in protein. Great as leftovers!
Baked Kale Chips
I love kale. I always buy the pre-packaged kale, baby kale, organic kale, kale shirts. You name it. Here is a wonderful recipe for baked
Recipe: Kiana Kona Island Banana Bread
This is one of my all time favorite recipes! This fool proof recipe has been in my family for decades. I modified it so it’s “lower” in sugar than traditional banana bread and super easy for busy people. This is a delicious way to use up over ripe bananas. So before you toss out those too ripe bananas, make this yummy bread. It’s delish to reheat in the toaster oven.
15 Healthy Grab & Go Snacks
Eating healthfully is easier if you’re prepared. Here are some favorite grab-n-go healthy snacks FRUIT KABOBS: These are so fun to make and so colorful!
Recipe: Tomato Feta Salad
Perfect Salad for any meal I love this salad! It’s easy to make and super healthy! Fast & Fit! (By the way, who wants to
Magic Salad Dressing – Makes salad disappear from children’s plates
This salad dressing has been in my family for generations. I modified it to be lower in sodium and fat. It is simply delicious and can be made ahead of time and stored in the fridge. My kids always ask for extra salad when I use this dressing!
5 Must Try Dark Chocolate Recipes
You had me at chocolate. 5 Favorite Chocolate Recipes No guilt sweet treats. Ever the over achiever 🙂 Dark Chocolate Trail Mix Bites Fun
Baked Maui Wings Recipe – Low Carb Meal
Serve with zucchini or asparagus and salad. A favorite for Super Bowl Game Day or Any day! Always gone before kick off. Make a double
Kiana’s Healthy Stuffing Recipe
Taste of Hawaii! This is a colorful blend of pineapple, coconut and cranberries that is moist and sweet. Aloha! INGREDIENTS 1/4 cup margarine or 1/4
Hawaiian Sweet Potatoes
Hawaiian Sweet Potatoes With Lite Coconut Milk & Pineapple Island Favorite! Easy and fun to make. Make ahead of time and reheat 🙂 INGREDIENTS:
Power Pumpkin Bread
Healthy Pumpkin Bread Perfect for Fall or with a cup of coffee anytime No guilt. No added sugar. Apple sauce instead of butter. Breakfast. Snack.
Healthy Recipe: Super Hero Kale Soup
Here is a favorite recipe I love to make. It is so healthful and it is impressive to serve. It makes me feel good to know I am feeding my family this healthy and oh so delicious, hearty soup. It is filled with fresh vegetables and the wonder vegetable: Kale. Enjoy!
Lazy Morning Maui Breakfast Potatoes
Lazy Weekend Breakfast Potatoes Yawn. :O Relaxing on a lazy weekend is good for the soul. Sometimes, my family and I take a lazy morning
Fit Cooking Show: Healthy Tostadas
Have you ever tried soy chorizo? It is a wonderful alternative to the high fat traditional chorizo. Watch this recipe video to learn how to make a healthier chorizo tostada.
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.
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.
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.
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.
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!
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!
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 a handle for enjoying your
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!
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 oats, dried fruit into your
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 plan your workouts. The last
Recipe: Get Pumped! Hawaiian Sweet Potatoes and Coconut Milk: Fit Cooking
Sweet Potato – Hawaiian Style Ever since the body building days, I have loved sweet potatoes. I still eat them as a regular part of
