Kiana’s Fit Cooking Book
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Pineapple
Did you know? 💪🏼🍍Powerful nutrients in pineapple such as Bromelain, beta-carotene, vitamin C, potassium & high fiber provide amazing potential benefits such as: 🍍healthier skin
Protein Keto Candy Recipe
Protein Candy: Healthy Chocolate Truffle Recipe Guilt free chocolate fix. Protein, healthy fats, no sugar added. Ready in 20 min. Protein Candy is a guilt
Fit Cooking Show: Blueberry Brown Rice Pudding
I love love love this recipe and make it all the time! Learn how to make this delicious and healthy blueberry brown rice pudding that is an ideal breakfast or low sugar dessert!
Get Gorgeous Green Protein Drink with Kale and Pineapple
Sip your way beautiful! Cool, refreshing and healthy EZ way to get your greens Super simple and so delicious! I’ve made 10,000+ protein drinks in
Healthy Turkey Soup Recipe! Great for Left Over Turkey
This is an excellent recipe using left over turkey!
Energize with Protein Power Parfaits
I love making and serving Power Parfaits! High protein. Creamy. Crunchy. Healthy. So simple and fun to make! How to make them: Fill mason jars
Fit Kids | Spider Snacks
I had the kids make their own after school snacks for a Fit Kids Afterschool Camp I ran when my daughters were in preschool. They
Breakfast on the Go: Tofu Protein Shake
This protein shake recipe is terrific because you can customize it to make a fruit or sweet (chocolate) protein shake. You can add any type of fruit you want. Enjoy!
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
Protein Peanut Butter Balls Recipe: Fit Kids TV Video Recipe
Healthy Protein Peanut Butter Balls Fun for Kids to Make & Eat Natural Ingredients. Healthy Snack or Dessert My mom and I used to make
1 Reason Why My Milkshake is Better than Yours
My milkshake is better than yours ….la la-la la la I’ve been called the “Queen of Fitness” by Entertainment Tonight & Access Hollywood. But My
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: 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
Volcano Pancakes
Do you love pancakes? You will love this recipe! My family loves pancakes! The only thing I don’t like about traditional pancakes are the empty
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
Dark Chocolate Bites
Chocolate makes everything better. Guilt-free. Dessert with benefits 😛 I made these for my Fit Mom Party and everybody loved them. They are simple
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.
Dark Chocolate Tofu Protein Pudding
Shhh, don’t tell anyone it’s tofu! This healthy, simple recipe will fool even the most discerning chocoholics!
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!
Baked Oatmeal Delish
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.
Energy Bomb – My Go-To Pre-Workout Breakfast
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.
Healthy Hula Girl Banana Muffins (without the Muffin Top, of course!)
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.
Recipe: Healthy Left Over Cereal Cookies
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.
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!
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!
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.
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!
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…
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 🙂
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 it’s loaded with protein and
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: 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 and thousands of protein shakes,
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.
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!”
