Protein Oatmeal in 3 minutes
My go – to breakfast and pre workout mini meal, super simple and so healthy.
recipes
Fit Cooking Book
GET MY FIT COOKING BOOK RECIPES BREAKFASTS PROTEIN SHAKES & SMOOTHIES MAIN DISHES SNACKS DESSERTS APPETIZERS SIDES HOLIDAYS KIDS & TEENS RECIPES MEAL PLANS & EBOOKS SHOWS RECIPE VIDEOS WEIGHT LOSS PROGRAM SHOP SHOP: KIANA’S KITCHEN MUST HAVES SHOP: FIT FOODS I BUY ON AMAZON IN BULK SHOP: AMAZON KITCHEN FINDS autographed Featured Product $49.99 …
KIANA COOKIES | ALL NATURAL | NO SUGAR | VEGAN
10 min. prep! All natural ingredients, no refined sugar! Customize with your favorite nuts, protein powder, dried fruit! Fast to make! Kids love them!
Recipe: Fit Crunch Bars
Ingredients: 1 Cup Nut Butter (Peanut Butter, Almond Butter, Cashew Butter, Hazelnut Butter…) 1 Tbs. Pure Vanilla Extract 2 Tbs. Virgin Coconut Oil (Make sure it’s virgin, not refined. Virgin smells like coconuts. Refined smells like petroleum jelly) 1/3 Cup Agave Nectar or Maple Syrup 1/2 Cup Chocolate, Peanut Butter or Vanilla Protein Powder 2 …
Quarantine Recipes | Using Food You Probably Have
Aloha Flex Appealers! Here is a playlist of short recipe videos using food you most likely already have in your pantry and refrigerator. Keep on Flexing and Keep on Fit Cooking!
PUMPkin Bread Recipe | Boost Immune System with Pumpkin
Since we’re all on self quarantine, make some comfort food and clean out your pantry! Now is a great time to use that leftover can of pumpkin from Thanksgiving and make PUMPkin Bread! Benefits of Pumpkin: Boosts your immune system Loaded with antioxidants Nutritious Nutrient-dense, low calorie Promotes healthy skin Ingredients: Organic virgin coconut oil …
PUMPkin Bread Recipe | Boost Immune System with Pumpkin Read More »
Kiana’s Beach Bowl Recipe | Customise With Your Favorite Protein and Veggies
Delicious. Simple. Healthy. Aloha Flex Appealers! 💪🏼👙🌴Here is a delicious, simple, quick & healthy Meal in a Bowl, that you can customize exactly how you like it. BEACH BOWLS are so versatile! They can be so many meals: 1. Muscle Meal: This is a traditional meal size portion. I eat 1 Muscle Meal per day. …
Kiana’s Beach Bowl Recipe | Customise With Your Favorite Protein and Veggies Read More »
KIANA’S HEALTHY GRANOLA RECIPE
Aloha Flex Appealers! How about some of my tasty good for you granola? It’s so delicious on Greek Yogurt, in smoothie bowls or to eat as trail mix on the way to workout. I modified my Mom’s family recipe to be lower in sugar and use all-natural ingredients. It’s so simple to make and you …
VIDEO AND RECIPE: BAKED TOFU ON STIR FRY VEGGIES AND JASMINE RICE
Aloha flex Appealers! Thank you for all of your requests for simple healthy dishes! Sooooooo, What’s for dinner tonight? How about TIKI TOFU!? Do you want a healthy fast recipe that is incredibly delicious like you would get in a restaurant? You’ve got to try this #plantbased dish. I made this the other night and …
VIDEO AND RECIPE: BAKED TOFU ON STIR FRY VEGGIES AND JASMINE RICE Read More »
Top 3 Fit Cooking Main Dish Recipes
Eat clean. Stay lean. Cook once. Eat twice. If you don’t want to eat it, don’t keep it in the house. If you don’t want a photo of you eating it on the couch in sweatpants, don’t eat it. Kiana | LOL Aloha Flex Appealers! I love cooking. I didn’t always love it. During the …
Recipe | Healthy Udon Noodle Soup with Vegetables
Aloha! I love this recipe for Healthy Udon Soup because it is very fast and simple to make, saves well in the refrigerator for easy reheat and tastes delicious! I love this recipe because it’s also customizable, so you can add your favorite vegetables and protein to make it your own. Enjoy! INGREDIENTS 1 package …
Recipe | Healthy Udon Noodle Soup with Vegetables Read More »
Recipe | Healthy Protein Chocolate Chip Cookies
 If you love warm, gooey, chocolatey cookies, you will love these! There is NO white sugar and there IS healthy garbanzo beans which gives a nutritious boost of fiber. You will NOT even know there are beans in this recipe, it’s THAT GOOD! Pinky Swear! INGREDIENTS 1 15 oz can garbanzo beans rinsed and …
Recipe | Fit Brownies | No Sugar Added | Flourless
Do you like brownies? Try this simple recipe! NO Added sugar, NO flour, ONLY 4 ingredients and made with SWEET POTATOES! I love desserts but I don’t eat refined sugar or desserts that I don’t know the ingredients. Here is a delicious and simple recipe for Brownies. They taste like a dark chocolate mousse brownie, …
Recipe | Fit Brownies | No Sugar Added | Flourless Read More »
TOP FOODS FOR MEN
Aloha Flex Appealers! Awhile back I posted Top Foods for Women. How about the guys? Here you go! PROTEIN: STEAK, CHICKEN, FISH, EGGS, MILK, GREEK YOGURT, NUTS, BLACK BEANS, PROTEIN SHAKES. CHECKOUT MY SIMPLE RECIPES HERE THAT ARE LOADED WITH GOOD FOR YOU PROTEIN. SEE MAIN DISH PROTEIN RECIPES HERE FRUIT: BANANAS, APPLES, ORANGES, AVOCADO, …
Recipe | Bodybuilder Base Mix
Aloha Flex Appealers! My Bodybuilder Base Mix Recipe or aka BBBM is a must have recipe that I have been making since the bodybuilding days. I actually won my 1st bodybuilding contest back in the day and was named Ms. Border States in the light weight division. The trophy was so huge it was literally …