RECIPES FOR TEENS & KIDS
FIT KIDS RECIPES
FIT SUSHI STACKS
If you like Sushi, you will love this! It’s fast to make and easy to customize with your favorite protein and whatever veggies you have
RECIPE: DATE AND WALNUT HEALTHY COOKIES
Prep Time 10 minutes Preheat oven to 350 degrees or air fryer Ingredients: 1 1/2 cups raw Walnuts or Pecans 1 cup pitted Dates 1
RECIPE: NO BAKE BREAKFAST BALLS OR ANYTIME SNACK
Super simple no-bake recipe for Breakfast Balls or anytime healthy snack. Great for pre-workout or to enjoy with a cup of coffee or plant based milk. Keep on Flexing!
Chocolate Protein Pancake Recipe
You’ve got to try this recipe for chocolate protein pancakes! I usually don’t eat pancakes because they are traditionally just carbs. But this one has protein, chia seeds or flax seeds! My kids love it too!
NICE CREAM
Favorite ICE CREAM flavor? Ever tried NICE CREAM? It’s a hot ☀️summer day and a cool treat sounded so good! 💪🏼🍦 > Nice Cream < is a healthier
BAKE MY DAY | BEST HEALTHY COOKIES EVA
Aloha! This is a super simple recipe using only all natural ingredients. I make this all of the time for my family. Having a sweet treat that has nutritional benefits is the best kind!
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
Recipe Video | Sunset Smoothie Bowl in Kiana’s Kitchen
GRAB YOUR SWIMSUIT & LET’S MAKE A SMOOTHIE BOWL! SUPER EASY, REFRESHING AND EASILY CUSTOMIZABLE TO MAKE IT JUST HOW YOU WANT IT! TIP: USE
How to Make 2 Ingredient Fit Pancakes
What do you get when you cross a banana and an egg?
Recipe Video: 4 Ingredient Fit Pancakes
Aloha! I love breakfast! Never skip it. This is an easy and healthy recipe for pancakes! Only 4 ingredients are required: eggs, banana, oats and milk. Enjoy!
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
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
Healthy Wiki Waffles | Keto Paleo Gluten Free Tasty
Healthy Happy Waffles Paleo | Keto | Gluten Free INGREDIENTS 6 eggs 6 Tbs Coconut Oil or Butter 5 drops liquid Stevia 1/2 tsp. salt
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
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.
Recipe | Sriracha Mayo and Homemade Mayonnaise
If you want to add a little more flavor to your broccoli or any veggie, try this! My kids love this and literally ask for
Recipe | Kiana Date Candy “Let’s make a date – candy!”
Aloha! In this little SnapChat video I show you how to make Date Candy! If you’re ever craving something sweet that has nutritional value, you’ll
Kiana’s Fit Cooking Book
Shop: Kiana’s Fit Cooking eBooks and Guides
4 INGREDIENT PEANUT BUTTER COOKIES
Sweet tooth? Try this 4 ingredient no sugar added recipe for decadent peanut butter cookies. Add your own extras: dark chocolate chips, nuts, coconut. Ready in 10 minutes.
Fruit Tarts
Fit Kids Fruit Tarts Let’s start Baking! Hi Fit Kids! Let’s make a healthy dessert that is sooooo yummy and easy to make! Get mom
Fit Kids Kitchen
Discover new foods! Learn to make & eat simple healthy snacks!
PDF: Food Groups
[pdf-embedder url=”https://workout.kiana.com/wp-content/uploads/2018/06/8695ab51a677a7f485bdace3187492a51.pdf” title=”Food Groups Handout”]
PDF: Kid Friendly Fruits and Veggies
[pdf-embedder url=”https://workout.kiana.com/wp-content/uploads/2018/06/kid-friendly-foods-big1.pdf” title=”kid-friendly-foods-big(1)”]
PDF: Portion Sizes
[pdf-embedder url=”https://workout.kiana.com/wp-content/uploads/2018/06/HandGuide_PortionControl.pdf”]
PDF: Fruits and Veggies
[pdf-embedder url=”https://workout.kiana.com/wp-content/uploads/2018/06/fruits-and-veggies-handout.pdf” title=”fruits and veggies handout”]
PDF: Build a healthy meal
[pdf-embedder url=”https://workout.kiana.com/wp-content/uploads/2018/06/build-a-healthy-meal1.pdf” title=”build a healthy meal(1)”]
Recipe: Fit Zookie Paleo Dark Chocolate Pan Cookie
You had me at chocolate 🙂 Here is simple recipe for a decadent healthier Pan Cookie. It can be easily customized by adding nuts,
Fit Mom Apple Cinnamon Egg White French Toast
Apple Cinnamon Egg White French Toast Delicious for Brunch Ingredients: 4 slices sour dough bread 3 egg whites 1 diced apple 1 splash milk (any
Mac and Trees
Mac and Trees: Kids and adults love it! Super simple. Ingredients: 1 Box Pasta (Look for protein pasta, Barilla makes one) 1 bunch organic
Fit Kids Cooking: Fruit Kabobs with Honey Dipping Sauce 4 years +
Fit Kids Cooking: Tofu Stir Fry – 13 years
Fit Kids Cooking / Tofu Stir Fry
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
Cute Healthy Easter Appetizer
This is so fun to make, my kids loved this! Great for themed kids camps too! I served these for the Spring Fit Kids Boot
Travel Foods
Healthy foods that travel well Why have healthy snacks with you? Keep blood sugar levels even Prevent mood swings Helps you make healthy choices Avoid
Fit Kids Cooking: Chicken Pot Pie 9 Year Old
SNAPCHAT: KIANATOMFLEX
NSA (No Sugar Added) Beach Bear Brownies
No Sugar Added Beach Brownies Fun to make! No Guilt Dessert! Perfect for Birthday treats and Teams Ingredients: 4 Tbs organic coconut oil melted in
Make your own fruit flavored water
Easy way to drink more water. Healthier than juice or soda. Perfect for the whole family! Why drink fruit / veg Infused Water? • It
Mason Jar Ice Cream
workout your shoulders & arms while you make ice cream! Fun to make. More fun to eat. Fit Moms: this is also a keto friendly
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
Fit Taco Bites High Protein Cilantro Lime Dip Soft Tacos in the Crock Pot Crock Pot Tortilla Soup Love the crock pot, so easy. Turn
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
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.
Fit Kids TV Cooking Video: Apple Dessert
Kiana Jr. hosts Fit Kids TV Cooking and shows you how to make a fun Apple Dessert using organic apples, brown sugar, whole wheat bread and butter from grass fed cows.
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!
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
Dark Chocolate Tofu Protein Pudding
Shhh, don’t tell anyone it’s tofu! This healthy, simple recipe will fool even the most discerning chocoholics!
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: Fit Mom Low Sugar Apple Pie
Low Sugar Apple Pie that is so simple to make! You will love it!
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!
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 🙂
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: 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.
Greek Yogurt Pancakes
I always have a large carton of Greek Yogurt in the refrigerator. It’s a yummy way to add protein to smoothies, use in place of
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
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!”