We all lead busy lives and it seems like there is always a get together or another holiday rolling around the corner. Luckily, I have a fast and easy cole slaw recipe that will sure to be a crowd pleaser without all the guilt of regular cole slaw.

With this recipe, we’re going to maintain the healthy integrity of the carrots and cabbage and just jazz it up a bit! Take this to your next BBQ or just make it home and enjoy it any day of the week.

Here are the ingredients for your healthy cabbage recipe:

12oz Prepacked Cole Slaw mix (choose organic if possible)
3 tbsp of Mayo (I used Earth Balance Mindful Mayo – vegan)
3 tbsp Apple Cider Vinegar
2 tsp Honey Mustard
2 tsp coconut sugar
Salt and Pepper to taste

Open you package of cole slaw mix, as you see I used a broccoli slaw therefore any will do, and place it in a mixing bowl.

In a bowl, whisk together the Mayo, vinegar, honey mustard, coconut sugar, salt and pepper.

Now that you’ve whisked the dressing, toss into the cole slaw mix until well coated. Cover and place in the refrigerator for 30 minutes to an hour for best flavor. Served chilled.

Nutrition Facts
4 Servings
Amount Per Serving
Calories 97
Total Fat 0.4 g
Saturated Fat 0.0 g
Polyunsaturated Fat 0.0 g
Monounsaturated Fat 0.0 g
Total Carbohydrate 6 g
Dietary Fiber 2 g
Sugars 3 g
Protein 1 g

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Who doesn’t love pizza?! If you don’t, then there is something seriously wrong with you.

So when my brother was here he had a serious pizza itch that needed to be scratched. So as we all know, I’ve done a couple of variations of the cauliflower pizza crust and knew that wouldn’t be enough to feed us all. Between my brother and Coach Kozak, forget it, grocery bill has definitely gone up.

So I had a thought….if we can make cookies with chickpeas, what about a pizza crust?? I had chickpeas on hand and also had garbanzo flour that I wasn’t too sure what to do with yet. So I made my cauly/coconut flour crust and also the chickpea pizza crust for a Sunday Pizza Night!

So here’s the breakdown of the ingredients you’ll need for this chickpea pizza crust recipe:

1 15oz can of chickpeas (drained and rinsed)
1 1/4 cup of garbanzo flour
3 tablespoons ground flax seed
6 tablespoons water
1/2 tsp dried basil
1/2 tsp parsley
1/4 tsp of pepper and salt
1-2 minced cloves of garlic

So to begin, mix the ground flax and water together and set aside for about 10 minutes to thicken. Also, preheat your oven to 425 degrees.

While the flax seeds are doing their thing, combine the chickpeas, flour, garlic, and 1/2 cup of water and blend until totally combined. I had to open mine and scrape down the sides of the processor to make sure everything is well combined. In total, I processed for about 1 minute.

Next, I removed the thick batter and placed it in a bowl. I then folded in the ground flax, dried basil, dried parsley, salt/pepper until all of the ingredients are well incorporated.

Place a piece of parchment paper on a pizza stone or sheet and place the thick batter on the parchment paper. The batter will be sticky but that’s ok!

Next, wet your hands (to prevent sticking), and flatten the batter out into a round pizza shape and until the batter is about 1 inch thick.

Bake the crust for 15-20 minutes or until a light golden brown.

Next comes the fun part! Add the toppings of your choice…

Since this was my brother’s thing, I let him go nutso on the toppings. He added vegan mozzarella cheese, bell pepper, onion, mushrooms, tomatoes, pepperoni (no longer vegan), and serrano peppers because he can’t eat anything without burning off his taste buds.

Once your toppings are on, bake for an additional 12-15 minutes or until cheese is melted and veggies are roasted!

I had a couple of bites from the pizza and it was delicious. What I liked about it was that it was extremely filling so eating two slices is totally satisfying. We of course made an incredible salad to accompany our healthy pizza and enjoyed every bite.

This pizza is super high in protein coming in at 7 grams per slice and also high in filling fiber! Nutrition facts only account for the crust so be sure to include your toppings for a more accurate count. Enjoy!!

Nutrition Facts
8 Servings
Amount Per Serving
Calories 143
Total Fat 2.7 g
Saturated Fat 0.1 g
Polyunsaturated Fat 0.7 g
Monounsaturated Fat 0.1 g
Total Carbohydrate 24.1 g
Dietary Fiber 6.2 g
Sugars 1.9 g
Protein 7.0 g

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Mix the following fruits/herbs with 2 Quarts of water and refrigerate for at least 2 hours.

Lasts up to 7 days and fruit can be reused up to 3 times. Use organic fruits and herbs if at all possible.

Strawberry Basil

8 Fresh Basil Leaves + 2-3 Cups halved strawberries

Muddle in a pitcher and fill with water.

Cucumber Spice

Two thinly sliced and peeled cucumbers + two seeded jalapeno peppers

Vanilla Peach

Two vanilla beans + 5 pitted and sliced peaches

Ginger Peach

10 thin slices of fresh ginger + 5 pitted and sliced peaches

Watermelon Rosemary Water

5 cups of watermelon chunks combined with 3 rosemary sprigs that have been scrunched together to release flavor

Summer Berry Water

Crush and combine 2 cups raspberries + 2 cups blueberries

Citrus Water

1 thinly sliced orange + 1 thinly sliced lime + ½ a lemon thinly sliced

Cucumber Basil 

1 large peeled and thinly sliced cucumber + 6-8 chopped basil leaves 

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A couple of weeks ago, Coach Kozak and I went to a cute little bistro in our neighborhood for our weekly date night. I love eating out when the food is fresh, local, and made with great ingredients not to mention, it gives me a night off from the kitchen. For my entree I got the meatloaf with sauteed spinach and swapped out my yukon mashed potatoes and got sweet potato mash instead.

It was absolutely yummy however I prefer a little garlic in my life and in my opinion this mash was begging for it so I decided I needed to do a mash of my very own.

As you know via my previous posts that sweet potatoes are incredibly good for your health because of their awesome fiber content with close to 7 grams of fiber per serving. Not to mention it’s full of beta-carotene, a great source of Manganese as well as vitamin C and E which are antioxidant vitamins that play an important role in disease prevention and longevity.

Here are the ingredients you’ll need for your garlic sweet potato mash potatoes:

2lbs sweet potatoes (peeled and cubed)
2-3 smashed cloves of garlic
2-3 tablespoons of milk (I used almond milk)
1 tbsp butter or ghee (I used Earth Balance Vegan butter)
salt and pepper

Preparation: Bring 3 quarts of water to a boil and add a few sprinkles of salt to the water to flavor the potatoes as they boil. Once the water is at a rolling boil, carefully add your cubed sweet potatoes to the water.

Allow your potatoes to cook for about 10-15 minutes in the boiling water and you can test your potatoes by piercing them with a knife of fork. You should be able to drive the knife through the potato fairly easily. Once they’ve achieved that consistency, drain your potatoes into a colander.

In the same pan you boiled the potatoes add the butter and the smashed garlic cloves and allow the butter to melt and the garlic to cook quickly until fragrant. This is a fast process and make sure the garlic doesn’t burn.

Next, add the potatoes back into the pan with the melted butter and garlic….

and begin the mashing process with your potato masher or you can even use a hand blender. While mashing, slowly incorporate the milk and add more if you prefer a more pureed consistency and you’ll also have to mash a bit more. I like mine with a bit of chunks so I gave mine a rough mash and topped it with crumbled goat cheese! Which is totally optional of course.

Quick, easy, and totally healthy. Now get to mashing!

Nutrition Facts
6 Servings
Amount Per Serving
Calories 152
Total Fat 1.9 g
Saturated Fat 0.5 g
Polyunsaturated Fat 0.4 g
Monounsaturated Fat 0.8 g
Total Carbohydrate 32.4 g
Dietary Fiber 5.4 g
Sugars 10.7 g
Protein 5.4 g

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Coach Kozak and I participated in one of my favorite past times yesterday…..going to Sprouts Farmer’s Market! Now I know what you’re thinking, “who likes going to the grocery store?!”, but I have to drive 30 minutes to get to one and they sell things I can’t always get at my regular grocery store and they’re cheaper than Whole Foods.

I really went because I needed some fresh produce and I really wanted to check out the one in Houston as I haven’t been to Sprouts since we moved. Upon walking in, they had a glorious display of organic fruits and veggies and I was immediately drawn to the raspberries!

You may or may not know this but raspberries are a powerful and mighty berry! They’re composed of 85% water and because of their fiber content, are great for people who are trying to manage Type 2 Diabetes, lose weight, and lower their cholesterol. In addition, raspberries are FULL of antioxidants as well as Vitamin C which help combat arthritis, age-related memory loss, and will help you maintain healthy skin and hair. Just one cup of raspberries holds 44% of your RDV of vitamin C, has 7g of fiber and is 52 calories. BOOM!

I enjoy switching up my breakfast. In fact, so much so, I think about what I’ll be making for breakfast before my feet even hit the floor. I literally dream about food. So today as a sweet side with my scrambled egg and flax toast, I made a deliciously delightful Raspberry Lemon Fruit Salad. Isn’t it pretty?

Here are the ingredients you’ll need for your healthy raspberry breakfast:

1/2 cup yogurt of your choice (I used plain Greek yogurt)
1/2 cup fresh organic raspberries
1/2 tbsp fresh lemon juice
1 1/2 tsp natural raspberry jam
1 tsp honey
1 tsp fresh mint (I didn’t have any today but this recipe is begging for it! :-))
1/2 tsp lemon zest
Sliced almonds for garnish

In a bowl, mix together the plain yogurt and raspberry jam and set aside. Please select jams and jelly’s with NO ADDED SUGAR when possible.

Next, mix together the fresh raspberries, fresh lemon juice, lemon zest, honey, & mint.

You’ll then top the yogurt mixture with the raspberry mixture and top it with whatever garnish you’d like. I used sliced almonds.

Now of course I used my organic Greek yogurt but this can easily be made vegan/dairy free if you substitute the yogurt with a coconut yogurt or any other dairy free yogurt.

I loved this for breakfast because it’s fresh, full of healthy antioxidants and fiber, and just plain delicious.

Nutrition Facts
1 Serving
Amount Per Serving
Calories 152
Total Fat 0.3 g
Saturated Fat 0.0 g
Polyunsaturated Fat 0.2 g
Monounsaturated Fat 0.0 g
Total Carbohydrate 25 g
Dietary Fiber 4 g
Sugars 11 g
Protein 12 g

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Sometimes you just want a huge plate of crunchy, salty potato wedges that have been fried in oil! And sometimes (hopefully most of the time) you think to yourself, “it’s just not worth it.” Trust me, I know the feeling but who says that you can’t have your salty crunchy fix and not undo all your hard work?! Me that’s who! So today, I’m going to show you a great alternative to the steak fries, potato wedges you’ve been looking for except this time, that starchy potato is replaced by the ZUCCHINI.

Zucchini’s are great for a multitude of reasons, one being that just 1 cup of zucchs has only 36 calories and offers up 10% of RDA dietary fiber which helps curb overeating and it won’t spike your blood sugar like white potato.

In addition to the high fiber content, it contains Manganese, Vitamins C, A, and folate which can assist in lowering cholesterol, blood pressure, deter development of hyper-inflammatory disorders such as asthma, rheumatoid arthritis, osteoarthritis, promotes prostate health in men, and fights free radicals in your body. How’s that for an informative run on sentence? Have I convinced you yet to eat zucchini??

All you need are three simple ingredients and an oven, it’s that simple.

I’m starting off with 2 medium sized green zucchinis as pictured below and I’m preheating my broiler. 🙂

Take your zucchini and make sure you clean them well if not using organic and slice along the length of the veggie. Once you slice down the middle, slice down the middle of your two halves. Once you’ve completed that, slice them in half. I got cute and sliced mine diagonally.

Next, so that you don’t make a huge mess, place your sliced zucchini pieces in a bowl and sprinkle with 3 tablespoons fresh Parmesan cheese, 1/4 tsp garlic powder, and 1/4 tsp ground black pepper and TOSS.

Place your coated zucchinis on a baking dish and broil them on a high heat for 8 minutes but keep an eye on them as to not burn them. Your wedges should be what I like to call crunchy tender. Once the agonizing eight minutes is up, DIG IN! I ate mine with a loaded up turkey patty but eat them however and with whatever you’d like.

Nutrition Facts
4 Servings
Amount Per Serving
Calories 34
Total Fat 1.1 g
Saturated Fat 0.7 g
Polyunsaturated Fat 0.0 g
Monounsaturated Fat 0.3 g
Total Carbohydrate 4.7 g
Dietary Fiber 1.6 g
Sugars 1.9 g
Protein 2.2 g

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SNACKS on the GO! People always want something they can toss in their backpack/purse/murse whatever it is that they carry and go. So that you’re not tempted at the work cafeteria or grocery store to buy prepackaged garbage, you have to spend a little time in the kitchen.

Many people love sweet potatoes but can often load them with the unhealthiest ingredients turning this slow complex carbohydrate into a nutrition disaster. This recipe takes wholesome ingredients with healthy fats and gives it to you in a portable delicious package. These sweet potato protein bites will fuel you through your day, workout, and just your active lifestyle in general.

The ingredients you’ll need for your healthy sweet potato snack bites:

1 cup mashed sweet potato (peeled & steamed)
¼ cup unsweetened shredded coconut
1 scoop vanilla protein powder
2 tbsp natural peanut or almond butter
1 tbsp coconut oil
1 tbsp of stevia depending on the sweetness of your protein powder
½ tsp ground cinnamon

Combine all ingredients together in a bowl and roll into 12 balls.

Place on parchment paper lined baking sheet and bake 15 – 20 minutes at 350 degrees.

These are delicious on their own and sometimes I like to enjoy it as a little side dish to my breakfast, lunch or dinner because they’re that GOOD.

Nutrition Facts per snack bite
12 Servings
Amount Per Serving
Calories 62
Total Fat 3.8 g
Saturated Fat 2.2 g
Polyunsaturated Fat 0.1 g
Monounsaturated Fat 0.0 g
Total Carbohydrate 4.8 g
Dietary Fiber 1.1 g
Sugars 1.8 g
Protein 2.5 g

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I recall back in my not so fit days that when I’d sometimes order pizza, I’d usually always have leftovers. Those were obviously my pre Coach Kozak days because I never have leftovers now however back then, my takeout pizza was always a tasty breakfast treat, totally healthy I know. So I had a thought recently, why don’t we just take our favorite healthy breakfast foods and put them in pizza form!?

Here we have for you an incredibly tasty and healthy breakfast pizza! Best part is that you can totally have fun with your toppings and get the kiddos involved. Here are the ingredients you’ll need for my version of breakfast pizza:

1 sprouted grain tortilla or tortilla/wrap of your choice
1 egg + 1 egg white (can be omitted by my vegan friends)
2 chopped breakfast turkey patties (can be omitted by my vegan friends)
1/2 cup spinach
1/4 cup button mushrooms
3 tbsp shredded pepper jack cheese
2 tbsp sliced onion
1.5 tbsp pasta sauce of your choice

Preparation

Preheat your oven to 450 degrees and once heated, place your tortilla in the oven for 3-4 minutes allowing it to crisp on the edges. Remove.

Next you’ll place your pasta sauce (I used a pesto) and layer your spinach on top of your sauce. Next, I already precooked my eggs and turkey patties and you’ll layer the eggs followed by your additional protein should you choose. You’ll then lastly add your mushrooms and onions followed by a few sprinkles of cheese. Bake for 10-12 minutes…

Once your pizza is ready, the cheese will be melted and bubbly! Now I used a vegan cheese so it doesn’t quite melt the way dairy cheese does or at least this particular brand didn’t but I must say, this breakfast pizza is great anytime of the day!

Nutrition Facts reflect usage of large tortilla. Adjust accordingly if utilizing taco sized tortillas.
1 Serving
Amount Per Serving
Calories 447
Total Fat 21.0 g
Saturated Fat 5.1 g
Polyunsaturated Fat 1.3 g
Monounsaturated Fat 2.6 g
Total Carbohydrate 30.6 g
Dietary Fiber 6.4 g
Sugars 2.6 g
Protein 33.0 g

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Coach Kozak and I like to go vegan a few meals out of the week. Not for any particular reason other than it makes us feel better about going animal protein free. One morning while working and watching Bloomberg, we watched an interview with the CEO of Beyond Meat, Ethan Brown. I immediately visited their website and particularly enjoyed their mission statement which states they “aim to improve human health, positively impacting climate change, conserving natural resources and respecting animal welfare.”

Beyond Meat currently offers chicken-free chicken strips and beefy crumbles. Their chicken-free strips come pre-seasoned in lightly seasoned strips, grilled strips, and southwest strips. Beefy crumbles are offered in regular flavor and feisty crumbles that adds more of a spicy kick. I love the product because one serving (6 strips/3oz) of the chicken-free strips offers of 120 calories and 20g of protein! In addition, they’re low carb. The beefy crumbles, for 1/2 cup serving you get 90 calories and 10g of protein and in all honesty, this product tastes like the real thing! The source of protein comes from non-GMO soy protein and pea protein isolate. The beef and chicken flavor comes from a unique blend of spices making you believe that you’re actually eating the real thing. We love Beyond Meat in this household but have had a hard time finding the beefy crumbles anywhere! Most beef substitutes are full of gluten and GMO soy, so I’m holding out hope I’ll get my hands on some soon.

Since by red meat loving brother has been staying with us, I’ve been doing my best to introduce him to whole foods and slowly showing him a vegan/vegetarian diet. For lunch yesterday I decided to take my chicken-free strips and make him a chicken salad. He was skeptical but open to it.

So I took the “meat” and heated it up according the to package recommendations; in the skillet.

While that worked up I chopped 2 stalks of celery, finely chopped 3/4 cup of baby carrots in the food processor along with 1/2 a small onion, and chopped up some fresh parsley. Once the chicken was heated, I placed the chicken in the food processor to get it to the shredded chicken consistency.

Once pulsed for about 8-10 seconds, I added it to the vegetable bowl and blended it all together.

Since the strips are already seasoned, I only added  little bit of pepper and cayenne for a little extra spice. Add in 2 tablespoons of Greek yogurt or vegan mayo and voila! Easy chicken-free chicken salad!

I’m happy to report my bro devoured his open faced sandwich and then asked for  a little more of the chicken salad by itself! I think that was a slam dunk for me. 🙂

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There are so many variations of the protein pancake that I just can’t seem to get enough of. It’s easy and low calorie in comparison to what you find at your local IHOP or diner and jam packed full of protein!

So I often get questioned on whether or not protein powder can be omitted in my protein pancake recipes and the answer is always yes by simply swapping the powder for flour but why would you want to do that?

By consuming a high protein breakfast you accomplish quite a few of your dietary needs such as helping you meet your daily protein requirement, increasing satiety, and reducing mid-morning hunger. This in turn will help you stave off those cravings for junky foods later in the day.

Starting your day with this type of breakfast can help you on your weight loss journey or stay on track if you’re already in maintenance mode. Not to mention, it fits nicely into the HASfit meal plan.

On the menu this morning, Apple Cinnamon Protein Pancakes! Because who doesn’t love the combination of cinnamon and apple?! Cinnamon is a fantastic spice that helps control your blood sugar so you’re not spiking out of control and apple is a great source of fiber helping you feel full. I got a FAB deal at Whole Foods yesterday for my Sunwarrior Protein Powder and was excited to get cookin’!

Here are the ingredients you’ll need for your healthy pancake recipe:

1/4 cup of gluten free oat flour (rolled oats pulsed into a flour)
1 scoop of vanilla protein powder of your choice
2 tbsp milk of your choice (I used unsweetened almond milk)
2 tbsp unsweetened apple sauce
2 egg whites (6 tbsp)
1 tbsp ground flax
1/2 tsp ground cinnamon
1/2 of a small apple (I used a Gala apple)

To begin, take your beautiful apple…

Cut it in half and peel it like so..

Take that half and half it. You’ll then take one of the 1/4 pieces and chop it up, set it aside. Next, combine all of your dry ingredients and mix them together.

Then add in the wet ingredients and mix until well combined. Once that’s done, mix in your chopped apple.

On your stove, take a skillet and place it on a medium high heat spraying it with a non stick cooking spray. Add your batter to the hot skillet and cook on either side for approximately 1 minute.

Continue cooking until all the batter is gone and make the pancakes any size you’d like! I made three medium sized pancakes, topped them with the other 1/4 apple and sprinkled on more cinnamon.

I then drizzled about a tablespoon of pure organic maple syrup on top for more deliciousness but you can also use honey!

It was so dang yummy, I just may have to have breakfast for dinner! 🙂

Nutrition Facts
1 Serving
Amount Per Serving
Calories 294
Total Fat 6.2 g
Saturated Fat 0.1 g
Polyunsaturated Fat 1.8 g
Monounsaturated Fat 0.5 g
Total Carbohydrate 37.1 g
Dietary Fiber 9 g
Sugars 15 g
Protein 28 g

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