Ingredients:
1 lb lean ground beef
1 package of boil in a bag brown rice or 1/3 cup uncooked quinoa
1 green bell pepper diced
½ medium onion diced
1 can black beans (do not drain)
1 can diced tomatoes (do not drain)
1 tablespoon each of  garlic powder, cumin, chili powder
Chopped cilantro
½ cup cheese

Preparation:
Over a medium high heat brown meat and add onion and bell pepper allowing them to soften. Add in spices and allow to sauté for 2 minutes.
Add in beans, tomato, and add in 2-3 tablespoons of broth or water if the mixture seems dry.
Bring the mixture to a simmer and add cilantro. Remove from heat and stir in the uncooked rice.

Pour the mixture in an 8X8 casserole dish, top with cheese and additional cilantro. Cover with foil and bake at 350 for 15 minutes. Remove foil and continue baking for an additional 10 minutes until cheese is bubbly. Serve and enjoy!

Nutrition facts are for 1 serving. This recipe makes 8 servings.
Calories 206
Total Fat 4.8 g
Saturated Fat 1.9 g
Polyunsaturated Fat 0.2 g
Monounsaturated Fat 0.1 g
Total Carbohydrate 21 g
Dietary Fiber 5 g
Sugars 2 g
Protein 19 g

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Coconut flour seems to be all the rage these days and for good reason. It’s a flour that is made from fresh coconut meat and ground into a fine flour. It’s incredibly high in dietary fiber, more than any other flour in fact. It’s also gluten free, low in carbohydrate, which in combination with the high fiber content assists with keeping your blood sugar stable and the increased feeling of satiety.

I’ve been on quite the oatmeal kick these days but had a dream one night of light and fluffy blueberry pancakes (thank you pregnancy brain) and when I awoke the next day, I had to have some. Now as much as I would love to drive to my local Ihop for a fat stack of pancakes but take a look at what it’ll set me back as far as nutritional content:

Directly from Ihops website for Blueberry Pancakes for a stack of 4
Calories 690
Calories from Fat 150
Total Fat (g) 17
Saturated Fat (g) 5
Trans Fat (g) 1
Cholesterol (mg) 80
Sodium (mg) 2110
Carbohydrate (g) 118
Fiber (g) 8
Sugar (g) 37
Protein (g) 18

Talk about spiked blood sugar and needing a nap afterward. No thanks! Not to mention you’ll probably be hungry an hour later. So here are the ingredients you’ll need for delicious coconut flour blueberry pancakes:

1/4 cup coconut flour
1/2 cup milk of your choice (I used my flax milk)
2 large eggs
1/2 tablespoon of honey or maple syrup
1/2 tsp pure vanilla extract
1/4 tsp baking soda
pinch of salt
Blueberries are not currently in season so I used 3 tablespoons of frozen blueberries.

Preparation:

Place your pan or griddle on a medium low heat and spray with a generous amount of a non stick cooking spray.

In a bowl, combine the dry ingredients first and mix. To the dry ingredients add the wet (milk, eggs, honey, & vanilla) and whisk until all of the lumps in the batter are gone. Now mix in your blueberries and stir gently.

I use a large spoon and take about 2 tablespoons of the batter to create large medallion sized pancakes. Allow to cook for about 1-2 minutes on each side or until cooked all the way through the middle.

This will yield about 8 pancakes! Perfect for a single serve size or for your kiddos however this recipe can easily be doubled or tripled!

I topped my pancakes with full fat Greek yogurt (plain) that I sweetened with about 3/4 of a tablespoon of maple syrup and topped it with crushed walnuts for some brain boosting omega-3’s. Top yours however you’d like or even switch up your fruit and use diced apples, strawberries or raspberries. I even made these for my nephews when they were visiting and they totally loved them. Bon apetit!!!

Nutrition Facts
1 Serving = the entire stack of medallions (does not include toppings)
Amount Per Serving
Calories 302
Total Fat 15 g
Saturated Fat 7 g
Polyunsaturated Fat 4 g
Monounsaturated Fat 3 g
Cholesterol 372 mg
Sodium 557 mg
Potassium 162 mg
Total Carbohydrate 22 g
Dietary Fiber 11 g
Sugars 6 g
Protein 17 g

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Alright so to speak truthfully and if you follow me on Instagram, you know I enjoy a daily almond butter (open faced) sandwich. Well last night (at 10pm) I was out of my Ezekiel bread and had nothing to spread my almond butter on, CRISIS! What I did have was 2 ripe bananas and I decided to whip up a quick batch of cookies. Because I ran out of space on my baking sheet, I took the leftover batter and made mini muffins.

Since they came out really, really good, here I am sharing the recipe with all you fit foodies. These cookies or muffins are low glycemic, sugar free, and full of nutrients.

Here is what you’ll need for your nutritious banana chocolate chip cookies:

DRY INGREDIENTS:
1 cup sprouted wheat flour (whole wheat or all purpose gluten free works as well)
1/4 cup ground flax
1/2 tsp baking powder
1/4 tsp baking soda
1/4 cup chocolate chips (I use Enjoy Life mini chips)
Pinch of Himalayan Pink Salt

WET INGREDIENTS:
2 medium sized ripe bananas
2 tbsp milk of choice
1 1/2 tbsp coconut oil
1 egg
1/2 tsp vanilla extract

PREPARATION

Preheat your oven to 350 degress.

Mix all of your dry ingredients together and set aside. In a separate bowl, mash your ripe bananas until most of the lumps are gone. *Ripe bananas are IMPORTANT as this is a sugar free recipe and all the sugar will come from the bananas.*

Next, melt the coconut oil over a double boiler or microwave and whisk into the mashed banana. Add the egg, mix in the vanilla, and lastly the milk.

Once the wet ingredients are combined, add the dry ingredients into the wet ingredients in thirds. Try not to over mix the batter as this can lead to dense cookies! If the batter seems too dry, feel free to add in a few more splashes of milk. Fold the chocolate chips into the batter.

Bake for 10-12 minutes for super moist cookies or mini muffins!

Nutrition Facts
15 Cookies
Amount Per Serving
Calories 92
Total Fat 4g
Saturated Fat 2.3 g
Polyunsaturated Fat 0.6 g
Monounsaturated Fat 0.3 g
Total Carbohydrate 12g
Dietary Fiber 2g
Sugars 4g
Protein 2g

The post Banana Chocolate Chip Cookies – Healthy Cookie Recipe appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

Ingredients:
1 cup pumpkin puree
1 cup almond butter
¾ cup cacao powder
¼ cup maple syrup
¼ cup chocolate chips or cacao nibs
1 tsp ground cinnamon

Healthy Dessert Recipe Preparation: Preheat your oven to 350 degrees. In a food processor combine all of the ingredients except for the chocolate chips and mix until well combined. You may need to scrape down the sides of your food processor and continue mixing.

Once the dough is combined stir in the chocolate chips and place the dough in the refrigerator for 10-15 minutes to allow it to set.

On a baking sheet lined with parchment paper, drop a spoonful of dough onto the baking sheet and bake for 12-15 minutes. Allow the cookies to completely cool and ENJOY!

Nutrition Facts
15 Servings
Amount Per Serving
Calories 125
Total Fat 9 g
Saturated Fat 1.1 g
Polyunsaturated Fat 0.0 g
Monounsaturated Fat 0.0 g
Total Carbohydrate 11 g
Dietary Fiber 4 g
Sugars 5 g
Protein 4 g

The post Healthy Pumpkin Chocolate Chip Cookies Recipe – HASfit Pumpkin Cookies Recipe appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

Chocolate Avocado Pudding Ingredients:
1 large avocado or 2 small
2 tablespoons raw cacao powder
2 tablespoons raw honey or maple syrup
2 tablespoons milk of choice
¼ tsp vanilla extract

Preparation: Place all ingredients in a food processor until well blended. At this point you can also add more chocolate or honey if desired.
Serve immediately or chilled.

The nutritional information is for 1 serving. The recipe makes 2 servings.
Calories 221
Total Fat 12 g
Saturated Fat 2 g
Polyunsaturated Fat 1.4 g
Monounsaturated Fat 7.5 g
Total Carbohydrate 29 g
Dietary Fiber 4.5 g
Sugars 16 g
Protein 4 g

The post Chocolate Avocado Mousse – HASfit Chocolate Avocado Pudding appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

Ingredients:
2-3 pound spaghetti squash

How to Make Spaghetti Squash

Preheat your oven to 375 degrees. With a sharp knife, carefully cut the squash length wise and with a spoon, scoop out the seeds until each side if hollowed out. With a non-stick cooking spray, spray both the baking dish and spaghetti squash and lay the squash on the sheet cut side down. Bake the squash for 40-45 minutes or until you’re able to pierce the squash fairly easily with a knife.

Remove from the oven and allow to cool almost completely before taking a fork and scraping the inside of the spaghetti squash. Enjoy as a pasta replacement or in a casserole of your choice.

Nutrition Facts
1 Cup
Amount Per Serving
Calories 42
Total Fat 0.5 g
Saturated Fat 0.1 g
Polyunsaturated Fat 0.2 g
Monounsaturated Fat 0.0 g
Total Carbohydrate 10 g
Dietary Fiber 2 g
Sugars 4 g
Protein 1 g

The post How to Make Spaghetti Squash Pasta – HASfit Making Spaghetti Squash appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

Hey y’all, hope you guys are enjoying all of your end of summer holiday festivities! Coach and I are taking it easy and spending quiet time with family. Nothing crazy and no major cook out. Mom ruined that by getting sick on a holiday weekend, get well soon moms! 🙂

Anyway, one of my favorite summer veggies is sitting in my fridge waiting to be used up so I decided to bake. Zucchini’s are in season from about May through about mid September so since we have a little bit of time to enjoy this veggie, I made something that will get your kiddos eating veggies. I made Chocolate Zucchini Bread Bites! And since September is National Childhood Obesity Awareness Month, let’s get them in on the fun and the kitchen!

Zucchini’s contain more potassium than a banana, are rich in fiber as well as antioxidants. Add in a healthy dose of Vitamin A & C as well as manganese and you have an all star veggie!

Here’s what you’ll need for your super healthy Chocolate Zucchini Bread Recipe:

Dry:
1 cup almond flour
1/4 cup cacao powder
1/4 cup ground flax
1/4 cup + 2 tbsp coconut sugar
1 1/2 tsp baking soda
1/4 tsp salt

Wet:
1/4 cup coconut oil (melted)
1/4 cup plain Greek yogurt
1 egg
1 tsp apple cider vinegar
1 tsp vanilla extract

Late Add-Ins:
1 cup grated zucchini
1/4 cup mini chocolate chips

Preparation: Start by preheating your oven to 350 degrees. In a bowl stir all of your dry ingredients together until completely combined.

Next, combine all of your wet ingredients in a separate bowl until combined as well. Create a well in the center of your dry ingredients and pour in the wet. Fold the dry and wet ingredients until a batter is formed but making sure not to over mix.

Next add in the grated zucchini, then the chocolate chips until everything is incorporated.

Take a mini muffin tin and spray it with a non-stick cooking spray and fill the tins about 3/4 full. Bake for 18-22 minutes or until an inserted toothpick comes out clean. This recipe will yield 24 bites.

This sweet treat is so nutrient dense, you won’t even think twice about giving it to your kiddos! Coconut sugar is low glycemic, cacao powder is minimally processed so it retains much of the magnesium and iron. Couple that with the nutrients in the zucchini, the Omega 3s from the flax, super healthy fat from the coconut oil, not to mention this is a gluten free recipe. What’s not to love?

These zucchini bites are great for a small afternoon snack or as a sweet treat to pack in their lunch or post dinner.

Nutrition Facts
24 Servings
Amount Per Bite
Calories 74
Total Fat 5.6g
Saturated Fat 2.4g
Polyunsaturated Fat 0.3g
Monounsaturated Fat 0.2
Total Carbohydrate 6
Dietary Fiber 1
Sugars 3g
Protein 2g

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Almond Butter Cookie Recipes Ingredients:
½ cup almond meal
¼ cup protein powder
1/8 cup milk
2 tbsp almond butter
1 tbsp honey
1 tbsp coconut flour

Preparation:
Preheat your oven to 325 degrees. In a bowl combine all of your ingredients until soft dough is formed.

Pinch off about a tablespoon of dough and roll them into a ball. Place the ball onto a cookie sheet lined with parchment paper and flatten with the palm of your hand.
Bake for 6-10 minutes or until they’ve reach golden brown.

This healthy cookie recipe makes 6 servings. The nutritional information is for 1 serving.
Calories 116
Total Fat 8 g
Saturated Fat 0.8 g
Polyunsaturated Fat 0.0 g
Monounsaturated Fat 0.0 g
Total Carbohydrate 7.5 g
Dietary Fiber 2.4 g
Sugars 4.0 g
Protein 6.2 g

The post Protein Almond Butter Cookies Recipe – HASfit Gluten Free Cookie Recipes – Healthy Cookie appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

It’s a busy day of errand running so before I head out the door, I need a little snack to power me through. So I made a delicious dip made from simple whole ingredients I always have on hand.

Every single time I tell people I eat Greek yogurt they always make the same face…

but before you click away from this post and think to yourself “but it taste like sour cream!” let me let you know that you can alter the taste by making it sweet. In fact, I DO NOT recommend buying premixed yogurts because they’re LOADED with added sugars and junk ingredients. Just buy plain and you can control the flavors and sweetness. So back to my dip, here’s what you’ll need to make the healthy and delicious almond butter Greek yogurt dip:

1/3 cup PLAIN Greek yogurt (Buy dairy organic when possible. Check your favorite brands for coupons!)
1 tablespoons natural almond butter (you can even use peanut butter)
2 tsp stevia (Can also use raw honey or maple syrup)
dash of ground cinnamon

In a bowl combine the yogurt, almond butter, and sweetener of your choice and mix until thoroughly combined. Add in a few dashes of cinnamon and continue mixing. Slice an apple or fruit of your choice and begin the dunk fest! This dip is fantastic because it’s low in sugar, contains probiotics as well as protein from the Greek yogurt, you get healthy fats from the almond butter, and the cinnamon helps stabilize your blood sugar.

Nutrition Facts reflect the dip alone and does not include the fruit.
1 Serving
Amount Per Serving
Calories 144
Total Fat 9.0 g
Saturated Fat 0.7 g
Polyunsaturated Fat 2.2 g
Monounsaturated Fat 5.2 g
Total Carbohydrate 8 g
Dietary Fiber 3 g
Sugars 3 g
Protein 10 g

The post Almond Butter Yogurt Dip – Greek Yogurt Snack Recipe appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

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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