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Ingredients:
¼ cup blueberries
¼ cup balsamic vinegar
½ tablespoon sugar free syrup, maple syrup, or honey
½ tablespoon Dijon mustard
¼ cup olive oil
salt and pepper to taste

Nutrition Facts
15 Servings
Amount Per Serving
Calories 38.9
Total Fat 4.3 g
Saturated Fat 0.5 g
Polyunsaturated Fat 0.2 g
Monounsaturated Fat 2.0 g
Total Carbohydrate 0.4 g

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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

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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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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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Low Sodium Barbecue Sauce Recipe Ingredients:
1 (14.5-oz) can diced tomatoes
1/2 cup pitted dates (about 5), roughly chopped
¼ cup apple cider vinegar
2 TB dried minced onion
2-3 tsp chili powder
2 tsp powdered mustard
2 tsp garlic powder
3 tsp fine sea salt

Put all ingredients into a small saucepan, cover and cook over medium heat, stirring occasionally for 10 minutes.

Carefully transfer to a blender and process, adding a few tablespoons of water as needed to make a smooth purée.

Serve warm, or set aside to let cool and then cover and chill until ready to serve.

This recipe makes 8 servings of 1/4 of a cup. The nutritional information is for one serving:
Calories 30
Total Fat 0.1 g
Saturated Fat 0.0 g
Polyunsaturated Fat 0.1 g
Monounsaturated Fat 0.0 g
Total Carbohydrate 7.5 g
Dietary Fiber 1.2 g
Sugars 5.6 g
Protein 0.9 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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Dressing Ingredients:
¼ cup balsamic vinegar
2 tbsp Dijon mustard
1 tbsp honey
¼ tsp pepper
1 tbsp olive oil

Kale Salad Recipe Ingredients:
1 bunch or six cups of chopped kale
½ shallot thinly sliced
2 cups sliced fresh strawberries
¼ cup sliced almonds

In large mixing bowl, beat vinegar, mustard, honey and pepper with whisk. Beat in olive oil; blend until smooth. Add kale and shallot; toss until kale is thoroughly coated. Gently mix in strawberries and almonds. Divide evenly among 4 serving plates. Serve immediately and enjoy.

The kale recipe makes 4 servings. The nutritional information is for 1 serving.
Calories 170
Total Fat 8.2 g
Saturated Fat 0.6 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 2.6 g
Total Carbohydrate 21.6 g
Dietary Fiber 5.9 g
Sugars 8.9 g
Protein 5.5 g

The post Strawberry Kale Salad Recipe – HASfit Kale Recipes – Kale Salad Recipes – Kale Recipe appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

Ingredients:
1 cup quinoa
1 to 1 ½ cup water, broth, or milk

How to Make Quinoa in a Saucepan
Bring your liquid to a rapid boil on a medium high heat and add your quinoa to the boiling liquid. Allow to boil for about 30 seconds up to one minute. Reduce heat to a low, cover and simmer your quinoa for 15 to 20 minutes or until all of the liquid is absorbed and fluff with a fork.

Cooking Quinoa in a Rice Cooker
Combine quinoa and liquid in a rice cooker and stir. Cover and begin the cooking process as directed on your rice cooker and the cooking of the quinoa will end once the quinoa has absorbed the liquid. Fluff with a fork and enjoy!

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Cauliflower Rice Ingredients:
1 head of cauliflower
1 teaspoon of coconut oil
1 tablespoon of water
Salt and pepper to taste

Cauliflower Rice Recipe Preparation

Remove the cauliflower florets from the core and chop into manageable sizes for your food processor or high powered blender. Chop the florets for about 20 seconds or until it takes the shape of grains of rice. Next, you can choose how to cook your cauliflower rice.

For microwave preparation, place the cauliflower rice in a microwave safe bowl along with one tablespoon of water. Microwave for 6-7 minutes until tender as this will steam your cauliflower rice. You may add salt and pepper to taste once done.

For skillet preparation, place a teaspoon of coconut oil into pan on medium-high heat. Add your cauliflower rice to the hot skillet and cook, stirring frequently, for approximately 4-5 minutes or until the majority of the moisture is gone. Pan frying the cauliflower rice will provide a slightly dryer consistency than the microwave version. Add salt and pepper to taste.

Nutritional Information is for 1 serving. This recipe makes 4 servings.
Calories 35.9
Total Fat 0.3 g
Saturated Fat 0.0 g
Polyunsaturated Fat 0.1 g
Monounsaturated Fat 0.0 g
Total Carbohydrate 7.5 g
Dietary Fiber 3.6 g
Sugars 0.0 g
Protein 2.8 g

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Chickpeas or Garbanzo beans? Whatever you call them, it doesn’t matter, just eat them. This legume is full of fiber with just two cups providing you with your recommended daily value of fiber. 65 -75% of the fiber found in chickpeas include insoluble fiber which is great if colon health is important to you. In addition, research suggests that when consumed, chickpeas can actually improve your cholesterol. Chickpeas can assist with blood fat regulation, to include lower levels of LDL-cholesterol, total cholesterol, and triglycerides. Lastly to be mentioned in this blog post is that chickpeas are great for blood sugar regulation. It doesn’t take long for garbanzo bean consumption to improve ones control of blood sugar and insulin secretion. Equally important, only one-third cup of the beans per day is suggested to provide these blood-sugar related health benefits. How awesome is that!?

With that being said, I have a fresh and delicious way for you to integrate chickpeas into your diet. This recipe is a great side or can serve as a meal on it’s own. I personally love to toss in salmon to this salad or even tempeh for more protein.

All you’ll need for this vegan friendly chickpea salad are the following:

1 can of 15oz chickpeas (drained and rinsed)
1 medium carrot
2 small stalks of celery or 1 large
1/4 of a small red onion
1-2 cloves of garlic
One fresh bunch of parsley or 1/4 cup
1 tbsp of lemon juice or juice of half a lemon
2-3 tablespoons of crumbled feta or goat cheese (optional)
salt and pepper to taste

To begin, place all of your vegetables in a food processor.

Onion, garlic..

Carrot…

Celery…

Parsley…oh my!

Blend it all together in your processor until finely chopped. Then, get your beautiful bowl of drained and rinsed chickpeas ready.

And add the vegetables, lemon juice, salt and pepper to the bowl.

Mix and voila! That’s it. I added a bit of crumbled goat cheese on mine as you see but leave that off if it doesn’t suite your fancy.

Best thing about this recipe is that you can do so much with it. You can add a tablespoon or two of olive oil, mix in some crunch such as slivered almonds, or even as previously mentioned, mix in a protein such as chicken, tempeh, tofu, or even salmon. Make this recipe your own and reap all the healthful benefits of eating chickpeas.
Nutrition Facts
4 Servings (1/2 cup)
Amount Per Serving
Calories 159
Total Fat 1.5 g
Cholesterol 0.0 mg
Sodium 385.9 mg
Potassium 343.5 mg
Total Carbohydrate 30.8 g
Dietary Fiber 6.3 g
Sugars 0.7 g
Protein 6.5 g

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