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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

The post Easy Blueberry Vinaigrette Recipe – Healthy Salad Dressing Recipes appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

Healthy Brownie Recipe Ingredients:
¾ cup maple syrup or honey
½ cup unsweetened cacao powder
½ cup coconut flour
1/3 cup coconut oil (can also use butter, mashed banana, or applesauce)
2 tbsp milk of your choice
1 tsp vanilla extract
5 flax eggs (5 tbsp ground flax + 15 tbsp water) or 5 eggs
½ tsp salt
½ tsp baking soda

Preparation: Preheat your oven to 350 degrees. If using flax eggs, combine 5 tablespoons of ground flax with 15 tablespoons of water, mix and set aside for 10 minutes.

In a bowl, combine the coconut flour, cacao, baking powder and salt. Mix until combined.

In a separate bowl, mix the flax eggs or eggs, vanilla, maple syrup, and oil until all of the ingredients are well blended. Using a hand blender, slowly pour the wet ingredients into the dry ingredients and mix until a batter if formed and no lumps remain.

In an 8×8 baking dish lined with parchment paper or sprayed with a non stick cooking spray, pour the batter into the dish and bake for 25-30 minutes. Once done, cool completely as to allow the brownies to set and enjoy!

Coconut Flour Brownies Recipe makes 12 servings. The nutrition facts are for 1 brownie.
Calories 145
Total Fat 8.2 g
Saturated Fat 6.2 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 0.4 g
Total Carbohydrate 19.3 g
Dietary Fiber 3.6 g
Sugars 13.6 g
Protein 2.1 g

The post Healthy Fudge Brownie Recipe – HASfit Coconut Flour Brownies – Vegan Gluten Free Brownie 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.

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

The post Fresh and Healthy Cole Slaw Recipe – Healthy Cole Slaw 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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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 

The post 8 Easy Fruit Infused Water Recipes appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

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

The post Sweet & Spicy Healthy Barbecue Sauce Recipe – HASfit Homemade Barbecue Sauce Recipe – Low Sodium appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

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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