SOUTHWESTERN CHICKEN CASSEROLE

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What’s awesome about this recipe, is that it reminds me of one GIANT Chipotle burrito bowl. I am a GIANT Chipotle fan  I get the same thing every time- can you guess what it is? A GIANT chicken burrito bowl  It’s been a while since I posted a one pot meal, but it is Sunday….so why […]

Healthy Dinner Recipes in 20′ :Sesame-Tofu Stir-Fry

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Sesame-Tofu Stir-Fry Makes: 4 servings Prep time: 14 minutes Cook time: 6 minutes Ingredients 1 12-ounce package extra-firm tofu, drained and cut into 1/2-inch cubes Cornstarch 1/4 cup finely chopped peanuts 1 tablespoon sesame seeds 1 teaspoon grated fresh ginger or 1/2 teaspoon ground ginger 1/8 teaspoon crushed red pepper 1 tablespoon cooking oil 1 16-ounce bag frozen […]

Our Best Low-Calorie Dessert Recipes

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Just because you’re trying to eat healthy doesn’t mean you can’t have dessert. Here, our picks for the best, healthiest dessert recipes. From chocolate lovers to fruit and more, we’ve got your sweet tooth covered. Greek Yogurt with Oranges and Mint Add oranges, honey, and mint to plain yogurt and you have yourself a healthy […]

WHEY BETTER MAC AND CHEESE

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  CALORIES :614  PROTEIN: 34g  FAT: 28g  CARBS: 54g WHEY BETTER MAC AND CHEESESERVINGS: 4 YOU’LL NEED 1⁄2 lb whole-grain elbow pasta 1⁄2 lb chorizo sausage, thinly sliced
 1 cup shredded sharp cheddar cheese
 2 cups low sodium chicken broth
 14 oz (1 can) diced fire-roasted tomatoes
 1⁄2 cup unflavored whey protein powder
 1 yellow onion, diced
 2 cloves garlic, minced
 1⁄2 cup 1% or 2% milk
 […]

Healthy Recipe: Farro Salad

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Swap out meat, or complement it, with farro for a nutrient-dense and satisfying lunch or dinner.   We all get bored with grilled chicken and lean beef—even quinoa is running its course. So we’re more than willing to try a new muscle-building food when the opportunity comes our way. While farro certainly isn’t new—the ancient grain’s been […]

Southwestern Pizza

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Prep time: 8 minutes Cook time: 10 minutes Makes: 3 servings Ingredients Nonstick cooking spray 1 12-inch 100% whole wheat pizza crust 1 cup prepared tomato salsa 1 1/4 cups shredded reduced-fat 2 percent mozzarella 1 1/3 cups canned black beans, drained and rinsed 1 small sweet red pepper, seeded and thinly sliced (about 2/3 cup) 2 scallions, trimmed and thinly sliced […]

Cherry-Hazelnut Oatmeal

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We enjoyed the hearty texture of steel-cut oats, which are often called Irish oats. To make this recipe with regular rolled oats, reduce the water to 4 cups, and simmer 4 minutes or until desired consistency   Yield: 6 servings Ingredients 6 cups water 2 cups steel-cut oats (such as McCann’s) 2/3 cup dried Bing or other sweet cherries, […]

Salmon Tacos with Pineapple Salsa

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  Don’t feel guilty for indulging in your favorite Mexican dish with these low-carb tacos. Calories 353 Protein 25g Fat 23g Carbs 15g Servings: 4 Ingredients: 1 lb  wild Alaskan salmon fillets 1 1/2 cups  cherry tomatoes, quartered 1  avocado, diced 1 cup  cubed pineapple 2  green onions, thinly sliced 1  jalapeno pepper, seeded and minced […]

Spaghetti Squash with Meat Sauce

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Substitute spaghetti squash to slash carbs in your favorite pasta dish. Calories 423 Protein 32g Fat 14g Carbs 47g Servings: 4 Ingredients: 2  medium sized spaghetti squash 1 tbsp  grapeseed oil or canola oil 1  yellow onion, diced 2  garlic cloves, minced 1  red bell pepper, diced 1 lb  lean ground beef 1  (26 oz.) jar […]

Garden Tilapia Burger

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Reel in this tasty fish recipe for your muscle building protein options. Tilapia gets a bad rap. Some people think it’s a bland fish and not worth the effort, while others have negative feelings on its method of sourcing and the health benefits. It’s true that the vast majority of tilapia is farmed, but this New York Times […]

Muscle-Up Mushroom and Turkey Lasagna Recipe

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Get a taste of Italy with this healthy, high-protein recipe. There’s really nothing like a slice of good lasagna, served piping-hot, fresh from the oven with a medley of melted cheeses ready to tease your palate. Mmm…cheese. Unfortunately, hitting your local Italian food eatery too often can prove costly for your waistline. So you might […]

5 Quick Exercises for Flatter Abs

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Crunch Beat This move targets abs and legs. Lie faceup on mat with knees bent 90 degrees, legs lifted, calves parallel to floor. Place hands behind head, elbows out, and crunch up, living shoulders off mat. Extend legs diagonally up, cross ankles, and extend arms overhead. Holding this position, switch feet over and under each […]

10 Fitness Foods to Help You Get in Shape Faster

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Beet juice for stamina Recent research shows that this ruby red root veggie may be more effective at boosting energy than caffeine, or nearly anything you’ll find in the supplement aisle. When UK researchers asked male athletes to down either 16 ounces of organic beetroot juice or a placebo, those who gulped the real thing cycled for […]

The Secret to Successful Dieting

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When it comes to weight loss and dieting, there is often a mind boggling difference between what we are told will work and what actually works. A quick Google search for ‘weight loss tips’ or ‘weight loss strategy’ throws up endless quick fix, faddy, typically restrictive diets and a range of “secret” ingredients and products. […]

Nutrition = Profit

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Wouldn’t it be great if business leaders and employers recognised the connection between the food eaten by their employees and company profits? Nutrition = profit. At first it seems to be a huge jump. In fact, it is one of those things that somehow feels more American (if you know what I mean). But nestled […]

The highs and lows of a Group Fitness Movement

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The studio and class timetable has become an integral of gyms and health clubs across the world. We’ve graduated significantly from the stereotypical ‘feel the burn’ Jane Fonda aerobics (though this old school concept has made a bit of a comeback!) to include weight training, HIIT interval training, core strength and sport inspired workouts. Take […]

Fats and Cholesterol – All bad?

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Fats When we mention fats, we are referring to lipids, which includes a number of different compounds from fatty acids to triacylglycerols. Lipids play many roles in the body and should be included in our diet as an energy source and a source of essential fatty acids. Essential fatty acids cannot be made in the […]

Protein

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At Fresh Fitness Food, we emphasise the importance of protein, especially in conjunction with a fitness regime. It plays a critical part in the diet and we focus on quality sources of protein/amino acid. What is protein? Proteins are polymer chains of amino acids linked together. They are an essential nutrient in the diet due […]