These five recipes from FitOn are perfect for embracing soup season while keeping your wellness goals on track.

5 Soup Recipes to Cozy Up With This Season

#1 Creamy Tomato Basil Soup

Rich, velvety, and brimming with fresh herbs, this classic soup is anything but ordinary. Packed with antioxidants from ripe tomatoes and a touch of basil, it’s the ultimate comfort food that won’t weigh you down. Pair it with a slice of whole-grain bread or enjoy it on its own for a light, satisfying lunch.

Recipe: Creamy Tomato Basil Soup

Servings: 4

Ingredients:

• 1 can diced tomatoes
• 1 tsp sea salt
• 1 yellow onion, chopped
• 2 cloves garlic, minced
• ¼ cup coconut milk
• 32 oz vegetable broth
• 1 tbsp coconut oil
• Fresh basil leaves, for serving

Directions:

Step #1: Heat coconut oil in a large stockpot over medium heat. Add onion and garlic; sauté for 3-5 minutes until fragrant.

Step #2: Add diced tomatoes, vegetable broth, and sea salt. Bring to a boil, then reduce to a simmer for 15 minutes.

Step #3: Remove from heat and blend the soup with coconut milk until smooth and creamy.

Step #4: Serve hot with fresh basil.

#2 Cozy Chicken & Sweet Potato Soup

Looking for a soup that doubles as a complete meal? This cozy chicken and sweet potato soup adds hearty couscous and tender sweet potatoes to your classic chicken soup for an extra dose of healthy comfort. It’s packed with protein, fiber, and flavor, making it the perfect bowl to warm you up on chilly days. Bonus: it makes amazing leftovers!

Recipe: Cozy Chicken & Sweet Potato Soup

Servings: 4

Ingredients:

• ⅔ cup couscous
• 5 cups chicken broth
• 4 cloves garlic, minced
• 2 cups chicken breast, chopped
• 1 tbsp olive oil
• 1 onion, diced
• 2 celery stalks, diced
• 1 tsp turmeric
• 1 carrot, diced
• 2 sweet potatoes, peeled and cubed
• 1 tsp Italian seasoning
• Sea salt & black pepper, to taste

Directions:

Step #1: Heat olive oil in a large pot over medium-high heat. Add onion, carrots, and celery; cook for 4-5 minutes until beginning to become tender.

Step #2: Add sweet potatoes and cook for 3-4 minutes until they start to brown slightly. Stir in garlic, turmeric, and Italian seasoning; cook for 1 minute until fragrant.

Step #3: Pour in chicken broth and bring to a simmer. Cook for 10-15 minutes until sweet potatoes are almost tender.

Step #4: Add couscous and cook for 9-11 minutes until tender. Stir in chicken and cook until heated through.

Step #5: Taste and season with sea salt and black pepper as needed. Serve warm and enjoy!

#3 Winter Minestrone

Minestrone is a beloved Italian classic, and this winter version brings all the cozy comfort you crave. Packed with tender potatoes, hearty cannellini beans, and vibrant Swiss chard, it’s a thick, nourishing soup that warms you from the inside out. Perfect for a weeknight meal or make-ahead lunch, this soup proves that healthy can be hearty and satisfying!

Recipe: Winter Minestrone

Servings: 6

Ingredients:

• 2 tbsp olive oil
• 1 onion, chopped
• 2 carrots, peeled and chopped
• 2 celery stalks, chopped
• 3 oz thinly sliced pancetta, coarsely chopped
• 2 cloves garlic, chopped
• 1 lb Swiss chard, stems removed and chopped
• 1 russet potato, peeled and cubed
• 14 oz can diced tomatoes
• 1 sprig fresh rosemary
• 1 15-oz can cannellini beans, drained and rinsed
• 2 14-oz cans low-sodium beef broth
• 1 oz Parmesan cheese rind
• 2 tbsp fresh parsley, chopped
• Sea salt & black pepper, to taste

Directions:

Step #1: Heat olive oil in a large heavy pot over medium heat. Add onion, carrots, celery, pancetta, and garlic; sauté until the onion is translucent, about 10 minutes.

Step #2: Add Swiss chard and potato; sauté 2 minutes. Stir in diced tomatoes and rosemary sprig. Simmer until chard is wilted and tomatoes break down, about 10 minutes.

Step #3: Meanwhile, blend ¾ cup of the cannellini beans with ¼ cup of beef broth in a processor until almost smooth.

Step #4: Add the pureed bean mixture, remaining broth, and Parmesan rind to the pot. Simmer until potato pieces are tender, stirring occasionally, about 15 minutes.

Step #5: Stir in the remaining whole beans and chopped parsley. Simmer 2 more minutes until beans are heated through. Discard Parmesan rind and rosemary sprig.

Step #6: Ladle into bowls and serve warm.

#4 The Best Cabbage Soup

Cabbage soup never tasted so good! This vibrant, veggie-packed soup makes getting your daily greens easy, hearty, and satisfying. With lean ground turkey, fire-roasted tomatoes, and nutrient-rich cabbage and cauliflower rice, it’s the perfect bowl for warming up on a crisp day while keeping things healthy and flavorful.

Recipe: The Best Cabbage Soup

Servings: 4

Ingredients:

• 2 cups cauliflower rice
• 2 bay leaves
• 4 cloves garlic, diced
• 28 oz canned fire-roasted diced tomatoes
• 1 lb ground turkey
• 4 cups chicken broth
• 1 celery stalk, diced
• 2 tsp Italian seasoning
• 1 tsp kosher salt
• ½ tsp black pepper
• 4 cups green cabbage, chopped
• 1 onion, diced
• 1 carrot, diced
• 1 tbsp olive oil

Directions (Stove Top method):

Step #1: Heat a large pot or Dutch oven over medium-high heat. Add olive oil, then turkey, onion, salt, and pepper. Cook 4-5 minutes until turkey is browned and cooked through.

Step #2: Add carrots and celery; cook 3-4 minutes until beginning to soften.

Step #3: Stir in garlic and Italian seasoning; cook 1 minute until fragrant.

Step #4: Add cabbage, cauliflower rice, diced tomatoes, chicken broth, and bay leaves.

Step #5: Reduce heat to a simmer and cook 30-40 minutes, until cabbage and veggies are tender.

Step #6: Remove bay leaves, taste, and season with additional salt and pepper if needed. Serve warm.

Optional: You can also prepare this in an Instant Pot or Slow Cooker following similar layering and cooking times.

#5 Nourishing Butternut Squash Soup

Comfort food doesn’t have to be loaded with calories or fat. This cozy butternut squash soup is healthy, energizing, and full of nourishing ingredients that will leave you satisfied and warm. Sweet apples, fragrant sage, and a hint of nutmeg give it a cozy seasonal flavor, while creamy coconut milk adds richness without heaviness.

Recipe: Nourishing Butternut Squash Soup

Servings: 6

Ingredients:

• 2 butternut squash, peeled and chopped
• 1 onion, chopped
• 1 carrot, chopped
• 2 apples, chopped
• 4 cloves garlic, minced
• 2 cups vegetable broth
• ¾ cup canned coconut milk
• 1 fresh sage leaf
• ⅛ tsp cayenne pepper
• ¼ tsp nutmeg
• 1 tsp kosher salt
• ¼ tsp black pepper

Directions (Stovetop method):

Step #1: Heat a large soup pot over medium-high heat with a swirl of olive oil. Add onion and cook 6-8 minutes until tender.

Step #2: Add garlic and cook 1 minute until fragrant.

Step #3: Stir in butternut squash, carrot, apples, vegetable broth, sage, nutmeg, cayenne, salt, and black pepper.

Step #4: Bring to a simmer, cover, and cook 35-40 minutes until squash is tender.

Step #5: Add coconut milk and blend with an immersion blender until smooth (or blend in batches with a regular blender).

Step #6: Taste and adjust seasoning as needed. Serve warm.

Warm Up This Soup Season

Soup season is here, and these five recipes prove that healthy, comforting meals don’t have to be complicated. From creamy garlic tomato to nourishing butternut squash, each bowl is packed with flavor, nutrients, and cozy vibes perfect for chilly days. Whether you’re cooking for a weeknight dinner, meal prep, or a gathering with loved ones, these soups bring warmth, wellness, and satisfaction to every spoonful. Grab your pot, get cozy, and let this soup season be your most delicious and nourishing yet!

The post Giada Resized JPG 2 appeared first on FitOn - #1 Free Fitness App, Stop Paying for Home Workouts.

But fear not — there’s a way to keep your goals in check without stress, food guilt, or restriction.  The secret to staying on track this holiday season? Calling on healthy holiday swaps! That’s right, with a few simple swaps, you can enjoy your favorite holiday treats and feel good doing so. 

Ahead, delicious substitutions for all your favorite festive foods and treats. Think: healthy alternatives for chocolate, mashed potatoes, pasta, and more! Get ready to indulge without that “I have to unbutton my pants” feeling. Trust us, these ten healthy holiday swaps will have everyone going back for seconds.

10 Registered Dietitian-Approved Healthy Holiday Swaps

#1 Dark Chocolate VS. Milk Chocolate

What do chocolate chip cookies, hot cocoa, and peanut butter blossoms all have in common (besides being ridiculously tasty)? Milk chocolate. While it may be yummy, the added milk and sugars make this an ingredient worthy of a swap. Don’t worry, you can still get your chocolate fix. “Dark Chocolate is a very healthy swap for milk chocolate,” says Lisa Mastela, Registered Dietitian and Founder of Bumpin Blends, a line of personalized superfood smoothie cube blends designed to help meet the nutritional needs of women.  

Studies show dark chocolate contains up to 2-3 times more flavanols (naturally occurring antioxidants found in cocoa) than milk chocolate. Before you grab any dark chocolate off the shelf, Mastela says it’s important to be mindful of branding and ingredients. While dark chocolate contains heart-healthy antioxidants and minerals like magnesium, “it can have just as much sugar,” says Mastela. To ensure you’re making healthy holiday swaps, beware of ingredients. For the most nutritional benefits, studies recommend choosing dark chocolate that is at least 70% to obtain the most flavanols.

When your chocolate cravings are calling, try these (dairy-free and low-sugar) healthier alternatives:

Chocolate Chips: 

• Enjoy Life Foods dairy-free chocolate chips
• Endangered Species Oat Milk Chocolate chips
• Lily’s Stevia-Sweetened Chocolate Chips  
• Hu Kitchen Vegan and Keto-friendly baking chips
• Navitas Organics Cacao nibs
• Beyond Good Pure Dark Chocolate Melts

Cocoa/Cacao Powder:

• Unsweetened Cocoa or Cacao Powder

Chocolate Bars:

• Hu Kitchen Paleo Dark Chocolate 
• Lily’s Stevia Sweetened Chocolate Bars
• Eating Evolved Chocolate Bars

Hot Cocoa:

• Lakanto Monkfruit-Sweetened Drinking Chocolate 
• Laird Superfoods Hot Chocolate
• Numi Drinking Chocolate

Here’s How to Incorporate it Into Your Holiday Treats:

• Use dairy or refined sugar-free chocolate chips in holiday cookies or baked goods
• Make chocolate-dipped fruit using melted paleo chocolate 
• Add a spoonful of antioxidant-rich cacao powder to smoothies, pudding, or brownies
• Make healthy holiday bark with unsweetened melted chocolate

#2 Greek Yogurt VS. Sour Cream

Want a thick and creamy texture without the additional fat calories? We’ve got the best healthy holiday swaps for even your creamiest of needs. “Opting for a non-fat Greek yogurt in place of sour cream is a great alternative, notably because of the probiotics in Greek yogurt (which can support a healthy digestion) and the lack of fat.” This healthy substitute offers a thick and creamy texture without adding additional fat calories. Instead, you’ll get a healthy dose of protein! “We add non-fat Greek yogurt to our non-vegan smoothies for a boost of protein and probiotics,” says Mastela. Unlike sour cream which has under 1g of protein per serving, Greek yogurt contains about 20g per cup.

Greek yogurt is a 1:1 replacement for sour cream, making it an easy switch in recipes. When shopping, Mastela suggests reading ingredient labels to keep it healthy— many brands have loads of sugar in them.

We love Siggi’s Plain Icelandic Yogurt, Maple Hill Grass-Fed Organic Greek Yogurt, or Unsweetened Chobani and Fage Greek Yogurt!

And if you’re looking for a dairy-free alternative, you’ve got plenty of options!

• Try dairy-free greek yogurt brands like Kite Hill almond-based yogurt
• Make your own cashew sour cream by blending 1 cup of cashews soaked cashews with ½ cup of water, 1 tbsp of lemon juice, and ½ tsp apple cider vinegar!
• Purchase a dairy-free store-bought sour cream like Kite Hill Sour Cream or Forager Sour Cream

#3 Cauliflower, Sweet Potatoes, Winter Squash VS. Potatoes

Mashed potatoes are a holiday favorite, but each serving is accompanied by a hefty calorie count (and let’s be honest, we never just have one serving). To reduce calories and increase nutritional value, try these healthy holiday swaps. 

To save carbs and calories, Mastela recommends swapping white potatoes for cauliflower. “It’s a very bland and basic veggie with no taste,” but it’s rich in water and fiber with a similar fluffy consistency to mashed potatoes. Thus, it’s a great choice to bulk up any meal! Not wanting to give up potatoes in their entirety? Try half potatoes and half cauliflower!

Sweet potatoes and winter squash also make great substitutions, containing more nutrients and fewer carbs than regular potatoes. 

Feeling inspired? Embrace seasonal eating and swap traditional potatoes for other nutritious root vegetables! Here are 8 nourishing ways to cook with root veggies this holiday season.  

#4 Medjool Dates VS. Sugar

Skip the refined sugar and opt for nature’s candy! If you’re indulging in something sweet, Medjool dates are a surprisingly healthy sugar substitute that will satisfy your sweet tooth. Thanks to their high fiber content, dates are low on the glycemic index providing your body with a slow release of energy (unlike the instant sugar rush from refined white sugar), making them a better option for your waistline.

“Dates are a phenomenal alternative to sugar in food prep. That’s why Bumpin Blends smoothies exclusively use dates to sweeten rather than sugar or other sugar alternatives! Dates are pure, natural, and full of fiber, minerals, vitamins, and sweetness!” says Mastela.

Maple Syrup, molasses, honey, and coconut sugar make for additional healthy holiday swaps when replacing sugar! Just be sure to read the ingredients to avoid added sugar!

RELATED: 4 Delicious Ways to Use Dates as a Sugar Replacement 

#5 Veggie Noodles VS. Pasta

Zoodles, spaghetti squash, or legume-based noodles all make for delicious healthy holiday swaps that will curb your pasta craving without the empty carbs and high calories. “Red lentil pasta, black bean pasta, and chickpea pasta are all fantastic high-fiber, high-protein alternatives,” says Mastela. If you’re not in the mood for veggies, 100% whole wheat pasta is a great alternative — just make sure it’s 100% whole wheat (not just wheat).

Try these nourishing recipe ideas:

• Swap zucchini noodles for traditional noodles in your chicken or veggie noodle soup
• Skip the refined grains and make a hearty spaghetti squash and meatball dish
• Serve up butternut squash or sweet potato noodles with a drizzle of oil and spices like rosemary, sage, and basil 
• Make a low-carb pesto noodle dish with zucchini noodles, avocado, and a boost of protein (we love chickpeas, shrimp, chicken, or salmon)

Looking for a quick-and-easy holiday side dish or starter? Try this Zucchini Veggie Lasagna! Make it dairy-free by using dairy-free cheese, swap the tofu for meat if preferred, or skip it altogether and layer on the veggies.  

Serves: 4

Ingredients:

• 5 zucchini
• 3 tbsp olive oil
• 1 cup firm tofu, crumbled
• 1 cup pasta sauce
• ½ cup mozzarella, shredded
• ½ cup parmesan cheese, grated
• sea salt & black pepper, to taste
• basil leaf, chopped, to serve

Directions:

Step #1: Start by preheating the oven to 350°F and line a baking dish with parchment paper.

Step #2: Wash the zucchini and peel into long strips to resemble lasagna noodles.

Step #3: Add a layer of the zucchini noodles to the baking dish and top with ⅓ of the crumbled tofu, cheese, and sauce. Continue layering until all ingredients are used. 

Step #4: Add an extra sprinkle of cheese to the top layer and bake in the oven for 20-25 minutes.

Step #5: Top with fresh basil and enjoy!

#6 Greek Yogurt or Hummus VS. Cream Cheese

Whether you’re smearing it on your bagel or spooning it into recipes, a serving of cream cheese turns into an empty tub… real fast. With these healthy holiday swaps, save on calories and fat without sacrificing flavor (even grandma will approve)! In addition to protein-rich Greek yogurt, hummus makes a delicious cream cheese alternative. While Greek yogurt offers a more comparable taste, hummus is a crowd-pleaser and comes with a host of health benefits.

“Hummus has its own strong flavor, but you could blend up chickpeas with some almond milk and tahini for a more bland but sweet plant-based, high-fiber cream cheese alternative! My motto: when in need of healthy, high fiber, plant-based thickener: blend chickpeas. You can add blended chickpeas to everything for a fiber boost! Chickpeas are the secret ingredient to our famous vegan Cookie Dough blend,” says Mastela.

Opt for an unsweetened plain Greek yogurt like Siggi’s or a nutritious hummus brand like Cava, or Ithaca Hummus.

Try these yummy ideas:

• Use Greek yogurt in place of cream cheese for a low-carb, lower-sugar frosting
• Make stuffed mushrooms, pasta, or peppers using Greek yogurt in place of cream cheese
• Use hummus or Greek yogurt as a dip for crackers, veggies, or holiday platters
• Make a raw “cheesecake” using chickpeas or sweet hummus in place of cream cheese (try Kite Hill’s season pumpkin pie cream cheese!)

And if you’re in a pinch, try these tasty and healthy store-bought cream cheese alternatives:

• Kite Hill Dairy-Free Cream Cheese
• Miyoko’s Creamery Vegan Cream Cheese
• Nancy’s Probiotic Cream Cheese

Stuffed with hummus instead of cream cheese, these Red Pepper Boats make a yummy app or holiday snack. 

Ingredients:

• 1 red bell pepper
• ¾ cup hummus
• Fresh parsley, chopped
• Chili flakes
• Sea salt & black pepper, to taste

Directions:

Step #1: Slice the bell pepper to make 4 boats. Discard the seeds.

Step #2: Divide the hummus between the 4 boats. Tops with parsley, and chili flakes, and season with sea salt and pepper.

#7 Cashew or Other Nut Milk VS. Heavy Cream

With heavy cream taking over holiday dishes — we’re talking eggnog, mashed potatoes, even spinach — it’s no wonder our pants feel a little tighter this time of year! If a recipe calls for a creamy base, try these healthy holiday swaps for heavy cream! Have you ever made cashew milk or cashew cream? These healthful nuts are a versatile substitute — they can be used in both sweet and savory recipes, made into a cream or a milk, and provide a low-calorie, high protein alternative to heavy cream!

“Cashew milk and other nut milks are great alternatives. They’re rich in healthy unsaturated fats, plant-based, and protein-rich! We use cashew butter for a mild, sweet thickener,” says Mastela. 

Here are yummy ways to use non-dairy milk this holiday season:

• Make a dairy-free eggnog with cashew or coconut milk and warming spices 
• Mix your favorite dairy-free milk into any baked goods holiday recipe as a 1:1 swap for dairy milk
• Use non-dairy milk such as coconut, cashew, or oat milk to thicken any recipe (think: gravy, mashed potatoes, or homemade caramel sauce)
• Add a splash to your morning coffee or holiday latte

The best part? It’s easy to blend up your own! From homemade almond to cashew to oat milk, here are the 7 Best Milk Alternatives worth blending up.

#8 Roasted Veggies VS. Bread

Between the dinner rolls, stuffing, breadcrumbs, and pastries, holidays are a gluten overload! Mastela has a less gluttonous resolution: incorporate roasted veggies in place of bread. “Roasted veggies are packed with fiber which can help fill you up (and your plate!) to mitigate bread cravings,” says Mastela. If you opt for bread, Mastela recommends sourdough or 100% whole wheat.

• Make your favorite toast sans the bread! For a savory option, try sweet potato avocado toast. Craving something sweet? Toast up a slice of sweet potato and top it with yogurt and nut butter 
• Use eggplant, mushrooms, or sweet potatoes as a bun replacement for burgers
• Use roasted veggies like carrots or sweet potato wedges as a dipping vehicle for your favorite sauces or spreads instead of bread
• Make a no-bread stuffing using hearty veggies like sweet potato, mushrooms, cauliflower, and carrots

#9 Delicious Dairy-Free Swaps 

Love dairy but hate the bloat and indigestion that often comes with it? Good news. Dairy-free alternatives are easy to come by and taste just as good (if not better) than their dairy-laden alternatives! If you can’t tolerate dairy, try these dairy-free healthy holiday swaps

• Instead of cream cheese, try nut butter or nut-based cream cheese! Kite Hill Almond-based Chive Cream Cheese tastes like the real deal
• Swap coconut oil in place of butter for all your cooking and baking needs
• Instead of mayo or yogurt, try avocado!
• Try oat milk in place of milk or cream  
• Instead of cheese, try nutritional yeast
• Try banana ice cream in place of ice cream

#10 Holiday Mocktails VS. Sugary Cocktails

Whether you’re celebrating a sober holiday or looking to cut back on carbs, calories, and sugar, swapping cocktails for mocktails is a yummy way to support your weight loss goals. From dairy and alcohol-free eggnog to low-sugar seasonal spritzers, there are so many ways to have your drink and enjoy it too. Simply skip the sugary mixers and syrups (like soda, simple syrup, and pre-made mixers) and opt for healthy alternatives like seltzer, kombucha, or muddled fruit. 

And if you are looking to enjoy a cocktail, we’ve got healthier holiday cocktails, too! Think: Mistletoe Margaritas, Peppermintini’s, and more.

The Nutritious and Delicious Ways to Enjoy The Holiday 

The holiday season is meant to be enjoyed! Gone are the days of restricting your diet or spending hours at the gym working off your holiday feast. With these 10 healthy holiday swaps, you can feel your best while enjoying your favorite meals. Transform any unhealthy ingredient into a mouth-watering dish that will leave your waistline feeling just as good as your tastebuds.

The post Giada Resized JPG 2 appeared first on FitOn - #1 Free Fitness App, Stop Paying for Home Workouts.

RELATED: This Blue Zone Favorite Food Offers Impressive Longevity Supporting Benefits

15 High-Protein Anti-Inflammatory Dinner Recipes For Optimal Health

#1 Simple Paleo Meat & Veggies

Made with less than 10 ingredients, this simple paleo meat & veggies dish is a perfect balance of nutrient-dense macronutrients. Grass-fed beef provides a lean source of protein and iron, while sweet potatoes and broccoli deliver fiber, antioxidants, and essential vitamins like vitamin A and C. Flavored with fresh rosemary and pesto for an added anti-inflammatory boost, this meal is both satisfying and beneficial for overall health and wellness.

Ingredients:

• 1 sweet potato, cut into wedges
• 2 tbsp olive oil
• 2 tbsp fresh rosemary, chopped
• sea salt & black pepper, to taste
• 1 head broccoli, cut into florets
• 7 oz grass-fed beef, cut into strips
• 1 bunch asparagus
• 2 tbsp pesto

Directions:

Step #1: Start by preheating the oven to 350°F and line a baking tray with parchment paper.

Step #2: Add the sweet potato wedges in a bowl and drizzle with 1 tablespoon of olive oil. Add the chopped rosemary, salt, and pepper to toss to combine.

Step #3: Add the sweet potato wedges on the lined baking tray and roast for 25 minutes.

Step #4: Remove the sweet potato wedges from the oven and add the broccoli and asparagus to the baking tray. Drizzle with 1 tablespoon of olive oil and season with salt and pepper. Bake for an additional 10 minutes or until the vegetables are tender.

Step #5: While the vegetables are roasting, season the steak with salt and pepper and cook in a skillet with additional oil over medium heat. Cook for about 4 minutes on each side or until cooked to your liking.

Step #6: Divide the steak strips between two plates and serve with the roasted vegetables.

Step #7: Top the steak strips with a dollop of pesto and enjoy!

#2 One Pan Herb Crusted Salmon With Sweet Potatoes & Greens

This one pan herb crusted salmon dish is a nutrient-packed meal that’s simple, satiating, and full of flavor. Omega-3-rich salmon fights inflammation while supporting heart and brain health, and sweet potatoes, kale, and broccoli provide antioxidants, fiber, and essential vitamins — all in one pan.

Ingredients:

• 2 sweet potatoes, cut into wedges
• ½ head broccoli
• 3 tbsp olive oil
• sea salt & black pepper, to taste
• ½ cup almond, chopped
• 1 handful fresh parsley
• 1 handful basil leaf
• 2 salmon fillets
• 2 cups kale, chopped

Directions:

Step #1: Start by preheating the oven to 180°C or 350°F and line a baking tray with parchment paper.

Step #2: Arrange the sweet potato and broccoli on the lined baking tray. Drizzle with 1 tablespoon olive oil and season generously with salt and pepper. Roast in the oven for 40 minutes.

Step #3: While the vegetables are cooking, add the almonds, herbs, 1 tablespoon of the olive oil, and a sprinkle of sea salt and pepper to a food processor and process until combined.

Step #4: After the vegetables have been cooking for 25 minutes, remove the pan from the oven and make room for the salmon fillets.

Step #5: Add the salmon fillets to the baking tray and coat with the herb crust. Add the kale and drizzle with the rest of the olive oil. Bake for another 12-15 minutes or until the salmon is cooked.

Step #6: Once cooked, enjoy the cooked salmon with the roasted vegetables and kale.

#3 Maple Chili Salmon Bites

Inspired by the viral salmon bites, these maple chili salmon bites are a protein-packed dish perfect for a quick, flavorful meal. The combination of maple syrup and chili powder adds a delicious sweet-and-spicy contrast, while the salmon provides a rich source of omega-3s and protein for anti-aging and anti-inflammatory benefits.

Ingredients:

• 1 lbs salmon fillet, skin removed
• 2 tbsp olive oil
• 1 tbsp maple syrup
• ½ tsp ground chili powder
• 1 clove garlic, minced
• 1 pinch sea salt
• Black sesame seeds, to garnish

Directions:

Step #1: Start by cutting the salmon into 1-inch cubes and add to a mixing bowl. Add 1 tbsp. of olive oil, maple syrup, chili powder, paprika, garlic, and sea salt. Stir to combine.

Step #2: Next, heat a large skillet over medium heat with the additional 1 tbsp. of olive oil and add the salmon cubes. Cook for 4-5 minutes on each side.

Step #3: Once browned and cooked through, remove the salmon cubes from the pan and garnish with sesame seeds.

#4 Mediterranean Three-Bean Salad with Grilled Chicken

Dense bean salads have gained popularity all over social media for their protein-packed, fiber-rich benefits. This Mediterranean-inspired version — made with beans like chickpeas, kidney beans, and black beans — is loaded with anti-inflammatory properties and protein-rich ingredients, making it the perfect dinner for something light yet filling.

Ingredients:

• 1 can chickpeas, drained and rinsed
• 1 can kidney beans, drained and rinsed
• 1 can black beans, drained and rinsed
• 1 red bell pepper, diced
• 1 cucumber, diced
• ½ red onion, finely chopped
• 1 cup cherry tomatoes, halved
• ¼ cup Kalamata olives, sliced
• 2 tbsp olive oil
• 2 tbsp red wine vinegar
• 1 tsp dried oregano
• Sea salt and black pepper, to taste
• 2 grilled chicken breasts, sliced
• Fresh parsley, chopped, for garnish

Directions:

Step #1: In a large bowl, combine chickpeas, kidney beans, black beans, diced red bell pepper, cucumber, red onion, cherry tomatoes, and Kalamata olives.

Step #2: In a small bowl, whisk together olive oil, red wine vinegar, dried oregano, sea salt, and black pepper.

Step #3: Pour the dressing over the bean and vegetable mixture and toss until everything is well-coated.

Step #4: Slice the grilled chicken breasts and arrange them on top of the bean salad.

Step #5: Garnish with fresh chopped parsley.

Step #6: Chill in the fridge for 30 minutes to allow flavors to meld, then serve and enjoy!

#5 Anti-Inflammatory Chimichurri Salad

Full of fresh flavor from herby chimichurri sauce, this anti-inflammatory and protein-packed salad is the perfect dish for dinner when you want something simple, healthy, and refreshing. Cilantro and parsley deliver anti-inflammatory and antioxidant benefits, while arugula adds a peppery flavor packed with vitamins. Topped with salmon, this salad is a light, nutrient-dense option that supports heart health and reduces inflammation in a tasty way.

Ingredients:

• ¼ cup olive oil
• 1 tbsp red wine vinegar
• ½ cup cilantro
• ⅓ cup fresh parsley
• 1 clove garlic
• ¼ tsp crushed red pepper
• 1 pinch sea salt & black pepper
• 4 salmon fillets, skin removed
• 1 lbs arugula
• Cooking spray

Directions:

Step #1: Start by making the chimichurri sauce by adding the olive oil, red wine vinegar, cilantro, parsley, garlic, crushed red pepper, salt, and pepper to a food processor and blend until smooth. Transfer into a serving bowl.

Step #2: Next, preheat a large skillet over medium heat and spray with avocado or olive oil cooking spray. Add the salmon fillets and cook for about 3 minutes on one side or until charred. Flip the fillets and pour about ¾ of the chimichurri sauce over the salmon fillets, reserving a small amount to serve. Cook for another 3-5 minutes or until cooked through.

Step #3: Add the arugula with an extra pinch of salt and pepper and saute until wilted. Remove from heat.

Step #4: Add the arugula to serving plates and top with the salmon fillets and a drizzle of extra chimichurri sauce. Enjoy!

#6 Basil Tuna Pasta Bake

This basil tuna pasta bake is a low-carb, high-protein dish that uses zucchini noodles as a nutritious base. It’s made with canned tuna (an easy-prep option) for lean protein and omega-3s and fresh basil and pesto for added anti-inflammatory benefits and flavor. To make it dairy-free, simply opt for a nut or seed-based parmesan alternative, and enjoy it as a heart-healthy dinner.

Ingredients:

• 4 large zucchini
• 1 tbsp olive oil
• 1 cup pasta sauce (no-added-sugar)
• 10 oz canned tuna, drained
• ½ red onion, diced
• 1 tbsp pesto
• ½ cup basil leaf, chopped
• Oregano, to taste
• 2 tbsp parmesan cheese, grated
• Sea salt & black pepper, to taste

Directions:

Step #1: Start by preheating the oven to 350°F and line a baking sheet with parchment paper.

Step #2: Using a vegetable spiralizer, spiralize the zucchini and spread on the parchment-lined baking sheet. Drizzle with olive oil and season with salt and pepper.

Step #3: Spoon the pasta sauce over the zucchini noodles and top with the tuna, onion, pesto, oregano, and basil. Sprinkle with grated parmesan cheese.

Step #4: Bake for 20-25 minutes or until the top is golden.

Step #5: Serve with an extra sprinkle of parmesan cheese if desired.

#7 Chicken and Vegetable Skewers With Tahini Sauce

This colorful and protein-packed dinner idea is full of anti-inflammatory and antioxidant-rich nutrients, thanks to veggies like bell peppers, zucchini, tomatoes, and red onions. Swap chicken for any lean protein of choice, and modify with any additional seasonal veggies you’d like!

Ingredients:

• 1 lb chicken breast, cut into chunks
• 1 red bell pepper, cut into chunks
• 1 yellow bell pepper, cut into chunks
• 1 zucchini, sliced
• 1 cup cherry tomatoes
• 1 red onion, cut into chunks
• 2 tbsp olive oil
• Sea salt and black pepper, to taste
• 1 tsp dried oregano
• ½ cup tahini
• 2 tbsp lemon juice
• 1 clove garlic, minced
• 2-3 tbsp water (as needed to thin the sauce)

Directions:

Step #1: Preheat your grill or oven to medium-high heat. Meanwhile, cut the chicken into bite-sized chunks.

Step #2: In a large bowl, toss the chicken pieces with olive oil, sea salt, black pepper, and dried oregano.

Step #3: Thread the chicken and vegetables onto skewers, alternating between chicken and vegetables.

Step #4: Grill or bake the skewers for 10-15 minutes, turning occasionally, until the chicken is cooked through and the vegetables are tender.

Step #5: While the skewers are cooking, prepare the tahini sauce. In a bowl, whisk together tahini, lemon juice, minced garlic, and a little water until smooth and creamy. Adjust the water to reach your desired consistency.

Step #6: Once the skewers are cooked, remove them from the grill or oven and serve with the tahini sauce drizzled on top or on the side. Serve and enjoy!

#8 Protein-Packed Stuffed Sweet Potatoes

These protein-packed stuffed sweet potatoes are a nourishing, plant-based meal loaded with fiber, healthy fats, and protein. Sweet potatoes provide a rich source of vitamins and antioxidants, while lentils and pumpkin seeds offer a nutritious plant-based protein boost. Topped with creamy avocados and tahini sauce, this anti-inflammatory dinner is the perfect vegan-friendly dish for supporting digestion and overall wellness.

Ingredients:

• 4 sweet potatoes
• 1 cup lentils, cooked
• 2 avocados
• 2 tbsp pumpkin seeds
• 2 tbsp fresh parsley, chopped
• 1 tsp crushed red pepper
• Sea salt & black pepper, to taste
• 3 tbsp lemon juice
• 2 tbsp tahini
• ¼ cup warm water
• 1 tsp ground cumin
• 1 tsp garlic powder

Directions:

Step #1: Start by preheating the oven to 180°C or 350°F and line a baking tray with parchment paper.

Step #2: Place the sweet potatoes evenly on the tray, and using a fork, poke holes in each sweet potato. Bake for 45-60 minutes or until the sweet potatoes are soft and cooked through.

Step #3: While the sweet potatoes are cooking, add the avocados to a bowl with salt and pepper and mash. Set aside.

Step #4: Make the dressing by adding the lemon juice, tahini, water, cumin, garlic, salt, and pepper to a mixing bowl and whisk. Set aside.

Step #5: Once the sweet potatoes are cooked, remove them from the oven and allow them to cool slightly before cutting them in half. Scrape half of the sweet potato flesh out, add the cooked lentils, and add back to the oven for another 5 minutes.

Step #6: Remove sweet potato and top with avocado, pumpkin seeds, chopped parsley, and red pepper flakes.

Step #7: Drizzle with the dressing and enjoy!

#9 Super Greens Pesto Noodles

Craving a light yet filling meal packed with fiber, protein, and essential nutrients? This better-for-you pasta dish is just that. It’s made with zucchini noodles and broccoli for a low-calorie, water-rich base full of vitamins and antioxidants, and packed with cannellini beans for plant-based protein to keep you satiated.

Ingredients: 

• 2 cups zucchini noodles
• 2 tbsp olive oil
• 1 cup broccoli florets, chopped
• 2 tbsp pesto
• 1 green onion, chopped
• Sea salt & black pepper, to taste
• ½ cup cannellini beans
• 1 tsp crushed red pepper
• Chopped basil, to serve

Directions:

Step #1: Start by heating 1 tablespoon of olive oil in a skillet over medium heat.

Step #2: Add the zucchini noodles to the pan and sauté for 2-3 minutes or until the zucchini noodles start to soften.

Step #3: Add the chopped broccoli, pesto, green onion, and the other 1 tablespoon of olive oil. Season with salt and pepper and sauté for an additional 2 minutes.

Step #4: Serve with cannellini beans, red pepper flakes, and fresh basil. Enjoy!

#10 Greek Yogurt Chicken With Cucumber Tomato Salad

Cucumber salads are trending, and this Mediterranean-inspired dish is one to add to the dinner menu. The Greek yogurt marinade serves as a healthy, protein-packed alternative to heavy oils and inflammatory dressings, while the cucumber and tomato offer a refreshing, crunchy bite with little calories.

Ingredients:

• 4 chicken breasts
• 1 cup Greek yogurt
• 2 tbsp lemon juice
• 2 cloves garlic, minced
• 1 tbsp olive oil
• 1 tsp dried oregano
• Sea salt and black pepper, to taste
• 1 cucumber, diced
• 1 cup cherry tomatoes, halved
• ¼ red onion, thinly sliced
• ¼ cup fresh parsley, chopped

Directions:

Step #1: In a bowl, combine Greek yogurt, lemon juice, minced garlic, olive oil, dried oregano, sea salt, and black pepper. Mix well.

Step #2: Coat the chicken breasts with the yogurt mixture, ensuring they are fully covered. Marinate in the refrigerator for at least 30 minutes or up to 4 hours.

Step #3: Preheat your grill or oven to 375°F. Grill or bake the chicken breasts for 20-25 minutes, or until cooked through.

Step #4: While the chicken is cooking, prepare the cucumber tomato salad. In a bowl, combine diced cucumber, cherry tomatoes, red onion, and fresh parsley. Season with a pinch of sea salt and black pepper. Plate, serve, and enjoy!

#11 The Best Cauliflower Pizza

Pizza night, with a healthy anti-inflammatory upgrade! This tasty cauliflower pizza offers a nutritious twist with its crispy, low-carb crust made from cauliflower, almond flour, and coconut flour. Grain-free, packed with fiber and protein, and flavorful as ever.

Ingredients: 

• 1 head cauliflower, cut into florets
• 2 eggs
• 1 cup almond flour
• 1½ tbsp coconut flour
• ½ tsp oregano
• ½ tsp garlic powder
• ½ tsp onion powder
• 1½ tbsp olive oil
• ½ cup part skim shredded mozzarella cheese
• 1 pinch sea salt
• 1 cup pasta sauce
• 2 tbsp part skim ricotta cheese
• 2 tbsp pesto
• 1 cup cherry tomatoes, halved
• Basil leaf, to serve

Directions:

Step #1: Start by preheating the oven to 180°C or 350°F and line a pizza pan or large baking sheet with parchment paper.

Step #2: Next, add the cauliflower florets to a food processor and blend until it turns into cauliflower rice.

Step #3: Add the riced cauliflower to the center of a cheesecloth or a clean dish towel and squeeze out the moisture. Add to a large mixing bowl.

Step #4: Whisk the eggs and add to the bowl with the cauliflower along with the almond and coconut flour, seasoning, olive oil, shredded cheese, and salt. Mix well.

Step #5: Add the cauliflower pizza dough to the pizza pan or baking tray and flatten to create a circle. Top with the pizza sauce, ricotta cheese, pesto, and tomatoes.

Step #6: Bake for 30-40 minutes, then serve with fresh basil and allow the pizza to cool for a few minutes before slicing. Enjoy!

#12 Easy Dijon Garlic Broiled Salmon & Asparagus

A quick and flavorful meal that’s both nutritious and simple to prepare. Rich in omega-3s, antioxidants, and anti-inflammatory properties, this one-pan protein-rich salmon dinner comes together in just 15 minutes!

Ingredients: 

• 3 tbsp olive oil, divided
• 2 tbsp Dijon mustard
• 1 tbsp soy sauce
• Sea salt & black pepper
• 4 cups asparagus
• 2 garlic, minced
• 24 oz salmon fillets

Directions: 

Step #1: Preheat the broiler. Prepare a broiler rack about 6 inches from the broiler. Line a baking sheet with foil.

Step #2: Mix together the garlic, mustard, soy sauce, and half the olive oil.

Step #3: Season the fish with salt and pepper. Spoon mustard mixture over the salmon. Toss the asparagus with the remaining olive oil, salt, and pepper.

Step #4: Cook for 6-10 minutes. Cooking time will depend on the thickness of your salmon and how well done you like it. For medium-rare salmon, you will want 5-6 minutes. For fully cooked salmon, closer to 10-12 minutes.

#13 Turkey Meatballs With Parmesan Zoodles

A protein-rich, low-carb dish perfect for Italian night when you’re craving spaghetti and meatballs without the guilt. Ground turkey provides lean protein, while zucchini noodles offer a nutrient-dense, grain-free alternative to pasta. Avoid sneaky sugars and additives by making your own simple tomato sauce, and enjoy!

Ingredients:

• 1 egg
• 16 oz ground turkey
• ½ yellow onion, finely chopped
• 1 tsp garlic powder
• ¼ cup parmesan cheese, grated
• 1 tbsp coconut oil
• 28 oz diced tomatoes
• 1 tsp Italian seasoning
• 3 cups zucchini noodles
• Parmesan cheese, grated, to serve
• Basil leaf, chopped, to serve
• Sea salt & black pepper, to taste

Directions:

Step #1: Start by adding the egg to a mixing bowl and whisk well. Add the onion, garlic powder, and parmesan cheese. Season with salt and pepper and mix well.

Step #2: Add the turkey and mix to combine.

Step #3: Chill the meatball mixture in the fridge for 20 minutes.

Step #4: Remove from the fridge and heat coconut oil in a large stockpot over medium heat. Roll the mixture into meatballs and place them in the stockpot. Cook for about 5-7 minutes turning them frequently to brown on all sides.

Step #5: Add the tomatoes and Italian seasoning to the stockpot and bring to a boil. Reduce the heat to a simmer, cover, and cook for an additional 15 minutes or until the meatballs are completely cooked through.

Step #6: Serve with the zucchini noodles and garnish with extra grated parmesan cheese and fresh basil.

#14 White Bean and Vegetable Stew With Herbs

White beans are a common ingredient in Blue Zones, especially in the Mediterranean, where legumes are a central part of the diet. Plus, they’re a great source of plant-based protein, and pair perfectly with Mediterranean-inspired vegetables and herbs like in this anti-inflammatory, comforting, meal.

Ingredients:

• 2 tbsp olive oil
• 1 onion, diced
• 3 cloves garlic, minced
• 2 carrots, diced
• 2 celery stalks, diced
• 1 red bell pepper, diced
• 1 (15 oz) can white beans, drained and rinsed
• 1 (14.5 oz) can diced tomatoes
• 4 cups vegetable broth
• 1 tsp dried rosemary
• 1 tsp dried thyme
• 1 tsp dried oregano
• Sea salt and black pepper, to taste
• 2 tbsp fresh parsley, chopped

Directions:

Step #1: Heat olive oil in a large pot over medium heat. Add the onions, garlic, and carrots, and sauté until softened, about 5-7 minutes.

Step #2: Add the chopped celery and bell pepper to the pot and cook for another 5 minutes.

Step #3: Stir in the white beans, diced tomatoes, and vegetable broth. Add the dried rosemary, thyme, and oregano. Season with sea salt and black pepper.

Step #4: Bring the stew to a boil, then reduce the heat to low. Simmer for 20-30 minutes, allowing the flavors to meld and the stew to thicken.

Step #5: Adjust seasoning with additional salt and pepper if needed. If the stew is too thick, add a bit more broth or water to reach your desired consistency.

Step #6: Ladle the stew into bowls and garnish with fresh parsley.

Step #7: Serve hot, over a bed of farro if desired.

#15 Miso-Glazed Salmon with Roasted Japanese Sweet Potatoes

Japanese sweet potatoes, known for their vibrant purple skin and creamy flesh, are a staple in Blue Zones like Okinawa, Japan. They’re packed with antioxidants, fiber, and essential vitamins that reduce inflammation and promote heart health, and are bountiful in the fall season! Paired with miso-glazed salmon, this dish offers a perfect balance of omega-3 fatty acids and anti-inflammatory nutrients.

Ingredients:

• 2 large Japanese sweet potatoes, cut into wedges
• 2 tbsp olive oil
• Sea salt and black pepper, to taste
• 2 tbsp miso paste (white or yellow)
• 1 tbsp soy sauce
• 1 tbsp honey or maple syrup
• 1 clove garlic, minced
• 2 tsp fresh ginger, grated
• 2 salmon fillets
• 1 tbsp sesame seeds (optional, for garnish)
• 1 tbsp chopped green onions (optional, for garnish)

Directions:

Step #1: Preheat your oven to 425°F and line a baking sheet with parchment paper. 

Step #2: Toss the sweet potato wedges with olive oil, sea salt, and black pepper. Arrange them in a single layer on the lined baking sheet. 

Step #3: Roast the sweet potatoes in the preheated oven for 25-30 minutes, or until tender and golden, flipping halfway through.

Step #4: In a small bowl, mix together the miso paste, soy sauce, honey (or maple syrup), minced garlic, and grated ginger until well combined.

Step #5: Pat the salmon fillets dry with paper towels and brush them generously with the miso glaze.

Step #6: Place the salmon fillets on a separate baking sheet or on top of the sweet potatoes during the last 10 minutes of roasting. Broil the salmon for 5-7 minutes, or until cooked through. 

Step #7: Arrange the roasted sweet potatoes and miso-glazed salmon on plates. Garnish with sesame seeds and chopped green onions if desired.

Step #8: Serve immediately and enjoy.

Support Healthy Aging, Fight Inflammation & Boost Protein Intake All In One Meal

These anti-inflammatory dinner options are not only delicious and satisfying but also easy to modify and customize based on your unique dietary needs and taste preferences! With options for plant-based, paleo, and dairy-free eaters, there’s something for everyone. Requiring minimal ingredients and prep work, they’re great for quick dinners or busy nights. Give these nutrient-rich dishes a try, and see for yourself.

The post Giada Resized JPG 2 appeared first on FitOn - #1 Free Fitness App, Stop Paying for Home Workouts.

Not only is the Mediterranean diet known to be one of the healthiest and most balanced diets to exist, but it’s also full of flavor and easy to prepare. Based on whole food ingredients, (like veggies, nuts and seeds, fish, and legumes), full of nutrients like fiber, antioxidants, vitamins, and minerals, and easily prepped with just a few simple steps. 

Ahead, how to make Mediterranean-inspired one-pan dinners with ease. Including simple recipes that minimize both prep time and clean-up!

RELATED: Mediterranean Diet 101

The Mediterranean Diet Health Benefits

Rich in fresh fruits, veggies, whole grains, lean proteins, and heart-healthy fats, this diet is associated with numerous health benefits, including:

• Reduced risk of heart disease
• Improved cognitive function and mental health 
• Weight loss support and management
• Reduced signs of aging and improved longevity 
• Reduced risk of Type 2 diabetes
• Improved pain associated with Rheumatoid Arthritis

How to Construct a Nutritious Mediterranean One-Pan Dinner 

Based on whole foods (that are primarily plant-based), the Mediterranean diet primarily consists of whole grains, fruits, vegetables, beans, and legumes, healthy fats such as olive oil, nuts, and seeds, and fresh herbs and spices. Knowing this, here’s how to build a healthy Mediterranean-inspired meal.

Step #1: Choose A Lean Protein. Start by selecting a lean protein source such as chicken, salmon, eggs, chickpeas, or lentils. A must-have with every meal, protein will help curb cravings, improve satiety, and support weight loss and lean muscle mass.

Step #2: Bulk Up Your Plate With Veggies. Fill your plate with a wide variety of colorful vegetables such as bell peppers, broccoli, cucumbers, zucchini, sweet potatoes, cherry tomatoes, and onions. Bursting with fiber, vitamins, and minerals, these will increase the nutrients and flavor of your dish.

Step #3: Include Whole Grains. Complex carbs like quinoa, couscous, oats, and brown rice are staples in a Mediterranean-style diet. They help to balance blood sugar, support a healthy weight, and improve gut health and digestion. Plus, they provide a hearty base for your Mediterranean one-pan meal.

Step #4: Enhance the Flavor with Herbs and Spices. Elevate the taste profile of your dish by seasoning it with fresh and flavorful herbs and spices such as parsley, oregano, thyme, rosemary, and garlic — Mediterranean diet staples.

Step #5: Top it Off With A Drizzle Of Healthy Fats. Extra virgin olive oil is a staple of Mediterranean cuisine for good reason. Not only does it enhance the flavor, but it also helps to reduce inflammation, support heart health, and even boost longevity.

RELATED: The 14 Healthiest Foods to Eat on a Mediterranean Diet

Healthy Mediterranean One-Pan Dinners 

#1 Creamy Lemon Chicken with Zucchini Noodles

Ingredients:

• 2 boneless, skinless chicken breasts
• 2 medium zucchinis, spiralized into noodles
• 2 tbsp extra virgin olive oil
• 4 garlic cloves, minced
• 1 tsp dried oregano
• ½ tsp dried thyme
• ½ tsp dried basil
• 1 lemon, juiced and zested
• ½ cup low-sodium chicken broth
• ½ cup unsweetened almond milk (or milk of choice)
• 2 tbsp plain Greek yogurt, unsweetened
• Sea salt and black pepper, to taste
• Fresh chopped parsley, to garnish

Directions:

Step #1: Season the chicken with fresh herbs, salt, and pepper. 

Step #2: Meanwhile, heat 1 tablespoon of olive oil in a large skillet. Add chicken and cook for 6-8 minutes on each side until fully cooked. Remove from heat and set aside.

Step #3: Add remaining olive oil and garlic and saute for 1 minute. Then, add chicken broth and lemon juice.

Step #4: Reduce heat to a simmer, then stir in almond milk and Greek yogurt to create a creamy sauce. Add chicken back to the pan along with zucchini noodles. Cook until soft and slightly tender.

Step #5: Remove from heat. Serve warm with optional garnish, such as parsley and shredded cheese.

#2 Mediterranean White Bean & Veggie Soup

Ingredients:

• 2 cans (15 oz each) white beans, drained and rinsed
• 4 cups low-sodium vegetable broth
• 2 medium carrots, peeled and chopped
• 2 celery stalks, chopped
• 1 medium onion, finely chopped
• 2-3 cloves garlic, minced
• 1 tsp thyme
• 1 bay leaf
• 2 cups spinach 
• 2 tbsp extra virgin olive oil
• Sea salt and black pepper, to taste

Directions:

Step 1: In a large pot or deep skillet, heat 2 tablespoons of extra virgin olive oil over medium heat. Add the onions, carrots, and celery. Sauté for 5-6 minutes until the onions are translucent and the vegetables have slightly softened.

Step 2: Add the minced garlic and dried thyme to the pot. Cook for an additional minute until the garlic becomes fragrant.

Step 3: Add the vegetable broth and bay leaf and bring to a simmer. Then, mix in the white beans and simmer for 15-20 minutes.

Step 4: Remove from heat and add the spinach. Stir until tender. 

Step 5: Remove the bay leaf and season with salt and pepper. Serve warm, enjoy! 

#3 Veggie & Chickpea Chili

Ingredients:

• 2 cans (15 oz each) chickpeas, rinsed and drained
• 1 can (14.5 oz) diced tomatoes
• 1 large red bell pepper, finely chopped
• 1 medium zucchini, diced
• 1 medium red onion, finely chopped
• 2-3 garlic cloves, minced
• 2 tsp chili powder
• 1 tsp cumin
• ½ tsp smoked paprika
• 2 cups low-sodium vegetable broth
• 1-2 tbsp extra virgin olive oil
• Sea salt and black pepper, to taste

Step #1: In a large skillet, heat 2 tbsp of olive oil over medium heat. Add the onions, bell peppers, and zucchini and sauté until soft.

Step #2: Next, add the garlic and spices. Cook for 1-2 minutes until fragrant.

Step #3: Add the tomatoes and vegetable broth. Once mixed, add the chickpeas.

Step #4: Simmer for 20-30 minutes until cooked through and tender.

Step #5: Remove from the heat and season with salt and black pepper. Serve warm with toppings of choice, such as fresh herbs or Greek yogurt.

#4 Mediterranean Shakshuka

Ingredients:

• 4-6 large eggs
• 1 can (14.5 oz) diced tomatoes
• 2 tbsp extra virgin olive oil
• 1 medium onion, finely chopped
• 1 red bell pepper, diced
• 2-3 garlic cloves, minced
• 1 tsp ground cumin
• 1 tsp ground paprika
• ¼ cup fresh parsley, chopped
• Sea salt and black pepper, to taste
• Crumbled feta (or dairy-free alternative), optional to top
• Freshly cilantro, for garnish

Directions:

Step #1: Preheat the oven to 375 degrees F. Meanwhile, heat the olive oil over medium heat in an oven-safe skillet. Add the onion and bell pepper. Heat until softened.

Step #2: Add garlic, cumin, paprika, cayenne pepper; cook for 1-2 minutes.

Step #3: Add the diced tomatoes, salt, and pepper. Simmer for 10-15 minutes.

Step #4: Create wells in the sauce, then crack the eggs into wells.

Step #5: Bake in the oven until eggs are set, but yolks are slightly runny, about 8-12 minutes. Remove from heat and set aside to slightly cool. Garnish with toppings of choice, such as feta and fresh herbs.

#5 Sheet Pan Salmon & Veggies

Ingredients:

• 4 salmon filets
• 2 medium sweet potatoes, peeled and diced
• 1 red bell pepper, chopped
• 1 yellow bell pepper, chopped
• 1 zucchini, diced
• 1 red onion, chopped
• 3 tbsp olive oil
• 2 tsp dried rosemary
• 1 tsp dried thyme
• 1-2 cloves garlic
• Sea salt and pepper, to taste
• Fresh parsley, for garnish

Directions:

Step #1: Preheat oven to 400°F. 

Step #2: Toss the sweet potatoes, bell peppers, zucchini, red onion, and spices in a large bowl with a drizzle of olive oil.

Step #3: Spread the coated vegetables in an even layer on a baking sheet lined with parchment paper. Then, place the salmon filets on top of the vegetable mixture, leaving space between each filet.

Step #4: Bake in the oven for 20-25 minutes, or until the sweet potatoes are tender and the salmon is cooked through and flaky. Once cooked, remove from the oven. Option to top with fresh parsley or spices of choice. Serve warm, and enjoy.

#6 Eggplant, Chickpea, & Quinoa Protein Bowl

Ingredients:

• 1 large eggplant, diced
• 1 can (15 oz) chickpeas, drained and rinsed
• 1 cup cooked quinoa
• 1 red bell pepper, diced
• 1 small red onion, finely chopped
• 2-3 garlic cloves, minced
• 2 tbsp extra virgin olive oil
• 1 tsp ground cumin
• 1 tsp paprika
• 1 lemon, juiced
• ½ tsp turmeric, optional
• Sea salt and ground pepper, to taste
• Fresh parsley or cilantro, to garnish

Directions: 

Step #1: Heat the extra virgin olive oil in a large skillet over medium heat.

Step #2: Add the eggplant and bell pepper to the skillet. Saute for 5-7 minutes, or until soft. Then add the garlic and spices, and saute another 1-2 minutes until fragrant. Add the chickpeas and cook for an additional 3-5 minutes.

Step #3: Mix in the cooked quinoa and red onion. Sauté for a few minutes until the quinoa is heated through and the ingredients are well mixed. Add the lemon juice, then season with salt and pepper to taste.

Step #4: Garnish with herbs of choice, such as chopped fresh parsley or cilantro. Serve warm, and enjoy!

Quick & Nutritious Mediterranean One-Pan Meals

A household to feed with little time to spare? These flavor-packed Mediterranean-inspired meals are guaranteed to be a family favorite. Bursting with both flavor and nutrients, these recipes will help you stay satiated and satisfied, despite a busy schedule. Plus, with only one pan needed, there’s minimal prep and clean-up time! Whether you’re tossing salmon and veggies on a sheet pan, putting together a one-pan lemon chicken skillet dish, or simmering up a pot of chili or soup, you can enjoy the benefits of home cooking without draining your energy in the kitchen. Plus, these recipes can be prepped ahead of time or made in bulk for further convenience and ease! Customize or modify as needed, and savor every bite.

The post Giada Resized JPG 2 appeared first on FitOn - #1 Free Fitness App, Stop Paying for Home Workouts.

RELATED: 23 Easy Swaps For All Of Your Favorite Foods 

5 Healthy Comfort Foods Recipes

#1 Dairy-Free Mac & Cheese 

Turns out healthy mac and cheese does exist! Here’s a healthy take on a traditional comfort food favorite. It’s full of the flavors you love without the added dairy.

Serves: 4

Ingredients:

• 1 cup butternut squash, cubed
• ½ head cauliflower, cut into florets
• ¼ cup nutritional yeast
• ½ tsp garlic powder
• ½ tsp onion powder
• ¼ bunch fresh parsley, chopped
• Sea salt & black pepper, to taste
• 3 cups gluten free pasta, cooked

Directions:

Step #1: Start by preheating the oven to 180°C or 350°F and line a baking dish with parchment paper.

Step #2: Next, cook the vegetables to your liking and allow to cool.

Step #3: Once cooled, add the cooked vegetables to a food processor or high speed blender and blend until smooth. Add in the nutritional yeast, garlic, and onion powder, salt, and pepper, and blend again.

Step #4: Add the pureed vegetable mixture, chopped parsley, and cooked pasta to a large mixing bowl and stir to coat the pasta.

Step #5: Add the mixture to the baking dish and bake for 15 minutes or until the top is golden.

Step #6: Enjoy!

#2 Turkey Meatballs With Parmesan Zoodles

This delicious zoodle and meatball dish takes a healthy spin on a traditional comfort food favorite. Skip the cheese for a dairy-free option!

Serves: 3

Ingredients:

• 16 oz ground turkey
• ½ yellow onion, finely chopped
• 1 tsp garlic powder
• ¼ cup parmesan cheese, grated
• 1 tbsp coconut oil
• 28 oz diced tomatoes
• 1 tsp Italian seasoning
• 3 cups zucchini noodles
• Parmesan cheese, grated, to serve
• Basil leaf, chopped, to serve
• Sea salt & black pepper, to taste

Step #1: Start by adding the egg to a mixing bowl and whisk well. Add the onion, garlic powder, and parmesan cheese. Season with salt and pepper and mix well.

Step #2: Add the turkey and mix to combine.

Step #3: Chill the meatball mixture in the fridge for 20 minutes.

Step #4: Remove from the fridge and heat coconut oil in a large stockpot over medium heat. Roll the mixture into meatballs and place them in the stockpot. Cook for about 5-7 minutes, turning them frequently to brown on all sides.

Step #5: Add the tomatoes and Italian seasoning to the stockpot and bring to a boil. Reduce the heat to a simmer, cover, and cook for an additional 15 minutes or until the meatballs are completely cooked through.

Step #6: Serve with the zucchini noodles and garnish with extra grated parmesan cheese and fresh basil.

#3 Guilt-Free Fried Rice

This guilt-free fried rice takes a healthy spin on a traditional favorite. Made with a handful of delicious ingredients, this is an easy weeknight dish you’ll find yourself making time and time again.

Serves: 2

Ingredients:

• 1 cup brown rice, cooked
• 1 tbsp sesame oil
• ½ yellow onion, chopped
• 2 cloves garlic, finely chopped
• 3 cups baby spinach, chopped
• 2 tbsp coconut aminos
• 2 eggs
• Green onion, chopped, to serve
• Sesame seeds, to serve
• Chili flakes, to serve
• 1 tbsp coconut oil

Directions:

Step #1: Start by cooking the brown rice according to the packet instructions. Once cooked, set aside.

Step #2: While the rice is cooking, heat a large skillet over medium heat with coconut oil. Add the onion and saute for 3-5 minutes or until translucent. Add the garlic and saute for another 2 minutes.

Step #3: Add the spinach and stir.

Step #4: Add the cooked rice and saute for 2-3 minutes.

Step #5: Next, crack the eggs into a mixing bowl and whisk. Add to the skillet with the rice and stir until the egg is cooked.

Step #6: Add the coconut aminos and stir well.

Step #7: Divide between two bowls and garnish with the sesame seeds, green onion, and chili flakes.

#4 The Best Cauliflower Pizza

Pizza night just got healthy. This cauliflower pizza comes with all the pizza flavors we love but without the added carbs.

Serves: 3

Ingredients:

• 1 head cauliflower, cut into florets
• 2 eggs
• 1 cup almond flour
• 1½ tbsp coconut flour
• ½ tsp oregano
• ½ tsp garlic powder
• ½ tsp onion powder
• 1½ tbsp olive oil
• ½ cup part skim shredded mozzarella cheese
• 1 pinch sea salt
• 1 cup pasta sauce
• 2 tbsp part skim ricotta cheese
• 2 tbsp pesto
• 1 cup cherry tomatoes, halved
• Basil leaf, to serve

Directions:

Step #1: Start by preheating the oven to 180°C or 350°F and line a pizza pan or large baking sheet with parchment paper.

Step #2: Next, add the cauliflower florets to a food processor and blend until it turns into cauliflower rice.

Step #3: Add the riced cauliflower to the center of a cheesecloth or a clean dish towel and squeeze out the moisture. Add to a large mixing bowl.

Step #4: Whisk the eggs and add to the bowl with the cauliflower along with the almond and coconut flour, seasoning, olive oil, shredded cheese, and salt. Mix well.

Step #5: Add the cauliflower pizza dough to the pizza pan or baking tray and flatten to create a circle. Top with the pizza sauce, ricotta cheese, pesto, and tomatoes.

Step #6: Bake for 30-40 minutes.

Step #7: Serve with fresh basil and allow the pizza to cool for a few minutes before slicing.

Step #8: Enjoy!

#5 Zucchini Veggie Lasagna

This delicious comfort food dish tastes just like the real thing, with a healthier twist. This can be made dairy-free by using dairy-free cheese.

Serves: 4

Ingredients:

• 5 zucchinis
• 3 tbsp olive oil
• 1 cup firm tofu, crumbled
• 1 cup pasta sauce
• ½ cup mozzarella, shredded
• ½ cup parmesan cheese, grated
• Sea salt & black pepper, to taste
• Basil leaf, chopped, to serve

Directions:

Step #1: Start by preheating the oven to 350°F and line a baking dish with parchment paper.

Step #2: Wash the zucchini and peel into long strips to resemble lasagna noodles.

Step #3: Add a layer of the zucchini noodles to the baking dish and top with ⅓ of the crumbled tofu, cheese, and sauce. Continue layering until all ingredients are used.

Step #4: Add an extra sprinkle of cheese to the top layer and bake in the oven for 20-25 minutes.

Step #5: Top with fresh basil and enjoy!

The Healthiest Ways to Enjoy Comfort Food 

There you have it — five mouthwatering delicious healthy comfort foods that prove that healthy eating doesn’t mean deprivation. With some simple and delicious ingredient swaps, you can turn your favorite comfort food into a nourishing dish. 

Pro Tip: Try making a few batches of these yummy recipes on meal prep day to have on hand and reheat during the busy week. And, if you want more healthy eating inspiration, join FitOn PRO and get access to drool-worthy recipes and personalized meal plans. 

The post Giada Resized JPG 2 appeared first on FitOn - #1 Free Fitness App, Stop Paying for Home Workouts.

Ahead, the healthiest taco hacks. Plus, six flavor-loaded taco recipes to get you inspired and salivating! Taco Tuesday, we’re coming for you!

Here’s How to Make Healthy Tacos 

First, we’re breaking down how to create healthy tacos that still taste amazing and that you’ll actually look forward to enjoying. 

#1 Make it Protein-Packed

Make protein the star taco ingredient, and build the rest of your recipe around that! Protein is satiating, meaning it will keep you fuller for longer and reduce cravings for sugar and other hyper-palatable foods. Opt for leaner protein options that are lower in calories and saturated fat. 

Shredded chicken, salmon, ground turkey, shrimp, beans, and chickpeas are all great options!

#2 Load It Up With Veggies

Next, fill your taco with all the veggies! Shredded lettuce, fresh tomato, cilantro, sauteed veggies like sweet onion, bell pepper, and mushrooms… there are so many flavorful and nutritious options to choose from.  

#3 Choose Your Toppings Wisely

As for the other toppings (and sauces)… choose wisely! Go easy on toppings rich in calories, fat, and dairy, such as shredded cheese, queso, sour cream, or crema sauces.

#4 Modify To Meet Your Dietary Needs

Don’t be afraid to make your taco:

• Gluten-free
• Dairy-free
• Refined sugar-free
• Free of refined or unhealthy fats 

There are so many ways to modify your ingredient list without skimping on flavor.  

Pro Tip: Call on Healthy Swaps

Already have a favorite taco recipe? Whether you’re ordering out or cooking at home, you can always modify the recipe or menu item with healthy swaps to add an even healthier spin!

Here are some of our go-to ways to swap out unhealthy taco ingredients for something equally as delicious but much more nourishing. 

• Mashed avocado or homemade guac vs. sour cream
• DIY taco seasoning vs. store-bought seasoning
• Grilled or sauteed veggies (like bell pepper and onion) vs. cheese or fried veggies
• Lettuce leaves or stuffed sweet potatoes vs. regular taco shells 
• Zucchini chips vs. tortilla chips
• Dairy-free cashew cream sauce vs. sour cream or crema

Love Tacos? You Need These Six Healthy Taco Recipes in Your Life

#1 Loaded Fish Taco Bowl with Avocado & Lime Slaw

Made with lean cod and flavored with a honey lime dressing, these avocado fish taco bowls will be your new favorite dish.

Serves: 4

Ingredients:

Ingredients:

• 1 ½ lbs (~ 6 oz) wild-caught cod filets

Chili Lime Fish Seasoning

• 1 lime, juiced
• 2-3 tsp chili powder
• ½ tsp ground cumin
• 1-2 tbsp lime juice
• ½ tsp garlic powder
• ½ tsp smoked paprika
• Avocado oil, to heat

Avocado Lime Slaw

• 3 ½ cups shredded cabbage or coleslaw mix
• ¼ cup cilantro
• 1 lime, juiced (~ ¼ cup)
• ½ – 1 tbsp honey
• 3 tbsp Greek yogurt
• 3 tbsp mashed avocado 
• ½ tsp garlic powder
• 4 green onions, sliced
• Sea salt & black pepper, to taste 

To serve

• Avocado
• Fresh cilantro
• Grain-free tortillas, optional

Directions:

Step #1: Squeeze the lime juice onto the fish. Then, in a small bowl, combine the fish seasoning ingredients and mix until well combined. Sprinkle on the fish, then let marinate for 10-15 minutes.

Step #2: Meanwhile, stir together the Greek yogurt, avocado, honey, lime juice, and seasonings to create the dressing for the slaw. Toss with the cilantro, cabbage, and green onions. Season with salt and pepper. Set aside.

Step #3: Preheat the grill or broiler to medium-high heat.

Step #4: Place the marinated fish on a piece of foil and place on the grill/broiler. Grill/broil for 6-8 minutes or until flaky.

Step #5: Top fish with slaw and add-ons of choice, such as avocado and cilantro.

#2 Black Bean Zucchini Tacos with Greek Yogurt Avocado Sauce

When you want to bulk up your meal without the calories or sugar, turn to zucchini. It’s packed with fiber and water and makes the perfect complement to avocado and black beans!

Serves: 4

Ingredients:

• 14 oz canned black beans, drained and rinsed
• 1 tbsp olive or avocado oil
• 8 grain or gluten-free tortillas

Zucchini Taco Filling

• 2 zucchinis (or summer squash), chopped
• 1 tsp ground cumin
• 1 tsp chili powder
• ½ tsp smoked paprika
• ¼ tsp ground coriander
• Sea salt & black pepper, to taste 

Greek Yogurt Avocado Sauce

• 1 cup unsweetened plain Greek yogurt
• flesh from 1 ripe avocado
• 1-2 tbsp lime juice
• 2-3 tbsp cilantro, chopped 
• Sea salt and black pepper, to taste
• 1 jalapeno pepper, diced (optional)
• Drizzle avocado oil, optional

Directions:

Step #1: In a medium bowl, mix the zucchini, cumin, chili powder, smoked paprika, coriander, salt, and pepper. Set aside.

Step #2: In another bowl, prepare the Greek yogurt sauce. Combine all ingredients together, and mix until well combined.

Step #3: Next, heat the olive or avocado oil over medium high heat. Add the zucchini and cook on one side for 3-4 minutes until slightly charred. Flip and cook on the other side. Remove and set aside. Add the black beans and cook 2-3 minutes until warm.

Step #4: Heat tortillas of choice on the grill or stove top. Stuff with zucchini, black beans, and Greek yogurt avocado dressing, and any additional toppings of choice.

#3 Vegetarian Black Bean & Sweet Potato Tacos

These healthy and hearty vegetarian black bean tacos — made with sweet potato and black beans — are the perfect nourishing meal. Bursting with flavor from cinnamon and cumin, for comfort food made healthy!

Ingredients:

• 1 sweet potato, cubed (option to sub with butternut or winter squash)
• 1 tbsp avocado or coconut oil
• 1 tsp cumin powder
• ½ tsp cinnamon
• ½ tsp chili powder
• ¼ tsp ground coriander
• sea salt and black pepper, to taste 
• 14 oz canned black beans, drained and rinsed
• 8 gluten-free or grain-free tortillas
• Fresh chopped cilantro, to serve
• Avocado or guacamole, to serve
• Queso fresco, to serve

Directions:

Step #1: Wash and peel the sweet potato, then cube into 1-inch pieces. Toss in a bowl with cinnamon, cumin, coriander, chili, salt, and pepper. Coat with a drizzle of avocado or coconut oil, and stir until well-combined.

Step #2: Add the remaining oil to a large saute pan and saute the sweet potatoes for 10-12 minutes, stirring frequently, until cooked through. Once cooked, add the black beans to the saucepan and stir until warm and well-combined.

Step #3: Warm the tortillas, then add the black bean and sweet potato mix. Serve with favorite toppings, such as avocado or guacamole, queso fresco, and fresh cilantro. Enjoy!

#4 Sweet Potato & Cauliflower Tacos with Cilantro Lime Yogurt Sauce

Skip the sour cream — enjoy these sweet potato and cauliflower tacos drizzled in a protein-packed Greek yogurt sauce!

Servings: 4

Ingredients:

• 8 grain-free tortillas (such as Siete, or favorite tortillas of choice)
• 3 cups cauliflower florets, chopped
• 2 cups sweet potatoes, cubed
• 2 tbsp avocado oil
• 2 tbsp taco seasoning
• ¼ cup cilantro
• Sea salt & black pepper, to taste
• ¼ cup diced red onion, to serve (optional)
• Avocado, to serve

Cilantro Lime Yogurt Sauce

• 1 cup unsweetened plain Greek yogurt
• 1 lime (~ ¼ cup), juiced
• 2-3 tbsp cilantro, chopped 
• Salt and pepper, to taste
• Jalapeno pepper, diced (optional)
• Lime zest (optional)

Directions:

Step #1: Preheat the oven to 425 degrees and line a baking sheet with parchment paper. 

Step #2: In a large bowl, add the sweet potatoes and cauliflower florets. Toss with avocado or olive oil until well coated, then coat with taco seasoning. Add mixture to baking sheet, spreading evenly. Bake for 25-35 minutes, stirring halfway through. Cook until golden and crispy.

Step #3: While the vegetables cook, add the yogurt sauce ingredients to a medium-sized bowl. Mix until well combined.

Step #4: When ready to assemble, warm the tortillas. Then, fill each taco with a serving of the veggie mixture and a drizzle of Cilantro Lime Sauce. Serve with any additional toppings, such as avocado and fresh cilantro.

#5 Vegetarian Burrito Bowls

Low in carbs, rich in protein, heavy on flavor! Skip the taco shell and enjoy it right out of the bowl.

Ingredients:

• 1 cup cauliflower rice
• 1 tbsp coconut oil
• 1 yellow onion, chopped
• 2 cloves garlic, chopped
• 1 tbsp taco seasoning
• 14 oz tofu, extra firm, crumbled
• 14 oz kidney beans, drained and rinsed
• 2 tbsp tomato paste
• Guacamole, to serve
• Cilantro, to serve

Directions: 

Step #1: Start by heating the coconut oil in a skillet over medium heat. Add the onion and garlic and saute for 2 minutes.

Step #2: Next, add the crumbled tofu, kidney beans, tomato paste, and taco seasoning and stir well to combine.

Step #3: Cook for 2 minutes, and then add a tablespoon of water to the pan. Cover and cook for 4 more minutes.

Step #4: Add the cauliflower rice to the bottom of a serving bowl and top with the tofu taco mix.

Step #5: Serve with guacamole and cilantro. Enjoy!

#6 Spinach & Egg White Breakfast Tacos

Breakfast for dinner? Yes, please! Made with protein-packed egg whites and fiber-filled veggies, these savory breakfast tacos are loaded with good-for-you nutrients and can be enjoyed any time of the day. Serve them on your favorite tortilla (option to go grain-free!) and if desired, swap the mozzarella for a dairy-free choice. 

Serves: 1

Ingredients:

• 2 tsp avocado oil
• 2 grain-free tortillas (we love Siete almond or Cassava flour tortillas) 
• ½ cup egg whites
• 1 cup spinach
• ½ cup pre-cooked mixed veggies (such as sweet potato) 
• 2 tbsp low-sodium salsa, to serve 
• Mozzarella (or dairy-free alternative), to serve
• Sliced avocado, to serve 
• Sea salt & black pepper, to taste

Directions:

Step #1: In a medium skillet, heat avocado oil over medium-high heat. Then, add the spinach and veggies of choice and cook until softened.

Step #2: Add the egg whites to the pan, and scramble with the vegetables until cooked to your liking. Sprinkle with optional mozzarella until melted, and season with salt and pepper.

Step #3: In a separate pan, warm the tortillas. Then, add the egg and veggie scramble. Top with salsa, avocado, and any fresh herbs of choice. Serve with any additional toppings. Enjoy!

Enjoying Healthy Tacos Has Never Been Easier 

Healthy eating doesn’t mean we have to give up all of our favorite foods and these six recipes prove that taco night can be healthy and still taste delicious. 

So go ahead and make taco Tuesday a regular part of your healthy eating plan — with these healthy taco recipes, healthy eating couldn’t be more delicious!  

The post Giada Resized JPG 2 appeared first on FitOn - #1 Free Fitness App, Stop Paying for Home Workouts.

19 Best End of Summer Recipes You Must Try 

#1 Overnight Oats Five Ways

If you’re trying to soak up the end of the season while prepping for fall, you’ve probably got a packed schedule. Make busy mornings that much easier with the tastiest meal-prep breakfast recipe. These Overnight Oats are every bit as indulgent as they are healthy, so we’re giving you five yummy ways to enjoy them. From end-of-summer flavors to recipes to kickstart the fall season.

Ingredients

• ½ cup milk of choice 
• ½ cup old fashioned oats
• ¼ cup unsweetened vanilla yogurt 
• 1 teaspoon chia seeds

Directions:

Step #1: In a small jar with a lid, combine all ingredients and stir.

Step #2: Cover with lid and refrigerate overnight (at least 6 hours).

Step #3: Before eating, add enhancements to make your oatmeal tasty and satisfying. 

Start with our base recipe above, then spice up your cup with the following flavor add-ins:  

Peanut Butter and Banana Overnight Oats: mix in 2 tablespoons of creamy natural peanut butter and 1 teaspoon of pure maple syrup. After the oats, refrigerate overnight, top with sliced bananas, and enjoy.

Pumpkin Overnight Oats: mix in ¼ teaspoon pumpkin pie spices, 1 teaspoon maple syrup, 1 tablespoon pureed pumpkin, a pinch of sea salt, and 2 tablespoons chopped pecans. Refrigerate overnight and enjoy.

Banana Bread Overnight Oats: mix in ½ mashed banana, ¼ teaspoon cinnamon, pinch of sea salt, ½ tablespoon pure maple syrup, 1 tablespoon chopped walnuts. Refrigerate overnight and enjoy. 

Very Berry Overnight Oats: mix in ¼ cup mashed combo of blueberries, raspberries, and blackberries. Refrigerate overnight. Top with berries and sliced banana.

And when that chocolate fix is calling, we’ve got you covered with this Easy Peanut Butter Chocolate Overnight Oats recipe.

#2 Dairy-Free Coffee Creamer 

There’s nothing like a quiet summer morning — just you and your coffee. Maybe you meditate, soak in the early morning rays, or just sip in silence. To savor the experience, whip up this decadent coconut coffee creamer (that can be made in minutes). No soaking, straining, or prepping required! Use it to make a creamy coconut cold brew or coconut iced matcha! The perfect way to keep your cool.

Ready to cozy up to fall flavors? This creamer tastes delicious with any hot beverage or latte, too! We’ve got a creamy coconut PSL on our mind. 

Ingredients:

• 1 (15-ounce) can lite or full fat coconut milk
• 1-2 tbsp pure maple syrup 
• 1-2 tsp pure vanilla extract
• Pinch Himalayan sea salt

Directions: 

Step #1: Add all ingredients to a high-speed blender.

Step #2: Blend on high for 1-2 minutes until well combined.

Step #3: Pour into an airtight jar, cover, and store in the fridge. Enjoy!

RELATED: How to Make Healthy Coffee Creamer + 5 Delicious Flavor Variations

#3 No-Bake PB & Coconut Fudge Bars

These Fudge Bars are made with creamy peanut butter combined with notes of sweet coconut, maple, and cacao in this naturally-sweetened, no-bake, decadent sweet treat.

Ingredients:

• ¼ cup maple syrup
• ½ cup coconut oil
• 2 cups shredded coconut
• 1 cup peanut butter
• 2 tbsp cacao powder
• ¼ tbsp maple syrup

Directions:

Step #1: For the coconut base: place shredded coconut, coconut oil, and maple syrup in a medium bowl and stir to combine.

Step #2: Line an 8 square inch baking tray with parchment paper. Add the coconut base to it and press very well to avoid empty spaces in the bars. Refrigerate for 30 minutes.

Step #3: Whisk all the ingredients of the fudge layer and pour it on the top of the coconut layer. Refrigerate for one more hour for the bars to get firm.

Step #4: Keep in the fridge for up to 7 days.

#4 Guilt-Free Fried Rice 

Love fried rice but want to avoid the added sodium? We’ve got you covered with a Guilt-Free Fried Rice recipe that serves up some serious flavor without the hidden ingredients.

• 1 cup brown rice, cooked
• 1 tbsp sesame oil
• ½ yellow onion, chopped
• 2 cloves garlic, finely chopped
• 3 cups baby spinach, chopped
• 2 tbsp coconut aminos
• 2 eggs
• green onion, chopped, to serve
• sesame seeds, to serve
• chili flakes, to serve
• 1 tbsp coconut oil 

Directions:

Step #1: Start by cooking the brown rice according to the packet instructions. Once cooked, set aside.

Step #2: While the rice is cooking, heat a large skillet over medium heat with coconut oil. Add the onion and saute for 3-5 minutes or until translucent. Add the garlic and saute for another 2 minutes.

Step #3: Add the spinach and stir.

Step #4: Add the cooked rice and saute for 2-3 minutes.

Step #5: Next, crack the eggs into a mixing bowl and whisk. Add to the skillet with the rice and stir until the egg is cooked.

Step #6: Add the coconut aminos and stir well.

Step #7: Divide between two bowls and garnish with the sesame seeds, green onion, and chili flakes.

#5 Banana Nice Cream 

Summer’s not over just yet! Want a cool, creamy, and customizable dessert? Try this Dairy-Free Banana Nice Cream! This crowd-pleasing tasty treat can be whipped up in minutes with just a handful of ingredients.

Ingredients:

• 2-3 large spotty bananas, frozen and sliced 
• ¼ cup of oat milk (or non-dairy milk of choice)
• 1-2 Medjool dates, pitted (or 1 tbsp. sweetener of choice, optional)
• 1 tsp vanilla extract or vanilla bean paste

BONUS Mint Chocolate Chip Flavor: Add 2-3 tablespoons of unsweetened cacao nibs or pure dark chocolate chips with ⅛ tsp peppermint extract to the above base recipe. Summer is served! 

Directions:

Step #1: Peel and slice spotty bananas into 1-inch chunks and freeze in a single layer on a baking sheet or platter (to prevent banana from sticking together).

Step #2: Once frozen, add bananas to a high-speed blender or food processor with optional sweetener of choice and vanilla.

Step #3: Blend the frozen banana until smooth (be patient! This may require stopping the blending process and scraping down the sides or stirring the base with a spoon as needed).

Step #4: Add 1 tablespoon of non-dairy milk as needed to blend (don’t add too much at one time to avoid making your nice cream runny). 

Step #5: Once smooth, add in any other flavors or toppings and blend until well combined. 

Step #6: Serve immediately, or transfer the mixture into a freezer-safe storage container and freeze for 4-6 hours or overnight.

Step #7: Thaw for 5 minutes before serving and serve with your favorite toppings!

Click to Watch How to Make Mint Chip Banana Nice Cream

#6 The Best Ever Guacamole 

Yummy as a sauce for burgers, dip for your favorite veggies and chips, or spread for sandwiches and wraps! Made with nutritious, simple ingredients, this fresh and flavorful guac is the perfect savory side for your back-to-school lunch or snack.

Ingredients:

• ¾ tsp kosher salt
• ¼ tsp black pepper
• ½ cup cilantro, chopped
• ¼ cup red onion, minced
• ¼ tsp ground cumin
• 3 avocados
• 1 jalapeno pepper, diced
• 2 tbsp lime juice

Directions:

Step #1: Gently mash the avocados. It should still have some texture and chunks, not be overly smooth.

Step #2: Fold in the remaining ingredients. Taste and adjust seasoning as needed.

#7 Superfood Acai Bowl

Soak up the last of summer’s seasonal berries with a bowl full of benefits. This Superfood Acai Bowl is rich in antioxidants, low in sugar, and tasty any time of the day. For an added boost, stir in antioxidant-rich cacao, fiber-filled chia seeds, or a handful of baby spinach (trust us, you won’t even taste it). 

Ingredients:

• 1 serving frozen acai
• 2 frozen bananas
• ½ cup frozen blueberries
• 1 tbsp honey
• 1 tbsp almond butter
• ¼ cup coconut milk
• banana, sliced, to serve
• gluten free granola, to serve
• shredded coconut, to serve

Directions:

Step #1: Place all of the ingredients minus the toppings in a high-speed blender and blend until smooth.

Step #2: Pour into a bowl and top with desired toppings.

Step #3: Enjoy!

#8 Fudgey Brownie Post Workout Bites

Brownies for post-workout fuel? You heard right! After you work up a sweat, you deserve to refuel with something sweet. Soothe sore muscles with this tasty treat that makes adding plant-based protein to your diet easier than ever.

Ingredients:

• 1 cup chopped walnuts 
• 1 cup chopped cashews 
• 1 tbsp ground flaxseeds
• 10 pitted Medjool dates
• ⅓ cup unsweetened cacao powder
• 2 tsp pure vanilla extract
• ¼ tsp sea salt
• ¼ cup unsweetened cacao nibs 
• Water as needed until the dough comes together 

Directions:

Step #1: Start by adding the walnuts, cashews, and flaxseeds to a food processor and blend until chopped. Add the dates cacao powder, vanilla, and the sea salt and blend again, adding 1-2 tablespoons of water at a time or until the mixture comes together. 

Step #2: Add the cacao nibs and pulse until combined. 

Step #3: Transfer the mixture to a mixing bowl and set in the fridge for 15-20 minutes and then roll into bite-sized rounds. 

Step #4: Store in an airtight container in the fridge and enjoy 1-2 as a delicious post-workout snack! 

Click to Watch How to Make These Post Workout Bites

#9 Easy Protein-Rich Pancakes 

Long days spent in the hot sun calls for extra fuel! And these fluffy Protein -Rich Pancakes will keep you energized all day long. Top them with seasonal berries, a dollop of yogurt, and a drizzle of raw honey or maple syrup.

Ingredients:

• 1 banana, mashed
• 3 egg whites
• 3 tbsp oat milk
• 1 tsp honey
• 1 scoop protein powder
• 1 tsp cinnamon
• 1 tsp vanilla extract
• 1 tsp baking powder
• 2 tbsp ground flaxseed
• 1 tbsp coconut oil
• Greek yogurt, to serve
• Strawberry, sliced, to serve
• Maple syrup, to drizzle

Directions:

Step #1: Start by adding all the ingredients minus the coconut oil and toppings to a mixing bowl and whisk well.

Step #2: Next, heat a skillet over medium heat with the coconut oil and pour about one tablespoon of the pancake batter onto the pan at a time. Cook on one side until little bubbles appear and then flip and cook until golden brown.

Step #3: Serve with a dollop of Greek yogurt, fresh berries, and a drizzle of maple syrup.

Step #4: Enjoy!

#10 Low-Carb Zucchini Bolognese

Take advantage of zucchini season with this plant-powered bolognese! It’s made with fresh ingredients like celery, carrots, oregano, and sweet onion for a healthy and flavorful alternative to traditional pasta. Comforting yet light, it’s the perfect dish for both summer and fall!  

Serves: 4

Ingredients:

• ⅓ cup basil leaf
• 1 tbsp tomato paste
• 4 zucchini
• 1 celery stalk, diced
• 1 tsp crushed red pepper
• sea salt & black pepper
• 20 oz canned crushed tomatoes
• 1 carrot, diced
• 1 lbs vegetarian meat crumbles
• ¼ cup parmesan cheese
• ½ tbsp oregano
• ½ sweet onion, diced
• 3 garlic, minced
• 2 tbsp olive oil

Directions:

Step #1: Add the olive to a large pan over medium heat. Add the celery, carrots, and onion. Cook for 4-5 minutes. Add the vegetarian crumbles, garlic, and red pepper flakes. Continue to cook, breaking up until lightly browned. Season with salt, pepper, and oregano.

Step #2: Add the crushed tomatoes and tomato paste. Bring to a simmer. Cover and let simmer for 15 minutes at least.

Step #3: Meanwhile using a spiralizer, mandolin, sharp knife, or peeler, cut your zucchini into noodles or ribbons

Step #4: Add the zucchini to the sauce and cook for 3-4 minutes until tender. Stir in basil and season with salt and pepper as needed. Make sure not to overcook zucchini or it will get watery.

#11 Pizza Turkey Burgers

High in protein and full of fresh flavors, these Pizza Turkey Burgers are the ultimate comfort food made healthy. Made with lean ground turkey and seasonal veggies and herbs like basil, sweet onion, and bell pepper, what’s not to love? Fire up the grill and savor the flavors!

Ingredients: 

• 2 tbsp water
• ½ cup pasta sauce
• 2 tbsp basil leaves, chopped
• 1 green bell pepper, thinly sliced
• sea salt & black pepper
• 2 tsp Italian seasoning, divided
• ½ sweet onion, thinly sliced
• 1 red bell pepper, thinly sliced
• 1 lbs ground turkey
• ½ cup part skim shredded mozzarella cheese
• 2 tsp olive oil, divided

Directions:

Step #1: Preheat the broiler. Combine the turkey, half the Italian seasoning, basil, salt, and pepper in a bowl. Form into patties. Set aside.

Step #2: Heat half the olive oil in a skillet over medium high heat. Add the peppers and onion. Cook for 6-8 minutes until tender, adding the water if they begin to burn. Season with remaining Italian seasoning and set aside.

Step #3: Add the remaining oil and burgers and cook for 4-5 minutes per side until cooked through.

Step #4: Top the burgers with peppers, onions, 2 tbsp. marinara sauce, and 2 tbsp. cheese. Place in broiler until cheese melts.

#12 Pancake Muffins

Pancake Muffins? You heard right! This light and fluffy easy-prep recipe is the perfect summer to fall option. Easy to enjoy on the go or as a healthy breakfast or snack! Customize them with your summer (or sweet treat) favorites — fresh berries, nuts and seeds, even chocolate chips!

Ingredients:

• 3 tbsp maple syrup
• ¼ cup blueberries
• 1 egg
• ½ tsp baking soda
• 1¼ cups unsweetened almond milk
• ½ tsp vanilla extract
• 1 tsp baking powder
• ½ tsp cinnamon
• ¼ cup strawberry, diced
• ¼ cup banana, diced
• ¾ cup white whole wheat flour

Directions:

Step #1: Preheat the oven to 400ºF. In a bowl, combine the flour, baking powder, baking soda, and cinnamon.

Step #2: In a small bowl, beat the egg with a fork. Add the egg, milk, maple syrup, and vanilla extract to the flour mixture. Mix until well blended. Fold in the blueberries, strawberries, and bananas.

Step #3: Pour the mixture into the muffin molds. (you can butter the muffin cups if you are not using a non-stick mold Place in the oven on the center rack and bake for about 10-12 minutes or until the muffins are golden brown.

Step #4: Remove from the oven and let them cool for a few minutes.

#13 Chocolate Chip Cookie Dough Froyo

Different from banana nice cream, this rich and creamy sweet treat is made with ingredients like protein-rich Greek yogurt, almond butter, and a drizzle of all-natural maple syrup. It’s easy to make, delicious to enjoy, and low in sugar! 

Serves: 1

Ingredients:

• 1 cup Greek yogurt
• 1 tbsp almond butter
• 1 tbsp cacao nibs
• 1 tsp vanilla extract
• 1 pinch cinnamon
• 1 tsp maple syrup
• 1 tbsp slivered almonds, for topping
• almond butter, to drizzle
• cacao nibs, to serve
• banana, sliced, to serve

Directions:

Step #1: Place all of the ingredients in a small bowl minus the toppings and stir to combine.

Step #2: Place in the freezer for 30 minutes.

Step #3: Serve with desired toppings.

Step #4: Enjoy!

#14 Tropical Pineapple Turmeric Mocktail 

Sip up the end of summer with this anti-inflammatory mocktail. Made with tropical pineapple and electrolyte-filled coconut water, keep your hydration up while you cool down. No ginger or turmeric on hand? Simply sub a store-bought wellness shot in place! P.S. You can easily turn this recipe into a healthy cocktail by adding a shot of your favorite liquor!

Serves: 1-2

Ingredients:

• 1 cup fresh or frozen pineapple
• 1 shot fresh ginger juice
• 1 shot fresh turmeric juice 
• Raw honey, to taste (optional)
• ½ cup coconut water 
• Kombucha or sparkling water, to serve

Directions:

Step #1: In a high-speed blender, combine the pineapple, ginger, turmeric, coconut water, and optional raw honey. Blend until smooth. For a smooth liquid base, strain. For a smoothie-like consistency, skip this step.

Step #2: To serve, pour mixture into a glass filled with ice, filling halfway. Top with kombucha, seltzer, or your favorite beverage of choice. Option to top with additional garnish such as fresh fruit. Serve and enjoy!

RELATED: Alcohol-Free Beverages Are Here to Stay: Try These 10 Refreshing Ways to Enjoy Them

#15 Roasted Veggie Baked Ziti

This high-fiber lightened-up pasta dish is a great way to use up your leftover seasonal zucchini while satisfying all your comfort food cravings. Load it up with any additional veggies and make a big batch to enjoy for a no-fuss mid-week meal! The perfect summer to fall transition dish.

Serves: 5 

Ingredients: 

• 2 zucchini
• 2 cups pasta sauce
• 8 oz high fiber ziti
• 2 cups eggplants, peeled and cubed
• 2 summer squash
• 1 cup part skim shredded mozzarella cheese
• ¼ cup parmesan cheese
• 1 cup onion, sliced
• 1 tbsp olive oil
• 1 tbsp Italian seasoning
• 2 red bell peppers, chopped

Directions:

Step #1: Preheat your oven to 450 degrees.

Step #2: Toss the vegetables with olive oil, salt, pepper, and Italian seasoning. Roast for 15 minutes or until tender. Set aside one serving for lunch later in the week.

Step #3: Turn the oven down to 400 degrees.

Step #4: Meanwhile, cook the pasta according to package directions but take out of the water after 8 minutes or when the pasta is very al dente. It will cook again in the oven so this will prevent it from over-cooking.

Step #5:Toss together the roasted vegetables, pasta, and marinara sauce. Pour into a prepared baking dish. Top with mozzarella and Parmesan cheese.

Step #6: Bake for 20 minutes until cheese is melted and bubbling.

#16 Simple Summer Salad

We can’t talk about end-of-summer recipes without a fresh, seasonal summer salad! Use this base recipe as inspiration, but feel free to customize and make it your own! Add your favorite juicy summer fruits like peaches and berries, top it off with grilled salmon or shrimp, and dress it up with avocado or your favorite vinaigrette. 

Serves: 3-5 

Ingredients:

• 4-5 cups salad greens (such as baby spinach or kale, romaine, or arugula)
• 1 cup fresh fruit of choice (such as sliced berries or peaches)
• 1 cup chopped veggies of choice (such as cucumber or bell pepper)
• ¼ cup chopped nuts (such as walnuts, pecans, or almonds)
• 1-2 tbsp seeds (such as hemp or pumpkin)
• 1 small red onion, thinly sliced (optional) 
• Optional add-ins (such as feta, avocado, or additional fruits and veggies)
• Optional grilled protein (such as grilled salmon, shrimp, chicken, or tofu) 
• Salad dressing or vinaigrette of choice, to serve 

Directions:

Step #1: In a large mixing bowl, combine all the above ingredients aside from the dressing. Toss well until fully combined. 

Step #2: Once mixed, drizzle with your favorite dressing or vinaigrette of choice. Serve and enjoy! 

#17 Grilled Peaches & Coconut Whipped Cream

If you’ve never made grilled peaches (or had grilled fruit in general) you’re in for a treat! Combine this charred juicy fruit with coconut whipped cream, and… Woah. Your taste buds  won’t know what hit you! A healthy dessert or yummy summer snack.

To make this yummy treat, all you have to do is slice your ripe peaches in half lengthwise and remove the pit. Once your grill is warm, place your peaches flesh side down and cook for 3-5 minutes on medium heat. Remove from the grill and serve with coconut whipped cream, banana nice cream, or Greek yogurt! You can even add a drizzle of honey and fresh mint or basil. Yum.

#18 Watermelon, Feta, and Blueberry Salad

Watermelons are arguably the best part of summer! They’re hydrating, full of antioxidants, and they taste like candy. Combined with blueberries and feta, they make the perfect crowd-pleasing dish! Add fresh mint or basil, swap the feta for avocado or nut-based cheese, or customize this easy-prep recipe to your liking. Serve as a side dish, salad, or snack! 

Ingredients:

• 1 small watermelon, cubed and chilled 
• 1 cup crumbled feta cheese (sub cubed avocado or your favorite dairy-free alternative)
• 2-3 tbsp fresh mint, chopped (sub for basil or omit)
• 1 pint fresh blueberries, rinsed 
• Lime juice, to serve (optional)

Directions:

Step #1: In a large bowl, add the watermelon, feta, blueberries, and fresh herbs. Toss until well combined. Taste test, adding a squeeze of lime juice if preferred.

Step #2: Serve and enjoy! Best if enjoyed the same day.

#19 Black Bean Zucchini Tacos With Cilantro Avocado Slaw 

Skip the sour cream and go dairy-free with this protein-rich Black Bean and Zucchini Taco recipe. Made with a light and creamy cilantro and avocado slaw, you’ll get all the rich flavor of traditional tacos without the saturated fat and dairy.

Ingredients:

• 2 green onions, chopped
• ¼ tsp ground coriander
• ½ tsp ground cumin
• 1 tsp ancho chili powder
• sea salt & black pepper
• 2 zucchini, chopped
• ½ tsp oregano
• 3 tbsp lime juice
• ¼ cup cilantro, chopped
• 14 oz canned black beans, drained and rinsed
• 1 tsp salt
• 2 cups shredded coleslaw mix
• 1 avocado
• 1 tbsp olive oil
• ½ tsp paprika
• 8 corn tortillas

Directions:

Step #1: Toss the zucchini with the chili powder, salt, paprika, oregano, and coriander.

Step #2: Toss together the coleslaw, cilantro, and green onions. Season with salt, pepper, and cumin, Add lime juice and gently massage with your hands to soften the cabbage. Add avocado. Season with salt and pepper.

Step #3: Heat the olive oil over medium high heat. Add the zucchini in a single layer. Cook for 3-4 minutes until beginning to char. Flip and cook on the other side. Remove and set aside. Add the black beans and cook 2-3 minutes until warm.

Step #4: Heat the tortillas on the grill or stove top. Stuff with zucchini, black beans, and cilantro avocado slaw.

Seasonal Summer Favorites for Every Eating Plan

Savor the flavors of summer with these nineteen deliciously healthy recipes! Head into the fall season feeling fueled by nutrient-rich recipes full of flavor with everything from creamy, nice cream to post-workout bites and hearty dinners.

Want more healthy and delicious recipes? Sign up for FitOn PRO and get access to recipes and personalized meal plans, including foods you’ll love to eat. 

The post Giada Resized JPG 2 appeared first on FitOn - #1 Free Fitness App, Stop Paying for Home Workouts.

What Makes a Burger Healthy? 

Before diving into the juicy recipes,  let’s break down how we’re actually classifying a healthy burger. 

Ideally, your burger should be free of:

• Trans & hydrogenated fats: Including any ingredients cooked or marinated in hydrogenated and highly refined oils.  
• Unhealthy fats: Such as margarine, traditional mayonnaise, and vegetable oils. 
• Added sugars: Especially refined and artificial sugars. 

Some things we’re mindful of:

• Gluten: While some people can tolerate gluten, gluten-filled burger products — like white burger buns — are often in their least nutritious, most processed state. Consider spicing things up with some healthy swaps, such as in these healthy burger recipes below! 
• Toppings: Oftentimes, the burger itself is quite healthy, it’s the toppings that are the culprit! From sugar-filled ketchup to mayo made with refined fats, be mindful to read ingredients and opt for whole food toppings whenever possible. 

6 Tips For Making a Healthy Burger

#1 Add Lots of Fresh Produce

With so many seasonal fruits, veggies, and herbs, it’s easy to flavor your burger in a healthy and natural way. Topping your burger with plenty of extra produce picks will not only increase the flavor, but also the nutrient content! You’ll get more fiber, less sugar, and added nutrients — the more color, the better!

In addition to the classics (pickles, sauerkraut, onion, tomatoes, and lettuce), some of our favorites include: 

• Arugula 
• Mushrooms 
• Jalapenos 
• Beets 
• Pineapple 
• Sauteed (or grilled) veggies like zucchini and eggplant 

#2 Top With a Healthy Fat

Adding some healthy fats to your burger not only adds flavor but also helps balance your plate. Rich in fiber and omega-3s, ingredients like avocado help to keep you feeling fuller for longer, support healthy digestion and gut health, and even provide you with a steady stream of energy! Plus, it’s the perfect creamy swap for not-so-nutritious condiments like mayo. Add some healthy fat to complement the protein and complex carbs in your burger.

RELATED: The Healthiest Fats You Can Eat Every Day

#3 Get Smart About Condiments 

If you love layering up your burger with added sauces and flavors, this healthy burger tip is for you! Store-bought condiments are often filled with sneaky ingredients like added sugars and oils. So, be sure to check the ingredients! 

If you’re a big mayo fan, try avocado oil mayonnaise, use unsweetened ketchup (double-check to be sure it’s free of high fructose corn syrup), and use an unsweetened Dijon mustard in place of the sweetened varieties. 

Some other yummy condiment ideas? Hummus, guac, pesto, tzatziki, coleslaw… there are so many healthy options out there! Don’t be afraid to get creative.

#4 Ditch The Refined White Bun 

Did you know that veggies can make a delicious, low-carb swap for traditional burger buns? 

Try these healthy swaps: 

• Avocado
• Bell peppers
• Roasted sweet potato
• Lettuce-wrapped burgers (made with romaine or butter leaf lettuce)
• Collard green-wrapped burgers

Or, check out your local health food store for gluten and grain-free bun alternatives! Just be sure to read the ingredients. 

#5 Add Fiber Where You Can 

When making your healthy burger, think about how you can add some fiber. Fiber is important for digestion, helps support blood sugar levels, and helps keep us full. Adding some fiber to healthy burgers is an easy way to add an additional health boost. 

Psst… our plant-based burger recipe is bursting with fiber and may just satisfy those summertime burger cravings the healthy way. 

RELATED: 11 Fiber-Rich Foods For a Healthy Gut

#6 Stick to Whole Foods Ingredients 

Foods in their least processed, most nutrient-dense form (i.e., foods like fresh veggies and lean proteins that haven’t been refined and processed) are best! 

And being mindful of your ingredients — in general — is a good idea too. If you’re using meat, stick to leaner beef. If you’re opting for veggies, keep the dirty dozen in mind! These simple but easy-to-implement tips make a difference!

RELATED: What You Need to Know About The Clean 15 & Dirty Dozen

5 Healthy Burger Recipes That Prove Just How Delicious Healthy Eating Can Be 

#1 Plant-Based Superfood Burger

Makes: 6

Ingredients:

• 1 cooked beet, peeled and chopped
• 1 small yellow onion, chopped
• 1 clove of garlic, chopped
• 1.5 cups canned black beans drained and rinsed
• 2 cups cooked brown rice
• 1 tsp cumin
• 1 tsp oregano 
• 1 tsp sea salt
• For serving: lettuce leaves for the bun, sliced avocado, tomato, onion 

Directions:

Step #1: Start by preheating the oven to 375 degrees F and line a baking sheet with parchment paper. 

Step #2: Add all the ingredients to a high-speed blender or food processor and blend until thoroughly combined. Place in the fridge for 15 minutes to make the dough easier to form into patties. 

Step #3: Remove from the fridge and form into 6 patties. Place on the lined baking sheet. 

Step #4: Bake for 20 minutes, flipping halfway through. 

Step #5: Top with desired toppings and enjoy! 

#2 Lemon & Dill Salmon Burger 

Makes: 4

Ingredients:

• 1 (14 ounce) can of wild-caught salmon
• ½ cup almond flour 
• 1 clove of garlic, chopped
• 1 tbsp fresh dill, chopped
• 1 tbsp freshly squeezed lemon juice
• For serving: your favorite gluten-free bun or lettuce leaves, sliced avocado, dijon mustard 
• Coconut or avocado oil for cooking 

Directions:

Step #1: Start by adding all the ingredients, minus the toppings to a high-speed blender or food processor, and blend until combined. 

Step #2: Form into four burger patties and cook in a skillet with coconut or avocado oil for about 5 minutes on each side or until cooked through.  

Step #3: Serve with desired toppings and enjoy. 

#3 Avocado & Lime Turkey Burger 

Makes: 4

Ingredients:

• 1 lb ground turkey (or cooked turkey breast, sliced) 
• 1 tbsp freshly squeezed lime juice
• 1 clove of garlic, chopped
• 1 tbsp fresh cilantro, chopped 
• 1 tsp sea salt 
• For serving: your favorite gluten-free bun or lettuce leaves, sliced avocado, onion 
• Coconut or avocado oil for cooking

Directions: 

Step #1: Start by adding all the ingredients, minus the oil, to a large mixing bowl and mix well. 

Step #2: Form into four burger patties and cook on a skillet with the coconut or avocado oil for about 7 minutes on each side or until completely cooked through. 

Step #3: Serve with desired toppings and enjoy!

#4 Chicken Pesto Burger 

Makes: 4

Ingredients:

• 1 lb ground chicken 
• 1 clove of garlic, chopped
• 1 tsp Italian seasoning
• 1 tsp sea salt 
• For serving: your favorite gluten-free bun or lettuce leaves, pesto 
• Coconut or avocado oil for cooking

Directions:

Step #1: Start by adding all the ingredients, minus the oil to a large mixing bowl, and mix well. 

Step #2: Form into four burger patties and cook on a skillet with the coconut or avocado oil for about 7-8 minutes on each side or until completely cooked through. 

Step #3: Serve with desired toppings and enjoy!

#5 BLT Chicken Lettuce Burgers

This is the ultimate healthy BLT! Paired with a delicious, creamy dressing, this is sure to be a crowd-pleaser.

Makes: 2

Ingredients:

• 2 chicken breast
• 1 turkey bacon strip, cooked
• 4 leaves iceberg lettuce
• 1 red onion, sliced
• 1 tomato, sliced
• 1 avocado, sliced
• 2 tbsp fresh parsley, chopped
• 1 tbsp garlic, chopped
• 2 lemons, juiced
• ¼ cup olive oil
• 1 tbsp tahini
• 1 tbsp dijon mustard

Directions: 

Step #1: Start by preheating the oven to 200°C or 400°F and line a large baking dish with parchment paper.

Step #2: Next, make the marinade by adding the chopped parsley, garlic, ¾ of the lemon juice, and the olive oil to a bowl and whisk well.

Step #3: Add the chicken to the parchment-lined baking dish and pour over the marinade, completely coating the chicken breasts.

Step #4: Bake for 20-25 minutes, or until completely cooked, flipping the chicken halfway through.

Step #5: While the chicken is cooking, make the dressing by adding the rest of the lemon juice, tahini, and dijon mustard to a bowl and whisk well.

Step #6: Add two of the lettuce leaves to a serving plate and add the cooked chicken breast, onion, tomato, avocado, and cooked, crumbled bacon. Drizzle with dressing and top with another lettuce leaf.

Step #7: Enjoy!

You’re Now a Healthy Burger Making Pro

So, there you have it — the hacks you need to make healthy burgers taste delicious! Make some healthy swaps, add some veggies, and get side dish and condiment savvy and you’re on your way to satisfying burger craving the healthy way. 

The post Giada Resized JPG 2 appeared first on FitOn - #1 Free Fitness App, Stop Paying for Home Workouts.

Starbucks 

Rolled & Steel-Cut Oatmeal with Blueberries

Made with whole-grain oatmeal, mixed nuts, and antioxidant-rich blueberries, this breakfast bowl is a healthy option that’s rich in fiber and protein yet low in sugar. Want to make it even healthier? Skip the naturally sweetened agave and stick with the natural sugar from fruit. You can even top it off with a sprinkle of cinnamon for an extra kick!

Protein Bistro Box

Packed with protein-rich foods like hard-boiled eggs, cheddar cheese, peanut butter, and chicken breast, a Protein Bistro Box from Starbucks is definitely the way to go if you’re looking for the healthiest menu option! With light or hearty options, have your pick at a grab-and-go snack or meal!

Grilled Chicken and Hummus Protein Box: Chicken breast, Red Pepper Hummus, Nann, Fresh Peas & Carrots. 300 calories, 22 grams of protein, 6 grams of sugar

Eggs & Cheddar Protein Box: Hard-boiled Eggs, Fresh Apples, and Grapes, Muesli Bread, Cheddar Cheese, Peanut Butter 470 calories, 23 grams of protein, 21 grams of sugar

Chickpea Bites & Avocado Protein Box: Chickpea bites, Avocado Dip, Dried Fruit and Nuts Mix, Fresh Carrots & Snap Peas 560 calories, 15 grams of protein, 7 grams of sugar

Quinoa & Chicken Protein Bowl with Black Beans and Greens

This healthy and hearty salad bowl contains just over 400 calories, 27 grams of filling protein, an impressive 8 grams of fiber, and a mix of clean carbs. With ingredients like black beans, quinoa, and chicken breast, stay satisfied, satiated, and energized!

Grab & Go Snacks

Looking for a quick snack that won’t derail your goals? Good news — there are plenty of healthy takeout menu items to choose from! 

• That’s It Bars
• Rhythm Superfoods Kale Chips
• Squirrel Brand Classic Almonds
• Hippeas White Cheddar
• Avocado Spread
• String Cheese
• Fresh fruit

RELATED: The Healthiest Things You Can Order at Starbucks

Panera 

Avocado, Egg White & Spinach Sandwich 

Made on a flat bagel, this menu option has 20 fewer carbs than Panera’s traditional bagels. The best part? It’s made with sprouted grains! Therefore, it’s easier to digest and contains more bioavailable nutrients. With 21 grams of protein and 7 grams of fiber, feel good indulging in this creamy avocado-filled Egg and Spinach Sandwich.

Ten Vegetable Soup

Healthy comfort food that’s delicious and nutritious. This 10 Veggie Soup at Panera is only 100 calories per 1 ½ cups making it a light and comforting choice. It’s full of fiber and loaded with nutritious veggies like tomatoes, peppers, onion, carrots, celery, and spinach. Pair it with a half sandwich for a heartier lunch option!

Half Turkey Sandwich 

A classic that never disappoints. A half turkey Panera sandwich contains 18 grams of protein and less than 300 calories. Made with oven-roasted turkey, tomatoes, lettuce greens, red onions, mayo, and spicy mustard for a nourishing combo. To make it even healthier, opt for sprouted bread and swap the mayo for sliced avocado! 

Green Goddess Chicken Cobb Salad

21 grams of protein, less than 300 calories, and loaded with protein and veggies. This filling and flavorful salad is made with mixed greens, avocado, chicken, hard-boiled egg, and fresh veggies like tomatoes and red onion. Swap the dressing for creamy avocado or a balsamic drizzle to save on calories without skimping on taste! 

Chipotle

Burrito Bowl

All the flavor of your favorite burrito with a fraction of the calories! This protein-packed bowl skips the tortilla, saving you both carbs and calories. It’s low in sugar, high in fiber and protein, and, of course, tasty as ever. With healthy fats, complex carbs, and lean protein, it’s a balanced and nutritious menu option!

Here’s the healthiest way to order it: chicken, one serving of black beans, one serving of fajita vegetables, lettuce, a serving of salsa, and half a serving of guac.

Lifestyle Bowl

Good news — Chipotle has pre-designed menu items to accommodate a variety of meal plans with options for Keto, Paleo, High Protein, Whole 30, Vegetarian, and Vegan diets! Packed with nutrients and made with feel-good food, these Lifestyle Bowls are designed to fit your lifestyle and make ordering a breeze. 

Keto Lifestyle Bowl: This low-carb bowl contains just 17 grams of carbs and is full of ingredients like super greens, lean chicken or steak, tomatillo-red chili salsa, freshly shredded cheese, and guac. 

Paleo Lifestyle Bowl: 36 grams of protein, 100% of your daily Vitamin C needs, and whole foods. This Paleo bowl is made with fresh lettuce, chicken, fajita veggies, tomatillo-green salsa, and guac.

Whole 30 Lifestyle Bowl: Created with Melissa Urban, Whole 30 co-founder, this bowl focuses on wholesome foods like lettuce, chicken and fajita veggies, fresh tomato salsa, and guac. Have your pick at protein with options for chicken, carnitas, or Plant-Based Chorizo.

Vegetarian Lifestyle Bowl: With 30 grams of plant-powered protein and 90% of your daily Vitamin C needs, this bowl is bursting with nutrients. Made with a super greens lettuce blend, pinto beans, Plant-Based Chorizo, fresh tomato salsa, fajita veggies, and cheese. Sub guac for the chorizo or keep it totally plant-based by leaving out the cheese!

Vegan Lifestyle Bowl: Made with 100% plant-powered nutrients and an impressive 31 grams of plant-based protein. This vegan bowl is filled with Plant-Based Chorizo, cilantro-lime brown rice, black beans, tomato and corn salsa, and shredded romaine. To keep it lighter, skip the corn salsa and ask for a lighter serving of rice!

High Protein Lifestyle Bowl: A whopping 71 grams of protein per bowl! Made with cilantro-lime rice, black beans, chicken and steak, tomatillo-red salsa, shredded cheese, and lettuce. While it’s full of nutrients, be mindful that this bowl packs a punch in carbs and calories, too. Modify it by skipping the cheese and swapping the white rice for brown rice. Or, enjoy half and save the rest for an easy dinner or no-fuss lunch! 

Build-Your-Own Salad

The best way to keep it healthy? Build your own salad! This allows you to build a balanced meal and customize your order with ease. Ahead, our top tips on how to order the healthiest menu items. P.S. The same principles apply for building a burrito bowl, too!

Start with the greens: Start with a base of superfood lettuce greens. If you’re adding rice, opt for brown over white and ask for a lighter portion!

Focus on the veggies: Fill your plate with fajitas veggies. They’re rich in nutrients and only 20 calories per serving!

Make it protein-packed: Add a serving of lean protein such as grilled chicken or steak. If you’re plant-based, you can choose the Plant-Based Chorizo.

Go light on sides and sauces: Skip the calorie-heavy sides and sauces like sour cream, queso blanco, corn salsa, honey vinaigrette, and shredded cheese. Instead, choose lighter options like fresh tomato salsa and tomatillo-green or red salsa. Guac is a nutritious choice too, but try asking for a half-serving!

Jersey Mikes 

Natural Turkey Wrap

Order the Natural Turkey Sub on a whole wheat wrap. Want to make it even healthier? Simply skipping the cheese will save you an added 125 calories. As for their olive oil blend? It may sound healthy but, beware — according to their menu, it’s actually a blend of canola and olive oil. Plus, it comes with 250 calories. Swap it out for a side of avocado — you’ll avoid the refined oils and save on calories! Plus avocado is extra creamy and just as flavorful!

Sub-In-A-Tub

While not a specific menu item, all of the subs at Jersey Mike’s can be ordered as a “sub-in-a-tub” meaning they come in a bowl, bread-free. Opting for this option will save you a hefty 290 calories! This is great for Keto or Paleo dieters. And, with the amount of lettuce added to your bowl, you can think of this healthy menu item as the Jersey Mike’s version of a salad! But, beware of dressing and sides. Stick to a vinaigrette over their olive oil or cream-based dressings, and keep it light on the cheese.

California Dreamin’ Cold Sub

This yummy California blend is made with lean turkey, guacamole, and fresh veggies like lettuce, tomatoes, and onions. Swap the roll for a whole wheat wrap or opt for a “mini-sized” order on a whole wheat roll. P.S. you can order a mini-sized sub for any menu item, too! And since this tasty blend is already made with a blend of creamy guacamole, you can skip the oil blend and save 250 calories. Consider going cheese-free to keep it lighter! If you’re looking for a lower-carb meal, order this classic in the aforementioned sub-in-a-tub — without bread, it contains 22 grams of protein and just 5 net carbs! 

Chick-Fil-A

Grilled Chicken Nuggets

Grilled to perfection with a simple seasoning of lemon, garlic, salt, and herbs, the eight-count Grilled Chicken Nuggets at Chick-fil-A boasts an impressive 25 grams of protein with less than 150 calories. It’s full of flavor, low in fat, and makes a delicious healthy lunch option! Pair it with a side salad for a balanced meal.

Grilled Market Salad

The Grilled Market Salad is full of fresh flavor and good-for-you nutrients like mixed greens, roasted nuts, and antioxidant-rich strawberries, blueberries, and apples. The best part? It’s easy to customize based on your preferences and dietary needs. Top it with grilled chicken for lean protein or skip the blue cheese and make it vegan! To save on calories, opt out of the granola topping and choose a light balsamic dressing.

Chargrilled Chicken Sandwich 

Made with boneless skinless chicken breast marinated in a zesty lemon-herb dressing. Including the bun, this juicy grilled sandwich is less than 400 calories and is packed with 29 grams of protein. If you’re trying to keep it low-carb, simply skip the bun and fill up on lean protein and fresh veggies like tomatoes, lettuce, and onion! 

Give Your Favorite Takeout Menu a Healthy Twist

With a little know-how, you can enjoy the occasional takeout without sacrificing your goals. As you can see, there are ways to find healthy menu items at popular food chains — even at restaurants that aren’t traditionally thought of as healthy! Remember: you can always modify ingredients or customize a menu option. The big takeaways? Be mindful of ingredients, skip sauces and condiments that are heavy in calories, fat, or sugar, call on healthy food swaps, and keep it light on the sides. If you’re unsure of what to order, refer back to this healthy takeout menu guide. Many of the options we provided can be applied to various restaurants. Don’t be afraid to ask questions! Your health is in your hands! 

The post Giada Resized JPG 2 appeared first on FitOn - #1 Free Fitness App, Stop Paying for Home Workouts.

But is breakfast really the most important meal of the day, or is it more essential to focus on other aspects of your diet? Read on to find out more.

Is One Meal More Important Than Another?

Eating breakfast is linked to a slew of health benefits, from helping prevent nutrient gaps to supporting a healthy weight. In fact, data shows that habitual breakfast consumption is associated with greater micronutrient intakes, especially folate, calcium, iron, phosphorus, and vitamins A, B1, B2, B3, C, and D.

Plus, breakfast skippers tend to consume significantly more calories, carbohydrates, total and saturated fat, and added sugars during lunch, dinner, and snacks vs. those who consume breakfast.

But just eating any old breakfast isn’t enough to help support your health. Eating a high-quality and nutrient-dense breakfast, however, is linked to many health benefits!

Generally speaking, breakfast is an important meal to include in your diet — but don’t forget about lunch and dinner. Eating breakfast and then starving yourself until the end of the day can result in nutrient gaps, weight gain, and reduced energy levels. Instead, focus on including healthy, balanced, and sustainable meals throughout the day. This is a key step to follow when supporting overall health. 

Why Balanced Meals Throughout The Day is Key 

Eating balanced meals throughout the day plays many important roles in our bodies. So, what should you eat? To support overall health, prioritize nutrient-dense foods that contain lean proteins, healthy fats, and high-quality complex carbs. 

Eating balanced meals throughout the day is linked to outcomes including sustained energy, balanced blood sugar, increased satiety, reduced cravings, and better focus and productivity.

4 Tips To Make The Most of Each Meal 

Eating balanced and nutrient-rich meals is essential to living a healthy lifestyle. And while there are tons of ways to make the most of each meal, here are four tried-and-true tips that can help you get the most out of your dishes. 

#1 Keep Your Meals Protein-Rich

Protein can give your dish that satiety factor that you need to avoid that mindless snacking later in the day. From topping your toast or oatmeal with an egg to adding some sliced chicken to your salad, giving your meal some satisfying protein can take you far. 

#2 Choose Complex Carbs VS. Simple Carbs

Simple carbs like white bread, candies, and white rice may spike your blood sugar thanks to the lack of fiber and protein in the compositions. But the good news is that not all carbs are created equal! Complex choices like whole-grain bread and quinoa make for a satisfying and nutrient-rich addition to meals.

RELATED: The Healthiest Types of Carbs According to an RD

#3 Add Some Color to Your Plate

Including a variety of fruits and vegetables will fuel your body with important vitamins and minerals that help support energy production. Different colors contain different nutrients, so make it your goal to “eat the rainbow.” By doing so, you’ll get a nice burst of fiber in a low-calorie vessel when you eat more produce, too!

#4 Satisfy Your Sweet Tooth Naturally

Skip the sugary desserts and opt for fresh fruit to satisfy your sweet tooth. Sugary treats can cause a blood sugar spike with a subsequent crash later on. Fruit, on the other hand, contains no added sugar and many varieties are a source of fiber. 

Need some ideas? Dates stuffed with almond butter or dried mangos with a sprinkle of chili pepper are fun and delicious fruit-filled choices that are easy to make.

The Importance of Balanced Meals Throughout The Day

Sure, eating breakfast is incredibly important to your overall health. But obsessing over eating the “perfect” breakfast and then eating empty calories for lunch and dinner won’t do your body any favors in the long run. Instead, focus on eating balanced meals throughout the day. This will fuel your body with the nutrients it needs throughout the day. 

Plus, your body will be supplied with key vitamins and minerals to help support energy levels, immune health, and a slew of other positive factors. Get creative in the kitchen and make it fun!

Want access to delicious recipes with foods you’ll love to eat? Sign up for FitOn PRO and see just how fun healthy eating can be! 

The post Giada Resized JPG 2 appeared first on FitOn - #1 Free Fitness App, Stop Paying for Home Workouts.