Enjoy this recipe as a plant-powered easy prep breakfast or healthy Saint Patrick’s Day treat! The best part? You can enjoy this better-for-you recipe without compromising on taste or flavor! Made with less than 10 ingredients in under 5 minutes, what’s not to love? 

And as an added bonus, we’re sharing a simple 2-Step Homemade Cashew Milk that will take this healthy shamrock shake to a whole new level of creamy. 

Healthy Mint Matcha Shamrock Shake 

Ingredients:

• 1-2 cups homemade cashew milk (recipe below) or favorite milk of choice
• 1 frozen ripe banana
• 1 cup spinach (or dark leafy greens of choice)
• 1 tsp vanilla extract
• 1-2 tbsp fresh mint or ¼ tsp peppermint extract
• ½ tsp matcha powder, optional 
• 1-2 tbsp cacao nibs, optional 
• Ice 

Directions:

Step #1: Add 1 cup of liquid to your blender. Next, add the remaining ingredients aside from the cacao nibs.

Step #2: Blend until smooth, adding additional liquid as needed.

Step #3: Add the optional cacao nibs and pulse 2-3 times until well mixed.

Step #4: Serve and enjoy!

Bonus Recipe: 2-Ingredient Homemade Cashew Milk 

Skip the store-bought milk for this quick and easy 2-ingredient creamy cashew milk! It comes together in minutes — no straining required! Customize with your favorite add-ins or enjoy as is. 

Not a fan of cashews? Give these other homemade dairy-free milks a try!

Ingredients:

• 1 cup cashews
• 3 cups water 

Optional Add-Ins:

• 1-2 Medjool dates, pitted
• 1 tsp vanilla extract
• dash sea salt

Directions:

Step #1: Cover raw cashew nuts with water and soak them for 4 hours or overnight.

Step #2: Strain the cashews and rinse well.

Step #3: Add all of the above ingredients, including any flavor add-ins, to a high-speed blender. Once the lid is secure, blend on medium-high until your mixture is smooth and creamy. No straining is necessary!

Step #4: Taste test and adjust sweetness or flavorings as needed. 

Step #5: Pour mixture into a large pitcher or sealable glass jar. Enjoy immediately or store in the fridge for 3-5 days. 

Keep It Fresh & Green This Spring!

Whether you’re looking for a fun and festive Saint Patrick’s Day recipe or you’re ready to transition into light and flavorful recipes for spring, this healthy matcha mint shamrock shake will satisfy all your needs. It’s packed with plant-based nutrients, low in sugar, and full of metabolism-boosting ingredients like matcha and spinach. Best of all, it’s easy to customize for any eating plan and comes together in minutes! When you’re craving a lean and green treat that tastes like dessert, turn to this energy-boosting blend.

Looking for more nourishing recipes and healthy treats? Sign up for FitOn PRO and gain access to our recipe box full of exclusive recipes. Reach your goals faster while enjoying good-for-you food that’s guilt-free!

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.

How to Make Healthy Fourth of July Recipes 

Making healthy Fourth of July recipes can be as simple as finding good-for-you swaps for not-so-healthy ingredients. Instead of serving (or enjoying) processed foods or foods high in sugar or fat, consider making recipes that are more nutrient-dense and made with real ingredients. Here are some ideas:

• Swap white burger buns for lettuce wraps or whole grain buns to reduce refined carbs and increase fiber.
• Use lean protein options like turkey or chicken burgers instead of beef to lower saturated fat content.
• Opt for homemade marinades and dressings instead of store-bought versions to avoid added sugars and fillers
• Replace mayo-based dressings with lighter options like Greek yogurt or avocado
• Grill fresh summer fruits like peaches, pineapples, or plums for a sweet and healthier dessert option instead of sugary treats.
• Make homemade veggie burgers using ingredients like black beans, lentils, or quinoa for a nutrient-packed patty alternative.
• Swap sugary beverages or cocktails for unsweetened iced tea, sparkling water, or mocktails

No matter your diet plan, making healthy Fourth of July recipes can be simple and fun. Here are fourteen healthy red, white, and blue recipes with options for any type of eating plan!

19 Healthy Red, White & Blue Recipes 

#1 Red, White, and Blue Fruit Skewers

This simple recipe can be enjoyed by kids and adults alike! Fruit skewers are fun, require little prep or clean-up, and are a healthy way to satisfy your sweet tooth! To make these festive fruit kabobs, simply thread your patriotic-colored fruit onto a wood skewer. Start with a red fruit (think: raspberries, strawberries, cherries, or watermelon), add sliced banana for a white fruit, and finish with blue (such as grapes, blueberries, or blackberries). 

#2 Raspberry Yogurt Bark

In need of a healthy dessert recipe? Try this low sugar, protein-packed FitOn PRO Raspberry Yogurt Bark! Thanks to the antioxidants, fiber, and low sugar, the berries make this dish equally as healthy as it is festive! 

Ingredients:

• 1½ cups Greek yogurt
• 2 tbsp tahini
• 2 tbsp maple syrup
• 2 tbsp tahini
• 1 tsp vanilla extract
• ¼ cup raspberries
• 2 tbsp slivered almonds
• 1 tbsp hemp seeds

Directions:

Step #1: Start by lining a small baking sheet with parchment paper.

Step #2: Add the yogurt, tahini, maple syrup, and vanilla to a mixing bowl and stir.

Step #3: Using a spatula, evenly spread the yogurt mixture onto the lined baking sheet.

Step #4: Add the raspberries, almonds, and hemp seeds on top.

Step #5: Place in the freezer and allow the yogurt bark to set for 4 hours.

Step #6: Once set, remove from the freezer and slice or break into individual servings.

Step #7: Store in an airtight contain in the freezer for up to 1-2 weeks for an easy grab and go guilt-free treat.

#3 Watermelon, Black Olive, Mint & Feta Salad

This cooling and flavorful salad is sure to be a crowd-pleaser! With hints of sweet, savory, and refreshing, these summer ingredients pair perfectly together to create a light and healthy Fourth of July recipe! Serving as the star ingredient, watermelon is hydrating and low cal! 

Want to make this dish dairy-free? Replace the feta cheese for a dairy-free cheese alternative, or swap it out with hard-boiled eggs!

Ingredients:

• 1 small red onion, diced 
• 8 cups watermelon, cubed and chilled
• ⅓  pound feta cheese (or dairy-free alternative), crumbled
• 1 cup black olives, pitted 
• 1 bunch fresh Italian parsley, chopped 
• 2-3 tbsp fresh mint, chopped 
• 3-4 limes, juiced 
• ¼ cup extra virgin olive oil
• ½ tsp black pepper

Directions:

Step #1: In a large bowl, add the watermelon, feta, olives, and onion. Toss until well combined.

Step #2: In a separate bowl, stir the olive oil, lime juice, and black pepper, then pour onto the salad until well coated. Toss gently. 

Step #3: Option to garnish with extra mint. Serve and enjoy! Best if enjoyed the same day 

#4 Red, White, & Blue Spinach Salad

This colorful summer salad can be whipped up in minutes, and easily customized to fit any dietary plan. Want an extra boost of protein? Toss in grilled salmon, tofu, or chicken. Looking to increase satiety? Add in healthy fats like avocado or a sprinkle of nuts and seeds to keep you feeling full! 

To maintain the theme of healthy Fourth of July recipes, we’re adding in strawberries, blueberries, and hard-boiled egg to this dish! 

To prepare the salad, mix fresh spinach, strawberries, blueberries, red onion, and pre-prepped hard-boiled eggs in a large bowl. Toss with a drizzle of olive oil and balsamic vinegar or any dressing of choice. Plate and serve!

#5 Berry Chia Pudding 

Chia seeds are packed with fiber, protein, and Omega-3 fatty acids, making them a nutrient-dense addition to any healthy Fourth of July recipe. Plus, these tiny seeds absorb up to 12 times their weight in water, keeping you feeling fuller for longer!  

Ingredients:

• 3 tbsp chia seeds
• 1 cup unsweetened almond, coconut, or oat milk
• 1 banana, mashed
• 1 tsp cinnamon
• ½  tsp vanilla extract

To serve: Blueberries, raspberries, and strawberries

Directions:

Step #1: Mix the chia seeds in a bowl with almond milk (or milk of choice)

Step #2: Stir in the mashed banana, cinnamon, and vanilla. Stir to combine

Step #3: Place in the fridge overnight to set, or at least 6 hours

Step #4: Serve with strawberries, raspberries, and blueberries, and any additional toppings of choice (such as coconut yogurt or almond butter). 

#6 Patriotic Yogurt Parfait 

Yogurt parfaits are one of the best snacks to munch on when you want something healthy that feels guilty. Enjoy this as your breakfast, dessert, or as a snack at your Fourth of July gathering! 

To make this patriotic yogurt parfait, layer your yogurt of choice (greek or dairy-free) into a cup, topping with layers of red and blue berries of choice. Customize it to your dietary needs by adding granola, cacao nibs, or even mixing protein powder into your yogurt!

Speaking of protein, for a high-protein version, choose a Greek-style yogurt base. If you want to keep it dairy-free, opt for a coconut or almond milk variety. Regardless of the yogurt you choose, keep it low-sugar by choosing an unsweetened version.

#7 Festive Protein Pancakes

Who says pancakes can’t find their way into healthy Fourth of July recipes? Kick your holiday weekend off with these deliciously festive protein pancakes. They are simple to make and customize to your own dietary needs. 

Ingredients:

• 1 cup oats
• 1 scoop protein powder (of choice)
• 1 ripe banana
• 2 eggs (or flax eggs)
• ¼ cup Greek yogurt
• ¼ cup unsweetened almond milk (or favorite dairy-free milk of choice)
• 1 tsp baking powder
• ½ tsp cinnamon
• 1 tsp vanilla extract
• Cooking spray or a small amount of oil for greasing the pan

Directions:

Step #1: In a blender or food processor, grind the oats until they become a fine powder.

Step #2: In a mixing bowl, combine the oat flour, protein powder, baking powder, and cinnamon. Mix well. In a separate bowl, mash the ripe banana until it reaches a smooth consistency. Add the mashed banana, eggs, Greek yogurt, almond milk, and vanilla extract to the dry ingredients. Stir until the batter is smooth and well-combined. If the batter appears too thick, add a splash of almond milk to thin.

Step #3: Next, heat a non-stick pan over medium heat. Lightly grease with cooking spray or coconut oil.

Step #4: Pour ¼ cup of the batter onto the heated pan for each pancake. Cook for 2-3 minutes on each side, until you see little bubbles starting to form. Flip and cook the other side for another 1-2 minutes, until the pancakes are golden and cooked through.

Step #5: Serve warm with your favorite toppings, such as fresh berries, sliced bananas, a drizzle of honey or maple syrup, or a serving of Greek yogurt. 

#8 Watermelon Pizza 

Typical store-bought pizzas are made with dairy-filled cheese, processed white flour, and excess oil and sodium. Why not skip the bellyache and opt for something more light and refreshing? We’re talking about watermelon pizza — the hydrating seasonal swap that will have you feeling healthier than ever with every bite. Bring this healthy Fourth of July recipe with you to your holiday party and watch how fast it disappears! 

To make Watermelon Pizza, simply cut a thick slice of watermelon (about 1-2 inches)  width-wise. Top with coconut or greek yogurt, fresh (red and blue) berries, and optional mint or raw honey drizzle. Slice into pizza slices, and serve! 

#9 Dairy-Free Mixed Berry Yogurt Popsicles 

If you want to make the easiest no-bake dessert *ever* you’re going to want to try these yummy dairy-free coconut yogurt popsicles! All you have to do is fill a popsicle mold with your favorite full-fat coconut yogurt and fresh or frozen berries. Truly, it’s that simple! No popsicle mold? Use an ice cube tray and transform these into mini frozen yogurt bites!

Ingredients:

• 2-3 containers of full-fat coconut yogurt of choice, we used Siggi’s vanilla coconut yogurt
• 1-2 cups mixed berries of choice, we used strawberries and blueberries
• 1-2 tsp honey or maple syrup, optional 

Directions:

Step #1: In a mixing bowl, combine the coconut yogurt and fresh berries. If needed, add additional sweetener such as honey or maple syrup. Stir well to combine. 

Step #2: Spoon the mixture into popsicle molds or an ice cube tray. If using popsicle molds, insert a popsicle stick once the mold is filled with the yogurt mixture. If using an ice cube tray, fill and cover with freezer-safe wrap or cover to prevent freezer burn. Freeze for 8 hours or until completely frozen. Serve frozen and enjoy immediately!  

#10 Patriotic Potato Salad 

This red, white, and blue side dish is a fun and festive BBQ necessity! Made without dairy and mayo, serve this yummy dish as a healthier alternative to traditional potato salad.

Ingredients:

• 1 ½ lb. Red, purple, and yellow baby potatoes, washed and loosely chopped 
• 4 hard-boiled eggs, peeled and finely chopped 
• 2-3 cloves garlic, smashed 
• ¼ cup extra-virgin olive oil 
• ¼ cup red onion, finely chopped 
• ¼ cup parsley, finely chopped
• ¼ cup scallions, finely chopped
• 1 tbsp fresh dill, chopped
• ¼ cup red wine vinegar
• 2 tsp dijon mustard 
• 1 tsp paprika (optional)
• ½ tsp turmeric (optional)
• Fresh ground pepper, to taste 
• Sea salt, to taste

Directions:

Step #1: Bring a large pot of water to a boil then add the potatoes and a dash of salt. Reduce heat and cook for 10-12 minutes or until potatoes are tender. Drain and set aside.

Step #2: While the potatoes are cooking, add eggs, garlic, onion, and fresh herbs into a large mixing bowl. Toss until combined. Then, add all of the remaining ingredients. Stir until well combined. 

Step #3: Once mixed, add the boiled potatoes to the bowl. Using a fork, slightly mash the potatoes and toss until well coated. Taste test and adjust ingredients as needed. Option to add an additional tbsp of olive oil if needed. Option to garnish with fresh spices. Chill for 1-2 hours before serving.

#11 Very Berry Spritzer 

Whether you’re celebrating sober or enjoying a cocktail or two, this easy-prep summer spritzer can be enjoyed by all! For a mocktail, simply replace the wine with kombucha or seltzer. Then, sip the holiday away, guilt-free!

Serves: 1 pitcher (6-8 servings)

Ingredients:

• 1 bottle white wine of choice, chilled (sub with kombucha for mocktail)
• 6-7 oz. sparkling water of choice 
• ½ cup strawberries, sliced (fresh or frozen)
• ½ cup blueberries, sliced (fresh or frozen)
• 1 lime, sliced or juiced
• 1 tsp honey (optional)

Directions:

Step #1: In a large pitcher, add all of the above ingredients, except seltzer. Stir well to combine. Taste test, and adjust ingredients as needed, adding additional fruit or any added sweetener. Chill in the fridge until ready to serve

Step #2: To serve, pour the mixture over ice. Add a splash of seltzer and any additional garnish such as fresh berries, lime, or rosemary. Enjoy!

#12 Red, White, & Blueberry Cupcakes

Looking to serve up a no-fuss dessert that’s both healthy and delicious? Grab a box of Simple Mills Vanilla Cupcake Mix and get baking! This easy-prep store-bought mix is paleo-friendly, gluten-free, and refined sugar-free. Top it off with their vanilla icing, then sprinkle some fresh berries on top!

Ingredients:

• 1 box Simple Mills Vanilla Muffin & Cake Mix (or your favorite store-bought cupcake mix)
• 3 eggs
• ⅓ cup coconut oil, slightly melted
• ⅓ cup water 
• 1 tbsp vanilla extract 
• 1 jar Simple Mills Vanilla Frosting (option to make homemade frosting or sub favorite healthy frosting of choice)

To serve:

• Fresh strawberries, roughly chopped
• Fresh blueberries

Directions:

Step #1: Preheat the oven to 325 degrees F and line cupcake pans with liners.

Step #2: Bake according to instructions, adding the mix to a large bowl along with eggs, oil, water, and vanilla. Mix until smooth.  

Step #3: Evenly spoon batter into cupcake liners and bake according to instructions. Once fully baked, remove from the oven and cool completely. 

Step #4: Once cooled, frost your cupcakes with Simple Mills Vanilla frosting. Then, top your muffins with fresh berries of choice (we used strawberries and blueberries). Serve and enjoy!

#13 Coconut Whipped Cream & Berries

This patriotic berries & (coco) cream recipe will have you and your party guests swooning. It’s packed with antioxidants, low in sugar, and made with less than 5 ingredients! To make this delicious dessert, simply follow the below recipe. Then, fill a cup with alternate layers of coco whip and fresh berries of choice! Simple, healthy, and satisfying!

Here’s how to make this Dairy-Free Coconut Whip:

Ingredients:

• 1 (14 oz.) can full-fat coconut milk, chilled overnight
• 2-3 tbsp pure maple syrup 
• 1 tsp vanilla extract 

Directions:

Step #1: Chill the canned coconut milk in the fridge overnight and any mixing materials (such as your mixing bowl and beater) for at least 30 minutes prior to making your whipped cream. This is crucial to getting your coconut cream to whip and form a peak. 

Step #2: Once you’re ready to start, remove your mixing materials and canned coconut milk from the fridge. Be mindful not to shake the canned coconut. 

Step #3: Remove the lid from the canned coconut and scoop out the thick white layer of coconut cream on top. Add the thick cream to your chilled mixing bowl. Option to discard or reserve the leftover canned coconut water.

Step #4: Whip the cream until a peak forms and continue until the whipped cream is fluffy.

Step #5: Add the vanilla and maple syrup, then whip again for 1 to 2 minutes.

Step #6: Serve immediately, or store in an airtight container in the fridge until ready to use.

#14 Low-Carb Eggplant, Red Pepper, & Mozzarella Stack

This festive savory stack makes the perfect healthy appetizer. The best part? You just need 3 main ingredients and any additional dressings or seasonings of choice! It’s low in carbs, paleo-friendly, and can easily be made plant-based by swapping traditional mozzarella for a dairy-free alternative. 

Ingredients:

• 2 eggplants, cut into  ½ – 1-inch slices
• 2 red bell peppers, cut into quarters
• 8 oz. fresh mozzarella, sliced
• Olive oil, to coat 

To serve:

• Pesto, balsamic vinegar, or dressing of choice
• Fresh herbs such as basil or parsley 

Directions:

Step #1: Preheat the grill to medium-high heat. While the grill is heating, brush the sliced eggplant and bell pepper with olive oil and a dash of salt.

Step #2: Place veggies directly on the grill. Cook peppers for 3-5 minutes on each side and eggplant for 6-8 minutes on each side, or until soft and charred. Once cooked, remove from heat and set aside.

Step #3: To build your stack, start with the roasted eggplant as your base. From there, layer with one slice of roasted red pepper topped with a slice of mozzarella cheese. Option to place back on the grill for 2-3 minutes to melt the cheese.

Step #4: Finally, drizzle with balsamic vinegar, pesto, or a drizzle of olive oil. Add any additional toppings such as fresh basil. Serve and enjoy!

#15 Patriotic Veggie Skewers

The savory and protein-packed version of our fruit skewers! This recipe is festive, easy to prep, and requires a short grill time. Use chicken, red onion, red bell peppers, and cherry tomatoes to keep it patriotic, or customize with any veggie or lean protein of choice!

Ingredients:

• 2 boneless, skinless chicken breasts, cut into bite-sized squares
• 1 red bell pepper, cut into chunks
• 1 red onion, cut into chunks
• 1 pint cherry tomatoes
• 2 tbsp olive oil
• 1 tsp dried oregano
• 1 tsp dried thyme
• Sea salt and black pepper, to taste
• Any additional vegetables of choice, such as zucchini, squash, or mushrooms

Directions:

Step #1: Cut all the ingredients into bite-sized pieces aside from the cherry tomatoes. Set the veggies aside, then prep the marinade. 

Step #2: For the marinade, combine the olive oil, dried oregano, dried thyme, salt, and pepper. Add the chicken pieces and toss to coat evenly. Marinate for at least 15 minutes, or up to several hours in the fridge.

Step #3: Assemble the skewers by threading the chicken, red bell pepper, red onion, and cherry tomatoes onto skewers, alternating ingredients for a colorful and festive look.

Step #4: When ready to grill, preheat the grill to medium-high heat. Grill and cook for about 10-15 minutes, turning occasionally, until the chicken is fully cooked and the vegetables are slightly charred and tender. Serve with any dipping sauce or garnish of choice!

#16 Loaded Mediterranean Quinoa Salad

This healthy appetizer or side dish features quinoa, a staple among many longevity diets, including the Blue Zones and Mediterranean diets. Fill it with your favorite mix-ins, such as olives, cucumber, or even blueberries!

Ingredients:

• 2 cups water or low-sodium vegetable broth
• 1 cup quinoa
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• ½ cup kalamata olives, pitted and sliced
• ½ cup red onion, finely chopped
• ¼ cup fresh parsley, chopped
• ¼ cup fresh mint, chopped
• ½ cup crumbled feta, optional 
• 3-4 tbsp extra-virgin olive oil
• 2 tbsp lemon juice
• 1 tbsp red wine vinegar
• 1 garlic clove, minced
• Sea salt and black pepper, to taste

Directions:

Step #1: Cook the quinoa according to packaged directions. Meanwhile, wash and chop the cherry tomatoes, cucumber, olives, red onion, parsley, and mint. Set aside.

Step #2: Next, prepare the dressing. In a small bowl, whisk together the olive oil, lemon juice, red wine vinegar, minced garlic, salt, and pepper.

Step #3: Assemble the salad by combining all the ingredients in a large mixing bowl, including the cooled quinoa, prepped veggies, and optional feta. Pour the dressing over the top, and toss until well mixed. Serve and enjoy!

#17 Red Pepper Hummus with Veggie Dippers

Another Mediterranean-inspired meal full of fiber, plant-based protein, and colorful veggies! Customize as desired, swapping red pepper hummus for your favorite flavor of choice, and add any veggies (or other dipping vehicles, such as grain-free crackers) to the plate to serve!

Ingredients:

• 1 can chickpeas, drained and rinsed
• 1 roasted red bell pepper (jarred or homemade)
• 2 tbsp tahini
• 1 garlic clove, minced
• 2 tbsp olive oil
• Juice of 1 lemon
• Sea salt and black pepper, to taste

To serve: 

• Fresh vegetables for dipping (such as cucumber slices, carrot sticks, celery sticks, bell pepper strips, cherry tomatoes)
• Grain-free crackers or whole-grain pita chips

Directions:

Step #1: In a food processor, combine the chickpeas, roasted red bell pepper, tahini, garlic, olive oil, and lemon juice. Blend until smooth, adding water a tablespoon at a time if needed to reach the desired consistency. Transfer to a serving bowl and set aside.

Step #2: Next, chop fresh vegetables of choice into sticks or slices for dipping.

Step #3: Assemble the platter by adding the hummus to the center of a tray or platter. Then, arrange the fresh veggie dippers and crackers of choice around the hummus bowl. Serve and enjoy!

#18 Chocolate & Yogurt-Dipped Frozen Banana Pops

Makes: 12 frozen banana pops

Ingredients:

• 6 ripe bananas
• 1 cup plain full-fat Greek yogurt of choice
• 1 cup dairy-free chocolate chips of choice
• 1-2 tsp coconut oil
• 12 wooden popsicle sticks 
• 1 tsp vanilla extract, optional 
• Raw honey or maple syrup as desired, optional

Toppings:

• Crushed freeze-dried strawberries or blueberries 
• Finely chopped nuts of choice 
• Natural sprinkles of choice 
• Mini dairy-free chocolate chips
• Shaved coconut flakes, unsweetened 

Directions:

Step #1: Line a plate or baking sheet with parchment paper and set aside. Next, peel the bananas then cut them in half, dividing the banana into two equal parts. Insert a popsicle stick into the sliced banana base, until it is about halfway. Add to the baking sheet and freeze for 1-2 hours or until frozen.

Step #2: Once the bananas are almost frozen, prep the toppings. First, melt the chocolate by adding the chocolate chips and coconut oil to a microwave-safe dish. Microwave in 30-second increments until melted, stopping between each to stir the chocolate. Once melted, remove from the microwave and set aside.

Step #3: Next, add the yogurt to a bowl. Option to add vanilla and sweetener of choice, if desired. Then, pour toppings of choice into individual bowls and set aside.

Step #4: Remove the bananas from the freezer. Dip half of the bananas (six) into the melted chocolate mixture, one by one, and then into the desired toppings. To keep it festive, opt for freeze-dried crushed strawberries and blueberries and shredded coconut as a topping. Then, place back onto the lined baking sheet. 

Step #5: Next, dip the remaining six frozen banana halves in the yogurt mixture until well coated. You may need to spread the yogurt mixture onto the banana with a spoon, depending how thick your yogurt is. Next, coat each yogurt banana with toppings of choice such as freeze-dried berries, crushed nuts, or festive sprinkles. Place the yogurt dipped bananas on the tray with the chocolate bananas.

Step #6: Place the tray back in the freezer for 1-3 more hours, or until frozen and firm. Store in the freezer until ready to serve. Enjoy!

#19 Dairy-Free Berries & Coconut Ice Cream Float

Ingredients:

• 2 cans kombucha, seltzer, or sparkling water of choice (Olipop would work well here — ideally Cherry Vanilla or Strawberry Vanilla) or Spindrift)
• 4 scoops dairy-free coconut milk ice cream of choice (Cosmic Bliss, Coconut Bliss, etc)
• Fresh berries, such as blueberries and raspberries 
• Ice, to serve 

Directions:

Step #1: Add a generous scoop of ice cream to a large glass. Top with a handful of fresh berries or any toppings of choice. 

Step #2: Pour the Olipop or sparkling beverage over the top. Add ice if desired, or serve as is. Repeat to assemble the remaining floats. Serve immediately and enjoy!

Enjoy Your Healthiest Summer Yet! 

With these 19 healthy Fourth of July recipes, head into the holiday feeling confident in your summer skin. Maintain your health and fitness goals by staying on track with your healthy eating plan! With simple swaps for any dish, you’ll never feel deprived of your favorite foods. These healthy Fourth of July recipes may be festive, but they can be made and enjoyed all season long.  

Sign up for FitOn PRO to gain access to even more recipes that make healthy eating easy and delicious! 

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

Between newly-released seasonal flavors to limited-edition fall favorites, there are endless products to suit all your needs. So, make space in your kitchen — our list of fall-flavored store-bought snacks is growing at a rapid rate! Trust us — whether you’re a fall fanatic or not, you’ll want in on this list. 

Fall Flavored Breakfast Foods 

Egglife Sweet Cinnamon Egg White Wraps

Made with egg whites, cinnamon, vanilla, and a hint of monk fruit sweetener, these egg white wraps are the perfect vehicle for all your favorite breakfast foods. Load them up with cottage cheese or Greek or coconut yogurt, fill them with scrambled eggs, or enjoy them stuffed with your favorite fresh fruits and a drizzle of honey or maple syrup. Each wrap contains 5 grams of protein, 0 grams of sugar, and just 30 calories!

Kodiak Cakes Single-Serve Oatmeal Cups

Made with whole rolled oats and packed with 14 grams of protein per serving, these single-serve oat cups are the perfect busy day breakfast. Simply heat it up with water or dairy-free milk and top with fresh fruit for an easy-prep breakfast that can be enjoyed on the go! The best part? There are several fall flavors to choose from, including Cinnamon, Maple & Brown Sugar, Cinnamon & Maple, and Cinnamon Roll. 

Siggi’s Pumpkin & Spice Icelandic Style Cream Skyr

Inside this creamy cup of pumpkin spice yogurt, you’ll experience a spoonful of seasonal goodness with ingredients like pumpkin puree, cinnamon, vanilla extract, and nutmeg. With more protein than sugar (a whopping 15 grams of protein per cup) and only 140 calories, feel satiated and satisfied while still feeling healthy.

MUSH Pumpkin Pie Overnight Oats

Made with just seven all-natural ingredients (Pumpkin, oats, dates, cinnamon, nutmeg, almonds, and sea salt), it’s hard to believe this healthy pumpkin snack tastes so sweet. Did we mention it’s dairy-free, gluten-free, and full of fiber and protein? 

The goodness doesn’t stop there! Look out for their other fall flavors, including limited-edition Snickerdoodle and year-round Apple Cinnamon.

Nature’s Path Organic Golden Turmeric Superfood Oatmeal Cup

Made with whole grain oats, coconut, chia seeds, and superfood spices like cinnamon, turmeric, and ginger, this grab-and-go cozy breakfast cup makes the perfect morning meal. Slightly sweetened with coconut sugar and boosted with gut-healthy probiotics, this fall flavored Oatmeal Cup has all the ingredients for a healthy and tasty start to the day.  

One Degree Organic Foods, Oatmeal Sprouted Instant Apple Cinnamon Bag

Another instant oat option? One Degree Organics warming bowl of Cinnamon Apple Sprouted Oats. Made with just six (gluten-free and plant-based) ingredients like sprouted oats, apple, cinnamon, flax, and a sprinkle of coconut sugar. Serve this up on chilly fall mornings with a drizzle of nut butter or a handful of fresh fruit for a tasty meal that’s easy to digest and delicious to enjoy.

Simple Mills Pumpkin Muffin Mix

Add this to your weekly meal prep for a healthy snack that tastes like dessert! Bake this seasonal pumpkin muffin mix into pumpkin muffins, pumpkin bread, or even pumpkin donuts. With just eight simple ingredients (almond flour, organic coconut sugar, cinnamon, nutmeg, cloves, and pumpkin), give healthy fall snacking (and baking) a new meaning! 

Birch Benders Paleo Pumpkin Spice Pancake and Waffle Mix

Pancakes are a breakfast staple, especially when they’re full of cozy fall flavors and nutritious ingredients. Made with cassava, coconut, and almond flour, and slightly sweetened with monk fruit, this grain-free blend is perfect for paleo-dieters or anyone looking to lower their carb and sugar intake. Grab a bag of this Birch Benders Pumpkin Spice Pancake and Waffle Mix when you want something healthy and hearty!

Paleonola Pumpkin Pie Grain-Free Granola

These clusters of Paleo pumpkin pie granola taste like, you guessed it, pumpkin pie! Specifically, that crumbly pumpkin pie topping we just can’t get enough of — yum! Feel good knowing this snack is gluten-free, grain-free, and made with a mix of seeds, nuts, and spices like pecans, walnuts, and pumpkin seeds to keep you nourished and fueled. 

Purely Elizabeth Pumpkin Cinnamon Granola

Speaking of granola, this blend is made with ancient grains and combines foods like pumpkin seeds, cinnamon, and oats into little bites of fall flavored heaven. Sweetened with a little coconut sugar and filled with superfoods like quinoa and chia seeds, this Pumpkin Cinnamon Granola is one of those healthy fall snacks that tastes as good as it makes you feel.

Purely Elizabeth Apple Cinnamon Pecan Superfood Oat Cup

Available in two sizes (single serve to-go cups or multi-serve bags) this fall-flavored oatmeal breakfast is a winner. It’s gluten-free, organic, and packed with superfood ingredients like organic dried apples, pecans, flax, chia, and cinnamon.

Fall Flavored Dips & Spreads 

Chosen Foods Limited-Edition Pumpkin Spice Avocado Oil Caviar

Plant-based caviar!? You heard right. Not only is this limited-edition product plant-based, but it’s also fall flavored with pumpkin spice. While it’s not quite a dip or spread, this one-of-a-kind plant-based product is made with just avocado oil and fall spices and can be enjoyed on toast or baked goods, over frozen desserts, or even blended into your coffee!

Kite Hill Dairy-Free Pumpkin Pie Cream Cheese

The seasonal fall snack we never knew we needed. Enter: Kite Hill’s dairy-free pumpkin pie cream cheese. The fall-flavored twist on the brand’s almond-based cream cheese, made with a handful of wholesome ingredients like almond milk, pumpkin, and spices. Spread it on a sandwich, dip it with fruit or veggies, or even use it as a creamy dressing alternative for salads.

Abby’s Better Pumpkin Spice Pecan Butter

Pecans are one of those underrated fall flavors that scream holiday season, so why not turn it into a protein-packed seasonal snack? This pumpkin spice pecan butter is not only deliciously tasty, but it’s vegan, gluten-free, paleo, and free from peanuts (a top allergen). 

Oat Haus Pumpkin-Spice Granola Butter

Meet Granola Butter: the adult version of Teddy Grahams, but healthy and transformed into a sweet, creamy spread. Free from nuts (aside from coconut), gluten, and additives (and reminiscent of ground graham crackers… yum) this limited-edition granola butter is bound to be your new favorite find. Spread it on everything and thank us later!

88 Acres Organic Pumpkin Seed Butter

Ok… so this protein-rich pumpkin seed butter is available year-round, but we’re keeping it on our healthy fall snacks menu! Give your on-the-go snack a fall-flavored boost with this creamy pumpkin seed butter — spread it on rice cakes or use it as a dip for apples with cinnamon!

Pumpkin Spice Powdered PB

When you want all the fall flavor in a low-fat, protein-rich snack, turn to this Pumpkin Spice Powdered PB. With ⅓ the calories and 90% less fat than traditional peanut butter, this healthy fall snack (filled with 7 grams of protein) is a feel-good solution for all your PB cravings. Just mix it with a little water, and snack away!  

Fix and Fogg Pumpkin Pie Butter

Spread it on toast, drizzle it on pancakes and waffles, add it to smoothies, or enjoy it by the spoonful. Trust us, you’ll want to drizzle this decadent and delicious pumpkin pie nut butter blend on everything. It’s full of healthy fats, and satiating protein, and made with a creamy blend of peanuts, cashews, pecans, and real pumpkin.

Culina Pumpkin Spice Coconut Yogurt 

Craving a fall-flavored yogurt bowl? You’re in for a treat. Not only is this Culina Yogurt infused with real fall flavors (like organic pumpkin, pure maple, and natural pumpkin spice), but it’s also made with a coconut milk base, meaning it’s perfect for plant-based eaters and dairy-free dieters. Available for a limited time, get this seasonal flavor while you can!

Healthy Seasonal Energy Bars & On-the-Go Protein-Rich Snacks

CORE Foods Pumpkin Spice Refrigerated Plant-Based Bar

When protein bars are refrigerated, it’s usually a great sign. Oftentimes it means that the product is free from preservatives and is made with wholesome ingredients – like this Core Foods Pumpkin Spice Protein Bar! Made with ingredients like gluten-free oats, dates, pumpkin seeds, cashews, and dried pumpkin. Plus, it’s gut healthy with the addition of prebiotic fiber and probiotics!

Aloha Pumpkin Spice Protein Bar

This limited-edition flavor will provide you with 14 grams of plant-based protein, 10 grams of fiber, and just 2 grams of added sugars. Plus, it’s organic, climate neutral and B-corp certified, and free of gluten, dairy, soy, stevia, and sugar alcohol. They taste like chewy pumpkin spice cookies without the guilt!

MadeGood Soft-Baked Cinnamon Bun Bar

Satisfy your cinnamon bun cravings with this organic and gluten-free soft-baked fall-spiced bar. Free from the most common allergens and full of nutrients from fruits and veggie extracts like banana, papaya, and mushroom. A single serving will provide you with more than 20% of your daily requirements for Vitamins B1, D, A, and E for just 120 calories.

Cascadian Farm Cinnamon Apple Granola Bars

Sweetened naturally with fruit and free from added sugars, these apple cinnamon granola bars are a chewy, tasty, and nutritious fall-flavored snack. If you prefer a crunch, try their cinnamon apple granola! Either way, you’ll get 23 grams of whole grains with zero added sugar — a sweet (and nutritious) deal. 

LaraBar Pumpkin Pie Fruit & Nut Bar

These nutritious fall-flavored energy bars are filled with, quite literally, all our favorite fall ingredients. Think: dates, almonds, cashews, pumpkin, cinnamon, ginger, nutmeg, and allspice. That’s it! Nothing more — no sneaky additives or hidden sugars!

Looking for other fall flavors? Try their Pecan Pie, Apple Pie, Snickerdoodle & Gingerbread bars!

Pumpkin Pie Perfect Bar

We already love this nutritious protein bar thanks to its wholesome ingredients you can taste and pronounce. No fillers or additives (hence its need for refrigeration), just a blend of over 18 superfood ingredients. Try their pumpkin pie flavor that literally tastes like an on-the-go protein-rich slice of pie. 

Can’t get enough Pumpkin Pie? Be sure to check out their other limited-edition fall flavors, including Salted Caramel, Candy Cane, and Chocolate Mint!

Pumpkin Spice RX Bar

Grab this healthy fall snack when you need quick protein, without the additives. Each pumpkin spice protein bar contains 12 grams of protein thanks to ingredients like dates, egg whites, cashews, almonds, and of course, pumpkin. 

P.S. There’s another RXBar product to keep on your radar — protein-packed nut butter! Enjoy their yummy fall flavors like Maple Almond Butter and Honey Cinnamon Peanut Butter — yum.

The Gluten Free Bar High Protein Apple Cinnamon Oatmeal Bowl

Speaking of protein-packed oatmeal cups, we’ve got another fall menu item to add to the list! Made with whole food ingredients like gluten-free oats, dates, apples, and cinnamon and enriched with a plant-based protein blend of hemp hearts, sunflower seeds, and golden flaxseed, this easy-prep oat bowl is perfect for busy fall days when you want something easy and healthy. Perfect as a protein-rich snack, healthy breakfast, or nourishing post-workout meal. 

Kettle & Fire Butternut Squash Bone Broth Soup

Nothing screams fall like a comforting bowl of fall-flavored soup. And thanks to Kettle & Fire, you can enjoy all the benefits in a protein-packed way. When you want something quick, easy, and protein-packed, grab a container of their Butternut Squash Soup. It’s organic, made with free-range chicken bone broth, and full of nutrient-rich flavor thanks to ingredients like butternut squash, turmeric, coconut milk, and wholesome spices. 

Fall Flavored Sweet Snacks & Desserts

Partake Foods Soft Baked Pumpkin Spice Cookies

These limited-edition pumpkin spice soft-baked cookies are free from the top 8 allergens, making them the perfect healthy fall snack (and dessert) for everything from school lunches to holiday treats.

Pumpkin Spice Cocomels Coconut Milk Caramels

Dairy-free caramels made with creamy coconut milk, real pumpkin spices, and zero dairy. Need we say more? And, they’re 100% plant-based with just 2 grams of sugar per piece. Plus, they released a new seasonal flavor this year: Maple Cocomels, made with real maple syrup!

Emmy’s Pumpkin Spice Coconut Cookies

Do you love pumpkin pie? Do you love cookies? If you said yes, (which we’re guessing you did) hurry and add these limited-edition coconut cookies to your shopping list! Choose from limited-edition fall flavors like Pumpkin Spice, Double Chocolate Mint, and Gingerbread. When fall-flavored treats are made with ingredients this clean, they can be totally guilt-free

Dandies All Natural Pumpkin Flavored Marshmallows

Vegan marshmallows made with ingredients you can feel good about. With no artificial colors, no gelatin, and no corn syrup, we’ll be mixing this sweet pumpkin-flavored snack into baked goods, cozy fall lattes, and homemade trail mix blends! 

And they have a seasonal Peppermint flavor, too! Hello, peppermint mochas. 

Honey Mama’s Pumpkin Spice Cocoa Truffle Bar

We said it — this Honey Mama’s Pumpkin Spice Truffle Bar is better than Mom’s holiday fudge. Made with ingredients like organic raw honey, sprouted pumpkin seeds, coconut oil, and cocoa powder, it’s hard to believe something so delicious could be so healthy. The best part? Each melt-in-your-mouth bite tastes like an infusion of fall (thanks to warming spices like cinnamon, vanilla, ginger, cloves, and orange). Add it to baked goods, melt it on oat or yogurt bowls, or simply enjoy it plain, straight from the wrapper.

Nuts, Chips, & All Sweet + Savory Snacks

Purely Elizabeth Apple Walnut Keto Granola

Packed with 5 grams of protein per serving and made with wholesome ingredients like organic pumpkin seeds, sunflower seeds, cashews, apples, organic coconut, MCT oil, and walnuts. Oh, and it’s vegan, organic, gluten-free, and paleo and keto-friendly — what more could you ask for? Enjoy as a healthy snack, sprinkled over a smoothie or breakfast bowl, or mixed into your favorite baked goods recipe for a healthy hint of fall. 

Go Raw Sprouted Apple Cinnamon Granola

This newly released fall-flavored product is organic, sprouted, nut-free, and made with 0 grams of added sugar. Crunchy, satiating, and filled with wholesome ingredients like dates, sprouted buckwheat, sprouted sunflower and sesame seeds, apples, and hemp seeds.

Lesser Evil Pumpkin Spice Popcorn

This addictive healthy snack just got… dare we say, more addictive, thanks to their seasonal pumpkin spice flavor! This high-quality snacking popcorn is made with coconut oil and just a handful of good-for-you ingredients that are healthy and organic.

From The Ground Up Purple Carrot Crackers 

Purple carrot crackers?! You heard right! These seasonal root veggies have been transformed into a healthy fall-flavored store-bought snack thanks to a few wholesome ingredients such as cauliflower, orange and purple carrots, and cassava root. Just 100 calories per serving and 2 grams of sugar! 

Try their range of crackers, chips, pretzels, and more, all made with nutritious veggies like butternut squash and cauliflower, in a variety of tasty flavors.

​​Karma Cinnamon Cashews 

A little sweet, a little savory, and a whole lot addicting! These healthy fall-flavored nuts are air-roasted without oil to avoid sneaky salts, sugars, and additives. Plus, the skin is left on to  enhance nutrition (a tasty boost of antioxidants and minerals!)

Healthy Fall Flavored Drinks 

La Colombe Oat Milk Pumpkin Spice Latte

Forget sugary holiday drinks and reach for this tasty Oat Milk PSL when you’re craving fall goodness on the go. Compared to the 50 grams of sugar and 380 calories in the average Starbucks PSL, this healthy fall snack contains only 13 grams of sugar and less than 150 calories. It’s foamy, dairy-free, and utterly delicious.

Laird Pumpkin Spice Superfood Creamer

This pumpkin spice superfood creamer is dairy-free and made from just four ingredients: coconut milk, coconut sugar, pumpkin, and pumpkin pie spices. It will add the perfect amount of flavor without the sugar or added calories. Plus, it has many uses beyond coffee! Add it to oat bowls, stir it into desserts, or blend it into smoothies.

Elmhurst Holiday Oat Nog

Oat milk lovers, this one’s for you! This limited-edition Oat Nog made with just six ingredients, including oats, cashews, and pumpkin spices, is deliciously sweet without the added sugar. With an indulgent taste reminiscent of traditional eggnog, you won’t miss the dairy or excess sugar!  

Best of all, Elmhurst has other limited edition Oat Milk-based holiday flavors such as Pumpkin Spice, Chai Spice, Pistachio Creme, and Caramel Macchiato.

And don’t miss their newly-released Apple Pie Spice Seasonal Fall Blend! It’s made with an oat and almond base, contains minimal ingredients, and free from artificial flavors and sugars.

NutPods Dairy-Free Fall Creamers

No matter your fall craving, NutPods has a dairy-free creamer to satisfy your needs. With flavors like Pumpkin Spice, Coffee Cake, Toasted Marshmallow, Cinnamon Swirl, Cinnamon Dolce, and Peppermint Mocha, you can have your seasonal latte and enjoy it too — guilt-free. Choose between unsweetened or sweetened flavors, barista blends, and non-dairy bases made from oat, almond, or coconut. Whipping up a homemade latte has never been easier!

Spindrift Apple Crisp Seltzer

Back as their seasonal flavor, this Spiced Apple Cider Spindrift Seltzer certainly does not disappoint! Made with real squeezed apple and fresh cinnamon spice, enjoy plain as a refreshing fall beverage or mixed into a healthy mocktail. P.S. If you’re craving a cocktail with a healthy twist, Spindrift offers a seasonal Spiked Spiced Apple Cider. It’s less than 100 cals, made with real fruit, and free from all things artificial. Be on the lookout for its seasonal release!

Olipop Crisp Apple Soda

IYKYK, Olipop is the MVP of healthy boosted bubbly beverages. And good news — they just released a new limited-edition seasonal fall flavor, Crisp Apple. That said, you’re going to want to stock up your fridge — if you’re lucky enough to find it, that is! It’s made with a gut-healthy blend of prebiotics, fiber, and botanicals like Calendula, Kudzu, Marshmallow Root, and Slippery Elm Bark. Plus, it tastes like a freshly picked crisp fall apple in beverage form. Yum!

A Healthy Way to Snack This Fall Season

Thanks to our list of healthy fall flavored store-bought snacks, you can feel good snacking your way through the season. With back-to-school and work season underway, not to mention the start of holiday mayhem, time is of the essence! When your schedule is full, utilize these healthy grab-and-go options that are sure to satisfy your pumpkin-craving taste buds. 

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

If you’re late to the plant-based party, don’t worry! Getting started with a plant-centric diet is simple. And, you don’t have to be fully vegan or even vegetarian to get on board! Adding more plants to your diet is something anyone can do — no matter your dietary choices or eating style. That said, if you’re just beginning this journey and looking for some support, we’re sharing simple vegan recipes to inspire you! From tacos and pasta to dessert and easy-prep breakfast options, you’ll be satiated and satisfied, no matter if you’re vegan or not.

Ready to Start a Plant-Based Diet? Here Are Easy Plant-Based Recipes to Inspire You

Ahead, healthy vegan recipes for all your eating needs:

• Easy-prep breakfast options
• Protein-packed ideas for lunch
• Family-friendly dinner recipes
• Healthy plant-based snacks, and desserts! 

Easy-Prep Plant-Based Breakfast Recipes

Spicy Southwest-Inspired Tofu Scramble

If you love eggs for breakfast, this protein-packed vegan breakfast scramble will satisfy all your needs. It’s made with tofu and black beans for plant-based protein and flavorful spices like turmeric, cumin, and paprika. Simple, savory, and made with less than 10 ingredients! 

Ingredients:

• 16 oz tofu, extra firm
• 15 oz. can black beans, rinsed and drained
• ½ medium onion, diced (red or sweet onion)
• ⅓ cup red bell pepper, finely chopped
• ½ cup fresh tomatoes, chopped (or sub ¼ cup salsa)
• 2 garlic cloves, minced
• 2 tbsp avocado oil

Southwest Sauce:

• ½ tsp ground cumin
• ½ tsp smoked paprika
• ¼ tsp turmeric powder (optional)
• ¼ tsp chili powder (optional)
• Filtered water, as needed to thin

Toppings (optional)

• Nutritional yeast
• Avocado, sliced
• Salsa
• Guacamole
• Hot sauce

Directions: 

Step #1: First, prep the tofu. Using a kitchen towel or a tofu press, squeeze out as much liquid as possible. Once fully drained of water, add to a bowl and use a fork to roughly crumble the tofu into small chunks.

Step #2: Meanwhile, make the sauce. In a small bowl, add all the spices and stir until well combined. Add water as needed to thin (½ – 2 tbsp), until a thick paste forms. 

Step #3: Next, add 1 tbsp oil to a skillet with garlic and onion. Cook over medium-high heat until soft and fragrant. Add the bell pepper and tomatoes, cooking for 1-2 minutes. Add the black beans, stirring until well combined. Reduce heat to simmer and cook for 4-5 minutes.

Step #4: In a separate skillet, heat the remaining tablespoon of avocado oil over medium-high heat. Add the crumbled tofu and cook until golden brown. Stir in the sauce and mix until well combined. Reduce heat to a simmer and cook until liquid has been absorbed, 4-5 minutes. 

Step #5: Add the tofu scramble to the skillet with the veggies and black beans and stir well. Taste test, adding any optional add-ins such as fresh cilantro, salsa, or nutritional yeast. Serve with toppings of choice, such as avocado and hot sauce. Option to pair with a warmed tortilla.

PB Chocolate Overnight Oats 

This meal prep-friendly recipe truly tastes like dessert for breakfast. Not only is this overnight oats recipe fully plant-based, but it’s also low in sugar, packed with minerals, and full of fiber and healthy fats. Make a few servings and store in the fridge for breakfast made easy.

Ingredients:

• ½ cup oats, rolled
• 1 tbsp chia seeds
• 1 cup oat milk
• 1 tsp cinnamon
• 1 tsp cocoa powder
• 1 tbsp peanut butter
• ½ banana, sliced
• 1 tbsp cacao nibs, to serve

Directions:

Step #1: In a bowl or jar, add the oats and chia seeds. Pour milk over top and stir well. Cover and set in the fridge overnight.

Step #2: In the morning, add the cinnamon and cocoa powder and stir well.

Step #3: Top with peanut butter, sliced banana, and cacao nibs.

Step #4: Enjoy!

Overnight Blueberry Chia Pudding

For another easy-prep breakfast option, give this vegan Blueberry Chia Pudding recipe a try. It’s loaded with antioxidants, full of omegas, and naturally sweetened with banana. For an even creamier option, try blending this in a high-speed blender before setting in the fridge overnight!

Ingredients:

• 3 tbsp chia seeds
• 1 cup almond milk
• 1 banana, mashed
• 1 tsp vanilla extract
• 1 tbsp almond butter
• 1 tsp cacao nibs
• 1 tsp shredded coconut
• ½ cup blueberries

Optional toppings to serve: 

• Chopped nuts or seeds (such as walnuts, almonds, or hemp seeds)
• Raw cacao nibs
• 1 tbsp almond butter (or favorite nut or seed butter)
• Fresh berries or sliced fruit of choice 

Directions:

Step #1: Add the chia seeds to a bowl or jar and cover with almond milk.

Step #2: Add the mashed banana and vanilla. Stir to combine.

Step #3: Set in the fridge overnight.

Step #4: Before serving, top with almond butter, cacao nibs, shredded coconut, and blueberries.

RELATED: How to Make Chia Pudding + 6 Delicious Flavor Variations

Loaded Yogurt Bowl

Another quick-and-easy breakfast option that never disappoints is a loaded yogurt bowl! To make, simply grab your favorite non-dairy yogurt of choice (we love Kite Hill, Cocojune, and Harmless Harvest) and add a serving to any bowl or to-go jar. Top it with fresh or frozen fruit, nut butter, vegan granola, or nuts and seeds. Simple and delicious!

Plant-Based Lunch & Dinner Ideas (Simple & Family-Friendly!)

Simple Sheet Pan Chickpea Fajitas

Fajita night with a plant-based twist. Grab your favorite healthy plant-based tortillas (we love Siete grain-free tortillas) and load them up with all this vegan goodness! Packed with plant protein from chickpeas and full of natural flavor from herbs and spices, the whole family will surely love this recipe. Serve with your favorite toppings, such as avocado, fresh herbs, or dairy-free yogurt!

Ingredients:

• 15 oz can chickpeas, rinsed and drained
• 1 yellow bell pepper, thinly sliced
• 1 red bell pepper, thinly sliced
• 1 red onion, thinly sliced
• 2 tbsp olive oil
• 2 tsp ground chili powder
• 1 tsp smoked paprika
• 1 tsp garlic powder
• 1 tsp ground cumin
• ¼ tsp black pepper
• 8 grain-free tortillas
• ½ tsp salt

Directions:

Step #1: Preheat the oven to 375 degrees.

Step #2: While the oven is preheating, grease a baking sheet with a drizzle of oil and prepare spice mix. Combine chili powder, cumin, paprika, garlic, salt, and pepper.

Step #3: In a large bowl, add chickpeas and chopped veggies. Add remaining oil and spice mix, and toss until well combined and fully coated. Evenly spread in a single layer on greased baking sheet.

Step #4: Bake for 15-18 minutes until golden and crispy. Serve with warmed tortillas and toppings of choice.

Chipotle Black Bean Tacos

For another Mexican-inspired dish, give these Chipotle Black Bean Tacos a try! They’re made with just 10 whole food ingredients and come together in minutes. Serve with Siete tortillas and load them up with any toppings of choice, such as salsa or guac. You could even skip the tortilla and enjoy this recipe over a bed of salad greens!

Ingredients:

• 2 (15 oz) cans of black beans, rinsed and drained
• 1 tbsp olive oil
• 1 small sweet onion, finely diced
• 1-2 chipotle peppers (canned in adobo sauce), finely minced
• 2 garlic cloves, minced
• 2 tsp smoked paprika
• 1 tsp ground cumin
• ½ tsp oregano
• ½ tsp coriander
• 1 tbsp tomato paste
• Sea salt & black pepper, to taste 
• Water or vegetable broth (as needed)

To serve:

• Fresh cilantro, chopped
• 8 tortillas of choice 
• Guacamole
• Salsa
• Unsweetened coconut yogurt

Directions:

Step #1: In a large skillet, heat the olive oil over medium-high heat.

Step #2: Add the onion and chipotle pepper and cook for 4-5 minutes until soft and fragrant. Add the garlic and cook for another 1-2 minutes. Add the paprika, cumin, coriander, oregano, salt, and black pepper. Stir well to combine. Then, add the black beans and tomato paste. If needed, add 1 tbsp of vegetable broth or water at a time to thin. Cook for 4-5 minutes, until the mixture is thick and the liquid is fully dissolved. Taste and season as needed.

Step #3: Serve over warmed tortillas and optional toppings of choice!

Healthy & Hearty Italian Veggie White Bean Soup

Filled with fresh veggies like celery, tomatoes, carrots, and zucchini, this light yet hearty soup is the perfect vegan comfort meal. Plus, with the addition of white beans, you’re getting a creamy and delicious dose of plant-based protein. Serve it for a quick-and-easy dinner option (that you can meal prep in advance) and save the leftovers for a healthy lunch! 

Ingredients:

• 1 tbsp cold-pressed olive oil
• 3 carrots, peeled and cubed
• 1 large sweet onion, diced
• 1 bunch of celery, diced
• 3-4 cloves garlic, minced
• 1 tsp dried oregano
• 1 tsp dried parsley
• 1 tsp dried basil 
• ½ tsp dried thyme
• 2 tbsp tomato paste
• 2 cups green beans, chopped
• 2 zucchinis, chopped
• 3-4 cups low-sodium vegetable broth
• 30 oz cannellini beans, rinsed and drained
• 14 oz canned fire roasted diced tomatoes
• 3 cups baby spinach
• 1 cup lacinato kale, de-stemmed and chopped

Directions

Step #1: In a deep soup pot, heat the olive oil over medium-high heat. Then, add the onion, carrots, and celery. Cook for 5-8 minutes until soft and fragrant. Once cooked, add the minced garlic, tomato paste, oregano, basil, parsley, and thyme. Cook for 1-2 minutes until fragrant.

Step #2: Add the zucchini and green beans, seasoning with salt and pepper to taste. Cook for 2-3 minutes, then add the diced tomatoes, white beans, and veggie broth. Bring soup to a boil, then reduce to a simmer. Cook for 15-20 minutes.

Step #3: Add the spinach and kale and cook for an additional 2-3 minutes (until greens soften). Season as needed, adding optional nutritional yeast or fresh lemon zest. Serve with fresh basil or red pepper flakes.

Veggie Asian Spring Rolls with Peanut Lime Sauce

If you’ve never made your own spring rolls, you’re in for a treat. Despite being much healthier than any take-out spring rolls (often full of sodium and sneaky sugars), this simple-prep recipe won’t disappoint. Full of colorful veggies and tofu for protein and nutrients and served with a tasty PB lime dipping sauce. Customize with any additional ingredients (such as avocado, mango, or cucumber) and enjoy as a yummy lunch!

Ingredients:

• 8-10 rice paper wraps
• 10 oz firm tofu
• 1 cup red cabbage, finely shredded
• 1 red bell pepper, thinly sliced into matchsticks
• 1 English cucumber, thinly sliced into matchsticks
• 1 carrot, thinly sliced into matchsticks
• 1 cup romaine lettuce
• ⅛ cup each: fresh basil, mint, and cilantro

Optional add-ins:

• Sliced mango
• Sliced avocado

Peanut Lime Dipping Sauce

• 3 tbsp creamy peanut butter
• 1 tbsp low-sodium soy sauce (or coconut aminos)
• 1 tbsp lime juice
• 2-3 tsp maple syrup
• ¼ tsp ground ginger
• 1 tsp Asian garlic chili paste, optional
• Hot water, as needed to thin

Directions:

Step #1: Prep the veggies by cutting them into thin strips. Then, cut the tofu into thin rectangles.

Step #2: To assemble spring rolls, pour warm water into a shallow bowl or dish. Then, dip one piece of rice paper at a time into the water for 10-15 seconds. Remove and place on a damp towel or cutting board. 

Step #3: Add the fillings, placing the tofu in the middle of the rice paper. Top with a small handful of sliced vegetables, fresh herbs, and any additional add-ins. Gently fold over one end, then fold over the sides and carefully roll until the spring roll is closed. Repeat with remaining spring rolls until all the toppings are used.

Step #4: Meanwhile, in a small bowl, prepare the sauce. Add the peanut butter, soy sauce, lime juice, maple syrup, ginger, and optional garlic chili paste. Whisk together, adding a splash of hot water at a time, as needed to thin. Mix until the sauce is thick but creamy enough to stir. Taste test and adjust ingredients as desired.

Super Greens Pesto Noodles

Pesto pasta made plant-based and healthy! For a lightened-up option, we used zucchini noodles in place of white pasta. Plus, for a punch of protein, we filled this pesto dish with broccoli and cannellini beans — yum! Serve warm or cold, and enjoy for a healthy lunch or dinner.

Ingredients:

• 2 cups zucchini noodles
• 2 tbsp olive oil
• 1 cup broccoli floret, chopped
• 2 tbsp pesto
• 1 green onion, chopped
• Sea salt & black pepper, to taste
• ½ cup cannellini beans
• 1 tsp crushed red pepper
• Basil leaf, 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 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.

Step #5: Enjoy!

Healthy Vegan Snacks & Desserts

The Ultimate Healthy Chocolate Chip Cookies

Good news, you can still enjoy delicious (and nutritious!!) cookies — even if you’re going vegan! By simply swapping out the egg for a vegan-friendly alternative, we transformed our Ultimate Healthy Chocolate Chip Cookies into a delicious plant-based treat.

Made with simple ingredients like almond flour, honey, and peanut butter, these plant-based cookies are perfect for a healthy snack or tasty dessert. Here’s how to make them!

Ingredients:

• 1½ cups almond flour
• ½ tsp baking powder
• 1 tsp cinnamon
• ¼ tsp sea salt
• 2 tbsp coconut oil, melted
• 3 tbsp honey
• 1 tbsp peanut butter
• 1 tsp vanilla extract
• 1 egg (sub with a flax egg to make vegan)
• ¼ cup dark chocolate chips

Directions:

Step #1: Preheat the oven to 320°F and line a baking sheet with parchment paper.

Step #2: Add the almond flour, baking powder, cinnamon, and salt to a mixing bowl and stir.

Step #3: In a separate bowl add the coconut oil, honey, peanut butter, and vanilla and whisk to combine.

Step #4: if using egg, add the egg to the wet mixture and whisk. If using a vegan alternative, prep the flax egg. To make a flax egg, simply whisk 1 tbsp of ground flax with 3 tbsp of warm water. Allow it to sit for 10-15 minutes, until a gel-like consistency forms.

Step #5: Next, fold the dry ingredients into the wet mixture, and add the chocolate chips.

Step #6: Drop the dough by the rounded tablespoon onto the lined baking sheet and flatten slightly. Bake for 10-15 minutes or until the edges are golden.

Step #7: Cool and enjoy with your favorite dairy-free milk! Store leftovers in an airtight container for up to 3 days.

Microwave Flourless Chocolate Banana Mug Cake

Need we say more?! Almond butter, cocoa, banana, and dairy-free chocolate chips make up this decadent recipe. And with ingredients like these, you can enjoy it totally guilt-free. Plus, it comes together in less than five minutes — your healthy sweet tooth awaits!

Ingredients:

• 1 medium banana, ripe or brown
• 2 tbsp nut or seed butter of choice (such as almond or cashew)
• 2 tbsp cocoa powder, unsweetened 
• 1-2 tbsp dairy-free chocolate chips
• ½ tsp vanilla extract
• Pinch sea salt
• Additional chocolate chips, to top 

Directions:

Step #1: Lightly grease a microwave-safe mug or ramekin with oil or cooking spray. 

Step #2: In a small bowl, mash the ripe banana. Then add the nut or seed butter, cocoa powder, vanilla, and sea salt. Mix until well combined. Next, stir in chocolate chips.

Step #3: Pour mixture into the greased bowl or ramekin, then top with chocolate chips.

Step #4: Microwave for 60-90 seconds or option to bake for 10 minutes at 350 degrees F. The cake is fully baked when a toothpick comes out clean. Option to serve with fresh fruit, yogurt, or coco whip. Enjoy!

Creamy Cookie Dough Smoothie

Tastes like dessert, but really, this cookie-like smoothie is a nutritious treat! Naturally sweetened with banana and full of fiber and minerals. And based on the taste, you’d never know there’s hidden cauliflower! Trust us, you can’t taste it, and it adds another level of creaminess. 

Ingredients:

• 1 – 1 ½ cups almond milk, unsweetened (for a creamier smoothie, add less liquid)
• ½ – 1 cup cauliflower rice, frozen
• 2 tbsp cashew butter (sub almond or peanut butter)
• 1 large banana, frozen
• ⅓ cup oats
• 1 tbsp maple syrup (or 1-2 pitted Medjool dates)
• 1 tbsp ground flax
• ½ tsp cinnamon
• 1 tsp vanilla extract
• Pinch of sea salt

Directions:

Step #1: In a high-speed blender, add the almond milk liquid base. Then, add the remaining ingredients.

Step #2: Blend until smooth and creamy, adding more or less liquid for your desired consistency. Taste test, adjusting ingredients as desired.

Loaded Hummus Rice Cakes

A quick and customizable snack option that is nutritious and delicious. Perfect when you need something simple and satisfying! 

To make, simply load up your favorite rice cake of choice (such as a brown rice or quinoa rice cake) with hummus and your favorite toppings! 

Start by smearing a serving of (homemade or store-bought) hummus onto your rice cake, then top with your favorite add-ons. 

Here are some ideas. Once you have your hummus base, add:

• Fresh-sliced tomato + sprouts + cucumber
• Avocado + red pepper flakes + basil + nutritional yeast
• Sliced bell pepper + sundried tomato + olives

Not fully vegan? Here are some Vegetarian and Pescatarian-friendly ideas

• Red pepper hummus + smoked salmon
• Hummus + avocado + hard or soft-boiled egg

No-Bake Chocolate Chip Chickpea Cookie Dough Bites 

Considering they taste like cookie dough, you’d never guess these plant-based bites were packed with protein-rich chickpeas! Make a big batch and keep on hand for a healthy snack or dessert. Perfect post-workout or whenever your sweet tooth strikes!

Ingredients:

• 15 oz can chickpeas, rinsed and drained
• ½ cup creamy sunflower seed butter, unsweetened
• 1 tbsp chia seeds
• 2 tbsp maple syrup
• 1-3 tbsp oat flour, as needed
• ⅓ cup dark chocolate chips
• 1-3 tbsp unsweetened almond milk, as needed
• 2 tsp vanilla extract
• 1 tsp cinnamon

Directions:

Step #1: Drain and rinse the chickpeas. Then, place between two paper towels to dry, removing and discarding any chickpea skins that fall off. Option to remove all skins for a creamier texture (though not necessary).

Step #2: Add the chickpeas, nut butter, maple syrup, chia seeds, vanilla, cinnamon, and almond milk to a food processor. Blend until smooth and creamy, adding 1 tbsp of oat flour at a time as needed to thicken (option to omit this step). Stop and scrape down the sides as needed, adding 1 tbsp of almond milk at a time as necessary if the dough is too thick. Once dough consistency is achieved, gently fold in chocolate chips.

Step #3: Place dough in the fridge for 10-15 minutes to harden. Then, use your hands to roll into 1-inch balls. Serve immediately or store in the fridge for up to 4 days.

Delicious Recipes That Make It Easy to Be Powered By Plants!

From healthy breakfast to dessert and every meal in between, we’re making it easier than ever to get started on your plant-based journey. Use these simple vegan recipes to inspire your cooking, no matter if you’re going fully vegan or not! Easy to customize, delicious and nutritious to enjoy, and guaranteed to be loved by all.

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

That said, not all plant-based protein foods are created equal. Some plant-based foods are complete proteins and contain all the essential amino acids, while others contain more protein by weight. And some, while still nutrient-dense, contain less protein or lack certain amino acids. But regardless, getting adequate daily protein from plant-based foods is easier than you think — all it takes is a little food combining. And all that really means is filling your plate with a variety of whole food plant foods, particularly those rich in protein! Sounds easy enough, don’t you think?

Ahead, the healthiest plant-based protein foods and the tastiest ways to enjoy them! Whether you’re strictly plant-based or not, these protein-rich plant foods make a healthy addition to any diet.

11 Healthy Plant-Based Protein-Rich Foods 

#1 Lentils (16g of protein per cup)

Packed with plant-based protein, full of antioxidants, and loaded with dietary fiber, folate, iron, and potassium, lentils are a looked-over legume! With a nutrient-rich profile like this, lentils don’t get nearly as much attention as they deserve. I mean, a single cup contains 10 grams of fiber, a nutrient that helps support weight loss goals and digestive health. Plus, the combination of fiber and protein helps to balance blood sugar and keeps you feeling fuller for longer. They’re also a great source of polyphenols, antioxidants known for reducing inflammation and boosting heart health and brain health.

They come in a variety of types (black, brown, red, green, and yellow) and are tasty to enjoy. 

Here are some delicious ways to include lentils in your diet: 

• Use them as a meat replacement in dishes like tacos, pasta dishes, and burritos
• Make a simple lentil salad with green lentils, cucumber, red bell pepper, red onion, and an easy lemon dressing
• Enjoy store-bought pasta alternatives made with 100% lentils, such as Modern Table, or Tolerant Foods
• Add them to soups, curries, and dahls
• Use them in place of rice in stir fry dishes   

#2 Chickpeas (15g protein per cup)

Also known as garbanzo beans, chickpeas are one of the healthiest plant-based protein sources. Delicious in both sweet and savory recipes (think: chickpea cookie dough and chickpea-based falafels), there are so many reasons to love this legume! Thanks to their rich fiber levels, chickpeas support weight loss by suppressing appetite and preventing blood sugar spikes after a meal. And because of their fiber content, chickpeas are also great for digestion and gut health. Containing all the amino acids except methionine, they make a great protein-rich addition to any healthy eating plan. 

Here are some ways to include chickpeas in your diet: 

• Make a creamy traditional hummus or sweet dessert hummus
• Roast them with cinnamon or salt for a crunchy snack
• Mix them with avocado or Greek yogurt as a substitute for canned tuna or chicken
• Enjoy store-bought chickpea pasta from brands such as Banza
• Bake them into cookies with nut butter, honey, vanilla, and chocolate chips

#3 Hemp Seeds (10g protein per ounce)

Containing all essential amino acids, hemp seeds are an easily-digested complete protein source. In fact, an impressive 25% of their calories come from protein! Hemp seeds are also a great source of magnesium and contain both soluble and insoluble fiber, making this superseded a great gut-supporting food. 

Here’s how to enjoy them:

• Add a spoonful to your smoothie 
• Make a homemade hemp milk 
• Sprinkle them on your salad
• Blend them into sauces or dips
• Stir them into baked goods

#4 Chia Seeds (5g protein per ounce)

A great source of plant protein, fiber, and omega-3 fatty acids, Chia seeds are a plant food worth mentioning. These little seeds are free from sugar and loaded with omega-3s. And because they expand to as much as 10 times their size when added to liquid, chia seeds are great for increasing satiety and hydration.

Add a spoonful to your smoothies or baked goods, sprinkle them into your oatmeal or yogurt bowl, or make a fiber and protein-rich chia seed pudding. 

#5 Tempeh (13g protein per 100 grams)

As the higher protein cousin to tofu, tempeh is considered a healthier alternative. Aside from protein, tempeh is also rich in fiber, iron, and potassium. While both tempeh and tofu are made from soy, tempeh is uniquely made from cooked and fermented soybeans. The fermentation process is what sets tempeh apart, as fermented foods enhance the diversity of gut microbes.

With a hearty texture and mild nutty taste, tempeh is a yummy meat replacement in tacos, sandwiches, buddha bowls, and stir-fries. Similar to tofu, tempeh easily absorbs the flavor of any sauce or marinade. Try a ginger peanut, maple balsamic, teriyaki, or Chipotle sauce — you can’t go wrong!

#6 Oats (6g protein per cup)

A nutritious and versatile food, oats are easy to love. From oat milk and smoothies to baked and overnight oats, we can’t get enough! Unique to this plant-based protein, oats are rich in beta-glucan, a soluble fiber known to promote fullness, lower LDL cholesterol and blood sugar, and support gut health by increasing the growth of good bacteria. 

There are so many ways to add oats to your diet!

• Make a homemade oat milk and use it as the base for smoothies or oat bowls
• Grind them into a flour and use it as a flour replacement in baked foods
• Blend them into energy bites
• Make a homemade granola
• Steam your oat milk for a comforting oat milk latte

#7 Black Beans (16g protein per cup)

As one of the highest protein beans, black beans make a filling addition to any meal. They’re rich in both resistant starch and soluble fiber, which are gut-friendly nutrients that improve satiety and support digestion. Research also suggests that beans may help aid weight loss. You’ll also get your fair share of vitamins and minerals, such as calcium, magnesium, potassium, and folate.

Because they’re an incomplete protein, they’re best enjoyed with foods if you want a full amino acid profile! 

Here are some other ways to enjoy them: 

• Blend them into a simple savory black bean dip
• Add them to tacos, nachos, or quesadillas
• Use them in baked goods, like black bean brownies (trust us!)
• Make a comforting black bean soup
• Use them as a meat replacement for homemade burgers

#8 Almonds (6g protein per ounce)

Almond milk, almond flour, almond butter… What isn’t this protein-rich nut food for? Beyond protein, almonds are also rich in vitamin E, monounsaturated fats, and dietary fiber. 

Here are ways to enjoy them:

• Blend them into a simple homemade nut butter or nut milk
• Use almond milk as the base for smoothies, overnight oats, and chia pudding
• Use almond flour for your baked goods or pancakes
• Enjoy them raw with a side of fruit, and other nuts or seeds
• Crush them up and use them as a topping for salads and smoothies 

#9 Pistachios (6g protein per ounce)

A 1-ounce serving of pistachios contains an impressive 6 grams of protein. And because there are about 49 pistachio nuts per serving, you’re less likely to overeat them — especially if you buy the shelled version! Pistachios are rich in antioxidants and carotenoids, they’ve been shown to lower blood pressure and cholesterol, and they’re a great source of fiber.

Aside from eating them raw, here are some yummy ways to enjoy them:

• Make a homemade trail mix with pistachios, cashews, almonds, and pumpkin seeds 
• Blend them into pestos or dips
• Crush them up and sprinkle them on salads or yogurt bowls
• Use them as a garnish for desserts, like banana nice cream or avocado pudding

#10 Leafy Greens (2-3g per cup)

We couldn’t talk about protein-rich plant foods without mentioning all the superior greens! Yes — despite what you may have heard — veggies do contain protein! Of course, the amount will vary depending on the vegetable. But, rather than focus on the number, simply load up your plate with a variety of whole food veggie sources and include some nuts, seeds, legumes, and grains!

When it comes to greens, some of the highest protein-rich sources include:

• Broccoli (1 cup = 2.5 grams protein)
• Spinach (3 cups = 2 grams protein)
• Kale (1 cup = 3 grams)
• Brussels sprouts (1 cup = 3 grams)
• Mushrooms (1 cup = 3 grams)

Wondering how to add more greens to your diet? Try these 21 tasty ways!

# 11 Quinoa (8g per cup)

Another complete plant protein source, quinoa is a healthy and hearty option. With a mild taste, it pairs well with almost any savory dish! Plus, it packs 8 grams of protein per cup and is rich in fiber, antioxidants, and nutrients such as magnesium and iron.

• Make a quinoa and veggie soup
• Use is as a replacement for rice in stir-fries 
• Add it to a warm Mexican-inspired salad with black beans, tomatoes, and sweet potato
• Enjoy a cold Mediterranean-style dish with cucumber, red onion, red pepper, olives, avocado, and chickpeas
• Add it to homemade falafels 
• Use it as a flour alternative in baked goods 

Power Up Your Plate with Plant Protein

With so many good-for-you options, it’s easy to get all the protein you need from plant sources! From overnight oats filled with oats and chia seeds to protein-rich plant-based smoothies made with spinach, nut milk, and nut butter, there are plenty of options to choose from. That said, it’s important to remember that not all plant foods contain a complete amino acid profile. And, serving size matters! For some foods (like leafy greens), you may need to boost your serving sizes, whereas other foods (like nuts and seeds) require healthy moderation. Use these protein-rich plant foods to help guide your meal planning and balance your plate. And if you need some extra recipe inspiration, sign up for FitOn PRO and gain access to thousands of delicious recipes and personalized meal plans. 

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.

Here’s what a healthy Thanksgiving plate could look like for the following diet plans: Keto, Paleo, Pescatarian, Vegan, Whole30, Gluten-free.

A Sample Healthy Thanksgiving Plate For 6 Popular Diets

A Healthy Keto Thanksgiving Plate 

Keto diets have boomed in popularity over the last couple of years. If you’re unfamiliar with this eating trend, the Keto Diet is a very low-carb, high-fat, moderate-protein diet. In addition to avoiding processed and artificial foods, grains, certain fruit, natural sugars, and even beans should be limited or avoided. Needless to say, making a keto-friendly plate can be tricky. If you follow a keto diet yourself or you have some dinner guests that would appreciate some keto-friendly Thanksgiving dish options, here’s a sample healthy thanksgiving plate for the low-carb eaters. 

Protein: Turkey, ham, or fatty fish such as salmon. 

Sides: Mashed cauliflower (made with ghee), asparagus wrapped in bacon, brussels sprouts, green beans, charcuterie board made with keto-friendly options (such as nuts, deli meat, cheese, guac, and pesto), garlicky green broccoli sauteed in oil with slivered almonds, low-carb cauliflower stuffing made with onions and mushrooms. 

Dessert: Enjoy this Dairy-free Pumpkin Pie Parfait but without the granola and swap out the maple syrup for your favorite low-carb sweetener of choice (like monk fruit). To top it off, make an unsweetened (or monk fruit-sweetened) coconut whipped cream using full-fat canned coconut milk and finish with a sprinkle of crushed nuts or seeds. 

A Healthy Paleo Thanksgiving Plate 

A Paleo Thanksgiving dinner plate is super easy to put together. The key here is to steer clear of added dairy, sweeteners, gluten, and grains. That may sound like a lot of off-the-table items, but you’d be surprised at how many Thanksgiving staples can be made paleo-approved. When in doubt, focus on whole foods! 

Protein: Turkey, Ham, or Salmon 

Sides: Mashed cauliflower (made with ghee or coconut cream), Brussel sprouts with crumbled bacon, mashed sweet potatoes (made with coconut oil, coconut cream, or ghee), homemade cranberry sauce, homemade gravy (use bone broth & arrowroot starch vs. flour to thicken), cranberry bacon stuffing made with paleo breadcrumbs, candied sweet potatoes or acorn squash made with pecans and maple syrup. 

Dessert: Paleo-friendly pumpkin pie (using grain-free pie crust and made with coconut cream and pure maple syrup), baked apples or pears with cinnamon, and a drizzle of pure maple syrup.

A Healthy Pescatarian Thanksgiving Plate

Aside from missing out on the quintessential dish of the holiday (Thanksgiving Turkey), enjoying a pescatarian Thanksgiving plate is quite simple! A pescatarian diet is defined as someone who follows a vegetarian diet but includes seafood, though many choose to eliminate all other animal-based products as well, including eggs and dairy. This means all plant-based whole foods such as fruits, veggies, nuts, and legumes (in addition to fish and sometimes eggs and dairy), are fair game at the holiday dinner table, making pescatarian recipes easy to make and delicious to enjoy.

Protein: Lean fish such as salmon, scallops, lobster, or sea bass.

Sides: Roasted or mashed sweet potatoes made with coconut or avocado oil, maple butternut squash roasted with pecans and cranberries, warm beet and ricotta kale salad (made with nut-based ricotta for a dairy-free option), roasted carrots with pesto, crispy balsamic Brussel sprouts, wild rice, and sweet potato stuffing. 

Dessert: Dairy-free pecan or apple pie sweetened with dates and maple syrup with an almond flour crust (which can be made without eggs).

A Healthy Vegan Thanksgiving Plate 

While eating vegan may sound difficult this time of year, there are so many delicious plant-based options available. You can easily make a yummy tofurkey dish in place of the traditional turkey and load your plate up with delicious and nourishing veggies. And, if tofu isn’t your thing, you can still make a nourishing plate by combining various plant foods like beans and rice to make a complete protein! Complete your dish with some roasted sweet potatoes or dairy-free mash potatoes for that comfort we all crave in our Thanksgiving meal. 

Protein: Vegan Tofurkey or baked tofu. 

Sides: Mashed potatoes or mashed sweet potatoes (use coconut cream), roasted sweet potatoes with olive oil, garlic, and onion, vegan stuffing, Brussel sprouts or asparagus, green beans, homemade cranberry sauce, vegan gravy. 

Dessert: Dairy-free pumpkin or apple pie, raw vegan pumpkin pie made with a date and nut crust and cashew-based filling, baked apples or pears with cinnamon, and a drizzle of pure maple syrup.

A Healthy Whole30 Thanksgiving Plate 

When it comes to putting together your Whole30 Thanksgiving plate, it will look pretty similar to what a Paleo dieter would eat. The focus here is going to be on selecting the highest quality food options possible and steering clear of all sweeteners. Focusing on fresh, whole foods is the easiest way to navigate this menu! 

The trickiest thing about eating Whole30 during Thanksgiving is dessert! We got a little creative and are sharing a real food, sugar-free dessert idea below.

Protein: Organic turkey. 

Sides: Mashed cauliflower made with ghee and garlic, roasted sweet potato cubes with cranberries, Brussel sprouts, asparagus, homemade cranberry sauce (swap out the honey for a splash of freshly squeezed orange juice), homemade gravy (use bone broth & arrowroot starch vs. flour to thicken), bacon-wrapped dates, deviled eggs made with avocado, carrots roasted with garlic and parsley.  

Dessert: Baked apples, pears, or grapefruit with a sprinkle of cinnamon, a baked sweet potato with a dollop of ghee, and a sprinkle of ground cinnamon, nutmeg, and clove, topped with crushed pecans or walnuts, or dates stuffed with almonds, pecans, or walnuts.

A Healthy Gluten-Free Thanksgiving Plate 

Eating gluten-free is so much easier than it was even just a few years ago. With so many people adopting this dietary style, it’s easy to find gluten-free alternatives for virtually any food or recipe (think: gluten-free pie crusts, bread for stuffing, dinner rolls, and baking flours) at almost any grocery store. Or better yet, stick to real, whole foods that are naturally gluten-free for your Thanksgiving feast. 

Here are some ideas of what you can add to your gluten-free Thanksgiving plate. 

Protein: Turkey, fish, or tofu 

Sides: Mashed cauliflower made with ghee and garlic, roasted sweet potato cubes with cranberries, Brussel sprouts, or asparagus, homemade cranberry sauce, homemade gravy (use arrowroot starch vs. flour to thicken), stuffing made with cranberries, sweet potatoes, and gluten-free bread, green beans sauteed with mushrooms, onions, and almonds, cauliflower.   

Dessert  Pumpkin, pecan, or apple pie made with a gluten-free almond flour pie crust, Dairy-Free Pumpkin Pie Parfait, Mini Sticky Date Pudding.

Have a Healthy & Happy Thanksgiving No Matter What Your Eating Style 

Whether you’re hosting Thanksgiving dinner or just trying to stay on track with a healthy eating plan, use these healthy sample menus to guide you through the holiday with ease. While we often think about comfort foods and heavy carbs when it comes to Thanksgiving, there are so many yummy ways to enjoy this holiday, no matter what your dietary preference or your dietary restrictions may be. 

A lot of this also comes down to mindset — it’s about thinking about all the foods we can have and not so much about the foods we can’t. This mindset shift is huge and can be a total game-changer when it comes to helping you create your healthy Thanksgiving plate and enjoying every bite of it! 

If you splurge a little, that’s ok too! Do your best to stay on track, but enjoy yourself without the guilt or stress. And, if you overdo it, tomorrow’s a new day. 

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

We’ve partnered with Daily Harvest to offer easy prep breakfast hacks to fuel even the busiest mornings. Unlike most meal delivery services, Daily Harvest is built on real fruit and vegetables and they make healthy eating easy. Daily Harvest is delivered right to your door, so you’ll always have nourishing meals on hand that can be ready in minutes. 

Read on to find out how keeping your freezer stocked with delicious meals from Daily Harvest will give your morning breakfast routine a serious boost. 

Why Breakfast is So Important

Aside from curbing hunger cravings and fueling our morning, breakfast is one of the most important meals of the day. Research suggests starting the day with a healthy breakfast can increase productivity and concentration, prevent mid-day energy dips, and even support weight loss goals. 

But, keep in mind — not all breakfast foods are created equal. So, if you want to set your day up for success, consider how you’re fueling your body. 

Ready to whip up an easy prep breakfast? Here are the most nutritious foods to add to your morning meal according to research.

The Best Foods to Eat For Breakfast According to Research

Protein-Rich Foods

According to research, protein-rich breakfast foods keep us feeling full longer, thanks to the hunger hormone ghrelin. Increased satiety means fewer cravings, less snacking, and lessened chances for overeating! Plus, protein-rich foods could help us reach our fitness goals by revving up our metabolism and keeping our blood sugar levels balanced. Reduced sugar cravings and more calories burned, all thanks to a delicious protein-packed meal? Sounds like a win-win.

Protein-rich foods include: 

• Salmon
• Eggs
• Greek yogurt
• Protein powder
• Nuts and seeds (such as hemp seeds, chia seeds, walnuts, and almonds)

Try these easy prep breakfast ideas for an extra protein boost: add a scoop of nut butter to your smoothie, make a loaded yogurt bowl, or meal prep a yummy chia pudding! Better yet, have a ready-in-minutes option with Daily Harvest’s Oat bowls or Smoothies. 

Fiber-Rich Foods 

Despite its known health benefits, fiber is one of the most overlooked nutrients. In fact, only about 5% of Americans meet the daily recommended requirements! So, adding fiber to your first meal of the day may be a good idea to help support digestion, satiety, and blood sugar. 

Fiber-rich foods include:

• Berries 
• Chia seeds
• Oats
• Almonds
• Avocados

While a majority of Americans are deficient, eating a fiber-rich diet is easier than you think. One of the best ways to increase fiber? Increasing your daily intake of fruit and veggies! And, with more than 90 different fruit and veggie-filled options, Daily Harvest makes doing so convenient and delicious. Simply stock your freezer with your favorite Smoothie, Oat Bowl, Harvest Bowl, and more, and kick off the day fueled and full of fiber.

Complex Carbs 

With the rise in Keto and Paleo diets, there’s (understandably) a lot of misinformation surrounding carbs and their role in a healthy diet. Remember: everyone has different dietary needs — just because your neighbor is cutting out carbs doesn’t mean you should! To be clear, carbs can be a healthy addition to your breakfast plate if you’re reaching for healthy sources like complex carbs. Research suggests they can even support weight loss and provide you with a steady stream of energy! 

Complex carbs include:

• Rolled Oats 
• Sweet Potatoes 
• Quinoa 
• Chickpeas

For an easy prep breakfast idea, add a spoonful of oats to your smoothie or make overnight oats. Don’t have time to prepare something yourself? When time is of the essence, grab a Daily Harvest Oat Bowl and head out the door. 

Healthy Fats 

Did you know that healthy fats are needed to absorb fat-soluble vitamins such as vitamins A, D, E, and K? That’s right — incorporating foods like avocado or nuts could increase the nutrient absorption of your breakfast! Plus, healthy fats increase satiety, balance blood sugar, and boost energy.

Healthy fats include:

• Avocado 
• Nuts and nut butter (such as walnuts, almonds, and pistachios)
• Seeds (such as hemp seeds, flax seeds, and pumpkin seeds)
• Whole eggs

For a simple breakfast hack, keep a jar full of mixed nuts and seeds stored in your fridge. Simply sprinkle a spoonful on your favorite breakfast — everything from smoothies to avocado toast — to absorb all the benefits. Daily Harvest also offers deliciously balanced smoothies and breakfast options that make it easy to add healthy fats to your morning rush! With smoothies like Chocolate + Blueberry and Cold Brew + Almond, adding healthy fats to your breakfast has never been more delicious.   

4 Easy Prep Breakfast Ideas

Anything to make the mornings easier, right? With these easy prep breakfast ideas, you’ll never have to leave the house hungry again. Prep and pack the night before or toss these healthy meal-prep breakfast foods together in the morning!

Here are some nutritious and delicious options to help make mornings that much simpler. 

#1 Protein-Rich Overnight Oats 

What’s not to love about overnight oats? They’re easy to customize for any dietary or taste preference, they taste like dessert, and they take minutes to prep. Plus, oats are loaded with dietary fiber and complex carbs making them a healthy breakfast food to prevent cravings and keep us satiated!

New to making overnight oats? Check out our detailed guide on how to make overnight oats, including five delicious flavor variations. 

And for those busy weeks when you can’t be bothered in the kitchen, Daily Harvest is there to fuel your mornings. Stashed away in our freezer, you’ll find a delicious assortment of Daily Harvest Oat Bowls! These options take the stress out of busy mornings while nourishing us with a delicious, on-the-go blend of fruits, veggies, and superfoods. 

No need to measure, chop, prep, or stir. Simply add ⅓  cup of your favorite liquid, give it a quick stir, cover, and let it sit in the fridge overnight (or at least 6 hours) to work its magic. Grab and go the next day for cold overnight oats, or heat it up on the stovetop for a cozier breakfast option. Trust us, you can’t go wrong either way. 

And if you want to take your oat-filled morning to the next level, try soaking your overnight oats in creamy oat milk. Its naturally creamy flavor enhances the already decadent dairy-free experience. 

#2 Daily Harvest Smoothies 

Take easy prep breakfast to the next level with Daily Harvest. When you’re pressed for time, why make your own smoothie when you could have someone else do the prep work for you? 

And, we’re not talking about a trip to the local smoothie shop! While I love a good açaí bowl, the average “healthy” blend is often full of sugar and devoid of most other nutrients. Sometimes a single bowl can have upwards of three bananas, not to mention the sweetened açaí puree thrown into the mix! Add toppings and a liquid for blending, and you’re looking at 1,000 calories, easy. 

That’s why I stick to Daily Harvest. Unlike the standard fruit smoothie, Daily Harvest Smoothies combine fruit with veggies, nuts, seeds, and superfoods. These nutritious foods add fiber, vitamins, and minerals to each blend while increasing satiety, boosting protein, and preventing a blood sugar surge. 

All you have to do is reach in your freezer, add your preferred liquid of choice, and blend that baby up! Convenient, nutritious fuel made in minutes. And, all Daily Harvest smoothies (and meals) are plant-based, gluten-free, and made with 95% organic ingredients. A done-for-you option that is built on real, wholesome ingredients.

Banana + Almond 

Ok, where are our dessert lovers at? We tried Daily Harvest’s new Banana + Almond high protein option smoothie … and wow, it tastes like nut butter-swirled banana bread in the form of ice cream. Except it’s dairy-free and filled with plant-based protein thanks to flaxseeds, nut butter (made from hazelnuts, cashews, almonds, and sun shower seeds), and a specialty almond protein blend made by Daily Harvest themselves. This new smoothie was specifically created to be a higher protein option and the protein blend is made from ground almonds, but that’s not all. To make this protein blend even healthier, they press out the oil to boost the protein content and reduce fat — genius. And I can vouch, no bloat! 

Seriously, I can’t recommend this Smoothie enough. All I did was grab it from my freezer and blend it up with oat milk. It was so indulgent and creamy that I found myself double-checking the ingredients… I couldn’t believe something so healthy could taste SO delicious. And it made for a perfect post-workout treat with the optimal carb to protein ratio. Its 42 grams of carbs (thanks to potassium-rich banana) complement the 15 grams of plant-based protein to help restore glycogen and speed the recovery process. Plus, it gave me a nice little energy boost with subtly sweet notes of adaptogenic maca blended in this superfood mix. Daily Harvest, you really outdid yourself with this one (in the best possible way). 

Passion Fruit + Pineapple 

When you can’t sip a pina colada on the beach, this Passion Fruit + Pineapple smoothie is the next best thing. This new Daily Harvest blend truly tastes like a mango-inspired pina colada, but it’s actually good for you. One of the star ingredients in this blend is Soursop, a prickly tropical green fruit that’s full of Vitamin C and antioxidant-rich ingredients to support immunity and fight inflammation. 

Each creamy spoonful felt like a tropical oasis in my mouth. Best of all, every bite was helping to support my body’s natural defenses. How, you ask? Well, this powerful immune-supporting blend also contains banana, pineapple, and Camu Camu — one of the most potent Vitamin C-rich foods! Why take supplements when you can eat your Vitamins in the form of a delicious superfood smoothie?

All you have to do is add your favorite liquid of choice and blend it up! I opted for oat milk to make a thick and creamy smoothie bowl. If oat milk isn’t your thing, try blending it with coconut water to keep the tropical vibes going!

Smoothie: Mint + Cacao

Transport your taste buds back to childhood with this Mint + Cacao Smoothie. As you sip away the stress of busy mornings, feel good knowing this easy prep breakfast is made without added sugar or artificial ingredients. In fact, this smoothie is built on organic fruits and veggies and contains whole ingredients like organic bananas, spinach, cacao, cashew butter, chlorella, vanilla bean, and peppermint. 

And, these ingredients come with jam-packed nutrients to fuel your morning. This smoothie is a rich source of vitamin D, potassium, and iron, plus it’s loaded with powerful polyphenols and flavonoids thanks to antioxidant-rich cacao nibs. Plus, it contains chlorella — a nutrient-dense freshwater algae that contains both vitamin D and B12, two nutrients needed to support bone health, immunity, and metabolism. What better way to kick off the morning?

#3 Energy Bites 

Every time we make our protein-packed energy bites, we question how something this healthy can be so delicious! But, it’s true — energy bites are one the healthiest and easiest breakfast foods to meal prep. And, it’s easy to mix in all those good-for-you nutrients like protein, healthy fats, and fiber. 

While it’s fun to get creative in the kitchen and whip up our own recipe (plus, recipe testing means eating that no-bake batter), sometimes we wish they were already prepared and waiting in our freezer. 

It looks like Daily Harvest ticks this box too. Luckily for us (and you) one of their 9 collections is none other than their energy bites! Think: flavors like Cacao Nib + Vanilla, and Hazelnut + Chocolate… are we drooling, or is that you? Whatever the case, add these to your easy meal prep breakfast menu.

#4 Egg Muffins

Low-cal, protein-packed, and full of veggies. Enter: egg muffins! Egg muffins are the ultimate breakfast-made-easy recipe! Don’t believe us? This easy prep breakfast food can literally be made in minutes. Simply whisk a dozen eggs, stir in your favorite chopped veggies, grease a muffin tin, and bake for 10 minutes. Voila! You can even enjoy them hot or cold. 

For a more balanced plate, pair your egg muffins with some mashed avocado for healthy fats and leftover sweet potato for clean carbs! You can also pair your egg muffins with Daily Harvest’s Sweet Potato + Wild Rice Hash. 

Grab and Go Meals to Fuel Busy Mornings

While we can’t add more hours to your day, we can optimize your time! When life gets busy, having quick, healthy meals on hand is a *must* — especially when it comes to breakfast. That’s why we love keeping our freezer stacked with Daily Harvest.

Daily Harvest makes busy mornings simple with easy prep breakfast options ready to grab and go. When weekend meal prep isn’t on the agenda, no need to stress. Just head to the freezer, grab your favorite breakfast, and get ready to crush the day as you head out the door! 

Ready to give your busy mornings a nutritious boost? In partnership with Daily Harvest, we have an exclusive offer for you! Get up to $40 off your first box with the code FITON. Click here to get started — your mornings are about to get a whole lot more delicious! 

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

Enjoy these carrot cake energy bites as an on-the-go snack, a post-workout refuel, or as an energizing addition to a nutritious breakfast.

Carrot Cake Energy Bites Ingredients

Rich in nutrients, made with plant-based ingredients, and full of fall flavor — really, what’s not to love?

Oats

We used satiating oats as our base for these nourishing carrot cake energy bites. Oats are rich in a special type of fiber, beta-glucan, that not only helps us feel fuller for longer but has also been shown to be especially beneficial for weight loss efforts. And, these whole grains give us a steady stream of energy to power through the day while providing a creamy, subtle sweetness. Yum!

Carrots

We can’t have carrot cake without carrots! This vibrant root veggie is rich in vitamin A to support healthy, glowing skin (a necessity, especially during the dry months of fall!). Plus, carrots are chocked full of beta-carotene, the anti-aging nutrient that further supports skin health boosts immune functioning, and benefits eyesight.

Pecans

Full of 19 powerful vitamins and minerals like calcium, magnesium, and potassium, pecans pair deliciously with the other fall ingredients like cinnamon and maple syrup. Feel free to swap out pecans for any nut or seed of choice! 

Flaxseeds

We added these small but mighty seeds for a plant-based boost in fiber and omega-3 fatty acids. Fiber-rich flaxseeds work to support digestion and satiety, while omega-3 fatty acids support heart health.

Almond Butter 

The sweet and grounding flavor profile of almond butter brings this fall-flavored recipe to life! As for nutrition, almond butter is rich in both protein and healthy fats to keep you fueled and energized. 

Pecan butter, pumpkin seed butter, and granola butter (yes, granola butter!) would also be delicious alternatives! 

Cinnamon

This warming spice is the quintessential flavor of fall. Its natural sweetness enhances the dessert-like taste of this recipe without adding any extra calories or sugar. 

Maple Syrup

We chose maple syrup as our fall-inspired sweetener of choice. While it’s still sugar, it’s one of nature’s natural sweeteners, meaning it’s free from additives or artificial flavors and comes with a mighty source of nutrients (such as minerals and potent antioxidant properties). 

Toppings & Flavorings

We added a splash of vanilla for subtle sweetness and a sprinkle of coconut for that final carrot cake touch. To uplevel the already delicious fall flavor, try rolling these bites in toasted crushed pecans!

Carrot Cake Bites

Ingredients:

• ½ cup oats, rolled
• 1 cup pecans halves 
• 2 tbsp flax seeds 
• 1 carrot, grated
• 2 tbsp almond butter
• 1 tsp vanilla extract
• 2 tsp cinnamon
• 2 tbsp maple syrup
• Shredded coconut for rolling 

Step #1: Gather Your Ingredients and Supplies 

Start by portioning out your ingredients and gathering your supplies, such as your bowls, measuring cups, and food processor.

Step #2: Add Your Base Ingredients to a Food Processor 

Add all ingredients, minus the shredded coconut to a food processor. 

Step #3: Pulse Ingredients Into a Dough

Pulse until the mixture comes together, adding a small amount of water if needed. Once the dough has formed, place in the fridge for 15 minutes. 

Step #4: Measure the Dough Into Even Bites

Once chilled, remove the dough from the fridge. Next, using a small scoop or tablespoon, measure your dough into even bites.  

Step #5: Roll into Bite-Sized Balls

Next, roll the dough into your carrot cake energy bites!

Step #6: Plate & Prepare Your Coconut Topping 

Once your bite-sized balls are formed, add your coconut topping to a plate.  

Step #7: Roll Your Bites In Coconut

Now, top your energy bites by rolling the formed balls in the shredded coconut.

Step #8: Enjoy & Store for Later!

Once you’ve added your toppings, enjoy immediately or store in an airtight container in the fridge for up to 3-4 days. 

Energize Your Day with A Taste of Fall

With less than ten fall-inspired ingredients and just a handful of simple steps, whip these energizing carrot cake energy bites up with ease. Add them to your weekly meal prep lineup and snack away all season long! 

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