How to make French Toast Fingers

We've all seen the Frozen French Toast at the grocery store. Here is a healthier version that is more delicious and costs less, too. My kids love to dip the french toast sticks into honey, yogurt or syrup.

Directions:

Heat non stick pan. Spray with non stick spray.

Scramble 3 eggs (2 egg whites, 1 whole egg)

2 Tbs. milk

Dip 1 slice sour dough in egg batter and brown both sides in pan. Cool. Slice toast into "fingers" almost to the crust.

This will keep the toast from sliding into the toaster when you reheat it. And it's fun for kids to pull apart. Store in air tight containers in freezer to reheat on busy mornings.

I keep the freezer stocked with Ready to Eat French Toast, protein rich edamame, portioned 2 minute brown rice and lean ground turkey

Serve alongside Fage greek yogurt and berries.

How to make a Healthier Taco Casserole

To make the week fun, we make special meals on certain days. It gives my family things to look forward to. We all got to pick the meals for certain days.  My husband LOVES mexican food so he picked Taco Tuesdays.  Here is an easy recipe I make if I am pressed for time.

Ingredients:

1 lb. extra lean ground turkey

8 ounces whole wheat pasta

1/2 cup diced onion

1 (11 oz) can condensed tomato soup

1 (14 oz) can diced tomatoes

2/3 pkg (1.25 oz) low sodium taco seasoning mix

2 oz. shredded cheddar cheese

2 oz. shredded monterey jack cheese

1 cup Trader Joes flax seed tortilla chips

1/2 cup low fat sour cream or low fat plain yogurt

1/4 cup chopped green onion

1 large sliced avocado

salsa

Directions:

Preheat oven 350 degrees. Cook pasta in large pot according to directions. Drain. In large skillet, cook and stir ground turkey and onion over medium heat until brown. Mix in soup, diced tomatoes, taco seasoning. Stir in pasta.  Spoon ground turkey mixture into 9x13 inch baking dish sprayed with non stick spray. Sprinkle crumbled taco chops and grated cheese on top. Bake 30 minutes until cheese is melted. Serve with sliced avocado, salsa, green onion and sour cream on the side.

Suggestions: Serve with a side salad.

Recipe - Breakfast Blueberry Brown Rice Pudding

"Kiana's Fit Cooking" Episode

(View at Fit Mom TV Video Player)

Breakfast Blueberry and Brown Rice Pudding

By Guest Fit Mom TV Chef

Winner of the Iron Chef Competition and Father of 6

Eldon Pico

1 cup cooked med grain brown rice

1 cup organic soy milk (flavored if desired)

1 teaspooon Stevia

¼ teaspoon ground cinnamon

½ teaspoon lemon zest

½ cup fresh blueberries

Toasted almonds to taste

In a medium saucepan combine rice, soymilk, Stevia, lemon zest and cinnamon. Cook for 6-8 minutes stirring frequently until the pudding is thick and creamy. Remove from heat and at the end add blueberries and toasted almonds stirring gently to combine. A huge bonus to this recipe is that it gives you something to do with cooked rice leftover from dinner. Serve warm or at room temperature. Eat in a bowl with a spoon and feel happy about the decision you’ve made. Serve with a side of fresh strawberries and sprig of mint to dress up the plate.

Kiana Mini Meal: Parsely Pesto Shrimp

We love summer! We barbecue a few times per week and enjoy healthy food, relaxing music and time with our family.  We love hanging out in the back yard, looking at the blue sparkling ocean, feeling the warm breeze and relaxing in the shade of the palm trees.  Here is one of my favorite Grilled Shrimp recipes. As you know, I love recipes that are simple to prepare, require a minimum of high quality ingredients, that are easy to clean up. This Parsley Pesto sauce is so easy to make and you can store the extra in the refrig for up to a week. 

Kiana Mini Meal: Turkey High Protein On the Go

Here is one of my favorite recipes! I make this every week and keep it in the refrigerator to add to lettuce wraps, in taco shells, in pita bread, put on pizza, or stuff bell peppers.  It's great for lunches and to put in air tight containers to enjoy with baked tortilla chips for lunch on the go. I love topping it with hot sauce, low sodium soy sauce or amino soy sauce.  You can use as much or as little of the ground turkey, brown rice, black beans or corn as you like.  You don't need to measure. I like extra turkey and veggies in ours...


Turkey Surprise:


Ingredients:
1 package extra lean ground turkey
1 red or green bell pepper
small diced onion or chopped garlic
1/2 cup frozen peas, frozen asparagus or any fresh veggies you like
1 can black beans
1 can corn kernels
low sodium soy sauce or amino soy
salt & pepper
brown rice-prepared according to package instructions

Directions:
Heat 1 tsp. oil in pan, add onion and garlic until brown.  Add ground turkey to pan and brown.  When brown, turn down heat and add diced bell pepper, frozen peas (or asparagus, broccoli...)corn, black beans, salt, pepper.  Fold in brown rice.

Crab Salad – No Cooking

I love going to the East coast.  I hosted the "X Games" for several years and loved when we filmed in Maine and the New England States.  In regards to food, it had to be the very best crab, lobster and clam chowder I have ever had in my life. I still order seafood delivered to me in Hawaii and So Cal. It's that good.

Here is an easy recipe you'll enjoy for summer. It's easy, healthy, full of natural ingredients and you don't even have to turn on the oven...


Ingredients:
Mix together and fold in carefully

Canned Crab
Small White Onion - diced
Handful Cilantro - chopped
1 large stalk Celery - diced
Chili Sauce - 3 Tbs.
Juice of whole lime
Hot sauce 10 dashes +/-
few pinches salt
Avocado - cut 2/3 slices to spread like a fan, 1/2 or dice
Top avodado with the above Crab mixture
Top with freshly squeezed lime & ground pepper

CRAB: Nutrition Facts Organicfacts.net:



Nutritional Value of CrabsCrabs are another type of seafood found in all the oceans in the world. There are many types of crabs including horse crab, flower crab, snow crab, blue crab, edible crabs, Dungeness crab and mud crabs.

Nutrition Facts and Information about Crabs (blue): Crabs are rich in sodium, potassium and phosphorus with good amounts of calcium, magnesium and small amounts of iron, zinc, copper, manganese and selenium.

Vitamin Content of Crabs (blue): Crabs have good amount of vitamin A, C, B6, thiamin, riboflavin, niacin and pantothenic acid with small amounts of folate and vitamin B12.

Calorie Content of Crabs (blue): 100g of Crabs has 87 calories. Calories from fat are 10.

Health Benefits of Crabs (blue): Crabs are rich source of protein needed for good nutritional diet. They make the diet healthy. The Omega 3 fatty acids in crabs keep the heart problems away and the protein content in the crabs is good for muscular health. Crabs are good for eyes due to the presence of vitamin A in it.

EZ Fit – Grab – N – Go Snacks

I am always looking for simple, simple, simple.  It must also be healthy, healthy, healthy.  Here are some of my "go to" snacks that my family and I love. I stock up on these items every time I go to Trader Joes, Henrys, Whole Foods, Costco, Smart n Final, or Ralphs. I only pick snacks that my 3 and 7 year old will love and that are good for their little bodies.  Here are my faves...

Eggs: Egg whites are quality protein to feed your muscles. Hard boiled eggs are an easy way to get your protein with every meal.  I just finished hard boiling a dozen eggs to grab-n-go. After boiling & cooling, I put them back into the egg container and write: Hard Boiled on the carton.

Directions: Here is my fool proof recipe for FitMomTV hard boiled eggs:  Place eggs in pot, cover with water. Boil. Remove from heat, cover, let sit for 15 min. Rinse with cold water. Done.

86 the Chips N Dip: Try a healthier option to crunchy chips & dips. I love to buy the pre packaged mini (must be mini, they are crunchier and easier for little kids to chew) carrots & single serving hummus dip are healthy snacks. Costco sells single serving hummus packs and single serving mini carrots. So simple and satisfies the need for crunching.  "I love hummus and carrots-they make you strong!" Kiana's 3 year old.

Protein Shakes: I buy a few flavors of protein: chocolate, cafe mocha, vanilla and strawberry. I put a pre measured amount in the Fit Mom TV Shaker cup. (coming soon to our e-store!) It's easy to add cold water, soy milk, low fat milk or juice: shake, drink and go.  It's a convenient way to have when my blood sugar drops and I am STARVING! It satisfies my hunger and prevents me from eating "whatever is closest...."

Nature's Energy Bars: Pre packaged convenience foods are expensive and often loaded with preservatives.  I stock up on Nature's pre packaged foods: Tangerine cuties, bananas, oranges, apples-nature's packaged snacks.

Go Nuts: Trader Joe's sells pre packaged almonds and trail mix.  The trail mix has dried cranberries, almonds, walnuts, etc. and is easy to keep in your car, purse, gym bag.

Cold shoulder: Every night I pack my 7 year old's lunch box. Then I go to the gym and buy my $20 lunch. Hmm. Fit Mom healthier-cost-effective idea: I bought the cutest lunch tote and make my own lunch too. It keeps my water, fruit, yogurt, sandwich, etc. cold all day long AND I have my healthy snacks with me in my car to keep my energy up all day.