Category: Recipes

A Healthy Alternative to Chips

Kale Chips:


1 bunch kale

1 tablespoon olive oil

1 teaspoon seasoned salt

1 teaspoon of garlic powder


Preheat an oven to 350 degrees. Line a non insulated cookie sheet with parchment paper.

With a knife  carefully remove the leaves from the thick stems and tear into bite size pieces. Wash and  dry kale with a salad spinner. Drizzle kale with olive oil and sprinkle with seasoning salt.

Bake until the edges brown but are not burnt, 10 to 15 minutes.


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Holiday Recipes

We all love the Easter Holiday, but we usually don’t love how we feel afterwards!

Here are a couple recipes that I found that will make your Easter meal be just as enjoyable and even tastier!

I found this recipe on


Warm Roasted Beet, Kale & Shrimp Salad

1 lb medium cooked shrimp, tails removed and deveined

8 small beets, peeled, sliced and cubed

10 garlic cloves sliced in half lengthwise

2 tablespoons coconut oil

2 bunches of kale, tough stems removed and diced

½ tablespoon of balsamic vinegar

Handful of crumbled pecans

Sea salt and black pepper to taste

Preheat oven to 450.

In a glass baking dish toss together the cut up beets, garlic cloves, and coconut oil. Bake for 35-40 minutes, stirring every 10 minutes.

Remove the beets and garlic from the oven and pile the kale on top.

Put back in the oven for 10 minutes, stirring half way through the cooking time. The kale will start to shrink down after that first 5 minutes, making it easier to stir.

While the kale and beets finish cooking, add the shrimp to a medium sized mixing bowl.

When the kale and beets are done, pour over the shrimp, add the balsamic vinegar and salt and pepper if you like, stir,

top with crumbled pecans and eat!

Balsamic & Dijon Glazed Ham with Roasted Pearl Onions

2 pounds pearl onions
1/2 cup of honey
5 tablespoons good-quality aged balsamic vinegar
3 tablespoons Dijon-style mustard
1/4 cup butter, diced
1 teaspoon salt
1/4 teaspoon freshly-ground black pepper
1/2 cup water
1 (8- to 10-pound) ham shank, fully cooked, fat trimmed to 1/2-inch thickness*

Cook onions in large pot of boiling salted water 2 minutes; remove from heat
and drain. Trim root ends, leaving base intact. Peel; set aside. (Onions may be
made 1 day ahead. Covered and refrigerate.)

Preheat oven to 325 degrees F. Line a large stainless steel roasting pan with aluminum foil.

In a small bowl, combine honey, balsamic vinegar, and Dijon mustard to
make the balsamic glaze.

Place prepared onions in a 11x7x2-inch glass baking dish. Add 2/3 cup of the
prepared balsamic glaze, butter, salt, pepper, and water; toss to coat. Cover
with aluminum foil.

Making 1/2-inch-deep slits, score ham with diamond pattern. Place ham in
prepared roasting pan and bake 45 minutes. Place the baking dish with the onions
in the oven. Roast ham and onions 25 minutes. Uncover onions, and continue
roasting onions and ham an additional 50 minutes. Baste ham with some of
balsamic glaze. Continue to roast ham and onions until deep brown and glazed,
brushing ham with balsamic glaze every 10 minutes, about 30 minutes longer.
Remove from oven and transfer ham to large platter.

Transfer onion mixture to bowl. Serve ham, passing onion mixture separately.

Top with this Pineapple Salsa Recipe:


1 cup finely chopped fresh pineapple

2 tablespoons finely chopped purple onion

2 tablespoons finely chopped green onion

1 tablespoon finely chopped red bell pepper, optional

1 tablespoon finely chopped fresh cilantro

1 tablespoon honey

dash ground red pepper, cayenne or chipotle

2 teaspoons finely minced jalapeno pepper, optional

juice of 1 fresh lime, about 1 1/2 to 2 tablespoons

1/4 teaspoon black pepper


Combine all ingredients; cover and refrigerate for an hour or more to blend flavors. Serve with grilled or broiled fish, chicken, or pork.Makes about 1 1/3 cups.


Have a great Holiday …..

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BAKER’S Bunny Chocolate Cupcakes that are Gluten Free

I found this cute recipe on and tweaked it a little to make it gluten free …..

It is a perfect Easter recipe!


4 squaresBAKER’S Semi-Sweet Chocolate

6 Tbsp. butter or margarine

3/4 cup organic sugar

1 tsp. vanilla

2 eggs

1-1/4 cups almond flour, divided

1/2 tsp.baking soda

3/4 cup water

1-1/2 cups thawed lite COOL WHIP Whipped Topping

Few drops food coloring


jelly beans (optional)



Heat oven to 350°F.

Microwave chocolate and butter in large microwaveable bowl on HIGH 2 min. or until butter is melted. Stir until chocolate is completely melted. Add sugar and vanilla; beat with mixer until well blended. Add eggs, 1 at a time, beating well after each. Stir in 1/4 cup almond flour and baking soda. Add remaining flour alternately with water, beating well after each addition.

Spoon into 12 paper-lined muffin cups.

Bake 19 to 21 min. or until toothpick inserted in centers comes out clean. Cool in pan 10 min.; remove to wire rack. Cool completely. Tint COOL WHIP with food coloring; spread over cupcakes. Decorate as desired. Keep refrigerated.

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Gluten Free Cheesecake Swirl Brownies

I found this great recipe from food renegade. It is for all you cheesecake brownie lovers out there. Here is the best of both worlds!!!

Brownie Ingredients

  • 1 c almond butter
  • 2 eggs
  • 1/3 c cocoa powder
  • 1/2 c canned coconut milk
  • 1/2 c coconut crystals or palm sugar
  • 1/4 t salt
  • 1/3 c chocolate chips (optional)

Cheesecake Ingredients

  • 8 oz cream cheese
  • 1 egg
  • 1/3 c coconut crystals or palm sugar
  • 2 t vanilla extract


Set your oven to 350 F.

In a large bowl, whisk together the brownie ingredients until well combined, and pour into a greased 9×9 oven-safe baking dish.

Add the cream cheese to your mixer bowl and beat until smooth, add the rest of the ingredients and beat until combined.

Dollop the cream cheese batter on top of the brownie batter. Using a knife, or a toothpick, swirl the cheesecake batter into the brownie batter. This would be a great thing for kids to do! Another option would be to remove the vanilla extract and add your favorite extract flavoring to the cheesecake batter; mint, almond, orange, coffee, coconut–would all work well.

Bake for about 35 minutes–until the top has slightly cracked. Serve well chilled, just like cheesecake.


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Nut Crusted Balsamic Tilapia …. OH MY!!



1/2 cup of roasted garlic balsamic vinaigrette (or regular balsamic is good too)

4 tilapia fillets (1 lb.)

1/4 cup finely chopped Mixed Nuts (preferably raw)

2 Tbsp. finely chopped cilantro

1 clove garlic, minced

1 tsp. olive oil

1/2 onion diced



Pour dressing over fish in shallow dish; turn fillets over to coat both sides with dressing. Refrigerate 30 min. to marinate. Meanwhile, combine nuts, cilantro, garlic and oil.


Heat oven to 375°F. Remove fish from marinade; discard marinade. Place fish on lightly greased baking sheet. Top with nut mixture; press lightly into fish to secure.


Bake 10 to 12 min. or until fish flakes easily with fork.



*Pour fish and marinade over the top of steamed asparagus and it is delicious!


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It’s No-atmeal!

It Even Looks Like the Real Thing!

I had a lot of clients who really missed eating their oatmeal for breakfast and didn’t know what else to eat ….


I found this recipe on, and my clients where in heaven. It tastes great and is very good for you!



  • 1 small handful of walnuts
  • 1 small handful of pecans
  • 2 tablespoons ground flax seed
  • 1/2 – 1 teaspoon ground cinnamon
  • 1 pinch of ground nutmeg
  • 1 pinch ground ginger
  • 1 tablespoon almond butter
  • 1 banana, mashed
  • 3 eggs
  • 1/4 cup unsweetened almond milk (add more if you prefer it a little runny)
  • 2 teaspoons pumpkin seeds
  • 1 handful of goji berries or fresh berries


Add walnuts, pecans, flax seed and spices to a food processor and pulse it down to a course grain, making sure to stop before it’s totally ground into a powder. Set aside.


Whisk together eggs and almond milk (Doug uses a Blender Bottle) until the consistency thickens a little bit into a loose custard. Thoroughly blend together the mashed banana and almond butter and add it to the custard, mixing well.


Stir in the nut mixture. Microwave or gently warm on the stove until the “no-atmeal” reaches your desired consistency; this should only take a few minutes. In both cases, stir the mixture frequently as it cooks.


Sprinkle pumpkin seeds and berries on top. Add more almond milk if you want.




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Fruit Salsa and Cinnamon Chips

This is a great Spring recipe, perfect for spring holidays, luncheons, and showers. It is sooo yummy and very refreshing as well!


  • 2 kiwis, peeled and diced
  • 2 Golden Delicious apples – peeled, cored and diced
  • 8 ounces raspberries
  • 1 pound strawberries
  • 1-2 tablespoons of honey
  • 1 tablespoon cinnamon
  • 1 teaspoon of pumpkin spice or nutmeg
  • 3 tablespoons no sugar added fruit preserves, any flavor
  • 10 (6 inch) corn tortillas
  • butter flavored cooking spray
  • 2 tablespoons cinnamon with organic sugar


  1. In a large bowl, thoroughly mix kiwis, Golden Delicious apples, raspberries, strawberries, honey, cinnamon, pumpkin spice (nutmeg), and fruit preserves. Cover and chill in the refrigerator at least 15 minutes.
  2. Preheat oven to 350 degrees F (175 degrees C).
  3. Coat one side of each corn tortilla with butter flavored cooking spray. Cut into wedges and arrange in a single layer on a large baking sheet. Sprinkle wedges with desired amount of cinnamon sugar. Spray again with cooking spray.
  4. Bake in the preheated oven 8 to 10 minutes. Repeat with any remaining tortilla wedges. Allow to cool approximately 15 minutes. Serve with chilled fruit mixture.



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A Tuna Casserole Twist

Growing up Tuna Casserole was definitely a favorite dish of mine. Here is a great way to still enjoy the delicious taste, and not feel guilty about it!


1 spaghetti squash, cooked -(Cut lengthwise in half, place face down in plate of water and microwave for 5-7 minutes)

1 can coconut milk

4 cans tuna (or salmon) drained

3 tbs curry paste

3 garlic cloves crushed

1/2 red bell pepper diced

1/2 zucchini diced

1/4 eggplant diced

1 cup of diced broccoli

1 carrot diced

1 cup spinach chopped

1/2 onion – diced

1/2 tsp chili flakes

1 tsp basil

1 tbs Mrs. Dash

1/4 cup almond flour

Preheat oven to 375 degrees.

In a saucepan, combine coconut milk, curry paste and garlic and simmer on medium low heat for 10 minutes to reduce.

Combine remaining ingredients (except almond flour) and stir in coconut milk mixture.  Sprinkle almond meal on top and bake for 45 minutes.


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Pumpkin Coconut Soup …..

I got this recipe from CFLA, it is very tasty!

Pumpkin Coconut Soup


2 medium carrots chopped
1 medium green sweet pepper, seeded and
1 medium onion chopped
1 T coconut oil or other preferred oil
15 oz. can of 100% Pumpkin
14 oz. can unsweetened coconut milk
14 oz. can (just under 2 cups) Organic Chicken
Broth (veggie broth can be subbed to make this vegetarian friendly)
2 Tbs.of honey
1 medium fresh jalapeno Chile pepper, seeded
and finely chopped
3/4 tsp. sea salt
1/2 tsp. ground or fresh minced ginger
2 Tbs. freshly snipped cilantro or parsley
About 1 tsp. of clove

Directions:In a large saucepan, cook carrots, sweet
pepper, and onion in hot oil over medium heat (about 5 minutes) or until the
veggies are tender. Add the sea salt while it’s cooking. In a separate bowl,
combine pumpkin, coconut milk and broth. Stir in honey (if you’re using it),
jalapeno pepper, ginger and clove. Stir pumpkin mixture into carrot mixture.

Bring to boil, reduce heat. Simmer uncovered
about 10 minutes or until heated through – stir frequently. Before serving,
stir in snipped cilantro or parsley.

Makes about 6 – 1 cup servings.


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It’s Smoothie Time!

I have a lot of clients contact me for recipes for smoothies. My clients enjoy these because they are easy to make, fill you up, and you can take them on the go!

Here are a few recipes that you should try, you can mix and match too!

Coconut Avocado Smoothie:

1/2 avocado

1/2 c unsweetened almond milk

1/4 c shredded coconut

a scoop of sunbutter, almond butter, or peanut butter

crushed ice

combine ingredients into a blender and serve.

Chocolate Almond Smoothie:

3 tablespoons of sunbutter or almond butter

1/2 c unsweetened almond or coconut milk

2 teaspoons of unsweetened cocoa powder

a scoop of chocolate or vanilla whey protein

crushed ice

blend all ingredients together and serve.

Vanilla Berry:

1/3 c of frozen berries

1/2 c of unsweetened almond milk

1 scoop of vanilla whey protein

1/2 teaspoon of vanilla

sprinkle cinnamon to taste

crushed ice

combine all ingredients into a blender mix and serve.

#1 Smoothie

1 cup of unsweetened almond milk

2 teaspoons of honey (optional)

1/2 banana

1 scoop of peanut butter or sunbutter

1 scoop of chocolate of vanilla protein powder

crushed ice

mix ingredients into the blender and serve.


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