Cookies for breakfast?  Yes, these cookies make an easy to grab, wholesome breakfast!  With no sugar  added to these cookies – the sweetness comes from banana and applesauce!  Feel free to add a large scoop of vanilla protein powder to the dough, to increase the protein content of each cookie.   These beauties do take some time to make, but freeze a batch for an easy quick While it does take some time to make a batch of these breakfast cookies, you’ll have instant breakfasts for days to come.
Source:   RealHealthyRecipes.com

What you need
Servings: 20
3 ripe bananas, mashed
½ cup unsweetened applesauce
2 Tablespoons coconut oil
⅓ cup golden raisins
1 teaspoon vanilla extract
1 teaspoon apple cider vinegar
⅓ cup coconut flour
1 teaspoon ground cinnamon
1 teaspoon baking soda
¼ teaspoon sea salt
Optional, scoop of vanilla protein powder
½ cup unsweetened shredded coconut
¼ cup sliced almonds
¼ cup unsweetened, dried berries

Instructions
1. Preheat the oven to 350 degrees F. Line a baking sheet with parchment paper.
2. In a food processor, combine the bananas, applesauce, coconut oil, raisins, vanilla extract and vinegar. Pulse until smooth.
3. In a medium bowl combine the coconut flour, cinnamon, baking soda, salt, and protein powder. Add to the food processor and pulse until combined. Add the coconut flakes, almonds and dried berries. Pulse briefly until just incorporated.
4. Use an ice cream scooper to place the dough 2 inches apart on the prepared baking sheet. Flatten slightly. Bake for 25-35 minutes, until golden and baked through.
5. Allow to cool for 5 minutes on the pan, then transfer to a cooling rack. Store in an airtight container in the fridge.

Nutrition
One serving equals: 86 calories, 3g fat, 61mg sodium, 10g carbohydrate, 2g fiber, and 5g protein.

This recipe and more included weekly with my Brand Fitness Newsletter ... Sign up today!
​Marion Brand,
STUDIO:  BRAND FITNESS
ONLINE:  Fitfabafter50.com

Sesame Chopped Salad

Here’s a new salad that’s refreshing and packed with healthy fibre. 

Chopped salads are a fun departure from ordinary salads and are quite simple to make. Always add a side of lean protein for a perfect meal.

What You Need
Serves 1
1 cup cabbage
1 carrot
1 green onion
1 Tablespoon fresh cilantro
1 Tablespoon sliced almonds
2 teaspoons sesame low fat dressing
½ cup cooked chicken breast

Instructions
1. Chop the cabbage, carrot, onion and cilantro into very small pieces. Add the almonds and toss with dressing.
2. Top with chopped chicken breast.

DONE! ... Easy, Simple and Delicious.

Nutrition
One serving equals: 276.5 calories, 7.5g fat, 468mg sodium, 27g carbohydrate, 7g fiber, and 26g protein.

Creole Chicken and Green Beans

Most comfort food dinners are packed with unhealthy fats, unnecessary calories and obscene levels of simple carbs…and flavor, lots of flavor. With this comforting Creole Chicken and Green Bean Dinner I’ve left the abundance of flavor, while removing the unhealthy fats, unnecessary calories and those pesky simple carbs. Win-win!
Enjoy this hearty, protein-rich comfort food dinner with a salad of dark leafy greens for the perfect fitness meal.  See the recipe below ...

Ingredients

• 2 tablespoons extra-virgin olive oil
• 6 tablespoons finely chopped yellow onion
• 6 ounces mild pork sausage, casings removed
• 1 14-ounce can no-salt-added whole peeled tomatoes, chopped, with their juice
• ¼ teaspoon ground pepper
• 1/8 teaspoon salt plus 1 tablespoon, divided
• 12 ounces thin tube-shaped pasta, such as pasta al ceppo
• 6 tablespoons part-skim ricotta cheese
• 10 fresh basil leaves, thinly sliced
• ¼ cup freshly grated Parmigiano-Reggiano cheese

Steps

1. Put 2 quarts of water on to boil in a large pot.
2. Meanwhile, combine oil, onion and sausage in a large skillet over medium-high heat. Cook, stirring and crumbling the sausage with a spoon, until the onion is golden, 4 to 5 minutes. Add tomatoes, pepper and 1/8 teaspoon salt; cook until the tomatoes have reduced and separated from the oil, 5 to 10 minutes. Remove from heat.
3. Add the remaining 1 tablespoon salt to the boiling water, stir in pasta and cook according to package instructions until just tender.
4. Just before the pasta is done, return the sauce to medium-low heat. Add ricotta and basil and stir until combined. When the pasta is done, drain well and toss with the sauce and Parmigiano. Serve at once.

 
Nutrition Facts
Calories: 362, Fat: 12g, Cholesterol: 16mg, Sodium: 441mg, Carbohydrates: 48g, Fiber: 3g, Protein: 15g, Potassium 276mg.   Source:  AARP

Walnut Crusted Halibut(3 Servings)
3 x 5 ounce halibut fillets, skin removed
1 cup finely chopped walnuts
4 tbsp dijon mustard
2 tbsp extra virgin olive oil
1 tbsp lemon zest
1 tbsp maple syrup
1/4 tsp cayenne pepper
2 small sweet potatoes, peeled and thinly sliced into rounds
1 bunch asparagus, washed & ends trimmedCherry Tomatoes (optional)
2 lemons, sliced


Preheat oven to 400°F. Line a sheet pan with aluminum foil lightly brush with olive oil. Arrange asparagus and sweet potatoes and tomatoes onto baking sheet. Season lightly with salt and pepper. (You may need two baking sheets.) Make room on the tray for 3 fillets.

In a small bowl, add walnuts, lemon zest, maple syrup, and cayenne pepper. Brush each fillet of fish with the mustard mixture and press any loose walnuts into the fish lightly. Place the fish on the baking tray with the veggies. Bake for 10-12 minutes or until the fish flakes with a fork and is cooked through. Allow to rest for about 5 minutes, and enjoy!
Your family with  love it!

This recipe and many more included in my Little Black Dress Project.  ​Follow along at home with our Meal Plan and Daily inspiration to keep you on track and looking fabulous in your Little Black Dress!  

Quinoa Chocolate Chip Muffins

Do you ever look for ways to eat chocolate for breakfast?
A handful of stevia-sweetened chocolate chips will do the trick, providing that chocolate flavour that you crave without a bunch of sugar. Add some to a blended protein shake, mix into a bowl of oatmeal, or add to grain-free mini muffins.

Ah yes, any day that starts with chocolate is a day that’s bound to be great :)
These mini muffins use cooked quinoa in place of traditional flours along with some of those stevia-sweetened chocolate chips. It adds wonderful protein, fiber, complex carbs and a nice texture. Making a big batch of quinoa on the weekend to keep in the fridge makes it quick and easy to use cooked quinoa in your cooking all week long.
And enjoy a bite of chocolate as a healthy start to your day!

Servings: 48

Here’s what you need:

• 1 cup cooked quinoa
• 1 cup blanched almond flour
• ½ cup arrowroot starch
• 1 tablespoon baking powder
• ½ teaspoon sea salt
• 1 egg
• ½ cup coconut palm sugar
• 1 (15.66 oz) can coconut milk, canned and full-fat
• ¼ cup coconut oil, melted
• 1 tablespoon vanilla extract
• 1 cup chocolate chips (stevia sweetened).  Dark Chocolate preferred

Instructions:

1. Preheat oven to 400 degrees and line 48 mini muffin tins with paper liners.
2. Combine the quinoa, almond flour, arrowroot starch, baking powder, and salt in a medium bowl and set aside.
3. Combine the egg, coconut sugar, coconut milk, melted coconut oil and vanilla in an- other bowl. Mix well and add the dry ingredients. Mix until fully combined. Fold in the chocolate chips. Pour 1 Tablespoon of batter into each of the 48 mini muffin tins.
4. Bake for 15-18 minutes or until golden and set. Remove from oven and let cool for 5 minutes. Transfer out of muffin pan and cool on wire rack.

​

Nutritional Analysis
One serving equals: 57 calories, 2g fat, 7g carbohydrate, 1g sugar, 28mg sodium, 3g fiber, and 4g protein.
I hope that you get a chance to give this recipe a try. Remember that I’m only a call or email away to assist you in all things fitness. And if you are not yet one of my prized clients then call or email me now to set up your first workout – I’d love to help you achieve your best body ever!
Courtesy of RealHealthyRecipes.com


Marion Brand
BRAND FITNESS 
#118 - 20226 Fraser Hwy
Langley, BC V3A 4E6 
w. 778-726-0590

Sweet Potato Hash
Create a veggie filled high protein and high fiber breakfast in minutes. Those with celiac disease won’t miss slices of toast when they can enjoy eggs along with a bed of crispy sweet potatoes.
Since vegetables may be hard to come by at breakfast time, this recipe helps get a few extra servings in. Crunchy sauteed kale mixed with juicy, sweet tomatoes is a winning combination.

Total Time 40 min 
Prep 10 min, Cook 30 min 
Yield 2 servings (251 cals each)

Ingredients

• 1 medium sweet potato
• 2 teaspoons olive oil
• ¼ teaspoon kosher salt
• freshly ground black pepper
• 1 cup kale, chopped
• 1 cup tomatoes, chopped
• 4 large eggs

Preparation

1. Shred sweet potato using a box grater or julienne peeler.
2. Heat oil in a nonstick skillet over medium heat.
3. Add sweet potato, season with salt and black pepper to taste.
4. Sauté sweet potatoes for 10 minutes, stirring frequently.
5. Add kale and tomato and continue to sauté for an additional 5 minutes.
6. Once kale is slightly wilted and sweet potato is crispy, transfer to a plate.
7. Return skillet to the heat and add eggs to the pan; cook as desired.

1. Serve eggs over sweet potato mixture.

Ingredient Variations and Substitutions
You can follow the same method using regular potatoes instead of sweet potatoes for a difference mix of nutrients. A light sprinkle of shredded cheddar cheese or crumbled feta is a wonderful addition to this meal. If you like things spicy hit the finished dish with a few dashes of hot sauce or a pinch of red pepper flakes.

Cooking and Serving Tips
The hash can be make ahead of time a reheated for breakfast or brunch; make the eggs right before serving. A nonstick skillet is best for this as you can use a small amount of oil. A hand held julienne peeler can be found at any kitchen supply store for less than 10 dollars.

Source:  VeryWell.com

​One Pot Chicken and Veggie Dinner
Is there anything better than a dinner that only dirties up one pot while cooking? This delicious chicken and veggie dinner keeps clean up to the minimum, and the fitness payoff to the max! Not to mention it tastes phenomenal (even the kids will eat it!) 

Cooking a healthy dinner at home does not have to be complicated or take lots of time. This simple recipe for chicken tenders and veggies will only take you about 30 minutes from start to finish. Meals that are rich in protein and fiber and low in carbs, like this one, will help you build muscle and stay lean. 

Servings: 8 

Here’s what you need...

• 2 cups butternut squash, cubed
• 2 Tablespoons coconut oil
• 1 pound organic chicken breast tenders
• ½ teaspoon salt
• 1 teaspoon dried basil
• 1 teaspoon crushed rosemary plus a dash more
• ½ teaspoon sweet paprika plus a dash more
• ½ teaspoon dried thyme plus a dash more
• ¼ teaspoon garlic powder
• dash of pepper
• ¼ teaspoon celery seeds
• ½ teaspoon dried parsley
• pinch of ground cumin
• 3 organic zucchini, cut into half moons
• 2 large heirloom tomatoes, chopped
• 1 yellow onion, chopped
• 4 garlic cloves, minced

1. In a large skillet heat 1 Tablespoon of coconut oil over medium heat. Add the cubed butternut squash and sauté, covered, for about five minutes, until tender. Transfer the squash to a bowl, then set the skillet back on medium heat.
2. Add the remaining 1 Tablespoon of coconut oil. Season the chicken with salt and pepper, add to the hot skillet. Sear for about 5 minutes, until browned on all sides.
3. Turn the heat down to medium-low. Sprinkle with all the seasonings. Add the remaining ingredients and cook, covered, for 15 minutes. Add the butternut squash back into the pot for the remaining 5 minutes.

Nutritional Analysis: 
​One serving equals:  192 calories, 6g fat, 424mg sodium, 14g carbohydrate, 4g fiber, and 20g protein 

Marion Brand
BRAND FITNESS 
#118 - 20226 Fraser Hwy
Langley, BC V3A 4E6 
w. 778-726-0590
c. 778-386-9592

There are many benefits of Tumeric.  It helps balance blood sugar, heal wounds, is a potent antioxidant, and has incredible anti-inflammatory properties!  It also helps to protect the brain.

Try this spice by making your own tea.   This warmed drink is not only good for you, but also a great soothing addition, especially during FLU Season.  The added soy milk and honey, helps balance out the slightly bitter and pungent spices. The result was earthy and comforting. 

There are so many health benefits to using Turmeric Supplements.  Start adding Turmeric to your diet today!

Turmeric-Ginger Tea Serves 1

1 cup water
1/4 teaspoon ground turmeric 
1/4 teaspoon ground ginger (or grated fresh)
Splash of milk or soy milk
Honey or maple syrup, to taste
In a small saucepan, bring water to boil. Add turmeric and ginger, reduce heat, and simmer for 10 minutes. Stir in milk and strain tea into a cup. Add sweetener to taste.

Marion Brand
BRAND FITNESS 
Langley Studio:    www.brandfitness.ca 
Online Programs:  www.brandfitness.online 

Source:  www.thekitchn.com

ENERGY MUFFINS

Finally, a great-tasting muffin recipe with no added sugar! Naturally sweetened with banana and blueberries, these muffins are as sweet as they are delicious. Enjoy one with a side of scrambled egg whites for a quick and nutritious breakfast. Servings: 18 


​
​Here's what you need...
1 cup mashed banana
2 egg whites
1/2 cup water
1/3 cup refined coconut oil
2 cups wheat flour
1 teaspoon baking soda
2 1/4 teaspoons baking powder
1 cup frozen blueberries, left to thaw in a strainer

Preheat oven to 350 degrees. Prepare 18 standard-sized muffin cups with paper liners.

In a large bowl, combine banana, egg whites, water and oil. Add the flour and mix. Gently fold in blueberries. Immediately spoon batter into muffin cups.

Bake for about 20 minutes. Remove muffins from tins and cool on a wire rack.

Nutritional Analysis: One serving equals: 98 calories, 4g fat, 13g carbohydrate, 2g fiber, and 3g protein. 

Cajun Veggie Chips​
Here's a nutritious way to enjoy some crunchy, tasty chips. By thinly slicing and baking vegetables, you're able to get your chip fix without tanking your fitness results. Make a large batch on the weekend and portion your veggie chips out into ziplock bags for the week. 

Servings: 4 


Here's what you need:

• 2 lbs of root vegetables, thinly sliced (sweet potato, parsnips, beets or carrots)
• Sea salt
• Cajun spice

1. Preheat the oven to 375 degrees F. Line a rimmed baking sheet with parchment paper.
2. Thinly slice the root vegetables with a mandoline slicer, to 1/8 inch thickness. Toss the sliced veggies with a sprinkle of sea salt and Cajun spice.
3. Spread the sliced veggies over the prepared baking sheet. Roast for 20 minutes, or until crispy. Enjoy!

Nutritional Analysis: One serving equals: 139 calories, 0g fat, 287mg sodium, 22g carbs, 8g fiber, and 3g protein 
​

CAULIFLOWER, KALE & CHICKEN SAUSAGE BAKE

Here's a recipe that tastes like comfort food, but without the guilt. Kale is a nutritional powerhouse, filled with calcium, and numerous vitamins and minerals. Servings: 6





​
Here's what you need:

• 1 teaspoon olive oil
• 1 yellow onion, diced
• 2 garlic cloves, minced
• 3 cups kale, chopped
• dash of salt and pepper
• Pinch of each, dried: thyme, rosemary, tarragon, and parsley
• 4 links nitrate-free, chicken sausage, sliced into half moons
• 1 head cauliflower, cut into small florets
• 1/2 cup chicken broth
• 1 teaspoon lemon juice
• 1 cup fat free ricotta cheese
• 1/2 cup Parmesan cheese, shredded and divided

1. Preheat oven to 425 degrees F. Lightly grease a casserole dish with olive oil. Place a large pot of water to boil with a pinch of salt.
2. In a large skillet over medium heat, sauté the olive oil, onion, garlic, salt and pepper, dried herbs and chicken sausage. Mix well, and then add kale. Cover for about 3 minutes, until kale gets bright green and wilted, then remove cover. Sauté for an additional 3 minutes until everything is tender. Set aside.
3. Place the cauliflower florets in the pot of boiling water. Boil for 5 minutes, then remove from heat, drain, and return cauliflower to pot.
4. Add the kale mixture to the pot as well as the chicken broth, lemon juice, ricotta cheese and half of the Parmesan cheese. Mix will over medium heat until all has been incorporated.
5. Transfer to prepared casserole dish. Top with remaining Parmesan cheese. Cover with foil and bake for 15 minutes. Remove foil and bake for an additional 5 minutes.
6. Remove from oven and serve.

Nutritional Analysis: One serving equals: 238 calories, 10g fat, 584mg sodium, 14g carbohydrate, 4g fiber, and 18g protein 

Awesome Spinach Salad
This spinach salad tastes amazing! Spinach is an extremely nutrient-dense food, so you’ll be fueling up on important vitamins and minerals as well as healthy fiber. The recipe calls for raspberry vinegar, which is a flavourful and refreshing alternative to traditional, oily dressing. The fruit and nuts add flavor, fiber and healthy fat. 

Servings: 8 


Here’s what you need:

• 8 cups cleaned spinach leaves
• 3 oranges, peeled, sliced and quartered
• 2 cucumbers, peeled sliced and quartered
• 1/8 cup macadamia nuts, coarsely chopped
• 1/8 cup sunflower seeds
• 2 Tablespoons poppy seeds
• 1 cup strawberries, sliced or whole raspberries
• 1/2 cup white balsamic raspberry blush vinegar

1. Combined the spinach, oranges, cucumbers, macadamia nuts, sunflower seeds, poppy seeds and strawberries in a bowl.
2. Add the vinegar and toss well.

Nutritional Analysis: One serving equals: 99 calories, 3g fat, 14g carbohydrate, 2.6g fiber, and 3.5g protein.

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Here’s what you need...

• 4 (3.5oz) Cod Fillets
• 1/2 cup tropical vinaigrette 
• 1 lime
• 4 large pieces of butter lettuce
• 4 Tablespoons guacamole
• 1 cup shredded cabbage
• 4 Tablespoons mango salsa

1. Marinate the cod fillets in dressing for 20 minutes.
2. Preheat oven to 375 degrees F. Grease a pan with olive oil.
3. Place marinated cod in prepared pan, cut lime in half and squeeze juice over cod. Bake for 15 minutes.
4. While cod is baking, separate leaves from lettuce, being careful to keep them intact. Assemble individual tacos by putting a tablespoon of guacamole on a lettuce leaf, topped with 1/4 cup of cabbage.
5. Once fish is done, change oven to broil for a few minutes, watching closely until top is browned. Remove from oven.
6. Top each prepared taco with a piece of fish, a spoonful of salsa, and a slice of the remaining lime half.

Nutritional Analysis: One serving equals: 141.5 calories, 2.5 fat, 61mg sodium, 4.8g carbohydrate, 1.2g fiber, and 23g protein. 

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FITNESS SPAGHETTI
Here is a guiltless way to prepare spaghetti that the whole family will love. To create angel hair noodles out of zucchini you simply need a small kitchen gadget called a spiral slicer. This ingenious tool is well worth the small investment – with it you’ll quickly and easily make delicious, fiber-filled noodles. Yield: 4 servings 


Here’s what you need:

• 4 zucchini, ends trimmed and run through a spiral slicer
• 1 teaspoon olive oil
• 1/2 cup chopped onion
• 3 garlic cloves, minced
• 1 (20oz) package lean ground turkey
• 2 cups spaghetti sauce
• Salt and pepper to taste

1. Place the spiral-sliced zucchini in a large bowl and set aside.
2. In a medium sized skillet heat the oil. Add the onion and garlic and sauté until soft.
3. Add the turkey to the skillet and cook until fully browned. Add the spaghetti sauce and mix until fully incorporated. Remove from heat.
4. Mix the sauce with the zucchini noodles in the large bowl and serve.

Nutritional Analysis: One serving equals: 292 calories, 8g fat, 26g carbohydrate, 5g fiber, and 27g protein. 

RECIPE found on the January 23rd edition of BRAND FITNESS NEWSLETTER

PREPARATION

1. Coat a 9-by-13-inch baking dish with cooking spray. Combine water and quinoa in a medium saucepan. Bring to a boil. Reduce to a simmer, cover and cook for 15 minutes. Fluff with a fork. Evenly spread the quinoa in the prepared dish.
2. Preheat oven to 350°F.
3. Wipe out the saucepan, then add oil and heat over medium heat. Add onion; cook, stirring frequently, until transparent and starting to brown, 5 to 6 minutes. Add mushrooms; cook, stirring, until the mushrooms are softened and very little moisture is left in the pan, 3 to 4 minutes. Add garlic and sauce. Stir until hot. Remove from heat.
4. Combine cottage cheese and egg in a medium bowl; mix well. Stir in Parmesan, basil and oregano.
5. Spread one-third of the sauce over the quinoa. Make a layer of all the zucchini, then all the cottage cheese mixture, then half the remaining sauce, then all the spinach. Finish with the remaining sauce and spread mozzarella on top.
6. Bake the lasagna until it is hot and the cheese is melted, bubbling and slightly browned around the edges, 35 to 40 minutes. Let stand for about 10 minutes before serving.

Find this recipe at:  EATING WELL

Here’s what you need...

• 3 ripe bananas, mashed
• 1/2 cup unsweetened applesauce
• 2 Tablespoons coconut oil
• 1/3 cup golden raisins
• 1 teaspoon vanilla extract
• 1 teaspoon apple cider vinegar
• 1/3 cup coconut flour
• 1 teaspoon ground cinnamon
• 1 teaspoon baking soda
• 1/4 teaspoon sea salt
• Optional, scoop of vanilla protein powder
• 1/2 cup unsweetened shredded coconut
• 1/4 cup sliced almonds
• 1/4 cup unsweetened, dried berries

1. Preheat the oven to 350 degrees F. Line a baking sheet with parchment paper.
2. In a food processor, combine the bananas, applesauce, coconut oil, raisins, vanilla extract and vinegar. Pulse until smooth.
3. In a medium bowl combine the coconut flour, cinnamon, baking soda, salt, and protein powder. Add to the food processor and pulse until combined. Add the coconut flakes, almonds and dried berries. Pulse briefly until just incorporated.
4. Use an ice cream scooper to place the dough 2 inches apart on the prepared baking sheet. Flatten slightly. Bake for 25-35 minutes, until golden and baked through.
5. Allow to cool for 5 minutes on the pan, then transfer to a cooling rack. Store in an airtight container in the fridge.

Nutritional Analysis: One serving equals: 86 calories, 3g fat, 61mg sodium, 10g carbohydrate, 2g fiber, and 5g protein. 

RECIPE FROM BRAND FITNESS WEEKLY NEWSLETTER.   Signup for your FREE copy HERE

SANTA FE SALMON SALAD

Eating healthy does not need to be boring. Grilled salmon, crisp greens, tender corn and peppers, a sprinkle of cheese and a few slices of avocado make this healthy salad something worth repeating. The flavours in this dish are so delicious there is no need for dressing. Servings: 2 

Here’s what you need...

• 2 (3.5 oz) salmon fillets
• Santa Fe seasoning blend (2 teaspoons cumin, 1 teaspoon coriander, 1 teaspoon chili powder, 1 teaspoon dried oregano, 1 teaspoon thyme, 1/8 teaspoon clove, 1/8 teaspoon allspice, 1/8 teaspoon ground cinnamon)
• 4 cups romaine lettuce, chopped
• 1/2 cup tomato, chopped
• 1/4 cup corn kernels
• 1/8 cup low fat cheese, grated
• 1/8 cup canned red peppers, finely chopped
• 1/2 avocado, sliced

1. Coat the salmon fillets with Santa Fe seasoning. On a pre-heated grill, cook for 8-10 minutes on each side, until flaky and cook all the way through. Remove from heat.
2. On 2 plates arrange a bed of lettuce, topped with half of the tomato, corn, cheese, peppers and avocado. Place the fillet on top.

Nutritional Analysis: One serving equals: 252 calories, 12 fat, 225mg sodium, 12g carbohydrate, 7g fiber, and 24g protein. 

This recipe is from our BRAND FITNESS Newsletter.  Subscribe to our weekly Newsletter below, to Receive Fitness Tips and Healthy Recipes.