Category Archives: Food & Recipes

The Bikini Gardener: container gardening and you!


The Bikini Gardener


Hi there Fit Friends

A couple of months ago I bought a groupon for American Meadows vegetable and herb seed kit. It came with a great variety if seeds & inside growing starter kit. I was excited to plant!


Because our current home doesn’t have a lot of land to garden on I container garden! I love being able to go out on my deck and just clip off what I need or want to use for that meal. It also is a soothing task that I enjoy doing in a bikini.. Why.. Well then I can get sun all while working in the dirt to create a food source… Ooooooohhh multitasking at its best!

So far, I have planted bell peppers (red orange and yellow), strawberries, Swiss chard, Brussel sprouts, cilantro, oregano, sage, basil, chives (grew back from last year!!), cucumbers, 3 types of tomato (Roma, grape, and beefsteak), 2 blueberry bushes, green beans , sugar snap peas, 2 lettuces that both keep growing as you pick them(talk about sustainable!)

It has been fun to explore my green thumb and eat some really fresh food. I will continue to update you on my progress !! Xoxo Ss





Hi Fit Friends

In an effort to have a more plant based diet I have been trying to find fun easy dinners to cook. Then it came to me eggplant Parmesan is classic and easy…. Oh, but the calories, lots of cheese,and its fried YIKES! I made a lighter and still really yummy dish that was easy and under 300 cals per serving. I added a side dish of garlicky green beans to round out the meal! I won’t lie I had some red wine too but I think I deserved it for a job well done!! Enjoy!

Serving Size: 2 eggplant sandwiches

Makes: 4-6 servings


2 Eggplants
Lowfat Mozzarella
2 cans Diced Tomatoes
Tomato paste

1/2 cup of wine dry white or red

1 1/2 cup Panko
1/2 cup Egg white




salt and pepper to taste


Preheat Broiler 500 degrees. Slice 1/4 in rounds of Eggplant.Spray baking pan with cooking spray.

Place Dip eggplant in the egg white and then dredge in the panko til covered on both sides. Place finished pieces on baking pan and place in broiler 3 min on each side til crust is browned. Flip pieces over and repeat 3 minutes until golden brown.

Once all pieces have been browned sprinkle a little cheese on top and place another piece on top of that making an eggplant sandwich!

To make the sauce: Medium High Heat, In a medium pan, mix the diced tomatoes (I like to use the ones with onion and seasoning in it), tomato paste, wine, parsley, oregano, garlic, salt and pepper. Reduce for 20 min until thickens.



Turn oven to 375. Place some sauce in the bottom of the baking dish. Place the eggplant sandwiches in the sauce, top with a little extra mozzarella and a little more sauce .. I try not to cover it completely to maintain the crispness of the panko!! Bake for 15-20 min or until cheese has melted and is golden brown and delicious!! Plate with a yummy green side (I like garlic green beans!) and Nom Nom Fit Friends!!

Recipe: Lemon Pepper Salmon & Veggie Medley



Lemon Pepper Salmon & Veggie Medley


Fit Food Friends

This is a yummy and good for you meal that is also an easy weekday staple in my house! Crunchy baked salmon with veggies is a winner every time! Bon Appetit!

4 oz Salmon Filets
1/2 cup Panko breadcrumbs
1 Tbsp Mayo (I use Hellman ‘s Canola mayo)
Cooking spray
Olive oil
1 lemon
Lemon zest
Salt and Pepper
Yellow Squash
1 Garlic clove


Preheat oven to 375 degrees. Spray baking dish with cooking spray.

Salt and Pepper then spread a thin layer of mayo on salmon.

Mix lemon zest and panko in a small bowl. Cover salmon in mixture. Place in oven for 15-20 min!



Heat olive oil in pan on the stove

Mince garlic, add to oil

Chop asparagus, zucchini, and yellow squash

Squeeze lemon juice on veggies

Salt and pepper to taste

Why It Rocks?!
Salmon is not only delicious but a great source or Omega 3 fatty acids! Of course, it is high in protein, and the “good fats.” But did you know that a 4 oz serving of wild salmon provides a full day’s requirement of vitamin D? It is one of the few foods that can make that claim. That same piece of fish contains over half of the necessary B12, niacin, and selenium, and is an excellent source of B6 and magnesium! So eat up!!

Recipe: Loaded Baked Potato Soup



Loaded Baked Potato Soup


This is a savory winter soup that is sure to fill you up and satisfy !! I LOVE soup!! It can be made relatively quickly , helps get your veggies in, and is a delish alternative to a fatty appetizer!

I have a secret weapon to make soup … But I’ll share it with you ! I use a Vitamix Blender to make almost all of my soups! Why ?! Well because I don’t have to use a pot or the stove! Whaaaaaa???? Oh yes, my blender is so powerful that it not only blends my ingredients to a perfect consistency every time, but it also heats the soup by sheer friction (the blades move so fast that they create heat, no joke!) I love my Vitamix and use it almost everyday! Ill do a product review soon,with a video, so be on the look out for that! In the meantime, check out their website!

2 Baked Potatoes (sometimes I put them in the microwave for 12-15 min If I am crunched for time!)
Green Onion – 3-4stalks in the soup and reserve 1-2 to be chopped and put on top when plating
1″cube of Cheddar Cheese (I used the reduced fat sharp Cheddar)
1 garlic clove
2 cups of Chicken Broth (could also use veggie broth if you want to make vegetarian )
1/2 cup of milk (fat free … Or extra broth if you are avoiding dairy I haven’t tried milk alternative yet)
Salt and pepper to taste
Bacon (optional) I like center cut bacon – it’s less fatty and just as delish! When you crumble a piece on top it’s not only pretty but pretty yummy!

If you have a Vitamix place all items except for bacon and reserved green onion in blender turn on to variable 10 then the high switch for 7-8 min and voila!

If you don’t have a Vitamix heat a pot on the stove with broth until boiling, chop the ingredients, reserve the cheese to top the soup. Let it low simmer for 20 minutes . To smooth the soup use a blender/stick blender/ hand mixer… Serve hot.. Enjoy!!

Why it Rocks?!

Because there is nothing better than a hot and hearty soup on a cold winters day! Yum!


1. How physical? 2

2. Calorie Burning? 1

3. Sweat Factor? 3 it can get hot in the kitchen

4. Coordination/Awareness? 3

5. Health Benefits? 7


Recipe: Crispy Baked Chicken and Winter Vegatables



Hi There Fit Friends! This is a delicious, easy, filling winter meal… And it’s healthy to boot. Not to shabby!

Prep Time: 15 minCook Time: 25 minphoto

chicken breasts (boneless, skinless)
1tbsp mayo (I use a canola mayo)
Panko crumbs
2-3bunches of kale (I love kale so the more the better)
Sweet potato
Butternut squash


Preheat oven to 400.

Rough Chop the sweet potatoes, parsnips, and Butternut Squash. Toss in olive oil, Salt, and Pepper. Place on a baking sheet and put in the heated oven for 25-30 min.

Spray baking dish with a cooking spray. Place chicken in dish, spread a thin layer of mayo on the chicken, and sprinkle panko on top. Place in oven uncovered for 20 -25 min until golden brown and delicious!

In a pan on the stovetop heat a pan with 1 tsp of olive oil and 1 tsp truffle oil. Chop the kale into bite sized pieces and put in the heated pan, season with salt, pepper and minced garlic.


Fit Meter

1. How physical? 1

2. Calorie Burning? 1

3. Sweat Factor? 1

4. Coordination/Awareness? 1

5. Health Benefits? 8

My yummy winter chili

My yummy winter chili

I love comfort food in the winter! It makes you feel all warm and fuzzy, plus it keeps the winter chill at bay. Slow cooker are great for recipes just like this because in the words of Ron Popeil you can “set it and forget it”! Chili is totally a matter of taste and there are some that say true chili is only meat, chili peppers, onion, and tomatoes and any variation from that is blasphemous … Well fit friends then I’m a blasphemer! I am just a “messier” cook than that .. I love to throw all sort of veggies and stuff in my chili both during cooking and in the bowl. My toppings generally include 0% Greek yogurt (I prefer to sour cream), reduced fat sharp cheddar, Cornbread (baked with actual corn in it), and sometimes brown rice! It looks like a holy mess but boy does it taste good! Today I am posting my basic chili recipe chock full of beans for extra protein and yummy fiber! enjoy!!

Makes 12-16 cups
slow cooker high for 4 hours
Brown 2lbs lean ground beef (or turkey or chicken)
Chop 1/2 onion
Mince 2 cloves garlic
1 can light red kidney beans
1 can dark red kidney beans
1 can cannelli beans/ great northern beans
2 15oz cans crushed tomatoes
2 15 Oz cans of diced tomatoes
1 bottle beer (I always like a seasonal – I used blue moon winter abbey)
1cup beef broth
2 bay leaves (don’t forget to remove before serving)
1tbsp brown sugar(I used Splenda brown sugar)
Chili powder and cumin to taste
Chili sauce (tobasco or sriacha) to taste
Salt and pepper to taste

Recipe: Summer salsa chicken


Grilled Chicken with Pineapple pico de gallo sides: Grilled Corn on the cob and zuchinni and yellow squash

SO EASY and delish!


Grill 2-4, 5oz Chicken Breast

Salt and pepper to taste (S&P)


Pico De Gallo:

1/2c pineapple

1/2 cup tomato

1/4 c red onion

Salt and Pepper (S&P)

1 Lime  (juiced)

1/4 tsp Chili Powder

1/4 tsp Cayenne pepper