Fitritious Life

Good Eats

Indian Chicken Curry over Roasted Cauliflower


This is my new favorite dish! Full of flavor! Enjoy.

Indian Chicken Curry
3tbls olive oil
1 small onion, chopped

2 cloves garlic, minced

3 tblsp curry powder
1 teaspoon ground cinnamon
1 teaspoon paprika
1 bay leaf
½ tsp grated fresh ginger root
salt to taste
2 skinless, boneless chicken breasts, cut into bite-size pieces
1 tablespoon tomato past
1 cup plain greek yogurt

1 cup coconut milk

½ lemon juiced

½ teaspoon cayenne pepper

Heat olive oil in a skillet over medium heat. Saute onion until lightly browned. Stir in garlic, curry powder, cinnamon, paprika, baby leaf, ginger and salt. Continue stirring for 2 minutes. Add chicken pieces, tomato paste, yogurt and coconut milk. Bring to a boil, reduce heat, and simmer for 20 minutes. Remove bay leaf, stir in lemon juice and cayenne pepper. Simmer for 5 more minutes. 

Roasted Cauliflower

Preheat oven to 410-420degrees
Wash and cut up your cauliflower
Spread out on a pan
drizzle some olive oil over and sprinkle some garlic salt
Roast 20-25 minutes

Almond Joy Bites & Lemon Tarts



Again, this girl (Kjell), has sweet tooth. Yes, I will enjoy the “real” stuff on occasion, but I like to find other alternatives to feed the need!

Here are two healthy treats I made tonight. If you haven’t yet, check out the Almond Butter Chocolate Cups, which are my fave!


Almond Joy Energy Bites

Prep Time: 15 minutes

Total Time: 15 minutes

Yield: About 40 energy bites


  • 12 oz. (about 2 cups, loosely-packed) Medjool dates (**see note below about types of dates and substitutions**)
  • 2 cups almonds
  • 1/2 cup shredded coconut
  • 1/2 cup unsweetened cocoa powder
  • 1 Tbsp. coconut oil
  • 1 Tbsp. vanilla extract
  • 1/2 tsp. almond extract (optional)


Add dates and remaining ingredients to a food processor. Pulse a few times to combine, then use a rubber spatula to scrape the sides of the bowl. Blend the mixture for about 3 minutes, or until the mixture has moved past the crumbly stage and begins to clump and stick to the sides of the food processor.

Use a spoon or small cookie scoop to measure out a tablespoon of dough (or your desired size) and roll it into a ball. If desired, roll the ball in a bowl of coconut flakes. Or just set it aside to eat as-is. Repeat with the remaining dough. (Alternately, you can flatten the dough into the bottom of an 8×8-inch parchment-lined baking dish, then cut it into bars.)

Store the energy bites in an airtight container for up to 2 weeks.

**I used Medjool dates in this recipe, which are already nice and soft. If you substitute another kind of date, you may need to soak them in warm water for 10 minutes first in order to soften then. (Then drain them before using.) 
Here’s a PDF of the recipe—–>Almond Joy Energy Bites


Healthy Lemon Tarts


For the crust:
For the filling:
  • 1 cup raw cashews (soaked overnight)
  • 1/3 cup canned coconut milk| (full fat)
  • 3 T maple syrup
  • Juice from 1 medium sized lemon
  • optional: (You can add 1 tsp lemon zest for an even stronger lemon flavor.)


  • In a food processor, combine the ingredients for the crust. You will get a wet, loose dough.
  • Press the dough into greased tart shells. I used 4 inch tart shells and got 4 tarts. You can probably do o 1 large tart as well.
  • Stick the tart shells in the fridge to firm up while you make the filling.
  • Combine all the filling ingredients in a food processor or blender and blend until smooth.
  • Pour the filling into the tart shells and stick them back in the fridge to firm up. I would give them a good 4 hours to set. If you can wait overnight, that is even better.

here is a PDF—>Healthy Lemon Tarts

There are an endless number of healthy treats out there. No need to always go for the processed, sugary, high calorie ones!

Enjoy, my friends!
If you’re in need of an awesome workout, check out the most recent workout: Killer Total  Body

Variations on a Pancake


I like pancakes. Most people do, but of course, I’m always looking for a healthier alternative.

I’ve tried the protein pancakes:
6 eggs whites
1 cup cottage cheese
1 cup oats
1-2 tsp cinnamon

Blend up and cook like normal pancakes.

I’ve recently tried the paleo pancake:
1 banana
1-2 eggs (I prefer 1 egg)
1tbs of a nut butter of your choice

blend up and cook as normal (this pancake takes a little bit longer. No rushing this pancake!)

This morning I tried a combination of the two:
2 eggs
1 Banana
1/2 cup oats
1/4 c unsweetened applesauce 
1 tsp vanilla
1/2 tsp cinnamon

and then a I made a sauce to go on top
1 cup frozen or fresh blueberries
1 chobani coconut yogurt
1/2-3/4 c Coconut water 




Raw Almond Butter Cups


If you’re like me, then you have a sweet tooth, but lately I haven’t wanted to go crazy with sugary sweets. I remember I had this recipe on my “to make” list, and boy, it did not disappoint. I actually made 12 large “muffins” and would suggest doubling the chocolate sauce if you’re going to do that. If you make the small ones, then you’ll be fine with the regular recipe.
This recipe & Picture are taken directly from Oh She Glows.

Raw Almond Butter Cups

Note: Use certified gluten-free oats to make this recipe gluten-free. NEW: See below for a nut-free version!

Yield: 1 dozen mini cups

for the base:

  • 3/4 cup raw almonds, ground into a meal
  • 1/4 cup rolled oats, ground into a flour
  • 2 tablespoons raw almond butter (or nut butter of choice)
  • 1.5 tablespoons coconut oil, warmed if necessary
  • 1.5 tablespoons pure maple syrup (or agave nectar)
  • 1/4 teaspoon cinnamon
  • 1/4 teaspoon pure vanilla extract
  • pinch of fine grain sea salt, to taste


for the topping:

  • 3 tablespoons coconut oil
  • 3 tablespoons pure maple syrup (or 2 tbsp agave nectar)
  • 2 tablespoons cocoa powder
  • pinch of fine grain sea salt, to taste


  • 1. Add almonds and oats into a high-speed blender and blend on high until a flour forms. Dump into a large bowl and break up any clumps with your fingers.
  • 2. Add the nut butter, coconut oil, maple syrup (or agave), cinnamon, vanilla, and salt into the bowl. Stir until thoroughly combined. The dough should be fairly sticky like cookie dough.
  • 3. Line a mini (or regular) muffin tin with paper liners or use a silicone muffin holder. Portion the dough into each muffin cup and press down until even and smooth.
  • 4. To make the chocolate sauce: Whisk together the coconut oil, sweetener, cocoa powder, and salt until no clumps remain. Spoon the sauce over top each of the cups, distributing evenly. Garnish cups with sliced almonds if desired.
  • 5. Place in the freezer in a flat area for 30-45 minutes, until firm. Pop out the cups & enjoy immediately! These are best consumed straight from the freezer.
  • Notes: If looking for an oat-free option, you might be able to substitute the 1/4 cup of oats for more almond meal. My guess is that you’d need to add another 1/3-1/2 cup almonds to avoid the dough becoming too sticky. Please report back!

For a nut-free version, sub the almond meal for an equal amount of rolled oats (so use 1 cup total rolled oats). Sub the almond butter for sunflower seed butter. Works great!

Kjell’s on the go snacks

photo 1
No Msg, No Nitrates, high in Protein, taste amazing.


I received a comment that asked me to share some of my snacks and what I eat throughout the week. This first post will be dedicated to my out the door snacks. Here are my top 3! Jerky, Chia Squeeze, and LaraBars. All high in nutrients loads of energy!! Lots of wonderful ingredients. I prefer to get my jerky from, but that can get pricey, so I only do it occasionally. 

Of course, I like to take fruit with me, too, like bananas, berries, oranges, as well as nuts.  I also make my own trail mix that includes: shredded unsweetened coconut, pumpkin seeds (also called pepitas), mixed nuts, and some dark chocolate covered cranberries. You can get totally creative with trailmix; different kinds of nuts, raisins (I don’t like raisins too much), different seeds, etc. 

I get all of these at Sprouts, a health food store here in Orem. I’m sure wherever you live, you can find them in your local health food store or something very similar. 

photo 2
Pureed fruits and chia seeds!



photo 3
This LaraBar has two ingredients: Dates and Cashews.
It’s one of my new faves. High in good fats and protein.


Clean Eating!


I wanted to address this picture in tonight’s post. I don’t want to get into the details of calorie counting, but instead talk more about clean eating and reading labels. 

The other night I put on a clean eating workshop for a bunch of ladies at my local church. It was a huge hit! I served up a bunch of DELICIOUS food (an Asian nut sauce,  lettuce wraps, and a green drink), and I talked about what clean eating means to me.
This is my definition: 

eating foods that are nutrient dense, but low in calories 


 eating healthy, whole, unprocessed foods.

I went on to talk about some of my priorities with clean eating.

1. Unprocessed foods: packaged foods 
If you’re going to eat packaged foods, shoot for  5 ingredients or less. Although, if you can’t read the ingredients because they’re some crazy chemical, put it back on the shelf!

In my example in the clean eating workshop, I pulled out a can of cream of chicken soup. Holy Moly! That thing is loaded with crazy ingredients: MSG, modified food starch, soy protein concentrate. Blah.  

2. Choose unrefined over refined foods.
-refined carbohydrates include packaged cereals, white bread, white rice, pasta, cakes, biscuits, sweets, candy, pastries, pies, white flour, beer,
-unrefined carbohydrates include brown rice, beans, oatmeal, bran cereal, millet, barley, couscous, wheat, vegetables, lentils, herbs, lamb, poultry and other wholegrain products.

3. Include some protein, carbohydrate and healthy fats (omegas and monounsaturates) at every meal.

4. Watch out for bad fats (trans and saturated) salt, and sugar. 
Clean sugars include honey and maple syrup…stevia is a great all natural sweetener (check out

5. Eat five to six small meals throughout the day.
–keeps blood sugar in check

6. Don’t drink your calories. 

7. Get moving.


If what you’re eating is helping you look, feel, and perform your best, then hey, you’re doing great. If not, something needs to change…let’s talk more!

I served the Asian Nut Sauce with some carrots and celery and the ladies couldn’t stop eating. It’s that good!



My Favorite Paleo Treat!

Blueberry Cashew Scone
Blueberry Cashew Scone


Blueberry and Raspberry Cashew muffins
Blueberry and Raspberry Cashew muffins

Crazy About Nuts

Growing up, I think my dad was the only one in the family that enjoyed eating nuts. I wasn’t the biggest fan. However, I have learned to love all kinds of nuts and make some great dishes with them as well. We are told to eat them in moderation, so don’t go overboard. I have to remind myself of that- they can get addicting. 

Sweet Paleo Tooth

Eating a Paleo lifestyle means you have to sometimes get creative with your food in order to feel satisfied. I have found the best treat that helps me when I am craving sweets. It’s AMAZING!!! The nut that the recipe calls for is Cashew, but I have experimented with all kinds of different nuts and flavors, so feel free to mix it up when trying out the recipe. It was meant to be a scone, but I like to make them into muffins as well. I also try to limit the amount of honey/agave/maple syrup. 


1 ½ cups Cashews
¼ cup Arrowroot (I use cornstarch)
Pinch of Salt
1 tsp Baking Powder
1 cup Fresh Blueberries
¼ cup Extra Virgin Coconut Oil
3 Tbl Maple Syrup (I use honey or Agave)
2 tsp Vanilla Extract
1 Egg

Preheat oven to 350 F & line a 9” metal pan with parchment paper.
Blend the cashews in a food processor until powdered.
Whisk all the dry ingredients together then stir in the blueberries.
Whisk the wet ingredients together then stir into the dry.
Pour into the baking pan and bake at 350 F for 30 minutes.
Let cool for at least 10 minutes, slice, and enjoy!
Time: 10 min prep | Bake: 30 minutes

****I change it up with all different flavors:

–Nuts: Cashews, Almonds, Pecans (you can do a combo)
— Berries: Blueberries, Raspberries, Cranberries
— Cocoa with Pumpkin
–Lemon and Cranberries combo

All sorts of Fun things can be done with this scone.




P.F. Chang’s Lettuce Wraps

Stop what you’re and go get the ingredients for this recipe. Seriously, this is so easy and quick, it’ll blow your mind. This meal is just bomb-diggity. I made it for a party last week and there wasn’t anything leftover. I made it again today for lunch and can’t wait to have it for dinner!! You can also cook up some brown or white rice to throw on your lettuce wraps to make it a really dense meal.

Thanks to my client, Lee, for sharing the recipe with me, which she got from this site. And now, I want to share it with all of you.
Here are some things I did different:
1)I didn’t have peanut butter so I used macadamia nut butter, and I’m sure you could use almond butter, too. I personally like the peanut butter a little bit better last week when I used it.
2)I used Bragg’s Liquid Aminos instead of regular soy sauce because it’s gluten free. 
3) I decided to also cut up some Napa Cabbage to throw in.
4) And for this one, to make it kid-friendly, I only used 1 teaspoon of the chili garlic sauce, but would HIGHLY recommend using two if not sharing with kids. I like a little extra spice, but it’s not too spicy with the 2 teaspoons for adults, but probably is for kids.
5) I use butter lettuce for wraps, but also like to use romaine, which doesn’t hold as well, but it’s more nutritionally dense. 
6) I used chopped up almonds at the last instead of peanuts; i’m not a fan of peanuts.
7) I used ground up ginger instead of the fresh ginger because I didn’t have it!

photo 1 (1)Ingredients:
1lb ground chicken breast
1/2 onion, minced
salt & pepper 2 garlic cloves, minced
1″ knob ginger, peeled & minced
2-1/2 Tablespoons soy sauce
1 Tablespoon + 1 teaspoon rice vinegar
1 Tablespoon sesame oil
1 Tablespoon peanut butter
1/2 Tablespoon water
1/2 Tablespoon honey
2 teaspoons chili garlic sauce (or more if you like it hotter)
dash of pepper
3 green onions, chopped
1/2-8oz can sliced water chestnuts, drained & chopped
1/4 cup peanuts, chopped
10-12 large outer lettuce leaves, rinsed and patted dry

  • <————( I cannot figure out how to remove these silly little dots!!)                        
    Heat a large, non-stick skillet on high. Add chicken, onion, salt and pepper then cook until chicken is nearly done, stirring often to break up the meat. Add garlic and ginger then continue cooking until chicken is no longer pink.
    • photo 4
      Meanwhile, in a microwave safe bowl, combine soy sauce, vinegar, oil, peanut butter, water, honey, chili garlic sauce and pepper. Microwave for 20 seconds, then stir until smooth. Add into the skillet and stir to combine.
      Add green onions and water chestnuts into the skillet then cook for 1-2 minutes until the onions are soft and the water chestnuts are heated through.
    • photo 3Sprinkle with chopped peanuts (or almonds!), and serve with cold lettuce leaves.
    • photo 5
      YUM!See!! Kid-friendly. He gobbled it up and was so happy to get his picture taken!

Homemade LARA BARS!!

If you haven’t tried Lara Bars, you’re totally missing out! They are bars that are gluten free, vegan free, typically less than 5 ingredients, and are mostly made out of fruits and nuts.

They’re a great mid-morning or afternoon snack.

My favorite is the coconut cream because coconut is my fffaaavvvoooorrrittteee flavor of all time.

I came across a recipe for homemade coconut Lara bars and I just HAD to make it happen.

1/2 cup almonds
1/2 cup unsweetened shredded coconut
8 pitted dates
1 tsp coconut oil

I doubled my recipe.

Mix all in a food processor. Lay it out on plastic wrap and put in fridge for 10 minutes to harden up.
Then shape and cut  them into your bars! Enjoy!