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Kale and Onion Quesadilla

By: Snap Fitness

Add some greens to the classic quesadilla! This vegetarian meal is packed with protein and comes together in just a few minutes; it’s perfect for breakfast, lunch, or dinner!



1 tbsp olive oil

1 small red onion, thinly sliced

5 oz kale (about 6 cups chopped kale)

4 whole grain or sprouted tortillas

2 cups shredded cheese

Optional toppings: light sour cream, salsa, chopped cilantro




  1. Heat oil in a large pan.
  2. Add onion and sauté for about three minutes.
  3. Add kale and stir occasionally. Cook for another three to four minutes until kale is wilted.
  4. Transfer to bowl and set aside.
  5. Wipe out pan and heat over medium-low heat.
  6. Add tortilla to pan and sprinkle with 1/2 cup cheese. Add about 1/4 of the kale mixture to one side.
  7. Fold quesadilla in half and cook for about two minutes per side, until cheese is melted.
  8. Serve with salsa, sour cream, and chopped cilantro if desired.




Servings: 4 servings

Calories per serving (without toppings): 411

Fat: 25g

Carbohydrates: 30g

Fiber: 4g

Sugar: 2g

Protein: 20g


Buffalo Cauliflower Bites with Avocado Blue Cheese Dressing

By: Snap Fitness

One of America’s favorite tailgating snacks has taken new, healthier form. This recipe is an alternative to classic chicken wings - still satisfying and hot! Try these guilt-free cauliflower bites as an appetizer or a side dish at your next gathering.


Servings: 4

Prep time: 5 minutes

Cook time: 15-20 minutes

Fridge time: Overnight for the dressing


Buffalo Cauliflower Ingredients

1 head of cauliflower, cut into bite-sized pieces

1 tbls. olive oil

1/2  tbls. garlic powder

1 tsp. salt

1 tsp. pepper

2/3 cup of your favorite hot sauce

1 tbls. coconut oil (melted)



  1. Preheat oven to 450 degrees.
  2. Gently toss cauliflower with olive oil, salt, pepper, and garlic powder.
  3. Spread the cauliflower in a single layer on a sheet pan.
  4. Cook for 10-12 minutes.
  5. Mix hot sauce and coconut oil together and gently toss the partially-cooked cauliflower in the mix. 
  6. Return the cauliflower to the baking sheet and continue cooking for five to seven minutes.
  7. Serve immediately with Avocado Blue Cheese Dressing and celery sticks.  


Dressing Ingredients

8 oz. Greek plain low-fat yogurt

1 avocado

1 tsp. onion power

1 tsp. garlic powder

1 tsp. Worcestershire sauce

1 tbls. red wine vinegar

2 tbls. buttermilk

2 tbls. lemon (juice)

6 oz. blue cheese (crumbled)

Cayenne (dash)





  1. Blend yogurt and avocado until smooth.
  2. Mix in the remaining ingredients and refrigerate overnight.
  3. Refrigerated dressing will keep for up to one week.



Buffalo Cauliflower Bites

Calories per serving: 112



Calories per 2 oz. serving: 171


Three Ways to Add Spinach to Everyday Meals

By: Snap Fitness

Adding spinach to everyday dishes will give you an added dose of vitamins, antioxidants, and fiber. Below are three easy ways to add spinach to your meals. Consider spinach, the green secret weapon, a total game-changer in the kitchen!


Add spinach to smoothies – Mild in flavor, spinach can be added to smoothies without leaving you with a bitter taste. Blend spinach into a fruit smoothie with banana and pineapple or into your favorite protein drink for added vitamins!


Mix it in your meat – Introduce chopped spinach to your next meat dish for a well-balanced diet filled with protein, vitamins, and minerals. Consider adding chopped spinach to your famous meat sauce or to the classic summer dish, turkey burgers!


Top your pizza – Add fresh spinach to your favorite homemade pie. Spinach leaves will wilt while baking, adding flavor without an overpowering vegetable taste. Spinach will pair nicely on pizzas with chicken, roasted garlic, or part-skim ricotta cheese.

No Mayo Tuna Salad

By: Snap Fitness

A protein-packed tuna salad is the perfect meal after an intense workout because eating protein post-exercise can help build muscle. Refuel with this delicious and healthy, mayo-free tuna salad.


Servings: 4

Prep time: 10 minutes

Fridge time: 1 hour (You can keep it in the fridge for up to two days)



1 12 oz. bag of flaked tuna

1 15 oz. can artichoke hearts (drain and dice)

1 15 oz. can white beans (drain amd rinse)

2 ribs of celery (finely dice)

4 Tbls. red onion (finely dice)

2 Tbls. capers

1 lemon (zest and juice)

4 Tbls. olive oil





1. Gently toss all ingredients together in a medium bowl.

2. Season to taste with salt and pepper.

3. Cover and refrigerate for an hour before serving.

4. Serve on a bed of spring greens and arugula with cherry tomatoes and sliced avocado.  Alternatively, simply serve as a topper for crackers.  


Per Serving – For Recipe Only (does not include lettuce or accompaniments)

Calories: 350

Carbs: 40g

Protein: 22g

10 Ways to Make Your Groceries Last Longer

By: Snap Fitness

Eating healthy means eating lots of fresh produce. Sadly fresh veggies and fruit don’t stay fresh for very long. Here are some easy tricks to give your groceries some extra shelf life.


1. Store delicate herbs like flowers.

Put them in a jar with water, cover them with plastic, secure it with a rubberband, and refrigerate. This keeps delicate herbs like parsley, basil, cilantro, and chives fresh the longest.


2. Use a vinegar solution to make your berries last longer.

Mix together one part vinegar (white or apple cider) and ten parts water. Soak the berries in the mixture, drain, rinse, and put them in the fridge. The solution is diluted enough that you won’t taste the vinegar. Raspberries will last a week or more, and strawberries almost two weeks without getting moldy and soft.


3. One rotten apple can spoil the bunch.

It’s not just an old wives’ tale. When apples begin to decay, they emit ethelyne gas. If the rotting apple is mixed in with the good, the good apples start to absorb the gas and rot.


4. Don’t store onions with potatoes.

They spoil faster together. Instead store separate in a cool dry place with good air circulation, onions will last 2-3 months.


5. Store potatoes with apples.

The ethelyne gas produced by apples prevents potatoes from sprouting.


6. Put onions in pantyhose, and tie knots between each onion.

Onions stored in pantyhose will last as long as 8 months.


7. Wrap the crown of a bunch of bananas with plastic wrap.

They’ll keep for 3-5 days longer than usual. Bananas also produce more ethelyne gas than any other fruit, so keep them isolated on the counter.


8. Wrap celery, broccoli, and lettuce in tin foil before storing in the fridge.

It’ll stay crisp for 4 weeks or more.


9. Mason jars are your friend.

Produce will keep a few days longer if stored in a jar. Mason jars also provide a healthier and longer-lasting alternative to plastic tupperware, which deteriorates and stains easily. 


10. Clean your fridge.

Once something goes bad in your fridge or cupboards, it leaves behind mold that's ready to eat up your new food. Disinfect the fridge, it’ll make everything last longer.


What's your favorite trick that helps your groceries last longer? Share with us on Facebook, Twitter, or Instagram!

“Break the Fast” with Breakfast

By: Snap Fitness

Breakfast is one the toughest meals to master for a number of reasons. Between busy schedules and habits of not eating in the morning due to not feeling hungry, breakfast is often an afterthought in the morning. However, breakfast should be at the forefront of each and every person’s morning ritual. The benefits of eating in the morning are clear and becoming increasingly obvious with more and more research. It can be difficult to build this habit as our metabolism adapts to our eating patterns over time; for many people, that is the absence of food in the morning. It can take the body two or three weeks to physiologically adapt to the addition of breakfast, but the changes that accompany that addition are well worth the effort.


Overnight, our body essentially goes through a fasting process, as no calories are consumed for an extended period of time. Without “breaking the fast” in the morning, the metabolism will remain slow until the next meal is consumed. This can be troublesome though, as the body is in a state that will want to store more of what is consumed then used for energy. We have to keep in mind that our bodies are meant to be in motion for the majority of the day, so eating throughout the day gives us the energy to do so. The more we are able to move through the day, the more calories we will burn and the higher the metabolism will stay. Those that skip breakfast tend eat foods with more of a sugar/fat component to them, negatively affecting the glycemic index and hurting their metabolism further. Reduced stress and an increase in hormones that positively affect lean body mass has also been associated with people that consume a good breakfast. So for 2015, make breakfast one of your resolutions to see a dramatic difference in your body.


Here is a recipe I use during my really busy weeks from Make these on Sunday (or any off day) and have them ready for the rest of week. A quick warm-up in the microwave and breakfast is ready!



4 scallions, minced

2 carrots, shredded

1/2 red bell pepper, minced

1/2 zucchini, shredded

14 egg whites

4 whole eggs

1/2 tsp basil

1/4 tsp oregano

Dash of sea salt and pepper



1. Preheat oven to 375 degrees. Coat a 12-muffin tin with olive oil.
2. Combine vegetables in a big bowl. Fill each muffin tin 2/3 full with vegetables.
3. Whisk eggs and seasonings in a large mixing bowl.
4. Use a 1/3-measuring cup for the egg mixture and pour slowly into each muffin tin. Egg mixture should fill tin the rest of the way. Bake for 30 minutes or until muffins have risen and are slightly browned. 
5. Serve!


Vegetarian Quinoa White Chili

By: Snap Fitness

This meatless chili is hearty and filling. Leave the toppings off to keep it vegan or add
more broth if you prefer a looser chili.

Vegetarian Quinoa White Chili

1/2 cup quinoa, rinsed
1 cup water
1 tablespoon olive oil
1 large onion, chopped
2 cloves garlic, minced
1 jalapeño pepper, seeds and ribs removed, minced
2 teaspoons ground cumin
2 teaspoons chili powder
2 15 ounce cans white kidney beans (cannellini beans), rinsed and drained
1 15 ounce can garbanzo beans (chickpeas), rinsed and drained
2 cups low sodium vegetable broth
1 cup frozen corn
1 tablespoon fresh lime juice
Coarse kosher salt and freshly ground black pepper
Monterey Jack Cheese (optional)
Fresh cilantro (optional)
0% plain Greek yogurt
Whole grain tortilla chips

In a 2 quart saucepan, bring quinoa and water to a boil over high heat. Cover, reduce
the heat to low, and simmer until the water is absorbed, about 15 minutes.
Meanwhile, heat olive oil in a large pot or dutch oven over medium high heat. Add the
onion and cook, stirring, until softened, 5 minutes. Reduce the heat to medium and add
the garlic and jalapeño. Cook, stirring, for one minute. Add the cumin and chili powder
and cook, stirring, for another minute.

Add the beans, broth, corn, lime juice, and quinoa. Season with salt and pepper and stir
gently to combine. Bring the mixture to a boil, reduce the heat, and simmer uncovered,
stirring occasionally, for about 30 minutes. If you prefer your chili more like soup, add an
additional cup or two of broth.

Serve chili in bowls topped with a sprinkling of monterey jack cheese, fresh cilantro, and
crushed whole grain tortilla chips, or swirl in a spoonful of plain Greek yogurt.


8 Reasons to Love Oatmeal

By: Snap Fitness

January is National Oatmeal Month! Oatmeal might just be the perfect food. It’s easy to make, tastes good, and can be used in any number of recipes. Whether it’s your go-to morning fuel or a quick mid-day snack, there are plenty of reasons to love oatmeal!


Not convinced?


Here are eight more reasons that will have you adding oatmeal to your diet:


1. Low in Calories

One 1/2 cup of oatmeal contains only 150 calories!

2. High in Fiber & Protein

One cup of oatmeal contains 4 grams of fiber and 6 grams of protein (one of the highest levels of protein found in a grain).


3. Stabilizes Blood Sugar Level

The fiber levels found in oatmeal help control blood sugar levels and slow down digestion time, prolonging the absorption into the bloodstream.


4. Reduces Risk of Diabetes

Oatmeal is also a good source of magnesium which helps regulate the body’s insulin and glucose levels.


5. Lowers Bad Cholesterol

Oats contain a fiber known as beta-glucan which has been proven in numerous studies to have beneficial effects on cholesterol levels.


6. Helps Athletic Performance

Oats are a slow-digesting carbohydrate that provides long-lasting energy – which makes for a great pre-workout meal. 


7. Safe for Those That Can’t Consume Gluten

Those with an allergy to gluten can consume certified gluten free oats.


8. Keeps You Full

Since oatmeal is full of fiber, it stays in the stomach longer and helps you feel fuller for longer, preventing the mid-morning snack urge.





• The less processed the oats, the more fiber and health benefits can be gained. Avoid the instant oatmeal and opt for rolled or old-fashioned oats and add in the flavor of your choosing.


• Add-ins:

Toasted or Roasted Nuts

Nut butters such as peanut butter, almond butter, or cashew butter 

Fresh fruit such as apples, blueberries, bananas, or strawberries

Dried fruits such as cranberries or raisins

Chia or Flax Seeds 

Dark Chocolate Chips 

Shredded Coconut

Spices such as ground cinnamon, ground nutmeg, or ground cloves


Check out our Oatmeal Protein ShakeOatmeal Applesauce MuffinOvernight Oats, and Upgraded Oatmeal recipes for an idea of how you can get more oats in your diet!


The Benefits of Coconut Oil

By: Snap Fitness

What if we told you there was something on your grocery store shelf that could help fight certain types of diseases like diabetes, cardiovascular disease, high cholesterol, and help with weight loss? On top of all of that, it is good for your hair, skin, and you can cook with it? Can you guess what it is?

Coconut oil is your answer! Coconut oil is a natural remedy that has been around for centuries, but until recently has created buzz in the health and wellness industry. Studies show that consuming good, healthy fats like those found in coconut oil leave us feeling more satisfied and less likely to snack on unhealthy foods to curb cravings. Let’s take a look as to why coconut oil is so beneficial and how you can start using it to better your overall health.

Benefits of Coconut Oil


Weight Loss

Yes, coconut oil is a fat, but it actually can help in losing weight. The body does not store the fat in coconut oil as fat, but instead converts it into energy.


Coconut oil helps regulate blood sugar levels in the bloodstream.

Healthy Skin & Hair

Coconut oil is shown to help with bruising, scars, and cellulite. It is also good on the hair as it contains natural oils the body loses over time.

Helps with Brain Function

Studies have shown that coconut oil can improve cognitive function

Lowers Cholesterol

Coconut oil is made up on lauric acid which protects the heart by reducing total cholesterol and increasing good cholesterol.

Cooking with Coconut Oil

Unlike many other cooking oils, coconut oil can withstand high cooking temperatures. It’s the perfect addition to stir fry’s, baking, and roasting. Below are a list of substitutions and ideas for adding coconut oil into your diet.

Replace Butter for Coconut Oil in Baking

Because of its high saturated fat content, coconut oil has the same consistency as butter.

- Melt coconut oil on top of toast, popcorn, or fish.

- Add coconut oil into your smoothie for added flavor.

- Swap out olive oil when roasting vegetables with coconut oil.

- Use coconut oil in your coffee or tea as creamer.

It won’t take long to notice the benefits of coconut oil on your skin, hair, and in your cooking. It isn’t surprising why this natural remedy has been around for centuries, and remains a great health-aid for all types of ailments.


How do you like to use coconut oil? Tell us on our Facebook or Twitter

Tips for Eating Healthy While Traveling

By: Snap Fitness

With holiday breaks coming up, you might be logging a lot of hours driving or flying to see loved ones. When you’re traveling, healthy dining options can be limited. Fast food restaurants and cheap snacks at gas stations may be convenient, but they are not the best choices – especially if you’re stopping at them throughout your trip!


Just like packing your clothes, take a little time and try to plan out what you’ll be eating during your travels beforehand. Not only will it save you money, it’ll help you avoid unhealthy choices like French fries, greasy double cheeseburgers, and more.


Here are some easy tips to follow when it comes to eating while traveling:


Pack snacks. This is a great way to avoid grabbing candy or chips at the airport or gas station. Pick foods that are nutrient-dense and good sources of protein; they’ll help you stay full longer. Granola bars, dried fruit, and trail mix are solid snack options. Keep portion control in mind so you aren’t eating several servings in one sitting.


Drink more water. There are countless benefits to drinking water: flushes out toxins, boosts your immune system, improves skin complexion, and more. If you have the choice between water and soda, water’s always the clear winner.


Don’t skip breakfast. You need a morning meal to get your metabolism going. The longer you go without eating a meal, the hungrier you’ll be and in turn, more likely to over-eat. Start your day with a serving of oatmeal and a banana to get some energy!


Download a nutrition app. There are plenty of them available on your smart phone or tablet, like MyFitnessPal, Calorie Counter Pro, and more. If you’re ever unsure of the nutritional content in a meal or food item, simply scan the bar code or look it up by name.

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