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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.

Deep Green Sandwich Recipe

By: Snap Fitness

This satisfying sandwich is full of healthy fats and dark green veggies. Pile as much
kale, spinach, or spring mix as you can onto your sandwich to make this almost a salad
in disguise.

Serves 2

Deep Green Sandwich

1 avocado, mashed
1 tablespoon fat-free feta cheese
2 teaspoons fresh lemon juice
Coarse kosher salt
4 slices whole grain bread, toasted
2 radishes, thinly sliced
1 cup Kale, spinach, spring mix, or any combination of the three

In a small bowl, combine avocado, feta, and lemon juice. Season lightly with salt.
Spread the avocado mixture onto two slices of bread. Top with sliced radishes, leafy
greens, and another slice of bread.


Baja Chicken & Slaw Sliders

By: Snap Fitness

Flavorful and tangy, Baja Chicken & Slaw Sliders will be a hit at your

next barbecue. 


Baja Chicken & Slaw Sliders

4 Servings, or 8 sliders


1 medium mashed avocado

1 teaspoon lime juice

1/2 teaspoon finely minced lime zest

1/4 teaspoon salt, plus more to taste

1/4 teaspoon ground black pepper, plus more to taste

2 cups broccoli slaw vegetables (or 1 1/2 cups peeled and julienned

broccoli stems, 1/4 cup thinly sliced red cabbage and 1/4 cup julienned


1/4 cup thinly sliced sweet red pepper

3 tablespoons thinly sliced sweet onion

1/4 cup chopped fresh cilantro

2 teaspoons jalapeño pepper, seeded and finely minced

2 tablespoons olive oil

1 1/2 tablespoons lime juice

4 boneless skinless chicken breast halves

1 teaspoon ground cumin

1/2 teaspoon chili powder

8 gluten free slider buns or 4 gluten free hot dog buns, sliced in half

Mixed lettuce for sandwiches

8 tomato slices


In a small bowl mix avocado, lime juice, and lime zest. Season with

desired amount of salt and pepper and mix well. Cover and refrigerate

until time to assemble sandwiches.


In a bowl combine broccoli slaw mixture, red pepper, sweet onion,

cilantro, and jalapeño pepper. Whisk together olive oil, lime juice and

1/4 teaspoon salt and 1/4 teaspoon ground pepper.  Cover and place into

refrigerator until time to assemble sandwiches.


Heat  grill. When grill is heated and ready, sprinkle chicken breast with

cumin, chili powder, and desired amount of salt and pepper. Oil grill rack

lightly, then grill chicken over medium heat until cooked through, about 6

to 7 minutes per side. If preferred, chicken can be broiled 4” from heat

in the oven for the same amount of time.


Assemble sandwiches: Slice cooked chicken. Toast buns, if desired. Spread

avocado on rolls, then layer with lettuce, tomato, chicken and slaw. Top

with buns top. Serve sandwiches with extra slaw.



Chicken Satay Skewers

By: Snap Fitness

Warm summer months bring outdoor parties, picnics and grilling season. Instead of the same old burger, try grilling up something a little different. Chicken Satay Skewers are loaded with flavor. Lemon grass,ginger, garlic and cumin combine to make a fun and flavorful marinade that everyone can enjoy. Combined with the dipping sauce, the skewers are a fun dish to serve to family or friends. As this dish is also gluten and dairy free, you can share it with friends who may be sensitive. If you have peanut allergic guests, replace peanut butter with sunflower seed butter and reduce the sweetener slightly.



Chicken Satay Skewers with Coconut-Peanut Dipping Sauce


Serves: 6


 ¼ cup of lemongrass, minced

1 large shallot, minced

3 cloves garlic, minced

1 tbsp fresh ginger, grated

½ tbsp ground cumin

3 tablespoons gluten free fish sauce

3 tablespoons gluten free soy sauce

2 tablespoons honey

2 tablespoons oil

2 pounds boneless, skinless chicken breast, cut into 1/2” wide strips

1/2 cup canned coconut milk

6 tablespoons natural creamy peanut butter

1/4 cup water

1 to 3 tablespoons brown sugar, to taste

1 1/2 tablespoons gluten free red curry paste

1 1/2 teaspoons apple cider vinegar

bamboo skewers, soaked in water for at least 30 minutes


Marinate chicken:

In a medium sized bowl mix together lemongrass, shallot, garlic, ginger,

cumin, fish sauce, soy sauce, honey and oil.  Put chicken in the bowl and

mix, coating chicken with marinade. Cover and refrigerate. Allow chicken

to marinate for at least two hours.


Make dipping sauce:

In a sauce pan over medium heat, whisk together coconut milk, peanut

butter, water, brown sugar, red curry paste and apple cider vinegar until

smooth and sugar crystals have dissolved. Remove sauce from heat and place

in a covered container in refrigerator until serving time.


When ready to make satay skewers:

Use metal skewers or soak bamboo skewers for at least 30 minutes. Preheat

grill or broiler.


Thread the chicken onto skewers. Repeat with all chicken.


When grill is heated, scrape down grate and oil lightly. Place chicken

skewers onto the heated grill. Cook for a few minutes, allowing the

chicken to get a nice sear, without burning. After a few minutes, flip the

chicken, and cook another few minutes, until the chicken is cooked



If broiling, line a rimmed baking pan with foil. Lightly oil foil and

place chicken skewers on pan. Broil for 3-4 minutes, flip and broil on

other side. Continue to flip and broil until chicken is cooked through.


Serve cooked skewers with cold or warm dipping sauce, and your favorite


Spring Vegetable Frittata

By: Snap Fitness

This spring vegetable frittata is a great way to use those first farmer’s market finds of the season and add more vegetables to your diet. Serve this for brunch or alongside some baked sweet potatoes for a light supper. Using a flavorful cheese means you’ll need less of it, which saves on fat and calories, but if you don’t have any on hand a little cheddar or Monterey jack cheese will do just fine.


Spring Vegetable Frittata with Balsamic Burst Tomatoes


8 large eggs

2 tablespoons whole milk

2 tablespoons olive oil, divided

1/2 vidalia onion, chopped

1/2 bunch asparagus, ends removed and cut into bite size pieces

2 scallions (green onions), white and light green part only, chopped

1 cup baby kale or arugula

1/2 cup shredded smoked black peppercorn gouda cheese

Coarse kosher salt and freshly ground black pepper

1 pint grape tomatoes

1 clove garlic, crushed

2 teaspoons balsamic vinegar

Dried parsley flakes, for garnish (optional)


Preheat the oven to 375ºF. In a large bowl, whisk together eggs and milk. Set aside.


In a 10 inch, non-stick, oven-safe skillet, heat 1 tablespoon olive oil over medium heat. Add the vidalia onion and cook for 2 minutes, stirring frequently. Add the asparagus and continue to cook, stirring often, for another 5-6 minutes. Add the scallions and kale and cook, stirring, for 1 minute or until the kale begins to wilt. Add the egg mixture and stir quickly to incorporate. Sprinkle the cheese over the top and season with salt and pepper. Transfer the skillet to the hot oven and let cook 20-25 minutes or until set and just beginning to brown. Remove from the oven and allow to rest for a few minutes before cutting into 6-8 slices.


While the frittata is cooking, heat the remaining 1 tablespoon of olive oil in a medium skillet over medium heat. Add the tomatoes and garlic and cook, shaking or stirring the pan often, until the tomatoes begin to burst, about 10 minutes. Add the balsamic vinegar and allow to cook, stirring often, until the tomatoes become coated in the syrupy juice.


Serve slices of frittata topped with burst tomatoes and sprinkled with dried parsley if desired.

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!

5 Ways to Eat Less Sugar

By: Snap Fitness

These days we’re drowning in sugar. It’s estimated that Americans eat 22 teaspoons of added sugar each day, which adds up to 56 pounds each year! This added sugar not only leads to weight gain, but some serious health problems.


Here are 5 easy ways you can cut down on your sugar intake:


Cut out sweetened beverages.

Nearly 40% of the added sugar in our diets comes from sugary beverages like soda, juice, and sweet tea. Trade out your sweet drinks for good ole water. If you still need some flavor add in lemon, lime, fresh mint, or even some mashed fruit.


Beware of hidden sugar.

Sugar can be sneaky. There are many foods that have more added sugar than you may think.  The best way to avoid added sugar is to check the ingredients list. Avoid foods with corn syrup, fructose, dextrose, molasses, cane sugar, and evaporated cane juice.


Sweeten things yourself.

Buy truly unsweetened goods (not products made form calorie free sweeteners) and sweeten them yourself. For example greek yogurt, oatmeal, and almond milk. You can then add in organic honey or maple syrup, both contain some nutrients and antioxidants.


Go Natural.

Replace your favorite sugary treats with fruit. Strawberries and blueberries are naturally sweet and just as satisfying. Also there are many tricks to replacing sugar in your recipes with delicious fruit options for less calories. You can add pureed fruit to any recipe form cookies to coleslaw.


Establish your limits.

For many a life without sugar just isn’t as sweet. It’s not realistic to cut it out all together. Everyone once in a while you need to treat yourself. Pick a day each week or even a number of when or how many sugary treats you can have. Use this to help you avoid temptation during the rest of the week.


What’s your trick to cutting down your sugar intake? Share with us on Facebook, Twitter, or Instagram!




Sass, C, (MPH) 5 Ways to Eat Less Sugar (2014) Retrieved May 14, 2014.


Crunchy Chicken Lettuce Wraps

By: Snap Fitness

Crunchy and crispy, Chicken Lettuce Wraps are a favorite restaurant meal. However, these savory wraps can be made easily at home allowing you to control the ingredients. On warm summer evenings, these make for a great meal on the deck with fresh mango slices and stir-fried pea pods.


Chicken Lettuce Wraps 

Serves 4 to 6


5 garlic cloves, finely minced

1 1/2 tablespoons grated fresh ginger (about a 2” piece)

5 Tablespoons gluten free soy sauce

2 1/2 Tablespoon rice vinegar

1 1/2 Tablespoon sesame oil

1 1/2 Tablespoon peanut butter

1/2 Tablespoon honey

2 teaspoons gluten free chili garlic sauce, more if you prefer more heat

1 1/2 pounds ground chicken

1small onion, finely minced

ground black pepper, to taste

6 green onions, thinly sliced

8 ounce can sliced water chestnuts, drained & chopped

1/3 cup peanuts, coarsely chopped

12-18 outer leaves Boston lettuce (or other soft lettuce), rinsed and patted dry



In a small bowl mix together garlic, ginger, soy sauce, rice vinegar, sesame oil, peanut butter, honey and chili garlic sauce. Set sauce aside.


In a large skillet over medium-high heat, cook chicken and minced onion until chicken is cooked through, stirring often to break up the meat.


When chicken is cooked through, add sauce to skillet. Stir chicken until evenly coated with sauce. Season with black pepper.


Add green onions and chopped water chestnuts to skillet. Cook for about 2 minutes until  onions are soft, water chestnuts are heated though and any remaining liquid has evaporated. 


Serve chicken mixture with cold lettuce leaves and chopped peanuts. Sprinkle chicken with chopped peanuts right before rolling in lettuce wrap.



5 Ways to Eat Avocado

By: Snap Fitness

Guacamole is only the beginning! Avocados are filled with a ton of nutrients, like potassium, folate, and vitamins C and K. In fact, an avocado has about 60 percent more potassium than a banana. Did you know avocados are actually fruit? Additionally, they're low in fat and have no cholesterol.


The best part about avocados is that they can easily be added to any meal! Breakfast, lunch, or dinner is the best time for some of this green fruit.


Here are five quick ways to add avocado to your diet:


-Plain: cut the fruit in half, take out the pit, and enjoy! If you need a little more flavor, add some lemon juice or a favorite seasoning.


-With cottage cheese: a snazzy version of the plain avocado! Put a scoop of cottage cheese in where the pit used to be. You have a pre-made bowl that you can take on the go!


-With an egg baked in it: Preheat the oven to 425 degrees and crack an egg into an avocado half (sans pit). Bake for 15 minutes and enjoy!


-Sliced up in your salad: Slice and dice up pieces and shake them into your favorite salad. We recommend making them a staple for Cobb salads!


-Spread on your sandwich: A BLT with avocado? Delicious. A grilled cheese with avocado? Mind-blowing!


Got any other fun ways to eat avocado? Tell us on Facebook and Twitter!

Quinoa-Stuffed Poblanos

By: Snap Fitness

You can enjoy Cinco de Mayo with a clear conscience by whipping up these stuffed peppers. At less than 300 calories per serving (two stuffed pepper halves), you'll get plenty of flavor and texture without  sabotaging your workout. The peppers can be assembled a day or two ahead of time and reheated in the oven for dinner on a busy week night. If your family doesn't enjoy beans, feel free to replace them with cooked chicken, ground beef, or your other favorite lean protein source.


Quinoa-Stuffed Poblanos


4 poblano peppers

2 teaspoons olive oil, divided, plus more for the peppers

3/4 cup red quinoa

1 cup low sodium vegetable broth

1 medium yellow onion, chopped

1 garlic clove, chopped

1/2 cup cooked corn, thawed if frozen

1 cup low sodium canned black beans, rinsed and drained

1 4 ounce can mild diced green chiles

1 teaspoon chili powder

1/2 teaspoon ground cumin

Coarse kosher salt and freshly ground black pepper

3 tablespoons cotija cheese

Chopped fresh cilantro (optional)




1. Preheat the broiler to high and place an oven rack in the second from the top position.


2. Rub poblanos with olive oil and place in a well seasoned cast iron skillet or oiled oven safe baking dish. Broil until the skin of the pepper is blistered and beginning to brown, 5-10 minutes per side.


3. Remove the peppers from the oven and place them in a bowl. Cover the top tightly with plastic wrap and allow to rest for 5-10 minutes. Move the oven rack down to the middle position and heat the oven to 375ºF.


4. While the peppers are broiling, place quinoa in a fine mesh strainer and rinse under cold water for two minutes. In a medium sized pot, heat one teaspoon olive oil over medium heat.


5. Once hot, add the quinoa and toast, stirring, for 1 minute. Add vegetable broth and 1/2 cup water. Bring to a boil, cover, and reduce heat to medium low. Allow the quinoa to cook undisturbed until all of the liquid is absorbed, about 15 minutes. Remove from the heat and allow the quinoa to sit, covered, another five minutes.


6. Meanwhile, heat one teaspoon olive oil in a small skillet over medium heat. Once hot, add the onions and garlic. Cook, stirring often, until softened and just beginning to brown, five to seven minutes.


7. In a large bowl, combine quinoa, onions, garlic, corn, beans, green chiles, chili powder, cumin, and salt and pepper to taste.


8. Remove the peppers from the bowl and remove skins. They should peel off easily, but don't worry about getting every last bit off.


9. Carefully cut each pepper in half and remove the seeds. Arrange peppers cut side up in the same dish you broiled them in. Fill them evenly with the quinoa mixture and sprinkle with the cotija cheese. 


10. Bake the stuffed peppers in the oven until heated through, about 15 minutes. Sprinkle with chopped cilantro if desired and serve.


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