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Fit Food Friday–Danish Inspired Salad

We had the most delicious Danish “salad” on rich nut bread the other day.

Here’s the closest recipe in our collection that was similar. But instead of bread, it is on top of some baked squash. Enjoy!

Roast Beef on Squash Salad

Makes 2 Servings


  • 12oz Slices of Roast Beef
  • 1 Acorn Squash, about 2 lbs
  • 1 Red Pepper, chopped
  • 1 Tbsp Curry Powder
  • 1 Tbsp Olive Oil
  • Salt and Pepper
  • 1 Onion, chopped
  • 1/4 cup Raisins
  • 2 Handfuls baby Spinach
  • 1/4 cup fresh Cilantro, chopped
  • 1 Sunny Side Up Egg
  • Pickled Red Onions for garnish


  1. Cook Roast Beef separately. Or purchase slices of roast beef from the cold meats section 😀

2.Preheat the oven to 450 F.

  1. Cut the squash in half. Rub it with half the oil and the

salt and pepper, and place on a baking sheet. Roast it in

the oven until the flesh is soft and brown, about 25 minutes.

  1. While the squash roasts, heat the remaining oil in a

large non-stick pan over medium-high heat.

Sauté bell pepper, and onion for 3 minutes, then

add the curry powder, with a splash of water and raisins. Simmer over low

heat for 10 minutes.

  1. Carve the inside of the squash and put a bed of baby

spinach in it

  1. Serve a scoop of the curry mix inside the roasted squash. Garnish

with the cilantro and pickled red onion.

Nutritional Facts

(Per Serving)

  • Calories: 539
  • Protein: 42g
  • Carbohydrates: 68g
  • Fat: 11g

Almond & Grape Chicken Salad

Makes 1 Servings


  • 6oz Chicken Breast, cooked and diced
  • 1 oz unsalted Toasted Almonds, silvered
  • 1/4 cup Green Grapes, halved
  • 1 Celery Stalk, chopped
  • 1/2 Scallion, sliced
  • 1 Hard Boiled Egg, chopped
  • 1 teaspoon Light Mayonnaise
  • 1 teaspoon Fat-Free Sour Cream
  • 1 teaspoon Dijon Mustard
  • 1 pinch of Paprika
  • Salt and Pepper
  • 2 Handfuls of Lettuce
  • 1 Avocado


  1. Cook chicken separately.
  2. In large bowl combine chicken, grapes, celery, onions, egg.
  1. In another bowl, combine mayonnaise, sour cream,

mustard, paprika, salt and pepper; stir until smooth.

  1. Pour over chicken mixture and toss gently
  2. Serve on a bed of Lettuce and sprinkle with almonds

Nutritional Facts

(Per Serving)

  • Calories: 478
  • Protein: 54g
  • Carbohydrates: 16g
  • Fat: 22g

Too Easy Tuna patties

Makes 2 Servings


  • 16oz. can tuna, drained
  • 1 egg white, beaten
  • 2 tablespoon of oatmeal
  • 2 tablespoon of onion, diced (or 1/4 teaspoon of onion powder)
  • 1/4 teaspoon garlic powder
  • salt & pepper


  1. Mix all ingredients together in a small bowl
  2. Heat a small non-stick frying pan over medium heat and spray with non-stick cooking spray
  3. Make two small patties and cook until both sides are brown

Quick Tip:

You can top the patties with sour cream or cream cheese and garnish with a wedge of lime

Nutritional Facts

(Per Serving)

  • Calories: 144
  • Protein: 25g
  • Carbohydrates: 4g
  • Fat: 2g

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Black Bean Chili

Ok, so today we just got our grocery box from and we’re excited to try out this healthy Chili recipe with the minced beef we ordered..

If you get to try it out before we do, comment below and let us know how you like it… 😀

Makes 9 Cups (Chili is a great tasting dish even if you dig into it the next day. It also freezes well so if you make too much for 1 meal, don’t worry 😀 )


  • 1.5 lbs of Ground Buffalo (Bison) or Extra Lean Ground Beef
  • 1 diced Onion
  • 1 diced Green Pepper
  • Garlic (3 cloves, minced)
  • 1 tbsp of Chili Powder
  • 1 teaspoon of Turmeric
  • 1 teaspoon of Oregano
  • 2 Cans (15oz/can) of Black Beans
  • 2 Cans (15oz/can) of Diced Tomatoes (with juice)
  • 1 Can (14oz) of Low Sodium Beef Broth
  • 1/4 teaspoon of salt / 1 teaspoon of Pepper


  1. In a pan, Cook the Buffalo, Green Pepper, Onion, Garlic for 5-6 minutes, until it is almost cooked
  1. Transfer everything in a big casserole. Add Chili powder,

Turmeric, Oregano, Beans, Tomatoes, Broth, salt and pepper

  1. Make it boil
  2. Reduce intensity and stir for 20 minutes until it reaches wanted thickness

Nutritional Facts

(Per Serving – 1 Cup)

  • Calories: 260
  • Protein: 30g
  • Carbohydrates: 26g
  • Fat: 4g

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Spaghetti Squash Done Right

Wouldn’t it be awesome if we could eat a big bowl of noodles without any guilt over the excess carbs and calories? Well, nature has you covered with the perfect noodles found in spaghetti squash. These made-in-nature noodles are high in fiber and are very low in carbs and calories. So you can serve it up with your favorite sauce and enjoy pasta night your way.

Many recipes for spaghetti squash have you cut the squash in half lengthwise. This technique causes the strands to be cut in half, shortening them. The technique shown below, which involves cutting the squash into rings, allows for the noodles to maintain their length – giving you the most authentic noodle experience. Enjoy!

Courtesy of

Servings: 4

Here’s what you need…

  • 1 spaghetti squash
  • 1 Tablespoon coconut oil
  • sea salt and black pepper
  1. Preheat the oven to 400 degrees F. Line baking sheet with parchment paper.
  2. Cut the ends off the spaghetti squash and discard. Slice the rest of the spaghetti squash into 1-inch rings. Use a spoon to remove the seeds from the center of each ring.
  3. Rub the coconut oil over all of the spaghetti squash flesh. Generously season each ring with salt and pepper. Place the rings on the parchment paper lined baking sheet and roast in the preheated oven for 30 minutes. Flip each of the rings and roast for another 30 minutes, or until very tender.
  4. Once cooled use a spoon to remove the noodles. Place all of the noodles in a large bowl and season to taste with salt and pepper. Use as a base for your favorite spaghetti sauce. Enjoy!

Nutritional Analysis: One serving equals: 61 calories, 4g fat, 7g carbohydrate, 0g sugar, 17mg sodium, 3g fiber, and 1g protein.

I hope that you get a chance to give this recipe a try this week.

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