iFIT | Roasted Cauliflower with Herbed Couscous

NUTRITIONAL INFO	PER SERVING
Calories	130 (70 from fat)
Total fat	8g
Saturated fat	1g
Cholesterol	0mg
Sodium	670mg
Carbohydrate	14g (6g dietary fiber, 5g sugar)
Protein	5g

Pulled Pork Waffle Sandwich

Ingredients 2½ cups Kodiak superfood pancake mix 1¾ cups water 2 cups shredded pork (about 1 pound tenderloin) ½ cup barbecue sauce (I like Sweet Baby Ray’s) 2 cups arugula ¼ red onion, thinly sliced 4 small dill pickles, thinly sliced Directions Combine pancake mix and water. In a preheated waffle iron, pour about ⅓ cup batter and cook until golden brown and slightly crispy. Combine pork with barbecue sauce. Top one waffle with pork, arugula, red onion, and pickles. Top with another waffle and enjoy! NUTRITIONAL INFO PER SERVING Calories 440 (60 from fat) Total fat 6g Saturated fat 2g Cholesterol 1mg Sodium 1100mg Carbohydrate 60g (7g dietary fiber, 22g sugar) Protein 35g Kodiak superfood pancake mix is a great way to start your morning with long-lasting energy. It is packed with eight different B vitamins. Vitamin B1 plays an important role in your metabolism by helping convert nutrients into energy. Vitamin B2 acts as an antioxidant, as well as helping convert food into energy. Vitamin B3 plays a role in metabolism and DNA production and repair. Vitamin B5 is involved in hormone and cholesterol production as well as helping get energy from food. Vitamin B6 is involved in red blood cell production and amino acid metabolism. Vitamin B7 is necessary for fat and carbohydrate metabolism and helps regulates gene expression. Vitamin B9 is required for cell growth, formation of red and white blood cells, and proper cell division. Vitamin B12 is vital for neurological function, red blood cell development, and DNA production. Chia and flax are also included in the pancake mix, and are great sources of omega-3 fatty acids, fiber, and antioxidants. Arugula is a decent source of folate, calcium, iron, magnesium, potassium, and vitamins A, K, and C. It also is heavy in phytochemicals (naturally occurring compounds that are responsible for the color, flavor, and odor of plant foods) that are packed with antioxidants and provide various health benefits by protecting us from a variety of diseases. Arugula also has a peppery taste that makes it a great addition to any salad or sandwich. If you are storing it, keep it fresh by keeping it dry and refrigerated. The best way to do this is to store it in a plastic bag with a dry paper towel to soak up any moisture. If done properly, arugula can be stored for up to two weeks. These sandwiches are an excellent source of protein with an incredible 35 grams of protein per serving. Protein is an important building block for your muscles, cartilage, skin, and blood cells! It is also more filling than carbohydrates and requires more of your body’s energy to digest it, so extra protein is helpful for those who are trying to build muscle or lose weight. This meal is full of beneficial nutrients that will keep you full and satisfied. WARNING: This post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFit assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.

April 18, 2019

Instant Pot Lentil Tortilla Soup

Ingredients 1 pound lentils, rinsed and drained 2 tablespoons chipotle peppers in adobo sauce, chopped 10 ounces frozen corn 1 large white onion, diced 1 bell pepper, diced 64 ounces low sodium vegetable broth 1 (10-ounce) rotel 6 ounces tomato paste 2 (15-ounce) cans low sodium black beans Optional Toppings Tortilla strips Avocado Cheddar cheese Salt and pepper to taste Directions Place all the ingredients, except black beans into the instant pot. Turn the instant pot on high pressure and cook for 30 minutes. After 30 minutes, naturally release for 10 minutes and then turn the vent to quick release. Mix in canned black beans. If you desire top with tortilla strips, avocado slices, or shredded cheese. Enjoy! *Nutrition analysis done without toppings. NUTRITIONAL INFO PER SERVING Calories 390 (10 from fat) Total fat 1.5g Saturated fat 0g Cholesterol 0mg Sodium 650mg Carbohydrate 73g (17g dietary fiber, 9g sugar) Protein 24g WARNING: This post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFit assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.

October 19, 2018

Instant Pot Spinach Dahl

Ingredients 1 pound lentils, rinsed and drained 1 13.66 ounce can lite coconut milk 32 ounces of vegetable broth ½ teaspoon chipotle chile pepper ½ teaspoon pepper 6 cups spinach ½ onion, diced Directions Place all the ingredients into the instant pot. Turn the instant pot on high pressure and cook for 20 minutes. After 20 minutes turn the vent and quickly release the pressure. Serve over rice or with naan bread and enjoy! Enjoy! NUTRITIONAL INFO PER SERVING Calories 280 (35 from fat) Total fat 4g Saturated fat 0g Cholesterol 0mg Sodium 350mg Carbohydrate 46g (8g dietary fiber, 4g sugar) Protein 17g WARNING: This post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFit assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.

October 18, 2018

Roasted Cauliflower with Herbed Couscous

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