Mango and Salsa Bean Salad

Fit Fathers and family, please try this Mango and Salsa Bean Salad from www.TheCheeseTrap.org.

Makes 6 cups (5 servings)

 1 to 1 1/2 cups cubed fresh mango (1 medium mango), see Note

1 cup diced red bell pepper

1 (15-ounce) can black beans, rinsed and drained

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Sesame Quinoa Salad

Fit Fathers and family please try this Sesame Quinoa Salad from www.TheCheeseTrap.org. #CheeseTrap #DairyFree

Makes scant 3 cups (2 main-dish servings)

2 cups cooled cooked quinoa

1/2 cup thawed frozen green peas or steamed sliced snow peas

1/2 cup grated carrot (standard grate, not fine) or store-bought shredded carrot

1/4 cup diced red bell pepper

1 tablespoon chopped green onion (green portion)

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Fit Father Tip of the Day: Natural Baby Foods

Fit Father Chris Anderson has two simple but very important health tips for your baby. The first is to use frozen fruit chunks in place of ice cubes in your water bottle to hydrate them with minerals and vitamins all day. Secondly, please skip the processed Gerber. Simply puree real fruit in your Vitamix for your kids from day one and they will love eating them for life. Truth!

Lettuce Wraps Recipe

Makes 6 lettuce wraps

This quick dish can be served as a snack, or a meal when adding brown rice into the filling.

  • 3 1/2 ounces dried, flavored tofu
  • 3 tablespoons garlic, minced
  • 2 tablespoons fresh ginger, chopped
  • 2 1/2 cups shiitake mushrooms, chopped
  • 1 pound bean sprouts
  • 1 large carrot cut into fine strips
  • 1 head lettuce
  • 1/2 lemon keep juice
  • 1 teaspoon low sodium soy sauce
  • 1/4 teaspoon red pepper flakes
  • Salt and pepper to taste

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Healthy Food Choices: Average Starter or All-Pro?

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By

Whether you love football or not, there is a connection between this popular sport, your health and longevity. One of the many things that go hand in hand with football is delicious food. Did you know that if you sit down to watch a game while eating pizza you could be amazingly healthy? And did you know that if you are watching the same game while eating kale salad you could be very unhealthy? In fact, both of these scenarios can be true. How you might ask? Well, it’s simple, let’s look at some statistics. [Read more…]

Healthy International Recipes: Indian Chickpeas with Gravy (Chole)

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By The Physicians Committee

2 cups (200 grams) cooked chickpeas
1/2 cup (150 grams) chopped onions
2 large garlic cloves
1 cup (240 grams) fresh tomato puree
1/2 teaspoon (4 grams) turmeric powder
1 teaspoon (2 grams) red pepper powder
2 teaspoons (5 grams) coriander powder
2 teaspoons (5 grams) cinnamon powder
2 teaspoons (5 grams) garam masala or substitute chole masala)
2.5 cups (625 milliliters) water
Salt to taste

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Sweet Potato Lentil Chili

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By The Physicians Committee

Red lentils work nicely to thicken this chili, while the sweet potato gives a mellow, smooth contrast to the spices.

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Fit Fathers Red Pepper Hummus

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By The Physicians Committee

Makes about 2 cups

Red pepper hummus makes a delicious dip for fresh vegetables or pita wedges. It can also be used as a sandwich spread or as a filling in a wrap.

1 15-ounce can garbanzo beans, drained
1/2 cup water-packed roasted red peppers (about 2 peppers)
2 tablespoons tahini (sesame seed butter)
3 tablespoons lemon juice
1 garlic clove (or more to taste)
1/4 teaspoon ground cumin

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Fit Fathers Nutritious Meal Prep

Fit Fathers styled food prep for the kids’ after school grub. Took us less than 30 mins to prepare this nutritious meal. We will never sacrifice their health over our lack of planning! Here we have organic blueberries and strawberries, watermelon, steamed Kale, vegan caesar salad and Japanese buckwheat soba noodles. #NoExcuses #EatClean

Lead By Example So Your Child Becomes The Example!

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It’s not accidental that kids start cooking fresh, healthy meals for the family on a daily basis. They watch and emulate everything their parents or peers do. If deep, fried chicken is your thing then that’s what they will reciprocate. However, it won’t give them the tools, education and resources needed to extend their lives. Salads, fruits, cruciferous green veggies and plant-based proteins is our recipe for success.

Kids-Cook-Fit-Fathers-Salad-pasta

With that, this weekend’s family visit from my mother and the crew (various nieces, nephews, sisters and cousins) was culminated by a magnificent vegan dinner prepared by my 12-year old daughter Mikaiya and 9-year old niece Mikayla (which I am proud to have named as well). Using her new vegan cookbook, the two made a whole grain penne pasta with homemade pesto sauce blended in the Vitamix using Arugula, lemon juice, avocado, basil, pine nuts, Brazil nuts, garlic and sea salt. The salad included 7 different veggies and the freshly baked scones tasted like heaven. Hopefully they stick with this passion and elevate to the next level.

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After dinner entertainment came from my youngest Kaiyana who played some of her favorites music notes from the violin. The next morning we all woke up to fresh fruit sliced and diced by the little vegan chefs. What a magnificent few days!

Kimatni D. Rawlins