Recipe: Gluten Free Banana Muffins



  • 2-3 Ripe Bananas
  • 1/3 cp Melted Butter
  • 3/4 cp Sugar (If using over ripened bananas, reduce sugar)
  • 1 Egg Beaten
  • 1 tsp Vanilla Extract
  • 1 tsp Baking Soda
  • Salt to taste
  • 1 1/2 cp gluten free flour (Brown Rice Flour is my favorite.)

Prep time: 20 mins

  1. Preheat oven to 350 degrees.
  2. Mash bananas until smooth.
  3. Beat egg, then add in other wet ingredients (butter, vanilla extract, mashed banana).
  4. Mix in flour, sugar, baking soda and salt until the mixture is smooth.
  5. Pour batter into muffin tray.
  6. Bake for 15 mins or until muffins are golden brown.

This delicious recipe is easier on the waistline but still satisfies your sweet tooth.

Recipe: Gluten Free Banana Muffins

Recipe: Salsa Salad

By Awalfitness

Salsa Salad, blue plate


  • 1 pint of grape tomatoes
  • 1 can of black beans
  • 1 can of red kidney beans
  • 1 can of whole corn kernels
  • 2 serrano peppers
  • 1 jalapeno pepper
  • 4 cloves of fresh garlic
  • 1 bunch of fresh cilantro
  • lime juice
  • 1 bag of restaurant-style corn tortilla chips (optional)

Prep time: 15-20 minutes, depending on how fast you chop

  1. Rinse tomatoes, pepper, and cilantro
  2. Chop tomatoes into quarters, add to mixing bowl
  3. Finely chop garlic; add to mixing bowl
  4. Chop peppers into small chunks; add to mixing bowl. Smaller chunks make for a better, more blended final taste.
  5. Tear apart a small handful of cilantro; add to mixing bowl
  6. Top ingredients in mixing bowl with four quick squeezes of lime juice; let marinate for at least five minutes
  7. Rinse black beans, kidney beans, and corn kernels under cold water for three minutes; drain. Add beans and corn to storage container.
  8. Add contents from mixing bowl to storage bowl. Add four more squeezes of lime juice, then combine ingredients. Serve with a cup of tortilla chips and enjoy!

*The salad tastes best after being stored in the fridge overnight. But it is filled with great flavor and can be enjoyed right after prep.

Craving more health friendly recipes? Check out our Super Green and Garbanzo Salad. Let us know if you give them a try. We love hearing from you and thanks for reading!

Recipe: Salsa Salad

Recipe: Super Green and Garbanzo Salad

By Awal



  • 1 bag of raw, pre-washed broccoli and cauliflower
  • 1 seedless cucumber
  • 1 can of garbanzo beans (chickpeas)
  • 1 bunch of green onions
  • 2 jalapeno peppers
  • 1 bunch of cilantro
  • lemon juice
  • italian seasoning
  • garlic salt
  • 1 quart storage container with lid
  • Optional: can add black beans, kidney beans, corn kernels, as pictured. Just be sure to rinse before adding to the mix

*Prep time: about 15 minutes, but salad tastes the best after it is refrigerated overnight.

  1. Rinse all veggies, fresh herbs, and peppers. Add broccoli and cauliflower to storage bowl
  2. Chop seedless cucumber into bite-size bits; add to storage container
  3. Chop jalapeno peppers into small chunks. Smaller chunks distribute better and make for a more blended final taste.
  4. Chop off the white bulbs of the green onions; discard. (They can be chopped and added to the salad, but they will overwhelm and dominate the final taste.)
  5. Rinse garbanzo beans under cold water for three minutes. Strain, then add to strorage bowl.
  6. Top ingredients with small handful of cilantro, eight light squeezes of lemon juice, italian seasoning and garlic salt to taste. Combine, taste, add more seasoning as needed. Cover container with lid and store
  7. Serve salad or tote to eat on the go. Enjoy!

This hearty salad would make a great standalone or companion to any meal. Give it a try and tell us what you think. We love hearing from you. Thanks for reading !


Recipe: Super Green and Garbanzo Salad

The Benefits of Meal Planning

By Awal

OK, so I haven’t met too many people who would choose to be on a diet. The word “diet” in and of itself has a terrible stigma. It drudges up images of a few sprigs of asparagus on a plain white plate, saying no-no-no-no-no to cheesy yummy slices of pizza, being the kill-joy at the party who passes up the big piece of moist chocolate cake.

Truth: Yes, you do need to load up on veggies, cut back on the greasy food, and make some social sacrifices for your health. But it doesn’t have to be torture. And you do not have to – should not – starve yourself. Promise.


  1. Think about meals differently. With meal planning, you get to eat all day and still see your middle widdle. Plan out five to six meals a day. Breakfast, lunch and dinner do not fit into everyone’s schedule. Maybe you work 10-14 hour days with few breaks. But what is a meal, really? A smoothie is a meal. A snack consisting of fruits and nuts is a meal. A cup of yogurt is a meal. There are so many options. Trust me.spicygarlicbroc
  2. Meal planning is great for ending the cycle of skipping meals and indulging in late-night snacking. When should you have these five to six meals? As a general rule, the first meal should be eaten within the first hour of waking up. Get your metabolism revved up to burn fat. A couple of hours later, time for another meal. Keep this going until about two-three hours before bed. Why? When you’re resting, so is your metabolism. If you eat, then go to sleep, your body stores the fat. No bueno. 
  3. You get your water intake. Drink lots of water. Is it a meal? Not really. Do you need it all day? Oh yeah. Dehydration is tricky. It can mask itself as hunger, causing you to reach for all kinds of naughty things to fill the void. Before you grab a second helping of food, drink a few sips of water. Then drink just a few more. Don’t think of a big gallon you have to down in one sitting. Just sip all day. No pressure.
  4. You know what you’re going to eat every day, making it easier to be good. Use the day before the start of your work week as meal prep day. For many people, that day is Sunday. But some people have very nontraditional work schedules. Some people work every day. In that case, pick your least busy work day. Meal prep your heart out. What is meal prepping? Prepare something pretty big that will stay fresh for three to six days, then separate it into easy-to-store containers. I’m a big fan of mason jars. They are easy to clean, look really cute, and are great for posting those “look at my healthy lunch” selfies. What should you make? Soups and stews are excellent warm foods, plus they add to your water intake for the day. Salads are great cold foods. Nuts and dried fruits are wonderful snacks to pack in your book bag or purse. Check out the pics! Nutsandberries
  5. When you start doing all this fancy meal prepping, you can tote your meals around all day. Yay! Confession: I keep a cooler in the trunk of my car. Mmm-hmm. And I keep a reusable ice pack in my freezer. If I’m going to be out of the house and on the road all day, I know I can tote around my homemade salads. Then I’m less likely to stop at a fast food restaurant and pick up something greasy. My cooler was a gift, but a good one would be worth the investment. Think of all the money you could save by not eating out every day. Cha-ching!veggies
  6. You can give yourself a cheat day, but don’t go nuts. Set ground rules for yourself so you don’t end up with a food hangover the next day. If you are not big into counting calories, keep it simple. Tell yourself that you can have an insane lunch, but be good for dinner. If you want to be bad all day, portion control is your friend. Have a couple of hot cakes at breakfast instead of a full stack. Have one piece of pizza for lunch instead of three. Have half of a serving of pasta at your fave Italian restaurant instead of the full load. Eat a cup of ice cream instead of a tub. Trust me. You’ll thank me when you feel pride in place of regret.
  7. It can be as fun and exciting as you make it. Get creative and think long-term. I could totally see you eating mixed greens and baked chicken every day for a whole week, losing a pound or two and feeling awesome about it. But will you do it for four weeks? Four months? Probably not. Research quick meals. is a great resource for recipes galore. Think about what your fave meals are. Even if those meals are “bad”, there can be elements of those meals that will translate into a healthier dish. For example, I love spicy Mexican food. But I know refried beans and flour tortillas are not good for keeping my weight down. So I make a salsa salad with fresh tomatoes, garlic, and peppers. I still use canned corn and beans, but the meal is a healthier alternative. And I eat it with corn tortilla chips. Be careful with those tortilla chips. Try to get low sodium ones. I learned the hard way how much they can cause bloating. And who wants bloating?

beansaladFor more info about how much water you should drink, check out: How to Calculate How Much Water You Should Drink A Day … Thanks for reading! Don’t forget to “like” and comment! It makes our whole day!!!

*This post is not meant to replace any medical treatment or advice prescribed by your doctor. Please consult your physician before drastically changing your diet.

The Benefits of Meal Planning