Category Archives: Gluten Free

Fresh ‘N Fit’s Low Carb Menu Will Have You Ready For Summer

For many people in Atlanta, summer vacation starts in a couple of weeks. Families will begin hitting the beaches or the neighborhood pools. Kids will go off to summer camp giving you a much needed break. A lot of times during this period of chill-mode, your nutrition and health goals take a back seat. That doesn’t have to be the case though. Fresh ‘N Fit’s healthy, chef prepared meals are here to make sure you don’t fall off the wagon.

Our popular Low Carb menu is perfect to help you jump start your weight loss goals so you’ll be looking and feeling your best just in time for summer.

Each meal consists of approximately 20 grams of carbs per meal for our 1,200 calories/3 meals a day plan and 30 grams of carbs per meal for our 1,800 calorie/3 meals a day plan. These meals contain 5% fiber resulting in 15% net carbohydrates. That means three low carb meals add up to just 40 net grams per day.

With protein amounts at 35-45%, our Low Carb menu will easily help you increase your protein intake.

If you’re ready to discover new favorites like our Ginger Shrimp Stir Fry, the Bruschetta Chicken + Vegetable Medley, or the Blackened Mahi Mahi + Steamed Broccoli & Parnsips then try our Low Carb menu today!

Get $20 off your entire first order of $50 or more when you use promo code BLOGMAY0532 at checkout. (offer expires 9am, May 17, 2019)

Fresh ‘N Fit Cuisine Nutrition Coaches: Considering A Gluten Free Diet?

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There can be several benefits to eating gluten free foods.  Gluten can sometimes cause inflammation, fatigue, and worsen autoimmune disorders.  Gluten is found in grains such as bulgur, semolina, and spelt.  However, you can find gluten hidden in many different types of packaged foods; for example, dressings, sauces, and gravy.  Some individuals who avoid gluten have an autoimmune disease called celiac disease.  When gluten is consumed, it makes the immune system attack the lining of the small intestine.  If this damage is done over a long period of time, this decreases the absorption of nutrients from food.  Additionally, people with gluten sensitivity and intolerance and wheat allergies can have similar effects on the body.  The immune system’s response can cause a person to feel symptoms such as congestion, abdominal pain, bloating and headache, even though there is no damage to the tissues in the small intestine.

For those reasons alone, converting to a gluten free lifestyle may be the answer to improving your overall health.  If you want to improve focus, abdominal discomfort and reduce inflammation, gluten free may be a good fit.  One main way to adopt a gluten free diet is to eat all whole foods, nothing packaged.  Many manufacturers sneak in gluten where you least expect it.  Buying fruits, vegetables, and unprocessed meats will guarantee eating gluten free.  Keeping in mind to season dishes with herbs and spices and not using sauces and marinades.

Individuals who are on a gluten free diet can sometimes struggle with adding a variety of fruits and vegetables to ensure proper nutrition.  As a result, people may be missing out on important vitamins such as B vitamins, calcium, vitamin D, iron, zinc, magnesium, and fiber.  Gluten free foods that are rich in fiber are beans, peas, rice bran, citrus fruits, and strawberries.  Other nutrient rich foods to consume are the following:  meat, fish, and eggs – Vitamin B 12; meat, lentils, soybeans – iron; salmon, shrimp, cod – Vitamin D.

If you struggle with creating your own gluten free meals, Fresh ‘n Fit Cuisine is here to help.  We have developed a seasonal gluten free menu that is updated weekly, so you can spend your free time working on your fitness and health goals instead of being stuck in the kitchen.

Give our Gluten Free Summer Menu a try today and get $20 off your first order with promo code BLOGJULY20 at checkout.

New Meals For The Week Of November 6th


Whether you want to start November off right with 30 day food cleanse approved meals (found on our Paleo menu) or just by eating more nutritionally balanced meals…Fresh ‘N Fit Cuisine makes it easy for you to enjoy delicious, clean food made with locally sourced ingredients with no artificial additives or added preservatives.  Enjoy the 20+ new meals that our chefs have added to next week’s menus which should give you something different to get excited this time of year.

Healthy Mix:

  • Three Cheese Quiche Made with Low Fat Swiss, Cheddar and Ricotta Cheese. Served with Creamy Grits and Spiced Apples.
    kcal: 397 | P: 19g | C: 40g | F: 17
  • Whole Wheat Zucchini Bread Made with Cinnamon and Walnuts. Served with a Chicken Sausage Link and Egg Patty. Butter on the Side.
    kcal: 406 | P: 21g | C: 37g | F: 20g


  • Roasted Corn and Poblano Chowder Made with Cream, Onions, Garlic, Red Peppers, Thyme, Hot Sauce and Yukon Gold Potatoes. Served with a Grilled Chicken, Chipotle Gouda and Cheddar Cheese Panini with Southwest Cilantro Aioli.
    kcal: 395 | P: 26g | C: 35g | F: 16g
  • Ginger Peanut Chicken Kabobs Served Over Braised Baby Bok Choy and Steamed Brown Rice. Lite Peanut Sauce on the Side.
    kcal: 405 | P: 32g | C: 36g | F: 15g
  • Tuscan Turkey Soup Made with Carrots, Celery, Onions, Kale, Tomatoes and White Beans. Served with an Italian Flat Bread Topped with Mozzarella, Tomatoes and Artichokes.
    kcal: 384 | P: 32g | C: 34g | F: 16g
  • Shrimp Tacos with a Whole Wheat Tortilla and Cilantro Cabbage Slaw. Served with a Southwest Pasta Salad Made with Black Beans, Diced Tomatoes, Cilantro, Corn, Garlic, Lime, Bell Peppers and Onions.
    kcal: 395 | P: 21g | C: 59g | F: 8g


  • Greek Chicken Thighs Atop Braised Cabbage Made with Oregano, Thyme, Garlic and Onions. Served with Grecian Potatoes and Feta-Tzatziki Sauce on the Side.
    kcal: 408 | P: 38g | C: 29g | F: 15g
  • Cuban Style Picadillo Made with Ground Beef, Onions, Garlic, Bell Peppers, Capers, Green Olives and Tomatoes. Served over Saffron Rice with a Side of Sweet Plantains.
    kcal: 418 | P: 25g | C: 52g | F: 10g
  • BBQ Beef Short Ribs. Served with Squash Casserole and a Baked Sweet Potato with Cinnamon Butter.
    kcal: 416 | P: 32g | C: 28g | F: 19g


  • Apple Muffins Made with Granny Smith Apples, Eggs, Maple Syrup, Almond & Coconut Flour, Cinnamon, Nutmeg and Vanilla. Served with Hard Boiled Egg and Pork Sausage on the Side.
    kcal: 469 | P: 36g | C: 30g | F: 25g


  • Herb Roasted Turkey Breast Topped with a Garlic Roasted Tomato & Raisin Jam Served with a Collard Green, Onion and Tomato Mix. Mashed Sweet Potatoes on the Side.
    kcal: 347 | P: 36g | C: 37g | F: 4g
  • Citrus Marinated Chicken Breast Served with Roasted Golden and Red Beets. Wilted Greens on the Side.
    kcal: 420 | P: 51g | C: 31g | F: 8g


  • Bison Meat Loaf Made with Peppers and Onions Served with a Sage Infused Butternut Squash Mash. Fresh Herbed Gravy with Roasted Tomato & Green Beans on the Side.
    kcal: 408 | P: 37g | C: 28g | F: 18g
  • Braised Boneless Pork Short Ribs in a House Made Paleo BBQ Sauce. Served with Bruswick Stew and Baked Sweet Potato.
    kcal: 452 | P: 43g | C: 35g | F: 15g

Low Carb:

  • Pineapple & Turkey Sausage Bites. Served with Baked Eggs and Fresh Fruit on the Side.
    kcal: 398 | P: 47g | C: 21g | F: 13g


  • Pecan Crusted Pork Medallion with Braised Kale and Diced Onions. Served with Butternut Squash Soup on the Side.
    kcal: 421 | P: 38g | C: 26g | F: 20g
  • Chicken and Ratatouille Stuffed Portabella Mushrooms Made with Zucchini, Yellow Squash, Carrots, Onions, Garlic, Panko, Mozzarella and Low Fat Cream Cheese Topped with Parmesan. Served on Garlic Scented Rainbow Chard and Spinach.
    kcal: 393 | P: 30g | C: 24g | F: 21g


  • Spanish Turkey Meatball Stew Made with Ground Turkey, Garbanzo Beans, Carrots, Onions, Tomato and Paprika. Served With Green Beans Almondine on the Side.
    kcal: 381 | P: 39g | C: 24g | F: 17g


  • Apple Cheddar Scone. Served with Butter, Hard Boiled Egg, Veggie Sausage Patty on the Side.
    kcal: 380 | P: 21g | C: 31g | F: 18g


  • Philly Cheese Steak Wrap Made with Veggie Crumbles Sauteed Peppers & Onions, Pepperjack Cheese. Served with a Shaved Brussels Sprout Salad with Goat Cheese, Sunflower Seeds & Carrots and Citrus Vinaigrette on the Side.
    kcal: 383 | P: 21g | C: 31g | F: 17g


  • Farfalle Pasta with Mushrooms, Leeks, Almonds & Parmesan Cheese. Served with a Wild Mushroom Broth. Roasted Fennel, Tomatoes and White Beans on the Side.
    kcal: 383 | P: 21g | C: 31g | F: 17g
  • Boca Patty Topped with a Savory Brown Gravy Made with Red Wine, Mushrooms & Onions. Mashed Potatoes and Edamame Succotash on the Side.
    kcal: 403 | P: 30g | C: 56g | F: 6g

3 Secrets For Your Daily Routine

Incorporate the following diet secrets into your daily routine to naturally boost your metabolism, automatically lower your daily consumption of calories and keep your motivation going strong so that you drop excess fat quicker than ever before.

Secret #1: Weigh In Daily

Tacking your weight on a daily basis is a really simple way to drop pounds. A recent Duke study showed that participants who weighed themselves daily lost substantially more weight than participants who weighed themselves five times per week or less.
The act of getting on the scale and seeing your weight helps to understand how certain behaviors translate into weight gained or lost. If you ate a salty, carb-filled meal for dinner then you’ll visibly see the number go up when you step onto the scale the next morning. This will likely prevent you from repeating the weight-promoting behavior again and will keep your motivation on track.

Secret #2: Switch to Green Tea

Drop pounds by simply switching from soda to unsweetened green tea. The average soda drinker ends up consuming over 65,000 extra calories from their beverage of choice each year, calories that quickly add up to pounds gained. Even if your soda of choice is diet, this simple swap will result in pounds lost.
While diet soda doesn’t contain calories, there is evidence that the chemical compounds found in diet soda spike your hunger hormones, causing you to overeat. Unsweetened green tea, on the other hand, is calorie free and contains catechins that have been shown to help increase metabolism.

Secret #3: Go Gluten Free

You don’t have to be allergic to gluten to benefit from a gluten free diet. A Columbia University study reported that gluten triggers fattening biochemical changes, due in part to genetically altered wheat. These fattening biochemical changes are in addition to the high calorie counts of most gluten-containing foods, which means that avoiding gluten will help you drop weight twice as fast.
Rather than jumping from gluten-filled grain products to gluten-free grain products, do your best to trim even the gluten-free grains from your diet. This can be achieved by swapping out tortillas for large lettuce leaves and traditional noodles for noodles made from vegetables.
Don’t forget to exercise: the quickest way to reshape your body is with a combination of exercise and smart eating.

Source: Rene Serrate for U First Fitness

At Fresh ‘N Fit Cuisine, we believe a nutritionally balanced diet is a crucial part of any health and fitness plan. Our 5 chef prepared menus that includes gluten free as well as our healthy snacks and low calorie desserts can help you reach your goals without sacrificing variety, quality and flavor.

Try us today and get $20 off your first order of $50 or more when you use promo code MARBLOG20 at checkout.

New Year. New Menus. New You.


Who’s ready to eat healthier and lose weight in 2017? If you are, then start off the year by enjoying the NEW WINTER MENUS from Fresh ‘N Fit Cuisine! We’ve added almost 100 new meals spanning all 5 of our menus so we guarantee that you’ll find some new favorites. Choose from Paleo, Low Carb, Vegetarian, Gluten Free or our traditional Healthy Mix menu. We even have hCG and 30 day cleanse approved meals.

Want to try a meal that’s not on your plan? Now you can order individual meals or add an extra meal to any plan with a la carte meal options. With our 3 step ordering process, it’s never been easier to eat our chef-prepared, gourmet meals.

If you need something to graze on throughout the day, our new Fresh Extras line has got you covered. Add Healthy Mix and Paleo Snack PacksLow Calorie desserts and house-made protein bars to your order and enjoy them whenever you feel like snacking.

Here are a few of our Winter Menu favorites:

  • Healthy Mix – Our traditional menu has a wide variety of dishes that are pork free, as well as, a no beef/seafood option.
    • Oven Fried Grouper Served with Brown Rice and a Spinach, Pepper and Onion Vegetable Medley. House Made Lemon Tartar Sauce on the Side.
    • Louisiana Style Chicken Sausage Jambalaya Bake Made with Onions, Peppers and Brown Rice. Stewed Okra and Tomatoes on the Side.
  • Low Carb – Perfect for individuals looking to fast track their weight loss program.
    • Cilantro Lime Marinated Mahi Topped with a Tomatillo Cream Sauce. Served with Roasted Sweet Potatoes, Winter Squash Medley and Cauliflower Puree Flavored with Garlic.
    • Roasted Creole Turkey Breast with Red Beans Served Over Cauliflower Rice.
  • Paleo – Organic, dairy & gluten free.
    • Twice Baked Sweet Potato Flavored with Bacon and Served with Pork Sausage Patties. Fresh Fruit on the Side.
    • Crab Stuffed Salmon Topped with a Lemon Vinaigrette and Served with Baked Acorn Squash. Roasted Red Peppers and Spinach on the Side.
  • Vegetarian – Our Lacto/Ovo menu offers delicious meatless alternatives that are low in fat and cholesterol.
    • Rigatoni Arrabbiata Made with Pepperoncini, Tomatoes, Garlic, Onions and Red Wine with Chickpea Meatballs. Served with Chef’s Choice Vegetable Medley.
    • Beet Risotto Made with Parmesan Cheese, Garlic, Onions and White Wine Topped with Walnuts & Thyme. Served with Pesto Beans.
  • Gluten Free – Offers a wide selection for those who want to reduce their gluten intake.
    • Stuffed Butternut Squash with Mushrooms, Quinoa, Onions, Garlic, Almonds and Spinach with Balsamic Green Beans on the Side.
    • Bison Green Chili Made with Onions, Peppers, Jalapeno and Cilantro. Served with a Fresh Spinach Salad with a Chipotle Balsamic Vinaigrette.

Taste why we were voted the “Best Prepared Healthy Meals” in Atlanta and save $20 off your first order when you use promo code JAN20BLOG at checkout.

Our New Fall Menus Are Here!

fresh_n_fit_0916bWe love September! Of course, a lot of it has to do with the return of the Falcons, Monday Night Football, and most importantly, tailgating! But the real reason we love this time of year so much is the arrival of our NEW FALL MENUS! So we hope you enjoyed all of your summer camps, vacations, trips to the lake and Netflix binge watching because it’s time to enjoy some (hopefully) cooler weather and our delicious chef prepared meals.
We’ve added hundreds of new meals to our Fall menus so it’s hard to narrow it down to a few favorites, but here’s our top picks!

Healthy MixOur traditional menu has a wide variety of dishes that are pork free, as well as a no beef/seafood option

  • Home Made Pumpkin Spice Breakfast Bread Made with Brown Sugar, Cinnamon, Nutmeg and Cloves Served with Turkey Canadian Bacon and a Hard Boiled Egg
  • Tailgaters Turkey Chili Topped with Low Fat Cheddar Cheese and Diced Onions. Fresh Baked Skillet Jalapeno Cornbread

Paleo: Organic, dairy & gluten free

  • Orange & Thyme Glazed Chicken Thighs Served with a Snow Pea, Carrot and Onion Vegetable Blend
  • Duck Confit Topped with a Cherry Sauce Served with Brussels Sprouts Flavored with Bacon. Honey Baked Acorn Squash with Garlic on the Side

Low Carb: Perfect for individuals looking to fast track their weight loss program

  • Blue Crab Cakes Made with Almond Flour and Served with a Red Pepper Aioli. Arugula Salad with Sliced Radishes, Matchstick Carrots, Toasted Pecans and Raspberry Vinaigrette on the Side
  • Sweet Potato Shepherd’s Pie Made with Lean Ground Beef, Onions, Peppers, Carrots, Celery and Peas Topped with Low Fat Cheddar Cheese. Sugar Snap Peas on the Side

Gluten Free: Offers a wide selection for those who want to reduce their gluten intake

  • Roasted Turkey, Corn and Sweet Potato Soup Served with a Fresh Caprese Salad and Made with Chiffonade Basil and Garlic
  • Chicken Picatta Served Over Spaghetti Squash with a Fresh Vegetable Medley of Broccoli, Cauliflower and Carrots on the Side

Vegetarian: Our Lacto/Ovo menu offers delicious meatless alternatives that are low in fat and cholesterol

  • Hungarian Paprikash Made with Peppers, Mushrooms, Onions, Carrots and Red Wine Served Over Egg Noodles. Sauteed Spinach on the Side
  • Butternut Squash Ravioli with Caramelized Shallots and Sage Butter Sauce. Roasted Green Beans on the Side

30 Day Cleanse Approved: As part of our Paleo (& Custom) Menu, these meals have been specifically prepared for a 30 day food cleanse

  • Curry Chicken Salad Bowl Made with Toasted Almonds and Raisins Over Lettuce. Served with a Pumpkin Bisque Soup
  • Bruschetta Cod Made with Tomatoes, Garlic and Basil Served Over Spaghetti Squash. Sauteed Spinach with Grilled Asparagus on the Side

Did you go a little nuts over Labor Day weekend? Want to get back on the path to a healthier you?  Now is the perfect time to try out our new Fall menus! Use promo code BLOGSEPT20 at checkout to get $20 off your first order!

How to Find Gluten-Free Options

glutenfreestrategiesWhen considering a gluten-free diet, it is not necessary to avoid dining out. Many restaurants offer a surprising number of gluten-free items. But, before you go, visit the restaurant’s website for a menu or call the restaurant manager and discuss what options are available.

Ordering off the Menu

When reviewing the menu, look for gluten-free alternatives. Many dinner items can fit into your diet perfectly. The safest choices at restaurants are simple foods without added breading, sauces, marinades or gravies. Many seasonings can contain gluten, so the best bet is to ask for no seasoning. For instance, try grilled salmon with lemon, baked potato with butter and chives and your favorite steamed vegetables.

Be sure to tell the server you need a gluten-free meal and stress that wheat products cannot touch your food — especially rolls as they often stick to plates. Don’t be afraid to ask questions, and, with more individuals developing gluten sensitivities, you’re not alone.

If dining at another person’s home, tell the host what your needs are in advance and offer to bring food that fits your diet needs.

In the Aisles

At the grocery store, be sure to read food panels carefully. Start by looking for the words gluten-free. When a product is not labeled gluten-free, look for these six words in the ingredient list: wheat, rye, barley, oats, malt (unless a gluten-free source is listed, such as corn malt) and brewer’s yeast. If these ingredients are listed, don’t buy it. Also, do not eat foods labeled “contains wheat” listed next to the ingredients.

Food products that seem as though they might be gluten-free, such as rice mix, may have traces of gluten if the manufacturer makes other products with gluten in the same facility. Read all product labels each time you purchase a product as the manufacturer may change an ingredient.

On The Labels

Under the FDA rule, a food can be labeled gluten-free when the unavoidable presence of gluten in the food is less than 20 parts per million. A food labeled gluten-free may contain wheat starch if the food contains less than 20 parts per million of gluten. Foods containing wheat starch that are not labeled gluten-free should not be eaten.

The rules are somewhat different for foods regulated by USDA. These foods include meat products, for example hot dogs; poultry products such as seasoned turkey; egg products (some liquid egg products); and mixed food products that contain significant amounts of meat, for example, prepared stews and chili.

Finally, don’t hesitate to speak to your grocer about grains you would like to have available in your store.

Source: Academy of Nutrition & Dietetics

At Fresh ‘N Fit Cuisine, we believe that going gluten free shouldn’t be pain in the neck. Our gluten free menu offers a wide variety of meals for those who want to reduce or eliminate their gluten intake without sacrificing taste. Order your meals this week and you’ll be treated to our NEW FALL MENUS. Use promo code BLOGSEPT10 at checkout and get 10% off your entire order!

Connie Did It…So Can You!


As another school year begins, now is the perfect time to find something that will help you stay on the healthy track. Fresh ‘N Fit Cuisine is Atlanta’s fresh, local, and premier meal plan service. We’ve got organic, low carb, paleo, vegetarian and gluten free menus. Our custom option allows you to build your own menu by choosing your favorites from over 300 meals. With over 100 pickup locations throughout Atlanta, as well as home and office delivery, healthy eating has never been easier.

Just ask Connie Harwood, who has been on our 1,200 calorie/day Healthy Mix menu since June. In addition to exercising 4 days a week at U First Fitness in Johns Creek, our calorie and portion controlled meals have helped Connie lose an amazing 25 lbs!

Eating right is the first step in making a change towards living a healthy lifestyle, so when our chefs do all of the cooking for you, reaching your goals becomes that much easier!

Getting Ready For Fall

With a little over a month left, summer seemed to fly by this year. We hope you enjoyed all of your summer camps, vacations, trips to the lake and Netflix binge watching because Fall is right around the corner.

A new season means a new menu! We’ve added hundreds of new meals to our Fall menu as well as bringing back some of your favorites like our Pumpkin Spice Breakfast Bread, Tailgater’s Chili, and Butternut Squash Ravioli.

Stay tuned for the return of cooler weather and mark your calendar for the week of September 12th as we launch one of our best menus yet!

There’s still time to try our Summer menu though and if you use promo code  BLOGAUG10 at checkout, you’ll get 10% off of your entire first order!


Blueberry and Almond Chia Pudding - high in quality protein & Omega 3s

Blueberry and Almond Chia Pudding – high in quality protein & Omega 3s

The ’90s were dark times for flaxseeds and chia seeds. Back then, flaxseeds had been dubbed a “health food,” but most of the products made from them—flax crackers, anyone?—tasted like wood chips. And though ch-ch-ch-chia pets were at the height of their glory, we now know there are a lot better ways to use the super-healthy seeds.

Thankfully, seed literacy has come a long way. Not only have we discovered ways to make flaxseeds great again but we’re also throwing chia seeds into everything with reckless abandon. The two have a lot in common—they’re both high in fiber and packed with healthy omega-3 fatty acids—and can even be used interchangeably in vegan baking as a replacement for eggs.

But if your house was burning down and you could only save one, which would you choose? We hope it never comes to that (flax and chia for everyone!), but just in case you’re confronted with this predicament in the future, let’s break down the facts about these two superfoods.

Chia seeds

They look like poppy seeds when they’re dry, but once exposed to moisture, chia seeds swell up into gelatinous blobs—much like tapioca. They don’t really have a taste, so you can add them into almost any recipe without mucking up the flavor.

Nutrition facts

If you want to instantly make anything more nutritious, add chia seeds. One tablespoon is a mere 130 calories and boasts 11 grams of fiber, 4 grams of protein, 9 grams of healthy fats, as well as a healthy dose of calcium, magnesium, phosphorus, zinc, vitamin B, and antioxidants.

Chia seeds are an excellent source of protein because they contain the nine essential amino acids—basically the building blocks of protein that you can typically only get from animal sources. (Our bodies can’t make these specific amino acids on its own.) Yet, a few servings of chia seeds regularly can provide all of those essential amino acids, whether you’re a meat-eater or not.

These tiny seeds are also packed with omega-3 fatty acids—gram for gram, they hold more than salmon. Omega-3s act as anti-inflammatory compounds in the body, and have been linked to reducing the risk of heart disease, cancer, and arthritis.

Best uses for chia seeds

You can use chia seeds in pretty much anything—just be prepared for them to sap a lot of moisture out of the dish. If you want them to stay crunchy, wait until the end of the cooking process to add them. Try chia in:

Thicker smoothies
Add a tablespoon or two into a favorite smoothie recipe to give it a thicker, fluffier consistency. Want a smoothie with a little crunch? Stir ’em in after blending.

Chia pudding
Ready to hear the easiest dessert recipe ever? Add 3 tablespoons chia seeds to 1 cup almond, coconut, or cashew milk, stir, and let sit for at least 10 minutes. Sprinkle the toppings of your choosing on top (we like goji berries and cacao nibs) and enjoy! Another variation we love: these banana-chocolate parfaits.

Hydrating drinks
A study published in the Journal of Strength and Conditioning found that chia seeds are just as effective at maintaining energy levels as Gatorade—and their higher nutrient content helped athletes recover more quickly. Add a tablespoon into 16 ounces of water, lemonade, or your favorite sports drink.

Crunchy granola
Making homemade granola is a super easy way to use up leftover grains, nuts, and dried fruit for a healthy breakfast. Follow your favorite granola recipe, and just before baking, add 3 tablespoons of dried chia to the mix and toss to coat.

Amped-up oatmeal
Though it’s a tried-and-true breakfast, sometimes oatmeal just feels tired. Make it a little more exciting—and a lot more powerful—by stirring in chia seeds before cooking as usual. Instant extra protein and fiber!


Brown, golden, or ground, flaxseeds are pretty popular as far as health foods go, and easy to find at more mainstream stores these days. But flax is tricky—its high fat content means that both the seeds and oil go rancid quickly when stored improperly. Plus, the human body can’t break down the tough outer shell of the seeds, so grinding them to a meal is key for nutrient absorption. And while flaxseeds and flax oil have a nutty taste that’s pretty delightful, it can overwhelm some recipes.

Nutrition facts

From a dietary standpoint, flaxseeds are pretty similar to chia seeds. Three tablespoons have 6 grams of protein, 8 grams of fiber, and 12 grams of healthy fats and only 150 calories.

Because they’re so high in fiber and protein, flaxseeds keep you feeling full for longer and can promote weight loss when eaten regularly.

Even better, the soluble fiber inside really helps reduce cholesterol levels, because it trap fats and cholesterol in the digestive system so that the body can’t absorb and use them. That means both bad cholesterol and fat is eliminated along with the fiber.

But the macronutrient profile isn’t the most impressive aspect of flaxseeds. These little guys really shine when you notice how many vitamins, minerals, and antioxidants are packed inside.

Take lignans, for example. Flaxseeds are the number one source of these polyphenols, which have been linked to preventing hormone-associated cancers, osteoporosis, and cardiovascular disease. There’s even evidence that a diet high in lignans can ease hormonal symptoms of menopause. Polyphenols support gut health, too, because they feed the growth of beneficial probiotic bacteria.

Gut health and cancer-fighting aren’t the only things they’re good for—flaxseeds are chock-full of other beneficial substances including:

  • Zinc, selenium, and magnesium support healthy skin and help wounds heal. In particular, zinc is excellent for treating acne because of its antibacterial effects.
  • Vitamin B reduces skin flakiness and dryness, and is excellent for improving energy levels and boosting the immune system.
  • Iron and copper work together to form healthy red blood cells and blood vessels. Both are necessary for bone health.

Remember that our bodies can’t metabolize the outer skin of flax, so eaten whole, the seeds simply act as roughage to clear out the intestines. To really absorb the nutrients inside, you need to grind flaxseeds into meal.

Best uses for flaxseeds

Like chia, there are seemingly endless ways to use flaxseeds, including:

Healthy salad topper
Sprinkle a tablespoon of whole flaxseeds over salad for a little extra crunch and fiber.

Whole-wheat baking
Ground flax seeds seamlessly mix into whole wheat batter and can make any dish a little bit more healthy.

Gluten-free breading
Because they look and act like breadcrumbs, ground flax seeds combined with a sprouted flour are the perfect answer to gluten-free fried chicken.

Stick-to-your-ribs porridge
As ground flax seeds absorb water, they’ll naturally thicken anything you add them to. Thicken up oats or porridge with a tablespoon for an even heartier breakfast.

Which is better?

Chia seeds and flaxseeds are nearly interchangeable when it comes to nutrition, but both are worthy of a spot in your pantry. Chia seeds can be effortlessly added into nearly anything, thanks to their almost nonexistent taste, but work especially well in smoothies, juices, and oatmeal. Flaxseeds have a more discernable nutty flavor, come whole or ground, and work best in baked goods because of their fibrous nature.

We recommend experimenting with both—some people love the taste of flax, others prefer the versatility of chia seeds. And because they’re both so good for you, it all comes down to personal preference!

Source: Michelle Pellizzon

At Fresh ‘N Fit Cuisine, our 4 chefs try to incorporate a wide variety of local and regionally sourced ingredients. One of our more popular meals on our paleo menu is our Chia Pudding with Fresh Blueberries and Almonds.

Want to try it (or one of our other 300+ meals) for yourself? Use promo code BLOGJUN20 at checkout to save $20 off your first order!

The Do’s & Don’ts of Clean Eating

Paleo 2.What does clean eating mean exactly? First of all, it involves being mindful of your food’s pathway between its origin and your plate. Many restaurants are now sourcing their products locally whenever possible. Secondly, it’s about eating whole foods un- or minimally processed, refined, and handled, making them as close to their natural form as possible.  Minimally processed foods can be beneficial, because they have had bacteria and toxins removed, an example of this is pasteurized milk. Clean eating is sometimes referred to eating whole foods.

Here’s some things to keep in mind when eating clean:


  • Eat breakfast every day, within an hour of rising. If you skip breakfast, the tendency is that you’ll eat larger quantities of food at later meals.
  • Eat of combination of lean protein , healthy fats, and complex carbs at each meal. Choose high quality meats that are grass-fed and hormone/antibiotics free. Complex carbs includes legumes and starchy vegetables.
  • Eat healthy fat every day. Healthy fats include food like nuts, avocado, and olive oil.
  • Drink 2 or 3 liters of water each day. Six to eight 8 oz. glasses of water equals about 2 liters.
  • Depend on fresh fruits and vegetables for fiber, vitamins, nutrients and enzymes. Try to obtain most of your diet from foods that don’t require a label. If they do have a label, get in the habit of reading them thoroughly but keep in mind…the shorter the list, the better.
  • Use natural sugars such as honey, molasses, maple syrup, or agave.


  • Eat overly processed foods, particularly white flour and sugar or foods that are full of preservatives, dyes, or poor quality oils.
  • Avoid highly processed meats like low quality sausages, hot dogs, or beef jerky.
  • Stay away from artificial sweeteners (and artificial foods, in general).
  • Eat Saturated and trans fats.
  • Sugar-loaded beverages, including soda and juices.
  • Consume excessive amounts of alcohol. Some may choose to eliminate alcohol completely from their diets. Some choose moderation. Consider occasionally drinking a glass of red wine as an alternative.
  • All calorie-dense foods containing little or no nutritional value.
  • Avoid super-sizing your meals. Have clean snacks close at hand eat throughout the day so when it comes time for your meal you won’t be as inclined to go crazy.


At Fresh ‘N Fit Cuisine, we believe having a meal plan can greatly help you to eat clean. When you don’t have to worry about what you’re going to eat for lunch or dinner, you’ll be less like to buy fast food or foods that are frozen or processed.

We offer 5 chef prepared menus that include Paleo, Low Carb, Vegetarian, Gluten Free and our traditional Healthy Mix menu. Eat clean in 2016 and try us out today and save 10% off your first order with promo code: BLOG10!

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