Category Archives: Recipes

4 Healthy Christmas Dinner Food Swaps

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By: Julia Lott, MS, RD, LD, Fresh ‘N Fit Cuisine

If you are hosting Christmas dinner, you are most likely already making your grocery list.  Many of your guests having been attending holiday parties all month long; most of these dishes are high in fat, sodium, and calories.  Listed below are a few common Christmas table favorites and some changes to the recipes to cut back on calories.   

Creamed Spinach

Creamed Spinach can be very high in fat since it has butter and cream.  Spinach is nutrient rich; however, all the extra cream and cheese in this dish can make it unhealthy.  Check out the revised recipe to serve a delicious and nutritious dish at your table.  Here is an original recipe and a revised one with less calories and fat.   

Original Recipe

3 (10 ounce bags) spinach

1 ¼ cup heavy cream

¼ cup butter

2 tablespoons minced garlic

3 tablespoons onion

6 slices Provolone cheese

½ cup grated Parmesan cheese

Cal: 244 kcal   Fat: 24g

6 – 8  servings per recipe


3 (10 ounce bags of spinach)

3 tablespoons of extra virgin olive oil

½ cup onion minced

2 tablespoons of all-purpose flour

1 ½ tablespoons of 1% milk

1/3 cup Parmesan cheese

¼ cup light cream cheese

Cal: 150 kcal  Fat:  9g

6 – 8  servings per recipe             

Honey Baked Ham

Honey baked ham is a fan favorite during Christmas.  What makes it so delicious is the honey and sugar when it is baked.  Here is a way to still get that sweet honey flavor without all the sugar.

Original Recipe

1 5lb ready to eat ham

¼ cup whole cloves

¼ cup dark corn syrup

2 cups honey

2/3 cup butter

Cal: 391kcal  Fat: 21 g  Sugar:  29g

4 oz serving of ham        


1 5lb ready to eat ham

¼ cup whole cloves

¼ cup pineapple juice

¼ cup orange juice

2 tablespoons firmly packed brown sugar

2 tablespoons honey

1 tablespoon orange juice

Cal: 238 kcal  Fat: 5 g  Sugar:  13 g

4 oz serving of ham

Spinach and Artichoke Dip

Spinach and artichoke dip is so delicious.  Unfortunately, it’s loaded with calories and fat.  Here are a few modifications to help reduce the calories and fat in this appetizer.  Also, you could have wheat or multi-grain crackers and even raw veggies for dipping instead of bread.

Original Recipe

8 oz cream cheese

2/3 cup sour cream

1/3 cup mayonnaise

2 cloves garlic minced

14 oz artichoke hearts drained

1 ½ cups shredded mozzarella cheese

½ grated Parmesan Cheese

½ cup Gruyere cheese

Cal: 292 kcal Fat: 20 g Sat Fat: 8g

12 servings per recipe


½ cup fat free sour cream

3 cloves garlic minced

14 oz artichoke hearts drained

10 oz frozen spinach

1  8oz block low fat (1/3 less fat) cream cheese

1 8oz block of fat free cream cheese

6 oz shredded part skim mozzarella cheese

1 oz grated Parmesan cheese

Cal: 138kcal Fat: 8 g Sat Fat: 4 g

12 servings per recipe

Pecan Pie

A popular dessert during the holidays is pecan pie.   It is so scrumptiously gooey, crunchy, and sweet!

Below is a lower sugar version that will still satisfy your sweet tooth and won’t go way over on sugar intake.  The addition of dates in the revised recipe helps keeps the chewy texture, while reducing calories, fat, and sugar. 

Original Recipe


1 unbaked 9” pie shellFilling

1 ¾ cup white sugar

¼ cup dark corn syrup

¼ cup butter

2 teaspoons corn starch

3 eggs

¼ teaspoon vanilla extract

1 ¼ chopped pecans                                      

Cal: 512 kcal Fat: 27g Sugar 47g

8 servings per recipe




5 oz oat flour

1 tablespoon sugar

1 tablespoon nonfat dry milk powder

¼ teaspoon baking powder

¼ cup vegetable shortening

2 tablespoons unsalted butterFilling

1 cup pecan halves

1 cup whole pitted Medjool dates

2 tablespoons unsalted butter

¾ cup dark corn syrup

1 teaspoon vanilla extract

3 large eggs

Cal: 298 kcal Fat: 17g Sugar: 25g

8 servings per recipe

If you still need extra help during the holidays, let the Fresh ‘N Fit chefs make it a little easier for you.

Try the clean, healthy meals found on all 7 of Fresh ‘N Fit’s  menus and when you use promo code DECBLOG10, you’ll get 10% off your first order.

Behind The Scenes: Making Our Lemon Poppyseed Bread

We love hearing from our customers about how much they love our meals. One of the most popular items we make is our Lemon Poppyseed Bread. Prepared each week by our Chef Garde Manger, Haley, the Lemon Poppyseed Bread will have you definitely coming back for more. Try it today at Fresh ‘N Fit Cuisine and get $20 off your first order with promo code PINJUL20.


Tuesday 10: 10 foods you need in your diet

Our newest series is Tuesday 10 inspired by Each Tuesday, we’ll be sharing 10 different things related to your health and overall well-being. On week 1, we’ll be sharing 10 foods you need in your diet for different nutrient boosts and for a well rounded diet! Remember, a great way to ensure you’re getting a well balanced diet without planning, cooking, or cleaning, is choosing Fresh ‘n Fit Cuisine! Our FRESH, gourmet, chef prepared meals are a great way to eat healthy and convenient even in the busiest of lifestyles! SAVE 10% on your first order with promo code BLOG10! Order online at or by phone at 678-208-0341! Now, onto the Tuesday 10!


1. Quinoa: Quinoa is often labeled the “super grain of the future”. Although thought to be only a food trend by some, quinoa (pronounced KEEN-WAH) is actually a superfood because it is packed with protein, fiber, minerals, and is gluten free! Because of it’s high protein power, it’s loaded with all the amino acids that are essential for a healthy diet!

2. Beans: Beans may seem like an obvious choice, but their nutritional value is often overlooked. High in fiber and antioxidants, beans aren’t just good for your heart and waistline, they may aid in disease prevention as well!

3. Apples: We’ve all heard the saying, “an apple a day will keep the doctor away”, but just what are the actual benefits of apples? Turns out the pack quite the punch of soluble fiber (4 grams per medium apple) and the antioxidants and pectin found in apples promote weight loss.

4. Steel-cut oats: Although they can be time consuming to prepare, the health benefits are enormous! Steel-cut oats can prevent heart disease, diabetes, provide blood pressure control, and aid in weight loss. For a easy way to incorporate steel-cut oats into your diet, try refrigerator oats!

5. Blueberries: Blueberries are a great source of antioxidants and can help reduce belly fat as well as cardiovascular disease!

Tuesday 10 3.

6. Fish: Fish is a no brainer….and it happens to be good for your brain, as well as your heart!

7. Kale: It seems that kale is everywhere lately! Pair up kale and quinoa for a superfood salad or bake in the oven for 15 minutes for a crunchy snack and a great alternative to potato chips!

8. Greek yogurt: By combining greek yogurt with steel cut oats, you have a tasty breakfast on the go!

9. Sweet potatoes: Sweet potatoes may be a surprise, but they are a nutritional powerhouse! They are known to promote bone health, water balance, and normal blood pressure.

10. Nuts: Nuts are a quick, salty, and crunchy snack that is sure to satisfy, but did you know they are also great for your heart?


We’ll see you next week on Tuesday 10!


Healthy Breakfast Ideas

With the kids being back in school and so many conflicting schedules, it can be a challenge to cram breakfast into your busy mornings. Today, we’ve compiled a list of 10 healthy and easy breakfasts you can throw together for on-the-go mornings! Remember, Fresh ‘n Fit Cuisine now features a Breakfast/Lunch plan available in 5 or 7 day plans! With this new option, you can eat healthy and conveniently during the day while saving dinner for family time or dining out! SAVE 10% on your first order with promo code BLOG10!

1. Peanut Butter Banana Smoothie Smoothies are a perfect on-the-go snack any time of day. Blend 1 frozen banana, 2 tablespoons natural peanut butter, 1 cup soy or almond milk (which keep longer out of the fridge than regular milk), and a few ice cubes. (Add a scoop of your favorite chocolate or vanilla protein for an extra protein boost.) If this is a morning snack, keep it in a tight-sealing container and throw it in a gym or work bag. For an afternoon boost, prep it the night before and freeze, remove in the morning, and it will be thawed and ready to enjoy after lunch.

2. Fruit and Yogurt Smoothie Here’s a simple and delicious smoothie recipe for the morning rush. Blend 1 cup plain Greek yogurt with 1 cup frozen fruit (banana and berries work very well) with ½ cup liquid (milk, juice, coconut water — whatever you like). Freeze overnight and thaw throughout the day to enjoy in the afternoon, or blend up in the morning.

3. Zucchini Bread Oatmeal Take a classic baked loaf and make it into oatmeal with this recipe! Adding shredded zucchini to oatmeal is a great way to fit in an extra serving of veggies. Throw on a handful of toasted walnuts or pecans for some added crunch.

4. Quinoa Fruit Salad Spice up a plain old fruit cup with a scoop of superfood quinoa. Toss the whole shebang around until the quinoa is evenly distributed through the fruit. Add a scoop of plain yogurt and a drizzle of honey for a little extra body.

5. Overnight Oats This is the ultimate lazy-person breakfast. The night before, combine ½ cup milk, 1/3 cup rolled oats, ½ a banana (mashed), ¼ cup chopped nuts, and a sprinkle of cinnamon in sealed Tupperware container. By morning, you’ll have delicious cold overnight oats! These can also be heated in the microwave for 1-2 minutes if in the mood for something warm.

6. Peanut Butter, Banana, and Oatmeal Breakfast Cookies Cookies for breakfast? Yes please! While Oreos or Chips Ahoy may not make a balanced breakfast, a homemade cookie made of banana, peanut butter, protein powder, and oats is a wholesome choice. Plus, you can pick and choose what you like to mix — go for almond butter and raisins in one batch, or peanut butter chocolate chip in another.

7. Egg White Sandwich Who doesn’t love a classic egg sandwich? Try giving it an extra healthy twist. Microwave 2 egg whites along with 1 handful spinach and a sprinkle of salt for 30-45 seconds. Place in a whole wheat English muffin or sandwich thin with 1 slice of cheddar cheese (optional). Wrap in foil so the cheese melts evenly, and enjoy whenever the craving hits!

8. PBB&C Say what? A PBB&C is a great twist on the classic PB&J — peanut butter, banana, and chia. Try adding this superfood twist to the classic PB sandwich with ½ a banana (sliced) and a sprinkle of chia, which is packed with vitamins and minerals (like six times more calcium than milk!).

9. Pumpkin and Granola Parfait This one’s perfect to try out as fall sets in. In your favorite small Tupperware container (with a reliable lid!), top plain Greek yogurt with canned pumpkin puree and a handful of granola, then sprinkle with cinnamon. The best part? Pumpkin is a bonafide superfood rich in beta carotene, which is essential for eye health.

10. Whole-Wheat Banana Blueberry Flax Muffins At 200 calories each, these hearty, wholesome muffinsmake for the perfect portable breakfast. Flax lends a healthy dose of fiber and omega-3 fatty acids. Mashed bananas (one of our favorite healthy baking subsitutions) allow for a slight reduction in the added fat and sugar in this recipe, too.

Easy 4th of July recipes & holiday weekend sale!

Every 3rd of July I have a last minute panic on what I’m going to bring to our annual 4th of July celebration. If you’re as last minute as me, you’re probably looking for quick, easy, and healthy foods you can throw together from your pantry or after a quick stop at your neighborhood Publix. Today I’ve scoured the Internet for you and I’m going to share with you 5 easy & healthy things to take to your 4th of July bash this year!


1. Flat Fruit Pizza

If you’re looking for a sweet alternative to flag cupcakes or the patriotic sheet cake, try out this recipe for flag fruit pizza, which is guaranteed to wow the crowd. The crust is made out of sugar cookie dough (or you can buy a ready-made pie crust), the “sauce” is a mixture of cream cheese, powdered sugar, and frozen whipped topping, and the top is finished with a glaze and patriotic colored fruits.

2. Kettle Corn

Simply pop your popcorn like you normally would and add food coloring. Voila! You’ve got yourself a bag of patriotic bite-sized treats.

3. Independence Punch

Quench your guests’ thirst like never before with a patriotic punch, which uses cranberry juice, your favorite blue-colored sports drink, sparkling water (or a diet clear soda), and ice.

4. Independence Trifle

While we’re all prone to making cooking faux pas, this red, white and blue trifle will have you looking like the super star you are. We’ve come across tons of recipes for Independence trifles, but none so fun or easy as this one, courtesy of

5. Fruit Skewers

These skewers are downright healthy and a much better alternative to all the heavy potato salad, burgers, and potato chips typically found at July Fourth barbecues. Present the fruit skewers as your table’s centerpiece, dip the fruit in chocolate to make a sweet treat, and let your kids get in on the action by creating an assembly station.

We at Fresh ‘n Fit Cuisine hope that all of you have a happy and safe 4th of July! Be sure to take advantage of our holiday weekend flash sale & get 15% OFF your first order with promo code JULY4!