Category Archives: Vegetarian

25 Heart-Healthy Cooking Tips for American Heart Month

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To lower your risk of heart disease or to manage your existing disease, try these tips for preparing meals.

Limit Saturated and Trans Fat

  • Select lean cuts of beef and pork, especially cuts with “loin” or “round” in their name.
  • Cut back on processed meats high in saturated fat, such as hot dogs, salami and bacon.
  • Bake, broil, roast, stew or stir-fry lean meats, fish or poultry.
  • Drain the fat off of cooked, ground meat.
  • When you make a stew or soup, refrigerate leftovers and skim off the fat with a spoon before reheating and serving.
  • Eat fish regularly. Try different ways of cooking such as baking, broiling, grilling and poaching to add variety.
  • Include plant foods as sources of protein, including soybeans, pinto beans, lentils and nuts.
  • Replace higher-fat cheeses with lower-fat options such as reduced-fat feta and part-skim mozzarella.
  • Thicken sauces with evaporated fat-free milk instead of whole milk.
  • Move toward using lower-fat milk and yogurt. Start with 2-percent products, then move to 1-percent and finally to fat-free to adjust to the new taste.
  • Use liquid vegetable oils and soft margarine instead of stick margarine or shortening.
  • Limit trans fats often found in foods such as cakes, cookies, crackers, pastries, pies, muffins, doughnuts and French fries. Many food manufacturers have removed trans fats from their foods. Check the Nutrition Facts Label on food packaging to see if trans fats are listed.
  • Use small amounts of oils such as canola and olive in recipes and for sautéing.
  • Make salad dressings with olive or pecan oil.

Eat Foods Containing Omega-3 Fatty Acids

  • Select oils that provide omega-3 fatty acids, such as canola or flaxseed oil.
  • Add walnuts to cereal, salads or muffins. Try walnut oil in salad dressings, too.
  • Eat two 4-ounce portions of fatty fish each week, such as salmon, lake trout, albacore tuna (in water, if canned), mackerel and sardines.
  • Some chickens are given feed that is high in omega-3s so their eggs will contain more as well. When buying eggs, check the package label.

Reduce Salt (Sodium)

  • Prepare foods at home so you can control the amount of salt in your meals.
  • Use as little salt in cooking as possible. You can cut at least half the salt from most recipes.
  • Add no additional salt to food at the table.
  • Select reduced-sodium or no-salt-added canned soups and vegetables.
  • Check the Nutrition Facts Label for sodium and choose products with lower sodium content.
  • Season foods with herbs, spices, garlic, onions, peppers and lemon or lime juice to add flavor.

Source: Taylor Wolfram, MS, RDN for the Academy of Nutrition & Dietetics


At Fresh ‘N Fit Cuisine, our Healthy Mix and Vegetarian menus adhere to the healthy eating guidelines of the American Heart Association and the Academy of Nutrition & Dietetics. Try our 5 gourmet menus that also include paleo, low carb, gluten free today and get $20 off your first order with promo code BGFEB20 at checkout.

What do 2 of Atlanta’s Most Popular Radio Personalities Have In Common?

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Anyone who has experienced the joys of Atlanta’s morning commute has most likely listened to either of radio’s most popular morning shows…Q100’s The Bert Show and 94.9 The Bull’s Caffeinated Radio with Jason and Kristen. Because of their different musical formats, one might think that the 2 shows wouldn’t have that much in common with each other. While that might be true to some extent, the biggest similarity is Fresh ‘N Fit Cuisine’s meals.
Why are The Bert Show’s Cassie Young and Caffeinated’s Kristen Gates eating our meals? Because they work! Cassie and Kristen are always on the go, so finding time to eat nutritionally balanced meals, much less prepare them, has always been a big problem for them. That’s where Fresh ‘N Fit Cuisine comes in!
Both Cassie and Kristen have been enjoying our Custom Meal Plan option, which allows them to choose their favorites from each of our 5 menus. Our chef-prepared meals are a perfect fit for their busy lifestyle and can be for yours too! So whether you need a meal planhealthy snack packs, or low calorie desserts, stop wasting time grocery shopping, cooking and cleaning and let our chefs take care of all of the work.

Try our 5 gourmet menus that include paleo, low carb, gluten free, vegetarian and healthy mix, today and get $20 off your first order with promo code JAN20BLOG at checkout.

Cassie’s Custom Menu For The Week of January 30th

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As an important part of Q100’s The Bert Show, Cassie Young is always on the go. Our meals are a perfect fit for Cassie’s busy lifestyle and can be for yours too! So whether you need a meal plan, healthy snack packs, or low calorie desserts, stop wasting time grocery shopping, cooking and cleaning and let our chefs take care of all of the work.
To order Cassie’s Custom Menu or build your own from over 300 meals, make sure you place your order by 4PM on Thursday, January 26th.

#CassiesCustomMenu for the week of January 30, 2017

Monday – Wednesday
Breakfast
  • Nutella Crepes (Vegetarian) Calories: 422; Protein: 15g; Carb: 36g;  Fat: 20g
  • Twice Baked Sweet Potato (Paleo) Calories: 404; Protein: 21g; Carb: 40g; Fat: 15g
  • Raspberry Date Chia Pudding (Paleo) Calories: 452; Protein: 41g; Carb: 37g; Fat: 14g
Lunch
  • Vegetable Gumbo (Vegetarian) Calories: 381; Protein: 21g; Carb: 60g; Fat: 6g
  • Turkey Crossant (Healthy Mix) Calories: 390; Protein: 18g; Carb: 42g; Fat: 15g
  • Blue Crab Cakes (Low Carb) Calories: 384; Protein: 27g; Carb: 20g; Fat: 22g
Dinner
  • Curried Turkey Stew (Low Carb) Calories: 415; Protein: 35g; Carb: 24g; Fat: 21g
  • Stuffed Butternut Squash (Vegetarian) Calories: 389; Protein: 14g; Carb: 56g; Fat: 14g
  • Veggie Pot Pie (Vegetarian) Calories: 386; Protein: 10g; Carb: 57g; Fat: 14g
Thursday – Friday
Breakfast
  • Egg White Benedict (Vegetarian) Calories: 384; Protein: 25g; Carb: 47g; Fat: 9g
  • Peanut Butter Flax Granola Bar (Low Carb) Calories: 380; Protein: 20g; Carb: 30g Fat: 15g
Lunch
  • Beet Risotto (Vegetarian) Calories: 408; Protein: 19g; Carb: 61g; Fat: 8g
  • Jambalaya Bake (Healthy Mix) Calories: 383; Protein: 22g; Carb: 57g; Fat: 6g
Dinner
  • Stuffed Poblano Pepper (Vegetarian) Calories: 418; Protein: 16g; Carb: 59g; Fat: 15g
  • Turkey Pot Pie (Healthy Mix) Calories: 417; Protein: 27g; Carb: 28g; Fat: 22g

Pick your start date today and get 10% off your first order when you use promo code CASSIE10BL at checkout.

Cassie’s Custom Menu is back for 2017!

fresh_n_fit_cy03Fans of Q100’s The Bert Show have probably heard Cassie Young talk about how she has struggled to find a meal plan service that offers everything she’s been looking for: variety, great tasting food, and convenience.
Well, she’s found all of that and more with Fresh ‘N Fit Cuisine’s Winter Menus. If you’re looking for a solution to get fit and healthy in 2017 (and maybe lose a few pounds along the way), then look no further.
Our new a la carte options allows you to order individual meals, in any quantity, or add a few extra meals to your plan.
Our meals are a perfect fit for Cassie’s busy lifestyle and yours too! So whether you need a meal plan, healthy snack packs, or low calorie desserts, stop wasting time grocery shopping, cooking and cleaning and let our chefs take care of all of the work.
To order Cassie’s Custom Menu or build your own from over 300 meals, make sure you place your order by 4PM on Thursday, January 19th.

#CassiesCustomMenu for the week of January 23, 2017

Monday – Wednesday
Breakfast
  • Belgian Waffles (Vegetarian) Calories: 422; Protein: 14g; Carb: 50g;  Fat: 18g
  • Paleo Hot Cereal(Paleo) Calories: 519; Protein: 21g; Carb: 40g; Fat: 33g
  • Buffalo Chicken Quiche (Paleo) Calories: 450; Protein: 42g; Carb: 34g; Fat: 18g
Lunch
  • Savory Crab Crepes (Healthy Mix) Calories: 409; Protein: 17g; Carb: 57g; Fat: 9g
  • Shrimp Scampi (Low Carb) Calories: 380; Protein: 49g; Carb: 17g; Fat: 10g
  • Bison Burger (Paleo) Calories: 549; Protein: 56g; Carb: 34g; Fat: 21g
Dinner
  • Mushroom Lasagna (Vegetarian) Calories: 380; Protein: 17g; Carb: 36g; Fat: 19g
  • Veggie Jambalaya (Vegetarian) Calories: 386; Protein: 21g; Carb: 37g; Fat: 7g
  • Turkey Salisbury Steak (Paleo) Calories: 350; Protein: 45g; Carb: 27g; Fat: 7g
Thursday – Friday
Breakfast
  • Cinnamon Buttermilk Pancakes (Healthy Mix) Calories: 418 ; Protein: 17g; Carb: 69g; Fat: 14g
  • Butternut Squash with Sage Sausage (Paleo) Calories: 372; Protein: 39g; Carb: 26g Fat: 12g
Lunch
  • Mongolian Beef (Low Carb) Calories: 384; Protein: 40g; Carb: 24g; Fat: 13g
  • Portobello Panini (Vegetarian) Calories: 404; Protein: 18g; Carb: 48g; Fat: 15g
Dinner
  • Hungarian Paprikash (Vegetarian) Calories:384; Protein: 12g; Carb: 49g; Fat: 14g
  • Caramelized Onion & Spinach Crepes (Vegetarian) Calories: 391; Protein: 16g; Carb: 37g; Fat: 17g

Pick your start date today and save $20 off your first order when you use promo code CASSIE20BL at checkout.

How Vitamin C Supports a Healthy Immune System

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Vitamin C, or ascorbic acid, is a water-soluble vitamin well known for its role in supporting a healthy immune system. Because your body cannot make vitamin C, it must come from the foods you eat every day.

Research shows vitamin C is essential for the growth and repair of tissue all over the body. Vitamin C helps heal wounds and repair and maintain healthy cartilage, bones, teeth and skin. As an antioxidant, vitamin C fights free radicals in the body which may help prevent or delay certain cancers and heart disease, and promote healthy aging. Vitamin C also seems to reduce the progress of cartilage loss in those with osteoarthritis. Though it may not keep you from catching a cold, there is evidence that high doses of vitamin C may decrease the length of cold symptoms by as much as one to one-and-a-half days for some people.

Sources of vitamin C are abundant and extend well beyond the ever-popular orange or orange juice. Many fruits and vegetables supply this vital vitamin. Sources of vitamin C include citrus fruits, tomatoes, potatoes, strawberries, green and red bell peppers, broccoli, Brussels sprouts and kiwifruit, among others. You can enjoy these foods raw or cooked, but it’s important to note that fruits and vegetables lose vitamin C when heated or stored for long periods of time. To get the most nutrients, eat them as soon as possible after shopping and consider steaming or microwaving vegetables for short periods of time to limit nutrient loss.

Vegetarians may be especially interested to know that vitamin C helps the body to better absorb non-heme iron — the kind from plant foods such as beans, spinach and quinoa. To get this benefit, combine vitamin C-rich foods with iron-rich plant foods in the same meal. For example, combine black beans and salsa or create a flavorful spinach salad with strawberries and mandarin oranges.

Source: Marisa Moore, RDN, LD for the Academy of Nutrition & Dietetics


Who’s ready to eat healthier and lose weight in 2017? If you are, then start off the year by enjoying our NEW WINTER MENUS! Choose from Paleo, Low Carb, Vegetarian, Gluten Free or our traditional Healthy Mix menu. We even have hCG and 30 day cleanse approved meals.

Pick your start date today and save $20 off your first order when you use promo code JAN20BLOG at checkout.

New Year. New Menus. New You.

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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.

6 Easy Vegetarian Sources Of Protein

pan-1832926_1920Don’t want to rely on animal-based proteins? Fortunately, vegetarian sources are easy to come by.

We all need protein to survive. But there’s a common misconception that we need all our protein from meat, milk, and other animal-based sources. Past studies have shown that relying too heavily on red meat as a source of protein can impair your vision and shorten your lifespan, and research from the University of Aberdeen in Scotland has found that it can also increase your risk of colon diseases. According to a different study, choosing vegetarian sources of protein can help you lose weight. Belgian researchers studied the diets of just over 3,000 adults and found that people who ate more plant proteins had lower BMIs and smaller waist circumferences.

Adults need about one gram of protein per kilogram of body weight per day, and it’s easy to get your protein requirements from the following plant sources.

Edamame

Containing 28 grams of protein, a single cup of cooked soybeans has the same amount of protein as a three-ounce steak. Whole soybeans have more than three times the protein of tofu and soymilk, so you’re better off finding interesting ways to cook the beans rather than resorting to more processed versions of soy.  Edamame, the Japanese snack, is a form of salted, boiled soybeans.

Quinoa

Quinoa, the ancient South American grain that’s getting more popular lately, has the most protein of any grain—10 grams per cup. Not only is it a good source of plant protein, but, along with soybeans, quinoa is also one of very few non-meat “complete” proteins, meaning that it contains all nine essential amino acids. Plus, it has lots of whole grain fiber. Technically a seed rather than a grain, quinoa can be used in place of rice or mixed with dried fruit and nuts for an easy breakfast.

Beans and Legumes

While soybeans are the best in terms of protein content, other beans and legumes, including white beans, black beans, chickpeas, lentils, and peas, aren’t far behind. Their protein content ranges from 14 to 19 grams per cup. Interestingly, dried beans have higher protein content than canned, so avoid the hormone-disrupting BPA that usually accompanies canned food by purchasing dried beans will provide you with more protein. Another benefit to beans and legumes is that they’re high in healthy complex carbohydrates, making them a good addition to a moderate carbohydrate diet because they’re beneficial to the colon.

Green Veggies

Vegetables don’t pack quite the power punch that beans and whole grains do, but you can still get a good amount of plant-based protein from them. Spinach, collards, and other leafy greens contain around five grams per cup, cooked, while other green vegetables like broccoli, brussels sprouts, and asparagus contain slightly more, about six grams per cup, cooked. Medium artichokes have about four grams of protein. The easiest way to enjoy artichokes is to steam them whole and dip them in melted organic butter for an easy appetizer or afternoon snack.

Mushrooms

Add a few sautéed mushrooms to your leafy greens to up their protein content even more. A cup’s worth of white mushrooms will add three grams of protein to any dish you’re making, and shiitake mushrooms will add slightly less than that. Consider growing your own mushrooms in a backyard garden. It’s easier than you think!

Peanuts

All nuts contain protein, but the amounts vary widely depending on which type you pick. Fortunately, peanuts are some of the tastiest and they have the highest protein levels, at eight grams per ounce (that’s two tablespoons). Grab a handful as an afternoon snack, and you’ll wind up with nearly as much protein as a piece of fish.

Source: Emily Main, Organic Life


At Fresh ‘N Fit Cuisine, we know that you don’t have to be a vegetarian to go meatless every now and then. If you are, then our lacto-ovo Vegetarian menu is filled with healthy meatless alternatives that low in fat and cholesterol. Many of our meals include the 6 sources of protein listed above. Our Healthy Mix menu also features a “No Beef” and “No Seafood” option as well.

Ready to try our chef prepared, gourmet meals? Use promo code BLOGNOV20 at checkout and get $20 off your first order!

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