Tag Archives: vegetarian

Vegetarian Ideas For Your Summer Cookout

The beginning of summer brings the unofficial start of grilling season. For some vegetarians, however, this means making do at backyard picnics with the same old crudités and soggy green salads — or worse — filling up at the chip bowl. But barbecues don’t have to be a washout for those who don’t eat meat.

Classic cookout foods can easily be transformed into delicious vegetarian fare.

Main Dishes

Be sure to offer some sort of plant-based protein, which can be as simple as a chilled bean salad! You’ll also find meat-free burgers and hot dogs in most grocery stores. Or, if you’re feeling adventurous, make your own homemade burgers out of beans, rice, grains or tofu. If you’re making chili for meat eaters, simply make another batch without the meat; add extra beans and veggies to thicken.

Side Dishes

From pasta salad and quinoa salad to pickled veggies and pico de gallo, there are lots of plant-based options to serve at your cookout.

Grilled vegetables are satisfying so matter your eating pattern! Marinated and grilled portobello mushroom caps are not only tasty, they offer a meaty texture that’s appealing to vegetarians and non-vegetarians alike. Or skewer mushrooms, peppers, squash and tomatoes, then grill them until slightly charred.

Deviled eggs, potato salad, and macaroni salads are safe foods for lacto-ovo vegetarians, and vegans can alter some of these recipes by substituting with dairy- and egg-free products. Try a vinegar-based dressing for broccoli or green bean salad. Or make a simple chopped salad using canned chickpeas, tomatoes, cucumber and bell peppers.

For more nutritious chip option, offer guests homemade kale or collard chips. Another traditional favorite you can enjoy is grilled corn on the cob.

Desserts

You can’t go wrong with fresh seasonal fruit such as water slices and an assortment of berries. If you’re looking for something more indulgent, soy, almond, cashew and coconut milk-based ice creams command more shelf space in today’s frozen food aisle, and for good reason: they taste absolutely delicious! And if you want to join in for some s’mores around the campfire, gelatin-free marshmallows guarantee your place. Grilling? Try peaches, mangos, pineapples, bananas and other fruit. The heat caramelizes their natural sweetness.

On the Road

New vegetarians and vegans often find it difficult to ask hosts about food — what will be served and how it will prepared. Most hosts, however, want their guests to enjoy themselves, so let them know you follow a vegetarian or vegan diet. You may be pleasantly surprised with their response. Some hosts will even go so far as to prepare dishes that are vegetarian- or vegan-friendly or at least won’t mind if you bring your own food.

If most dishes include meat, dairy, eggs or cheese, offer to bring food to share with the crowd so you won’t go hungry. As a courtesy, let the host know, as there may already be a crowded refrigerator or limited oven space, in which case, you can bring your own cooler or decide on a different recipe.

You’ll also want to follow good food safety practices. Bacteria grow rapidly when temperatures rise, and vegetarians and vegans aren’t immune from food poisoning. Keep perishable foods in the refrigerator until you’re ready to leave, and then keep chilled in an ice-filled cooler or by packing with frozen gel packs. Vegetarians who eat eggs and dairy products may keep these food items at room temperature for up to two hours at most (or just one hour if the temperature is over 90ºF) before they’ll need to be refrigerated. The same goes for cut fresh fruits and vegetables, as well as cooked food.

If refrigeration is unavailable at your holiday site or it will be difficult keeping foods cold, consider packing non-perishable foods that don’t need refrigeration such as whole fruits and vegetables (wash before eating), canned beans, chips, bread, crackers, nuts, peanut butter, mustard and pickles.

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


Meatless alternatives are always a healthy change of pace for mealtime as well as the backyard cookout. Fresh ‘N Fit’s vegetarian menu is one of our 7 chef prepared offerings made every week and delivered to your doorstop, office or gym.

Stay healthy all summer long by going veg this month. Use offer code BLOGJULY265 at checkout and get $20 off your first order of $50 of more. (Offer expires 9am, July 5th, 2019)

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Fresh ‘N Fit Cuisine’s Summer Lunch Menu Favorites

Summer is supposed be the season of relaxation but the reality is that most of us have a lot going on. With planning family trips, to picking up the kids from camp, to even just lounging at the pool, there is always something that needs to get done. Unfortunately, your health and fitness goals usually end up taking a backseat.

At Fresh ‘N Fit Cuisine, we don’t want that to be the case, so we offer you a ton of tasty Summer lunch options! Our chef prepared menus give you a healthy option to make it easier to stay away from the drive-throughs and vending machines.

Just like all of our other meals, our lunch menu offers carefully portioned dishes that are either 400 or 600 calories (Standard or Beast on our Paleo menu). When you only have an hour for lunch there’s no time to waste deciding what you’re going to eat.

Some of our most popular meals are now available for delivery through Uber Eats.

Here’s A Few of our Favorites From Next Week’s Menus

Healthy Mix: 

  • Shrimp Po’Boy Served on a Whole Wheat Hoagie Roll with Lettuce, Onion and a House Made Remoulade. Red Beans and Brown Rice on the Side.
  • Baked Buffalo Chicken Tender Wrap Made with Pepper Jack Cheese, Grilled Onions & Peppers Served with a Low Fat Blue Cheese & Chive Dipping Sauce. Roasted Sweet Potato Wedges on the Side.

Paleo:

  • Bison Green Chili Served with a Spinach Salad Made with Carrots, Raisins, Grape Tomatoes and Balsamic Vinaigrette
  • Ginger Peach Glazed Salmon with an Asian Vegetable Medley of Snow Peas, Carrots, Ginger, Red Onions and Mushrooms Made with Sesame Oil

Low Carb:

  • Cilantro Salmon Burger with a Curry Lime Vinaigrette. Served with a Fresh Spinach & Arugula Salad with Onions, Cherry Tomatoes and a Raspberry Vinaigrette
  • Caribbean Coconut Chicken Served with a House Made Mango Sauce. Jerk Spiced Coconut Cauliflower and Cilantro Black Beans on the Side

Gluten Free:

  • Mediterranean Chicken Thighs Topped with a Cucumber, Olive and Garlic Relish. Served with a Veg Medley of Swiss Chard, Grape Tomatoes and Asparagus. Creamy Herb Vinaigrette Made with Coconut Milk on the Side
  • Turkey Caesar Burger with Romaine Hearts and Grape Tomatoes. Diced Sweet Potatoes on the Side.

Vegetarian:

  • Quinoa Bowl Made with Kale, Carrots, Peppers, Ginger and Edamame Topped with Tofu and a Lite Teriyaki Sauce. Pita Bread on the Side.
  • House Made Pimento Cheese Served on a Flaky Croissant. Spinach Salad Topped with Tomatoes, Sunflower Seeds and House Made Ranch Dressing on the Side.

Celebrate the start of summer with $20 off your first order! Use promo code BLOGJUNE625 at checkout. (Offer expires 9am, June 28, 2019. Discount not valid on Uber Eats orders)

Fresh ‘N Fit Cuisine Nutrition Coaches: Healthy Eating Options For A Busy Schedule

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

How do you choose healthy meals when you are out to lunch that won’t break the bank? One way to is to choose a restaurant that has lunch specials. Restaurants know that you are on your lunch break and you need something quickly, healthy and low cost. Also, choose half portions when going out to eat, to keep the calories under control. Lastly, always incorporate a vegetable in your lunch meal.

If going out to lunch is not an option for you, and you bring a lunch to work; is it better to do your own meal prep or someone to do it for you? Meal prepping is a great way to stay healthy and save money. Additionally, it gives you full control of accomplishing your nutrition goals. Planning your meals for the week is a vital part of meeting your health goals.

In order to meal prep, several hours are needed on a weekend day to pre-cook all ingredients, such as chicken, turkey, vegetables, brown rice, and pasta. A great way to store your meals for the week is in plastic compartment bento lunch trays. Then you are good to go, every morning you grab your meal for the day. Planning ahead helps you achieve a healthy balance on your menu choices. This saves you time, money, and stress.

However, the only drawback is that meal prep can be time consuming. Not everyone has that kind of time on the weekend. So instead of spending your precious time on the weekend planning and cooking, you only have to spend a short time online ordering your next week’s meals.

At Fresh n’ Fit Cuisine, we have over 300 healthy meals that are available as Individual Meal Plans, with the option to customize, or as Single Meals. Our meal plan menus include PaleoLow CarbVegetarianGluten Free and our traditional Healthy Mix. Our single meals include selections from those same menus as well as Keto and hCG options.


Use promo code HEALTHYOPTIONS10 at checkout for 10% off your first order.

Fresh ‘N Fit Cuisine’s Featured Meals For The Week of November 19th

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Have you been craving some Thanksgiving dishes but can’t wait until next Thursday? Place your order before our 9am, Friday cutoff time and try our Oven Honey Roasted Turkey Breast + Cranberry Chutney + Pecan Cornbread Stuffing that’s part of our Healthy Mix menu.

If this is your first time trying Fresh ‘N Fit Cuisine, use promo code TURKEYNOW20 at checkout and take $20 off your order.


HEALTHY MIX

Breakfast
  • Breakfast Burrito Made with Egg Whites, Cheddar Cheese, Black Beans and Chicken Sausage. Served with Seasoned Red Potatoes and Pico de Gallo.
    kcal: 382 |  P: 23g  | C: 57g  | F: 5g

Lunch

Dinner
  • Oven Honey Roasted Turkey Breast Topped with Cranberry Chutney Over Pecan Cornbread Stuffing. Served with a Green Bean and Wild Mushroom Bake Topped with Crispy Onions.
    kcal: 412 |  P: 26g  | C: 36g  | F: 20g

VEGETARIAN
Breakfast

  • Pumpkin Cranberry and Walnut Muffin Served with Butter. Veggie Sausage Link and Low Fat Fruit on the Bottom Yogurt on the Side.
    kcal: 386|  P: 12g  | C: 46g  | F: 16g

Lunch

  • Roasted Vegetable Mac-n-Cheese with Asparagus, Brussels Sprouts, Mushrooms and Sun Dried Tomatoes. Served with Balsamic Green Beans and Blistered Cherry Tomatoes.
    kcal: 417 |  P: 26g  | C: 49g  | F: 13g

Dinner

  • Cajun Corn & Black Bean Cake Made with Veggie Sausage Patties, Egg & Flour Served over Cheddar Cheese Grits and Topped with Country Creole Gravy Made with Cream and Garlic. Vegetable Medley on the Side.
    kcal: 423|  P: 27g  | C: 62g  | F: 8g

LOW CARB

Breakfast
  • Ratatouille Eggs Made with Tomatoes, Zucchini, Yellow Squash, Basil and Bell Peppers. Served with Pork Sausage and Fresh Fruit on the Side.
    kcal: 398 |  P: 37g  | C: 23g  | F: 20g
Lunch
  • Mediterranean Chicken Thighs Topped with a Cucumber, Olive and Garlic Relish. Served with Roasted Vegetables and a Creamy Herb Vinaigrette Made with Coconut Milk on the Side.
    kcal: 396 |  P: 31g  | C: 12g  | F: 22g
Dinner
  • Blackened Mahi Mahi Topped with a Creole Coconut Sauce Served with Mashed Carrots. Steamed Broccoli and Roasted Parsnips on the Side.
    kcal: 380 |  P: 44g  | C: 24g  | F: 11g

PALEO

Breakfast
  • Tuscan Kale, Mushroom, and Roasted Red Pepper Frittata Served with Niman Ranch Bacon and Fresh Fruit.
    kcal: 450 |  P: 29g  | C: 31g  | F: 25g
Lunch
  • Pecan Crusted Pork Medallion with Braised Kale and Diced Onions. Served with Butternut Squash Soup on the Side.
    kcal: 419 |  P: 41g  | C: 34g  | F: 16g
Dinner
  • 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

If this is your first time trying Fresh ‘N Fit Cuisine, use promo code TURKEYNOW20 at checkout and take $20 off your order.

Fresh ‘N Fit Cuisine’s Featured Meals For The Week Of November 12th

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Experience delicious, chef prepared meals delivered to your door or picked up from over 120 locations around metro Atlanta. Whether you’re trying to lose weight, eat healthy or just don’t have time to cook, Fresh ‘N Fit Cuisine makes it easy for you to do it all.

If this is your first time trying Fresh ‘N Fit Cuisine, use promo code NOV12BLOG20 at checkout and take $20 off your order.


HEALTHY MIX

Breakfast
  • Home Made Pumpkin Spice Breakfast Bread Made with Brown Sugar, Cinnamon, Nutmeg and Cloves. Served with Turkey Canadian Bacon and a Hard Boiled Egg.
    kcal: 409 |  P: 19g  | C: 40g  | F: 18g

Lunch

Dinner
  • Shrimp and Grits Served with Sauteed Okra, Tomatoes and Butter Beans on the Side.
    kcal: 379 |  P: 35g  | C: 27g  | F: 14g

VEGETARIAN
Breakfast

  • Mediterranean Egg White Omelet with Spinach, Feta, Red Peppers & Onions and Artichoke Hearts. Seasoned Home Fries and a Veggie Patty on the Side.
    kcal: 422|  P: 15g  | C: 36g  | F: 20g

Lunch

  • Fajita Veggie Flatbread Made with Roasted Red Peppers, Mushrooms, Squash, Onions, Cilantro and Mozzarella Cheese. Served with Chili Corn, Black Bean and Garbanzo Bean Salad on the Side.
    kcal: 394 |  P: 20g  | C: 62g  | F: 10g

Dinner

  • Cheese, Broccoli, White Bean and Rice Casserole Topped with Almonds. Garlic Biscuit with Butter on the Side.
    kcal: 420|  P: 18g  | C: 38g  | F: 22g

LOW CARB

Breakfast
  • Mushroom, Spinach and Onion Crustless Quiche Served with Turkey Sausage Patty and Fresh Fruit.
    kcal: 417 |  P: 50g  | C: 25g  | F: 14g
Lunch
  • Cream of Chicken Soup Made with Bacon, Leeks, White Wine, Garlic, Coconut Milk and Shiitake Mushrooms. Roasted Beet Salad Topped with Pumpkin Seeds, Goat Cheese and a Lemon Vinaigrette.
    kcal: 396 |  P: 31g  | C: 21g  | F: 20g
Dinner
  • Salmon Topped with a Thai Green Sauce Made with Lime, Garlic, Crushed Red Pepper, Red Onions and Cilantro. Served with Ginger Mango Butternut Squash Puree. Portabella Mushrooms, Roasted Red Pepper & Asparagus Medley on the Side.
    kcal: 389 |  P: 48g  | C: 23g  | F: 11g

PALEO

Breakfast
  • Sweet Potato Souffle Flavored with Bacon Served with Pork Sausage Patties. Fresh Fruit on the Side.
    kcal: 451 |  P: 36g  | C: 40g  | F: 17g
Lunch
  • Blackened Grouper Served with a Creamy Cole Slaw and a House Made Shiitake Mushroom Salsa Made with Red Bell Peppers and Green Onions.
    kcal: 390 |  P: 40g  | C: 28g  | F: 13g
Dinner
  • Chicken Thighs Tajine with Lemon Glazed Parsnips and Baby Kale.
    kcal: 419 |  P: 36g  | C: 31g  | F: 17g

If this is your first time trying Fresh ‘N Fit Cuisine, use promo code NOV12BLOG20 at checkout and take $20 off your order.

Fresh ‘N Fit Cuisine’s Featured Meals For The Week Of November 5th

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Got lots of leftover candy from Halloween? Place your order by our 9am, Friday cutoff and you can start next week off the healthy way.

If this is your first time trying Fresh ‘N Fit Cuisine, use promo code STAYHEALTHYBLOG20 at checkout and take $20 off your order.


HEALTHY MIX

Breakfast
  • 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

Lunch

Dinner
  • Turkey Pot Roast Made with Red Potatoes, Carrots, Celery and Onions. Served with Herbed Lima Beans.
    kcal: 398 |  P: 27g  | C: 42g  | F: 13g

VEGETARIAN
Breakfast

  • Nutella and Low Fat Cream Cheese Filled Crepes. Served with Hard Boiled Egg and Fruit.
    kcal: 422|  P: 15g  | C: 36g  | F: 20g

Lunch

  • Vegetable Gumbo Made with Celery, Bell Peppers, Onions, Carrots, Okra, Tomatoes and Veggie Crumbles. Served with Red Beans and Brown Rice.
    kcal: 381 |  P: 21g  | C: 60g  | F: 6g

Dinner

  • Veggie Pot Pie Made with Broccoli, Cauliflower, Potatoes, Carrots, Celery, Onions, Parmesan Cheese and Green Peas. Served with a Broccoli Cauliflower Blend Topped With Low Fat Cheese.
    kcal: 380|  P: 18g  | C: 61g  | F: 10g

LOW CARB

Breakfast
  • Arugula, Tomato and Goat Cheese Quiche Served with Pork Sausage Patty and Fresh Fruit.
    kcal: 393 |  P: 30g  | C: 21g  | F: 21g
Lunch
  • Ginger Shrimp Stir Fry Made with Sesame Oil, Sesame Seeds, Carrots, Onions, Cabbage, Snow Peas and Red Bell Peppers Served with a Ginger, Scallion and Cilantro Sauce Topped with Peanuts.
    kcal: 415 |  P: 31g  | C: 25g  | F: 22g
Dinner
  • Goat Cheese and Spinach Stuffed Bison Meat Loaf Served with a Sun Dried Tomato Pesto. Asparagus on the Side.
    kcal: 420 |  P: 41g  | C: 11g  | F: 25g

PALEO

Breakfast
  • Stewed Spiced Apples Made with Cinnamon Topped with Pecans & Toasted Almonds. Served with Spaghetti Squash & Pork Ham Hash Browns.
    kcal: 407 |  P: 23g  | C: 33g  | F: 22g
Lunch
  • Bison Meatballs Served Over a Sweet Potato Mash Topped with a Mushroom Sauce. Braised Greens and Butternut Squash on the Side.
    kcal: 424 |  P: 42g  | C: 22g  | F: 16g
Dinner
  • Orange Baked Salmon Served with Roasted Parsnips & Celery. Apple Braised Kale Topped with Red Chili Flakes on the Side.
    kcal: 397 |  P: 43g  | C: 26g  | F: 14g

If this is your first time trying Fresh ‘N Fit Cuisine, use promo code STAYHEALTHYBLOG20 at checkout and take $20 off your order.

Fresh ‘N Fit Cuisine’s Featured Meals For The Week Of October 29th

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Planning on going to any Halloween parties this weekend? Yeah… so are we. Stay on track with your healthy eating this week and it won’t be as bad if you have an extra caramel apple. Make sure to get your order placed before our Friday, 9am cutoff.

If this is your first time trying Fresh ‘N Fit Cuisine, use promo code BLOGWEEK1029 at checkout and take 10% off your order.


HEALTHY MIX

Breakfast
  • Asparagus & Parmesan Frittata Served with Fruit on the Bottom Yogurt and Chicken Sausage Patty on the Side.
    kcal: 378 |  P: 36g  | C: 26g  | F: 14g

Lunch

Dinner
  • Peppercorn Crusted Beef Tenderloin Atop Potato Gratin Made with Artichokes, Onions, Garlic, Eggs and Thyme. Roasted Roma Tomatoes on the Side.
    kcal: 421 |  P: 47g  | C: 19g  | F: 16g

VEGETARIAN
Breakfast

  • Belgian Waffles Served with a Mixed Berry Sauce and Cinnamon Whipped Topping. Cheese Omelet on the Side.
    kcal: 422 |  P: 14g  | C: 50g  | F: 18g


Lunch

  • Spinach & Artichoke Stuffed Baked Potato Made with Culinary Cream, Tofu and Parmesan Cheese. Served with a Mixed Greens Salad Topped with Cherry Tomatoes and Sunflower Seeds. Housemade Ranch Dressing on the Side.
    kcal: 418 |  P: 21g  | C: 46g  | F: 18g

Dinner

  • Tortilla Lasagna Made with Onions, Tomatoes, Green Peppers, Mushrooms, Cilantro, Corn and Spinach Topped with a Red Sauce. Served with a Mexican Vegetable Medley.
    kcal: 404|  P: 20g  | C: 35g  | F: 22g

LOW CARB

Breakfast
  • Almond Flour and Flax Muffin Sweetened with Honey and Molasses Served with Butter. Low Fat Cottage Cheese on the Side.
    kcal: 409 |  P: 24g  | C: 20g  | F: 27g
Lunch
  • Philly Cheese Steak Bowl Made with Marinated Skirt Steak, Bell Peppers, Onions and Mushrooms Topped with Swiss Cheese Served with a Red Bean & Feta Salad.
    kcal: 415 |  P: 38g  | C: 25g  | F: 19g
Dinner
  • Curried Turkey Stew Made with Tomatoes, Chick Peas, Coconut Milk, Almonds and Jalapeno. Served with a Roasted Harissa Butternut Squash.
    kcal: 415 |  P: 35g  | C: 24g  | F: 21g

PALEO

Breakfast
  • House Made Pork Sausage, Acorn Squash, Julienned Red Bell Pepper and Kale Hash Topped with Toasted Almonds. Fresh Fruit on the Side.
    kcal: 414 |  P: 16g  | C: 32g  | F: 27g
Lunch
  • Italian Beef Cabbage Wraps Made with Ground Beef, Artichokes, Onions and Fennel Served with Marinara. Broccoli, Carrot and Red Onion Medley on the Side.
    kcal: 358 |  P: 27g  | C: 22g  | F: 19g
Dinner
  • Crab Stuffed Salmon Topped with a Lemon Vinaigrette and Served with Baked Acorn Squash. Roasted Red Peppers and Spinach on the Side.
    kcal: 415 |  P: 34g  | C: 32g  | F: 18g

If this is your first time trying Fresh ‘N Fit Cuisine, use promo code BLOGWEEK1029 at checkout and take 10% off your order.

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