Nutrition Blog — recipe

Quick & Easy Avocado Toast Recipe

Jillian Tedesco

Every time I make this meal, I think to myself, why don’t I make this more often? It takes about 8-10 minutes to make this fancy little breakfast. fit-flavors’s licensed and registered dietitian, Allison Lesko RD LD, spoils me each time we hang out at her place and makes me this. It's affordable, easy and sure to please. This meal is balanced with complex carbs, heart healthy fats and lean protein. Plus, if you opt for sprouted bread you will receive more vitamins and minerals.

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Immunity Boosting Strawberry Spinach Salad Recipe

Jillian Tedesco

This salad is full of nutrients and immunity boosting ingredients!  Anytime you make a salad there are no strict rules. I think sometimes with recipes there can be anxiety around making the dish perfect and following a recipe as closely as possible. Heck, I still feel that way sometimes. If you want to swap an ingredient, or add more or less of something to your liking, do it--you will love this salad even more!   Ingredients Salad Yields 4 servings Prep time: 10 minutes 1 bag of pre-washed spinach 12 oz cooked chicken breast (I used fit-flavors Pure Protein - Herb...

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5 Healthy BBQ Recipes

Jillian Tedesco

As a healthy chef, I love to grill but you won’t find me cooking hotdogs or heavy meats. I grill to bring flavor and dimension to my meals, all while creating an experience for my guests. We typically think of Memorial Day, Labor Day or the 4th of July as an opportunity to have a BBQ. So, I’m going to show you how you can make an amazing meal and not worry about throwing your healthy habits down the drain with heavy meats, processed carbs, or fattening potato salad.

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Jillian's Healthier Margarita

Jillian Tedesco

While no alcohol is truly healthy, responsibly enjoying an adult beverage in moderation isn't all bad as part of a balanced, healthy lifestyle. Tequila, for example, has been shown to have the following properties when consumed in small amounts (1-2 servings):

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How to Create A Flavor Profile

Jillian Tedesco

...this dish was poppin’ with flavors from the balance of ingredients, spices, and sauces--creamy tomato puree, bright citrus salsa, aromatic cilantro marinade, flakey grilled fish, spicy Spanish rice. I think we all can agree this is why we go out to eat and don’t cook at home. We like food that tastes good and leave the hard work to the chefs. Or, is this something we can experience in our homes and with our skills? Let me explain what a flavor profile is and walk you through how you CAN make a chef inspired dish at home!

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How To Make Your Own Garlic & Herb Marinade For Chicken, Steak, Fish, Veggies [Video]

Jillian Tedesco

Watch this quick video and learn how to make a fresh garlic and herb marinade at home for chicken, steak, fish, or even veggies!  Why do we marinate? Anytime you marinate a protein before cooking you get so much more flavor than without the marinade. 

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Simple Oil & Vinaigrette Salad Dressing Recipe [Video]

Jillian Tedesco

This dressing will last for a couple weeks in the fridge and is super convenient to have on hand. It's great when you're entertaining guests or just for yourself, especially if you love having a fresh salad with dinner.

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No-Bake Homemade Chewy Protein Granola Bar Recipe [Video]

Jillian Tedesco

These no-bake protein granola bars are perfect for busy adults and kids. Grab one for breakfast when you’re walking out the door or keep one wrapped in your bag so you’re always prepared with a healthy snack.

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