Nutrition

EAT REAL FOOD. NOT TOO MUCH AND MOSTLY PLANTS.
I tell all my clients: exercise will help control your weight, combat diseases, improve your mood, boost your energy and promote better sleep. However, your diet will truly change the way you look and feel. You can have a great six pack under a layer of bad food choices. I'm not a fan of 'fad diets' - I believe in moderation and finding what works for you and most important - it's SUSTAINABLE. I love food, wine and dessert - and remind myself constantly about moderation. I look at it as a challenge (and I love a good challenge!). If it wasn't challenging we'd all be fit and healthy. :)
I am trying to be a better cook. I want to make cooking and eating enjoyable for my entire family. Almost everything I make is 6 ingredients or less, easy and devoured by my family and friends. Some you can freeze for later, too.

Check out LAVA FIT'S NUTRITION COACHING

And I always choose organic and/or local when possible. CHEERS!
*follow @lavafithi on Instagram or Facebook for more 'food-spiration'*

CHICKEN/MEAT

• Crock Pot Balsamic Basil Chicken  - MY GO TO!!!! I make this for any 'meal train' or when guests are in town. ALWAYS use boneless, skineless chicken thighs for this one. 
• Crock Pot Chicken Curry - I used the recipe to get an idea of how much, but revamped it. Didn't add tomato paste or chicken broth. Added whole can of lite coconut milk, diced kabocha squash, diced mini sweet peppers and only used thighs. Your kitchen will smell amazing all day!
• Baked Pesto Chicken - so easy, so simple. SO GOOD. 
• Moroccan Lamb Meatballs - We like Moroccan food. You can always change out the meat. Don't hate. 
• Butternut Squash Chicken Curry- anything butternut and curry goes together 
• One Pan Moroccan Lemon Chicken - Again, we love Moroccan. 
• Chicken Broccoli Bake - One sheet pan? Yep. 
• Buffalo Chicken Stuffed Spaghetti Squash - MMMM and so low carb. 
• One Skillet Chicken Thighs with Butternut Squash - did someone say ONE skillet? 
• Turkey Stuffed Peppers - please make your own and don't buy the sodium filled ones from Costco. 
• Crock Pot Brazilian Curry Chicken - CrockPot. Curry. Brazil. DO IT
• Paleo Crockpot Chicken Teriyaki - CrockPot. Teriyaki. YUM. 
• Asian Sous Vide Wings - If you don't have a Sous Vide - buy one NOW. TIME NOW. 
• Lemon Chicken Soup (with Orzo) - I didn't add orzo to mine, but it'd be an amazing addition. 
• InstaPot Dijon Chicken - I used chicken breast, no olive oil, put the mushrooms in whole and added broccoli that ended up super soft, but hey! It's broccoli. Kids ate and enjoyed too (minus the mushrooms). Set InstaPot for Poultry (15 min). 
• Thai Basil Turkey Meatballs- SO MUCH FLAVOR! Kids loved these too. I used this recipe as a guide. Used shallot instead of scallions, no red pepper flakes (because of little people), regular curry instead of green curry paste (didn't have any on hand), a lot of chicken broth and only about 1/2 cup of coconut milk (all I had). I also added Thai Basil to the meatballs and to the broth. I also took some and baked them. Both versions were great! 
• Panda Express Mushroom Chicken- My husband LOVES Panda Express. I do not because of the amount of sodium and other stuff. Found this recipe.... move over Panda Express! Mom's is always better. 
• Moroccan Braised Chicken, Lentils and Tomato
• Taco Casserole - A different meal for Taco Tuesday! 
• InstantPot Balsamic Chicken- When you don't have time to do this in the crockpot... InstantPot to the rescue! This is SO tasty, you'll want to drink the sauce.
• Greek Chicken Kabobs- Damn delicious is correct! The kids were like, "this chicken is GOOOOD!"
• Southwest Zucchini Boats - another Taco Tuesday option
• Sous Vide Korean Chicken Wings - SO EASY and SO TASTY. Great for football season
• Mexican Lasagna - Taco Tuesday is a big thing in our house. Tacos are always a hit, sometimes I switch it up with this recipe
• Slow Cooker White Chicken Chili (and white beans too)- So good on a cold rainy, Hawaiian day. The coconut milk makes this one stand out!
• Thai Chicken Curry- one-pan dinner! So many flavors and so easy.
• Korean Paleo Chicken Thighs- Sweet and spicy- gochujang!
• Chicken and Chickpea Curry- similar to my fave vegetarian curry, but this one has chicken too
• 30-Minute Baked Boneless Chicken Thighs - I threw this together for myself and the kids, and we all loved it. I didn't have tomato paste or dijon mustard so I used spaghetti sauce and honey mustard. Paired it with crispy Brussels.
• Buffalo Chicken Dip - I have this in the Pupu Section below...but can easily be a meal if served with baguette and a veggie! Did A LOT of InstaPot shredded chicken breast (about 2.5lbs), but kept the remaining ingredients the same! Maybe add a bit more hot sauce :) 
• Chicken with Potatoes and Chive Butter Sauce - I made mine with skinless, boneless chicken thighs... did everything the same except baked at 400 for 20-ish minutes. Removed the potatoes from the recipe... made the Herby, Seedy Butter Lettuce Salad (see Vegetarian section below)! Should add: this recipe is shallots, lemon, and butter! AMAZING!!!
• Creamy Lemon Garlic Chicken - just feels clean :) 
• Greek Lemon Chicken - I like Greek. Can you tell? 
• Meatballs - I make these with ground beef or ground pork or any other ground meat... easy and everyone loves! 

PORK

• Island Pork Tenderloin - ALOHA!
• Roast Pork Loin - simple and so good
• Stuffed Double Pork and Sage Baked Apples - super fun to make and eat
• Maple Chili Pork Chops - need to feel Fall?
• Baked Soy Lemon Chops - Fresh and clean!
• Autumn Spiced Pork & Kale Stuffed Squash - I used leftover pork chops. Instead of cranberries and pecans I used apples and walnuts with some balsamic vinegar. Instead of cloves, I used nutmeg. 
• Sous Vide Pork Chops with Apple Chutney - Have a lot of apples? Here ya go! Don't have a Sous Vide yet? Send me an email. 
• Instant Pot Honey Garlic Pork - I made this from frozen pork loin. The sauce is so good. I could have cooked the pork for less time. I did 55 minutes for about 1-1.5 lbs. 
• Sous Vide Maple Mustard Tenderloin- Anything sous vide is THE BEST. Tender and juicy and so easy. I used honey instead of maple syrup and balsamic vinegar instead of apple cider vinegar (ran out). Served with French Lentils with onion, carrots and green pepper (see below). 
• Teriyaki Pork Meatballs - This will be on repeat. Served stir fry style with broccoli and peppers and rice.
• InstaPot Pulled Pork from Frozen- I had about 4lbs of frozen pork shoulder and not enough time to thaw it out... thank you INSTApot!
• Pulled Pork Soup- Leftover pulled pork from above↑... create this chili in a crockpot. No need to braise the pork if using leftovers. I used pinto beans instead of black, no zuchinni or pumpkin, but it was still awesome! 

VEGETARIAN

• Crock Pot Sweet Potato Basil Soup - Could eat for breakfast, lunch and dinner
• Rustic Ratatouille - Every time I make this I think of the movie
• Black Bean and Sweet Potato Tacos - a fave from one of my Best Foodie Friend
• Brussels with Crispy Proscuitto -side dish with the most applause
• Cauliflower Puree - an awesome substitute for mashed potatoes, even my dad says so.
• Baked Margherita Spaghetti Squash- Low carb pizza. 
• Cauliflower Falafel with Tahini Drizzle  - here's my BF Foodie again
• Acorn Squash Farm Share Chili - all the Fall feels. 
• Slow Cooker Tumeric Lentil Stew Do it. Lentils are the BEST. Zoe says so. 
• Cauliflower Rice Lettuce Cups with Sriracha Peanut Sauce - if you don't love lettuce cups, who are you? 
• Crockpot Butternut Squash Vegetarian Chili - I do believe I won an award for this chili :) 
• Dairy Free Scalloped Potatoes - I put these in my dutch oven and used sweet potatoes, almond flour and almond milk. SO GOOD.
• 'Paleo' Lobster Bisque - I'll find this recipe... promise. Because it was SO GOOD. 
• Kung Pao Lentils - I added tofu to mine... PAO!
• Lentil 'Chili' with Kabocha  - another award winner!
• Black Bean Burgers - I used dry black beans, soaked them overnight and then cooked them while prepping the rest. Properly cooked dried beans make canned stuff feel like child's play, so says my BFF, @activeepicurean
• Kabocha Squash Lentil Curry with Greens - Roasted the squash first, then scooped out the flesh and added it to the recipe before adding the coconut milk. Also, I didn't have garam masala so I left it out, added a drizzle of honey and made a local greens salad with roasted Mac nuts, avocado, cherry tomatoes, warm and balsamic glaze. 
• Red Lentil Dahl - So easy, so much flavor! 
• Lentils with Onion, Carrots and Green Pepper - my daughter LOVES lentils. So do I, and I usually eat half of them while I'm cooking... just to make sure they're good :) Followed this recipe and added green pepper too, because I had a fresh, local pepper. 
• Herby, Seedy Butter Lettuce Salad with Tahini Dressing- SO MUCH FLAVOR!
• Roasted Butternut Squash Soup - simple ingredients for a very tasty soup
• Coconut Curry Broccoli Soup - Broccoli: detoxification, anti-inflammatory, and improves vitamin D deficiency. Doesn't hurt that this tastes SO GOOD!
• Roasted Beet Hummus - I use a variation of this recipe. Use the liquid from the chickpeas and no need for the olive oil. 
• Black Bean Hummus - I didn't add any olive oil and it's still creamy.
• Crispy Brussels sprouts - YUM. Even the kids ate them without complaining!
• Chickpea Curry with Spinach  - you'll want to eat it straight out of the pot. If you can save some for the next day, leftovers are even better!
• Garlic Roasted Zucchini with Feta - so easy, just do it
• Corn Chowder - Summer equals fresh corn, everyone in my fam loves this recipe!
• Mango Coconut Tofu Bowls - Mango season in Hawaii is delicious! I had fresh mangos, tofu... and this was YUMMY! Especially the coconut rice! 
• Easy French Onion Soup - Mostly followed this recipe but used red wine instead of white... and served with my homemade sourdough bread!
• SOURDOUGH! - I used a combo of recipes, but mostly this one, though didn't add in the olive oil. I bought my starter online from Breadtopia (Amazon)
• Herby Spinach Quinoa Balls - fresh and easy and a balance of nutrients

FISH

• Roasted Broccoli, Eggplant and Shrimp -One-dish meal. This recipe calls for green beans instead of broccoli. I improvised and used broccoli, eggplant and green onion.
• Oven Baked Pesto Tilapia - easy peasy and low carbo. 
• Pesto Fish - another fave from my creative, foodie friend
• Shrimp Green Curry - anything Green Curry is crazy good. 
• Soy and Ginger Salmon - Soy. Ginger and healthy fats? Need I say more?
• Marinated Grilled Shrimp - protein galore! 
• Lemon Garlic Baked Scallops - our whole fam loves scallops 
• Dijon Salmon with French Lentils -  again, just delish
• Slow Roasted Salmon with Fennel and Citrus - I used to not really like salmon. I'd eat it because I knew it as good for me. Then I tried this recipe! I usually leave out the chilis because my daughter doesn't like spice. BORING
• Garlic Baked Scallops
• Sheet Pan Shrimp Fajitas - Another one-dish, delish meal. I made mine with Argentine shrimp... they're like a mix of lobster and shrimp! 
• Crab Cakes - Great for holidays!
• Garlic Butter Shrimp - DELISH!

BREAKFAST

• Strawberry Overnight Oats - I like to add a scoop of protein to mine... my fave is Garden of Life Organic Whey (Lightly Sweet No Stevia). Then I eat with a baby spoon to savor it. This one has strawberries, but add whatever fruit you prefer. 
• Flourless Banana Pancakes - have some ripe bananas? 
• Basic Egg and Sausage Casserole - K.I.S.S. 
• Baked Oatmeal with Steel Cut Oats - could add protein powder to these too! 
• Blueberry Sweet Potato Breakfast Meatballs - I KNOW! Sounds weird. Just do it. Just do it. Have made it with sweet potatoes or butternut squash or zucchini. You do you. 
• Cottage Cheese with a drizzle of honey and some fruit - I use Daisy 2% because it doesn't contain carrageenan
• Egg Breakfast Cups - add whatever is in your fridge. Store in the freezer or fridge. Just heat and go! 
• Baked Egg and Ham Cups 
• Baked Oatmeal Bites - smart carbs, some protein, and just a touch of sweet
• Cottage Cheese with Sunbutter- It's so good. About 1/2- 1 cup of lowfat cottage cheese, a small spoonful of Sunbutter... and if you're feeling like a little extra, add a spoon of jam, sprinkle of granola, and drizzle of local honey! 

TREATS

• Paleo Pumpkin Banana Muffins
• Paleo Banana Bread
• Chocolate Chip Banana Bars
• Gluten Free Roly Poly Chocolate Balls - Kid approved and made!
• Pumpkin Snickerdoodles - Tis the season! These are easy and fluffy and healthy-ish

PUPUS and SNACKS and SAUCES (or addition to any meal): 

• Loaded Layered Hummus - huge hit at football party... putting it on repeat!
• Raw nuts or seeds - portion size is @1/4 cup
• White Bean Bruschetta - great party dish with veggies and crackers
• Homemade Hummus- I used the chickpea 'water' (leftover in the can) instead of olive oil
• Raw nut or seed butter - stick with 1 portion
• Raw veggies with hummus or guac... guac and hummus can quickly add up, so stay with portion size. 
• Fruit
• Roasted veggies (carrots, broccoli, cauliflower..) or sweet potatoes. Preheat oven to 400, drizzle veggies with olive oil and seasoning of choice. Bake for @ 20 minutes or until crispy. 
• Homemade Chicken Salad: make a lot of this and keep it in the fridge for when you're hungry. 
• 1 can of white chicken meat
• Mustard, any kind and as much as you want
• Spices! Mix it up: salt, pepper, curry, garlic, onion... 
• I also add a tbsp of mango chutney to mine sometimes
• Japanese Restaurant Style Ginger Salad Dressing- I will eat anything with Ginger Dressing on it! 
• Buffalo Chicken Dip - I made this for Super Bowl 2024 and it was loved by all! Could easily be made into a meal. I basically doubled the amount of chicken, but kept all other ingredients the same. 
• Greek Yogurt Green Goddess Dressing