Kiana Tom – Official Website

Star of Kiana's Flex Appeal ESPN

Category Breakfast

5 Healthy Breakfasts for Busy Mornings

Good morning! How about good and rushed mornings!   No matter what time we get up, mornings are always so rushed.  Getting the kids to school, making lunches, fixing their hair, feeding the dogs, making breakfasts. I always eat breakfast. No exceptions. It sets the healthy tone for the day and jump starts your body with healthy energy. The key elements are clean protein and complex carbohydrates for lasting energy

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What’s for dinner tonight? I can help!

Because I am lean, people always ask me, “do you ever eat, Kiana?  The answer is: “Yes, I love to eat and eat a lot.  In fact, people are surprised because I seem to always be eating!” The trick is selecting the right foods to eat.  You must also take into account your available time to make the foods, your budget and what foods you enjoy and eat nutrient dense foods

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Hot Lava Egg White Spinach Pepper Feta Frittata

Got 10 minutes? Try this… Hot Lava Frittata. Healthy, simple, delicious Breakfast Frittata that has organic spinach, tomatoes, feta cheese. High in protein and healthy vegetables. Kiana’s Fit Cooking. Eat clean, fuel foods.

Fit Fast Food Recipe: Body Builder Meal High Protein Base Mix

Here is one of my favorite recipes that I have been making ever since the bodybuilding & Kiana’s Flex Appeal days! Now I make it for my kids and they LOVE it! I make this every week and keep it in the refrigerator to add to lettuce wraps, in taco shells, in pita bread, put on pizza, or stuff bell peppers. It’s great for lunches and to put in air tight containers to enjoy with baked tortilla chips for lunch on the go.

Kiana POWER Pumpkin Pancakes Recipe! Benefits of Pumpkin include anti oxidants, wrinkle prevention and serotonin!

Semi Custom Recipe that I love to make in 10 minutes. These are the best Pancakes I’ve ever had. I love the texture, the healthy almonds and dried fruit, too! Enjoy!

Do You Eat Bacon? Deli Meats? You Must Read This

There are zillions of bacon fans. My husband and kids included. In my family, I am known as the bacon police. Here is the bacon scoop for all of you health conscious people.

Video Tip: Healthy Breakfast for Busy Mornings in 60 seconds flat!

I have this several times per week. It keeps my energy levels even and is a great basic breakfast to top with greek yogurt, almonds, berries.

Kiana’s Fit Cooking Recipe Video: Blueberry Brown Rice Pudding

I love love love this recipe and make it all the time! Learn how to make this delicious and healthy blueberry brown rice pudding that is an ideal breakfast or low sugar dessert!

Recipe: No Guilt Fruit Cobbler

I love dessert! Just not the kind of dessert that I beat myself up after eating or feel guilty about. Here is an easy recipe that tastes like you are eating homemade berry or peach pie.

Kiana’s Fit Kitchen: Baked Oatmeal Delish Healthy Breakfast or No Guilt Dessert

This versatile recipe can be used for breakfast or healthy dessert. Baking oats gives it a cookie like flavor and is true healthy comfort food. Serve for breakfast topped with high protein Greek Yogurt or for a healthy dessert with vanilla frozen yogurt or no sugar added vanilla ice cream sprinkled with nutmeg and cinnamon.

Kiana Super Power Breakfast Oatmeal in 4 minutes

A healthy breakfast recipe for busy people. This is so good for you, it’s protein packed, versatile and a fast breakfast on the go that you can top with fresh fruit, greek yogurt, coconut and flax.

Food Tip: 15 Healthy Pancake Toppings

My family and I love lazy mornings with pancakes, scrambled eggs, toast, fresh fruit. Pancakes can be high in calories especially when topped with sugary syrups. Here are some of my healthier Pancake Toppings that I love! 🙂 Aloha!

Recipe: Kiana’s Hawaiian Granola

Kiana’s family recipe for Hawaiian Granola without the extra fat, sugar and calories! Toasted coconut, dried pineapple and mango are a yummy Hawaiian addition and a much healthier alternative to store bought granola.

Recipe: Kiana’s Kona Hawaiian Banana Bread

This is one of my all time favorite recipes! This fool proof recipe has been in my family for decades. I modified it so it’s “lower” in sugar than traditional banana bread and super easy for busy people. This is a delicious way to use up over ripe bananas. So before you toss out those too ripe bananas, make this yummy bread. It’s delish to reheat in the toaster oven.

Recipe: Pina Colada Protein Shake

Here is a delicious Protein Shake Recipe I love to make for breakfast or healthy snack. It tastes sinful, but it’s loaded with protein and fresh fruit. Pina Colada Pineapple Coconut Protein Shake Coconut Milk or Coconut Water Frozen Pineapple Chunks (Buy them at Costco or Trader Joes or freeze fresh or canned pineapple) *Secret Ingredient: 1/2 frozen banana (I always keep peeled bananas in my freezer, just for my

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Free Recipe: Download Kiana’s Awesome Dark Chocolate Granola Bars Recipe

I wanted to share a recipe from my new Kiana’s Fit Cooking eBook. This tastes sinful but it’s not.This recipe is really simple and makes for a healthy snack! I will enjoy it for dessert too! It takes about 10 minutes prep. and 20 min. to bake! EZ and fun! My daughters LOVE this! Enjoy!

Fit Food Tip: 1 Min. Breakfast / Egg in a Cup

Here is an easy, healthy protein breakfast that you can make in 1 min. At the same time you start making it, pop the whole wheat toast in the toaster and put on some natural pnut butter and your ready to go!

Recipe: Shake with Benefits: Chocolate Covered Strawberries

Entertainment Tonight called me the “Fitness Queen!” My friends and family also call me the “Smoothie Queen!” I’ve made thousands and thousands of protein shakes, fruit smoothies and shakes. Here is one of my favorites because it doubles as DESSERT! So many times, I have a sweet tooth but don’t want to eat empty calories without healthy benefits. Shake with Benefits: Chocolate Covered Strawberry Ingredients: 1 cup soy milk (or

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Recipe: Milk Shake with Benefits / Peanut Butter Cup

Here is one of my favorites because it doubles as DESSERT! So many times, I have a sweet tooth but don’t want to eat empty calories without healthy benefits.

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