Kiana Tom  – Official Website

Star of Kiana's Flex Appeal ESPN

Category Side Dish

15 min. Muscle Meal: Coconut Chicken, Hula Rice & Green Salad with Maui Dressing

Recipes: Coconut Chicken, Hula Rice & Green Salad with Raw Veggies Healthy. Simple. Fit Fast Food. I love meals that are clean and healthy, simple and fast to make, easy to clean up.  Here is a meal that I make a few times per month for my family. Hope you enjoy it too! This recipe takes me about 15 minutes to make. Aloha! Coconut Chicken & Rice Coconut Rice Recipe

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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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Fit Cooking: Corn Husk Handles

This is a simple and pretty way to wrap your corn husks.  It is perfect for summer barbecues and provides a handle for enjoying your corn on the cob 🙂 Kids and adulst love this! Enjoy!  

Kiana’s 15 min. Healthy Udon Noodle Soup – Made with Tilapia & Kale!

Want to enjoy a healthy delicious soup in 15 minutes? Try my simple and healthy Udon Soup with tilapia and organic kale. This recipe is lower in sodium than the traditional soup and is higher in protein and vegetables.

Kiana’s Kale Chips

I love Kale Chips. They are crunchy and naturally salty. My kids fight over them 🙂 Kale: a highly nutritious vegetable with powerful antioxidant properties; considered to be anti-inflammatory. Contains sulforaphane, a chemical believed to have potent anti-cancer properties. Wow!

Most Pinned & “Liked” Soup Recipe! Kiana’s Super Powers Kale Soup Recipe

Here is a favorite recipe I love to make. It is so healthful and it is impressive to serve. It makes me feel good to know I am feeding my family this healthy and oh so delicious, hearty soup. It is filled with fresh vegetables and the wonder vegetable: Kale. Enjoy!

Healthy Hawaiian Sweet Potatoes in Coconut Milk and Pineapple

A family favorite recipe from the islands. Healthy Hawaiian Coconut Sweet Potatoes side dish. Topped with

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.

Recipe: Kiana Hawaiian Pineapple Chicken Salad

Aloha! Here is a family favorite recipe for Pineapple Salad. I modified it to include more protein and no sugar added. It is a delicious and refreshing Salad that is ideal for parties since it stays fresher longer. Fresh pineapple is the best, but canned in water works too.

Kiana’s Fit Cooking Recipe Video: Healthy Tostadas

Have you ever tried soy chorizo? It is a wonderful alternative to the high fat traditional chorizo. Watch this recipe video to learn how to make a healthier chorizo tostada.

Recipe Fit Fast Food Arugula Cranberry Salad

This recipe is ideal for lazy nights when you’re too exhausted to cook. It’s simple to make but REALLY HEALTHY! I buy a pre roasted chicken and bagged Arugula. This is terrific to serve alongside my Adobo Chicken or Sesame Ahi Tuna. Aloha!

Kiana Fit Mom TV Recipe Post: Coconut Rice

This recipe is so simple but gives a huge flavor boost. The rice gets a slightly sweet and nutty flavor and is a perfect complement to my Coconut Chicken and Mandarin Orange Asian Salad. Aloha!

Recipe: Hi Protein Layered Taco Dip

I first made this recipe when I was a NFL cheerleader. I have since modified my original recipe to be much healthier using organic veggies and more protein. This healthy side dish is always gone before kick off! It has lots of protein and veggies. Kids and adults love it! And it’s great for parties!

GUAC ON STERIODS RECIPE

My family and I love guacamole, but it can be very high in fat. Here is a wonderful way to increase the nutritional value and flavor, too! Enjoy!

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