Ingredients 2 cups whole grain teff flour 1 cup all-purpose flour 1½ teaspoons baking soda 1 teaspoon salt 2½ cups club soda ¾ cup plain yogurt Cooking spray Directions In a medium-sized bowl, combine all dry ingredients. In a small bowl, whisk together the club soda and yogurt until smooth. Add the yogurt mixture to the dry ingredients, then whisk until smooth. Coat a large skillet with cooking spray. Warm over medium-high heat. Pour ⅓ cup of batter into the center of pan. Tip the pan around until the batter coats the bottom. Cover pan, then cook for 30 seconds. Flip over, then cook for an additional 30 seconds. Remove from the pan and place on a plate. Cover with a towel. Repeat until you’ve used up all the batter. Serve with chutney or lentils. NUTRITIONAL INFO PER SERVING Calories 100 (5 from fat) Total fat .5g Saturated fat 0g Cholesterol 0mg Sodium 320mg Carbohydrate 20g (3g dietary fiber, 1g sugar) Protein 4g WARNING: This post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFit assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.

Ingredients 2 teaspoons canola oil 2 cups red onions, chopped 1 tablespoon fresh ginger, peeled and minced 3 garlic cloves, minced 3 tablespoons tomato paste 1½ tablespoons berbere spice 3 cups vegetable broth 1 cup dried, small red lentils ¼ teaspoon salt ¼ cup fresh cilantro, finely chopped 4 cups cooked basmati rice Directions On medium-high heat, warm a large pot. Add oil and onions. Cook till the onions are tender. Add the ginger and garlic, then cook for 5 minutes. Stir in tomato paste and berbere spice. Whisk in the broth, then bring to a simmer. Rinse lentils, then add to the pot. Partially cover and cook for 40 minutes or until the lentils are tender. Before serving, stir in salt, sprinkle with cilantro, then serve over rice. NUTRITIONAL INFO PER SERVING Calories 280 (30 from fat) Total fat 3.5g Saturated fat 0g Cholesterol 0mg Sodium 290mg Carbohydrate 55g (7g dietary fiber, 4g sugar) Protein 11g WARNING: This post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFit assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.

Ingredients 1 tablespoon olive oil 1½ pounds chicken breast, cut into 1-inch pieces 2 cups low-sodium chicken broth 5 cups butternut squash, cubed ½ cup golden raisins Paste: 1 onion, coarsely chopped 3 cloves garlic 1 tablespoon honey 1½ tablespoons red wine vinegar 1 tablespoon fresh ginger 3 tablespoons tomato paste 1 teaspoon turmeric 2 tablespoons garam masala Directions Using a food processor or a blender, process the onion, garlic, honey, vinegar, ginger, tomato paste, turmeric, and garam masala until it forms a paste. Heat olive oil in a large pan. Add the chicken and cook thoroughly. Add the paste, broth and butternut squash. Bring to a low simmer for 20 minutes or until squash is tender. Stir in the raisins and cook for 5 more minutes. Serve over rice or with naan bread. NUTRITIONAL INFO PER SERVING Calories 220 (40 from fat) Total fat 4.5g Saturated fat 1g Cholesterol 60mg Sodium 65mg Carbohydrate 24g (3g dietary fiber, 11g sugar) Protein 22g WARNING: This post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFit assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.

Ingredients 5 inches fresh ginger root, peeled and sliced 4 cups water 2 tablespoons lime juice ½ cup sugar Directions Place the ginger and water in a medium saucepan. Bring to a boil. Cover and simmer for 25 minutes. Stir in lime juice and sugar until sugar dissolves. Remove ginger. Chill in refrigerator until served. NUTRITIONAL INFO PER SERVING Calories 110 (0 from fat) Total fat 0g Saturated fat 0g Cholesterol 0mg Sodium 10mg Carbohydrate 27g (0g dietary fiber, 25g sugar) Protein 0g WARNING: This post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFit assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.

Ingredients 4 wooden skewers 2 skinless chicken breasts, cut into bite-sized pieces 1 tablespoon olive oil ½ teaspoon black pepper 1 teaspoon minced garlic 1 teaspoon lemon zest 1 teaspoon lemon juice ¼ teaspoon paprika ⅛ teaspoon ground cinnamon ⅛ teaspoon ground ginger ⅛ teaspoon turmeric ½ cup hummus 4 flatbreads ½ cup spinach 8 ounces roasted red peppers, sliced Directions Soak wooden skewers in water Place the chicken in a medium bowl. Add oil and all seasonings. Mix until the chicken is well-coated with seasonings. Cover and marinate for at least 30 minutes or overnight. Thread the chicken onto the 4 wooden skewers. Grill the chicken skewers for 5 minutes on each side or until cooked through and slightly charred. Assemble the wraps by spreading 2 tablespoons hummus on the flatbread. Top with spinach, a few slices of roasted red pepper, and the chicken from 1 skewer. Enjoy! NUTRITIONAL INFO PER SERVING Calories 380 (120 from fat) Total fat 13g Saturated fat 2.5g Cholesterol 45mg Sodium 0mg63 Carbohydrate 40g (6g dietary fiber, 4g sugar) Protein 24g WARNING: This post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFit assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.