Ingredients 3 cloves garlic, roasted 1 medium or two small beets, canned or freshly roasted 1 (15-ounce) can chickpeas, drained and rinsed 2 tablespoons tahini 2 tablespoons extra-virgin olive oil 2 tablespoons fresh lemon juice 3 tablespoons warm water 1 teaspoon cumin ½ teaspoon salt ½ teaspoon pepper Directions To roast the garlic, slice the top off of a head of garlic and place it in a large piece of tin foil. Wrap the bottom and sides, leaving the top open. Drizzle olive oil over the top, then wrap the exposed portion with remaining tin foil. Place in an oven or toaster oven at 400°F for 30–35 minutes. Once cooled, the garlic will be soft, like butter, and easily squeeze out of the tough shells. In a food processor, add all of the ingredients and blend until smooth. Chill until ready to use. NUTRITIONAL INFO PER SERVING Calories 140 (70 from fat) Total fat 7g Saturated fat 1g Cholesterol 0mg Sodium 270mg Carbohydrate 14g (5g dietary fiber, 2g sugar) Protein 5g 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 cup water ¾ cup couscous ½ lemon, juiced 1 teaspoon fresh parsley, chopped 2 teaspoons olive oil ⅓ cup onion, diced ⅓ cup carrots, peeled and diced ½ teaspoon cumin ¼ teaspoon cardamom ¼ teaspoon coriander 2 garlic cloves, crushed ½ teaspoon ground ginger ½ teaspoon turmeric ½ teaspoon black pepper 2 boneless, skinless chicken breasts Directions In a medium pot, bring the water to a rolling boil. Remove from heat, add couscous, then cover. Cook for ten minutes, or until couscous has absorbed all the water. And juiced lemon and parsley to couscous. Stir, then set aside. Heat oil in a skillet over medium-high heat. Sauté the onion and carrots for three minutes. Add the cumin, cardamom, coriander, garlic, ginger, and turmeric. Sauté for an additional three minutes. Stir the onion mixture into the couscous. Preheat oven to 375°F. Place a piece of plastic wrap on the countertop. Put the chicken on the plastic wrap. Cover with another piece of plastic wrap, then pound chicken flat with a mallet. Repeat with other chicken breast. Cover each chicken breast with ½ of the couscous mixture, leaving a ¼-inch rim around the edges. Roll chicken breast from the long end, then place in a parchment-lined pan. Sprinkle with black pepper. Bake for 30 minutes, or until internal temperature reaches 165°F. Slice the chicken with a serrated knife. Serve with your choice of veggies! NUTRITIONAL INFO PER SERVING Calories 460 (70 from fat) Total fat 8g Saturated fat 1.5g Cholesterol 85mg Sodium 80mg Carbohydrate 58g (6g dietary fiber, 2g sugar) Protein 36g 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 3 cups chicken, cooked and shredded ½ teaspoon curry powder ½ teaspoon cumin ½ teaspoon turmeric ¾ cup nonfat, plain yogurt 1 apple, diced ¼ cup golden raisins ¼ teaspoon salt ¼ teaspoon pepper 5 large romaine leaves, torn 5 whole wheat pitas Directions In a medium bowl, mix together chicken, curry, cumin, turmeric, yogurt, apple, raisins, salt, and pepper. Fill pitas with a romaine leaves and ⅕ of chicken mixture. Enjoy! NUTRITIONAL INFO PER SERVING Calories 380 (45 from fat) Total fat 5g Saturated fat 1g Cholesterol 85mg Sodium 670mg Carbohydrate 50g (7g dietary fiber, 11g sugar) Protein 37g 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 cup boiling water 1 cup bulgur wheat ½ teaspoon salt 3 tablespoons fresh lemon juice Zest of one lemon 1 clove garlic, finely minced 2 tablespoons olive oil 2 tablespoons basil pesto 2 cups tomatoes, chopped 1 cup edamame 1 cup feta 1 cup fresh parsley, chopped Directions Pour boiling water over bulgur wheat in a large bowl. Set aside for 1 hour. When all the liquid is absorbed, stir in remaining ingredients. Enjoy cold! (This can be refrigerated for several days.) NUTRITIONAL INFO PER SERVING Calories 260 (140 from fat) Total fat 15g Saturated fat 6g Cholesterol 25mg Sodium 600mg Carbohydrate 22g (6g dietary fiber, 3g 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 cup cracked bulgur 2 cups boiling water 1 tablespoon olive oil 2 tablespoons lemon juice ½ cup chopped parsley 2 tablespoon chopped mint ½ cup chopped green onions 1 cup cherry tomatoes, halved ¼ cup diced celery 1 cup diced cucumber ¼ teaspoon salt Directions Pour boiling water over bulgur wheat in a large bowl and allow to stand 1 hours. When all liquid is absorbed, add remaining ingredients and enjoy cold. NUTRITIONAL INFO PER SERVING Calories 130 (30 from fat) Total fat 3.5g Saturated fat 0g Cholesterol 0mg Sodium 135mg Carbohydrate 24g (4g dietary fiber, 2g 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 olive oil 1 teaspoon curry powder ½ teaspoon turmeric 2 cups uncooked quinoa ¼ teaspoon garlic powder 1 teaspoon salt ¼ teaspoon cinnamon 3 cups water ⅓ cup toasted, slivered, unsalted almonds ¼ cup golden raisins Directions In a medium saucepan, heat the olive oil over medium heat. Stir in the curry and turmeric. Toast the spices until fragrant—about a minute. Add the quinoa, garlic, salt, and cinnamon to the oil. Stir until the quinoa is coated in oil. Pour in 3 cups water and bring to a simmer. Cover and reduce the heat to low for about 20 minutes or until all the liquid is absorbed. Remove from heat and stir in the almonds and raisins. NUTRITIONAL INFO PER SERVING Calories 140 (35 from fat) Total fat 4g Saturated fat 0g Cholesterol 0mg Sodium 200mg Carbohydrate 22g (3g dietary fiber, 3g sugar) Protein 5g 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 cups 1% milk ½ cup water 2 tablespoons cornstarch 1 teaspoon vanilla 2 tablespoons sugar ⅛ teaspoon cinnamon ⅛ teaspoon coconut flakes Directions In a small saucepan, warm the milk over medium heat. While milk is heating, whisk together the water and cornstarch. Once the cornstarch is fully dissolved, add it to the milk. Add the vanilla and sugar to the pot. Turn the heat up to medium-high, and bring to a boil, stirring continually. Once it’s thickened slightly (after about two minutes) remove from heat, then divide between two mugs. This drink can be served warmed or chilled. Prior to serving, top with a sprinkle of cinnamon and coconut. NUTRITIONAL INFO PER SERVING Calories 200 (25 from fat) Total fat 2.5g Saturated fat 1.5g Cholesterol 15mg Sodium 130mg Carbohydrate 33g (0g dietary fiber, 25g sugar) Protein 9g 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.