The Rite Fit Cooking

4 Quick And Healthy Snacks

When you’re looking for a snack, you may go for something in your cupboard that’s easily accessible and unhealthy.  Many of us will eat toaster treats, chips, crackers and a variety of other junk foods because they taste good and are convenient.

While junk food snacks are okay in small doses, a lot of us eat them as everyday snacks.  The pounds start sneaking on and after awhile, some people find themselves asking how they put on so much weight.

In order to stay in good shape, but still satisfy your hunger, you’ll want to have some quick and easy snacks ready…

And here are four quick ideas to get you started:

1. Nuts and Seeds

Nuts and seeds are delicious, filling and have a nice amount of good fats.

It will be beneficial if you do a little research on your own.  Many of us have specific nut allergies.  All nuts have different levels of protein, total fat and carbohydrates, just to name a few.  Choose what’s right for you.

My favorite nuts: Almonds and Walnuts.

My favorite seeds: Sunflower and Pumpkin.

2. Celery and Almond Butter

Celery and almond butter is an age old combination.  You get the creaminess and flavor of the almond butter and the crunch of the celery.

Some like adding a few raisins to this combo!

3. Fruits

While fruits have sugar, they are also high in fiber.  This allows you to digest them easier, as opposed to sugary foods.  They also aid in stopping an insulin spike, which you can experience from many sweets.

When you consume fruits with edible skin, make sure you Do eat the skin.  There are extra nutrients in the skin that are good for us.

Please remember to wash your fruit off before eating!

4. Carrots and Hummus

Carrots have a natural sweetness to them; and if you’re not consuming a lot of processed sugar, that sweetness will really come through.

Many have become huge fans of Hummus.  It has a unique and amazing flavor, with a soft, dip-like consistency.  This will give you the “mouth feel” of something like a ranch dip, while being a very nutritious snack.

These four snacks will satisfy your mid-day hunger, without putting on the extra pounds!


Healthy Meats For Weight Loss

When it comes to losing weight or eating healthier, many of us don’t think of meat.  Actually, meat can be a great asset to a healthy diet.  You just have to make sure you’re making the right selections.

You should avoid meats that are high in fat and cholesterol, like beef and pork.  It’s still okay to include these in your diet sparingly, just not constantly because of the possible cardiovascular effects.

High quality grass-fed beef is a slight exception; but even still, you’ll see that many  of the healthier meats we’re going to talk about will be better options for you.


If you choose, chicken can be your main source of protein.  It provides a lot of protein to your body while keeping the fat content low.  Also, it has less than half the fat of meat like beef.


Everyone should have fish in their diet.  Just like chicken, Salmon and Halibut provide a lot of protein with low fat.  These fish are also loaded with omega-3 fatty acids.

Fatty acids are important to get in our diets because our bodies can’t produce them naturally.  They work as a great anti-oxidant.  Research has also shown omega-3 fatty acids can contribute to improved cognitive function.


Turkey is like chicken with it’s lean protein packed power…But, it has much more versatility.  It’s delicious and works well as it’s own dish.  It’s also become a healthy substitute for many other foods.

Foods like turkey bacon, turkey sausage, turkey hot dogs and turkey burgers give you the flavor of the “real” thing with a fraction of the calories.

Turkey is also a great alternative for those individuals who don’t consume pork or beef products.


Health Like Magic!

Nutritionists and health professionals make staying fit and healthy sound like an obscure religious or legal text – complicated and incomprehensible.

Nothing could be further from the truth…

Don’t be afraid to want more from your nutritional plan, because it is possible.  Make your food work for you!

With only a few changes, you can start moving towards better health easily and immediately.

Start by making small changes:

  • Replace soda/pop with fruit juice
  • Enjoy rice (any variety) as a side instead of pasta(noodles)
  • Use honey or raw sugar instead of artificial sweeteners or white sugar
  • Multi-Grain bread instead of white
You will be amazed at the difference.

You are in charge – Not the food 🙂

3 Next Level Grilled Cheese Ideas

Oh, the humble grilled cheese…You probably remember it from your childhood, often with some tomato soup 🙂

The grilled cheese has recently become a go-to sandwich for many restaurants and even food trucks.  Everyone has their own special way of preparing grilled cheese; and you should be no exception.

It’s time to explore the world of Grilled Cheese…

Before we dive in, I want to remind you that Cheese is the Star!  Make sure to balance your sandwich in a way that will allow the cheese to shine through!

1. Choose Your Cheese

Personally, I prefer to use a mild to sharp Cheddar cheese.  It has the perfect texture and melts in such an amazing and gooey way.  From here, you can add a variety of other wonderful tasting cheeses.

It all truly begins with the type of Grilled Cheese Masterpiece you want to create…

For instance, if you want to add something like roast beef and grilled onions; you may choose a Swiss cheese. If you have a taste for something bolder, you may opt for a Pepper Jack cheese.

Your cheese choice will make or break your sandwich.  No pressure – just a lot of fun choices 🙂

    2. Bread

Next, you will need to choose the type of bread you want to use.

I know white sandwich bread is traditional – and it’s a good tradition…But, I like to experiment with different breads, like Multi Grain, Potato, Hawaiian or Sourdough.

Croissants have been one of my favorite bread experiments!  They are so light and flaky, with the perfect amount of butter.  Your sandwich is not overwhelmed by bread.  Give it a try…I know you’ll love it.

Some breads will go better with certain cheeses…But again, it’s all in the fun of experimenting!

    3. Toppings

If you want to take your Grilled Cheese Masterpiece to yet another level, try adding protein!

I have used Blackened Chicken/Turkey Breast, Roast Beef, Pepperoni and Beef Salami.  Remember, you can experiment.

Even though you want to add some fun toppings, do Not let them take over.

If you add too much protein, it can over power the taste of your sandwich.  Always keep in mind that you are making a Grilled Cheese sandwich.

Experimenting with your Cheese, Bread and adding Protein will take your grilled cheese to the next level – and make your Grilled Cheese Masterpiece a classic!



Tips For Easier Cooking

If you love a home cooked meal, you may enjoy staying in more than going out to eat.  It’s ideal to choose foods you can prepare with ease, to make this easier for you.

There are many things you can do that will decrease your time in the kitchen; allowing you to complete other tasks.

Here are a couple of starter tips to make cooking more simple for you:


Create A Menu

It’s a good idea to know what you plan to cook way before you get started.  This gives you an estimation of how long it will take to prepare your meal and the ingredients you will need.

Having all of the ingredients required for the meal on hand is ideal and critical to making your task of cooking an easier one.

Be sure to skim through your recipe and check the kitchen to see if you have all items needed.

Lay Out Pots and Pans

Be sure you have the right cooking equipment prior to getting started.  This will typically mean laying out pots, pans or anything else you will need to prepare a full meal.

The benefits of cooking your own meals are many.  You’ll know what’s in your meal and benefit from the nutrients more 🙂

Make cooking easier today simply by getting started!

Add Avocado To Your Diet

The Avocado is a unique fruit, or vegetable?  The debate still lives…

Whether it is a fruit or vegetable, the avocado’s health benefits are non-debatable.  The benefits are so great, that the avocado is often referred to as a ‘Superfood’!

Avocados have more potassium than bananas.  Some studies show there is a link between high potassium intake and reduced blood pressure.

By eating avocados, you can lower your risk of heart attack, stroke or kidney failure!

Avocados are packed with fiber.  Fiber helps with digestion and helps with blood sugar control.

They taste great and are very easy to add to your daily diet.

In the mornings, try spreading avocado on toast as a spread instead of butter!

Lunch ideas – try making an avocado chicken salad sandwich; or add to your salsa!

Turkey Kielbasa Stir Fry


  • (1) package of Turkey Kielbasa
  • 3 – 4 tablespoons of Olive Oil
  • 1 teaspoon of your favorites Seasoning(s)
  • (1 of each) Yellow, Red, Orange Bell Peppers
  • 1 small Red Onion

Pre-Cut All of Your Ingredients…

  • Slice kielbasa in medium-thick slices (or your preference)
  • Do the same for each of the Bell peppers and onion
  • Pre-heat olive oil in medium to large skillet for about one minute
  • Place sliced kielbasa in pre-heated skillet and sprinkle with seasonings, if using any & stir
  • Brown meat 8-10 minutes or less (depends on how brown you prefer)
  • Stir meat occasionally
  • Once meat is browned to your liking, stir in pre-cut Peppers and Onion
  • Cook another 5 – 10 minutes, stirring occasionally (depends on how crunchy you like your vegetables).
  • All done! Enjoy with rice or pasta!

The ‘Rite’ Oils For Frying

Do you love eating fried foods? But, you’re keeping a watchful eye on what you eat?

The key to being able to reduce calories, will depend on the oils you choose to fry your meals. By knowing some alternatives, you may enjoy frying foods even more!

Olive Oil

Olive Oil lowers bad cholesterol levels in our blood. It’s rich in mono-unsaturated fats. Being sure to add good fats to your diet is important; and can make you feel your best. This is an ideal choice when making healthy changes to your diet.

Coconut Oil

Mainly a saturated fat, Coconut Oil is able to withstand higher temperatures than other oils. It’s considered one of the Best oils for cooking.

Frying your foods in coconut oil will bring great taste, without the unwanted calories that are in many of the other oils. There is also additional benefits of improved health and better skin!

Canola Oil

Canola Oil has the lowest levels of ‘Bad’ fats – lowest saturated fat level of all vegetable oils.

Sunflower Oil

Sunflower Oil is from an oily type of sunflower seeds. Has more Vitamin E than any other vegetable oil. It’s light in taste and appearance.

Safflower Oil

Safflower Oil is referred to as “The Healthy Cooking Oil” with a neutral flavor. It’s a rich source of unsaturated fatty acids and suitable for high heat.

Taking the time to learn how to fry your foods, is a wonderful way of reducing calories permanently in your diet!



I was born and raised in the Mid-West, but now a permanent resident of the beautiful state of Washington.

Being the eldest of eight children, I learned to cook early in life and fast!

I’ve always expressed love to family and friends through my cooking.

It has been and still remains my mission to continuously find ways to quickly prepare delicious meals, in half the time, without sacrificing the taste.


It is my heart’s desire to share my gained knowledge with the Universe…

So, that everyone who chooses to express their love through cooking, can do it without losing hours of time!

Please enjoy 🙂


5 Ingredient Meal, Easy and Fast!

Are you tired of making the same meals over and over again?

Do you want to make a new dish, but don’t want to buy uncommon ingredients that you will never use again?

Luckily, this Salsa Chicken meal only needs Five ingredients:

4 boneless, skinless Chicken breast halves

4 teaspoons Taco seasoning mix

1 cup of Salsa

1 cup of shredded Cheddar Cheese

2 tablespoons of sour cream

Gathering the ingredients is just as easy as preparing the meal…

Step 1: Preheat your oven to 375 degrees Fahrenheit.

Step 2: Place chicken inside a baking dish. Sprinkle the taco seasoning all over the chicken; and pour the salsa generously all over the chicken.

Step 3: Bake for 20-30 minutes.

Step 4: Sprinkle shredded cheese on top of chicken and place back in the oven for about five minutes; or until the cheese melts.

Add sour cream on top if you like!