“GO TO” FOOD OF THE WEEK: Portabello Mushrooms

Hey TW Family!

I’m going to be doing a series over the next couple of weeks for Foodie Fridays. Where I talk about my favorite “go to” foods that I like to keep in stock at my house.

First up is the “Portabello Mushroom”.

This protein packed mushroom is great to keep in your house simply because of its versatility and nutritional value!

These mushroom are low in calories but full of energy boosting B Vitamins, fiber, and potassium.

Because of its dense meaty texture it is often used as a substitute for meat especially in the vegetarian community. I’m sure you’ve seen it chopped up and added to meat sauces or even grilled and used as a hamburger.

But have you seen it used as a “carb substitute”???

In my book the Fit & Flavorful Kitchen Makeover I use it in a few of my recipes. Its excellent substitution for carbs in your meals.

 Portabello Mushroom Pizza Crust

portabello mushroom burger 2Cut the stem and gills out of the mushroom cap. Place tops on a baking sheet, spritz with olive oil and sprinkle salt and pepper.

Bake for 10 minutes on 350 to soften.

Fill with pizza sauce, pepperoni, sausage, or whatever other toppings you love and sprinkle with Mozzarella cheese. Bake until cheese is melted and toppings cook through.

Carbs Saved: 20 Grams per slice




Portabello Mushroom Hamburger Buns

One portobello mushroom has about 30 calories and no fat which is MUCH healthier than the average hamburger bun with 120 calories and about 2 grams of fat.

portabello mushroom burger

Preheat the oven to 450 degrees Fahrenheit.

Remove the stems and wipe the portobello mushroom caps with paper towels.

Rub the mushroom caps with olive oil on all sides. Season with salt and pepper to taste.

Arrange the mushroom caps with the inside up in one layer on a baking sheet.

Roast them in the oven for 10 to 12 minutes until they are lightly browned.

SIMPLE, HEALTHY, FILLING & DELICOUS!!! So when you go grocery shopping this weekend make sure you pick u some portabello mushrooms!!!

Also, be sure to order your FREE Copy of the “Fit & Flavorful” Kitchen Makeover! 100% free all you pay is shipping!

Click here to get your copy TODAY while supplies last!

-Killa Candise

RECIPE OF THE WEEK: Turkey Bacon Wrapped Asian Chicken Wings

Recipe of the Week #1- Bacon Wrapped Chicken Drumsticks

Yes, you can have bacon. “Everything is better with bacon on it” at least thats what I hear a lot on the food network lol I’m personally not a fan. If you’re like me and don’t want bacon, (banish the thought) a little tip is that it tastes good without too the sauce is that good.




16 chicken wing drumettes, raw

1 tablespoon hoisin sauce

1 teaspoon Asian 5 spice powder

1 tablespoon tamari

2 tablespoons coconut sugar

1 teaspoon sesame oil

1/2 teaspoon red pepper flakes

1 tablespoon coconut oil

8 ounces turkey bacon




Combine everything except the drumettes and turkey bacon in a large bowl mixing to combine. Add the drumettes, tossing to coat. Cover and marinade for at least one hour. After the chicken has marinated, cut the bacon strips in half, wrap one piece around each drumette, securing with a tooth pick. Put back in the marinade tossing to coat, marinade overnight.


Place chicken wings about 1 inch apart on a baking sheet covered with parchment paper to prevent sticking. Bake chicken in a 400 degree Fahrenheit oven for 45 minutes, turning half way. Serve wings hot.


Tip: Make extra sauce with the mixture above, cooking on the stove until it starts to bubble and thicken. Serve with wings on the side for dipping.

Find this recipe and more like it in my new book The Fit & Flavorful Kitchen Makeover at www.Fit-and-Flavorful.com



5 Top Fat Burning Foods List

The key to eating a healthy diet is fueling your body properly. There is a lot of research going on into new fat burning ingredients that can help you quickly burn calories and manage your weight.  

There are many ingredients you can find with the right research and if you use them correctly, you can be sure to utilize all of their possible health benefits.

Fat Burning Ingredients

#1 Green Tea

green tea

A great example of this would be green tea. It has gone from being an exotic beverage to being as popular as your household orange pekoe tea. The extract of green tea provides you with EGCG (epigallocatechin gallate), caffeine and antioxidants that all do wonders for your body when combined properly.

The caffeine combined with the EGCG helps to boost your metabolism and process carbs. At the same time antioxidants help to flush toxins out of your body and create a more efficient immune system.

#2 Coconut oil


Another great fat burning ingredient is coconut oil. Unlike other fats which contain long chain triglycerides, coconut oil contains medium chain triglycerides which have powerful effects on your metabolism

Several studies show that just by adding 2 tbsp of coconut oil to your daily diet you will expend an extra 120 calories per day, reduce your appetite therefore eating fewer calories automatically. and burn more fat specifically in your abdominal area.

#3 White Kidney Beans

kidney beans

Strange but practical, white kidney beans are another viable fat burning option. A typical downfall of eating carbohydrates is that they can send your blood sugar soaring.

When you have an excess of blood sugar or glucose, your body will convert it into fat. To slow down the process there are carbohydrate inhibitors that work by stopping the release of alpha-amylase (the enzyme that converts carbs into glucose). White kidney beans supply you with exactly that inhibitor. All natural and stimulant free, a placebo-controlled study of 60 people showed that those who were taking the inhibitor lost an average of 6.45 pounds in 30 days compared to the 1 pound over 30 days in the placebo takers.

Whole Grains

whole grains

The body uses twice as many calories breaking down whole grain foods versus their processed white counterparts. These include, whole grain pasta, rice, breads and cereals.

All of these ingredients are all natural and healthy, however, it is the overall diet that matters. These stimulants and fat burning molecules all can only be successful with your careful attention.

A key component of this would be the management of sugars in your body if you are not careful, the ingestion of excess sugar can lead to the body producing more fatty tissue.

Bottom line: eating whole grains will help you to burn fat but they must be eaten in moderation


Hot Peppers

hot peppers

Capsaicin, is the compound in peppers that gives them their heat, and it also heats up the body increasing calories burned.


How To Use These Fat Burning Ingredients

Following are a few creative ideas that you can apply to using these 5 great natural products.

1. Green Tea Iced Tea

The same way that you would make your average iced tea, you can substitute green tea instead of your regular Earl Grey. By combining some fruits into the process of creating the tea, you can infuse a variety of great and tasty flavors. Try it with a little bit of blueberry or go tropical with a mango and pineapple infusion!

2. Coconut Oil

 coconut oil substitution

Coconut oil can be added into your diet easily. You can cook with coconut oil. It has a higher smoke temperature so it holds up well to high heats therefore you can use it whenever you’re pan searing your meats. You can substitute coconut oil for butter in several baking recipes. You can put in the refrigerator and eat a solid scoop. It takes like a less sweet version of a Mounds bar. Or my personal favorite I add a scoop to my coffee every morning. You can’t even taste it.

Warning: Your lips will be a little greasy though lol

3. White Kidney Beans

 white bean chili

Add them to chili is the first choice. The beauty of it is minimal attention with maximum flavor. Use turkey instead of ground beef to make the chili even healthier. Also, chili is great for someone managing their diet for its ability to keep, as you could store food in the fridge or the freezer and take individual meals accordingly each time you need to. By infusing other healthy ingredients, such as, cayenne pepper, tomatoes, onions, garlic, and even carrots, you can add even more benefit to this already hearty meal.

  1. Whole Grains

There are many ways to use whole grains in cooking. Swap for white pasta in all your dishes, use brown rice instead of white in stir fry, side dishes and salads. Swap all your white breads, bagels, muffins and tortillas for the healthier whole grain options.

  1. Hot Peppers

Peppers are available in raw, cooked, dried, and powdered forms (cayenne). They can be added to eggs, stews, salads, meats, fish, poultry, sauces, stews and soups.

Find more fat burning foods, recipes, and substitutions here: www.Fit-and-Flavorful.com this book will change will transform your kitchen, your attitude towards dieting and your body for GOOD!