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Healthy and Tasty Option for Shepherd's Pie


Need a killer dish for your get-together that is healthy, tasty and QUICK to MAKE?

Okay, I will share with you one of my top favorite signature dishes I cook often! It steals so many compliments and my guests eat it till the very last bite. Many people have asked me for this recipe, so here it is!

Katia’s version of a Shepherd’s Pie:



  • 2 lbs medium size white potatoes

  • 1 cup of whole milk

  • 1 tsp of butter

  • 1 egg

  • 2 lbs lean ground beef

  • 1 large tomato

  • 1 medium white onion

  • 1 lb of crimini mushrooms

  • 3 tbsp olive oil

  • Basil leaves flakes

  • Salt and pepper to taste

  • Grated parmesan cheese to taste

  • Sour cream to taste (optional)


Cooking instructions:

1. Dice up the onion in very fine pieces along with tomato. Stir ½ of the onion and tomato evenly with the ground beef, add 1 tbsp of olive oil, cover with a lid and simmer the mix in a large frying pan until the meat is fully cooked. Make sure you stir the mix well frequently and sprinkle it with salt, pepper and basil leaves flakes to taste.


2. Chop up crimini mushrooms, mix with the other ½ of the onion and also simmer the mixture in 1 tbsp of Olive oil in a frying pan until fully cooked. I usually do not add salt/pepper to this mix.


3. Peel the potatoes and cook in a pot until soft and ready to be mashed. In a separate small pot heat up 1 cup of milk and add 1 tsp of butter until fully melted. Do not boil! Mash up the potatoes and evenly stir in the milk and butter from the pot. Use the masher to mix this all up until smooth consistency. Very mild salt to this mix.


5. Preheat the oven to 375 F. Now let’s layer it up! Get a large glass casserole or a clay pot and let’s start with a thin layer of mashed potatoes, then a layer of ground beef, then a layer of mushrooms, then a layer of potatoes again and repeat: beef, mushrooms and the last TOP layer of mashed potatoes again. Sprinkle it with ground pepper to taste.



6. Cover up the dish with either foil or a lid (if you have one) and off it goes into the oven!

7. Leave it there for a good 15 minutes. While it is cooking beat up 1 egg in a small dish until fully whisked.

8. Pull out the pot, open it up. Use a basting brush to evenly cover the top layer with egg glaze and sprinkle it with grated parmesan.



8.  Cover it up and leave it in the oven for another 15 minutes


It is ready! Open it up, let it sit and cool off a bit. Serve it just as a cake by cutting it up with a knife and using a spatula to serve the slices. You can add sour cream to taste as a condiment if you like it! Enjoy!!!


Let me know if you end up making this dish and what your impression is! Share the recipe with your girlfriends!


Stay healthy and fit,

Katia KITA



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Best healthy recipe guide for Thanksgiving and holiday season



While some of us may not celebrate Thanksgiving, we cannot ignore this time of the year when the air gets crisp and fresh in the morning, when you see lots of turkeys in the meat section of a supermarket, when malls start getting crowded and decorated... That time of the year is upon us and we start looking for some new recipes to put on Thanksgiving table to impress friends. You can agree that just regular roasted turkey recipe gets old, even so it is a tradition for some. But what if I gave you healthy, yummy and calorie-smart options for tasty Thanksgiving dishes? This idea was a hit in my Get.Reinvented FB fitness group when i suggested it. Therefore, I am sharing it with the world, if you are not in my GR Club yet!


This year I decided to dig the online library and hand pick some healthy options that will definitely make an impression on your friends, not break your budget and not make you a kitchen slave overnight LOL While the web is overfilled with a variety of menu selections, catchy photos of styled meals and mouthwatering recipes, I am going to cover just a few to put together a nutrient-dense meal on your holiday table. So let’s indulge!


1. Queen of the menu and lean protein must have - TURKEY dish

The one I picked is herb roasted turkey with a variety of aromatics. Why? Because it is rather simple to cook, yet it will give you that juicy and tender turkey you want for Thanksgiving! It will not dry out and be dense. Check out this delish recipe here


2. I cannot imagine any table without a good green SALAD on it. Salads make everything just so much better and healthier! Check out this pomegranate chickpea salad from Occasionally Eggs. I modify and add goat cheese crumbs to this yumminess! This will make it non-vegan though.



3. Now moving onto GARNISHES and SIDE DISHES. We need healthy carbs that will make your menu nutritious and exciting. And what Thanksgiving menu will possibly omit green beans? None! And we are used to green beans casserole under a heavy cream sauce. Not this time! Not under my watch! You absolutely need to give this alternative recipe a TRY and cook it this year! To die for! Blistered Green Beans with Tomato-Almond Pesto - OMG!


4. I do not know about you, but I love orange colors of Thanksgiving holiday and fall in general and cannot imagine my colorful table without…. CARROTS! So enjoy this easy to make and tasty to eat Shaved carrots and charred dates recipe.


5. Alright, alright, people! I hear you, MORE meat…. Here you go! But how about an alternative to a whole roasted turkey? You cannot go wrong with this Tart Cherry Chestnut Stuffed Turkey Roulade. Now, this will put a big impressed smile on your guests’ faces!


6. One more VEGGIE RECIPE to add to your menu (for those who love yams with marshmallows, but want a healthier slightly less sweet option) - Squash with Dates and Thyme dish will not leave your friends indifferent, that’s for sure!


7. To finish off this feast of multi tastes we need DESSERT, right? But, again, I wanted to select something on a healthier side with no frosting like carrot cake for example. So I found this Apple and Almond cake recipe that made me want to COOK this!



So, what’s on your holiday MENU card for this year and what will YOU choose to cook from my healthy Thanksgiving guide?

Let me know in the comments!


Stay healthy and fit,


Katia KITA

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5 easy steps to meal prep


Cooking (especially with wine LOL) sounds fun but cooking after a long/ hectic working day becomes rather a dreadful chore. Many of us can struggle with a thought of what to eat for dinner and most importantly eat healthy…so to avoid this last-minute hassle, why not prepare meals ahead of time?? Sounds impossible? That’s what you may think now until you try it and then actually discover that meal prepping can be your savior and best friend!



1. Do not get in a FAST lane. When you are getting started with meal prepping, do not try to accomplish too much too fast. Go rather slow and plan your meals until you get used to the process and it becomes your HABIT!

2. Identify preferences. Think what kind of foods you like to eat in general, what fills you up, can these meals eaten cold or need to be reheated? Are they easily reheated in a microwave vs stove?

3. Simple is a way to go. Since meal prepping is intended to get you on a healthy path consider salads, soups,  wraps as your go-to options.

4. Freeze the fat! Try choosing items that can be freezed well and not go bad in the freezer (lose taste, become watery after thawing).

5. Set your schedule. Get into a habit of prepping once for the whole week. Yes, it gets easier and you can auto-pilot through this in a few weeks.

6. Expired? Be aware of food preserving safety guidelines and how long you can keep your food once it’s prepared. You can find the majority of guidelines for freezing various foods safely here.


healthy meal prep



1. Salads lasts for a day or two after preparing.

2. Veggies can last longer( approx. 6 months) provided they are kept in the freezer.

3. Meats can stay packaged in the fridge for three or four days.


So let’s get started with some quick starter recipes for meal prepping & eating healthy :-)


  • SALAD JAR: this can be a classic meal prep lunch. They are not only quick and easily made but you can make variety of these with just some greens and pasta. Simply put some vegetables between the greens and the pasta and it’s done. Sprinkle dressing on top of the ingredients and close up the lid! You can even add chicken if you wanna convert it into a non-vegetarian salad. No mess, no fuss. You will simply shake the jar to mix it all together and evenly spread the dressing before eating. I have a few yummy Mason Jar recipes in my Eat.Reinvented nutrition plan!! Here is a teaser for ya!


meal prep for weight loss


  • BUDDHA BOWL: these bowls usually include some kind of grain or blend of grains, some   vegetables can be beans or tofu. The thing I like about these bowls is that they can be made ahead and freeze. And once you start preparing such bowls you’ll get into the habit of preparing your own grain bowls by putting into it whatever you feel like...it’s more of like use- everything meal.


  • WHITE CHICKEN CHILI: This yummy meal prep option is great for future lunches and easy to freeze. And is a healthier option than many other meaty preps. All that’s required is soaking some beans overnight and cooking them with chicken. For adding depth to the flavor just add some roasted veggies to it.


  • HONEY SESAME CHICKEN RICE BOWLS: It’s another meal idea with a lot of potential variations. Make it with chicken, rice, asparagus and broccoli, or you can even change up the vegetables, grains and protein with whatever you have. This is great for using leftovers, or cobbling together from pre-cooked meat and grains that are in the freezer.


  • WRAPS: just make the filling in advance and store it and stuff them whenever you wanna eat. They can be colorful, healthy, full of flavors and easy to start with. Here is another teaser from Eat.Reinvented nutrition plan!


quick and easy healthy meals


  • CHICKEN SALAD: The leftovers from chicken can be converted into salad which becomes a perfect make-ahead lunch. You can plan to eat it within a couple of days of making it, and, of course, keep in the refrigerator before you eat it. Chicken salad, is great because it is healthier than a lot of recipes out there. You can use yogurt along with the mayo to lighten it up, or add grapes, pecans and cherries for crunch, flavor and nutrition.

  • INSTANT HOMEMADE NOODLES: This is a perfect make-ahead for lunch. Just start with partially cooked noodles and fresh vegetables. Add some seasonings (like some fresh veg, chopped green onions etc.). And when you’re ready to eat, just add some boiling water and yummm.... this recipe is probably the easiest meal prep.


Planning and preparing your meals ahead of time will make healthy choices no-brainer. Instead of running for a cold cut calorie bomb you’ll have a home cooked feast on hand that can be heated up quite fast. And hey, you’ll save money as well… so just whip out your favorite plastic container and get started. And if you need inspiration and healthy recipe ideas - check out my meal plan I have created for you! On the go!


meal prep recipes


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So we are all overwhelmed with searching for gifts, recipes and trying to impress our guests and loved ones. I'd like to share this yummy dish with you that I recently cooked!


Okay, I've got a cool and EASY and HEALTHY recipe for you to impress your family and guests!


*** Sea bass in olive oil/lemon marinade ***


What you need:

-  mid size sea bass (whole fish, but cleaned out)

- 1 lemon

- 4 tb spoons olive oil

- pepper/salt to taste

- 2 garlic cloves 

- parsley bunch




yummy healthy recipes


How to cook it:

- make sure you clean out the fish and wash it good. (* Costco has really generous sea basses in store!)

- crush the garlic and mix it with olive oil, salt and pepper. 

- smother the fish (inside and out) with the olive oil marinade and let it sit for a few minutes in a glass casserole

- dice up the parsley and sprinkle it over the fish


Cook it for 20 minutes at 385 F


Enjoy with a side salad or mashed potatoes! 


Guys, this is so yummy and mouthwatering! Seriously!


low fat recipes

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