A #TIUManApproved Father’s Day!


You know the saying… the way to a man’s heart is through his stomach, and this certainly applies to the father in your life! Honor Dad this year by giving him a day off from the grill and treat him to a healthy brunch, lunch or dinner!

These are our favorite Father’s Day recipes that are totally #TIUmanapproved!


This savory, satisfying dish is featured from the BIKINI PROGRAM of the Tone It Up Nutrition Plan! This is a surefire way to win over the heart of that special man in your life!



  • marinade: ¾ cups maple syrup, ½ cup orange juice, 2 Tbs toasted sesame oil, 2 Tbs tamari, 2 tsp chili powder, 2 tsp minced garlic, 2 tsp minced ginger, 1 tsp smoked paprika, 1 tsp cumin, 1 tsp pepper
  • 16oz (1 lb) pork tenderloin
  • ½ ripe pineapple, sliced into rings
  • 1 red bell pepper, sliced into thin strips (julienne)
  • 1 orange bell pepper, sliced into thin strips
  • 15 oz container of freshly washed kale or chard
  • ¼ cup macadamia nuts or nut of your choice

Marinade in a plastic one gallon bag for 30-60 minutes. For best results, make some long shallow cuts on the outside of the tenderloin to allow the flavors to soak in! Drain off the marinade and place tenderloin on wire roasting rack with pan underneath. Bake for 30 minutes at 350-degrees. Let rest for at least 15 minutes. Meat thermometer should reach 145-degrees in the center. While the tenderloin is in the oven, pour the marinade into a small pan and bring to a boil on stove top for 1 minute. This will kill bacteria and make it good for brushing on as a glaze. Turn to low heat and let it reduce for about 5 minutes. Once marinade has turned into a glaze (thickened), give the loin a brushing with glaze with 5 minutes left in cooking. Use the rest of the glaze as dressing on the mixed kale or chard. While tenderloin is resting, cut pineapple rings and arrange on a parchment covered cookie sheet. Brush glaze on to pineapple. Turn the oven to broil. Keep a close eye for the pineapple slices to brown and caramelize with glaze. About 4 minutes either side. Arrange spicy mixed greens on each plate.  Add a handful of julienne sliced red & yellow bell pepper, top with grilled pineapple. Slice loin on a diagonal and fan 4 pieces over the pineapple. Top with torn pieces of basil. Enjoy


 What man doesn’t love fries?! These delicious, crisped to perfection sweet potato fries will be a total crowd pleaser!

Baked Herbed Sweet Potato

  • 2 medium sweet potatoes, cut into long pieces
  • 1 tsp ground cumin
  • 1 Tbs of olive oil
  • 2 tsp sea salt
  • Dash of cinnamon
  • 1 1/2 tsp chili powder
  • 2 Tbs dried rosemary

Preheat oven to 400°  degrees. Place sweet potato pieces in a zip-lock bag. Add spices first and mix. Then add ingredients and shake bag until fries are evenly covered with spices. Spray nonstick pan with canola oil and lay out your fries. Fries should take about 18-22 minutes or until they are golden.


A simple, sweet, delicious summertime fave that dad will LOVE!


Makes 4 – 8 servings

  • 4 peaches
  • 4 Tbs. grapeseed Oil
  • 4 tsp. of raw honey
  • Optional – Greek Yogurt for garnish


Preheat grill to medium. Halve and pit your peaches and brush them all around lightly with grapeseed oil. Place them on the grill cut side down. Grill for 3-4 minutes until grill marks appear. Flip and grill the other side. Serve warm, with a drizzle of honey. If you like add a spoonful of Greek Yogurt!


Whiskey cocktail 2

  • 1.5 oz of your favorite whiskey
  • 2 oz of fresh lemon juice, strained
  • splash of water
  • 2 tsp of honey
  • Sprig of fresh rosemary

Add whiskey, lemon juice and water to a shaker. Warm up honey for a few seconds in the microwave to make it liquified and add to the shaker as well. Shake it up and serve over ice with rosemary. Cheers!

Karena and her dad :)
Karena and her dad :)
Helping my dad stretch before he waterskis at 61 years young
Helping my dad stretch before he waterskis at 61 years young


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