At FIT CHICKS Academy we love seeing the creativity and hard work of our Fitness & Nutrition Expert Program (FNE) students and grads. Today we are pumped to share this recipe with you from Fitness & Nutrition Expert Ashorena Benjamin! Ashorena created this recipe for one of the assignments in the Nutrition Module of the FNE program. We are excited to introduce Ashorena and her creation!

Hello, my name is Ashorena and I am a graduate of Fit Chicks Academy. I am thrilled to have completed this program and to be on the cusp of starting a new career in fitness and wellness. As someone who has been passionate about health and fitness, I decided to pursue my education at FIT CHICKS Academy to gain the skills and knowledge necessary to become a successful personal trainer and coach.

During my time at the academy, I have learned the latest techniques and best practices in exercise science, nutrition, and behavior change, and have honed my skills in designing and implementing personalized fitness programs for clients of all fitness levels. As I prepare to enter the workforce, I am excited to bring my passion and expertise to a career in the fitness and wellness industry. I am confident that my education and practical experience have prepared me to help others achieve their fitness and wellness goals and to make a positive impact in the lives of those I work with.

Before I began the Fitness and Nutrition Expert Certification program I had just retired from the beauty industry. I worked and managed salons all over Ontario but I always knew it wasn’t what I was meant to be doing. After retiring the beauty scene, I joined Audi as a Social Media Coordinator which was a nice change and I got the experience I needed to start on my own online business.

I have always had an unhealthy relationship with food and never understood why. After I met my husband, he opened my eyes to the fitness industry. I never had the confidence to weight lift. My goal was always to eat little, be skinny and do cardio. I was always the bigger girl growing up, therefore I was teased and shamed for being overweight. I went from one eating disorder to another. When I became dramatically thin it was just as problematic as being overweight. My husband and I started working out together, eating healthy and changing up my old routine. After years of struggling and always second guessing myself, especially at the gym. Something changed for me. There was a spark, something magical. I became confident, I started putting time into myself and loving myself more. I changed and grew as a person just by dedicating self-love time to myself. I came to the realization that I wanted to build my life around fitness and nutrition and overall wellness. I knew I had to share my knowledge with other women who are struggling with the same issues I once struggled with.

When I started doing my research on what program to take or how to get started. It took me a little while to commit. With the help and encouragement of my friends and family I decided I belonged in the Fit Chicks Acadamy. I was inspired by all the successful women involved in this Acadamy and I was truly excited to begin my journey, learning from the best. It was the Girl Power for me! There is nothing out there like this program and I needed to be a part of it.

My biggest takeways from the FNE program are:
  • Exercise improves mental health by reducing anxiety, depression, and negative mood and by improving self-esteem and cognitive function. I knew this as I started working out more but it just confirmed it that much more for me during the FNE certification program.
  • The amount of fiber that must be consumed daily, I was not eating anything close to 40 grams of fiber a day and now I understand why I was having so much digestive issues. Those issues are now a thing of the past.
  • Eating a healthy diet and exercising often can help control or delay health issues associated with aging, like high blood pressure and diabetes. I was always one to work out to stay thin, never thinking about my health and the food my body needs to stay fueled and healthy.

Roasted Tofu and Veg

Roasted Tofu and Veg is a recipe I have enjoyed making and eating many times before. I first started creating this recipe during covid when we had all the time in the world to kill. I started cooking and baking like I was running my own restaurant. I truly enjoy creating in the kitchen and challenging myself. I enjoy finding recipes online and personalizing them for myself and my family.

There are a few reasons as to why I created the Roasted Tofu and Veg recipe. I made it my mission to start eating high protein meals using whole foods. I am not a picky eater, but I have some picky eaters in the family. Who doesn’t? So, I decided to create a recipe that everyone can enjoy including my brother who is Vegan.

Before this recipe I never incorporated tofu in anything and now I love just tossing it wherever I can for extra low-fat protein. I learned to create meals that are plant based specifically for my brother and I enjoyed learning about all the different ways I can create high protein foods with no animal byproducts. My family loves trying all the new recipes I come up with. I have been making more of a conscious effort to use healthy ingredients in all my meals. Whether I switch out flour for oat flour or butter for avocado oil. All my recipes have been transformed from what they used to be to the healthiest versions they are now. The taste is always amazing and it feels so great to know that after eating, you fueled your body with all the best ingredients that the earth and mother nature has to offer.

In the nutrition section of the FNE program, I learned so much and it gave me more confidence to explore all types of ingredients and to always make sure that I am using the Complete in 3 Rule. This recipe follows that rule and that is why I decided to share it for my Nutrition Assignment. I used vegetables with high protein and fiber, along with olive oil as my healthy fat. This meal is packed with powerful antioxidants, so you know you are doing your body good.

I would also like to add that this recipe is good for meal prepping. If you double this recipe and portion it into small containers, you have your lunch for the week. Recipes like this make it fun and easy to prep for the week and this is key to making sure you always hit your macros and are less likely to binge eat when you’re hungry.

PREP TIME:  15 minutes

COOK TIME: 35 minutes

TOTAL TIME: 50 minutes




23 g fat (3 g saturated)
47 g carbs
5 g sugar
15 g fiber
28 g protein


  • 8 ounces extra-firm tofu, cut into 1/2-inch cubes
  • 4 tablespoons olive oil
  •  1 tsp Soy Sauce
  • 4 Garlic cloves
  • Half a teaspoon curry powder
  • Half a teaspoon turmeric
  • Salt
  • Pepper
  • Half a lemon
  • 1 canned chickpeas, rinsed and drained
  • 15 cherry tomatoes, halved
  • 1 bunch asparagus, trimmed
  • Brussel Sprouts
  • 1 Cup wild rice


Tofu and Veg

  1. Heat oven to 400° and line a sheet pan with parchment paper.
  2. Spread tofu cubes on a paper towel. Cover with a second paper towel and press to remove as much moisture as possible.
  3. In a bowl, whisk together oil, soy sauce, curry powder, turmeric, salt, and pepper. Add tofu and chickpeas and toss to coat.
  4. Spread tofu and chickpeas evenly on sheet pan. Add brussels sprouts and make sure pan is not overcrowded.
  5. Roast for 20 minutes.
  6. Add small chopped up lemon pieces or squeeze lemon juice all over dish.
  7. Add tomatoes and asparagus, season with salt and pepper, and roast 15 minutes more, until chickpeas are crispy, tomatoes are very soft, and asparagus is al dente.
  8. Let cool and serve over top of wild rice

Wild Rice

  1. Rinse and drained
  2. Place wild rice, water (or stock of choice) and salt in a saucepan over medium high heat. Give it a stir. Put the lid on.
  3. Bring it to a boil, turn the heat down to medium low until water disappears.
  4. Turn stove off leaving the rice to sit with the lid on before serving


This is a low in fat vegan recipe that is created using the Complete in 3 Rule which includes your Protein, Fiber and Healthy Fats. Garlic can be removed completely.


If you want to sub an ingredient and alter the recipe, I suggest Broccoli for Asparagus.
Tomatoes can be substituted for your favorite olives – pitted.
If you want to skip on the lemon, add honey instead. You can transition this dish from a savory dish to a sweet one.
Lemon can be completely removed from this recipe or sub for balsamic vinegar.
This recipe is made to be played with and personalized, so have fun and be creative!

Thank you so much for sharing Ashorena!

To learn more about Ashorena check her out @ashorenabenjamin

PS Do you want get CERTIFIED as a Fitness & Nutrition Expert?  You can get started TODAY so download our program brochure here and learn how you to create your dream life, health & career!