Food for the Warrior

Food for the Warrior

I grew up in northern Pennsylvania, where many of my high school friends went into the military. One of them, Tanya Kabes Lauro, was originally turned away by the Navy for being “overweight” by their standards. She took the Navy training program (with 4am wake up workouts) and lost 60 pounds.  Now a Navy veteran, Tanya is pursuing a career in health and fitness. She recently wrote a book called “Food for the Warrior: Mission to cook healthy.”   All proceeds from the digital book go to the Wounded Warrior project too!

I asked Tanya to share a healthy recipe from the book that you could have it for breakfast, lunch or dinner. This is great for those without time to make breakfast in the morning, because you can prepare it Sunday night and eat it for the rest of the week’s breakfasts.  The secret to successful weight loss is being prepared.

Potato, Apple, Bacon Frittata (great for bre! akfast, lunch or dinner)

2 Whole Eggs
4 Egg Whites
1/​2 cup diced Yukon Gold potatoes, peeled
1/​2 cup diced Fuji apple, (leave the skin on)
2 Tsp of Chives, finely chopped
2 strips of cooked nitrate Bacon, chopped
1/​4 cup of shredded Cheddar cheese (I used Lifetime Cheese)
1/​3 cup of Skim milk
Cooking spray

DIRECTIONS: preheat the oven to 400 degrees. Cook the bacon slices on a baking sheet for 10 minutes. In a large bowl whisk together the eggs, milk, chives, & cheese season with salt & pepper. Set aside. Saute the potatoes in a non-​​stick frying pan that’s been sprayed with oil. Add the apples & season with salt & pepper. Cook for another 3–4 minutes. Spray the pan again with spray & pour in the egg mixture. Turn the heat down to a low level. Let it sit over the heat for about 5 minutes, keeping an eye on the edges. When the edge start to brown, remove the pan from the stove and place in the oven broiler under low flame. Keep the oven door open just a crack when using the broiler. The top of the frittata will brown as the bottom should be cooked. Only keep in broiler for about 5 minutes. Great with a nice glass of coffee. Enjoy

Link to the book:




  1. Tanya says:

    Thank you for the support. I hope everyone gets the chance to purchase my cookbook and start the journey to a new healthier you.

  2. Jennifer says:

    I love this cook book! I\‘ve made the homemade taco seasoning and my whole family loved it! I also made the chocolate chip cookies and they are afflicting :) I can\‘t wait to use more of the recipes!! Thank you, Tanya!!

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Crunch Manhattan Group Fitness Instructor/Personal Trainer

NikkiFitness is a personal trainer, group exercise instructor, writer and publicist living in New York City. She started as a cheerleader at Syracuse University, but became certified in fitness before her beach wedding so that she could get back in shape. Laura, a graduate student, working mom, and military wife, inspired Nikki's Military Wife Workout (MWW) for all military wives. Find more articles by Nikki at her Military Fitness Center archive. Learn more at

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