40 Fun Ways to Burn 100 Calories + #SpecialKSnackBars

As soon as the holidays wind down, I know we’ll all be looking for ways to snack healthier – no more gingerbread, egg nog, sugar cookies or candy canes until next year. However, I personally hate to feel deprived — I want to munch on something that tastes indulgent but doesn’t negate the benefits of my workout for the day. That’s why I was excited to find out about Kellogg’s new product coming to a supermarket near you in January 2014 — Special K Snack Bars.

These convenient snack bars are the ideal pairing of taste and nutrition that provide a satisfyingly scrumptious snack any time of the day — after a workout, a mid-morning break, or to sooth the afternoon “hangries.” There are four delicious flavors – Berry Medley, Blueberry Bliss, Salted Caramel Chocolate and Salted Pretzel Chocolate – and each only has 100 calories per bar. It’s amazing how decadent and delicious these bars taste for a mere 100 calories. The product size is just right too – not too big as to ruin your appetite for a full meal later, but so small that your tummy is still growling. After much taste-testing, I think my favorite flavor is the Salted Pretzel Chocolate, but they are all yummy!

Visit www.specialk.com for more information on the new Special K® Chewy Snack Bars, available January 2015 at grocery and mass retail stores nationwide. You can also find out more by joining the chatter on Kellogg’s Facebook (SpecialKUS) and Twitter (@SpecialKUS).

Now, if you want to add a little extra exercise to your day, I’ve rounded up 40 activities that burn 100 calories in 30 minutes or less. The calculations are based on a 150 pound person. Have fun, get moving!

Fitness Fun: 10 – 12 minutes of cartwheeling and handstand practice burns 100 calories!

40 Ways to Burn 100 Calories in 30 Minutes or Less

  1. 6 minutes running up stairs
  2. 6 minutes burpees
  3. 7 minutes high intensity spin
  4. 8 minutes rock wall climbing
  5. 9 minutes competitive soccer
  6. 9 minutes moderate jump rope
  7. 9 minutes running (~1 mile)
  8. 10 minutes box jumping
  9. 10 minutes cartwheeling
  10. 10 minutes downhill skiing
  11. 10 minutes pushups
  12. 11 minutes walking up stairs
  13. 11 minutes water jogging
  14. 12 minutes handstand walking
  15. 12 minutes non-stop sit ups
  16. 12 minutes farmer’s walk
  17. 13 minutes flag football
  18. 13 minutes row machine
  19. 13 minute barbell bench press
  20. 14 minutes skate boarding
  21. 15 minutes water skiing
  22. 15 minutes hiking
  23. 15 minutes moderate biking
  24. 15 minutes moderate swimming
  25. 15 minutes furniture rearranging
  26. 16 minutes ballroom dancing
  27. 17 minutes push ups
  28. 18 minutes garden work
  29. 20 minutes of yoga
  30. 20 minutes casual walking
  31. 20 minutes paddle boarding
  32. 20 minutes hula hooping
  33. 20 minutes vacuuming
  34. 22 minutes drum playing
  35. 23 minutes raking leaves
  36. 25 minutes trampoline jumping
  37. 28 minutes weight lifting
  38. 29 minutes pecan picking
  39. 29 minutes bowling
  40. 30 minutes mini golfing

So, what is your favorite on this list?

What flavor of #SpecialKSnackBars appeals to you most?

This post is sponsored by FitFluential on behalf of Special K Snack Bars.

Please share with friends!Share on FacebookPin on PinterestTweet about this on TwitterShare on StumbleUponEmail this to someonePrint this page

Greek Yogurt Sundae Bedtime Snack + Dallas Marathon Recap

Eating a bed time snack is NOT evil, nor will it make you fat. All my life, I’ve heard misguided food rules like “don’t eat after 8 pm” or “eating fat makes you fat.” Sure, you can’t pig out on a whole pizza or pint of gelato and expect to stay at a racing weight, but a healthy snack packed with 10 to 20 grams of protein is a smart choice for nocturnal noshing. This amount of protein helps to satiate hunger as it goes to work repairing muscle damage from workouts earlier in the day. My blood sugar remains stable through the wee hours and the result of this protein snack is that I don’t wake up in the middle of the night hungry or in the morning drained of energy.Greek Yogurt Sundae with Raspberries & Chocolate Chips - TheFitFork.com One of my favorite snacks to eat before bed is a bowl of Greek yogurt with raspberries and mini chocolate chips. Chobani is a favorite brand, the texture is so smooth and creamy and the company only uses natural non-GMO ingredients. There are so many delicious flavors like coconut and key lime — but I usually get the plain and mix in a flavored Stevia (like NuNaturals Vanilla or Chocolate Syrup) along with raspberries and a teaspoon or two of mini chocolate chips. It’s my version of a fudge sundae! I get 15 grams of quality protein thanks to this sensible sweet treat and all the ingredients I just listed have barely over 120 calories combined! An added bonus is that Greek yogurt has lots of calcium, and I could always use more of that bone-building mineral!Dallas Marathon - Jennifer Fisher So, on to the Dallas Marathon — I basically blew up at mile 18.Although I was super hydrated (I thought) and reasonably well-rested, I couldn’t hang at my planned pace in the high humidity conditions. At mile 15, I felt leg cramps coming on. Thank goodness my mom showed up with my favorite Nuun Hydration tabs (Kona Cola) super concentrated in a bottle of water — I drank full bottles during my TWO porta potty stop (ugh — there went 5 minutes).

mom giving me nuun at dallas marathon I had to start run-walking at mile 18 and was literally just making it 100 yards at a time near the end. This was my second worst marathon finish ever by a minute at 3:32 , 22 minutes off my plan and 42 minutes off an ancient PR, yet I notice that people roll their eyes when I mention the 2nd place age group finish — that was a surprise considering my condition. The highlight of the race was not when I fell into the door of the port-a-potty and scraped up my arm, but instead the highlight was proving to myself I had the grit not to quit. Ryan Hall was at the finish line and put the medal around my neck – that was awesome! So I am left with a dilemma. Ever since getting back to running in my 40s, nabbing a marathon time that correlates training and effort-wise to my other race distances (in everything from the 1 mile to 1/2 marathon) eludes me. In some ways, I’m ready to break up with the marathon . . . . but I can’t let my  final experience be this last one. But, that means I have to run another . . .

Have any of you runners ever had these feelings? What’s the longest you’ve ever “broken up” with running?

Please share with friends!Share on FacebookPin on PinterestTweet about this on TwitterShare on StumbleUponEmail this to someonePrint this page

No-Fail Holiday Roast Plan! Tips & Recipes

Are you expecting a herd of carnivores for Christmas and aren’t sure where to begin when it comes to making a holiday roast? Don’t fret, it’s super easy to roast a hunk of meat that will make a jaw-dropping, mouth-watering, plate-licking impression with your guests. I’m sharing tips for beef roasting success and some delicious roast recipes that may make you even more popular than jolly old St. Nick.

Holiday Roast Tips - TheFitFork.com

Select the proper cut. Personally, I love a beef tenderloin roast, but other cuts that are easy to roast in the oven include rib eye, tri tip, sirloin and even the economical round roast. Check out the Interactive Butcher Counter  before you head to the market it helps you match the right cut of beef for your recipe and budget.

beef tenderloin spice rubRub in flavor. Dry rubs are a simple way to elevate the flavor of your roast and – often salt and pepper is all you need! But it can be fun to experiment with different herbs and spices to make a roast suit your personal taste preferences – one of my favorite easy rubs is my Countdown Rub.  There’s not much to remember when it comes to applying a rub other than do so liberally on all sides of the meat – this makes a nice crust when it caramelizes that not only adds flavor but locks in juices.

Use the right roasting gear. You’ll need a metal pan with an approximate 2 to 3-inch rim, no lid needed as roasting is a dry heat cooking method.  I find it helpful to use a roasting rack helps to raise the meat above the pan so that the heat can get around to the underneath side. You can make a makeshift rack in a pinch simply by twisting heavy-duty aluminum foil up into a figure-8 shape and placing it under the roast.   A reliable meat thermometer will ensure your roast is cooked to your expectations  - instant-read thermometers are only a couple bucks at the grocery store.

Know when it’s done. I like my beef medium rare (which is 145 F degrees), so that means I pull it out of the oven about 10 degrees earlier. Why? Because a roast continues to cook on the counter as it rests! If you like your beef cooked to a lesser or greater degree of doneness, please visit the  Beef Roast Table Times to determine the finish temperature and approximate cook time.

garlic rosemary rubbed tenderloing - resting 120F - jennifer fisherLet your roast rest.  Do NOT cut into a roast or steak immediately after removing from the heat! All the flavorful juices will come flowing out and pool around your roast – what you’ll have left is a tough mess of meat. A short rest period (about 10 minutes) allows juices to redistribute around the relaxing muscle fibers and create the tender, succulent bit of meat you were dreaming of. By the time the thermometer has dropped back down to 120 F degrees, you roast should be ready to enjoy.

Now, on to the recipes! Head over to BeefLovingTexans.com to get my recipe for Garlic & Rosemary Rubbed Tenderloin with Roasted Root Vegetables. Soooo good and perfect for a Christmas feast!

Garlic & Rosemary Rubbed Tenderloin and Roasted Root Vegetables - TheFitFork.com

Nut Crusted Beef Roast with Radish Fennel SaladWhile this isn’t my own personal creation, I’m also fond of Nut Crusted Sirloin Roast with Radish Fennel Salad.

 

 

roast cooking light

 

Cooking Light also has a good Roasting 101 that will get you up to speed on this tried-and-true oven cooking technique that yields succulent meats and richly browned vegetables.

What type of main course do you make over the holidays? 

Please share with friends!Share on FacebookPin on PinterestTweet about this on TwitterShare on StumbleUponEmail this to someonePrint this page

Baked Gingerbread Protein Donuts with Lemon Glaze {Gluten Free} #AlohaMoment

This shop is part of a social shopper marketing insight campaign with Pollinate Media Group® and Aloha, but all my opinions are my own. #pmedia #myAloha and #AlohaMoment  http://my-disclosur.es/OBsstV

With the holiday season in full swing AND my plan to carbo-load for the Dallas Marathon (which was on Sunday, that’s another story for another day), I broke out of my normal eating routine last week to indulge in some scrumptious baked goods! Even though I had Christmas cookies and a big bun with my burger, I was mindful of not eating a ton of low-quality carb crap.

Dallas Marathon 2014 - TheFitFork.com

Despite the marathon carbohydrate mission, I wanted to keep balance in breakfast. My days are just much more productive when I’ve started off with enough protein. One trick I rely on to up my intake is to sneak protein powder into recipes for pancakes, muffins, quick breads and such. My favorite recipe coming out of the oven this week was a batch of Baked Gingerbread Protein Donuts with Lemon Icing – and these little delights are gluten-free and paleo-friendly and actually low-carb enough for me (and hopefully you) to enjoy any day!

Baked Gingerbread Protein Donuts with Lemon Glaze - Paleo & Gluten Free - TheFitFork.com

You will not believe the delicious homemade seasonal scent that wafts through the house as these donuts bake. Am I tempting you yet? Keep reading for the recipe!

Aloha Premium Protein Powder - TheFitFork.com

Yup, I stirred Aloha Premium Protein Powder right into the batter (and even icing) for these delicious baked donuts. Aloha comes either in a big tub or packets – I like the pre-portioned packets for convenience and each one features 18 grams of plant-based protein and along with vitamins, minerals and other essential nutrients. Perfect for vegetarians, vegans and everyone, this great-tasting product (which comes in chocolate and vanilla) helps ensure that you’re getting the complete chain of amino acids. Plus, there are no artificial flavors, artificial sweeteners, animal products, fillers or chemicals of any kind. Gluten-Free Baked Gingerbread Donuts - TheFitFork

I also want to mention that my donut recipe below is also gluten-free and fits in with a Paleo style diet – made with protein powder along with almond meal, stevia and other healthy ingredients, these donuts not only taste good but will keep you feeling good.

Baked Gingerbread Donuts with Lemon Glaze Recipe

Ingredients for donuts:

  • 3/4 cup almond meal
  • 1 cup gluten-free baking blend
  • 2 packets Aloha vanilla protein powder (reserve 1 Tablespoon for icing)
  • 1/2 teaspoon salt
  • 1/3 teaspoon baking soda
  • 2 teaspoons ground ginger
  • 2 teaspoons ground cinnamon
  • 1/4 teaspoon ground cloves
  • 1 tablespoon stevia powder (1:2 stevia to sugar ratio)
  • 3 large eggs
  • 1/3 cup coconut oil
  • 3 tablespoons unsulphured blackstrap molasses
  • 1 teaspoons vanilla extract

Ingredients for glaze:

  • 2 tablespoons coconut milk
  • 1 tablespoon coconut butter
  • 2 teaspoons fresh lemon juice
  • 1 tablespoon Aloha vanilla protein powder
  • 1 tablespoon stevia powder (1:2 stevia to sugar ratio)
  • 2 tablespoons lemon zest
  1.  Preheat oven to 350 F degrees.
  2. In medium bowl, mix together almond meal, gluten-free baking blend, protein powder (2 packets minus 1 tablespoon), baking soda, salt, ginger, cinnamon, cloves and stevia power,  making sure there are no clumps.
  3. In another bowl whisk together eggs; whisk in molasses, coconut oil and vanilla. Mix together these wet ingredients with dry ingredients until well-combined, but not over-stirred.
  4. Spoon batter (or use piping bag) into 12-count mini donut pan, filling approximately 2/3 full.  Bake in 350 F degree oven for approximately 12 minutes, or until turning golden brown.
  5. Remove donuts to baking rack to cool completely.
  6. Meanwhile, mix together coconut milk, coconut butter, remaining 1 tablespoon protein powder, lemon juice and stevia. Drizzle over cooled donuts and sprinkle with lemon zest.
  7. Makes 12 mini donuts.
Chocolate Berry Smoothie

Blend together one packet Aloha Protein Powder with 12 oz. almond milk, 1/2 cup frozen berries and ice, as needed.

Also as clean-eating, fitness enthusiast, I enjoy a smoothie or recovery shake made with protein powder for my morning meal or recovery. But, I’m can be picky about texture, taste and macros when it comes to supplementation.  A chocolate berry smoothie made with Aloha Premium Protein Powder is one of my go-to beverages after an intense workout during warmer weather (I aim between 10 – 20 grams of protein within 30 minutes to assist with muscle recovery). But, it’s also smart to start off the day with protein, so I often mix Aloha into a hot morning drink, in nut butter, or in all types of batter – like with the Baked Gingerbread Protein Donut recipe above!

If you’d like to sample Aloha Premium Protein Powder (while supplies last), check out their free 14 days trial (a monthly subscription, but no-hassle to cancel if not right for you). You can also follow them on Facebook (Aloha), Twitter (@aloha), Pinterest (@alohamoment) , or Instagram (@alohamoment).

What is your favorite way to use protein powder?

Please share with friends!Share on FacebookPin on PinterestTweet about this on TwitterShare on StumbleUponEmail this to someonePrint this page

12 Ideas for Hosting a Healthy Holiday Breakfast or Brunch

It’s the most wonderful time of the year – it’s a season for eating and greeting and spreading good cheer! If you are hosting a morning get-together over the holidays, it needn’t be fancy or fussy to be successful. In fact, some of the best memories I have are sitting around in my pajamas after the stockings have been unstuffed and ribbons unraveled to share a leisurely breakfast with family and reminisce about the glories of yore.  When I’m in town, I also like to don my most festive “ugly” sweater and invite the neighbors over for a holiday brunch.

Check out 12 Ideas for a Healthy Holiday Breakfast or Brunch

by The Fit Fork at Foodie.com


I have to admit though, the thought of hosting breakfast or brunch sometimes intimidates me – especially knowing I’m not a graceful waker-upper. So, I like to have as many of the menu items prepped ahead of time so I’m not running around like an overworked, grouchy elf in the morning. Make-ahead egg casseroles are ideal as are muffins and quick breads that can be baked a day or two earlier. Even pancakes can be cooked and kept in the freezer for a no-stress holiday breakfast celebration. Some of my favorite breakfast recipes are included in the Healthy Holiday Breakfast and Brunch collection I created for Foodie.com.

Snow Men Milk Bottles - Kid's Craft - TheFitFork.comIf your gathering is anything like mine, there will probably be at least a dozen kids racing around the Christmas tree high as flying reindeer jacked up on candy canes. I have an entertaining little activity that will slow down these busy bodies for a just a few minutes and also provide the opportunity to pump them with wholesome glass of milk (soy, almond or whatever!).  These Snowman Milk Bottles are adorable and a super easy craft that most any youngster can make with minimal supervision – however, I suggest pre-cutting the felt and assisting with the glue gun lest there be no emergency room trips on a holiday. And, BTW, TheFitFork.com has not turned into a DIY Craft blog, but these were just too fun not to share!

Snowman Milk Bottle Christmas Craft - TheFitFork.com

Supplies needed for each Snow Man Milk Bottle:

  • Empty mini milk bottle (available at craft store or recycled Starbucks Frappuccino bottle)
  • 1 ½ inch x 8 inch piece of colorful felt
  • 3 black buttons
  • Glue gun or glue dots
  • Scissors
  • Striped paper straw

For the scarf, use scissors to snip ½” long fringe into each end of the felt. Wrap around neck of bottle and knot to one side; secure with glue or glue dot if needed. Glue three buttons down front of bottle.  Fill with milk and add colorful paper straw.

So, what do you like to serve on Christmas or holiday mornings?  Do you have a once-a-year special holiday recipe or do you stick with your standard-issue morning meal?

This post was sponsored by Foodie.com, however all recipes and editorial comments are my own.

Please share with friends!Share on FacebookPin on PinterestTweet about this on TwitterShare on StumbleUponEmail this to someonePrint this page

{Slow Cooker} Salted Caramel Chocolate Crunch Holiday Gift Recipe

Slow Cooker Salted Caramel Chocolate Crunch - TheFitFork.com

I would be thrilled if you would head over to Love Grown Food’s Facebook and/or Pinterest page and vote for my holiday recipe creation (by “liking” or pinning) – {Slow Cooker} Salted Caramel Dark Chocolate Crunch! This scrumptious salty-sweet snack couldn’t be easier to make in the slow cooker . . . . yes, Crock Pot power! Just dump in everything but the chocolate and let it mingle and caramelize together while you tend to other holiday tasks like wrapping gifts, addressing cards and hauling out the holly. Cholate chips are melted in at the end and then it just cools for a bit on parchment paper. By using Power O’s, a crunchy cereal made from a blend of beans that adds protein, I’m able to bring a little balance to this sweet snack mix.

If you don’t gobble up the entire recipe at once, this Salted Caramel Dark Chocolate Crunch makes a nice addition to any holiday party snack lineup or can be packaged up in jars with pretty ribbon for gift-giving.  Remember to go vote through the Facebook or Pinterest links, it’s really easy.  Thank you.

Slow Cooker Salted Caramel Chocolate Crunch - TheFitFork.com

Salted Caramel Dark Chocolate Crunch Recipe

  • 3/4 cup butter
  • 1/2 cup brown sugar
  • 1 teaspoon vanilla
  • 4 cups Love Grown Food Honey Power O’s Cereal
  • 2 cups mini pretzels
  • 2 cups oyster crackers
  • 2 cups toasted almonds
  • 2 cups dark chocolate chips
  • 2 tablespoons coarse sea salt

1. Melt butter in a saucepan.
2. Stir in sugar and vanilla until well blended.
3. In a large slow cooker, combine cereal, pretzels and crackers. Pour in melted butter mixture and stir to coat.
4. Cook on high for 2-3 hours with the LID OFF, stirring occasionally. Mixture will be done when sugar caramelizing to create a glaze over ingredients.
5. Turn heat to low and stir in chocolate chips. Put lid on slow cooker and let chocolate soften for about 5 minutes.
6. Remove lid and stir mixture to distribute melted chocolate.
7. Spread mixture on parchment paper and immediately sprinkle with coarse sea salt. After mixture has cooled and hardened, store in an airtight container.

 

Used code JENNIFER15 at Zoomarun.com checkout for 10% off

Used code JENNIFER15 at Zoomarun.com checkout for 10% off

Hey, you runner friends need to know that the Zooma Women’s Race Series is having a Winter Flash Sale – don’t miss out! From December 8th through December 14th, register for ANY of the race distances at ANY of the fabulous venues (Texas, Florida, Annapolis, Cape Cod or Napa Valley) and get 10% off – use the code JENNIFER15 at checkout.

Please share with friends!Share on FacebookPin on PinterestTweet about this on TwitterShare on StumbleUponEmail this to someonePrint this page

Southwestern Shrimp & Guacamole Starters + Avocados & Athletes

Southwestern Shrimp & Avocado Starters - TheFitFork.com

Avocado Superfood

Head over to Core Power to check out my post on Guacasuperfood! Five Reasons Avocados are a Super-Fuel for Athletes.  Of course, I adore guacamole, but this nutrient-dense fruit also makes rich and creamy addition to smoothies or spread on sammies – it’s also a heart-healthy swap for some of the fats used in baking!   Avocados are also a good source of fiber, protein and pack an array of vitamins, minerals and antioxidant – find out exactly how they can help you as a runner, triathlete, CrossFitter, mountain climber, yogi, gymnast or other active person at CorePower.com.

Meanwhile, dig into my recipe for these super easy, super yummy Southwestern Shrimp & Avocado Starters –they are “starters” because once you start eating, you won’t be able to stop. That’s okay – they’re good for you!  These amazing appetizers will be the hit of your holiday party spread — you could also present them in disposable condiment cups if you don’t have enough tiny bowls or would prefer to avoid clean-up.

Southwestern Shrimp & Avocado Starters - TheFitFork.com

Southwestern Shrimp & Avocado Starters Recipe

  •  1 large avocado
  • 1 tablespoon fresh lime juice
  • 1 ½ teaspoons garlic salt
  • 1/3 cup mixture of roasted corn with red peppers*
  • 18 roasted or grilled shrimp*
  • 18 unbroken tortilla chips
  • Garnish: cilantro sprigs

In small bowl, mash together avocado, lime juice and garlic salt. Spoon about 1 heaping tablespoon of this guacamole mash into 1 ounce condiment cups. Sprinkle a bit of the corn mixture to top of avocado and then top with one shrimp, tail side up. Set a single tortilla chip behind this for scooping out the remaining guacamole once the shrimp is eaten. Repeat steps for remaining appetizers. Makes 18 appetizers.

*I used thawed Green Giant Honey Roasted Corn in the steamer bag and grilled shrimp from the take-away food section of the market for convenience.  

If you’re looking for other small bites for your soiree, these Holiday Appetizers from Cooking Light make a statement and are sure to keep the conversation going!

Holiday Appetizers from Cooking Light

Snack Nation Box - TheFitFork.comI also want to let you know about a great service that delivers healthy snacks to your home or office – Snack Nation.  My box couldn’t have arrived at a more perfect time, as I was about to gnaw my arm off in hunger desperation. I tore into the box and it was brimming with sensible snacks including long-time loves (Quest Bars, Krave Jerky and Pirate Booty) and some new favorites (Bare Fruit and Rip Van Waffles).  Perhaps what I appreciated more than the snacks, was the fact that this company gives back to end world hunger through their HUMAN donation program – each delivery is matched by a one month’s supply of nutrient packs are delivered globally to people facing malnutrition.  If you’re looking for a unique holiday gift (and one that’s also healthy, tasteful and socially conscious), you really need to check out this fantastic home snack delivery service – plans start out at just under $30 a month and you can sign up for a free trial.

So, tell me, how many AVOCADOS do you eat per week?

What is your favorite healthy packaged snack food?

Please share with friends!Share on FacebookPin on PinterestTweet about this on TwitterShare on StumbleUponEmail this to someonePrint this page

Kale & Quinoa Casserole Recipe + The Running Event

It was a busy day visiting with old friends (like Altra, Nuun Hydration, Pocket Fuel, and others) and meeting new folks in the running industry at THE RUNNING EVENT conference right here in Austin. I have lots of new running gear and race fuel products to update you on —   and perhaps a giveaway or two coming up soon!

Bart Yasso & Jennifer Fisher at TRE14It was also fun to bump into Bart Yasso (aka the “Mayor of Running) who I threatened to track down if his world-famous “Yasso 800s” don’t pay off in my upcoming Dallas Marathon.In the meantime, I wanted to share a nutritious comfort food recipe that is perfect addition to a holiday potluck party or just as a make-ahead and bake later meal for a busy night – Ranch Kale and Quinoa Casserole.  Originally created for the Litehouse Food blog (please visit), this home-style dish a hearty yet healthy riff on broccoli rice casserole, one of my favorite Christmas side dish (but most versions I’ve seen have tons of butter, cream, or “cream of” soups).

Ranch Kale & Quinoa Casserole - TheFitFork.com

Ranch Kale & Quinoa Casserole Recipe

  • 1 tablespoon olive oil
  • 8 cups chopped kale
  • 1 large white onion (chopped)
  • 1 teaspoon minced garlic
  • 1 teaspoon salt
  • 1 teaspoon ground black pepper
  • 3 cups cooked quinoa (from 1 cup dry)
  • 1 cup ranch dressing
  • 1 1/4 cup shredded Parmesan cheese (divided)
  1. Add olive oil to 12” to 14” cast iron skillet and bring to medium-high heat.
  2. Add chopped onion and sauté for 2 to 3 minutes until softening. Add half of kale and cook down for about 2 minutes. Add a couple tablespoons of water, if needed.  Add remaining kale to skillet and sauté for 2 -3 more minutes until completely wilted.
  3. Add garlic, salt and pepper to kale and continue to sauté for 1 minute.
  4. Remove skillet from heat and stir in pre-cooked quinoa, ranch dressing and ¾ cup of parmesan cheese.
  5. Sprinkle top with remaining cheese and bake in 350 F degree oven for 30 minutes or until bubbling and cheese browning on top.
  6. Serves 8.

 

cheesy quinoa bake

Using quinoa instead of rice or pasta in a casserole adds extra protein and can often stand alone as a vegetarian or Meatless Monday meal – check out another favorite of mine, Lightened Cheese Quinoa and Cauliflower Casserole.

 

 

What is your favorite comfort casserole?

What new running gear do you have your eye on?

Please share with friends!Share on FacebookPin on PinterestTweet about this on TwitterShare on StumbleUponEmail this to someonePrint this page