Paleo Chocolate Nut Butter Surprise Muffins

Spring is time for many of my favorite combos . . . bare feet and bluebonnets, sunshine and sundresses, chocolate and nut butter. Okay, I won’t lie, I eat chocolate and nut butter all year ‘round!Paleo Chocolate Nut Butter Muffins

My Paleo Chocolate Nut Butter Surprise Muffins make a great on-the-go snack for hikes, trail runs and trips to the lake. They are low carb and higher protein, making them a good choice for a quick breakfast – or even pair up with a scoop of your favorite “ice cream” for a sensible dessert. Sugar free, gluten free and dairy free, but with loads of YUM!  Continue reading

Overnight Chocolate Cherry Breakfast Pudding #SpoonsfulOfGoodness


 Grape-Nuts has been around forever, for almost 120 years! I’ve been eating it for decades and my parents grew up with it too – probably because their own moms and dads knew it was a great way to start the day.Overnight Chocolate Cherry Breakfast Pudding with Grape-Nuts

While snacking on Post® Grape-Nuts right out of the box or pouring it in a bowl and covering with milk is hearty, filling and exactly the way my mother served it to me (with raisins on top as a bonus), sometimes a girl wants a little more decadent flavor in her day – like, errr, chocolate-covered cherries. Nothing wrong with that, even if being mindful of New Year’s resolutions. I’m sharing right here and now that my New Year’s resolution is to start each day with a delicious, chocolate-inspired breakfast and thanks to my nutrient-dense recipe for Overnight Chocolate Cherry Breakfast Pudding, I’m prepared for sweet success!

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Chai-Spiced Potato Muffin Bars are Spuds for Speed!

This post is sponsored by Potatoes USA  however all opinions, comments, recipes and enthusiasm are my own!

Potatoes are a healthy source of energy-providing carbs for the athlete.

Ever heard the expression “all meat and no potatoes”?

Ironically, this old-school insult means, “Dude, you’re fat!” But, many would probably assume the opposite in this high-protein diet world where we’re all freaking out over carbs. Yes, while protein is good, so are carbohydrates. I’m not talking about sugary or highly-processed carbs that are stripped of their inherent wholesomeness, I’m talking about complex carbohydrates – like the very healthy potato.

Can I get a virtual high-five for the potato?!

As a lifelong athlete, I’ve used potatoes as part of my training diet year after year. Potatoes are an on point food choice to help fuel an active lifestyle. Spuds for speed, that’s what I’ve always told people! Potatoes are packed with complex carbs to provide the energy my body and brain needs to train, compete and recover optimally. Because they are unearthed from the ground, potatoes are also a great source of minerals including potassium, iron and magnesium. Athletes need these things in abundance and that’s why potatoes are actually a common sight along the courses of ultra-marathons, Ironmans and century rides.Pull ups with a 10 lb bag of potatoes!Oh, and you can use a 10-lb. bag of potatoes for a pull-up challenge!

Other potato perks — they come in their own wrappers, are simple to cook, extremely versatile in recipes and are inexpensive – I just love the cleverness of Mother Nature! If you need a healthy,             balanced meal on the quick and cheap, it’s a loaded baked potato piled high with all the leftovers in your fridge for the win.

Pull up with 10 pound bag of potatoes

Another way I love to eat potatoes, just roasted in a pan with some olive oil.

If you’re getting bored with potatoes, think creatively. There are so many other ways to enjoy them than the traditional baked potato. Plus, there is a rainbow array of varieties including white, red, russet, yellow, purples, fingerlings and petite potatoes. While my go-to side dish the night before an endurance event is a simple baked potato with salt, I am way more potato crazy in the weeks leading up to a marathon or long beastly obstacle race. Mashed, minced, toasted, riced, pureed, grilled, spiralized, oven-fried … whew, I’m the Bubba Gump of potatoes.

Chai Spice Potato Muffin Bars

Today I’m sharing a unique and family-approved way to eat your potatoes that includes a healthy balance of protein – and, by the way, a medium (5.3 ounce) potato has more than 3g of protein on its own! My recipe for Chai-Spiced Potato Muffin Bars uses the fluffy innards of a baked potato along with Greek yogurt, eggs and a scoop of protein powder to create a marvelously moist “bar” that has the texture of a muffin. Each muffin bar has only 70 calories and no sugar, but 10 grams of energy-boosting carbs and more than 6 grams of protein. Plus, between the potato and protein powder, there’s no need to use any type of flour, other grain or filler, meaning these muffin bars are gluten-free.

Chai Spice Potato Muffin Bars are gluten-free, sugar-free and a smart way for runners, obstacle course racers, triathletes and other endurance athletes to fuel up and recover optimally.

I devour these Chai-Spiced Potato Muffin Bars for pretty much any occasion – breakfast, pre-workout fuel, post-workout recovery snack, and dolloped with fruity yogurt for a healthy dessert. I betcha these special spud snacks won’t last long at your house. That’s why I always bake two batches and freeze bars from the second batch individually in zip-top bags for grab-and-go munching – they are always thawed out after my workout!

Get spud smart and get more information about how potatoes power performance at PotatoGoodness.com/performance!

How are you putting potatoes on your plate? Favorite recipe? What’s the last endurance event  you tanked at? tanked at? Do you think you needed more carbs?! Please share in the comments – XOXO, Jennifer

Chai Spice Potato Muffin Bars
Chai-Spiced Potato Muffin Bars
Print Recipe
Fuel your next run or workout with this nutritionally balanced energy bar that will optimize performance -- the potatoes provide healthy carbs for energy plus potassium for hydration.
Servings Prep Time
8 bars 10 minutes
Cook Time
20 minutes
Servings Prep Time
8 bars 10 minutes
Cook Time
20 minutes
Chai Spice Potato Muffin Bars
Chai-Spiced Potato Muffin Bars
Print Recipe
Fuel your next run or workout with this nutritionally balanced energy bar that will optimize performance -- the potatoes provide healthy carbs for energy plus potassium for hydration.
Servings Prep Time
8 bars 10 minutes
Cook Time
20 minutes
Servings Prep Time
8 bars 10 minutes
Cook Time
20 minutes
Ingredients
Servings: bars
Instructions
  1. Heat oven to 375 F degrees.
  2. Wash and dry potatoes and pierce around sides with fork. Place in center of microwave and cook on high for approximately 4 minutes, or until yielding when squeezed and soft and fluffy inside. Cut in half, and allow to cool to room temperature.
  3. Using a tablespoon, scoop pulp of potato and place in blend, discarding skins. Add eggs, Greek yogurt and ¼ cup of the milk and blend until smooth. Next, pulse in vanilla, cinnamon, ginger, nutmeg, cardamom, cloves, and white pepper until just combined.
  4. In small bowl, mix together baking soda, salt, white pepper, and protein powder. Pulse this mixture into the blender in batches until smooth, adding the additional milk if batter seems to thick.
  5. Prepare 9” x 9” rimmed baking pan with cooking spray. Pour in batter and bake for approximately 14 to 16 minutes or until turning lightly golden brown and toothpick pulls clean from the center. Let cool for 30 minutes and cut into 8 bars.
  6. Dust with additional cinnamon and a bit of powdered sugar, if desired.
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Giant Gluten-Free Cherry Almond Protein Breakfast Cookie #TheNaturalCitizen

Sometimes I stumble onto something while shopping and I’m all like “ooooh, I want that so bad. . . but I totally don’t need it right now, I have way too many.” Usually, I cave in . . . and quick! Case in point, the continually growing size of my already enormous running shoe, compression sock, flip flop, trucker hat, miniature bowl, exotic herb, flavored tea and protein powder collections.

The Natural Citizen Organic ProteinYeah, yeah, I have a stock pile of protein powder of all different ilks and ingredients . . . some of it I found, must most found me for review or recipe development.  Naming a “best” protein powder is really so subjective, basically it boils down to individual nutrition needs, lifestyle, taste and tolerance. But, dang, some protein powders are definitely choices than others! My practical side tells me to use up all my stash before I actually BUY the product I prefer.But let me tell you, I recently found a protein powder that had me running to the trash with my mother lode of “meh” products – it’s the Organic Protein from The Natural Citizen. By the way, use coupon code THEFITFORK to get $10 off your purchase at TheNaturalCitizen.com        

Baking with Organic Protein from Natural Citizen

This new plant-based Organic Protein powder is totally on point to boost your next smoothie, but I’ve also used it for baking everything from pancakes and cookies – check out my Giant Cherry Almond Protein Breakfast Cookie recipe below!  This protein powder is sublimely simple, and that gives me control over what I do or don’t put it my recipe. On its own, this powdered supplement has just four organic, whole food ingredients – hemp protein, brown rice protein, pea protein, and sacha inchi protein. One serving delivers 15 grams of vegan protein per serving along with fiber, omega fatty acids and amino acids – oh, and for only 80 calories!  Plus, there are no added flavors and other undesirable “extras” so the taste of Mother Nature’s other wholesome food can shine through.Giant Cherry Almond Protein Breakfast Cookie is a single-serve, gluten-free recipe for a quick and balanced morning meal or snack.

So, raise your hand if you want a cookie for breakfast but thing you shouldn’t?!  Well, my single-serve Giant Cherry Almond Protein Breakfast Cookie will make you think you’re really splurging first thing out of bed, but actually its super healthy and balanced with 25 grams protein for sustained energy and muscle-making and 25 clean carbs to help power your body and brain for the morning’s tasks, workouts or whatever you do! In about 15 minutes from start to finish, you’ll be enjoying a super-sized, under-300-calorie cookie with your morning coffee – and that’s my cup of tea!  It’s also gluten-free, if that is a concern.

Giant Cherry Almond Protein Breakfast Cookie is a gluten-free, single serve way to start the day -- or eat later for a healthy snack.

The Natural Citizen has a full line of other wonderful products that are all non-gmo, organic, gluten-free and vegan including Organic Digest, Organic Greens, and  Organic Energy.natural citizen productsAs a totally on-the-go person who probably doesn’t get as much sleep as she needs, I’ve fallen in love with the Organic Energy. This blend features maca, quinoa, green tea and Rhodiola rosea to offer truly balanced and uniquely simple energy support – no more getting jacked up on too much caffeine.  I found the ripest, sweetest Texas melon yesterday and blended up this recipe for a Honeydew Natural Energy Smoothie.

Honeydew Natural Energy Smoothie features maca, quinoa, green tea and Rhodiola rosea to offer truly balanced and uniquely simple energy support.

Honeydew Natural Energy Smoothie - Natural Citizen

This is how you make the Honeydew Natural Energy Smoothie:

Blend together and pour in tall glass (or melon bowl):

  • 1/2 frozen banana
  • 2/3 cup chopped honeydew
  • 1 scoop Organic Energy
  • Stevia,  to taste
  • Ice, as needed

 

This post is sponsored by The Natural Citizen, however all opinions, recipes and enthusiasm are my own!

Use coupon code THEFITFORK to get $10 off your purchase at TheNaturalCitizen.com

What is your go-to morning meal? Are you getting enough protein at breakfast (you need around 25g)?! What are your non-negotiables in a protein powder? What do you “collect”? Please share in the comments below – XOXO, Jennifer

Giant Cherry Almond Protein Breakfast Cookie is a single-serve, gluten-free recipe for a quick and balanced morning meal or snack.
Giant Cherry Almond Protein Breakfast Cookie (Gluten-free)
Print Recipe
3 tablespoons 2 tablespoons 1 tablespoon gluten-free baking blend 1 teaspoon 1 tablespoon 3 tablespoons e 1 teaspoon coconut oil 1 tablespoon 1 tablespoon dehydrated cherries (about 10)
Servings Prep Time
1 serving 2 minutes
Cook Time
12 minutes
Servings Prep Time
1 serving 2 minutes
Cook Time
12 minutes
Giant Cherry Almond Protein Breakfast Cookie is a single-serve, gluten-free recipe for a quick and balanced morning meal or snack.
Giant Cherry Almond Protein Breakfast Cookie (Gluten-free)
Print Recipe
3 tablespoons 2 tablespoons 1 tablespoon gluten-free baking blend 1 teaspoon 1 tablespoon 3 tablespoons e 1 teaspoon coconut oil 1 tablespoon 1 tablespoon dehydrated cherries (about 10)
Servings Prep Time
1 serving 2 minutes
Cook Time
12 minutes
Servings Prep Time
1 serving 2 minutes
Cook Time
12 minutes
Ingredients
Servings: serving
Instructions
  1. In small bowl, mix together protein powder, oats, baking blend, stevia and chia seeds until combined.
  2. To these dry ingredients, add coconut oil and egg white and stir until incorporated. Use hands to form into one large dough ball.
  3. Spray center of baking sheet with cooking spray, or use silicone baking sheet. Set dough ball on top of this spot.
  4. Use hands or spray a flat-bottomed bowl with cooking spray and press down on dough ball until spread out approximately 5 inches in diameter. Use hands to shape sides, if needed.
  5. Top cookie dough with dehydrated or dried cherry pieces and almonds and lightly press down with bowl again to “set” them. You can also just mix these into the dough, if you don’t want to get fancy.
  6. Bake at 350 F degrees in the oven (or toaster oven) for approximately 10 to 12 minutes, or center set and edges and top turning light golden brown.
  7. Remove from oven and let rest on pan for 2 minutes. Eat.
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