Warm Overnight Java Brownie Chia-Oats – More From Your Morning Mug

My mornings can’t be complicated. I have a hard enough time getting out of bed at 5:15 am and then am greeted by a dog extremely needy for attention, kids to get ready for school, email to respond to, social media to monitor and loads of other things – like dishes and laundry! All this needs to happen before I head out the door for my run or gym time– and, believe me, that’s non-negotiable. I need a breakfast that is pretty much ready and waiting for me!

Warm Mocha Brownie Overnight Chia Oats

 

chocolate orange pistachio smoothie bowl with almond breezeIn the summer, a smoothie bowl (like my Orange Pistachio Almond Bowl one make with Almond Breeze Chocolate Almondmilk) or cold Greek yogurt and fruit are just fine, but in the winter, I need and easy, quick breakfast that will fuel me through my workout and warm me up from the inside. My recipe for Warm Overnight Java Brownie Chia-Oats to the rescue – it’s my hybrid take on traditional overnight oats and chia puddings.

This healthy breakfast recipe takes just a few minutes to prep  – I do it after dinner when I’m making the kids’ lunchboxes because it needs at least 3 hours to sit in the fridge and do its thing. In the morning, the nutritious ingredients absorbed the liquid and await a quick blast in the microwave to warm. I can usually barely wait to get my hands on that hot mug of goodness! You can also eat this the chia oats cold too, I just prefer hot!

Time saving tip: Mix up everything in the microwave-safe mug or bowl you plan to eat from – who has time for extra dish washing?!Warm Mocha Brownie Overnight Chia Oats

Since you know I’m a healthy food and fitness nerd, let me just tell you about some of the awesome ingredients in this easy overnight oat recipe and how each helps support optimal health and peak performance for your sport.

Almond Milk*: With just 30 calories per 8-ounce serving, almondmilk is a sensible addition to any meal or recipe. It also has 50% more calcium than 2% dairy milk, is an excellent s source of vicatims D and E and is low on the Glycemic index.  Key for athletes is, adequate vitamin D levels promote good bone density, innate immunity, muscle wasting, and exercise-related inflammation and immunity. It is also suggested, this nutrient could help prevent stress fractures.

Whole Grain Oats: Oats are whole grain by nature add fill you up with lots of fiber, have been shown to reduce cholesterol levels and help stabilize blood sugar. Athletes can count on the quality complex carbs in oats to provide non-crashing energy and to refuel muscles after a taxing workout. I really love the Nuts and Seeds Super Oats by LoveGrownFoods.com.

Chia Seeds: The industrious Aztecs had a good thing going with chia seeds. This ancient superfood is loaded with nutrition despite it’s teeny-tiny size. Just two tablespoons of chia seeds contains 10 grams of fiber, 6 grams of protein, more calcium than milk, more Omega-3s than salmon, more iron than spinach, and more antioxidants than blueberries.

Maca Powder: Nearly magical maca powder is derived from a root vegetable indigenous to Peru – don’t confuse it with Macha green tea powder. This natural boost has been prized for thousands of years for its ability to boost stamina, endurance and hormonal balance. It includes vital nutrients such fatty acids, fiber, proteins, carbohydrates and minerals. Don’t miss my past Maca Mint Chip Smoothie.

Cacao Powder: Cacao (or cocoa) powder has been linked to lower blood pressure, a boost in blood flow to the muscles, and reduced cardiovascular demand during exercise. Cacao powder also lowers an athletes perception of fatigue and the boost of caffeine has been shown to improve performance. The higher percentage of cacao in your powder, the better. Try this one.

Coffee: This essential morning elixir has been suggested to reduce the incidence of Alzheimer’s and Parkinson’s disease and boost metabolism. It also actually has some beneficial nutrients like B vitamins, manganese and potassium and the natural epinephrine kick from the caffeine can improve focus and athletic performance.

*Typically, I purchase the chilled almond milk from the “dairy” aisle – however, I always like to stock the pantry with shelf-stable Almond Breeze Almondmilk so that I always have a supply on hand for emergency rations and 11th hour recipe inspirations.  

Mocha Brownie Overnight Chia Oats are easy to take on the go!

Jennifer Fisher trail running Davis Mountans

What are your eating for breakfast these days?  Are you a fan of overnight oat or chia puddings? Did you run a race this weekend or do something fun in winter wonderland? Please share in the comments below – XOXO, Jennifer

This post is sponsored by Blue Diamond Almond Breeze Almondmilk. However, the recipes, opinions and enthusiasm are all my own. 

Warm Mocha Brownie Overnight Chia Oats
Warm Mocha Brownie Overnight Chia Oats
Print Recipe
A welcomed wake-up call and boost of sustaining morning energy, this easy make-ahead breakfast recipe gives you more out of your mug and more out of your day!
Servings Prep Time
1 serving 5 minutes
Cook Time Passive Time
0 minutes 3 hours
Servings Prep Time
1 serving 5 minutes
Cook Time Passive Time
0 minutes 3 hours
Warm Mocha Brownie Overnight Chia Oats
Warm Mocha Brownie Overnight Chia Oats
Print Recipe
A welcomed wake-up call and boost of sustaining morning energy, this easy make-ahead breakfast recipe gives you more out of your mug and more out of your day!
Servings Prep Time
1 serving 5 minutes
Cook Time Passive Time
0 minutes 3 hours
Servings Prep Time
1 serving 5 minutes
Cook Time Passive Time
0 minutes 3 hours
Ingredients
Servings: serving
Instructions
  1. Add coffee, almondmilk and stevia to mug, small bowl or mason jar and stir to combine.
  2. Add chia seeds, maca powder, cacao powder and oats and vigorously stir to combine well. Or, if using a lidded container, top with lid and simply shake to combine.
  3. Chill over night, or at least 3 hours, so that oats and chia absorb liquid.
  4. Before serving, microwave on 50% power to warm up, stirring as needed. If mixture seems to thick, stir in an additional splash of coffee or almond milk.
  5. If desired, top with a sprinkling of mini chocolate chips and dollop of whipped cream. May be eaten cold. Will stay good in the fridge for several days if you want to make ahead several batches.
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Super Oatmeal Stuffed Apples + 10 Best Baking Apples

Cinnamon Super Oatmeal Stuffed ApplesCooler, crisper days have arrived and I have a hankering for a more homey and comfy breakfast than my typical smoothie or on-the-go protein bar. But with the craziness of my morning routine (my personal running, tying up work loose ends and giving rides to school), I rarely have time for anything coming out of the oven. But my recipe for Cinnamon Super Oatmeal Stuffed Apples can be quickly prepped and cooked in the microwave, so I’m winning before sun up. In fact, this is what I ate for breakfast the morning that I woke up really early to drive to Marble Falls, Texas and ended up winning the entire Hill Country Half MarathonSuper Oatmeal Stuffed Apples

My “super” oatmeal is far from the cement-like, sugar-laden and fake-flavored oatmeal packets found next to the Fruit Loops and Pop Tarts. Instead, this powered-up oatmeal stuffed in my apple has been fortified with extra taste, texture and nutrition thanks to the addition of uncooked quinoa, nuts, seeds, dried fruit and spices mixed together with my dry, quick-cooking oats.  I typically will make a big batch and then scoop out what I need in the morning for this apple recipe or just for a simple bowl of oatmeal.

On crazy weeks when I don’t have time to scoop and stir, I like to buy Super Oats Nuts & Seeds.

After pulling my stuffed apple out of the microwave, I drizzle it with Almond Vanilla Opadipity by Litehouse sweet Greek yogurt dip. I love this lightly sweet Greek yogurt dip as a healthy topping on all my family’s favorite breakfast foods including this oatmeal recipe, but also pancakes, waffles and granola parfaits.

Oatmeal Stuffed Apple Scoop 686 x 550I like to use a great big Honey Crisp apple as my vessel to hold my mix of “super” oatmeal, the center is just scooped out with a melon-baller to create the perfect edible bowl.

Now, not all apples are the bomb for baking – some varieties, like the ubiquitous Red Delicious, seem crisp and crunchy when plucked off the tree (or out of the produce bin) but can turn mushy and mealy in the oven. For treats like apple pie, tarts and muffins (and especially my recipe for Super Oatmeal Stuffed Baked Apples), I prefer my apples to remain a little al dente – and I think most would agree!  Here is a list of my favorite 10 apples with flesh that stands up to baking and offer a delicious balance of sweet and tart flavors. Try using a variety of these apples for a more complex flavor and colorful presentation.

TheFitFork.com - Apples10 Best Apples for Baking

  1. Honey Crisp
  2. Golden Delicious
  3. Granny Smith
  4. Braeburn
  5. Jonathan
  6. Melrose
  7. Mutsu (Crispin)
  8. Pink Lady (Cripps Pink)
  9. Rome Beauty
  10. Winesap

If you are looking for more healthy apple recipes, check out this bumper crop collection from CookingLight.com.

Best Apple Recipes - Cooking Light

 

Are you an apple fan? What is your favorite variety to eat out of hand, or bake with? What is your favorite topping for oatmeal? Please share in the comments below – XOXO, Jennifer

Super Oatmeal Stuffed Apples
Super Oatmeal Stuffed Apples +10 Best Apples for Baking
Print Recipe
Stuff your morning breakfast with good things like this apple filled with nutritious oatmeal featuring nuts and seed and a cinnamon Greek yogurt topping.
Servings Prep Time
2 servings 5 minutes
Cook Time
5 minutes
Servings Prep Time
2 servings 5 minutes
Cook Time
5 minutes
Super Oatmeal Stuffed Apples
Super Oatmeal Stuffed Apples +10 Best Apples for Baking
Print Recipe
Stuff your morning breakfast with good things like this apple filled with nutritious oatmeal featuring nuts and seed and a cinnamon Greek yogurt topping.
Servings Prep Time
2 servings 5 minutes
Cook Time
5 minutes
Servings Prep Time
2 servings 5 minutes
Cook Time
5 minutes
Ingredients
Servings: servings
Instructions
  1. Slice top off each apple approximately 1-inch down.
  2. Use melon scooper to scoop out apple flesh, leaving a ¼” to 1/3” thickness on apple.
  3. Pick out seeds and core of flesh and chop remaining apple flesh finely.
  4. In medium bowl, toss together oats, quinoa, pumpkin seeds, chia seeds, cinnamon, nutmeg, salt and Stevia. Stir in chopped apple pieces.
  5. In microwave-safe measuring cup, boil water and stir in ONE CUP into the oatmeal until combined.
  6. Place apples in microwave-safe baking dish. Stuff mixture evenly into the two apple “bowls,” packing down and over stuffing, if necessary. Set “lid” apple pieces in the side of baking dish.
  7. Add ¼ cup water to bottom of baking dish. Cover with dish lid. Microwave for 3 minutes on high, and then in additional 1-minute increments until oatmeal is cooked through and apple is tender (microwave times will vary by appliance).
  8. To serve, top oatmeal stuffed apples with Opadipity Greek Yogurt Dip, extra pumpkin seeds and a dash of cinnamon.
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Cinnamon Apple Ring Protein Pancake Possibilities #ProteinPantry

Nothing is Impossible. I'm Possible.

So much more possibility when fueled up from the #ProteinPantry at VitaminShoppe.com

I love how the Protein Pantry at VitaminShoppe.com helps me put more “flex” into my fall baking and recipe making. I can turn a puny breakfast or snack into a pumped-up powerhouse of nutrition that makes achieving my goals possible. So, what is #ProteinPantry ? Online and in nearly 700 stores nationwide, the Protein Pantry is a specially curated, fitness-focused assortment of 40 protein-packed foods such as pancake mixes, nut butters, powdered peanut butter and more! Stocked in this cupboard of kick-butt awesome yumminess are some of my favorite brands like Buff Bake and About Time along with some new products to fall in love with like D’s Naturals, Mancakes, P28 Foods, FlapJacked and more. Look at some of the goodies that came my way:

Vitamin Shoppe Protein Pantry

Ya’ll know how I feel about getting enough protein and love to create and share protein recipes for breakfast, lunch, dinner and snacks. Adequate protein intake helps to build and repair muscle, supports weight management by satisfying appetite and boosting metabolism, lessens cravings and mindless snacking, can lower cholesterol and support heart health, and offers a wide range of vitamins and minerals for optimal health.

I've been known to get a little excited about PROTEIN!

I’ve been known to get a little excited about PROTEIN!

Research shows that it’s best to spread out protein consumption evenly throughout the day, aiming for about 25g to 30g per eating opportunity – including refueling with a protein-rich snack within 30 minutes of an intense workout or long run.

While most Americans get enough protein, they tend to overdo consumption at dinner and skimp on breakfast. But, breakfast is covered thanks to all of the convenient and easy-to-make products in Vitamin Shoppe’s Protein Pantry, like the FlapJacked Mighty Muffins that cook in 35 seconds in their own container. No excuses!

 

Apple Ring Protein PancakesSince apples are everywhere this time of year (and also good for you), I’ve created an easy Apple Ring Cinnamon Protein Pancake recipe using a packet of Mancake Cinnamon Oat Protein Pancake Mix (feel free to swap for the protein pancake batter you prefer).Apple Ring Protein Pancakes

This easy breakfast recipe offers a full serving of both protein and fruit – the protein will keep you satisfied and skipping right over a mid-morning sugar crash while the apple offers lots of fiber and is a healthy source of complex carbs to fuel your body and brain.

Apple Ring Protein Pancakes

 

Tart Cherry & Chocolate Chip Protein Pancakes - TheFitFork.comYou also might digging into the Tart Cherry Chocolate Protein Pancakes recipe I made a few months ago with the About Time Protein Pancake Mix. Time savings hint — make multiple batches and keep extra stored in single-serve portions in the freezer — on busy mornings, take out, reheat, enjoy!

What do you eat for protein in the morning? What is your favorite topping for pancakes? Please share in the comments below – XOXO, Jennifer

This post is sponsored by FitFluential on behalf of Vitamin Shoppe. All opinions are mine.



Apple Ring Protein Pancakes
Cinnamon Apple Ring Protein Pancakes
Print Recipe
Pump up your morning with fruit and extra protein thanks to these Cinnamon Apple Ring Protein Pancakes - extra easy with mix from #ProteinPantry at the Vitamin Shoppe.
Servings Prep Time
1 serving (approx 6 rings) 3 minutes
Cook Time
7 minutes
Servings Prep Time
1 serving (approx 6 rings) 3 minutes
Cook Time
7 minutes
Apple Ring Protein Pancakes
Cinnamon Apple Ring Protein Pancakes
Print Recipe
Pump up your morning with fruit and extra protein thanks to these Cinnamon Apple Ring Protein Pancakes - extra easy with mix from #ProteinPantry at the Vitamin Shoppe.
Servings Prep Time
1 serving (approx 6 rings) 3 minutes
Cook Time
7 minutes
Servings Prep Time
1 serving (approx 6 rings) 3 minutes
Cook Time
7 minutes
Ingredients
Servings: serving (approx 6 rings)
Instructions
  1. In shallow bowl, mix together pancake mix and 1/4 cup water until combined.
  2. Chop up top and bottom apple rings and aside to make topping later.
  3. Heat skillet to med-high and heat coconut oil.
  4. Dip apple slices in batter and add to skillet, cooking for a couple minutes on each side until golden brown and apple has softened.
  5. Set apple ring pancakes aside on paper towel and add chopped reserved apple, remaining water, packet of stevia and dash of cinnamon to same skillet.
  6. Quickly sauté apples for about 2 minutes, until lightly softened.
  7. To serve pancakes, top with satued apples and optional warmed nut butter, syrup or Greek yogurt.
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Not-So-Scary Pumpkin Spice Latte (with Protein)

Scary Pumpkin Spice LatteSince 2013, Starbucks has peddled hundreds of millions of their Pumpkin Spice Lattes making it the unofficial drink of the Fall season. I’ve served up . . .errr, dozens and dozens of my “not so scary” version, but drinking one gets you membership in a much more exclusive club – a club where members care about what their dumping down their bodies.

Did you know that a typical 16-ounce (“grande”) Pumpkin Spiced Latte has more than 50 grams of sugar coming mostly from sweetened condensed milk and 14 grams of fat.  Oh, and another surprise, the original coffee shop drink doesn’t even have real pumpkin in it! You can google all the other unhealthy benefits, but these are some that bother me the most!Not So Scary Pumpkin Spice Latte

You can still enjoy a steamy, sweet mug of creamy cinnamon-nutmeg-clove goodness without popping the buttons off your jeans with this pop-culture addiction. My Not-So-Scary Pumpkin Spice Latte can be made two ways – either with your milk of choice . . . or I often like to use a Vanilla Core Power to get a little more protein in the morning.

Core Power Pumpkin Spice Latte

My 16-ounce Core Power version Pumpkin Spice Latte is so much better with 252 calories, 27 grams sugar, 3.5 grams fat (with no whip) and 26 grams of protein. If you don’t use Core Power, the calories are likely to be a bit less . . .but, also less protein. You can stock up on Core Power High Protein Shake here. 

Sugar Free Pumpkin Protein Donuts with Cinnamon FrostingAlso, would you like a Sugar-Free Protein Pumpkin Muffin with Cinnamon Frosting to go with your muscle-making PSL?  I can hook you up with my recipe here!

Are you a pumpkin spice addict (anything), or sick of the trend? Do you make coffee at home, or hit a coffee shop daily? Have you ever been to a pumpkin chunkin’ or hurled your jack-o-lantern? Just wondering! Please share in the comments below – XOXO, Jennifer

Not So Scary Pumpkin Spice Latte
Not So Scary Pumpkin Spice Latte
Print Recipe
Optional: light whipped cream (just a dollop, it adds calories and fat) Directions: Pour prepared espresso and Core Power in tall microwave-safe mug and microwave on medium for approximately 1 ½ minutes (without overheating). Remove and stir in pumpkin puree and pumpkin pie spice until dissolved. Top with light whipped cream, if desired. Serves 1.
Servings Prep Time
1 2 minutes
Cook Time
2 minutes
Servings Prep Time
1 2 minutes
Cook Time
2 minutes
Not So Scary Pumpkin Spice Latte
Not So Scary Pumpkin Spice Latte
Print Recipe
Optional: light whipped cream (just a dollop, it adds calories and fat) Directions: Pour prepared espresso and Core Power in tall microwave-safe mug and microwave on medium for approximately 1 ½ minutes (without overheating). Remove and stir in pumpkin puree and pumpkin pie spice until dissolved. Top with light whipped cream, if desired. Serves 1.
Servings Prep Time
1 2 minutes
Cook Time
2 minutes
Servings Prep Time
1 2 minutes
Cook Time
2 minutes
Ingredients
Servings:
Instructions
  1. Pour prepared espresso and Core Power in tall microwave-safe mug and microwave on medium for approximately 1 ½ minutes (without overheating). Remove and stir in pumpkin puree and pumpkin pie spice until dissolved. Top with light whipped cream, if desired.
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3 No-Cook Summer Jicama Recipes + More Yum

Jicama is a root vegetable that tastes a bit like a mild apple. It doesn't oxidize when cut -- the perfect crunchy ingredient for salads and summer no-cook recipes.

Mister Jicama Head

Mr. Jicama Head!

Have you ever tried jicama? It’s not the prettiest pick in the produce section (in fact, you’ve probably buzzed right by it), but it’s certainly a cool and crispy addition to no-cook summer recipes. Jicama is an edible root from Mexico that resembles a cross between a potato and turnip. Jicama has a thin brown skin that is easily removable with a vegetable peeler and the white flesh inside is crispy, crunchy and very mildly sweet – some say it reminds them slightly of pear or apple mixed with a water chestnut texture. But, unlike pears and apples, a convenient thing about this root is that it doesn’t oxidize when cut open and exposed to air – which means you can prep your dishes well in advance and not worry about the vegetable turning brown.

Another perk of jicama is that it’s pretty darn inexpensive and for just a few bucks you can get one big enough to make several recipes. Or, just cut raw jicama up into sticks and eat like celery sticks with your favorite sweet or savory dip!  Some sweet dips I love to use with jicama are Opadipity By Litehouse Foods Sweet Greek Yogurt Dips  — three flavors including Cheesecake, Strawberry Delight and Vanilla Almond.  Lower in calorie and higher in protein that similar products you’ll find at the store – plus, everything is free of preservatives and high fructose corn syrup.

Berry and Yogurt Jicama Crust Pizza makes a healthy choice for your summer dessert!

Berry  & Yogurt Jicama Crust Dessert Pizza – Perfect for when you need something sweet but are being mindful of your diet. This healthy dessert recipe was first shared on the Living Litehouse Blog, check it out!

Raw Jicima Nachos make a vegan swap for the traditional recipe.

Raw Vegan Jicama Nachos – A meatless, non-dairy take on the quintessential patio happy hour food! Another bonus of this healthy appetizer recipe is that no cooking is required!

Strawberry, Jicama and Jalapeno Confetti Salad is so colorful and healthy!

Jicama Jalapeno Confetti Fruit Salad – This delicious bowl of fruit and jicama is the definition of eating a rainbow! Kicked up with jalapeno, the jicama adds a crisp crunch to all the best fruits of the summer season.

JicamaCheck out Cooking Light for more healthy recipe ideas using jicama — I think this vegetable is going to become one of your new favorites! You’ll also find great tips on how to pick out this root vegetable at the market and how to best store and prep it at home.

 

Arm Balance Yoga

I’ve been working on my yoga practice – I try to do a little bit each day to improve my runner-impaired hip and hamstring mobility (some of the simplest moves are the hardest for me)!  I have lots of fun trying some of the arm balances – they use so much concentration, strength and balance. I’m just waiting to break my face on some of the crash landings!

 

 

Are you a fan of jicama?  Do you have any favorite jicama recipes?

What is a new fitness-related thing you’ve tried lately?

Jicama is a root vegetable that tastes a bit like a mild apple. It doesn't oxidize when cut -- the perfect crunchy ingredient for salads and summer no-cook recipes.
Berry & Yogurt Jicama Crust Dessert Pizza
Print Recipe
Indulge your sweet tooth with this healthy option for a light summer dessert.
Servings Prep Time
4 people 10 minutes
Cook Time
0 minutes
Servings Prep Time
4 people 10 minutes
Cook Time
0 minutes
Jicama is a root vegetable that tastes a bit like a mild apple. It doesn't oxidize when cut -- the perfect crunchy ingredient for salads and summer no-cook recipes.
Berry & Yogurt Jicama Crust Dessert Pizza
Print Recipe
Indulge your sweet tooth with this healthy option for a light summer dessert.
Servings Prep Time
4 people 10 minutes
Cook Time
0 minutes
Servings Prep Time
4 people 10 minutes
Cook Time
0 minutes
Ingredients
Servings: people
Instructions
  1. Slice jicama into 1/3" rounds. Rinse berries, set aside to dry.
  2. Mix greek yogurt with stevia to achieve desired sweetness. Spread evenly over tops of jicama rounds.
  3. Top Greek yogurt with berries as desired and sprinkle with fresh mint.
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Kickstart Morning with Coconut Chai Smoothie Bowl

This post is sponsored by Almond Breeze Almondmilk.

Coconut Chai Smoothie Bowl makes a healthy breakfast or dessert  dressed up with cacao nibs, hemp seeds and strawberries.

Slurping your smoothie from a straw is so last year. The tastiest trend in town is to “eat” your smoothie in a bowl with a spoon! Not only do chains like Jamba Juice offer these frozen, fruity and fiberous concoctions but smoothie bowls are blowing up social media – just search the hashtag #smoothiebowl and you’ll get over 85K results.

One of the benefits of smoothie bowls (other than getting a ton of nutrition in one easy-to-make meal) is the artistic license. I don’t know about you, but I really enjoy make my food pretty – Mother Nature has given us so many colorful and amazingly delicious ingredients to work with. Instead of throwing all your smoothie goodies into the blender, the key to a smoothie bowl is to make a thick base smoothie and then add the remainder of your fruits, whole grains, seeds and such to the top.

Almond Coconut Milk from Almond Breeze makes a healthy, creamy base for your smoothie bowls and blended beverages.

Unsweetened Almond Coconut Milk from Almond Breeze creates a creamy base for any smoothie bowl or blended beverage. Made from real almonds and coconutmilk, this alternative to diary milk contains medium chain fatty acids; is lactose, soy and gluten-free; is an excellent source of calcium; and works with vegan and kosher diets. I also love how it has no added sugar and only 45 calories per one-cup serving.  Another great thing – Unsweetened Almond Coconut Milk from Almond Breeze is available in a shelf-stable version which means that I can keep my pantry stocked for last-minute meal making.

I appreciate how I can keep shelf-stable Almond Breeze in the pantry, on hand for when cravings strike!

I appreciate how I can keep shelf-stable Almond Breeze in the pantry, on hand for when cravings strike!

If you love the exotic spices of cha (like cardamom, cinnamon, star anise, cloves and more), but need something more than just of a cup of tea in the morning, by Coconut Chai Smoothie Bowl is the perfect way to get your crave on while kick-starting the day with a little caffeine. I topped my bowl with hemp seeds, cacao nibs and strawberries, but feel free to beautify your bowl any way you see fit.

Coconut Chia Smoothie Bowl makes a quick, easy and healthy breakfast or post-workout snack.

In addition to breakfast, I’ve been digging into Coconut Chai Smoothie Bowls for a post-workout snack and healthy dessert after dinner – use decaff tea instead. Don’t forget to look for Unsweetened Almond Coconut Milk, it’s one of my favorites from all the yummy Almond Breeze products — the shelf-stable versions are usually on the cereal aisle.

 

 

 

What is your must-have ingredient in a smoothie or smoothie bowl? Let me know in the comments!

Coconut Chai Smoothie Bowl makes a healthy breakfast or dessert dressed up with cacao nibs, hemp seeds and strawberries.
Coconut Chai Smoothie Bowl
Print Recipe
Coconut Chia Smoothie Bowl is a tasty way to get your crave on while kick-starting the day with a little caffeine, fruit, protein and fiber. Go breakfast!
Servings Prep Time
1 serving 10 minutes
Cook Time
0 minutes
Servings Prep Time
1 serving 10 minutes
Cook Time
0 minutes
Coconut Chai Smoothie Bowl makes a healthy breakfast or dessert dressed up with cacao nibs, hemp seeds and strawberries.
Coconut Chai Smoothie Bowl
Print Recipe
Coconut Chia Smoothie Bowl is a tasty way to get your crave on while kick-starting the day with a little caffeine, fruit, protein and fiber. Go breakfast!
Servings Prep Time
1 serving 10 minutes
Cook Time
0 minutes
Servings Prep Time
1 serving 10 minutes
Cook Time
0 minutes
Ingredients
Servings: serving
Instructions
  1. Heat half milk (3/4) cup in microwave safe mug for 1 1/2 - 2 minutes, until very hot. Add tea bag and steep for 5 minutes.
  2. Remove and discard tea bag and add remaining milk to help cool off tea. Put in freezer for 15 minutes to cool down further, if needed.
  3. Add cooled tea-milk mixture to blender. Add frozen banana, stevia and ice and blend until smooth. Add more ice or banana to make thicker, if needed. Pour into bowl.
  4. Top with hemp seed, coconut, cacao nibs and strawberries. Eat immediately.
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5 Unexpected Ways to Enjoy Grapefruit

5 Unexpected Ways to Enjoy Grapefruit - TheFitFork.com

Grapefruit are known for their intense aroma and sharp flavor. It’s hard for me to believe that these jumbo-sized treasures of winter and early spring are not loved by all – because they are definitely one of my favorite seasonal fruits! It’s my guess that these people who say grapefruit are “bitter” or “messy” just don’t know the right tricks of picking out and dealing with grapefruit.

How To Segment Grapefruit - numbered- TheFitFork.comSo, let’s start with the picking — to select the most gloriously ripe grapefruit, the skin will range in color from yellow to rosy pink depending on the variety and all types will feel heavy for their perceived size.  Grapefruit do not further ripen after being plucked from the tree, so there’s no leaving a grapefruit on the counter to “get ready” – just dig in!  If you feel like grapefruits are messy or hard to extract the segments without breaking them up, check out the photo tutorial I put together on how easy it is peel and cut up grapefruit.

I’m also sharing below five of my favorite (and unexpected) ways to enjoy grapefruit that will hopefully convert everyone into fans of the nutritious and delicious fruit!

 

Creamy Grapefruit Green Tea Smoothie: Get your morning off to a great start with this creamy grapefruit smoothie – the green tea and protein powder will keep your motor running until lunch! Recipe at bottom of post.Creamy Grapefruit Green Tea Protein Smoothie - TheFitFork.com

Grapefruit Water: Another way to enjoy the pleasant “bite” of grapefruit flavor without actually taking a bite is to add a few slices to your water – the bonus is that it will encourage you drink more water and meet (or exceed) your daily hydration needs! You can also infuse with herbs as desired – I used mint! Grapefruit Mint Infused Water - TheFitFork.com

Broiled Grapefruit: End your meal with the zing of citrus, broiled grapefruit makes a light dessert option that won’t undo a clean eating diet. Sprinkle a little sugar on top (plus whatever herbs or spices you like) and caramelize under the broiler for about 3 – 4 minutes.This Salted Honey and Ginger Broiled Grapefruit is made by drizzling about 2 teaspoons honey on 1/2 grapefruit and then sprinkling with 1/4 teaspoon ground ginger, 1/4 teaspoon salt and 1/4 teaspoon dried mint — I always use the Instantly Fresh herbs from Litehouse Foods for convenience.Honey and Lemongrass Broiled Grapefruit - TheFitFork.com

Grapefruit, Avocado and Feta Salad: Another dish so easy-breezy that you don’t really even need a recipe. Simply segment grapefruit (use my directions here) and toss with diced avocado and crumbled feta cheese, herbs or jalapeno peppers if you dare! One of the perk of this dish is that the citric acid in the grapefruit helps to keep the avocado from oxidizing and turning brown – just make sure you “dress” the salad with any remaining juice squeezed from the skin; toss salad gently.

Grapefruit, Avocado, Feta Salad - TheFitFork.com

Pink Grapefruit SorbetPink Grapefruit Sorbet – Doesn’t this frozen confection from CookingLight.com look refreshing?! Use as fancy-schmancy palate cleanser between courses or scoop up in frosty bowls. You can even pack this recipe in to pop molds and freeze for pure citrus sunshine on a stick.

 

 

 

What is your favorite way to eat grapefruit?

 

Creamy Grapefruit Green Tea Protein Smoothie - TheFitFork.com
Creamy Grapefruit Green Tea Smoothie
Print Recipe
Get your morning off to a great start with this creamy grapefruit smoothie – the green tea and protein powder will keep your motor running until lunch! Recipe at bottom of post.
Servings Prep Time
1 serving 5 minutes
Servings Prep Time
1 serving 5 minutes
Creamy Grapefruit Green Tea Protein Smoothie - TheFitFork.com
Creamy Grapefruit Green Tea Smoothie
Print Recipe
Get your morning off to a great start with this creamy grapefruit smoothie – the green tea and protein powder will keep your motor running until lunch! Recipe at bottom of post.
Servings Prep Time
1 serving 5 minutes
Servings Prep Time
1 serving 5 minutes
Ingredients
Servings: serving
Instructions
  1. Use serrated spoon to remove flesh from ½ of grapefruit, add to blender. Squeeze any remaining juice from grapefruit shell into blender. Add green tea, milk banana, and protein powder to blender; blend until smooth. Add ice, as needed, until desired consistency achieved. Garnish with hulled hemp seeds.
Recipe Notes


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Chocolate Raspberry Coconut Chia Pudding with Unsweetened Almond Milk

This post is sponsored by Almond Breeze Almondmilk.

Chocolate Raspberry Coconut Chia Pudding - TheFitFork.comI’ve really grown to love almond milk as a staple in my healthy diet. I’m not lactose intolerant nor do I have any other concern about dairy milk, but I find that the addition of almond milk makes a tasty alternative in my cooking, baking and smoothie-making.  My absolute favorite “flavor” is unsweetened vanilla. With no added sugar, I am in control of how I want my milk or recipe outcome to taste and what type of ingredients I’ll use to do so. I will admit, in the winter, I do have cravings to mix in stevia-sweetened chocolate syrup – it makes a rich, creamy and low-calorie treat.  It’s hard to believe, but one cup of Unsweetened Almond Breeze Almondmilk  just has 30 calories – and, it has no saturated fat or cholesterol and is low on the Glycemic Index.

Trail Running - TheFitFork.comIn addition to mugs of hot chocolate, I can’t tell you how many smoothie creations I’ve made with unsweetened almond milk as the base.  Pear Maple Chia Smoothie, Watermelon Chia Smoothie, Creamy Cranberry Orange Smoothie and dozens upon dozens more. Making a smoothie is such an easy way to refuel after a good run – but I was looking for a new snack to have waiting and ready after an unseasonably warm trail run last week (it’s now cold again, ugh).   Pairing chia seeds with almond milk seemed like the perfect way to pump of the protein for muscle recovery . . . seeing as I did it so often in my smoothies!

Chocolate Raspberry Coconut Chia Pudding with Almond Breeze - TheFitFork.com Just like unsweetened almond milk, there’s so much love about chia seeds. These little guys are an abundant source of Omega 3 fatty acids, surprising high in protein, and rich in other vitamins and minerals like calcium. I’ll be the first to admit, the gelatinous texture of chia seeds – even just the word gelatinous – freaks me out a little. However, blend in some chocolaty cocoa and raspberries and all of a sudden the mouthfeel is marvelous. This recipe makes a stunning and super sensible dessert and is so nutrient-packed; it even gets my approval for breakfast.

Chocolate Chia Seed Pudding - TheFitFork.com

Chocolate Raspberry Coconut Chia Pudding - TheFitFork.com
Chocolate Raspberry Coconut Chia Pudding
Print Recipe
Rich cacao powder and raspberries are perfectly paried -- add chia seeds and almond milk and you have a dessert that is creamy, dreamy and a delight for your healthy diet. Unsweeted almondmilk makes a great base that lets you choose how much sweetness to add.
Servings Prep Time
3 1/2 cup servings 3 minutes
Passive Time
8 hours
Servings Prep Time
3 1/2 cup servings 3 minutes
Passive Time
8 hours
Chocolate Raspberry Coconut Chia Pudding - TheFitFork.com
Chocolate Raspberry Coconut Chia Pudding
Print Recipe
Rich cacao powder and raspberries are perfectly paried -- add chia seeds and almond milk and you have a dessert that is creamy, dreamy and a delight for your healthy diet. Unsweeted almondmilk makes a great base that lets you choose how much sweetness to add.
Servings Prep Time
3 1/2 cup servings 3 minutes
Passive Time
8 hours
Servings Prep Time
3 1/2 cup servings 3 minutes
Passive Time
8 hours
Ingredients
Chocolate Chia Pudding Layer:
Rasberry Chia Pudding Layer
Servings: 1/2 cup servings
Instructions
  1. Set out two 1-pint microwave-safe containers with tight-fitting lids. In first container, add ingredients for chocolate pudding layer. Secure lid tightly and shake vigorously to combine.
  2. In second container, add raspberries and thaw in microwave on defrost for about 30 seconds, or until thawed and juices released. Use fork to mash up raspberries. Add remaining ingredients for raspberry pudding layer fasten lid and shake until combined.
  3. Set both containers in the refrigerator for at least 8 hours or overnight. To serve, spoon puddings in alternate layers. Top with additional raspberries and coconut. Makes about 1 1/2 cups.
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