4 No-Cook Jicama Wraps for Dog Days of Summer

These No-Cook Jicama Wrap ideas are the perfect meal solution  for the dog days of summer.

I have a jicama wrap for you . . . and a jicama wrap for you . . . and a jicama wrap for you (I’m pointing to all of y’all)!  I’ve been having this love affair with jicama for a while now, you’ve probably seen some of the posts here and on Instagram– this is one of my favorite, Three No-Cook Jicama Recipes for Summer. I now have a new addition to the no-cook meal solutions — Four No-Cook Jicama Wraps!  It’s the perfect solution for the dog days of summer — and speaking of the “dog days,” check out my Lucy helping me with yoga!

I revisited this jicama obsession when I noticed that my grocery store started stocking jicama “tortillas” in their produce department. They are made in-house and sold in the convenience prepped veggie section – I did a little jump for joy when I first spotted them sitting there waiting for me. I’ve drooled over all the jicama “taco” recipes on Pinterest, but I’ve never been able to slice my jicama that thin (cause I’m not losing a finger on the mandolin)! Yay, now I have people that do that for me!

I originally made this collection of jicama tacos (or wraps or rollups – what does one call them?) to showcase the OPA by Litehouse™ Greek Yogurt Dressings.  I love those dressings, they taste so rich and indulgent but they have fewer calories than traditional dressings . . . and more protein, too!

Some of the perks of these jicama rollups – the are Paleo friendly depending exactly what you put on top; they are crispy, crunch and low calorie; and, whoot-whoot – there is no heating up the kitchen with the oven.

Fig, Blue Cheese and Arugula Jicama Wraps

Sliced Black Mission Figs + Arugula + Artisan Reserve Blue Cheese + Balsamic Syrup + OPA by Litehouse™ Blue Cheese Dressing

 

 

 

 

 

 

Black Bean and Mango Relish Jicama Wrap makes a sweet and spicy vegetarian meal -- no cooking!Black Beans+ Mango Pico de Gallo + Cilantro + OPA by Litehouse™ Jalapeno Ranch Dressing

 

 

 

 

 

Carrot, Pea and Radish Jicama is so much tastier than bunny food! Matchstick Carrots+ Thawed Frozen Peas + Radish Slice +Fresh Dill + OPA by Litehouse™ Feta Dill Dressing

 

 

 

 

 

Quinoa, Tomato and Ranch Jicama Wrap makes a quick and easy summer lunch -- no cooking!Quinoa + Tomato Slices + Flat Parsley + OPA by Litehouse™ Ranch Dressing

Full disclosure on this one — the quinoa is cooked, obviously. It was leftover — use any leftover grain that you have like brown rice, wheat berry, couscous and so on!

 

Don’t forget to check out my past round-up of Three No-Cook Jicama Recipes for Summer.

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.

Are you a fan of jicama? What is your favorite no-cook recipe for the dog days of summer? Please share in the comments below!

 

7 Protein-Packed Breakfast Recipes + #ProteinChallenge

Have you noticed that for the last couple years PROTEIN has been the big buzzword in food and nutrition?!  Typically, I’m not one to blindly follow trends, especially when it comes to how I’m fueling my body. However, I KNOW from experience that getting enough protein is important to my health and well-being – and also performance and recovery as an athlete.

Jennifer Fisher - Beef Sirloin Steaks

This is about 100 three-ounce servings of beef!

So you may be wondering how much protein is enough and when should I eat it? Well, how much protein you take in depends on your size, age, gender and activity level. Because of my fairly intense fitness routine, I aim to eat about 100 grams of protein per day – that sounds like a lot, but really you’d be surprised at how quickly it all adds up. For example, a 3-oz (deck of cards size) serving of beef has about 25 grams of protein and 8-ounces of Greek yogurt has nearly that much protein too, topped with a sprinkling of chopped almonds or hemp hearts.

I bet many of y’all are already getting enough protein, most Americans do.  However, the timing of protein is one area where many of us fail – it’s best to spread out your protein over the day rather than skimping through breakfast and lunch and over-consuming at dinner.  Experts recommend eating 25-30 grams of protein for breakfast, lunch and dinner, along with one or two protein snacks if you have additional needs.

Consuming the optimal amount of protein at the right time helps with weight loss goals by reducing mindless snacking, building muscles after a workout and protecting muscle mass. I think this infographic sums it up nicely.

To get you off to a great start in the morning, I’ve rounded up a week’s worth of protein-rich recipes for breakfast  — from omelets to smoothies, there’s sure to be something that pleases everyone. Seven Protein Packed Breakfast Recipes

 

Recipes starting top left and moving clockwise.

protein challenge2

 

 

 

I would love for you to join me in the 30 Day Protein Challenge, sponsored by The Beef Checkoff -(visit BeefItsWhatsForDinner.com and TXBeef.org). This informative, supportive, step-by-step 30-day plan will help you get a balanced amount of protein at each meal. You’ll learn how take control of your appetite by working your way up to eating 30 grams of protein at every meal for one month. They have lots of great recipe ideas and tools for success!

What are your favorite ways to start off the morning with protein?

Gluten Free Goodness | Chia Berry Breakfast Crisp Recipe

This post is sponsored by Sverve and Walmart and I was provided compensation for my time. However, all opinions and recipes are my own. 

Gluten Free Chia Berry Breakfast Crisp - TheFitFork.comMy recipe for Chia Berry Breakfast Crisp with Stevia-Sweetened Vanilla Greek Yogurt puts the “able” in your morning table – especially if your diet requires you to steer clear of the gluten found in many traditional breakfast foods like bagels, pancakes, cereal and the like.  Even some granolas can be off limits if the oats are not certified organic, but eating Nature’s Path Gluten Free Granola or using it in a recipe will put your mind and body at ease because knowing that all the ingredients are free of gluten.walmart gf natures path berry breakfast crisp

So, you guessed it – I made this healthy fruit breakfast recipe with Nature’s Path Gluten Free Granola for some wholesome crunch with no worries of those little gluten buggars ruining my day. Eating a “crisp” or “crumble” might sound a bit unusual or induldgent for breakfast – but it shouldn’t. Served with a stevia-sweetened vanilla 0% Greek yogurt instead of high-fat and sugar laden ice cream, this morning meal solution also provides a hearty serving of protein for long-lasting energy.   Chia Berry Breakfast Crisp with Stevia-Sweetened Greek Yogurt is so simple to make, let me show you how:

walmart gluten free natures path berry breakfast cobbler mixing berries

Mix together berries, stevia and chia seeds. It’s okay if berries are still frozen.

Top berries with granola. Then mix together yogurt, vanilla and stevia.

Top berries with granola. Then mix together yogurt, vanilla and stevia.

 

 

 

 

 

 

Chia Berry Breakfast Crisp with Greek Yogurt - TheFitFork.com

Chia Berry Breakfast Crisp with Stevia-Sweetened Greek Yogurt Recipe

  1. Heat oven to 375°F. In an ungreased 1 quart baking dish, mix frozen berries, chia seeds and 1 ½ teaspoons of the stevia together until fruit is coated.
  2. Sprinkle top of fruit with granola and lightly pat down.
  3. Bake approximately 20 minutes or until top light golden brown and fruit bubbling.
  4. Meanwhile, prepare yogurt by stirring together yogurt, vanilla extract and remaining 1 ½ teaspoons of stevia. Store in refrigerator until serving.
  5. Remove crisp from oven and let stand 5 to 10 minutes before serving. Serve warm with 1/2 cup of Greek yogurt mixture per serving. Serves 4.Chia Berry Breafast Crisp - Guten Free - TheFitFork.com

There is so much to love about Nature’s Path Organic Summer Berries Granola. First of all, and most importantly for many with gluten and wheat allergies and intoleances, it’s totally gluten-free without scrimping on taste. It’s also certified organic, non-GMO verified and free of synthetic preservatives and additives.  But, another big selling point of Nature’s Path Granola is that it’s easy to find and affordable – I picked up my bags at Walmart.

Nature's Path Gluten Free Granola at WalmartIn fact, Walmart has a surprisingly large selection of Gluten-Free products for less including Udi’s, Glutino, Van’s, Nature’s Path and more! As a frugal mom and healthy food blogger, it’s my job to create and prepare recipes that speak to the dietary needs of those on the other side of the fork and for all budgets. With huge increase in those living a gluten-free lifestyle, I take my responsibility to suggest ingredient swaps,  recommend balanced pre-packaged foods, and offer meal planning ideas, all free of gluten, very seriously.

I’ve found that Walmart has really stepped up to the plate when it comes to addressing the needs of their gluten free customers.  If you don’t see what you need on the shelves, swing by customer service to fill out a product request form. And, if you DO see the gluten-free products that you need, but they are cheaper elsewhere – bring in the other store’s advertisement for Walmart price matching! Later this month, Walmart will be holding a Gluten Free Event at participating locations – check out the event information, find the participating store nearest to you, and discover other useful information for your gluten free journey on the Walmart Gluten Free for Less website.

What are your favorite brands for gluten free living? Let me know in the comments below. Also, please feel free to share your own gluten-free recipes on social media with #gfwalmart – enjoy!

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 stops (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?

Refuel & Recover – Easy Protein Snacks for Athletes

Yup, I’m a serious snacker. But, I try my best to stay away from the sugary, salty, highly-processed stuff. Instead, I recover from my workouts, give myself an afternoon energy boost, and treat my late-night sweet tooth with small, protein-rich meals. Compared to carb-only snacks, higher protein options offer longer-lasting energy, regulate blood sugar and moderate hunger. Protein snacks are also super important for athletes; a 4:1 to 3:1 ratio carbohydrate-to-protein snack is what most experts recommend consuming within a 30 minute window of intense exercise. That’s because the amino acids in protein help to rebuild damaged muscle tissue while encouraging the hormone activity needed to stimulate muscle growth. Aim for about 20 grams of protein at a time (or a little more depending on your size); anymore at one sitting and your body can’t really process it all.Jennifer Fisher thefitfork AFMI explain all this in more detail and share five portable protein-packed snacks in the March 2014 Issue of Austin Fit Magazine — pick it up on stands here in Austin or read it online.  As a preview, I’ll share one of these pumped-up protein snack that your mouth and your muscles will love.

greek yogurt with hemp and raspberries

Hemp Heart & Berry Greek Yogurt

This is a go-to snack for me, there is absolutely no cooking – just a little stirring! Take a 6-ounce cup of plain nonfat Greek yogurt and stir in ¼ up of your favorite berries like blueberries, strawberries or raspberries. Sprinkle 1 tablespoon of raw shelled hemp seeds on top for a nutty, crunch protein bonus. If you’ve never munched on hemp seeds, you should start now. Hemp seeds lend a nutty flavor and robust texture to foods and provide a plant-based, complete chain of amino acids. Each single serving of this yummy yogurt snack has 184 calories and 23 grams of protein.

Check out my other healthy snack recipes at AustinFitMagazine.com

  • Garlicky Chili Chickpeas
  • Chocolate Almond Java Truffles
  • Blueberry Flax Microwave Mug Muffin
  • Lucky Lime Black-Eyed Pea Hummus

So, seriously, I need a lot of protein to pull off stunts like this at my age. Every Thursday, my friends and I think of a new challenge for our weekly “fit, fearless and forty-something” photo.

yoga pyramid

What protein snacks have you munched on this week? What have you done this week to get outside your comfort zone (and yet still have fun) this week?

Seasonal Sweets | Healthy Egg Nog Pudding Recipe

Fa-la-la-la-la, la lick my lips! I may skipping a tad ahead on the calendar but I want to give you plenty of time to enjoy this healthy treat while cartons of egg nog are decking the market shelves. Most egg nogs have tons of sugar, fat and calories (up to 19g fat and 400 calories per cup), not to mention a few fingers of brandy or bourbon – not that there’s anything wrong with that! But, my lightened dessert version of this iconic holiday drink is made with fat-free Greek yogurt and light egg nog. With just 190 calories and 2g of fat per serving, you don’t have to feel guilty about digging into this seasonal sweet treat. Oh, and this recipe for Healthy Egg Nog Pudding also has 15g protein per serving, so it’s a pudding that pumps you up!

jennifer fisher thefitfork healthy egg nog pudding text

Healthy Egg Nog Pudding Recipe

  • 12 ounces 0% fat unsweetened Greek yogurt
  • 16 ounces light egg nog (made with skim milk)
  • ¼ cup sugar-free instant vanilla pudding mix
  • ½ teaspoon ground cinnamon
  • ¼ teaspoon ground nutmeg
  • 2 packets Stevia (or sweetener of choice)
  • Optional toppings: light whip cream, caramel sauce drizzle, additional cinnamon

Place all ingredients (except toppings) in a bowl and whisk until smooth. Refrigerate for approximately 30 minutes until set. Top with whipped cream, caramel and cinnamon if desired.

Serves 4

 Nutritional information per 7 ounce serving (exclusive of toppings): calories 190, fat 2g (1g saturated), cholesterol 40mg, carbohydrate 30g, protein 15g

 

This week, I also did a guest post for Core Power and made a similar seasonal recipe (and so very different) using their Core Power High Protein Shake, pumpkin puree and Greek Yogurt. Head on over to check out this recipe for Core Power Pumpkin Mousse.

thefitfork corepower pumpkin mousse text

And, if you’re not interested in this healthy, high-protein recipe, you may want to visit just to find out what in the heck I’m doing with this pumpkin . . . and why.

pumpkin chest squat