Mini Paleo Chocolate Angel Food Cakes using Banana Flour

Disclaimer: This post is sponsored by Now Foods. I received product and compensation for my time to create this recipe and share my honest opinion. 

What if I told you to eat the whole cake? Would you do it, could you do it? I think so! My Personal-sized Paleo Chocolate Angel Food Cakes are a light, low-cal cake treat that will satisfy your cravings and jive with your food tribe – be that Paleo, gluten-free, sugar-free, or diary-free.Paleo & Dairy Free Chocolate Angel Food Cake - personal sized

Each substantial-sized “mini” cake (made in jumbo muffin tins) has just 162 calories, 45g total carbs with 13 of those being dietary fiber (but no added sugar), 8g protein and less than  ½ g fat. Honestly, they are so big for being little, I’m often happy with just half! Read on to get the recipe and find out about the green banana flour I used in the batter. Continue reading

Wow, It’s a Sugar-free, Gluten-free, Dairy-free, Paleo Chocolate Cake

Posting a little ahead of schedule to give y’all a heads up that National Chocolate Cake Day later this week – on January 27th to be exact. I want to give you plenty of time to start thinking of how you to pay homage to one of the world’s most popular desserts — will you partake in a cupcake, a layer cake, a Bundt cake, a sheet cake or even a single-serve mug cake? Heck, make them all!

Wow, it’s a Sugar-free, Gluten-free, Diary-free Chocolate Cake is a healthier option for dessert and can be made in single servings, in a brownie pan or as a traditional layer cake. This treat is lower carb,  paleo and diabetic diet friendly.

This year, my Wow, it’s a Sugar-free, Gluten-free, Dairy-free Chocolate Cake needs to top your must bake list. I’ve topped it with rich butter macadamia nuts, but it’s equally delicious eaten plain with just the ganache or topped with other garnishes like raspberries, pistachios or orange zest. Even though it’s dreamy and decadent-tasting enough for a hardcore chocolatavore, it’s got some decent nutritional value and is even Paleo diet friendly, gluten-free and lower carb

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Sugar-Free Caffe Mocha POPCORN !

National Popcorn Day is coming up (January 19th) and that’s a food holiday on my food bucket list . . . my literal list of foods to eat from a bucket (haha)! But, seriously, popcorn is totally worth its salt as a snack food, it’s a healthy whole grain (a seed, actually) that is naturally low in fat and calories, non-GMO, gluten-free and a great source of dietary fiber. It’s inexpensive and delicious gobbled up simply fresh-popped or drizzled, coated or tossed with any number of other yummy things. And, “yummy things” is the segue into my recipe for Sugar-Free Caffe Mocha PopcornSugar-Free Caffe Mocha Popcorn makes a healthy snack with under 100 calories per serving.

Yes, Sugar-Free Caffe Mocha Popcorn! It’s like a coffee house and a movie theater hooked up and produced hundreds of perky little chocolatey offspring.  It’s just so delicious, and you don’t even have to feel guilty – only 99 sugar-free calories!

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Lemongrass-Mint Matcha Chai Latte

Tea is . . . my cup of tea! I love that there are so many varieties available that meet me my body where it is for the day, whether that’s requiring an instant pick-me-up, desperately craving better sleep, or feeling bloated and in need a diet detox. Plus, the world’s most popular beverage, is packed with an abundance of antioxidants (varies on the type of tea) to help boost immunity and optimize overall health and well-being.Preparing Lemongrass Mint Matcha Chia  This month, I’ve been jump-starting my mornings with Lemongrass-Mint Matcha Chai Latte, it’s a exponentially more wholesome, herbal alternative the carbonated sugar-free energy drinks I sometimes guzzle prebreakfast (we all have vices, people). After just a few sips of this steaming green goodness, I know that the cold weather, shortened daylight levels, and lengthy to-do list are going to be so much more bearable.

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Blueberry Pecan Oat Mug Muffin – Master Mix Recipe

Blueberry Pecan Oat Protein Mug Muffin -- food prep the master mix and have breakfast read in less than 2 minutes.I’m on this mug muffin kick lately. I have a zillion iterations, from Lemon Raspberry Protein Muffin Mug to this Blueberry Pecan Oat Protein Mug Muffin that I’m sharing today. I usually mix up this protein-packed breakfast scoop by scoop in the morning, but I love this one so much that I big-batched it! Meal prep, y’all – I can’t believe I’m so organized. Haha.

Blueberry Pecan Oat Protein Mug Muffin -- food prep the master mix and have breakfast read in less than 2 minutes.

Love Grown FoodsSo, come morning, when I’m not feeling human, all that’s left to be done with my breakfast is add two liquid ingredient (egg white and almond milk) to my mix and stick in the microwave. I tried to use an egg white powder in the mix to make even more convenient, but I didn’t like that so much – plus, how is cartoned egg-white not convenient?! Other things to love  about this Blueberry Pecan Oat Mug Muffin recipe in addition to the homey taste is the wholesome nutrition – it’s gluten-free, sugar-free, low-cal and packed with protein (32 grams protein and about 240 total calories per serving).

When I say that this is a Master Mix Recipe, it means you can swap out the blueberries and pecans for the other dehydrated fruit and nuts of your choosing — bananas & peanut, pineapple & macadamia nut, raspberries & almond are just some ideas!

Blueberry Pecan Oat Protein Mug Muffin Nutrition Label

I ran the nutritional info for you tracker types!

Instead measuring out the oats, chia seeds and pecans separately, I like to just use Love Grown Foods Super Oats with Chia & Nuts – that stuff ROCKS my world.

 

Here’s a run down on most of the products I used in this recipe:

What is your go-to easy meal in the morning? If you were swapping out the fruit and nuts, what would you choose? Please share in the comments — XOXO, Jennifer 

Blueberry Pecan Oat Protein Mug Muffin -- food prep the master mix and have breakfast read in less than 2 minutes.
Blueberry Pecan Oat Mug Muffin - Master Mix Recipe
Print Recipe
Whip up a big batch of this yummy protein-packed mug muffin mix and enjoy a quick, easy and healthy breakfast all week. Microwaves in less than two minutes!
Servings Prep Time
8 servings 5 minutes
Cook Time
90 seconds
Servings Prep Time
8 servings 5 minutes
Cook Time
90 seconds
Blueberry Pecan Oat Protein Mug Muffin -- food prep the master mix and have breakfast read in less than 2 minutes.
Blueberry Pecan Oat Mug Muffin - Master Mix Recipe
Print Recipe
Whip up a big batch of this yummy protein-packed mug muffin mix and enjoy a quick, easy and healthy breakfast all week. Microwaves in less than two minutes!
Servings Prep Time
8 servings 5 minutes
Cook Time
90 seconds
Servings Prep Time
8 servings 5 minutes
Cook Time
90 seconds
Ingredients
Wet Ingredients for Cooking:
Servings: servings
Instructions
  1. To make master mix, add protein powder, baking mix, oats, chia seed, pecans, stevia and dehydrated blueberries to large mason jar or storage container and shake to blend.
  2. To prepare individual serving, add approximately ½ cup mix into large mug or microwave-safe bowl. Stir in 3 tablespoons of egg white and 5 tablespoons of almond milk. Microwave on high for between 1 and 2 minutes – exact time will vary by microwave strength (the magic time at my house is 90 seconds). Mug cake will rise dramatically while cooking and then settle back down and is “done” when no longer wet and has consistency of a bread pudding.
Recipe Notes

*In lieu of these three ingredients, you can swap out with just a little skosh more than 1 ¼ cup of Love Grown Food Super Oats with Chia & Nuts

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D’oh! Nut Butter Cookie Dough Protein Bites

Nut Butter Cookie Dough Protein Bites are a healthier way to satisfy a sweet tooth while helping mend muscles after a run or workout.Yes, I have been guilty of eating REAL cookie dough and a lot of it. Once as a kid, my indulgent grandmother let me eat as much as I wanted while my annoyed mother looked shaking her head and telling me I was going to get sick. So, what happened? I barfed . . . mothers are always right. While I still like to make “real” chocolate chip cookies for the family now and again, I try to stay out of the dough (as much as I can). My recipe for Nut Butter Cookie Dough Protein Bites is a healthier option with no raw eggs, no gluten, and no added sugar except for a few chocolate chips.

jen and dough boyWith less than 100 calories and almost 5 grams of protein, one these yummy little no-cook treats also make a sensible alternative to eating that whole chub of cookie dough and turning into the Pillsbury Dough Boy (but, darn if he isn’t the cutest thing).

Your sweet tooth will be satisfied with the smattering of chocolate chips, but you can also omit these from the recipe.

 

Nut Butter Cookie Dough Protein Bites are a healthier way to satisfy a sweet tooth while helping mend muscles after a run or workout.I’ve added a whey protein powder for sustained energy, muscle-making and to prevent that sugar crash that comes with eating too many sweets. The protein also makes this no-bake recipe a great choice for your post-workout or run recovery snack.  You can use your favorite brand of protein powder, but note that it may change the nutritional info depending on the brand and exact ingredient list.

Nut Butter Cookie Dough Protein Bites are a healthier way to satisfy a sweet tooth while helping mend muscles after a run or workout.

Also, I used Nuttzo  Seven Nut & Seed Butter which is my nut butter of choice – again, you can sub in whatever almond butter, peanut butter or other nut butter you like, but I highly recommend this one because it is packed with so much extra wholesome goodness.  Save 20% on your order with my discount code FITFORK-20 at Nuttzo.com.Nut Butter Cookie Dough Protein Bites

jen finish area spartan beast dallas editI’m making an extra batch this week to take along on our road trip to Spartan Houston!  It has been raining buckets all over Texas so it looks like it’s going to be ANOTHER wild, wet and super muddy course. If you’re thinking about running an upcoming Spartan Race (check calendar here), there is a new limited-time discount code SPRING20 you can use at checkout to save 20% .

Admit it, do you eat raw cookie dough? Have you ever run an obstacle course race, which one? Please share in the comments below — thanks, XOXO, Jennifer 

Nut Butter Cookie Dough Protein Bites are a healthier way to satisfy a sweet tooth while helping mend muscles after a run or workout.
Nut Butter Cookie Dough Protein Bites
Print Recipe
Servings Prep Time
18 servings 15 minutes
Cook Time
0 minutes
Servings Prep Time
18 servings 15 minutes
Cook Time
0 minutes
Nut Butter Cookie Dough Protein Bites are a healthier way to satisfy a sweet tooth while helping mend muscles after a run or workout.
Nut Butter Cookie Dough Protein Bites
Print Recipe
Servings Prep Time
18 servings 15 minutes
Cook Time
0 minutes
Servings Prep Time
18 servings 15 minutes
Cook Time
0 minutes
Ingredients
Servings: servings
Instructions
  1. Add protein powder, almond meal and oat flour in bowl; stir to combine. Stir in chia seeds and flax seeds (if using a nut butter that already includes these seeds, simply omit these ingredients).
  2. Add nut butter, 2 tablespoons of almond milk and stevia to bowl. Use spatula to combine well; mixture should be a bit crumbly, but hold together when pinched between fingers. If too dry, add additional almond milk a teaspoon at a time.
  3. Stir in mini chocolate chips.
  4. Roll approximately 1 tablespoon between palms of had to form ball; repeat with remaining dough.
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Better-For-You Chocolate Mint Syrup and Greek Yogurt Parfaits

This shop has been compensated by Collective Bias, Inc. and its advertiser. All opinions are mine alone. #SweetNewYear #CollectiveBiasChocolate Greek Yogurt Parfait has no added sugar and sweetened with stevia.

I have a serious sweet tooth. It’s not a secret that I like to start (and end) my day with a little bit of chocolate goodness. Studies have shown that certain flavonoids in chocolate may decrease recovery time and improve endurance in athletes and, goodness, how I hope that is true! However, munching down on chocolate candy or ice cream isn’t really going to help me achieve my 2016 health and fitness goals – there’s a lot of extra sugar and fat I don’t need in those treats.  When I eat less processed sugar, I have more room in my diet for protein, vegetables and healthy whole grains and that’s what keeps me fueled up to kick butt on a daily basis.

Variation of Side Crow with leg up

Eating for optimal performance and well-being is all about BALANCE!

However, I’ve still been enjoying my daily chocolate but living life with less sugar thanks to Truvia® Natural Sweetener Spoonable. This zero-calorie, stevia-based sweetener is ideal for my healthy lifestyle and keeps me training smart for all my fitness goals – to get on the Spartan Race podium, to nail that next yoga pose, to bring my 5k road race time back down to freaking fast.

Aside from the great taste of Truvia® Natural Sweetener Spoonable and help it gives me to reduce the unnecessary sugar in my life, I also appreciate the product’s versatility. From a spoonful in my coffee or sprinkled on grapefruit, there are so many uses.  Two favorite other uses revolve around my chocolate obsessions – the first is to stir right from the jar into unflavored, plain Greek yogurt (to avoid the added sugar that many brands have) and the second is to make a “better-for-you” chocolate syrup that can be poured on / into  everything from hot almond milk, protein pancakes, fruit slices, and yogurt.  When I stir this chocolate syrup into my Greek yogurt, it’s like eating ice cream – but with lots of protein and very few carbohydrates.Better for You Chocolate mint syrup

Today, I’m sharing the recipe for “Better-for-You” Chocolate Mint Syrup (which can easily be tweaked without the mint) and my favorite ideas for Greek Yogurt Parfaits. I could eat a chocolate Greet yogurt parfait at breakfast, post-lunch and as a bedtime snack . . . and sometimes have!

Ingredients for Truvia Chocolate Syrup

“Better For You” Mint Chocolate Syrup (Stevia)

  • 2 tablespoons chopped fresh mint, or freeze-dried mint
  • 1 cup water
  • 6 tablespoons Truvia® Natural Sweetener Spoonable
  • 1 cup unsweetened dark cocoa powder
  • 1 teaspoon vanilla extract
  1. Add mint to teaball / tea infuser and drop in small saucepan with water. Bring water to a rolling boil over medium high heat for 1 minute; turn off heat and let steep for 5 minutes.  Remove and discard mint.
  2. Mix in Truvia Spoonable into hot water, stir until dissolved. Turn burner back on to medium low, whisk in cocoa powder until incorporated and smooth, cooking for about 1 to 2 minutes.
  3. Remove from heat, stir in vanilla. If needed whisk in a tiny bit more water to achieve desired consistency if too thick.
  4. To make “regular” non-mint chocolate stevia syrup, simply bring water to boil in first step – but omit mint.
  5. May store in refrigerator for up to a month. Makes about 12 ounces.

As I mentioned,  “Better For You” Mint Chocolate Syrup is the bomb drizzled over Greek yogurt, but even better STIRRED in! Check out these yummy ways, I used the chocolate syrup made with Truvia Spoonable Natural Sweetener:

Greek Yogurt Parfait with Stevia Chocolate Syrup

As a Chocolate Greek Yogurt Parfait layered with syrup, granola, nuts and fruit –  I used pomegranate and cocoa granola, but you can substitute your favorite ingredients!ingredients for truvia yogurt parfait

As Chocolate Ombre Greek Yogurt Shooters — they are so tastefully trendy and good for you. Start with a big dollop of syrup in the bottom of glass and then spoon in yogurt that has been mixed with varying amounts of chocolate syrup to achieve gradient shades of chocolate brown.Ombre Chocolate Greek Yogurt Shooters sweetened with Stevia

It’s easy to find Truvia® Natural Sweetener Spoonable on the baking aisle at Walmart – it comes in a 9.8 ounce container, so there are plenty of scoops for your beverages, snacks and recipe ideas. Save SAVE $1.50 on any ONE (1) package of Truvía Natural Sweetener (excluding 7 ct.), Truvía Baking Blend or Truvía Brown Sugar blend – get the coupon HERE.

truvia at walmart

Check out other delicious recipes using Truvia Spoonable HERE and request your free sample!

Do you have a health or fitness goal to share? OR, what would you drizzle chocolate syrup on? Please share in the comments below — XOXO, Jennifer

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!