Apple Protein Pancakes with Sugar-Free Cider Syrup

Apple Protein Pancakes with Sugar Free Apple Cider Syrup - TheFitFork.comThe kids have the whole week off school for Thanksgiving and they want pancakes for breakfast  . . . every day! My recipe for Apple Protein Pancakes with Sugar-Free Cider Syrup wins for convenience and taste. It relies on boxed pancake mix (you can use whole wheat) and jarred applesauce.  I originally developed this recipe for Litehouse Foods (they have the best apple cider), but later tweaked it for my own use by using a couple scoops of vanilla protein powder.  I just find that after eating pancakes, I get the “hangries” unless I’ve balanced it with a little more protein.  Oh, and the syrup doesn’t have any added sugar, a huge bonus considering the way my kids pour it on without discretion.  If you’d rather do the no protein powder version, get the recipe here.

Sugar Free Apple Cider Syrup for Pancakes -  thefitfork.com

Apple Protein Pancakes with Sugar-Free Cider Syrup

For Pancakes:

  • 2 cups “complete” pancake mix (the “just add water” type)
  • 2 scoops (about 2/3 cup) vanilla or unflavored protein powder
  • 1cup unsweetened applesauce
  • 1 cup apple cider

For Syrup:

  • 2 tablespoons cornstarch
  • 1 ¼ teaspoon liquid Stevia (or any sugar  substitute to achieve a ½ cup sugar equivalency) I used NuNaturals
  • 1 teaspoon cinnamon
  • 2 cups  apple cider
  • 2 tablespoons lemon juice
  • 3 tablespoons butter

1. Heat electric griddle to 375 F degrees or skillet over medium high.

2. In bowl, combine pancake mix and protein powder with a whisk until blended. Stir in applesauce and apple cider until slightly smooth. If batter is too thick, stir in a scant amount of water or more apple cider to thin.

3. Pour batter onto hot griddle using 1/3 cup measure. Cook for approximately 1 to 1 ½ minutes before flipping. Pancake is ready to flip when edges are pulling away and bubbles on top have slowed down.

4. Flip pancakes with spatula and cook for approximately 45 seconds to 1 minute longer. Repeat for remaining pancake batter.

5. Meanwhile, prepare syrup by mixing cornstarch, sugar substitute and cinnamon together in a saucepan with heat off.

6. Gradually whisk in the cider and lemon juice and cook over medium heat stirring frequently, for 4 to 5 minutes, or until thickened

7. Remove syrup from heat and stir in butter. Serve warm over pancakes and store leftovers in the refrigerator.

Serves 6 (2 pancakes each)

 More pancake recipes for hungry people:

Pancakes made with Core Power - TheFitfork.com

Pancakes made with Core Power – TheFitfork.com

 My little secret trick — just swap out Core Power for the milk or water in your pancake recipe.

Bit of Pumpkin Pecan Oat Pancake theftfork.comPumpkin Oat Pancake – Yum, these pancakes are pure fall goodness from the griddle — I like to use Love Grown Foods Super Oats to add a little extra nutrition with quinoa flakes, amaranth flakes and chia.

Pre Race Paleo Pancake - The Fit ForkPre-Race Paleo Pancakes – This is my go-to super healthy pancake recipe from a CrossFit superstar friend, Stephanie from Missouri.

 

 

 

 

If you need to stock up:

Sweet Potato & Cauliflower Mash + More Healthy Recipes

Sweet Potato & Cauliflower Mash - TheFitFork.com

Call me a clairvoyant, but I know you’re making sweet potatoes sometime in the next week. Everyone eats sweet potatoes on Thanksgiving Day, it’s the law. Even though my Kale & Caramelized Onion Sweet Potato  recipe was a huge hit at home, I really don’t like to make the same recipe for dinner twice in the same month!  So, tonight, I decided to cauliflower-ify my favorite tuber – and yum, yum, yum! Gosh, now what am I going to come up with for Thanksgiving dinner?

 Sweet Potato & Cauliflower Mash Recipe

  • 2 pounds sweet potatoes
  • 1 pound cauliflower florets
  • 3 tablespoons milk of choice
  • ¼ cup plain Greek yogurt
  • ½ teaspoon garlic powder
  • Salt and pepper to taste
  • Fresh chopped parsley for garnish (or Instantly Fresh Parsley)
  1. Peel and cut sweet potato into 1 ½ -inch chunks.
  2. In large pot with steam basked, steam sweet potato and cauliflower with 1 inch of water in bottom of pot. Vegetables will be ready in about 10 – 12 minutes, or when fork tender.
  3. Place in large bowl and mash the potato and cauliflower with the milk. Stir in the Greek yogurt, garlic powder, salt and pepper. If too thick, add milk 1 tablespoons at a time, until desired consistency is achieved. Garnish with chopped fresh parsley.
  4. Serves  4 – 6

Bowl of Mashed Sweet PotatoesHere’s the Kale & Caramalized Onion Sweet Potatoes I was mentioning.

jennifer fisher thefitfork sweet potato ruffle

Last year, I made this recipe for Sweet Potato Skillet Stack with Srirracha Orange Glaze – delish!

 

Of course, you know Cooking Light knows how to do up a sweet potato right, check out this gallery for additional inspiration.

Cooking Light Sweet Potato Recipes

So, how do you like to eat sweet potatoes best?

 

 

Cranberry Recipes for Thanksgiving Feasts + Health Benefits

Check out What's Thanksgiving Without Cranberries?!

by The Fit Fork at Foodie.com

This post is sponsored by Foodie.com.

Thanksgiving wouldn’t be the same without cranberries on the table and I’m happy to be sharing a collection of cranberry recipes I put together for Foodie.com – you’ll find healthy cranberry recipes for Thanksgiving and the remainder of the holiday season.

12 Healthy Cranberry Recipes for the Holidays - thefitfork.com

If you’ve wondered why we mainly eat cranberries in the fall, it’s because they are in season October, November and December – the primary holiday meal making months! However, this sweet-tart berry has so many health benefits that I like to eat them year round.  Many of these health benefits are attributed to the phytochemicals known as proanthocyandidins found in cranberries – this compound in cranberries inhibit bacteria from adhering and multiplying in the body – that’s why drinking cranberry juice is a natural remedy for urinary tract infections. Cranberries may lower incidence of cancer; studies show polyphenolic extracts from cranberries diminish the growth of prostate, lung and esophageal tumor cells – cranberries have the highest level of this powerful antioxidant than 20 fruits and vegetables tested. As an athlete, cranberries are also a great source of natural carbohydrates to fuel workouts. Health Benefits of Cranberries - thefitfork.com

So, how can you enjoy cranberries year round when the store shelves are cleared out at the New Year? You can freeze fresh cranberries to use later in sauce, relish and other recipes. If you’re in a hurry, simply place original packing inside a heavy duty freezer bag and freeze for up to one year. If you have more time, I’d suggest rinsing and drying the cranberries and then freezing in a single layer on a baking sheet before placing in an airtight container. This allows you to grab a handful at a time without the berries being clumped together.

Do you have a favorite cranberry recipe? Please share!

Apple Cider Bourbon Glazed Carrots + Big Book of Sides #Giveaway

four roses whiskey - thefitforkOther than turkey, nothing says Thanksgiving more than a bottle of full of bourbon in my family. We’ll have that sucker drained in no time — no so much taking shots (okay, maybe a couple), but rather as a spirited ingredient in my holiday menu.

Watch this video of Rick Rodgers, chef and author of The Big Book of Sides, make Bacon, Onion and Bourbon Marmalade –it’s fantastic and versatile enough to spread it on a biscuit or dress a bowl full of warm green beans. Oh, and I’m hosting a giveaway for a copy of The Big Book of Sides, so enter at the bottom of this post.

Based on Rick’s recipe for Pomegranate Glazed Carrots (p. 148 of The Big Book of Sides) and my new found bottle of Four Roses Bourbon, I was inspired to create my own side dish recipe — Apple Cider Bourbon Glazed Carrots.  These carrots are so delicious and make a perfect pairing with your roast turkey or even a juicy steak – and because I’m using coconut (palm) sugar, they are even Paleo-diet friendly. Apple Cider Bourbon Glazed Carrots - side dish recipe from TheFitFork.com

Apple Cider Bourbon Carrots - thefitfork.comBourbon Apple Cider Glazed Carrots Recipe

  • 2 tablespoons unsalted butter
  • 1 pound carrots, scrubbed and green tops removed
  • 1 cup apple cider
  • 1 ounce bourbon
  • 1 tablespoon coconut (palm) sugar
  • Sea salt
  • Ground black pepper
  • ¼ cup chopped pecans

 

  1. Melt butter in medium skillet over medium heat. Add carrots in single layer and pour in apple cider and bourbon. Sprinkle tops with brown sugar and season with salt and pepper to taste.
  2. Bring sauce to boil over high heat, occasionally stirring to dissolve coconut sugar.
  3. Cover and reduce heat to medium low. Simmer for 6 to 8 minutes to soften remove lid and bring heat up to high. Boil until sauce has reduced to a glaze, about 3 to 4 minutes.
  4. Transfer to serving platter, sprinkle with pecans, and season with additional salt and pepper if needed.   Serves 4.

So, if you’ve ever struggled with side dish ideas and are tired of the same old mashed potatoes or plain buttered peas, The Big Book of Sides has more than 450 recipes that will add pizzazz and razzamatazz to your holiday plate. Some of the side dish recipes that spoke to me were Chard Puttanesca; Smoked Gouda Mashed Potatoes;   Farro, Cherry and Feta Salad; and Chipotle Corn Pudding. Enter below for a chance to win a copy of this must-have manual for the home cook – if you can’t wait to win, you can pick up a copy on Amazon.

This post and giveaway is sponsored. I received product and other compensation in exchange for my time; all opinions, editorial comments, content and photographs are my own, unless otherwise noted.

 

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Dinner Stampede – Southwestern Steak Chili #Recipe

Southwestern Steak Chile - TheFitFork.com

Ring-ding-ding! Come and get it – I’m serving up Southwestern Steak Chili for dinner and you are about to miss it. A big bowl full of this hearty goodness will squash your “hangries” and fuel you up for whatever adventures you’ve got coming up – whether that’s just some causal mechanical bull riding or running roughshod right over a marathon goal (speaking hypothetically, of course).

Mechanical Bull Riding

Nutritious ingredients magnified by down-on-the-ranch seasonings create wonderful smells while simmering on the stove top – expect a stampede to the dinner table. Folks I know usually make chili with ground beef, but this easy recipe takes it to a whole ‘notha, fork-slinging level with beef stew meat. Meat labeled beef stew is whatever your butcher feels like cutting up that day. So, if you are looking to save a buck and want some control over what you’re eating, try sirloin or round for a lean option or chuck if you want juicier, fall-apart action.

southwestern steak chili with muir glen fire roasted tomatoes

I’ve used a can of pinto beans (hubby likes these best) and a can of black beans (my favorite) – but you can use whatever variety you prefer including the traditional kidney bean.  Chipotle chile powder is my ace in the hole in this pot of chili. I mix up a blend of standard chili powder along with some chipotle power to add smoky undertones – chipotle peppers are just smoked jalapenos. Oh, and an awesome way to boost up the smoky, roasted flavor is to use canned fire-roasted tomatoes – this post isn’t sponsored, but Muir Glen makes a great organic option.

Pot of Southwestern Steak Chili from TheFitFork.com

Southwestern Steak Chili Recipe

  • 1 tablespoon olive oil
  • 2 lbs beef stew meat in 1 to 1 ½ chunks (or cut your own from sirloin or round)
  • 1 large onion, chopped
  • 1 tablespoon chili powder
  • 1  teaspoon ground chipotle chile powder
  • 1 teaspoon ground cumin
  • 1 tablespoon minced garlic
  • 1 (12-ounce) bottle or can Mexican beer
  • 1 (28-ounce) can diced fire-roasted tomatoes, undrained (I used Muir Glenn)
  • 1 (15-ounce) can chile or pinto beans, rinsed and drained
  • 1 (15-ounce) can black beans, rinsed and drained
  • 1 (7-ounce) can salsa verde
  1. Heat olive oil in large Dutch oven over medium-high heat. Add cubed stew beef and cook 5 minutes or until browned, stirring gently. Remove from pan.
  2. Add chopped onion to pan and sauté 3 – 4 minutes or until softened.  Add garlic, chile power and cumin to pot and saute for an additional 1 minute, stirring constantly. .
  3. Add beer, scraping pan to loosen browned bits. Return beef to pan. Stir tomatoes, beans and salsa verde; bring to boil.
  4. Cover Dutch oven, reduce heat and simmer approximately 90 minutes or until beef begins to fall apart with fork.
  5. Serve with favorite chile topping such as sour cream, shredded cheese, chopped cilantro and crumbled tortilla chips.
  6. Serves 6 – 8.

[Tweet “Southwestern Steak Chili  causes dinner time stampede! #beeflovingtexans]

 

What kind of chili person are you — beans, no beans, beef, turkey, vegetarian, etc?