Sugar-free “Like Magic” Shell Dessert Topping for Healthy Sweets

Posted on August 22, 2023 by Jennifer FIsher

If you were a kid in the 80s and 90s, you surely remember “Magic Shell”, a popular dessert topping known for its ability to harden quickly when poured onto cold surfaces. In fact, Magic Shell can still be purchased in-store and online today.

Drizzle, dunk or dip! This Sugar-free “Like Magic” Shell Dessert Topping with have you fondly reminiscing about being a kid! A simple, two-ingredient chocolate sauce recipe with unlimited uses for your dessert creations.

However, as a now grown-up girl-at-heart, who likes to manage both her carb count and pocketbook, I like to make my own no-sugar like magic shell chocolate sauce using just two ingredients – sugar free chocolate chips and coconut oil! THAT’S IT!

To make a generous, 2-serving batch just add 1-ounce sugar free chocolate chips (about 3 tbsp) to a small microwave-safe bowl and add 1 teaspoon of coconut oil – it’s fine if still in solid form, it all melts together! Next, microwave for about 35-45 seconds until melting, then stir together until glossy and smooth. If you want a bigger batch, simply use the same 1 oz chocolate to 1 tsp coconut oil ratio – you may need to microwave a little longer to accommodate the larger volume.

.So, now that the chocolate sauce that hardens is done, it will work its “magic” by solidifying on contact with cold items – the coconut oil helps make it easy to drizzle, but then reverts back to its solid state after cooling! You can speed up the hardening process further by sticking your drizzled, dunked and dipped items into the fridge for a minute or two afterward.

FUN WAYS TO USE SUGAR-FREE “LIKE MAGIC” SHELL TOPPING

Frozen Treats: Pour over ice cream and frozen yogurt. Even dunk popsicles into it!

Cold Desserts: Yogurt parfaits, trifles, frozen pies, cheesecakes and more.

Drink Rims: Add to the rim of a cold cocktail glass before filling – what a fun and delicious surprise!

Decorative Designs: Write a name or “draw” a design on a chilled plate or serving dish before placing ice cream or desserts on them.

Dipped & Drizzled Treats: Dip cookies, pretzels, marshmallows, or other snacks into hardening chocolate sauce quick chocolate coating. Try drizzling on popcorn that’s cooled and then tossing on coarse sea salt – -so good!

Fruit: Dip fresh fruits like strawberries, bananas, and apple slices into the sugar-free chocolate topping or drizzle across a bowl or tray full of fruit.

TIPS FOR MAKING & STORING SUGAR-FREE HARDENING CHOCOLATE SAUCE

No water. Don’t add any water to this recipe to thin it out — that’s going to mess it up. In fact, ensure that the bowl you are using to melt chocolate chips in is completely dry and free of moisture.

Choosing Chocolate Chips: You can use any chocolate chip that works for your dietary eating pattern – sugar-free or dairy-free or traditional style made with sugar. You can also choose another flavor of chip such as white chocolate, butterscotch, peanut butter, and such.

Oil Substitutions: NO! Do not substitute coconut oil for another oil – it will not harden back up in the same way and sauce will remain runny. Also, do NOT use coconut oil that has been “fractionated”, a processing step that keeps it in a liquid state at room temperature. Only use regular coconut oil that will appear solid at room temperature (under 78 degrees).

Application: Simply spoon the sugar-free magic shell onto its final destination or use a small drizzle bottle. I personally like to use a mini mason jar (2-oz), because I can also use that jar to melt the chocolate – so less mess!

Storage: Do not store leftovers in the fridge. Instead, cover tightly and keep on counter or pantry, until needed – it really doesn’t go bad (or, I’ve always gobbled mine up before it has – I’m sure it would take months). If it’s a colder day, you may need to pop it in the microwave for 5-10 seconds to make more pourable.

I like to use this sugar-free magic shell sauce on my protein cheesecakes, it adds a lot of fun, flavor and flair — and I don’t have to worry about excess sugar.

Get the recipe for Boston Cream Pie Protein Cheesecake.

Note: This post contains affiliate links and I may earn a small commission on purchases — which I use to offset operating expense for The Fit Fork. Thank you!

Seven Easy Zucchini Recipes to Put On Repeat All Summer

Posted on July 13, 2023 by Jennifer FIsher

Does my life need yet another zucchini recipe? YES! Yes, in fact, it does! Even though this squash cultivates joke after joke in the summer about its seemingly inexhaustible, high-volume production (lock the door and turn off the porch lights), I personally can’t get enough of this good-for-me and versatile staple of the season.

Fun & Interesting Facts About Zucchini:

What’s to love about zucchini? Here are some reasons to add more zucchini to your life (along with a few fun facts).
A medium zucchini (about 200g) has just 33 calories, 6g carbs (2 of which are dietary fiber), 0g fat and 2g protein which make it a good choice for low-carb, keto and diabetic diets.
Zucchini is a culinary chameleon. It’s mild flavor allows it to take on the flavor profile of the dish it’s cook in.
Zucchini is actually a fruit, botanically speaking. That is harvested while immature from the flowering part of a zucchini plant.
In addition to being a great source of dietary fiber, zucchini is also rich in potassium and vitamin C.
The world’s largest zucchini was 69.5” long and weight 65 pounds!
But bigger isn’t better when it comes to zucchini squash. Zucchini experts say the best-tasting ones are small- to medium-sized. And, the darker the skin, the richer the zucchini is in nutrients.

Gluten Free Salmon Zucchini Quinoa Burgers

Grilled Salmon Zucchini Quinoa Burgers are totally off the hook with fresh flavor and will make a splash at your next backyard cookout, pool party or seaside soiree. Plus, they are a sneaky way to add a little veggie to the meal, thanks to grated zucchini – and we all know zucchini is prolific this time of year. GET RECIPE

Mushroom Pizza-stuffed Zucchini Boats are an easy, cheesy, vegetarian meal with a lower-carb profile. Plenty of protein to make this a balanced meal thanks to a satisfying cottage cheese filling. Feel free to customize the toppings if you don’t love mushrooms. GET RECIPE

Chipotle-Lime Code with Summer Veggie Saute is a delicious fish dinner you can make up in a single skillet, no sweat! Fresh and flavorful with a southwestern-inspired medley of veggies that includes corn and zucchini. Also a fast fix – in only 10 minutes you’ll be feasting. GET RECIPE:

Zoodles Marinara with Stuffed Mushrooms for meal prep

Zoodles Marinara with Three-Cheese Stuffed Mushrooms is an easy zucchini noodle for your low-carb, gluten-free, vegetarian dinners and meal preps. So simple with steamed, spiralized zoodles and the bottled marinara of your choice (I like a no-sugar added sauce) – and the cheesy stuffed mushrooms on top make this zucchini pasta next level. GET RECIPE

12-Minute Zoodle AND Noodle Toss is for those who want both their veggies and their pasta! It’s a great compromise and the secret ingredient is salty preserved lemons which make this dish so vibrant and tasty. A perfect pairing for the chicken, seafood or meat paring of your choice! GET RECIPE

Green Glow Zucchini Salad with Lemon Gremolata Dressing is a yummy summer dish that is Paleo, Vegan, Gluten-free and super easy to make.

Green Glow Chilled Zucchini Salad with Lemon Gremolata Dressing is more than just another “zoodle” recipe, this salad made of spiralized zucchini also boast loads of other green goodness – like edamame beans, avocados, pistachios, and more. Plus, the lemon gremolata dressing adds lot of citrusy zing! GET RECIPE

Making Pork Verde Zucchini Enchiladas with Hatch Green Chile Pulled Pork

Pork Verde Zucchini Enchiladas are missing just one thing – tortillas! But who needs tortillas anyway, when ribbon-cut strips of zucchini can substitute quite nicely! Creamy and cheesy, this low-carb enchiladas and filled with delicious morsels of shredded pork and mildly spicy green chiles. GET RECIPE

7-Day Spring Reset for Heathier, Happier Living

Posted on March 21, 2023 by Jennifer FIsher

This post is sponsored by BabbleBoxx.

Spring is here, it’s a time for renewal, cleansing and getting a fresh start! I’m sharing seven achievable, actionable steps you can take over the next week to head into the season (and the rest of your life feeling great). I’ve incorporated several of my favorite new products in this Spring Reset and I encourage you to check them out!

I’ve listed each Spring Reset activity by a day, you can choose to focus on one thing a day, or kick them off all at once for the week. And, of course, after the week is over, you’ll be feeling so great and motivated that you won’t toss out the new routine – KEEP IT UP!

Spring is here, time for a refreshing health reset! I’m suggesting 7 easy-to-implement ideas to improve your overall wellness. Start one a day, or all at once – but after you get started you’ll want to keep up these nutrition and exercise changes that improve your life for the better.

Day 1 – Drink at least one more glass of water. In general, a good rule of thumb is to consume about one ounce of water per body pound of weight, a little more or less depending on diet, exercise and weather conditions. So, for a 125lb person, that equates to nearly 1 gallon of water (a gallon has 128 ounces). Drinking enough water will fill you up, flush you out, and keep your brain and body operating for peak performance. If you start to get bored with plain water, add a squeeze of citrus to liven things up. Also, other liquids (without caffeine) can count toward your water intake – but keep the focus on water.

Day 2 – Add a new vegetable or veggie recipe to your menu. Strive for at least 5 servings of vegetables per day to fill you up with dietary fiber and help you reach your nutritional goals. For every 1000 calories you consume, you should be eating 14g of dietary fiber and plants are the most efficient way to get this done. A rainbow of produce keeps meals from getting boring and ensures you are benefiting from a range of micronutrients including vitamins, minerals, antioxidants and other essential plant compounds. In addition to shopping for fresh vegetables, keep your freezer and pantry stocked with lots of veggie choices – a pouch of cauliflower rice is one of my favorite grab-and-fix starters for an easy meal.

Day 3 – Make snack time count. Often snacking gets a bad rap, but it does have benefits if you make smart choices! Snaking can give you a boost of energy between meals, curb your appetite and prevent overeating at next meal, and offer extra nutrients to fill in any gaps in your daily intake, and provide additional functional benefits.

Core Bars for gut health. Made with healthy functional ingredients for better snacking.

Grabbing a “bar” for a snack is an easy and popular choice. However, you want to make sure that bar is not really just a sugary candy bar with a healthy-sounding name and feel-good wrapper. Instead, check out the bars from CORE Foods, they stand up to my “smart” test. CORE Bars are tasty, plant-powered, organic, refrigerated bars that provide beneficial nutrition and immune support with a combination of probiotics and prebiotic fiber to support gut health and overall well-being.

There are several types of bars from CORE Foods, really something for every dietary preference and mood. Lately, I’ve been fueling up and chilling out with the Adaptogen Bars with a blend of Reishi and lion’s mane mushrooms to help support the nervous system, and promote calm. Even though I don’t follow a Keto diet, per se, I do also love their Keto Bars because there is absolutely no added sugar and only 3g net carbs overall. Too much sugar of any kind can really do a number on your body, but these bars use allulose, a non-artificial sweetener that tastes like sugar but isn’t processed in your body like sugar.

You can find CORE Bars in the refrigerated section of the grocery store, on corefoods.com, or on Amazon.

Day 4 – Clean up your vitamin and supplement “cabinet”. Do you have bottles of this and that, stuff you started and never finished? Also toss out expired vitamins and supplements, vitamins with too much added sugar, and also those supplements you can’t remember why you’re taking it, or can’t stand the taste of. Personally, I’m a huge fan of gummy chew-type supplements because they aren’t hard to swallow, taste good, and I know I’ll keep up with the routine. I’ve been incorporating fruit-powered vitamin chews from The Secret Nature of Fruit ® into my daily wellness routine and love them. Fruit is the first ingredient on the nutrition label so they are pleasantly sweet, but not in an “added sugar” or “fake sugar” sort of way – it’s just natural fruit. In fact, fruit is the 1st ingredient and they remind me more of “fruit leather” with a great texture rather than sticky candy-like gummies. Every supplement is non-GMO, vegan, gluten free, and contain no processed or refined sugars, synthetic fillers, waxes or syrups.

Secret Nature of Fruit gummy vitamins -- functional ingredients for better living. Lower in sugar, and made with real fruit (that's the very first ingredient)

Available on Amazon and at select retailers like Hy-Vee and Giant Eagle, these functional chew supplements help your body and mind thrive with help from key ingredients, vitamins, minerals, adaptogens – and with no added sugars or fake sugars. The “Beauty” Fruit Powered Vitamin Chews have a yummy strawberry & pomegranate taste and a brimming with Vitamins A & E, Biotin, and CoQ10 to help promote healthy hair, skin and nails along with a host of antioxidants to help keep your completion clear. The “Energy” Fruit Powered Vitamin Chews offer a blend of B12, Iron, and Ashwagandha for vitality, stress-relief, and long-lasting energy.

Day 5 – Move more! There is arguing that exercise is essential for good health. You have the chance to live longer, your mood is better, incidence of chronic health conditions and certain cancers are reduced, and so on. There are literally thousands of scholarly articles on the subject. In a nutshell, aim to exercise 50 to 300 minutes per week at a moderate-intensity effort (like biking or gardening) OR 75 to 150 minutes per week of vigorous-intensity activity (like running or HIIT workouts). If you are new to a fitness routine, see your doctor and ease in. A good goal to have is 10,000 steps per day. If you’re not there yet, start with a 5,000 thousand steps per day (or fewer if struggling) and add another 1,000 to your goal every week.

Day 6 – Eliminate (or at least reduce) alcohol consumption. I’m not necessarily against an every now and then social drink, but for the most part I think that it’s best to stay away. Even drinking just one to two servings of alcohol a day adds extra calories to your diet, enhances food cravings, and slows down metabolism. It also affects your sleep, your mood, your skin, your sex drive, your cognitive performance, increases incidence of certain cancers and the list goes on. And, even if it isn’t alcohol isn’t a “problem” for you, you likely know someone who has addictive behaviors with it. (Note: If you need serious help, please contact your physician.)

Want to celebrate but skip the alcohol, empty calories and headache? Soulless ginger ale is a grown-up soft drink that is alcohol free yet bubbly, delicious and lower in sugar. Cheers.

Sometimes I want a little “something” to drink while socializing or even kicking back to decompress after a hard day. Non-alcoholic drinks like Soulless Ginger Ale are a smart choice. No buzz, no hang-over, no-worries, just a yummy, low-sugar fizzy beverage that lets me celebrate being healthy. Every real fruit-juice flavored variety of incidence Souless Ginger Ale starts with fresh, cold-press ginger with a hint of sugar (only 6g per can). It’s keto-friendly, vegan and is a real ginger ale!

Day 7 – Log enough sleep! Getting enough sleep can be hard in the Spring, especially from re-adjusting to Daylight Savings Time, staying up too late or travel weariness during Spring Break, and trying to keep up with getting taxes done, work deadlines in Q2, or the last push through to the school year finish line. Strive for eight hours of sleep per night, or at least seven. If you are not getting close to that try these things:

Hit the hay 15 – 30 minutes earlier at night.
Avoid naps in afternoon so you will fall asleep more promptly at night.
Avoid mental distractions 30 minutes before bed like bright lights, cell phones, television, etc.
Don’t exercise in the evening, if possible.
Don’t over-eat in the evening, consume caffeine, or eat spicy food or other foods that may cause reflux or gut distress.

Garlic Butter Salmon and Mushrooms – Low-carb, 15-min Recipe

Posted on January 30, 2023 by Jennifer FIsher

Salmon fillets are a mainstay on on my weekly dinner menu. Whether fresh or from frozen, salmon is a quality protein that makes the perfect blank canvas, ready to be “painted” with colorful vegetables and the seasonings that suit your mood of the moment!

When it comes to seasonings and flavor, garlic can’t be beat. It has a host of functional health benefits, is umami-friendly and maximizes the flavor of everything it’s paired with, from veggies, to proteins, to grains, pastas and bread . . ahh, garlic bread. Distinctively pungent, yet more mellow upon cooking, garlic is probably the “first reach” seasoning in my kitchen. If I could only pick one seasoning (other than salt and pepper) for a dish, it would be garlic — that’s how I keep life easy! Fresh minced or crushed garlic is the best, but when I’m making a quick dinner recipe, I rely on the convenience of minced garlic in a jar, garlic paste in a tube, or pre-portioned frozen crushed garlic.

*Minced fresh garlic if you have the time, but purchased garlic in jar, tube or frozen portions is convenient*!

I drooled earlier about buttery garlic bread, but buttery garlic MUSHROOMS – ohhhhyeah! Low-cal and low-carb, can be a little bland on their own — but with just a little butter and garlic, any mushroom side dish becomes heaven! You can use white button mushrooms or baby bellas (cremini) mushrooms in this low-carb salmon recipe — both act like little sponges that soak up all the rich flavor.

A quick little 15-second tutorial!

Pro-Tips:

1) Leave bottom skin on salmon, this makes a richer recipe and makes the cooking process easier (less sticking). You can remove it later . . . but remember, the brown/gray “gunk” between the skin and salmon flesh is salmon fat and where most of the beneficial Omega-3 fatty acids reside.

2) Salmon is cooked in 2 steps. First a sear with the skin side up. Then the par-cooked salmon rests on a plate while the veggies cook. Second, the fish is finished off by cooking skin side down among the vegetables, with a lid on top of the skilled to expedite the process. Make sure to have the lid nearby.

3) You can substitute peeled, de-veined jumpo shrimp. Those will cook for 3 to 4 minutes UNTIL DONE on the first step, and then you add back into the recipe when the vegetables are finished. Don’t add cooking time after this, or they will become rubbery.

4) For this garlic mushroom salmon skillet recipe, a non-stick skillet/fry pan with lid (10″) works well to keep the garlicked up salmon from sticking to the pan on the searing step. However, if you don’t have a non-stick or don’t want to use a non-stick, and end up with some bits burned onto the pan, there is a solution. After removing fish to rest on plate, add a splash of water to the hot skilled to sizzle and then quickly scrape off with spatula.

5) This mushroom salmon recipe scales up easily. To make 4 servings, just double the recipe (fine to be loosy-goosey on vegetables) and use a 12″ non-stick skillet/frypan with lid.

*Macros per serving: 469 cal, 34g fat, 6g net carb, 33g protein*

Note: This post contains affiliate links.

5 from 9 votes

Garlic Butter Salmon and Mushroom Skillet

Prep Time

5 mins

Cook Time

10 mins

Total Time

15 mins

What's better than garlic butter? Garlic butter all over salmon, mushrooms and delicious veggies! This easy one-dish salmon skillet is sure to become your favorite 15-minute meal.

Course: dinner

Keyword: garlic, mushrooms, one dish, salmon

Servings: 2

Calories: 469 kcal

Ingredients

2 5- ounce salmon filets skin on
¼ teaspoon each salt and black pepper plus more for seasoning at end, if desired
2 tbsp. garlic divided
1.5 tbsps salted butter
8 ounce white or cremini mushrooms cleaned and halved ½ red onion, chopped coarsely
1/2 cut coarsely chopped red onion
3 cups fresh spinach coarsely chopped

Instructions

Season salmon with salt, pepper and 1 tbsp. of the garlic.
Heat olive oil in skillet over med-high heat.
Add filets skin side up; sear for 3 minutes or until crust forming on flesh. Set par-cooked fish aside on plate (will finish cooking later).
Melt butter in skillet over med-high, add mushrooms and onions and saute for about 3 minutes; add remainder of garlic and cook for another 30 seconds. Stir in spinach; set salmon back in skillet, skin side down this time. Cook on medium for about 3 to 5 more minutes (with lid on for several minutes to help speed process). Actual cook time will depend on thickness of salmon filets.
Season with additional salt and pepper, as desired.

Recipe Notes

2 servings. Each serving: 469 cal, 34g fat, 6g net carb, 33g protein

No-Bake Protein Brownies with Real Strawberry “Sprinkles”

Posted on January 19, 2023 by Jennifer FIsher

Satisfy your sweet tooth in a lower-carb and protein-boosted way with this easy recipe for No-Bake Protein Brownies with Real Strawberry “Sprinkles.”

It’s a seemingly decadent strawberry chocolate brownie is actually a homemade brownie protein bar that is low in sugar and higher in protein. Macros for each generous slice of this homemade protein brownie: 219 calorie, 16g fat, 14g carb (6g net carb), 8g dietary fiber, 12g protein.

Almond meal, unsweetened cocoa powder, and protein powder make the low-carb, protein-rich base that is held together by sugar-free syrup (or the sticky sweetener of your choice like real maple syrup or honey). There is no need to bake this homemade protein brownie, you simply press into the pan (I used a 1/8^th sheet pan size with dimensions of about 9” x 6” – you can also use an 8”-diameter cake pan).

I came up with this chocolate protein powder recipe idea at the beginning of the year, as I was clearing out all our holiday treats but still craving a healthy sweet treat – I’m a chocolate lover for sure! You can use most any variety of chocolate protein powder (for example whey or plant-based).

I use Clean Lean Protein in Rich Chocolate flavor, a plant protein powder from Nuzest that is easy to digest, has a great texture, and can work with most types of diets including keto, gluten-free, paleo and more.

Here’s a don’t-miss-deal: you can always save 15% at Nuzest HERE with my code FITFORK

What makes this fudgy protein brownie extra special is the rich chocolate ganache topping. Making a ganache (a shiny thin layer of chocolate icing) seems so fancy and like you need major chocolatier skills – but it’s easy. The standard ganache formula is 2:1 chocolate to heavy cream. So, for a heaping ¼ cup chocolate chips, that would be 2 tablespoons of cream. It’s as easy as putting both in a microwave safe small bowl and heating at 70% power for about 1 minute, and stirring quickly afterward until smooth and glossy (return to microwave in 15 second increments if not melted thoroughly).

And, the strawberries on top! I’m calling them sprinkles – I took freeze-dried strawberries and coarsely crushed them before sprinkling on top of the still-warm ganache. You could substitute any other type of freeze-dried fruit, or swap out for nuts, seeds, and/or coconut.

Nuzest Plant-Based Protein Powder - save 15% with code THEFITFORK15

These no-bake protein brownies should be placed in the fridge for 30 minutes to set up before slicing. Store any leftovers in the fridge too, for up to 1 week. ENJOY!

Note: This post contains affiliate links.

5 from 6 votes

Satisfy your sweet tooth mindfully with this easy recipe for No-Bake Protein Brownies with Real Strawberry “Sprinkles.” Deliciously chocolate and seemingly decadent dessert or snack, but only 219 calories, plus low carb with 6g net carb, and 12g protein.

No-Bake Chocolate Protein Brownies with Real Strawberry “Sprinkles”

Course: Dessert, Snack

Keyword: brownies, chocolate, fudge, protein powder

Servings: 6 servings

Calories: 219 kcal