Category Archives: Diet Type

Blueberry Baked Steel Cut Oats with Protein – Make-ahead Breakfast

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Set yourself up for a winning (and tasty) day with Blueberry Baked Protein Oats, an easy breakfast to make early in the week and reheat, as needed. Each hearty serving has 290 calories, 39 carbs, 7g fat and 21g protein.

I feature LOTS of oat and grain bakes on this site, the variations are endless — see my Mix & Match Master recipe! That master oat bake recipe makes a big batch (9-12 servings) and that’s fantastic if you have a big family or available freezer for meal prep. However, if you don’t have either — don’t fret! This blueberry oat bake recipe is half-sized, making 4 servings, which will stay fine in an airtight container in the fridge for up to 6 days.

Use fresh or frozen bluberries — make in summer or any other time of the year!

Blueberry Protein Oatmeal Bake Tips

This half-batch oat bake recipe cooks up perfectly in a traditional loaf pan, measuring about 9.5″ x 5″ — or any other 1.5 quart casserole dish.

It’s easy to double, just pour ingredients into a 9″ x 13″ baking dish, and cook for the same amount of time.

Berries: I prefer to use fresh blueberries, but frozen can be substituted. You will get a little more juice “bleed” from the frozen, but it doesn’t affect the taste. You can also substitute the same amount of fresh or frozen raspberries or chopped strawberries.

Oat Type: This recipe is specifically designed for steel cut oats. Do not substitute old-fashioned, “rolled” oats or instant-oats. However, you CAN substitute half of the steel cut oats for uncooked (rinsed) quinoa! I have done this many times and the blueberry protein oatmeal texture is amazing!

Watery Appearance: Prior to cooking the mixed-up ingredients will look very watery, almost sloshy. Don’t worry — all that liquid gets absorbed as the grains bake in the oven. If it still looks a little watery after the cooking time has passed, then it’s not quite done — let it go 5 or 10 more minutes.

Protein Powder Selection: Use an unflavored or vanilla protein powder — whey, pea protein, and even collagen powder will all work well. In fact, this time I used Collagen from Great Lakes Wellness — a brand I’ve used for nearly 10 years. Happy to share my Great Lakes Wellness discount code with you — it’s THEFITFORK100ff to save 10% on your order.

save 10% Great Lakes Wellness collagen and products with code THEFITFORK10off
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Disclaimer: This post contains affiliate links.

5 from 4 votes
Blueberry Steel Cut Oat Bake with protein is sweet, simple, make-ahead goodness. 290 cal per serving, 21 g protein, healthy whole grain carbs. Perfect fuel runs and workouts.
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Blueberry Steel Cut Oat Bake with Protein

Blueberry Steel Cut Oat Bake with protein is sweet, simple, make-ahead goodness. 290 cal per serving, 21 g protein, healthy whole grain carbs. Perfect fuel runs and workouts.

Servings: 4 servings
Ingredients
  • 1 cup fresh or frozen blueberries
  • 1 large egg
  • 1 cup milk 2%
  • 1 cut water
  • 1/2 cup cottage cheese 2%
  • 1/3 cup vanilla protein powder or collagen powder
  • 1 tbsp chia seeds
  • 1 cup steel cut oats
  • 1/8 tsp salt
  • 1/8 tsp liquid stevia drops
  • 1/2 tsp vanilla
Instructions
  1. Preheat oven to 350F.
  2. Rinse berries(if fresh), place in standard loaf pan.
  3. Whisk egg, add milk, water, cottage cheese.
  4. Stir in protein powder until absorbed, then add chia seeds and steel cut oats.
  5. Add salt, stevia, vanilla, stir well.
  6. Pour in loaf pan with blueberries. It will seem very runny, but don’t worry, the liquid gets absorbed during baking.
  7. Bake at 350 for 65 to 70 minutes or until set.
  8. Let cool 10 minutes before cutting into 4 pieces.
Recipe Notes

Makes 4 servings: Each hearty serving has 290 calories, 39 carbs, 7g fat and 21g protein.

Seven Easy Zucchini Recipes to Put On Repeat All Summer

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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

tuna avocado zucchini boats

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 Noodle Toss

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

Spinach & Cottage Cheese Gnudi (Naked Ravioli) – Fast & Easy Vegetarian Meal!

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Gnudi (pronounced nood-ee) is an easy vegetarian dish to make for pasta night – except, it isn’t exactly pasta, it’s more like naked ravioli. Snicker-snicker, the name makes me giggle.

Just imagine that cheesy, spinach filling in ravioli, minus the doughy wrapper – and that’s gnudi. Also kinda like a cross between gnocchi and a southern dumpling.

Fast and easy to make, comforting to eat, and absolutely delicious in warmed pasta sauce of your choice. I always keep this pasta sauce in my pantry because it’s yummy, tastes homemade, and has no added sugars like many other jarred varieties do.

Traditional gnudi recipes use ricotta cheese, a smooth and mild cheese used frequently in sweet and savory Italian recipes. I prefer to use 2% milkfat cottage cheese because, cup for cup, it has less than half the calories (428 cal vs 203 cal) and a little more protein!

A great vegetarian meal solution if you’re looking to get enough. A serving of five gnudies (w/o sauce) has 295 cal, 25g protein, 31g carb, and 6g fat. I used all-purpose flour in my recipe, but you can substitute a gluten-free baking blend flour if needed.

Cottage Cheese Tips as a Substitute for Ricotta

General: Cottage cheese (in any milk fat percent) can be substituted for ricotta. The are both cheese made from cow’s milk and have a similar taste, although cottage cheese is saltier with larger curds.

Draining: In recipes where you don’t want excess moisture, like this spinach gnudi recipe, the cottage cheese will need to be drained. Simple measure your desired amount into a  mesh strainer and set over a bowl for 10 minutes to allow the excess liquids to drain out (actually this is the whey protein, so in other recipes I do use the cottage cheese as is – curds and whey.)

Blending: In other recipes where I use cottage cheese (like this cottage cheese waffle recipe), I blend the cottage cheese, including the whey liquids) to make in smoother and have more of the ricotta texture.   

Salt Considerations: Because cottage cheese is saltier that ricotta (which seems very lightly sweet to me), you may want to omit any added salt in the recipe. You can always add more salt later if, by tasting, it seems to need it, but you really can’t take oversalting out of a recipe.

Freshness and Freezing: Sometimes I have extra cottage cheese left in my tub. It stays fresh, covered tight, in the fridge for 7 to 10 days. If you turn the carton upside-down so that it rests on the lid, you can create a vacuum seal that will help extend freshness. When it’s time left in the fridge is drawing near, I will stick in the freezer (either blended or still curds) to save and defrost later for a recipe. An opened tub of cottage cheese will stay fresh in freezer for about 3 months.

5 from 6 votes
Spinach & Cottage Cheese Gnudi is a 15 minute vegetarian meal that is delicious and fun to eat (and say)! Soft dumpling-like pillows of cheese and spinach, served atop your favorite warmed pasta sauce. Lower fat, lower carb than traditional recipes.
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Spinach & Cottage Cheese Gnudi (Naked Ravioli)
Prep Time
10 mins
Cook Time
5 mins
Total Time
15 mins
 
Course: dinner, Pasta
Cuisine: Italian
Keyword: 15 minutes, cottage cheese, pasta, vegetarian
Servings: 3 servings
Calories: 295 kcal
Ingredients
  • 1 cup cottage cheese 2%
  • 6 ounces fresh baby spinach
  • 1 tbsp. water
  • 3/4 cup flour divided
  • 1/4 cup grated Parmesan cheese extra for garnish
  • 1 tsp. Italian seasoning
  • 1/2 tsp. ground black pepper
  • 1 large egg
  • 2 cups bottled pasta sauce of choice warmed
Instructions
  1. Drain cottage cheese in strainer for 5-10 minutes, discard liquids.
  2. Meanwhile, add spinach and water to microwave steamer or vented bowl and microwave on high for about 90 seconds.
  3. Let spinach cool to touch, about 5 minutes. Chop and then squeeze to remove as much liquid as possible. Set aside.
  4. Start boiling a pot of water.
  5. In a bowl, mix together 1/2 cup of the flour, Parm cheese, Italian seasoning and pepper. Next stir in drained cottage cheese, an egg, and the squeezed spinach. Dont throw the whole spinach clump in, it will never stir up. Instead, use fingers to break in up into the chopped bits.
  6. Sprinkle remaining 1/4 cup flour on plate. Use hand to form 15 small balls of the spinach mixture, about 2 tbsp. each or so.
  7. Roll each ball around in the flour to coat. Drop into boiling water for about 4 to 5 minutes or until gnudies ride to the top.
  8. Use slotted spoon to remove gnudies and, for each serving, place 5 gnudies in a bowl with about 2/3 cup warmed pasta sauce. If desired, sprinkle with more Parm cheese

Pineapple Tart Cherry Bone & Joint Care Smoothie

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The weather is warming up, and so is my appetite for knocking out some intense outdoor workouts and refueling my efforts with a flavorful yet functional smoothie – my Pineapple Tart Cherry Ginger Smoothie for Joint and Bone Care is a favorite for a bevy of reasons.

This anti-inflammatory Pineapple Tart Cherry Ginger smoothie provides joint and bone care thanks to bevvy of functional foods and boosters! Pineapple and tart cherry are great foods for combating inflammation – plus, I’ve incorporated three key bone and joint care supplements from including collagen peptides, liquid hyaluronic acid, and Vitamin D-3 drops!

Obviously, this anti-inflammation pineapple smoothie going to taste great, naturally sweetened with fruit. It also is made with whole fruits/veggies rather than juice, to offer more nutrients like fiber. This anti-inflammatory smoothie is also “light” enough to be tolerated well (and only about 200 calories) if eating a lot after exercise is unappealing – yet offers carbs, protein and other nutrients needed to top off your tank and set workout recovery in motion. One of the biggest perks of this pineapple cherry smoothie is that it’s filled with functional foods (and supplements) that help support healthy bones and joints. 

Let me give you a run down on the beneficial foods in this anti-inflammatory shake that includes bone and joint supplements:

Pineapple: Pineapple adds natural sweetness and is known for the enzyme Bromelain which is found in the flesh and stem. Some research indicates bromelain may be helpful in the management of osteoarthritis and/or for muscle soreness and injury after exercise. It also helps break down proteins and aids in digestion.

Tart Cherries:  Tart cherries (also called Montmorency cherries) add tangy, sweet flavor and have been shown to minimize arthritis pain and postexercise muscle soreness by reducing inflammation and oxidative stress. These benefits have been noted for both strength and endurance athlete, according to research.

Ginger: Ginger adds zing to any fruit or green smoothie and research shows may help lessen the stiffness and joint discomfort associated with arthritis. Ginger may also may reduce the amount and length of exercise-related  muscle soreness. Ginger is also an easy home remedy for nausea and digestion which can be perks for hard summer workouts.

Cucumbers: Blending cucumbers into smoothies is a smart way to boost hydration (95% water) and add low-carb “volume” to balance out the fruit sugars from pineapple and cherries.  Cucumbers are also a good source of Vitamins A, B and C; and contain phytonutrients that provide anti-inflammatory and antioxidant benefits.

Almond Milk: Just like its core ingredient, almond milk is laden with nutrients which are great for joint, bone and overall health – and helps avoid diary which may be an inflammation trigger for some.  Magnesium, one of the minerals found in almonds and almond milk, also plays a role in the structural development of bone.

save 10% Great Lakes Wellness collagen and products with code THEFITFORK10off
Save 10% Great Lakes Wellness collagen and products with code THEFITFORK10off

Collagen Peptides: Collagen peptides from types 1 and 3 bovine collagen are well-known for their roles in bone, joint and skin health. * As the most abundant protein in mammals, collagen makes up about 30% of the body’s protein. Studies indicate that hydrolyzed collagen may help to support strong bones and healthy joints as well as skin smoothness and hydration.*  I also like to include collagen in my post-workout smoothies because each serving gives me about 10g of additional protein I need in my day.

Hyaluronic Acid: Hyaluronic Acid is a joint-lubricating compound present in every tissue of the body, with the highest concentrations found in connective tissues such as skin and cartilage.* As a constituent of joint fluid, hyaluronic acid serves as a lubricant and plays a role in resisting compressive forces.* The liquid Hyaluronic Acid formula combines this critical joint component with Vitamin D and other important nutrients for the support of optimal joint health and is berry-flavored making it a yummy boost for this anti-inflammatory smoothie.

Vitamin D-3: NOW® Vitamin D-3 Extra Strength in liquid drop form is a quick and easy way to get this important nutrient that helps the body absorb calcium and maintain strong bones. Vitamin D also has anti-inflammatory, antioxidant and neuroprotective properties to support immune health, muscle function and brain cell activity. Many of us find ourselves low in Vitamin D due to purposefully-avoided sun exposure or diet challenges (Vitamin D isn’t naturally found in many foods), these extra-strength liquid format offers 1000 IU per drop!

This anti-inflammatory Pineapple Tart Cherry Ginger smoothie provides joint and bone care thanks to bevvy of functional foods and boosters! Pineapple and tart cherry are great foods for combating inflammation – plus, I’ve incorporated three key bone and joint care supplements from including collagen peptides, liquid hyaluronic acid, and Vitamin D-3 drops!
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PINEAPPLE TART CHERRY GINGER SMOOTHIE for Joint and Bone Health
Prep Time
5 mins
Total Time
5 mins
 
Course: Breakfast, Snack
Keyword: inflammation, protein smoothie, workout
Servings: 1 serving
Calories: 202 kcal
Ingredients
  • ½ cup chopped fresh pineapple
  • ½ cup frozen tart cherries
  • ½ cup chopped seeded peeled cucumber
  • 1 to 2 teaspoons fresh grated ginger
  • 3 tablespoons collagen peptide powder, unsweetened
  • 1 tablespoon liquid hyaluronic acid from NOW Foods* or other brand
  • 2 to 5 drops Liquid Extra-Strength Vitamin D-3 from Now Foods* or other brand
  • 1 cup unsweetened almond milk
  • 5 to 15 drops liquid stevia or monk fruit drops to desired level of sweetness
  • Ices as needed
Instructions
  1. Add all ingredients to blender and process until smooth. Pour in tall glass and serve immediately.
Recipe Notes

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.

 

Low Carb Coconut Flour Crepes – 4 Simple Ingredients

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Crepes, I love them! And, when I eat them, I feel so “ooohhh la la, French fancy”! However, truth be told, sometimes I’m looking for a breakfast, brunch or light lunch options that’s a little less carb-y.

So, I tweaked my mom’s homemade crepe recipe to be just that — plus, they offer a nice pop of protein at 5g for only 61 calories per crepe! The carb count is 3g, with one of those being from dietary fiber.

Drumroll, there are only FOUR ingredients in this low carb crepe recipe — eggs, cottage cheese, milk and coconut flour. THAT is a win, especially because it’s stuff I always have on hand (I love cooking with cottage cheese to add a bit extra protein to recipes).

A 4-ingredient recipe!

You’ll need an 8-inch crepe pan or regular 8″ skillet and the oil, butter, or cooking spray of your choice to help release the crepes for flipping. Honestly, this is the hardest part of making crepes– but once you get the hang of it, it’s easy-peasy. But, almost ALWAYS, my first crepe is a flop for photo-taking (but it still tastes good)!

When it comes to filling or topping the crepes, there are no hold barred! Sweet, savory, spicy — you go for it! I recently made this batch with a summer veggie medley of tomato, avocado and corn that I tossed around with a little olive oil in the same pan — no need to get another dish dirty.

If you have leftover crepes, they should be just fine stored in an air-tight container or zip bag for about 4 days — or, you can freeze them! To reheat, just pop in the microwave for 15 seconds.

5 from 5 votes
This low-carb recipe is a must-make for breakfast, brunch or light lunch. Lower in carbs, higher in protein and gluten-free -- and easy, only 4 ingredients.
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Low Carb Coconut Flour Crepes
Prep Time
10 mins
Cook Time
20 mins
Total Time
30 mins
 

These lower carb crepes are gluten free and feature nearly 5g protein per crepe. Fill them with your favorite sweet or savory ingredients.

Course: bread, Breakfast, brunch, lunch
Cuisine: French
Keyword: coconut flour, gluten free, low carb
Servings: 8 crepes
Calories: 60 kcal
Ingredients
  • ¼ cup cottage cheese
  • 4 large eggs
  • ¼ cup coconut flour sifted
  • ¼ cup milk of choice
  • Oil butter or cooking spray for the pan
Instructions
  1. Oil, butter or cooking spray for the pan
  2. In a small blender, combine cottage cheese, eggs, coconut flour and milk. Puree until and let rest for 5 minutes to allow flour to hydrate.
  3. Bring an 8-inch skillet to medium-low heat. Lightly coat skillet with oil, butter or spray to the skillet Once hot, add approximately 3 to 4 tablespoons of batter to the pan and into a thin layer that reaches almost to the edges, but not up the side of pan.
  4. Cook for about 1 to 2 minutes until edges are cooked and can be loosened with a spatula. Work the spatula under the crepe from all sides to loosen it from the pan. Then lift one edge gently and flip. Cook on this side for another 30 to 45 seconds, until lightly browned.
  5. Transfer crepe to plate, repeat process with remaining crepes. Will make approximately 8.
  6. Add the sweet or savory filling of your choice. Enjoy.
Recipe Notes