Category Archives: Diet Type

No-Bake Chocolate Cashew Oat Bars (Gluten-free, Lower-carb)

Posted on by
5

Nom, nom, No-bake Chocolate Cashew Oat Bars! In the summer, I’m always looking for a chocolate treat that doesn’t require me to turn on the oven and won’t melt in my hot hands. Chocolate lovers and cashew lovers alike will love to chill out with these easy-make homemade granola bars that are a simple as mixing, mashing into a loaf pan and the sticking in the fridge for a few minutes before cutting.

Many similar cashew chocolate oat bar recipes use ingredients such as honey, maple syrup or pureed dates to sweeten and bind them – absolutely nothing wrong with that, those are smart options to sugar. However, in an effort to moderate the carbohydrates (but still keep a few from the oats for energy), I use various substitutes like a sugar-free honey alternative and monk fruit – this help me keep the carbs to just 14g per bar. Low carb treats not your thing? Then feel free to swap back in the traditional sugar ingredients – the recipe will turn out just as well, just the macros will be different.

I also add unflavored collagen powder to my bowl, to add a boost of protein and to provide extra nourishment for overall wellness (and my arthritic joints). I’ve used the Great Lakes Wellness brand for several years and have been really happy with the results – you should check them out and use THEFITFORK10OFF if you need a discount

Great Lakes Wellness Collagen - save 10% coupon discount code THEFITFORK.COM

 Each batch of these No-bake Chocolate Cashew Oat Bars makes 12 bars and for 162 calories each, offers about 7.5g protein per bar with 10g fat and only 14g carbs.  These are also gluten-free chocolate cashew oat bars, if that is a concern.

Disclaimer: this post contains affiliate links. I receive a small commission from sales, however price to you remains the same.

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

5 from 3 votes
Print
No-bake Chocolate Cashew Oat Bars
Prep Time
5 mins
freezer to chill
15 mins
Total Time
20 mins
 

A delicious, nourishing snack! These NO-BAKE bars come together quickly to satisfy hunger pains! Made with sugar alternatives to moderate carbs. Gluten free.

Course: cookie, Dessert, Snack
Keyword: cashew, chocolate, collagen, low carb, lower carb, snack
Servings: 12 bars
Calories: 162 kcal
Ingredients
  • 1/3 cup coconut oil
  • 1/3 cup sugar-free honey substitute may use regular honey
  • 1 cup oat flour
  • 1 cup old fashioned rolled oats
  • 3 tbsp cocoa powder
  • 4 tbsp unflavored collagen may use another protein powder
  • ½ cup chopped cashews
  • 3 tbsp granulated monk fruit sweetener may use a different sugar substitute
  • ½ tsp salt
Instructions
  1. In a large mixing bowl, melted coconut oil and honey alternative. In another bowl, toss together oat flour, rolled oats, cocoa powder, collagen powder, sugar alternative, chopped cashews and salt. Pour dry ingredients into wet ingredients, stir together with spatula. Mixture should look like cookie dough. Press mixture into 9×5”-ish loaf pan and use clean hands to smash down and flatten smooth on top. Place pan in the freezer for 30 minutes to firm up before slicing into 12 bars. Store in fridge.
Recipe Notes

Watermelon Quinoa Summer Salad

Posted on by
3

This post is part of a blogger recipe challenge sponsored by Sam’s Fresh Salsa.

Watermelon Quinoa Summer Salad is a delight for lunch or a light dinner this hot weather time of year! It’s a delicious watermelon quinoa salad that is a little bit sweet, a little bit savory, a little bit salty and just a tiny bit spicy – so many flavors that shine bright!

Celebrate summer with this cool, refreshing vegetarian salad that offers enough protein to make it a meal! Watermelon, corn, spinach, seeds, queso fresco and cheese come together with a dressing made from olive oil and fresh watermelon jicama salsa.

Watermelon and quinoa are namesake ingredients, but it’s also loaded with corn, fresh spinach, seeds, green onions and crumbled queso fresco. The whole entrée salad comes together in minutes if you’ve pre-cooked the quinoa and is flavorfully festive with a dressing made from Sam’s Fresh Salsa and a bit of olive oil.

Celebrate summer with this cool, refreshing vegetarian salad that offers enough protein to make it a meal! Watermelon, corn, spinach, seeds, queso fresco and cheese come together with a dressing made from olive oil and fresh watermelon jicama salsa.

If you know me AT ALL, have used the search bar to look for watermelon recipes here, or follow my Instagram, you know that I am a mega super-fan and advocate of watermelon. It’s hydrating, it’s packed with vitamin C, natural sugars to fuel my active lifestyle, the amino acid l-citrulline said to possibly reduce post workout soreness are among the many reasons I love watermelon – -and, oh yeah, it’s delicious!

Celebrate summer with this cool, refreshing vegetarian salad that offers enough protein to make it a meal! Watermelon, corn, spinach, seeds, queso fresco and cheese come together with a dressing made from olive oil and fresh watermelon jicama salsa. For more clean eating recipes and salad ideas, visit thefitfork.com
Pin this for later!

I also love an easy, healthy recipe that doesn’t require me to turn on the oven in the summer. Watermelon Quinoa Summer Salad can be made a bit ahead too, and served later that day – perfect for pool parties, summer celebrations like July 4th, and outdoor entertaining and potlucks (so glad these are all coming back)!

Celebrate summer with this cool, refreshing vegetarian salad that offers enough protein to make it a meal! Watermelon, corn, spinach, seeds, queso fresco and cheese come together with a dressing made from olive oil and fresh watermelon jicama salsa.

Watermelon Quinoa Summer Salad also can be layered up in a jar for a pretty presentation, or to take to work and then shake up right before eating. The trick is to layer the dressing made from Watermelon Jicama Salsa on the bottom of the jar and then load up in order of “delicateness” – so like watermelon, corn, quinoa and seeds, spinach, and cheese!

Celebrate summer with this cool, refreshing vegetarian salad that offers enough protein to make it a meal! Watermelon, corn, spinach, seeds, queso fresco and cheese come together with a dressing made from olive oil and fresh watermelon jicama salsa.

This watermelon salad fits with vegetarian diets – and if you leave the cheese off it is suitable for a vegan lifestyle. As written, the vegetarian version recipe (with cheese) offers 19 grams of protein – but if you are looking for more protein, it is also delicious paired with grilled shrimp or fish. It also has more that 100% DV for vitamin A, 54% DV for vitamin C, 37% DV iron, and 21% DV calcium.

I am really loving these new refrigerated salsas from Sam’s Fresh Salsas with a thumbs-up clean label featuring fresh fruits and veggies with absolutely no preservatives or anything artificial. In addition to the Watermelon Jicama Salsa there is also Salsa Verde and Cantina Medium Salsa. You can purchase Sam’s Fresh Salsa at: ShopRite, Acme, and Safeway or ask your store to stock it!

You can also learn more about Sam’s Fresh Salsa at SamsSalsa.com on Facebook and Instagram!

5 from 3 votes
Print
Watermelon Quinoa Summer Salad
Prep Time
20 mins
Cook Time
25 mins
cooling
10 mins
Total Time
45 mins
 

Celebrate summer with this cool, refreshing vegetarian salad that offers enough protein to make it a meal! Watermelon, corn, spinach, seeds, queso fresco and cheese come together with a dressing made from olive oil and fresh watermelon jicama salsa.

Course: entree salad, Salad, Side Dish
Keyword: quinoa, watermelon
Servings: 2 servings
Calories: 443 kcal
Ingredients
  • ½ cup uncooked quinoa
  • 1 ½ cups water to cook quinoa
  • 1 ½ cup diced watermelon
  • 2 cups chopped fresh spinach
  • ½ cup frozen corn thawed
  • ¼ cup chopped green onions whites and greens
  • 2 tablespoons toasted hemp hearts or can use sunflower seeds or pepitas
  • ½ cup crumbled queso fresco cheese
  • 2/3 cup Watermelon Jicama salsa from Sam’s Fresh Salsa
  • 2 teaspoons olive oil
  • ½ tsp. salt
Instructions
  1. Place rinsed quinoa in medium pot and add water. Cook, with lid on, for approximately 15 minutes or until water has been absorbed and it is tender.
  2. Let quinoa cool to at least room temperature. Spread out on a cookie sheet and stick in the fridge to quick cool for 10 minutes.
  3. Add diced watermelon, spinach, corn, green onions, hemp hearts (or seeds), and crumbled cheese to a large bowl with quinoa.
  4. In small bowl, whisk together salsa, olive oil and salt.
  5. Pour over salad and mix well.
Recipe Notes

Salsa Verde Spinach & Corn Rice Poppers |Appetizer

Posted on by
2

This post sponsored by Sam’s Fresh Salsa, however all comments, content and enthusiasm remain my own!

I could make a meal out of appetizers, couldn’t you?! Especially munching on these Salsa Verde Spinach & Corn Rice Poppers – they are super satisfying and the perfect prelude to a summery southwestern meal or hearty snack to pair with happy hour drinks on the patio.

Delicious baked rice balls loaded with cheese and veggies are perfect for dunking in mild salsa verde! The secret to maximum flavor is also using the salsa as part of the cooking liquid in the rice! Surprising low cal and lower carb -- 56 calories and 6g carbs per piece. An appetizer and snack that makes everyone happy!

These little two-bite nibbles are basically rice balls loaded with veggies and cheese (win-win), with even more winning from the secret ingredient – Sam’s Fresh Salsa Verde.

Delicious baked rice balls loaded with cheese and veggies are perfect for dunking in mild salsa verde! The secret to maximum flavor is also using the salsa as part of the cooking liquid in the rice! Surprising low cal and lower carb -- 56 calories and 6g carbs per piece. An appetizer and snack that makes everyone happy! For more easy recipes and inspo to fuel an active lifestyle, visit thefitfork.com
Pin this for later!

Not only are the spinach and corn poppers paired with Sam’s Fresh Salsa Verde for dipping, the foundational ingredient – rice – is prepped using Salsa Verde as part of the cooking liquid! It’s a flavor hack you’ll want to replicate time and time again, not just with these rice balls, but any night you are making a rice side dish! Rice becomes tender and ready for consumption as it absorbs boiling liquid. Water is standard (and oh-so-boring), but rice prepared in salsa as the cooking liquid is just simply amazing and so easy (swap up to half the water for salsa) – there’s no need to add garlic, spices and this and that – all those flavor boosts are already in the salsa!

Rice hack! The secret to maximum flavor is also using the salsa as part of the cooking liquid in the rice!
Flavor boost! Sam’s Fresh Salsa Verde is used as part of the cooking liquid for the rice!

After the “next level” salsa verde rice has been prepped, it’s just a matter of quickly sautéing spinach and corn and mixing together with the rice along with a mixture of queso fresco and mozzarella for double cheesy goodness!  I use a silicone cookie scoop (or spoon) to made generous tablespoon-sized balls of the mixture and then bake for 30 minutes!

corn and spinach for rice poppers -- veggies always a great addition to any appetizer.
Get some veggie goodness in this delicious appetizer recipe!

By the way, as decadent as this rice appetizer sounds, loaded with rice and cheese, each popper is very reasonable – each with 56 calories, 2.2g fat, 6.3g net carb, and 2.6g protein.

Delicious baked rice balls loaded with cheese and veggies are perfect for dunking in mild salsa verde! The secret to maximum flavor is also using the salsa as part of the cooking liquid in the rice! Surprising low cal and lower carb -- 56 calories and 6g carbs per piece. An appetizer and snack that makes everyone happy!
We piled up our poppers and Sam’s salsa in taco boats to take on the patio!

Of course, these rice ball poppers are best served with a side of this salsa verde for dunking. The fresh green salsa has that tangy, limey taste that pairs so well with the tomatillos and lots of garlic – yum! I really appreciate these new salsas from Sam’s Fresh Salsas, they are completely farm fresh with a clean label – no preservatives, nothing artificial. In addition to the Salsa Verde, there is a Cantina Medium Salsa and Watermelon Jicama Salsa. you can purchase Sam’s Fresh Salsa at: ShopRite, Acme, and Safeway or ask your store to stock it!

Sam's Fresh Salsa Verde perfect for all your southwestern-inspired recipes
I love Salsa Verde because it’s tangy and loaded with garlic and mild tomatillos — not too spicy!

You can also learn more about Sam’s Fresh Salsa at SamsSalsa.com on Facebook and Instagram!

Delicious baked rice balls loaded with cheese and veggies are perfect for dunking in mild salsa verde! The secret to maximum flavor is also using the salsa as part of the cooking liquid in the rice! Surprising low cal and lower carb -- 56 calories and 6g carbs per piece. An appetizer and snack that makes everyone happy!
Print
Salsa Verde Spinach & Corn Rice Poppers
Prep Time
10 mins
Cook Time
50 mins
rice cooling
10 mins
Total Time
1 hr
 

Delicious baked rice balls loaded with cheese and veggies are perfect for dunking in mild salsa verde! The secret to maximum flavor is also using the salsa as part of the cooking liquid in the rice! Surprising low cal and lower carb — 56 calories and 6g carbs per piece. An appetizer and snack that makes everyone happy!

Course: Appetizer, Snack
Cuisine: Southwestern
Keyword: corn, mexican food, nibbles, rice, salsa, spinach
Servings: 24 balls
Calories: 56 kcal
Ingredients
  • 2/3 cup uncooked white or brown rice
  • 1 cup water
  • 2/3 cup verde salsa highly suggest Sam’s Fresh Salsa
  • 2 teaspoons olive oil
  • 1 cup frozen corn kernels thawed
  • 1 1/2 cups chopped fresh spinach
  • ¾ cup shredded mozzarella cheese
  • ½ cup crumbled queso fresco
  • 2 large eggs whisked
  • ½ teaspoon salt
  • 1 teaspoon ground black pepper
Instructions
  1. Add rice, water and salsa to medium pot and bring to boil. Once boiling, reduce to simmer and add lid. Cook rice according to time on package instructions, or until liquid has been absorbed. Remove lid and set aside to cool to room temperature. To speed process, you can pour rice out on baking sheet and stick in refrigerator for 15 minutes.
  2. Preheat oven to 350F when rice almost done cooling.
  3. Meanwhile, add olive oil to skillet and sauté spinach and corn for approximately 3 minutes until warmed and wilted. Remove from heat.
  4. Add cooled rice to large bowl along with spinach-corn mixture. Stir together. Next stir in egg and cheeses and season with salt and pepper.
  5. Line baking sheet with parchment paper or silicone baking sheet.
  6. Use a tablespoon (I found a little cookie scooper works well) to create approximate generous 1 tablespoon-sized balls. Set balls on baking sheet.
  7. Bake for about 30 minutes, or until cheese bubbling and turning lightly golden brown on tops.
  8. Remove from oven and serve warm with additional salsa verde.
Recipe Notes

Blueberry Chocolate Chip Cheesecake Balls (Low-carb)

Posted on by
2

Low-carb Blueberry Chocolate Chip Cheesecake Balls are the perfect little, no-cook solution for summer snacking. They store in the fridge or freezer, making them cool and at-the-ready when hunger strikes.   

These blueberry chocolate chip cheesecake inspired "bites" satisfy your sweet-tooth with no added sugar. Plus, added collagen gives a protein boost to provide a sustaining snack and post-workout refuel. Super easy, no bake! Low carb and keto friendly.

Blueberries add so much flavor and natural sweetness, plus all those amazing blue and purple food nutrients that you don’t find many other places. I used a (no-sugar-added) berry-flavored collagen (THEFITFORK10OFF) will save you at GreatLakesWellness.com) which amplifies the berry flavor even more, but I’ve made the recipe also with unflavored cohttps://bit.ly/GreatLakesWellnessllagen (and even vanilla whey) and the snack is still just as special. The choice is yours!

Save 10% at greatlakesgelatin.com with code THEFITFORK10OFF
I used collagen powder from Great Lakes Gelatin — Save with code THEFITFORK10Off

Cream cheese makes the base of this recipe, along with a little coconut flour (and the previously mentioned collagen powder) to firm it up. Then it’s just stirring in chopped blueberries (fresh or frozen), some chopped sugar-free chocolate chips (or mini chips, if you can find them), setting in the freezer for 10 minutes to set up, then forming into eight little balls.

These blueberry chocolate chip cheesecake inspired "bites" satisfy your sweet-tooth with no added sugar. Plus, added collagen gives a protein boost to provide a sustaining snack and post-workout refuel. Super easy, no bake! Low carb and keto friendly. For more clean eating recipe inspo, visit thefitfork.com

So EASY, so YUMMY, so BLUE – blueberry and chocolate loaded collagen cheesecake balls are perfect finger food treats for Red, White and Blue celebrations. I’m making a batch for a post-workout snack for an upcoming 4th of July workout with my fitness boot camp. I like how they are pre-portioned and snack-sized, I can just pop one of the blueberry cheesecake bites my mouth rather than eating an entire chocolate chip blueberry cheesecake!

These blueberry chocolate chip cheesecake inspired "bites" satisfy your sweet-tooth with no added sugar. Plus, added collagen gives a protein boost to provide a sustaining snack and post-workout refuel. Super easy, no bake! Low carb and keto friendly.

Each piece has about 100 calories, 4.6g net carb and 4.5g protein. If you want a keto cheesecake balls, make sure you are using full-fat cream cheese (which is what I have in the recipe and nutrition facts)

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

This post contains affiliate links. I earn a small commission from products purchased through links here — however, price to you remains the same. Proceeds are used to offset operating expenses at The Fit Fork, thank you for your support!

These blueberry chocolate chip cheesecake inspired "bites" satisfy your sweet-tooth with no added sugar. Plus, added collagen gives a protein boost to provide a sustaining snack and post-workout refuel. Super easy, no bake! Low carb and keto friendly.
Print
Blueberry Chocolate Chip Cheesecake Collagen Bites
Prep Time
15 mins
Total Time
15 mins
 
Course: Snack, workout
Keyword: blueberry, cheesecake, collagen, low carb
Servings: 8 servings
Ingredients
  • 4 oz. cream cheese softened
  • 4 Tbsp. collagen powder* berry flavored or unflavored
  • 2 Tbsp. sugar-free choclate chips chopped
  • 1/3 cup blueberries fresh or still frozen
  • 1/3 cup coconut flour
Instructions
  1. Coarsely chop chocolate chips and blueberries, add to bowl.
  2. Stir in softened cream cheese, collagen powder* , and coconut flour until combined.
  3. Put in freezer for 10 minutes to firm up. Use hands to roll into one big ball.
  4. Cut this ball in half, and each half into 4 pieces – to make 8 total pieces.
  5. Roll each piece between hand to make into tidier ball.
  6. Keep leftovers in the fridge.
Recipe Notes

I used Great Lakes Gelatin Collagen Powder in Berry flavor (discount code THEFITFORK10OFF at bit.ly/ShopGreatLakesGelatin ) but an unflavored collagen or berry or vanilla whey or plant protein powder may be substituted in the same quantity.

 

Sun-Dried Tomato Blue Cheese Spread | Easy Low Carb

Posted on by
4

Sun-dried Tomato Blue Cheese Spread is rich, creamy and bursting with bold flavor! With only three ingredients, it’s a simple, no-cook appetizer that can be made in mere minutes to delight guests who drop by unexpectedly – or to just satisfy your everyday snacking needs!

Only 3 ingredients and even fewer minutes needed to make this easy low carb appetizer. Bold, creamy and amazing on crackers to melted on chicken or steaks, this tomato blue cheese spread will please! No cook, suitable for keto diets, and gluten free. Only 45 calories and 0.6g carb per serving.

This blue cheese and tomato spread is also a flavorful addition to any charcuterie tray, cheese board, and snack tray for low-carb summer entertaining.

Only 3 ingredients and even fewer minutes needed to make this easy low carb appetizer. Bold, creamy and amazing on crackers to melted on chicken or steaks, this tomato blue cheese spread will please! No cook, suitable for keto diets, and gluten free. Only 45 calories and 0.6g carb per serving.

Other serving suggestions for this creamy spread is to stir into warm pasta or veggies for an irresistible sauce. Additionally, a dollop of leftover creamy sun-dried tomato spread on a baked potato or over a plain grilled chicken breast creates “next level” yumminess.

The simplicity of this easy blue cheese spread with sundried tomatoes is legit – I mean, it’s REALLY EASY. Almost embarrassingly so, lol! Soften cream cheese and stir in blue cheese crumbles and sun-dried tomato pesto until mostly creamy (but I do like a few little lumps of the blue cheese to remain). Use a little spatula to transfer to a serving dish – the recipe yields enough to fill a 5 or 6-oz standard ramekin. If you want to get fancy, you can garnish with a sprig of fresh basil!

Only 3 ingredients and even fewer minutes needed to make this easy low carb appetizer. Bold, creamy and amazing on crackers to melted on chicken or steaks, this tomato blue cheese spread will please! No cook, suitable for keto diets, and gluten free. Only 45 calories and 0.6g carb per serving.

The first time I made this, I CHOPPED oil-packed sundried tomatoes by hand . . . but quickly realized that I could just purchase a sundried tomato pesto and save so much time and mess. Do what you prefer – just don’t use the dry-packed sun-dried tomatoes though – they don’t add as much flavor and incorporate as well into the spread.

As I hinted, this recipe is low carb by nature – use full-fat cream cheese (which I did) if you are looking for a Keto cheese spread with the lowest possible carb yields.  Each serving of this easy keto appetizer (about ½ ounce) has 46 calories, 4.4g fat, 0.6g carbohydrate and 1.4g protein.

This post contains affiliate link.

5 from 2 votes
Print
Sun-Dried Tomato Blue Cheese Spread | Keto, Low Carb, Gluten Free
Prep Time
3 mins
Total Time
3 mins
 
Course: Appetizer, party, Snack
Keyword: blue cheese, cream cheese, pesto
Servings: 12 servings
Calories: 45 kcal
Ingredients
  • 4 oz. full-fat cream cheese, softened
  • 1/4 cup crumbled blue cheese
  • 1 Tbsp. sun dried tomato pesto from jar
Instructions

  1. Soften cream cheese and blue cheese on counter for 15 minutes. Mix together cheese along with pesto in bowl until mostly smooth, but some lumps of the blue cheese is wanted. Keep chilled until serving.

  2. Serve with crackers or bread. Also great melted into warm veggies, noodles or a spoonful dolloped on a baked potato or over a simple grilled chicken breast or steak.

Recipe Notes