Category Archives: Diet Type

D’oh! Nut Butter Cookie Dough Protein Bites

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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% .

D’oh, dough! Try healthier Nut Butter Cookie Dough Bites @Nuttzo #NuttzoLove

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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.
Print
Nut Butter Cookie Dough Protein Bites
Prep Time
15 mins
Total Time
15 mins
 
Course: Dessert, Snack, Worout
Cuisine: American
Servings: 18 servings
Ingredients
  • 2/3 cup protein powder (2 scoops)
  • 1/4 cup almond meal
  • 1/2 cup gluten free oat flour
  • 1 teaspoon chia seeds *Omit if using nut butter blend already including this
  • 1 teaspoon flax seeds *Omit if using nut butter blend already including this
  • 1/2 cup nut butter of choice
  • 2 to 3 tablespoons unsweetened almond milk
  • 1 tablespoon liquid stevia more or less to taste
  • 3 tablespoons mini chocolate chips
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.

Raspberry Lemon Protein Mug Muffin – Single Serve

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A Raspberry Lemon Protein Mug Muffin is a quick and easy solution to breakfast in the morning - or as a healthy, single-serve dessert before bed!I know it’s not spring yet, but I’m getting the fever to make delicious yummy things that remind me of warm weather.  My recipe for Raspberry Lemon Protien Mug Muffins reminds me of the lemon pound cake that has always been a family favorite, but typically reserved for dessert on special occasions. Single serve, and super yummy, this easy-to-make mug muffin makes a delicious morning meal or satisfying swap when you need a sweet treat at night.

calcium). This could vary slightly on the protein powder you are using.

If you think you don’t have time to make a scratch breakfast in the morning, especially a “muffin,” think again! This muffin is mixed up right in the mug and “bakes” in the microwave in 2 minutes or less.  You’ll be digging into warm, moist, lemony goodness before the coffee is even done brewing – plus, the only dishes to wash are the mug and your spoon! Win-win!

When life hands you lemons, ask for something with more protein!

Another win is that you’re fueling yourself well for whatever the day holds. Between protein powder and an egg white, there is plenty of protein to keep you from getting hungry before lunch  — plus, it’s under 200 calories and gluten-free.  Here are the specifics:  182 calories, 17g protein, 21g carbohydrate (5g sugar), 4g dietary fiber, 3g fat and calcium). This could vary slightly on the protein powder you are using.Meyer Lemon Raspberry Protein Mug Muffin I used Meyer Lemons in my recipe which are less acidic and slightly more sweet than a traditional lemon (actually, they are a hybrid lemon-orange) and I love the blemish-free large ones from Frieda’s Produce! Look for these beauties packaged up in a cellophane bag in your produce department.

Easy and Amazing! Raspberry Lemon Protein Mug Muffin #inspiretastelove

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What’s your favorite quick-fix for breakfast? Have you ever had a Meyer Lemon? Please share in the comments below – XOXO, Jennifer 

Meyer Lemon Raspberry Protein Mug Muffin
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Raspberry Lemon Protein Mug Muffin
Prep Time
2 mins
Cook Time
2 mins
Total Time
4 mins
 
Enjoy a warm, delicious breakfast ready start to finish in 5 minutes! You'll be fueled with protein for your workout, run or busy morning. Gluten Free.
Course: Breakfast, Dessert
Cuisine: American
Servings: 1 serving
Ingredients
  • 1 large egg white or 3 tablespoons egg white from carton
  • 1/3 cup unsweetened almond milk
  • 2 teaspoons lemon juice
  • 1 teaspoon lemon zest
  • 2 tablespoons vanilla protein powder
  • 2 tablespoons gluten free oat flour
  • 1/4 cup raspberries, halved
  • optional 2 packets Stevia, if protein powder unflavored
Instructions
  1. In 12 ounce mug, add egg whites, egg white, lemon juice and lemon zest. Whisk together with fork until well combined.
  2. Add in protein powder, oat flour and stevia, if needed. Stir until combined.
  3. Add raspberries and gently fold in.
  4. Place mug in center of microwave and cook on high for 60 to 120 seconds, until batter no longer raw (but it will be very moist). Actual cooking time will depend on the strength of your microwave.
  5. Stand by and watch muffin cook so that it does not overflow -- if it starts to rise too much, simply stop microwave, let it settle, and then restart.

Surf & Turf Recipes for a Delicious Date Night

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Surf & Turf Recipes - simple and delicious dishes featuring beef and seafoodEver find it hard to decide between serving seafood or steak when making a romantic dinner or special date night? I say, why deny – the marriage of meaty, mouthwatering steaks with delicate, succulent seafood is a bond that shouldn’t be broken. In fact, I’m pretty sure SURF AND TURF are those three little words your significant other wants to hear on Valentine’s Day. And, maybe “I LOVE YOU” later! Here are a few favorites from my personal recipe collection and from friends at Cooking Light and Texas Beef Council. Pair up one from the beef list and one from the seafood list for a memorable meal your love will LOVE!

FAVORITE STEAK RECIPES FOR DATE NIGHT:

Spice Crusted Tenderloin Steak - TheFitFork.comSpice-Crusted Tenderloin Steaks – I don’t know how many times I’ve made this insanely good beef recipe – you just can’t go wrong with tenderloin.  Slice up your beef into filet steaks (or ask the butcher) and get grilling. If it’s still cold outside, this simple recipe works well on an indoor grill pan like this one XOXOX.

 

Pomegranate Steak with Quinoa makes a healthy date night meal

 

 

Pomegranate Steak with Quinoa – The additional of an ancient grain makes this strip steak super well balanced!

Pan Seared Strip Steak is surprisingly lean, but tastes sinfully delicious.Pan-Seared Strip Steak – Smoky, savory and seemingly sinful, this recipe is made with a strip steak which is actually quite lean. I’d be inclined to sprinkle some blue cheese on top for an umami one-two!

 

 

 

 

Mojo Flat Iron Steak

Mojo Flat Iron Steak – Flat iron is a very tender cut of beef, slice thin and serve with some grilled shrimp for a tasty tropics-inspired treat!

FAVORITE SEAFOOD RECIPES FOR DATE NIGHT:

Cumin-Dusted Seared Sea Scallops are so quick and easy to make -- plus very healthy!Cumin-Dusted Seared Sea Scallops – My simple recipe for scallops is super flavorful and can be made in mere minutes while steaks are resting!

Crab Stuffed Lobster with Citrus DressingCrab-Stuffed Lobster with Citrus Vinaigrette – I went coastal crazy when I tried this — this easy lobster (and crab!) recipe is so easy and elegant plated as a side dish with the perfect steak.

 

 

 

Shrimp sauteed with Cajun spices

Sauteed Creole Shrimp – I originally made these quick Cajun-inspired shrimp to toss on a salad but found a few strategically placed atop a steak are spicy magic!

Lemon Grilled Bay Shrimp are sure to add some zest to any meal!Lemon Grilled Bay Shrimp – Let shrimp soak up flavors in a 10-minute pre grill marinade of lemon juice, garlic and simple spices. I serve with the wedges, it looks so lovely!

 

 

 

 

3 Words Your Love Wants to Hear #SurfAndTurf Beef & Seafood #recipes @beeflovingtexans @cl_blogger

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So what are your dinner plans for Valentine’s Day? Do you love beef and seafood — are you more surf or more turf when it comes to life?  Please share in the comments below — XOXO, Jennifer 

 

 

Best Ever Super Secret Chili Recipe + Beef Browning Tip

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Best Ever Secret Beef Chili

I hope you have a big spoon at the ready, my recipe for Best-Ever Beef Chili is, well, THE BEST! With freezing temperatures and heated football bowl games going down, this big pot of spicy, rich and blissfully beefy chili is what to serve by the mug, bowl or trough.

Southwestern Steak Chile - TheFitFork.comI typically make chili by breaking down a roast into bite-sized chunks, my kitchen stampeded causing Southwestern Steak Chili is a family favorite. However, the kids love ground beef (and so does my food budget) and requested a chili made with their favorite food group — hamburger meat!

Won’t lie, I was a little worried that the ground beef would come out dry and the beefy taste might get downed out by bold chili spices. After reading an article in Cooks Illustrated on achieving “better browning through science,” I knew I had to try their technique of using a baking solution on meat to enable proteins to attract more water and hold onto it during cooking and also create a higher pH level to speed up the desirable Maillard reaction (basically, the harbinger of caramelization). My dad reported success using this method to keep steaks juicy and tender, and I hoped this easy hack would help improve the taste and texture of my chili’s ground beef.

So, how does this baking soda beef hack work? Typically, when ground beef is cooked on the stove top, so much water and liquid is expelled that the beef chunks just end up steaming in their own juices  — very little actually browning happens.  When cooked to the point of most water evaporating, the batch of beef will be unpleasantly overdone. However, by gently tossing a baking soda solution with the meat (about ¾ teaspoon baking soda to 2 tablespoons water for 2lbs of grind) and letting sit for 15 to 20 minutes before cooking , beef loses less liquid, browns faster and tastes better. Ground Beef browned traditionallyI tried it myself with 80/20 Chuck Ground Beef and I must say, I was impressed! The ground beef cooked “as-is” was almost immediately was sitting in a pool of liquids (as you can see from the picture) and when taste-tested seemed a little rubbery and bland.

Ground Beef browned with baking soda

However, the baking soda treated beef immediately started to brown in the pot. And, while there was still a fair deal of liquid released, it was noticely less so than the previous batch (Cook’s illustrated said about 10% less liquid, I felt like maybe even a little more).  More noticeable though, was the taste – the baking-soda treated batch had a richer, more complex caramelized flavor and was markedly juicier. In fact, the cooked beef was so yummy; I worried about taste-testing my way through the whole pile before I even started the rest of the chili!

So, my final recommendation on this “baking soda treatment” is definitely try it and see what you think! It does take little bit of pre-planning because you have to let the solution sit on the meat for 20 minutes, but you can have that going while you prep the other ingredients.

Best Ever Secret Beef ChiliSo, here is my  Best Ever Ground Beef Chili recipe, – every spoon is a mouthful of meaty goodness. It’s rich and spicy, without being too heavy or too “hot” for kids – I think you’ll really like it. But, feel free to use this baking soda technique with any beef chili recipe!

Mugs of Super Secret Ground Beef Chili -horiz

Best Ever Secret Beef Chil + Other Recipes to Warm Winter @ModeStories

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If you’re looking for other delicious chili recipes, check out this collection I curated for Mode! And, also head over to the Texas Beef Council for more inspiration.

 

Check out Life-Changing Beef Chili Recipes to Warm Winter

by The Fit Fork at Mode

Do tell, do you put beans in your chili? Do you like spicy or mild? What toppings do you put on top?  Please share in the comments below – XOXO, Jennifer

Print
Super-Secret Ground Beef Chili Recipe
Prep Time
15 mins
Cook Time
2 hrs
Total Time
2 hrs 25 mins
 
Course: Main Dish, Soup
Cuisine: American, Southwestern
Servings: 8 servings
Ingredients
  • 2 pounds 80 percent lean Ground Beef Chuck
  • 2 tablespoons water
  • 3/4 teaspoon baking soda
  • 1 medium yellow onion, finely chopped
  • 2 tablespoons minced garlic
  • 2 tablespoons chili powder
  • 2 teaspoons ground cumin
  • 2 teaspoons paprika
  • 1 teaspoon dried oregano
  • 2 teaspoons salt
  • 1/3 cup finely crushed tortilla chips
  • 14.5 ounce can beef broth
  • 14.5 ounce can tomato sauce
  • 14.5 ounce can fire roasted diced tomatoes
  • 15 ounce can pinto beans with liquid
  • 2 teaspoons brown sugar
Instructions
  1. Add ground beef to bowl and drizzle with solution of 2 tablespoons water and ¾ teaspoon baking soda. Gently break apart beef with hands to distribute, but do not over knead (causes toughness). Let sit for 15 to 20 minutes.
  2. Meanwhile, heat oil in large Dutch oven pot over medium high. Add onions and cook for about 5 minutes until softened, stirring as needed. Mix in garlic and cook for another minute.
  3. Add treated ground beef to pot and cook, while stirring and breaking up into chunks. Brown beef for approximately 12 to 15 minutes or until no longer pink.
  4. Add chili powder, cumin, paprika, oregano and salt to beef mixture and continue to cook, stirring constantly, until spices begin to bloom and become fragrant, about 2 minutes.
  5. To pot of beef, add finely crushed tortilla chips, beef broth, tomato sauce, diced tomatoes, beans with liquid, and sugar. Bring to a boil and then put lid on Dutch oven and transfer to a 275 F degree oven for approximately 1 to 2 hours, or until flavors have developed and sauce is thickened. .
  6. Remove from oven and let cool, uncovered for 10 minutes. Season with additional salt and pepper, if needed, to taste.
  7. Serve with rice or tortilla chips and other toppings of choice including cheese, avocado, red onion, cilantro, etc

Warm Overnight Java Brownie Chia-Oats – More From Your Morning Mug

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My mornings can’t be complicated. I have a hard enough time getting out of bed at 5:15 am and then am greeted by a dog extremely needy for attention, kids to get ready for school, email to respond to, social media to monitor and loads of other things – like dishes and laundry! All this needs to happen before I head out the door for my run or gym time– and, believe me, that’s non-negotiable. I need a breakfast that is pretty much ready and waiting for me!

Warm Mocha Brownie Overnight Chia Oats

 

chocolate orange pistachio smoothie bowl with almond breezeIn the summer, a smoothie bowl (like my Orange Pistachio Almond Bowl one make with Almond Breeze Chocolate Almondmilk) or cold Greek yogurt and fruit are just fine, but in the winter, I need and easy, quick breakfast that will fuel me through my workout and warm me up from the inside. My recipe for Warm Overnight Java Brownie Chia-Oats to the rescue – it’s my hybrid take on traditional overnight oats and chia puddings.

This healthy breakfast recipe takes just a few minutes to prep  – I do it after dinner when I’m making the kids’ lunchboxes because it needs at least 3 hours to sit in the fridge and do its thing. In the morning, the nutritious ingredients absorbed the liquid and await a quick blast in the microwave to warm. I can usually barely wait to get my hands on that hot mug of goodness! You can also eat this the chia oats cold too, I just prefer hot!

Time saving tip: Mix up everything in the microwave-safe mug or bowl you plan to eat from – who has time for extra dish washing?!Warm Mocha Brownie Overnight Chia Oats

Since you know I’m a healthy food and fitness nerd, let me just tell you about some of the awesome ingredients in this easy overnight oat recipe and how each helps support optimal health and peak performance for your sport.

Almond Milk*: With just 30 calories per 8-ounce serving, almondmilk is a sensible addition to any meal or recipe. It also has 50% more calcium than 2% dairy milk, is an excellent s source of vicatims D and E and is low on the Glycemic index.  Key for athletes is, adequate vitamin D levels promote good bone density, innate immunity, muscle wasting, and exercise-related inflammation and immunity. It is also suggested, this nutrient could help prevent stress fractures.

Whole Grain Oats: Oats are whole grain by nature add fill you up with lots of fiber, have been shown to reduce cholesterol levels and help stabilize blood sugar. Athletes can count on the quality complex carbs in oats to provide non-crashing energy and to refuel muscles after a taxing workout. I really love the Nuts and Seeds Super Oats by LoveGrownFoods.com.

Chia Seeds: The industrious Aztecs had a good thing going with chia seeds. This ancient superfood is loaded with nutrition despite it’s teeny-tiny size. Just two tablespoons of chia seeds contains 10 grams of fiber, 6 grams of protein, more calcium than milk, more Omega-3s than salmon, more iron than spinach, and more antioxidants than blueberries.

Maca Powder: Nearly magical maca powder is derived from a root vegetable indigenous to Peru – don’t confuse it with Macha green tea powder. This natural boost has been prized for thousands of years for its ability to boost stamina, endurance and hormonal balance. It includes vital nutrients such fatty acids, fiber, proteins, carbohydrates and minerals. Don’t miss my past Maca Mint Chip Smoothie.

Cacao Powder: Cacao (or cocoa) powder has been linked to lower blood pressure, a boost in blood flow to the muscles, and reduced cardiovascular demand during exercise. Cacao powder also lowers an athletes perception of fatigue and the boost of caffeine has been shown to improve performance. The higher percentage of cacao in your powder, the better. Try this one.

Coffee: This essential morning elixir has been suggested to reduce the incidence of Alzheimer’s and Parkinson’s disease and boost metabolism. It also actually has some beneficial nutrients like B vitamins, manganese and potassium and the natural epinephrine kick from the caffeine can improve focus and athletic performance.

*Typically, I purchase the chilled almond milk from the “dairy” aisle – however, I always like to stock the pantry with shelf-stable Almond Breeze Almondmilk so that I always have a supply on hand for emergency rations and 11th hour recipe inspirations.  

This single-serve make-ahead breakfast with chia and oats can be enjoyed warm or cold! With cocoa and coffee and a few chocolate chips, you'll be smiling in the morning! Let's get ready to meal prep!

Jennifer Fisher trail running Davis Mountans

What are your eating for breakfast these days?  Are you a fan of overnight oat or chia puddings? Did you run a race this weekend or do something fun in winter wonderland? Please share in the comments below – XOXO, Jennifer

This post is sponsored by Blue Diamond Almond Breeze Almondmilk. However, the recipes, opinions and enthusiasm are all my own. 

Warm Mocha Brownie Overnight Chia Oats
Print
Warm Mocha Brownie Overnight Chia Oats
Prep Time
5 mins
Total Time
3 hrs 5 mins
 
A welcomed wake-up call and boost of sustaining morning energy, this easy make-ahead breakfast recipe gives you more out of your mug and more out of your day!
Course: Breakfast, Snack
Cuisine: American
Servings: 1 serving
Ingredients
  • 1/2 cup strong brewed coffee cooled a bit
  • 3/4 cup Almond Milk I used Almond Breeze Oiginal Almondmilk
  • 3 to 4 packets stevia
  • 2 tbsp chia seeds
  • 2 tsp maca powder
  • 5 tsp cacao powder
  • 1/3 cup oats
  • Optional Garnish chocolate chips & dollop of whipped cream or non-dairy alternative
Instructions
  1. Add coffee, almondmilk and stevia to mug, small bowl or mason jar and stir to combine.
  2. Add chia seeds, maca powder, cacao powder and oats and vigorously stir to combine well. Or, if using a lidded container, top with lid and simply shake to combine.
  3. Chill over night, or at least 3 hours, so that oats and chia absorb liquid.
  4. Before serving, microwave on 50% power to warm up, stirring as needed. If mixture seems to thick, stir in an additional splash of coffee or almond milk.
  5. If desired, top with a sprinkling of mini chocolate chips and dollop of whipped cream. May be eaten cold. Will stay good in the fridge for several days if you want to make ahead several batches.