Granola Honey Sweet Potato Fries

Posted on March 4, 2023 by Jennifer FIsher

Granola Honey Sweet Potato Fries! Pre-race carb loading (or every day munching) at it’s finest – all the good stuff, so easy! Based on a single-serve recipe on page 215 my Cooking for One for Dummies cookbook that can be ordered now on Amazon, Barnes & Noble, or your other fine book retailer online or in person.

Looking for a quick and easy granola sweet potato recipe? Simple ingredients come together in minutes in an air fryer (or conventional oven) to make the tastiest, crunchiest, salty-sweet (swalty) fries around!! You’ll love recipe for one (or two)!

Baked or air-fryer sweet potato fries are one of my go-to side dishes the night before a big workout or race. Those healthy carbs from the sweet potato and honey give me energy and the prep method doesn’t make me feel heavy and gross with added oils I don’t need.

I was inspired to add honey and coarse sea salt to my fries after eating a similar dish at a steak house years ago before a 50 miles race!!! So yummy, and I know helped me make it through many of those miles in the first half.

Adding granola was just an “ah-ha” moment, when I was curious about adding a little extra texture and crunch. A box of salty-sweet granola made with oats, ancient grains, pecans and cinnamon was sitting out, so I sprinkled some on and it was like magic. You can use any granola you want, I just happed to have THIS ONE on hand.

BTW, I used a Crinkle Cut Potato Tool, but you can also just use a knife!

Sometimes I’m the only one in the family who wants a sweet potato for one, so I came up with this single-serve sweet potato fry recipe. With 368 Calories, 11g fat, 64g carb, 8g fiber, 5g protein, it’s pretty generous sized and can be split with a friend if not as hungry as I usually am!!

Looking for more impressive yet easy sweet potato recipes? Try my Mashed Rosemary Sweet Potatoes with Caramelized Onions! Delicious!

Mashed Rosemary Sweet Potatoes with Caramelized Onions

5 from 1 vote

Granola Honey Sweet Potato Fries for Air Fryer (or Oven)

Prep Time

5 mins

Cook Time

12 mins

Total Time

17 mins

Looking for a quick and easy granola sweet potato recipe? Simple ingredients come together in minutes in an air fryer (or conventional oven) tomake the tastiest, crunchiest, salty-sweet (swalty) fries around!! You’ll love recipe for one (or two)!

Course: Appetizer, Side Dish

Keyword: granola, honey, sweet potato

Servings: 1

Ingredients

10 ounce sweet potato approx
2 teaspoons olive oil
2 teaspoon honey
¼ teaspoon Himalayan Sea salt
2 tablespoon salty-sweet granola of choice

Instructions

Preheat oven to 400F or Air fryer to 360F.
Wash, dry and cut sweet potato into 1/3” thick fry-sized pieces. Place wedges in pile on baking sheet and drizzle with olive oil; toss to coat. Spread out in even layer on pan or transfer to Air fryer basket.
Bake for 25 min in oven or 12 min in air fryer, flipping half way. Will be done when turning crispy brown around edges and soft in center.
Let cool a couple minutes. Sprinkle with salt and drizzle with honey, toss gently. Sprinkle with granola!

Recipe Notes

Nine Easy Breakfasts & Sweet Treats Made with Protein Powder

Posted on February 16, 2023 by Jennifer FIsher

Today’s post is short (on time) and sweet (to your taste buds)! Lot’s of quick-to-make breakfast, dessert and sweet snack ideas made with my most favorite EVER, protein powder – Clean Lean Protein from Nuzest.

Think outside the shaker bottle when it comes to protein powder. Not just for smoothies, it's also very versatile as a baking ingredient – waffles, pancakes, cupcakes, cookies post-workout snacks and more. Here are some of my favorite protein powder recipes from thefitfork.com

I’m I big stickler on getting enough protein throughout the day. For my activity level and healthy aging, I personally aim for 1 gram protein per pound bodyweight – that’s about 120g protein per day for me. An easy way to help me meet the goal is using a quality protein powder, and Clean Lean Protein from Nuzest has been a favorite I’ve used for years. And, YES, I do have a 15% discount code to share: FITFORK

Clean Lean Protein from Nuzest is plant-based and suitable for vegan, vegetarian, Paleo and many other dietary eating patterns. I eat all the foods, including meat, but I find that a plant-based protein powder is easier on my digestive system than other powders. Nuzest protein powder is the best of the best in terms of quality, macros, taste and texture (IMO) – and it comes in many flavors to suit your preference – or even unflavored.

It’s easy to use protein powder in smoothies or a shaker bottle with almond milk. But baking with protein powder is also very easy and smart – in fact, I use it in almost all my protein powder dessert and breakfast creations like protein waffles and pancakes; protein cakes, cupcakes and muffins; post-workout protein bites, bars and snacks; and more. Here are some of my favorite easy protein powder recipes from thefitfork.com

Sugar-free Strawberry Protein Cupcakes / Cakelettes

Giant Peanut Butter Protein Cookie for One

No-bake Protein Brownies with Real Strawberry “Sprinkles”

Protein Cottage Cheese Waffles Gluten-Free

Giant Strawberries & Cream Protein Cookie for One

No-bake Coffee Protein Brownie Bites

Low-carb Cinnamon Protein Waffles Gluten-Free

Strawberry Protein Puppy Chow (Human Snack)

Apple-Pecan Whole Grain Breakfast Bake with Protein Powder

10-Minute Pomegranate Korean BBQ Beef

Posted on December 21, 2022 by Jennifer FIsher

This post is sponsored by Kevin’s Natural Foods as part of a blogger recipe challenge.

Hmmm, how to save dinner on the craziest of pre-holiday prep days?! I had so much shopping, wrapping, decorating, and last-minute elf-ing around that “what’s for dinner” was the last thing on my mind. Plus, I was just plain tuckered out.

But the quick and easy meal pouches from Kevin’s Natural Foods were the fit foundation for some last-minute refueling and feasting! I used the Korean Beef BBQ to make a holiday-inspired meal — 10-Minute Pomegranate Korean Beef BBQ.

This 10-Minute Pomegranate Korean Beef BBQ recipe is made with a Kevin’s Natural Foods meal pouch that includes sous vide cooked beef and Bulgogi-style sauce. I put my own spin on the already delicious meal by adding a little pomegranate juice and ginger to the sauce and adding pomegranate arils, spinach, and pistachios. SO DARN EASY and it makes an easy-peasy, beautiful, flavorful and festive holiday meal (which also makes dinner any day of the year). I served this pomegranate bulgogi inspiration on rice (use a frozen rice pouch to keep it quick – I actually batch cook my rice and grains and freeze in the portions I need to save time and $$). But, if you’re not into rice, this festive bulgogi recipe is also yummy on cauliflower rice, smashed sweet potatoes, or with veggie noodles of your choice.

Beef is 100-percent pasture-raised, grass-fed, and grass-finished and cook in sous-vide method, so it stays super tender and juicy.

Real talk: I have been eating and enjoying the chicken meals from Kevin’s for a while but have shied away from trying a beef meal kit. Why? Because I’m definitely a beef snob and was worried that the beef steak tips would be stringy and chewy, as the beef cuts in these types of convenience meals usually are. But, color me IMPRESSED! The beef steak tips remain super tender thanks to the sous-vide cooking method that is used to prep them. Just a couple minutes in the skillet to warm up and they are still juicy and tender. The beef that Kevin’s natural foods recipes source 100-percent pasture-raised, grass-fed, and grass-finished.

In the past, I’ve picked up my meals from Kevin’s Natural Foods at my local grocery store. But now the meals can be ordered in bundled assortments from the comfort and convenience of your home online. And, actually you can order from whatever vacay adventure you may be crushing so that they are delivered straight to your door, frozen in a cooler, when you roll back from the airport or road trip. No worrying about getting to the grocery store STAT or caving into fast take-out food because you’re starving.

*For convenience, use prepped pomegranate arils from a tub!*

Today’s recipe used the Korean BBQ-style Beef meal pouch, but there are SO MANY varieties like and Creamy Coconut Chicken and Cilantro Lime Chicken. It’s never boring and ALWAYS easy and delicious. Plus, all meal pouches from Kevin’s are nutritionally built to be compliant with keto, paleo and gluten free diets too!

Check out the Creamy Chicken Coconut Soup (like Tom Kha Gai) recipe I came up with using their Thai-style Coconut Chicken meal kit.

Enjoy a rich, creamy, amazingly flavorful Thai-inspired Creamy Coconut Chicken Soup in just 10 minutes thanks to entree kits from Kevin's Natural Foods! Paleo, So satisfying . . plus Keto, and gluten-free! — *Creamy Thai Coconut Chicken Soup*

Find additional details about Kevin’s Natural Foods their backstory, and their amazing clean-eating focused products (entrees, sides, sauces, stir-frys and more!) which can find a place in your diet – whether Keto, Paleo, Gluten-free . . or Mediterranean, like me! Order online or find in a store near you.

Also check them out on Facebook, Instagram and Pinterest! AND – give my 10 minute recipe for Pomegranate Korean Barbeque a try, it’s so delicious and festive!

Succulent beef tips with spinach in a slightly sweet, slightly spicy sauce inspired by Korean bulgogi. The 10 minute dish is bejeweled with pomegranate arils and pistachios! It's festive, flavorful and a fit for your clean eating meal.

10-Miute Pomegranate Korean BBQ Beef

Prep Time

5 mins

Cook Time

5 mins

Total Time

10 mins

Succulent beef tips with spinach in a slightly sweet, slightly spicy sauce that is bejeweled with pomegranate arils and pistachios! It's festive, flavorful and a fit for your clean eating meal.

Servings: 3 servings

Ingredients

1 pouch Korean Beef BBQ from Kevin’s Natural Foods
2 teaspoons olive oil
1 teaspoon finely minced or grated ginger
2 tablespoons 100% pomegranate juice *hack: if using a ready-to-eat tub of arils, just drain off the juice for this use.
3 cups chopped fresh baby spinach
1/3 cup pomegranate arils
3 scallions both white bulbs and greens finely sliced
3 tablespoons chopped pistachios
3 cups pre-cooked rice white, brown, cauliflower rice, etc

Instructions

Open sous-vide pouch of beef and drain of broth from beef tips.
In medium skillet, heat olive oil over medium high; add beef tips and stir-fry for 2 minutes.
Reduce heat to medium and add ginger, pomegranate juice, and SAUCE POUCH from meal kit, and simmer uncovered for 2 minutes, until slightly reduced.
Stir in baby spinach and pomegranate arils and stir around for 30 to 60 seconds until spinach is par-wilted.
Remove from heat and sprinkle with pistachios. Serve with rice or other desired side.
Serves 3.

10-Miute Thai-Style Creamy Coconut Chicken Soup

Posted on December 9, 2022 by Jennifer FIsher

This post is sponsored by Kevin’s Natural Foods as part of a blogger recipe challenge.

Winter weather in Texas always keeps me guessing! Today I’m in shorts, but I’m still have a hankering for soup – and whipped up an amazing 10-Miute Thai-Style Creamy Coconut Chicken Soup starting with an entrée kit from Kevin’s Natural Foods.

Did I mention this soup only takes 10 minutes to make start to finish? Yup, it’s so perfect for crazy busy days (like today where I was squeezing in a run, workout, holiday shopping and working on a book deadline)! Kevin’s Natural Foods also comes to the rescue on those days when I have warm fuzzy feelings about cooking something awesome from scratch, but in the end — just can’t pull my life together!

I think of these keto, paleo and gluten-free friendly products from Kevin’s Natural Foods as “meal starters” for lack of a better term. The packets come refrigerated (you can store in freezer) and include a pre-cooked protein and delicious sauce. The proteins are cooked sou-vide style and simply need heating up in a skillet or microwave (or in my soup recipe, just chopping up cold and tossing in the pot). They you can choose exactly how to serve it – on rice, on a sweet potato, in a wrap, or in a recipe creation – like my soup!

Check out this 30-sec video to see how easy & tasty life is with Kevin’s Natural Foods!

So, back to the soup! 10-Miute Thai-Style Creamy Coconut Chicken Soup is made with a pouch of Thai-style Coconut Chicken. It reminds me of Tom Kha Gai soup – so delicious. As you can see from the quick video, the steps are easy-peasy.

Just sauté mushrooms and cauliflower rice with garlic in soup pot (add other veggies if you like), chop up sous-vid chicken packet, toss chicken, broth, coconut milk and lime juice in pot, warm up, and garnish with scallions and cilantro!!!

These meals can be ordered online and shipped straight to your door and I’ve seen in many flavors in my local market too. I love the Korean Beef Barbeque and Cilantro Lime Chicken too – but there are so many varieties to suit any mood or taste preference. Everything from Kevin’s can work with keto, paleo and gluten free diets too!

Learn more about Kevin’s Natural Foods, get Kevin’s Natural Foods recipes, and their amazing clean-eating focused products (entrees, sides, sauces, stir-frys and more!) which can find a place in your diet – whether Keto, Paleo, Gluten-free . . or Mediterranean, like me! Order online or find in a store near you.

Also check them out on Facebook, Instagram and Pinterest! AND – make the 10 minute Thai soup, you won’t regret it!

10-minute Thai-Style Creamy Coconut Chicken Soup

Prep Time

2 mins

Cook Time

8 mins

Total Time

10 mins

Enjoy a rich, creamy, amazingly flavorful Thai-inspired Creamy Coconut Chicken Soup in just 10 minutes thanks to entree kits from Kevin's Natural Foods! Paleo, So satisfying . . plus Keto, and gluten-free!

Course: dinner, entree, entree soup, Soup

Cuisine: thai

Keyword: chicken, coconut, gluten free, keto, meal kit, paleo

Servings: 3 servings

Ingredients

1 package Kevin’s Natural Foods Thai-style Coconut Chicken
2 teaspoons olive oil
1 cup sliced Baby Bella mushrooms
1 cup cauliflower rice
2 teaspoons minced garlic
3 cups chicken broth
1 cup coconut cream from can
2 tablespoons fresh lime juice about 1 lime
1/3 cup chopped scallions white bulbs and greens
¼ cup chopped fresh cilantro

Instructions

Add olive oil to soup pot and bring to heat over medium-high. Add mushrooms and cauliflower rice, sauté, stirring frequently, for 3 to 4 minutes until softened; add minced garlic and sauté for 1 additional minute.
Open cold sous vide bag of chicken; chop into bite sized pieces. Add to soup pot.
Pour chicken broth and coconut cream into pot and bring just to a boil, about 3 to 4 minutes. Add contents of sauce pack into soup. Reduce heat and simmer for 1 minutes longer.
Remove from heat; squeeze in lime juice. Stir in chopped scallions and cilantro.

Recipe Notes

#kevinsrecipechallenge

Giant Peanut Butter Protein Cookie for One

Posted on August 29, 2022 by Jennifer FIsher

A great way to keep your hand mindless out of the cookie jar is to bake up a single serve cookie — when it’s gone, it’s gone! My Giant Peanut Butter Protein Cookie for One tastes nostalgically amazing, yet is packed with protein so that it fills you up and you CAN be satisfied with just one.

Actually, you may even be happy and your sweet tooth satisfied with just half a cookie — it’s HUGE! I typically eat half and save the other half for later in the day, for double the yum time!

In order to avoid heating up a big oven to bake just one cookie, I made this protein peanut butter cookie in the toaster oven — I use the Instant Oven™ 18L Air Fryer Toaster Oven which is an air fryer and multi-purpose toaster oven. Only a few minutes to put the batter together and about 9 to 10 minutes to bake. In less than 15 minutes you’ll be enjoying a fresh-from-the-oven protein dessert.

Giant Peanut Butter Protein Cookie for One is HUGE, big enough to share (or not)!

Ingredients are natural peanut butter (you could swap for almond butter or, better yet, homemade sunflower seed butter), butter, egg white, coconut flour, baking soda, granulated stevia blend and a plant-based protein powder.

In terms of the best plant-based protein powder, I like the Clean Lean Protein Powder from Nuzest –it has a great nutrient profile and works for vegan, vegetarian and paleo diets. I love it for this protein powder cookie recipe and smoothies and other uses too! You can save `15% with my discount code: FITFORK .

Before baking the cookie, you want to press the dough ball out into an approximate 5″ diameter circle, and then make the fork marks which as SO nut butter cookie important. Because this protein cookie is bigger that an standard old fashioned peanut butter cookie, you can’t really to the criss-cross hatch marks. Instead, I used the tins of the for to go around the edges of the cookie with points of for going up almost to center of cookie, but not quite — this made a “center” that I then used the tips of the fork to make a bunch of little pock marks. It all looked like a flower to me in the end and didn’t puff out the design during baking either!

Note: This post contains affiliate links. I may earn a small commission from purchases made through links, however price to you remains the same. Proceeds help offset operating costs for The Fit Fork. Thank you!

5 from 4 votes

This ginormous cookie made with protein powder is a A delicious, low-carb peanut butter that will make you feel nostalgic for the treats of your childhood, but offers 20g of protein and only 7g net carb. Bake it in a toaster oven! Big enough to share, but you may not want too

Giant Peanut Butter Protein Cookie for One

Prep Time

5 mins

Cook Time

10 mins

Total Time

15 mins

A delicious, low-carb peanut butter that will make you feel nostalgic for the treats of your childhood, but offers 20g of protein and only 7g net carb. Bake it in a toaster oven! Big enough to share, but you may not want too!

Course: Dessert, Snack, treat

Keyword: cookie, cooking for one, peanut butter, protein powder

Servings: 1 serving

Calories: 343 kcal

Ingredients

2 tbsp. butter softened
2 tbsp natural-style peanut butter
2 tbsp granulated stevia blend baking sweetener
1 tbsp liquid egg white
1/8 tsp baking soda
1 scoop Nuzest Lean Clean Protein Powder (chocolate or vanilla) or 2tbsp other protein powder
1 tbsp coconut flour

Instructions

Mix together butter, peanut butter, stevia and egg white.
Stir in baking soda, protein powder and coconut flour. Shape into big dough ball. Press out into thick circle with clean hands.
Use tins of fork to press out remainder of way to about 1/3” thickness and approx. 5” diameter.
Bake for 9 to 10 minutes. Let cook for 5 minutes on baking sheet

Recipe Notes