Watermelon Quinoa Summer Salad

Posted on June 29, 2021 by Jennifer FIsher

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.

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!

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 4^th, and outdoor entertaining and potlucks (so glad these are all coming back)!

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!

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

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

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.
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.
Add diced watermelon, spinach, corn, green onions, hemp hearts (or seeds), and crumbled cheese to a large bowl with quinoa.
In small bowl, whisk together salsa, olive oil and salt.
Pour over salad and mix well.

Recipe Notes

Salsa Verde Spinach & Corn Rice Poppers |Appetizer

Posted on June 23, 2021 by Jennifer FIsher

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.

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.

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!

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

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.
Preheat oven to 350F when rice almost done cooling.
Meanwhile, add olive oil to skillet and sauté spinach and corn for approximately 3 minutes until warmed and wilted. Remove from heat.
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.
Line baking sheet with parchment paper or silicone baking sheet.
Use a tablespoon (I found a little cookie scooper works well) to create approximate generous 1 tablespoon-sized balls. Set balls on baking sheet.
Bake for about 30 minutes, or until cheese bubbling and turning lightly golden brown on tops.
Remove from oven and serve warm with additional salsa verde.

Recipe Notes

Chocolate Mint Protein Smoothie – A Super Shamrock Shake!

Posted on March 9, 2021 by Jennifer FIsher

This post is sponsored by Optimum Nutrition and contains affiliate links.

St. Patrick’s Day or ANY DAY, my pumped-up version of a Green Shamrock Shake with protein powder is sure to satisfy post-workout recovery needs with 27g protein for muscle management.

This delicious, creamy Chocolate Mint Protein Smoothie features fresh mint and spinach, sugar-free chocolate chips. My protein choice today is Optimum Nutrition’s Gold Standard 100% Whey protein (in French Vanilla Creme) which offers 24g high-quality whey protein per serving and 5.5g naturally-occurring BCAA to help endurance and recovery.

Enjoy St. Patrick's Day or any day with this better-for-you version of a green shamrock shake -- featuring fresh spinach and mint plus other key ingredients like protein powder and a few sugar-free chocolate chips! A great post-workout snack or breakfast on the go. Get more clean eating recipes at thefitfork.com — *Pin this for later!*

BTW, I’ve actually visited the HQ and manufacturing facilities for Optimum Nutrition and it was very impressive with so many safety protocols– it made it obviously clear why this product line is the “world’s best-selling whey protein powder” and why I trust it in my green mint protein smoothie (as well as so many other protein powder recipes).

I’m such a food manufacturing nerd, I could have watched the production line at Optimum Nutrition all day long!

This protein shamrock smoothie with Optimum Nutrition Gold Standard Whey Protein was my post-workout snack after an intense sweat session the other day, but with 320 calories it would also make a great breakfast or light meal on the go.

EmpowerMINT mint smoothie with protein powder

Of course, you can trim it down a little by skipping the whipped topping and sugar-free chocolate chips — I’ve made it that way many times too!

“Shamrock Shake” Chocolate Mint Protein Smoothie

Prep Time

5 mins

Total Time

5 mins

Enjoy St. Patrick's Day or any day with this better-for-you version of a green shamrock shake — featuring fresh spinach and mint plus other key ingredients like protein powder and a few sugar-free chocolate chips! A great post-workout snack or breakfast on the go. Get more clean eating recipes at thefitfork.com

Course: Beverage, smoothie

Keyword: chocolate mint, green bean, protein powder, protein smoothie, shamrock shake, smoothie

Servings: 1

Calories: 320 kcal

Ingredients

8 oz. unsweetened almond milk
1 small banana about 6” in length
3 Tbsp fresh mint leaves
½ cup fresh spinach leaves
1 scoop Optimum Nutrition’s Gold Standard 100% Whey protein French Vanilla Cream
1 tablespoon sugar-free chocolate chips save a few for the garnish
2 tablespoons sugar-free non-dairy whip

Instructions

Add almond milk, banana, mint, spinach, protein powder and chocolate chips to the blender and process until smooth. Blend in a few ice cubes, if needed, to achieve desired consistency. Add whipped topping and a few extra chocolate chips for garnish.

Recipe Notes

320 calories, 27g protein, 9g fat, 9g dietary fiber, 28g net carb.

Cinnamon Peanut Butter Egg White Chips – Low Carb, Gluten Free

Posted on February 16, 2021 by Jennifer FIsher

Egg white chips, I’ve heard rumor of them . . . sometimes they are called cloud chips and popular with the keto and low carb diet fans.

Whether you call it a chip or cracker, I call this low-carb snack super yummy! Made from egg whites, peanut butter powder, cinnamon and stevia this keto-friendly recipes has almost no carbs or fat and a good source of protein. So addictive, you'll love them for entertaining or as a grab-and-go snack after a workout. 50 calories, 1g net carb and 8g protein per 12-chip serving.

I googled “how to make egg white chips” and found an assortment of savory takes on this low carb snack. The method on how to make egg white chips seemed time consuming, requiring them to be made in mini muffin tins and pulled out one by one (ugh, I’m thinking SO MUCH STICKING).

I also couldn’t find any type of egg white cloud crackers that were sweet . . . in a low carb sweet way. Everything was just salty, herby, cheesy — I have a sweet tooth and want a sweet egg white chip.

My solution to both the time consuming making process AND the lack of sweet egg white chips was to just come up with my own recipe and own way of making these keto snacks.

Just shake up egg white, PB powder, cinnamon and stevia in a jar, pour out on baking sheet!

A little protein powder, cinnamon and stevia blended into the egg whites was easy enough, especially just all dumped in a mason jar and given a vigorous shake to combine. After baked crispy this tasty flavor combo reminded me of some popular cereals — like Captain Crunch mixed with Cinnamon Toast Crunch.

Cut the egg white chips into squares BEFORE they are done baking.

Common factor here is the CRUNCH. If you can pour the egg white mixture thinly enough in a big sheet pan, and par bake, cut into squares, flip and continue baking you can get the crunchiest little bites of YUM! This process of cutting them in the pan eliminated the tedious process of cooking all these cinnamon egg white chips in muffin pans.

A serving of these cinnamon peanut butter egg white chips have just 50 calories for TWELVE chips. Also, just 1g net carb and and welcomed little protein boost of 8g. If you don’t eat them all in one sitting, the leftovers can be stored in the fridge (air-tight container) and then re-crisped in the microwave for about 30 seconds, then let cool down some.

These cinnamon peanut butter "chips" are made from egg whites and powdered peanut butter, baked and then cut into squares! Crispy, yummy, addictive -- only 50 calories, 8g protein and 1g net carb per serving of 12 crackers.

Cinnamon Peanut Butter Egg White Chips

Prep Time

5 mins

Cook Time

15 mins

Total Time

29 mins

This creative "chip" is made from egg whites — almost no carbs or fat and a good source of protein. So addictive, you'll love them for entertaining or as a grab-and-go snack after a workout.

Course: Appetizer, Snack, workout

Keyword: eggs, keto, low carb, sugar-free

Servings: 4 servings (12 chips each)

Calories: 50 kcal

Ingredients

1 cup 8oz 100% Egg Whites
¼ cup peanut butter powder (like PB Fit) or almond powder, if preferred
20 drops liquid Stevia more or less, depending on sweetness preference
1 tsp. ground cinnamon

Instructions

Preheat oven to 400F degrees. Generously coat 10” x 15” rimmed cookie pan with cooking spray, paying extra attention to corners/sides.
Add all ingredient to jar with lid and shake vigorously until combined. Pour out onto baking sheet, the entire surface should be thinly covered.
Bakes for 15 minutes total but in 3 stages: First bake for 5 min, then remove and make slices with knife (6 rows short side, 8 long side for 48 pieces). Second, return and bake 5 MORE min, Third, remove and carefully use flat spatula to pull up pieces and flip over and then return to bake 5 min MORE, or until golden and crispy.
Remove and let cool 5 minutes. Store in air-tight container. If needed, crisp back up in microwave for 30 seconds or so when eating leftovers.

Recipe Notes

Makes 48 chips. A serving of 12 chips has 50 cal, 0.8g fat, 1g net carb, and 8g protein

Note: As Amazon Associate I earn from qualifying purchases, however the price to you remains the same. Proceeds help to offset operating expenses for The Fit Fork. Thank you!

Butternut Squash Black Bean Enchilada Casserole | Vegetarian, Anti-Inflammatory

Posted on January 4, 2021 by Jennifer FIsher

Kicking off January with a batch of comforting enchiladas – creative, delicious and healthy enchiladas at that! Butternut Squash Black Bean Enchilada Casserole is great for meal-prep (can be cut into squares and frozen) and suitable for vegetarian diets, gluten-free diets and those following an anti-inflammatory diet.

Read on to get his inspired by the southwest enchilada casserole recipe. Continue reading →