Category Archives: Nutrition Tips

Chipotle Squash & Chickpea Soup #SilkProteinPower

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The weatherman said we had a cold front today, dropping the temperatures down into the upper nineties. Yeah, you heard me right 98 degrees in September, but that’s the trade-off for getting to live in the awesomeness that is Austin, Texas. Getting an outdoor workout this time of year can really take a toll, and I always have to remind myself to bring plenty of water for hydration and a healthy snack for immediate post-workout refueling. Because my tummy usually doesn’t want solid food right after a high-intensity, high-heat run or WOD I often rely on Silk Chocolate Soymilk in the shelf-stable 8-oz boxes – it’s a favorite to pack in my gym bag for healthy carbs, no cholesterol and plant protein.

In anticipation of cooler weather, I’ve been playing around with soup recipes. I love soups that are CREAMY, but I don’t like the added fat and calories. Light bulb moment – why not substitute the cream with a healthier option, such as Light Original Silk Soymilk. If you’re curious about the nutritional benefits of Silk Soymilk, head over to Silk.com to learn more about soymilk – they can explain it all in every delicious, nutritious detail, but in a nutshell (or a legume pod, as the case may be)– soymilk is a smart addition to any healthy diet.

So, despite the heat, everyone at the dinner table slurped up my latest soup creation – Smoky Chipotle Butternut Squash & Chickpea Soup. Perfect for a weeknight meal, this soup is super easy to make because it relies on frozen butternut squash, canned chickpeas, and a blender. After the soymilk and other ingredients are ingredients are incorportated, it can quickly be heated up on the stove or in the microwave. Between the soymilk and the chickpeas, this autumn-inspired soup packs a nice little punch of protein power to support overall wellness and a “Meatless Monday” or vegetarian meal.

Smoky Chipotle Butternut Squash & Chickpea Soup Recipe

  • 1 10-oz bag frozen cubed butternut squash, thawed
  • 1 15-oz can chickpeas, drained and rinsed
  • 2 oz. chipotle peppers with adobe sauce (from 7.5 ounce can)
  • 2 cups Light Original Silk Soymilk
  • 1 teaspoon ground cumin
  • 1 teaspoon ground black pepper
  • 1 teaspoon garlic paste
  • 2 tablespoons minced dried onion
  • Garnishes: crumbled queso fresco, chipotle chili powder, fresh cilantro, jalapeno pepper slices, pepita seeds
  1. In blender, add all the ingredients except for the garnishes. Puree for approximately 1 minute or until mixture is smooth.
  2. Transfer to 2 quart pot and heat on medium low until desired temperature is achieved (or microwave loosely covered with a lid) in consecutive 30 second blasts, stirring between, until heated.
  3. Garnish with toppings of choice. Makes 4 large servings.

Okay, you know I #LoveMySilk, so when I saw this outdoor marquee photo from one of my favorite restaurant in Austin, I knew it was too silly not to share!

This conversation is sponsored by Silk. The opinions and text are all mine.

Benefits of Ginger & How To Use Ginger in Beverages + Smoothie Recipe

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Gnarly and knotted up, a chunk of ginger may not be the most appealing item in my fruit and veggie bin – but, trust me, this weird-looking root is well worth your time, it is loaded with flavor, nutrients and healthy benefits.  What first draws me to ginger is the spicy explosion of flavor it adds to my recipes – it’s at once lemony, peppery, sweet and pungent. Kinda complicated, like me! Foodies around the globe have been kicking up their respective cuisines with the zing of ginger for thousands of years – I’m surprised it’s not more popular in American kitchens beyond gingerbread and ginger ale.

benefits of ginger

In addition to feisty flavor, ginger also offers a powerful punch of preventative and restorative nutrition. For example, ginger eases up inflammation and muscle pain, something I appreciate as an athlete needing some extra recovery.  Ginger also helps with a host of digestion issues including nutrient absorption and the reduction of gas and bloating (so I hear).  Ginger also takes the edge off the “queasies,” including nausea caused by morning sickness, motion sickness and hangovers (again, so I hear).   And, if that isn’t enough, ginger fortifies the immune It system, protects against many types of cancer and relieves migraines. Oh, and ginger helps clear the sinuses – take a bite of raw ginger root and you’ll see what I mean!

Try my Carrot Ginger Date Smoothie for a morning pick-me-up – it’s super nutritious with carrots, banana, and only the added sweetness from a date. The ginger in the recipe can be grated on a micro place or you can boil it down with water and mix in stevia to make a sugar-free simple ginger syrup. I’m including that recipe too!

carrot cake smoothie

Carrot Ginger Date Smoothie Recipe

  • 8 steamed baby carrots (cooled)
  • 2 large dates (seeded)
  • 1/3 frozen medium banana
  • 2 teaspoons finely grated ginger ( or 1 tablespoon sugar-free ginger syrup (recipe follows)
  • 8-ounces milk of choice ( like almond or coconut)
  • Handful of ice
  • 1 teaspoon hemp seeds

Add steamed carrots, dates, banana, ginger, milk to blender; process until smooth. Add ice and blend to achieve desired consistency. Pour into tall glass and sprinkle with hemp seeds. Serves 1.

stevia sweetened ginger simple syrup

Here is my special stevia-sweetened Zingy Ginger Simple Syrup recipe it will keep in the fridge, covered, for a couple of weeks! Plus, it’s made with

  •  4 oz fresh ginger root, thinly sliced
  • 2 cups water
  • 1 tablespoon powdered Stevia

Add ginger and water to small sauce pot and bring to a boil. Lower to medium low and let simmer for about 30 – 40 minutes or until liquid is reduced by half. Remove from heat and pour through strainer into container. Discard ginger slices. Stir in Stevia and keep in the refrigerator for up to two weeks.

low sugar watermelon drink for hydration I also like to use the ginger syrup in this refreshing Watermelon Ginger Limeade recipe. Such a thirst-quenching beverage, especially considering it is still in the upper 90s here in Austin. At least six more weeks until noticeably cooler weather in Austin!

Another little tip – you can also extract the juice of ginger root by squeezing it in a garlic press!

So, these are my top three ways on how to use ginger in beverages: 1) grate it on microplaner, 2) infuse it into a sugar-free simple syrup and 3) juice it in garlic press.

Do you have a specific herb or food you eat to feel better?

 

 

 

Paleo Pecan-Paprika Tilapia on Bacon Brussels Sprout Toss + Fit Foodie 5k

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With autumn just around the corner, it’s time to start salivating about all things that include pumpkin and pecans to bacon and Brussels sprouts – and, of course, other delicious fall-inspired ingredients. The Paleo diet embraces so many healthy foods that remind me of the cooler weather season – squashes, sweet potatoes, onions, cranberries, persimmons, pomegranates, broccoli, chard, spinach, all types of nuts, turkey, wild game and more.

Check out Fall Into Paleo

by The Fit Fork at Foodie.com

If you’ve scrolled through my blog, you may have noticed I don’t live and die by the strict rules of the Paleo diet. That being said, I DO believe that the Paleo diet has many great benefits that can contribute to a healthy lifestyle and I always feel great when I’m eating meals that follow a Paleo-esque menu. However, this regime, which eliminates wheat, cereals, dairy, starches (including most starchy vegetables & fruit), grains and anything containing gluten and/or legumes, can be difficult for me to maintain for many reasons including practicality (sometime I just can’t find or afford grass-fed beef), performance (I need extra carbs to support my athletic output – check out the book Paleo Diet for Athletes) and personal sanity (an excessive focus on food makes me freak out). So, I’m one of those “I eat 100% Paleo 80% of the time” kind of people and I don’t feel bad about it nor do I pass judgment on others who are strict abiders or those who would never, ever eat caveman style.  Also, when I’m thinking about Paleo recipes and what I should or shouldn’t do, I remember a quote from one of the go-to cookbooks on my shelf, Paleo Comfort Foods. The author makes a great point that the “Paleo (diet) is a logical framework applied to modern humans, not a historical reenactment.”  Amen. pecan crusted tilapia and warm brussels sprout salad I hope you enjoy my fall-season paleo dinner I whipped up as part of a Foodie.com campaign — Pecan-Paprika Crusted Tilapia on Bacon Brussels Sprout Toss.  Of course, this duo is delicious together, but can also be made and served individually – for example, the fish is also excellent in lettuce-wrap tacos and the warm Brussel sprouts salad makes the perfect seasonal side dish to bring to a potluck or Thanksgiving dinner. .paleo diet pecan paprika tilapia For Pecan Paprika Tilapia Recipe:

  •  1 lb tilapia filets
  • ½ cup pecan meal (ground raw pecans)
  • 1 tablespoon ground paprika
  • 1 teaspoon salt
  • 1 large egg
  • ¼ cup coconut oil
  1.  In large shallow dish, mix together pecan meal, paprika, and salt.
  2. In another shallow dish, whisk egg.
  3. Dip each fish filet into egg and then dredge in pecan mixture.Heat oil in large skillet over medium-high heat.
  4. Add fish to skillet and pan fry for 3 to 4 minutes per side, flipping once. Fish will be done when white and flakey throughout and turning golden brown on crust. Serves 4.

Paleo Bacon Brussels Sprouts For Bacon Brussels Sprout Toss:

  • 4 slices bacon
  • ¼ cup finely minced sweet onion
  • 1 teaspoon paprika (sweet or hot, your preference)
  • 1/3 chopped raw pecans
  • 1 tablespoon apple cider vinegar
  • ¼ cup wine or cooking wine
  • 2 tablespoons real maple syrup
  • 1 teaspoon garlic paste
  • 1 lb shaved Brussel sprouts
  1. In large skillet, cook bacon over medium heat until crispy. Remove bacon from skillet and crumble up (set aside); reserve about 2 tablespoons of bacon drippings in skillet.
  2. In same skillet with drippings, add paprika, onion and pecans; stir over medium-high heat for several minutes until nuts are lightly toasted, onions are softened and paprika has become fragrant.
  3. Add vinegar and cooking wine to skillet; stir quickly for 1 minute to deglaze pan. Lower heat to medium and add syrup and garlic paste; stir combine.
  4.  Add shaved Brussels sprouts (either slice thinly with sharp knife or mandolin or buy prepared) to skillet and saute for approximately 3 to 4 minutes, stirring frequently, until beginning to soften and caramelize.

Tips: Finely slice the Brussels sprouts with a knife or mandolin – or just by them pre-prepped from the produce section of your market.  Also, it’s important to add the paprika to the beginning of the saute so the spice has time to bloom, lending a richer and deeper flavor – this is a trick of trade with chefs fiitfoodierun collage Also, I want to share with y’all an upcoming event that so matches my personality and interests, I’m assuming it must have been put together specifically for me! But, I want you to come join the fun too – it’s the Fit Foodie 5k Weekend hosted by Cooking Light and Health magazines. In addition to the 3.1 mile race, there are gourmet tastings from Texas chefs, fitness demos, sunrise yoga, an obstacle course and boot camp. Allison Sweeney from The Biggest Loser television show will be there signing her newest book and showing support for the race beneficiary, City of Hope. City of Hope is a leading treatment and research center for cancer, diabetes and other life-threatening diseases – 10% of all race entry proceeds benefit this official charity.

The Fit Foodie Weekend is coming up quick (Sept. 12 – 14), but it’s not too late to register!  Use the promotion code FITFORK and get 10 percent off your registration. Please let me know if you are coming by sending me a note in the comments – I’d love to plan a meet up! Disclaimer: This post was sponsored by Foodie.com, however all opinions, comments and recipes are my own.  Also, I am an ambassador for The Fit Foodie Race Series – whoot, whoot!

Bunch of Healthy Recipes for Banana Lover’s Day

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Happy Banana Lover’s Day!  I really NEED to celebrate this “a-peeling” food holiday – my potassium levels need a boost thanks (or no thanks) to all this hot weather running. In addition to keeping muscle cramps away, I think bananas are just a great all-around fruit. Not only are they cheap and tasty, but bananas are filled with fiber, antioxidents and other nutrients needed for optimal health.  Bananas are also a great source of tryptophan which the body converts into serotonin to get you in a good mood!

So, let’s peel a banana and get happy! Here are some of my favorite ways to enjoy bananas:

banana milk and cereal

Eat a banana on or with your cereal. Better yet, pour banana-flavored Core Power over healthy cereal for an extra punch of protein.

banana peach smoothie with cinnamon

Cinnamon Banana Peach Protein Smoothie – Add ½ frozen banana ,frozen peach slices and a sprinkling of cinnamon to your choice of milk (almond, soy, Core Power) and blend with ice until smooth.  It’s the cinnamon and natural sugars that help with alertness and brain function.

jennifer fisher - grilled bananas - main photo option1

Grilled Chocolate Raspberry Banana Boats  – Say goodbye to the end of summer grilling with these warm and gooey sweet treats – kinda like s’mores, but so much better!

banana protein balls

Baked Banana Protein Donut Holes – Take one step out of the morning rush by baking a batch of these mini-bites the night before – just grab a coffee along and you’ve got a decent breakfast to eat on the go.jennifer fisher -thefitfork.com - multigrain pb banana muffins

Multi-Grain Peanut Butter Banana Muffins – The kids love to discover these moist muffins in their lunch boxes and often request them as an afternoon snack –I like to eat mine as a refueling reward after a workout. So delicious and they freeze well, too!

honey granola with chocolate, almonds and banana protein

Not So Chunky Monkey Granola – This healthy granola recipe uses mashed banana as the binder and is speckled with freeze-dried banana chunks and chocolate chips – yum!

banana foster parfait

Bananas Foster Parfait — Check out this scrumptious yet sensible treat from CookingLight.com made with Greek yogurt, pecans and bananas — I won’t even tell if you use rum! If you don’t have enough BANANA INSPIRATION yet, check out this collection of 75 Banana Recipes!

Wrap crown of banana bunch with plastic wrap to delay over-ripening.

Wrap crown of banana bunch with plastic wrap to delay over-ripening.

Did you know if you put plastic wrap around the crown of bananas, the bunch will keep for 3 – 5 days longer. I learned that fruit-lovers fact, along with some other really freakin’ awesome ways to keep produce fresher longer, from fellow Fitfluential Ambassador Jill Conyers.   Also keep in mind that bananas produce more ethelyne gas than any other fruit; so, you’ll want to keep them alone in their own area on the counter to maximize freshness – not in a mixed fruit bowl!

So, how many bananas do you eat a week? What is your favorite banana recipe?

Love a Loaf | Herb Whole Wheat Monkey Bread Recipe

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you hate me breadBread is not necessarily the enemy. True, some people have Celiac disease and legitimate allergies to gluten and really cannot consume it without serious health repercussions leading to malnutrition. I understand. Recently though, I’ve noticed a wave of worriers, let’s call them gluten alarmists, who won’t touch traditional bread, pasta or other foods containing gluten with a 10-foot pole – in public, anyway. These folks might truly believe they are taking the healthy and virtuous high ground, but little do they realize that some (not all) of the processed gluten-free products marketed to them are filled with more calories, sugars, fillers and carby stuff.  You’re better off just eating the bread or making your own gluten-free goodies (check out this chocolate chip cookie I make for a special kid with allergies).

litehouse jennifer fisher bread and iitalian herb butter panini 700I also don’t have a problem with “carby” stuff – people always think I’m no-carb, low-carb, Paleo diet, Atkins, the Zone or whatever. True, I do typically eat a lower carb and higher protein diet, but not exclusively. I eat a what seems like an elephant’s portion of complex carbs daily in the form of vegetables and fruit, but when I want a sandwich, I eat it on bread. When I eat a burger, I have it on a bun. Okay, sometimes just one side of the bun, I’ll admit – but that’s so I can enjoy the sweet potato fries too! Plus, as an athlete, I require carbs as a quick source of energy – when the book The Paleo Diet for Athletes: The Ancient Nutritional Formula for Peak Athletic Performance came out, the authors finally acknowledged that the right carbs have a time and place.

Unless it’s a medical concern, let’s not worry so much about the gluten or the carbs. Instead, the best bet for a long life of living well focuses on a balanced diet that includes an allowance of carbs . . . and this means bread! When choosing breads, select whole grains whenever possible – whole grain products are higher in fiber and other nutrients than their bleached white counterparts and have been shown to play a role in the reduction of diabetes, heart disease and other chronic issues.  I was shocked to find out that only 3 percent of adults and 8 percent of kids are getting the recommended 3 servings of whole grains per day. Even though I already was a fan of whole grain bread, I completely switched over to serving whole wheat pasta and brown rice about five years ago and this just seems normal to the kids now.

Here’s one of my favorite easy, weekday bread treats:

jennifer fisher litehouse herb parm monkey bread

 Herb Parmesan Whole Wheat Monkey Bread Recipe

  • 2 14-ounce cans “grand” or “jumbo” style refrigerated whole wheat biscuits*
  • 3 Tbsp. Italian Herb Blend*
  • 2 Tbsp. finely diced red onion
  • 1 Tbsp. finely diced fresh garlic
  • ½ cup grated Parmesan cheese
  • ¾ cup butter

1. Cut each biscuit into quarters and separate pieces.

2. Mix all herbs and parmesan cheese in a bowl. Add dough pieces and toss around to coat evenly.

3. Layer pieces in a 9” x 9” baking dish or Bundt pan.

4. In microwave-safe dish, melt butter on and pour over dough pieces.

5. Bake in 375 F degree oven for 25 – 30 minutes or until golden brown.

 *Granted, these are only made with “some” whole wheat flour – but still a good compromise to scratch baking or going with an all bleached and enriched convenience product.

 **I am fond of Litehouse Food’s Instantly Fresh freeze-dried line of herbs and herb blends.