Category Archives: Nutrition & Wellness

Healthier Comfort! {Lightened} Cheesy Cauliflower Quinoa Casserole Recipe

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When you hear the words “melted cheese,” what comes to mind? I think of all kinds of comfort foods like homey mac & cheese, ginormous slices of mozzarella blanketed pizza blanketed, and hot Tex Mex queso and a basket of chips. However, all this ooey, gooey goodness comes with high-fat, high calorie consequences if I’m not careful. But, there are a few tweaks and tricks that will allow you to enjoy cheese in recipes while keeping you light on your feet (and hands)!

yoga handstand pose jennifer fisher

My cheese tips & tricks will keep you light on your feed (and hands)!

First of all, portion control. Just because you CAN eat a whole batch of cheese sticks, doesn’t mean you should. Second, moderation in the use of cheese as an ingredient – if a recipe calls for 1 cup, cut back and see if a little less will still yield the same effect. If you don’t want to sacrifice the “creaminess,” often you can also substitute a little Greek yogurt or a roux made with low fat milk as in my {Lightened} Cheesy Cauliflower Quinoa Casserole recipe below. Another way to keep cheese the star of the dish without globbing it on is to use a high quality cheese. Fresh cheese and artisan cheese taste so much better than the dried out, shredded stuff hanging in the bags at the supermarket – the taste is more pronounced and therefore you can use less!

aged cheddar cheese thefitfork

Recently, I took advantage of this last healthy cheese tip, by making a comforting casserole with a ton of healthy swaps.   First off, I used one of my favorite cheeses – Kerrygold Aged Cheddar – as the topping on my {Lightened} Cheesy Cauliflower Quinoa Casserole. Kerrygold Aged Cheddar is a cheese made from the milk of grass-fed cows and then aged for taste for one year – it’s described as “rich and full-bodied with a smooth finish” and I agree (nom,nom).  By using aged cheddar as the bold accent on top of the recipe, I was able to cut significantly on the cheese used within the interior of the casserole – in fact, only two ounces were stirred into the easy roux that had been kept light with low-fat milk and just a skosh of canola oil (no butter)! Also, instead of traditional rice or noodles, I used quinoa in this healthy casserole recipe for added protein – although it has no meat, it could make a hearty side dish as part of a Meatless Monday dinner.  Oh, and it has cauliflower – it just seems to turn to creamy, dreamy butter in this dish!

cheesy quinoa bake

{Lightened} Cheesy Cauliflower Quinoa Casserole Recipe

  • 1 ½ tablespoons canola oil (divided)
  • 1 cup uncooked quinoa, rinsed and drained
  • 1 ¼ cup water
  • 1 12-oz bag microwave-in-bag frozen cauliflower florets
  • ½ teaspoon salt
  • ½ teaspoon ground black pepper
  • 1 ½ cups chopped sweet yellow onion
  • 1 tablespoon minced garlic from jar
  • ½ cup 1% milk
  • 2 ½ Tablespoons all-purpose flour
  • 1 ½ cups chicken stock
  • ½ cup grated Parmesan cheese (2 ounces)
  • 1 cup sharp cheddar cheese (4 ounces)
  1.  Heat medium sauce pan over medium-high heat. Add 1 ½ teaspoons oil and coat pan. Add quinoa and cook for 2 to 3 minutes until lightly toasted; stir frequently.
  2. Add 1 ¼ cups water and bring to a bowl. Cover, reduce heat and simmer for 15 minutes or until water is absorbed.
  3. Preheat oven to 400 F degrees.
  4. In large skillet, add remaining 1 tablespoon oil in pan and sauté onions for 3 to 4 minutes until softened and turning golden. Stir in garlic during last 1 minute of cooking.
  5. In small bowl, whisk together milk and flour; stir chicken broth, salt and pepper into this mixture.
  6. Add milk-broth mixture to skillet and bring to a boil; stirring constantly for 2 minutes or until thickened.
  7. Remove skillet from heat and stir in Parmesan cheese until melted.
  8. Microwave cauliflower according to package directions. Carefully remove from bag and very coarsely chop.
  9. Stir in quinoa and cauliflower into Parmesan mixture.
  10. Place in 1 ½ to 2 quart baking dish that has been lightly coated with cooking spray. Or, you can do in individual ramekins as pictured below.Top with grated cheese.
  11. Bake at 400 F degrees for 15 – 20 minutes, or until heated through and cheese bubbling and lightly browned on top.
  12. Serves 6 – 8.

cauliflower quinoa ramekins

Cooking Light Best Cheese RecipesOkay, so I won’t lie. I was inspired to make this cheesy, delicious dish after getting my October issue of Cooking Light magazine. Hello, the headline is “Our Best Cheese Dishes” and it included a kid-friendly, make-ahead recipe for a Broccoli Quinoa Casserole with Chicken — of course, I HAD to tweak it and make it my own. Check out some of the other healthier cheese recipes from Cooking Light – you will be drooling!

 

What is your favorite type of cheese or recipe using cheese?

This post is sponsored by Cooking Light and KerryGold. I received free products / gifts in return for this post; however, all opinions and content (unless otherwise noted) are my own. 

Great Grapes! An Awesome Fall Fruit for Running & Recipes

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benefits of grapes for runners edit

We all know grapes taste great and are a healthy snack; it only makes sense that they can be the perfect little pick-me-up in a running nutrition plan. While there is a growing contingent of people trying to avoid carbohydrates all together, foods that provide both simple and complex carbs are needed to optimize athletic performance and recovery. Most (but not all) carbs in your diet should be “complex” to provide a steady state of energy. Basically, because of the starchy cell structure in complex carbs (like whole grains and potatoes), your body takes longer to break them down and, therefore, sends the glucose through your bloodstream at a slower pace – less chance of a  sugar high and subsequent crash. But sometimes you need a quick source of energy, especially if you’re a runner, athlete or need some quick brain power – this is where the simple carbohydrates come in. Simple carbohydrates can be refined (like table sugars, candy, syrups and processed foods) or natural – always go for the natural because you also get the added benefit of vitamins, minerals and other nutrients found in the food!

 

Grapes are all-natural, simple carbohydrates that are easy for runners to consume for quick energy. Eat a handful before you go out for a run or recover from your workout with a smoothie made with grapes and a little protein powder. One thing I love about using grapes in my running diet is that they can be frozen and packed in a zip-top bag for a mid-workout snack on long run days or marathon races – so much healthier that a refined sugar goo!  And, when you consider that grapes are about 80 percent water, they’re a good food source for hydration. How very thoughtful of Mother Nature to have individually “wrapped” each grape for less mess – you couldn’t take slices of banana along like this!

There is a “bunch” of health research that athletes will appreciate knowing about grapes. For example, a study published in Molecular Nutrition and Food Research found that compounds in red grapes (and blueberries) may boost the immune system when combined with vitamin D. Also, according to the California Table Grape Commission, all grapes (whether green, red, purple or black) are an abundant source of antioxidants and other polyphenols that can help neutralize harmful free radicals responsible for cell inflammation but also helps lessen the chance of being afflicted with one of many harmful health conditions including cardiovascular disease, diabetes and some cancers.

grapes and running shoes

I also love to use grapes as an ingredient in my recipes – that is if I can keep them away from my kids who have been known to devour five pounds in a single day. I recently developed this fall fruit salad recipe for the Litehouse Food’s Living Litehouse Blog – Grape Walnut & Blue Cheese Salad Recipe! Oh, the combination of sweet grapes with the pungent cheese and crunchy nuts is divine!

fall fruit salad with grapes

 

Grape Walnut & Blue Cheese Salad Recipe

  • 2 lbs grapes (any variety or assorted)
  • 6 oz. crumbled blue cheese
  • 1 cup raw walnut halves
  • 2 tbsp olive oil
  • 2 tablespoon red wine vinegar

Wash grapes and pat dry. Add to bowl, sprinkle with blue cheese crumbles and walnut halves. Drizzle on olive and and vinegar; toss. May be made ahead and kept in the refrigerator.  Serves 8. 

grilled citrus chicken and grapesAnother favorite way to creatively use grapes is to skewer them up like little tomatoes when grilling, like I did in the recipe from the summer – Lemon Lime Chicken with Grilled Grapes Recipe! If it’s already too chilly to grill outdoors, you can still grill grapes (which are at their peak in the fall season) inside on an indoor grill or stove top grill pan.

 

 

 

And, check out my makeover on an all-time, all-generation pleaser – the Purple Cow! But, instead of ice cream, I’ve turned this purple treat into a healthy smoothie made with a Core Power High Protein Shake! Or, you could substitute your favorite type of milk instead in this recipe for Purple Cow Protein Smoothie.

creamy grape smoothie

Purple Cow Protein Smoothie: Blend together 6 ounces Concord grape juice, 6 ounces Vanilla Core Power (or milk of your choice) and 3/4 cup frozen grapes. Top with whipped cream and acai berry powder, if desired. Serves 1.

What is your favorite way to eat grapes (wine doesn’t count)?

What is your go-to snack to pack for a long run?

Six Fall Season Smoothie Recipes

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smoothie recipes for autumn

I’m starting off another post with “It’s still in the upper ninety degrees, y’all!” The official start of fall is just a few days away, yet the Texas sun is still burning us up! It’s so hot, the asphalt is sticking to the bottom of my running shoes and the neighbor’s suburban hens are laying hard boiled eggs. Hotter than a stolen tamale, a fur coat in Corpus Christi, or rubbing your eyes in a pepper patch – okay, you get the idea!

That’s why I’m still drinking my daily smoothie – not just as a way to cool off but also nourish myself with lots of healthy ingredients. I’ve pulled together some of my favorite fall season smoothies, each uses either fruit, vegetables or spices that remind me of the awesomeness of autumn.  Even if the arctic air is blowing in your part of the world, just bundle up, these healthy smoothie recipes are too good to pass up – perfect as an on-the-go breakfast or healthy snack.  If I am drinking one of these as a meal replacement or after an intense workout or long run, I’ll add a scoop of protein powder or substitute the milk with a vanilla high protein shake like Core Power.

pear maple smoothie

Pear Maple Chia Chiller: MMM, a little maple syrup (the real stuff) give this pear smoothie the flavor of fall – throw in some chia seeds for some omega-3 goodness.

Pear Maple Chia Chiller Recipe

  • 8 ounces almond milk
  • 1/2 ripe peeled pear
  • 1/2 frozen banana
  • 2 tablespoons cottage cheese
  • 1 tablespoon maple syrup
  • 1 tablespoon chia seeds
  • 1/8 teaspoon cardamom

Add all ingredients into a blender and process until smooth, adding ice to achieve desired consistency. Serves 1.

 

carrot cake smoothie

Carrot Ginger Date Smoothie: This smoothie will have you in whole food heaven and will remind you of a nice slice of carrot cake without all of the cream cheese frosting guilt – get the recipe in my recent post.

 apple cider smoothie

Apple Cider Sipper: If I had an apple tree in my backyard, I’d be making apple creations in the kitchen every day – everything from strudels to cobblers and fritters. Thankfully, I can satisfy my lust for apple desserts with this healthy non-alcoholic cider based smoothie (love the Litehouse Food brand cider).

Directions: In blender blend together 6 ounces almond milk, 2 ounces apple cider, ½ cup unsweetened applesauce, ½ frozen banana and ½ teaspoon cinnamon and pinch of nutmeg.  Add ice, as needed, to achieve desired consistency. Serves 1.

pumpkin pie smoothie thefitfork

Pumpkin Pie Smoothie: My grandma’s pumpkin pie sure brings back memories of family get-togethers in the fall. She always used a gingersnap crust and drizzled the top of her pumpkin pie with caramel. I’ve replicated this deliciousness in a healthier way in my recipe from last year – check it out!

spinach avocado smoothie

Autumn Greens & Avocado Smoothie: I love my lettuces and greens, but only have recently become accustomed to putting them in a smoothie – something about texture. This delicious smoothie is silky smooth and oh-so creamy thanks to a few slices of avocado. You’ll love this one!

Directions: In blender blend together 10 ounces unsweetened almond milk, ½ small avocado, a large handful of greens (like kale, chard, spinach or mixture).  Add ice and bit of honey or Stevia, as needed, to achieve desired consistency and sweetness. Sprinkle with hemp seeds. Serves 1

mango smoothie.

Chai-Spiced Mango Lassi: I love the exotic flavors of chai both served hot and cold. This healthy mango lassi gives you lots of protein and calcium thanks to the milk and yogurt base – keep those bones strong!

Directions: In a blender, blend together 1 cup of milk, 1/3 cup of plain unsweetened yogurt, 1 cup  cubed mango, ¼ teaspoon cinnamon, ¼ teaspoon ginger, pinch of cardamom, pinch of nutmeg and pinch of allspice. Add honey or stevia to taste.

If you are looking for more inspiration, Cooking Light has a yummy collection of creamy, dreamy smoothies to try! You must see (and slurp)!

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?