Gluten-Free Almond Protein Waffles with Dark Cherry Syrup

Weekends are for waffles, especially around the holiday season! I “leggo” the typical waffle a long time ago, they are so carb heavy and the straight-up sugariness would always leave me with the hangries an hour or two later. But, not so with my Almond Protein Waffles with Dark Cherry Syrup when I pump up my waffles with a little protein powder, almonds and a little Greek yogurt on top, I get a morning meal that makes me feel fuller longer.

Gluten-Free Almond Protein Waffles with Dark Cherry Syrup are a better way to fuel up in the morning -- also sugar free and dairy free (without Greek yogurt topping).

I’ve used a gluten-free flour blend to keep it friendly for those with intolerances and it’s also dairy-free if you choose not to dollop with Greek yogurt at the end. Depending on what type of preserves you choose at the store, the recipe can also be refined sugar free.

black-cherry-almond-protein-waffles

Feel free to make a double batch, let cool, and then stick in the freezer for a quick and easy breakfast later – they are so good sandwiched with nut butter in the middle (and convenient for car munching)!

breville-waffle-makerMy old-school, weary waffle maker is on it’s last legs and I’ve asked Santa to take me to the next-level of waffle making with the Smart Slice Waffle Iron from Breville. It has “Waffle IQ” — I need those smarts!

Also, please take a look-see at these other healthy waffle recipes that will start your morning off most magnificently – I have a sweet and a savory option for you!  Why not make some for your holiday guests?!

 

Gluten Free Pumpkin Spice Latte Waffles perk up fall breakfast and brunch -- perfect for Thanksgiving an

Gluten-Free Pumpkin Spice Latte Waffles

 

 

 

 

Hatch Green Chile Cornbread Waffle with Egg - TheFitFork.comGreen Chili Cornbread Waffles with an egg on top!

 

 

 

So, whatcha doing this weekend? Making waffles? What is you favorite type of waffle and/or topping? Please share (so I can drool) in the comments below – XOXO, Jennifer 

 

Gluten-Free Almond Protein Waffles with Dark Cherry Syrup
Prep Time
10 mins
Cook Time
20 mins
Total Time
30 mins
 
Fill up your tank with these easy gluten-free waffles that are boosted with protein powder and sweetened with a healthier syrup if delicious dark cherries.
Course: Breakfast
Cuisine: American
Servings: 8 servings
Ingredients
For Waffles:
  • 1 cups gluten-free baking blend
  • 1/2 cup cup protein powder, vanilla
  • 1/2 cup almond meal
  • 2 teaspoons baking powder
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon sea salt
  • 2 large eggs
  • 1 teaspoon vanilla extract
  • 2 tablespoons coconut oil
  • 1 1/2 cups Almond Milk
For Syrup:
  • 1 1/2 cups frozen, pittend dark cherries
  • 3/4 cup cherry juice or pomegranate juice works too
  • 1/2 cup cherry preserves
  • 1/2 cup real maple syrup
Toppings
  • 1/2 cup Greek yogurt
  • 1/3 cup toasted, unslated slivered almonds
Instructions
  1. Preheat waffle maker to medium heat.
  2. Place gluten-free flour blend, protein powder, almond flour, baking powder, baking soda and salt in large bowl and whisk to combine.
  3. In smaller bowl, whisk together legs, vanilla extract, butter and milk until frothy.
  4. Stir wet mixture into dry mixture until combined; okay if a few lumps.
  5. Using a 1/2-cup measuring cup, scoop mixture onto waffle maker. Spread evenly and close. Let cook for about 2-3 minutes or until golden brown.
  6. To make syrup, add frozen cherries to medium sauce pot and pour in juice. Stir in cherry preserves and real maple syrup; bring to light boil for 1 minute. Reduce heat and let simmer until thickened and syrupy, approximately 20 minutes.
  7. To serve, pour syrup over waffles and top with a dollop of greek yogurt and toasted almonds.

Chai-Spiced Potato Muffin Bars are Spuds for Speed!

This post is sponsored by Potatoes USA  however all opinions, comments, recipes and enthusiasm are my own!

Potatoes are a healthy source of energy-providing carbs for the athlete.

Ever heard the expression “all meat and no potatoes”?

Ironically, this old-school insult means, “Dude, you’re fat!” But, many would probably assume the opposite in this high-protein diet world where we’re all freaking out over carbs. Yes, while protein is good, so are carbohydrates. I’m not talking about sugary or highly-processed carbs that are stripped of their inherent wholesomeness, I’m talking about complex carbohydrates – like the very healthy potato.

Can I get a virtual high-five for the potato?!

As a lifelong athlete, I’ve used potatoes as part of my training diet year after year. Potatoes are an on point food choice to help fuel an active lifestyle. Spuds for speed, that’s what I’ve always told people! Potatoes are packed with complex carbs to provide the energy my body and brain needs to train, compete and recover optimally. Because they are unearthed from the ground, potatoes are also a great source of minerals including potassium, iron and magnesium. Athletes need these things in abundance and that’s why potatoes are actually a common sight along the courses of ultra-marathons, Ironmans and century rides.Pull ups with a 10 lb bag of potatoes!Oh, and you can use a 10-lb. bag of potatoes for a pull-up challenge!

Other potato perks — they come in their own wrappers, are simple to cook, extremely versatile in recipes and are inexpensive – I just love the cleverness of Mother Nature! If you need a healthy,             balanced meal on the quick and cheap, it’s a loaded baked potato piled high with all the leftovers in your fridge for the win.

Pull up with 10 pound bag of potatoes

Another way I love to eat potatoes, just roasted in a pan with some olive oil.

If you’re getting bored with potatoes, think creatively. There are so many other ways to enjoy them than the traditional baked potato. Plus, there is a rainbow array of varieties including white, red, russet, yellow, purples, fingerlings and petite potatoes. While my go-to side dish the night before an endurance event is a simple baked potato with salt, I am way more potato crazy in the weeks leading up to a marathon or long beastly obstacle race. Mashed, minced, toasted, riced, pureed, grilled, spiralized, oven-fried … whew, I’m the Bubba Gump of potatoes.

Chai Spice Potato Muffin Bars

Today I’m sharing a unique and family-approved way to eat your potatoes that includes a healthy balance of protein – and, by the way, a medium (5.3 ounce) potato has more than 3g of protein on its own! My recipe for Chai-Spiced Potato Muffin Bars uses the fluffy innards of a baked potato along with Greek yogurt, eggs and a scoop of protein powder to create a marvelously moist “bar” that has the texture of a muffin. Each muffin bar has only 70 calories and no sugar, but 10 grams of energy-boosting carbs and more than 6 grams of protein. Plus, between the potato and protein powder, there’s no need to use any type of flour, other grain or filler, meaning these muffin bars are gluten-free.

Chai Spice Potato Muffin Bars are gluten-free, sugar-free and a smart way for runners, obstacle course racers, triathletes and other endurance athletes to fuel up and recover optimally.

I devour these Chai-Spiced Potato Muffin Bars for pretty much any occasion – breakfast, pre-workout fuel, post-workout recovery snack, and dolloped with fruity yogurt for a healthy dessert. I betcha these special spud snacks won’t last long at your house. That’s why I always bake two batches and freeze bars from the second batch individually in zip-top bags for grab-and-go munching – they are always thawed out after my workout!

Get spud smart and get more information about how potatoes power performance at PotatoGoodness.com/performance!

How are you putting potatoes on your plate? Favorite recipe? What’s the last endurance event  you tanked at? tanked at? Do you think you needed more carbs?! Please share in the comments – XOXO, Jennifer

Chai-Spiced Potato Muffin Bars
Prep Time
10 mins
Cook Time
20 mins
Total Time
30 mins
 
Fuel your next run or workout with this nutritionally balanced energy bar that will optimize performance -- the potatoes provide healthy carbs for energy plus potassium for hydration.
Course: bread, Breakfast, Dessert, Snack, Worout
Cuisine: American
Servings: 8 bars
Ingredients
  • 2 medium Russet potatoes to yield about 1 cup of flesh
  • 1 teaspoon vanilla
  • 1 teaspoon ground cinnamon
  • 1 teaspoon ground ginger
  • 1/4 teaspoon ground nutmeg
  • 1/4 teaspoon ground cardemom
  • 1/4 teaspoon ground cloves
  • 1/4 cup stevia baking blend
  • 2 large egg
  • 1/3 cup unsweetened plain Greek yogurt
  • 1/4 to 1/3 cup milk of choice
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon salt
  • 1/2 teaspoon ground pepper
  • 2/3 cup vanilla or unsweetened protein powder
Instructions
  1. Heat oven to 375 F degrees.
  2. Wash and dry potatoes and pierce around sides with fork. Place in center of microwave and cook on high for approximately 4 minutes, or until yielding when squeezed and soft and fluffy inside. Cut in half, and allow to cool to room temperature.
  3. Using a tablespoon, scoop pulp of potato and place in blend, discarding skins. Add eggs, Greek yogurt and ¼ cup of the milk and blend until smooth. Next, pulse in vanilla, cinnamon, ginger, nutmeg, cardamom, cloves, and white pepper until just combined.
  4. In small bowl, mix together baking soda, salt, white pepper, and protein powder. Pulse this mixture into the blender in batches until smooth, adding the additional milk if batter seems to thick.
  5. Prepare 9” x 9” rimmed baking pan with cooking spray. Pour in batter and bake for approximately 14 to 16 minutes or until turning lightly golden brown and toothpick pulls clean from the center. Let cool for 30 minutes and cut into 8 bars.
  6. Dust with additional cinnamon and a bit of powdered sugar, if desired.

Artichoke Blue Cheese Baked Eggs for Holiday Brunch

The holiday season is imminent and busy shoppers are filling their baskets with hams, birds and beef roasts to deck out dinner table.  But, let’s not talk turkey, let’s talk eggs! With Thanksgiving, Christmas and all the other equally celebratory winter holidays that people hold near and dear, many of us will find ourselves hosting guests. And, in my experience, guests are always ready to eat from sun up to sun down.  I’m happy to  all my ravenous revelers, in fact I love cooking for company — I just don”t like to feel rushed in the morning.

Artichoke Blue Cheese EggsMy easy Artichoke and Blue Cheese Egg Bake comes to the rescue on so many levels – it’s simple to make, can be prepped the night before and kept in the fridge until next morning, can be make in individual servings or in one big family-style pan, and . . .most, it just tastes delicious!

Artichoke and Blue Cheese Egg Bake

Artichoke and Blue Cheese Egg Bake makes is a beautiful recipe for brunch or breakfast. Lovely for holiday entertaining.

Who wants a bland, boring breakfast when the flavors of blue cheese and artichokes are ready to add extra AMAZING to the day?! Also, there are tomatoes and a ton of spinach in this recipe, so it’s also kinda like eating a salad for breafast or brunch. This statement makes even more sense when I tell you that blue cheese dressing is one of the secret ingredients!  artichoke blue cheese egg bake prep

I actually posted this egg recipe in January 2104 after developing for Litehouse Foods using their award-wining Simply Artisan Reserve Blue Cheese Crumbles and OPA Blue Cheese Dressing (made with Greek yogurt). Because it has been so popular, I decided to refresh the photos — oh, and also it will be featured in an upcoming 2017 food calendar!   Ooh, I wonder if it will be the centerfold — keep you posted!

This is the perfect breakfast to power up for all that upcoming Black Friday shopping or as a simple, light dinner when you come home from the shop-a-thon and need quality protein and healthy veggies for recovery.

What do you like to serve holiday house guests for breakfast? Are you running in a Turkey Trot this week? What has your best shopping deal been so far (I know it’s early) — please share in the comments, XOXO – Jennifer 

Artichoke Blue Cheese Baked Eggs
Prep Time
10 mins
Cook Time
20 mins
Total Time
30 mins
 
Wake up to bold and beautiful baked eggs featuring artichokes, blue cheese, spinach and tomatoes. Easy to prep night before and then just stick in the oven.
Course: Breakfast, Main Dish
Cuisine: American
Servings: 4 servings
Ingredients
  • baking spray
  • 3 to 4 ounces fresh baby spinach, wash and dried
  • 1/2 cup blue cheese dressing I used OPA Blue Cheese from Litehouse Food
  • 2 tablespoons diced red onion
  • 1 tablespoon snipped fesh chives
  • 15-20 grape tomatoes, halved
  • 1 7.5 ounce jar, quartered, marinated artichokes
  • 8 large eggs
  • 4 ounces blue cheese crumbles
Instructions
  1. Preheat oven to 375°.
  2. Lightly spray 4 ramekins or small gratin dishes with baking spray. Coarsely chop spinach and divide evenly among dishes.
  3. Drizzle even portions of blue cheese salad dressing over spinach and sprinkle with red onion.
  4. Slice grape tomatoes in half and drain liquid from jar of artichoke hearts. Place tomatoes and artichokes around perimeter of dishes.
  5. Gently crack 2 eggs over top of spinach mixture, taking care not to break yolk. Repeat for remaining 3 personal-sized baking dishes. Sprinkle tops with chives. This may also be made in a 8” to 9” round baking dish with all the ingredients for “family style.”
  6. Place dishes on a rimmed baking sheet and place on center rack of oven. Back for approximately 20 minutes or until egg whites have set and yolk has achieved desired level of doneness.
  7. Remove from oven and sprinkle tops with an even portion of blue cheese crumbles. Let cool for 2 to 3 minutes before serving.

PSL & Thank You! Gluten-free Pumpkin Spice Latte Waffles

Gluten Free Pumpkin Spice Latte Waffles perk up fall breakfast and brunch -- perfect for Thanksgiving anPumpkin fans, you’re going to love these waffles a latte! They are crispy on the outside, soft and delicious on the inside with the comforting flavors of pumpkin, fall spices and coffee. Yup, coffee for that little extra morning kick — nothing like keeping the love for PSL strong! Gluten-free Pumpkin Spice Latte Waffles are a must-make for your next weekend brunch – heck, even throw a scoop of coffee ice cream on top for an amazing autumn-inspired dessert!

Gluten Free Pumpkin Spice Latte Waffles perk up fall breakfast and brunch -- perfect for Thanksgiving and holiday entertaining.

bite-of-pumpkin-spice-latte-wafflesMade with gluten-free ingredients, nutrient-rich pumpkin, and coconut oil and coconut sugar (low glycemic impact), my waffles are so much healthier than those frozen store purchased alternatives – and really not that hard to prep. My recipe makes 12 huge, 4-square waffles (so 48 individual waffles), that can be stored in the freezer and popped in the toaster oven on those crazy mornings.

 

 

 

Sugar Free Pumpkin Protein Donuts with Cinnamon FrostingSugar Free Baked Pumpkin Donuts with Cinnamon Frosting

No added sugar in these scaled down delights — fun for a Halloween day breakfast or snack.

Need a mini donut pan?

 

 

 

Pumpkin Pancakes with Pecans, Caramel & Greek Yogurt - TheFitFork.comPumpkin Pecan Oat Pancakes

 

All-time winner, any season, with my family — I stockpile canned pumpkin just to make these in the summer!

 

 

 

 

pumpkin-vanilla-chai-oats-cupPumpkin Vanilla Chia Protein Oats

Make this one in the slow-cooker – added protein powder makes this breakfast a long-lasting winner.

 

 

 

 

 

What is your favorite pumpkin spice flavored recipe or product of the season? Please share in the comments, XOXO — jennifer

Gluten-free Pumpkin Spice Latte Waffles
Prep Time
5 mins
Cook Time
30 mins
Total Time
35 mins
 
Perk up your fall breakfast or brunch with a stack of these fall-flavored waffles that are sure to please the whole family.
Course: Breakfast
Cuisine: American
Servings: 12 large (4-square) waffles
Ingredients
  • 2 cups oat flour *see note below about making own
  • 1 cup brown rice flour
  • 2 tablespoons baking powder
  • 1 teaspoon baking soda
  • 1 teaspoon salt
  • 1 tablespoon ground cinnamon
  • 2 teaspoons ground ginger
  • 1 teaspoon ground nutmeg
  • 1/2 cup coconut sugar can substitute brown sugar
  • 4 large eggs
  • 15 ounce can pumpkin puree scant 2 cups
  • 1 cups strong brewed coffee, cooled
  • 1.5 cups milk of choice
  • 1/2 cup coconut oil, liquid
  • 1 teaspoon vanilla
Instructions
  1. Mix together flours, baking powder, baking soda, cinnamon, nutmeg, ginger, and salt in large bowl.
  2. In a second bowl, add eggs, sugar, pumpkin, coffee, milk, coconut oil and vanilla; beat well.
  3. Gently fold in the flour-spice mixture to the moist mixture.
  4. Cook according to your waffle iron directions, until a deep golden brown and crispy on the outside.
  5. Serve with honey butter, maple syrup or your favorite toppings.
  6. * You can make your own oat flour by putting old-fashioned or quick-cooking oats in a food processor or blender and pulsing until they are finely ground. Oats are gluten-free by nature, by if you have an allergy, make sure that you are buying certified gluten free oats that have been processed in a gluten-free facility.

Fig Cardamom Protein Mug Cake (Stevia-Honey Blend) #UseNectar

I make no excuses, I have a sweet tooth. Almost daily I eat chocolate, coated on almond for balance. Ha ha! I love fruit just as much as chocolate, and in my dream life would have a personal chef at my beckoned call to serve me sliced watermelon and pineapple drizzled with passion fruit. Oh, and figs. Give me all the figs, especially figs with honey. Fresh Figs with Truvia Nectar - a stevia-honey blend that is a great replacement for whole honey, sugar and agave.

Truvia NectarHowever, even too much of Mother Nature’s “candy” can start to rack up the calorie and carb count and that’s why I have fallen in love with a new product from a brand we all know, Truvia® .  Truvia® Nectar is a blend of stevia and honey that makes a great substitute agave, sugar, and honey – and it only has 10 calories and 2g carbs per serving.

Since I love having my “sweet” protein things for breakfast – protein shakes, mug cakes, fruit-speckled oatmeal and such, decided to make a protein mug cake using Truvia® Nectar – I’m calling it ‘Stevia-Honey Blend’ Fig Cardamom Protein Mug Cake and it works equally well for a healthy dessert as it does a protein-packed, lower-carb breakfast.

(Stevia Honey Blend) Fig Cardamom Protein Mug Cake makes a great breakfast or healthy dessert.

This recipe is as simple as lining a 16-ounce coffee mug with sliced fresh figs, adding a drizzle of the stevia-honey blend and then topping with my go-to recipe for a vanilla protein mug muffin (that has been sweetened with Truvia® Nectar and spiked with cardamom, cloves and cinnamon). You can use the protein powder of your choice and a regular flour or gluten free mix. The, just pop in the microwave for about 90 seconds and get your figgy jig on! Figs in Mug

Fig Protein Mug Muffin using Truvia NectarAfter “baking” in the microwave, you can enjoy this sweet treat right out of the mug with a spoon, but I prefer to serve it upside-down cake style and invert it only a dessert plate so that I can see the beautiful figs on top.  A dollop of Greek yogurt, extra slice of fig and drizzle of Truvia® Nectar make this mug cake recipe extra special.  Truvia Nectar on Fig Cake

Truvia® Nectar reasonably priced at about $6 per 300 gram bottle (120 servings!), I found mine at Target. You’ll also find all of the other stevia-based sugar alternatives that Truvia sells.

Honey and Lemongrass Broiled Grapefruit - TheFitFork.comI thought the taste was fantastic and have also used it to sweeten my coffee,  stirred into plain Greek yogurt topped with nuts, and in other recipes like this Salted “Honey” and Ginger Broiled Grapefruit. Truvia® Nectar is truly a sensible way to replace honey’s calorie content without sacrificing sweetness. Truvia Nectar

So, sweeeeeeeeeet! Truvia is offering a free sample of Truvia® Nectar, make sure to get your free sample today!

Are you a sweet or savory person in the morning? Are you getting your 25 to 30 grams of protein for breakfast? How would you use Truvia Nectar? Please share in the comments below – XOXO, Jennifer

(Stevia-Honey Blend) Fig Cardamom Protein Mug Cake
Prep Time
3 mins
Cook Time
2 mins
Total Time
5 mins
 
Keep breakfast or dessert lower carb & higher protein with my sweet, succulent & super quick recipe for Fig Cardamom Mug Cake that uses stevia-honey blend.
Course: Breakfast, Dessert, Fruit
Cuisine: American
Servings: 1 serving
Ingredients
  • baking spray
  • 2 large figs (any variety), sliced crosswise
  • 4 teaspoons Truvia Nectar (divided)
  • 2 tablespoons vanilla protein powder your favorite
  • 1/4 cup gluten-free baking blend
  • 1/4 teapoon baking soda
  • 1/4 teaspoon ground caradmom
  • 1/4 teaspoon ground cinnamon
  • 1/4 teaspoon ground cloves
  • 1 large egg
  • 6 tablespoons unsweetened vanilla almond milk
  • Garnish - Greek yogurt, more Truvia Nectar, more figs optional
Instructions
  1. Spray a large microwave-safe 16-ounce coffee mug with cooking spray. Line figs in bottom of mug and halfway up sides, drizzle figs with 1 teaspoon of Truvia Nectar. Set aside.
  2. In small bowl, combine protein powder, gluten-free baking mix, baking soda, cardamom, cloves and cinnamon. Stir together until combined well.
  3. Whisk in egg, almond milk and remaining Truvia Nectar until combined.
  4. Pour into sprayed coffee mug, over figs, and microwave 1 minute 30 seconds, or until cooked through. Microwave times may vary depending on your appliance. Cake will rise above rim and then “fall” once removed from microwave.
  5. Remove mug and invert onto plate, gently slide out cake. Let cool for 2 minutes. Top with Greek yogurt, additional figs and Truvia Nectar drizzle, if desired.