Category Archives: Breakfast

Chocolate Speckled and Seeded Protein Cookie (Single Serve) + Toaster Oven Giveaway

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This post and giveaway sponsored by Hamilton Beach, but all opinions and enthusiasm are my own!

I never thought I needed a toaster oven and, boy, was I soooo wrong. I changed my mind when recently developed a recipe for Hamilton Beach that would work in their fancy 4 Slice Easy Reach™ Toaster Oven with Roll-Top Door. Honestly, it was my first time using a countertop toaster since back in my childhood days when this is how I made my buttery, cinnamon toast for breakfast! I love the convenience and quick clean up so much, I’m giving away one of these amazing appliances to one of you (enter at bottom of post).

Single Serve Chocolate Speckled and Seeded Breakfast Cookie for Toaster Oven can be made in a conventional or toaster oven! It's also gluten-free and nut-free, plus sugar-free and dairy free without the chocolate chips. 268 calories and 16g protein for this jumbo, giant cookie!

Chocolate Speckled and Seeded Breakfast CookieThe recipe I made for Hamilton Beach was a single serve breakfast cookie Chocolate Speckled and Seeded Breakfast Cookie, a much healthier option than the sugar and butter on white bread treat I would cook up as a kid. Fresh baked from the toaster oven, this cookie is packed with flavor and nutrition thanks to whole grains, seeds, and just a smattering of chocolate to soothe a sweet tooth. The entire huge cookie has just 268 calories and 16g protein – plus it’s gluten-free and nut-free plus sugar free and dairy-free (if you don’t use the chocolate chips). Get the full recipe on Hamilton Beach Every Day Good Thinking blog

Chocolate Speckled and Seeded Breakfast Cookie - TheFitFork.com

So, what’s so awesome about a toaster oven?  Well, for one thing, it doesn’t heat the whole house up, and that’s a major concern here in Texas! But you still get that fresh-baked, crispy texture on foods that the microwave just can’t deliver – the little slide out tray will accommodate so many healthy food options – broil salmon, roast asparagus, bake eggs, make muffins and, yes, even make toast! It fits four slices of toast or even a 9” pizza! A smaller appliance is also so convenient when just preparing a meal for one or two people and works well in a dorm room, RV, cabin, office kitchen or other places where space is tight. Plus, the 4 Slice Easy Reach™ Toaster Oven with Roll-Top Door has several unique features including a removable roll-top door than makes it super easy to clean up!

Chocolate Speckled and Seeded Breakfast Cookie #Recipe + @hamiltonbeach toaster oven #giveaway #ad

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Hamilton Beach 4 Slice Easy Reach™ Toaster Oven with Roll-Top DoorEnter my giveaway to win a handy-dandy 4 Slice Easy Reach™ Toaster Oven with Roll-Top Door , just follow the Rafflecopter instructions below:

 

 

 

 

a Rafflecopter giveaway

Blueberry Pecan Oat Mug Muffin – Master Mix Recipe

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Blueberry Pecan Oat Protein Mug Muffin -- food prep the master mix and have breakfast read in less than 2 minutes.I’m on this mug muffin kick lately. I have a zillion iterations, from Lemon Raspberry Protein Muffin Mug to this Blueberry Pecan Oat Protein Mug Muffin that I’m sharing today. I usually mix up this protein-packed breakfast scoop by scoop in the morning, but I love this one so much that I big-batched it! Meal prep, y’all – I can’t believe I’m so organized. Haha.

Blueberry Pecan Oat Protein Mug Muffin -- food prep the master mix and have breakfast read in less than 2 minutes.

Love Grown FoodsSo, come morning, when I’m not feeling human, all that’s left to be done with my breakfast is add two liquid ingredient (egg white and almond milk) to my mix and stick in the microwave. I tried to use an egg white powder in the mix to make even more convenient, but I didn’t like that so much – plus, how is cartoned egg-white not convenient?! Other things to love  about this Blueberry Pecan Oat Mug Muffin recipe in addition to the homey taste is the wholesome nutrition – it’s gluten-free, sugar-free, low-cal and packed with protein (32 grams protein and about 240 total calories per serving).

When I say that this is a Master Mix Recipe, it means you can swap out the blueberries and pecans for the other dehydrated fruit and nuts of your choosing — bananas & peanut, pineapple & macadamia nut, raspberries & almond are just some ideas!

Blueberry Pecan Oat Protein Mug Muffin Nutrition Label

I ran the nutritional info for you tracker types!

Instead measuring out the oats, chia seeds and pecans separately, I like to just use Love Grown Foods Super Oats with Chia & Nuts – that stuff ROCKS my world.

 

Here’s a run down on most of the products I used in this recipe:

What is your go-to easy meal in the morning? If you were swapping out the fruit and nuts, what would you choose? Please share in the comments — XOXO, Jennifer 

Blueberry Pecan Oat Protein Mug Muffin -- food prep the master mix and have breakfast read in less than 2 minutes.
Print
Blueberry Pecan Oat Mug Muffin - Master Mix Recipe
Prep Time
5 mins
Cook Time
1 hr 30 mins
Total Time
1 hr 35 mins
 
Whip up a big batch of this yummy protein-packed mug muffin mix and enjoy a quick, easy and healthy breakfast all week. Microwaves in less than two minutes!
Course: Breakfast
Cuisine: American
Servings: 8 servings
Ingredients
Master Mix
  • 1 1/2 cup non-whey vanilla protein powder
  • 1/2 cup gluten free baking mix
  • 1/2 cup gluten free oats*
  • 2 tbsp chia seeds
  • 3 tbsp finely chopped pecans*
  • 1/4 cup stevia with 1/2 cup stevia to 1 cup sugar ratio
  • 1/2 cup dehydrated blueberries can sub regular dried
Wet Ingredients for Cooking:
  • 2 1/2 cup unsweetened vanilla almond milk parceled out 5 tablespoons per serving
  • 1 1/4 cup egg white parceled out 3 tablespoons per serving
Instructions
  1. To make master mix, add protein powder, baking mix, oats, chia seed, pecans, stevia and dehydrated blueberries to large mason jar or storage container and shake to blend.
  2. To prepare individual serving, add approximately ½ cup mix into large mug or microwave-safe bowl. Stir in 3 tablespoons of egg white and 5 tablespoons of almond milk. Microwave on high for between 1 and 2 minutes – exact time will vary by microwave strength (the magic time at my house is 90 seconds). Mug cake will rise dramatically while cooking and then settle back down and is “done” when no longer wet and has consistency of a bread pudding.
Recipe Notes

*In lieu of these three ingredients, you can swap out with just a little skosh more than 1 ¼ cup of Love Grown Food Super Oats with Chia & Nuts

Rise & Grind – Benefits of Exercise and Eating Well in the Morning

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7 Benefits of Morning Exercise

As tempting as it is to repeatedly hit the snooze button, check out these seven worthy reasons to workout, run or just get up and get your body moving early in the morning. Of course, if you can’t workout first thing, any time of the day is better than skipping!

Dodge Distractions: When you exercise early, it’s the first thing marked off your “to-do” list. Unforseen opportunities and obligations later in the day, like an unexpected dinner date or working late to meet deadline, can foil even the best-intentioned plan to workout or run.

Elevate Mood: Exercise, any time of the day, instructs the body to release mood-boosting, energizing endorphins the brain. Why not get your workout or “runner’s high” before the rooster crows and enjoy being in this happy place all day long?!

Improve Productivity: Exercise makes you feel more energetic through the day and also increases the release of serotonin, which leads to enhanced mental clarity. Chasing down these two perks early in the early hours just might make your day a whole lot more efficient and awesome.

Boost Calorie Burn: Calories continue to be torched at an increased rate for a couple hours (and in some instances, as long as 10 to 24 hours) after exercise. It makes much more sense to kick up your metabolism sooner rather than later to burn more quickly through the food you are eating all day.

Snooze More Soundly:  It seems contrary, but research shows that people who wake up early to exercise get more sleep in the long run over those who schedule their sweat sessions in the evening. That’s because exercising at night raises your core temperature, heart rate and adrenaline levels to a degree that makes it hard to wind down and fall asleep.

Beat the Big Crowds: Face it, the gym and many running trails get pretty packed right after the work whistle blows. If you hit it early enough, you won’t have to wait in line for your favorite piece of gym equipment or knock elbows and trip over dog leashes on a jog.

Bragging Rights: Telling friends and colleagues “I’ve already run 6 miles and done 50 pushups this morning” totally trumps “Hmm, I might go workout later today.”

Body By Breakfast 5 Reasons You Need a Morning MealEqually important to morning exercise is a good breakfast, I’ve talking about the importance of eating a morning meal so many times in the past — especially one that is protein packed to help taxed muscles recover and fight off the “hangries” until lunch.

calcium). This could vary slightly on the protein powder you are using.If I’m in a hurry,I typically grab a Core Power High Protein Shake out of my gym bag, but if I have a few minutes at home I like to whip a quick recipe like my Lemon Raspberry Protein Mug Muffin or another protein-packed breakfast recipe up my sleeve.

 

Rise and Grind! Why you should WORKOUT & EAT WELL in the morning!

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Do you workout in the morning? Is it a struggle or are you an natural early-bird? Please share in the comments below – XOXO, Jennifer

 

 

Wild Blueberry Coconut Pie Smoothie

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Wild Blueberry Coconut Ginger Smoothie Wild Blueberries . . . I’m, well, just wild about them. I stir them in my oatmeal, toss in my salads, and blend up in smoothies – like this recipe for Wild Blueberry Coconut Pie Smoothie I’m sharing today. This smoothie is super yummy, and yes it tastes like a coconut cream pie and blueberry cheesecake collided! In one tall glass, you get natural energy and antioxidants from Wild Blueberries, hydration-balancing electrolytes from coconut water and satiating, muscle-making protein from low-fat cottage cheese.  I love to make this vibrant Wild Blueberry smoothie for a quick breakfast, as post-workout or long run refueling or as a healthier dessert option after dinner or before bed. Wild Blueberry Coconut Ginger Smoothie taste like a coconut cream pie and blueberry cheesecake collided, but it's actually a smart choice for breakfast, a workout snack or healthy dessert.

So, back to the berries. Did you know Wild Blueberries aren’t the same thing as regular cultivated blueberries? I was already stalking the frozen aisle to buy these special berries for their intense sweet-tart taste long before I came to learn of all the healthy attributes. For example, Wild Blueberries have double the antioxidant capacity of regular blueberries and recent research is suggesting that they may play an important role in gut and brain health and also lower the incidence of diabetes and certain cancers. Talk about small but mighty! Handful of Wild Blueberries

Wild Blueberries are primarily grown in Main and Eastern Canada and date back more than 10,000 years!  About 99% of the crops today are individually quick frozen to lock-in nutrition and taste – it also means you can cater to blueberry cravings anytime of the year just by grabbing a bag out of the freezer.  There are many “brands” of Wild Blueberries, and I don’t prefer one over the other — just look for the word “Wild” on the package to ensure you’re getting the most potent and powerful blueberries around!

MAKE THIS! Wild Blueberry Coconut Pie Smoothie #WildYourSmoothie #Sponsored

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So, have you ever eaten WILD blueberries? What is your favorite ingredient to put in a smoothie — surprise me, I’m always looking for creative new things to try. Share in the comments below – XOXO, Jennifer 

By posting this recipe I am entering a recipe contest sponsored by the Wild Blueberry Association of North America and I am eligible to win prizes associated with the contest. I was not compensated for my time.

Wild Blueberry Coconut Ginger Smoothie taste like a coconut cream pie and blueberry cheesecake collided, but it's actually a smart choice for breakfast, a workout snack or healthy dessert.
Print
Wild Blueberry Coconut Pie Smoothie
Prep Time
5 mins
Total Time
5 mins
 
Course: Beverage, Breakfast, Dessert, Fruit, Smoothies, Snack, Worout
Cuisine: American
Servings: 1 serving
Ingredients
  • 1/2 cup froze Wild Blueberries
  • 8 ounces coconut water
  • 1/3 cup low fat cottage cheese
  • 2 tablespoons shredded, unsweetened coconut
  • 1 to 2 packets stevia, to taste
  • 1/2 cup ice, or more if needed
Instructions
  1. Add all ingredients to blender and process until smooth. Pour into tall glass, garnish with additional blueberries and coconut flakes. Enjoy immediately.

Raspberry Lemon Protein Mug Muffin – Single Serve

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A Raspberry Lemon Protein Mug Muffin is a quick and easy solution to breakfast in the morning - or as a healthy, single-serve dessert before bed!I know it’s not spring yet, but I’m getting the fever to make delicious yummy things that remind me of warm weather.  My recipe for Raspberry Lemon Protien Mug Muffins reminds me of the lemon pound cake that has always been a family favorite, but typically reserved for dessert on special occasions. Single serve, and super yummy, this easy-to-make mug muffin makes a delicious morning meal or satisfying swap when you need a sweet treat at night.

calcium). This could vary slightly on the protein powder you are using.

If you think you don’t have time to make a scratch breakfast in the morning, especially a “muffin,” think again! This muffin is mixed up right in the mug and “bakes” in the microwave in 2 minutes or less.  You’ll be digging into warm, moist, lemony goodness before the coffee is even done brewing – plus, the only dishes to wash are the mug and your spoon! Win-win!

When life hands you lemons, ask for something with more protein!

Another win is that you’re fueling yourself well for whatever the day holds. Between protein powder and an egg white, there is plenty of protein to keep you from getting hungry before lunch  — plus, it’s under 200 calories and gluten-free.  Here are the specifics:  182 calories, 17g protein, 21g carbohydrate (5g sugar), 4g dietary fiber, 3g fat and calcium). This could vary slightly on the protein powder you are using.Meyer Lemon Raspberry Protein Mug Muffin I used Meyer Lemons in my recipe which are less acidic and slightly more sweet than a traditional lemon (actually, they are a hybrid lemon-orange) and I love the blemish-free large ones from Frieda’s Produce! Look for these beauties packaged up in a cellophane bag in your produce department.

Easy and Amazing! Raspberry Lemon Protein Mug Muffin #inspiretastelove

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What’s your favorite quick-fix for breakfast? Have you ever had a Meyer Lemon? Please share in the comments below – XOXO, Jennifer 

Meyer Lemon Raspberry Protein Mug Muffin
Print
Raspberry Lemon Protein Mug Muffin
Prep Time
2 mins
Cook Time
2 mins
Total Time
4 mins
 
Enjoy a warm, delicious breakfast ready start to finish in 5 minutes! You'll be fueled with protein for your workout, run or busy morning. Gluten Free.
Course: Breakfast, Dessert
Cuisine: American
Servings: 1 serving
Ingredients
  • 1 large egg white or 3 tablespoons egg white from carton
  • 1/3 cup unsweetened almond milk
  • 2 teaspoons lemon juice
  • 1 teaspoon lemon zest
  • 2 tablespoons vanilla protein powder
  • 2 tablespoons gluten free oat flour
  • 1/4 cup raspberries, halved
  • optional 2 packets Stevia, if protein powder unflavored
Instructions
  1. In 12 ounce mug, add egg whites, egg white, lemon juice and lemon zest. Whisk together with fork until well combined.
  2. Add in protein powder, oat flour and stevia, if needed. Stir until combined.
  3. Add raspberries and gently fold in.
  4. Place mug in center of microwave and cook on high for 60 to 120 seconds, until batter no longer raw (but it will be very moist). Actual cooking time will depend on the strength of your microwave.
  5. Stand by and watch muffin cook so that it does not overflow -- if it starts to rise too much, simply stop microwave, let it settle, and then restart.