Almond Eaters Make Better Athletes + Almond Apricot Bar Recipe

Eating almonds may boost athletic endurance, or so says a recent study published the Journal of International Sports Nutrition.  Professional cyclists in the study snacked on either almonds or cookies over the course of four weeks. At the conclusion, almond eaters made the most improvements on bike time trials and researchers concluded that eating almonds helped mobilize more previously reserved carbohydrates rather than breaking down fat as an energy source during intense exercise. Just hanging out with the superheroes at Hood to Coast Relay.To put it simply, almonds are a food for superheros on the course — you may not BONK or HIT THE WALL (as quickly) is you’ve noshed on some almonds leading up to and during intense exercise like long runs, Spartan races, triathlons, ultra marathons and more. Almonds are also a great source of energy-boosting manganese and copper, minerals which minimize the damage free radicals can do to the mitochondria that power our cells and also help keep electrolyte levels in check. Salty almonds, yum!

A handful of almonds (about 23) makes a hunger-curbing, healthy snack.Whether you are a hard-core athlete or not, the nutrient profile of almonds is a natural fit for fueling healthy, active lifestyles.

A 1-ounce serving of almonds (about 23 almonds, a handful or ¼ cup) has 6g protein, 4g fiber, heart-healthy fats, and lots of vitamin E and other important nutrients – and 163 calories (much less than a candy bar).

unleash-the-crunch-power-of-almonds

Another thing I appreciate about almonds? Almonds are super portable and can go anywhere – toss a handful in a little container and stick in your purse, gym bag, backpack or race belt.

I also like to toss almonds in with fresh fruits for a carb-protein balanced pre or post workout snack.Fruit and almonds make the perfect snack

Sometimes I get “fancy” with almonds and use them in a recipe, here is one of my favorites that is perfect for on-the-go snacking!

Apricot Almond Chocolate Energy Bars

Almond Apricot Energy Bars are the perfect snack for lunch boxes or fueling runs, workouts and post-exercise recovery.

Oh, FYI, I just wanted to know that I’m now sharing my recipe on as a publisher on Yummly, visit my Yummly Page! Also, use the Yum button below (in the bar of share buttons) to save my recipes to your personal recipe box on Yummly. If you’re not familiar with Yummly, you should be — it’s a huge recipe database that not only features a digital recipe box for you to save your favorites but also recipe recommendations, shopping lists, and supporting Iphone and Android apps to help you with meal ideas on the go!

Are you an almond eater? What is your favorite nut? Who your favorite superhero? Please share in the comments below – XOXO, Jennifer

Brunch on This | Tipsy Topsy Turvy Cranberry Ginger Cake

Tispy Topsy Turvy Cranberry Ginger Cake delicious for breakfast, brunch or dessert!Merry Christmas, y’all! Actually, I’m getting my post up late . . . so the day is almost over, but I hope lots of hugs were had, laughs were shared and memories were made!  With our oldest home from college, it’s been wonderful to have everyone together again . . .  and get back the full-immersion effects of being the only female of five people under the roof.

christmas jennifer and boys 2015

Today, I made big Christmas morning brunch for my kiddos, husband, mom and dad and family visiting from out of town.  A few of the dishes are traditional non-negotiables, like the Overnight French Toast, Barn Raiser Beef & Egg Bake, and Cinnamon Monkey Bread.  But, I always like to come up with a new holiday brunch recipe – and this one for Tipsy-Topsy-Turvy Cranberry Ginger Cake was a hit! There is still plenty of holiday time left to make this delicious dish which can also double as a dessert (throw a scoop of ice cream on top). Don’t worry, the alcohol content in the liquor burns off, so it’s just fine to feed to the children.

Cranberry Upside Down Cake

Oh, so did I mention that after brunch and presents and clean-up, we went stand-up paddle boarding?! Only in Austin!

Jennifer Fisher of thefitfork.com stand up paddle board

So, what was your most memorable happening today? Or, have you ever made an upside down cake — with what fruit? Please share in the comments, XOXO — Jennifer

Tipsy Topsy Turvy Cranberry Ginger Cake
Prep Time
10 mins
Cook Time
50 mins
Total Time
1 hr
 
Course: Breakfast, Fruit
Cuisine: American
Servings: 8 servings
Ingredients
  • 3/4 cup brown sugar, packed
  • 2 tablespoons butter
  • 1/4 cup Grand Marnier liquor
  • 2 tablespoons grated fresh ginger
  • 2 tablespoons grated Meyer lemon zest
  • 12 ounces fresh cranberries
  • 1 1/2 cups all-purpose flour
  • 2 teaspoons baking powder
  • 1/2 teaspoon salt
  • 1 cup granulated white sugar
  • 1/4 cup melted butter
  • 2/3 cup milk
  • 2 large eggs
  • Lemon slices, cranberries, whipped cream optional garnish
Instructions
  1. Preheat oven to 350F
  2. In small saucepan, melt butter and whisk in liquor and brown sugar. Stir in ginger and lemon zest and continue to cook for 2 minutes until combined and beginning to bubble.
  3. Spray pan with cooking spray and pour brown sugar mixture into bottom of pan. Add cranberries to top of brown sugar mixture; set aside.
  4. In medium mixing bowl, stir together flour, baking powder, salt and sugar.
  5. In another bowl, whisk together oil, milk, eggs and vanilla. Pour wet contents into bowl of dry contests and beat for 2 minutes with mixer or by hand, until well combined but not over mixed.
  6. Pour batter over cranberries.
  7. Bake for approximately 50 minutes in center rack of oven or until toothpick pulls clean.

Super Oatmeal Stuffed Apples + 10 Best Baking Apples

Cinnamon Super Oatmeal Stuffed ApplesCooler, crisper days have arrived and I have a hankering for a more homey and comfy breakfast than my typical smoothie or on-the-go protein bar. But with the craziness of my morning routine (my personal running, tying up work loose ends and giving rides to school), I rarely have time for anything coming out of the oven. But my recipe for Cinnamon Super Oatmeal Stuffed Apples can be quickly prepped and cooked in the microwave, so I’m winning before sun up. In fact, this is what I ate for breakfast the morning that I woke up really early to drive to Marble Falls, Texas and ended up winning the entire Hill Country Half MarathonSuper Oatmeal Stuffed Apples

My “super” oatmeal is far from the cement-like, sugar-laden and fake-flavored oatmeal packets found next to the Fruit Loops and Pop Tarts. Instead, this powered-up oatmeal stuffed in my apple has been fortified with extra taste, texture and nutrition thanks to the addition of uncooked quinoa, nuts, seeds, dried fruit and spices mixed together with my dry, quick-cooking oats.  I typically will make a big batch and then scoop out what I need in the morning for this apple recipe or just for a simple bowl of oatmeal.

On crazy weeks when I don’t have time to scoop and stir, I like to buy Super Oats Nuts & Seeds.

After pulling my stuffed apple out of the microwave, I drizzle it with Almond Vanilla Opadipity by Litehouse sweet Greek yogurt dip. I love this lightly sweet Greek yogurt dip as a healthy topping on all my family’s favorite breakfast foods including this oatmeal recipe, but also pancakes, waffles and granola parfaits.

Oatmeal Stuffed Apple Scoop 686 x 550I like to use a great big Honey Crisp apple as my vessel to hold my mix of “super” oatmeal, the center is just scooped out with a melon-baller to create the perfect edible bowl.

Now, not all apples are the bomb for baking – some varieties, like the ubiquitous Red Delicious, seem crisp and crunchy when plucked off the tree (or out of the produce bin) but can turn mushy and mealy in the oven. For treats like apple pie, tarts and muffins (and especially my recipe for Super Oatmeal Stuffed Baked Apples), I prefer my apples to remain a little al dente – and I think most would agree!  Here is a list of my favorite 10 apples with flesh that stands up to baking and offer a delicious balance of sweet and tart flavors. Try using a variety of these apples for a more complex flavor and colorful presentation.

TheFitFork.com - Apples10 Best Apples for Baking

  1. Honey Crisp
  2. Golden Delicious
  3. Granny Smith
  4. Braeburn
  5. Jonathan
  6. Melrose
  7. Mutsu (Crispin)
  8. Pink Lady (Cripps Pink)
  9. Rome Beauty
  10. Winesap

If you are looking for more healthy apple recipes, check out this bumper crop collection from CookingLight.com.

Best Apple Recipes - Cooking Light

 

Are you an apple fan? What is your favorite variety to eat out of hand, or bake with? What is your favorite topping for oatmeal? Please share in the comments below – XOXO, Jennifer

Super Oatmeal Stuffed Apples +10 Best Apples for Baking
Prep Time
5 mins
Cook Time
5 mins
Total Time
10 mins
 
Stuff your morning breakfast with good things like this apple filled with nutritious oatmeal featuring nuts and seed and a cinnamon Greek yogurt topping.
Course: Breakfast, Fruit, Snack
Cuisine: American
Servings: 2 servings
Ingredients
  • 2 large apples I used Honey Criso
  • 1/2 cup quick cook oats
  • 1 tablespoon uncooked quinoa
  • 1 tablepoon pepitas (hulled pumpkin seeds)
  • 1 teaspoon chia seeds
  • 1/2 teaspoon ground cinnamon
  • 1/4 teaspoon ground nutmeg
  • 1/4 teaspoon salt
  • 1 1/4 cup water divided
  • 4 packets stevia more or less to taste
  • 1/3 cup Opadipity Greek Yogurt Cinnamon Swirl Dip Or 6oz tub vanilla greek yogurt mixed with 1/2 tsp. cinnamon
Instructions
  1. Slice top off each apple approximately 1-inch down.
  2. Use melon scooper to scoop out apple flesh, leaving a ¼” to 1/3” thickness on apple.
  3. Pick out seeds and core of flesh and chop remaining apple flesh finely.
  4. In medium bowl, toss together oats, quinoa, pumpkin seeds, chia seeds, cinnamon, nutmeg, salt and Stevia. Stir in chopped apple pieces.
  5. In microwave-safe measuring cup, boil water and stir in ONE CUP into the oatmeal until combined.
  6. Place apples in microwave-safe baking dish. Stuff mixture evenly into the two apple “bowls,” packing down and over stuffing, if necessary. Set “lid” apple pieces in the side of baking dish.
  7. Add ¼ cup water to bottom of baking dish. Cover with dish lid. Microwave for 3 minutes on high, and then in additional 1-minute increments until oatmeal is cooked through and apple is tender (microwave times will vary by appliance).
  8. To serve, top oatmeal stuffed apples with Opadipity Greek Yogurt Dip, extra pumpkin seeds and a dash of cinnamon.