Honey Lime Greens Yogurt Dip – Sweet and Healthy Treat to Pair With Fruit

Posted on March 25, 2025 by Jennifer FIsher

Looking for a quick, nutritious, and delicious way to enjoy fresh fruit? This Honey Lime Greens Dip is packed with protein, probiotics, and superfoods, thanks to Greek yogurt, a premium greens powder, and a touch of honey for natural sweetness. Fresh lime juice and zest add a refreshing zing, making this dip the perfect complement to berries, grapes, apple slices, and more. Ready in minutes and easy to scale up for a party, this vibrant, healthy snack will keep you fueled and satisfied!

If you’re looking for a fun and functional way to enjoy fresh fruit, my Honey Lime Greens Dip is the answer! This easy-to-make, protein-packed dip is naturally sweet, tangy, and full of benefits from simple, wholesome ingredients. It takes just minutes to mix up, making it perfect for a quick snack, a party platter, or a healthy dessert option.

Why You’ll Love This Yogurt Fruit Dip

This dip isn’t just delicious—it’s packed with nutrients to fuel your body and support overall wellness. Plus, just 81 calories per serving with 1g fat, 11g carbs and 6g protein. Let’s break down the functional benefits of the ingredients:

Greek Yogurt: A powerhouse of protein, probiotics, and calcium, Greek yogurt helps build muscle, improve gut health, and support strong bones. This makes it an excellent base for a healthy fruit dip. I used a 2% milkfat yogurt over full-fat, I felt this compromise gave a more luxurious creamy mouthfeel than using zero-fat. Plain is what was used in the recipe, but vanilla would also be a nice substitute.
Honey: A natural sweetener that provides antioxidants and energy without refined sugar. It adds just the right amount of sweetness to balance the tanginess of the yogurt and lime.
Greens Powder: This greens blend is packed with digestive enzymes, pre and probiotics, and superfoods to support digestion, immune function, and energy levels. It’s a great way to add more greens to your day while enjoying a simple and delicious superfood dip. I used Smarter Greens Powder for Daily Wellness, it has no added sugar, 125 million probiotic CFUs, the power of 40 superfoods – including 37 fruits and vegetables (literally, I don’t think I could eat this many types of produce in whole food form in a day – and variety is so important for your body)!
Fresh Lime Juice and Zest: The citrus zing cuts the earthiness of the greens powder while providing a dose of vitamin C and antioxidants. Combined with honey, it creates a perfectly balanced honey lime dip that enhances any fruit you pair it with. Get a citrus squeezer and two-way zester to make life easy!

Simple to Make, Easy to Scale

This Honey Lime Greens Dip is as easy as it gets—just mix up the ingredients, drizzle with honey, and enjoy! The recipe serves three, but if you’re hosting a party, it’s effortless to scale up to serve a crowd. Just multiply the ingredients and set out a big bowl with a variety of fruit for dipping—grapes, berries, apple slices, or whatever you love! This easy healthy snack is perfect for entertaining or meal prepping.

This dip is a delicious way to boost your nutrient intake while satisfying your sweet tooth. Whether you enjoy it as a post-workout snack, a refreshing mid-afternoon treat, or a healthy dessert at your next gathering, it’s sure to be a hit!

Note: This post contains affiliate links and products from my Amazon storefront. I earn a small commission from purchase made through link visits. The proceeds help me offset operating costs for The Fit Fork. Thank you!

Honey Lime Greens Yogurt Dip

Prep Time

5 mins

Total Time

5 mins

Looking for a quick, nutritious, and delicious way to enjoy fresh fruit? This Honey Lime Greens Dip is packed with protein, probiotics, and superfoods, thanks to Greek yogurt, a premium greens powder, and a touch of honey for natural sweetness. Fresh lime juice and zest add a refreshing zing, making this dip the perfect complement to berries, grapes, apple slices, and more. Ready in minutes and easy to scale up for a party, this vibrant, healthy snack will keep you fueled and satisfied!

Course: Appetizer, party, Snack

Cuisine: healthy, low carb

Keyword: dip, frozen yogurt, greens powder

Servings: 3 servings

Calories: 81 kcal

Ingredients

2/3 cup 2% plain Greek yogurt can sub vanilla, but will change macros
1 scoop Greens Powder
1 Tbsp. fresh lime juice
2 tsp. lime zest divided
1 ½ Tbsp honey

Instructions

In 8-oz bowl, stir together yogurt, greens powder, lime juice and 1 tsp of the zest until combined.
Drizzle with honey and sprinkle with remaining lime zest. Serve with your fruit of choice.

Recipe Notes

Watermelon: The Simple, Sweet, and Smart Fuel for Your Workouts

Posted on March 14, 2025 by Jennifer FIsher

Try these effective core exercises that will strengthen your abs, obliques, back and more. The fun part is using a mini personal watermelon -- and then eating it afterward!

This post is sponsored by National Watermelon Promotion Board / Watermelon.org

When it comes to fueling for workouts, the options can seem overwhelming. Rows of sports drinks, energy gels, and recovery powders line store shelves, each with a long list of ingredients you can barely pronounce. But what if fueling your body didn’t have to be so complicated? What if you could keep it simple and sweet with a single ingredient? Say hello to watermelon!

1. No Weird Ingredients—Just One Simple Superfood

Many sports nutrition products contain a blend of sugars, electrolytes, and amino acids designed to help athletes perform their best. But why reach for something processed when nature has already provided a perfect alternative? Watermelon is a clean, unprocessed fuel source packed with naturally occurring carbohydrates for energy, electrolytes for hydration, and even potassium (6%) for muscle support. No artificial flavors, no preservatives—just one delicious, wholesome ingredient – WATERMELON!

2. Hydration You Can Eat (or Drink!)

Hydration is key for any workout, and while sports drinks claim to keep you going, many come loaded with artificial additives. Watermelon, on the other hand, is over 92% water, making it a naturally hydrating choice that also provides essential nutrients. For watermelon hydration, you can munch on fresh slices (plain or sprinkled with these amazing, simple seasonings), blend it into a refreshing juice, or freeze it into hydrating ice pops for post-workout cool-downs. No matter how you enjoy it, watermelon keeps you hydrated while satisfying your taste buds.

About to share watermelon with my Cross friends - Jennifer Fisher, thefitfork.com — About to enjoy the fruits of our efforts! Sharing watermelon with my Cross friends

3. Nutrient-Packed for Performance, Recovery & Wellness

Beyond hydration, watermelon is a nutritional powerhouse for active lifestyles. It provides:

Vitamin C – Supports immune function and tissue repair
Potassium – Helps with muscle function and electrolyte balance
L-citrulline – A natural amino acid that may reduce muscle soreness and enhance endurance
Antioxidants – Such as lycopene, which combats oxidative stress from intense exercise

4. Affordable & Accessible for Any Training Diet

One of the best things about watermelon? It won’t break the bank. Compared to pricey sports nutrition products, watermelon is affordable and accessible to most everyone. In fact, it’s the most affordable fruits in the produce aisle, ounce for ounce. I love this budget-friendly way to fuel my body with clean, whole-food nutrition. Plus, it’s widely available most of the year-round (plus, you can freeze watermelon juice and/or watermelon chunks in off season), so you can always count on it for pre- or post-workout fuel.

5. Eat It, Drink It—Even Lift It!

Not only can you eat and drink watermelon, but you can also use it as a fun equipment for your workout! A whole watermelon makes a great stand-in for weights—try watermelon fitness doing exercises like squats, Russian twists, or overhead presses for a playful and effective workout (check out this Core Watermelon Workout with a watermelon). Whether you’re fueling up before exercise, recovering after a tough session, or getting creative with your training, watermelon has got you covered.

The Bottom Line: Keep It Simple & Sweet (K-I-S-S)

When choosing workout fuel, there’s no need to overcomplicate things. Watermelon provides natural energy, hydration, and key nutrients—all in one tasty, refreshing package. So, skip the artificial stuff and fuel your fitness journey the simple, sweet way. Hurray, watermelon fuel for workouts!

Raspberry Cottage Cheese Mousse – High-Protein, Low-carb, and No-Fuss!

Posted on February 14, 2025 by Jennifer FIsher

Looking for a high-protein mousse recipe that’s as easy as it is delicious? This Raspberry Cottage Cheese Mousse is the perfect no-bake raspberry dessert for Valentine’s Day or any time you crave something sweet. Made with just three simple ingredients—cottage cheese, protein powder, and fresh raspberries—with an optional splash of vanilla for extra flavor. No baking, no fuss, just blend it up and enjoy!

Why You’ll Love This Mousse

Incredibly Simple – Three ingredients, one blender, and you’re done.
No Cooking Required – Perfect for busy days or those who are less familiar with the kitchen!
High in Protein, Low in Carbs – This cottage cheese mousse boasts impressive macros: 167 calories, 28g protein, and just 2g net carbs per serving.
Ultra Creamy & Delicious – If you think you don’t like cottage cheese, just try this blended cottage cheese recipe! Whipping it up in a blender transforms the curds into a rich, smooth, and luxurious texture.

Cottage Cheese – The Secret Protein Powerhouse

Cottage cheese is one of the simplest, most affordable ways to add extra protein to your day. It’s packed with casein protein, which digests slowly and keeps you full longer. If the texture has kept you away in the past, blending it is a game-changer! It turns incredibly smooth and works perfectly in both sweet and savory dishes.

Check out some of my other popular cottage cheese-based recipes:

This single portion lasagna made in a mug for one is a quick, nutrition and delicious meal that is ready in minutes. A perfectly portioned, high-protein and lower carb solution for your busy lunch hour or a hectic evening. Easy to meal prep ahead and then heat and eat when ready. Gluten free and vegetarian.

No-Noodle Veggie Mug Lasagna for One – A quick and nutritious single-serving lasagna packed with protein and veggies, perfect for a healthy meal in minutes.

High Protein Banana Pudding: A healthy twist on this classic comfort food allows you to enjoy dessert with no guilt while making gains on your daily protein goals! Only 285 calories per serving, with 30g protein! Lower carb, lower, sugar, gluten-free.

High-Protein Banana Pudding with Cottage Cheese – A creamy, high-protein dessert made with cottage cheese for a healthier twist on the classic banana pudding.

A guilt-free makeover on a classic dessert favorite – Caramel Protein Tiramisu! Swapping out traditional ingredients for healthier options like blended cottage cheese for mascarpone cheese and rice cakes for lady fingers creates a protein dessert that nourishes with 31g protein for only 281 calories.

Caramel Protein Tiramisu with Rice Cake Layers – A lightened-up no-bake tiramisu featuring caramel protein, cottage cheese, and rice cakes for a satisfying treat.

For this easy high-protein dessert, I love using Nuzest Clean Lean Protein—it’s plant-based, easy to digest, and has a smooth texture that blends seamlessly into recipes. I’ve been using it for years! Want to try it? Use my discount code FITFORK for 15% off your order.

So grab your blender and give this raspberry protein mousse a try! It’s a healthy Valentine’s Day treat that loves you back with every bite.

Raspberry Cottage Cheese Protein Mousse

Prep Time

5 mins

Total Time

5 mins

This Raspberry Cottage Cheese Protein Mousse is the ultimate Keep It Simple Stupid Valentine’s treat for two—just a few ingredients, no cooking, and packed with protein! Macros that’ll fill your heart with joy: 167 cal, 28g protein, 2g net carb.

Course: Dessert, Snack

Cuisine: high protein, low carb

Keyword: cottage cheese, low carb dessert, protein powder, rasberries, raspberry, valentines day

Servings: 2 servings

Calories: 167 kcal

Ingredients

1 cups 2% milk fat cottage cheese
2/3 cup fresh raspberries
½ teaspoon vanilla extract
1/3 cup vanilla whey protein powder or can use cake batter or similar flavor
Optional garnish: Fresh raspberries and whipped cream
Optional garnish: Fresh raspberries and whipped cream

Instructions

In a blender or food processor, combine cottage cheese, raspberries, protein powder and vanilla extract.
Blend until smooth and creamy. Spoon the mousse into two serving glasses.
Chill in the refrigerator for 30 minutes before serving. Garnish as desired.

Recipe Notes

10 Reasons to Eat More Watermelon in 2025 + Top Tips

Posted on January 13, 2025 by Jennifer FIsher

Note: This post is sponsored by the National Watermelon Promotion Board. You can check out their recipes, tips and nutrition/wellness information at Watermelon.org

As we step into 2025, many of us are setting resolutions to live healthier, more fulfilling lives – even a “sweeter” life! One simple yet powerful change you can make is to eat more watermelon! This juicy, vibrant fruit isn’t just delicious; it’s a nutritional champion and a versatile addition to almost any meal plan. Here are 10 reasons why watermelon should be on your plate every month this year:

Live a healthier, more fulfilling and sweeter life year-round with watermelon. These 10 reasons will motivate you to put watermelon on your plate (or smoothie cup) every month of the year.

1. Fuel Your Goals Naturally

Processed foods may provide quick fixes, but watermelon offers long-lasting, nourishing benefits. With natural sugars and key electrolytes, it’s perfect for fueling workouts or powering through a busy day.

Make Watermelon-AID, a homemade sports drink featuring watermelon juice that Watermelon-AID is a homemade watermelon sports drink that will help keep you hydrated, cramp-free and provide energy for endurance events. Easy, effective and economical.

2. Satisfy Your Sweet Tooth Without Guilt

At just 80 calories per 2-cup serving, watermelon is a low-calorie, nutrient-dense treat that curbs cravings for less healthy sweets. Its water and fiber content fill you up while satisfying your sweet tooth.

3. Stay Hydrated

Watermelon lives up to its name, being 92% water. Staying hydrated improves energy, skin health, and overall well-being—making watermelon a must-have, in warm weather AND cold weather.

4. Economical and Accessible

Pound for pound, watermelon is one of the most budget-friendly fruits in the grocery store. And, when you consider that you can eat the whole watermelon – the flesh, juice, seeds and even rind – it makes this fruit even more affordable.

5. A Versatile Ingredient

Watermelon isn’t just for snacking. Enjoy it in salads, smoothies, salsas, and even soups! Don’t forget the rind and juice, which can be transformed into pickles, stir-fries, or refreshing beverages. For recipe inspiration, check out my other watermelon recipes (try the search bar) and also visit watermelon.org.

6. Perfect for Meal Prep

Keep pre-cut watermelon on hand to make healthy eating easier. Stash cubes in the freezer during peak season for a supply that lasts all year. Frozen watermelon works wonderfully in smoothies or as an icy snack.

7. Boost Your Vitamin C Intake

Vitamin C isn’t just for fighting colds! This essential nutrient supports skin health, aids in iron absorption, and boosts your immune system. A 2-cup serving of watermelon provides about 25% of your daily vitamin C needs.

8. A Year-Round Treat

Thanks to global trade, you can find watermelon year-round. In the fall and winter months, look for imported watermelon (it may be pre-cut) or grab a personal-sized melon. For ultimate convenience, check the freezer aisle for frozen options.

Brighten up your holiday table with this Snowman Watermelon Pomegranate Caprese Salad! Featuring festive ingredients like mozzarella, watermelon balls, grape tomatoes, and pomegranate arils, this colorful and healthy winter salad is as delicious as it is fun to make. Complete with a mozzarella snowman centerpiece, it’s perfect for Christmas parties, family dinners, or any festive occasion. Drizzle with balsamic syrup or pomegranate vinaigrette for the ultimate holiday flavor!

Learn how to make this easy Snowman Watermelon Caprese Salad!

9. Support Your Wellness Journey

A source of lycopene (12.7mg per 2-cup serving), watermelon has been studied in support of heart health even aiding in post-workout recovery. It’s a functional food that is in alignment with most of our 2025 wellness goals.

10. Create and Share Memories

Watermelon is a feel-good fruit that brings people together. Whether it’s a summer picnic or a cozy winter gathering, watermelon creates moments of joy and connection.

Tips for Eating More Watermelon

Prep Ahead: Slice your watermelon and store it in airtight containers for quick snacks.
Cut Like a Pro: Check out my favorite wat to cut up a watermelon in about 5 minutes.
Use the Whole Fruit: Don’t waste the rind or juice! Make pickles, smoothies, or recipes that use every part of the watermelon.
Freeze It: Store cubes in the freezer for out-of-season use. They’re perfect for blending into smoothies or using as ice cubes in drinks.

Make 2025 the year you embrace the joy and nourishment of watermelon. Whether it’s fueling your fitness goals or sharing memories with loved ones, watermelon has a place in every part of your life.

Hickory Maple Salmon Bites on Pomegranate Apple Quinoa Salad

Posted on January 6, 2025 by Jennifer FIsher

There’s nothing like a dish that combines simplicity, flavor, and nutrition all in one beautiful presentation. That’s exactly what you get with this Hickory Maple Salmon Bites on Pomegranate Apple Quinoa Salad. Featuring pre-seasoned, ready-to-grill salmon from Cedar Bay Grilling, this recipe makes for an effortlessly impressive meal that’s perfect for weeknights or special occasions.

A colorful plate featuring Hickory Maple Salmon Bites atop a vibrant Pomegranate Apple Quinoa Salad. The dish is garnished with fresh spinach, jewel-like pomegranate arils, golden quinoa, crisp apple slices, and toasted pecans, all lightly drizzled with a creamy maple-lemon vinaigrette. The salmon bites are caramelized and crispy on the outside, perfectly complementing the fresh and hearty salad ingredients.

Effortless Salmon Preparation

Cedar Bay Grilling takes the guesswork out of cooking salmon. Their planked and pre-seasoned salmon filets are ready to cook straight from the packaging. For this dish, I used their 5-ounce Hickory Maple Salmon filets and transformed them into bite-sized pieces. By cutting each filet into eight segments, not only do you get the ideal size for layering over the quinoa salad, but you also expose more surface area for a crispy, caramelized crust while keeping the interior tender, succulent and flaky. Whether you grill, bake, or air fry, these bites are ready in under 15 minutes, making them as convenient as they are delicious.

A Salad That’s as Vibrant as It Is Nutritious

While the salmon cooks, you can quickly assemble the pomegranate apple quinoa salad (have pre-cooked quinoa on hand, even the pre-cooked kind in a pouch works). It’s a vibrant, nutrient-packed base that’s both hearty and refreshing. Here’s what makes it shine:

Quinoa: This protein-rich grain adds substance and texture, providing a neutral canvas to highlight the other ingredients.
Pomegranate Arils: Jewel-like bursts of tangy sweetness complement the savory salmon and nutty quinoa.
Apple: I chose Opal apples for their crispness and natural resistance to browning, ensuring the salad stays fresh and visually appealing.
Toasted Pecans: For a buttery crunch and depth of flavor.
Red Onion: A subtle sharpness that cuts through the sweetness of the fruit.
Spinach: A nutrient-dense leafy green that ties everything together.

Maple-Lemon Vinaigrette

To dress this salmon bowl, I created a creamy maple-lemon vinaigrette that adds a tangy sweetness and a touch of indulgence without overloading on calories. Greek yogurt serves as the base, making the dressing creamy and protein-rich, while fresh lemon juice and maple syrup balance the flavors beautifully.

Plating and Serving

To assemble layer the pomegranate quinoa salad in a shallow serving bowl and top with the crispy salmon bites. The contrast of colors—golden salmon, ruby pomegranate arils, emerald spinach, and snowy quinoa—makes for a feast for the eyes as well as the palate. Whether you’re hosting a dinner party or simply treating yourself, this dish is guaranteed to impress.

Why You’ll Love It

Quick and Easy: Pre-seasoned salmon and minimal prep make this dish perfect for busy schedules.
Nutritious and Balanced: Packed with lean protein, whole grains, healthy fats, and fresh produce.
Beautiful and Versatile: A show-stopping presentation that works as a main dish or a nourishing lunch.

With its blend of seasonal flavors, easy-for-anyone preparation, and nourishing ingredients, Hickory Maple Salmon Bites on Pomegranate Apple Quinoa Salad is a recipe you’ll return to again and again. Give it a try and experience how effortless gourmet cooking can be with Cedar Bay Grilling.

You can find Cedar Bay Grilling salmon at: Kroger, Publix, Hannaford, Safeway, Albertsons, Fred Meyer, Ralph’s, Giant, Giant eagle, Stop n Shop and Roche Bros.

Also, follow for Cedar Bay Grilling recipes and news – Facebook and Instagram.

Hickory Maple Salmon Bites on Pomegranate Apple Quinoa Salad

Prep Time

10 mins

Total Time

20 mins

Course: dinner, dinner, entree

Keyword: fish, pomegranate, quinoa, salmon, seafood

Calories: 593 kcal

Ingredients

2 5- oz Hickory Maple Salmon Filets from Cedar Bay Grilling
½ medium chopped golden opal apple or another variety
4- ounce pomegranate arils
¼ cup finely chopped red onion
1/3 cup toasted chopped pecans
3/4 cup cooked plain quinoa home cooked or plain from a pouch
2 cups coarsely chopped fresh spinach

Dressing:

2 tsp olive oil
1 tsp apple cider vinegar
2 tsp fresh lemon juice
2 tsp real maple syrup
1.5 Tbsp zero-fat Greek yogurt

Instructions

Pre-heat air-fryer or oven to 380F. Unwrap salmon and cut each filet into eight pieces, spreading out just a bit on the provided cedar plank.
Cook for 8-12 minutes until salmon is flakey and slight still pink and tender in center. If using a thermometer, the internal temperature in thickest part should reach 145F.
While salmon is cooking, prepare quinoa salad. Toss together chopped apple, pomegranate arils, red onion, pecans, cooked quinoa and spinach.
Add all dressing ingredients to a small mason jar and shake until thoroughly combined. Pour over salad and stir to distribute evenly.
Distribute salad among two bowls. Place salmon pieces evenly atop salads (removing bottom skin) and enjoy!
Serves 2.

Recipe Notes