Fit, Flavorful, Fast Dinner Ideas – Ragu and My Funny Family

Posted on January 5, 2016 by Jennifer FIsher

I have to admit, making long complicated recipes is NOT a family tradition. I do it sometimes, but not on typical nights when I am trying to fit in running, working out or watching the kids play their sports – you know, HAVING FUN! Instead, I tend to fly by the seat of my pants and let creativity reign, based on what I happen to have in the fridge, produce bin and pantry. So, I guess you could say dinner traditions in my family of five are rooted in being quick and easy yet fresh and flavorful – you’ll see this with the two RAGÚ pasta sauce recipes I’m sharing today (Eight-Minute Egg & Zucchini Ragu and Low-Carb Chicken Club Zoodles).

Yeah, here we are in 1986 — the early Ragu days.

One ingredient that is always on hand help me pull off a speedy supper is RAGÚ® Pasta Sauce. When I say I’m a fan, I mean it – I’ve been eating the RAGÚ® Traditional Sauce (and now Organic Traditional) for 30 years beginning when I first met my husband in college (It’s the only sauce we eat)! Who has time for homemade, really?!

I appreciate how RAGÚ® does all hard work, and when I pop open the jar it tastes just like grandmother’s secret recipe that had been simmering all day. That’s because RAGÚ® has super high standards and uses no artificial anything or high fructose corn syrup – it’s slowly simmered to add layers of insane flavor, just like Assunta’s (the single-mom founder) original recipe from way back in 1937.

So, this first vegetable pasta recipe is seriously made in eight minutes – Egg & Zucchini Ragu. It’s my go-to meal solution when totally slammed but in need of a nutritious meal packed with protein and fresh veggies. By the way, did you now that a serving of Ragu pasta sauces is the equivalent of two servings of veggies?!

Eight Minute Egg & Zucchini Ragu

2 large zucchini, spiralized or cut in julienned strips
1 cup Ragu Organic Traditional Sauce
1 tablespoon olive oil
2 to 4 eggs (depending on appetite)
Salt and Red Pepper flakes, to taste
Garnish – snipped basil

Directions: Place zucchini in microwave-safe bowl, top with lid slightly cracked. Steam in microwave for 1 ½ to 2 minutes or until softened, but not mushy. Add pasta sauce and microwave for an additional 30 to 45 seconds, stirring well after to combine. Heat olive oil in small skillet and cook eggs sunny side up, until yolks set to preferred consistency. Top eggs on pasta and salt and pepper to taste. Garnish with snipped basil. Serves 2.

My second under ten minute dinner fix (Low Carb Chicken Club Zoodles) is a yummy use for nights when I have some slowcooker chicken already in the fridge (I make big, big batches at once) or have swung by the store for a rotisserie chicken. I love to use zucchini in place of traditional noodles to keep the grains and carbs down – I like to eat a higher protein diet and prefer most of my carbs to come from fruits and veggies.

Low Carb Chicken Club Zoodles

2 large zucchini, spiralized or cut in julienned strips
1 cup Ragu Organic Traditional Sauce
12 ounces shredded slow cooker or rotisserie chicken with skin removed
4 slices par-cooked bacon
1 ounce shredded cheese of choice

Directions: Place zucchini in microwave-safe bowl, top with lid slightly cracked. Steam in microwave for 1 ½ to 2 minutes or until softened, but not mushy. Add pasta sauce and chicken and microwave for an additional 60 seconds, stirring well after to combine. Wrap bacon in paper towel and microwave for 30 seconds or per package instructions. Sprinkle top of pasta with bacon and cheese before serving. Serves 2.

I have another family dinner tradition to share – and it’s just being silly. With three now teenage boys, it can get pretty crazy and rowdy at the dinner table. More than one time, I’ve spewed water out my nose – the utensil balancing contests always crack me up. We’ve been doing it for years, as you can see – youngest son holds the record number of spoons and forks balance. Yes, we’re weird – but these are indelible (if insane) memories to enjoy along with the RAGÚ® Pasta Sauce.

Fit, Flavorful and Fast Family Dinner Ideas with @Ragu #SimmeredInTradition #Ad

Click To Tweet

So, what are your favorite family dinner traditions – recipes or activities? Please share in the comments below – XOXO, Jennifer

Comforting Chicken & Rice Soup Recipe – Really Helps You Feel Better!

Posted on January 2, 2016 by Jennifer FIsher

This is a bad news, good news post. Unfortunately, it’s that time of year when the sneezes, sniffles and the stuffy-head crud comes on. But the upside is that a comforting bowl full of chicken soup (your grandmother’s remedy) actually has some merit to making you feel better — plus, it tastes great too!

I whipped up a huge batch of my Best-Ever Chicken and Rice Soup when the kids came back from our recent trip to the mountains feeling under the weather. I had them licking their colds . . . and the bottom of their bowls in record time.

Dozens upon dozens of scientific studies have investigated the basis for this centuries-old remedy — from how the hot temperature unblocks stuffy airways to how the zinc found in certain ingredients might just shorten the length of a cold. Science aside, it’s pretty much agreed on that slurping up soup helps keep you hydrated, chases away chills associated with fever and reduce certain annoying symptoms of being sick. Plus, the addition of turmeric, a golden spice related to ginger, helps to provide the antioxident power you need to start feeling better.

If you’re not feeling up to par, please see a doctor to make sure it’s nothing serious. But, I’d also highly recommend a batch of my Best Ever Chicken and Rice Soup.

<——- PIN THIS

This easy soup recipe is also ideal for light dinner and lunch leftovers to keep your wellness in check every day of the year. Plan ahead and double the recipe – freeze in single serve portions for busy or sick day convenience.

I’ve used Instantly Fresh Italian Herb Blend as a recipe shortcut to lighten and brighten the broth – it’s a medley of basil, oregano, garlic, red onions, red pepper, marjoram, rosemary and sage conveniently bottled together. I love these freeze-dried Instantly Fresh Herbs by Litehouse Foods — they have a huge assortment (I also love the Mint). Find them in the produce section or herb aisle of your grocery store. Head over to my Instagram profile (@thefitfork) now through this Monday (1/4) at midnight for a flash giveaway for three free product coupons. Look for my Chicken Soup photo and follow the post instructions to enter.

Comforting Chicken and Rice Soup #FeelBetter #BowlofLove #SoupMonth

Click To Tweet

Do you have a home remedy for times when you’re feeling under the weather? What is your favorite soup? Please share in the comments below, XOXO — Jennifer

Best Ever Chicken & Rice Soup

Prep Time

15 mins

Cook Time

1 hr

Total Time

1 hr 15 mins

Course: Soup

Cuisine: American

Servings: 8 large bowls

Ingredients

1 cup (dry) white or brown rice (plus water to cook rice)
8 cups additional water
1 pound boneless, skinless chicken breast
8 cubes chicken bullion
2 tablespoons olive oil
1 large white onion, finely chopped
1 medium yellow bell pepper, seeded and finely chopped
2 long celery ribs, finely chopped
2 large carrots, finely chopped
2 cloves minced garlic
1 teaspoon ground turmeric
2 tablespoons Instantly Fresh Italian Herb Blend
4 tablespoons butter
4 tablespoons all-purpose flour
salt and pepper to taste

Instructions

Prepare rice according to package instructions. Set aside. In large stock pot, boil chicken breasts in water for 15 to 20 minutes or until no longer pink inside and internal temperature reaches a minimum of 165 F degrees.
Remove chicken breasts from pot, but do not discard water. Skim off any residue not desired in soup. When chicken is cool enough to handle, pull apart with fingers or fork into large shreds. Add back to pot with water. Add bouillon cubes. Turn heat to medium low and simmer, stirring occasionally.
Meanwhile, add olive oil to large skilled and bring to medium high heat. Add chopped onion, bell pepper, celery, and carrots. Sauté for 5 to 7 minutes or until vegetables are softening. Add garlic and continue to cook for 1 more minute.
Add vegetables to stock pot with chicken. Return skillet to stove top. Add Instantly Fresh Herb Blend to pot with chicken and vegetables, keep simmering and stirring occasionally.
To make thickening roux, melt butter in skillet over medium heat. When butter is beginning to bubble, whisk in flour and stir constantly and quickly for several minutes, or until it has turned a light golden brown. Remove skillet from heat and allow roux to cool a bit.
Once roux is no longer hot (can be warm), scrape into stock pot and stir well to combine. Stir in prepared rice. Season with salt and black pepper to taste. Continue to simmer soup for 15 more minutes, or until everything heated through.

Top Healthy Recipe Pins from 2015

Posted on December 31, 2015 by Jennifer FIsher

First of all — HAPPY NEW YEAR! Before I move forward into 2016 with all the healthy recipe ideas that are bouncing around in my head, I wanted to share my most loved recipe pins from the last 12 months. If we’re not already following each other on Pinterest, let’s connect today! So, here you go — a collection of pins that are my most popular.

Sweet Potato Cauliflower Mash – This simple-to-make sweet potato dish is paired up with cauliflower for a creamy, dreamy side dish for Thanksgiving or any other time of the year. This side dish recipe has been pinged on Good Housekeeping, Canadian Running Magazine, Glamour and a zillion food, health and wellness blogs.

(Slow Cooker) Salted Chocolate Caramel Crunch – Crunchy cereal, pretzels and an assortment of nuts get a sweet upgrade with a coating of caramel and chocolate. The secret surprise is that this easy snack mix recipe is made in the slow cooker!

Black Bean, Zucchini and Corn Tacos – This summer-inspired vegetarian meal is quick and easy dinner solution for the patio – when the season passes, just swap out the zucchini for a winter squash like butternut!

Balsamic Slow Roasted Tomatoes – Scrumptious beyond imagination, this easy veggie recipe turns what I consider to be a typically bland tomato (if purchased from a consumer grocery store) into a magical topping for salads, eggs, steaks, pasta and more. Also, freezeable!

Mom’s Black Bean, Corn and Avocado Salad – This versatile veggie salad can be served as a side dish, atop a bed of lettuce or as a relish for tacos. Inspired by my mom’s family favorite recipe and kicked up with a little of my chipotle chili powder addiction. A winner in the California All-American Avocado Recipe Contest.

Brain-Boosting Cinnamon Peach Smoothie – One of the things I love most being a healthy food bloggers is explaining how the ingredients in my recipes help optimize well-being. For example, the cinnamon and natural sugars in this smoothie recipe help improve alertness and brain function – the perfect snack for study sessions or work day pick-me-ups.

Spicy Watermelon BBQ Sauce – I made this quirky barbeque sauce to accompany my Brisket Tacos with Watermelon Rind Relish for the SXSW Taco Takedown in Austin this year. Basically, in Austin, the weirder and wackier the better and this crazy condiment stole the show!

Southwestern Steak Chili – This delicious chili recipe fills the kitchen with the scent of smoky, spicy goodness and just might cause a stampede to the table. A bowl full (or two) makes a hearty, happy and healthy meal for even the hungriest hombres in your home.

Strawberry Greek Yogurt Tart – Not only is this strawberry tart gorgeous, it’s better for you made with protein-packed Greek yogurt and a gluten-free chocolate crust. A stunning finale to any celebration or Sunday dinner.

Also, don’t miss my Running and Fitness Recap (with Bloopers) from last week.

And, because everyone else is doing it (haha), my #BestNine2015 on Instagram. These are the nine most “liked” posts, but not necessarily my favorite – it’s a bunch of abs, inversions and the peculiarly popular yellow shorts.

Click To Tweet

What is YOUR favorite recipe of 2015? Please share the link or just give me the down and dirty description in the comments below – XOXO, Jennifer

4 Pomegranate Perks for Athletes + Healthy New Year Cocktail

Posted on December 29, 2015 by Jennifer FIsher

Fall and winter are prime time for pomegranates, a delicious superfood with juice and arils (fleshy seeds) that appear in everything from seasonal salads and smoothies to holiday cocktails and desserts. But there is much more to a pomegranate than festive flavor and ruby-red good looks, the prized fruit offers an abundant supply of vitamins, essential minerals, and a rich assortment of antioxidants – it’s also a good source of dietary fiber. It addition helping optimize health and wellness for the general population, pomegranate has several distinctive benefits for runners, ultra runners, cyclists, triathletes, obstacle course racers and other endurance and strength athletes.

Reduces DOMS: A recent study in the Journal of Strength and Conditioning Research suggests that the polyphenols found in pomegranate juice may help reduce delayed-onset muscle soreness (DOMS) in previously resistance-trained individuals. Study participants who drank pomegranate juice, rather than the placebo, reported less incidence of discomfort in the exercises administered to provoke arm and leg soreness. Take away: Drinking pomegranate juice before exercise may lessen soreness and quicken recovery so that you can train again sooner.

Increases Exercise Efficiency: A 2014 study reported in Applied Physiology, Nutrition and Metabolism, sports scientists at University of North Carolina at Chapel Hill say that the nitrates in pomegranate extract enhance exercise efficiency by decreasing oxygen consumption during exercise without limiting performance, increasing blood lactate or increasing energy contribution from glycolysis or the phosphagen system. It’s the same sort of benefit that has also been attributed to consuming beet juice before endurance exercise. Take away: Pomegranate juice or extract supplements may enhance exercise efficiently and increase the amount of time it takes to get to reach exhaustion.

Reduce Inflammation and Bolster Immunity: Pomegranate seeds are rich in specific polyphenols, such as tannins, quercetin and anthocyanins — all of which may offer both heart health and anti-cancer benefits. Studies have shown that quercetin can help lower LDL cholesterol, reduce inflammation and serves as a natural antihistamine to fight seasonal allergies. Additionally, studies specifically on athletes have suggest this phytochemical bolsters health during the 3 to 72 hour window of impaired immunity following heavy training and also may help increase endurance. Take away: Recover faster and keep from getting sick during intense training cycles with pomegranate.

Quick Source of Energy: A glass of pomegranate juice diluted with a bit of water makes a healthy “sports drink” that will fuel your brain and body with quickly-sourced, natural sugars. Take away: Ditch sugary, store-bought sports drinks and power up with the healthy carbohydrates and antioxidants found in pomegranate juice.

A mocktail featuring pomegranate is the perfect way to ring in 2106 – it’s a tasty toast to your health with no worries about driving home or feeling bad the next day. Shake up your holiday libations with my Smart Tart Pomegranate Meyer Lemon Spritzer, the recipe is simple, has no added sugar and features less acidic Meyer lemons (a hybrid orange-lemon) and the previously mentioned benefits of pomegranate arils and juice — it’s also no coincidence that both these fruits are in peak season as we speak!

Directions: In large pitcher, pour 2 liters sparkling water and mix in 1/4 cup Meyer lemon juice, 4 packets Stevia (more or less to taste), and 4 ounces pomegranate arils (along with any juice in bottom of carton). Serve with thinly sliced Meyer lemon. Serves 8.

Pomegranate Perks for Athletes + Healthy #NYE Cocktail Recipe

Click To Tweet

What are you drinking for New Year’s Eve? Do you seed your own pomegranates or buy the packaged arils?

Brunch on This | Tipsy Topsy Turvy Cranberry Ginger Cake

Posted on December 25, 2015 by Jennifer FIsher

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.

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.

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

Brunch on this –> Tipsy Topsy Turvy Cranberry Ginger (Coffee) Cake

Click To Tweet

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

Preheat oven to 350F
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.
Spray pan with cooking spray and pour brown sugar mixture into bottom of pan. Add cranberries to top of brown sugar mixture; set aside.
In medium mixing bowl, stir together flour, baking powder, salt and sugar.
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.
Pour batter over cranberries.
Bake for approximately 50 minutes in center rack of oven or until toothpick pulls clean.

thefitfork.com

The Fit Fork

Category Archives: Recipes

Fit, Flavorful, Fast Dinner Ideas – Ragu and My Funny Family

Comforting Chicken & Rice Soup Recipe – Really Helps You Feel Better!

Top Healthy Recipe Pins from 2015

4 Pomegranate Perks for Athletes + Healthy New Year Cocktail

Brunch on This | Tipsy Topsy Turvy Cranberry Ginger Cake