Pump up snack time with Protein Popcorn! Adding protein powder to air-popped popcorn is a clever (and crunchy) way to boost your daily protein intake!
Popcorn is a whole grain and can be a great snack option when prepared yourself in a healthy way (meaning without the fat, excess salt and additives found in most store-bought options). Whole grains like popcorn contain important nutrients like fiber, vitamins, and minerals that are beneficial for our health.
Here’s the honey cinnamon version I made with collagen protein powder!
I personally like the “bang for budget” popcorn offers both your food expenses (it’s a very low-cost snack) and your calorie budget (3 cups of popped plain popcorn looks like a big serving, but has under 100 calories). This recipe makes two 3-cup servings. Nutrition per 1 serving is 120 calories, 8g protein 2g fat 16g net carb (based on the protein powder, cooking spray, and spices I used — may vary slightly for your products).
Turning plain air-popped or plain microwave popped popcorn into “Pumped Up Popcorn” is quick and easy.
Pick out your protein powder of choice. You can use any type of protein powder, meaning protein source (whey, casein, collagen, pea protein, other plant-based proteins, and blends. You can also experiment with unflavored or protein powder or a flavor. For each batch, you’ll use 2 tablespoons of powder – for this batch I used an honey cinnamon collagen protein powder from Great Lakes Wellness.
Extras Tip: Get the basic recipe for protein popcorn recipe (shared at end of post) and upgrade with your special touch by mixing in a pinch, dash, teaspoon, or tablespoon (depending on the ingredient) of EXTRAS. These extras could include (but are not limited to):
Parmesan cheese or nutritional yeast
Cookie Spices like Cinnamon, Nutmeg, Ginger, even Cacao Powder
Savory & Spicy Spices like Chili Powder, Cumin, Italian Seasoning, Turmeric, Garlic Powder
Granulated Sugar Substitutes
Popcorn Making Tip: You can make this protein popcorn recipe in a counter-top air-popper, a microwave-popper, or even a brown paper bag in the microwave (yes! Add the ¼ cup kernels to a larger lunch-sized brown bag, fold down top, and microwave for 3 minutes or until popping becomes infrequent and sporadic).
Fun Fact: Popcorn has a volume expansion of over 25 times, so 1 tablespoon of kernels yields 1.5 cups of popped corn.
Make a quick and easy snack that will keep you filled up thanks to protein and fiber! Easy to customize with flavors and mix-ins of your choice!
Course:
Snack
Keyword:
popcorn, protein powder
Ingredients
1/4cuppopcorn kernels (4 tablespoons)yield 6 cups
Cooking spray of preferencetwo 3-second dispenses
2tablespoonsprotein powder or collagen powder
¼teaspoonsalt
Optional Extra Mix-Ins of Choice, see notes
Instructions
Prepare no-oil-added popcorn via the method of your choice: air popper, microwave popper, or even brown paper bag (see recipes notes).
After popcorn has popped, work quickly and divide into two batches while still hot.
Spritz each bowl with a 3-second spritz of cooking spray of choice, tossing the bowl to coat evenly as you do so.
Quickly sprinkle half the protein powder, salt and any other mix-ins on each batch. Toss well for maximum sticking. If needed, do another quick spritz of cooking spray to encourage fall-off powder to stick on.
Ready to serve in the two bowls, or toss together in one big bowl for sharing-style.
Recipe Notes
Nutrition: 120 calories, 8g protein 2g fat 16g net carb per serving (makes about 2 servings, 3 cups each)
Popcorn making tip: make microwave popcorn in a brown lunch bag, simply add the ¼ cup kernels to a larger lunch-sized brown bag, fold down top, and microwave for 3 minutes or until popping becomes infrequent and sporadic
Optional Mix-In Ideas:
Parmesan cheese or nutritional yeast
Cookie Spices like Cinnamon, Nutmeg, Ginger, even Cacao Powder
Savory & Spicy Spices like Chili Powder, Cumin, Italian Seasoning, Turmeric, Garlic Powder
After a whirlwind winter season (with a running or fitness event nearly every weekend paired with loads of family activities), I totally need a break!!!
I’d love to be at a beach right about now (that will happen in June), but a staycation at home is what I’ll have to make the most of! So thankful for finding new Health, Wellness and Relaxation products to help me reset, refresh, and renew!
Kicking back on the couch to reach a book is pure heaven, and something I don’t get to do much due to a crazy, busy life. However, reading is a healthy escape and scheduled distraction from the stress of everyday life. In fact, a 2009 study at the University of Sussex found that recreational reading can reduce stress as much as 68%.
Recreational reading relaxes your muscles and lowers heart rate, but I’m not going to lie – the suspenseful new books from best-selling authors, Charlie Donlea and Fern Michaels, got me on the edge of my seat from start to finish! Lol, but in a GOOD WAY! Both books, Those Empty Eyes by Charlie Donlea and On the Line by Fern Michaels, were suspenseful but fun and exciting to read . . . and live vicariously in the action while sipping on an iced-tea safely at home!
Oh, and the new Zero Sugar Mini Wafers from Voortman® – LOVE!!!! These yummy, bite-sized, zero-sugar wafers have no artificial flavors or colors, no high-fructose corn syrup and are sold in resealable, snacker-friendly stand-up bags. Vanilla and Cocoa Zero Sugar Mini Wafers are new and delish, and I’m also a fan of the Zero Sugar Mini Cookies in Iced Oatmeal and Shortbread.
Cookie time with Voortman®, a zero sugar and better-for-you snack!
Also, taking care of my digestive health is a priority this spring. I do have an issue with reflux and indigestion and have for a long time, ugh! Typically, it’s only in the middle of the night (but sometimes when working out) and triggers for me are eating too much at dinner, or eating bothersome foods like coffee, tomato sauce, spicy foods – and even some healthy foods like broccoli.
I’m proactive about my digestive issues, avoiding these triggers as much as possible – but sometimes life just gets in the way (like I really want that pizza for dinner!) or reflux just pops up unexpectedly from stress. I take over-the-counter antacid products, but was always concerned about the label ingredients – talc, dyes, gluten and other allergens, synthetic sweeteners and more.
I’m so thankful to have found Wonderbelly Antacid™! It fights heartburn, acid indigestion and a “meh” belly with the same effective, active ingredient as many of the leading brands yet doesn’t have the yucky ingredients I had been questioning and wary of in the mainstream products. I’ve tried the new Fruity Cereal (which you can find exclusively at Target) as well as the Strawberry Milkshake flavor. I keep a bottle in my medicine cabinet, by my bedside (and even a few in my purse) at all times!
Special Deal:Text your receipt to 507-652-5235 to receive $5 back on your Wonderbelly purchase – Now available in select Target stores and on Target.com!
Also during my reset week, I decided to take a closer look at my overall health and how I’m doing as keep getting more seasoned (I’ll be 56 in July). I took a home test from Elysium Health – their Index- Biological Age Test. It was super simple to take at my convenience. After abstaining from food or drink for 30 minutes, I just left a saliva sample in the provided test tube and then dropped in the mailbox. Within the month, I will receive a report with test results covering 10 different aspects of aging that are analyzed through my DNA.
This data from Elysium Health will help me understand various markers on how I’m aging – because every person’s aging journey is unique. You can’t just measure aging chronologically – it’ really has more to do with how your body performs and functions. The Index biological age test will report scores on how my brain, heart, metabolism and other systems are performing and also provide evidence-backed suggestions on how to incorporate healthier habits and optimize my lifestyle for maximum longevity. I feel like I’m already doing pretty well at the aging game, but I’m super curious to see what my test results say! When you know better, you do better – and I want to live to 100 years, happy and healthy!
Special Deal:If you use code GETINDEX50, you can save $50 on your own Index test from Elysium Health.
Lemon is flavor favorite of mine, especially around spring when I’m looking for a light, bright, sweet-tart taste so yummy for treats!
My Lemon Chia Seed Protein Cake is a no-guilt option that is easy to whip up and offers 10 grams of protein, along with 12g net carbs, and6g fat for 142 calories per serving.
This lemon protein cake is great for a healthy dessert, post-gym snack, or anytime you are craving something sweet put looking to keep your lower-carb and strong. High protein low carb desserts like this Lemon collagen cake also makes a great breakfast.
I’m a big fan, and have used it for years to optimize my wellness and boost my protein intake at the same time. If you ever have any questions about using collagen powder in recipes, shoot me an email.
TIPS FOR MAKING LEMON CHIA SEED CAKE WITH COLLAGEN:
I used a standard 9” round cake pan, but you can substitute an 8” square pan, or a 12-count cupcake pan (standard size, not jumbo)
Fresh lemon juice gives a bolder, brighter flavor. One larger lemon yields about ¼ cup (4 tablespoons) fresh juice, which is what this recipes calls for. However, in a pinch, you can substitute bottled lemon juice and skip the lemon zest (or use a dehydrated lemon zest).
Store leftovers in an air-tight container for up to 5 days, or “meal prep” by packaging up individually in zip-top baggies and stick in the freezer for a thaw, grab-and-go breakfast or snack on your busy days.
Lemon protein desserts can be customized into the citrus dessert of your choice by swapping out lemon juice for lime juice, grapefruit juice or orange juice in the cake and glaze parts of the recipe.
A light, bright, yummy snack cake featuring collagen protein. Only 142 cal per slice and 10g protein. This Lemon Chia Seed Protein Cake a treat for a healthy dessert, post workout snack or even breakfast.
Course:
Breakfast, Dessert, workout
Keyword:
cake, chia seeds, collagen, high protein, lemon
Servings: 8servings
Calories: 142kcal
Ingredients
3/4cupgluten-free baking flour
1/2cupunflavored collagen powder
1tspbaking soda
1/3cupgranulated stevia blend
1/4tspsalt
2tbspchia seeds
2large eggs
¼cupalmond milk
1/2cupunsweetened Greek yogurt
3tablespoonsfresh lemon juice
2tbspolive oil
Glaze:
1tbspcollagen powder
2tbspstevia blendpreferably powdered
1tbsplemon juice
1tsplemon zest
Instructions
Preheat oven 350F.
Mix together dry cake ingredients: flour, collagen, baking soda, stevia, and salt, and chia seeds.
In another bowl, whisk together eggs, milk, yogurt, lemon juice and oil. Pour into dry ingredients; stir until smooth.
Pour batter into standard 9″ cake pan coated with cooking spray. Bake for 20 minutes. Let cool 10 minutes, invert from pan.
In small bowl, mix glaze ingredients. Use a fork to make small prices in cake for glaze to settle. Pour glaze over top. Cut into 8 slices.; Enjoy!
Note, if using an 8" square pan, baking time will be the same. IF using 12-count cupcakes, reduce time to 15 minutes.
Note: This post is sponsored by Watermelon.org. However, all opinions, comments and enthusiasm remain my own.
Hello to spring and howdy to watermelon salads! No more hot and heavy soups for supper, the weather is warming up, my mood is lightening up, and my plate is filling up with all the beautiful produce of the season!
Making a savory-sweet watermelon salad is life . . . literally life, seeing as how many health benefits watermelon offers including vitamins, minerals, fiber and phytonutrients. Watermelon is cholesterol-free, fat-free, sodium-free, and has 80 calories per 2-cup serving. It contains nutrients that support heart health, like magnesium (6% DV) and phosphorus (2% DV). Each serving also has 25% DV of vitamin C which is important for growth and repair of tissues in all parts of your body. Perhaps my favorite thing about watermelon (other than the sweet taste and natural energy it provides for my training) is that 92% water which helps me stay hydrated.
Other reason to incorporate watermelon salad recipes into your life is that a watermelon salad is a quick and easy meal fix and completely customizable to suit your personal preferences.Quick and Easy. It is NOT as hard or time consuming as you might think to cut a large watermelon. That’s a common objection I enjoy overcoming with friends, family and anyone who gives me drama about cutting up a watermelon. In fact, I’ve done a whole article and video showing my technique for cutting up a large watermelon in about 5 minutes.
If you still are intimidated or unmotivated about cutting watermelon for salads, buying it pre-cut in the produce department is the next best way. While this pre-prepped route is more expensive, you typically get very sweet melon as the produce department tends to pick the best watermelons for their point-of-purchase, prepped containers.Check out this 30 second tutorial!Pin this for later!
Customizable. Watermelon salads can be what YOU want them to be. Today, I’m sharing a recipe for Watermelon Spinach Salad with Chamoy . . .. it totally suits my love for spicy-sweet things and brings me joy. Chamoy is a Mexican condiment made from dried apricots, chile de arbol, hibiscus flowers, citrus, and other seasonings . . . and trust me, chamoy on watermelon is incredibly tasty and lights up every part of your taste senses.
For my chamoy watermelon recipe and watermelon salad recipes in general, it’s simple to swap out all the salad ingredients (except watermelon) for the items you prefer or have on hand. For example, instead of queso fresco, use blue cheese. Instead of pumpkin seeds, use pecans. Instead of Chamoy, use a balsamic vinaigrette. You get the idea. In fact, I’ve made a pin-ready chart (above) to give you inspiration for endless mix-and match watermelon salads.
Pin this for later!
Tips for Watermelon with Chamoy Salad
The yellow flowers are dandelions foraged from my lawn. All parts of this “weed” plant (except stems which taste bitter) are beneficial to consume, you can even use dandelion leaves in place of or addition to the spinach.
Dried apricots are tossed in the salad to enhance the apricot in the chamoy, but any other dried fruit would be equally delicious.
Chamoy can be found in the bottled condiment area of Mexican markets or larger grocery stores. You can also make your own (time consuming) or order it online. The consistency varies from very thick to very thin – look for something in the middle. If too thick, thin down a bit with juice from your watermelon!
Leftover chamoy is delicious used as a rim on cocktails or mocktails – watermelon margarita, anyone?!
Instead of the wedge presentation, the salad can feature watermelon cubes or watermelon balls
The recipe is easy to scale up or down, and you don’t have to get hung up on precise measurements
This salad is best consumed right after making to prevent wilting and sogginess..
Find more summer salad recipes with fruit (and watermelon) at The Fit Fork:
And, Watermelon.org always has creative, delicious, nutritious watermelon salads (and 100s of other watermelon recipes). Here are three fruit and vegetable salads with watermelon that I’ve tried and LOVED:
A big,juicy wedge is dressed up with pepita seeds, crumbled queso fresco, choppedapricots and chamoy sauce, a spicy-sweet Mexican condiment. It’s an amazingwatermelon salad to kick off Spring break, picnics in the park, runningoutside, and dipping toes in the pool season!
1wedge watermelonabout ¼ to1/8 watermelon, depending on size
2cupschopped watermelon
6cupsbaby spinach
½cupdried apricotschopped
½cupcrumbled queso fresco
¼cupChamoy sauce*
¼cuppepita seeds
2tbspchopped fresh cilantro
Optional Edible flowers such as pansies or dandelion
Instructions
To make watermelon wedge, slice watermelon in half lengthwise, then slice that half lengthwise. This will give you a one-quarter wedge. If your watermelon is quite large, you may want to slice this quarter in half (to create a 1/8 watermelon wedge). I guestimate that the total amount of watermelon in the wedge is about 4 cups.
Chop up another 2 cups of watermelon in a bite-size pieces.
Sprinkle washed, dried spinach on platter, place watermelon wedge on top.
Spoon extra watermelon on spinach, around wedge.
Drizzle Chamoy sauce over top of wedge and onto greens.
Sprinkle chopped apricots, crumbled queso fresco, seeds and cilantro on top of wedge and around salad.
If desired, garnish with edible flowers for maximum spring-time effect!
Recipe Notes
*Chamoy sauce is a Mexican condiment sweet-spicy-salty condiment that can be found in most larger grocery stores, from an international market, or you can google the recipe and make your own (it usually features soaked dried: apricots and prunes, hibiscus leave, chile peppers, citrus and more).
Sure, there are bigger hurdles to jump (literally!!!) in a Spartan race than deciding what to wear, how to keep your hair tangle-free, if you will be able to find a porta-potty when nature calls, and so on! But, some of us who are considering running a Spartan race for the first time can be overwhelmed by these little unknowns and this anxiety can keep even the most prepared, fitness-savvy person from hitting the “Commit” button. In my first Spartan race years ago, I had no idea what to expect (outside of studying the obstacles) and the imagined possibility of all the little things outside of running and obstacles that could go wrong made me uncomfortable. Ahh, what I wish I knew then that I know now!
I hope these Spartan questions I’ve been asked by various women answered based on my own personal obstacle course racing experience and insights helps calm any pre-race jitters. Feel free to leave a comment if you need another question answered in addition to these Spartan personal care tips race day logistics.
TIP 1:How do I Keep My Hair Untangled? Braid your hair flat to head, if possible, so that it does not tangle or snag on any obstacles, tree branches or brush. I’ve had my hair get tangled in the barbed wire crawl and a judge had to come cut me free (no joke)! Use bobby pins, a beanie hat (if cold) or your Spartan headband to help keep shorter hairs from turning into distracting flyaways. Some ladies sporting Spartan braids even swear by a little Vaseline or styling crème rubbed vary lightly over the braid to help comb out sweaty, wet strands afterwards without breakage.
TIP 2: Does My Bra Style Matter? What bra to wear at a Spartan race of course depends on the fitness style that supports your body type, whether a curvy or more athletic silhouette. Consider how front closures will feel and possible rub you the wrong way while carrying heavy loads at the chest or climbing walls. Also, for bras with thick padded inserts, take those out on cold days. They will sop up water like a sponge in obstacles like dunk wall, rolling mud, and creek crossings and others – this will feel pretty gross later on the run and also keep you from warming up back up if it’s a chilly day. On hot days however, the reverse holds true, they can be interestingly cooling and also act as a cushion on impact when hoisting yourself over walls and such.
TIP 3: How do I Keep from Chaffing? Ain’t nobody have time for chaffing. Skin rubbed raw from friction is the worst and can stop you in your tracks in painful discomfort during the race . . .. and then have you shrieking in the shower later that night. Plus, chaffing isn’t just for thighs . . . it can get you anywhere you have skin-on-skin, skin-on-fabric, or even skin on obstacle rubbing together. Butt cheeks, boobs, armpits, and use your imagination to come up with more potentially horrific chaffing situations. Sweating and being wet only make it worse, and these are two things that have a pretty high chance of happening to you in a Spartan race. Lessen your chances of chaffing by choosing technical performance wear that dries quickly and has flat or no seams – the Spartan Shop always has great stuff. Also, use an anti-chafe balm and, if you run without a bra (no judgement), maybe some nipple guards.
Should I Wear Make Up & Sunscreen? My personal opinion is you don’t need makeup for a Spartan race, unless you’re donning warrior paint! You make be thinking, but WAIT, what about my lashes and in that case, I get it! Make your eyes pop for those free Spartan race pics with a little Sports Mascara that is water-proof, sweat-proof, smudge-proof and budge-proof. Also, don’t forget SUNSCREEN, you’ll want to apply before the race (even if it’s cloudy) and then again afterward if you’re staying to enjoy the Spartan race festival.
The secure, locked lockers (for fee) are mobile and look something like this truck. There is also a free gear check manned by volunteers.
Is There a Place to Check my Bag? One of the first things I check on before my first Spartan race, was . . is there a bag check? I mean, I have a lot of stuff to bring including pre-race snacks, dry clothes, a hat, a brush and sunscreen – and also a place to stash my jacket, sunglasses, and phone while racing. YES, there is a complimentary Bag Drop that is included with your registration. Upon entering this zone in the festival area, you check in with volunteers who hand you a numbered wristband and matching bag band and hook. . then you walk into the area, use the hook to hang your bag, and then exit to the start corrals. When picking up your bag, a volunteer will check your wrist band to ensure that it matches your bag band. If you’d like a more secure place to stash your stuff, there are typically “for pay” lockers available run by a vendor. By the way, I like to use a Dry Bag in case it starts to rain while I’m out on the course, the free bag drop is in an open place and will get wet. Sometimes, if it’s raining or misting from the get-go, I’ve seen volunteers pass out a plastic bag to put your backpack or duffle in – but I wouldn’t count on that.
What about Pre-race Nutrition? I don’t know who needs to hear this, but many women I know tend to under fuel before a race. I suggest making your lunch the day before the bigger “carb loading” meal and eat a lighter (but adequate meal) meal the night before so that it doesn’t interfere with sleeping or make you feel bloated and heavy. Also, cut back on the fiber. If you are a salad girl, chia pudding person, or otherwise eat your daily recommended value of fiber or more. . do that earlier in the week, not leading right up to the race. Fiber makes things move quickly through the digestive system and you don’t want “that’ happening on the course. IF you are looking for specific products to help your race performance and recovery, check out Spartan Nutrition.
So many porta potties, and no line! Thank you Spartan Race! Little things that make our day!
What if I need to Use the Restroom? Speaking of “that” happening on the course, visit the prolific village of porta-potties in the race festival area. Spartan does a good job of having plenty of portable toilets to use before and after the race. Even if you don’t’ think you need to visit one before the race, do it anyway. This may be a mute suggestion as chances are pre-race jitters will have you there a couple times anyway! Thankfully these days, there ARE some porta potties on the course for use . . . .typically at the couple of water stations on the course that are manned by volunteers. Just hop in one of those and keep it quick, the clock is ticking. Although, probably not the corporate Spartan message, there are always the bushes. If you’re not a squatter, carry along a disposable female urination device to stand and pee (why should guy’s only have this superpower?).
How do I Handle “That Time of Month”?: As a female athlete, dealing with the various stages of the menstrual cycle (and the unpredictability) and training or competing annoying. WHY must periods arrive on race day, and even worse and more worrisome if the situation is in full force. Even racing and PMS symptoms aren’t so fun. So, as mentioned earlier, there ARE a few porta-potties on the race course. They are not as huge in number as you mind find in a major marathon, but they are still there thank goodness (back in the day, Spartan had none!). You can carry your your supplies in a zip-top plastic bag that’s tucked in a race belt, hydration vest, or even shoved in your sports bra. Ensure the baggie seal is tight, because there will be water obstacles and a Spartan is expected to traverse all obstacles with every single item, they brought on the race course.
There is a “cold wash” area and it’s named that for good reason! But such a relief to get clean(er) before a long road trip home!
Is There a Place to Clean Up After Finishing? You’re going to get dirty in a Spartan race. If you haven’t been face down doing burpees in the mud, you’ve at least dunked in a murky water pit and crawled around on the ground. There is typically a “Cold Wash” area in the finish line area where you can spray down with hoses to get the dirt and debris off. Mind you the water is cold, the area is unisex, and soaps and shampoos are not allowed. It’s water only. There is also a separate Men’s and Women’s Changing Tent where you can use sports wipe you’ve brought along to finish sprucing up before you change into dry clothes. Have fun getting that wet sports bra off, haha!
I’m Racing Solo, who will take my photo? Lol, we get it!! An epic post-race photo is a forever souvenir that you achieved a huge accomplishment – plus, it’s fun to share on social media. If you brought your photo to the race (carry in a waterproof arm case) or festival area, ask any fellow Spartan to snap a quick pick of you . . . the Spartan community is amazing and will be more than happy to help (unless they are in the middle of burpees or something). Also, with your registration you will receive FREE Spartan race photos that you can download from your Spartan Race account about 3 to 7 days after the race. These are super cool action shots of you on the race course, crushing obstacles. Make sure the race number on your Spartan headband is being worn properly and facing forward to ensure that you are tagged.
Note: This post contains affiliate links.
Save 20% on US Spartan races, and most apparel, gear & nutrition at spartan.com code: UBST24-TK88D27
