Sweet Smiles: Watermelon is a Happy Fruit

This post is sponsored by National Watermelon Promotion Board.

There are no bad vibes in my book when it comes watermelon. Watermelon is a happy fruit! It’s refreshing, hydrating, sweet, a source of beneficial energy for my runs and workouts – and at the root of a bumper crop of my life’s joyful moments and everyday positive experiences.

Watermelon Slice of Happy Project

If I had to name one food that made me feel all-around happy, it would most definitely be WATERMELON! And, based on the juice dripping off all y’all’s chins, I know I’m not alone in that jumbo-sized declaration of love. In fact, a recent study funded by NWPB*, found that 100% of consumers say that watermelon makes them feel happy.

What did people say when I asked them, “Does watermelon make you happy?”

And, 81% felt like watermelon was a comfort food. I’m like “heck yeah” to that stat – not many comfort foods have just 80 calories per two-cup serving, not to mention zero fat, and a host of nutrients including vitamins, minerals, fiber and phytonutrients. Check the USDA Nutrition Facts for the exact breakdown.

Additionally, the study revealed that 82% of respondents felt that watermelon boosted their mood. Just last year, I shared a post about How Watermelon Can Boost Mood. My reasons included: 1) high water content in watermelon supports overall wellness; 2) 25% Daily Value of vitamin C, per serving, supports tissue growth and recovery; 3) watermelon can be used as “equipment” in your workout and exercise is a good way to lift your mood; 4) watermelon is perfectly sized for sharing and showing care toward others – that’s intrinsically satisfying; 5) and watermelon can be a dessert that is unrefined and naturally sweet – a smart choice that still makes you smile!

Learn the ways watermelon can boost your mood and help you feel happy.
Also, I always feel happy knowing that, in addition to feeding my family a wholesome food that I am making an economical selection in the produce department. Pound-for-pound, ounce-for-ounce, a watermelon has the biggest bang for the buck – and you can eat the entire watermelon, including flesh, juice, seeds and rind!

A few happy and creative recipes I’ve made using bits and pieces of the watermelon that might otherwise have been discarded are:
Cinnamon Churro Watermelon Rind Fries recipe

Cinnamon Churro Watermelon Rind Fries – Take the leftover rind, slice it up, dust with cinnamon and your sweetener of choice before popping in the air-fryer. Serve with simple vanilla or honey yogurt as a dipping sauce! Easy and economical

Watermelon Gazpacho! Refreshing and just for you! Whip up a single-serving batch of this hydrating, delicious cold soup made with watermelon, cucumbers and tomato -- no-cook and ready in minutes.

Watermelon Gazpacho with Feta and Herbs –This is a quick and easy, single-serve blender recipe that’s featured in my Cooking for One for Dummies cookbook that published in March 2023. To be honest, is a way I use up watermelon that has been sitting for a few days in my fridge and needs to be used up STAT.

watermelon juice is a hydrating, sweet, natural beverage that is easy and economical to make at home.

Watermelon Juice: Most folks either buy expensive, pressed watermelon juice from their grocer OR use a blender and drain off all the pulp. However, my hack in this post shows you how you can actually DRAIN off a large quantity while cutting and storing without compromising the pieces you want to eat.

More than half of respondents from the 2022 NWPB study reported they feel better knowing that they’ve purchased food that can be used in multiple meals and/or recipes. Watermelon definitely has your back on that! Check out the amazing, creative recipe collection at Watermelon.org for all sorts of juicy, yummy, sweet and savory inspiration.

*NWPB Consumer Study 2022

Fire Up Fall: Grilled Steaks with Autumn Spice Rub

Grilled Steaks with Autumn Spice Rub . . . the most lit season of the year is here, and I’ve fired up my grill for it!

Thanks to this easy steak rub recipe featuring the flavors of fall, along with a tender cut of beef, you can make an amazing meal in just about 15 minutes – perfect for busy weeknights, yet will so impressive for guests!

The autumn steak rub is so easy, and each batch makes enough for about one pound of beef. So, if you are making more, just double or triple it. It should last for the season in an air-tight container, like a small spice bottle or canning jar.

The autumn spices for beef include ancho chile pepper, ground cinnamon, allspice and salt. Brown sugar also adds a nice balance to the warming and slightly spicy flavor, addling just a hint of sweetness. Instead of brown sugar, you can swap in coconut sugar or date sugar.

The autumn spices of these easy steak fall steak rub are a perfect pairing with some favorite side dishes of the season like sweet potatoes, pumpkin risotto, butternut squash and more.

How to use Autumn Spice Rub for Steak

Steak Choice: Pick a cut of beef that is tender, like tenderloin steaks (what I used today), strip steaks, ribeye, flat iron, or top sirloin steaks.  Don’t use beef cuts like flank steak, skirt steak, chuck shoulder steaks and round steaks as they are not inherently as tender and need to be marinating for a couple hours for the best eating experience.

Other Proteins: This fall-inspired spice rub would also be great on lamb, chicken, pork and heartier seafoods, like halibut filets.

Applying the Rub: As mentioned, this recipe covers about one pound of steaks – it’s intended to be applied generously. It’s easy to double or half if you need more or less. Whether you apply oil to your steak before the rub is personal preference, in my opinion. Some say it helps the spices adhere to the meat better and keeps the meat from sticking to the grill. If you use an oil, make sure to pick one with a high smoke point – like grapeseed oil, avocado oil, or olive oil (but not EVOO). When oils are taken over their smoking point, they start to burn and leave a bitter taste on the meat. Yucko.

Basic Tips on Grilling Steak: 1) clean your grill grates; 2) oil your grill grates; 3) grill at 400F degrees avoiding flare ups; 4) resist urge to flip continuously – just once will do it; 5) for the perfect medium-rare, pull off with internal temp reaches 130F – let rest for 5 minutes or so on platter until temp has risen to 135F; 6) Exact grilling times listed in various recipes will vary on your grill temperature, the thickness of your cut, the crowding of your grill, etc.

This easy steak rub recipe is bursting with the flavors of fall and adds a seasonal sizzle to tender cuts of steak like tenderloin, flat iron, strip, ribeye and more.
5 from 6 votes
This easy steak rub recipe is bursting with the flavors of fall and adds a seasonal sizzle to tender cuts of steak like tenderloin, flat iron, strip, ribeye and more.
Grilled Steaks with Autumn Spice Rub
Prep Time
5 mins
Cook Time
12 mins
rest
5 mins
 

This easy steak rub recipe is bursting with the flavors of fall and adds a seasonal sizzle to tender cuts of steak like tenderloin, flat iron, strip, ribeye and more.

Course: dinner, dinner, entree
Cuisine: grill
Keyword: autumn, fall, grilling, spices, steak
Ingredients
  • 1 tbsp brown sugar or coconut sugar or date sugar
  • 1 tbsp ground ancho chili pepper
  • ½ tbsp ground cinnamon
  • 1 tsp allspice
  • 1 teaspoon sea salt
Instructions
  1. Add all spices to a small jar and shake up until combined.
  2. Apply to steaks (oiled or un-oiled) generously on front, back and sides.
  3. Cook steak on pre-heated 400F degree grill, to just a few degrees under your desired level of “doneness”.
  4. Transfer to platter and let rest 5-10 minutes before cutting.

Pumpkin Protein Snickerdoodle Cookies | gluten-free option

Pumpkin Protein Snickerdoodle cookies are a delightful treat that captures the very vibe of fall with every bite. Trust me, it was my pleasure to give seasonal and smart-ingredient updates to one of my favorite childhood cookies – a simple snickerdoodle rolled in cinnamon-sugar and baked with buttery-crisp edges and a soft, chewy center.

These snickerdoodle protein cookies will become nostalgic in a new way. Make them a new fall baking tradition and savor the goodness of pumpkin and a delightful blend of warm seasonal spices.

One of the best advantages of pumpkin protein cookies is their nutritional profile. Each cookie has only 68 calories and 3g of protein – I like to use protein powder in lieu of some of the flour found in traditional recipes to provide a protein boost. 

I like to use Clean Lean Protein from Nuzest, but most any type of vanilla, pumpkin or unflavored protein powder can be substituted (like a whey) in the same measurement.

Save 15% at Nuzest with code FITFORK

This infusion of protein makes pumpkin protein snickerdoodles a fantastic cookie selectin for various occasions throughout the day. Whether you’re looking for a wholesome breakfast option, a post-workout replenishment, or a guilt-free bedtime snack that will help allay any feelings of hunger in the night, these cookies fit the bill.

To make these cookies even healthier, you can opt for your preferred sugar substitute to keep the carb content in check – make sure you are using a cup-for-cup substitute (today I used Xylitol, a natural substitute that has 1/3 fewer calories than sugar, no bad aftertaste, and is low on the GI index). This low-carb adaptability allows you to savor the sweet, rich flavors of fall without compromising your dietary goals or requirements. Additionally, if you don not want to use all-purpose flour, swap in a gluten-free baking flour.

Pumpkin spice makes me nice so I'm all about these pumpkin protein snickerdoodle cookies! Easy to make, nostalgic, yummy and only 67 cal, 6.5g carb with 3g protein per cookie!
5 from 5 votes
Pumpkin spice makes me nice so I'm all about these pumpkin protein snickerdoodle cookies! Easy to make, nostalgic, yummy and only 67 cal, 6.5g carb with 3g protein per cookie!
Pumpkin Protein Snickerdoodle Cookies
Prep Time
10 mins
Cook Time
12 mins
cooling
10 mins
Total Time
32 mins
 

Pumpkin spice makes me nice so I'm all about these pumpkin protein snickerdoodle cookies! Easy to make, nostalgic, yummy and only 67 cal, 6.5g carb with 3g protein per cookie!

Course: cookie, Dessert, Snack
Keyword: cookie, fall, protein powder, pumpkin, snickerdoodle
Servings: 24 cookies
Calories: 67 kcal
Ingredients
For Cookies:
  • 1/2 cup butter, softened
  • 2/3 cup granulated sweetener with a 1:1 measure equivalent with white sugar I used xylitol
  • 1 tbsp molasses
  • ½ cup unsweetened pumpkin from can
  • 1 teaspoon vanilla extract
  • ½ cup protein powder, vanilla OR can use pumpkin flavor or unflavored protein powder
  • 1/2 teaspoon cream of tartar
  • 1/2 teaspoon baking soda
  • 1/4 teaspoon baking powder
  • 1/4 teaspoon salt
  • ½ tablespoon pumpkin pie spice
  • 1 cup all-purpose flour gluten-free baking flour
For rolling:
  • 1/4 cup granulated sweeter the same type used for your dough
  • 1/2 teaspoon ground cinnamon
Instructions
  1. Soften butter, whisk with granulated sweetener and molasses. Whisk in pumpkin and vanilla extract until smooth.
  2. Next stir in cream of tartar, baking soda, baking powder, salt, and pumpkin pie spice. Next stir in protein powder until combine, and then flour. Chill for 30 minutes.
  3. When ready to bake, preheat the oven to 350F degrees and line two baking sheets with parchment paper or silpat mats. In a shallow dish or bowl, stir together the 1/4 cup granulated sweetener and 1/2 teaspoon cinnamon for rolling.
  4. With measuring spoon, portion the dough by 1 1/2 tablespoons and roll into balls. Roll the dough in the cinnamon-sweetener mixture to coat, then arrange on the prepared baking sheet. Flatten the balls slightly (the cookies only spread a little bit as they bake). Bake for 12 – 14 minutes, until the edges are slightly golden. Cool 10 minutes on pan, then remove the cookies to a wire rack and let cool completely.
  5. Makes about 24 cookies. 67 cal, 6.5g carb, 4g fat, 3g protein per cookie

Recipe Notes

Homemade Banana Bread Protein Granola

If you always loved grandma’s banana bread, you’ll love this homemade granola recipe that tastes like a hug from her oven. My Banana Bread Protein Granola is a great way to start the day or kick back with as a wholesome snack – or to use as an topping for yogurt parfaits, baked fruit desserts or smoothie bowls.

Banana Bread Protein Granola is an easy homemade breakfast or snack you can make in about 30 minutes. It's much more economical than store bought and you have control over the ingredients -- I've used a protein powder to give this healthy treat 13g protein per serving.

Banana Bread Granola with Protein Powder is is easy to make, economical, and features lots of wholesome ingredients including oats, protein powder + nuts, seeds and oats. Offering almost 14g protein per serving, lots of whole grain energy, and dietary fiber – it’s definitely a winner!

Ingredients for Banana Bread PRotein Granola from thefitfork.com - Oatsome oats help boost the protein and fiber.

Whip up the batter that starts with a mixture of protein powder whisked into water, egg white and melted butter. That’s used to coat the oats, nuts and seeds before baking in the oven. While baking, this homemade banana granola recipe fills the house with a delicious, comforting aroma that tastes as yummy as it smells. After cooling and breaking into clusters, this banana protein granola has a crunchy texture with the larger pieces remaining slightly soft int the center – it’s delightful!

Note: I like to  Protein Oats (thick cut rolled oats) from Oatsome– the only ingredient is oats, but thanks to the way they are cut thicker, you get 40% more protein than traditional oats  — plus14% DV for dietary fiber.  

Banana Bread Protein Granola is an easy homemade breakfast or snack you can make in about 30 minutes. It's much more economical than store bought and you have control over the ingredients -- I've used a protein powder to give this healthy treat 13g protein per serving. Get more recipes at thefitfork.com

Tips for Making Banana Bread Protein Granola

Oats: While I used thicker-cut rolled oats, traditional rolled oats (aka: old-fashioned oats) will work just the same. Just do NOT substitute instant oats or steel-cut oats, the texture will be off with both those.

Protein Powder: I use a cake batter whey protein for this recipe. I like the cake batter flavor because it lends a buttery vanilla vibe that reminds me of all sorts of nostalgic homemade baked goods. A vanilla protein powder would work well also – and you can even add a ½ teaspoon of cake batter extract (optional).

Nuts: I’ve used chopped pecans in this banana bread granola, because traditionally that’s an ingredient that my grandmother used in her banana bread loaves (and, as a kid living in the South, I was often assigned to gather the pecans falling of the trees). But, you can swap for almond slivers or another nut – or a combination of nuts — if you prefer.

Extra Mix-Ins: I’ve left this banana pecan granola recipe pretty simple, but if you’d like to add some extra mix-ins (up to 1/4 to ½ cup total), please do! Extra seeds, nuts and shredded coconut can be added to the mixture before baking, BUT mix in items like dried fruit, chocolate chips and such AFTER the granola has baked and cooled to room temperature.

Baking Gear: I suggest baking the banana granola on a rimmed baking sheet (so nothing slides off!) that has been lined with a silicon baking sheet or parchment paper to prevent sticking (I personally love the convenience of the this pre-cut sheet pan parchment paper).

Storage: Store prepared and cooled granola at room temperature in an air-tight container (like a large, hinged canning glass jar) or zip-top plastic bag. Because this granola has a crunch outside but slightly soft center in cluster pieces, it won’t last as long as those super dry granolas from the store. Use up within the week (that’s not hard to do!) or transfer to the freezer for use later.

Note: This post contains affiliate links. I may earn a small commission from any sales generated. Those proceeds are used to offset operating expenses for The Fit Fork. Thank you!

Jennifer Fisher, thefitfork.com -- banana bread protein granola, an easy homemade snack or breakfast with 13g protein.
5 from 5 votes
Banana Bread Protein Granola is an easy homemade breakfast or snack you can make in about 30 minutes. It's much more economical than store bought and you have control over the ingredients -- I've used a protein powder to give this healthy treat 13g protein per serving. Visit thefitfork.com for more recipes to fuel your active lifestyle
Banana Bread Protein Granola
Prep Time
5 mins
Cook Time
25 mins
Total Time
30 mins
 

Banana Bread Protein Granola is an easy homemade breakfastor snack you can make in about 30 minutes. It's much more economical than storebought and you have control over the ingredients — I've used a protein powderto give this healthy treat 13g protein per serving.

Course: Breakfast, Snack
Keyword: banana, banana bread, granola, protein powder
Servings: 6 servings
Ingredients
  • ¼ cup water
  • ½ cup birthday cake cake batter or vanilla flavored protein powder
  • 1 egg white or 2 tbsp from a carton
  • ¼ cup butter melted
  • ½ large ripe banana mashed
  • ¼ cup stevia baking blend or similar 1:1 measure equivalent sweetener
  • 2 tbs chia seeds
  • 2 tsp ground cinnamon
  • ¼ tsp salt
  • 2.5 cups old fashioned rolled oats like Oatsome thick-cut rolled protein oats
  • ½ cup chopped pecans
  • Optional Mix ins See Note
Instructions
  1. Preheat oven to 325F.

  2. Whisk together water and protein powder in mixing bowl.
  3. Whisk in egg white, then melted butter.
  4. Add ripe banana and mash in well to mixture with fork or spatula.
  5. Stir in sweetener, chia seeds, ground cinnamon and salt until well combined. Finally, stir in oats and pecans and stir until evenly coated.
  6. Pour out onto rimmed baking sheet (lined with silicone baking sheet or parchment paper) and pat down into an even layer, about 1/3 to ½” thick.
  7. Bake for 24 to 26 minutes, using spatula to gently flip hallway through – keeping large clumps intact.

  8. Remove from oven when turning deep golden brown, let cook on sheet for at least 10 minutes before breaking up into desired-size clusters.
Recipe Notes

Optional Mix Ins: May mix in another ¼ to ½ cup nuts, seeds or shredded coconut into wet batter before baking. Or you can add a similar amount of dried fruit or chocolate chips after the granola has baked and cooled to room temperature.

Sugar-free “Like Magic” Shell Dessert Topping for Healthy Sweets

If you were a kid in the 80s and 90s, you surely remember “Magic Shell”, a popular dessert topping known for its ability to harden quickly when poured onto cold surfaces. In fact, Magic Shell can still be purchased in-store and online today.

Drizzle, dunk or dip! This Sugar-free “Like Magic” Shell Dessert Topping with have you fondly reminiscing about being a kid! A simple, two-ingredient chocolate sauce recipe with unlimited uses for your dessert creations.

However, as a now grown-up girl-at-heart, who likes to manage both her carb count and pocketbook, I like to make my own no-sugar like magic shell chocolate sauce using just two ingredients – sugar free chocolate chips and coconut oil!  THAT’S IT!

Drizzle, dunk or dip! This Sugar-free “Like Magic” Shell Dessert Topping with have you fondly reminiscing about being a kid! A simple, two-ingredient chocolate sauce recipe with unlimited uses for your dessert creations.

To make a generous, 2-serving batch just add 1-ounce sugar free chocolate chips (about 3 tbsp) to a small microwave-safe bowl and add 1 teaspoon of coconut oil – it’s fine if still in solid form, it all melts together! Next, microwave for about 35-45 seconds until melting, then stir together until glossy and smooth. If you want a bigger batch, simply use the same 1 oz chocolate to 1 tsp coconut oil ratio – you may need to microwave a little longer to accommodate the larger volume.

.So, now that the chocolate sauce that hardens is done, it will work its “magic” by solidifying on contact with cold items – the coconut oil helps make it easy to drizzle, but then reverts back to its solid state after cooling! You can speed up the hardening process further by sticking your drizzled, dunked and dipped items into the fridge for a minute or two afterward.

FUN WAYS TO USE SUGAR-FREE “LIKE MAGIC” SHELL TOPPING 

Frozen Treats: Pour over ice cream and frozen yogurt. Even dunk popsicles into it!

Cold Desserts: Yogurt parfaits, trifles, frozen pies, cheesecakes and more.

Drink Rims: Add to the rim of a cold cocktail glass before filling – what a fun and delicious surprise!

Decorative Designs: Write a name or “draw” a design on a chilled plate or serving dish before placing ice cream or desserts on them.

Dipped & Drizzled Treats: Dip cookies, pretzels, marshmallows, or other snacks into hardening chocolate sauce quick chocolate coating. Try drizzling on popcorn that’s cooled and then tossing on coarse sea salt – -so good!

Fruit: Dip fresh fruits like strawberries, bananas, and apple slices into the sugar-free chocolate topping or drizzle across a bowl or tray full of fruit.

Drizzle, dunk or dip! This Sugar-free “Like Magic” Shell Dessert Topping with have you fondly reminiscing about being a kid! A simple, two-ingredient chocolate sauce recipe with unlimited uses for your dessert creations.

 TIPS FOR MAKING & STORING SUGAR-FREE HARDENING CHOCOLATE SAUCE

No water. Don’t add any water to this recipe to thin it out — that’s going to mess it up. In fact, ensure that the bowl you are using to melt chocolate chips in is completely dry and free of moisture.

Choosing Chocolate Chips: You can use any chocolate chip that works for your dietary eating pattern – sugar-free or dairy-free or traditional style made with sugar. You can also choose another flavor of chip such as white chocolate, butterscotch, peanut butter, and such.

Oil Substitutions: NO! Do not substitute coconut oil for another oil – it will not harden back up in the same way and sauce will remain runny.  Also, do NOT use coconut oil that has been “fractionated”, a processing step that keeps it in a liquid state at room temperature. Only use regular coconut oil that will appear solid at room temperature (under 78 degrees). 

Application: Simply spoon the sugar-free magic shell onto its final destination or use a small drizzle bottle. I personally like to use a mini mason jar (2-oz), because I can also use that jar to melt the chocolate – so less mess!

Storage: Do not store leftovers in the fridge. Instead, cover tightly and keep on counter or pantry, until needed – it really doesn’t go bad (or, I’ve always gobbled mine up before it has – I’m sure it would take months). If it’s a colder day, you may need to pop it in the microwave for 5-10 seconds to make more pourable.

I like to use this sugar-free magic shell sauce on my protein cheesecakes, it adds a lot of fun, flavor and flair — and I don’t have to worry about excess sugar.

Get the recipe for Boston Cream Pie Protein Cheesecake.

Note: This post contains affiliate links and I may earn a small commission on purchases — which I use to offset operating expense for The Fit Fork. Thank you!

Drizzle, dunk or dip! This Sugar-free “Like Magic” Shell Dessert Topping with have you fondly reminiscing about being a kid! A simple, two-ingredient chocolate sauce recipe with unlimited uses for your low carb dessert creations.