Category Archives: Recipes

Ditch the Drive-Thru! Make a Steak-Egg-Avocado Breakfast Sandwich Faster, Better.

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jennifer fisher - thefitfork.com steak egg avocado sandwich

It’s important to eat a healthy meal in the morning; there is no good excuse not to. You’ll definitely want to make my super-fast, super-tasty, super-healthy Steak-Egg-Avocado Breakfast Sandwich after reading all this eye-opening information.

So there is no denying that a (good) breakfast does a body good. A study presented in 2003 at the American Heart Association’s annual conference showed that not only are breakfast-eaters less likely to be obese, they’re also more likely to have normal blood sugar levels and less likely to be hungry later on in the day.

Taking this a step further, not just eating breakfast, but eating protein at breakfast is essential, according to research at the University of Missouri. The findings suggest eating a higher-protein breakfast (20 -25grams) could be an effective strategy to improve appetite control and prevent overeating. MRI scans of the participants showed that brain signals controlling food motivation and reward-driven eating behavior were lessened after consuming a protein-rich breakfast.

But, you don’t want to just grab a breakfast anywhere. While that fast-food egg sandwich may be convenient, most are laden with fat, salt and calories. In a fast-food “egg expose” by Forbes, it turns out that much of the “egg” protein being served up at popular chains (like Subway, McDonalds, Burger King and such) are jam-packed with scary stuff. You can check out the full findings here. But, as an example, look over this unrecognizable ingredient list in the egg omelet patty served up in Subway breakfast sandwiches:

Subway’s Egg Omelet Patty (Regular): Whole eggs, egg whites, water, nonfat dry milk, premium egg blend (isolated pea product, salt, citric acid, dextrose, guar gum, xanthan gum, extractive of spice, propylene glycol and not more than 2% calcium silicate and glycerin to prevent caking), soybean oil, butter alternative (liquid and hydrogenated soybean oil, salt, soy lecithin, natural and artificial flavors, beta carotene (color), TBHQ and citric acid added to protect flavor, dimethylpolysiloxane (antifoaming agent added), salt, beta-carotene (color).

A few words on the ingredients:

  • Propylene glycol, a solvent for food colors and flavorings, is also used in anti-freeze, to lubricate air-conditioner compressors, and in deodorant sticks.
  • Isolated pea product is a protein additive often used as a substitute for animal-derived protein.
  • Guar gum is a thickening agent.
  • Xanthan Gum is used to prevent oil separation.
  • Glycerin is a solvent that is found in soap, moisturizers and some brands of shaving cream.
  • TBHQ (tertiary butylhydroquinone) is used to preserve vegetable oils against oxidation, and can also be found in varnishes, lacquers, and perfumes.
  • dImethylpolysiloxane is a type of silicone used to prevent cooking oil from foaming after repeated uses. It’s also found in Silly Putty and many lubricants.
  • Calcium silicate is used to prevent caking and is also a popular antacid. In addition, it’s a sealant used on roads, roofs and concrete.

(Subway information from Forbes.com)

If you can’t pronounce it, you shouldn’t eat it, right? Right! Save gas, save time, save money . .. . and, most of all, save your health by making a good, protein-rich breakfast at home. My quick Steak-Egg-Avocado Breakfast Sandwich   is a great option for busy mornings. You can make this breakfast in the microwave in just a few minutes, especially if you are using a bit of leftover steak, filet, ground beef or whatever pre-cooked meat you have on hand from dinner the night before. Tweak the veggies to suit your tastes too!

Steak-Egg-Avocado Breakfast Sandwich Recipe

  • 1.5 ounces (approx. ¼ cup) coarsely chopped top sirloin (leftovers work great!)
  • 2 tablespoons chopped grilled red onion (or any leftover veggie)
  • 1/3 cup liquid eggs (or 2 large whisked eggs)
  • Freshly ground pepper and sea salt to taste
  • 2-ounces Avocado slices
  • 1 whole-grain sandwich “thin” style bun

Place beef in the bottom of 8-ounce ramekin or microwave-safe bowl.  Next, top with red onions and pour over liquid egg whites. Sprinkle with cheese. Microwave on high for approximately 2 minutes or until eggs are set and fully cooked.  Gently loosen eggs from bowl with fork and invert onto bun. Top with avocado slices and salt and pepper to taste.  Serves 1.

Figs, Not Just for the Birds! Fresh Figs with Balsamic Fig Jam Recipe

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jennifer fisher - thefitfork.com - fresh figs with balsamic fig jam

Years ago, I remember taking care of my Aunt’s house in Houston while they were away on vacation. “You’re welcome to pick the figs as they ripen, but you’ll have to hurry to beat the greedy birds,” she said before leaving.  Having never eaten homegrown figs (a Fig Newton was about the closest I had come), I wasn’t too excited about the invitation to develop my latent “gatherer” gene. But, a few days later when out watering the plants, I saw the fig tree bursting with fruit just crying to be picked.  I sampled a fig straight off the branch and, oh my goodness, I jogged back to the house to get a basket for the harvest. Apparently, my jog should have been a mad dash, because when I returned, a flock of birds had swarmed the tree and were gorging on the spoils.

From that day forward, I have had a new appreciation (make that obsession) with this delicate, delicious fruit. I’m only sad that I don’t have my Aunt’s green thumb nor live near the Gulf Coast where they seem to grow so happily. Summer is really the season for figs, but I am ready now. You can purchase figs in grocery markets with fancier produce departments nearly anytime of the year, although they aren’t as good as homegrown. Common varieties you’ll find in the supermarket are Turkish figs, Mission figs and Calimyrna figs.

My Fresh Figs with Balsamic Fig Preserves recipe makes a uniquely nutritious and utterly delicious dessert that doesn’t wreck a day of clean eating with lots of sugar, fat and bad gunk. Did you know figs offer the most calcium of any fruit?  I was excited to find out that just three figs provide 25-percent of the daily recommended allowance for fiber. The great thing about fruit fiber, besides being filling, is that studies have shown that it can reduce the risk of breast cancer in post-menopausal women.  A source of many essential vitamins and minerals, figs are especially rich in iron, magnesium, potassium, vitamin K and B vitamins. Also, when choosing your figs, the ripest fruits yield the most antioxidant health benefits.

Fresh Figs with Balsamic Fig Jam Recipe

  • 2 cups quartered fresh figs (stems removed)
  • 1 cup all-natural honey
  • 2 cups water
  • 1 1/2 tablespoons balsamic vinegar
  • Sea salt
  • 2 dozen fresh figs (halved into 48 pieces)

To make jam, add the quartered figs, honey and water to a large pot. Simmer over low heat until the figs break down and the liquid is reduced by one third. Remove from burner and let mixture cool for 30 minutes. Puree fig mixture in food processor, add balsamic and season with the sea salt to suit your personal taste.

Gently wash and dry remaining 2 dozen figs and then slice in half lengthwise for a total of 48 pieces.

Serve jam with fresh figs as a dessert or over a salad of baby greens. Leftover jam will keep in the refrigerator for up to three weeks.

Serves 8 (6 fig halves per serving)

“Can’t Be Beet” Salad Recipe & Bounty of Beet Benefits

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can't be beet salad

Do you fancy a beet? It seems like people either love this vegetable or despise it, often without even a fair taste. If you’re in the “yuck” camp, it’s time to give this purple-red root a second (or first) chance. Beets have amazing health advantages for athletes and all of us!  A tasty way to enjoy the benefits of beets is with my “Can’t Be Beet” Salad, a savory roasted potato salad dressed with a balsamic vinaigrette. The recipe follows this laundry list of reasons to love beets.

By the way, if you cant get to fresh beets, I have been using Beet Powder in my smoothies and such to reap all the benefits below.

  • Beets have been shown to guard against cancer thanks to the pigment molecule, Betacyanin, which give beets that signature red color.
  • Beets can help your cardiovascular system. Research consuming beets reduces the amount of homocysteine, a substance which can contribute to peripheral vascular disease, stroke and heart disease
  • Beets are high in natural carbohydrates (not the processed kind), making them fabulous fuel for endurance sport enthusiasts.
  • Beets are high in important minerals including sodium, magnesium, calcium, iron and phosperous. Athletes need plenty of these nutrients to replace those lost through sweat, muscle use and other byproducts of exercise.
  • Beets are full of fiber and rich in vitamins including vitamin A, vitamin C, and niacin!
  • Beets (drum roll) may actually help improve athletic performance. According to a 2010 study by researchers at the University of Exeter, drinking beet juice helped athletes achieve higher intensity exercise by allowing their muscles to perform the same work with less oxygen. In the same vein, the International Journal of Sport, Nutrition and Exercise Metabolism, reported in the February 2012 issue, that highly-trained cyclists were able to shave more than 10 seconds off their 10-kilometer race times after drinking beet juice in a study.

“Can’t Be Beet” Salad Recipe

  • 1-1/2 pounds small red potatoes, halved
  • 2 medium red onions, cut into wedges
  • 1/2 teaspoon salt, divided
  • 2 tablespoons olive oil
  • 1-1/2 pounds fresh beets, peeled and cut into wedges
  • 2/3 cup reduced-sodium chicken broth or vegetable broth
  • 1/3 cup balsamic vinegar
  • 2 teaspoons brown sugar
  • 2 teaspoons minced fresh thyme or 1/2 teaspoon dried thyme
  • 1/2 teaspoon pepper
  • 2 tablespoons minced fresh parsley

Place potatoes and onions in two 15-in. x 10-in. x 1-in. baking pans coated with cooking spray. Sprinkle with 1/4 teaspoon salt; drizzle with oil and toss to coat.

Place beets in pans (do not stir). Bake, uncovered, at 425° for 35-40 minutes or until vegetables are tender.

For dressing, in a small saucepan, combine the broth, vinegar, brown sugar, thyme, pepper and remaining salt. Bring to a boil. Reduce heat; simmer, uncovered, until reduced to 1/3 cup.

Transfer vegetables to a large bowl. Drizzle with dressing and toss to coat. Sprinkle with parsley. Yield: 9 servings.

Nutritional Facts3/4 cup equals 135 calories, 3 g fat (trace saturated fat), 0 cholesterol, 244 mg sodium, 24 g carbohydrate, 3 g fiber, 3 g protein. Diabetic Exchanges: 1 starch, 1 vegetable, 1/2 fat.

Created by Jennifer Fisher and originally published as Can’t-Be-Beet Roasted Potato Salad in Light & Tasty October/November 2007, p41

beet

Happy National Almond Day! Munch on my Almond Lover Cookie Recipe

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jennifer fisher- thefitfork- almond lover cookiesDid you know today, February 16th, is National Almond Day? Roasted, raw, spiced, salted, covered in chocolate; you probably don’t need any additional encouragement to snack on these delicious little nuggets from nature. But, just to bring more cred to the crunch, here are my top five reasons that eating almonds is good for you. Plus, I’ve also included my Almond Lover Cookie Recipe below.

  1. Almonds are a super source of vitamin E, an antioxidant that many runners and other athletes lack, primarily because there are so few good food sources of it. Plus, research has suggested the type of vitamin E, called gamma-tocopherol, found in nuts helps to fight cancer. And, apparently gamma-tocopherol isn’t found in supplements, you have to get it straight from the food source.
  2. Almonds are chock full of other nutrients (besides vitamin E) beneficial to runners and athletes including magnesium, iron, calcium, and potassium. One handful of almonds can help reduce muscle damage, strengthen your bones, and boost energy to power through a workout.
  3. Other research has shown that munching on nuts several times per week reduces circulating cholesterol levels, particularly the artery-clogging LDL type, decreasing your risk for heart disease.
  4. Almonds are packed with both protein and fiber, meaning a snack incorporating almonds will keep you feeling fuller longer. A serving of almonds is one ounce (about 24 almonds) and has 170 calories, 3 grams of dietary fiber and 6 grams of protein.
  5. There are so many delicious things you can do with almonds. Gobble them straight from the bag, sprinkle in salads, mix with dried fruit or grind up and use as a coating of fish or chicken. Almond meal (a fancy way to say “ground almonds”) also makes a great substitute for flour in baking, especially if you are following a gluten-free, low-carb or Paleo diet. Check out this yummy Almond Lover Cookies Recipe I came up with that takes advantage of almonds in every way!

Almond Lover’s Cookie Recipe

  • 6 Tablespoons butter, softened
  • ½ cup almond butter
  • ½ cup Splenda (or preferred sugar alternative)
  • ¼ cup egg white
  • ½ teaspoon baking soda
  • ¼ teaspoon salt
  • 1 ½ cup almond flour
  • 24 chocolate covered almonds

Preheat oven to 350F degrees.

In medium mixing bowl, add butter, almond butter, Splenda and mix together until well-combined. Beat in egg white until mixture is fluffy. Next, mix in baking soda, salt and almond flour, stirring until incorporated.

Let mixture sit in refrigerator for a couple hours (or freezer for 30 minutes). With hands, shape dough into 1-inch balls and place on 2-inches apart on ungreased cookie sheet.

Bake for 10 minutes. Remove from oven and immediately press a chocolate-covered almond into the top of each. Let cool on sheet for 1 minute and then spatula off to wire rack.

Makes 2 dozen.

Nutrition per cookie: Calories 103, fat 9g, sodium 24mg, potassium 96mg, total carbohydrate 2.8g, dietary fiber 1.5g, sugars 1.0g, protein 2.5g

Coconut, Acai Berry & Banana Smoothie Recipe with 3Fuel – EatSmart Scale Saves Day

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Are you one of those people who pride themselves on precision, accuracy, and exactness?  If your marathon training plan says run 20 miles, would you be okay running 19.5?  If you’re sharing a cookie, would you measure it down the middle or just snap it in half, risking one side might be bigger? I say, who cares about being perfectly precise, aren’t we just getting too hung up on the details and ruining the delight of the moment. If you scrutinize my blog, you might even find some typos – but I think you still enjoy what I’m saying. Or, so I hope.

But, in some instances, approximating, being imprecise or overly loose-goosey has unfortunate consequences. It don’t like to venture into unfortunate consequence territory, that’s why I’m precise about some things. Of course, I’m not going to weave out of my lane driving, I’m going to take any and all medications as prescribed and I’ll always pay my bills on time.

As far as watching what goes in my mouth, I’ve always been more of an eye-baller. Too much measuring might get in the way of the experience, so I’ve relied on “rules” that say a 3-ounce serving of meat is the size of a deck of cards and grains, potatoes and such should be limited to the size of your fist at each serving. However, there is a margin of error here and the consequences vary depending on the food. Obviously, guess-timating a portion of lettuce is much less risky nutrition-wise that scooping willy-nilly out of a Haagen-Dazs container.

That’s why it can be handy for an “eye-baller” like myself to check-in and set some visual baselines every now and then with a food scale. I really like the EatSmart Precision Digital Kitchen Scale to help me figure out my serving sizes.  I used it this morning to measure out the protein powder for my smoothie (recipe below). If you’ve ever used protein powder, you know how frustrating it can be to lose the scoop!  The instructions to use “one scoop” are never supported by what fraction of a cup that is or how many tablespoons. I’ve always just guessed how much that scoop should be, imagine that! Thankfully, my bag of 3Fuel protein powder did give the number of grams per serving and the EatSmart Scale measures in both pounds (up to 15) and grams (up to 7000) via the push of a button.

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Tip: If you are weighing your protein powder (or anything else) in another container on the scale, remember to weigh that container separately and then subtract it from the final weight!

Tip: Remember to wipe you scale after measuring each ingredient, especially if you are plopping down meats that might cross contaminate. The EatSmart Scale has a really nice big stainless-steel loading platform that can easily be cleaned up.

Tip: Use an EatSmart Scale to portion servings of nuts, spices, protein powder and even the perfect amount of coffee beans to grind for your morning cup of Joe.  Find out other tips to “eat smart” on the EatSmart Facebook Page or by following the EatSmart Blog

Coconut, Acai Berry and Banana Smoothie Recipe (with 3Fuel)

  • 3 cups almond coconut milk (unsweetened)
  • 2 scoops protein powder of choice (I used 3Fuel Nutrition Shake)
  • 2 tablespoons dried acai powder
  • 1 tablespoon Stevia
  • 1 frozen banana
  • 2 cups ice

Easy to make, just pour all ingredients into a blender and process until smooth. Pour into tall glasses, serves 2.

Nutrition per serving: calories 199, protein 12g, fat 6g, carbs 24g, carbs from sugar 7g, fiber 3.5g, sodium 103mg, calcium 414mg (68% RDA).

Fact: Acai Berry is a macronutrient rich source of resveratrol, polyphenols and flavonoids for increased energy and health.

 Get your supplies here:

 

Save 10% on 3Fuel Nutritional Shake by using code 3FHUNT at checkout.