Category Archives: Recipes

Review: Equip Food Prime Protein Beef Protein Powder

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You all know I love a good steak — but when I’m on the go and need something quick, easy, and gut-friendly, Equip Food’s Prime Protein steps up to the plate (err…shaker cup). 🥩🍫💪 You could call it lazy carnivore protein or paleo protein powder.

Each scoop is like eating 4 oz of grass-fed beef, but without firing up the grill. With 21g of complete protein, this minimally processed beef protein powder delivers powerful nutrition using just three real-food ingredients (for the chocolate flavor, less for the others):
✔️ Grass-fed beef protein
✔️ Cocoa powder
✔️ Stevia

That’s it! No fillers, no junk — just simple, clean fuel your body can actually use. I really, really appreciate that — often I ready the back label and get so confused (which is saying a lot, because I’m not a newbie to sport nutrition).

While I’m partial to the rich, dessert-like Chocolate flavor, you’ve also got options below, plus more like Salted Caramel, Strawberry, Peanut Butter and others)
🍃 Chocolate Mint – refreshing and indulgent
🍦 Vanilla – a smooth, versatile classic
🥄 Unflavored – great for savory recipes or sneaking into anything (put into soup or toss with Parm cheese for a crumb coating on air-fryed veggies, fish, etc).

  • Low carb, gut-friendly, and bloat-free – free from dairy, whey, gluten, and common irritants. I have not had any stomach issues using this beef protein powder at all.
  • Naturally occurring collagen and gelatin from the beef give it a thick, creamy texture. One day, I only drank half of my simple shake make with this protein. In the morning, it had congealed/lumped a bit — and I was concerned. But, finally realized it was the collagen — just blended back up for some ultra creamy goodness!
  • Clean, thoughtful ingredients you can trust — nothing artificial, ever
  • Supports skin, joint, bone health — as a woman over 50, those are issue areas that I like to address. Anecdotal, but, my fingernail growth has been crazy after using this powder for just a short time.
  • Keto and Paleo friendly.

Ideas to Use Prime Protein in Recipes:

And because versatility is everything in my kitchen, I’ve used Equip Prime Protein in some of my go-to better-for-you chocolate treats:
🍌 Chocolate Cottage Cheese Protein Banana Bread

Chocolate Cottage Cheese Protein Banana Bread levels up the nutrition and flavor of everyone’s favorite quick bread! Not “just like grandma’s” but instead packed with 21g of protein per slice, naturally sweetened with ripe bananas, and free of added sugar, it’s the perfect option for breakfast, a post-workout snack, or even a healthier dessert.


🥇 Olympic Chocolate Muffin Makeover

Olympic Village Chocolate Muffin, but made better! 💪 These chocolate muffins went so viral, but – in reality they were more like a sugar-bomb cake. This version is made over to be gluten-free, have more protein (20g), less fat, less sugar—made for champions. 🏅 Sized for one – you don’t even have to share!


🧇 Double Chocolate Protein Waffles

Power into the day fueled by chocolatey waffles made with protein powder. Only takes minutes to make, is gluten-free, has no added sugar, and moderate in carbs. A single-serve recipe, but simple to scale up for meal prep. Enjoy 28 grams of protein per serving!

Want to dig into the science behind beef protein? Here’s a great breakdown from the brand on how it is made and why beef protein works.

Whether you’re fueling a workout, balancing macros, or just need a clean, on-the-go option, Equip Prime Protein is a shake-worthy choice you’ll want to keep on hand.

Note: This post contains affiliate links. I may earn a small commission for purchases made through link. Proceeds help offset operating expenses for The Fit Fork.

How to Use Up a Extra Grape and Cherry Tomatoes: Flavorful Recipes & Tips

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 We’ve all done it—picked up the BIG, beautiful carton of grape or cherry tomatoes (or better yet, grew them ourselves!), only to forget about them until they’re teetering on the edge of overripe. Don’t let those little gems go to waste! These sweet, juicy tomatoes are nutrient powerhouses packed with antioxidants like lycopene, vitamin C, and potassium. They’re also perfect for healthy snacking (just rinse and pop a handful in your mouth!) or tossed on top of a salad for a bright burst of flavor.

Creative ways to use grape or cherry tomatoes—snacks, salads, and 6 easy recipes including baked feta, mug lasagna, grilled avocado boats, and more!

But let’s go beyond the usual suspects. These bite-sized tomatoes can be roasted, blistered, sautéed, or even frozen and used later in recipes where a “burst” tomato moment shines. (Yes, you can freeze grape or cherry tomatoes! Just rinse, pat dry, and freeze whole in a zip-top bag. When you’re ready, thaw and cook them into warm dishes like sauces or sautés—no need to waste a single one.)

Here are some creative and crave-worthy ways to use up that carton of tomatoes—featuring some of my favorite recipes:

🍅 1. No-Noodle Veggie Mug Lasagna for One
This single-serve microwave lasagna layers cottage cheese, spiralized squash, and—you guessed it—sweet grape tomatoes for a comforting, protein-rich meal that’s ready in minutes. It’s quick, low-carb, and perfect for lunch or dinner.

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.

🧀 2. Mediterranean Baked Feta
A dish that’s big on flavor and low on effort—just bake whole grape tomatoes with a block of feta, olive oil, and herbs until bubbly and blistered. Serve with pita chips or over zoodles, quinoa, or grilled proteins.

Easy Mediterranean Baked Feta is the ultimate party appetizer—just assemble and bake! Loaded with olives, tomatoes, and feta. Great for summer or year-round!

💙 3. Red, White & Blue Caprese Salad with Blueberries
This fun and patriotic take on a classic combines tomatoes, mozzarella, fresh basil, and blueberries. It’s a fresh summer side dish with unexpected flair—perfect for BBQs or cookouts.

Everyone loves a Caprese salad with juicy tomatoes, aromatic sweet basil and creamy mozzarella cheese all drizzled in balsamic syrup. My patriotic version of the classic favorite summer salad that adds blueberries in honor of the USA and Red, White and Blue. Perfect for summer entertaining.

🍉 4. Watermelon Tomato Jicama Salad with Tajin-Honey Dressing
A juicy mashup of flavors and textures, this salad brings together tomatoes, watermelon, and crunchy jicama, tossed in a zesty-sweet Tajin and honey vinaigrette. Refreshing and hydrating—ideal for hot days or post-workout recovery.

🐟 5. Pan-Seared Cod in Creamy Burst Tomato Sauce
Tomatoes go gourmet here! A creamy sauce made with sautéed burst cherry tomatoes and Greek yogurt elevates simple pan-seared fish into a restaurant-worthy dinner. It’s quick, healthy, and makes good use of ripe or frozen tomatoes. Feel free to sub any firm white fish like halibut, haddock, etc.

Pan-seared Lingcod with Creamy Burst Tomato Sauce is an easy fish meal that can be made, prep to plate, in 20 minutes -- in a single skillet. Suitable for low carb and gluten-free diets. For more clean eating recipes and simple meal inspo, visit thefitfork.com

🥑 6. Grilled Avocado Boats with Blistered Tomatoes
Avocados meet tomatoes on the grill in this summery dish. The heat enhances the natural sweetness of the tomatoes while giving them a delicious charred edge. Top with cheese or keep it vegan—it’s a versatile, easy side or snack.

Grilled Avocado Boats

Pro Tip: Burst Tomatoes
If your tomatoes are getting too soft to eat raw, just toss them in a hot pan or roast them until their skins burst. That caramelized, jammy flavor is pure magic and works in sauces, pasta, grain bowls, or even spooned over toast.

Pan-seared Lingcod with Creamy Burst Tomato Sauce is an easy fish meal that can be made, prep to plate, in 20 minutes -- in a single skillet. Suitable for low carb and gluten-free diets. For more clean eating recipes and simple meal inspo, visit thefitfork.com

So go ahead—buy that big carton of grape or cherry tomatoes. With these ideas, you’ll never let a single one go to waste.

Cheesy Margherita Tomato Slices (Air Fryer or Oven)

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When summer tomatoes are at their peak, it only takes a few ingredients to turn them into something spectacular. These Cheesy Margherita Tomato Slices are bursting with flavor and couldn’t be easier to make. If you love the flavors of a classic Margherita pizza—juicy tomatoes, gooey mozzarella, fragrant Italian herbs—you’ll swoon for this lighter, crust-free version. They’re low-carb, gluten-free, and totally crave-worthy (112 calories per slice, with 8g fat, 2.8g carb and 7.1g protein).  

Simple Ingredients, Big Flavor

You’ll only need a handful of staples to bring this dish together:

That’s it! No fancy prep, no dough to roll out—just slice, layer, and air fry or bake. In about 10 minutes, you’ll have bubbly, golden, cheesy tomato slices that work as a side dish, appetizer, or even a fun party snack for summer entertaining.

No Beefsteak? No Problem.

While thick-sliced beefsteak tomatoes are ideal for holding that gooey mozzarella topping, smaller tomatoes like Romas or large slicing tomatoes also work beautifully. Just adjust the size of your cheese slices to match.

Turn juicy summer tomatoes into cheesy, low-carb perfection with these Margherita Baked Tomato Slices. An easy air fryer or oven recipe using just a few ingredients—great as a side dish, appetizer, or party snack!

How to Cook these Cheesy Tomato Slices

This recipe is super versatile—you can use your air fryer for faster cooking (and less heat in the kitchen!) or pop them in the oven. I LOVE my air fryer (this one) and use it multiple times per day for quick, easy meals and healthy recipes like this!

Note: This post contains affiliate links. I earn a small commission on purchased made through link Proceeds help offset operating expenses for The Fit Fork. Thank you.

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Margherita Baked Tomato Slices
Prep Time
4 mins
Cook Time
8 mins
Total Time
12 mins
 
Turn juicy summer tomatoes into cheesy, low-carb perfection with these Margherita Baked Tomato Slices. An easy air fryer or oven recipe using just a few ingredients—great as a side dish, appetizer, or party snack! 1 large Beefsteak tomato (or other large slicer style tomato)
Course: appetizers, Side Dish, Snack
Cuisine: Italian
Keyword: keto, low carb, mozzarella, pizza, tomato
Calories: 119 kcal
Ingredients
  • 1 large Beefsteak tomato or other large slicer style tomato
  • ¼ tsp each salt and pepper
  • 4 oz fresh mozzarella cut into 6 slices
  • 2 oz shaved or grated Parmesan cheese
  • 1-2 tsp Italian herb blend seasoning
  • 2 tsp olive oil
Instructions
  1. Preheat air fryer (or oven) to 400F degrees.
  2. Cut tomato crosswise into 6 hearty slices, each at least ¼” thick. If needed, cut out core on end pieces.
  3. Place tomato slices on rimmed baking pan (don’t crowd) and season with salt and pepper.
  4. Add mozzarella slices to top of tomatoes. If needed, break up are redistribute cheese if slices is hanging off edge of tomato.
  5. Next, add Parm cheese and sprinkle with herbs.
  6. Drizzle with olive oil, this helps the cheese bubble and brown.
  7. Cook for 6-8 minutes in air fryer or 10-12 minutes in oven. Tomatoes will be ready with cheese is bubbling, lightly browning and gooey. Overcooking will result in mushy tomatoes.
  8. Remove and serve while still warm. Store leftovers covered in fridge, reheating in microwave.

Air Fryer Parmesan Mushrooms: Crave-worthy and Quick

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Looking for an easy, delicious way to enjoy mushrooms? These Air Fryer Parmesan Mushrooms are packed with earthy, umami-rich flavor and take just 10 minutes start to finish. All you need to do is slice up white mushrooms, toss them with olive oil, seasonings, and a touch of freshly grated Parmesan cheese—then let the air fryer do its magic.

This simple method creates perfectly tender, golden mushrooms that are savory and satisfying. Each serving (the recipe makes two) clocks in at just 100 calories, with 3.5g net carbs, 6.8g fat, and 6.1g protein—making this a low-carb, high-flavor option you’ll want to put on repeat.

Not only do these mushrooms make a fantastic side dish or snack, but they’re also perfect for topping burgers, pizzas, salads, or tossing into pasta for a flavor boost without the fuss.

Pro Tips for the Best Air Fryer Mushrooms:

These easy Air Fryer Parmesan Mushrooms are ready in 10 minutes or less! A healthy, low-carb snack or side dish with bold umami flavor—perfect on their own or added to burgers, pizza, or pasta.
  1. Mushroom Variety – White mushrooms (aka button mushrooms) are easy to find and affordable, but you can also use baby bella (cremini) mushrooms for a deeper flavor.
  2. Oil Options – Use a high-quality extra virgin olive oil for richness, or swap in coconut or avocado oil. For a more indulgent twist, melted butter works too.
  3. Cheese Matters – Freshly grated Parmesan delivers the most flavor (I love my micro planer / grater tool for this), but if you’re in a pinch, the classic green bottle of grated parm will do.
  4. Seasoning Ideas – Keep it simple with garlic powder, salt, pepper, and a splash of soy sauce—or get creative with truffle salt, chili flakes, Italian herbs, or a dash of red wine for added depth.

Once you try these air fryer mushrooms, you’ll want to keep a batch on hand all week long. Batch serves two, making it perfectly sized for a smaller “drawer style” air fryer – but I often use my oven-style air fyer and make a double batch. Quick, crave-worthy, and incredibly versatile!

Note: This post contains affiliate links, I may earn a small commission based on purchases. Proceeds help offset operating expenses for The Fit Fork – thanks!

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Air Fryer Parmesan Mushrooms
Prep Time
3 mins
Cook Time
7 mins
Total Time
10 mins
 

These easy Air Fryer Parmesan Mushrooms are ready in 10minutes or less! A healthy, low-carb snack or side dish with bold umami flavor—perfect on their own or added to burgers, pizza, or pasta.

Course: Appetizer, Side Dish, Snack
Keyword: air fryer, mushrooms, quick
Servings: 2 servings
Calories: 100 kcal
Ingredients
  • 8 ox white button mushrooms, cleaned and sliced can sub Baby Bella
  • 2 tsp olive oil
  • 2 tsp soy sauce
  • 1/4 tsp salt
  • 1/4 tsp ground black pepper
  • 1/2 tsp garlic powder
  • 2 Tbsp fresh grated Parmesan cheese
Instructions

  1. Pre heat air fryer to 380

  2. Add sliced mushrooms to medium bowl and drizzle with oil and soy sauce; toss to combine.

  3. Sprinkle with salt, pepper and garlic powder and cheese; toss to coat.

  4. Arrange in single layer in basket or tray of air fyer. Cook for 6-8 minutes or until mushrooms are soft and tender.

Recipe Notes

Easy Mediterranean Baked Feta with Olives and Tomatoes

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Need a fast, flavorful appetizer that looks fancy but takes almost no effort? Mediterranean Baked Feta is your answer! This dish is basically a “dump and bake” dream: just toss a handful of ingredients into a skillet or baking dish and let the oven do the heavy lifting. In just about 20 minutes, everything bubbles into warm, briny, melty perfection — the kind of thing you can serve straight out of the pan with a basket of pita chips or crusty bread.

It’s also one of those better-for-you appetizers that feels indulgent but sneaks in plenty of good-for-you ingredients. Tomatoes burst with natural sweetness and bring a punch of vitamin C and antioxidants. Garlic-stuffed olives * deliver a double-whammy of flavor and heart-healthy monounsaturated fats, not to mention a dose of gut-friendly fermented goodness  And olive oil? It’s liquid gold — rich in polyphenols and a cornerstone of the Mediterranean diet for good reason.

*Use any type of stuffed olive you prefer (like pimento or cheese) or black olives, or a mix!

Feta cheese adds the creamy, tangy contrast that ties it all together. Unlike many cheeses, feta is traditionally made from sheep’s or goat’s milk, giving it a slightly lower fat content and a unique, salty flavor that holds up well to heat. It softens and browns in the oven (or grill!), making it scoopable and spreadable — a total crowd-pleaser whether you’re hosting a summer patio party or pulling together something cozy for a winter happy hour.

This dish works beautifully as a warm dip with pita chips, crostini, naan, or hearty crackers — or even spooned over grilled chicken or tossed into pasta for a no-fuss dinner. And yes, if it’s too hot to turn on the oven, you can absolutely throw the cast-iron skillet right onto the grill for an al fresco appetizer that’s ready in minutes.

Whether you’re feeding a crowd or just need something quick and craveable, this Mediterranean Baked Feta is about to become your new go-to. Trust me — it’s the kind of dish that disappears fast and earns you instant favorite-guest status!

Note: This post contains affiliate links. I may earn a small commission on purchases make through links; proceeds help offset operating costs for The Fit Fork. Thank you!

Easy Mediterranean Baked Feta is the ultimate party appetizer—just assemble and bake! Loaded with olives, tomatoes, and feta. Great for summer or year-round!
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Easy Mediterranean Baked Feta

Easy Mediterranean Baked Feta is the ultimate party appetizer—just assemble and bake! Loaded with olives, tomatoes, and feta. Great for summer or year-round!

Servings: 8 servings
Ingredients
  • 1 pint cherry tomatoes
  • 1 cup garlic-stuffed olives (drained) can sub another type olive, if desired
  • 8 oz block feta cheese
  • 2 tbsp olive oil
  • ½ tsp salt
  • ½ tsp black pepper
  • 3/4 tsp dried red pepper flakes
  • fresh chopped basil for garnish
Instructions
  1. Heat oven to 400F
  2. Add tomatoes + olives to an 8-10” cast iron skillet or similar volume baking dish
  3. Nestle in the feta block
  4. Score the top of the cheese with a knife so the flavor sinks in
  5. Drizzle with olive oil and sprinkle with all the seasonings
  6. Bake 20–25 min, until tomatoes are soft and popping
  7. Garnish with fresh chopped basil
Recipe Notes

Serve with pita chips, crusty bread, naan or hearty crackers. Also yummy for dinner served over pasta or rice.