Category Archives: Snack

Watermelon Facts & Snacks for Your Active Lifestyle

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This post is sponsored by Watermelon.org. However, all content, opinions, and enthusiasm for watermelon remain my own!

Runners, triathletes, hybrid athletes, gym rats, fitness enthusiasts, parents with kids in sports, and everyday active folks who are always on the go – I’m talking to YOU!

Watermelon is more than just the quintessential fruit of summer – it’s a highly functional food that can (and should) be enjoyed all year ‘round in an athletes training diet including those who are striving to optimize their health and wellness though consistent physical activity.

So, why watermelon? What are watermelon health benefits and why is watermelon for runners, athletes and everyone on a fitness journey such a good thing?

different ways to cut watermelon thefitfork.com

Fresh and Economical: Watermelon is a fresh, whole food that doesn’t come processed and wrapped up in consumer packaging. Ounce for ounce, watermelon is also the most economical fruit purchase in the produce department. You can even eat the entire watermelon – flesh, seeds, juice, AND rind! All of these perks a win for your body, budget, and the environment.

Full of Fluid: Watermelon has a water content of 92 percent! This means watermelon is a fast way to hydrate before a run or workout or top off your tank afterward. Compared to some of my other favorite snacks (which all have their own inherent benefits, BTW), watermelon is the winner of nearly holding its own weight in water. For example, a banana is 75 percent water, raisins are just 20 percent water, and most nuts only have a water content of 5 percent water.

Watermelon Facts & Snacks for Your Active Lifestyle - Watermelon is Refreshing Fuel

Functional Fuel: Watermelon is extremely functional when it comes to providing nutrients to support a balanced and active lifestyle. For example, two cups of watermelon (80 calories) offer 21 grams of carbohydrates to help you power through any day, whether running a marathon or just running errands around town. In some circles, carbs get a bad rap, and while I’m not a fan of most highly-processed and refined-sugar carbs, I do rely carbohydrates sourced primarily from fruits, vegetables and whole grains. Endurance athletes need properly-timed carbs to provide sustained energy for the long haul.  

However, if you are not logging massive miles and need less carb energy (or perhaps are on a lower-carb diet for your lifestyle), watermelon REMAINS a fruit that can be enjoyed. Because it’s a big volume fruit (big serving size versus a denser fruit like, say, dates), the carbohydrates are “spread out.” So, many consider watermelon a low-carb fruit, especially when enjoyed mindfully. A small portion of watermelon can even be eaten and still kept compliant with a keto diet! For me, the little bit of natural sugars from watermelon help soothe my sweet tooth and curb cravings.

Watermelon Facts & Snacks for Your Active Lifestyle

Watermelon Electrolytes: Endurance athletes (and everyone, in fact), need electrolytes in their diet to help balance water in the body. Electrolytes are found in body fluids like blood, urine, and tissues and also keep pH level in check, move nutrients into cells, move waste out of cells, keep you from muscle cramping, help your nerves and brain, and ultimately ensure that all bodily systems are operating optimally.

Watermelon Facts & Snacks for Your Active Lifestyle - watermelon has protein in both the seeds AND flesh!

Watermelon Protein: Believe it or not, watermelon is a source of plant protein. YES! There is protein in watermelon, whoohoo! Protein supports an active lifestyle by promoting tissue repair, exercise recovery, injury prevention, immune function and the production of oxygen-carrying red blood cells.

One ounce of sprouted, shelled and dried watermelon seeds contains 10 grams of protein – that’s a nice amount for a post-workout snack! The flesh of watermelon also has a more modest amount, but still more that you’d guess! Two cups of watermelon provide 2 grams of protein and, for a boost, can be paired with other protein-choices like yogurt, cottage cheese, chia seeds, quinoa, seafood, and more.

Better Workout Recovery with Watermelon: Two cups of watermelon also provide between 286mg to 1266mg of L-citrulline, an amino that boosts nitric oxide production in the body. Nitric oxide helps arteries relax and work better, which improves blood flow throughout your body. For athletes, research is suggesting that the juice from watermelon can help to reduce recovery heart rate and muscle soreness in the 24-hour window after exercise.

Watermelon is Simple: Some of my favorite ways to enjoy watermelon in a manner that supports my nutrition goals as a runner and athlete are SO SIMPLE. Eat it plain with salt and lime juice, freeze chunks to use in smoothies, make watermelon seed trail mix, and drink the juice!

I’ve also created and used other watermelon race fuel and watermelon recovery recipes for runners:

Concentrated Electrolyte Ice Cubes for Runners

Warm spiced Watermelon Lemonade for Winter Workout Recovery

Watermelon, Beet and Chia Shot Blocks for Endurance Fuel

And, finally, you can actually WORKOUT WITH WATERMELON – did you see my recent Fit & Fresh Freestyle Watermelon Workout?

For EVERYTHING you ever needed to know about watermelon and MORE, visit Watermelon.org and @watermelonboard on Instagram!

Toasted Quinoa-Oat-Pecan Apricot Bites (with Collagen)

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Time to get toasty in the middle of summer! My Toasted Quinoa-Oat-Pecan Apricot Bites (with Collagen) are a versatile, balanced energy balls that are easy to make and keep on-hand for healthy snacking.

Nourishing and delicious, these little wholesome balls of goodness feature toasted quinoa, oats and pecans -- along with apricots, maple syrup and collagen for a protein boost! A great breakfast on the go, anytime snack or for after workouts instead of a protein bar!

I like to pop one, two or three (depending on my hunger and energy needs) of these apricot pecan balls in my mouth on the way to my pre-dawn boot camp, or later in the day for a satisfying between-meal snack.  Whole grains, nuts and dried fruit for the win. . .  plus a little collagen powder for my joint support, general wellness and a protein boost!

Great Lakes Wellness discount code THEFITFORK10OFF
Nourishing and delicious, these little wholesome balls of goodness feature toasted quinoa, oats and pecans -- along with apricots, maple syrup and collagen for a protein boost! A great breakfast on the go, anytime snack or for after workouts instead of a protein bar!
Pin for later!

Not added sugar in this apricot protein bites recipe! Dried apricots (look for the unsweetened and unsulfured variety) add sweetness, along with a sugar-free maple syrup alternative. If you’d rather use real maple syrup, honey, agave syrup or another “sticky sweetener”, that’s fine too! Just swap in using the same measurements – do note that it will change the macro, adding more carbohydrates.

Toasting quinoa, oats and pecans

Toasting the quinoa, oats and pecans before chopping up in the food process gives them an amazingly satisfying texture and aroma. You can skip this step if absolutely pressed for time, but it’s well worth the extra 5 minutes each of cooking/cooking time for the elevated flavor. Toasting quinoa is also kinda fun! The dry quinoa also starts to “pop” in the pan, which is an indication only a minute or more needed before you can pulse the remaining ingredients in the food processor. And, the scent of toasting oats, quinoa, pecans and the cinnamon is AMAZING!

If the majority of the mixture isn’t pulling off the sides of the food processor, you can add in a tablespoon or two more of uncooked oats and pulse to make less sticky. You’ll still want it moist and sticky enough to keep the balls holding shape as you roll between your palms.

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As I mentioned, unflavored collagen in this oat quinoa energy balls recipe for my joint/bone and general wellness support – plus a protein boost! For these no-bake collagen bites, I like the Great Lakes Wellness brand and you can save with code THEFITFORK10OFF

5 from 2 votes
Nourishing and delicious, these little wholesome balls of goodness feature toasted quinoa, oats and pecans -- along with apricots, maple syrup and collagen for a protein boost! A great breakfast on the go, anytime snack or for after workouts instead of a protein bar!
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Toasted Quinoa-Oat-Pecan Apricot Bites (with collagen)
Prep Time
10 mins
Cook Time
5 mins
cool
5 mins
Total Time
20 mins
 

Toasted Quinoa-Oat-Pecan Apricot Bites (with collagen) make a nourishing anytime snack — even a breakfast on the go or post-workout refuel. Gluten free.

Course: Snack, workout
Keyword: apricot, energy bar, pecan, protein bar, quinoa
Servings: 24 balls
Ingredients
  • ½ cup uncooked quinoa rinsed
  • 3/4 cup rolled oats
  • 1 cup chopped pecans
  • ¼ tsp cinnamon
  • 2/3 cup unflavored collagen powder
  • 8 oz dried apricots set 2 aside for garnish
  • ½ cup sugar-free maple syrup substitute or “sticky” sweetener of choice like honey, agave, etc.*
Instructions
  1. In skillet, over medium-high heat, toast pecans, oats, quinoa and cinnamon for about minutes, stirring frequently, until turning lightly brown. You will hear the quinoa “popping. Remove from heat and let cool down a few minutes.
  2. Place toasted mixture in food processor along with collagen and couple pinches of salt. Pulse a few times to combine.
  3. Add dried apricots and syrup in to food processor and process for a minute or so until a sticky mixture forms and is pulling away from sides. If seems to sticky, add a up to two tablespoons of oats (they don’t need to me toasted).
  4. Form a heaping tablespoon into a ball by rolling between your hands. Repeat with remaining mixture to make 24 total.
  5. Cut the two reserved apricots up into small pieces for garnish on top.
  6. Store bites in refrigerator for 4–5 days. * changing sweetener may affect the macros.
Recipe Notes

No-Bake Chocolate Cashew Oat Bars (Gluten-free, Lower-carb)

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Nom, nom, No-bake Chocolate Cashew Oat Bars! In the summer, I’m always looking for a chocolate treat that doesn’t require me to turn on the oven and won’t melt in my hot hands. Chocolate lovers and cashew lovers alike will love to chill out with these easy-make homemade granola bars that are a simple as mixing, mashing into a loaf pan and the sticking in the fridge for a few minutes before cutting.

Many similar cashew chocolate oat bar recipes use ingredients such as honey, maple syrup or pureed dates to sweeten and bind them – absolutely nothing wrong with that, those are smart options to sugar. However, in an effort to moderate the carbohydrates (but still keep a few from the oats for energy), I use various substitutes like a sugar-free honey alternative and monk fruit – this help me keep the carbs to just 14g per bar. Low carb treats not your thing? Then feel free to swap back in the traditional sugar ingredients – the recipe will turn out just as well, just the macros will be different.

I also add unflavored collagen powder to my bowl, to add a boost of protein and to provide extra nourishment for overall wellness (and my arthritic joints). I’ve used the Great Lakes Wellness brand for several years and have been really happy with the results – you should check them out and use THEFITFORK10OFF if you need a discount

Great Lakes Wellness Collagen - save 10% coupon discount code THEFITFORK.COM

 Each batch of these No-bake Chocolate Cashew Oat Bars makes 12 bars and for 162 calories each, offers about 7.5g protein per bar with 10g fat and only 14g carbs.  These are also gluten-free chocolate cashew oat bars, if that is a concern.

Disclaimer: this post contains affiliate links. I receive a small commission from sales, however price to you remains the same.

save 10% Great Lakes Wellness collagen and products with code THEFITFORK10off
save 10% Great Lakes Wellness collagen and products with code THEFITFORK10off

5 from 3 votes
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No-bake Chocolate Cashew Oat Bars
Prep Time
5 mins
freezer to chill
15 mins
Total Time
20 mins
 

A delicious, nourishing snack! These NO-BAKE bars come together quickly to satisfy hunger pains! Made with sugar alternatives to moderate carbs. Gluten free.

Course: cookie, Dessert, Snack
Keyword: cashew, chocolate, collagen, low carb, lower carb, snack
Servings: 12 bars
Calories: 162 kcal
Ingredients
  • 1/3 cup coconut oil
  • 1/3 cup sugar-free honey substitute may use regular honey
  • 1 cup oat flour
  • 1 cup old fashioned rolled oats
  • 3 tbsp cocoa powder
  • 4 tbsp unflavored collagen may use another protein powder
  • ½ cup chopped cashews
  • 3 tbsp granulated monk fruit sweetener may use a different sugar substitute
  • ½ tsp salt
Instructions
  1. In a large mixing bowl, melted coconut oil and honey alternative. In another bowl, toss together oat flour, rolled oats, cocoa powder, collagen powder, sugar alternative, chopped cashews and salt. Pour dry ingredients into wet ingredients, stir together with spatula. Mixture should look like cookie dough. Press mixture into 9×5”-ish loaf pan and use clean hands to smash down and flatten smooth on top. Place pan in the freezer for 30 minutes to firm up before slicing into 12 bars. Store in fridge.
Recipe Notes

Salsa Verde Spinach & Corn Rice Poppers |Appetizer

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This post sponsored by Sam’s Fresh Salsa, however all comments, content and enthusiasm remain my own!

I could make a meal out of appetizers, couldn’t you?! Especially munching on these Salsa Verde Spinach & Corn Rice Poppers – they are super satisfying and the perfect prelude to a summery southwestern meal or hearty snack to pair with happy hour drinks on the patio.

Delicious baked rice balls loaded with cheese and veggies are perfect for dunking in mild salsa verde! The secret to maximum flavor is also using the salsa as part of the cooking liquid in the rice! Surprising low cal and lower carb -- 56 calories and 6g carbs per piece. An appetizer and snack that makes everyone happy!

These little two-bite nibbles are basically rice balls loaded with veggies and cheese (win-win), with even more winning from the secret ingredient – Sam’s Fresh Salsa Verde.

Delicious baked rice balls loaded with cheese and veggies are perfect for dunking in mild salsa verde! The secret to maximum flavor is also using the salsa as part of the cooking liquid in the rice! Surprising low cal and lower carb -- 56 calories and 6g carbs per piece. An appetizer and snack that makes everyone happy! For more easy recipes and inspo to fuel an active lifestyle, visit thefitfork.com
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Not only are the spinach and corn poppers paired with Sam’s Fresh Salsa Verde for dipping, the foundational ingredient – rice – is prepped using Salsa Verde as part of the cooking liquid! It’s a flavor hack you’ll want to replicate time and time again, not just with these rice balls, but any night you are making a rice side dish! Rice becomes tender and ready for consumption as it absorbs boiling liquid. Water is standard (and oh-so-boring), but rice prepared in salsa as the cooking liquid is just simply amazing and so easy (swap up to half the water for salsa) – there’s no need to add garlic, spices and this and that – all those flavor boosts are already in the salsa!

Rice hack! The secret to maximum flavor is also using the salsa as part of the cooking liquid in the rice!
Flavor boost! Sam’s Fresh Salsa Verde is used as part of the cooking liquid for the rice!

After the “next level” salsa verde rice has been prepped, it’s just a matter of quickly sautéing spinach and corn and mixing together with the rice along with a mixture of queso fresco and mozzarella for double cheesy goodness!  I use a silicone cookie scoop (or spoon) to made generous tablespoon-sized balls of the mixture and then bake for 30 minutes!

corn and spinach for rice poppers -- veggies always a great addition to any appetizer.
Get some veggie goodness in this delicious appetizer recipe!

By the way, as decadent as this rice appetizer sounds, loaded with rice and cheese, each popper is very reasonable – each with 56 calories, 2.2g fat, 6.3g net carb, and 2.6g protein.

Delicious baked rice balls loaded with cheese and veggies are perfect for dunking in mild salsa verde! The secret to maximum flavor is also using the salsa as part of the cooking liquid in the rice! Surprising low cal and lower carb -- 56 calories and 6g carbs per piece. An appetizer and snack that makes everyone happy!
We piled up our poppers and Sam’s salsa in taco boats to take on the patio!

Of course, these rice ball poppers are best served with a side of this salsa verde for dunking. The fresh green salsa has that tangy, limey taste that pairs so well with the tomatillos and lots of garlic – yum! I really appreciate these new salsas from Sam’s Fresh Salsas, they are completely farm fresh with a clean label – no preservatives, nothing artificial. In addition to the Salsa Verde, there is a Cantina Medium Salsa and Watermelon Jicama Salsa. you can purchase Sam’s Fresh Salsa at: ShopRite, Acme, and Safeway or ask your store to stock it!

Sam's Fresh Salsa Verde perfect for all your southwestern-inspired recipes
I love Salsa Verde because it’s tangy and loaded with garlic and mild tomatillos — not too spicy!

You can also learn more about Sam’s Fresh Salsa at SamsSalsa.com on Facebook and Instagram!

Delicious baked rice balls loaded with cheese and veggies are perfect for dunking in mild salsa verde! The secret to maximum flavor is also using the salsa as part of the cooking liquid in the rice! Surprising low cal and lower carb -- 56 calories and 6g carbs per piece. An appetizer and snack that makes everyone happy!
Print
Salsa Verde Spinach & Corn Rice Poppers
Prep Time
10 mins
Cook Time
50 mins
rice cooling
10 mins
Total Time
1 hr
 

Delicious baked rice balls loaded with cheese and veggies are perfect for dunking in mild salsa verde! The secret to maximum flavor is also using the salsa as part of the cooking liquid in the rice! Surprising low cal and lower carb — 56 calories and 6g carbs per piece. An appetizer and snack that makes everyone happy!

Course: Appetizer, Snack
Cuisine: Southwestern
Keyword: corn, mexican food, nibbles, rice, salsa, spinach
Servings: 24 balls
Calories: 56 kcal
Ingredients
  • 2/3 cup uncooked white or brown rice
  • 1 cup water
  • 2/3 cup verde salsa highly suggest Sam’s Fresh Salsa
  • 2 teaspoons olive oil
  • 1 cup frozen corn kernels thawed
  • 1 1/2 cups chopped fresh spinach
  • ¾ cup shredded mozzarella cheese
  • ½ cup crumbled queso fresco
  • 2 large eggs whisked
  • ½ teaspoon salt
  • 1 teaspoon ground black pepper
Instructions
  1. Add rice, water and salsa to medium pot and bring to boil. Once boiling, reduce to simmer and add lid. Cook rice according to time on package instructions, or until liquid has been absorbed. Remove lid and set aside to cool to room temperature. To speed process, you can pour rice out on baking sheet and stick in refrigerator for 15 minutes.
  2. Preheat oven to 350F when rice almost done cooling.
  3. Meanwhile, add olive oil to skillet and sauté spinach and corn for approximately 3 minutes until warmed and wilted. Remove from heat.
  4. Add cooled rice to large bowl along with spinach-corn mixture. Stir together. Next stir in egg and cheeses and season with salt and pepper.
  5. Line baking sheet with parchment paper or silicone baking sheet.
  6. Use a tablespoon (I found a little cookie scooper works well) to create approximate generous 1 tablespoon-sized balls. Set balls on baking sheet.
  7. Bake for about 30 minutes, or until cheese bubbling and turning lightly golden brown on tops.
  8. Remove from oven and serve warm with additional salsa verde.
Recipe Notes

Blueberry Chocolate Chip Cheesecake Balls (Low-carb)

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Low-carb Blueberry Chocolate Chip Cheesecake Balls are the perfect little, no-cook solution for summer snacking. They store in the fridge or freezer, making them cool and at-the-ready when hunger strikes.   

These blueberry chocolate chip cheesecake inspired "bites" satisfy your sweet-tooth with no added sugar. Plus, added collagen gives a protein boost to provide a sustaining snack and post-workout refuel. Super easy, no bake! Low carb and keto friendly.

Blueberries add so much flavor and natural sweetness, plus all those amazing blue and purple food nutrients that you don’t find many other places. I used a (no-sugar-added) berry-flavored collagen (THEFITFORK10OFF) will save you at GreatLakesWellness.com) which amplifies the berry flavor even more, but I’ve made the recipe also with unflavored cohttps://bit.ly/GreatLakesWellnessllagen (and even vanilla whey) and the snack is still just as special. The choice is yours!

Save 10% at greatlakesgelatin.com with code THEFITFORK10OFF
I used collagen powder from Great Lakes Gelatin — Save with code THEFITFORK10Off

Cream cheese makes the base of this recipe, along with a little coconut flour (and the previously mentioned collagen powder) to firm it up. Then it’s just stirring in chopped blueberries (fresh or frozen), some chopped sugar-free chocolate chips (or mini chips, if you can find them), setting in the freezer for 10 minutes to set up, then forming into eight little balls.

These blueberry chocolate chip cheesecake inspired "bites" satisfy your sweet-tooth with no added sugar. Plus, added collagen gives a protein boost to provide a sustaining snack and post-workout refuel. Super easy, no bake! Low carb and keto friendly. For more clean eating recipe inspo, visit thefitfork.com

So EASY, so YUMMY, so BLUE – blueberry and chocolate loaded collagen cheesecake balls are perfect finger food treats for Red, White and Blue celebrations. I’m making a batch for a post-workout snack for an upcoming 4th of July workout with my fitness boot camp. I like how they are pre-portioned and snack-sized, I can just pop one of the blueberry cheesecake bites my mouth rather than eating an entire chocolate chip blueberry cheesecake!

These blueberry chocolate chip cheesecake inspired "bites" satisfy your sweet-tooth with no added sugar. Plus, added collagen gives a protein boost to provide a sustaining snack and post-workout refuel. Super easy, no bake! Low carb and keto friendly.

Each piece has about 100 calories, 4.6g net carb and 4.5g protein. If you want a keto cheesecake balls, make sure you are using full-fat cream cheese (which is what I have in the recipe and nutrition facts)

save 10% Great Lakes Wellness collagen and products with code THEFITFORK10off
save 10% Great Lakes Wellness collagen and products with code THEFITFORK10off

This post contains affiliate links. I earn a small commission from products purchased through links here — however, price to you remains the same. Proceeds are used to offset operating expenses at The Fit Fork, thank you for your support!

These blueberry chocolate chip cheesecake inspired "bites" satisfy your sweet-tooth with no added sugar. Plus, added collagen gives a protein boost to provide a sustaining snack and post-workout refuel. Super easy, no bake! Low carb and keto friendly.
Print
Blueberry Chocolate Chip Cheesecake Collagen Bites
Prep Time
15 mins
Total Time
15 mins
 
Course: Snack, workout
Keyword: blueberry, cheesecake, collagen, low carb
Servings: 8 servings
Ingredients
  • 4 oz. cream cheese softened
  • 4 Tbsp. collagen powder* berry flavored or unflavored
  • 2 Tbsp. sugar-free choclate chips chopped
  • 1/3 cup blueberries fresh or still frozen
  • 1/3 cup coconut flour
Instructions
  1. Coarsely chop chocolate chips and blueberries, add to bowl.
  2. Stir in softened cream cheese, collagen powder* , and coconut flour until combined.
  3. Put in freezer for 10 minutes to firm up. Use hands to roll into one big ball.
  4. Cut this ball in half, and each half into 4 pieces – to make 8 total pieces.
  5. Roll each piece between hand to make into tidier ball.
  6. Keep leftovers in the fridge.
Recipe Notes

I used Great Lakes Gelatin Collagen Powder in Berry flavor (discount code THEFITFORK10OFF at bit.ly/ShopGreatLakesGelatin ) but an unflavored collagen or berry or vanilla whey or plant protein powder may be substituted in the same quantity.