Addictive Honey Ginger Broccoli for Two in Air-Fryer

Posted on May 19, 2022 by Jennifer FIsher

When I’m looking for a fast vegetable side dish, this easy broccoli recipe is a winner. A quick roast in the air fryer makes those little buds on the top “tree” part of the stalk deliciously crispy and lightly salty-sweet, while the stalk remains mostly tender. So delicious, it is seriously addictive!

A quick vegetable side dish in the air fryer that the whole family will love! Slightly salty-sweet, crispy so delicious it's addictive!

This air fryer broccoli recipe only requires a few simple ingredients, takes less that 15 minutes prep to plate, and pairs deliciously with everything from fish, beef, chicken or to pile up in a nourishing grain bowl. My family thinks it’s the best broccoli recipe ever and will often eat it as a snack!

This broccoli recipe is SO EASY!

Choosing Broccoli for this Air Fryer Side Dish

Select broccoli with for tightly closed, dark green florets and firm, thinner stalks. Thick stalks mean the plant is older and can yield a woody texture. Also, skip over heads of broccoli with yellowing or tiny yellow flowers, this also means they are over-mature and not the best for eating. Fresh broccoli will last about 3 to 5 days in the fridge, properly stored.

One shortcut I use on busy nights is to use pre-washed and bagged broccoli florets from the produce department, rather than cutting up the whole thing. Also, in a pinch, you can grab fresh broccoli florets off the salad bar offerings if your grocery store has one. However, I definitely don’t recommend using frozen broccoli for this air fryer broccoli recipe – that just won’t work. You’ll get a soggy, mushy result.

Can I Swap the Ginger Paste?

Another convenience I use in this air fryer broccoli is ginger paste, making my own rather than using the microplane grater on fresh gingerroot (although that’s a very fresh and vibrant option if you have a few extra minutes). Ginger paste is simply finely blended or minced ginger with a bit of oil and usually comes in a toothpaste-like tube or squeeze bottle so it’s easy to portion what you need. I would not recommend using dried ground ginger in this recipe, it just doesn’t lend the same zip! For another flavor option, you can also swap out the ginger for garlic! Or, for picky eaters, simply olive oil, salt and pepper.

What Air Fryer is Best for this Broccoli Recipe for Two?

Because this makes a small-batch of crispy broccoli intended for two people, it will fit in a standard, smaller “drawer” type air-fryer. I’ve also made it in my Instant Pot Duo Crisp (which has an air fryer function). If you are looking to double up the recipe to make more, then I would suggest using a larger toaster-oven style air fryer. I have the Instant Pot Omni Pro XL Air Fryer Toaster Oven, it has a large capacity cooing space, trays pull in and out like a traditional oven; and bakes, broils, air-frys, roasts, toasts and does nearly everything but wash dishes. Seriously, I love that think. However, if you don’t even have an air fryer at all, just bake at 400F degrees in a traditional oven for about 12-14 minutes, turning once with a spatula.

Storing Leftover Honey Ginger Broccoli

Store leftovers (if any!) in an air-tight container in the fridge for up to 3 days. However, it will lose its crispness to a degree. The best way I have found to reheat is to pop in microwave on “defrost” for up to a minute to take the chill off, and then crisp back up in a pre-heated air fryer for 2 or 3 more minutes, taking care not to burn the already browned parts. This air-fryer broccoli isn’t suitable for freezer meal prep – it’s best enjoyed immediately.

Disclaimer: This post contains affiliate links. I may earn a small commission on purchases generated through links, however price to you remains the same. Proceeds help offset operating costs for The Fit Fork. Thank you!

5 from 5 votes

Honey Ginger Broccoli (for two) in Air Fryer

Prep Time

5 mins

Cook Time

10 mins

Total Time

15 mins

A simple, speedy, and super-tasty wat to prepare broccoli in the air fryer that the whole family will love!

Course: side, Side Dish, Snack, Vegetable

Keyword: air fryer, broccoli, paleo

Servings: 2 servings

Calories: 120 kcal

Ingredients

6 ounces broccoli florets
1 Tbsp olive oil
2 tsp honey
1/2 tsp ginger paste
1/8 tsp salt
Dash pepper

Instructions

Pre-heat air fryer to 390 F degrees.
Wash, dry and chop broccoli into approximate 1-inch florets. Try to keep florets about the same size to promote even cooking.
In bowl, whisk together olive oil, honey, ginger, salt and pepper
Add florets and toss until well coated.
Spread coated broccoli florets out into single layer in air fryer basket or tray.
Air fry for 7 to 10 minutes, turning once, until “tree” part of broccoli is turning light brown and crispy.

Recipe Notes

Notes:

For a short cut, use bagged, pre-washed florets or purchase from the salad bar.
Smaller florets will cook faster than large florets.

Nutrition:

120 cal, 8g fat, 25g carb, 3g fiber, 3g protein per serving

Cheddar Zucchini Chips in Air Fryer | Low Carb

Posted on February 3, 2022 by Jennifer FIsher

Cheddar Zucchini Chips in the air fryer are a quick, easy and flavor-packed appetizer to serve with your favorite dip or side dish that pairs with most everything.

A low-carb, gluten-free and keto-friendly way to snack and get more vegetables in your day! These easy air fryer zucchini chips use just a few simple ingredients and are done in minutes – perfect for game day entertaining or a delicious side dish and alternative to fries.

This zucchini snack is is also low-carb, gluten-free, and keto-friendly – plus, it only made with a few wholesome ingredients.

For the best, crispy zucchini chips, make sure that the vegetable is cut thiny in about ¼” inch crosswise slices. If you notice excess moisture on the cut zucchini, pat dry with a paper towel. This is how to keep zucchini chips from getting soggy.

The “breading” isn’t the traditional flour or panko – it’s crushed all-cheese snacks (popular brands are Moon Cheese Snack, Just the Cheese and Whisps Cheese Crisps) along with almond meal and dried herbs. These simple ingredients, held on with an egg wash, ensure these remain low carb zucchini chips – with a surprise bonus of more than 10 grams of protein per serving!

This keto cheddar zucchini chip recipe makes four servings – that’s about 10 “chips” give or take. It’s a satisfying way to use up zucchini and each portion comes in at 154 caloires, 3.9g net carb, 10.5g fat, 10.7g protein.

I used my Omni Pro Air Fryer from from Instant Pot to make my favorite zucchini recipe. In just about 6 to 8 minutes, an air fryer gets everything nice and crisp. You CAN use a traditional oven at 400F degrees for about 10 to 12 minutes, carefully flipping the chips halfway through.

Note: This post contains affiliate links. I may earn a small commisison from purchase, however the price to you remains the same. Proceeds are used to help operate The Fit Fork – thank you!

5 from 2 votes

Cheddar Zucchini Chips in Air Fryer

Prep Time

10 mins

Cook Time

8 mins

Total Time

18 mins

A low-carb, gluten-free and keto-friendly way to snack and get more vegetables in your day! These easy air fryer zucchini chips use just a few simple ingredients and are done in minutes – perfect for game day entertaining or a delicious side dish and alternative to fries.

Course: Appetizer, Side Dish, Snack

Keyword: cheddar, gluten free, keto, low carb, zucchini

Servings: 4 servings

Calories: 154 kcal

Ingredients

¾ lb. zucchini
½ cup almond flour
3 ounces all-cheese snack Moon Cheese, Whisps, etc.. Or, may substitute a very dry cheese like Parmesan
1 tablespoon dried parsley
2 eggs
Optional: dipping sauce

Instructions

Cut zucchini into ¼” slices crosswise. Pat dry if excess moisture.
In baggie, crush cheese snack into a coarse powder.
In a bowl, mix “cheddar crumbs” with almond flour and dried parsley.
Whisk eggs in shallow bowl. Dip each slice in egg and then dredge in cheese coating.
Place crumb-coated zucchini slices on basket of air fryer and cook 390F degree air fryer (pre heated) for 6 to 8 minutes.
Depending on the size of your air fryer, you may have to make in two batches.
Remove from air fryer and serve with dipping sauce of choice.
Store covered leftovers in fridge. To reheat, place cold zucchini chips in the air fryer basket and reheat for a couple minutes – good as new!

Recipe Notes

Lemon, Blueberry & Almond Granola (Lower Carb + Protein Packed)

Posted on January 11, 2022 by Jennifer FIsher

Lemon, Blueberry & Almond Granola is perfect for breakfast with milk or on yogurt — or for eating straight by the handful as a snack. I’ve used my kitchen hacks (like using alternative sweeteners and adding collagen powder) to moderate carbohydrates, boost protein and create a nutritious food to fuel my goals.

Crunch, lightly sweet and wholesomely satisfying for breakfast or a snack, this easy homemade granola recipe features oats, dried blueberries and almonds -- and also sugar swaps and collagen powder to keep the carbs lowered and protein up!

Preparing homemade granola is surprisingly easy . . . and super economical. Oats are inexpensive and can really stretch your food budget a long way — the biggest expense in homemade granola is the array of mix-ins like nuts, dried fruit, seeds and such. But you still get more goodies in your batch than you’d find in a more expensive bag of packaged granola.

Check out this video tutorial on how to make Lemon Blueberry Almond Granola!

As hinted, this lower-carb, higher protein Lemon, Blueberry & Almond Granola uses a few favorite products — a honey alternative (or any zero-carb syrup will do) and unflavored collagen. And, so many wholesome, good-for-you ingredients in this low carb blueberry granola.

I’m a long-time user of collagen hydrolysate from Great Lakes Wellness. They have quite a few flavors, but the unflavored (green can) is very versatile for everything from mixing into coffee to using as a protein multiplier in recipes like this homemade granola with collagen.

Save 10% on anything at Great Lakes Wellness with my discount code: THEFITFORK10OFF

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5 from 1 vote

Lemon Blueberry and Almond Granola - Crunch, lightly sweet and wholesomely satisfying for breakfast or a snack, this easy homemade granola recipe features oats, dried blueberries and almonds -- and also sugar swaps and collagen powder to keep the carbs lowered and protein up!

LEMON BLUEBERRY & ALMOND GRANOLA – Lower Carb and Packed with Protein!

Crunch, lightly sweet and wholesomely satisfying for breakfast or a snack, this easy homemade granola recipe features oats, dried blueberries and almonds — and also sugar swaps and collagen powder to keep the carbs lowered and protein up!

Course: Breakfast, Snack

Keyword: almond, blueberry, collagen, granola, lemon, lower carb

Servings: 10 servings

Calories: 301 kcal

Ingredients

1 lemon zested and juiced
¼ cup coconut oil
¼ cup unflavored collagen powder
1/3 cup sugar-free “honey” or can sub real honey but will increase carbs
4 cups rolled oats gluten-free, if needed
¼ cup chia seeds
1 cup raw almonds
1-2 pinches salt
1/3 cup dried blueberries no-sugar added

Instructions

Juice and zest one lemon in large bowl.
Mix in honey substitute, collagen, and coconut oil.
Add oats, chia seeds, almonds, salt and blueberries.
Mix until coated.
Dump out on parchment or silicone-lined baking sheet. Lightly pat down.
Bake at 300F for 35 to 40 minutes, using spatula to turn over clusters at halfway point.
Let cool.
Store in air-tight containers.

Recipe Notes

301 Calories

20g net carb

16g fat

11 g protein

Low-carb Pumpkin Spice Latte Cookies (gluten-free)

Posted on October 20, 2021 by Jennifer FIsher

Who wouldn’t love a low-carb, gluten-free cookie inspired by the most coveted coffee shop drink of autumn – pumpkin spice latte!? Easy to make, using almond flour and natural sweetener alternatives to keep the carbs down, these pumpkin spice cookies turn out soft, chewy and heavenly-scented every time!

Whip up a batch of these amazing autumn-inspired pumpkin spice cookies in under 30 minutes! Lower carb, gluten-free plus, soft, chew and amazing flavorful -- especially with the coffee glaze!

Ready in under 30 minutes from mixing up to munching down! So, let’s get going!

The first step in these table sugar-free pumpkin cookies is to mix up the dough. With the butter softened, I found it easy enough to mix up by hand – but a mixer is fine too!

First the butter and sugar substitute are creamed. I used a monk fruit-erythritol granulated baking blend that has a 1:1 sugar replacement equivalency. So, for this matter, you can swap back in any type of sugar that you care for (like coconut sugar or a stevia blend), but be aware that it will change the nutritional value. Also note, the cookies are one the lighter sweet side because the glaze is very sweet – so you might consider adding an additional ¼ cup if you are planning to make the cookies WITHOUT glaze.

Next beat in egg. Then pumpkin and vanilla. Finally mix in the dry ingredients including raw almond flour and 1:1 gluten-free baking blend. Three cups of total flour is used in this low carb pumpkin spice cookie recipe – 2 cups of almond flour and 1 gluten-free flour mix. The gluten-free flour mix bumps up the carb count a bit, you can also substitute back in all almond flour, but I suggest using a super fine ground almond meal for better consistency that won’t crumble apart after baking. Using all almond meal will also lower the per-cookie net carb count, making it officially a compliant with keto pumpkin cookie.

While the gluten-free pumpkin cookies are baking in the oven (on a sheet lined with parchment or silicone baking mat) for 15 minutes, whip up the easy coffee-spiked glaze. It’s a bit of heavy cream, along with espresso powder, vanilla and POWDERED confectioner’s erythritol (or similar powdered product). Achieving the perfect glaze consistency is the trickiest part of this recipe, so I always hold back just a TINY amount of my cream until I have the powdered sugar substitute, espresso powder and vanilla mixed it. If it’s too thick, I add it back in, plush a few more drops if needed. If it’s too thin, I mix in more confectioner’s sugar substitute until just right. The consistency should not be runny or stiff – somewhere in between!

Once the cookies have cooled on the pan to “almost” room temperature (about 5 or 10 minutes), I put a dollop of the glaze/frosting on top – the small amount of warmth left on the cookie will help it spread. However, if the low carb pumpkin spice cookies are too hot still, it will run right off. After glazing the pumpkin coffee cookies, let it set up fore 5 minutes before serving or storing.

Store these gluten-free pumpkin cookies layered between wax paper in an air-tight container. Should stay fresh for up to a week, or also freezes well.

5 from 3 votes

Low Carb Pumpkin Spice Latte Cookies (gluten-free)

Prep Time

10 mins

Total Time

25 mins

Whip up a batch of these amazing autumn-inspired cookies in under 30 minutes! Lower carb, gluten-free and amazing flavorful — especially with the coffee glaze!

Servings: 20 cookies

Calories: 183 kcal

Ingredients

1/4 cup salted butter
1/3 cup monk fruit–erythritol granulated sweetener (or other 1:1 cup equivalency sweetener0
1/2 cup pumpkin puree
1 large egg
1 tsp vanilla extract
2 cups almond flour
1 cup gluten-free baking blend 1:1 cup equivalency or additional almond flour
1 tbsp pumpkin pie spice
1/2 tsp baking powder

For glaze/frosting

1/4 – 1/3 cup powdered confectioner’s monk fruit- erythritol granulated sweetener
1 tablespoon espresso powder
2 tablespoons cup heavy cream
1/4 tsp vanilla extract

Instructions

Preheat the oven to 350 F degrees. Line a large baking sheet with silicone baking sheet or parchment paper.
In large bowl, beat together the butter and sweetener, until creamy
Beat in the pumpkin puree, egg, and vanilla.
Beat in the almond flour, gluten-free flour blend, pumpkin pie spice, and baking powder until a uniform cookie dough forms.
Use a cookie scoop to scoop balls of dough, about 2 tablespoons per cookie. Release onto the lined baking sheet, 2 inches apart.
Use bottom of a glass to flatten cookies to about 1/4 inch thick.
Bake approximately 15, until set and turning lightly golden brown at edges.
Meanwhile, make the glaze/frosting, if using. In a small bowl, whisk together the glaze ingredients, until smooth. If too thin, add additional sweetener, if too thick, add a few drops more of cream – however, will melt some on warm cookies, so you don’t want it to be too thin at beginning.
When the cookies are done, let cook for 5 or so minutes until just slightly warm. Spread a teaspoon of glaze on top of each cookie and let set to completely cool for another 10 minutes.
Store in an air tight container.

Recipe Notes

Watermelon Facts & Snacks for Your Active Lifestyle

Posted on October 1, 2021 by Jennifer FIsher

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!