Chai-Spiced Potato Muffin Bars are Spuds for Speed!

This post is sponsored by Potatoes USA  however all opinions, comments, recipes and enthusiasm are my own!

Potatoes are a healthy source of energy-providing carbs for the athlete.

Ever heard the expression “all meat and no potatoes”?

Ironically, this old-school insult means, “Dude, you’re fat!” But, many would probably assume the opposite in this high-protein diet world where we’re all freaking out over carbs. Yes, while protein is good, so are carbohydrates. I’m not talking about sugary or highly-processed carbs that are stripped of their inherent wholesomeness, I’m talking about complex carbohydrates – like the very healthy potato.

Can I get a virtual high-five for the potato?!

As a lifelong athlete, I’ve used potatoes as part of my training diet year after year. Potatoes are an on point food choice to help fuel an active lifestyle. Spuds for speed, that’s what I’ve always told people! Potatoes are packed with complex carbs to provide the energy my body and brain needs to train, compete and recover optimally. Because they are unearthed from the ground, potatoes are also a great source of minerals including potassium, iron and magnesium. Athletes need these things in abundance and that’s why potatoes are actually a common sight along the courses of ultra-marathons, Ironmans and century rides.Pull ups with a 10 lb bag of potatoes!Oh, and you can use a 10-lb. bag of potatoes for a pull-up challenge!

Other potato perks — they come in their own wrappers, are simple to cook, extremely versatile in recipes and are inexpensive – I just love the cleverness of Mother Nature! If you need a healthy,             balanced meal on the quick and cheap, it’s a loaded baked potato piled high with all the leftovers in your fridge for the win.

Pull up with 10 pound bag of potatoes

Another way I love to eat potatoes, just roasted in a pan with some olive oil.

If you’re getting bored with potatoes, think creatively. There are so many other ways to enjoy them than the traditional baked potato. Plus, there is a rainbow array of varieties including white, red, russet, yellow, purples, fingerlings and petite potatoes. While my go-to side dish the night before an endurance event is a simple baked potato with salt, I am way more potato crazy in the weeks leading up to a marathon or long beastly obstacle race. Mashed, minced, toasted, riced, pureed, grilled, spiralized, oven-fried … whew, I’m the Bubba Gump of potatoes.

Chai Spice Potato Muffin Bars

Today I’m sharing a unique and family-approved way to eat your potatoes that includes a healthy balance of protein – and, by the way, a medium (5.3 ounce) potato has more than 3g of protein on its own! My recipe for Chai-Spiced Potato Muffin Bars uses the fluffy innards of a baked potato along with Greek yogurt, eggs and a scoop of protein powder to create a marvelously moist “bar” that has the texture of a muffin. Each muffin bar has only 70 calories and no sugar, but 10 grams of energy-boosting carbs and more than 6 grams of protein. Plus, between the potato and protein powder, there’s no need to use any type of flour, other grain or filler, meaning these muffin bars are gluten-free.

Chai Spice Potato Muffin Bars are gluten-free, sugar-free and a smart way for runners, obstacle course racers, triathletes and other endurance athletes to fuel up and recover optimally.

I devour these Chai-Spiced Potato Muffin Bars for pretty much any occasion – breakfast, pre-workout fuel, post-workout recovery snack, and dolloped with fruity yogurt for a healthy dessert. I betcha these special spud snacks won’t last long at your house. That’s why I always bake two batches and freeze bars from the second batch individually in zip-top bags for grab-and-go munching – they are always thawed out after my workout!

Get spud smart and get more information about how potatoes power performance at PotatoGoodness.com/performance!

How are you putting potatoes on your plate? Favorite recipe? What’s the last endurance event  you tanked at? tanked at? Do you think you needed more carbs?! Please share in the comments – XOXO, Jennifer

Chai-Spiced Potato Muffin Bars
Prep Time
10 mins
Cook Time
20 mins
Total Time
30 mins
 
Fuel your next run or workout with this nutritionally balanced energy bar that will optimize performance -- the potatoes provide healthy carbs for energy plus potassium for hydration.
Course: bread, Breakfast, Dessert, Snack, Worout
Cuisine: American
Servings: 8 bars
Ingredients
  • 2 medium Russet potatoes to yield about 1 cup of flesh
  • 1 teaspoon vanilla
  • 1 teaspoon ground cinnamon
  • 1 teaspoon ground ginger
  • 1/4 teaspoon ground nutmeg
  • 1/4 teaspoon ground cardemom
  • 1/4 teaspoon ground cloves
  • 1/4 cup stevia baking blend
  • 2 large egg
  • 1/3 cup unsweetened plain Greek yogurt
  • 1/4 to 1/3 cup milk of choice
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon salt
  • 1/2 teaspoon ground pepper
  • 2/3 cup vanilla or unsweetened protein powder
Instructions
  1. Heat oven to 375 F degrees.
  2. Wash and dry potatoes and pierce around sides with fork. Place in center of microwave and cook on high for approximately 4 minutes, or until yielding when squeezed and soft and fluffy inside. Cut in half, and allow to cool to room temperature.
  3. Using a tablespoon, scoop pulp of potato and place in blend, discarding skins. Add eggs, Greek yogurt and ¼ cup of the milk and blend until smooth. Next, pulse in vanilla, cinnamon, ginger, nutmeg, cardamom, cloves, and white pepper until just combined.
  4. In small bowl, mix together baking soda, salt, white pepper, and protein powder. Pulse this mixture into the blender in batches until smooth, adding the additional milk if batter seems to thick.
  5. Prepare 9” x 9” rimmed baking pan with cooking spray. Pour in batter and bake for approximately 14 to 16 minutes or until turning lightly golden brown and toothpick pulls clean from the center. Let cool for 30 minutes and cut into 8 bars.
  6. Dust with additional cinnamon and a bit of powdered sugar, if desired.

8 Ways Watermelon Sweetens Workouts and Runs #WatermelonForHealth

This post is sponsored by National Watermelon Promotion Board, and the content, opinions and enthusiasm expressed here are all my own.

watermelon hula hooping

I love all the fruits, but have BIG love for watermelon – that’s no secret!  I’ve tried to name the one single reason why I love this mega melon, but I can’t. There are just so many reasons I love watermelon — it brings back great childhood memories and has played a role in creating new ones with my kids, it’s insanely yummy enjoyed straight off the rind or used as a healthy ingredient in both sweet and savory recipes! But, other motives for my watermelon munching madness are the bumper crop of benefits for health, wellness and fitness.

For example, when it comes to fitness, the watermelon may be the only piece of workout equipment that can be eaten afterward.  While working out with a watermelon may sound crazy, it makes perfect sense – melons are available in a range of weights (from 2 pound personal-sized melon to seeded varieties tipping the scales at 30 pounds and beyond.  Watermelon isn’t expensive in a price-per-pound sense; I mean have you seen the price of a kettlebell?! And, this “two-fer” fitness fruit is really more of an amazing deal knowing you’ll slice open a melon to enjoy afterward (or even just drink the juice on the go).  Since I like to #KeepFitFun and put the “FUN” in FUNctional fitness – check out my video above that I hope inspires you to get after a watermelon workout and then refuel with the fruit for recovery!

8 Amazing Reasons Watermelon Sweetens a Run or Workout

Yes, watermelon is delicious and natural, so much better than a sugary goo when needed as a carb source for quickly sourced. The melons come by their name honestly, comprised of 92% water and loaded with potassium and other electrolytes that will help keep fluid levels in check and hopefully keep muscle cramps away. It’s also high in other vitamins and antioxidents that are beneficial for wellness and the L-citrulline in watermelon has been studied for its ability to quicken muscle recovery. Get more details on these benefits of Watermelon for Health at Watermelon.org.

watermelon-for-health

See how eating watermelon is a win-win? Discover more fitness-focused watermelon facts that can help you up your game!  Make watermelon your workout buddy today and win fabulous watermelon prizes. All you need to do is enter this easy-peasy contest from Watermelon.org. Here are the juicy details:

  1. Tag a workout buddy (or someone you’d like to inspire to be your workout buddy!) in the comments section of our National Watermelon Promotion Board’s (NWPB) weekly video post on Instagram and Facebook. (note, this week, it will be my video that you see above)
  1. Win weekly watermelon prizes. NWPB will choose one lucky workout pair each week from October 3rd through October 28th.

Have you ever had watermelon specifically for workout fuel / recovery? Better yet, have you ever worked out with a watermelon?! Give me your best exercise idea, I might use it my next video – XOXO, Jennifer

Clean Apple Pie with Protein Bar Crust to #KeepOnTrack

This blog post has been compensated by Collective Bias, Inc. and Pure Protein. All opinions are mine alone. #KeepOnTrack #CollectiveBias

Summer has been busier than a gym in January but I’m not letting my hectic schedule sabotage my good intentions. I’m keeping on track with my higher-protein diet by keeping my pantry, purse, gym bag, and mobile snack station (haha, the car) stocked with the new Pure Protein Plus Bars. Considering I’m out of the house most of the day working, running errands, shuttling my teen boys to their sports practices, and finding time for my own fitness routine, having a few of these insanely delicious protein bars at the ready has kept me from getting so hangry that I have the mother of all mother meltdowns.  In addition, the bars can be used to make quick nutritious desserts, like my recipe for Clean Apple Pie on Protein Bar Crust that I’m sharing in this post.   

Clean Apple Pie with Protein Bar Crust

To make this nearly sugar-free pie, I used one of the NEW Pure Protein Plus Bars that I purchased at Walmart. When you shop Walmart for Pure Protein Plus Bars, be sure to use Ibotta to earn $1.50 back.

Pure Protein Plus #KeepOnTrack

For more Pure Protein Plus Bars inspiration, visit this website. Make sure to enter the sweepstakes below too for a chance to win prizes to help #KeepOnTrack!

Pure Protein Plus Bars #KeepOnTrack Sweepstakes

These bars are available in four flavors (Cookies and Cream, Mocha Brownie, Apple Pie, Chocolate Chip Cookie Dough) that all sound ultra-decadent, but after checking the nutrition label, I found they actually make a quite balanced and sensible snack solution. I’ve been grabbing one for a quick breakfast, bedtime snack or for post workout recovery.

You can find these bars at Walmart on the nutrition aisle near the Pharmacy!

The preferred amount of protein I look for in a nutrition bar is around 20 grams with low sugar content and, ching-ching-ching, this new product delivers. Additionally, the NEW Pure Protein Plus Bars have that soft and pleasantly chewy texture I crave plus they are GMO-free, gluten free, have no artificial sweeteners and are high fiber (15 – 16g).

Oh, and the super delicious flavors are worth shouting out again (and again!) Hello, Cookies and Cream, Mocha Brownie, Apple Pie, Chocolate Chip Cookie Dough — welcome to my life.  But, unlike the real deal desserts, these bars are mindful of my mission to #KeepOnTrack with a higher protein, lower carb diet.    Making "crust" out of Pure Protein Plus Bars

So, ready for that apple pie I mentioned earlier?! My recipe for Clean Apple Pie on Protein Bar Crust takes all of five minutes and is made with an Apple Pie Pure Protein Plus Bar.  It’s a super speedy, protein-packed and no-sugar-added version of my favorite, all-American summer dessert. It’s almost magical how, after the bar is soften for a few seconds in the microwave, it becomes malleable enough to roll out or break in bits and press into the bottom of a pan.

While “making” the crust, slicing and softening your favorite variety of apple tossed with a sprinkling of cinnamon in the microwave takes just mere minutes. No added sugar required – apples are a great source of naturally sweet, complex carbohydrates that can be quickly accessed by the body as fuel for running, workouts or the relentless demands of a hectic life.  

Cinnamon Apples for Clean Protein Pie
Go ahead and pin or print out this protein dessert recipe to #KeepOnTrack and satisfy your sweet tooth at a moment’s notice.

Clean Apple Pie on Protein Bar Crust is a healthy option for dessert or a post workout snack.

Clean Apple Pie with Protein Bar Crust
Prep Time
5 mins
Cook Time
5 mins
Total Time
10 mins
 
All-American and all good for you, this cleaned up apple pie is packed with protein and real fruit -- the perfect healthy dessert or post workout snack.
Course: Dessert, Fruit, Snack, Worout
Cuisine: American
Servings: 1 serving
Ingredients
  • 1 1 Pure Protein Plus Bar – Apple Pie Flavor
  • 1 medium apple
  • 1/4 to 1/2 teaspoon ground cinnamon depending on preference
  • 1 tablespoon chopped pecans
  • 3 tablespoons Greek yogurt vanilla or plain
Instructions
  1. Unwrap one Apple Pie Pure Protein Plus Bar and set on microwave-safe plate. Microwave on “defrost” setting for 20 seconds, or until warm and malleable but not too hot to handle.
  2. Break up warm bar into bits and place in the bottom of an approximate 6” diameter tart pan, skillet or ceramic dish. Using fingers or back of spoon, press down until formed into a crust that covers bottom of pan. Lightly coat fingers or spoon in coconut oil if beginning to stick.
  3. Cut medium apple into thin slices and place in microwave-safe bowl. Microwave apple slices on high for three minutes, stirring halfway through. Drain off any excess liquid.
  4. Drizzle with coconut oil, sprinkle with cinnamon and stir until coated.
  5. Place apples on top of protein bar “crust.” Sprinkle with pecans and top with yogurt.

Got Lemons? Make Raspberry Lemonade Protein Bites

With temperatures topping out over 90 degrees yesterday and bluebonnets popping up everywhere, it’s safe to say spring has definitely sprung in Austin. And, just in time for SXSW , paddle boarding on Lady Bird Lake and running the trails over Spring Break. This time last year I was making my Watermelon Brisket Tacos in the SXSW Taco Takedown, that was definitely a #KeepAustinWeird day. This year I am nursing some battle wounds from Spartan Houston and the Crossfit Games 16.4 Open WOD.  However, nothing serious enough from keeping me out of the kitchen.

Raspberry Lemonade Protein Bites are perfect for a post-workout snack or quick breakfast.Today, I’m sharing a protein snack that is fitting for the warm-weather season – Raspberry Lemonade Protein Bites. The sweet-tart zing of this no-bake recipe will remind you of sipping on a refreshing glass of raspberry lemonade on the porch.

Raspberry Lemonade Protein Bites are perfect for a post-workout snack or quick breakfast.Perfect for a post-workout snack or grab-and-go breakfast, these protein bites have about 5g protein and 65 calories per bite and are gluten-free, nut-free and have no-added sugar.

calcium). This could vary slightly on the protein powder you are using.Make these ahead of time and keep in the fridge or freezer so you always have a healthy snack at hand – and, if you love the flavor combo of raspberries  and lemons and have a five minutes to make breakfast, you’ll love my Raspberry Lemonade Protein Mug Muffin recipe.

 

Here are some important words of wisdom I have for you- haha:

 

By the way, I’ve added maca powder to this protein bite recipe for an extra nutrition boost.  Maca, a root vegetable indigenous to Peru, has been beloved for thousands of years for its ability to improve stamina, endurance and hormonal balance. Maca root and maca powder includes vital nutrients including healthy fatty acids, dietary fiber, proteins, carbohydrates and minerals. If you want to omit, just replace with an equal amount of gluten-free baking mix.

When life hands you lemons, ask for something with more protein!It’s hard to believe that the vibrant fushia red color dusted on these protein bits is all natural and not some weird artificial dye mixed into sugar. Instead, the clever ingredient is simply raspberry powder I made by pulverizing freeze-dried raspberries in a zip-top bag with a rolling pin! This raspberry dust would also be fun and festive mixed into yogurt, sprinkled on your Easter desserts or even rimmed on a cocktail or healthy beverage.

Raspberry Lemonade Protein Bites are perfect for a post-workout snack or quick breakfast.

Raspberry Lemonade Protein Bites Recipe

  • 2/3 cup vanilla protein powder (2 scoops)
  • 1/3 cup almond meal
  • ¼ teaspoon sea salt
  • 2 tablespoons maca powder
  • 4 teaspoons coconut oil, melted
  • 2 tablespoons fresh squeezed Meyer lemon juice
  • 2 tablespoons zest from Meyer lemon
  • 1/3 cup freeze-dried raspberries
  1. Add protein powder, almond meal, maca powder and salt to bowl and stir until combined.  Mix in coconut oil, lemon juice and mix until everything incorporated. Mixture should be a bit crumbly but holds together when squeezed.  If too dry, add a few more drops of lemon juice. If too wet, add a dry ingredient like a gluten-free baking blend, more almond meal or more protein powder a half-tablespoon at a time.
  2. Using about 1 tablespoon of dough, form into 12 balls rolling between the palms of your hands.
  3. Place freeze-dried raspberries in small zip-top bag and use rolling pin or side of coffee mug to pulverize.  Add a lemon ball, one at a time, into the sealed bag and shake to coat with raspberry dust.
  4. May be kept covered in air-tight container in refrigerator for a week or freezer for several months. Makes 12.

What are you doing over Spring Break? What events are you training for? Are you a lemon lover?  I’d love to know, please share in the comments below – XOXO, Jennifer

D’oh! Nut Butter Cookie Dough Protein Bites

Nut Butter Cookie Dough Protein Bites are a healthier way to satisfy a sweet tooth while helping mend muscles after a run or workout.Yes, I have been guilty of eating REAL cookie dough and a lot of it. Once as a kid, my indulgent grandmother let me eat as much as I wanted while my annoyed mother looked shaking her head and telling me I was going to get sick. So, what happened? I barfed . . . mothers are always right. While I still like to make “real” chocolate chip cookies for the family now and again, I try to stay out of the dough (as much as I can). My recipe for Nut Butter Cookie Dough Protein Bites is a healthier option with no raw eggs, no gluten, and no added sugar except for a few chocolate chips.

jen and dough boyWith less than 100 calories and almost 5 grams of protein, one these yummy little no-cook treats also make a sensible alternative to eating that whole chub of cookie dough and turning into the Pillsbury Dough Boy (but, darn if he isn’t the cutest thing).

Your sweet tooth will be satisfied with the smattering of chocolate chips, but you can also omit these from the recipe.

 

Nut Butter Cookie Dough Protein Bites are a healthier way to satisfy a sweet tooth while helping mend muscles after a run or workout.I’ve added a whey protein powder for sustained energy, muscle-making and to prevent that sugar crash that comes with eating too many sweets. The protein also makes this no-bake recipe a great choice for your post-workout or run recovery snack.  You can use your favorite brand of protein powder, but note that it may change the nutritional info depending on the brand and exact ingredient list.

Nut Butter Cookie Dough Protein Bites are a healthier way to satisfy a sweet tooth while helping mend muscles after a run or workout.

Also, I used Nuttzo  Seven Nut & Seed Butter which is my nut butter of choice – again, you can sub in whatever almond butter, peanut butter or other nut butter you like, but I highly recommend this one because it is packed with so much extra wholesome goodness.  Save 20% on your order with my discount code FITFORK-20 at Nuttzo.com.Nut Butter Cookie Dough Protein Bites

jen finish area spartan beast dallas editI’m making an extra batch this week to take along on our road trip to Spartan Houston!  It has been raining buckets all over Texas so it looks like it’s going to be ANOTHER wild, wet and super muddy course. If you’re thinking about running an upcoming Spartan Race (check calendar here), there is a new limited-time discount code SPRING20 you can use at checkout to save 20% .

Admit it, do you eat raw cookie dough? Have you ever run an obstacle course race, which one? Please share in the comments below — thanks, XOXO, Jennifer 

Nut Butter Cookie Dough Protein Bites
Prep Time
15 mins
Total Time
15 mins
 
Course: Dessert, Snack, Worout
Cuisine: American
Servings: 18 servings
Ingredients
  • 2/3 cup protein powder (2 scoops)
  • 1/4 cup almond meal
  • 1/2 cup gluten free oat flour
  • 1 teaspoon chia seeds *Omit if using nut butter blend already including this
  • 1 teaspoon flax seeds *Omit if using nut butter blend already including this
  • 1/2 cup nut butter of choice
  • 2 to 3 tablespoons unsweetened almond milk
  • 1 tablespoon liquid stevia more or less to taste
  • 3 tablespoons mini chocolate chips
Instructions
  1. Add protein powder, almond meal and oat flour in bowl; stir to combine. Stir in chia seeds and flax seeds (if using a nut butter that already includes these seeds, simply omit these ingredients).
  2. Add nut butter, 2 tablespoons of almond milk and stevia to bowl. Use spatula to combine well; mixture should be a bit crumbly, but hold together when pinched between fingers. If too dry, add additional almond milk a teaspoon at a time.
  3. Stir in mini chocolate chips.
  4. Roll approximately 1 tablespoon between palms of had to form ball; repeat with remaining dough.