Sweet Smiles: Watermelon is a Happy Fruit

This post is sponsored by National Watermelon Promotion Board.

There are no bad vibes in my book when it comes watermelon. Watermelon is a happy fruit! It’s refreshing, hydrating, sweet, a source of beneficial energy for my runs and workouts – and at the root of a bumper crop of my life’s joyful moments and everyday positive experiences.

Watermelon Slice of Happy Project

If I had to name one food that made me feel all-around happy, it would most definitely be WATERMELON! And, based on the juice dripping off all y’all’s chins, I know I’m not alone in that jumbo-sized declaration of love. In fact, a recent study funded by NWPB*, found that 100% of consumers say that watermelon makes them feel happy.

What did people say when I asked them, “Does watermelon make you happy?”

And, 81% felt like watermelon was a comfort food. I’m like “heck yeah” to that stat – not many comfort foods have just 80 calories per two-cup serving, not to mention zero fat, and a host of nutrients including vitamins, minerals, fiber and phytonutrients. Check the USDA Nutrition Facts for the exact breakdown.

Additionally, the study revealed that 82% of respondents felt that watermelon boosted their mood. Just last year, I shared a post about How Watermelon Can Boost Mood. My reasons included: 1) high water content in watermelon supports overall wellness; 2) 25% Daily Value of vitamin C, per serving, supports tissue growth and recovery; 3) watermelon can be used as “equipment” in your workout and exercise is a good way to lift your mood; 4) watermelon is perfectly sized for sharing and showing care toward others – that’s intrinsically satisfying; 5) and watermelon can be a dessert that is unrefined and naturally sweet – a smart choice that still makes you smile!

Learn the ways watermelon can boost your mood and help you feel happy.
Also, I always feel happy knowing that, in addition to feeding my family a wholesome food that I am making an economical selection in the produce department. Pound-for-pound, ounce-for-ounce, a watermelon has the biggest bang for the buck – and you can eat the entire watermelon, including flesh, juice, seeds and rind!

A few happy and creative recipes I’ve made using bits and pieces of the watermelon that might otherwise have been discarded are:
Cinnamon Churro Watermelon Rind Fries recipe

Cinnamon Churro Watermelon Rind Fries – Take the leftover rind, slice it up, dust with cinnamon and your sweetener of choice before popping in the air-fryer. Serve with simple vanilla or honey yogurt as a dipping sauce! Easy and economical

Watermelon Gazpacho! Refreshing and just for you! Whip up a single-serving batch of this hydrating, delicious cold soup made with watermelon, cucumbers and tomato -- no-cook and ready in minutes.

Watermelon Gazpacho with Feta and Herbs –This is a quick and easy, single-serve blender recipe that’s featured in my Cooking for One for Dummies cookbook that published in March 2023. To be honest, is a way I use up watermelon that has been sitting for a few days in my fridge and needs to be used up STAT.

watermelon juice is a hydrating, sweet, natural beverage that is easy and economical to make at home.

Watermelon Juice: Most folks either buy expensive, pressed watermelon juice from their grocer OR use a blender and drain off all the pulp. However, my hack in this post shows you how you can actually DRAIN off a large quantity while cutting and storing without compromising the pieces you want to eat.

More than half of respondents from the 2022 NWPB study reported they feel better knowing that they’ve purchased food that can be used in multiple meals and/or recipes. Watermelon definitely has your back on that! Check out the amazing, creative recipe collection at Watermelon.org for all sorts of juicy, yummy, sweet and savory inspiration.

*NWPB Consumer Study 2022

Better-For-You Artichoke and Green Chile Dip with Cottage Cheese

Name your top three favorite hot party dips. Chances are a creamy artichoke dip is among the ranks. Creamy, cheesy, and comforting, it’s become a beloved classic in American cuisine, often served at parties, sporting events, and casual get-togethers.  I’ve made a better-for-you Artichoke and Green Chile Dip with Cottage Cheese that still offers that same indulgent vibe, but with a much more mindful nutritional profile.

Better-for-You Artichoke and Green Chile Dip with Cottage Cheese is a comforting snack and party appetizer, perfect for football season, the holiday season and upcoming get-togethers.

However, it’s often made with high-calorie, high-fat ingredients such as cream cheese, sour cream and/or mayonnaise. But, I’ve found that swapping in blended cottage cheese makes an ideal healthy substitution for many of these ingredients. You still get a cheesy, smooth result, but an artichoke dip with less fat and calories – plus with more protein!

 In fact, blending cottage cheese for recipe is one of my favorite healthy hacks to reduce fat and bump up protein. Also, it’s a simple solution that helps me avoid the curdy cottage cheese texture that I personally find a little off-putting.

Blending cottage cheese until creamy smooth is a healthy hack that can replace higher calorie and fat foods in recipes, plus it offers a protein boost!

To me, blended cottage cheese is very similar to ricotta cheese and is a smart swap in so many sweet or savory recipes for every meal of the day – I’ve made dozens!  If you like this Cottage Cheese Artichoke Green Chile Dip, I’ll let you in on these two easy pasta recipes that use cottage cheese:

Wondering about the nutrition on this Green Chile Artichoke Dip? It’s still ooey-gooey and low-carb but has only 84 cal, 5g carbs, 3.4 fat for a generous-sized, approximate 1/3-cup serving! Plus, you get 7.5g protein with that!

Better-for-You Artichoke and Green Chile Dip with Cottage Cheese is a comforting snack and party appetizer, perfect for football season, the holiday season and upcoming get-togethers.

Serve this cottage-cheese based dip with veggies, pita chips, pile in wrap or potato! We used our leftovers on pasta tonight, delish!!!

Fun fact, I’m a Hatch Green Chile Champion  🏆


Note: You can sub canned green chiles, but I am kind of a Hatch green chile snob and either blister my own on the grill or buy them prepped and straight from the source via my favorite Hatch chile farms in New Mexico.

5 from 5 votes
Better-for-You Artichoke and Green Chile Dip with Cottage Cheese is a comforting snack and party appetizer, perfect for football season, the holiday season and upcoming get-togethers.
Better-for-You Artichoke Green Chile Dip with Cottage Cheese
Prep Time
10 mins
Cook Time
20 mins
Total Time
30 mins
 
Course: appetizers, Snack
Cuisine: American
Keyword: artichokes, cottage cheese, dip, hatch green chile
Servings: 9 1/3 cup servings
Calories: 83 kcal
Ingredients
  • 1/3 cup chopped fire-roasted Hatch green chiles or can sub a 4-ounce can, drained well
  • 1 12-oz jar artichoke hearts, drained and chopped (reserve 2 tsp. liquid)
  • 1 cup 2% cottage cheese
  • 1/2 cup 0% plain Greek yogurt
  • 1 1/2 tsp lime juice
  • 1 tsp minced garlic
  • 1/2 tsp salt
  • 1/2 tsp ground black pepper
  • 3/4 cup fresh-grated Parmesan cheese divided
Instructions
  1. Preheat oven to 350F. Chop up chiles, removing seeds Beforehand. Drain and Chop artichokes (save 2 tsp jar liquid).

  2. Set aside. In small blender, add Cottage cheese, yogurt, lime juice, lime juice, garlic, reserved artichoke "juice", salt and pepper and blend until smooth.

  3. Pour yogurt mixture into 3-cup capacity baking dish.

  4. Add ½ cup Parmesan, artichokes and chiles into mixture, stir well. Top with remaining ¼ up Parmesan.

  5. Bake uncovered for 20-30 minutes, until bubbling and lightly browning on top.

Cherry Chicken Salad with Quinoa & Pecans (No Mayo)

Tastes like summer! Cherry Chicken Salad with Quinoa & Pecans is an easy-to-prepare and delicious option for lunch or a light dinner. Perfect for end-of-summer picnics, pool parties and lazy lunches on the patio. Each serving (made as directed) has 169 calories, 13g carb, 4g fat and 19g protein per serving.

A light and fresh chicken salad made summery with fresh cherries -- and given a great texture with quinoa and pecans. No-mayo, a dressing of yogurt and lime juice.

This is a no-mayo chicken salad recipe, I’ve used plain Greek yogurt and a little lime juice to create a lighter dressing option (with extra protein, too!). The pecans and pre-cooked quinoa* also add nice texture and rounds out this cold meat salad with extra plant-based nutrients *See this quinoa post to see how I always have recipe ready quinoa in the freezer)

A light and fresh chicken salad made summery with fresh cherries -- and given a great texture with quinoa and pecans. No-mayo, a dressing of yogurt and lime juice.

As for the chicken, I always have it ready in my freezer too! I batch cook a bunch of chicken breasts in my slow cooker, shred them up, and store in freezer in a variety of portion sizes. Honey Garlic Slow Cooker Chicken is my go-to recipe. However, you can also use rotisserie chicken, or pre-cooked breasts chopped up.

 When cherries are in season, I make the most of them! The benefits of cherries are abundant. Studies say that cherries may fight inflammation and diseases, support restful sleep, sooth sore muscles, ease arthritis pain and protect your heart.

I love to eat them one-by-one from the bowl, and in healthy cherry recipes like this cherry pecan chicken salad. Pro-tip: a cherry pitter can help make your prep tasks easier. Also, if fresh cherries are not available, substitute the 1 cup of fresh cherries (about 1/2 cup pitted and chopped) for about 1/4 to 1/3 cup dried cherries. Dried cherries can be bigger than raisins, so you may want to also chop them up a bit.

A light and fresh chicken salad made summery with fresh cherries -- and given a great texture with quinoa and pecans. No-mayo, a dressing of yogurt and lime juice.

Fresh and delicious on a bed of greens! Or, pile up on whole grain bread, a wrap or bun! This chicken salad with cherries is a seasonal and tasty way to upgrade your brown bag lunch. Store leftovers in air-tight container, keep in fridge for up to 4 days.

A light and fresh chicken salad made summery with fresh cherries -- and given a great texture with quinoa and pecans. No-mayo, a dressing of yogurt and lime juice.
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5 from 5 votes
A light and fresh chicken salad made summery with fresh cherries -- and given a great texture with quinoa and pecans. No-mayo, a dressing of yogurt and lime juice.
Cherry Chicken Salad with Quinoa & Pecans (No Mayo)
Prep Time
15 mins
Total Time
15 mins
 

A light and fresh chicken salad made summery with freshcherries — and given a great texture with quinoa and pecans. No-mayo, adressing of yogurt and lime juice.

Course: dinner, lunch
Cuisine: American
Keyword: back to school, cherries, chicken, lunch, picnic
Servings: 4 servings
Calories: 169 kcal
Ingredients
  • 6 oz cooked skinless chicken breast shredded
  • 1/2 cup cooked quinoa
  • 1/2 cup chopped celery
  • 1 cup fresh cherries pitted and chopped
  • 2 tbsp chopped red onion
  • 2 tbsp chopped pecans
  • 1/2 cup 0% fat plain Greek Yogurt
  • 1 tbsp lime juice
  • salt & pepper to season
Instructions
  1. Mix all up in a bowl, divide among four salads or four Buns layered with micro sprouts or lettuce.
Recipe Notes

Per serving: 169 cal, 13g carb, 4g fat, 19g protein

Granola Berry Frozen Yogurt Cups

Granola Berry Frozen Yogurt Cups are a delicious and healthy treat that combines the tangy flavor of Greek yogurt with the sweetness of blueberries and the crunch of granola. Simple to make with just five ingredients and basically no cooking, these little frozen desserts are a low-stress, no-guilt delight!

I’m a huge fan of Greek yogurt to fuel my active lifestyle. It’s high in protein to help me build and repair muscle and promote satiety. It provides probiotics for gut health, it’s a good source of calcium to keep my bones strong. I also love that rich, creamy taste and the versatility to eat right out of the carton or to use in all sorts of sweet and savory recipes.

It’s worth noting that not all Greek yogurts are created equal, nutrition varies between products. I read the back label to ensure I’m getting a Greek yogurt with no added sugar and minimal additives. 

Five simple ingredients!
Nut butter, honey (or alternative) and granola make a bottom layer crust (no baking needed)!

TIPS FOR MAKING GRANOLA BERRY FROZEN YOGURT CUPS

Container Choice: You’ll need appropriate vessels to freeze/firm up the prepped recipe. I prefer individual silicone muffin cups, they are reusable and very easy to peel off. You can also use 8-oz ramekins or a traditional muffin tin where the cups are attached – it’s just a tad harder to release the frozen treat before eating.

Yogurt Selection: You can use any kind of Greek Yogurt you like – no fat, 2%, full-fat, etc. Flavors are fine too – however, I prefer to use an unsweetened Greek yogurt and stir in a few drops of liquid stevia or liquid monk fruit sweetener. I’ve never tried to make with a non-dairy yogurt, but I don’t see why it wouldn’t work.

Nut Butter Choice: Use what you like!!! A natural nut butter is best – but the nut base is up to your preferences. So is “crunchy” or “smooth”. On this last batch, I used smooth cashew butter and it was so good. Also, don’t miss the step to pop nut butter in microwave for 20-30 seconds to help soften it up enough to incorporate the natural sweetener and granola.

Syrup-y Sweetener: This helps soften up the nut butter so that granola can be mixed in a coated. I used honey, but other choices are maple syrup, date syrup, honey substitute, zero-carb syrups, etc.

Granola Choice: Again, it’s up to you. I use store-bought for convenience, but homemade granola would be the bomb. Also, feel free to use a grain-free, gluten-free, or whatever you need to suit your dietary eating pattern.

Berry Selection: For this frozen yogurt cup recipe, I have to save frozen berries have an edge over fresh. Frozen berries can be stocked in your freezer for anytime use and I like how they juice up a little when thawed and mashed– that makes a nice “syrup” to blend into the yogurt without having to macerate them with sugar like one would do for a fresh berry. I used blueberries, but blackberries, raspberries are chopped up strawberries would be amazing too!

Storage:  This Greek yogurt fruit dessert obviously needs to be stored in the freezer. I let them freeze for 2 hours (the optimal time before eating) and then remove all from their muffin liners/ramekins and place in an air-tight storage container meant for the freezer. When the cups go into a deep freeze after a couple hours, the consistency will be pretty hard. For a more enjoyable consistency, I place my FroYo treat in a small bowl and let set on the counter to soften up for about 5 minutes before enjoying.

Macros: Recipe makes 4 servings, each serving has 167 cal, 23g carb, 5g fat, and 9g protein.

Did You Know? This healthy dessert recipe was adapted from MY Cooking for One for Dummies ! It’s an easy recipe to scale up or down depending on your needs.    

Disclaimer: This post contains affiliate links.

5 from 5 votes
Granola Berry Frozen Yogurt Cups are a delicious and healthy treat that combines the tangy flavor of Greek yogurt with the sweetness of blueberries and the crunch of granola.
Granola Berry Frozen Yogurt Cups
Prep Time
10 mins
Cook Time
1 min
Total Time
2 hrs 10 mins
 

Granola Berry Frozen Yogurt Cups are a delicious and healthy treat that combines the tangy flavor of Greek yogurt with the sweetness of blueberries and the crunch of granola.

Course: Dessert, Snack
Keyword: blueberries, frozen yogurt
Servings: 4
Calories: 167 kcal
Ingredients
  • 2 tbsp nut butter
  • 1 tbsp honey
  • ½ cup + 1 tbsp store-bought granola of choice
  • 2/3 cup frozen blueberries thawed
  • ¾ cup unsweetened Greek yogurt
  • optional 5 to 10 drops stevia if you like sweet yogurt
Instructions
  1. In small microwave-safe bowl, heat nut butter for 20 seconds or until softened. Stir in honey until incorporated.
  2. Add granola to nut butter mixture and mix well until coated.
  3. Place ¼ of granola mixture into each of four silicone standard muffin cup or four 8-ounce ramekin, pressing down with spoon to form a thick crust layer.
  4. If desired, stir in liquid stevia or monk fruit drops into unsweetened yogurt and stir well.
  5. Top each crust with an equal portion of yogurt.
  6. Mash of thawed blueberries in another bowl. Divide among top of yogurt layer, using tip of spoon to slightly swirl into yogurt.
  7. Freeze for a minimum of 2 hours or overnight. Let thaw on counter for 1 minute before peeling out of silicone cup or removing from ramekin.
Recipe Notes

Strawberry Cottage Cheese Protein Waffles

Strawberry Cottage Cheese Protein Waffles are a quick and easy breakfast that taste like sweet summer with every bite (even without fresh berries)!

You don't need a bumper crop of fresh berries to enjoy these easy strawberry cottage cheese protein waffles that are also pumped up with cottage cheese and protein powder. Idea for protein-packed mornings and meal-prep!

One of my favorite flavor takes on my basic cottage cheese protein waffle recipe, this strawberry-pumped version uses both strawberry protein powder and freeze-dried strawberry slices ground up together and blended in the batter.

Save 15% code: FITFORK

Used my favorite plant-based protein powder from Nuzest in Wild Strawberry Flavor. Vanilla protein powder would work too, the end result would be less “STRAWBERRY” and more “Strawberries-n-Crème” – which is yummy too!

Save 15% at Nuzest with code FITFORK

To amplify the real strawberry flavor, I used freeze-dried strawberries that are ground into a powder and become incorporated with the other dry ingredients. The freeze dried strawberry pouches I use are from Augason Farms, I think they are delicious and have a great price point. Read more about this camping, ultra and adventure-racing, and pantry-friendly food company further down the post.

Another perk of this strawberry waffle recipe is that you can make it in a blender – from grinding down the freeze-dried strawberries into the flour and protein powder, to incorporating the wet ingredients – eggs, milk, cottage cheese. I like NOT having to haul out the big blender or stand mixer. I can use my smaller personal-sized blender to whip of the batter.

Also, since we’re on the topic of personal-sized countertop appliances, I MUST also mention Dash mini waffle maker – the best $10 I’ve ever spent! Of course, you can use a traditional 4-square iron (and I do that frequently when I’ve multiplied the recipe to make a bunch at once for the freezer).

Each generous-sized serving (3 waffles) has 213 calories, 5g fat, 21g protein and 20g carb. Not included in this count for the strawberry cottage cheese waffles are extra toppings you might consider adding – syrup, butter, extra berries, whipped cream (I added a pinch of beet powder to mine to make it pink)!

Augason Farms freeze dried foods and long-term pantry stables.  Whether it’s an emergency (like wildfires, flooding or injury/illness), an adventure (like camping or ultra races), or even just to be “recipe ready” with simple, on-hand ingredients,

A little more about Augason Farms: These guys have been around for 50 years and know what they’re doing when it comes to making freeze dried foods and long-term pantry stables.  Whether it’s an emergency (like wildfires, flooding or injury/illness), an adventure (like camping or ultra races), or even just to be “recipe ready” with simple, on-hand ingredients, the products from Augason Farms are ideal. In addition to the strawberry slices, I incorporated into my waffles, they produce other freeze-dried fruits and vegetables; beans, legumes and grains; dried dairy (like eggs, milk, butter); soup mixes; beverages; baking mixes; even freeze-dried meats and plant-based alternatives. I’ll post some pantry-friendly recipes with some of their different products soon.

You don't need a bumper crop of fresh berries to enjoy these easy strawberry cottage cheese protein waffles that are also pumped up with cottage cheese and protein powder. Idea for protein-packed mornings and meal-prep!

Note: This post contains affiliate links.

Strawberry Cottage Cheese Protein Waffles

You don't need a bumper crop of fresh berries to enjoy these easy strawberry waffles that are also pumped up with cottage cheese and protein powder.

Ingredients
  • 3 large eggs
  • ¼ cup milk
  • ½ cup 2% cottage cheese
  • ½ cup gluten-free flour
  • ½ cup strawberry protein powder
  • ½ cup freeze-dried strawberries
  • ¼ teaspoon baking powder
  • Optional Toppings: whipped cream mini chocolate chips, syrup, chopped fruit, etc.
Instructions
  1. Add eggs, milk and cottage cheese to blender (recipe should fit most mini blenders). Blend for 30 to 45 seconds, or until cottage cheese is smooth. Batter will be thick, but if too thick, blend in a teaspoon or two of water at a time to thin.
  2. Next, mix in flour, protein powder, freeze-dried strawberries and baking powder. Blend until incorporated for another 30 to 45 seconds, stopping to scrape down sides of blender with spatula, as needed.
  3. Heat waffle iron, and cook several minutes or until indicator light goes off and/or lid to waffle iron opens easily. Release waffle from iron with a fork; repeat process as many times as needed with the remaining batter. (I get about 12 waffles from my mini iron and 3 big 4-square waffles from my larger iron.)
  4. Serve hot and top, as desired with extras.
  5. Leftovers may be stored in an air-tight container in the fridge for 4 to 5 days, or in the freezer for several months. To reheat, thaw (if frozen) and pop in the toaster for a minute or two.
Recipe Notes

Each generous-sized serving (3 waffles) has 213 calories, 5g fat, 21g protein and 20g carb.