Skinny Banana Chocolate Chip Muffin Recipe

Posted on September 16, 2014 by Jennifer FIsher

Fall baking season is upon us! While I strive to eat nutritiously, I can still enjoy a little lovin’ from the oven thanks to a few healthy recipe swaps. My recipe for Skinny Banana Chocolate Chip Muffins will satisfy any sweet tooth but without nearly as much sugar as bakery shop treats. Because these healthy muffins are sweetened with just a bit of Stevia and the natural sugars found in bananas, the only real naughtiness is in the chocolate chips. But then, who ever said chocolate is bad for you? Quite the contrary with the company I keep. Also, to keep these muffins light, I omitted oil for Greek yogurt (extra protein) and unsweetened applesauce.

Tips, I like to use “mini” chocolate chips because they spread out better in the batter and also allow fewer to be used with still the same indulgent effect. Also, you’ll want your bananas to be as ripe as possible – I’m talking so ripe that the banana peel is black. When the bananas on my counter get to this state of super sweetness, I just peel them and toss them in the freezer for future baking and smoothie recipes. Another tip, if you’re using paper liners, set the liner in the muffin tins and then spray the paper with a mist of baking spray – the muffins will fall out effortlessly when ready to eat.

Skinny Banana Chocolate Chip Muffin Recipe

4 very ripe bananas, mashed
¾ cup unsweetened applesauce
¾ cup plain Greek yogurt (6-oz carton)
¼ cup milk of choice
10 packets Stevia (or 1 tsp. liquid Stevia)
1 teaspoon vanilla
½ cup egg whites
1 teaspoon salt
2 teaspoons baking soda
1 teaspoon baking powder
1 ½ cups all-purpose flour
1 ½ cups whole wheat flour
1 cup mini chocolate chips*

*Save extra chocolate chips in bag to sprinkle on top before baking, if desired.

Preheat oven to 350F degrees.
In large bowl, mash together bananas. Mix in applesauce, Greek yogurt, milk, stevia vanilla and egg whites until combined.
In separate bowl, stir together salt, baking soda, baking powder, all-purpose flour, and whole wheat flour.
Beat dry ingredients into wet ingredients a little at a time. Once combined, pour in chocolate chips and stir in by hand.
Spay muffin tins with baking spray or use paper liners. Fill muffin cups 2/3s the way up and sprinkle top of batter with a few extra mini chocolate chips, if desired.
Bake for 20 – 25 minutes or until tops are turning lightly golden brown and center is set with prodded with a toothpick. If using mini muffin pans, reduce baking time 5 – 7 minutes.
Makes 2 dozen.

If this recipe appeals to you, you’ll probably like my “Better For You” Chocolate Chip Banana Bread, a delicious take on everyone’s favorite quick bread. I had this one published a while back in Country Woman magazine.

My Famous Salad Recipe & More Favorites (Like Pandas)

Posted on July 16, 2014 by Jennifer FIsher

Hey, I’m just back from my vacation to Washington, DC and have lots of interesting, historical, and presidentially-inspired food discoveries to share. However, I want to recreate and “health-ify” some of the recipes at home first, so today I will leave you with one of my favorite moments in the Smithsonian – getting to see Julia Child’s kitchen! Whoot, whoot!

Because I’ve been eating out for the last week and not making new healthy recipes at home, today I’m sharing a recipe that’s been a real superstar for me – Tropical Fusion Salad with Spicy Tortilla Ribbons. It’s been featured on the COVER of Taste of Home magazine and in a number of their cookbooks. This summer, they have the recipe running in the June/July issue of their sister publication (and one of my favorite reads), Simple & Delicious.

Below is the glamor “cover” shot! You can check out my previous post to get the full recipe – this almost no-cook recipe is perfect for these hot dog days of summer when it’s just plain miserable to turn on the oven. It’s also super nutritious too – black beans, avocado, papaya and more! While my recipe instructs baking the tortillas in the oven to crisp them into strips, you can easily crunch-ify them in the microwave or just crumble up some chips as a no-sweat alternative.

I just can’t resist sharing this photo — the kids and I were so lucky to get to see the panda baby toddle about. He was so cute and endearingly uncoordinated to watch climb over fallen tree trunks or roll down the grassy hill!

Talk to me, leave your thoughts in the comments below.

What no-cook recipes do you like to make for dinner?
What is your favorite thing to do in Washington, DC?
Have you ever seen a baby panda bear?

16 Summer Smoothies to Get Your Motor Running

Posted on June 12, 2014 by Jennifer FIsher

Ready, get set, blend! I have 16 special smoothies to keep you cool as a cucumber (or frozen banana) through this warm weather season. Whether you’re slurping one up for breakfast, as pool side refreshment or refueling post-workout or run, these healthy frozen beverages will keep you hydrated and help you beat the heat. Plus, smoothies are an easy way to help you meet your daily fruit and vegetable intake goals, so start pureeing your produce, my friends!

Simple Green Smoothie – Avocado gives this straight-up spinach and almond milk smoothie a creamy, dreamy richness.

Mint Melon Smoothie – The fresh mint in this cantaloupe smoothie will give your health and mood a lift!

Cherry Crisp Smoothie – Nature’s sweetest cherries and oats will have you reminiscing about Grandma’s famous desserts a la mode!

Sweet Beet Smoothie – Beet juice, red berries and cherries make this smoothie perfect for improving athletic performance and recovering afterward.

Pineapple Express Smoothie – The caffeinated tea in this tropical smoothie gives your morning jump start, mon!

Tomato Strawberry Smoothie A tomato is a super nutritious fruit, after all! It’s about time it found its way in a smoothie.

Layer Spring Smoothie – Three layers of yumminess make this smoothie three times the fun – banana, spinach and strawberry!

Blackberry Lemon Smoothie – The blackberry is the trendiest fruit for 2014 and gives this smoothie a hip vibe.

Apple Cider Cinnamon Smoothie – Even in the heat of summer, this sweet and healthy smoothie will have you dreaming of a fall harvest. It’s a bushel of all the best, whirled up in a glass.

Peaches ‘n Cream Smoothie – Sometimes simple things are the best and this straightforward smoothie makes the summer’s best peaches shine bright!

Skinny Elvis Smoothie – Don’t leave the room without this awesome banana, chocolate peanut butter smoothie! Recipe in the photo.

Chocolate Orange Smoothie – Citrus and dark chocolate come together beautifully; this smoothie might remind you of those chocolate oranges popular at Christmas!

Caramel Pumpkin Pie Smoothie – Instead of a slice, take a slurp of this holiday-inspired smoothie that is worth celebrating year round!

South of the Border Chocolate Smoothie – A hint of cinnamon and cayenne pepper make this rich but healthy chocolate smoothie practically shout out “Ole!” Recipe in the photo.

Apricot Almond Smoothie – Use fresh apricots or dried ones that have been soaked overnight – a super smoothie that is surprisingly rich in iron.

Creamy Watermelon Protein Smoothie – So refreshing, so hydrating! This sweet smoothie is the perfect post-workout reward. Recipe in the photo.

If these aren’t enough smoothie ideas for you, then check out the extravaganza of healthy smoothie recipes from Cooking Light – there are 26 different varieties!

Sunday Dinners | New Tradition with Salads & Skewers

Posted on March 24, 2014 by Jennifer FIsher

Do you have any recollections of traditional Sunday dinners with grandparents, parents, siblings and other relatives all gathered around the table? When Foodie.com asked me to share a post on the topic, I knew it would be easy because I have lots of great memories.

When I was a young working adult and newly-married wife, my grandmother and aunt would host a Sunday dinner in the middle of the afternoon complete with huge roast, ham or turkey and smorgasbord of sides – plus there was always a super yummy dessert. This spread was cooked with so much care and attention, the frequent non-family guests would always think we were celebrating some sort of special occasion – and we were! The special occasion was the company of each other and reminiscing about our collective past and sharing dreams for the future – in addition, there were always plenty of funny jokes and good-natured ribbing to go around. An extra perk for me was to see the making of secret family recipes firsthand and to learn great food tips from these two fabulous home chefs in the family.

Classic #throwback scene from a Sunday dinner at grandparent’s house.

My grandmother is long gone and I live in a different city from my aunt today. But, I am blessed to have parents now living nearby and three children of my own; that’s why we try to get together as often as possible to share meals – and happy news, hopeful plans and lots of hugs. Often these meals don’t happen on Sunday and they are usually not as elaborate as the traditional meals prepared by the earlier mentioned matriarchs – but we are still together breaking bread and making memories. Sometimes we do pizza as a treat for the kids, but often I try to keep it healthy by putting quick and nutritious salads and grilled kebabs on the menu

In addition to making kebabs outdoors on the grill, whipping up a big entrée salad is one of my favorite Sunday dinner ideas – especially on those busy weekends that are packed full of sports, church and volunteer activities. A big salad, like my recipe for Speedy Salad Nicoise, come together in just a few minutes, especially if you have already pre-grilled or roasted your lean protein. That’s one of my favorite tips for a busy week – I’ll crockpot a big chuck roast or grill a huge tray of chicken breasts or salmon to eat throughout the week. Add a rustic loaf of bread, some flavorful compound butter . . . . and uncork a bottle of wine (plus apple cider for the kids) and you have all the makings for a special meal that brings together those who are near and dear.

Speedy Salad Nicoise Recipe
Serves: 4

3/4 lb. trimmed green beans
4 small red potatoes
1 head of Bibb, Boston or artisanal Romaine lettuce
½ pint halved red and yellow cherry tomatoes
½ cup drained Nicoise olives
2 (4-oz) pouches drained premium albacore tuna steaks
2 Tbsp. drained capers
1 Tbsp. fresh chopped parsley
1 Tbsp. fresh chopped chives
4 oz. Red Wine Olive Oil Vinaigrette

Add eggs to large pot of water and bring to a boil; allow to gently boil for 1 minute. Remove from heat and cover for 10 minutes. Transfer the eggs to a bowl of ice water. Drain, remove shells and let eggs cool. Slice or quarter eggs lengthwise; set aside.
Add the green beans to pot of water and par-boil for 2 minutes. Lift out with tongs and rinse in colander with cold water.
Return the water in pot to a boil, adding more water if needed. Add the potatoes and boil for 15 minutes or tender. Drain and transfer to a bowl to cool. Peel potatoes and quarter or cut in large chunks.
On a large platter, arrange the lettuce, sliced eggs, green beans, potatoes, halved tomatoes, and olives. Drain tuna steaks from their packing liquid and place in center of salad; sprinkle with capers. Dust entire salad with parsley and chives. Drizzle with vinaigrette. Serves 4.

Bottle up your leftovers in a jar for Monday lunch!

And, if you have leftovers you can bottle them up for lunch on Monday. Just pile everything in a Mason jar with the sturdiest ingredients on the bottom (including the dressing) and the most delicate on top. When hunger strikes, turn the jar upside down, give a few shakes and pour on a plate (or eat straight from the jar)!

I’d love to hear your favorite Sunday dinner memory or recipe, please share in the comments!

This post was sponsored by Foodie.com.

My Marathon Menu – Why I’m Eating Heaping Helpings of Healthy Fats

Posted on November 24, 2013 by Jennifer FIsher

A modified “fat before carbs” diet has me blasting past Batman. But, will my extreme fat-loading work for the marathon?

Pick your jaw up off the ground, you read my headline correctly. I’m about to kick off the “fat-loading” phase of my two-week endurance sport nutrition plan. For the next 10 days, I will be purposefully eating foods rich in high-quality fats in preparation for optimal performance at the Dallas Marathon. I’ve blogged here and at several other sites, including the Tabata Times, about this new “fats before carbs” pre-race fueling practice that is being endorsed by many cutting-edge sports nutritionists. Please check out these posts, because I list some sample menu plans. Now, before you start clucking your tongue and waving your finger, know that I won’t be scarfing down pints of Haagen-Dazs and baskets of chili-cheese fries. I’m not planning on weight gain, moving into my yoga pants 24/7, or getting gunked up with harmful trans-fats. But, 65 percent (that’s not a typo!!!) of my daily caloric intake for the next 10 days will come from high-quality fat sources, including healthy oils, nuts, meats, avocados, whole milk, cheese, eggs, and fatty fish fats — in a greater ratio than I normally eat. I currently consume about 30 – 40 percent fat in my diet, so this will be a noticeable change. Based on my average, 2500 calorie a day diet, I estimate that I will be eating 16,250 calories from fat over the next 10 days (or 180 grams per day – is this even possible?) Not sure, but I’m ready to try!

An example diet that includes good fat-loading choices on left. Good carb-loading choices on right.

So, why am I feasting on fat in order to run a faster marathon? During this fat-loading phase, I will be training my body to better tap fat stores as a more immediate source of fuel, which will hopefully spare my glycogen reserves to be called upon during the later miles of the race – in other words, it will hopefully prevent me from “bonking” or “hitting the wall” as early as I do (which is typically around 20 miles for me and most other people). With all this fat and comparatively so little carbohydrate, I admittedly might feel a little sluggish for the next week and a half of training. But, since I am in taper phase and my mileage and speed have been reduced, I don’t expect to suffer too greatly in the process.

There may be bacon involved, just sayin’.

The flip side of this somewhat extreme nutrition plan is that in the last three days prior to the marathon, I will switch from a high-fat diet to a high-carbohydrate diet. The high-carb phase of the plan is pretty similar to the traditional “carbo-loading” that endurance athletes have embraced for years! Seventy percent of my calories will come from high-quality carbohydrates (including whole grains, fruits, and vegetables) to ensure that my glycogen tanks are as topped off as possibly on marathon morning. The expected outcome is that I’ll feel perky, peppy and ready to race — and have enough glycogen stored and held onto as a “reserve tank” to see me to the finish line.

Planning my menu for the next couple weeks will be like solving a culinary algebraic equation, but a fun challenge — I am a food nerd, after all! Before it’s all said and done, I’m sure that I’ll have downed a couple dozen eggs, a couple quarts of guacamole, some salmon and at least a couple of prime steaks with all that sought-after (and actually good-for-you) fat marbling. But, do I have to give up my daily salad? While a bunch of lettuce is definitely not high in fat, I’m going to keep on eating my beloved spring lettuce mix because it’s a healthy habit I crave and, in the scheme of things, a plate of lettuce makes virtually no dent in my daily calorie allowance. However, I’ll be dressing it with some extra olive oil to reach that 65% fat goal. So, please come back to TheFitFork.com in the next few weeks, I’ll be sharing some new recipes I have been pinning and tearing out of magazines for inspiration – of course, I’ll be tweaking them with my own personal spin. Right now, these three recipes are on my immediate to-do list for healthy high-fat feasting:

This is my famous breakfast hash — I’ll make it without the sweet potatoes this week.

From FitSugar.com – Baked Avocado Eggs

From Cook’s Illustrated: Vaca Frita, yeah — that’s right – Fried Cow!

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Category Archives: Uncategorized

Skinny Banana Chocolate Chip Muffin Recipe

My Famous Salad Recipe & More Favorites (Like Pandas)

16 Summer Smoothies to Get Your Motor Running

Sunday Dinners | New Tradition with Salads & Skewers

My Marathon Menu – Why I’m Eating Heaping Helpings of Healthy Fats