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!

Dishing Details on the 46th Annual Pillsbury Bake-Off!

Posted on November 12, 2013 by Jennifer FIsher

Did I go home with the million dollar prize in the 46^th Annual Pillsbury Bake-Off Contest tonight?!

Surely my recipe for Spicy Beef and Sweet Potato Samosas won, right? Well, sadly, no. After a busy week capped off by a sidewalk face plant and trip to the emergency room, I headed out to Las Vegas to battle it off bake-off style with 99 other amazingly creative and talented home cooks. I tasted so many of these dishes, by the end of the day, I thought I might pop! In the end, a recipe for Loaded Potato Pinwheels won the top prize – yum!

My finalist entry into the Pillsbury BakeOff – Spicy Beef & Sweet Potato Samosas

The Bake-Off day started with the “grand march” of contestants – we all showed off our spirit as we paraded around the floor to the beat of a kitchen pots and pans band! Check out the video!

I couldn’t resist the urge to squeeze and hug the Dough Boy – who can?!

We had 3.5 hours to make our recipe up to 3 times and submit the best to the judges. I wasn’t nervous at all until I realized my oven wasn’t heating up properly. The oven people had to come over and check it out and time was slipping away while the problem was diagnosed! Now in a near panic, I threw my second batch in the oven, set the timer and left to visit the other contestants work stations (the majority of people were done by now)! After sampling my way through a couple of dozen delicious dishes, my sixth sense kicked in and said “get back to your oven.” Although there was 30 seconds left on the timer, I was pretty sure they’d be under cooked like the first batch – but (insert harks and angels singing), they were perfectly browned – the batched turned out even better than I could have expected!

Top Chef host, Padma Lakshmi, lead the celebration night dinner. Pillsbury treated us like celebrities; we walked the “blue carpet” and posed with the golden doughboy before our fancy dinner at the Aria Resort!

Beef & Sweet Potato Samosas with Sriracha Orange Sauce

½ lb lean (at least 80%) ground beef
2 to 3 teaspoons chipotle chile powder
1 teaspoon ground cumin
1 cup pico de gallo salsa
1 cup refrigerated mashed sweet potatoes or canned sweet potatoes, mashed
1 box Pillsbury™ refrigerated pie crusts, softened as directed on box
1 jar (12 oz) orange marmalad

Heat oven to 375°F. In 10-inch skillet, cook ground beef over medium-high heat 8 to 10 minutes, stirring occasionally, until thoroughly cooked; drain. Stir in 1 teaspoon of the chile powder, the cumin and pico de gallo; cook 1 minute longer. Remove from heat. Stir in sweet potatoes, 1/4 teaspoon salt and 1/8 teaspoon pepper.

Unroll pie crusts; cut each into 6 triangles. Spoon about 1 1/2 tablespoons beef mixture in center of each triangle. Brush edges with water. Bring corners of dough together over filling; pinch seams to seal. Place on large nonstick cookie sheet.

Bake 28 to 35 minutes or until light golden brown.

Meanwhile, in medium microwavable bowl, microwave preserves on High 30 to 60 seconds, stirring once, until hot. Stir in remaining 1 to 2 teaspoons chile powder. Serve warm with samosas.

Sirloin Cobb Kebabs with Ranch Vinaigrette Recipe #LivingWell

Posted on November 10, 2013 by Jennifer FIsher

Earlier in the Fall, I traveled to Chicago to visit with the Beef. It’s What’s for Dinner people and attend their #LiveWell event. While I mentioned this tasty trip a while back on the blog, all the (ahem) hard studying and sampling of lean beef distracted me from sharing one of my favorite parts of the trip – a recipe challenge!

Scene of the showdown – The Chopping Block in Chicago

Our blogging, beef-eating group gathered at The Chopping Block, a popular cooking school in the Windy City, and divided up into teams. I was partnered up with the perfect cooking clique; we were truly “a cut above.” With Amee, the CrossFitting, book-writing mama , from Amee’s Savory Dish wielding bamboo skewers on one side and Shaina, also an author and epicure, from Food for my Family ready to whisk, there was no way we could lose this showdown. Oh, I missed the memo that this was not, in fact, a contest! However, trying to be creative under the time and ingredient constraints, thinking it was a cook-off, is what made it all the more fun!

Our team was charged with making over a traditional recipe – Cobb Salad. This iconic entrée salad was only meant to be our inspiration; we could concoct anything we pleased as long as it was a healthy, quick fix. Oh yeah, and it had to include top sirloin steak (which by the way is one of the 29 lean cuts of beef, about 150 calories per cooked 3-ounce serving and under 6 grams of fat).

I use top sirloin all the time for the grill, especially kebab-making (check out these Mojo Beef Kebabs). The collective creative wheels didn’t spin long with our wing-it-and-bring-it party of three. In a matter of minutes, Amee, Shaina and I were grabbing up fresh produce and supplies from the “ingredient bar” to make (drumroll, please) . . . . . Sirloin Cobb Kebabs!

Sirloin Cobb Kebabs with Ranch Vinaigrette Dressing

Ingredients for the kebabs:

1 ½ lbs top sirloin, cut into 2” bite size pieces
2 red peppers, cut into 2” size pieces
1 pint golden cherry tomatoes, keep whole
3-4 large romaine leaves, rinsed and patted dry
4 oz sharp cheddar cheese (block), cut into 2” chunks

Ingredients for the dressing:

1/3 cup light ranch dressing
1 lemon, juiced and zested
1 clove garlic, minced
1 tablespoon fresh parsley, minced
¼ cup extra virgin olive oil

Additional ingredients:

3 large eggs
Bamboo skewers
Sea salt and pepper to taste

Directions:

Prepare your medium boiled eggs (firm white and semi-firm yolk) by placing them into a small pot and cover with cold water. Bring water to a full boil, then turn off heat and cover with a lid and set the timer for 6 minutes. When the timer goes off, immediately place eggs in an ice bath to stop the cooking process while you prepare your other ingredients.

To prepare dressing, mix together the ranch dressing, lemon juice, lemon zest, garlic, and half of the fresh parsley. Slowly whisk in the olive oil. Top with remaining parsley before serving.

For the kebabs, soak wooden skewers in water to prepare them for the grill for 10 minutes (or use metal skewers). Toss steak cubes, peppers, cherry tomatoes and romaine in a little olive oil and season lightly with sea salt and fresh cracked pepper. Place steak cubes, peppers and cherry tomatoes on a skewer, leaving room for the romaine and cheese on the end (but do not add them yet).

Grill kebabs over medium-high heat for 2-3 minutes per side (so steak is medium rare). Lay romaine leaves onto the grill and cook quickly until each side is starting to wilt and ends are getting brown, approximately 1 minute per side. Remove from grill, chop into large pieces for skewering and set aside.

In a grill pan, flash cook the cheese until it just gets warm and soft enough to skewer. Now add the romaine and cheese to the kebabs. Peel and slice your eggs and arrange on a platter with the kebabs. Garnish with fresh parsley and serve with the dressing on the side for dipping.

Serves 4 to 6.

Sirloin Cobb Kebabs

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Category Archives: Uncategorized

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

Dishing Details on the 46th Annual Pillsbury Bake-Off!

Sirloin Cobb Kebabs with Ranch Vinaigrette Recipe #LivingWell