Fire Up Fall: Grilled Steaks with Autumn Spice Rub

Posted on September 18, 2023 by Jennifer FIsher

Grilled Steaks with Autumn Spice Rub . . . the most lit season of the year is here, and I’ve fired up my grill for it!

Thanks to this easy steak rub recipe featuring the flavors of fall, along with a tender cut of beef, you can make an amazing meal in just about 15 minutes – perfect for busy weeknights, yet will so impressive for guests!

The autumn steak rub is so easy, and each batch makes enough for about one pound of beef. So, if you are making more, just double or triple it. It should last for the season in an air-tight container, like a small spice bottle or canning jar.

The autumn spices for beef include ancho chile pepper, ground cinnamon, allspice and salt. Brown sugar also adds a nice balance to the warming and slightly spicy flavor, addling just a hint of sweetness. Instead of brown sugar, you can swap in coconut sugar or date sugar.

The autumn spices of these easy steak fall steak rub are a perfect pairing with some favorite side dishes of the season like sweet potatoes, pumpkin risotto, butternut squash and more.

How to use Autumn Spice Rub for Steak

Steak Choice: Pick a cut of beef that is tender, like tenderloin steaks (what I used today), strip steaks, ribeye, flat iron, or top sirloin steaks. Don’t use beef cuts like flank steak, skirt steak, chuck shoulder steaks and round steaks as they are not inherently as tender and need to be marinating for a couple hours for the best eating experience.

Other Proteins: This fall-inspired spice rub would also be great on lamb, chicken, pork and heartier seafoods, like halibut filets.

Applying the Rub: As mentioned, this recipe covers about one pound of steaks – it’s intended to be applied generously. It’s easy to double or half if you need more or less. Whether you apply oil to your steak before the rub is personal preference, in my opinion. Some say it helps the spices adhere to the meat better and keeps the meat from sticking to the grill. If you use an oil, make sure to pick one with a high smoke point – like grapeseed oil, avocado oil, or olive oil (but not EVOO). When oils are taken over their smoking point, they start to burn and leave a bitter taste on the meat. Yucko.

Basic Tips on Grilling Steak: 1) clean your grill grates; 2) oil your grill grates; 3) grill at 400F degrees avoiding flare ups; 4) resist urge to flip continuously – just once will do it; 5) for the perfect medium-rare, pull off with internal temp reaches 130F – let rest for 5 minutes or so on platter until temp has risen to 135F; 6) Exact grilling times listed in various recipes will vary on your grill temperature, the thickness of your cut, the crowding of your grill, etc.

This easy steak rub recipe is bursting with the flavors of fall and adds a seasonal sizzle to tender cuts of steak like tenderloin, flat iron, strip, ribeye and more.

5 from 6 votes

Grilled Steaks with Autumn Spice Rub

Prep Time

5 mins

Cook Time

12 mins

rest

5 mins

This easy steak rub recipe is bursting with the flavors of fall and adds a seasonal sizzle to tender cuts of steak like tenderloin, flat iron, strip, ribeye and more.

Course: dinner, dinner, entree

Cuisine: grill

Keyword: autumn, fall, grilling, spices, steak

Ingredients

1 tbsp brown sugar or coconut sugar or date sugar
1 tbsp ground ancho chili pepper
½ tbsp ground cinnamon
1 tsp allspice
1 teaspoon sea salt

Instructions

Add all spices to a small jar and shake up until combined.
Apply to steaks (oiled or un-oiled) generously on front, back and sides.
Cook steak on pre-heated 400F degree grill, to just a few degrees under your desired level of “doneness”.
Transfer to platter and let rest 5-10 minutes before cutting.

Pumpkin Protein Snickerdoodle Cookies | gluten-free option

Posted on September 15, 2023 by Jennifer FIsher

Pumpkin Protein Snickerdoodle cookies are a delightful treat that captures the very vibe of fall with every bite. Trust me, it was my pleasure to give seasonal and smart-ingredient updates to one of my favorite childhood cookies – a simple snickerdoodle rolled in cinnamon-sugar and baked with buttery-crisp edges and a soft, chewy center.

These snickerdoodle protein cookies will become nostalgic in a new way. Make them a new fall baking tradition and savor the goodness of pumpkin and a delightful blend of warm seasonal spices.

One of the best advantages of pumpkin protein cookies is their nutritional profile. Each cookie has only 68 calories and 3g of protein – I like to use protein powder in lieu of some of the flour found in traditional recipes to provide a protein boost.

I like to use Clean Lean Protein from Nuzest, but most any type of vanilla, pumpkin or unflavored protein powder can be substituted (like a whey) in the same measurement.

This infusion of protein makes pumpkin protein snickerdoodles a fantastic cookie selectin for various occasions throughout the day. Whether you’re looking for a wholesome breakfast option, a post-workout replenishment, or a guilt-free bedtime snack that will help allay any feelings of hunger in the night, these cookies fit the bill.

To make these cookies even healthier, you can opt for your preferred sugar substitute to keep the carb content in check – make sure you are using a cup-for-cup substitute (today I used Xylitol, a natural substitute that has 1/3 fewer calories than sugar, no bad aftertaste, and is low on the GI index). This low-carb adaptability allows you to savor the sweet, rich flavors of fall without compromising your dietary goals or requirements. Additionally, if you don not want to use all-purpose flour, swap in a gluten-free baking flour.

Pumpkin spice makes me nice so I'm all about these pumpkin protein snickerdoodle cookies! Easy to make, nostalgic, yummy and only 67 cal, 6.5g carb with 3g protein per cookie!

5 from 5 votes

Pumpkin Protein Snickerdoodle Cookies

Prep Time

10 mins

Cook Time

12 mins

cooling

10 mins

Total Time

32 mins

Pumpkin spice makes me nice so I'm all about these pumpkin protein snickerdoodle cookies! Easy to make, nostalgic, yummy and only 67 cal, 6.5g carb with 3g protein per cookie!

Course: cookie, Dessert, Snack

Keyword: cookie, fall, protein powder, pumpkin, snickerdoodle

Servings: 24 cookies

Calories: 67 kcal

Ingredients

For Cookies:

1/2 cup butter, softened
2/3 cup granulated sweetener with a 1:1 measure equivalent with white sugar I used xylitol
1 tbsp molasses
½ cup unsweetened pumpkin from can
1 teaspoon vanilla extract
½ cup protein powder, vanilla OR can use pumpkin flavor or unflavored protein powder
1/2 teaspoon cream of tartar
1/2 teaspoon baking soda
1/4 teaspoon baking powder
1/4 teaspoon salt
½ tablespoon pumpkin pie spice
1 cup all-purpose flour gluten-free baking flour

For rolling:

1/4 cup granulated sweeter the same type used for your dough
1/2 teaspoon ground cinnamon

Instructions

Soften butter, whisk with granulated sweetener and molasses. Whisk in pumpkin and vanilla extract until smooth.
Next stir in cream of tartar, baking soda, baking powder, salt, and pumpkin pie spice. Next stir in protein powder until combine, and then flour. Chill for 30 minutes.
When ready to bake, preheat the oven to 350F degrees and line two baking sheets with parchment paper or silpat mats. In a shallow dish or bowl, stir together the 1/4 cup granulated sweetener and 1/2 teaspoon cinnamon for rolling.
With measuring spoon, portion the dough by 1 1/2 tablespoons and roll into balls. Roll the dough in the cinnamon-sweetener mixture to coat, then arrange on the prepared baking sheet. Flatten the balls slightly (the cookies only spread a little bit as they bake). Bake for 12 – 14 minutes, until the edges are slightly golden. Cool 10 minutes on pan, then remove the cookies to a wire rack and let cool completely.
Makes about 24 cookies. 67 cal, 6.5g carb, 4g fat, 3g protein per cookie

Recipe Notes

Homemade Banana Bread Protein Granola

Posted on September 5, 2023 by Jennifer FIsher

If you always loved grandma’s banana bread, you’ll love this homemade granola recipe that tastes like a hug from her oven. My Banana Bread Protein Granola is a great way to start the day or kick back with as a wholesome snack – or to use as an topping for yogurt parfaits, baked fruit desserts or smoothie bowls.

Banana Bread Protein Granola is an easy homemade breakfast or snack you can make in about 30 minutes. It's much more economical than store bought and you have control over the ingredients -- I've used a protein powder to give this healthy treat 13g protein per serving.

Banana Bread Granola with Protein Powder is is easy to make, economical, and features lots of wholesome ingredients including oats, protein powder + nuts, seeds and oats. Offering almost 14g protein per serving, lots of whole grain energy, and dietary fiber – it’s definitely a winner!

Ingredients for Banana Bread PRotein Granola from thefitfork.com - Oatsome oats help boost the protein and fiber.

Whip up the batter that starts with a mixture of protein powder whisked into water, egg white and melted butter. That’s used to coat the oats, nuts and seeds before baking in the oven. While baking, this homemade banana granola recipe fills the house with a delicious, comforting aroma that tastes as yummy as it smells. After cooling and breaking into clusters, this banana protein granola has a crunchy texture with the larger pieces remaining slightly soft int the center – it’s delightful!

Note: I like to Protein Oats (thick cut rolled oats) from Oatsome– the only ingredient is oats, but thanks to the way they are cut thicker, you get 40% more protein than traditional oats — plus14% DV for dietary fiber.

Tips for Making Banana Bread Protein Granola

Oats: While I used thicker-cut rolled oats, traditional rolled oats (aka: old-fashioned oats) will work just the same. Just do NOT substitute instant oats or steel-cut oats, the texture will be off with both those.

Protein Powder: I use a cake batter whey protein for this recipe. I like the cake batter flavor because it lends a buttery vanilla vibe that reminds me of all sorts of nostalgic homemade baked goods. A vanilla protein powder would work well also – and you can even add a ½ teaspoon of cake batter extract (optional).

Nuts: I’ve used chopped pecans in this banana bread granola, because traditionally that’s an ingredient that my grandmother used in her banana bread loaves (and, as a kid living in the South, I was often assigned to gather the pecans falling of the trees). But, you can swap for almond slivers or another nut – or a combination of nuts — if you prefer.

Extra Mix-Ins: I’ve left this banana pecan granola recipe pretty simple, but if you’d like to add some extra mix-ins (up to 1/4 to ½ cup total), please do! Extra seeds, nuts and shredded coconut can be added to the mixture before baking, BUT mix in items like dried fruit, chocolate chips and such AFTER the granola has baked and cooled to room temperature.

Baking Gear: I suggest baking the banana granola on a rimmed baking sheet (so nothing slides off!) that has been lined with a silicon baking sheet or parchment paper to prevent sticking (I personally love the convenience of the this pre-cut sheet pan parchment paper).

Storage: Store prepared and cooled granola at room temperature in an air-tight container (like a large, hinged canning glass jar) or zip-top plastic bag. Because this granola has a crunch outside but slightly soft center in cluster pieces, it won’t last as long as those super dry granolas from the store. Use up within the week (that’s not hard to do!) or transfer to the freezer for use later.

Note: This post contains affiliate links. I may earn a small commission from any sales generated. Those proceeds are used to offset operating expenses for The Fit Fork. Thank you!

Jennifer Fisher, thefitfork.com -- banana bread protein granola, an easy homemade snack or breakfast with 13g protein.

5 from 5 votes

Banana Bread Protein Granola

Prep Time

5 mins

Cook Time

25 mins

Total Time

30 mins

Banana Bread Protein Granola is an easy homemade breakfastor snack you can make in about 30 minutes. It's much more economical than storebought and you have control over the ingredients — I've used a protein powderto give this healthy treat 13g protein per serving.

Course: Breakfast, Snack

Keyword: banana, banana bread, granola, protein powder

Servings: 6 servings

Ingredients

¼ cup water
½ cup birthday cake cake batter or vanilla flavored protein powder
1 egg white or 2 tbsp from a carton
¼ cup butter melted
½ large ripe banana mashed
¼ cup stevia baking blend or similar 1:1 measure equivalent sweetener
2 tbs chia seeds
2 tsp ground cinnamon
¼ tsp salt
2.5 cups old fashioned rolled oats like Oatsome thick-cut rolled protein oats
½ cup chopped pecans
Optional Mix ins See Note

Instructions

Preheat oven to 325F.
Whisk together water and protein powder in mixing bowl.
Whisk in egg white, then melted butter.
Add ripe banana and mash in well to mixture with fork or spatula.
Stir in sweetener, chia seeds, ground cinnamon and salt until well combined. Finally, stir in oats and pecans and stir until evenly coated.
Pour out onto rimmed baking sheet (lined with silicone baking sheet or parchment paper) and pat down into an even layer, about 1/3 to ½” thick.
Bake for 24 to 26 minutes, using spatula to gently flip hallway through – keeping large clumps intact.
Remove from oven when turning deep golden brown, let cook on sheet for at least 10 minutes before breaking up into desired-size clusters.

Recipe Notes

Optional Mix Ins: May mix in another ¼ to ½ cup nuts, seeds or shredded coconut into wet batter before baking. Or you can add a similar amount of dried fruit or chocolate chips after the granola has baked and cooled to room temperature.

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

Posted on August 26, 2023 by Jennifer FIsher

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:

Easy Alfredo No Boil Pasta Bake – One Pot!

Spinach & Cottage Cheese Gnudi (Naked Ravioli) – Fast & Easy Vegetarian Meal!

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!

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 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

Preheat oven to 350F. Chop up chiles, removing seeds Beforehand. Drain and Chop artichokes (save 2 tsp jar liquid).
Set aside. In small blender, add Cottage cheese, yogurt, lime juice, lime juice, garlic, reserved artichoke "juice", salt and pepper and blend until smooth.
Pour yogurt mixture into 3-cup capacity baking dish.
Add ½ cup Parmesan, artichokes and chiles into mixture, stir well. Top with remaining ¼ up Parmesan.
Bake uncovered for 20-30 minutes, until bubbling and lightly browning on top.

How to Conquer an Obstacle Course Run or Spartan Race in Middle Age (or Beyond)

Posted on August 23, 2023 by Jennifer FIsher

Succeeding at obstacle course races (like Spartan Race) after age 40 requires a combination of preparation, dedication, and smart training tailored to your body’s capabilities and limitations. If you have decades of varied and ongoing fitness activities behind you, your race-ready strategy may not be much different than your current routine. But, if you are jumping into an OCR event like Spartan race, “from the couch,” your readiness plan may be more encompassing –but the great news is, that most anyone at any fitness level can successfully complete a Spartan race! The body achieves what the mind dreams!

Conquering a Spartan Race in Middle Age - Use Spartan discount code: SAP-718613Z to save 20% on US Spartan Race.

As a personal anecdote, I started Spartan racing eight years ago at age 48 and talked my husband into it also, he was 54 then. Today we are 56 and 62, respectively, and still going strong with no plans to give it up! Check out these tips to help you conquer the obstacle course races as you navigate the middle age phase of life:

Consult Your Doctor: Before starting any new fitness regimen, especially if you’re over 40-years old, consult your doctor to ensure you’re physically ready for the demands of obstacle course racing.

Set Realistic Goals: Understand and accept that your performance might differ from when you were younger. Even if you have continued to be active over your life, there are physiological changes that can and do affect performance. Set realistic goals that consider your current fitness level and potential limitations. If you reach your goal, you can always push it higher!

Focus on Functional Fitness: Prioritize functional strength and mobility exercises that will help you navigate obstacles effectively. There will be running, climbing, carrying, hanging, crawling and more! Incorporate bodyweight exercises, resistance training, and flexibility work – even a yoga class would be beneficial.

Train Smart: Develop a training plan that balances cardiovascular fitness, strength, agility, and recovery. Incorporate cross-training to prevent overuse injuries and improve overall fitness. Listen to your body and scale down if something feels off – on the flip side, if you feel great, then go for it! Get a free 30-day Spartan Training Plan.

Warm-Up and Cool Down: Make a point to warm-up before training and races to prevent injuries. Incorporate dynamic stretches and mobility exercises. Foam rolling will also aid in recovery.

Obstacle-Specific Training: Train specifically for the obstacles you’ll face in the race – this may vary from race to race. For example, a Spartan Stadion race has many different obstacles that a Spartan Beast – you can learn more about obstacles at Spartan.com and their associated social media. Focus on learning the best-practice techniques so that you minimize strain on your joints and maximize efficiency.

Rest and Recovery: Recovering after a race or intense training day is very important for older athletes. Allow ample time for recovery between training sessions to prevent burnout and injury. Listen to your body and adjust your training as needed. Many over 40 and over 50-year athletes move from a 7-day training plan to a 10-day training plan, still covering the same miles and exercises, but spread out for more time to safely bounce back.

Nutrition and Hydration: Eat a balanced diet that supports your energy levels and recovery. For my women friends, I would highlight the fact that this means EATING ENOUGH. You can’t perform your best and recover properly if you are under fueled due to dieting, worry about mid-life weight gain, societal conditioning, etc. Also, stay hydrated before, during, and after training and races. You can check out my posts like Nutrition Timeline for Marathon & Longer OCR Races or 9 Easy Breakfasts with Protein Powder or for more nutrition info, meal advice, and athlete-friendly recipes.

Mindset and Mental Resilience: Cultivate a positive attitude and focus on your progress and achievements, both small and large. Celebrate getting across the monkey bars for the first time just as you would getting on age group podium. Embrace challenges as opportunities to learn and improve, rather than comparing yourself to others. This also means stop trying to compare your 50-year-old self with your 20-year-old self – it’s just not the same!

Injury Prevention: Pay attention to your body and any signs of pain or discomfort. Address any injuries promptly and avoid pushing through pain. Incorporate exercises that strengthen supportive muscles and improve joint stability.

Race Selection: As an older athlete, you may need to choose a race that is best for your current physical condition and easier on any limitations you may have. For each of their venues, Spartan gives a Course Rating that summarizes the challenge for Altitude, Elevation Gain, Terrain Type, and Climate – this can help you pick a race that is best for your hips/knees or intolerance for heat or whatever! Also consider the race distance a Stadion and Sprint are both about 5k with obstacles, a Super is 10k, a Beast is 13.1 miles and an Ultra about 30+ miles. Find a Spartan Race.

Community and Support: Join a gym that has OCR classes or a local training groups – it’s always easier to accomplish your goals with support, accountability and friendships. There are also online communities in Spartan, OCR and Hybrid racing where you can find workout ideas, motivation, encouragement, and share your journey. Check these out on Facebook: Spartan Age Group, Spartan 4-0 , Spartan Women Strong and many, many other regional and interest-specific groups.

TIPS FOR WOMEN SPARTAN RACE TheFitFork.com - There are enough obstacles on a Spartan Race course. Don’t let the fear of unknow race day logistics and personal care keep you from committing to conquering a race. These tips for women only will calm your jitters so that you can enjoy your best day ever. Save 20% on US Spartan races; and most apparel, gear and nutrition (some exclusions) at spartan.com code: SAP-718613Z

Remember, obstacle course races can be incredibly rewarding at any age. By adapting your training approach, focusing on your strengths, and prioritizing overall well-being and safety, you can excel and enjoy these challenges in middle age – you can Spartan race in 40s, Spartan race in 50s, Spartan Race in 60s and beyond. Spartan has 80- and 90-year-olds finishing some of their races!

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