Lower-Fat Blue Cheese & Fire-Roasted Tomato Queso – Good Game Day Grub!

Posted on September 19, 2016 by Jennifer FIsher

Football parties, tailgating and fall season gathers require dip to draw people together. Just think of all the great gossip, high-fiving and friendly smack talk that has gone down in, what I like to call, the “Chip and Dip Zone.”

But, maybe you hesitate to enter the ZONE for fear of the cheesy dip – is it made of mystery processed “cheese,” loaded with fat upon fat, or just boringly bland? I’ll admit, these thoughts cross my mind, especially flashbacks of tepid fake orange stadium cheese on stale round tortilla chips. That’s why I came up with my Lower-Fat Blue Cheese & Fire-Roasted Tomato Queso – it’s bold and it’s better for you made with REAL ingredients.

I think you’ll definitely widen your mind (and mouth) in appreciation for my Blue Cheese & Fire-roasted Tomato Queso. This unique cheese dip marrieds the audacious attitude blue-cheese with the smoky laid-back goodness of tomatoes roasted over flames. I’ve used my fav brand of blue cheese (Simply Artisan Reserve Blue Cheese Crumbles) and canned fire-roasted tomatoes which. Of course, canned tomatoes are convenient and taste great in recipes, but did you know that they contain more lycopene (a free-radical destroying antioxidant) than those fresh off the vine? It’s true!

While this cheese dip recipe requires a whisk, it’s quite easy prepare, coming together in just 15 minutes or less– and you can keep it warmed for a party but pouring into a small slow cooker. It was first whipped up to celebrated International Beer Day with Litehouse Foods. Using low-fat dairy products help keep this snack sensible in moderation and, if you are on a gluten-free diet, it is easy to swap out flour used in the roux with a gluten-free flour blend (I use Living Now Gluten-Free All-Purpose Baking Flour, it’s inexpensive and provides the right texture for my recipe)

Serve Lower-Fat Blue Cheese & Fire-Roasted Tomato Queso with veggie sticks, artisan chips, or chunks of crusty bread. I’ve even reheated the leftovers and poured over cooked zoodles and topped with shrimp for an impromptu “pasta” dinner.

If you are hosting a huge football party, you might want to consider adding my Healthy Snack Stadium to your spread of snacks, appetizers and game-day grub.

[Tweet Not yer stadium cheese dip! Lower-Fat Blue Cheese & Fire-Roasted Tomato Queso #fitfluential #livinglitehouse”]

What football team(s) are you rooting for this season? Are you typically an at-home or stadium spectator? Please share in comments, xoxo Jennifer

Blue Cheese & Fire-roasted Tomato Queso

Cook Time

15 mins

Total Time

15 mins

Up your game day grub with this lightened up queso featuring the bold flavors of blue cheese and flame-kissed tomatoes. It's even a winner at dinner served over zoodles or pasta!

Course: Appetizer, Pasta

Cuisine: American, Italian

Servings: 10 servings

Ingredients

2 1/2 cups reduced-fat 1% milk
2 tablespoons butter
2 tablespoons all-purpose flour can sub gluten-free all purpose blend
4 ounces crumbled blue cheese
1 tablespoon Itlalian herb blend
1/2 teaspoon dried red pepper flakes
1/2 cup thinly sliced green onions, both white bulbs and green tops
15 ounce can petite cut tomatoes, drained
Sea salt and freshly ground black pepper, to taste
6 ounces shredded low fat mozzarella

Instructions

In a medium saucepan over medium-low heat, warm milk (without boiling), stirring occasionally.
At the same time, heat butter in a large, heavy-bottomed saucepan over medium heat until melted. Add flour to melted butter and whisk continuously, cooking until it is bubbling and has turned lightly golden brown, 3 to 4 minutes.
Stream in heated milk, whisking continuously, and continue to cook over medium heat until mixture bubbles and thickens slightly. Add cheeses and whisk well until melted smooth and incorporated. Add Italian Herb Blend, dried red pepper flakes, green onions and drained tomatoes, stirring until combined.
Season with salt and pepper to taste. Pour into serving bowl and garnish as desired.

Almost Time for “If Girls Ran The World” Virtual Run – Join Team TheFitFork!

Posted on September 18, 2016 by Jennifer FIsher

Did you see my post in late August about my partnership as a Role Model in the upcoming If Girls Ran the World (IGRTW) virtual running event? I case not, I wanted to share more info and provide a gentle nudge to join me in this important female-focused cause that runs the entire month of October 2016.

It’s going to be starting in just a few weeks, don’t miss out! Here are some questions you may have:

What is IGRTW? IGRTW is a non-profit that supports girls and women around the world by providing tools, skills and opportunities they need to rightfully pursue a safe, happy, healthy and abundant life. The virtual running event is happening the entire month of October with a special day dedicated on October 11^th. Participants around the country join virtual teams and will be each logging miles, supporting each other and the cause, and raising funds for charities that support women and girls.

What charity does IGRTW benefit? Well, as a Role Model and team captain, I was allowed to choose the charity that was the closest to my heart. I chose the The Hunger Project, a strategic non-profit dedicated to the sustainable end of world hunger. Their vision is a world where every woman, man and child leads a healthy, fulfilling life of self-reliance and dignity and they rely on native women as the major change agents within communities receiving aid.

Is The Hunger Project the only charity? No, there are many others – Girls in Tech, Susan G. Komen and Every Mother Counts are examples of others. Check out the others here.

What’s in it for participants? First, you get to help empower women at the grassroots level and have the opportunity to donate or raise funds yourself to maximize the impact (but this is optional). Second, you will be motivated to exercise every day from Oct 1 to Oct 31 to help keep the movement going. Third, there is registration swag, the opportunity to win cool fitness-related prizes and more.

Do I have to actually run? Of course not, but if you can great! You can also ride a bike, row, walk or do something else to log miles – and YOU set the mile goal so that it remains totally attainable, whether 1 mile or 1000 miles. We want this to be a win-win for everyone! If you aren’t physically able to exercise, your support (financially, cheerleader-wise or any other way you see fit) is completely welcomed!

I hate to beg, but I’d be honored and humbled to have you join my team. Please register for the If Girls Ran the World virtual running event and join my team. I hate to hit you up, but nce you read through mission of If Girls Ran The World and The Hunger Project, I’m pretty sure you’ll want to chip to the cause a bit. It doesn’t have to be a lot – even $5 or $10 would help me get to my goal of raising $500. But, please note, you don’t have to donate to join my team – just join for the running support if you like!

Is there a discount code? Yes, use code BFF at REGISTRATION to save 50% — which makes the event only $12.50.

How do I join your specific team? After you register, go to Team Jennifer – TheFitFork.Com and join, that’s it! Drop me an email if you have questions or troubles at jennifer@thefitfork.comb

Pretty please, xoxo, join my #IfGirlsRanTheWorld team October Virtual Run @ifgirlsranworld #sweatpink #spon

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Thank you so much for reading all the way through and for your consideration of this important cause! If you have troubles signing up or joining my team, please send me a message at jennifer@thefitfork.com Love ya! XOXO – Jennifer

Run Buns off with Me at Schlotsky’s #BunRun – Austin Sept 24

Posted on September 17, 2016 by Jennifer FIsher

Are you ready to run (or walk) your buns off?! Just wanted to let y’all know (especially my Texas friends) about the 34^th Annual Bun Run hosted by Schlotzsky’s. It’s going down on Sunday, Sept. 25, 2016 beginning at The Domain (11401 Century Oakes Terrace).

I’ve run this race so many times, I love it! In fact, last year I came in 3^rd overall woman among some young, fast ladies – whoot, whoot!

But, whether you race, run, job, walk, push a stroller or whatever, it’s a win-win for everyone! You get a chance to get out and get a little exercise with your friends or family in beautiful ATX – and maybe do a little post-race shopping at the Domain. Plus, by participating, you also support the race beneficiary, the Juvenile Diabetes Research Foundation (JDRF). Millions of people around the world live with Type 1 Diabetes – it’s a life-threatening, autoimmune disease that affects children and adults alike – there is no known cure! However, maybe there will be one day soon, thanks to research initiated by JDRF and funded by your generous donations and participation in events like the Bun Run. More on how Schlotsky’s Supports JDRF.

Another way Schlotzsky’s has been helping to put an end to diabetes is by partnering in the month-long Step Up! Campaign.This “Give $1, Get $1” in-store promotion offers guests a coupon for $1 off their next Schlotzsky’s purchase for every $1 they donate. It’s a no-brainer decision to make at the cash register.

More info on the Sept. 24^th 2016 Bun Run:

It’s the perfect race for casual runners and serious racers! In addition to a flat and fast certified 5K course for adults through Austin, there is a Kid’s K, which is an easy 1K race for kids 12 and under. Additional activities during Bun Run events include:

Team Challenge – Challenge your friends, family and coworkers to a friendly competition
Fastest Dog in Austin – Register your dog to run alongside yo for the 5K, complete with a chip timer to track their time
Kid’s Korral at the Expo – Fun activities including inflatable soccer, face painting, special treats and more

You can REGISTER HERE! See you on the start line!

Join me in supporting JDRF by running our buns off @Schlotskys #BunRun Sept 24 Austin

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Oh, and I won’t lie, PIZZA is my favorite thing to get at this sandwich shop!

What is your favorite menu item? Have you ever run the Bun Run? Please share in the comments – XOXO, Jennifer

Why a Daily Treat Trumps a Weekly Cheat Day

Posted on September 16, 2016 by Jennifer FIsher

Treats, desserts, goodies, nom noms, whatever name you longingly call a little something sweet after or between meals don’t have to be off limits or induce guilt. In fact, if you are craving something outside of your normal healthy-eating routine, it’s better to go ahead and satisfy the urge with a reasonable-sized portion rather than setting aside an entire day to pigging out on whatever “cheats” you want.

Really, when you think about it, no food is a “cheat.” All food provides calories, which translate into energy to burn through the day. — however, as most of us know, some food provides better quality energy than others! Most experts would recommend keeping your treats to 200 calories or less and don’t feel obligated to indulge everyday if you don’t really want it! If you calorie needs are in the range of 2,000 per day, then a 200 calorie treat makes up only 10 percent – just make sure your remaining diet is balanced with lean protein, healthy whole grains and lots and lots of veggies and some fruit.

1) Guilt- Free: Postponing a treat or small splurge and labeling it as “bad” also sets you up for an unhealthy relationship with food, it creates guilt. A day set aside to “cheating,” how can that be a good thing?

2) More- Consistent: A daily treat is there every day if you want/need it! Our bodies respond better to consistent behavior, rather that dieting and overindulging to the extremes.

3) Enjoyment: Enjoy your food, all of it. Being well, healthy and happy means living your life embracing food for what it can do for you and not obsessing over a specific diet, what is good or bad, or setting unrealistic expectations.

4) Extra Energy+: A daily treat can give you those extra calories and other important nutrients you need on days when especially active. You definitely need to consider your activity level when planning snacks!

4) Hormones Happier: Studies have shown that with calorie and carb restriction, Leptin (the hunger hormone) is altered, messing up its ability to tell your brain you are full and to stop eating. Similarly, T3 (the thyroid hormone) can be decreased by calorie restriction and extreme dieting, creating a backfiring situation where your metabolism slows down.

5) Sustainable for Life: With a daily treat, there are no feelings of abstinence, meaning its easy to keep an overall healthy diet for life. If you’re eating a variety of colorful, whole foods the majority of the time, a treat now and then or every single day has no harm!

You know, some days I slice myself a piece of chocolate cake and other times I’m completely satisfied with a healthy snack like these New Outshine Simply Yogurt Bars I found at Target* – they totally take, errrr, the cake! I really appreciate how Outshine® uses simple and honest ingredients — 100% yogurt, blended with real fruit, that’s it! These healthy treats contain no artificial colors or flavorings^* and are not gunked up with high fructose corn syrup – with each lick and am treated to simply the bright, delightlful flavor as Mother Nature intended. *Check the Store Locator for other locations.

Outshine Simply Yogurt Bars are available in seven creamy and yummy varieties including Strawberry, Peach, Blueberry, Pineapple, Lemon, Strawberry Banana, and Mango. Also good to know, each frozen bar contains live & active cultures, 5 grams of protein, and 10% of our daily requirement for calcium. The company also makes all fruit bars and fruit & veggie frozen bars!

Of course, Outshine Simply Yogurt Bars make a smart choice to eat after a workout – that little blast of protein helps speed muscle recovery.

And, because Outshine Simply Yogurt Bars are so sensible, I like to occasionally dress these healthy frozen snacks up a little more with my favorite sundae toppings – like today I used the Blueberry bars and topped with whipped topping, fresh blueberries, granola and crushed dehydrated raspberries (those are the “healthy red sprinkles”).

You can find Outshine Simply Yogurt Bars at Target, Safeway or other convenient locations.

Why a Daily Treat Trumps Weeky Cheat Day @OutshineSnacks #SnackBrighter #ad

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Also, check out Outshine on Instagram — they have a very cute, vibrant and happy page!

What is your snacking philosophy? What is your favorite healthy dessert or yogurt flavor? Any big plans for these last days of warm weather? Please share in the comments below – XOXO, Jennifer

Sheet Pan Ginger-Honey Chicken w/ Sweet Potatoes, Apple, Fennel

Posted on September 16, 2016 by Jennifer FIsher

I’ve had 99 problems this week, but at least getting a quick healthy dinner on the table wasn’t one of them thanks to this Sheet Pan Ginger-Honey Chicken with Sweet Potatoes, Apple & Fennel. This dish is so simple to prepare, just a couple minutes of chopping, tossing on a cookie sheet and drizzling with a quick sauce to keep everything moist white it to roast for 30 minutes – and only one pan to clean up!

A bed of fresh, seasonal vegetables make a “lift” for the chicken breasts, ensuring they cook up nice and evenly – plus, I butterflied each massive breast to make a more reasonable-sized portion and speed up cooking time. I originally developed this recipe for Litehouse Foods using their Organic Ginger with Honey Dressing which marries all my ingredients with just a touch of sweetness and the brightness of ginger. In case you can’t find this dressing in the refrigerated section of your produce department, I’ve adapted the recipe (and noted how to do the bottled dressing swap).

Fennel is one of the ingredients in this dish, and one I should definitely use more often. The scent of fresh fennel is amazing. It smells like black licorice but the cooked bulb has a very mild taste, you can use it as you would an onion. The crunchy raw bulbs and feathery stems can be used in salads, dips, and such to add an herby, aromatic effect.

In other news, I jumped into my first 5k since the spring and was thrilled to come in 2nd overall female despite the hills, humidity and feeling slightly off my game at the start (in training and sleep). Had the lead until halfway when a girl about half my age made her move and I just could never muster up a surge. But, anyway, it’s all good and gets my head and heart back into the game for the Fall season.

One Sheet (Pan) to the wind! Ginger-Honey Chicken w/Sweet Potatoes, Apple, Fennel #Fitfluential

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So, what non-cookie recipe have you made on a baking sheet? Have you ever tried fennel? Are you running this fall — 5ks, marathons, or around the neighborhood? Please share in the comments below – XOXO, Jennifer

Ginger Honey Sheet Pan Chicken with Apples, Sweet Potato and Fennel

30min Sheet Pan Ginger-Honey Chicken w/ Sweet Potatoes, Apple, Fennel

Prep Time

10 mins

Cook Time

30 mins

Total Time

40 mins

A simple yet hearty sheet pan dinner with loads of seasonal vegetables and a touch of honey and ginger. Easy clean-up, great for weeknights!

Cuisine: American

Servings: 4 servings

Ingredients

1 fennel bulb with feathered stalks
1 tablespoon olive oil
1 large sweet potato, cut into 1/3” slices and quartered
1 medium red onion, sliced into 1/3” slices and quartered
1 large Granny Smith apple
1 1/2 lbs boneless, skinless chicken breast
1/2 teaspoon ground black pepper
1/2 teaspoon sea salt
1 teaspoon chinese five spice
3 tablespoons oilve oil* or swap 1/2 cup tota Litehouse Foods Organic Ginger Honey Dressing
3 tablespoons apple cider vineager* or swap 1/2 cup total Litehouse Foods Organic Ginger Honey Dressing
3 tablespoons honey* or swap 1/2 cup total Litehouse Foods Organic Ginger Honey Dressing
1 tablespoon fresh grated ginger root* or swap 1/2 cup total Litehouse Foods Organic Ginger Honey Dressing

Instructions

Preheat oven to 425 F degrees.
Cut bulb off fennel stalks and slice bulb, removing core and root. Set aside 2 tablespoons of snipped feathery leaves from stalks to use as garnish.
Drizzle oil on large rimmed baking sheet and fill with cut sweet potato, apple, onion and fennel in single layer (some overlap okay). Sprinkle with salt and pepper.
Add chicken on top of vegetable layer, sprinkle entire pan with five spice.
In small bowl, whisk together "dressing" of olive oil, vinegar, honey and ginger. Drizzle approximately 1 ounce of dressing over top of each chicken piece (alternatively, use 1/2 cup of the store-bought dressing - Organic Ginger with Honey Dressing from Litehouse Foods.
Place in oven on center rack and roast for a total of 30 minutes (up to 40 minutes depending on chicken thickness), drizzling the chicken with juices collected with a baster or large spoon approximately halfway through cooking time.
Garnish with snipped fresh fennel.