Sugar-Free Strawberry Protein Cupcakes with Vanilla Ganache Icing

Posted on February 14, 2023 by Jennifer FIsher

I “heart” strawberries, cupcakes, licking icing out of the bowl and all sweet things. But, I also love sugar free dessert recipes and avoiding traditional sugar and adding more protein into my diet to support my active lifestyle and workout recovery. My recipe for Sugar-free Strawberry Protein Cupcakes (or “protein cakelettes” if you will!) satisfies my cravings and feels like a special gourmet treat (although so simple to make).

I love to use protein powder and alternative sweeteners to create healthier dessert options that will satisfy my sweet tooth yet not wreak havoc on my (mostly) healthy diet.

*Clean Lean Protein Powder from Nuzest is my favorite! Save 15% with code FITFORK*

These little cupcakes with strawberry protein powder are fun and easy to make – and enjoy in your healthy lifestyle without guilt! Each cupcake has approximately 125 calories, 8g protein, 6g fat and 5g net carb. Honestly, I’ve had a couple for breakfast today, and I’m standing by that as a smart choice!

SUGAR-FREE PROTEIN CUPCAKES & VARIATIONS

The cool thing about this protein powder cupcakes recipe is that it can be tweaked here and there to suit your preferences!

VARY the protein powder type: I used Nuzest strawberry protein powder (FITFORK is my 15% discount code). It’s a plant-based and easy to digest IMO, but you can also use a whey protein. I’m also thinking collagen powder would work too, but I haven’t tried that yet.

SAve 15% on Nuzest protein powder with code FITFORK

CHANGE the flavor: I have a fondness for recipes with strawberry protein powder, but you can also use vanilla, chocolate, birthday cake or whatever flavor you like! I used Strawberry Clean Lean Protein (plant-based) from Nuzest. Save 15% with code FITFORK.

SWAP the sweetener: I used erythritol, but any granulated sweetener that measures approximately 1-to-1 with regular table sugar will work. Look and stevia, monk fruit, xylitol, and blends. Coconut sugar will also work . . . or even traditional brown sugar or table sugar. No judgement.

LEVEL UP your baking vessel: Try a silicone cupcake mold like shown (3.5 oz. capacity), a standard muffin tin (also 3.5 oz), 4- to 5-oz ramekins, or even a 9” round cake pan.

SWITCH UP the icing: Instead of sugar-free vanilla chips, use any type of baking chip such as dark chocolate, milk chocolate, peanut butter, etc. All will work well to make a ganache-style icing.

ADD ON any type of topping: While the vanilla strawberry ganache icing is still warm, any type of small topping décor will adhere well – a different crushed dehydrated fruit options, chopped nuts, sprinkles, coconut shreds are all other yummy ideas!

*Silicone molds make this protein cupcake feel fancy, but standard muffin tins or ramekins work too!*

Note: This post contains affiliate links.

5 from 6 votes

Sugar-Free Strawberry Protein Cupcakes with White Ganache Icing

Cook Time

20 mins

Total Time

25 mins

A pretty in pink dessert that is low carb and packed withprotein – and it tastes fabulous too! Recipe is super versatile to accommodate theprotein powder of your choice, flavor profile, and a variety of sprinkles ontop – You do You! 125 cal each, 8g protein,5g net carb and 6g fat! A no guilt treat for your gal-pal gathering – or ananytime protein snack.

Course: Dessert, Snack

Keyword: cake, cupcake, protein powder, strawberry

Servings: 8 servings

Calories: 125 kcal

Ingredients

⅔ cup strawberry or vanilla protein powder I used Nuzest Plant-based
⅓ cup low-carb sweetener like erythritol or xylitol (or another approx. 1:1 cup sugar sub equlivalent)
½ cup coconut flour
⅓ cup gluten-free baking blend flour
2 tsp baking powder
2 large eggs
1 1/2 cups milk of choice
¼ cup sugar-free white chocolate or vanilla baking chips
3 tbsp heavy cream
optional 2 tbsp powdered dehydrated strawberries (if you want the icing to be pink)

Instructions

Preheat oven to 350F.
In medium bowl, toss together all dry ingredients including protein powder, sweetener, coconut flour, gluten-free flour, and baking powder.
In glass liquid measuring cup, whisk two eggs into milk and pour over dry ingredients. Stir into combined well.
Place a generous ¼ cup spoonful of batter into cooking vessel that has been coated with cooking spray or paper liners. This could be a silicone mold (doesn’t need spray), a standard muffin tin, a 5 to 6 ounce ramekin or even an 9” cake pan (cooking time will be a bit longer for cake).
Bake for 20 to 25 minutes or until top lightly browning and toothpick inserted into center pulls clean (not gooey). For a 9” cake pan, ad 5 to 7 more minutes and test for doneness the same way.
Remove from oven and let cool for 5 to 10 minutes. With a rolling pin, crush up dehydrated strawberries (if using them to make icing pink) in a small zip baggie.
Make white ganache icing by adding white chocolate or vanilla baking chips and cream to small, microwave-safe bowl and microwaving in 20-30 second increments, stirring between each until smooth.
Next, stir in crushed dehydrated strawberries (if using them) into vanilla ganache icing. Use a spoon to drizzle over each cupcake and use back of spoon to spread around. Sprinkle with more dehydrated strawberries or any other decorative topping of your choice.

Recipe Notes

Microwave Melted Brie with Honey, Nuts & Dried Fruit

Posted on February 13, 2023 by Jennifer FIsher

Baked brie might be THE classic when it comes to elegant appetizer that are easy. But, making brie in the microwave takes the convenience of this crowd-pleasing nibble to a new level – it only takes just a few minutes to heat up and assemble into a beautiful brie appetizer!

Like traditional oven-baked brie, but even easier, thanks to warming brie in the microwave! Customize this 3 minute appetizer recipe with the dried fruit, seeds, nuts and honey variety of your preference. Festive enough for any celebration -- easy enough for every day snacking!

Serve this “like baked brie” dish for pre-game, pre-meal, pre-anything, just be sure to prepare enough as it will be gobbled up before it has a chance to even fully ooze out of the rind!

The easiest appetizer recipe on Earth! Pin this for Later!

How to melt brie in the microwave is very easy and no different than in the oven, but MUCH faster. Set the brie wheel in a microwave safe dish (a dish you want to serve it in, as it will be too gooey to pick up after heating). When it comes to the rind, you have the choice of 1) leaving it all intact and cross-hatching the top with a paring knife or 2) using a pairing knife to slice off the top of the rind (leaving the side and bottom as is). A question I get asked frequently – Can you eat brie rind? YES, yes you can eat the rind on brie! It’s perfectly edible, so no worries which method you choose.

To heat brie in the microwave, simply set to cook level to about 70% and heat for 90 seconds to 2 minutes (the actual time will depend on the microwave and also the size of your brie wheel). That’s it! You will see that the cheese has soften, is melty, and the natural oils are being released. It’s ready.

During those 2 minutes that the brie was melting, toss together the toasted nuts and dried fruits of your choice with honey to create a decadent, sweet-salty topping. For my fruit and nut brie appetizer, I used dried apples, dried cherries, toasted walnuts and roasted pistachios – with the bigger pieces chopped coarsely to create a more uniform topping.

*Customize by using the dried fruits and nuts that you prefer!*

You can use whatever fruits and nuts (or seeds) you prefer to top microwave brie – slivered almonds, chopped pecans, pumpkin seeds, sunflower seeds, chopped dates or figs, dried mango, toasted coconut – really, it’s up to your imagination.

To pull the topping together into a wonderful, sticky delight, I used Manuka Honey – it’s an amazingly flavorful, thick and rich honey (almost like caramel, in my opinion) that comes from New Zealand. However, and good-quality honey will do!

Note: This post contains affiliate links.

Microwave Melted Brie with Honey, Nuts & Dried Fruit

Prep Time

1 min

Cook Time

2 mins

Total Time

3 mins

Like traditional oven-baked brie, but even easier, thanks to warming in the microwave! Customize this 3 minute appetizer recipe with the dried fruit, seeds, nuts and honey variety of your preference. Festive enough for any celebration — easy enough for every day snacking!

Course: Appetizer, Snack

Keyword: blue cheese, brie, holiday, super bowl, walnuts

Servings: 8 servings

Ingredients

1 lb Brie round
¼ cup dried apples chopped*
¼ cup dried cherries halved*
¼ cup roasted pistachios*
¼ cup toasted walnuts chopped*
3 tbsp Manuka honey or other good quality honey
Pinch Himalayan Sea salt

Instructions

Slice top rind off (or leave on and lightly cross-hatch), leaving side and bottom rind intact (rind is edible).
Place brie round in small microwave-safe dish.
Microwave on 70% power for about 90 seconds to 2 min. until warm and bubbling. (if preferred, brie can be baked in oven, at 350 F for about 20 to 25 minutes).
While brie is heating, toss together dried fruit and nuts (if needed, chop into smaller pieces). Drizzle with honey, stir lightly, and pile to top of warmed Brie.
Sprinkle with Himalayan Sea salt (may skip if nuts were salted)
Serve with apple slices, crackers or baguette.

Recipe Notes

*can substitute topping ingredients to be dried fruit, nut or seed of choice.

WHAT TO WEAR | SPARTAN RACE EDITION

Posted on February 5, 2023 by Jennifer FIsher

If you’ve never run a Spartan race or mud run, you may feel completely unsure about what to wear to an obstacle course race on the big day and what to bring to the venue, in general Even if you’ve raced an obstacle course race before, you may still be tweaking you gear list for success – it’s often a trial-and-error process! I hope my race-day suggestions and essentials for Spartan Race helps!

What to wear in a Spartan Race - jennifer fisher, thefitfork.com
Use code SAP-936039P to save 20% on gear, races and nutrition at spartan.com

While the right clothing and gear are important for a successful Spartan Race experience, the biggest thing you can bring is a good attitude and a sense of adventure!

Save 20% on spartan race code: UBST24-TK88D27

What to wear to a Spartan Race, Mud Run or Obstacle Course Event! USe code SAP-718613Z to save 20% on gear, races and nutrition at spartan.com — Use code: SAP-718613Z to save 20% on gear, races and nutrition at spartan.com

What to wear BEFORE the race:

It’s all about comfort (because you’re about to give it up, ha!) As you enter the Spartan venue to check-in with registration, hit the porta-potties, and warm up, you should be pre-dressed in your race outfit (see below), with a heavy jacket, light layer or whatever is needed to remain comfortable (you don’t want to lose energy shivering and trying to maintain body heat before the air-horn blows). Important Tip: Make use of the complementary bag check area (or for-fee lockers) to stash your jacket, sunglasses, dry clothes and other post-race clean-up necessities.

What to wear DURING the race:

RACE OUTFIT: Quick-drying, performance clothing is ESSENTIAL when it comes to what to wear at a Spartan Race. No loose and floppy shirts to get caught up on a branch or obstacle. It’s tempting to wear your cruddiest, old clothes to an even where you’ll be rolling on the ground, slogging through the mud, crossing creeks, and shimmying under barbed wire (among other things!) However, DO NOT DO THIS, loose cotton t-shirts and baggy shorts hold water and do not dry out. and streamlined-fit top and bottoms (even compression) that dry quickly and make you feel extra snazzy and aerodynamic – lol, why not?!

#1 Spartan Race Clothing Checklist (all weather variable):

Top: Sports bra, tank, performance short or long-sleeve baselayer (if long-sleeve, look for thumb hole style to act as impromptu gloves). If needed, half-zip pull over, windbreaker (that stuffs into a pouch!), performance running jacket, possibly a parka in the worst conditions.
Bottoms: Choose running shorts, compression bike shorts, or long tights. Or a combination if you are a tights under shorts person. If you’re wondering what to wear to a mud run, my least favorite option (even if it’s hot) is shorts, I feel they snag on stuff, and increase the risk of upper thigh rope burns and scratches on obstacles. I think shorter compression shorts or, depending on temperature, long tights are best.
Shoes: The right multi-purpose shoe is important to help you conquer obstacles and run without slipping, clogging up with water and mud, and slowing you down. Shoes that are “clunkers” sop up water like sponges and feel like bricks on your feet. You need quick draining trail shoes LIKE THESE (preferably with no-tie laces that won’t come undone)

Tip for weather: It’s better to be slightly under-dressed for the weather in the start corral, your core body temperature will rise during racing and warm you up. But sometimes, it’s just too cold and layering becomes important. However, when layering, remember that a true Spartan carries his gear at all times, through all obstacles, and never liters the race course with it.

#2 Important Obstacle Course Clothing Extras Checklist:

Arm sleeves, keep you warm and protect from thorns, splinters, scrapes, etc.
Compression socks, lessen leg fatigue and prevent rope burns and scrapes in the process!
Neck muff and beanie hat, if cold
Cheapie rain poncho or Mylar blanket
Gloves for warmth or performance gloves to better grip obstacles. Regarding the performance gloves (like football receiver gloves or fingerless grip gloves), the OCR community is split in their love or dislike of them. The best thing is to do what you’ve done in training, so there is no surprise on the race course.

What to wear to a Spartan Race, Mud Run or Obstacle Course Event! USe code SAP-936039P to save 20% on gear, races and nutrition at spartan.com — *This cheapie rain poncho took up almost no room in my pocket and was a lifesaver atop the mountain.*

#3 Extra Gear for a Spartan or Mud RUn Course:

Personal Hydration Vest (again, optional . . . there is water on the course and you will have to carry this the entire way. So maybe makes sense for a Spartan Beast, but not a Sprint).
Small Personal Item Belt (a zippered, snug-to-body pouch to carry stuff that won’t stay in your pockets (like race nutrition and personal must-haves)
Quick Tie Shoe Laces – to prevent wasting time re-tying or having shoe sucked off in the mud.
Race Nutrition: Depending on race length, bring gels, gummies, dried fruit or whatever you are used to using in training. In some longer races there will be nutrition once or twice on course, but you can’t count on it, I’ve notices.
GPS/Fitness Watch or Phone: Up to you, but there will be water dunks.
Sunglasses & Cap/Visor Style hats – Up to you, but best to leave at bag check for the finish festival, you’ll likely lose them otherwise on the course.

Save 20% on any US Spartan race, Sprint, Super, Beast, Ultra, Kids and Hurricane Heat ALSO GOOD ON MERCHANDISE and NUTRITION Use code SAP-936039P at https://affiliate.spartan.com/thefitfork — *Don’t forget to bring clean, dry clothes for a good time at the Spartan post-race festival!*

What to Wear AFTER the Race:

Items for Bag Drop Checklist:

Old bath towel to dry off
Sports wipes to get clean(er)*
Clean, dry clothes, and entire set down to the shoes.
A dry robe is amazing in cold weather
Hat, sunglasses
Sunscreen
Post-race nutrition
Cash for vendors, if desired (some races have ATMs)
Garbage bag to carry home wet towel and clothes
*There is typically a “cold wash” hose area and changing tent to get spruced up after the race. However, do note that soaps and shampoos are not allowed.

Things to Keep in Car at Spartan Race (just in case):

Extra garbage bags for the car seats and foot well, to prevent mucking up vehicle if cold wash area closed
Camp chairs, for a weary bod to sit and relax during post-race festival.
Small first aid kit for nicks and scrapes (There is a medical tent for serious issues).

Granola Chocolate Bark (Small Batch with Low Carb Options)

Posted on February 2, 2023 by Jennifer FIsher

This easy-to-make chocolate nut butter candy will have your heart at first bite! It’s a small batch dessert recipe, but there is plenty to share with your sweetheart (or not)! And, only three ingredients! Visit the 15-sec video HERE!

Treat yourself (and a sweetheart) to this share-sized dessert that features only three ingredients (chocolate, nut butter, and granola)! Easy-peasy, the only ‘cooking’ is melting chocolate chips in the microwave! A fun Valentine’s Day treat, or for chocolate bark any day of the year! Low carb and sugar free options, very flexible.

Rich, creamy, and studded with your favorite granola (use plain packaged granola, a fancy granola with all the fixings, or your special homemade granola recipe).

Basically, a no-bake dessert (except melting chocolate chips in the microwave for about 1 minute), you’ll find this is a quick, easy, and uncomplicated way to soothe a chocolate-lover’s sweet tooth. Plus, you may already have all the ingredients in your pantry!

This small-batch recipe is featured in my newest book, Cooking for One for Dummies (which can be pre-ordered NOW, and releases March 8, 2023).

In the cookbook, I show the Granola Chocolate Bar spread out thinly, using a silicone sheet or parchment-lined loaf pan or free-form on a lined cookie sheet.

Today, for a Valentine’s treat, I thought it would be cute to do in a heart-shaped ramekin! This creates a “thicker” result. If going this route, use an approximate 10-oz Crème Brulé-style ramekin or two smaller 6-oz low-side ramekins. I’m kinda a ramekin collector freak, they are so fun and can be used for lots of smaller-scale recipes for one or two; using to hold prepped ingredients while making a recipe; for holding your everyday snacks for portion control.

Approximate macros for sugar-free chip version (will vary some based on nut butter and granola choices): 191 calories, 13g fat, 14g net carb, 3g protein

PRO TIPS FOR GRANOLA CHOCOLATE BARK

Tip 1: There is so much flexibility, you can mix and match ingredients to suit your dietary preferences (for example there are lots of swaps if looking for low carb dessert ideas):

Chocolate: I used sugar-free dark chocolate chips, but feel free to substitute traditional chocolate chips. Also, try milk chocolate, white chocolate, cinnamon chip and all the other flavors out there!
Nut Butter: The only real requirement is to use a natural-style nut butter and NOT the solid kind with hydrogenated fats and sugars. I used a cinnamon-flavored almond butter in my recipe today, but peanut butter, walnut butter, cashew butter, protein-boosted nut butters and most all types of blends will work!
Granola: For convenience, use packaged granola from your favorite brand. Of course, homemade granola is excellent too! If you don’t want to use granola, swap in an equal portion of things like coconut shreds, toasted chopped nuts, dehydrated or freeze-dried fruit pieces, little candies of choice, etc.

Tip 2: For less mess making granola bark, it’s highly recommended to oil the ramekin or, if using a baking sheet, use parchment paper or a silicone matt. You can also make in silicone candy molds, but I haven’t personally experiment with that.

Tip 3: Don’t skip the sticking in freezer step to firm up the chocolate bark before eating. Store leftovers in fridge.

Disclaimer: This post contains affiliate links.

Granola Chocolate Bark (Small Batch with Low Carb Options)

Prep Time

5 mins

Total Time

35 mins

Treat yourself (and a sweetheart) to this share-sized dessert that features only three ingredients (chocolate, nut butter, and granola)! Easy-peasy, the only ‘cooking’ is melting chocolate chips in the microwave! A fun Valentine’s Day treat, or for chocolate bark any day of the year! Low carb and sugar free options, very flexible.

Course: Dessert, Snack

Keyword: candy, chocolate, holiday, low carb, valentines day

Servings: 4

Calories: 191 kcal

Ingredients

1/3 cup chocolate chips sugar-free, if desired
¼ cup natural-style nut butter peanut, almond, cashew, etc.
½ cup of your favorite granola any type or your own toppings

Instructions

In a small microwave-safe bowl, melt the chocolate chips on high in 30-second intervals, stirring between each, until the chocolate is melted and smooth.
Stir in nut butter until smooth. Pour the chocolate mixture into a 10 to 12-ounce low ramekin*
Sprinkle granola evenly over the top of the chocolate mixture and press down lightly so that it stays put. Freeze for 30 minutes to 1 hour, or until the bark has firmed up.
Slice into pieces; store the leftovers in the refrigerator.

Recipe Notes

* Instead of a ramekin, spread chocolate mixture out thinly on a silicone mat (on baking sheet) before topping with granola. After freezing, break up into free-form pieces. You can also use silicone baking and candy molds for a different effect.

Approximate macros for sugar-free chip version (will vary some based on nut butter and granola choices): 191 calories, 13g fat, 14g net carb, 3g protein

Garlic Butter Salmon and Mushrooms – Low-carb, 15-min Recipe

Posted on January 30, 2023 by Jennifer FIsher

Salmon fillets are a mainstay on on my weekly dinner menu. Whether fresh or from frozen, salmon is a quality protein that makes the perfect blank canvas, ready to be “painted” with colorful vegetables and the seasonings that suit your mood of the moment!

When it comes to seasonings and flavor, garlic can’t be beat. It has a host of functional health benefits, is umami-friendly and maximizes the flavor of everything it’s paired with, from veggies, to proteins, to grains, pastas and bread . . ahh, garlic bread. Distinctively pungent, yet more mellow upon cooking, garlic is probably the “first reach” seasoning in my kitchen. If I could only pick one seasoning (other than salt and pepper) for a dish, it would be garlic — that’s how I keep life easy! Fresh minced or crushed garlic is the best, but when I’m making a quick dinner recipe, I rely on the convenience of minced garlic in a jar, garlic paste in a tube, or pre-portioned frozen crushed garlic.

*Minced fresh garlic if you have the time, but purchased garlic in jar, tube or frozen portions is convenient*!

I drooled earlier about buttery garlic bread, but buttery garlic MUSHROOMS – ohhhhyeah! Low-cal and low-carb, can be a little bland on their own — but with just a little butter and garlic, any mushroom side dish becomes heaven! You can use white button mushrooms or baby bellas (cremini) mushrooms in this low-carb salmon recipe — both act like little sponges that soak up all the rich flavor.

A quick little 15-second tutorial!

Pro-Tips:

1) Leave bottom skin on salmon, this makes a richer recipe and makes the cooking process easier (less sticking). You can remove it later . . . but remember, the brown/gray “gunk” between the skin and salmon flesh is salmon fat and where most of the beneficial Omega-3 fatty acids reside.

2) Salmon is cooked in 2 steps. First a sear with the skin side up. Then the par-cooked salmon rests on a plate while the veggies cook. Second, the fish is finished off by cooking skin side down among the vegetables, with a lid on top of the skilled to expedite the process. Make sure to have the lid nearby.

3) You can substitute peeled, de-veined jumpo shrimp. Those will cook for 3 to 4 minutes UNTIL DONE on the first step, and then you add back into the recipe when the vegetables are finished. Don’t add cooking time after this, or they will become rubbery.

4) For this garlic mushroom salmon skillet recipe, a non-stick skillet/fry pan with lid (10″) works well to keep the garlicked up salmon from sticking to the pan on the searing step. However, if you don’t have a non-stick or don’t want to use a non-stick, and end up with some bits burned onto the pan, there is a solution. After removing fish to rest on plate, add a splash of water to the hot skilled to sizzle and then quickly scrape off with spatula.

5) This mushroom salmon recipe scales up easily. To make 4 servings, just double the recipe (fine to be loosy-goosey on vegetables) and use a 12″ non-stick skillet/frypan with lid.

*Macros per serving: 469 cal, 34g fat, 6g net carb, 33g protein*

Note: This post contains affiliate links.

5 from 8 votes

Garlic Butter Salmon and Mushroom Skillet

Prep Time

5 mins

Cook Time

10 mins

Total Time

15 mins

What's better than garlic butter? Garlic butter all over salmon, mushrooms and delicious veggies! This easy one-dish salmon skillet is sure to become your favorite 15-minute meal.

Course: dinner

Keyword: garlic, mushrooms, one dish, salmon

Servings: 2

Calories: 469 kcal

Ingredients

2 5- ounce salmon filets skin on
¼ teaspoon each salt and black pepper plus more for seasoning at end, if desired
2 tbsp. garlic divided
1.5 tbsps salted butter
8 ounce white or cremini mushrooms cleaned and halved ½ red onion, chopped coarsely
1/2 cut coarsely chopped red onion
3 cups fresh spinach coarsely chopped

Instructions

Season salmon with salt, pepper and 1 tbsp. of the garlic.
Heat olive oil in skillet over med-high heat.
Add filets skin side up; sear for 3 minutes or until crust forming on flesh. Set par-cooked fish aside on plate (will finish cooking later).
Melt butter in skillet over med-high, add mushrooms and onions and saute for about 3 minutes; add remainder of garlic and cook for another 30 seconds. Stir in spinach; set salmon back in skillet, skin side down this time. Cook on medium for about 3 to 5 more minutes (with lid on for several minutes to help speed process). Actual cook time will depend on thickness of salmon filets.
Season with additional salt and pepper, as desired.

Recipe Notes

2 servings. Each serving: 469 cal, 34g fat, 6g net carb, 33g protein