Granola Honey Sweet Potato Fries

Posted on March 4, 2023 by Jennifer FIsher

Granola Honey Sweet Potato Fries! Pre-race carb loading (or every day munching) at it’s finest – all the good stuff, so easy! Based on a single-serve recipe on page 215 my Cooking for One for Dummies cookbook that can be ordered now on Amazon, Barnes & Noble, or your other fine book retailer online or in person.

Looking for a quick and easy granola sweet potato recipe? Simple ingredients come together in minutes in an air fryer (or conventional oven) to make the tastiest, crunchiest, salty-sweet (swalty) fries around!! You’ll love recipe for one (or two)!

Baked or air-fryer sweet potato fries are one of my go-to side dishes the night before a big workout or race. Those healthy carbs from the sweet potato and honey give me energy and the prep method doesn’t make me feel heavy and gross with added oils I don’t need.

I was inspired to add honey and coarse sea salt to my fries after eating a similar dish at a steak house years ago before a 50 miles race!!! So yummy, and I know helped me make it through many of those miles in the first half.

Adding granola was just an “ah-ha” moment, when I was curious about adding a little extra texture and crunch. A box of salty-sweet granola made with oats, ancient grains, pecans and cinnamon was sitting out, so I sprinkled some on and it was like magic. You can use any granola you want, I just happed to have THIS ONE on hand.

BTW, I used a Crinkle Cut Potato Tool, but you can also just use a knife!

Sometimes I’m the only one in the family who wants a sweet potato for one, so I came up with this single-serve sweet potato fry recipe. With 368 Calories, 11g fat, 64g carb, 8g fiber, 5g protein, it’s pretty generous sized and can be split with a friend if not as hungry as I usually am!!

Looking for more impressive yet easy sweet potato recipes? Try my Mashed Rosemary Sweet Potatoes with Caramelized Onions! Delicious!

Mashed Rosemary Sweet Potatoes with Caramelized Onions

5 from 1 vote

Granola Honey Sweet Potato Fries for Air Fryer (or Oven)

Prep Time

5 mins

Cook Time

12 mins

Total Time

17 mins

Looking for a quick and easy granola sweet potato recipe? Simple ingredients come together in minutes in an air fryer (or conventional oven) tomake the tastiest, crunchiest, salty-sweet (swalty) fries around!! You’ll love recipe for one (or two)!

Course: Appetizer, Side Dish

Keyword: granola, honey, sweet potato

Servings: 1

Ingredients

10 ounce sweet potato approx
2 teaspoons olive oil
2 teaspoon honey
¼ teaspoon Himalayan Sea salt
2 tablespoon salty-sweet granola of choice

Instructions

Preheat oven to 400F or Air fryer to 360F.
Wash, dry and cut sweet potato into 1/3” thick fry-sized pieces. Place wedges in pile on baking sheet and drizzle with olive oil; toss to coat. Spread out in even layer on pan or transfer to Air fryer basket.
Bake for 25 min in oven or 12 min in air fryer, flipping half way. Will be done when turning crispy brown around edges and soft in center.
Let cool a couple minutes. Sprinkle with salt and drizzle with honey, toss gently. Sprinkle with granola!

Recipe Notes

Nine Easy Breakfasts & Sweet Treats Made with Protein Powder

Posted on February 16, 2023 by Jennifer FIsher

Today’s post is short (on time) and sweet (to your taste buds)! Lot’s of quick-to-make breakfast, dessert and sweet snack ideas made with my most favorite EVER, protein powder – Clean Lean Protein from Nuzest.

Think outside the shaker bottle when it comes to protein powder. Not just for smoothies, it's also very versatile as a baking ingredient – waffles, pancakes, cupcakes, cookies post-workout snacks and more. Here are some of my favorite protein powder recipes from thefitfork.com

I’m I big stickler on getting enough protein throughout the day. For my activity level and healthy aging, I personally aim for 1 gram protein per pound bodyweight – that’s about 120g protein per day for me. An easy way to help me meet the goal is using a quality protein powder, and Clean Lean Protein from Nuzest has been a favorite I’ve used for years. And, YES, I do have a 15% discount code to share: FITFORK

Clean Lean Protein from Nuzest is plant-based and suitable for vegan, vegetarian, Paleo and many other dietary eating patterns. I eat all the foods, including meat, but I find that a plant-based protein powder is easier on my digestive system than other powders. Nuzest protein powder is the best of the best in terms of quality, macros, taste and texture (IMO) – and it comes in many flavors to suit your preference – or even unflavored.

It’s easy to use protein powder in smoothies or a shaker bottle with almond milk. But baking with protein powder is also very easy and smart – in fact, I use it in almost all my protein powder dessert and breakfast creations like protein waffles and pancakes; protein cakes, cupcakes and muffins; post-workout protein bites, bars and snacks; and more. Here are some of my favorite easy protein powder recipes from thefitfork.com

Sugar-free Strawberry Protein Cupcakes / Cakelettes

Giant Peanut Butter Protein Cookie for One

No-bake Protein Brownies with Real Strawberry “Sprinkles”

Protein Cottage Cheese Waffles Gluten-Free

Giant Strawberries & Cream Protein Cookie for One

No-bake Coffee Protein Brownie Bites

Low-carb Cinnamon Protein Waffles Gluten-Free

Strawberry Protein Puppy Chow (Human Snack)

Apple-Pecan Whole Grain Breakfast Bake with Protein Powder

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).