Benefits of Ginger & How To Use Ginger in Beverages + Smoothie Recipe

Posted on September 3, 2014 by Jennifer FIsher

Gnarly and knotted up, a chunk of ginger may not be the most appealing item in my fruit and veggie bin – but, trust me, this weird-looking root is well worth your time, it is loaded with flavor, nutrients and healthy benefits. What first draws me to ginger is the spicy explosion of flavor it adds to my recipes – it’s at once lemony, peppery, sweet and pungent. Kinda complicated, like me! Foodies around the globe have been kicking up their respective cuisines with the zing of ginger for thousands of years – I’m surprised it’s not more popular in American kitchens beyond gingerbread and ginger ale.

In addition to feisty flavor, ginger also offers a powerful punch of preventative and restorative nutrition. For example, ginger eases up inflammation and muscle pain, something I appreciate as an athlete needing some extra recovery. Ginger also helps with a host of digestion issues including nutrient absorption and the reduction of gas and bloating (so I hear). Ginger also takes the edge off the “queasies,” including nausea caused by morning sickness, motion sickness and hangovers (again, so I hear). And, if that isn’t enough, ginger fortifies the immune It system, protects against many types of cancer and relieves migraines. Oh, and ginger helps clear the sinuses – take a bite of raw ginger root and you’ll see what I mean!

Try my Carrot Ginger Date Smoothie for a morning pick-me-up – it’s super nutritious with carrots, banana, and only the added sweetness from a date. The ginger in the recipe can be grated on a micro place or you can boil it down with water and mix in stevia to make a sugar-free simple ginger syrup. I’m including that recipe too!

Carrot Ginger Date Smoothie Recipe

8 steamed baby carrots (cooled)
2 large dates (seeded)
1/3 frozen medium banana
2 teaspoons finely grated ginger ( or 1 tablespoon sugar-free ginger syrup (recipe follows)
8-ounces milk of choice ( like almond or coconut)
Handful of ice
1 teaspoon hemp seeds

Add steamed carrots, dates, banana, ginger, milk to blender; process until smooth. Add ice and blend to achieve desired consistency. Pour into tall glass and sprinkle with hemp seeds. Serves 1.

Here is my special stevia-sweetened Zingy Ginger Simple Syrup recipe it will keep in the fridge, covered, for a couple of weeks! Plus, it’s made with

4 oz fresh ginger root, thinly sliced
2 cups water
1 tablespoon powdered Stevia

Add ginger and water to small sauce pot and bring to a boil. Lower to medium low and let simmer for about 30 – 40 minutes or until liquid is reduced by half. Remove from heat and pour through strainer into container. Discard ginger slices. Stir in Stevia and keep in the refrigerator for up to two weeks.

I also like to use the ginger syrup in this refreshing Watermelon Ginger Limeade recipe. Such a thirst-quenching beverage, especially considering it is still in the upper 90s here in Austin. At least six more weeks until noticeably cooler weather in Austin!

Another little tip – you can also extract the juice of ginger root by squeezing it in a garlic press!

So, these are my top three ways on how to use ginger in beverages: 1) grate it on microplaner, 2) infuse it into a sugar-free simple syrup and 3) juice it in garlic press.

Do you have a specific herb or food you eat to feel better?

Paleo Pecan-Paprika Tilapia on Bacon Brussels Sprout Toss + Fit Foodie 5k

Posted on August 31, 2014 by Jennifer FIsher

With autumn just around the corner, it’s time to start salivating about all things that include pumpkin and pecans to bacon and Brussels sprouts – and, of course, other delicious fall-inspired ingredients. The Paleo diet embraces so many healthy foods that remind me of the cooler weather season – squashes, sweet potatoes, onions, cranberries, persimmons, pomegranates, broccoli, chard, spinach, all types of nuts, turkey, wild game and more.

If you’ve scrolled through my blog, you may have noticed I don’t live and die by the strict rules of the Paleo diet. That being said, I DO believe that the Paleo diet has many great benefits that can contribute to a healthy lifestyle and I always feel great when I’m eating meals that follow a Paleo-esque menu. However, this regime, which eliminates wheat, cereals, dairy, starches (including most starchy vegetables & fruit), grains and anything containing gluten and/or legumes, can be difficult for me to maintain for many reasons including practicality (sometime I just can’t find or afford grass-fed beef), performance (I need extra carbs to support my athletic output – check out the book Paleo Diet for Athletes) and personal sanity (an excessive focus on food makes me freak out). So, I’m one of those “I eat 100% Paleo 80% of the time” kind of people and I don’t feel bad about it nor do I pass judgment on others who are strict abiders or those who would never, ever eat caveman style. Also, when I’m thinking about Paleo recipes and what I should or shouldn’t do, I remember a quote from one of the go-to cookbooks on my shelf, Paleo Comfort Foods. The author makes a great point that the “Paleo (diet) is a logical framework applied to modern humans, not a historical reenactment.” Amen. I hope you enjoy my fall-season paleo dinner I whipped up as part of a Foodie.com campaign — Pecan-Paprika Crusted Tilapia on Bacon Brussels Sprout Toss. Of course, this duo is delicious together, but can also be made and served individually – for example, the fish is also excellent in lettuce-wrap tacos and the warm Brussel sprouts salad makes the perfect seasonal side dish to bring to a potluck or Thanksgiving dinner. . For Pecan Paprika Tilapia Recipe:

1 lb tilapia filets
½ cup pecan meal (ground raw pecans)
1 tablespoon ground paprika
1 teaspoon salt
1 large egg
¼ cup coconut oil

In large shallow dish, mix together pecan meal, paprika, and salt.
In another shallow dish, whisk egg.
Dip each fish filet into egg and then dredge in pecan mixture.Heat oil in large skillet over medium-high heat.
Add fish to skillet and pan fry for 3 to 4 minutes per side, flipping once. Fish will be done when white and flakey throughout and turning golden brown on crust. Serves 4.

For Bacon Brussels Sprout Toss:

4 slices bacon
¼ cup finely minced sweet onion
1 teaspoon paprika (sweet or hot, your preference)
1/3 chopped raw pecans
1 tablespoon apple cider vinegar
¼ cup wine or cooking wine
2 tablespoons real maple syrup
1 teaspoon garlic paste
1 lb shaved Brussel sprouts

In large skillet, cook bacon over medium heat until crispy. Remove bacon from skillet and crumble up (set aside); reserve about 2 tablespoons of bacon drippings in skillet.
In same skillet with drippings, add paprika, onion and pecans; stir over medium-high heat for several minutes until nuts are lightly toasted, onions are softened and paprika has become fragrant.
Add vinegar and cooking wine to skillet; stir quickly for 1 minute to deglaze pan. Lower heat to medium and add syrup and garlic paste; stir combine.
Add shaved Brussels sprouts (either slice thinly with sharp knife or mandolin or buy prepared) to skillet and saute for approximately 3 to 4 minutes, stirring frequently, until beginning to soften and caramelize.

Tips: Finely slice the Brussels sprouts with a knife or mandolin – or just by them pre-prepped from the produce section of your market. Also, it’s important to add the paprika to the beginning of the saute so the spice has time to bloom, lending a richer and deeper flavor – this is a trick of trade with chefs Also, I want to share with y’all an upcoming event that so matches my personality and interests, I’m assuming it must have been put together specifically for me! But, I want you to come join the fun too – it’s the Fit Foodie 5k Weekend hosted by Cooking Light and Health magazines. In addition to the 3.1 mile race, there are gourmet tastings from Texas chefs, fitness demos, sunrise yoga, an obstacle course and boot camp. Allison Sweeney from The Biggest Loser television show will be there signing her newest book and showing support for the race beneficiary, City of Hope. City of Hope is a leading treatment and research center for cancer, diabetes and other life-threatening diseases – 10% of all race entry proceeds benefit this official charity.

The Fit Foodie Weekend is coming up quick (Sept. 12 – 14), but it’s not too late to register! Use the promotion code FITFORK and get 10 percent off your registration. Please let me know if you are coming by sending me a note in the comments – I’d love to plan a meet up! Disclaimer: This post was sponsored by Foodie.com, however all opinions, comments and recipes are my own. Also, I am an ambassador for The Fit Foodie Race Series – whoot, whoot!

8 Healthier Herbed Snacks + Instantly Fresh Herb #Giveaway

Posted on August 29, 2014 by Jennifer FIsher

Have an urge to snack, but looking for something with less salt yet still loads of flavor? In honor of Eat Less Salt and More Herbs Day (and yes, that’s a real food holiday), I have rounded up some healthy snack recipes that use herbs like rosemary, basil and lemongrass to magnify flavors and minimize salt. While too much sodium in your diet can contribute to high blood pressure and other medical concerns, it’s not completely evil – for example, athletes need to constantly replenish salt and other minerals lost through sweat. So, even if you’re not giving salt the complete shake off, making your own snacks at home gives you complete control over the amount of sodium consumed. And, I don’t know about you, but I like to be in control!

I’m also giving away Litehouse Food’s Instantly Fresh Herbs – the whole kit and caboodle, every herb in the product line! You know how a handy man totes around his tool box and a chef won’t travel anywhere without his professional knife set? Well, I won’t step foot into my kitchen to make a meal without these freeze-dried herbs on call in the pantry — I’ve become totally spoiled! Sure, fresh herbs are fabulous when you have the time and talent to grow them or have an enormous food budget – I’m a bust here on all counts. To me, traditional dried and ground herbs have always seemed (and tasted) boring, but these Instantly Fresh Herbs kick up the fun and flavor. Able to stay for months on end in the pantry, these freeze dried herbs rehydrate beautifully when coming into contact with moisture in a recipe. And, with 17 different products in the line, you can combine multiple herbs to get great flavor – the possibilities are almost unlimited. For example (and I calculated the combinations), there are 680 different ways to combine just 3 of the herbs in the Instantly Fresh product line! For reals!

Italian Herb Parmesan Popcorn An easy toss of herbs and cheese turn plain popcorn into the main attraction of your next movie night. Stop dousing your popcorn with salt and start herbing it up!
Fruit Herb Pops: With three yummy flavors, you’ll want to eat these frozen treats all at once! Hmmm, but which to try first — Pineapple Coconut Ginger Pops, Mango-Strawberry-Lemongrass Pops or Black Cherry Blackberry Pops?
Herb Goat Cheese Logs – These cheese logs owe their festive good looks and fine flavor to a combination of Instantly Fresh herbs – follow the appetizer recipe or create your own herb combos to serve with crackers, bread or veggies.
Oven Baked Dill & Sea Salt Potato Chips — So much crunch and crazy flavor, without any of the salty, fatty “feel-bads” of regular potato chips.

Trio of Herbed Teas – Complement your sensible snack with a refreshing ice tea steeped with spices and splashed with fruit and its natural juices. Pick from Jalapeno Pineapple Infused White Tea, Creamy Lemongrass Black Tea or Basil Peach Green Tea.
Cilantro Lime Feta Compound Butter – Butter elevated with herbs and other flavorings will turn ordinary snacks into the extra-ordinary. Spread a thin layer on French bread slices and toast for a simple homemade crostini.
Herbed Rooted Veggie Fries – Greasy drive-thru fries don’t have nothin’ on these delicious baked fries made from nutritious root vegetables. Use sweet potatoes, parsnips, beets . . . or even traditional potatoes to make this herb-dusted, to-die-for finger food.
Basil Fruit Kebabs – I call fruit “nature’s candy” – when threaded on a skewer and sprinkled with fresh basil snips, it’s a sweet treat on a stick that no one can resist (nor should they)!

Win 17 jars of herbs!

So are you ready to win herbs?!

One reader will win every herb in the line of Litehouse Food’s Instantly Fresh Herbs – 17 different varieties in all!

To enter the giveaway, please follow the instructions in Rafflecopter below:

a Rafflecopter giveaway

Bunch of Healthy Recipes for Banana Lover’s Day

Posted on August 27, 2014 by Jennifer FIsher

Happy Banana Lover’s Day! I really NEED to celebrate this “a-peeling” food holiday – my potassium levels need a boost thanks (or no thanks) to all this hot weather running. In addition to keeping muscle cramps away, I think bananas are just a great all-around fruit. Not only are they cheap and tasty, but bananas are filled with fiber, antioxidents and other nutrients needed for optimal health. Bananas are also a great source of tryptophan which the body converts into serotonin to get you in a good mood!

So, let’s peel a banana and get happy! Here are some of my favorite ways to enjoy bananas:

Eat a banana on or with your cereal. Better yet, pour banana-flavored Core Power over healthy cereal for an extra punch of protein.

Cinnamon Banana Peach Protein Smoothie – Add ½ frozen banana ,frozen peach slices and a sprinkling of cinnamon to your choice of milk (almond, soy, Core Power) and blend with ice until smooth. It’s the cinnamon and natural sugars that help with alertness and brain function.

Grilled Chocolate Raspberry Banana Boats – Say goodbye to the end of summer grilling with these warm and gooey sweet treats – kinda like s’mores, but so much better!

Baked Banana Protein Donut Holes – Take one step out of the morning rush by baking a batch of these mini-bites the night before – just grab a coffee along and you’ve got a decent breakfast to eat on the go.

Multi-Grain Peanut Butter Banana Muffins – The kids love to discover these moist muffins in their lunch boxes and often request them as an afternoon snack –I like to eat mine as a refueling reward after a workout. So delicious and they freeze well, too!

Not So Chunky Monkey Granola – This healthy granola recipe uses mashed banana as the binder and is speckled with freeze-dried banana chunks and chocolate chips – yum!

Bananas Foster Parfait — Check out this scrumptious yet sensible treat from CookingLight.com made with Greek yogurt, pecans and bananas — I won’t even tell if you use rum! If you don’t have enough BANANA INSPIRATION yet, check out this collection of 75 Banana Recipes!

Wrap crown of banana bunch with plastic wrap to delay over-ripening.

Did you know if you put plastic wrap around the crown of bananas, the bunch will keep for 3 – 5 days longer. I learned that fruit-lovers fact, along with some other really freakin’ awesome ways to keep produce fresher longer, from fellow Fitfluential Ambassador Jill Conyers. Also keep in mind that bananas produce more ethelyne gas than any other fruit; so, you’ll want to keep them alone in their own area on the counter to maximize freshness – not in a mixed fruit bowl!

So, how many bananas do you eat a week? What is your favorite banana recipe?

#MyAdventure with Artichokes & the Art of Yoga

Posted on August 25, 2014 by Jennifer FIsher

Okay, random enough for you – artichokes and yoga?! Well, actually the pair makes perfect sense to me since discovering new ways to cook favorite foods and pushing myself into challenging and sometimes even uncomfortable situations (literally) are two of the ways I satisfy my adventure-seeking soul.

I was very excited, yet a bit skeptical, when Icebreaker.com invited me to try out their New Zealand Merino wool fitness, outdoor and travel clothing for my next adventure. My first thought was wool in August – now that will definitely be a memorable experience! However, this company makes clothing in all weights that perform beautifully in the extremes of weather – cold and hot! The clothing I ordered didn’t itch like traditional wool, didn’t leave me feeling sticky and clammy like synthetics and was never soggy or stinky like cotton can be.

The Villa Plume Dress (above) is my new favorite dress – which is a huge testament to its awesomeness because I love LOVE dresses and have a closet full to compete! What I appreciate about this 200-lightweight wool dress is that it feels as comfy as wearing my favorite nightgown around town, but is super stylish and dressy enough for business meetings or just heading to the market to shop for – ARTICHOKES! Plus, for summer trips – I just tossed it in my luggage and it came out totally wrinkle-free!

So, on a trip to Mount Vernon this summer, I packed along some other Icebreaker gear – the Siren Hipkini Underwear. Sorry, you’re not going to get to see me modeling these panties (ha) but trust me – the underwear are under there! While I was traipsing through George Washington’s lower gardens looking at the bounty of fruit and vegetable crops (including one of his favorite — the artichoke!), I thought I was going to melt – it was pushing 100 degrees and the Potomac River humidity was only adding to the sweatfest. Thank goodness for my lightweight wool undies – they wicked moisture right away and were quick to dry. Too bad Martha and her ladies in waiting didn’t have these itty-bitty green bloomers!

I also was able to try out the Women’s Multi-Sport Ultra-Light Micro Socks as I ran around the Mall in Washington, DC – lightweight for summer sports, non-chaffing toe seams and cute colors! I’ll be stocking up on more of these for my upcoming race season!

At artichoke growing in the garden at Mt. Vernon.

When I got home from #MyAdventure, I really had a hankering for those artichokes I saw growing in George’s garden. I’ve always purchased artichokes already prepared and marinated from my local gourmet store — Central Market has some delish ones on the deli bar. I’ve seen recipes for grilling artichokes and steaming artichokes the way my mom did back when I was a kid (I remember my parents dipping artichoke leaves into garlic butter as a special appetizer), but I was always a bit intimidated by these big thorny thistles.

Then, I had a light bulb moment – why not make them in a slow cooker? The low, slow cooking method would surely yield a tender treat – and I was right! Plus, I loved the convenience of just popping them in the slow cooker and then leaving to run errands for a few hours rather than standing around in the kitchen waiting for them to steam for 45-ish minutes. Also, instead of a decadent butter dip – I added a drizzle of Caesar dressing and a few Parmesan cheese sprinkles to keep things healthy. It’s a recipe I created for Litehouse Foods; check it out for the rest of the story and more mouthwatering photos!

Caesar Slow Cooker Artichokes Recipe

3 medium artichokes
3 lemons (divided)
1 ½ cups chicken broth
1 cup white wine or cooking wine
1 tablespoon minced garlic
1 bay leaf
2/3 cup shaved or grated Parmesan cheese
½ cup garlic croutons crushed into crumbs
4 – 6 ounces Caesar salad dressing (I used Organic Caesar from Litehouse)

Prepare artichokes by first washing under water and shaking dry. Next, cut off stems and remove small lower leaves with paring knife. With larger knife, cut ½” off the top of artichokes to remove the prickly spines. Use kitchen shears to snip off remaining spines on lower leaves. Cut one lemon in half and rub on exposed areas of artichoke to prevent oxidization.
Pour broth, wine, garlic and bay leaf into bottom of 4 quart slow cooker. Place artichokes, bottom side down into slow cooker. Cut second lemon into slices and place a slice on top of each artichoke. Add remaining slices of that lemon to the broth mixture. Put lid on slow cooker and cook on high for approximately 3 hours, or until softened and leaves pull off easily.
Transfer artichokes from liquid to serving platter. While still hot, gently squeeze to pull apart leaves and stuff with bits of Parmesan cheese and crouton crumbs. Sprinkle remaining cheese and crumbs on tops of artichokes. Drizzle artichokes with Caesar Dressing and serve with third lemon that has been cut up into wedges.

The rest of #MyAdventure focuses on the “art of yoga” or in my case — it’s often “the agony of yoga.” I used to be a very flexible person but that bendiness got left behind a long time ago. However, I’ve been trying to build a few minutes into each day to practice some yoga moves to reclaim my flexibility – I hope the focus on a greater range of mobility will keep me from getting injured in my running and workouts as I get older. The fitness wear from Icebreaker was perfect for my little yoga session — check out the cool and comfortable Dart Shorts and Sprite Racerback Tank from Icebreaker. These items were ultra-light weight (150 gauge wool) and super soft — almost like wearing nothing!

If you haven’t tried working out in wool, you definitely should! Head over to Icebreaker, they are having a great end-of-the-season sale and have free shipping on orders over $99 and have a “love it or send it back” policy with free return shipping. I will definitely be trying out their cold weather gear come ski season – I am always the one that is too cold and I’m not going to let that happen this winter!

Icebreaker provided me with product in return for my review, but did not tell me what to say or how to say it – all opinions are my own!

Have you ever worked out in lightweight wool?

Do you have a favorite artichoke recipe, please share!

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The Fit Fork

Benefits of Ginger & How To Use Ginger in Beverages + Smoothie Recipe

Paleo Pecan-Paprika Tilapia on Bacon Brussels Sprout Toss + Fit Foodie 5k

8 Healthier Herbed Snacks + Instantly Fresh Herb #Giveaway

Bunch of Healthy Recipes for Banana Lover’s Day

#MyAdventure with Artichokes & the Art of Yoga