Watermelon Memories – Day 1 #LivingOnTheWedge

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Blog about Watermelon

Ready, set, make memories! Summer is in full swing and I have been living on the “wedge” since the very afternoon my children’s schools let out for break. This “wedge” isn’t the crazy-busy, over-scheduled, about-to-have-a-nervous-breakdown ledge from where I just recently teetered, holding on by only thread. Instead, this “wedge” is the sublimely sweet, slow-motion, swing-by-a-rope-over-a-creek and hang-out-with-the kids kind of attitude adjustment that was way overdue. So, what’s behind this purposeful change in perspective and ready to fuel my memory making?  Watermelon, of course! Every single day this week, I will be sharing facts, tips, recipes, and other just plain awesome uses for my favorite fruit (well, actually it’s a vegetable, but I’ll get into that later) – WATERMELON!

Fun times at the lake last weekend. Where's the watermelon? Well, not a slice left in sight for our family photo!

Fun times at the lake last weekend. Where’s the watermelon? Well, not a slice left in sight for our family photo!

Just one look at a watermelon and I feel relaxed and worry-free — it’s like a day at the lake and a day at the beach all rolled into one! Plus, when I take a big, juicy bite, it’s like being transported to the magical age of six or seven. It’s interesting how certain foods are forever associated with warm-fuzzy feelings and memories. With peak watermelon season (and National Watermelon Month) happening in July, it’s no doubt that many of you also have great memories of watermelon – fireworks, parades, picnics, seed-spitting contests, thumps and such! Watermelon also has me recalling fireflies caught in a jar, rivers traversed in tied-together ‘tubes, and permission to eat all the watermelon I wanted because “there’s no way it was fitting in the fridge.”

cupcake made from watermelonI have even more great memories interwoven with watermelon because my birthday is in July – in fact, it’s just a couple of days away! So, what is the perfect gift for the gal that has everything — how ’bout a big ole watermelon with a bow on it!

This year, I’m requesting my kiddos make me these cute and healthy Watermelon Cupcakes as their birthday gift to me.

 

 

Even though a slice of watermelon is pure heaven, I’ve also used watermelon as an ingredient in many of my healthy recipes – both sweet and savory. However, I’m terrible about organizing my recipes, so I’ve created this “Living on the Wedge” Watermelon Board on Pinterest to help me keep the memories alive so that I can recreate them again and again!  I’d love for you to follow the board and if you have recipes, tips or anything watermelon related, please follow the instructions to join as a pinner to the group!

 

watermelon pinterest board

Remember, I’ll be sharing a week’s worth of sweet ideas on how to use watermelon in recipes, running, workouts and more, you really don’t want to miss any of this #LivingOnTheWedge – so come back to visit every day!

The National Watermelon Promotion Board is providing me with compensation to share my love of watermelon. However, the opinions and content (unless otherwise noted) shared are my own and NWPB did not tell me what to say or how to say it.

Also, I’m hosting a giveaway for a fun Watermelon Prize Pack featuring all of these goodies, enter via the Rafflecopter app below.

watermelon giveaway

a Rafflecopter giveaway

Just Picked Possibilities – Fruit & Veggie Recipes + Grilled Steak Salad

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Snapping peas, shucking corn, wandering through the woods in search of huckleberries – the chores of summer have me salivating!   Fresh fruits and vegetables are the cornerstone of my kitchen creations and the summer season offers so many fresh-for-the-picking possibilities.  In addition to the Any Way, Any Day Grilled Steak Salad recipe I share below, I’ve gathered up this collection of some of my favorite warm weather recipes that are ideal for outdoor entertaining! Enjoy!

Check out Just-Picked Possibilities! Summer Fruit & Veggie Recipes

by The Fit Fork at Foodie.com

If you are looking for a “no recipe” recipe that takes advantage of the season’s freshest ingredients, then my Any Way, Any Day Grilled Steak Salad will delight you with its lack of details – but let me assure you this healthy salad is in no shy in sunny day, farm-fresh flavor!  You can fix up this entrée salad on a plate or platter for dinner tonight, or package up in a mason jar to take for the best lunch break ever.  Jar salads are genius in form and function – a vibrant rainbow of goodness layered in a handy container that can be taken “to go” en route to a picnic, concert in the park, the gym, or even work (sigh). When ready to dig into the salad simply give it a shake and then eat from the jar or pour onto a plate – because it is layered in the reverse order of a typical salad, the lettuce ends up on the bottom of the plate and the salad dressing on top!

sirloin jar salad

Any Way, Any Day Grilled Steak Salad Recipe

  • 12 ounce top sirloin steak, 1” thick
  • 1 tablespoon minced garlic
  • 1 tablespoon olive oil
  • 1 tablespoon coarse ground pepper
  • 1 tablespoon coarse sea salt
  • 8 cups chopped greens (like romaine lettuce, kale, spinach, an assortment)
  •  4 cup assortment of chopped or shredded vegetables of choice (like cucumber, snap peas, carrots, radish, celery, tomatoes, etc.)
  • 1 (15-oz) can beans of choice, drained and rinsed (like black bean, chick pea, edamame, kidney, etc.)*
  • 1 cup salad toppings (like pecans, almonds, feta cheese, dried or fresh fruit or assortment)

Dressing:

  • 1 6-oz carton plain Greek Yogurt
  • 1 tablespoon or equivalent “sweet” dressing component (honey, maple syrup, agave, etc.)
  • 1 teaspoon “spicy” dressing component (Sriacha sauce, chipotle powder, Tabasco, etc.)
  1. Preheat grill to 400 F degrees.
  2. In small bowl, make a paste of garlic, olive oil, pepper and salt.
  3. Use fork tines to slightly pierce steak all over the front and bottom. Apply paste liberally to steak, rub until well coated.
  4. Grill steak for approximately 5 -6 minutes per side, flipping only once if possible. Remove when instant read thermometer registers 135 F degrees. Let rest for approximately 5 minutes (temperature should rise to 145, which is medium rare).
  5. Slice steak into thin slices across the grain. If desired, then cut slices into bite-sized pieces.
  6. In small bowl, whisk together yogurt and chosen dressing components.
  7. To assemble salad on plate, start with lettuce, then vegetables, beans, beef slices, salad toppings and then dressing. For the jar salad, dollop dressing in the jar first and then layer with vegetables, beans, beef, lettuce and then salad toppings. Serves 4.

*If lettuces and other delicate ingredients are layered at the top of the jar (away from the dressing and juicy meat), the salads will remain fresh in the refrigerator for up to 3 days.  Make ahead for busy work day lunches!

If you like the idea of jar salads, don’t miss these other two I love:

 

Thai Peanut Chicken Jar Salad

jennifer fisher - thai peanut chicken salad - main option 1

 

 

 

 

Chopped Ancho Chicken Jar Salad

ancho chili chicken salad collage

 

 

 

 

This post is sponsored by Foodie.com. However, all commentary, opinions and recipes are naturally my own. 

 

Chipotle Ranch Sweet ‘Tater Burrito Bowls & Frenemy Partner Workout

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thefitfork black bean sweet potato burrito bowl

I’m still riding the black bean train for a fast, flavorful and fiber-packed meal – toot, toot! All kidding aside, a big Crockpot of homemade black beans will last the better part of a week. If you don’t want to go to the time and trouble of breaking out the slow-cooker (geeze, it can be a hassle), canned black beans are a decent option and I always make sure I have the pantry stockpiled. And, sweet ‘taters, too!

Earlier this week, I shared Black Bean, Zucchini & Corn Tacos as a delicious, nutritious option for a simple yet super-yummy summer dinner.  Since I had leftover beans that I couldn’t let go to waste, I convinced my husband to NOT go to his favorite casual burrito joint for dinner – I’d make him my healthy version of a burrito bowl instead! What I love about making burrito bowls at home is I can be as creative as I want, plus I don’t bust my budget by saying “yes” to extra avocado!

Just for the record, I first created this recipe for Litehouse Food’s blog to showcase their new Chipotle Ranch a delicious Greek yogurt dip in a just-debuted line-up of healthy goodness called OPAdipity!  Just like their very popular OPA Dressings, the OPAdipity dips have significantly fewer calories and fat (plus more protein) than traditional creamy dips and ranch dressings. By the way, Litehouse likes to keep things fresh, so you will find all their products in the produce section of your market.

vegetarian burrito bowl

 Black Bean & Sweet Potato Burrito Bowls with Chipotle Cream Recipe

  • 1 medium sweet potato (about 10 – 12 ounces)
  • 1 tablespoon olive oil
  • 1 tablespoon chopped fresh cilantro
  • ¼ cup Litehouse Food Opadipity Chipotle Greek Yogurt Dip (divided)*
  • 3 cups baby spinach
  • 1 15-ounce can black beans (drained and rinsed)
  • ½ cup prepared pico de gallo
  • ¼ cup thinly sliced red onion
  • ½ small avocado cut in slices
  • 2 ounces crumbled queso fresco cheese
  • ½ lime sliced for garnish
  1. Preheat oven to 400 F degrees.
  2. Wash and dry sweet potato; chop into approximate ½” cubes. Place on one side of rimmed baking sheet; drizzle with olive oil and sprinkle with cilantro. Add frozen corn to the other side of pan.
  3. Roast for approximately 15 – 20 minutes or until sweet potatoes are softened and beginning to crisp and corn is turning slightly brown at edges. Remove from oven.
  4. Place sweet potatoes in bowl and coat with 2 tablespoons of Chipotle Greek Yogurt Dip.*
  5. Layer spinach evenly among the bottom of two bowls. Top with dressed sweet potatoes, black beans, roasted corn, pico de gallo, red onion, and avocado. Sprinkle with crumbled cheese, add a dollop of the remaining Chipotle dip and garnish with lime wedge. Serves 2.

*If not available, mix 1 teaspoon dried chipotle powder and 1 teaspoon lime juice into ¼ cup plain Greek yogurt.`

partner workout

Even though my burrito bowl is a very healthy meal, I feel like I need to leave you with a workout so you can take advantage of it’s magical refueling powers– how about the Frenemy Heave & Haul – the partner workout you’ll love to hate. Say hello to tire flips, burpees, planks and a race to the finish – oh, and I forgot to mention the “partner carry.” I’d suggest picking a similar-sized friend because each person in the duo has a turn hauling – carry your partner however you can whether over the shoulder, cradle carry, or piggyback.  Just try not to laugh and strain something!

Summer Suppers – Black Bean, Zucchini & Corn Taco Recipe

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Y’all know I like to get my daily dose of lean protein — particularly beef, fish and Greek yogurt (though not all mixed together)!  But sometimes I like a meal that focuses on veggies and alternative proteins – I don’t discriminate!   This recipe for Black Bean, Zucchini and Corn Tacos shows off my favorite bean source for protein (the black bean) and some yummy seasonal produce – it’s the perfect recipe for al fresco feasting, inviting vegetarians over dinner  or a #MeatlessMonday meal.

veggie black bean tacos

Black beans are plain awesome, not just because they taste good but because they work in so many different types of cuisines – South American, Mexican, Cuban, Indian, Creole, Cajun and more!  They are super-packed with phytonutrients, rank low on the Glycemic Index (meaning they provide long-lasting energy) and are, I’m pleased to report, the highest-fiber bean around.  In addition to providing 15 grams of fiber per 1 cup serving (almost 60% of DV), the same size serving offers about 15 grams of protein.

I like to put black beans in my omelets, in soup, on salads, sprinkled on baked sweet potatoes – and of course as the star of tacos.

black bean tacos

Black Bean, Zucchini and Corn Tacos Recipe

  • 1 tablespoon olive oil
  • 1 medium zucchini, chopped ¼’
  • ¾ cup fresh corn kernels (or frozen)
  • ¼ cup diced red onion
  • 1 jalapeno, seeded and minced
  • 1 cup cooked black beans, rinsed and drained
  • 1 tablespoon minced garlic
  • 1 teaspoon ancho chile powder
  • ½ teaspoon ground cumin
  • ½ teaspoon salt
  • 4 ounces queso fresco, crumbled
  • 8 tortillas (I like the corn-flour mix tortillas)
  • Cilantro springs for garnish

Add olive oil to skillet and bring to medium-high heat. Add zucchini, corn, onion and jalapeno and sauté for 4 to 5 minutes, or until veggies are softening and zucchini is starting to turn lightly brown.  Add black beans, garlic, chile powder, cumin and salt to skillet and stir around for approximately 2 more minutes, or until heated through.

If desired, lightly crisp tortillas over gas burner or in a skillet. Add 1/8 of mixture to each tortilla, top with ½ ounce of crumbled cheese, and garnish with cilantro. Serves 4 (2 tacos each)

 

watermelon pureeIf you are wondering what I’m drinking with the tacos (the pink beverage) – it’s watermelon juice and a Nuun Hydration Electrolyte Tab. In the Texas heat, it’s hard to stay properly hydrated – but Nuun is a tasty, sparkling and sugar-free way to keep everything in check. To make the drink, pour about 8 ounces of watermelon juice in a glass (just the stuff that collects in the bottom of your bowl when cutting up a melon or you can puree watermelon chunks) and add ½ Nuun tablet in the flavor of your choice – they even have watermelon!

Just a little hint of things to come starting July 1 – WATERMELON!!! I’ll be talking all things watermelon , every day, for one week – including how watermelon juice actually can benefit athletic performance and recovery!

So, what are you eating for dinner tonight? Please share in the comments, I am always looking for new ideas!

Tighten Your Tummy Workout + My Personal Favorite Ab Exercises

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After having three kids (who are all teens now), I never thought I’d see my abs again. Well, actually, even though I’ve been at a reasonable weight my whole life and a more-or-less competitive runner since my mid-twenties, I’m not sure if I had EVER seen the elusive abdominal muscles. No wonder, my lower back and lower stomach would be the sorest places on my body after racing a marathon – all the strain of having to hold myself upright!

mothers with six packs

Fierce, fit and fabulous forty-something moms (well, okay the mama in the middle may not be in the club yet but she’s still a great role model of fitness).

Oh, I’d do some sit-ups here and there, but really only as a rare afterthought to a running workout.  It wasn’t until my 40s that I decided I needed to get stronger to keep up pace with younger runners. Core strength was one of the priority areas! Happy to say that after some initial suffering, I got stronger – no longer does my back hurt when I run or carry around heavy stuff.

Now that I’ve got my six-pack (BAM!) it’s just a little bit of maintenance to keep in tip-top shape – I probably work core for no more than 15 minutes, 3 times per week. Anyone can fit that into their schedule!  I’m also an advocate of full-body, functional workouts that also strengthen the muscles of a problem “middle.”

p and g everydaySo, where to start?  I found this basic workout on P&Geveryday™ – 5 Best Moves to Flatten Your Tummy. By the way, I’ve been surfing all over Proctor & Gamble’s online platform, especially the workouts, recipes and product reviews for living well. P&Geveryday™  shares practical ideas, resourceful tips and all-around good advice that that makes it easier to enjoy life – I know my crazy-busy, hectic life can use all the help it can get!  You really need to check P&Geveryday™  out along with the P&G  Facebook site that shares the same philosophy

Back to their advice on the 5 Best Moves to Flatten Your Tummy.. –you can do these simple exercises at home or at the gym to strengthen your abs and build a foundation for fitness. If you need more challenge, you can always add a weight element of if you are struggling, simple reduce the number of reps in each set. Keep it up though and soon you will be chopping down trees with your newly ripped abs!

A plank in some form or another is always in my core workout.

A plank in some form or another is always in my core workout.

I also want to share with you two ab and core exercises I personally swear by.  The first is a plank – you can’t beat the all-around core strengthening that a plank provides. Some days I do simple planks, other days I mix it up with variations like this plank on a stability ball – after holding the plan I would roll the ball up with my knees moving toward my face in a plank position.  If you are new to planks, start slow and keep good form.  Your middle and butt as tight as possible and hold a clean line –start with 15 seconds and week-by-week move up in 15 second intervals.

Another favorite tummy-tightener of mine -- rumor is Spartan soldiers did these centuries ago. Now I feel really tough!

Another favorite tummy-tightener of mine — rumor is Spartan soldiers did these centuries ago. Now I feel really tough!

Another favorite tummy-tightening exercise in my core workout routine is a Floor Sweeper.  Lie on your back and hold a moderately weighted bar over your head for stability. Keeping legs straight and together, lift heels off the ground and slowly move your legs like a pendulum, with toes going back and forth to each side of the bar. I do 3 sets of 50 reps, but you may want to start out with 15 or 20 reps.

Do you have a favorite exercise for your abs, back or all-over core? Please share in the comments as I am always looking for new inspiration!

I was selected for this opportunity as a member of Clever Girls Collective and the content and opinions expressed here are all my own.