Pig Out (Healthfully) on Baked Pistachio Honey Donuts!

Posted on February 26, 2014 by Jennifer FIsher

Okay, if I didn’t get you to do a double take at this drool-icious photo of Baked Pistachio-Honey Doughnuts, then Ms. Piggy will certainly grab your attention as she shows us how to “do it like a diva” when it comes to eating these yummy green tree nuts. What a fun commercial from Wonderful Pistachios, I love it!

Some people assume that eating nuts is a no-no, but that is so wrong! Nuts, including pistachios, can be part of a healthy lifestyle that embraces exercise along with a balanced diet. In general, nuts are packed with protein, fiber and heart-healthy fats not to mention a host of other vitamins and minerals. From the almond to the walnut, each variety of nut offers its own unique mix of nutritional perks – some nuts are healthier for you than others. It happens to be National Pistachio Day (2/26) and I want to give a huge shout out to this small little nut that packs a big nutritional punch.

A one ounce serving of shelled pistachios has 49 kernels, 160 calories and a variety of different vitamins, minerals and beneficial phytonutrients. For example, pistachios are rich in copper and manganese, and a good source of thiamin and phosphorus. Per serving, pistachios also offer 20% of the Daily Value (DV) for vitamin B6 and 12% of the DV for fiber. Goodness knows, we could all use a little more fiber! In terms of fat content, pistachios have a bit less fat than most other nuts, although they are still about 75% fat (that’s why you should stop at a handful). The good news is the fats in pistachios are the “good” kind of fats, monounsaturated and polyunsaturated, and have been linked to supporting healthy cholesterol levels and lowering the risk of cardiovascular disease.

Another thing I love about pistachios is that they are portable and ready for an outdoor adventure (like me) and versatile enough to be enjoyed plain or dressed up (like me). Yeah, the shell might be a protective layer, but once you get down to the meat of a nut, then you’ll be glad you went to all the trouble! I always have a small pack in my purse or gym bag to snack on!

In honor of National Pistachio Day on February 26th, I’ve whipped up a healthy recipe with a bunch of these little green guys. So, crack open a can of pistachios and get cooking, this addictive recipe for Baked Pistachio Honey Donuts is both delicious and nutritious. Plus, the baked donut recipe is gluten-free, so you can enjoy all you want without worry.

Baked Pistachio Honey Doughnuts Recipe

Ingredients:

Paleo-friendly cooking spray (I used Kelapo Coconut oil spray) or simply rub down tins with a bit of coconut or walnut oil.
1/2 cup coconut flour
1/2 cup almond meal
1/4 cup ground unsalted, roasted pistachios
1 teaspoon baking powder
½ teaspoon salt
1 large egg
⅓ cup +1 Tbs almond milk
¼ cup honey
¼ cup unsweetened applesauce
1 tablespoon coconut oil
1 teaspoons vanilla extract
½ cup ground unsalted, roasted pistachios
¼ cup honey
Sea salt grinder

Instructions

Preheat the oven to 350F and lightly spray mini donut pan with baking spray.

Combine the coconut flour, almond meal, ¼ cup ground pistachios, baking powder, and salt in a large bowl; mix well. In another bowl, whisk the egg* and then whisk in almond milk*, honey, applesauce, oil, and vanilla extract. *It is best to start with the egg and milk at room temperature so that the coconut oil doesn’t congeal back up.

Pour the wet mixture into the dry ingredients and stir until just combined.

Spoon the batter into the doughnut molds. Bake for approximately 15 minutes until lightly golden brown around the edges. Allow to fully cool before topping.

To make the topping, if necessary, chop the pistachios. Microwave ¼ cup honey in microwave-safe bowl for approximately 20 seconds until hot. Generously spoon over the tops of the doughnuts and then sprinkle with ground pistachios and a light dusting of sea salt.

Yield: 12

Another popular pistachio treat that I’ve gone back to time and time again is my recipe for Paleo Pistachio Chocolate Cookies. Chocolate + pistachios = pure happiness!

Cherry Crisp Smoothie Recipe & Achieved a Goal!

Posted on February 25, 2014 by Jennifer FIsher

I cannot tell a lie, I just love cherries in every form and fashion, including straight-from-the-tree fresh to nestled collectively under a layer of pie lattice and vanilla ice cream. Cherries are a super fruit and studies are suggesting that tart cherries have anti-inflammatory properties, can reduce pain from chronic conditions and even help ease muscle and joint aches after exercise. Tart cherries rank 14 in the top 50 foods for highest antioxidant content per serving size – this is more than other popular powerhouses such as red wine and chocolate. Check out Choose Cherries for lots of great information about the health benefits of cherries

A busy-morning breakfast is anything but the pits when you’ve got the ingredients to make my Cherry Crisp Smoothie. I like to buy a big bag of frozen cherries at Costco so I’ll always have my beloved berries ready – throw in some ground oats and a vanilla protein drink (check out Core Power) and this protein smoothie will be ready in a minute or less.

Cherry Crisp Smoothie Recipe

2 tablespoons rolled oats
10 ounces vanilla protein shake (like Core Power)
2 ounces cherry juice
15 pitted, frozen cherries
1 drop vanilla liquid Stevia
Ice, as needed

Place oats in a blender and pulse until ground into a powder. Add protein shake, cherry juice, frozen cherries, Stevia and a few ice cubes. Blend until smooth, adding more ice until desired consistency is achieved. Serves 1.

This smoothie is very satisfying and packed with protein, but if you are looking for the real deal dessert, Cooking Light has a delicious recipe for Cherry Almond Crisp. What I love about making “crisps” is that you don’t have to worry about a fussy, fat-laden pie crust – just a sprinkling of grains and ground nuts on top of fruit works wonders! Plus, a little dollop of ice cream or Greek yogurt adds the perfect balance.

So, all this talk about cherries has me thinking about “the cherry on top” of my workout week. And, that would be making some documented progress on my Muscle Up skill in CrossFit. For at least a year and a half (off and on), I’ve been working on this most-elusive move and finally, finally made it up to the top of the bar (3x). What I lack in grace, I make up for in grit; I was NOT going home until I hustled my way up there. Still lots of practice needed though!

Do you have a fitness-related goal that has been a long time in the making – like a goal 5k time or getting a pull up? You can do it, just keep after it – and let me know what that goal is in the comments below so I can be your cheerleader!

Skinny Cranberry Pecan Chicken Salad + Jump Rope Workout

Posted on February 20, 2014 by Jennifer FIsher

I love chicken salad. Cool, creamy and packed with lean protein, chicken salad is a go-to meal on my family’s overscheduled evenings. With multiple obligations that have us crisscrossing each other’s paths, I make dinner less stressful and more healthful (avoiding fast food) by whipping up a big batch earlier in the day, plate it up on lettuce and leave waiting in the fridge for self-serve meals as people arrive home.

Unlike deli chicken salads, my recipe for Skinny Cranberry Pecan Chicken Salad is much friendlier on your figure. No-fat Greek yogurt replaces most of the mayonnaise used in traditional chicken salad; just a bit of reduced-fat mayo is added in for the familiar flavor. Dried cranberries add a hint of natural sweetness and toasted pecans give a satisfying crunch! Serve on lettuce (my favorite way) or sandwich between bread, dollop atop crackers or roll up in a wrap.

Skinny Cranberry Pecan Chicken Salad Recipe

4 cups shredded, cooked chicken breast
2/3 cup diced celery
1/4 cup green onions, sliced (including tops)
3/4 cup dried cranberries (no sugar added)
1/2 cup pecans, toasted
2 tablespoons reduced-tat mayonnaise
6 ounces 0% fat plain Greek yogurt
2 teaspoons lemon juice
½ teaspoon dry mustard powder
Salt & pepper to taste
Romaine Lettuce, chopped

Add first 9 ingredients to a large bowl, and stir with a fork to combine. Add salt and pepper to taste.
Refrigerate for 30 minutes to overnight before serving. This gives the flavors time to mingle.
Serve over a bed of romaine lettuce.

Serves 6.

Now that you’re fueled up with a healthy salad topped with Skinny Cranberry Pecan Chicken Salad, you’ll have plenty of energy later in the day to knock out my “Just Jump & Plank” WOD I created for Core Power. All you need is a bit of space and a jump rope and you’ll be getting a great cardio workout along with some core-strengthening action. Have fun!

Pardon Me, is That a Parsnip Apple Muffin?

Posted on February 18, 2014 by Jennifer FIsher

When the kids came home from school today, they opened the door to a delicious scent – home baked muffins straight out of the oven! As I let them dig in and reveled in the rare compliments that seem to only come my way when I bake goodies, I chuckled silently under my breath. Yup, these muffins held a special secret — I snuck some parsnips in there!

Despite the trickery, my recipe for Parsnip Apple Muffins is a winner with shredded sweet apple and bits of delicately flavored parsnip, a close cousin to the carrot. I’m always looking for new ways to add extra fruit and veggies to the family table. Personally, I could eat a huge plate of lettuce and vegetables with every meal, but sometimes it takes a bit more creativity to convince my children – for example, baking parsnips, carrots and beets into crunchy-on-the-outside, soft-on-the-inside fries was a big hit (check out the Baked Root Veggie Fries Recipe here).

WholesomeSweeteners.com has lots of yummy Organic Raw Agave Syrup flavors.

Instead of white sugar, I used raw agave syrup. I’ve been having lots of success using this lower Glycemic index ingredient in both raw preparations and baked goods – agave syrup adds sweetness, but without the huge blood sugar spike. I’ve also found that not as much agave syrup is needed to replace sugar; I’m happy with about ¾ cup agave syrup, or a little less, as a substitution for 1 cup of sugar.

Parsnip Apple Muffins Recipe

4 large eggs
¾ cup canola oil
4 ounces unsweetened applesauce
¾ cup Wholesome Sweetener Raw Blue Agave Nectar – Cinnamon*
2 cups shredded fresh parsnips
1 cup shredded apple
2 1/2 cups whole-wheat flour
1 teaspoon baking soda
1 teaspoon baking powder
½ teaspoon salt

Preheat oven to 350°F. Line two (12-ct) muffin tins with paper liners or mist with baking spray; set aside.

In large bowl whisk together eggs, oil, applesauce and agave syrup. Stir in shredded parsnips and agave. In a separate bowl, mix together flour, baking soda, baking powder and salt. Mix dry ingredients into wet ingredients until just combined.

Divide batter among muffin cups and bake until deep golden brown and toothpick inserted in center pulls clean, approximately 20 minutes. Cool muffins on a wire rack.

*If using unflavored Agave syrup, add 2 teaspoons of ground cinnamon to recipe.

Heart-Thumping Cardio Workout + Chocolate Cherry Cordial Cups

Posted on February 16, 2014 by Jennifer FIsher

Okay, confession. I got so sidetracked with chocolate on Valentine’s Day that I forgot to post my “I Heart Cardio” Workout. But here it is below, in all its glory. I’ll be doing it a couple times this week to balance all the sweet treats I’ve been indulging in!

To me, chocolate is almost always the solution, regardless of the problem. My husband knows he doesn’t need to buy me fancy baubles and beads; he only needs to restock my chocolate stash. I start the day with a few dark chocolate chips along with my mug of chai and end the day with a hot chocolate. Did you know that a recent study in the scientific journal, Neurology, featured a study that supports evidence that drinking two cups of hot cocoa a day helps reduce cognitive decline in older people?! Other researchers have suggested that dark chocolate can help reduce cholesterol levels. For both these assertions, it’s the flavinols from the cocoa bean that are the hero. I’m not taking any chances, so I’ll keep on eating (and drinking) chocolate!

Enjoying hot chocolate after a blustery half marathon!

Speaking of eating and drinking chocolate, I don’t think I’ve ever shared these super cute Chocolate Cherry Cordial Cups. I made them with a dark chocolate (better for you) and filled them with a yogurt dip from Lighthouse Foods and topped with a cherry! You could substitute fillings and toppings to suit your tastes! Check out the full recipe.

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The Fit Fork

Pig Out (Healthfully) on Baked Pistachio Honey Donuts!

Cherry Crisp Smoothie Recipe & Achieved a Goal!

Skinny Cranberry Pecan Chicken Salad + Jump Rope Workout

Pardon Me, is That a Parsnip Apple Muffin?

Heart-Thumping Cardio Workout + Chocolate Cherry Cordial Cups