On Being Plankful . . . . and Soup Season!

Posted on November 6, 2013 by Jennifer FIsher

Every November makes me realize how I need to be more intentionally thankful, but sometimes it is difficult to count all my blessings when I’m caught up in the busyness of life. However, if something is a priority, I need to carve out the time for it – what a person puts her focus into tends to grow. However, when I fall back into that familiar “there’s not enough time” excuse to avoid reflection, meditation, prayer or whatever you want to call it, I give myself a little kick in the butt. I have access to exactly the same number of hours per day that everyone else in the world does (including really awesome and inspirational people); I need to use them wisely.

This month, I am going to be purposefully “plankful.” I’ll set aside a mere 5 minutes per day to focus on my core strength, literally and figuratively. Literally, holding the plank position (in all it’s different variations) creates a strong core Not only does planking work just about every muscle in your mid-section and arms, it also gives you some inescapable “alone time” with yourself – ahh, the perfect time to give thanks!

Figuratively, I see the plank pose as a life metaphor for gratitude and thanksgiving. If you’ve never planked, watching someone else hold the position looks so easy. So does observing someone live a life filled with gratitude. But, both are surprisingly challenging exercises –for me anyway. The good news is that, the more I practice, the better I know I’ll become at both!

If you’d like to join me, it’s easy. Just plank for a minute or two per day, you can even work up to several sets. Spend your time in the plank pose by reflecting on all the wonderful things life has given you and how, in turn, you can show gratitude to others. You can also be “plankful” with a friend; after all, who isn’t thankful for a good friend who has your back?!

Another thing to be thankful about this November – soups! Finally, it is cool enough to enjoy soup in Texas without melting into a big puddle. Soup totally fits my lifestyle – you can make it ahead of time, toss in the season’s bountiful produce, and it almost always tastes just as good (if not better) as leftovers! Check out the 101 healthy soups from Cooking Light, there is a soup here for everyone and enough recipes to make a new soup every night for the next 3 ½ months!

I’m making Creamy Sweet Potato Soup, it was the star soup on the cover of Cooking Light this month! It looks delicious and I’m curious as to find out how it’s so creamy looking with a base of mainly chicken stock – sounds healthy and I’m always looking for a new way to use those nutritious sweet potatoes!

I’ve posted this one before, but I have a really yummy recipe for Loaded-but-Lite Baked Potato Soup (below) that is a real winner with everyone in the family. It’s hearty, healthy and perfect for those nights when it’s a bit chilly!

Party Ready! Pomegranate Jicama Salad with Roasted Cilantro Shrimp

Posted on November 4, 2013 by Jennifer FIsher

Although we’re just a few days into November, soon the winter holiday season will be in full swing. Invitations to parties galore will be popping up in your inbox and you may even be hosting a soiree of your own. If you’re anything like me, indulging in foods that have been forbidden to pass your lips for months upon months are now welcomed as the beloved, long-lost friends they are. It’s so wonderful to see you again cheesecakes, chocolate kiss cookies, mugs of eggnog and bacon-wrapped finger foods — squeal!

chocolate crinkle cookies kiss cookies thefitfork

Sometimes you just have to say “yes” to the splurge!

But, before you dive off head first into a bowl of fully-loaded artichoke spinach dip, remember – all things in moderation! I’ve said it many times before and I’ll say it again; I’ve never been a food denier. But, I do balance my splurges with healthy foods and watch my portion sizes when I know that tempting foods are coming my way.

One festive, flavorful and yet still fit dish I like to make (or bring) to parties is Pomegranate Jicama Salad with Roasted Cilantro Shrimp. I created this colorful recipe to fulfill a request for “elegant and easy healthy holiday ideas” for the Living Litehouse blog. This simple to assemble salad makes a showy statement when served as a light entrée. It can also be divided up among stemmed glasses and served as an appetizer, shrimp cocktail-style! If you’re not up to roasting the shrimp yourself, just purchase them ready to go at the chef-prepared food section of any upscale market. Guests will be impressed with the presentation and pomegranate flavor of this shrimp salad and not feel a bit guilty about overdoing it.

Ingredients

For the shrimp:
2 pounds uncooked (12 to 15-count) shrimp
1 tablespoon olive oil
1 teaspoon kosher salt
1/2 teaspoon freshly ground black pepper
2 teaspoons minced fresh cilantro
For the salad:
1 lb jicama peeled and julienned
1 medium red onion thinly sliced
1 large pomegranate peeled and arils harvested
2 Tbsp. minced jalapeno
2 Tbsp. fresh very thinly sliced green onion
2 Tbsp. fresh minced cilantro
2/3 cup Pomegranate Blueberry Vinaigrette
¼ cup salted roasted pepitas (pumpkin seeds)
4-oz. crumbled Feta Cheese

Directions

1. Preheat the oven to 400 degrees F.

2. Peel and devein the shrimp, leaving the tails on. Place shrimp on a sheet pan with the olive oil, salt, and pepper. Stir shrimp around a little to coat them in oil and then spread in a single layer. Sprinkle with cilantro.

3. Roast for approximately 8 minutes, just until pink and firm and cooked through. Set aside to cool.

3. Meanwhile, in large bowl, add julienned jicama, sliced red onion, pomegranate arils, jalapeno, spring onion, and cilantro. Pour Pomegranate Blueberry Vinaigrette over mixture and mix gently to combine.

4. Add spring mix to serving bowl or platter. Mound jicama-pomegranate mixture in the center of lettuce; sprinkle with pepitas and feta cheese.

5. Arrange roasted shrimp around perimeter.

With this deliciously nutritious and low-cal salad, you don’t have to feel guilty about taking a wild ride on the dessert cart; or, perhaps having a second slice of my Lower-Fat Caramel Apple Carrot Cake! Don’t forget to visit Living Litehouse for my recipes!

On another note, it’s less than a week until I leave for Las Vegas to battle it off spatula to spatula with the other 99 contestants in the Pillsbury BakeOff. If you missed it a few months ago, my recipe that made it through to become a finalist is an appetizer – Spicy Beef and Sweet Potato Samosas. How cute is the official apron this year? It was created especially for the event by designer Whitney Port and I can’t wait to wear it!

Pick-Me-Up Apple Pie Smoothie & #Smoovember Blender Giveaway

Posted on November 1, 2013 by Jennifer FIsher

Hello November, what a wonderful time of year! I am always so thankful for the opportunity to visit with family and friends, enjoy fabulous (mostly healthy) food and soak up the spirit of the upcoming holidays. But, to be honest, things get crazy up in the Fisher house by mid-November. School and extra-curricular activities are in full swing, meaning band concerts, sports banquets, robotics competitions, community volunteer opportunities, and more – whew! Oh, and did I mention I am running the San Antonio Half Marathon (Nov 17) and Dallas Marathon (12/8)? Through all of this, I’m also keeping up with my CrossFit — some days I just feel like I’m barely hanging on!

Some days I’m barely hanging on!

So, when I start going crazy in the mom brain, I want to reach out and grab something immediately comforting for breakfast, something like Fruit Loops or cinnamon rolls or (still being honest here) my kids’ Halloween candy. But, I know starting the day off with a carbohydrate sugar bomb makes me feel even more tired and crazy, so I try to switch my focus to protein. Starting the day off with about 25 grams of quality protein just makes me feel better, perform better and curbs between meal snacking. But, sometimes the thought of eggs yet again (although I love them) doesn’t sound so appealing compared to something like my favorite dessert. . . . apple pie!

So, why not a smoothie with the flavor of apple pie a la mode? And, why not add a little caffeinated tea to help me tackle the day? Yesterday, I whipped up a Pick-Me-Up Apple Pie Smoothie that satisfied all my morning requirements – easy, sweet and protein-packed. I tried out the recipe in the Single Serve Travel Blender Hamilton Beach sent me to test for their #smoovember promotion.

Enjoying a smoothie straight out of the blender jar. Yay, one less glass to wash!

This little blender is pretty cool; you can mix up a 14-ounce smoothie and drink it straight from the jar. That means, if you’re in a rush, you can mix up your favorite elixir and head on your way, snippity-snap. You’re not going to spill any smoothie in the car or subway thanks to the tight-fitting lid with slide-shut opening. Plus, it’s so light and compact; I’d even consider packing it in a suitcase along with my tub of protein powder for a weekend getaway. At less than 20 bucks (at Target), this blender would make an affordable holiday gift for any fitness fan on your list.

Not only am I giving away one of these Single Serve Travel Blenders courtesy of Hamilton Beach and #smoovember, but I also get to treat one of you lucky readers to its super-sized sibling – the Smoothie Smart™ Blender. The 40-ounce capacity blender is perfect when I’m making more than one smoothie at a time. One of the neatest features is the 45-second smart blending cycle that is pre-programmed with the exact number of pulses and speeds needed to whip up the perfect smoothie. And, at the end of the cycle, it shuts off automatically – perfect for this easily distracted mom. Another perk, the no-mess spout means that my countertops stay clean when serving it up into glasses.

I’m including my recipe for Pick-Me-Up Apple Pie Smoothie, you’re going to love it – and you’re going to love it even more in one of these new blenders! You know, Hamilton Beach has been making blenders for over 100 years and they really know what works best! Don’t forget to enter my giveaway at the bottom of the post.

Pick-Me-Up Apple Pie Smoothie Recipe

3 ounces water
1 cinnamon tea bag
1 medium apple, peeled, cored and sliced
2 teaspoons brown sugar
½ teaspoon ground cinnamon
¼ teaspoon ground nutmeg
¼ teaspoon ground cloves
Dash sea salt
4 ounces vanilla almond milk
1 scoop vanilla protein powder (“scoop” varies by brand)
A few ice cubes
Optional Garnish: dollop of whipped cream and cinnamon

In mug, boil water in microwave. Let tea bag steep for 5 minutes.

Meanwhile, place apple slices in a microwave-safe dish and stir in brown sugar, spices and dash of salt. Microwave mixture on high for 3 to 4 minutes; stopping once to stir. Stick in freezer to cool for a few minutes.

Remove tea bag from mug and add almond milk to help cool liquid.

Add tea-milk mixture, apples and protein powder to blender jar. Pulse mixture until smooth.

Add ice cubes and continue pulsing to achieve the desired consistency. Garnish with a little dollop of whipped cream and cinnamon for an extra treat.

Yield: 1 smoothie

Tip: I often steep the tea and cook the apples the night before, so they are already chilled for the morning. Also, you can make a warm smoothie by omitting the ice cubes and an ounce or two of liquid. Sounds weird, but it’s really good – like drinking pie! However, NEVER make the smoothie with very HOT ingredients, this can be dangerous – the lid can fly off or the glass can crack and explode.

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Fuel Up Festively – Gingerbread Cranberry Protein Granola Recipe

Posted on October 30, 2013 by Jennifer FIsher

Some might say it’s “too soon” — too soon to post a gingerbread-flavored recipe or even hint at the Christmas and winter holiday season. But, when I was in my neighborhood grocery store today, I noticed that the displays had changed overnight from pumpkins and Halloween candy just the day prior to stuffing mixes, tree trimmings and fruit baskets (yes, I shop for food every day – three teen boys)! Halloween hasn’t even officially happened yet!

Some might also say that it’s “too soon” to do another granola recipe seeing as that’s what I just shared in my last post for Pumpkin Protein Granola. But, hello – look what showed up on my doorstep today – a mountain of muscle-making products from Designer Whey as part of their 20^th anniversary celebration. I knew I had to whip up more good-for-me goodies and this time it would be Gingerbread – Cranberry Protein Granola.

Their 100% Premium Whey Protein Powder is what I’ve been using in these recipes for various protein granolas. Lots of great flavors that whisk up really easy with the liquid ingredients – no lumps or clumps! I love putting a little protein powder in my recipes; it helps me build lean muscle, gives me longer lasting energy and curbs my hunger between meals. Adequate protein for all my meals and recovery snacks (I aim for 100g a day) keeps me ready to take on the world!

A busy weekend – podium finish at 10 mile race, practicing crow pose & cartwheeling at Prevention Magazine’s #R3Summit.

Gingerbread – Cranberry Protein Granola Recipe

Ingredients:

4 cups old-fashioned oats
1/3 cup raw shelled hemp seeds
1 cup raw pecans, chopped
1 teaspoon fine-grain sea salt
1teaspoon ground cinnamon
1 teaspoon ground ginger
1/3 cup coconut oil, melted
1/2 cup real maple syrup
1/4 cup molasses
1/3 cup water
1/3 cup vanilla protein powder (2 scoops)
4 ounces unsweetened applesauce
3/4 teaspoon vanilla
2/3 cup chopped dried cranberries

Instructions

Preheat the oven to 325 F degrees and line a rimmed baking sheet with parchment paper or Silpat. In a large mixing bowl, combine the oats, hemp seed, nuts, salt, cinnamon and ginger. Stir thoroughly to combine; set aside.

In medium pot, stir in the oil, maple syrup, molasses, water, applesauce, protein powder and vanilla over medium-low heat. Use a whisk to incorporate ingredients until smooth and just starting to bubble, about 3 to 4 minutes.

Add dry oat-mixture ingredients into pot; use spatula to stir and coat evenly. Turn the granola out onto prepared pan and spread it in an even layer. Bake for 20 minutes; remove to stir up granola so that it cooks evenly. Bake for an additional 20 to 25 minutes for a total of 40 – 45 minutes.

Remove from oven and allow to cool. The granola will continue to dry out a bit more during the cooling process. Store in an airtight container.

Makes approximately 6 cups of granola.

Smashing Pumpkin Protein Granola Recipe | #DesignerWhey & #Smari Love

Posted on October 25, 2013 by Jennifer FIsher

Just for full disclosure, I was provided the Designer Whey and Smari products talked about in this post as part of a campaign for #fitfluential. Of course, the recipe and opinions are all my own!

What SUPER things are you doing today? I’m eating a homemade granola made with some powerhouse SUPERFOOD ingredients. SUPER things are going to happen today, like maybe some more partner headstands! Anyway, after you laugh at the picture, read on to find out the scoop on my breakfast (and get the recipe).

‘Tis the season for pumpkin and I’m posting my last creation for the month using this big orange gourd . . . maybe! Actually, October 26^th is National Pumpkin Day, so my timing couldn’t be better to bring you this recipe for Smashing Pumpkin Protein Granola. By the way, if you want to see my smashing of pumpkin recipes, just hop down to the bottom of the post.

I have to admit, I’ve never made granola before but it was the easiest thing ever! And, the way my husband and kids scarf it down, I am super excited that I’ll be saving a bit of money making it myself and can have more control over the ingredients. Rather than leaving it up to the cereal-making industry, I can decide the type and how much sweetener to use (like honey, agave or maple syrup) and exactly what types of mix-ins will fuel my body best. Since I like more protein with my breakfast than most store-bought granolas offer, incorporating a protein powder into the mix was my number one goal with this great granola experiment.

Designer Whey recently sent me a box packed with their awesome whey-based products to test out and the Almond Vanilla 100% Whey Premium Protein Powder seemed like a deliciously complementary flavor for my granola undertaking! You know, protein powder like Designer Whey isn’t just for making smoothies (although, it’s a darn good use)!

For my granola, I added a generous amount of nutritionally dense mix-ins including golden raisins (love ‘em), chopped almonds, pumpkin puree and shelled hemp seeds.I don’t think I’ve ever explained much about hemp seed on the blog. Shelled hemp seed is a superfood that contains all of the essential amino acids – this makes it a complete protein source and good option for vegetarians. Shelled hemp seed is comprised of 33% protein; in addition, hemp is also a good source of essential fatty acids (EFAs), magnesium, iron, potassium, fiber, and loads of antioxidants. Hemp adds a nice nutty flavor to your food; some liken it to pine nuts. Experts suggest that when cooking with hemp; keep the temperature at 325 F degrees or below to preserve the integrity of the EFAs.

So, back to the Smashing Pumpkin Protein Granola. It turned out fabulous and adding the protein powder into the recipe didn’t change the texture at all. I was swatting away hands all day until I could take the photos, and when I finally gave the go-ahead to munch – I kid you not – the batch was polished off on the spot.

I had to make a second batch to pair with Smari Icelandic Yogurt, a really super product that Designer Whey introduced me to. It sounded elusive, exotic and hard-to-find, but you can get at any Whole Foods Market.

Smari, is a thick and creamy, organic Icelandic-style yogurt available in four flavors – pure (nothing plain about it), vanilla, blueberry and strawberry. As a protein lover, what caught my eye about this yogurt is that it has more protein than most Greek yogurts. I inquired how this could be and was told that it takes 4 cups of milk to make 1 cup of yogurt versus Greek yogurt which uses 2 to 3 cups.

If you are a label reader, other good things to know – Smari uses organic cane sugar, uses Oregon fruit with no preservatives, is made with milk from grass-fed cows that live on small family farms, and uses natural tapioca starch as a thickening agent. It’s also gluten free and kosher and has 20 grams of protein, 0% fat and provides 20% DV of calcium per 6-ounce serving (pure flavor). Oh, and it has a very recycle-friendly carton. Whoot, thumbs up!

Smashing Pumpkin Protein Granola Recipe

3 cups old-fashioned rolled oats (Gluten-Free, if needed)
1/2 cup natural almonds, chopped
1/3 cup shelled hemp seed
2 teaspoons ground cinnamon
1/2 teaspoon ground nutmeg
½ teaspoon ground cloves
3 tablespoons coconut oil
1/3 cup pure maple syrup
½ cup pumpkin puree
2 tablespoons water
2/3 cup protein powder ( I used Designer Whey Vanilla Almond )
2 teaspoons vanilla extract
½ cup golden raisins

Preheat oven to 325F. Line a large baking sheet with parchment paper.

Place oats, almonds, hemp seed, cinnamon, nutmeg and cloves in a large bowl; mix together.

Place the coconut oil, syrup, pumpkin, water and protein powder in a medium saucepan. Turn heat to medium and whisk until mixture is smooth, thick and creamy and just beginning to bubble. Remove from heat and whisk in vanilla.

Pour oat mixture into pot, stirring to combine and coat. Pour mixture out evenly on baking sheet lined with parchment paper or silpat.

Bake in preheated oven for approximately 45 minutes, stirring once or twice. If granola still seems moist, keep baking in 5 minute increments until dry. Remove from oven and let cool completely on sheet. Crumble up in bowl and stir in raisins.

Store cooled granola in an airtight container for up to 2 weeks, or freeze for up to 2 months.

More Pumpkin Recipes (in case you missed them!):

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