Cleaning Grill Grates for More Flavorful and Safer Food

Posted on April 25, 2022 by Jennifer FIsher

This post is sponsored by Grill Daddy. Save 10% with code: JF10

If it can be eaten, I’ve likely tossed it on the hot grates of my grill. Grilling lean proteins like beef, chicken and fish along with a rainbow of fruits and veggies is the fuel for my active lifestyle. Plus, it gets me out of the hot kitchen and into the fresh air, sparking my creative side and serving up tasty benefits! Talk about a win-win-win!

Grill Master, Jennifer Fisher of thefitfork.com

Despite all this happiness making and eating my grilled recipes, I’ve never felt like a winner when cleaning a grill afterward. It’s nasty, messy, stinky and requires more elbow grease than I care to give when the backyard “party” is over. And, honestly, I never felt my grill-cleaning skills were up to par. I’m embarrassed to say, I often just ignored cleaning my grill in the past.

However, as they say, “when you know better, you do better.” Check out these reasons why you should make a quick clean of your grill grates after EVERY use and discover a tool from Grill Daddy that makes it safe, speedy and super effective! (Use discount code JF10 to save 10-percent)

Grill Daddy Pro Grill Brush - made in USA, #1 rated grill brush, safe, effective and eco-friendly. Save 10% code JF10 at buygrilldaddy.com

Why Should I Clean My Grill Grates?

Flavor Saver: Burned food crusted to the grates courtesy of the previous grilling sessions could end up on your current meal, lending an unwanted flavor profile. Nobody wants old fish flavor on their grilled corn cobs.

Bacteria & Fungus Buster: Cleaning your grill also helps reduce the chance bacteria will colonize on the grates. Fungi like mold also grow on organic matter, and that’s pretty gross to be around food. Leftover meat of food bits stuck the grill and abandoned to fester are just open invitations to getting sick.

Pest Protection: Ensuring a clean grill, free of food and grease, will also keep unwanted pests from calling your grill their new home and dining establishment – the Roach & Rodent Motel. Trust me, word gets out in the pest population when you have accommodations “ripe” for the picking. Heck, I think a racoon could even lift up the handle and climb in to scavenge.

Long-term Health: Not trying to use scare tactics here. But studies have indicated that cooking meats at a high temperature creates polycyclic aromatic hydrocarbons (PAHs) which are carcinogenic. PAHs are created when meat juice drips onto coals, grates and other hot surfaces causing flames and smoke – then they stick you’re your food and are left behind as burned bits on the grates. You can minimize your risks by cleaning your grill, avoiding flare-ups, not burning food, and using a gas grill rather than charcoal. Also, marinade meats for 30 minutes prior to grilling helps create a barrier.

Easier Deep Clean Later: When you clean your grill grates on a regular basis, it makes your end-of-season grill clean-up overhaul much easier. In terms of the grill grates, they can be removed and soaked in a vinegar-baking soda-water solution and then scrubbed down again — if you’ve been taking care of the grates from the start, the process will be so much easier because not much will be left to scrub down.

Grill Daddy grill brushes are safe, eco-friendly, and effective!

What is the Best Grill Brush?

I’ve used quite a few grill brushes and even the “onion’ method where a halved onion is rubbed across the hot grates to clean. I’ve never used a sponge, that’s just a nasty way to move bacteria around. Most of my previous grill cleaning tactics yielded lackluster results. Stubborn areas on the grates still remained gross, bristles fell off with the potential of ending up in my food (so unsafe), or I just gave up early because my hands were to close to the heat and arms getting fatigued.

But, the Grill Daddy brushes are my new favorite grill tool. This innovative grill brush cleans the grill with the power steam. It’s really a simple concept, but one that is so clever and unique it’s been patented. There are no chemicals or batteries needed for the grill brushes and the two brush heads feature “bristle lock” technology, stainless-steel bristles that are highly secured in place, to help ensure food safety for your family. When the brushes show signs of wear, you can order new brush replacement parts.

How Do Grill Daddy Grill Brushes Work?

Simply pour water into the reservoir of your steam grill brush, heat up the grill and then use the ON/OFF lever to release the water a bit at a time. When that water hits the hot grates, it creates steam which helps loosen the food particles, grease and burned on gunk. While the steam is doing its job, use the wider side in a crosswise direction to eliminate grill residue or, for mor stubborn areas, flip the brush around and unleash to power of the three-row, crud-buster scraper. Other nice features I appreciated in the Grill Daddy Pro model I have is the large size – 22-inches keeps my hands from getting too close to the searing heat. Also, the larger reservoir holds up to 16-ounces of water, making it last long enough without refilling to clean a large, nasty grill.

Grill Daddy brushes are also made in the USA and offer a satisfaction guarantee. If you are fired up to try one (pun intended), then use my Grill Daddy discount code to save 10% — Go to BuyGrillDaddy.com Grill Daddy coupon code JF10 at checkout. — So perfect for upcoming backyard barbeques, Father’s Day gifts, gifts for women and men who grill, and gifts for grillers.

No-Bake Strawberry Chocolate Cheesecake Bomb for One

Posted on April 13, 2022 by Jennifer FIsher

This better-for-you, no-bake, single-serving dessert is an explosion of flavor without fallout. Only 200 calories per the single ginormous bomb of deliciousness! All the adjectives I crave in a quick dessert – creamy, juicy, chocolatey, and healthy!

Satisfy your sweet tooth with this single-serve strawberry recipe stuffed with cream cheese and covered in a no-bake chocolate oatmeal cookie. Gluten-free, no added sugar.

Cooking for one dessert recipes are a favorite of mine – I can make just enough to satisfy me at the time, without lots of leftovers sitting around tempting me. Plus, I have young adult sons – they tend to want decadent desserts while I go for the more mindful recipes that fuel my sports goals.

This strawberry cheesecake bomb is based on a childhood favorite recipe, no-bake oatmeal cookies. You just quickly microwave unsweetened cocoa, milk and sugar option (old days we used real sugar, today I’ve used a lower-carb monk fruit blend). Be careful it doesn’t boil over your bowl. Immediately stir in nut butter of choice, oats and coconut.

While this quick strawberry dessert sets up for 5 minutes in the freezer, hull an extra-large strawberry (or two smaller ones) and stuff with a bit of cream cheese (no need to sweeten it, this no-bake dessert recipe is already sweet enough.

Just mush and mold the cookie dough over the stuffed strawberry, then pop in the freezer for another 5 minutes to firm up. It’s not the most attractive thing as a whole, but when you slice it open or bite in you see the layers – that vibrant red of the berry pops and the cream cheese, well, looks so creamy!

This strawberry dessert for one is gluten-free and 200 cal per serving with 12g fat, 24g net carb, 6g protein! Enjoy!!!!!

This post contains affiliate links.

No-Bake Strawberry Chocolate Cheesecake Bomb

Ingredients

2.5 Tbsp. granulated sweetener cup-for-cup sugar alternative
1 tsp. unsweetened cocoa powder
1 Tbsp. milk
1 Tbsp. creamy nut butter
1 Tbsp. old-fashioned oats
1 Tbsp. unsweetened shredded coconut
1 extra-large strawberry or two smaller
1 tsp. cream cheese

Instructions

Mix together sweetener, cocoa powder, and milk. Microwave on high for 45 seconds, watching to ensure it doesn’t overflow. Remove, immediately stir in nut butter, oats and coconut. Stick in freezer for 5 minutes. Meanwhile, hull strawberry and stuff with cream cheese. Remove dough from freezer, mold around strawberry. Return to freezer for 5 minutes to set up. Remove and enjoy!

Recipe Notes

This strawberry dessert for one is gluten-free and 200 cal per serving with 12g fat, 24g net carb, 6g protein! Enjoy!!!!!

Live Life Fully, Don’t Stress Little Problems! Mind & Body Products to Help

Posted on April 11, 2022 by Jennifer FIsher

This post is sponsored by BabbleBoxx #TENApartner

Living life to the fullest reaps so many rewards and opportunities. You love more, you feel more, you see more, you do more, you move more, you give more. But living life, in general, creates little “issue areas” that can put a damper on ‘seizing the day’ if you allow it.

Mind and Body products to help with life's little issue areas.

Check out four life “issue areas” for me and the mind and body products I’ve been using to help me keep my self-confidence at 100% so that I can live my 110% best life!

NO MORE GETTING HANGRY

Pursing all the things I love (plus life’s obligations) sometimes gets my schedule overbooked and puts me on the go-go-go. In the past, this has led to a skipped meal or not having time to grab a post-workout snack. Missed opportunities for nourishment and refueling are not good for my general health and wellness. Getting hangry between meals is the WORST – not just for my body, but for friends, family and innocent bystanders. However, when I make a priority of eating to fuel my goals and staying on top of timing my protein through the day, life is GOOD! Point of reference, I try to get 25-30g protein at each meal, and 10g for snacks.

Nutrition products for Tone it Up are delicious., plant-based and offer a great way to boost protein intake for the day. Try the protein cookies and protein bars. — *Protein Bars and Protein Cookies from Tone It Up*

Tone It Up nutrition products helps me meet my snack-time protein goals and soothes my notorious sweet tooth in a better way. The Plant-Based Protein Snickerdoodles Cookies has a sweet cinnamon flavor and soft-baked texture, offering 10g of protein and 170 calories per serving. The Chocolate Peanut Butter Protein Bars are light and crispy, and seemingly decadent while actually a great pick-me-up snack with 10g protein and 170 calories per serving. Tone it up products are plant-based dairy-free, gluten-free and never made with sugar alcohols.

NO MORE ANNOYINGLY DRY SKIN

Every woman wants to feel presentable, if not absolutely fabulous – am I right?! But I am plagued with dry skin, especially coming out of cold weather. After a winter of sitting in front of my space heater all day, these legs of mine look like old, dried-up elephant hides. With shorts-season underway and a bikini-baring trip to Mexico this week, I needed to feel fabulous again STAT!

TreeHut Strawberr Shea Sugar Scrub - I love this body scrub with Vit C and BHA to naturally keep skin smooth. — *Tree Hut Strawberry Shea Sugar Scrub*

Thanks to Tree Hut Strawberry Sugar Scrub, I’ve been able to exfoliate my legs (and arms and feet) into silky smoothness. Plus, I love that fresh, summery scent of strawberry with hits of pineapple and peach. I feel confident using Tree Hut scrub, the company never skimps on good ingredients. For example, the top three ingredients in this scrub are sugar, shea butter and the natural compound BHA which penetrates into pores to more effectively reveal glowing skin. Additionally, it’s free of parabens, sulfates, alcohol, formaldehyde and is suitable for a vegan lifestyle.

NO MORE STRESSING OVER SCARS

If you are living life, it’s pretty hard not to get a scar. Collectively, there are something like 100 million new scars made per year, or so they say. I personally have a zillion and they sometimes make me feel awkward – at least, if I have to recount to stories of how I got them! Whether it’s fresh new scar from something as simple as scraping your knee or an existing scar resulting from surgery, New Skin® Scar Fade™ is an easy, quick, and effective way to make scars less visible for adults. Use on new or existing scars from injury, surgery, burns, and stretch marks. It is even safe to use on the face for acne scars.

I’ve been using my New Skin® Scar Fade™ in three places — a NEW long scrape scar down the front of my shin, an older thick scar on my arm from a fall, and a raised scar under my chin left from stitches. The silicone gel of Scar Fade provides greater efficacy than the “combo” ingredient products that exist today and clinical results showed users to have an 86% reduction in texture, 84% reduction in color and 68% reduction in height of scars. I haven’t been using long enough to give a before-and-after report, but I can say that I’m already seeing and feeling good results!

NO MORE AWKWARD BLADDER SITUATIONS

I sometimes pee myself a little, involuntarily. There, I said it. Initially, this problem arose with the pregnancy, birth, post-partum process from three nine-pound babies. With one delivery, I suffered a urethral tear, and that definitely didn’t help the situation. This was about a 15-year time chunk of my life where I suffered with prolapse and incontinence. You can search the blog, I’ve written about it before – and how I finally, mostly healed under my own volition, with time and with exercises to improve muscle weaknesses! However, I do notice that hormones also tend to play a big role in leakage for me, certain times in the month. And now that I’m flirting with menopause, I’m experiencing this problem just a little more frequently again.

TENA Intimates pads help with incontinence and light bladder leakage you may be experiencing with pregnancy, post partum or in premenopause or menopause — *TENA Intimates Pads*

But instead of being embarrassed or not living life, I just dealt with it (and sometimes still do) as needed, and then move on to live life. So should you! In fact, if you are a woman in North America, chances are 1 in 3 that you suffer from urinary incontinence, you are not alone! It annoys me that there is a stigma attached to this – a woman’s body is always evolving and, as I mentioned for me, the post-partum and menopause years are two life stages when this can be the biggest issue. TENA Intimates pads offer a solution you can feel confident using and have been gynecologically tested. The pads are made with super absorbent materials that help lock away moisture from your skin, preventing irritation and discomfort. This breathability also helps control odor.

Use code TENA10 for 10% off any TENA Intimates Pads product.

12 High-Protein Breakfast Recipes for One and Not a Single Smoothie!

Posted on April 4, 2022 by Jennifer FIsher

It’s breakfast time again, it happens every single day! Looking for something quick, easy and perfectly portioned just for YOU! Here are a dozen of my favorite high protein breakfast recipes that have 20 to 30 grams of protein, the optimal amount of protein to get your day started. I also eat many of these protein breakfast ideas after a workout or before bed for muscle management and recovery! Enjoy!

Protein Nut Butter Toast with Strawberries

1 slice Dave’s Killer Power Seed Bread, toasted
1.5 Tbsp. of a protein-nut butter
3 almonds, chopped
1 tsp. sugar-free mini chocolate chips
1 large strawberry, diced

I love this hearty, sweet toast with the most! If you don’t have official protein butter, just mix in 2 teaspoons of protein powder into your traditional nut butter. 424 Calories, 30 g carb, 22g fat, 27g protein

Easy Low-carb Peanut Butter Mug Cake

3 Tbsp. peanut or almond butter
1 large egg
1 Tbsp. unflavored collagen powder
¼ tsp. baking soda
Toppings of choice

In a minimum capacity 8-ounce mug, mix together all ingredients. Use a fork to whisk around until smooth and incorporated. Microwave for 75 to 90 seconds on high power. Mug can will puff way over the rim like a souffle, and then settle back down some when cooled. While still warm, top as desired with syrups, nuts, whipped cream, etc. 377 calories, 29g fat, 10g carb, 25g protein

Egg, Cheese & Leftover Grain Waffle

2 large eggs
1/2 cup pre-cooked grain like rice, oats or quinoa (I used a rice-quinoa blend)
2 Tbsp. shredded cheese
Salt and pepper to taste

Heat a mini waffle iron. Mix together egg waffle ingredients in bowl and pour into hot iron (should make 2 to 3 waffles). If you don’t have leftover rice, you can use from a ready-to-eat rice pouch. Leave batter in waffle iron for a couple minutes, until indicator light goes off. Top with salsa, guacamole or other toppings of choice. 324 calories, 19g fat, 19g carb, 20g protein

60 Second Beef & Veggie Mug Omlete makes getting a healthy breakfast one less thing to worry about!

Quick Egg & Beef Mug Omelet

2 large eggs
2 tablespoons pre-cooked ground beef (or leftover taco meat)
1 Tbsp. shredded cheese
¼ cup blend of veggies like chopped tomatoes, chopped spinach, green onions, etc.

Spray one large microwave-safe mug (14-oz) or bowl with non-stick cooking spray. Add 2 egg and 2 tablespoons water; whisk with fork. Stir in cheese and vegetables. Microwave, uncovered, on HIGH 30 seconds. Remove from oven; stir. Continue to microwave on HIGH 30 to 60 seconds or until eggs are just set. Let cool, season with salt and pepper, as desired. 220 calories, 13g fat, 4g carb, 24g protein

A single-serving batch of Cinnamon Protein Waffles can be whipped up in minutes to help fuel you’re the day’s adventures (or endless task of errands, by default). Gluten-free, no added sugar, and low in carbs. Simple to scale up for meal prep and store in freezer.

Cinnamon Protein Waffles (Gluten-free)

Whip up a stack of these satisfying waffles in minutes, they smell and taste delicious – especially with some sugar-free maple syrup. I use a little mini-waffle iron and make one at a time, or a big 4-square iron will work too (to make all at once). I use banana flour to keep lower carb and gluten-free, but you may swap flours. Protein boost thanks to a plant-based protein powder, Nuzest. Get a discount code and the entire recipe on this POST . Makes 4 small waffles, 220 calories, 8g fat, 9g carbs, 27g protein

Power into the day fueled by chocolatey waffles made with protein powder. Only takes minutes to make, is gluten-free, has no added sugar, and moderate in carbs. A single-serve recipe, but simple to scale up for meal prep. Enjoy 28 grams of protein per serving!

Double Chocolate Protein Waffles (Gluten-Free)

Hello, chocolate!! These Double Chocolate Protein Waffles seem so indulgent, you may think it’s dessert! But a plant-based chocolate protein powder and just a few mini sugar-free chocolate chips make this sweet protein breakfast in the mini waffle maker, suitable for a morning meal! This mini waffle recipe uses banana flour too. Get a Nuzest discount code and the entire recipe on this POST. 330 cal, 28g carb, 14g fat, 28g protein,

Giant Strawberries ‘n Cream Protein Cookie for One is nearly as big as yo’ face, but go ahead and eat the whole thing - if you can! The entire homemade protein cookie has 380 cal, 20g fat, 18g net carb, 31g protein – half would make a great post-workout snack and the whole thing can sub for a mini meal on the go – like a busy day breakfast!

Giant Strawberries ‘n Cream Breakfast Cookie for One (Gluten-free)

A cookie as big as yo’ face and nutritious enough for breakfast – I call that a win-win! Actually, this cookie is so filling, sometimes I just eat half and save the other half for later in the day. Get entire recipe on POST. 380 cal, 20g fat, 18g net carb, 31g protein

Giant Cherry Almond Protein Breakfast Cookie – 25 grams protein in this one!

Vanilla Pear Quinoa Breakfast “Bake”

A delightful change from oats, this recipe that uses leftover quinoa is “make-to-mouth” in just 5-6 minutes. If you don’t have leftover or meal-prepped freezer quinoa, a ready-to-eat quinoa will do. A deliciously warm and satisfying way to fuel adventures. Get full recipe on my IG POST. 526 calories, 20g protein, 44g net carb, no added sugar, and a whopping 14g dietary fiber.

Pumpkin Cheesecake Chia Pudding with Pecan Praline Crumble makes a quick, easy and nutritious breakfast, snack or healthy dessert. Natural sweeteners used to keep the carbs low and cottage cheese to help boost the protein -- plus more than 1/2 daily requirement for fiber! For more clean eating recipes, visit thefitfork.com

Pumpkin Spice Cheesecake Chia Puddings (with Praline Topping)

Just the right sweet and spiced so nice! This delicious chia seed pudding hits just under 20g protein, but it is just too amazing not to share! Cottage cheese is the secret ingredient for that creamy texture and protein boost. Also, not a single serve, but makes three that you can space out for breakfasts through the week. Get full recipe on my POST . 357 calories, 26g total carb (10g net carb, 16g fiber), 18g protein.

This no added sugar cheesecake dessert features cottage cheese and collagen blended until creamy -- sugar free chocolate chips and strawberries put this no-bake, no crust, lower carb, single-serve recipes over the top.

Chocolate Chip Breakfast “Cheesecake”

Is it dessert, is it breakfast – you decide!! Creamy blended cottage cheese is the secret ingredient (I use 2% to keep it creamy) along with collagen from Great Lakes Wellness (use code THEFITFORK to save 10%). Sugar-free mini chocolate chips for the win, too! Get full recipe on my POST. 193 calories, 11g carb, 29.5g protein per serving

Margarita Protein Mug Muffin

Sweet-tart, this limey treat makes a nice snack or way to start the day – especially if you are ready to be whisked away to a tropical vacation! Get recipe on POST. 155 cal, 5g fat, 6g carb, 20g protein

Disclaimer: This post contains affiliate links. I may earn a commission through sales generated through links, however the price to you remains the same. Thank you for supporting The Fit Fork.

Have a “Slice” Day! How Watermelon Can Boost Mood

Posted on March 23, 2022 by Jennifer FIsher

This post is sponsored by Watermelon.org .

I’m so confident that watermelon can boost your mood that I created a wonderful, wacky holiday to celebrate! March 23, 2022 is now “Have a Slice Day” and I’m sure it will ensure that you have a NICE day!

Have a Slice Day - March 23, 2022 A day to celebrate all the nice, mood-boosting things about watermelon. More info at thefitfork.com

There seems to be a day on the calendar for everything, from National Bubble Wrap Appreciation Day (1/31) and National Talk in an Elevator Day (7/29). Here’s a watermelon holiday I celebration every year: National Watermelon Day on August 3^rd. But we need more special watermelon celebration days. These “holidays” might seem random and maybe even frivolous to some. However, I think any reason to celebrate life holds a huge benefit for mental wellness. These fun days, like my “Have a Slice” Day, capture your attention and whisk your mind away (even if momentarily) from the stresses of everyday life here on this planet.

When these wacky days are food-related (especially watermelon), well, it’s all even better in my book. Not only does seeing watermelon instantly pull up multitudes of happy memories in my life, it is also a fruit that can help lift mood.

Watermelon is a happy food! Aside from making great memories and tasting sweet, find out how a serving of watermelon can help boost your mood. — *Pin this for later!*

WAYS WATERMELON CAN LIFT YOUR MOOD:

senior man father and adult woman daughter enjoying watermelon thefitfork.com

Sharing with Friends: When you share watermelon with a friend or family member, you are not only providing a nutritious snack, but one that will make them smile. An increase in smiling means an increase in mood — at least in my real-life, anecdotal experiences.

A Smart Dessert Option: Who doesn’t love dessert? Eating a serving of watermelon is a smart choice. It’s a whole food that is unrefined, unprocessed and naturally sweet. A two-cup serving has 80 calories, no fat, 2 grams protein and 21 grams of carbohydrate to fuel life.

Improves Hydration: The 92% water content keeps you hydrated, which is essential for mood.

May Lessen Muscle Soreness: I don’t know about you, but I’m a little cranky if I have delayed onset muscle fatigue from exercise. An emerging area of study is exploring how the amino acid L-citrulline in watermelon juice, consumed as a post-workout drink, may help reduce muscle soreness within the following 24 hours. It also has 25% of the DV for vitamin C, which is needed for the repair and growth of all tissues in the body. Being less sore and able to return to the activities I love quickly, definitely lifts my mood!

Fun Workout “Equipment”: Lift your mood my LIFTING watermelon. Yes, my friends, using watermelon as an exercise rate in your workout, is the very essence of functional. Use it for your sweat session, then slice it open to gobble up – workout gear plus rehydration and recovery nutrients all in one delicious, self-contained package!

Use a smaller watermelon to pump up your heart rate by lifting it above your head during jumping jacks or put it in a canvas tote and swing it around like a kettle bell. Heavier watermelons can be used for exercises like deadlifts, squats, and walking shoulder carries. Really, workout ideas with watermelon are endless and I’ve shared many fun ways to use it in a fitness routine at thefitfork.com.

Try These Two Watermelon Workouts:

Fit and Fresh Watermelon Workout

Watermelon Home Workout