No-Bake Chocolate Cashew Oat Bars (Gluten-free, Lower-carb)

Posted on July 11, 2021 by Jennifer FIsher

Nom, nom, No-bake Chocolate Cashew Oat Bars! In the summer, I’m always looking for a chocolate treat that doesn’t require me to turn on the oven and won’t melt in my hot hands. Chocolate lovers and cashew lovers alike will love to chill out with these easy-make homemade granola bars that are a simple as mixing, mashing into a loaf pan and the sticking in the fridge for a few minutes before cutting.

Many similar cashew chocolate oat bar recipes use ingredients such as honey, maple syrup or pureed dates to sweeten and bind them – absolutely nothing wrong with that, those are smart options to sugar. However, in an effort to moderate the carbohydrates (but still keep a few from the oats for energy), I use various substitutes like a sugar-free honey alternative and monk fruit – this help me keep the carbs to just 14g per bar. Low carb treats not your thing? Then feel free to swap back in the traditional sugar ingredients – the recipe will turn out just as well, just the macros will be different.

I also add unflavored collagen powder to my bowl, to add a boost of protein and to provide extra nourishment for overall wellness (and my arthritic joints). I’ve used the Great Lakes Wellness brand for several years and have been really happy with the results – you should check them out and use THEFITFORK for 10% off if you need a discount.

Each batch of these No-bake Chocolate Cashew Oat Bars makes 12 bars and for 162 calories each, offers about 7.5g protein per bar with 10g fat and only 14g carbs. These are also gluten-free chocolate cashew oat bars, if that is a concern.

Disclaimer: this post contains affiliate links. I receive a small commission from sales, however price to you remains the same.

5 from 3 votes

No-bake Chocolate Cashew Oat Bars

Prep Time

5 mins

freezer to chill

15 mins

Total Time

20 mins

A delicious, nourishing snack! These NO-BAKE bars come together quickly to satisfy hunger pains! Made with sugar alternatives to moderate carbs. Gluten free.

Course: cookie, Dessert, Snack

Keyword: cashew, chocolate, collagen, low carb, lower carb, snack

Servings: 12 bars

Calories: 162 kcal

Ingredients

1/3 cup coconut oil
1/3 cup sugar-free honey substitute may use regular honey
1 cup oat flour
1 cup old fashioned rolled oats
3 tbsp cocoa powder
4 tbsp unflavored collagen may use another protein powder
½ cup chopped cashews
3 tbsp granulated monk fruit sweetener may use a different sugar substitute
½ tsp salt

Instructions

In a large mixing bowl, melted coconut oil and honey alternative. In another bowl, toss together oat flour, rolled oats, cocoa powder, collagen powder, sugar alternative, chopped cashews and salt. Pour dry ingredients into wet ingredients, stir together with spatula. Mixture should look like cookie dough. Press mixture into 9×5”-ish loaf pan and use clean hands to smash down and flatten smooth on top. Place pan in the freezer for 30 minutes to firm up before slicing into 12 bars. Store in fridge.

Recipe Notes

Watermelon Quinoa Summer Salad

Posted on June 29, 2021 by Jennifer FIsher

This post is part of a blogger recipe challenge sponsored by Sam’s Fresh Salsa.

Watermelon Quinoa Summer Salad is a delight for lunch or a light dinner this hot weather time of year! It’s a delicious watermelon quinoa salad that is a little bit sweet, a little bit savory, a little bit salty and just a tiny bit spicy – so many flavors that shine bright!

Celebrate summer with this cool, refreshing vegetarian salad that offers enough protein to make it a meal! Watermelon, corn, spinach, seeds, queso fresco and cheese come together with a dressing made from olive oil and fresh watermelon jicama salsa.

Watermelon and quinoa are namesake ingredients, but it’s also loaded with corn, fresh spinach, seeds, green onions and crumbled queso fresco. The whole entrée salad comes together in minutes if you’ve pre-cooked the quinoa and is flavorfully festive with a dressing made from Sam’s Fresh Salsa and a bit of olive oil.

If you know me AT ALL, have used the search bar to look for watermelon recipes here, or follow my Instagram, you know that I am a mega super-fan and advocate of watermelon. It’s hydrating, it’s packed with vitamin C, natural sugars to fuel my active lifestyle, the amino acid l-citrulline said to possibly reduce post workout soreness are among the many reasons I love watermelon – -and, oh yeah, it’s delicious!

I also love an easy, healthy recipe that doesn’t require me to turn on the oven in the summer. Watermelon Quinoa Summer Salad can be made a bit ahead too, and served later that day – perfect for pool parties, summer celebrations like July 4^th, and outdoor entertaining and potlucks (so glad these are all coming back)!

Watermelon Quinoa Summer Salad also can be layered up in a jar for a pretty presentation, or to take to work and then shake up right before eating. The trick is to layer the dressing made from Watermelon Jicama Salsa on the bottom of the jar and then load up in order of “delicateness” – so like watermelon, corn, quinoa and seeds, spinach, and cheese!

This watermelon salad fits with vegetarian diets – and if you leave the cheese off it is suitable for a vegan lifestyle. As written, the vegetarian version recipe (with cheese) offers 19 grams of protein – but if you are looking for more protein, it is also delicious paired with grilled shrimp or fish. It also has more that 100% DV for vitamin A, 54% DV for vitamin C, 37% DV iron, and 21% DV calcium.

I am really loving these new refrigerated salsas from Sam’s Fresh Salsas with a thumbs-up clean label featuring fresh fruits and veggies with absolutely no preservatives or anything artificial. In addition to the Watermelon Jicama Salsa there is also Salsa Verde and Cantina Medium Salsa. You can purchase Sam’s Fresh Salsa at: ShopRite, Acme, and Safeway or ask your store to stock it!

You can also learn more about Sam’s Fresh Salsa at SamsSalsa.com on Facebook and Instagram!

5 from 3 votes

Watermelon Quinoa Summer Salad

Prep Time

20 mins

Cook Time

25 mins

cooling

10 mins

Total Time

45 mins

Celebrate summer with this cool, refreshing vegetarian salad that offers enough protein to make it a meal! Watermelon, corn, spinach, seeds, queso fresco and cheese come together with a dressing made from olive oil and fresh watermelon jicama salsa.

Course: entree salad, Salad, Side Dish

Keyword: quinoa, watermelon

Servings: 2 servings

Calories: 443 kcal

Ingredients

½ cup uncooked quinoa
1 ½ cups water to cook quinoa
1 ½ cup diced watermelon
2 cups chopped fresh spinach
½ cup frozen corn thawed
¼ cup chopped green onions whites and greens
2 tablespoons toasted hemp hearts or can use sunflower seeds or pepitas
½ cup crumbled queso fresco cheese
2/3 cup Watermelon Jicama salsa from Sam’s Fresh Salsa
2 teaspoons olive oil
½ tsp. salt

Instructions

Place rinsed quinoa in medium pot and add water. Cook, with lid on, for approximately 15 minutes or until water has been absorbed and it is tender.
Let quinoa cool to at least room temperature. Spread out on a cookie sheet and stick in the fridge to quick cool for 10 minutes.
Add diced watermelon, spinach, corn, green onions, hemp hearts (or seeds), and crumbled cheese to a large bowl with quinoa.
In small bowl, whisk together salsa, olive oil and salt.
Pour over salad and mix well.

Recipe Notes

Do More Blue: How Color Affects Mood for Workouts, Exercise

Posted on June 24, 2021 by Jennifer FIsher

Colors can subconsciously affect your feelings and moods and, in turn, have an impact on workouts and your choices in exercise. This includes both the colors seen in your environment (like what color the walls are painted) and the color of your fitness clothing you wear. In past posts, I’ve mentioned how other colors are tied to exercise – like RED and PINK. But, what about BLUE?

Without doubt, blue is a very popular color. In fact, it’s the most popular color in the world being favored by 35% of the world’s population. I’m guessing blue is so beloved because it’s one of the rarest colors found in nature. Blue is linked to the sky and water and can stimulate calming and peaceful feelings. These serene side effects of blue make it a great color for being mindful and focused.

*Blue is a calming and focused color for yoga!*

Because of these calming zen vibes, blue (especially a lighter hue) is a great color choice for yoga wear or lounging around after an intense sweat sesh for recovery!

*I now understand why the heaviest weight plates are blue!*

Blue is on the lower end of the electromagnetic visible light spectrum. The wavelength of blue is shorter other colors – for example, blue has a 25% shorter wavelength than red. There have been studies done that show gym weights painted blue seem lighter than the same poundage of weights painted red! Blue may make things seem lighter or easier to have less perceived effort. That is great for productivity. Wearing blue, especially bright and vivid hues, may help you have a productive and focused session at the gym – “Do More Blue”!

“Blue” personality athletes like rules, training schedules, and logging results.

According to color personality tests, people who are “Blues” look at exercise in a methodical and orderly way, tracking data details and progress as they move along their fitness journey. I would guess they are less “play it by ear” and more “follow a plan” type people. It’s my guess (and experience with them) that Blues like to participate in sports with defined rules!

Blue has other connotations as well. Sometimes people who are feeling down might say they are blue. But more often blue has positive connotations – “Blue Ribbon” meaning top-notch, first place, or winning to “True Blue” connoting reliability, trustworthiness and loyalty.

After all is said and done, what really matters is what is YOUR mood in blue. If blue makes you feel good then wear it and paint your home gym walls in it! If you are more “blah” about blue, then just sashay down the color spectrum until you fine a color and hue that speaks to YOU!

If you’re loving the idea of “Do More Blue,” check out this collections of Blue Ribbon Burpee Variations I put together:

Try these winning "blue ribbon" burpee ideas that kick up the traditional full-body exercise for even more challenge in your workout. — *Check out the video demo of unique burpee variations in this Pin Story!*

Also of interest. Did you know the blue lenses on sunglasses aren’t there JUST to look cool.

Blue tint on glasses is usually for the purpose of making objects crisper, improving color perception and creating a calming effect. For certain sport-specific glasses, the blue lenses help to reduce sun glare that comes of the snow, water or roads.

Disclaimer: brought to you as part of my relationship with adidas as an ambassador. However, all opinions, suggestions, comments and enthusiasm are my own.

Salsa Verde Spinach & Corn Rice Poppers |Appetizer

Posted on June 23, 2021 by Jennifer FIsher

This post sponsored by Sam’s Fresh Salsa, however all comments, content and enthusiasm remain my own!

I could make a meal out of appetizers, couldn’t you?! Especially munching on these Salsa Verde Spinach & Corn Rice Poppers – they are super satisfying and the perfect prelude to a summery southwestern meal or hearty snack to pair with happy hour drinks on the patio.

Delicious baked rice balls loaded with cheese and veggies are perfect for dunking in mild salsa verde! The secret to maximum flavor is also using the salsa as part of the cooking liquid in the rice! Surprising low cal and lower carb -- 56 calories and 6g carbs per piece. An appetizer and snack that makes everyone happy!

These little two-bite nibbles are basically rice balls loaded with veggies and cheese (win-win), with even more winning from the secret ingredient – Sam’s Fresh Salsa Verde.

Not only are the spinach and corn poppers paired with Sam’s Fresh Salsa Verde for dipping, the foundational ingredient – rice – is prepped using Salsa Verde as part of the cooking liquid! It’s a flavor hack you’ll want to replicate time and time again, not just with these rice balls, but any night you are making a rice side dish! Rice becomes tender and ready for consumption as it absorbs boiling liquid. Water is standard (and oh-so-boring), but rice prepared in salsa as the cooking liquid is just simply amazing and so easy (swap up to half the water for salsa) – there’s no need to add garlic, spices and this and that – all those flavor boosts are already in the salsa!

Rice hack! The secret to maximum flavor is also using the salsa as part of the cooking liquid in the rice! — *Flavor boost! Sam’s Fresh Salsa Verde is used as part of the cooking liquid for the rice!*

After the “next level” salsa verde rice has been prepped, it’s just a matter of quickly sautéing spinach and corn and mixing together with the rice along with a mixture of queso fresco and mozzarella for double cheesy goodness! I use a silicone cookie scoop (or spoon) to made generous tablespoon-sized balls of the mixture and then bake for 30 minutes!

corn and spinach for rice poppers -- veggies always a great addition to any appetizer. — *Get some veggie goodness in this delicious appetizer recipe!*

By the way, as decadent as this rice appetizer sounds, loaded with rice and cheese, each popper is very reasonable – each with 56 calories, 2.2g fat, 6.3g net carb, and 2.6g protein.

Of course, these rice ball poppers are best served with a side of this salsa verde for dunking. The fresh green salsa has that tangy, limey taste that pairs so well with the tomatillos and lots of garlic – yum! I really appreciate these new salsas from Sam’s Fresh Salsas, they are completely farm fresh with a clean label – no preservatives, nothing artificial. In addition to the Salsa Verde, there is a Cantina Medium Salsa and Watermelon Jicama Salsa. you can purchase Sam’s Fresh Salsa at: ShopRite, Acme, and Safeway or ask your store to stock it!

Sam's Fresh Salsa Verde perfect for all your southwestern-inspired recipes — *I love Salsa Verde because it’s tangy and loaded with garlic and mild tomatillos — not too spicy!*

You can also learn more about Sam’s Fresh Salsa at SamsSalsa.com on Facebook and Instagram!

Salsa Verde Spinach & Corn Rice Poppers

Prep Time

10 mins

Cook Time

50 mins

rice cooling

10 mins

Total Time

1 hr

Delicious baked rice balls loaded with cheese and veggies are perfect for dunking in mild salsa verde! The secret to maximum flavor is also using the salsa as part of the cooking liquid in the rice! Surprising low cal and lower carb — 56 calories and 6g carbs per piece. An appetizer and snack that makes everyone happy!

Course: Appetizer, Snack

Cuisine: Southwestern

Keyword: corn, mexican food, nibbles, rice, salsa, spinach

Servings: 24 balls

Calories: 56 kcal

Ingredients

2/3 cup uncooked white or brown rice
1 cup water
2/3 cup verde salsa highly suggest Sam’s Fresh Salsa
2 teaspoons olive oil
1 cup frozen corn kernels thawed
1 1/2 cups chopped fresh spinach
¾ cup shredded mozzarella cheese
½ cup crumbled queso fresco
2 large eggs whisked
½ teaspoon salt
1 teaspoon ground black pepper

Instructions

Add rice, water and salsa to medium pot and bring to boil. Once boiling, reduce to simmer and add lid. Cook rice according to time on package instructions, or until liquid has been absorbed. Remove lid and set aside to cool to room temperature. To speed process, you can pour rice out on baking sheet and stick in refrigerator for 15 minutes.
Preheat oven to 350F when rice almost done cooling.
Meanwhile, add olive oil to skillet and sauté spinach and corn for approximately 3 minutes until warmed and wilted. Remove from heat.
Add cooled rice to large bowl along with spinach-corn mixture. Stir together. Next stir in egg and cheeses and season with salt and pepper.
Line baking sheet with parchment paper or silicone baking sheet.
Use a tablespoon (I found a little cookie scooper works well) to create approximate generous 1 tablespoon-sized balls. Set balls on baking sheet.
Bake for about 30 minutes, or until cheese bubbling and turning lightly golden brown on tops.
Remove from oven and serve warm with additional salsa verde.

Recipe Notes

Absolute Must-Haves for Back-to-School & College 2021

Posted on June 16, 2021 by Jennifer FIsher

Can you believe it’s time to think about heading back to school?! Summer may be in full swing, but classes start sooner than you think – and many campuses are back to meeting in person! With fewer virtual classes and more face-to-face interaction, it’s time to put some style back into learning – meaning, ditch those pajama pants that you’ve been wearing for the last 18 months and slip into something fresh and suitable for public appearances!

Mother and teen son, back to school shopping adidas 2021 - thefitfork.com — *As an adidas ambassador, I love gearing up my family with the latest sporty fashions & shoes.*

Whether you’re a parent shopping for kids or a college kid heading back to the dorms (I have two going back to college), I’ve narrowed the shopping list (aside from school supplies) down to FOUR back to school fashion essentials. As an adidas ambassador, the brand wanted me to share what I thought were the top adidas back to school wardrobe picks for 2021. My list includes, 1) functional, yet still fashionable, sneakers; 2) an accommodating backpack or school bag; 3) casual wear that’s not sloppy; 4) fitness wear (because fitness is positively linked to better brain function).

Functional + Fashionable Shoes: Buying back-to-school shoes can be a nightmare for parents. Kids want the latest kicks that cost a fortune or fussy shoes that just are NOT practical in a multi-purpose sort of way. But YAY for adidas! Every year, my guys have been able to find a pair of back to school shoes that I can afford to foot the bill for (pun intended!), yet still have “drip” (that’s a good thing, my kids say, rolling their eyes when I ask). I’m happy knowing I’ve helped them rise on the style and swagger index, while ensuring that their feet are being biomechanically well cared for with quality every day and sports-specific designs. In fact, I even nabbed a pair of adidas running shoes for myself.

adidas backpack on summer vacation and St. Paul's cathedral, London. thefitfork.com — *Shop early for the best choice of Back to School backpacks – and take on summer vacay, too!*

Backpacks & School Bags: A carry-all for school books, laptops, workout gear and daily essentials is a prerequisite for successfully making it to class in person. Make sure your backpack or back-to-school bag suits your personal needs. For example, consider what you will be carrying – such as fragile tech gear, sports equipment, books, lunch on the go, personal effects, or all of the about. These factors will dictate the size and style you need. Back in the day, kids would haul around so many hard-back books, backpacks would actually have wheels! Thankfully, life in the last decade is now is lighter and more streamlined – you could even get away with just a fanny pack in some situations! Also, if you get your backpack EARLY in the back-to-school shopping season, you can also have it do double-duty on summer vacations!

Casual (But Not Sloppy) Wardrobe Refresh: Lounge pants and ratty t-shirts (even pajamas) are perfectly acceptable for virtual learning (as long as you’re aware of your computer camera, lol). But, getting back to the daily grind of good, old-fashioned school around other people means showing up looking GOOD. My kids are eager to refresh their wardrobes with new hoodies, tee-shirts, pants and other fashion-forward casual wear from adidas, they’ve got all the must-haves for both men and women. A good general rule of thumb for a gender-neutral back-to-school wardrobe “refresh” (assuming you’ve tossed old ratty stuff, but kept a foundation of stuff like jeans, coats, sweaters, etc.), is:

3 pairs pants
2 pairs nice shorts
2 long sleeve shirts
3 nice tees
1 hoodie
2-3 workout outfits (depending on your frequency)
7 pairs socks
7 pairs underwear
1 sports-specific athletic shoe
1 every-day sneaker
1 flip flop
1 backpack or carry-all

Extra Workout Clothes for Gym Bag -adidas — *Bring at least two new workout outfits to college!*

Smart Fitness Clothes: Don’t forget as you shop for your BTS wardrobe, to pick up a couple new fitness outfits for gym class or workouts you do on your own. Exercising on a regular basis has been linked to better cognitive function in all age group, according to research. In addition to boosting brain health (and overall health), exercise also helps to relieve stress and serve as a social opportunity – all important considerations when heading back to high school or college. So why not just wear ratty old clothes? First, they have NO style, and could possibly have permanent stink (neither are great for the social aspect, lol). Wearing new fitness gear not only helps you put your best style foot forward, it also can be a huge motivator for many to go and exercise in the first place!

*Download this and other free virtual backgrounds at adidas.com*

Still stuck in virtual classes or just want to call friends and family in style? Dial in your online style and video calls with a (free!) custom adidas background created by independent artists. This virtual background from artist, Nia Musiba, is one of my favorite backgrounds and is always a conversation starter when I log into a virtual meeting. Head over to adidas for more wallpapers and backgrounds.