7 Protein-Packed Breakfast Recipes + #ProteinChallenge

Have you noticed that for the last couple years PROTEIN has been the big buzzword in food and nutrition?!  Typically, I’m not one to blindly follow trends, especially when it comes to how I’m fueling my body. However, I KNOW from experience that getting enough protein is important to my health and well-being – and also performance and recovery as an athlete.

Jennifer Fisher - Beef Sirloin Steaks

This is about 100 three-ounce servings of beef!

So you may be wondering how much protein is enough and when should I eat it? Well, how much protein you take in depends on your size, age, gender and activity level. Because of my fairly intense fitness routine, I aim to eat about 100 grams of protein per day – that sounds like a lot, but really you’d be surprised at how quickly it all adds up. For example, a 3-oz (deck of cards size) serving of beef has about 25 grams of protein and 8-ounces of Greek yogurt has nearly that much protein too, topped with a sprinkling of chopped almonds or hemp hearts.

I bet many of y’all are already getting enough protein, most Americans do.  However, the timing of protein is one area where many of us fail – it’s best to spread out your protein over the day rather than skimping through breakfast and lunch and over-consuming at dinner.  Experts recommend eating 25-30 grams of protein for breakfast, lunch and dinner, along with one or two protein snacks if you have additional needs.

Consuming the optimal amount of protein at the right time helps with weight loss goals by reducing mindless snacking, building muscles after a workout and protecting muscle mass. I think this infographic sums it up nicely.

To get you off to a great start in the morning, I’ve rounded up a week’s worth of protein-rich recipes for breakfast  — from omelets to smoothies, there’s sure to be something that pleases everyone. Seven Protein Packed Breakfast Recipes

 

Recipes starting top left and moving clockwise.

protein challenge2

 

 

 

I would love for you to join me in the 30 Day Protein Challenge, sponsored by The Beef Checkoff -(visit BeefItsWhatsForDinner.com and TXBeef.org). This informative, supportive, step-by-step 30-day plan will help you get a balanced amount of protein at each meal. You’ll learn how take control of your appetite by working your way up to eating 30 grams of protein at every meal for one month. They have lots of great recipe ideas and tools for success!

What are your favorite ways to start off the morning with protein?

Brisket Tacos with Spicy Watermelon BBQ Sauce and Pickled Rind Relish #TacoTakedown

Brisket Tacos with Spicy Watermelon BBQ Sauce and Watermelon Rind Relish - TheFitFork.comI enjoyed a one-of-a-kind, sorta-strange experience as only Austin can host at the Taco Takedown that was held this past weekend near the be-hip-or-go-home scene at SXSW (South by Southwest).  I’ve been in quite a few cook-offs including the iconic Pillsbury Bake Off in Vegas with $1 Million prize (obviously I didn’t win), the Crisco Cook Off in Nashville as part of the Country Music Festival, and even many times in my home-town Hatch Green Chile Cook Off where I hold bragging rights as the 1st, 2nd and 3rd place winner.

Taco Takedown Contenders - TheFitFork.com

The right to battle it off as a finalist in most of these showdowns required each recipe to make it through some sort of qualifying round, being made and examined in a test kitchen by professional chefs and pre-judged on factors like presentation, fit within a certain category, creativity, convenience, taste and so on. Typically, pages of rules, do’s and don’ts, and lists of disqualifications were also involved.  However, not at the Taco Takedown – basically all the info I was given was just show up with your best taco. So, of course I started over analyzing and guessing at the non-existent details. And, in the end I decided to fly by the seat of my pants. I wondered what kind of taco would win – surely in Austin, a freaky taco would beat a traditional taco any day.

My Beefy Man Hunk Taco Model

My Beefy Man Hunk Taco Model

That’s why I wrapped all my loves, as strange as the combo might sound, in one tortilla – viola, a Beef Brisket Taco with Spicy Watermelon BBQ Sauce (and Pickled Rind Relish) recipe was born. Well, I guessed wrong because a Crispy Chicken with Avocado Taco dished up by Evin at Food Good, Laundry Bad took top honors.  As partial as I was to my wacky yet wonderful watermelon beef taco, I have to admit, the winner was really, super-ultra-deluxe good – and it was fried, how could I compete with that?!  But, I got to go home with the beefy man-hunk taco model — so, really, I was the WINNER!

 

Brisket Taco with Watermelon BBQ Sauce - TheFitFork.com

It’s no secret that I’m a fan of meaty beef, and summer-sweet watermelon and a surprise of spiciness, these are a few of my favorite things (is there a song here . . )?  I knew these flavors would mingle together for a memorable taco –as they did. I didn’t want to smoke the brisket, so I had four massive slow-cookers breaking down the beef into the perfect tenderness for fork shredding.  But, holy-moly, it took a long time to shred 27 pounds of brisket!    The BBQ sauce was a not-too-vinegary, not-to-tomatoey sauce sweetened with watermelon just and spiced up with Sriracha. Probably the most unique thing going on was the pickled watermelon rind that was diced up in the salsa. A true southerner uses ALL parts of the watermelon. And, of course, I topped it all off with some salty, crumbly queso fresco cheese.  Pickled Watermelon Rind Relish - TheFitFork.com

Use this Spicy Watermelon Barbecue Sauce on beef — but also on chicken, baked beans, fish, sausage, pork and more. I’ve also used it as a salad dressing!

Spicy Watermelon BBQ Sauce - TheFitFork.com

Because you’re probably not cooking for a 250 person crowd, I’ve scaled down the recipe for you to feed about 8 and maybe some leftovers!

What’s the craziest thing you’ve wrapped in a tortilla and called a taco? Please share in the comments!

Beef Brisket Taco with Spicy Watermelon BBQ Sauce and Pickled Rind Relish
Prep Time
20 mins
Cook Time
10 hrs
Total Time
10 hrs 20 mins
 
Beef Brisket Taco with Spicy Watermelon BBQ Sauce and Pickled Rind Relish -- a strange but good recipe that will rock your next backyard party.
Course: Condiment, Main Dish
Cuisine: American, Southern
Servings: 8 servings
Ingredients
For Brisket:
  • 2 lbs. Beef Brisket preferably center cut
  • 4 cups water can substitute beef broth or beer!
  • 1 tbsp garlic powder
  • 2 medium sweet yellow onion sliced thinly
  • 3 jalapenos seeded and quartered
For Spicy Watermelon BBQ Sauce:
  • 3/4 cup watermelon juice
  • 1/4 cup balsamic vinegar
  • 1/4 cup apple cider vinegar
  • 1/4 cup brown sugar
  • 1/4 cup soy sauce
  • 2 tbsp olive oil
  • 2 tbsp Dijon mustard
  • 2 cloves garlic minced
  • 4 ounces tomato paste
  • 2 tbsp Sriracha pepper sauce more or less, to taste
Pickled Watermelon Rind Relish:
  • 1 cup diced watermelon drained of excess juice
  • 1/2 cup diced pickled watermelon rind homemade or oldsouth.com
  • 2 tbsp liquid from picked watermelon rind
  • 2 plum tomatoes seeded and diced
  • 1 jalapeno seeded and minced
  • 2 tbsp minced fresh cilantro
Other:
  • 16 tortillas
  • 1/2 cup queso fresco cheese, crumbled
Instructions
For Brisket:
  1. Add ingredients for brisket into 6 - 8 quart capacity slow cooker. Cook on low setting for 10 hours. Remove brisket from cooking juices and strain out onions and peppers. Chop of onions and peppers, set aside. Cut excess fat of brisket and use fork or fingers to shred beef. Stir back in onions and peppers.
For Spicy Watermelon BBQ Sauce:
  1. Prepare BBQ sauce by adding all ingredients together in medium sauce pan. Bring to boil over medium-high heat and reduce to low. Simmer for 20 minutes. Pour desired amount over beef, remainder may be stored in the refrigerator for a week. Makes about 2 cups.
For Picked Rind Relish:
  1. To make relish, toss together all ingredients in medium bowl. Refrigerate until ready to use.
To Serve:
  1. To serve, place sauced, shredded brisket in tortilla. Top with relish and queso fresco.
Recipe Notes

Green Chile Cornbread Waffles – Beyond Breakfast

Green Chile Cornbread Waffles - TheFitFork.comIt’s Waffle Wednesday — I just couldn’t wait for our weekend brunch. You’re not going to believe how crusty, crunch and crave-worthy these Green Chile Cornbread Waffles are. The cornmeal and cheese creates an extra crispy outer texture, yet they are still delicate and tender inside. The green chiles add a mild twang, yet not too spicy for the kids. I’d be very happy eating these waffles alone – but when I tried a drizzle of honey on top, the sweet-savory combo was a must-do-this again experience.

Southwestern Sloppy Joe on Green Chili Cornbread Waffle - title - TheFitFork.com

Of course, you can top these Green Chile Cornbread Waffles with anything that you like! For my friends at the Texas Beef Council, I created a southwestern-inspired sloppy job topping – ooh boy, with crispy nooks and crannies, these waffles become the perfect vehicle for delivering a hearty meal with out sogginess.  Check out the full recipe here —- >  BeefLovingTexans.com.

Hatch Green Chile Cornbread Waffle with Egg - TheFitFork.com

An egg, anyway you’d like, also makes the perfect topping along with a little salsa!  These savory waffles heat up really nicely in the toaster and you can make a big batch to stash in the freezer.  Enjoy!

Note:  I use fire-roasted Hatch green chiles that I stock up when in season (August) and store in my freezer. I also use the Hatch Green Chile Store as a shopping resource to satisfy my love for these amazing peppers. In a pinch, canned diced green chiles will also work . . . or even jalapenos if you’d like a little more heat.

What is your favorite topping for waffles? Have you ever made or eaten a savory waffle?

Green Chile Cornbread Waffles
Prep Time
5 mins
Cook Time
30 mins
Total Time
35 mins
 
These crunchy, cheese waffles are savory and super delicious - top them how you like for a fun, fast meal idea for breakfast, lunch and dinner!
Course: Breakfast, Main Dish
Cuisine: American, Southwestern
Servings: 6 servings
Ingredients
  • 1 1/2 cup milk of choice
  • 1 teaspoons apple cider vinegar
  • 1/4 cup olive oil
  • 1 large egg
  • 3/4 cup all-purpose flour
  • 1 1/4 cup yellow cornmeal
  • 1 tablespoons baking powder
  • 1 teaspoon baking soda
  • 1/2 teaspoon salt
  • 1 teaspoon garlic powder
  • 1/2 cup shredded Monterey Jack cheese
  • 1/2 cup diced, roasted green chiles or 2 4-oz cans, drained
Instructions
  1. Add milk and vinegar to large bowl and let sit for 5 minutes. After 5 minutes, whisk in egg and oil.
  2. In separate bowl, mix together dry ingredients including flour, corn meal, baking powder, baking soda, garlic powder and salt.
  3. Stir dry ingredients into wet ingredients a bit at a time. To finish batter, gently stir in cheese and green chiles.
  4. Make waffles using 2/3 cup batter according to waffle iron manufacturer’s directions. Makes about 6 large waffles.

Fast, Fit Family Valentine Dinners – Mix and Match Menu

10 Ideas for Mix and Match Family Valentine Dinner - TheFitFork.comHas your week of work, working out and kids’ activities been more jam-packed and crazy than a floral shop filled with frantic husbands and boyfriends fighting for the last bouquet? Well, don’t fret that you haven’t made a menu for Valentine’s Day, I’ve got you covered!  Check out my ideas for quick-to-make, kid-friendly dinner ideas that provide the quality nutrition you love!  I have three ideas each for salads, entrees and desserts — plus a bonus baked heart fries recipe– feel free to mix and match!

SALADS:

Spinach Strawberry SaladStrawberry Spinach Salad – This beautiful berry salad will get any spinach avoider to start eating greens!

 

 

 

 

Cucumber Heart Salad

 

Simple Green Salad with Cucumber Cutouts – Dress up a simple green salad with cucumbers punched out in the center with a small heart cookie cutter.

 

 

 

 

Grapefrut and Hearts of Palm Salad

Grapefruit and Hearts of Palm Salad – Fall in love with the sweet-tart zing of this salad from Cooking Light. If you think the kids won’t like the slightly nutty, semi-firm texture of palm hearts (but I think they will), simply swap for another veggie.

 

 

 

 

ENTREES:

Give Me Amore Pizza

Give Me Amore Pepperponi Pizza

Give Me Some Amore Pizza with Quick Homemade Sauce – The kids will be begging for one more slice of this super-quick, convenience crust pizza that features homemade sauce made quickly in the blender (no simmering required).

Fish Baked in Parchment Paper

Herbed Cod with Vegetables in Papillote – This recipe I made for Litehouse foods sounds like it should be learned in a French culinary school, but it’s really super easy! Just wrap up ingredients in parchment paper and bake for about 15 minutes!

 

 

 

Spice Crusted Tenderloin Steak - TheFitFork.com

Spice Crusted Tenderloin Steaks – You can’t fail with a filet – and caramelized with spices and grilled to perfection, you will win Valentine’s Day dinner hands down.  Oh, and not only is tenderloin super tender (duh), it’s one of the leaner cuts!

 

 

 

 

DESSERTS:

Chocolate Yogurt Tart with Strawberries - TheFitFork.comStrawberry Greek Yogurt Tart – This better-for-you dessert features a grain free crust, creamy filling made with stevia-sweetened Greek yogurt, and lots of lush berries on top.

 

 

 

Strawberry Yogurt Chocolate Ice Cream TopperChocolate Strawberry Cheesecake Ice Cream Topping  – I love this fun idea from friend Emily at the Litehouse Foods blog, she transformed Green yogurt fruit dip into a frozen “bark” to use as garnish on a favorite flavor of ice cream.

 

 

 

Strawberries and Chocolate Dip - TheFitFork.com

Berries with Chocolate Dip – Simple, sensible and a real sanity saver if you haven’t anything planned for dessert

 

 

 

 

 

Herb Lover's Oven Potato Fries for Valentines - TheFitFork.comThese were a popular recipe from last week — Herb Lover’s Oven Potato Fries

Beef, Egg and Potato Bake + Make Ahead Meals for Busy Days

Check out Double Batch Weekend Cooking

by The Fit Fork at Foodie.com

  Welcome! If you are stopping by via Taste of Home Feb / March 2015 Issue or my cooking segment on the Home & Family lifestyle show (Hallmark Channel), the Beef Egg and Bake recipe is featured below. I invite you to take a look around my blog, I have lots of other family-friendly recipes and meal solutions that will make your life easier and healthier! In fact, I’ve rounded up a collection of “Double Batch Weekend Cooking” recipes that are ideal for stockpiling during weekend, freezing and  thawing out for quick meal on those days when your to-do list just keeps growing.

Jennifer Fisher TheFitFork.com on Home & Family Hallmark Channel

 

This is the video link to the cooking segment if you have 7 minutes to spare 🙂 

Beef Egg Potato Bake Breakfast Casserole - TheFitFork.com

Back to the Beef, Egg and Potato Bake — this down-home, country-inspired breakfast casserole has been lightened for today’s hungry yet health-conscious go-getter. What tastes like sausage is actually super-lean ground beef that has been specially seasoned — but that’s not where the health swaps stop! Added dairy products are reduced in fat and nutrient-rich veggies are incorporated to round out your morning meal.

 

breakfast egg and beef casserole I originally made this breakfast casserole recipe as a way way to incorporate more protein into breakfast — and ended up demonstrating it all over the state of Texas at the American Heart Associations “Go Red for Women” events last year. I never had a scrap of samples left, so I think it was a hit!  When making this at home, you can save precious time my preparing it the night before and baking in the morning. Leftovers may be frozen in single-serve portions and reheated in microwave for the busiest of busy mornings. If you need to eat it while walking out the door, just wrap it in a whole grain tortilla!

Double Batch Weekend Cooking Recipes - TheFitFork.comThis post is sponsored by Foodie.com — however, all commentary and opinions are my own.

Beef, Egg and Potato Bake
Prep Time
15 mins
Cook Time
50 mins
Total Time
1 hr 15 mins
 
To keep my family going all morning, I start with lean ground beef and spices, then sneak some spinach into this protein-packed breakfast dish.
Course: Breakfast
Cuisine: American
Servings: 12 servings
Ingredients
  • 1 pound lean ground beef (90% lean or leaner)
  • 2 teaspoons onion powder
  • 1 1/2 teaspoons salt divided
  • 1 teaspoon garlic powder
  • 1/2 teaspoon rubbed sage
  • 1/2 teaspoon dried red pepper flakes
  • 1 10-oz package frozen chopped spinach thawed and squeezed dry
  • 4 cups frozen shredded hash brown potatoes
  • 14 large eggs
  • 1 cup fat-free ricotta cheese
  • 1/3 cup fat-free milk
  • 1/2 teaspoon ground black pepper
  • 3/4 cup hredded Colby-Monterey Jack cheese
  • 11/3 cups grape tomatoes halved lengthwise
Instructions
  1. Preheat oven to 350°. In a large skillet, cook beef with onion powder, 1/2 teaspoon salt, garlic powder, sage and pepper flakes over medium heat 6-8 minutes or until no longer pink, breaking up beef into 3/4-inch crumbles; drain. Stir in spinach. Remove from heat.
  2. Spread potatoes in a greased 13x9-in. baking dish; top with beef mixture.
  3. In a large bowl, whisk eggs, ricotta cheese, milk, pepper and remaining salt; pour over top. Sprinkle with cheese. Top with tomatoes.
  4. Bake, uncovered, 45-50 minutes or until a knife inserted near the center comes out clean. Let stand 5-10 minutes before serving.
Recipe Notes