Tag Archives: blueberries

Blueberry Pecan Oat Mug Muffin – Master Mix Recipe

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Blueberry Pecan Oat Protein Mug Muffin -- food prep the master mix and have breakfast read in less than 2 minutes.I’m on this mug muffin kick lately. I have a zillion iterations, from Lemon Raspberry Protein Muffin Mug to this Blueberry Pecan Oat Protein Mug Muffin that I’m sharing today. I usually mix up this protein-packed breakfast scoop by scoop in the morning, but I love this one so much that I big-batched it! Meal prep, y’all – I can’t believe I’m so organized. Haha.

Blueberry Pecan Oat Protein Mug Muffin -- food prep the master mix and have breakfast read in less than 2 minutes.

Love Grown FoodsSo, come morning, when I’m not feeling human, all that’s left to be done with my breakfast is add two liquid ingredient (egg white and almond milk) to my mix and stick in the microwave. I tried to use an egg white powder in the mix to make even more convenient, but I didn’t like that so much – plus, how is cartoned egg-white not convenient?! Other things to love  about this Blueberry Pecan Oat Mug Muffin recipe in addition to the homey taste is the wholesome nutrition – it’s gluten-free, sugar-free, low-cal and packed with protein (32 grams protein and about 240 total calories per serving).

When I say that this is a Master Mix Recipe, it means you can swap out the blueberries and pecans for the other dehydrated fruit and nuts of your choosing — bananas & peanut, pineapple & macadamia nut, raspberries & almond are just some ideas!

Blueberry Pecan Oat Protein Mug Muffin Nutrition Label

I ran the nutritional info for you tracker types!

Instead measuring out the oats, chia seeds and pecans separately, I like to just use Love Grown Foods Super Oats with Chia & Nuts – that stuff ROCKS my world.

 

Here’s a run down on most of the products I used in this recipe:

What is your go-to easy meal in the morning? If you were swapping out the fruit and nuts, what would you choose? Please share in the comments — XOXO, Jennifer 

Blueberry Pecan Oat Protein Mug Muffin -- food prep the master mix and have breakfast read in less than 2 minutes.
Print
Blueberry Pecan Oat Mug Muffin - Master Mix Recipe
Prep Time
5 mins
Cook Time
1 hr 30 mins
Total Time
1 hr 35 mins
 
Whip up a big batch of this yummy protein-packed mug muffin mix and enjoy a quick, easy and healthy breakfast all week. Microwaves in less than two minutes!
Course: Breakfast
Cuisine: American
Servings: 8 servings
Ingredients
Master Mix
  • 1 1/2 cup non-whey vanilla protein powder
  • 1/2 cup gluten free baking mix
  • 1/2 cup gluten free oats*
  • 2 tbsp chia seeds
  • 3 tbsp finely chopped pecans*
  • 1/4 cup stevia with 1/2 cup stevia to 1 cup sugar ratio
  • 1/2 cup dehydrated blueberries can sub regular dried
Wet Ingredients for Cooking:
  • 2 1/2 cup unsweetened vanilla almond milk parceled out 5 tablespoons per serving
  • 1 1/4 cup egg white parceled out 3 tablespoons per serving
Instructions
  1. To make master mix, add protein powder, baking mix, oats, chia seed, pecans, stevia and dehydrated blueberries to large mason jar or storage container and shake to blend.
  2. To prepare individual serving, add approximately ½ cup mix into large mug or microwave-safe bowl. Stir in 3 tablespoons of egg white and 5 tablespoons of almond milk. Microwave on high for between 1 and 2 minutes – exact time will vary by microwave strength (the magic time at my house is 90 seconds). Mug cake will rise dramatically while cooking and then settle back down and is “done” when no longer wet and has consistency of a bread pudding.
Recipe Notes

*In lieu of these three ingredients, you can swap out with just a little skosh more than 1 ¼ cup of Love Grown Food Super Oats with Chia & Nuts

Wild Blueberry Coconut Pie Smoothie

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Wild Blueberry Coconut Ginger Smoothie Wild Blueberries . . . I’m, well, just wild about them. I stir them in my oatmeal, toss in my salads, and blend up in smoothies – like this recipe for Wild Blueberry Coconut Pie Smoothie I’m sharing today. This smoothie is super yummy, and yes it tastes like a coconut cream pie and blueberry cheesecake collided! In one tall glass, you get natural energy and antioxidants from Wild Blueberries, hydration-balancing electrolytes from coconut water and satiating, muscle-making protein from low-fat cottage cheese.  I love to make this vibrant Wild Blueberry smoothie for a quick breakfast, as post-workout or long run refueling or as a healthier dessert option after dinner or before bed. Wild Blueberry Coconut Ginger Smoothie taste like a coconut cream pie and blueberry cheesecake collided, but it's actually a smart choice for breakfast, a workout snack or healthy dessert.

So, back to the berries. Did you know Wild Blueberries aren’t the same thing as regular cultivated blueberries? I was already stalking the frozen aisle to buy these special berries for their intense sweet-tart taste long before I came to learn of all the healthy attributes. For example, Wild Blueberries have double the antioxidant capacity of regular blueberries and recent research is suggesting that they may play an important role in gut and brain health and also lower the incidence of diabetes and certain cancers. Talk about small but mighty! Handful of Wild Blueberries

Wild Blueberries are primarily grown in Main and Eastern Canada and date back more than 10,000 years!  About 99% of the crops today are individually quick frozen to lock-in nutrition and taste – it also means you can cater to blueberry cravings anytime of the year just by grabbing a bag out of the freezer.  There are many “brands” of Wild Blueberries, and I don’t prefer one over the other — just look for the word “Wild” on the package to ensure you’re getting the most potent and powerful blueberries around!

MAKE THIS! Wild Blueberry Coconut Pie Smoothie #WildYourSmoothie #Sponsored

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So, have you ever eaten WILD blueberries? What is your favorite ingredient to put in a smoothie — surprise me, I’m always looking for creative new things to try. Share in the comments below – XOXO, Jennifer 

By posting this recipe I am entering a recipe contest sponsored by the Wild Blueberry Association of North America and I am eligible to win prizes associated with the contest. I was not compensated for my time.

Wild Blueberry Coconut Ginger Smoothie taste like a coconut cream pie and blueberry cheesecake collided, but it's actually a smart choice for breakfast, a workout snack or healthy dessert.
Print
Wild Blueberry Coconut Pie Smoothie
Prep Time
5 mins
Total Time
5 mins
 
Course: Beverage, Breakfast, Dessert, Fruit, Smoothies, Snack, Worout
Cuisine: American
Servings: 1 serving
Ingredients
  • 1/2 cup froze Wild Blueberries
  • 8 ounces coconut water
  • 1/3 cup low fat cottage cheese
  • 2 tablespoons shredded, unsweetened coconut
  • 1 to 2 packets stevia, to taste
  • 1/2 cup ice, or more if needed
Instructions
  1. Add all ingredients to blender and process until smooth. Pour into tall glass, garnish with additional blueberries and coconut flakes. Enjoy immediately.

Gluten Free Goodness | Chia Berry Breakfast Crisp Recipe

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This post is sponsored by Sverve and Walmart and I was provided compensation for my time. However, all opinions and recipes are my own. 

Gluten Free Chia Berry Breakfast Crisp - TheFitFork.comMy recipe for Chia Berry Breakfast Crisp with Stevia-Sweetened Vanilla Greek Yogurt puts the “able” in your morning table – especially if your diet requires you to steer clear of the gluten found in many traditional breakfast foods like bagels, pancakes, cereal and the like.  Even some granolas can be off limits if the oats are not certified organic, but eating Nature’s Path Gluten Free Granola or using it in a recipe will put your mind and body at ease because knowing that all the ingredients are free of gluten.walmart gf natures path berry breakfast crisp

So, you guessed it – I made this healthy fruit breakfast recipe with Nature’s Path Gluten Free Granola for some wholesome crunch with no worries of those little gluten buggars ruining my day. Eating a “crisp” or “crumble” might sound a bit unusual or induldgent for breakfast – but it shouldn’t. Served with a stevia-sweetened vanilla 0% Greek yogurt instead of high-fat and sugar laden ice cream, this morning meal solution also provides a hearty serving of protein for long-lasting energy.   Chia Berry Breakfast Crisp with Stevia-Sweetened Greek Yogurt is so simple to make, let me show you how:

walmart gluten free natures path berry breakfast cobbler mixing berries

Mix together berries, stevia and chia seeds. It’s okay if berries are still frozen.

Top berries with granola. Then mix together yogurt, vanilla and stevia.

Top berries with granola. Then mix together yogurt, vanilla and stevia.

 

 

 

 

 

 

Chia Berry Breakfast Crisp with Greek Yogurt - TheFitFork.com

Chia Berry Breakfast Crisp with Stevia-Sweetened Greek Yogurt Recipe

  1. Heat oven to 375°F. In an ungreased 1 quart baking dish, mix frozen berries, chia seeds and 1 ½ teaspoons of the stevia together until fruit is coated.
  2. Sprinkle top of fruit with granola and lightly pat down.
  3. Bake approximately 20 minutes or until top light golden brown and fruit bubbling.
  4. Meanwhile, prepare yogurt by stirring together yogurt, vanilla extract and remaining 1 ½ teaspoons of stevia. Store in refrigerator until serving.
  5. Remove crisp from oven and let stand 5 to 10 minutes before serving. Serve warm with 1/2 cup of Greek yogurt mixture per serving. Serves 4.Chia Berry Breafast Crisp - Guten Free - TheFitFork.com

There is so much to love about Nature’s Path Organic Summer Berries Granola. First of all, and most importantly for many with gluten and wheat allergies and intoleances, it’s totally gluten-free without scrimping on taste. It’s also certified organic, non-GMO verified and free of synthetic preservatives and additives.  But, another big selling point of Nature’s Path Granola is that it’s easy to find and affordable – I picked up my bags at Walmart.

Nature's Path Gluten Free Granola at WalmartIn fact, Walmart has a surprisingly large selection of Gluten-Free products for less including Udi’s, Glutino, Van’s, Nature’s Path and more! As a frugal mom and healthy food blogger, it’s my job to create and prepare recipes that speak to the dietary needs of those on the other side of the fork and for all budgets. With huge increase in those living a gluten-free lifestyle, I take my responsibility to suggest ingredient swaps,  recommend balanced pre-packaged foods, and offer meal planning ideas, all free of gluten, very seriously.

I’ve found that Walmart has really stepped up to the plate when it comes to addressing the needs of their gluten free customers.  If you don’t see what you need on the shelves, swing by customer service to fill out a product request form. And, if you DO see the gluten-free products that you need, but they are cheaper elsewhere – bring in the other store’s advertisement for Walmart price matching! Later this month, Walmart will be holding a Gluten Free Event at participating locations – check out the event information, find the participating store nearest to you, and discover other useful information for your gluten free journey on the Walmart Gluten Free for Less website.

Gluten Free Goodness –> Chia Berry Breakfast Crisp #Recipe #GFwalmart #sponsored

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What are your favorite brands for gluten free living? Let me know in the comments below. Also, please feel free to share your own gluten-free recipes on social media with #gfwalmart – enjoy!

Blueberry Snap Pea Salad & Blueberries for Dessert

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blueberry chicken salad on mixed greens

You can’t beat a big salad for a beautiful, easy-breezy summer meal — and one topped with blueberries and sugar snap peas adds just the right sprinkling of sweetness along with a saturation of whole body wholesomeness.  My Mixed Greens Salad with Chicken, Blueberries & Snap Peas was inspired by the recipe for Creamy Blueberry Chicken Salad in the August 214 edition of Cooking Light magazine. Of course, I had to do my own spin based on the fresh ingredients in my fridge!

So, what’s so special about these salad toppings? Well, grilled chicken breast offers a great source of lean protein, I always try to get about 25 – 30 grams of protein per meal. Blueberries are loaded with a wide rand of antioxidants that help me stay healthy on the inside and out and, as with most berries, are relatively low on the glycemic scale compared to many fruits. If I’m not careful, I can eat the whole pint – I guess there are worse things that could happen. Now, sugar snap peas are a childhood favorite, my mom used to grown them in the garden. So crisp, refreshing and surprising low in calories (only 26 calories per cup!),  sugar snap pea are a great source of fiber, vitamin C and vitamin A.

salad with chicken breast, blueberry, red oinion

Mixed Greens Salad with Chicken, Blueberries & Snap Peas Recipe

  • 6 ounces baby spring lettuce mix
  • 1/2 cup thinly vertically sliced red onion
  • 1 cup sugar snap peas, halved lengthwise
  • 1/4 cup torn fresh basil
  • 12 ounces shredded skinless, boneless poached or grilled chicken breast
  • 2 cups fresh blueberries
  • ½ cup favorite balsamic vinaigrette or Litehouse Food’s Huckleberry Vinaigrette

 To prepare, divide lettuce evenly among four plates. Top each plate with equal portion of onion, snap peas, basil, chicken breast and blueberries. Drizzle with salad dressing. Serves 4.

violet beauregarde Now, if you’re wondering what to eat for a dessert that won’t leave you feeling like Violet Beauregarde from Charlie and the Chocolate Factory, check out my delicious recipe for Blueberry Frozen Yothefitfork blueberry frozen yogurt 700!

 

 

For even more inspiration on how to make a healthy sweet treat from a batch of these popular summer berries (second choice only to strawberries), check out Cooking Light’s collection of Blueberry Desserts – you’ll find everything from blueberry cobbler to blueberry popsicles.

blueberry desserts

Triple Berry Red Quinoa Salad Recipe & Beach Bod Workout

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Berry Grain Salad

Strawberries, blueberries and blackberries, oh my! With the season turning warmer, berries are finally starting to have a delicious ripe flavor. Nothing worse than a middle-of-winter, unripe, white-bellied strawberry, am I right?! I’ve been known to put a berrry or two atop my salads so I came up with this beautiful Triple Berry Red Quinoa Salad to take advantage of a bounty of berries.I think you’ll love it as a light lunch or side dish; in fact, you could even make a heartier meal of this salad by adding some shrimp, fish or other lean protein. Actually, the recipe starts off with a pretty decent amount of protein thanks to the red quinoa. Quinoa is an ancient grain that is not only high in protein (14g per serving) but also a good source of dietary fiber (7g per serving), plus it is gluten-free and popular with vegetarians and vegans. Oh, and it’s easy to store, easy to cook and has a satisfying crunch.

Quinoa Berry Salad with Lime Viniagrette

Triple Berry Red Quinoa Salad Recipe

  • 1 cup red quinoa
  • 2 cups water
  • ½ teaspoon salt
  • 1 pint strawberries
  • ½ pint blueberries
  • ½ pint raspberries
  • ¼ cup minced red onion
  • 2 Tbsp minced fresh jalapeno
  • ½ cup Raspberry Lime Vinaigrette*
  • 2 ounces crumbled feta cheese
  1. Add quinoa, water and salt in medium pot, bring to boil. Cover and let simmer for 15 – 20 minutes, or until all water is absorbed.
  2. Spread out cooked quinoa on baking sheet and set in refrigerator for 15 minutes for quick cooling.
  3. Meanwhile, wash, drain and dry berries. Chop strawberries and cut blackberries in half if they are large.
  4. In large bowl, add cooled quinoa, berries, red onion, jalapeno and dressing (*see note about dressing below); stir to combine.
  5. Serve sprinkled with feta cheese.
  6. Leftovers may be stored in the refrigerator for 2 – 3 days.

*I love the convenience and taste of Litehouse Food’s Raspberry Lime Vinaigrette – it’s also a certified organic product and I’ve noticed that it’s one of the dressings (out of their dozens) that most stores stock.  If this is not available in your area – order online!  Or, make fresh by blending ½ cup fresh or frozen berries with ¼ cup champagne vinegar, ¼ cup fresh lime juice and 1 tablespoon honey. After this mixture is pureed, slowly blend in ¼ cup canola oil and continue blending until emulsified.

berry storage container

I love this “berry keeper” container / colander!

By the way, I got yet ANOTHER kitchen gadget when out shopping the other day, I just can’t help myself. This little “berry keeper” preserves the freshness of delicate raspberries, blueberries, strawberries and other small fruits (or veggies), meaning no more rotten waste. The inside stackable tray layers berries to keep them from bruising and also serves as a handy little colander.

rinse strawberries

Resealing lids attach to the top and bottom so that moisture can be drained from either end. The dial on front is an adjustable vent that regulates air coming in and out of the container and extends the edible life of produce – a guide tells whether it should be open or shut for each specific fruit.  Anyway, I highly recommend this kitchen gadget and I don’t ever expect it will be stashed in my junk drawer with the regrettable impulse buys.

 

Okay, my parting share for the day is a workout I created for Core Power Protein Shakes.  It’s an outdoor workout you can do at the beach or really anywhere. The beach is my all-time favorite place to be and I hope that when I grow up (or retire), I get to relocate to a tropical island!

beach workout

So, what is your favorite exercise to do on the beach (lifting a cold drink doesn’t count)?