Tag Archives: breakfast

Honey Buzz! Not So Chunky Monkey Granola with Blue Diamond Almonds

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Sometimes a girl needs a treat, and there’s nothing wrong with a bit of sweet. But, before you reach for a pint of ice cream, cupcake or even diet soda, you should think about enjoying a wholesome treat made with the oldest sweetener around – honey!  Even though honey contains simple carbohydrates and its fair share of calories, honey is in no way comparable to refined white table sugar.

honey

The combination of fructose and glucose in honey help to regulate blood sugar, meaning you won’t be jacked around with the jolt and subsequent crash found with regular sugar. An abundance of cancer-preventing antioxidents are inherent to honey as are gut-friendly bacteria (probiotics) that can help tame digestive issues.  Also, some believe eating locally-sourced honey can also help lessen certain seasonal allergies. The jury still out on this, but because honey tastes so good, I’m willing to take a daily spoonful for . . .er, medicinal purposes!

chunky monkey almond granola

Lately, a honey-sweetened (and pollinated) treat I’ve been enjoying are a couple new flavors of Blue Diamond Almonds – Honey Roasted Vanilla and Honey Roasted Chipotle. What’s not to love? Sweet, salty and crunchy with just the right level of supporting flavor – it’s impossible to say whether I love the Honey Roasted Vanilla or the Honey Roasted Chipotle better. Both are creating major buzz with my taste buds! Of course, almonds are perfect for eating right out of the can (I always keep them in my purse) but they also make recipes rock – like my honey and almond inspired Not Quite So Chunky Monkey Granola!

honey granola with chocolate, almonds and banana protein

 

“Not Quite So” Chunky Monkey Granola with Blue Diamond Almonds Recipe

  • 3 tablespoons coconut oil
  • 1/3 cup organic honey
  • 1 medium banana, mashed
  • 1/4 cup water
  • 2 teaspoons vanilla extract
  • 2/3 cup (2 scoops) vanilla or plain protein powder
  • 1 tablespoons ground cinnamon
  • 3 1/2 cups old-fashioned rolled oats (Gluten-Free, if needed)
  • ½ cup unsweetened coconut flakes
  • ½ cup freeze-dried banana slices
  • ½ cup chocolate chips
  • 6 oz. can Blue Diamond Honey Vanilla Almonds
  1. Preheat oven to 300F. Line a large baking sheet with parchment paper or Silpat.
  2. Place the coconut oil, honey, mashed banana, water and protein powder and cinnamon in a medium saucepan. Turn heat to medium-low and whisk until mixture is smooth, thick and creamy and just beginning to bubble. Remove from heat and whisk in vanilla.
  3. Pour oats and coconut flakes into pot, stirring to combine and coat. Pour mixture out evenly on prepared baking sheet.
  4. 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 dehydrated bananas, chocolate chips and almonds. .
  5. Store cooled granola in an airtight container for up to 2 weeks, or freeze for up to 2 months.

*Sugared and honey-coated nuts tend to burn easily, so I add them after baking. However, if you substitute raw almonds, they may be added with the oats before cooking.

honey_badgeYou know what else I love about theses Honey Roasted Blue Diamond Almonds? The company donates money to help support honeybee research – to date, Blue Diamond has backed more than 70 studies in support of bee health. The almond industry, as a whole, is 100-percent reliant on honeybees to pollinate almond trees every season – and 1/3 of the world’s food crops are also pollinated by bees!

 

As an athlete, I also appreciate honey as a way to supplement my nutrition before and during a race or intense workout. As you probably know, carbohydrates are the primary (but not only) source of fuel the body uses during exercise. Honey offers 17 grams of carbohydrates per tablespoon, making it a dense and efficient source of energy while on the run – literally. I will often stash restaurant “take-out” honey packs or convenient honey sticks in my pockets during a long run. And, as an athlete, I also appreciate almonds as a way to recover from a workout – it’s best to take in a protein-rich snack within 30 minutes post-exercise and almonds are a convenient, perfectly portable for travel, non-messy snack to stick in a gym bag.

I'm a sweet nut

This post is sponsored by Blue Diamond Almonds, but all recipes and opinions are my own. 

Granola Recipe Roundup . . . Starring Avocado Pineapple!

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As promised, I’ve rounded up my recent granola recipes in honor of National Oatmeal Month.  For years, I just mindlessly bought granola at the store until I realized how insanely easy it is to make at home. Not only is it super fresh and more economical, but my favorite reasons for baking homemade granola are the creativity factor and control over the ingredients.  Try one, try them all!

homemade granola and granola bars A) Chocolate Cherry Protein Granola – This chocolate granola is so scrumptious I could eat it for dessert! Problem is, my kids and husband always have the batch polished off before lunch!

B) Smashing Pumpkin Protein Granola – Pumpkin shouldn’t be a seasonal food; I stock up on canned pumpkin in the fall so I can show my thanks to this super nutritious squash all year long.

C) Tropical Caramel Cashew Granola Bars – Coconut and cashews hugged with gooey caramel, these chewy granola bars get a protein boost with raw shelled hemp seeds.  Perfect for gym bags and lunch boxes!

D) Gingerbread Cranberry Protein Granola  – One whiff of this granola wafting from the oven will give you that warm fuzzy feeling of being at grandmother’s house and helping with the baking. Nostalgic noshing!

avocado recipe with pineapple pumpkin seeds

 

AvocadOMG! You’re going to think “oh no she didn’t,” but OH, YES I DID! I’ll stop shouting now to share the news about my recipe for Avocado Pineapple Granola, not only is it strangely delicious but also over-the-top nutritious. By substituting mashed avocado for the coconut oil I typically use in my granola recipes, I was able to significantly reduce the amount of saturated fat.  Did you know the fats found in avocados are healthy and satiating? Check out some new research on avocados and satiety that I think you’ll find . . . .full-filling!  Eating 1/2 an avocado with a meal can make you feel satisfied and reduce the urge to snack following a meal.

Avocado Pineapple Granola Recipe

  • 3 cups old-fashioned oats
  • 1/2 cups raw, shelled hemp seed
  • 1 cup unsweetened coconut flakes
  • ½ cup roasted pumpkin seeds (pepitas)
  • 1 large avocado (approx. 1 cup mashed)
  • 1/4 cup almond milk
  • 4 – 6 single-serving packets Stevia (depending on sweetness preference)
  • 4-ounce unsweetened applesauce
  • 1 cup dried diced pineapple

Instructions

  1. Preheat oven to 325°F. Line a baking sheet with parchment paper.
  2. In large bowl, toss together oats, hemp, coconut, and pumpkin seeds. Set aside.
  3. In a medium bowl, add peeled avocado, almond milk, Stevia and applesauce. With a fork, mash together until combined and creamy.
  4. Add avocado mixture into bowl with dry ingredients; mix with spatula until completely coated. Do NOT add pineapple before cooking.
  5. Spread granola onto prepared baking sheet, pressing down slightly, and bake for approximately 1 hour. Stirring every 20 minutes, taking care not to break up all the clusters.
  6. Remove from oven, stir in dried pineapple, and let cool on pan at least 15 minutes before breaking into clusters

 

 

Protein for Breakfast | Healthy Beef & Egg ‘Barn-Raiser’ Bake

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More eggs, and this time with beef! Last week, I whetted your appetite for the “incredible edible” with an oh-la-la recipe for Spinach & Artichoke Blue Cheese Baked Eggs based on the very Parisian and elegantly yummy recipe for Oeufs en Cocotte.  Even though Oeufs en Cocotte isn’t as fancy as it sounds (it literally means “eggs in pots”), I’m going more down-home today with a Beef & Egg ‘Barn-Raiser’ Bake recipe. This dish is hearty and healthy and cooked up in a big ole casserole, so gather all the egg and beef lovers around.

healthy egg and beef casserole

Guaranteed to provide plenty of energy to start the day, this 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 healthy swaps stop! Added dairy products are reduced in fat and nutrient-rich veggies are incorporated to round out your morning meal.  Think you’re too busy to eat healthy on busy mornings? Not so if you prepare this casserole the night before. Save precious time by popping the uncooked casserole in the oven come morning and, after enjoying your healthy meal, portion out leftovers to last the entire week!

I’ll be taking this egg and beef recipe on a tour around Texas as I tout the benefits of eating protein for breakfast at several American Heart Association “Go Red for Women” events.  If you are in San Antonio, Ft. Worth or Amarillo in early February, leave me a comment and I’ll give you the details on how to attend.  But, the point is – eating a higher-protein breakfast (25 – 30 grams depending on your size) will satiate your hunger and help curb snacking on unhealthy foods later in the day. This strategy helps maintain a healthy weight which ultimately reduces many risk factors associated with heart disease.

breakfast egg and beef casserole

 {Healthy & Hearty} Beef & Egg ‘Barn-Raiser’ Bake Recipe

For country beef sausage crumbles:

  • 1 lb. ground beef (96% lean)
  • ½ teaspoon rubbed sage
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • ½ teaspoon salt
  • ½ teaspoon crushed red pepper

Remaining ingredients:

  • 1 (10-oz) package frozen chopped spinach, thawed and squeezed dry
  • 14 large eggs, lightly beaten
  • 1/3 cup fat-free milk
  • 1 cup fat-free ricotta cheese
  • 1 ½ cup shredded, reduced-fat Colby Jack cheese, divided
  • 1 teaspoon pepper
  • ½ teaspoon salt
  • 1 (16-oz) package frozen shredded hash browns
  • 24 grape tomatoes, halved lengthwise
  1. For country beef sausage crumbles, combine ground beef and seasonings in large bowl; mix lightly but thoroughly.
  2. Heat large nonstick skillet over medium heat until hot.  Add beef mixture; cook 8 to 10 minutes, breaking into 3/4-inch crumbles and stirring occasionally. Set aside.
  3. Lightly beat eggs in large bowl. Whisk in milk, ricotta cheese, 3/4 cup of Colby Jack cheese, salt and pepper.
  4. Spray 4-quart rectangle casserole with baking spray. Spread frozen shredded hash browns to cover the bottom of dish. Top evenly with beef-spinach mixture; pour egg mixture over top. Sprinkle with remaining 3/4 cup of Colby Jack cheese and arrange grape tomatoes (cut side up) in an 8 x 6 grid for the final layer.
  5. Cover with foil and bake at 350 F degree oven for  40 minutes; uncover and bake for an additional 15- 20 minutes or until eggs are set.  Remove from oven and let stand for 10 minutes before serving.

Serves 12.  

nutrition barn raiser beef and egg bake

Egg-celent School Morning Idea! Hamilton Beach Breakfast Sandwich Maker Giveaway

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I have a keen sense of smell and an uncanny ability to track down delicious food being made anywhere, anytime. I’ll run faster than you to get there, elbow you out of the way to nab the last piece; all while smiling politely, of course. Survival of fittest, right? This past June at BlogHerFood, my food sample seeking senses were in major overdrive. In the expo hall, every nook and corner of this epic epicurean event was filled with all the latest food products and gadgets on the market. I kept making the rounds over to the Hamilton Beach booth, hoping that they wouldn’t recognized my variety of disguises – like the greedy trick-or-treater kids swapping Halloween masks in the bushes by your front door.

thefitfork turkey spinach egg sandwich

Hamilton Beach was cooking up breakfast sandwiches in a really nifty looking machine. Take a look. Take a good look because I am giving one away! You’ll need to keep reading down to the bottom of the post to enter.

Breakfast-Sandwich-Maker-by-Hamilton-Beach

What I loved about this little breakfast sandwich machine is that it wasn’t just another use-once-and-then-stick-in-the-cabinet gizmo. It was a lean, mean breakfast sandwich-making machine that I knew I could train my ‘tween and teenage boys to use. I feel it’s important to start off the day with a good breakfast, especially one that is packed with protein – about 20 -25 grams of lean protein is the best way to start the day. Last year I met Dr. Heather Leidy, an expert in nutrition and exercise physiology from the University of Missouri, and learned about her recent research that shows how eating enough protein at breakfast can prevent unhealthy snacking in the evening and thus help control weight.

That’s why I like to get my brood of breakfast eaters off to school with something of more substance in their stomachs than Lucky Charms or a Pop Tart.  Eggs are always a favorite, and I’ve tried my hand at making breakfast sandwiches by making an egg patty in a custard cup in the microwave and then putting it on an English muffin. Actually, that technique works pretty well, but then the remaining steps to get the sandwich finished up can be a chore. Enter the Hamilton Beach Breakfast Sandwich Maker. In one fell swoop, this gadget toasts your bread product of choice, melts cheese and warms veggies and meats – all while cooking up your egg scrambled or sunny-side up!

It’s the perfect little machine for streamlining the back-to-school morning chaos. It only takes 5 minutes to make a sandwich and an on-off indicator light lets you know when everything is done. Then, with a pull of the lever, your egg is released between the bread and other fixings – ready to eat! The non-stick finish makes everything easy to clean up.

jennifer fisher thefitfork breakfast sandwich maker

To make sure we had a handle on this machine before school started (goodness knows I didn’t want to decipher an instruction book on the first-day-of-school morning), we tried it out at our last hurrah of summer at the beach. With six hungry boys in the condo, I had no trouble selling these sammies – here’s my cute nephew giving it the thumbs up.

jennifer fisher thefitfork.com sam

There really isn’t a recipe to follow for this machine; you just add the ingredients you like. We used whole-grain sandwich thins (those skinny buns), bagels, sourdough bread cut to shape with the top of a glass, and even waffles. Inside, I offered up a selection of cheese and meats ranging from bacon to deli-style turkey. And, don’t forget the egg – it is recommended to use real eggs, not those from a carton (especially with egg whites). You can see my personal Turkey, Spinach, Tomato and Egg Breakfast Sandwich creation in the first photo of the post. Hamilton Beach has some official breakfast sandwich ideas, if you are interested.

I’m excited to be giving away a Breakfast Sandwich Maker to simplify one of my reader’s morning routines. Trust me; you’ll appreciate not being tempted to hit a greasy fast-food drive-thru. Follow the simple Rafflecopter instructions below to enter.

 

a Rafflecopter giveaway

Prevent Bonk & Bodonkadonk with Berry Cheesecake Power Muffins Recipe

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Imagine nervously waiting at the start line of the most important race of your life, a run that would be the final test of more than a year of dedicated, intensive training and one where you have put the reputation of your family, faith and country on the line. Now imagine that instead of carefully monitoring your diet and eating “clean” for maximum performance leading up to and on the big day, you are fueled on cheesecake and will be running in the nude.

ancient runners cheesecake

As crazy as it sounds, historical records reveal that cheesecake was served to athletes participating in the first Olympic Games in Greece back in 776 BC. However, the ladies didn’t have to worry whether or not a slice of this decadent dessert would give them a glycogen-depleting bonk or big ole naked bodonkadonk come race day – female athletes weren’t allowed to compete, nor were married women even allowed to spectate.

A dollop of whipped cream might not make you run faster, but it's fun!

A dollop of whipped cream might not make you run faster, but it’s fun!

But, let me stop my digression on discrimination here and get back to the cheesecake nutrition plan. I can’t imagine that a slice of cheesecake, such as we enjoy here in the 21st century, could be the best way to finish off a pre-race meal.  A single slice of Peanut Butter Cup Fudge Ripple Cheesecake from the Cheesecake Factory tops out at over 1,300 calories and 40 grams of fat per serving; even a low-carb, Splenda-sweetened slice of Original Cheesecake from the same restaurant has 570 calories.  Sheez, instead of the aforementioned cheesecake offender, you could eat more than HALF of my Whey Cool Strawberry Protein Pie.

But, don’t get me wrong, I love cheesecake. I just don’t eat it everyday and when I do indulge, I share a slice with a partner in crime. Since National Cheesecake Day is July 30th I wanted to honor this icon of the dessert cart in a more nutritious way.  I found a description by the rhetorician and grammarian Athenaeus on how cheesecake was prepared back in ancient Greek times. While it looked like the recipe was actually filled with healthy carbs and protein, the lack of measurements left me puzzled.

 “Take cheese and pound it till smooth and pasty; put cheese in a brazen sieve; add honey and spring wheat flour. Heat in one mass, cool, and serve.”

Instead, I came up with a cheesecake-inspired recipe with a healthy spin; a nutritious little nosh that could be enjoyed before running a race without any negative consequences on my gut or butt. Since I’m usually running and racing in the morning, a muffin was the perfect solution. Sized just right to take on the go, my recipe for Berry Cheesecake Power Muffins offers more than 8 grams of protein and less than two grams of fat – all for about 100 calories per muffin. jennifer fisher - thefitfork.com - berry cheesecake power muffins

Berry Cheesecake Power Muffins Recipe

  •  2 cups rolled oats, ground in a blender
  • 1 cup fat free cottage cheese
  • 1/4 cup unsweetened apple sauce
  • 1/4 cup sugar-free maple syrup
  • 1 cup egg whites
  • 1 tsp vanilla extract
  • 1 tbsp Stevia
  • 1 tsp baking powder
  • 1/2 tsp baking soda
  • 1/4 tsp salt

Remaining ingredients:

  • 1/2 cup fresh blueberries
  • ½ cup fresh strawberries, chopped
  • ½ cup fat free cream cheese
  • 1/2 tbsp Stevia

Preheat oven to 350 F degrees.

Grind up oats in blender using pulse button. In pitcher of blender, add ingredients for muffin batter –cottage cheese, applesauce, syrup, egg whites, vanilla extract, Stevia, baking soda, baking powder and salt.  Blend in blender until smooth and divide mixture up equally in a 12-muffin tray fitted with muffin liners (or coated with baking spray).

In a separate bowl, mix together cream cheese and 1/2 tablespoon of Stevia. Sprinkle blueberries and chopped strawberries on top of muffins; then dollop cream cheese on the center top of each muffin. The fruit and cream cheese will sink down to the middle during baking.

In 350 F degree oven, bake muffins for 20 – 22 minutes or until lightly browned.

Let cool before removing from muffin tins.

Makes 12 muffins.

Nutritional info: per muffin: Calories: 103, Total fat: 1.9g, Total carbs: 12.1g, Sugar: 2.7g, Protein: 8.3g

The berries and cream cheese is put on top of batter and it sinks to the middle during baking.

The berries and cream cheese is put on top of batter and it sinks to the middle during baking.