Tart Cranberry Grape Protein Bites Recipe #BehindTheMuscle

Posted on October 4, 2015 by Jennifer FIsher

This post is sponsored by Isopure, but recipe, editorial remarks & enthusiasm are all mine!I was looking for a snack to take on a trail run the other day and just wasn’t happy with the packaged options available. I wanted something that would offer me enough quality carbohydrates to keep my body moving, but also protein for sustained energy and muscle recovery. It was going to be a long day – I also had a big workout planned later in the day. I needed to avoid nuts, wanted a snack that was good for my guts, and was in the mood for tart and tangy, something completely different that the normal chocolate and caramel concoctions. A big order!

I ended up making my own concoction, Tangy Cranberry Grape Protein Bites — perfection and just what I “ordered”! Made with a whey protein isolate and Isopure Amino Acids, I knew my workout snack was going to give me quality nutrition for muscle recover and building – especially with those BCAAs.

I’ve blogged about the Isopure Amino Acids before, I love this product – not only does it taste great, it features everything I need for head-to-toe recovery including all the branch chain amino acids ( BCAAs) to help me make more of my muscles, but also tart cherry to ward off inflammation and L-theanine for a calm and relaxed mind.

Other nutrition perks of these on-the-go energy protein bites? Lots of vitamins and minerals (especially vitamin C) and quality carbs to keep the engine revved on high. Not only are the unsweetened cranberries and drizzle of honey a good, dense source of carbs for any high-energy sport, the unmodified protein powder used serves the dual purpose of binder and beneficial resistant starch.

So, what am I talking about when I say unmodified potato starch is a “resistant starch”? It’s a type of prebiotic starch that “resists” digestion and prevents spikes in blood glucose and insulin. As a type of prebiotic (aka, and digestible carb), it helps to establish and support good gut health – the right environment for gut bacteria. Studies are also suggesting that resistant starches may also help contribute to weight loss through lowered blood sugar spikes, decreased appetite, lessened fat storage in fat cells and preservation of lean muscle mass. There are many kids of resistant starches, but unmodified (aka, raw) potato starch is a reliable and easy-to use option (the Bob’s Red Mill brand is sold at most stores). Anyway, all the science is a little over my head, but I thought this article How Resistant Starch Will Help to Make You Healthier and Thinner at ChrisKresser.com was very helpful in understanding.

Tangy Cranberry Grape Protein Bites

¾ cup dried, unsweetened cranberries
1 tablespoon honey
2 tablespoons water
1 cup Isopure Zero Carb Creamy Vanilla protein powder
2 scoops Isopure Aminos Cranberry Grape
10 level tablespoons unmodified potato starch

Add cranberries, honey and water to work bowl of food processor and process for 1 -2 minutes, or until cranberries very, very finely chopped up and sticky.
In large bowl, mix together protein powder, amino powder and potato starch until combined.
Add dry mixture to cranberry mixture about ½ cups at a time, processing each time until incorporated. Dough should be forming up into a big ball with some crumbling back down. If mixture still looks too sticky, process in 1 tablespoon of potato starch at a time until desired results are achieved.
Roll into 24 bite-sized balls approximately 1-inch in diameter. May be left out in gym bag, but store in refrigerator overnight for best freshness.

Quick Macros Per Bite: 50 calories, 7g protein, 18g total carb (0.3g sugar), 0.125g fat, 12% DV Vitamin C,

Hope you get a chance to make this easy protein bite recipe for your next run or workout. They pack really well in a little zip top bag that you can take wherever you go, they don’t melt or fall apart or “go bad” sitting out all day. Stash a handful of these recovery treats in a fuel belt, pocket or gym bag and then feel free to KILL that workout knowing all your post exercise nutrition needs will be met in a few little “bites”. Also, check out Isopure BCAAs and all the other clean, lean quality protein products they offer.

Tart Cranberry Grape Protein Bites #Isopure #Behindthemuscle @isopurecomany #Ad

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Do you have a homemade workout snack? Have you ever heard of resistant starches? Did you run a race, have a fitness competition, do something else fabulous this weekend? Please share in the comments below – XOXO, Jennifer

Orange Miso Steak Lettuce Wraps + 6 More Protein Salads

Posted on July 5, 2015 by Jennifer FIsher

I love LOVE salads, many of you know that – I post my salad photos ( #saladselfie #saladrevolution #saladintheATX) nearly every day on Instagram @thefitfork. Often the mounds of lettuce I get at casual restaurants or take-away are pretty skimpy on the protein – this makes me hungry within the hour, no matter how BIG the salad was – that’s one of the reasons I prefer making my salad at home. Protein is so important for people living a fit and active lifestyle – adequate quality protein promotes heart health, helps muscles recover and grow and gives a long-lasting feeling of fullness that prevents unhealthy snacking later in the day. I got a chance to talk about this and the 30 Day Protein Challenge on Good Day San Antonio on 4^th of July Morning!

Sharing ways to get more protein at breakfast, lunch and dinner on KENS5 Great Day San Antonio.

There are lots of ways to boost the protein in salads, everyone should be aiming to get 25 – 30 grams of protein per meal adding beans (edamame, garbanzo, and black beans are some of my favorites) and adding a modest amount of nuts with heart-healthy oils like (almonds, walnuts and pistachios are so good) are two ways to reach optimal protein intake – I also love these Snack Crisps from Eat Enlightened. They are baked crunchy from broad (fava) beans and come in a bunch of yummy flavors like Sriracha, Garlic and Barbeque! For only 100 calories, I get an extra 7 grams of protein and lots of satisfying crush – whoohoo, they work as paleo croutons!

Of course, the most direct way to pump up the protein in a salad is by adding lean red meat; chicken, turkey or other poultry; or fish, shrimp or type of seafood. Today, I’m sharing my recipe for Orange Miso Beef Lettuce Wraps along with a collection of other beef salad ideas I curated in a collection for Mode Stories.

Also, I wanted to share with you a yummy snack I’ve been enjoying lately – Eat Nākd from Natural Balance Foods . Eat Nākd bars are basically fruits and nuts “smooshed” together in a nutritious, healthy bar for convenience Eat Nākd Protein Crunch bars are just as delicious and are have a bit of plant-based protein added for sustained energy. Individually wrapped for convenience and available in a ton of tempting flavors (hello chocolate mint), these bars are the perfect way to get some quick energy before a workout or when you need a little pick-me-up to nosh on at the office. They are also vegetarian and Paleo diet friendly; gluten, wheat and dairy free; and have no added sugars or hidden extras. These bars are made in Britain and you can order online with quick delivery – this product totally worth checking out!

Click photo to sign up!

Join the 30 Day Protein Challenge — you’ll learn how to get enough protein in your diet. Or, you’ll discover why you should rearrange the protein you’re already eating — did you know most Americans eat 2/3s of their daily requirement at dinner? It needs to be evenly portioned out through the day! The #ProteinChallenge also gives you access to delicious recipes and support with nutrition tips and a hunger scale to help you optimize your health!

Beef Up Summer Salads #ProteinChallenge #ModeStories http://bit.ly/1ffj5dK

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What is your favorite or most unusual way to add protein to a salad? Please share in the comments below — XOXO, Jennifer

This post is sponsored in part my Mode Media.

Miso Orange Steak Lettuce Wraps

This healthy, Asian inspired salad can be grabbed and wrapped up to-go -- or eat like a traditional salad! Beef and edamame beans pump up the protein so you'll be satisfied through to the next meal!

Cuisine: Asian

Ingredients

2 10 ounce beef Strip Steaks Boneless, cut 1 inch thick
16 leaves Boston or butter lettuce leaves (about 4 to 5-inch diameter)
2 cups ssorted rainbow slaw mix – chopped broccoli stalk, matchstick carrots, shredded cabbage
1/4 cup frozen shelled edamame beans, thawed
1/4 cup thinly sliced radish
1/4 cup slivered toasted almonds
4 ounces Mandarin orange segments
1/4 cup Green Garden Orange Miso Dressing (or Asian vinaigrette of choice)

For Wet Rub

2 tbsp Sriracha sauce
2 cloves garlic, crushed
1 teasponn ground black pepper

Instructions

Combine Rub ingredients; smear evenly onto beef steaks.
Place steaks on grid over medium, ash-covered coals. Grill, covered, 11 to 14 minutes (over medium heat on preheated gas grill 11 to 15 minutes) for medium rare (145°F) to medium (160°F) doneness, turning occasionally.
Carve steaks into slices. Place lettuce leaves on serving platter. Evenly layer vegetables onto lettuce leaves. Top evenly with steak. Drizzle with vinaigrette; sprinkle with nuts.
Tip: To pan-broil steaks, preheat large nonstick skillet over medium heat until hot. Place steaks in skillet; cook steaks 12 to 15 minutes for medium rare (145°F) to medium (160°F) doneness, turning occasionally.

4 Trail Energy Recipes with Protein Powder

Posted on June 15, 2015 by Jennifer FIsher

This post is sponsored by NOW Foods via Mamavation.

I’m not going to hide the fact that I’m a meat-eater. I do all the proteins – beef, chicken, fish, and so on. But often, I’m in such a rush for breakfast in the mornings or after a workout, that I’m not able to cook up a big juicy steak. Nor do I always want to. Using protein powder is a go-to on these days when I have a light appetite, but realize my body needs adequate protein for muscle repair and maintenance. I ask my body to do a lot at my age and, in return, I try to feed it what it needs!

I’m sharing some of my favorite recipes using protein powder that are perfect for taking on a trail run or stowing away in your gym bag. I’m also reviewing two great options from NOW Sports that each work well in the recipes. I’ve tried dozens of different protein powders and these two rank pretty high in my book – they are affordable, made with quality ingredients and offer the right ratio of protein to carbs and fat that I prefer.

1) Pumpkin Protein Granola

2) Nut Butter Protein Nuggets with Cacao Nibs

3) Apricot Chocolate Almond Protein Bars

4) Chocolate Cherry Protein Trail Cups

Incorporating protein powder into your diet, it’s all about balance!

Plant Protein Complex (Creamy Vanilla) – Great for vegetarians and vegans (and even meat-eaters who want a change of pace), the NOW Sports Plant Protein Complex is a versatile choice made with a pea, brown rice, hemp and quinoa protein blend. Each scoop provides 22 grams of proteins and 3,900 mg of branched chain amino acids and 1,800 of L-Arginine. Less than 1 gram of sugar and sweeted with Xylitol and Stevia.

Sprouted Brown Rice Protein (Natural Vanilla) – Everyone needs protein to thrive and survive, however those with certain food allergies (such as whey, egg, soy, etc) are often left with few choices when it comes to protein powder. NOW® Sprouted Brown is a great solution and can be used with the confidence that only natural and pure ingredients are being used – no soy or dairy and is suitable for vegans and vegetarians.

Additionally, I recently tried these two other NOW Foods products – thumbs up to both, especially for convenience. When doing healthy things is convenient, I’m more likely to participate!

Lemonade Slender Sticks – These single-serve drink mix packets are so convenient for summer travel or to stash in a gym bag. What I like about them, other than the sweet-tart taste, is peace of mind knowing I’m using a product with made natural sweeteners and non-GMO ingredients, no artificial flavors or preservatives, and contains 50% of nine daily vitamins. Oh, and only 15 calories per serving!

Probiotic-10 + Inulin: More single-serve packets, so you can get probiotics anytime, anywhere! This convenient supplement helps to maintain a healthy microbial balance in the gut – thanks to 10 probiotic strains and 10 billion organisms per little packet! Suitable for vegans, vegetarians and those on dairy-free and gluten-free diets, this easy-to-use powder simply mixes into water for drinking.

Trail Energy Recipes with Protein Powder @NowFoods #NOWwellness #Ad

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What is your favorite way to use protein powder? Have you ever used a Probiotic supplement? Please share in the comments below — XOXO, Jennifer

Apricot Chocolate Almond Energy Bars – Superfood for Superheroes

Posted on May 18, 2015 by Jennifer FIsher

This post is sponsored by Blue Diamond Almonds.

Oh Batman, did you not eat your superfoods today?

Runners and obstacle course athletes need superfoods to perform optimally – you know, to run faster than a speeding bullet and jump tall things in a single bound. Not one single wall or hurdle got in my way the other weekend at Spartan Race (recap to come) and nor could Batman beat me to the finish line of a local 5k, probably because I was fueled up with some really good super food energy for superheroes!

If you’re heading out for some weekend warrioring, it’s not realistic to stick a bunch of kale and quinoa or even a beef tenderloin (I’ve tried) into your backpack. But, there are plenty of superfoods that can take the rough and tumble of nearly any outback course – almonds are one! Stick a pouch of almonds in your bag, and you’ll have a sustaining snack when you need to fuel up the tank. Personally, I love the Blue Diamond Sea Salt Almonds and Blue Diamond Dark Chocolate Almonds (the latter are dusted in cocoa, not dipped — so no worries of melting).

Almonds are going to pump up your super powers by offering protein and heart-healthy fats. One recent study suggest that almonds might help athletes mobilize more previously reserved carbohydrates rather than breaking down fat as an energy source during intense exercise. This means you might not “hit the wall” – have you ever seen a superhero hit the wall? I think not. Almonds are also a great source of energy-boosting manganese and copper, minerals which minimize the damage free radicals can do to the mitochondria that power our cells.

For quick energy, I like to pair almonds with a the concentrated complex carbohydrates that come from dried fruit – again, an easy, mess-free food to pack in your bag for races, hikes and expeditions of epic proportions. Dried apricots are a personal favorite because they are high in iron –an impressive 41% DV for a cup. Anemia, or even a moderate iron deficiency (a surprisingly common problem in athletes), can make a superhero feel tired, hinder athletic performance, work capacity and lessen VO2max.

If you want something a little more “fancy” than almonds and dried fruit, it’s not hard at all to make your own energy bars with ingredients like nuts, apricots, feel-good chocolate and dash of salt for extra electrolyte balance. My no-cook recipe for Apricot Chocolate Almond Energy Bars can be whipped up in the food process in less than 10 minutes. Stick them in the freezer for 30 minutes to cut precise bars if you’re into perfection – you can also roll them up into balls and carry along for race fuel. And, they taste really, really good! If you’d like to make these more abundant in protein, like if you think you might me skipping a meal or have intense workout recovery need, just swap out the almond meal (although keep the ground up chocolate ones) and swap measure-for-measure with your favorite brand of protein powder.

Also, depending on how strict your interpretation of Paleo diet is, these should fit in your diet — definitely Paleo-ish and made with whole foods. Drop the chia seeds and protein powder if these rub you the wrong way.

Superfood for Superheros! Apricot Chocolate Almond Energy Bars save the day! @BlueDiamond #Ad

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Have you ever tried to make homemade energy bars? What flavor and how did it turn out, please share in the comments!

Apricot Chocolate Almond Energy Bars

Prep Time

10 mins

Total Time

40 mins

This no-cook recipe for Apricot Chocolate Almond Energy Bars are great to grab for breakfast, a sensible snack or for pre and post workout fuel.

Course: Breakfast, Snack, Worout

Cuisine: American

Servings: 12 bars

Ingredients

1 cup dried apricots about 20
1/2 cup Dark Chocolate Blue Diamond Almonds these are "dusted" not coated in chocolate, use sea salt flavor if you can't find.
1/2 cup shredded unsweetened coconut
1/3 cup cup almond meal (or protein powder
1/4 cup palm sugar ie coconut sugar
2 tablespoons chia seeds
1/2 teaspoon sea salt optional
2 - 3 tablesspoons coconut oil
1/4 cup mini chocolate chips

Instructions

Line and 8 or 9 inch baking pan with plastic wrap, and set aside.
Pulse Blue Diamond Chocolate Almonds (these are dusted chocolate almonds, not chocolate coated) in food processor until coarsely ground, leave in work bowl.
Add in coconut, apricots, almond meal (or protein powder), palm sugar, chia seeds and sea salt in food processor and process until apricots chopped and well combined with other ingredients.
Drizzle and pulse in coconut oil one tablespoon at a time until mixture begins to stick together when pinched between fingers. The amount of coconut oil you need to use will depend on the size of apricots and whether you used almond meal or protein powder as a binder.
Gently pulse in mini chocolate chips. If using regular sized chocolate chips add them to step 3.
Firmly press the apricot mixture into the baking pan, using the flat surface of a measuring cup or drinking glass to create a flat even layer.
Place pan in the freezer for 30 minutes, then remove and cut into 12 rectangle bars or roll up in balls (size of your choosing). Keep in an airtight container and store for up to one month in the fridge.

Chocolate Cherry Trail Cups + Workout to Flip For

Posted on January 7, 2015 by Jennifer FIsher

Snacking, snacking, snacking – lots of snacking going down at my house because I am my three teen boys are always so hungry. I’ve been experimenting with some homemade energy bars and trail mixes and have come up with the perfect combo – Chocolate Cherry (Protein) Trail Cups. My husband mentioned after gobbling one up that it reminded him of a Chocolate Chip Cherry Torte Lara Bar — so, I made a Larabar copycat recipe without even realizing!

Nut Butter, Dried Cherries, Oats and More - TheFitFork.com — So many wholesome yet yummy ingredients in this recipe.

Food Processor - Cherry Chocolate Trail Cups - TheFitFork.com

These healthy snacks are super easy to whip up and using a food processor makes the task even less time consuming. The tip to making sure these treats hold up to any adventure is to make sure the crumbly mixture is moist enough to stick together when pressed between fingers. If it seems too dry, throw more nut butter or sugar-free chocolate syrup in 1 teaspoon at a time.

I’m taking my batch of trail cups for some long-lasting energy when the family heads out on a ski trip soon. I created this recipe with protein power as one of the ingredients to balance the dried fruit and chocolate. I don’t want to hear ANY “I’m hungry mom” complaints when we’re dangling our skis and snowboards off a lift 10,000 feet up.

Chocolate & Cherry Energy Cups - TheFitFork.com

Chocolate Cherry (Protein) Trail Cups Recipe

1 ¼ cup Love Grown Super Oats*
1/3 cup chocolate protein powder (like Quest Nutrition Chocolate Milkshake)**
2 tablespoons cocoa powder
2/3 cup raisins
½ cup pecans
1/4 cup nut butter of choice (I used almond)
1/3 cup dried tart cherries
2 tablespoons Stevia-sweetened cocoa syrup***
¼ cup mini chocolate chips

*You may use regular rolled oats and add 1 tablespoon of chia seeds.
**If you don’t want to use protein powder, add an additional ¼ cup oats and 1 tablespoon nuts.
** I used NuNaturals Cocoa Syrup, but you can use any chocolate syrup

Add oats, protein powder, cocoa powder, raisins and pecans in work bowl of food processor. Processes until ingredients are broken down but still fairly coarse
Pulse in nut butter and syrup until mixture is moist and sticks together when pressed between fingers.
Pulse in cherries and mini chocolate chips until just combined.
Place approximately ¼ cup loosely scooped mixture into muffin tin that has been prepped with a paper liner. Press mixture down with back of spoon of fingers until compacted.
May be stored in the refrigerator in airtight container for several weeks. Makes 15 :”cups.”

Oh, and I have a workout you’re going to flip for – if you don’t have a tire, a heavier med ball can be substituted.

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Tag Archives: energy bars

Tart Cranberry Grape Protein Bites Recipe #BehindTheMuscle

Orange Miso Steak Lettuce Wraps + 6 More Protein Salads

4 Trail Energy Recipes with Protein Powder

Apricot Chocolate Almond Energy Bars – Superfood for Superheroes

Chocolate Cherry Trail Cups + Workout to Flip For

Amazon Store Card

Amazon Basics Round Reusable Silicone Baking Cups, Muffin Liners, Pack of 24, Multicolor, 2.9″L x 2.9″W x 1.3″H

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