Tag Archives: fruit

6 Easy Strawberry + Protein Snack Recipes

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Easy Protein and Strawberry Snack Ideasjennifer spartan training up and over cg arenaSchool’s out, sun’s out and guns are out and the skies the limit on all the fun and fit stuff that’s coming up in the next few months!

Not much could be sweeter about summer, except maybe a top-crop snack of strawberries. Strawberries balanced with a bit of protein are the perfect healthy snack to fuel the body for one warm-weather activity to the next.

On their own, strawberries are quite the super food, providing a quality source of simple carbohydrates that the body can turn into quick energy for runs, workouts and even power-thinking! The high fiber and water content found in this fruit creates a feeling of welcomed fullness, while keeping the calorie count low – a single medium strawberry only has 4 calories! Plus, a powerful wallop of vitamin C is packed in strawberries, an antioxidant that can help keep muscles, skin and tissues in tip-top shape – just eight strawberries match the vitamin C in a medium orange.

But often, especially for athletes and those with an active lifestyle, merely munching on a handful of berries alone won’t suffice. Pair up strawberries up with a lean protein source for added nutrients and a few extra calories to feel fuller and more fueled for the most vigorous daily routine. Also, eating a snack of carbohydrates with protein (in a 4:1 to 3:1 ratio) 30 minutes after an intense exercise session will help tired and sore muscles recover more quickly.

Check out these Six Strawberry Protein Snacks that can be made in a snap and will fuel you up for running, workouts, climbing and reaching for the sky!

 

Strawberry Banana Mug Muffin with Core PowerClick here for first recipe Strawberry Banana Protein Mug Muffin (20g protein)

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Run or Workout? Apples Core to Training Diet + Recipes

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Why Apples are Core to a Runner's Diet - find out the health benefits and how they can improve your training.There’s truth to the saying “An apple a day keeps the doctor away.”  This popular fruit has a bushel of benefits to keep the general population and athletes healthy and well. For example, apples are low in calories yet high in fiber, certain vitamins (like C), antioxidants and phytonutrients, making them a filling and snack that helps maintain weight and optimize health.

Avoid Apple Overload -- so just what IS considered a healthy serving of apple?

But, like everything else, you can over indulge. The suggested serving for an apple is about 1/3 pound, about 3″ in diameter (think of a tennis ball). However, most apples you see today at the market are not just large, the are super JUMBO! So, whether you run, swim, CrossFit or play team sports like basketball or lacrosse, there are even more reasons to add a healthy serving of apples to your training diet. Here are a few:

Healthy Carbs: Apples contain fructose, a natural fruit sugar that buts gas in the tank for your workouts. A medium apple has about 20 grams of carbohydrates.

Recovery: The healthy carbs in apples are also important for post-workout recovery, namely to replenish glycogen and fluids stores and help synthesis protein so that the body can repair taxed muscles. That’s why I always pair my apple with a Core Power High Protein Shake!

Hydration: Apples are about 84 percent water and another way to replace potassium and other electrolytes lost through sweat during exercise.

Gut Health: Pectin is found in apples, a prebiotic that promotes friendly gut bacteria. A healthy gut helps to “move things along” so that you won’t feel bloated and weighted down for your workout.

Endurance Booster:  Some studies suggest that quercetin, a flavonoid found in apples (especially the peel), may improve athletic endurance by affecting the oxidation process to muscles and increasing V02 Max.

Perfectly Portable: An apple comes packaged in its own wrapping will stay fresh for days (if not weeks) without any special treatment, making one an ideal snack to keep stowed in your purse or gym bag.

Versatile:  In addition to crunching an apple out of hand, there are plenty of easy and healthy ways to incorporate more apples into your diet including Apple “Nachos,” applesauce and baked apples.  It’s also easy to chop up apples and add them to protein pancake batter, stir frys and salads.

SOME OF MY FAVORITE APPLE RECIPES:

Cinnamon Super Oatmeal Stuffed ApplesBaked Cinnamon “Super Oats” Apples my just be the most comforting, homey breakfast ever made with a big apple and whole grain oats “superfied” with additional seeds and nuts.

caramel granola apple dessertCaramel Crunch Apple Nachos are are unique and healthy treat for parties, celebrations, fiestas and just plain ole everyday healthy snacking!

Apple Ring Protein PancakesApple Ring Protein Pancakes are a muscle-making spin off on my Grandma’s famous fritter recipe. Healthy carbs from the apples paired with a bit of protein powder are ideal for refueling after a hard run or workout.

Healthy raspberry apple snackRaspberry Chocolate Apple Rings simply require spreading a chocolate nut-butter over sliced apple and topping with raspberries.

Apples Core To Run & Workout Diet + Handpicked Healthy Recipes #Fitfluential

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So, are YOU an apple fan? Do you eat an apple a day . . . or an apple a week? What is your favorite way to eat an apple? Please share in the comments below – XOXO, Jennifer 

 

That’s It. Fruit Bars – Fuel Your Race . . . or Space! #Giveaway

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That's It Fruit Bars - TheFitForkNutritionally, these That’s It.® fruit bars seriously sound – despite . . .or, make that due to, their simplicity. That’s It takes Mother Nature’s natural bounty and conveniently packages it up for snacking on the go.  Their best-selling bars are a combination of two fruits (imagine apple blueberry or apple mango) – and that’s it! There are NO added juices, sugars, concentrates, purees, artificial colors, preservatives, flavorings or the like. Each bar is the equivalent of two servings of fruit, yet has just 100 calories and a nice supply of important vitamins, minerals and fiber (2g to 3g). How does non GMO, non-fat, gluten free kosher, vegan, and raw sound? Roger that! And, even though these bars are made with just fruit, they are diabetic friendly with a low Glycemic Index!  Parents love them, kids love them, and athletes like me love them thanks to the convenience, great taste and natural quality carbs that provide quick energy for sports performance.

Oh, and did I mention that astronauts love them too?! Just back in December, That’s It.® took off in space to join astronauts on the International Space Station. After being tested at NASA’s food lab, the bars were given the thumbs up for the cargo mission making them truly “out of this world.” We were at the McDonald Observatory in Ft. Davis, Texas near that time and I kept looking up at the zillion stars in the sky imaging just where those bars were! I did, in fact, see several satellites orbiting (seriously) and imagined them to be like intergalactic ice-cream trucks that were instead delivering That’s It fruit bars!

That's It Fruit Bars now being servied on International Space Station

Because the bars have an 18 month shelf life, are individually wrapped and withstand a wide range of temperatures, they are a natural choice to fuel scientists up in space – and also to keep on-hand for us mere earthlings as we enjoy camping trips, trail running, ultra-marathoning, obstacle course racing, after-school snacks, and any other activity on the planet.

That's It fruit bar - nine flavors

I’m so happy to be able to share the That’s It.®  love and goodness! I’m giving away Sample Pack (featuring full-size bars in all 9 flavors) in honor of this company’s stellar achievement in getting their product such intergalactic acclaim! Follow the That’s It.®  journey into space on the That’s It! Facebook Page  and enter my giveaway via the Rafflecopter app below. Meanwhile, you can purchase these smart snacks at Starbucks, Kroger, Target, Whole Foods and online at That’s It.®

Enter #giveaway #healthysnacks for race or space @thatsitfruit #spon

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This post and giveaway are sponsored by That’s It.®, however, all opinions and enthusiasm are my own!
a Rafflecopter giveaway

4 Pomegranate Perks for Athletes + Healthy New Year Cocktail

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4 Pomegranate Perks for AthletesFall and winter are prime time for pomegranates, a delicious superfood with juice and arils (fleshy seeds) that appear in everything from seasonal salads and smoothies to holiday cocktails and desserts. But there is much more to a pomegranate than festive flavor and ruby-red good looks, the prized fruit offers an abundant supply of vitamins, essential minerals, and a rich assortment of antioxidants – it’s also a good source of dietary fiber. It addition helping optimize health and wellness for the general population, pomegranate has several distinctive benefits for runners, ultra runners, cyclists, triathletes, obstacle course racers and other endurance and strength athletes.

Reduces DOMS: A recent study in the Journal of Strength and Conditioning Research suggests that the polyphenols found in pomegranate juice may help reduce delayed-onset muscle soreness (DOMS) in previously resistance-trained individuals.  Study participants who drank pomegranate juice, rather than the placebo, reported less incidence of discomfort in the exercises administered to provoke arm and leg soreness. Take away:  Drinking pomegranate juice before exercise may lessen soreness and quicken recovery so that you can train again sooner.

Increases Exercise Efficiency:  A 2014 study reported in Applied Physiology, Nutrition and Metabolism, sports scientists at University of North Carolina at Chapel Hill say that the nitrates in pomegranate extract enhance exercise efficiency by decreasing oxygen consumption during exercise without limiting performance, increasing blood lactate or increasing energy contribution from glycolysis or the phosphagen system. It’s the same sort of benefit that has also been attributed to consuming beet juice before endurance exercise. Take away: Pomegranate juice or extract supplements may enhance exercise efficiently and increase the amount of time it takes to get to reach exhaustion.

Reduce Inflammation and Bolster Immunity: Pomegranate seeds are rich in specific polyphenols, such as tannins, quercetin and anthocyanins — all of which may offer both heart health and anti-cancer benefits. Studies have shown that quercetin can help lower LDL cholesterol, reduce inflammation and serves as a natural antihistamine to fight seasonal allergies.  Additionally, studies specifically on athletes have suggest this phytochemical bolsters health during the 3 to 72 hour window of impaired immunity following heavy training and also may help increase endurance. Take away: Recover faster and keep from getting sick during intense training cycles with pomegranate.

Quick Source of Energy: A glass of pomegranate juice diluted with a bit of water makes a healthy “sports drink” that will fuel your brain and body with quickly-sourced, natural sugars.  Take away: Ditch sugary, store-bought sports drinks and power up with the healthy carbohydrates and antioxidants found in pomegranate juice.

Smart Tart Pomegranate Meyer Lemon Spritzer makes a healthy cocktail for New Years Eve or other celebrations.A mocktail featuring pomegranate is the perfect way to ring in 2106 – it’s a tasty toast to your health with no worries about driving home or feeling bad the next day. Shake up your holiday libations with my Smart Tart Pomegranate Meyer Lemon Spritzer, the recipe is simple, has no added sugar and features less acidic Meyer lemons (a hybrid orange-lemon) and the previously mentioned benefits of pomegranate arils and juice — it’s also no coincidence that both these fruits are in peak season as we speak!

Smart Tart Pomegranate Meyer Lemon Spritzer makes a healthy cocktail for New Years Eve or other celebrations.Directions: In large pitcher, pour 2 liters sparkling water and mix in 1/4 cup Meyer lemon juice, 4 packets Stevia (more or less to taste), and 4 ounces pomegranate arils (along with any juice in bottom of carton). Serve with thinly sliced Meyer lemon. Serves 8. 

Pomegranate Perks for Athletes + Healthy #NYE Cocktail Recipe 

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What are you drinking for New Year’s Eve? Do you seed your own pomegranates or buy the packaged arils? 

 

 

Super Oatmeal Stuffed Apples + 10 Best Baking Apples

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Cinnamon Super Oatmeal Stuffed ApplesCooler, crisper days have arrived and I have a hankering for a more homey and comfy breakfast than my typical smoothie or on-the-go protein bar. But with the craziness of my morning routine (my personal running, tying up work loose ends and giving rides to school), I rarely have time for anything coming out of the oven. But my recipe for Cinnamon Super Oatmeal Stuffed Apples can be quickly prepped and cooked in the microwave, so I’m winning before sun up. In fact, this is what I ate for breakfast the morning that I woke up really early to drive to Marble Falls, Texas and ended up winning the entire Hill Country Half Marathon. Super Oatmeal Stuffed Apples

My “super” oatmeal is far from the cement-like, sugar-laden and fake-flavored oatmeal packets found next to the Fruit Loops and Pop Tarts. Instead, this powered-up oatmeal stuffed in my apple has been fortified with extra taste, texture and nutrition thanks to the addition of uncooked quinoa, nuts, seeds, dried fruit and spices mixed together with my dry, quick-cooking oats.  I typically will make a big batch and then scoop out what I need in the morning for this apple recipe or just for a simple bowl of oatmeal.

On crazy weeks when I don’t have time to scoop and stir, I like to buy Super Oats Nuts & Seeds.

After pulling my stuffed apple out of the microwave, I drizzle it with Almond Vanilla Opadipity by Litehouse sweet Greek yogurt dip. I love this lightly sweet Greek yogurt dip as a healthy topping on all my family’s favorite breakfast foods including this oatmeal recipe, but also pancakes, waffles and granola parfaits.

Oatmeal Stuffed Apple Scoop 686 x 550I like to use a great big Honey Crisp apple as my vessel to hold my mix of “super” oatmeal, the center is just scooped out with a melon-baller to create the perfect edible bowl.

Now, not all apples are the bomb for baking – some varieties, like the ubiquitous Red Delicious, seem crisp and crunchy when plucked off the tree (or out of the produce bin) but can turn mushy and mealy in the oven. For treats like apple pie, tarts and muffins (and especially my recipe for Super Oatmeal Stuffed Baked Apples), I prefer my apples to remain a little al dente – and I think most would agree!  Here is a list of my favorite 10 apples with flesh that stands up to baking and offer a delicious balance of sweet and tart flavors. Try using a variety of these apples for a more complex flavor and colorful presentation.

TheFitFork.com - Apples10 Best Apples for Baking

  1. Honey Crisp
  2. Golden Delicious
  3. Granny Smith
  4. Braeburn
  5. Jonathan
  6. Melrose
  7. Mutsu (Crispin)
  8. Pink Lady (Cripps Pink)
  9. Rome Beauty
  10. Winesap

If you are looking for more healthy apple recipes, check out this bumper crop collection from CookingLight.com.

Best Apple Recipes - Cooking Light

 

Super Oatmeal Stuffed Apples + Best Apples for Baking #CLblogger #LivingLitehouse

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Are you an apple fan? What is your favorite variety to eat out of hand, or bake with? What is your favorite topping for oatmeal? Please share in the comments below – XOXO, Jennifer

Super Oatmeal Stuffed Apples
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Super Oatmeal Stuffed Apples +10 Best Apples for Baking
Prep Time
5 mins
Cook Time
5 mins
Total Time
10 mins
 
Stuff your morning breakfast with good things like this apple filled with nutritious oatmeal featuring nuts and seed and a cinnamon Greek yogurt topping.
Course: Breakfast, Fruit, Snack
Cuisine: American
Servings: 2 servings
Ingredients
  • 2 large apples I used Honey Criso
  • 1/2 cup quick cook oats
  • 1 tablespoon uncooked quinoa
  • 1 tablepoon pepitas (hulled pumpkin seeds)
  • 1 teaspoon chia seeds
  • 1/2 teaspoon ground cinnamon
  • 1/4 teaspoon ground nutmeg
  • 1/4 teaspoon salt
  • 1 1/4 cup water divided
  • 4 packets stevia more or less to taste
  • 1/3 cup Opadipity Greek Yogurt Cinnamon Swirl Dip Or 6oz tub vanilla greek yogurt mixed with 1/2 tsp. cinnamon
Instructions
  1. Slice top off each apple approximately 1-inch down.
  2. Use melon scooper to scoop out apple flesh, leaving a ¼” to 1/3” thickness on apple.
  3. Pick out seeds and core of flesh and chop remaining apple flesh finely.
  4. In medium bowl, toss together oats, quinoa, pumpkin seeds, chia seeds, cinnamon, nutmeg, salt and Stevia. Stir in chopped apple pieces.
  5. In microwave-safe measuring cup, boil water and stir in ONE CUP into the oatmeal until combined.
  6. Place apples in microwave-safe baking dish. Stuff mixture evenly into the two apple “bowls,” packing down and over stuffing, if necessary. Set “lid” apple pieces in the side of baking dish.
  7. Add ¼ cup water to bottom of baking dish. Cover with dish lid. Microwave for 3 minutes on high, and then in additional 1-minute increments until oatmeal is cooked through and apple is tender (microwave times will vary by appliance).
  8. To serve, top oatmeal stuffed apples with Opadipity Greek Yogurt Dip, extra pumpkin seeds and a dash of cinnamon.