Bunch of Healthy Recipes for Banana Lover’s Day

Posted on August 27, 2014 by Jennifer FIsher

Happy Banana Lover’s Day! I really NEED to celebrate this “a-peeling” food holiday – my potassium levels need a boost thanks (or no thanks) to all this hot weather running. In addition to keeping muscle cramps away, I think bananas are just a great all-around fruit. Not only are they cheap and tasty, but bananas are filled with fiber, antioxidents and other nutrients needed for optimal health. Bananas are also a great source of tryptophan which the body converts into serotonin to get you in a good mood!

So, let’s peel a banana and get happy! Here are some of my favorite ways to enjoy bananas:

Eat a banana on or with your cereal. Better yet, pour banana-flavored Core Power over healthy cereal for an extra punch of protein.

Cinnamon Banana Peach Protein Smoothie – Add ½ frozen banana ,frozen peach slices and a sprinkling of cinnamon to your choice of milk (almond, soy, Core Power) and blend with ice until smooth. It’s the cinnamon and natural sugars that help with alertness and brain function.

Grilled Chocolate Raspberry Banana Boats – Say goodbye to the end of summer grilling with these warm and gooey sweet treats – kinda like s’mores, but so much better!

Baked Banana Protein Donut Holes – Take one step out of the morning rush by baking a batch of these mini-bites the night before – just grab a coffee along and you’ve got a decent breakfast to eat on the go.

Multi-Grain Peanut Butter Banana Muffins – The kids love to discover these moist muffins in their lunch boxes and often request them as an afternoon snack –I like to eat mine as a refueling reward after a workout. So delicious and they freeze well, too!

Not So Chunky Monkey Granola – This healthy granola recipe uses mashed banana as the binder and is speckled with freeze-dried banana chunks and chocolate chips – yum!

Bananas Foster Parfait — Check out this scrumptious yet sensible treat from CookingLight.com made with Greek yogurt, pecans and bananas — I won’t even tell if you use rum! If you don’t have enough BANANA INSPIRATION yet, check out this collection of 75 Banana Recipes!

Wrap crown of banana bunch with plastic wrap to delay over-ripening.

Did you know if you put plastic wrap around the crown of bananas, the bunch will keep for 3 – 5 days longer. I learned that fruit-lovers fact, along with some other really freakin’ awesome ways to keep produce fresher longer, from fellow Fitfluential Ambassador Jill Conyers. Also keep in mind that bananas produce more ethelyne gas than any other fruit; so, you’ll want to keep them alone in their own area on the counter to maximize freshness – not in a mixed fruit bowl!

So, how many bananas do you eat a week? What is your favorite banana recipe?

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

Posted on August 2, 2014 by Jennifer FIsher

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.

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!

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!

“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

Preheat oven to 300F. Line a large baking sheet with parchment paper or Silpat.
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.
Pour oats and coconut flakes into pot, stirring to combine and coat. Pour mixture out evenly on prepared baking sheet.
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. .
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.

You 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.

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

Muscle-Making Mudslide Smoothie & Saturday #ShoutOuts

Posted on July 19, 2014 by Jennifer FIsher

Oh yeah, it rained in Austin yesterday and goodness knows we can use it. For the last couple years, our beloved lake has been in jeopardy of drying completely up and blowing away. In honor of this precipitous precipitation, I’m sharing one of my favorite chocolate smoothies – a Muscle-Making Mudslide Smoothie. Muscle-Making Mudslide Smoothie Recipe

10 ounces of almond milk*
1 scoop (1/3 cup) favorite protein powder*
1 tablespoon cocoa powder
4 ounces strong coffee, chilled
1 large frozen banana, sliced
1 teaspoon cacao nibs
Ices, as needed
Chocolate syrup (optional)

Blend first 7 ingredients together until smooth. If desired, drizzle sides of glass with chocolate syrup before pouring in smoothie. *An 11.5 ounce bottle of Chocolate Core Power may be substituted for the almond milk and protein powder.

I also have lots of favorite new products to share that have been sent to me complimentary for my opinion. I tell it like it is, so don’t worry about getting some polished sales pitch. If you have any questions, please ask me in the comments.

ProCakes High Protein Pancake Mix: I’m back in town and finally had a chance to whip up a batch of these yummy pancakes. The founder of ProCakes is a fellow FitFluential ambassador and came up with the idea for this protein pancake mix while training for her first fitness competition – she wanted to show people how easy and tasty it can be to eat in a way that does the body good. This product has lots of protein, no added sugar, no gluten — meaning no guilty conscience about enjoying a stack of these light and tender hotcakes in the morning. That is, no guilt unless you soak ‘em up in a sugar bomb of syrup – how about some fresh fruit and dollop of Greek yogurt instead?

ProCakes Protein Pancakes with Greek Yogurt & Blueberries Recipe

1 packet (45g) ProCakes pancake mix
1 large egg or egg white equivalent
1/3 cup 2% milk
1/4 cup 0% plain Greek yogurt
10 drops liquid vanilla Stevia
1/4 cup fresh blueberries

Mix pancake mix, egg and milk together in bowl. Heat lightly oiled skillet to medium-low heat. Pour batter onto heated skilled into three pancakes. Cook until pancake bubbling on top, then flip over until golden brown. Mix yogurt and stevia together in small bowl. Top pancakes with dollop of sweetened yogurt and blueberries. Makes 1 serving (3 pancakes)

Love Grown Foods – I’m still on the breakfast bandwagon here and am a new-ish fan of Love Grown Foods, an awesome company that offers all sorts of nutritious products to start the day including Power O’s (great for kids), Oat Clusters (this granola-lover’s favorite), and Hot Oats which I haven’t tried yet. With no genetically modified ingredients, high fructose corn syrup or hydrogenated oils, I feel confident feeding my family Love Grown Foods. I love how the Power O’s are made with a bean blend to add protein, fiber, and additional health benefits. Yes, that’s right BEANS FOR BREAKFAST. Although, you’d never know they were in there! How lucky am I that when I stopped in the gym yesterday, I bumped into one of my favorite bloggers, Ms. Cotter Crunch and the company founder, Maddy – they loaded me up with a big haul of LOOT and LOVE.

Lindsay from CotterCrunch.com and Maddy of Love Grown Foods

Altra’s The One2 – I am totally digging my new running shoes from Altra Zero Drop – in fact, they may be my favorite yet. Lighter and less clunky that some of the past models, these streamlined babies weigh in at only 5.4 ounces yet have loads of wiggle room for toes (yay, no black nails) and some real, honest-to-goodness cushioning that you don’t get in a lot of other zero-drop shoes. Goodness knows I love me a minimal shoe, but sometimes my feet have had enough impact– Altra calls the cushioning “light” and I call it great compromise for my road weary feet. The One2 running shoe is perfect for speed work and shorter road racing. I’d even be comfortable wearing them through a marathon, but I know many of you like a running shoe with more cushioning – Altra has those, too!

Altra’s The Ones Squared are light & speedy, plus lots of wiggle room for toes. #EmbraceTheSpace

Surpahs Body Fat Scale BFS-835 – Okay, I have always avoided body fat scales because I felt like I didn’t need one more thing to obsess over. But, when Surpahs offered to send me one, my curiosity got the better of me – and now that I’m used to it, I think it’s a great way to check in every week or two for a benchmark. Some people say, “oh these body fat scales have a huge margin of error” – who knows, because I know I’m fit, I am not so concerned with my body fat being 100 percent correct – I am just looking for discernable changes in my weight and body fat from week to week. Not only does this body fat scale measure body fat, water, muscle mass and bone mass, it can be pre-programmed for up to eight people making it convenient for large families or fitness / nutritional coaches. The scale is super sleek and looks great with my bathroom décor. Get a good deal at Amazon.com:

So, what products are you loving right now?
Have you ever used a body fat scale?
What are you eating for breakfast?
Have you ever tried Altra Zero-Drop running shoes?

Honey-Sweet Pecan Apple & Hemp Granola Recipe

Posted on March 14, 2014 by Jennifer FIsher

I have more granola for you! You just need to run over and grab a handful before it’s long gone. Sprinkling a couple of crunchy tablespoons on my Greek yogurt in the morning is a must; however, my husband prefers to munch it straight out of the bag. To create a more satiating snack, I almost always add a couple scoops of whey power and some raw, shelled hemp seed to my granola recipes for an extra protein boost. By the way, check out my granola recipe round up post for some other healthy breakfast, dessert and snack ideas.

Honey-Sweet Pecan Apple Hemp Protein Granola Recipe

3 tablespoons coconut oil
1/3 cup organic honey
½ cup unsweetened applesauce
1/4 cup water
2 teaspoons vanilla extract
2/3 cup (2 scoops) vanilla or plain protein powder
3 1/2 cups old-fashioned rolled oats (Gluten-Free, if needed)
1/3 cup shelled hemp seed
1 tablespoons ground cinnamon
3/4 cup honey pecans, chopped*
3/4 cup dehydrated apples, chopped

Preheat oven to 300F. Line a large baking sheet with parchment paper or Silpat.
Place the coconut oil, honey, applesauce, water and protein powder 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.
Pour oat, hemp and cinnamon into pot, stirring to combine and coat. Pour mixture out evenly on prepared baking sheet.
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 chopped pecans and apples.
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 nuts, they may be added with the oats before cooking.

I love trying out new ingredients and brands in my recipes; it makes me feel like an experimenter of epicurean proportions! I was recently sent some new products to try out, and give a thumbs up to both. First, I was surprised to find that the LouAna brand made a coconut oil. This great southern company, in business since 1894, has been making nearly every type of cooking and salad oil imaginable. LouAna Coconut Oil is ideal for baking, sautéing, stir-frying and more – the scent is enticing and there are no trans fats or cholesterol. You also get all the benefits of this heart-healthy “super fat” at a budget-friendly price – I’ve seen it at my local market for $6.00 per huge 30-oz. container.

I’ve used all types of sweeteners in my granola before including maple syrup, stevia and (gasp) real brown sugar. We have a couple honey-lovers in the house, so I decided to try Wholesome Sweetener’s Organic Honey. Here in Austin, Texas, it’s not hard to get my hands on some pretty delicious local honey – but, I must say, I did love my bottle from Wholesome Sweetener. It was a beautiful amber color and really did have the “butterscotch essence” as advertised! Aside from the superior taste, I feel confident using this product in recipes and letting my kids squirt it all over their biscuits, bacon and yogurt – that’s because this honey is fair trade-certified, non-GMO and organic. One thing I did notice is that it’s important to reduce the baking temperature by 25 F degrees; honey tends to caramelize (and burn) fairly quickly.

I’ve been practicing these one-armed pull-ups so I can get my workout in AND much granola at the same time. Well, just kidding – it was a dare and I figured out a way to make it happen. Sorry the video is sideways, oops.

Granola Recipe Roundup . . . Starring Avocado Pineapple!

Posted on January 21, 2014 by Jennifer FIsher

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!

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!

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

Preheat oven to 325°F. Line a baking sheet with parchment paper.
In large bowl, toss together oats, hemp, coconut, and pumpkin seeds. Set aside.
In a medium bowl, add peeled avocado, almond milk, Stevia and applesauce. With a fork, mash together until combined and creamy.
Add avocado mixture into bowl with dry ingredients; mix with spatula until completely coated. Do NOT add pineapple before cooking.
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.
Remove from oven, stir in dried pineapple, and let cool on pan at least 15 minutes before breaking into clusters

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Tag Archives: granola

Bunch of Healthy Recipes for Banana Lover’s Day

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

Muscle-Making Mudslide Smoothie & Saturday #ShoutOuts

Honey-Sweet Pecan Apple & Hemp Granola Recipe

Granola Recipe Roundup . . . Starring Avocado Pineapple!