Got Lemons? Make Raspberry Lemonade Protein Bites

Posted on March 15, 2016 by Jennifer FIsher

With temperatures topping out over 90 degrees yesterday and bluebonnets popping up everywhere, it’s safe to say spring has definitely sprung in Austin. And, just in time for SXSW , paddle boarding on Lady Bird Lake and running the trails over Spring Break. This time last year I was making my Watermelon Brisket Tacos in the SXSW Taco Takedown, that was definitely a #KeepAustinWeird day. This year I am nursing some battle wounds from Spartan Houston and the Crossfit Games 16.4 Open WOD. However, nothing serious enough from keeping me out of the kitchen.

Today, I’m sharing a protein snack that is fitting for the warm-weather season – Raspberry Lemonade Protein Bites. The sweet-tart zing of this no-bake recipe will remind you of sipping on a refreshing glass of raspberry lemonade on the porch.

Perfect for a post-workout snack or grab-and-go breakfast, these protein bites have about 5g protein and 65 calories per bite and are gluten-free, nut-free and have no-added sugar.

Make these ahead of time and keep in the fridge or freezer so you always have a healthy snack at hand – and, if you love the flavor combo of raspberries and lemons and have a five minutes to make breakfast, you’ll love my Raspberry Lemonade Protein Mug Muffin recipe.

Here are some important words of wisdom I have for you- haha:

By the way, I’ve added maca powder to this protein bite recipe for an extra nutrition boost. Maca, a root vegetable indigenous to Peru, has been beloved for thousands of years for its ability to improve stamina, endurance and hormonal balance. Maca root and maca powder includes vital nutrients including healthy fatty acids, dietary fiber, proteins, carbohydrates and minerals. If you want to omit, just replace with an equal amount of gluten-free baking mix.

It’s hard to believe that the vibrant fushia red color dusted on these protein bits is all natural and not some weird artificial dye mixed into sugar. Instead, the clever ingredient is simply raspberry powder I made by pulverizing freeze-dried raspberries in a zip-top bag with a rolling pin! This raspberry dust would also be fun and festive mixed into yogurt, sprinkled on your Easter desserts or even rimmed on a cocktail or healthy beverage.

Raspberry Lemonade Protein Bites Recipe

2/3 cup vanilla protein powder (2 scoops)
1/3 cup almond meal
¼ teaspoon sea salt
2 tablespoons maca powder
4 teaspoons coconut oil, melted
2 tablespoons fresh squeezed Meyer lemon juice
2 tablespoons zest from Meyer lemon
1/3 cup freeze-dried raspberries

Add protein powder, almond meal, maca powder and salt to bowl and stir until combined. Mix in coconut oil, lemon juice and mix until everything incorporated. Mixture should be a bit crumbly but holds together when squeezed. If too dry, add a few more drops of lemon juice. If too wet, add a dry ingredient like a gluten-free baking blend, more almond meal or more protein powder a half-tablespoon at a time.
Using about 1 tablespoon of dough, form into 12 balls rolling between the palms of your hands.
Place freeze-dried raspberries in small zip-top bag and use rolling pin or side of coffee mug to pulverize. Add a lemon ball, one at a time, into the sealed bag and shake to coat with raspberry dust.
May be kept covered in air-tight container in refrigerator for a week or freezer for several months. Makes 12.

When life hands you lemons make Raspberry Lemonade Protein Bites and make muscles #recipe #springbreak

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What are you doing over Spring Break? What events are you training for? Are you a lemon lover? I’d love to know, please share in the comments below – XOXO, Jennifer

Raspberry Lemon Protein Mug Muffin – Single Serve

Posted on February 22, 2016 by Jennifer FIsher

I know it’s not spring yet, but I’m getting the fever to make delicious yummy things that remind me of warm weather. My recipe for Raspberry Lemon Protien Mug Muffins reminds me of the lemon pound cake that has always been a family favorite, but typically reserved for dessert on special occasions. Single serve, and super yummy, this easy-to-make mug muffin makes a delicious morning meal or satisfying swap when you need a sweet treat at night.

If you think you don’t have time to make a scratch breakfast in the morning, especially a “muffin,” think again! This muffin is mixed up right in the mug and “bakes” in the microwave in 2 minutes or less. You’ll be digging into warm, moist, lemony goodness before the coffee is even done brewing – plus, the only dishes to wash are the mug and your spoon! Win-win!

Another win is that you’re fueling yourself well for whatever the day holds. Between protein powder and an egg white, there is plenty of protein to keep you from getting hungry before lunch — plus, it’s under 200 calories and gluten-free. Here are the specifics: 182 calories, 17g protein, 21g carbohydrate (5g sugar), 4g dietary fiber, 3g fat and calcium). This could vary slightly on the protein powder you are using. I used Meyer Lemons in my recipe which are less acidic and slightly more sweet than a traditional lemon (actually, they are a hybrid lemon-orange) and I love the blemish-free large ones from Frieda’s Produce! Look for these beauties packaged up in a cellophane bag in your produce department.

Easy and Amazing! Raspberry Lemon Protein Mug Muffin #inspiretastelove

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What’s your favorite quick-fix for breakfast? Have you ever had a Meyer Lemon? Please share in the comments below – XOXO, Jennifer

Raspberry Lemon Protein Mug Muffin

Prep Time

2 mins

Cook Time

2 mins

Total Time

4 mins

Enjoy a warm, delicious breakfast ready start to finish in 5 minutes! You'll be fueled with protein for your workout, run or busy morning. Gluten Free.

Course: Breakfast, Dessert

Cuisine: American

Servings: 1 serving

Ingredients

1 large egg white or 3 tablespoons egg white from carton
1/3 cup unsweetened almond milk
2 teaspoons lemon juice
1 teaspoon lemon zest
2 tablespoons vanilla protein powder
2 tablespoons gluten free oat flour
1/4 cup raspberries, halved
optional 2 packets Stevia, if protein powder unflavored

Instructions

In 12 ounce mug, add egg whites, egg white, lemon juice and lemon zest. Whisk together with fork until well combined.
Add in protein powder, oat flour and stevia, if needed. Stir until combined.
Add raspberries and gently fold in.
Place mug in center of microwave and cook on high for 60 to 120 seconds, until batter no longer raw (but it will be very moist). Actual cooking time will depend on the strength of your microwave.
Stand by and watch muffin cook so that it does not overflow -- if it starts to rise too much, simply stop microwave, let it settle, and then restart.

Tuna Avocado Toast with Tangy Lemon Crema #BeeHealthy

Posted on January 19, 2015 by Jennifer FIsher

It’s a New Year and I’ve made a pledge to continue yet another year of striving to be the best me I can be. I’ll stay on this path (although there are always a few detours) by making nutritious food choices, exercising in some way every day, stepping outside my comfort zone with personal challenges and just being at peace with myself. While I don’t have a lot of resolutions (sounds so shaming), I do have one oath of an epicurean nature to make – never make a rash judgment that prevents a delicious healthy food trend from meeting my mouth.

What delicious healthy food trend, you ask? I’m talking about avocado toast, the creamy and crunchy hookup that has been buzzing all over the Internet. I’ve seen avocado toast in some form or fashion on every social media channel imaginable in the last few months, but I dismissed the toast and topping as not protein-rich enough for my diet (although I don’t mind eating an entire avocado in one sitting – wink, wink).

But then, I had a moment of clarity yesterday while trying to come up with a quick healthy meal from the pantry – what about tuna fish?! I always keep a few cans of tuna from Bumble Bee Seafoods to elevate salads, sandwiches and simple ingredients into yummy and healthy meals. For example, my recipe for Fiesta Tuna Quinoa Salad is still a make-ahead favorite for a whirlwind week as is my Speedy Salad Nicoise.

Tuna is a simple (and frugal) way to add a host of nutrients to your diet, including lean protein, healthy fat, and important vitamins and minerals. I’m a fan of the single-serve, 2.5 ounce pouches of Bumble Bee® Premium Albacore Tuna and Light Tuna because the packages don’t require a can opener, messy draining, or any cooking!

Make Waves, Get Raves – Tuna Avocado Toast w/ Tangy Lemon Crema #recipe #BeeHealthy #CG #Ad

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I was selected for this opportunity as a member of Clever Girls and the content and opinions expressed here are all my own.

Tuna, Avocado & Radish Toast with Tangy Lemon Crema

Prep Time

10 mins

Cook Time

2 mins

Total Time

12 mins

Servings: 2 people

Ingredients

4 slices rustic artisan bread your favorite variety
1 tbsp olive oil
2 tsp fresh lemon juice
1 tsp minced garlic
1/2 tsp sea salt
1 2.5 oz pouch tuna, drained I used Bumble Bee Albacore Tuna
1 radish sliced thinly and then quartered
1/4 cup Greek yogurt
2 tsp fresh lemon juice
1 tsp lemon zest
1/2 tsp red chile pepper sauce more or less to taste
Pea Shoots for garnish

Instructions

Lightly brush tops of bread with olive oil and set under broiler until lightly brown on top. Remove from oven and set aside.
Cut avocado in half, remove seed and score flesh inside of skin. With a spoon, scoop out one half of the scored avocado and add to bowl with lemon juice, garlic and sea salt. Mash together very well. Add in the other half of scored avocado and mix lightly to combine – this will keep a chunkier texture.
Spread equal portion of avocado mixture on the top of each toast. Top each toast with just a little over ½ ounce of tuna fish and sprinkling of radish slices.
In another small bowl, wish together Greek yogurt, lemon juice, lemon zest and hot pepper sauce until incorporated.
Drizzle lemon crema over tops of toast and garnish with pea shoots.

Baked Gingerbread Protein Donuts with Lemon Glaze {Gluten Free} #AlohaMoment

Posted on December 15, 2014 by Jennifer FIsher

This blog is part of a social shopper marketing insight campaign with Pollinate Media Group® and Aloha, but all my opinions are my own. #pmedia #myAloha and #AlohaMoment http://my-disclosur.es/OBsstV

With the holiday season in full swing AND my plan to carbo-load for the Dallas Marathon (which was on Sunday, that’s another story for another day), I broke out of my normal eating routine last week to indulge in some scrumptious baked goods! Even though I had Christmas cookies and a big bun with my burger, I was mindful of not eating a ton of low-quality carb crap.

Despite the marathon carbohydrate mission, I wanted to keep balance in breakfast. My days are just much more productive when I’ve started off with enough protein. One trick I rely on to up my intake is to sneak protein powder into recipes for pancakes, muffins, quick breads and such. My favorite recipe coming out of the oven this week was a batch of Baked Gingerbread Protein Donuts with Lemon Icing – and these little delights are gluten-free and paleo-friendly and actually low-carb enough for me (and hopefully you) to enjoy any day!

You will not believe the delicious homemade seasonal scent that wafts through the house as these donuts bake. Am I tempting you yet? Keep reading for the recipe!

Yup, I stirred Aloha Premium Protein Powder right into the batter (and even icing) for these delicious baked donuts. Aloha comes either in a big tub or packets – I like the pre-portioned packets for convenience and each one features 18 grams of plant-based protein along with vitamins, minerals and other essential nutrients. Perfect for vegetarians, vegans and everyone, this great-tasting product (which comes in chocolate and vanilla) helps ensure that you’re getting the complete chain of amino acids. Plus, there are no artificial flavors, artificial sweeteners, animal products, fillers or chemicals of any kind.

I also want to mention that my donut recipe below is also gluten-free and fits in with a Paleo style diet – made with protein powder along with almond meal, stevia and other healthy ingredients, these donuts not only taste good but will keep you feeling good.

Baked Gingerbread Donuts with Lemon Glaze Recipe

Ingredients for donuts:

3/4 cup almond meal
1 cup gluten-free baking blend
2 packets Aloha vanilla protein powder (reserve 1 Tablespoon for icing)
1/2 teaspoon salt
1/3 teaspoon baking soda
2 teaspoons ground ginger
2 teaspoons ground cinnamon
1/4 teaspoon ground cloves
1 tablespoon stevia powder (1:2 stevia to sugar ratio)
3 large eggs
1/3 cup coconut oil
3 tablespoons unsulphured blackstrap molasses
1 teaspoon vanilla extract

Ingredients for glaze:

2 tablespoons coconut milk
1 tablespoon coconut butter
2 teaspoons fresh lemon juice
1 tablespoon Aloha vanilla protein powder
1 tablespoon stevia powder (1:2 stevia to sugar ratio)
2 tablespoons lemon zest

Preheat oven to 350 F degrees.
In medium bowl, mix together almond meal, gluten-free baking blend, protein powder (2 packets minus 1 tablespoon), baking soda, salt, ginger, cinnamon, cloves and stevia power, making sure there are no clumps.
In another bowl whisk together eggs; whisk in molasses, coconut oil and vanilla. Mix together these wet ingredients with dry ingredients until well-combined, but not over-stirred.
Spoon batter (or use piping bag) into 12-count mini donut pan, filling approximately 2/3 full. Bake in 350 F degree oven for approximately 12 minutes, or until turning golden brown.
Remove donuts to baking rack to cool completely.
Meanwhile, mix together coconut milk, coconut butter, remaining 1 tablespoon protein powder, lemon juice and stevia. Drizzle over cooled donuts and sprinkle with lemon zest.
Makes 12 mini donuts.

Blend together one packet Aloha Protein Powder with 12 oz. almond milk, 1/2 cup frozen berries and ice, as needed.

Also as a clean-eating, fitness enthusiast, I enjoy a smoothie or recovery shake made with protein powder for my morning meal or recovery. But, I can be picky about texture, taste and macros when it comes to supplementation. A chocolate berry smoothie made with Aloha Premium Protein Powder is one of my go-to beverages after an intense workout during warmer weather (I aim for between 10 – 20 grams of protein within 30 minutes to assist with muscle recovery). But, it’s also smart to start off the day with protein, so I often mix Aloha into a hot morning drink, in nut butter, or in all types of batter – like with the Baked Gingerbread Protein Donut recipe above!

If you’d like to sample Aloha Premium Protein Powder (while supplies last), check out their free 14 days trial (a monthly subscription, but no-hassle to cancel if not right for you). You can also follow them on Facebook (Aloha), Twitter (@aloha), Pinterest (@alohamoment) , or Instagram (@alohamoment).

{Gluten Free} Gingerbread Protein Donut #Recipe @aloha #myAloha, #Alohamoment, #PMedia #ad

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What is your favorite way to use protein powder?

Penne For Your Thoughts? Shrimp & Snap Pea Pasta with Lemon Gremolata

Posted on October 17, 2014 by Jennifer FIsher

Oh my goodness, I almost let National Pasta Day go uncelebrated and in my house full of noodle-lovers, that would be an unforgiveable offense. I’ve grown my three sons into their teens on some form of pasta or another – they get that gene from their dad who lived exclusively on macaroni and cheese with tuna fish until age 29 (when we got engaged).

Carbs, carbs – yes, traditional pasta has carbohydrates. Even though I eat a higher protein diet, I do enjoy a little taste of carby comfort now and then – especially when it’s topped with a kaleidoscope of my favorite fresh produce. I want to share with you my recipe for Shrimp & Sugar Snap Pasta with Lemon Gremolata — it may seem a little “out of season” considering the boom of butternut squash and pumpkin recipes this time of year but, trust me, it’s a welcomed ray of sunshine for your supper (and the leftovers pack nicely for lunch). Oh, and since Austin is still in its endless summer season (which I expect to last until the beginning of November), I will just continue to enjoy wearing flip flops, summery tops and just-picked-from-the-garden pasta dishes.

I adapted this pasta salad recipe from one I’ve taught in classes on behalf of the Texas Beef Council. Of course, that recipe used sliced sirloin (always a good choice) but I just knew it would be good tweaked with shrimp, chicken or just extra vegetables. Feel free to make substitutions, this recipe is super accommodating. For example, if sugar snap peas aren’t in the market, substitute blanched green beans or lightly steamed baby carrots. Also, use the noodle you prefer – like gemelli, corkscrew, bow ties or penne! The light and vibrant Lemon Gremolata dressing will find its way into the nooks and crannies of the pasta and really pulls all the flavors together. Enjoy!

Happy Pasta Day! Enjoy this Shrimp & Snap Pea with Lemon Gremolata Recipe! #YUM

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Shrimp & Snap Pea Pasta with Lemon Gremolata Recipe

1 lb large shrimp, tails on but peeled and deveined
2 cups fresh sugar snap peas
4 cups cooked gemelli, corkscrew or pasta
1 cup grape or cherry tomatoes, cut in halves
3 cloves garlic, minced
1 teaspoon black pepper
Freshly grated lemon peel
Chopped fresh parsley (optional)

For Gremolata Dressing:

1/4 cup fresh lemon juice
2 tablespoons olive oil
2 tablespoons chopped fresh parsley
2 cloves garlic, minced
2 teaspoons freshly grated lemon peel
1/4 teaspoon salt
1/8 teaspoon black pepper

Bring water to boil in large saucepan. Add peas; cook 2 to 3 minutes until crisp-tender. Drain; rinse under cold water. Combine peas, pasta and tomatoes in large bowl. Set aside.
Whisk Gremolata Dressing ingredients in small bowl until well blended. Toss 2 tablespoons dressing with pasta mixture. Set aside.
Add olive oil to medium skillet and bring to medium-high heat. Add shrimp and garlic to skillet and cook for 3 – 4 minutes, stirring constantly, until pink. Season with pepper.
Remove shrimp from skillet and add to pasta mixture. Add remaining dressing to pasta mixture; toss to coat evenly. Garnish with additional lemon peel and parsley, if desired.
Serves 4.

Tip — Zest your lemons BEFORE juicing!

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Tag Archives: lemon

Got Lemons? Make Raspberry Lemonade Protein Bites

Raspberry Lemon Protein Mug Muffin – Single Serve

Tuna Avocado Toast with Tangy Lemon Crema #BeeHealthy

Baked Gingerbread Protein Donuts with Lemon Glaze {Gluten Free} #AlohaMoment

Penne For Your Thoughts? Shrimp & Snap Pea Pasta with Lemon Gremolata