Tag Archives: paleo

Review: Equip Food Prime Protein Beef Protein Powder

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You all know I love a good steak — but when I’m on the go and need something quick, easy, and gut-friendly, Equip Food’s Prime Protein steps up to the plate (err…shaker cup). 🥩🍫💪 You could call it lazy carnivore protein or paleo protein powder.

Each scoop is like eating 4 oz of grass-fed beef, but without firing up the grill. With 21g of complete protein, this minimally processed beef protein powder delivers powerful nutrition using just three real-food ingredients (for the chocolate flavor, less for the others):
✔️ Grass-fed beef protein
✔️ Cocoa powder
✔️ Stevia

That’s it! No fillers, no junk — just simple, clean fuel your body can actually use. I really, really appreciate that — often I ready the back label and get so confused (which is saying a lot, because I’m not a newbie to sport nutrition).

While I’m partial to the rich, dessert-like Chocolate flavor, you’ve also got options below, plus more like Salted Caramel, Strawberry, Peanut Butter and others)
🍃 Chocolate Mint – refreshing and indulgent
🍦 Vanilla – a smooth, versatile classic
🥄 Unflavored – great for savory recipes or sneaking into anything (put into soup or toss with Parm cheese for a crumb coating on air-fryed veggies, fish, etc).

  • Low carb, gut-friendly, and bloat-free – free from dairy, whey, gluten, and common irritants. I have not had any stomach issues using this beef protein powder at all.
  • Naturally occurring collagen and gelatin from the beef give it a thick, creamy texture. One day, I only drank half of my simple shake make with this protein. In the morning, it had congealed/lumped a bit — and I was concerned. But, finally realized it was the collagen — just blended back up for some ultra creamy goodness!
  • Clean, thoughtful ingredients you can trust — nothing artificial, ever
  • Supports skin, joint, bone health — as a woman over 50, those are issue areas that I like to address. Anecdotal, but, my fingernail growth has been crazy after using this powder for just a short time.
  • Keto and Paleo friendly.

Ideas to Use Prime Protein in Recipes:

And because versatility is everything in my kitchen, I’ve used Equip Prime Protein in some of my go-to better-for-you chocolate treats:
🍌 Chocolate Cottage Cheese Protein Banana Bread

Chocolate Cottage Cheese Protein Banana Bread levels up the nutrition and flavor of everyone’s favorite quick bread! Not “just like grandma’s” but instead packed with 21g of protein per slice, naturally sweetened with ripe bananas, and free of added sugar, it’s the perfect option for breakfast, a post-workout snack, or even a healthier dessert.


🥇 Olympic Chocolate Muffin Makeover

Olympic Village Chocolate Muffin, but made better! 💪 These chocolate muffins went so viral, but – in reality they were more like a sugar-bomb cake. This version is made over to be gluten-free, have more protein (20g), less fat, less sugar—made for champions. 🏅 Sized for one – you don’t even have to share!


🧇 Double Chocolate Protein Waffles

Power into the day fueled by chocolatey waffles made with protein powder. Only takes minutes to make, is gluten-free, has no added sugar, and moderate in carbs. A single-serve recipe, but simple to scale up for meal prep. Enjoy 28 grams of protein per serving!

Want to dig into the science behind beef protein? Here’s a great breakdown from the brand on how it is made and why beef protein works.

Whether you’re fueling a workout, balancing macros, or just need a clean, on-the-go option, Equip Prime Protein is a shake-worthy choice you’ll want to keep on hand.

Note: This post contains affiliate links. I may earn a small commission for purchases made through link. Proceeds help offset operating expenses for The Fit Fork.

Addictive Honey Ginger Broccoli for Two in Air-Fryer

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When I’m looking for a fast vegetable side dish, this easy broccoli recipe is a winner. A quick roast in the air fryer makes those little buds on the top “tree” part of the stalk deliciously crispy and lightly salty-sweet, while the stalk remains mostly tender. So delicious, it is seriously addictive!

A quick vegetable side dish in the air fryer that the whole family will love! Slightly salty-sweet, crispy so delicious it's addictive!

This air fryer broccoli recipe only requires a few simple ingredients, takes less that 15 minutes prep to plate, and pairs deliciously with everything from fish, beef, chicken or to pile up in a nourishing grain bowl. My family thinks it’s the best broccoli recipe ever and will often eat it as a snack!

This broccoli recipe is SO EASY!

Choosing Broccoli for this Air Fryer Side Dish

Select broccoli with for tightly closed, dark green florets and firm, thinner stalks. Thick stalks mean the plant is older and can yield a woody texture. Also, skip over heads of broccoli with yellowing or tiny yellow flowers, this also means they are over-mature and not the best for eating. Fresh broccoli will last about 3 to 5 days in the fridge, properly stored.

One shortcut I use on busy nights is to use pre-washed and bagged broccoli florets from the produce department, rather than cutting up the whole thing. Also, in a pinch, you can grab fresh broccoli florets off the salad bar offerings if your grocery store has one. However, I definitely don’t recommend using frozen broccoli for this air fryer broccoli recipe – that just won’t work. You’ll get a soggy, mushy result.

Can I Swap the Ginger Paste?

Another convenience I use in this air fryer broccoli is ginger paste, making my own rather than using the microplane grater on fresh gingerroot (although that’s a very fresh and vibrant option if you have a few extra minutes). Ginger paste is simply finely blended or minced ginger with a bit of oil and usually comes in a toothpaste-like tube or squeeze bottle so it’s easy to portion what you need. I would not recommend using dried ground ginger in this recipe, it just doesn’t lend the same zip! For another flavor option, you can also swap out the ginger for garlic! Or, for picky eaters, simply olive oil, salt and pepper.

What Air Fryer is Best for this Broccoli Recipe for Two?

Because this makes a small-batch of crispy broccoli intended for two people, it will fit in a standard, smaller “drawer” type air-fryer. I’ve also made it in my Instant Pot Duo Crisp (which has an air fryer function). If you are looking to double up the recipe to make more, then I would suggest using a larger toaster-oven style air fryer. I have the Instant Pot Omni Pro XL Air Fryer Toaster Oven, it has a large capacity cooing space, trays pull in and out like a traditional oven; and bakes, broils, air-frys, roasts, toasts and does nearly everything but wash dishes. Seriously, I love that think. However, if you don’t even have an air fryer at all, just bake at 400F degrees in a traditional oven for about 12-14 minutes, turning once with a spatula.

Storing Leftover Honey Ginger Broccoli

Store leftovers (if any!) in an air-tight container in the fridge for up to 3 days. However, it will lose its crispness to a degree. The best way I have found to reheat is to pop in microwave on “defrost” for up to a minute to take the chill off, and then crisp back up in a pre-heated air fryer for 2 or 3 more minutes, taking care not to burn the already browned parts.  This air-fryer broccoli isn’t suitable for freezer meal prep – it’s best enjoyed immediately.

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Disclaimer: This post contains affiliate links. I may earn a small commission on purchases generated through links, however price to you remains the same. Proceeds help offset operating costs for The Fit Fork. Thank you!

5 from 5 votes
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Honey Ginger Broccoli (for two) in Air Fryer
Prep Time
5 mins
Cook Time
10 mins
Total Time
15 mins
 

A simple, speedy, and super-tasty wat to prepare broccoli in the air fryer that the whole family will love!

Course: side, Side Dish, Snack, Vegetable
Keyword: air fryer, broccoli, paleo
Servings: 2 servings
Calories: 120 kcal
Ingredients
  • 6 ounces broccoli florets
  • 1 Tbsp olive oil
  • 2 tsp honey
  • 1/2 tsp ginger paste
  • 1/8 tsp salt
  • Dash pepper
Instructions
  1. Pre-heat air fryer to 390 F degrees.
  2. Wash, dry and chop broccoli into approximate 1-inch florets. Try to keep florets about the same size to promote even cooking.
  3. In bowl, whisk together olive oil, honey, ginger, salt and pepper
  4. Add florets and toss until well coated.
  5. Spread coated broccoli florets out into single layer in air fryer basket or tray.
  6. Air fry for 7 to 10 minutes, turning once, until “tree” part of broccoli is turning light brown and crispy.
Recipe Notes

Notes:

  • For a short cut, use bagged, pre-washed florets or purchase from the salad bar.
  • Smaller florets will cook faster than large florets.

Nutrition:

  • 120 cal, 8g fat, 25g carb, 3g fiber, 3g protein per serving

5 Health & Wellness Brands to Upgrade Fitness Self-Care Routine

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This post is sponsored by BabbleBoxx

Running, obstacle course racing plus all the gym, boot camp and other fitness stuff I do, can really take a toll on my body! But, even though I’m in my 50s, I’m not about to give any of it up soon. That’s why I place a premium on eating well to refuel my body, taking proper care of minor injuries that come, and general workout recovery and some self-pampering.

I’m always on the lookout for new-to-me products to help me stay at the top of my game as an athlete and enthusiast of adventurous living. Today, I’m sharing five wellness and fitness finds that are perfect additions to my self-care routine.

Bragg Apple Cider Vinegar Prebiotic Shots (Ginger Turmeric): Gut health is so important for athletes and apple cider vinegar is one well-known way to cleanse and rebalance the body. Bragg Apple Cider Vinegar (raw and unfiltered) is such a well-loved product and has been providing wellness benefits to consumers for more than a century. One of their convenient and very nutritionally functional products is Apple Cider Vinegar Prebiotic Shot which also features turmeric and ginger (and a bit of honey) to help reduce inflammation – which is something I personally manage as an older athlete. Check out the Bragg’s product line up at Bragg.com and save 20% on your order with code BRAGG20

Intensive Foot Repair and Multi-Purpose Nail Repair from Kerasal: If I’m not in running shoes, I’m in flip flops – and sometimes that can be embarrassing due to all my runner foot problems including calluses, dry, cracked heels and toe-nail fungus -ugh. Kerasal Intensive Foot Repair makes my heels (and rough big toe) much more presentable with visible results in just ONE day! It’s an exfoliating moisturizer and callus remover with Salicylic acid that hydrates and moisturizes dry while exfoliating away dead skin. I like to apply it and wear overnight with cotton socks, for best results!

I’ve also been using Kerasal Multi-Purpose Nail Repair to help lessen the “shock and horror” reactions people have when they see my feet and the nail fungus damage.  Many of my toenails have been damaged from running, creating a hospitable environment for fungus, which in turn has also made my nails thick and discolored. The patented formula penetrates through the nail’s surface to help restore a healthy appearance – it can also be used on fingernails! It’s the #1 doctor recommended brand, and initial results can start to be seen in a week (although, expect to treat for 3 to 6 months for best results). Try it out and SAVE with this Kerasal coupon.

ll-In-One and Sensitive Skin Liquid Bandage from New Skin®: If you’ve ever run an obstacle course race or are considering it, TRUST ME, you want to have any minor cuts, scrapes, calluses, blisters, and dry cracked skin you have at the start line protected with the liquid bandages from this brand (because SERIOUSLY, who knows WHAT is in that mud)! Unlike traditional bandages that fall off easily when wet, dislodged from vigorous athletic activities, or just won’t work in an awkward and hard-to-cover areas (like between fingers, knees, or long scrapes). These bandages kill 99.9% of germs by providing a flexible seal that keeps out water, dirt, mud, and harmful bacteria.  The Sensitive New Skin® Liquid Bandage are hypoallergenic and fragrance-free, plus the application and removal is pain-free. These are available at Amazon and Walmart

Sugar Face Scrubs from Tree Hut make me feel pampered in my skin care routine – especially after a hard, sweaty workout or race through mud, dirt and rough terrain! Tree Hut uses 100% natural exfoliants to help me buff away all the grime, dead cells and impurities from my skin and pores, and brighten my complexion in the process. Plus, the glycerin-based formula also helps my skin rehydrate and feel fabulous. Tree Hut’s Sugar Face Scrub line is paraben and cruelty free, vegan. They do not contain formaldehyde donors and are made in the USA. The line contains four different scents/formulas (being the watermelon-lover I am, I chose the Watermelon & Cactus Water Sugar Face Scrub first)!

 o Hydrating Watermelon & Cactus Water Sugar Scrub

o Brightening Pineapple & Papaya Face Scrub

o Purifying Blueberry & Turmeric Face Scrub

o Nourishing Banana & Oat Face Scrub

Chomps is not actually a new meat stick brand to me, but one I have loved in the past and was so happy to have again — I’m all about getting enough protein for workout recovery and their 1.15 oz sugar free meat sticks  have 9 to 10g protein each! The products, including Original Beef, Jalapeno Beef, and Original Turkey, are made from the highest-quality, sustainably sourced proteins with no hidden, harmful ingredients. Protein sources are never given hormones or antibiotics and humanely raised. You don’t have to be worried about eating something you don’t want, as Chomps free of added sugar, soy, dairy, and artificial stuff like preservatives, colors, nitrates, binders. Beef is grass-fed and grass-finished and turkey is free-range. If you are Paleo, Keto, have gluten and dairy allergies, or just expect the best – then these meat snacks are for you! I like to keep them stashed in my bag when hitting the gym, a road trip, or just a day of errands so I don’t get hangry and end up eating something lesser to this high-quality brand. Save with code BABBLE20 on chomps.com

Paleo Blackberry Almond Tart (Vegan, Gluten-Free, Lower Carb)

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Fresh blackberries, yum! Nothing says toes-in-grass summer dessert more than a berry tart and that’s what I did with a recent windfall of plump, juicy blackberries!

My Paleo Blackberry Almond Tart is also gluten-free, vegan-friendly, made lower carb with some sweetener swaps. It’s a healthy berry dessert recipe that fits with so many dietary eating patterns!

Blackberries are rich in antioxidants, fiber, and a variety of other health promoting nutrients. If this, plus their sweet taste, isn’t enough motivation to eat them, check out the blackberry macros: just 6.1g of carbs 0.7g of fat, and 61.9 calories (plus, surprise – 2g protein)!

This is a super simple recipe, and starts with super-fine ground almond flour and coconut flour crust made without dairy, egg, or high calorie sweeteners (instead I used granulated Monk Fruit sweetener to moderate the carbohydrates and make it a (not LOW) but lower carb blackberry tart).

After baking the crust in an 11” Tart Pan, the fresh berries are simple tossed with a little more sugar substitute along with lemon juice and lemon zest. It’s popped back into the oven for 30 minutes until the berries are nearly bursting with juices.

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Or, check out the Pinterest Story on how-to make this paleo blackberry tart with video demonstration.

Best served warm, as is – or with the creamy topping of your choice. I used a non-dairy yogurt mixed with lemon curd.

Each serving of this Paleo Blackberry Tart has 309 calories, 22g fat, 24g net carb (39 total with 15g fiber), and about 7g protein.

Do you have a favorite healthy berry dessert or Paleo blackberry recipe?! Please share – in need inspo for the rest of my fresh blackberries (which, BTW, were about $0.80 per pound where I picked them up!!!! A super deal!)

Also, another perfect blackberry recipe for summer entertaining: Skinny Blackberry Nectarine Margaritas!

Skinny Blackberry Nectarine Margarita and Virgin Smoothie Option

This post contains affiliate links. I earn a small commission on any sales, however price to you remains the same. Proceeds help to offset operating expenses for The Fit Fork — thank you!

5 from 8 votes
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BLACKBERRY ALMOND TART (PALEO, GLUTEN-FREE, VEGAN, LOWER CARB)
Prep Time
10 mins
Cook Time
40 mins
Total Time
50 mins
 

This delicious berry recipe is simple and perfect for summer entertaining!

Course: Dessert
Keyword: blackberry, blueberry, gluten free, paleo, tart
Servings: 8 servings
Calories: 309 kcal
Ingredients
  • 1 ½ cup super fine almond flour
  • ½ cup coconut flour
  • 1/3 cup cup-for-cup sugar substitute like Monk fruit or stevia
  • ¼ tsp baking soda
  • ¼ tsp salt
  • ½ tsp ground cinnamon
  • 1/3 cup coconut oil melted
  • ½ tsp vanilla extract
  • 4 to 5 cups fresh blackberries
  • ¼ cup cup-for-cup sugar substitute like Monk fruit or Stevia
  • 1 tablespoon fresh lemon juice
  • 2 ounces toasted almond slivers
Instructions
  1. Preheat oven to 350F degrees.
  2. Mix together dry ingredients: almond flour, coconut flour, sugar substitute, baking soda, salt, ground cinnamon. Mix in coconut oil and vanilla. Mixture will be crumbly, use hands to shape into ball.
  3. Set ball into middle of non-stick tart pan (11”) and press down and around with fingers until flattened and going up sides of tart pan. Bake for 10 to 12 minutes until turning golden on top.
  4. While crust baking, in bowl toss together blackberries, sugar substitute, lemon juice and lemon zest.
  5. Remove crust from oven and pour fresh berry mixture over rust. Return to oven and bake for 30 to 35 additional minutes, or until fruit starts to bubble.
  6. Remove at top with toasted almond slivers. Serve warm.
Recipe Notes

Paleo Coconut Fish Sticks with Spicy Peach Sauce – Paleo, Gluten-free

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Crunchy, tender fish sticks are always a family favorite – especially with yummy dipping sauce to elevate the experience. My recipe for Paleo Coconut Fish Sticks with Spicy Orange Sauce are a quick healthy fish fix and sure to be requested again and again.

Crispy fish sticks are a family favorite and this easy fish dinner is made with lingcod, cold, pollock, halibut or other firm white fish and served with a simple three ingredient sauce. Paleo friendly, low carb and gluten-free -- perfect for Lent and also busy week night meals as only 25 minutes prep to plate.

I like making my fish sticks at home with fish from Sitka Salmon Shares because I KNOW, I’m getting the good stuff. Whole chunks of responsibly-caught, wild-caught fish flash-frozen at the peak of freshness, not some questionable highly-processed fish product, minced up in tiny pieces and filled with all kinds of bready binders and yuck. To me, many store-bought (but not all) fish sticks are like the seafood version of hotdogs, ewww.

Crispy fish sticks are a family favorite and this easy fish dinner is made with lingcod, cold, pollock, halibut or other firm white fish and served with a simple three ingredient sauce. Paleo friendly, low carb and gluten-free -- perfect for Lent and also busy week night meals as only 25 minutes prep to plate.
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But kids love crispy fish sticks, am I right? And, adults too – they remind me of childhood, comfort and a time when things were just simpler. My boys who are now grown and off to college or first jobs are always calling me to as how to make homemade fish sticks. And, talking about simple, these Paleo Coconut Fish Sticks are success-guaranteed for beginner cooks. With a short ingredient list, simple instructions, and total of 30 minutes (max) prep to plate, you can have a heathy fish dinner on the table that is low-carb, Paleo-friendly, and gluten-free.

Lingcod fish from Sitka Salmon Shares - save $25 with code FitFork at SitkaSalmonShares.com

First things first, you’re going to need an approximate 1-lb. skinless filet from a firm, white fish. I used lingcod from a fisherman’s co-op called Sitka Salmon Shares, it’s a mild white fish that actually isn’t cod at all, but a relative of the greenling family. It has a dense flesh, with large flakes and slightly sweet taste – many say it reminds them of halibut. Halibut would be another good choice, as would less expensive choices like pollock, haddock, and cod. Stock your freezer with a premium share of Sitka Salmon Share’s wild fish and seafood options responsibly-caught from cold Alaskan waters and save $25 with discount code: FitFork

Paleo and gluten0free dredge ingredients for Crispy Coconut Fish Sticks (with Lingcod)

The recipe for lingcod fish sticks (or any other white fish) couldn’t be any easier and fast, rendering it a busy weeknight dinner solution. Make a simple egg wash and dredge with shredded coconut, almond meal and a few herb/spices (bonus, the coating is gluten free and Paleo). Then bake for approximately 15 minutes at the same time what you whip-up a simple, 3-ingredient dipping sauce that warms in the microwave. Boom, bam – that’s it!

Pro tips:

  1. When dipping and dredging fish, use one hand for the egg and the other hand for the coconut mixture to keep fingers from getting overly gunked up.
  2. Achieve maximum crunch on these crispy coconut fish sticks by baking on a mesh crisping tray designed for the oven. This allows hot air to circulate all around and make both top and bottom of the coconut fish sticks crispy.
  3. Meal prep more than one batch and freeze in a single layer, in freezer-proof container. To reheat from frozen, place on crisping tray for approximately 10 minutes in a 400F degree oven, or until warmed through.
  4. Don’t forget to visit Sitka Salmon Shares, they are a great resource for healthy fish recipes, including lingcod recipes and easy white fish recipes like these coconut crusted fish sticks (and use my code FitFork for $25 off a premium share)
Sitka Salmon Shares: Save $25 on most shares with code: FitFork

This post sponsored by Sitka Salmon Shares and contains affiliate links, however all content, opinions and enthusiasm remain my own. Thank you for visiting and supporting companies that partner with The Fit Fork.

5 from 5 votes
Crispy fish sticks are a family favorite and this easy fish dinner is made with lingcod, cold, pollock, halibut or other firm white fish and served with a simple three ingredient sauce. Paleo friendly, low carb and gluten-free -- perfect for Lent and also busy week night meals as only 25 minutes prep to plate.
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CrispyCoconut Fish Sticks with Spicy Peach Sauce – Paleo, Gluten-free
Prep Time
10 mins
Cook Time
15 mins
Total Time
25 mins
 

Crispy fish sticks are a family favorite and this easy fish dinner is made with lingcod, cold, pollock, halibut or other firm white fish and served with a simple three ingredient sauce. Paleo friendly, low carb and gluten-free — perfect for Lent and also busy week night meals as only 25 minutes prep to plate.

Course: dinner, entree
Keyword: black cod, family friendly, fish, gluten free, lingcod, paleo
Servings: 4 servings
Ingredients
  • 1 lb skinless filet of firm white fish like lingcod halibut, tilapia, cod, pollock, haddock
  • ½ cup unsweetened shredded coconut
  • ½ cup almond meal
  • 1 tbsp freeze-dried parsley or dried
  • 2 tsp garlic salt
  • 1 tsp sweet paprika
  • ¼ cup sugar-free peach preserves
  • 1 tbsp coconut aminos can substitute soy sauce if not Paleo or gluten-free
  • 1 to 2 tsp sriracha sauce paleo version preferably
Instructions
  1. reheat oven to 375F degrees
  2. Cut fish into approximate ¾” wide x 1 ½” long sticks or nuggets. Try to make pieces even in size and thickness so that it cooks evenly.
  3. In shallow dish, mix together coconut, almond meal, parsley, garlic salt and paprika.
  4. In small bowl, whisk egg.
  5. Dip fish pieces, one at a time, into egg wash and then roll into coconut mixture, pressing to stick on if needed. Place on baking sheet, preferably with mesh cooking rack inside to elevate and allow heat circulate. Repeat with all fish chunks.
  6. Bake at 375F for approximately 12 to 15 minutes or until fish white and flaky and turning lightly golden brown on top.
  7. While fish baking, mix together preserves, coconut aminos and sriracha and warm up in microwave for about 30 seconds.
  8. Remove fish from oven and serve with warmed sauce!
Recipe Notes