Fig Cardamom Protein Mug Cake (Stevia-Honey Blend) #UseNectar

Posted on October 6, 2016 by Jennifer FIsher

I make no excuses, I have a sweet tooth. Almost daily I eat chocolate, coated on almond for balance. Ha ha! I love fruit just as much as chocolate, and in my dream life would have a personal chef at my beckoned call to serve me sliced watermelon and pineapple drizzled with passion fruit. Oh, and figs. Give me all the figs, especially figs with honey.

However, even too much of Mother Nature’s “candy” can start to rack up the calorie and carb count and that’s why I have fallen in love with a new product from a brand we all know, Truvia® . Truvia® Nectar is a blend of stevia and honey that makes a great substitute agave, sugar, and honey – and it only has 10 calories and 2g carbs per serving.

Since I love having my “sweet” protein things for breakfast – protein shakes, mug cakes, fruit-speckled oatmeal and such, decided to make a protein mug cake using Truvia® Nectar – I’m calling it ‘Stevia-Honey Blend’ Fig Cardamom Protein Mug Cake and it works equally well for a healthy dessert as it does a protein-packed, lower-carb breakfast.

This recipe is as simple as lining a 16-ounce coffee mug with sliced fresh figs, adding a drizzle of the stevia-honey blend and then topping with my go-to recipe for a vanilla protein mug muffin (that has been sweetened with Truvia® Nectar and spiked with cardamom, cloves and cinnamon). You can use the protein powder of your choice and a regular flour or gluten free mix. The, just pop in the microwave for about 90 seconds and get your figgy jig on!

After “baking” in the microwave, you can enjoy this sweet treat right out of the mug with a spoon, but I prefer to serve it upside-down cake style and invert it only a dessert plate so that I can see the beautiful figs on top. A dollop of Greek yogurt, extra slice of fig and drizzle of Truvia® Nectar make this mug cake recipe extra special.

Truvia® Nectar reasonably priced at about $6 per 300 gram bottle (120 servings!), I found mine at Target. You’ll also find all of the other stevia-based sugar alternatives that Truvia sells.

I thought the taste was fantastic and have also used it to sweeten my coffee, stirred into plain Greek yogurt topped with nuts, and in other recipes like this Salted “Honey” and Ginger Broiled Grapefruit. Truvia® Nectar is truly a sensible way to replace honey’s calorie content without sacrificing sweetness.

So, sweeeeeeeeeet! Truvia is offering a free sample of Truvia® Nectar, make sure to get your free sample today!

Get a FREE SAMPE of @truvia Truvia Nectar #UseNectar like honey! #ad https://ooh.li/23f08ee

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Are you a sweet or savory person in the morning? Are you getting your 25 to 30 grams of protein for breakfast? How would you use Truvia Nectar? Please share in the comments below – XOXO, Jennifer

(Stevia-Honey Blend) Fig Cardamom Protein Mug Cake

Prep Time

3 mins

Cook Time

2 mins

Total Time

5 mins

Keep breakfast or dessert lower carb & higher protein with my sweet, succulent & super quick recipe for Fig Cardamom Mug Cake that uses stevia-honey blend.

Course: Breakfast, Dessert, Fruit

Cuisine: American

Servings: 1 serving

Ingredients

baking spray
2 large figs (any variety), sliced crosswise
4 teaspoons Truvia Nectar (divided)
2 tablespoons vanilla protein powder your favorite
1/4 cup gluten-free baking blend
1/4 teapoon baking soda
1/4 teaspoon ground caradmom
1/4 teaspoon ground cinnamon
1/4 teaspoon ground cloves
1 large egg
6 tablespoons unsweetened vanilla almond milk
Garnish - Greek yogurt, more Truvia Nectar, more figs optional

Instructions

Spray a large microwave-safe 16-ounce coffee mug with cooking spray. Line figs in bottom of mug and halfway up sides, drizzle figs with 1 teaspoon of Truvia Nectar. Set aside.
In small bowl, combine protein powder, gluten-free baking mix, baking soda, cardamom, cloves and cinnamon. Stir together until combined well.
Whisk in egg, almond milk and remaining Truvia Nectar until combined.
Pour into sprayed coffee mug, over figs, and microwave 1 minute 30 seconds, or until cooked through. Microwave times may vary depending on your appliance. Cake will rise above rim and then “fall” once removed from microwave.
Remove mug and invert onto plate, gently slide out cake. Let cool for 2 minutes. Top with Greek yogurt, additional figs and Truvia Nectar drizzle, if desired.

Pumpkin Vanilla Chai Protien Oats + #Giveaway for Hot Cereal / Rice Cooker

Posted on September 22, 2016 by Jennifer FIsher

This post and giveaway sponsored by Hamilton Beach, however all opinions, comments, content and enthusiasm are my own.

One morning this summer I made a family favorite recipe for Pumpkin Protein Muffins. When the kids woke up to the amazingly “autumn” smell of cinnamon, nutmeg and pumpkin baking, they were disoriented. . .. but excited, nonetheless.! “Is it already Thanksgiving, mom? Did we sleep through the first day of school and Halloween and wake up in the middle of the fall holidays?”

By the way, I’m giving away a really awesome Rice & Hot Cereal Cooker from Hamilton Beach this week – this counter top appliance will Change. Your. Life. Hop to the bottom of the post to enter.

That got me to thinking. Why DO we primarily limit cooking and baking with pumpkin to the months of September through December? While fresh pumpkins may be seasonal, the canned puree is equally as nutritious and a heck of a lot more convenient. Pumpkin ( a fab source of fiber, vitamins Vitamin A, and healthy complex carbs) is a veggie I’d like to see more of in my life for the entire year! And, so here I am in September, as cliché as it may be, sharing a pumpkin recipe – but, good gourd, this one is workable into anyone’s busy schedule, 365.

Pumpkin Vanilla Chai Protein Oatmeal – why, hello creamy pie-and-coffee-shop inspired morning concoction that is actually as nourishing as delish. I’ve used a blend of old-fashioned oats mixed with my favorite seeds (hemp, chia, flax, pumpkin – you can tweak as you like) along with pumpkin puree, creamy almond milk, and vanilla protein powder to bring each serving into the approximate 25g protein range which is what I strive for at my morning meal

***Please note, the recipe nutrition will vary based on the protein powder you use (I used Vanilla Whey Isolate from Now Foods) and mix ins (I used the Triple Omega Seed Blend from Now Foods) . With just 288 calories per hearty serving, I’ve kept this sugar-free recipes under 300 calories buy using my preferred cup-for-cup measure sugarless sweetener (Sugarless Sugar Baking Blend from Now Foods).

In a rush? This recipe takes less than 15 minutes to prepare. If you’re in a super morning rush, set everything out in the rice cooker (except the perishables) the night before and finish off in the morning. Oh, and did I mention that there is caffeine built right into this recipe thanks to steeping chai into the liquid used to make oatmeal. It’s genius. Of course, please use caffeine-free tea if you are sensitive.

Did you notice how I alluded to a Rice Cooker? The convenience factor here is that I’ve made this pumpkin oatmeal recipe in a Rice Cooker! You heard me right – rice cookers aren’t just for cooking rice anymore, you can make some amazing recipes in a rice cooker like cheesy grits, steamed salmon with rice and veggies, chocolate cakes and more! I’ve made my recipe in the 4-20 Cup Rice and Hot Cereal Maker from Hamilton Beach, it’s the best small kitchen appliance evahhhhh! I’m giving one away, jump to bottom of post to enter!

I resisted getting a rice cooker for a really long time, thinking it would just hog up space in my cabinets and rarely get used – not the case! It’s more of a “multi” cooker than a “rice” cooker and I it at least once a week to prepare a meal for the family – even my teens know how to make simple recipes for dinner in it. Plus, with a 20-cup capacity, it’s perfect for meal planning – I often double or triple my batches of rice, quinoa, oats or whatever I have going in in the cooker and then freeze portions for later in the month. It’s a busy mom’s best friend!

Make pumpkin protein oats + enter my multi-purpose Rice Cooker giveaway @hamiltonbeach #spon

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Have you cooked anything unusual in a rice cooker? What is your favorite fall flavor? Should pumpkin be a year-round thing? Please share in the comments – XOXO, Jennifer

Enter Giveaway Here:

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Pumpkin Vanilla Chai Protein Oatmeal (Rice Cooker)

Prep Time

2 mins

Cook Time

13 mins

Total Time

15 mins

Enjoy the delicious flavor of pumpkin in a warm and nourishing bowl of oatmeal that has been pumped up with protein powder and seeds. Whips up in 10 minutes in rice cooker!

Cuisine: American

Servings: 4 servings

Ingredients

1 cups unsweetened Vanilla Almondmilk
1 1/4 cup water
3 chai tea bags
1 1/2 cups old fashioned oats
1/4 cup "nutrition boosts" like seeds, nuts, etc I used blend of chia, hemp and flax seeds (can sub additional 1/4 cups oats)
1 cup vanilla protein power of choice I used a whey
1/4 cup “cup-for-cup” measure equivalent sugar baking blend
1 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
1 cup unsweetened pumpkin puree (not sugary pie filling)
Optional Garnishes Greek yogurt, pumpkin seeds, honey pecans, etc.

Instructions

Add almond milk, water and tea bags to large glass measuring cup and microwave until hot, approximately 3 minutes. Remove from microwave and let steep another 3 minutes. Discard tea bags and set liquid aside.
In bowl of rice cooker, add oats, nutrition boosters (seeds, etc), protein powder, sugar substitute, cinnamon and nutmeg. Mix together until combined.
Add pumpkin to bowl and pour in milk/tea mixture. Mix together until everything combined.
Put lid down on rice cooker. Set timer for “heat/simmer” for 5 to 10 minutes until thickened to desired consistency. I prefer mine thicker!
Serve warm in bowls with Greek yogurt and pecans or other garnishes. May store leftovers in refrigerator for days or in freezer for 6 months.
To make in microwave, place all ingredients in 2 quart lidded casserole and microwave on high for 4 to 6 minutes, stirring halfway.

Hunger Slaying Dragon Fruit Coconut Smoothie Bowl

Posted on August 31, 2016 by Jennifer FIsher

I must say, I slayed yesterday’s tempo run and I think it was the dragon fruit smoothie I made for my afternoon snack. Just like the perfect run, where speed comes without too much suffering, can be elusive . . . so is the dragon fruit. You don’t see this beautiful tropical fruit very often, mainstream markets don’t usually carry them – so if you ever do see one, snatch it up! The Dragon Fruit, also known as a Pitaya, Strawberry Pear or Mood Flower, is the unusually striking fruit of a cactus – don’t worry, there are no thorns or stickers on it! There are different varieties – pink or yellow exterior and white or magenta interiors speckled with tiny edible seeds. Despite their showy appearance, the taste is quite mild, similar to a kiwi – I have found the yellow variety to be the sweetest.

Health Benefits of Dragon Fruit: First of all, like most fruits, dragon fruit is hydrating and provides healthy complex carbohydrates to fuel to body and brain. Dragon fruit is also surprisingly high in phytonutrients. Rich with beneficial antioxidants, this pretty (and pretty powerful fruit) a serving contains 10% Daily Value of vitamin C, polyunsaturated (good) fatty acids, a bit of protein, carotene, and several B vitamins that are essential for the optimal metabolism of carbohydrates.

I recently came into a huge windfall of dragon fruit from Frieda’s Produce, so I ate all I could simple by slicing open and digging out the flesh with a spoon! I’ve also sliced the fruit and put on my salads, in my yogurt and used in salsas. They keep for about a week in the fridge (wrap in plastic wrap to extend the life) and can also be cut up or pureed to freeze. Later this week, before I go into freezer storage mode, I’ll be making Dragon Fruit Chia Jam. Stay tuned for that!

Today, I’m sharing that smoothie I hinted at, the one that made me run fast – haha! My recipe for a Dragon Fruit Coconut Smoothie Bowl is a nourishing sweet treat that is a quick fix for breakfast, a pre or post workout snack or healthy dessert. It was almost too pretty to eat. Almost. If you can’t find the fruit fresh, I’ve noticed that many upscale grocery stores sell it in the frozen fruit section.

Dragon Fruit Coconut Smoothie Bowl

1 cup dragon fruit flesh (fresh or frozen)
12 ounces almondmilk/coconutmilk (the carton kind from refrigerated section like Blue Diamond)
1 scoop vanilla protien powder (or substitute 1/2 banana)
Ice
2 tablespoons shredded unsweetened coconut
1 tablespoon cacao nibs (I like the ones from NOW Foods)
Additional dragon fruit for garnish

To prepare, add dragon fruit, unsweetened coconut milk, and protein powder to blender. Process until smooth. Pulse in enough ice until desired consistency achieved. Pour into bowl (or tall glass) and top with shredded coconut, cacao nibs and additional dragon fruit if desired. Serves 1

YUM! Hunger Slaying Dragon Fruit Cococonut Smoothie Bowl #InspireTasteLove

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Have you ever tried a Dragon Fruit? What is your favorite smoothie ingredient? Had a good, end-of-summer run lately? Please share in the comments – XOXO, Jennifer

Wholly Cannoli Protein Mug Cake #NextLevelNaked

Posted on August 25, 2016 by Jennifer FIsher

Maybe I don’t do desserts as decadently as the Italians, but after digging into one of my Cannoli Protein Mug Cakes, your taste buds will be exclaiming, “Batta Bing, Batta Boom!” And, with 20 grams of protein per serving of cake (yay, the entire cake), so will your biceps – BOOM!

I keep the signature chocolate and pistachio garnish of cannoli, but ditch the custard-filed fried shells for a light and tender “cake” made with protein power, a bit of gluten –free baking mix, an egg, and skosh of coconut oil. It’s a healthy option for dessert, post-workout, or even breakfast – and, did I mention it takes less than 90 seconds to cook?

After “baking” in the microwave, your mug cake is going to look pretty “plain vanilla,” but that’s okay. It is vanilla, after all, made with Less Naked Vanilla Whey Protein from Naked Nutrition. The Cannoli Protein Mug Cake recipe at the bottom of the post, without the garnishes, makes a versatile basic mug cake base that other ingredients (like fruit or peanut butter) can be stirred into before cooking or sprinkled on afterward. But, today we are going healthy CANNOLI all the way, and you’ll soon forget about any diet-busting cravings you may be having – FUHGEDDABOUTIT!

So, as I just name-dropped, this recipe uses protein powder from Naked Nutrition. It’s definitely “nutrition with nothing to hide.” Naked Nutrition has a variety of products, but I’m focusing on the whey protein today, because that is what I use in my daily routine. This quality whey protein comes from grass-fed cows’ milk sourced from small dairy farms and state-of-the-art manufacturing process that ensures that the product has what it needs, and doesn’t have what it shouldn’t – it’s clean, lean protein with no artificial anything! For example, the Less Naked Vanilla Whey Protein is made with just three ingredients -grass fed whey protein, vanilla, and organic coconut sugar and each serving has 25 grams protein and 5.9 grams BCAAs. And, of course, it’s non-GMO, soy free, growth hormone free, and gluten-free.

I like that Naked Whey is sweetened with Organic Coconut Sugar, sometimes I need a bit of quality carb energy to fuel my workouts, but white table sugar is definitely out of the question for me and zero-calories substitutes don’t put any gas in the proverbial tank. Coconut sugar is a great option as an energy-providing sweetener because it is lower on the glycemic-index (preventing dramatic rises and falls in blood sugar) – refined white sugar has a glycemic index of 99 and coconut sugar only 35. In addition, coconut sugar (also called palm sugar by some) is inherently loaded with nutritional benefits, notably a high level of inulin (a dietary fiber) that serves as a prebiotic to support the growth of healthy bacteria in your gut. Studies have shown that a healthy digestive tract can reduce the incidence of certain cancers and diabetes while increasing fat metabolism and encouraging a healthy body weight. Sign me up.

I find the unflavored and vanilla whey proteins to be a great base for my protein-based baking, like protein pancakes, power muffins, and mug cakes like the Cannoli Protein Mug Cake I am sharing today. Oooh, but this girl sure does love chocolate, and a massive 5-pound tub of Less Naked Chocolate Whey Protein makes my mind start spinning with smoothie and healthy dessert-like creations, like protein brownies, protein pops, protein truffles, and more. Thanks to my stash from Naked Protein, I’m sure you’ll be seeing more chocolate protein recipes from me soon.

In the meantime, check out this Chocolate Protein Pudding recipe from the Naked Nutrition Instagram profile. Seriously simple and insanely delicious, just peel the lid off a 6-ounce Greek yogurt and stir in a scoop of powder. I ALWAYS take a protein-rich snack at bedtime because 1) I’m hungry and 2) muscle most muscle growth and repair happens while we sleep!

In addition to Vanilla and Chocolate whey protein powder, Strawberry and Unflavored are also available. Naked Protein also makes so many other quality protein options to meet a variety of dietary, recipe and taste requirements including Grass-Fed Whey, Goat Whey, Casein Protein, Pea Protein, Egg White Protein, Organic Rice Powder Protein, Peanut Butter Powder and more. CHECK OUT ALL THE PROTEIN OPTIONS HERE.

Avoiding dessert? Fuhgeddaboutit! Try this wholly Cannoli Protein Mug Cake @nkdnutritioninc #NexLevelNaked #Ad

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When you need something sweet, what do you usually grab? To you make mug cakes or mug muffins, what is your favorite mix-in or topping? Racing this weekend? Please share in the comments below – XOXO, Jennifer

Cannoli Protein Mug Cake

Prep Time

2 mins

Cook Time

1 hr 30 mins

Total Time

1 hr 32 mins

Coconut oil cooking spray 2 tablespoons Vanilla Protein Powder 1 tablespoon + 1 teaspoon gluten-free baking mix 4 teaspoons zero-calorie measure-for-measure sweetener 1/8 teaspoon baking soda ¼ teaspoon cinnamon 1 large egg 1 teaspoon lemon juice 1 tablespoon water 1 teaspoon coconut oil 2 teaspoons chopped pistachios ¼ cup “coco whip” or non-dairy whipped topping 1 teaspoon mini chocolate chips ½ teaspoon lemon zest (optional)

Course: Breakfast, Dessert, Worout

Cuisine: American, Italian

Servings: 1 serving

Ingredients

Coconut oil cooking spray
2 tablespoons vanilla protein powder I used Less Naked Vanilla Whey from Naked Nutrition
4 teaspoons gluten free baking mix please note this is 1 tablespoon + 1 extra teaspoon
4 teaspoons measure-for-measure sugar baking substitute
1/8 teaspoon baking soda
1 large egg
1 teaspoon lemon juice
1 tablespoon water
1 teaspoon coconut oil
2 teaspoons chopped pistachios
1 teaspoon mini chocolate chips
1/4 cup "coco" whip or dairy free whipped topping
1/2 teaspoon lemon zest, if desired

Instructions

Spray a large microwave-safe coffee mug with cooking spray, set aside.
In small bowl, combine protein powder, gluten-free baking mix, sugar substitute, cinnamon and baking soda. Stir together until combine well.
Mix in egg, lemon juice, water, and coconut oil until combined.
Pour into sprayed coffee mug and microwave 1 minute 15 seconds, or until cooked through. Microwave times may vary depending on your appliance.
Remove mug and invert onto plate, gently slide out cake. Let cool for 2 minutes. Using serrated knife, carefully slice cake crosswise through center, remove top and set aside. Put ½ of whipped topping on one cake piece, sprinkle with a few of the pistachios and chocolate chips. Add top layer of cake and add remaining whipped topping, sprinkle with remaining toppings including lemon zest, if desired.

Clean Fuel for Dirty Training + Vega Giveaway and Protein Cake Recipe

Posted on June 22, 2016 by Jennifer FIsher

For most people, life winds down to a slower pace in the summer, but not me! Both my work and workout schedules have been in beast mode with several back-to-back business trips and lots of Spartan Race training (dirty training!) to nail a big race goal next weekend. These mental and physical stressors, along with the fact that my three teen boys are all home for the summer and their junk foods is laying around everywhere, should be tempting me to just chill out on the couch with a bag of chips – but I’m staying strong!

But, thanks to Vega® Clean Protein and Vega® Clean Energy (sent for me to test out as part of a Vega campaign), I’ve been able to avoid these temptations and stay in tip-top shape to tackle the obstacles that have literally and figuratively been thrown in my path lately. I don’t always eat vegan, but it’s a nice option to rotate through my diet for variety – and both these new, premium plant-based products from Vega make it easy for me to fuel up and train clean.

In addition to being Vegan Certified, Vega® Clean Protein and Vega® Clean Energy are both Non-GMO Project verified, gluten-free, made without dairy or soy, and contain no artificial colors, flavors, or sweeteners.

To be honest, I’ve gagged on some other brands of plant-based protein – even hidden in blended smoothies. But the Vega® Clean Protein is delicious just shaken up with ice in a shaker bottle – that makes post-workout recovery a snap! Both the Chocolate and Vanilla flavors are a blend of pea, hemp, alfalfa and pumpkin proteins that boasts 25 grams of protein with only 1 gram of sugar – plus it’s got the full chain of amino acids, 4BCAAs, glutamine and also takes care of 20% of your daily iron intake needs. All of this for just 130 calories.

If also the Vega® Clean Protein used it to make this awesome single-serve Orange Chocolate Protein Cake for a clean dessert, bedtime snack or quick breakfast – it just takes 90 seconds! It’s vegan, non-dairy, gluten-free and lower carb!

Instructions: In large mug or small microwave-safe bowl, mix together 2/3 scoop Vega® Chocolate Clean Protein, 1 tablespoon gluten-free baking mix, 1 tablespoon gluten-free, oats, ¼ teaspoon baking soda, 2 teaspoons orange zest, and 1/3 cup almond milk. Microwave for 60 to 90 seconds until set. Remove and sprinkle with dairy-free chocolate chips, if desired.

On those days when I’m dragging and need a little sumptin-sumptin before a workout, Vega® Clean Energy comes to the rescue. Taken 20 minutes before a run or workout, it’ gears me up for great things thanks to electrolytes, naturally-occurring caffeine from black and green tea and quality carbs to rev the kick start the ole engine with some quick-sourced energy. It comes in two flavors – Berry and citrus tea!

Aside from these certified vegan sports nutrition products, I’ve been getting lots of great virtual support from Vega on their FuelYourBetter.com page. You should check it out too, it’s loaded with training tips, nutritional articles, and fit-focused recipes that will help you attain all your fitness goals – be those in running, triathlon, Crossfit, weight-lifting, yoga, obstacle course racing, paddle boarding, parkour, rock climbing, team sports or attaining all-around general fitness and shaping up for summer! #FuelYourBetter

Being the Instagram junkie that I am (follow me @thefitfork) I also like to stalk Vega’s new @VegaFueled Instagram page. You’ll easily agree that it’s an inspiring page featuring real world people that will make you want to get moving too! Follow @VegaFueled and tag your own photos with #vegafueled and #FuelYourBetter and you may be featured within the Vega community!

In fact, you can enter for a chance to win a Vega Clean Prize Pack that includes 1 tub Vega Clean Protein, 1 Tub of Vega Clean Energy and a Vega Shaker Cup. All you need to do is follow me at @thefitfork and the @VegaFueled Instagram Account and post a workout / fitness photo hash tagged #VegaFueled, #FuelYourBetter and #thefitfork. I’ll randomly pick one winner on 6/30/2016 — No PO #s US/CAN Only.

Try out Vega for yourself! Use discount code VegaFit at the Vega Store and save 20% off and free shipping – one use per customer and valid until 6/30/2016. SHOP VEGA HERE!

Clean Fuel for Dirty Training + Giveaway @VegaTeam #FuelYourBetter #VegaFueled #Fitfluential #Ad

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What are you training for? How are you fueling? Have you ever tried a slack line? Please share in the comments below — XOXO, Jennifer

This is a sponsored conversation written by me on behalf of White Wave. The opinions and text are all mine.

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Tag Archives: protein powder

Fig Cardamom Protein Mug Cake (Stevia-Honey Blend) #UseNectar

Pumpkin Vanilla Chai Protien Oats + #Giveaway for Hot Cereal / Rice Cooker

Hunger Slaying Dragon Fruit Coconut Smoothie Bowl

Wholly Cannoli Protein Mug Cake #NextLevelNaked

Clean Fuel for Dirty Training + Vega Giveaway and Protein Cake Recipe