6 Easy Strawberry + Protein Snack Recipes

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)

Live Happy, Live Healthy, Live Now + NOW Foods #Giveaway

This post is sponsored by FitFluential on behalf of NOW Foods.

 I think my new “Live Happy, Live Healthy, Live NOW” shirt sums it all up to a T! When a company whose products you already love, loves you back with double-puffy-hearted hospitality, it’s a win-win-win – for me, for them, for YOU! Recently, I was invited to visit Now Foods at their Midwest Operations Facility and Corporate Headquarters in Bloomingdale, IL (a suburb of Chicago) to learn more about their products lines, core values and mission to “enable people to live healthier lives.” NOW Foods Blogger Immersion 2016 It was a fun and fact-filled two days with a group of other health and fitness influencers.  Of course, we naturally had fit a group workout into the festivities and headed over to Lifetime Fitness for a specially developed HIIT workout that targeted 9 body parts to promote Target’s awesome athletic line called “C9.” That serious sweat session was followed by a bit of relaxing yoga and a delicious post-workout smoothie made with nourishing NOW products. NOW Foods Blogger Immersion 2016 My excitement is bubbling over from seeing with my own eyes how NOW products are made from start to finish and meeting with company executives including Jim Emme (CEO) and Dan Richard (son of founder). Oh, and by the way, please feel free to take a virtual tour of the Midwest Operations Facility yourself! NOW Foods Midwest Operations Facility Not only did I get a chance to tour the facilities, but also got to participate in some fun and educational sessions including a presentation by the lovely Dr. Wendy Bazilian on Food Tribes (more about this in an upcoming post) and impact these different diet choices (like Gluten-free, Paleo, Vegan, etc) have on athletic performance. It was also fun to partake in a DIY session where we made our own Aromatherapy Bath Soak and also Exercise Equipment Cleaning Spray using very versatile and pesticide/herbicide free Now Essential Oils. So, to recap my amazing experience, I want to share with you three awesome things I learned about this honest, totally-transparent and quality-focused company that started out way-back-when in 1968 as a simple health food store.  Also, make sure to read through to the end, they are generously sponsoring an enormous giveaway of products for one lucky reader to win! 1) NOW Foods makes and sells nearly everything on my shopping list! Seriously, I think this company makes almost everything I need to support my healthy living . . . except fresh fruit and vegetables. Not only does Now Foods make a vast array of vitamins, supplements and sports nutrition products (how I first found them), but they also have an impressive selection of personal care and wellness items, essential oils, healthy foods and even natural pet care products! Even though this large company produces so many different items, each individual product is very thoughtfully and carefully made — it’s as if each came from a single-focus boutique operation. There is just that much passion among the employees at this company that has been recognized as one of the “101Best & Brightest” to work in the nation!

Now Sports Plant Protein Complex and Sprouted Brown Rice Protein  Over here to the left, a couple of the protein powders that started my love affair with NOW Foods. Oh, and their food lines is amazing and so many of their products, from BetterStevia™ (it really is better) to gourmet, small-batch Ellyndale Foods™ to  , are the foundation for many of my healthy recipes on the blog including my Kiwi, Apricot and Feta Salad with Hemp Honey Dressing   (I used their organic hemp seeds and avocado oil for this yummy summer dish). Gold Kiwi Apricot & Feta Salad with Honey Hemp Dressing is an easy, elegant and amazingly nutritious addition to your dinner party. Also, the Living Now™  line up is has a nice variety of tasty, junk-free products that make it easier and more convenient to keep a gluten-free diet. Ellyndale Gourmet Oils by Now FoodsWe also had an interesting and informative “oil tasting” led by the adorable and talented Executive Chef in their corporate test kitchen. Apparently, there is a proper way to appreciate the flavor of oils (think wine tasting) and I slurped in little bits of various oils one at a time, from pumpkin seed and almond to olive and sesame, and let them slowly wash over my tongue!  At the end of this taste-test, I have very moist lips as a whipped up a homemade berry salad dressing using the macadamia nut oil.  We also made to-go salads for our travel home that day and packed our jars from a rainbow array of produce, nuts and healthy grains – of course, I went straight to the Organic Tri-Colored Quinoa from  NOW Real Food™ , one of my favorites ( because, when meat isn’t on the menu, this near-celebrity-status seed offers a complete amino acid chain). Jar Salad with Now Foods Tri Colored Quinoa 2) NOW products are a blessing for my body and budget Now Foods products are both affordable AND high-quality — gasp, I know!  These two factors are important to so many of us trying to live, role model and share our passion for the “fit life.” It’s such a common assumption in the natural health food and supplement industry that the more expensive, the better   — not so! In fact, many times (not always), an expensive product is actually quite cheap in quality and just jacked up with a big marketing budget. But NOW Foods never tries to trick you into thinking that you’re getting something you’re not. They don’t waste money (which is ultimately your $) on overkill advertising because they are confident that their products always stand up to the test – literally!

My reaction at the hotel to my bags full of NOW products! High quality and affordable, whoohoo!

My reaction at the hotel to my bags full of NOW products! High quality AND affordable, whoohoo!

Just one example, I can get NOW Whey Protein Isolate for double the amount for half the price (okay, that’s a generalization, but the point is it’s a very good deal) as many other brands I’ve tried – plus the macros are spot on in my opinion, as opposed to many of the other protein powder options out there. Same goes for product after product in their collection of hundreds (if not thousands) of different items. NOW also maintains a highly efficient, low-error operations facility that helps keep costs down.  And, because NOW is privately-owned, they don’t have to jack up prices to please profit-margin focused shareholders – actually, NOW wants to please YOU, even if that means a little less moola in their own pockets 3) NOW Tests to be the Best

NOW Foods labratory

Learning some of the high-tech testing that goes on at the $40M lab at NOW.

So what did I just mean when I just said in #2 that “products always stand up to the test”?  I mean that NOW is highly committed to quality and bringing you the cleanest, safest products. Their 263,000 square foot facility is widely regarded as one of the most scientifically-advanced in the natural products industry. The $40+ million lab of this privately-owned company is simply amazing and is nearly unmatched both nationally and world-wide. I could tell from the giddy grins on the otherwise serious chemists, bio-scientists and other laboratory professionals’ faces that the NOW lab was THE place to be. jennifer now foods facilityNot only does NOW test the quality of their finished products, but they also monitor and maintain quality all through the entire manufacturing process which starts with product development and receiving raw ingredients from vendors and ends with storing in appropriate thermostatically-controlled environments and shipping out from a precision-inspired, highly-streamlined warehouse.  They also keep samples from each batch of products for a lengthy six years to ensure that if there ever is a problem, they can identify and correct immediately. I really appreciate that NOW is very transparent about the make-up of their natural products, ingredient lists and macros for nearly everything on their website. Plus, with all this testing I’ve described – I am 100% confident I’m getting what’s sold. Plus, they stand by their products if there ever is a rare, rare, rare exception.  The overwhelming majority of NOW products certified organic and non-GMO, those few that aren’t are always in the pipeline to meet those standards as soon as viable in the ingredient sourcing process. Feel free to read more about the Must Use Ingredients and Must NEVER Use Ingredients. Join the twitter chat on June 16th (9PM EST) to learn get into the conversation — follow @NOWfoodsand #NOWgetfit Gigantic giveaway of NOW products Enter my giveaway for a huge haul of NOW products, the same two huge bags of items they sent me home with!  It’s so much stuff, I can’t even describe it all – but it’s a bit of everything (probably $200+ at least) and you won’t be disappointed! USA only! Thank you FitFulFocus.com for the photo of loot, because I was so excited to try everything that I forgot to snap a pic! Don’t miss #NOWGetFit Twitter Party 6/16 9pm EST w/ me @NowFoods and @Fitfluential #ad a Rafflecopter giveaway

Giant Gluten-Free Cherry Almond Protein Breakfast Cookie

Cookies for breakfast, count me in! A giant-sized, gluten-free Cherry Almond Protein Breakfast Cookie is just what I need to fuel my active morning. Also the beauty of this easy protein cookie recipe is that it is a single-serving and can be made in the toaster oven!

Giant Cherry Almond Protein Breakfast Cookie

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Hazelnut Pecan Protein Fudge

Sponsored post: Check out the new Signature family of brands from Randalls and Albertsons, with more than 4,000 Signature products available and a 100% money-back guarantee.

Today I’m sharing my recipe for Hazelnut Pecan Protein Fudge Balls, a healthier dessert option for those days when the sweet tooth is acting up (pretty much all the time with me). This no-cook protein-powder recipe is quick and easy and fits into my healthy, busy lifestyle so nicely – my family and I enjoy it as a more balanced option to candy – it has no added refined sugars, only honey. Hazelnut Pecan Protein Fudge Balls make a healthier dessert option and are great for workout fuel and recovery.

With an approximate 3:1 carb-to-protein ratio, these energy protein balls also make a nice little workout recovery snack or race fuel to eat on the course.

Hazelnut Pecan Protein FudgeIt’s been my experience that the success of a no-bake recipe can only be as good as the quality of the ingredients that found within. I was a national name brand devotee in the past, but have found that many of the store-label products are just as good (if not better) than the items I grew up with. Randalls and Albertsons grocery stores are making it easy to tackle my shopping list and keep whipping up healthy recipes with their new, exclusive line of Signature products. From coffee to juice, soup to cereal, fresh fruits and veggies to fried chicken and other yummy pre-prepped foods, there are more than 4,000 different products available that help make my life tastier, easier and all-around neater (that’s because they also stock all my must-have home staples like paper towels and cleaning products)!   Oh, and I’m saving money, too! Whoohoo! Hazelnut Pecan Protein Fudge Balls = with Randalls Signature Select

I used Signature Kitchens Chopped Pecans, Signature Kitchens Clover Honey and Signature Select Hazelnut Chocolate Spread from Randalls in this yummy, easy protein snack recipe.

Randall Signature Select CoffeeSeriously, I can’t express my love for Randalls enough, and not just for the Signature line. When they opened a location at the front of my neighborhood a few years ago, I literally cried from sheer joy– I’m not kidding! Prior to this, “a quick trip to the store to grab a few things” was a 1 to 2 hour time commitment depending on the time of day.  I would have to drive about 10 miles one-way to make an emergency coffee restock for the morning or to pick up ingredients that were left off my list. Because of this, we often did without! Imagine the horrors and distress this created for me, an unorganized food blogger!

Randalls supporting my neighborhood fun run!

Randalls supporting my neighborhood fun run!

The staff at my neighborhood Randalls rock! The cashiers and managers know me personally, always take the time to smile and say hi, and answer my questions if I can’t find a particular product I need for a recipe. If I ever have a problem with a purchase (a rarity), it’s always resolved immediately — Randalls stands behind their 100% money-back guarantee on the Signature line of products. Management at this nearby location supported my oldest son’s Eagle Scout Project with a huge donation of bottled water and bakery cookies and promote health, fitness and an active lifestyle as sponsors of an annual fun run in the neighborhood. I am always the first one over to their tent to pick up water and goodies!

randalls signature spaghette

Dinner super quick, easy and yummy with go-to pantry items in the Signature line!

Find out what I’m raving about yourself! I buy my Signature products here in Austin at my local Randalls and Albertsons stores, but they are also found in the whole family of Albertsons Companies grocery stores including ACEM, Jewell-Osco, Vons, Pavilions, Safeway, Tom Thumb, Shaw, Star Market, United Express, United and Carrs/Safeway.

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

Hazelnut Pecan Protein Fudge Balls
Prep Time
10 mins
Total Time
10 mins
 
Course: Dessert, Worout
Servings: 18 balls
Ingredients
  • 1/2 cup Hazelnut Chocolate Spread (Signature Select)
  • 1/2 cup Clover Honey (Signature Kitchens)
  • 1/2 cup Chopped Pecans (Signature Kitchens)
  • 2 tablespoons mini chocolate chips
  • 1 cup chocolate flavored protein powder of choice typically 3 scoops
Instructions
  1. In medium bowl, mix together hazelnut chocolate spread and honey.
  2. Stir in chopped pecans and chocolate chips.
  3. Stir in protein powder until beginning to ball up. Use hands to knead mixture until smooth.
  4. Divide “dough” into 18 equal parts – about 1 tablespoon each. Roll between hands to form into ball.
  5. Eat! Store leftovers in refrigerator to maintain firmness.

Blueberry Pecan Oat Mug Muffin – Master Mix Recipe

Blueberry Pecan Oat Protein Mug Muffin -- food prep the master mix and have breakfast read in less than 2 minutes.I’m on this mug muffin kick lately. I have a zillion iterations, from Lemon Raspberry Protein Muffin Mug to this Blueberry Pecan Oat Protein Mug Muffin that I’m sharing today. I usually mix up this protein-packed breakfast scoop by scoop in the morning, but I love this one so much that I big-batched it! Meal prep, y’all – I can’t believe I’m so organized. Haha.

Blueberry Pecan Oat Protein Mug Muffin -- food prep the master mix and have breakfast read in less than 2 minutes.

Love Grown FoodsSo, come morning, when I’m not feeling human, all that’s left to be done with my breakfast is add two liquid ingredient (egg white and almond milk) to my mix and stick in the microwave. I tried to use an egg white powder in the mix to make even more convenient, but I didn’t like that so much – plus, how is cartoned egg-white not convenient?! Other things to love  about this Blueberry Pecan Oat Mug Muffin recipe in addition to the homey taste is the wholesome nutrition – it’s gluten-free, sugar-free, low-cal and packed with protein (32 grams protein and about 240 total calories per serving).

When I say that this is a Master Mix Recipe, it means you can swap out the blueberries and pecans for the other dehydrated fruit and nuts of your choosing — bananas & peanut, pineapple & macadamia nut, raspberries & almond are just some ideas!

Blueberry Pecan Oat Protein Mug Muffin Nutrition Label

I ran the nutritional info for you tracker types!

Instead measuring out the oats, chia seeds and pecans separately, I like to just use Love Grown Foods Super Oats with Chia & Nuts – that stuff ROCKS my world.

 

Here’s a run down on most of the products I used in this recipe:

What is your go-to easy meal in the morning? If you were swapping out the fruit and nuts, what would you choose? Please share in the comments — XOXO, Jennifer 

Blueberry Pecan Oat Mug Muffin - Master Mix Recipe
Prep Time
5 mins
Cook Time
1 hr 30 mins
Total Time
1 hr 35 mins
 
Whip up a big batch of this yummy protein-packed mug muffin mix and enjoy a quick, easy and healthy breakfast all week. Microwaves in less than two minutes!
Course: Breakfast
Cuisine: American
Servings: 8 servings
Ingredients
Master Mix
  • 1 1/2 cup non-whey vanilla protein powder
  • 1/2 cup gluten free baking mix
  • 1/2 cup gluten free oats*
  • 2 tbsp chia seeds
  • 3 tbsp finely chopped pecans*
  • 1/4 cup stevia with 1/2 cup stevia to 1 cup sugar ratio
  • 1/2 cup dehydrated blueberries can sub regular dried
Wet Ingredients for Cooking:
  • 2 1/2 cup unsweetened vanilla almond milk parceled out 5 tablespoons per serving
  • 1 1/4 cup egg white parceled out 3 tablespoons per serving
Instructions
  1. To make master mix, add protein powder, baking mix, oats, chia seed, pecans, stevia and dehydrated blueberries to large mason jar or storage container and shake to blend.
  2. To prepare individual serving, add approximately ½ cup mix into large mug or microwave-safe bowl. Stir in 3 tablespoons of egg white and 5 tablespoons of almond milk. Microwave on high for between 1 and 2 minutes – exact time will vary by microwave strength (the magic time at my house is 90 seconds). Mug cake will rise dramatically while cooking and then settle back down and is “done” when no longer wet and has consistency of a bread pudding.
Recipe Notes

*In lieu of these three ingredients, you can swap out with just a little skosh more than 1 ¼ cup of Love Grown Food Super Oats with Chia & Nuts