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.

Dark Chocolate Espresso Pre-Workout Shake #HeartMonth

Posted on February 8, 2016 by Jennifer FIsher

Disclosure: I was compensated for my time as part of the @CocoaVia Supplement #HeartMonth campaign through the Healthy Aperture Blogger Network.

Does it sound strange to say the favorite part of my day is working out? Some people hate exercising, but I love it. It’s a time to forget about everything that stresses me, focus on achieving personal goals, and cater to my competitive side while still having fun with friends. But, more often than not, it’s hard for me to get my rear in gear for a run or workout. However, I’ve found that the right nutrition about 30 minutes before I head out to the gym, trail or track helps me win the day.

Since I’m typically in a rush tying up work and family obligations, I need an easy pre-workout snack that I can stash in my gym bag. Personally, I prefer a drink over food because it’s easier for me to stomach before a workout — unfortunately, many beverages need refrigeration. However, I came up with a delicious recipe for Dark Chocolate Espresso Pre-Workout Shake that can be prepared right on the spot with no blender, fridge or heating appliances.

The workout friendly ingredients include canned espresso for a caffeine boost, honey crystals for some quality, quick-energy carbs, chocolate whey powder for sustained energy and CocoaVia® Daily Cocoa Extract Supplement for a dose of cocoa flavanols, which are scientifically proven to promote a healthy heart by supporting healthy blood flow†.

I didn’t have any trouble finding taste-testers at my CrossFit gym!

Seriously easy, all you do to make the “recipe” is bring along a mason jar filled with a bit of dry honey crystals and a half-scoop of your favorite chocolate protein powder. Before drinking, just add your 8-ounce can of espresso, 4 ounces of water and a packet CocoaVia® Daily Cocoa Flavanols Extract Supplement (Unsweetened Dark Chocolate). If you don’t want to use the canned espresso (or can’t find it), you can just add black coffee to the Mason jar brought from home – however, I do recommend the 8-ounce can of High Brew Double Espresso because it’s convenient and is made with just a light touch of cane sugar. Whole Foods usually carries it.

Shake, shake, shake up everything in the Mason jar and enjoy – this pre-workout shake isn’t too filling, so it stays down even if burpees are on the whiteboard. Another thing, and GENIUS, if I might add – if you are in a situation where there might be multiple “mason jars” hanging around or if you want to differentiate concoctions in your own fridge, those cheapie rubber bracelets fit perfectly around the rim – everyone gets a different color! Scroll back up and look at the photo for my orange bracelet!

I think you’ll love this pre-workout beverage – it provides heat-healthy cocoa flavanols, sustaining energy thanks to the protein powder, and tastes great at any temperature. You’ll also really appreciate the CocoaVia® Daily Cocoa Extract Supplement that delivers the highest concentration of cocoa flavanols you can find. The use of cocoa flavanols, like those found in CocoaVia®, are supported by two decades of scientific research that suggest these powerful plant-derived nutrients may play a valuable role in cardiovascular health. It’s pretty much impossible to get enough of these cocoa flavanols through chocolate treats (you’d surely get sick!), the traditional cocoa processing, which includes drying, fermenting and roasting of beans, destroys many of the naturally-occurring flavanols. However, CocoaVia®supplement isolates the “good stuff” and packages it up for use in a convenient, versatile form, without all the calories and fat – my heart and I love them for that! For more information, visit www.CocoaVia.com

†This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

YUM! Dark Chocolate Espresso PreWorkout Shake #Recipe #HeartMonth @CocoaVia #Ad

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Are you a chocolholic? What do you eat before a workout? Did you run a race or have a competition this weekend? I’d love to know, please share in the comments below – XOXO, Jennifer

Dark Chocolate Espresso Pre-Workout Shake

Prep Time

1 min

Cook Time

1 min

Total Time

2 mins

Win your day and your workout with this easy-to-make pre-workout shake featuring the benefits of cocoa flavinols, caffeine, quality carbohydrates and sustaining protein. No blender or refrigerator needed.

Course: Beverage, Smoothies, Worout

Cuisine: American

Servings: 1 serving

Ingredients

1 packet CocoaVia® Daily Cocoa Extract Supplement (Unsweetened Dark Chocolate).
1/2 to 1 teaspoon dried honey crystals (like Nektar Naturals) or palm (coconut) sugar
3 tablespoons chocolate protein powder about 1/2 scoop
8 ounce can lightly sweetened espresso beverage or unsweetened strong black coffee
4 ounces water

Instructions

Add CocoaVia®, honey crystals, and protein powder to mason jar or shaker bottle. Add lid and lightly shake to combine.
Add espresso and and water to powdered mixture. Shake vigorously until well combined.
Enjoy as-prepared or serve over ice.

Eight Amazing Fitness & Food Products + Giveaway

Posted on February 7, 2016 by Jennifer FIsher

As a food and fitness blogger, it’s fun (and sometimes filling!) to test out all the new products that get sent my way. I’m sharing the best from the last couple months (and some perennial favorites) along with any discount codes I might have. If I’ve listed it here, it gets legitimate thumbs up from me – other stuff gets tossed into the “if you can’t say anything nice, don’t say anything at all pile.”

Litehouse Foods Organic Vinaigrette– I develop recipes for this awesome employee-owned company based in Idaho – they have delicious, healthy products ranging from artisan cheeses to Greek yogurt based dips and freeze dried herbs sold all over the US. Right now, I’m really digging their updated organic line which includes new flavors like two of my favorites — Organic Rosemary Balsamic and Organic Ginger Honey. Look for these in the refrigerated section of your produce department, purchase online or enter to win my GIVEAWAY for Five Free Litehouse Foods product coupons (use them on anything they make, not just the dressings – enter at bottom of post).

Somersaults Sunflower Snacks – Available in sweet and savory flavors, these yummy little crackers are made mostly of sunflower seeds and offer up healthy fats, protein and vitamin E. My favorite way to use them is as a crouton alternative on my #BombAssSalads !! Use NEWFAN10 to get 10% off your order.

Nuttzo Nut & Seed Butters – My nutty shines through, Nuttzo has named me a VIP Ambassador for their organic and non-GMO Nut & Seed Butters. This stuff is so good, you’ll want to spread it on everything – or just eat right out of the jar. Save 20% on purchase with discount code FITFORK-20

Bright Planet – There is so much to love about this small, woman-owned bath and skin product company – not only are there eco-friendly, human and organic products wonderfully pampering (loved the scent), but they also are mindful of their place in the bigger world. For example, for each purchase made, Bright Planed donates two healthy meals to children in need. Get Bright Planet on Amazon

Nuun Hydration Tablets – This is not your standard Nuun Ambassador shoutout – I’ve been on the team for years, and am so happy to report that just recently the formula has been improved! They’ve added non-GMO sourced dextrose to help body absorb fluids more efficiently (still keeping under 1g sugar), using only clean ingredients such as plant-based sweeteners, and are gluten, dairy and soy free and given a “Clean Sport Certification” by Informed Choice. Use code NUUNAMBASSADORFRIEND at checkout to receive 20% off order.

Vitamin Dose Beverage – I don’t know about you, but I hate swallowing pills. That’s why I was all over these little specially blended cans of drinkable vitamins. They are non-carbonated, caffeine-free, low-calorie and taste good too. Get your Vitamin Dose on Amazon

TsaGnarly Nutrition – I am a protein powder nerd, I love trying all the new ones I find. Totally into the “Chiseled Chocolate” Grass Fed Whey Protein Supplement. It’s made with quality New Zealand Whey (happy cows there, I guess) and offers 12.5 g protein along with BCAAs, Glutamine and no artificial anything. Also, other full-on sports nutrition products including some vegan stuff. Get Gnarly on Amazon

Superior 2 from Altra Running – Okay, disclosure, I’m an Ambassador and admitted junkie of their super light and flash-fast The Ones 2.5 (and all previous versions!). So, it took the color golden yellow and the promise of “more grip and less weight” to get me to try the award-winning trail shoe that everyone’s raves on. I was looking for something that was still light on the feet, take me from trail running to gym and me obstacle course appropriate – score! Get Altra Superior 2 on Amazon

Tsamma Juice — Tsamma Juice from Frey Farms makes me swoon plus, it’s another woman-owned biz. Everyone knows what a huge watermelon fan I am (for both healthy recipes and sports performance benefits). It’s so awesome to have access to sweet, yummy handcrafted watermelon juice during the middle of winter – look for it at your grocery store in the produce section, Costco or buy online.

Have you tried any of these health and fitness products? What are you favorite new finds? Please share in comments! XOXO – Jennifer

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Cinnamon Apple Ring Protein Pancake Possibilities #ProteinPantry

Posted on October 19, 2015 by Jennifer FIsher

So much more possibility when fueled up from the #ProteinPantry at VitaminShoppe.com

I love how the Protein Pantry at VitaminShoppe.com helps me put more “flex” into my fall baking and recipe making. I can turn a puny breakfast or snack into a pumped-up powerhouse of nutrition that makes achieving my goals possible. So, what is #ProteinPantry ? Online and in nearly 700 stores nationwide, the Protein Pantry is a specially curated, fitness-focused assortment of 40 protein-packed foods such as pancake mixes, nut butters, powdered peanut butter and more! Stocked in this cupboard of kick-butt awesome yumminess are some of my favorite brands like Buff Bake and About Time along with some new products to fall in love with like D’s Naturals, Mancakes, P28 Foods, FlapJacked and more. Look at some of the goodies that came my way:

Ya’ll know how I feel about getting enough protein and love to create and share protein recipes for breakfast, lunch, dinner and snacks. Adequate protein intake helps to build and repair muscle, supports weight management by satisfying appetite and boosting metabolism, lessens cravings and mindless snacking, can lower cholesterol and support heart health, and offers a wide range of vitamins and minerals for optimal health.

I’ve been known to get a little excited about PROTEIN!

Research shows that it’s best to spread out protein consumption evenly throughout the day, aiming for about 25g to 30g per eating opportunity – including refueling with a protein-rich snack within 30 minutes of an intense workout or long run.

While most Americans get enough protein, they tend to overdo consumption at dinner and skimp on breakfast. But, breakfast is covered thanks to all of the convenient and easy-to-make products in Vitamin Shoppe’s Protein Pantry, like the FlapJacked Mighty Muffins that cook in 35 seconds in their own container. No excuses!

Since apples are everywhere this time of year (and also good for you), I’ve created an easy Apple Ring Cinnamon Protein Pancake recipe using a packet of Mancake Cinnamon Oat Protein Pancake Mix (feel free to swap for the protein pancake batter you prefer).

This easy breakfast recipe offers a full serving of both protein and fruit – the protein will keep you satisfied and skipping right over a mid-morning sugar crash while the apple offers lots of fiber and is a healthy source of complex carbs to fuel your body and brain.

Must Make –> Apple Ring Protein Pancakes @VitaminShoppe #ProteinPantry #Fitfluential #Ad

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You also might digging into the Tart Cherry Chocolate Protein Pancakes recipe I made a few months ago with the About Time Protein Pancake Mix. Time savings hint — make multiple batches and keep extra stored in single-serve portions in the freezer — on busy mornings, take out, reheat, enjoy!

What do you eat for protein in the morning? What is your favorite topping for pancakes? Please share in the comments below – XOXO, Jennifer

This post is sponsored by FitFluential on behalf of Vitamin Shoppe. All opinions are mine.

Cinnamon Apple Ring Protein Pancakes

Prep Time

3 mins

Cook Time

7 mins

Total Time

10 mins

Pump up your morning with fruit and extra protein thanks to these Cinnamon Apple Ring Protein Pancakes - extra easy with mix from #ProteinPantry at the Vitamin Shoppe.

Course: Breakfast, Snack, Worout

Cuisine: American

Servings: 1 serving (approx 6 rings)

Ingredients

1 packet ManCake Cinnamon Oat Protein Pancake Mix or preferred pancake mix
1/3 cup water divided
2 tablespoons coconut oil
1 medium green apple, cored and sliced 1/4" thickness
1 packet stevia
1 dash cinnamon
garnish Garnishes (optional): warmed nut butter, syrup, Greek yogurt

Instructions

In shallow bowl, mix together pancake mix and 1/4 cup water until combined.
Chop up top and bottom apple rings and aside to make topping later.
Heat skillet to med-high and heat coconut oil.
Dip apple slices in batter and add to skillet, cooking for a couple minutes on each side until golden brown and apple has softened.
Set apple ring pancakes aside on paper towel and add chopped reserved apple, remaining water, packet of stevia and dash of cinnamon to same skillet.
Quickly sauté apples for about 2 minutes, until lightly softened.
To serve pancakes, top with satued apples and optional warmed nut butter, syrup or Greek yogurt.

Sugar-Free Pumpkin Protein Donuts with Cinnamon Frosting

Posted on October 6, 2015 by Jennifer FIsher

I don’t need to explain myself, it’s October. But, I will because I like to talk! October is the month when all things pumpkin happen and I when I kick up my running into a higher gear for a late fall season marathon. This year, I am also doing Spartan Beast in Dallas on Oct. 31st — I know, SCARY in so many ways!

The point is, I need some extra power in this month of pumpkin-mania and so I’ve pumped up my recipe with protein powder. You can use whatever type of protein powder you prefer — whey, soy, pea, or whatever! This recipe is also sugar-free, gluten-free, nut-free (pumpkin seeds are SEEDS, duh) and Paleo friendly. Enjoy!

Sugar Free Pumpkin Protein Donuts w/ Cinnamon Frosting #Pumpkinmania #CLbogger #Fitfluential

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What is your favorite pumpkin treat of the season? Please share in the comments below – XOXO, Jennifer

Sugar Free Pumpkin Protein Donuts with Cinnamon Frosting

Prep Time

10 mins

Cook Time

12 mins

Total Time

22 mins

Enjoy the "it" flavor of October and make some muscles in the process with this easy baked donut recipe that uses protein powder. Gluten free, nut free and paleo-ish!

Course: Breakfast, Dessert, Snack

Cuisine: American

Servings: 12 donuts

Ingredients

1/2 cup vanilla or unflavored protein powder
1/2 cup coconut flour
3 teaspoons ground cinnamon divided
1/2 teaspoon ground ginger
1/4 teaspoon ground nutmeg
1/2 teaspoon salt
1 1/2 teaspoon baking powder
1/2 teaspoon baking soda
1/4 cup ground flaxseed
1/2 cup water
1/2 cup milk of choice
1/4 cup pumpkin puree
1/4 cup coconut oil
4 ounces light cream cheese, softened
1/2 teaspoon vanilla
2 tablespoons pumpkin seeds

Instructions

For donuts:

Preheat oven to 350 degrees.
In large bowl, mix together protein powder, coconut flour, 2 teaspoons of the cinnamon, ginger, nutmeg, salt, baking powder and baking soda until well combined.
In a medium bowl or large glass measuring cup, add water, ground flax seed, milk, vanilla, pumpkin puree and coconut oil; whisk until combined.
Add wet ingredients to dry ingredients, mixing with until just combined.
Spoon batter into a non-stick mini donut baking pan and bake for approximately 12 minutes, or until lightly browning and springing back to the touch.

For Frosting:

Mix cream cheese, stevia and vanilla together until smooth.
Spread onto tops of cooled donuts. Sprinkle with extra cinnamon and pumpkin seeds, if desired.

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Tag Archives: protein powder

Raspberry Lemon Protein Mug Muffin – Single Serve

Dark Chocolate Espresso Pre-Workout Shake #HeartMonth

Eight Amazing Fitness & Food Products + Giveaway

Cinnamon Apple Ring Protein Pancake Possibilities #ProteinPantry

Sugar-Free Pumpkin Protein Donuts with Cinnamon Frosting