Tag Archives: protein

Lemony Lamb Loin Chops with Gremolata #GoForTheBOLD

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This post is sponsored by Mountain States, however all comments, opinions and enthusiasm are my own. Lemony Lamb Loin Chops with Gremolata -- a tangy sauce and grilled lemon slices will lift this lamb dish to the top of your favorites. Grills in less than 10 minutes and an excellent source of lean protein.

I had a wonderful weekend with my family cooking up new memories – well, grilling them up, to be exact! Sitting down together to a simple yet super flavorful lamb dinner was the perfect exclamation point to the end of our summer together (as school started back up Monday and our oldest left the nest again for 2nd year in college). Until recently, my three teen boys didn’t have many memories centered on lamb, but I sure had some recollections – and they mostly involved around stuffy Sunday dinners of yore at a relative’s home wearing uncomfortable clothes, shoes that pinched and being forced to “politely” clean my plate of mushy vegetables and an old-school prepared lamb roast.

Grilling lamb for our last summer weekend together!

Grilling lamb for our last summer weekend together!

After hearing various friends, from Paleo diet devotees and flavor-centric foodies, rave about the virtues of this red meat that’s been enjoyed across various cultures for century upon century, I penciled lamb onto my “things to grill sometime” list – oh, you how I like to grill everything! When Mountain States (producers of Shepherd’s Pride and Cedar Springs lamb, raised right here in the U.S.) sent some delicious looking lamb loin chops my way, they were bumped to the top of the to-do list – it was time to give ‘em my modern, fit foodie spin. If the speed at which my guys devoured dinner is any indication, you are going to LOVE my recipe for Grilled Lemony Lamb Loin Chops with Spinach Gremolata Sauce. #GoForTheBOLD

Grilled Lemony Lamb Loin Chops are a quick and healthy meal solution, only 8 minutes to grill and packed with lean protein and other important nutrients.

Lemony Lamb Loin Chops

After marinating for 1 hour, lamb loin chops are ready for the grill!

The loin chops couldn’t have been any easier to prepare with a simple marinade, less than 10 minutes on the grill, and an easy no-cook sauce. When meal-making is a no-brainer, there is more precious time to spend with family and friends – mine will be seeing this lamb recipe again soon at my backyard Labor Day cookout.

Wow, my lamb chops and lemons grilled up in 7 to 8 minutes!

Wow, my lamb chops and lemons grilled up in 7 to 8 minutes!

If the weather turns too cool this fall season to barbeque al fresco, these lamb chops easily translate to an indoor grill or stove top grill pan. And, the bright lift of lemon will remind you of a beautiful, never-ending summer! You can see them here served with grilled Shishito Peppers (that recipe posted tomorrow).  Lemony Lamb Loin Chops with Shishito peppers

While these lamb chops are delicious served unadorned, I prefer to drizzle them with a gremolata sauce prepared with olive oil, lemons and spinach (another twist on tradition).  I get so excited when this tangy, flavorful gremolata runs off my chops and into my grilled veggies, potatoes or pasta– it’s a versatile sauce to dress nearly every main dish, side dish, pasta and salad.

Protein-lovers, let me tell you a little more why lamb should make it onto your menu weekly rotation.  First of all, a 3.5 ounce serving contains approximately 25g protein, the optimal amount for your body to process at any one “eating experience.”  How many times have you heard me stand on my soapbox and tell y’all to eat 25g to 30g of protein at every meal – you need this amount for sustained energy, muscle management, healthy aging and more! Mountain States lambs roam pastures, grazing on grass, herbs and alfalfa, making it a great source of omega 3s (especial alpha-linolenic acid) and is also rich in iron, zinc, selenium, vitamin B-12 and niacin. If you want to try cuts other than lamb loin, every choice (which the exception of ground) is classified as “Lean” or “Extra Lean” by the USDA. Get more lamb nutrition information here. Mountain States Lamb Loin Chops - a lean, grass-fed protein choice

Shepherd's Pride Lamb - Raised without antibiotics or hormonesBecause I love feeling connected directly to the ranchers, I will keep getting my lamb from Mountain States. Mountain States (sold as the brands “Shepherd’s Pride” or “Cedar Springs American”) is a co-op owned by more than 150 hardworking families across the US who have been ranching for generations. These Shepherd’s Pride ranchers are committed to producing a clean, complete protein given no hormones or antibiotics, raised just the way nature intended. Additionally, it is the only lamb that carries the third-party Where Food Comes From ® source-verified label.  This means, with a scan of the label, I know exactly where my food comes from, where it was raised, and who handled it. Now THAT is some detailed data that will satisfy even the cleanest of clean eaters! Wondering where to buy lamb from Mountain States? When I used their Store Locator, I discovered (yay) my neighborhood H.E.B. grocery store carries it – or, you can ask your butcher!

For additional details on cooking and food safety information regarding lamb, please visit MountainStatesRosen.com.Go For the Bold US Lamb Giveaway

Check out this sweepstakes and enter for a chance to win US lamb and a patriotic dinner wear set perfect for your Labor Day party! #GoForTheBOLD

Lemony Lamb Chops w/ Gremolata for Grill + #GoForTheBold #giveaway #ad

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When is the last time you’ve tried lamb? Do you grill year-round? Any exciting Labor Day plans? Please share in the comments below! XOXO, Jennifer

Lemony Lamb Loin Chops with Gremolata -- a tangy sauce and grilled lemon slices will lift this lamb dish to the top of your favorites. Grills in less than 10 minutes and an excellent source of lean protein.
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Lemony Lamb Loin Chops with Gremolata
Prep Time
40 mins
Cook Time
8 mins
Total Time
48 mins
 
1 tablespoon minced garlic 1 cup packed baby spinach leaves ½ teaspoon white pepper ½ teaspoon salt
Course: Main Dish
Cuisine: American, Italian, Mediterranean
Servings: 4 Servings
Ingredients
for chops
  • 6 Shepherd's Pride or Cedar Springs American Lamb chops (approx.1 ½ lbs.)
  • 1/2 cup extra-virgin olive oil
  • 1/4 cup fresh lemon juice
  • 2 tablespoons lemon zest
  • 1 tablespoon minced garlic
  • 1 tablespoon Herbs de Provence
  • 1 teaspoon salt
  • 1 teaspoon coarsely ground black pepper
  • 2 large lemons, sliced to ¼” thickness
for gremolata
  • 1/4 cup extra-virgin olive oil
  • 1/3 cup fresh lemon juice
  • 1 tablespoon finely minced garlic
  • 1 cup tighly packed fresh baby spinach
  • 1/2 teaspoon ground white pepper
  • 1/2 teaspoon sea salt
Instructions
  1. Add lamb chops, oil, lemon juice, lemon zest, garlic, herbs, salt and pepper to heavy-duty plastic zip-top bag. Move the chops around in the bag until well-coated with marinade. Marinate for 1 hour to overnight in the refrigerator, no longer than 12 hours.
  2. After marinating, remove chops from marinade and discard remaining liquid. Season to preference with salt and pepper.
  3. Heat gas or charcoal grill to approximately 400F degrees. Grill chops with the lid up, flipping once, for 3 to 4 minutes per side or until internal temperature reaches 145 degrees (medium-rare).
  4. While lamb is grilling, also grill lemons for several minutes per side, or until beginning to lightly char. Transfer chops and lemon slice to platter and rest for at least three minutes before serving or slicing.
  5. While lamb is resting, place all ingredients for gremolata in food processor or blender and pulse until partially smooth but with small spinach pieces.
  6. Serve chops with a grilled lemon sauce and drizzle of gremolata.

Maple Pecan Raisin Butternut Squash Quinoa + Pinner’s Conference

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Maple Pecan Raisin Butternut Squash Quinoa - thefitfork.comIt’s happened more than once, I’ve tasted a quinoa salad and gone “meh” even though I know good for me. We are at the crescendo of the quinoa craze, so you too probably are aware that this ancient grain (which is actually a seed) boosts your diet with  nutrients like B-vitamins, magnesium, phosphorus, potassium, calcium, vitamin E, and fiber. Additionally, quinoa is also one of only a few plant foods considered a complete protein, containing all nine essential amino acids — oh how I love me some protein! 

Maple Pecan Raisin Malasses Crusted Steak and Butternut Squash Quinoa

To add some flavor excitement to a quinoa recipe, I decided to mix up a dish that magnifies some of my favorite flavors that some consider “fall season” but I embrace year ’round – maple syrup and butternut squash! And hey, even though it was 105 degrees yesterday . . . we are getting closer to Autumn one day at a time! I’ve used two of my favorite products from NOW Foods, Organic Tri-color Quinoa and Organic Extra Virgin Olive Oil.

Maple Pecan Raisin Butternut Squash Quinoa can be served warm, room temperature or cold -- it's a healthy vegetarian side dish or salad packed with protein and wholesome energy.Anyway,my recipe for Maple Pecan Raisin Butternut Squash Quinoa is just bursting with flavor and wholesome goodness. Not only is this recipe pretty to look at, it’s a beautiful addition to a meal-prepping lineup — especially important now that it’s Back-To-School season. You can make a big batch and eat it warm or cold — it also holds up well to being packed in a lunchbox.   Of course, I like to pair mine with a big, juicy steak!

Maple Pecan Raisin Malasses Crusted Steak and Butternut Squash Quinoa

By the way, I am demonstrating this Maple Pecan Raisin Butternut Squash Quinoa coming up on Friday, September 9th at the Texas Pinner’s Conference  in the Dallas area (Arlington Convention Center). My class is called “Empowered Meal Prep – Protein for Fitness.” 

pinners conference class description

pinners conference pic 1Learn how to prepare enough protein (I’m grilling Molasses & Pepper Crusted Steaks) to make dinner with leftovers for breakfast and lunch — the other recipes are Iron-Boosting Beef & Date Spinach Salad and Steak & Plantain Breakfast Bowl. Sign up for my class, I’ll also have beef swag and lots of tasty samples!  Use the discount code FITFORK at online registration to save 10% on the very reasonable cost that allows you access to 100+ classes on food, fitness, crafts, home décor and more! Or, if you just want General Admission to shop and see the sights (no classes), you can get a free pass ($7 at door) using FREESHOPPING. RESISTER HERE

Meal Prep for #BTS Maple Pecan Raisin Butternut Squash Quinoa @NowFoods

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Are you a make-ahead meal prepper? What is your favorite dish to stock in the fridge or freezer? Have the kids gone back to school yet? Please share in the comments below – XOXO, Jennifer 

Maple Pecan Raisin Butternut Squash Quinoa - thefitfork.com
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Maple Pecan Raisin Butternut Squash Quinoa
Prep Time
10 mins
Cook Time
15 mins
Total Time
25 mins
 
Beautiful and health-boosting, this easy quinoa recipe works well as a warm side dish or cold salad -- it packs and keeps for several days making it ideal for potlucks, lunchboxes, and make-ahead dinner planning.
Course: Main Dish, Salad, Side Dish
Cuisine: American
Servings: 8 servings
Ingredients
  • 10 ounces diced butternut squash about 2 cups
  • 1/3 cup extra-virgin olive oil (divided)
  • 1 1/2 cup quinoa, rinsed I used tri-color quinoa from Living Now (Now Foods)
  • 1/3 cup balsamic vinegar
  • 1/3 cup real maple syrup
  • 1 1/2 teaspoon2 dried thyme
  • 1/2 teaspoon salt
  • 1 cup golden raisins
  • 1 cup raw, unsalted pecan pieces
  • 1/2 cup chopped green onions, tops & bulbs
Instructions
  1. Preheat oven to 375 F degrees. Toss butternut squash with 1 tablespoon of the olive oil and place in single layer on rimmed baking sheet.
  2. Bake squash, stirring once halfway through, for approximately 15 minutes or until tender and turning golden brown. Remove from oven and set aside to cool down.
  3. Meanwhile, cook quinoa according to package directions -- it should also take around 15 minutes, so you can do the squash and quinoa simultaneously to save time.
  4. When quinoa done, transfer to large bowl, fluff with fork and allow to cool for 5 minutes.
  5. While quinoa and squash cooling down, prepare dressing by adding maple syrup, remaining olive oil, balsamic vinegar, thyme and salt to small bowl and whisk until combined.
  6. Add cooked quinoa, cooked squash, green onions, raisins, and pecans to large bowl, mix gently to combine.
  7. Pour dressing over top and stir to evenly distribute. Serve warm, room temperature or chilled.

Steak and Quinoa Squachos – NachOMG!

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Steak and Quinoa Squachos are a healthy take on nachos and gluten-free, low-carb appetizer optionlYou may be thinking, “Ummmm, excuse me . . . but what the heck on God’s green Earth are SQUACHOS”? This quick and easy appetizer is a healthy swap for traditional nachos made with tortilla chips which are typically fried, overly salted and plentiful in carbs (if you’re counting).  Made on slices of summer’s finest squash, my Steak & Quinoa Squachos are, in two simple words, “life changing!”

Steak & Quinoa Squachos - gluten-free and low carb appetizer!

Zucchini and Summer SquashThe farmer’s markets (and personal gardens of you green-thumbers) are exploding with green zucchini and yellow summer squash this time of year — and this fun and fit finger food is a tasty way to take advantage of a bumper crop and squeeze a few extra veggies into the day.

 

Recipes similar to this use panko bread crumbs to create that familiar nacho crunch — but that defeats to purpose of my low-carb, higher protein mission. So, instead, I tossed together almond meal and cooked quinoa with a bit of cheese to create a tasty texture on top of each squash disc.

Steak and Quinoa Squachos -- a low carb, gluten free appetizer!

I used two of my go-to non-GMO, gluten-free and certified organic pantry staples from NowFoods.com — Tri-Colored Quinoa  and Raw Almond Flour. This tri-color quinoa a blend of white, red and black seeds and is a great source of protein and iron — I typically serve it as a side dish or salad, but freeze leftovers for speedy recipes like this! Raw Almond Flour (or Almond Meal, as some people call it) is simply finely ground almonds and it makes a great low-carb swap for flour in many recipes. If you can’t find these products in your market, I’ve dropped the Amazon links below.
 

More Protein, More PowerNow, if you’ve been following along on the blog or social media, you know I’ve been sharing my (numerous time) journey on the Protein Challenge and encouraging others to join. This free 30-day challenge sponsored by BeefLovingTexans.com (who I also originally developed the Squacho recipe for) shows you how to tweak your daily protein intake for optimal heath — to be very succinct, you should be getting about 25 – 30 grams of protein at each of your three meals — and also protein rich snacks throughout the day and possibly at bedtime, depending on your activity level. You can register for the Protein Challenge and get tips, support and recipes HERE.

Join the 30 day Protein Challenge

Steak & Quinoa SquachosSo, are you making these Squachos this weekend, or what?!

What are your other plans – a race, a vacation, just catching up on the to-do list? Let’s chat in the comments below – XOXO, Jennifer 

 

Crazy Low-Carb Good Steak & Quinoa “Squachos” @beeflovingtexans @nowfoods #proteinchallenge #sp

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Steak and Quinoa Squachos are a healthy take on nachos and gluten-free, low-carb appetizer optionl
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Steak & Quinoa Squachos
You'll exclaim "squash-OMG" when you taste these unique beef nachos that swap tortilla chips for discs of zucchini -- almond meal and quinoa create a crunch texture while keeping the appetizer gluten-free and low carb.
Course: Appetizer, Snack
Cuisine: American
Servings: 8 as appetizer
Ingredients
  • baking spray
  • 2 lbs summer squash (such as zucchini, crookneck etc.)
  • 1/2 cup raw almond flour I like Now Foods "Living Now" brand
  • 1 tablespoon dry fajita seasoning
  • 1 cup shredded sharp cheddar cheese
  • 1/2 cup cooked quinoa I like Now Foods "Living Now" brand
  • 2/3 cup prepared Pico de Gallo, drained of any excess juice
  • 1/2 cup fresh chopped cilantro leaves
  • garnishes salsa, guacamole, sour cream or others as desired
Instructions
  1. Preheat broiler on high. 2. Line two rimmed baking sheets with foil, coat with baking spray.
  2. lice squash into ¼” slices. Place squash, with edges touching each other, onto baking sheets.
  3. In bowl, toss together almond meal with dry fajita seasoning. Stir in cheese, cooked quinoa and almond meal until combined.
  4. Use a tablespoon to pile a big dollop of this cheese mixture on top of each squash slice. If leftover topping in bowl at end of dolloping, sprinkle evenly across tops.
  5. Cut leftover steak or fajita meat into bite-sized pieces. Place a piece of two of beef on top of each Squacho.
  6. Place oven rack on second to top position. Broil Squachos for 2 to 4 minutes, or until cheese mixture bubbling and turning golden brown on edges Watch carefully to prevent burning.
  7. Remove from oven and sprinkle with drained Pico de Gallo. Serve with other desired accompaniments such as guacamole, sour cream or salsa.

Jerk Halibut with Tipsy Tropical Fruit Salad

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Jerk Halibut on Tipsy Tropical Fruit Salad

jennifer fisher yoga beachAhhh, wouldn’t a tropical vacation be wonderful about now?! You won’t actually feel the sand beneath your toes, but my recipe for Jerk Halibut with TipsyTropical Fruit Salad will whisk you away on a transcendental taste adventure thanks to plenty of Caribbean-inspired flavors. You can use any fish you like for blacking with my jerk seasoning blend, but meaty halibut really satisfies and holds up well in a skillet or on the grill. All the spicy heat of jerk is offset by a cool chopped fruit salad that has been macerating in a tasty tequila dressing.

Jerk Halibut on Tipsy Tropical Fruit Salad

Now, as you may already know, Halibut is not caught in tropical waters. It’s a cold water fish and Sizzlefish.com does a great job with their Alaskan-sourced halibut. But, boy oh boy, how I do love this elegant, steak-like fish that cooks up so light and flaky. Halibut isn’t part of the Paleo Prime fish collection I typically order from Sizzlefish.com (includes a variety of items from Gulf Shrimp to Coho Salmon), but their Halibut is sold in 14 4-ounce pieces that ships flash-frozen on dry ice straight to your door — it would make a nice stash in the freezer!

Making Waves! Jerk Halibut w/ Tipsy Tropical Fruit Salad @sizzlefishfit

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Are you a fish fan? What’s your favorite catch? What’s the last island you’ve visited? Please share in the comments below – XOXO, Jennifer

Jerk Halibut on Tipsy Tropical Fruit Salad
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Jerk Halibut with Tipsy Tropical Fruit Salad
Prep Time
15 mins
Cook Time
10 mins
Total Time
25 mins
 
Take your taste buds on a vacation with this easy 30 minute spicy halibut fish recipe served with a cool tropical fruit salad.
Course: Main Dish
Cuisine: Caribbean
Servings: 4 servings
Ingredients
For Fish
  • 4 4-oz halibut filets
  • 1 tablespoon allspice
  • 1/4 teaspoon ground cinnamon
  • 1/4 cup dark brown sugar
  • 1 teaspoon dried red pepper flakes
  • 1/4 teaspoon ground cloves
  • 1/4 teaspoon ground cumin
  • 1 teaspoon salt
  • 1 teaspoon ground black pepper
  • 4 tablespoons avocado oil or other high smoke point oil
for Fruit Salad
  • 1 cup diced mango
  • 1 cup diced pinapple
  • 1/2 cup diced onion, white or red
  • 1 cup diced seeded tomato
  • 1/3 cup green onions, bulbs and tops
  • 1 diced jalapeno pepper
  • 1/4 cup fresh chopped cilantro leaves
  • 1 large diced avocado don't pick one too ripe, just slightly ripe
for dressing
  • 2 tablespoons fresh lime juice
  • 1 ounce silver tequila
  • 1 tablespoon avocado oil or EVOO
  • 1 tablespoon agave nectar
  • 2 teaspoons lime zest
  • 1 teaspoon Sriracha sauce
  • 1/4 teaspoon salt
Instructions
  1. To prepare fish, unwrap and pat dry with paper towels. Leave skin on underside of halibut if attached.
  2. In small bowl, toss together allspice, cinnamon, brown sugar, red pepper, cloves, cumin, salt and black pepper until combined. Add 2 tablespoons of avocado oil and mix until a paste is formed.
  3. Rub paste over all sides of fish. Add remaining 2 tablespoons of avocado oil (or other high smoke point oil) to large skillet and bring to medium-high heat. Add halibut and sear on each side (front and back or all 4 sides if cut think and long) for several minutes each until spices have formed crust and fish is no longer translucent.
  4. Add all ingredients for fruit salad, except avocado, to bowl. Prepare dressing by whisking together all dressing ingredients in small bowl until combined. Pour dressing over fruit salad. Gently stir in avocados.
  5. To serve, place mount of fruit salad on plate and top with halibut. Season with Sriracha or hot sauce if desired.

Clean Apple Pie with Protein Bar Crust to #KeepOnTrack

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This blog post has been compensated by Collective Bias, Inc. and Pure Protein. All opinions are mine alone. #KeepOnTrack #CollectiveBias

Summer has been busier than a gym in January but I’m not letting my hectic schedule sabotage my good intentions. I’m keeping on track with my higher-protein diet by keeping my pantry, purse, gym bag, and mobile snack station (haha, the car) stocked with the new Pure Protein Plus Bars. Considering I’m out of the house most of the day working, running errands, shuttling my teen boys to their sports practices, and finding time for my own fitness routine, having a few of these insanely delicious protein bars at the ready has kept me from getting so hangry that I have the mother of all mother meltdowns.  In addition, the bars can be used to make quick nutritious desserts, like my recipe for Clean Apple Pie on Protein Bar Crust that I’m sharing in this post.   

Clean Apple Pie with Protein Bar Crust

To make this nearly sugar-free pie, I used one of the NEW Pure Protein Plus Bars that I purchased at Walmart. When you shop Walmart for Pure Protein Plus Bars, be sure to use Ibotta to earn $1.50 back.

Pure Protein Plus #KeepOnTrack

For more Pure Protein Plus Bars inspiration, visit this website. Make sure to enter the sweepstakes below too for a chance to win prizes to help #KeepOnTrack!

Pure Protein Plus Bars #KeepOnTrack Sweepstakes

These bars are available in four flavors (Cookies and Cream, Mocha Brownie, Apple Pie, Chocolate Chip Cookie Dough) that all sound ultra-decadent, but after checking the nutrition label, I found they actually make a quite balanced and sensible snack solution. I’ve been grabbing one for a quick breakfast, bedtime snack or for post workout recovery.

You can find these bars at Walmart on the nutrition aisle near the Pharmacy!

The preferred amount of protein I look for in a nutrition bar is around 20 grams with low sugar content and, ching-ching-ching, this new product delivers. Additionally, the NEW Pure Protein Plus Bars have that soft and pleasantly chewy texture I crave plus they are GMO-free, gluten free, have no artificial sweeteners and are high fiber (15 – 16g).

Oh, and the super delicious flavors are worth shouting out again (and again!) Hello, Cookies and Cream, Mocha Brownie, Apple Pie, Chocolate Chip Cookie Dough — welcome to my life.  But, unlike the real deal desserts, these bars are mindful of my mission to #KeepOnTrack with a higher protein, lower carb diet.    Making "crust" out of Pure Protein Plus Bars

So, ready for that apple pie I mentioned earlier?! My recipe for Clean Apple Pie on Protein Bar Crust takes all of five minutes and is made with an Apple Pie Pure Protein Plus Bar.  It’s a super speedy, protein-packed and no-sugar-added version of my favorite, all-American summer dessert. It’s almost magical how, after the bar is soften for a few seconds in the microwave, it becomes malleable enough to roll out or break in bits and press into the bottom of a pan.

While “making” the crust, slicing and softening your favorite variety of apple tossed with a sprinkling of cinnamon in the microwave takes just mere minutes. No added sugar required – apples are a great source of naturally sweet, complex carbohydrates that can be quickly accessed by the body as fuel for running, workouts or the relentless demands of a hectic life.  

Cinnamon Apples for Clean Protein Pie
Go ahead and pin or print out this protein dessert recipe to #KeepOnTrack and satisfy your sweet tooth at a moment’s notice.

Clean Apple Pie on Protein Bar Crust is a healthy option for dessert or a post workout snack.

Pure Protein Apple Pie
Print
Clean Apple Pie with Protein Bar Crust
Prep Time
5 mins
Cook Time
5 mins
Total Time
10 mins
 
All-American and all good for you, this cleaned up apple pie is packed with protein and real fruit -- the perfect healthy dessert or post workout snack.
Course: Dessert, Fruit, Snack, Worout
Cuisine: American
Servings: 1 serving
Ingredients
  • 1 1 Pure Protein Plus Bar – Apple Pie Flavor
  • 1 medium apple
  • 1/4 to 1/2 teaspoon ground cinnamon depending on preference
  • 1 tablespoon chopped pecans
  • 3 tablespoons Greek yogurt vanilla or plain
Instructions
  1. Unwrap one Apple Pie Pure Protein Plus Bar and set on microwave-safe plate. Microwave on “defrost” setting for 20 seconds, or until warm and malleable but not too hot to handle.
  2. Break up warm bar into bits and place in the bottom of an approximate 6” diameter tart pan, skillet or ceramic dish. Using fingers or back of spoon, press down until formed into a crust that covers bottom of pan. Lightly coat fingers or spoon in coconut oil if beginning to stick.
  3. Cut medium apple into thin slices and place in microwave-safe bowl. Microwave apple slices on high for three minutes, stirring halfway through. Drain off any excess liquid.
  4. Drizzle with coconut oil, sprinkle with cinnamon and stir until coated.
  5. Place apples on top of protein bar “crust.” Sprinkle with pecans and top with yogurt.