Apricot Chocolate Almond Energy Bars – Superfood for Superheroes

Posted on May 18, 2015 by Jennifer FIsher

This post is sponsored by Blue Diamond Almonds.

Oh Batman, did you not eat your superfoods today?

Runners and obstacle course athletes need superfoods to perform optimally – you know, to run faster than a speeding bullet and jump tall things in a single bound. Not one single wall or hurdle got in my way the other weekend at Spartan Race (recap to come) and nor could Batman beat me to the finish line of a local 5k, probably because I was fueled up with some really good super food energy for superheroes!

If you’re heading out for some weekend warrioring, it’s not realistic to stick a bunch of kale and quinoa or even a beef tenderloin (I’ve tried) into your backpack. But, there are plenty of superfoods that can take the rough and tumble of nearly any outback course – almonds are one! Stick a pouch of almonds in your bag, and you’ll have a sustaining snack when you need to fuel up the tank. Personally, I love the Blue Diamond Sea Salt Almonds and Blue Diamond Dark Chocolate Almonds (the latter are dusted in cocoa, not dipped — so no worries of melting).

Almonds are going to pump up your super powers by offering protein and heart-healthy fats. One recent study suggest that almonds might help athletes mobilize more previously reserved carbohydrates rather than breaking down fat as an energy source during intense exercise. This means you might not “hit the wall” – have you ever seen a superhero hit the wall? I think not. Almonds are also a great source of energy-boosting manganese and copper, minerals which minimize the damage free radicals can do to the mitochondria that power our cells.

For quick energy, I like to pair almonds with a the concentrated complex carbohydrates that come from dried fruit – again, an easy, mess-free food to pack in your bag for races, hikes and expeditions of epic proportions. Dried apricots are a personal favorite because they are high in iron –an impressive 41% DV for a cup. Anemia, or even a moderate iron deficiency (a surprisingly common problem in athletes), can make a superhero feel tired, hinder athletic performance, work capacity and lessen VO2max.

If you want something a little more “fancy” than almonds and dried fruit, it’s not hard at all to make your own energy bars with ingredients like nuts, apricots, feel-good chocolate and dash of salt for extra electrolyte balance. My no-cook recipe for Apricot Chocolate Almond Energy Bars can be whipped up in the food process in less than 10 minutes. Stick them in the freezer for 30 minutes to cut precise bars if you’re into perfection – you can also roll them up into balls and carry along for race fuel. And, they taste really, really good! If you’d like to make these more abundant in protein, like if you think you might me skipping a meal or have intense workout recovery need, just swap out the almond meal (although keep the ground up chocolate ones) and swap measure-for-measure with your favorite brand of protein powder.

Also, depending on how strict your interpretation of Paleo diet is, these should fit in your diet — definitely Paleo-ish and made with whole foods. Drop the chia seeds and protein powder if these rub you the wrong way.

Superfood for Superheros! Apricot Chocolate Almond Energy Bars save the day! @BlueDiamond #Ad

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Have you ever tried to make homemade energy bars? What flavor and how did it turn out, please share in the comments!

Apricot Chocolate Almond Energy Bars

Prep Time

10 mins

Total Time

40 mins

This no-cook recipe for Apricot Chocolate Almond Energy Bars are great to grab for breakfast, a sensible snack or for pre and post workout fuel.

Course: Breakfast, Snack, Worout

Cuisine: American

Servings: 12 bars

Ingredients

1 cup dried apricots about 20
1/2 cup Dark Chocolate Blue Diamond Almonds these are "dusted" not coated in chocolate, use sea salt flavor if you can't find.
1/2 cup shredded unsweetened coconut
1/3 cup cup almond meal (or protein powder
1/4 cup palm sugar ie coconut sugar
2 tablespoons chia seeds
1/2 teaspoon sea salt optional
2 - 3 tablesspoons coconut oil
1/4 cup mini chocolate chips

Instructions

Line and 8 or 9 inch baking pan with plastic wrap, and set aside.
Pulse Blue Diamond Chocolate Almonds (these are dusted chocolate almonds, not chocolate coated) in food processor until coarsely ground, leave in work bowl.
Add in coconut, apricots, almond meal (or protein powder), palm sugar, chia seeds and sea salt in food processor and process until apricots chopped and well combined with other ingredients.
Drizzle and pulse in coconut oil one tablespoon at a time until mixture begins to stick together when pinched between fingers. The amount of coconut oil you need to use will depend on the size of apricots and whether you used almond meal or protein powder as a binder.
Gently pulse in mini chocolate chips. If using regular sized chocolate chips add them to step 3.
Firmly press the apricot mixture into the baking pan, using the flat surface of a measuring cup or drinking glass to create a flat even layer.
Place pan in the freezer for 30 minutes, then remove and cut into 12 rectangle bars or roll up in balls (size of your choosing). Keep in an airtight container and store for up to one month in the fridge.

Muscle-Making Orange Mango Protein Drink with Ginger #TryAboutTime

Posted on May 14, 2015 by Jennifer FIsher

I always refuel after longer runs and intense workouts with a protein-rich recovery snack or drink. However, in the oppressive Texas heat, I often feel a tiny bit nauseous and my brain signals tell my appetite to take a hike. But, I know I just have a 30 minute window to get in some fluids, carbs and healthy protein to rehydrate and help repair/build muscle – what’s a girl to do?!

ProHydrate from About Time makes a great recovery drink after run.

No watch today, but I know it’s “About Time” fomr my ProHydrate!

Well, I have a new “go-to” strategy to gas up my tank! Prohydrate from About Time is the perfect solution – it’s ready-to-drink, loaded with whey protein isolate and has a light, refreshing taste – more like a crisp, cool sports drink than a heavy protein shake. In addition to the protein (the perfect amount for post-workout), the 12-oz. beverages are sweetened with Stevia adding just 3g carbohydrates and 95 calories to your intake. To help my body process the protein, I also add a healthy complex carb alongside Prohydrate, usually a banana or other piece of fruit. Two other things to love about this new product from AboutTime.com – it’s gluten-free and has no artificial colors or flavors.

Of course, Prohydrate tasty really great swigged straight from the bottle – Raspberry Lemonade and Orange Mango are flavorful and #onfleek ! But, another great idea is to add some pressed ginger juice for a whole host of additional preventative and restorative benefits. Athletes will appreciate how ginger eases up inflammation and muscle pain for those days when you need a little extra TLC after working out. Ginger also helps combat nausea – like when that burpee cash-out on the WOD has you running to a bucket. And, if that isn’t enough, ginger boosts the immune system, protects against many types of cancer and relieves migraines.

Making the ginger juice is really simple. If you’ve got a juicer, just throw in a bunch of this gnarly-looking root and process – voila, spicy-strong ginger juice! If you don’t have a juicer, you can make “ginger water” by cutting up slivers of ginger root and place in a pot covered with water. Bring to a boil and then reduce and simmer for 30 minutes or until at least half of the water has evaporated. Pour through a strainer into glass jar to remove ginger pulp. To add to your Prohydrate, I would suggest starting with 1 teaspoon of the pure ginger juice or 1 tablespoon of the “ginger water” – stir into the drink, taste, and then add more depending on your preference for the “pow” factor of ginger!

About Time has so many other great products that fit in with my lifestyle – for example the AUX Pre-Workout Drink designed to increase metabolic performance and promote rapid recovery is great and so is are the protein pancake mixes – I made these eye-popping Tart Cherry Chocolate Chip Protein Pancakes from a big tub of the mix.

If you want to find out more, join in the Twitter chat on Thursday, May 21, 2015 at 9 pm ET. Following the hastag – #TryAboutTime and @_TryAboutTime

Workout Recovery Zing #ProHydrate + Ginger @_TryAboutTime #TryAboutTime #Ad #FitFluential

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What nutrition products do you use to recover from a workout? Please share in the comments!

This post is sponsored by FitFluential on behalf of About Time.

Pesto, Spinach & Roast Garlic Stuffed Mushrooms – Vegan #MeetChef

Posted on May 11, 2015 by Jennifer FIsher

Thanks to Gardein for introducing me to their Gardein The Ultimate Beefless Ground and for sponsoring today’s post.

Making a big stuffed mushroom for dinner is so satisfying and pairs so well with beef! But, what if you’re not into beef as much as I am and are looking for a vegetarian or vegan option? You should check out The Ultimate Beefless Ground from Gardein – it’s amazing! Being the beef girl that I am (who also does meatless meal, too – variety is the spice of life),

I was skeptical of the product. I had a carnivorous family member coming over for dinner who is making some changes in diet and lifestyle and I wanted to put this meatless product to the ultimate test.

Prepping a meatless dinner is super convenient with Gardein Beefless Ground.

I created a recipe for Pesto-Stuffed Portobella Mushrooms and used The Ultimate Beefless Ground as the primary protein source – I served up the dish and didn’t say a word about the ingredients. I thought was absolutely delicious and studied the face of my guest – what was he thinking? Well, I got complement after complement on my recipe and when I finally broke the news that we were having a #MeatlessMonday meal, jaws dropped. Everyone gave the The Ultimate Beefless Ground from Gardein a thumbs up on taste and texture. And, as the chef, I have to say it was so simple to make — I just tossed the beefless ground in my skillet with a little olive oil, spinach, pesto sauce and vegetable broth and within about 2 to 3 minutes, my portabella mushrooms were ready to stuff!

Each ½ portion of the beefless ground (on its own) has just 80 calories with 12 grams of protein and no cholesterol or transfat. It’s also gluten-free, vegan, vegetarian and kosher. In addition to my easy stuffed-mushroom recipe, this plant-based protein is excellent in everything from tacos to chile to pasta or crumbled on nachos. All Gardein products are found chillin’ in the freezer aisle at your favorite grocery store. Save yourself a dollar with this coupon (available for download until May 31, 2015).

Mushrooms ready for the oven!

The roasted garlic I used in the recipe is so insanely good and easy to make. Roasting in the oven takes the bite out of garlic and gives it a milder, sweeter taste. The recipe is simply to take peeled garlic cloves, drizzle with olive oil and bake at 400 F degrees for about 20 minutes, turning once. You’ll definitely want to make a big batch and use in salads, on pizza, mash up as a paste to marinate!

Pesto Spinach and Roast Garlic Stuffed Mushrooms #Meatless #MeetChef @Gardein https://ooh.li/e44c699

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If you are looking for other vegan and vegetarian dinner options, you will like my Teriyaki Chick’n Chop Salad.

Pesto, Spinach & Roast Garlic Stuffed Mushrooms - Vegan

Prep Time

10 mins

Cook Time

20 mins

Total Time

30 mins

Pesto, spinach and mellow roasted garlic come together in a delicious portabella mushroom that makes an easy dinner for meatless monday or when you need a vegetarian or vegan recipes. Uses The Ultimate Beefless Ground from Gardein.

Course: Main Dish

Cuisine: American, Italian

Servings: 2 people

Ingredients

1 cup Beefless Ground plant-based protein From Gardein
2 cups fresh spinach packed
2 tablespoons chopped roasted garlic or can use minced from jar
1/4 cup vegetable stock
1/4 cup basil pesto store bought vegan or regular based on your diet needs
2 large portabella mushroom caps rubbed clean
1 teaspoon olive oil
2 cherry tomatoes for garnish

Instructions

In medium skillet, add spinach, beefless ground, garlic and vegetable stock. Saute over medium heat for 2 to 3 minutes or until protein crumbles are cooking and spinach is wilting.
Remove from heat and stir in pesto sauce, coating everything.
Brush outsides of cleaned mushrooms with olive oil. Stuff gilll side high with half the mixture each. Top with a cherry tomato and extra garlic, if desired.
Bake in 400 F degree oven for 18 - 20 minutes or until mushroom is softened and juicy.

Plant-based Protein – Asian Chop Salad with Gardein Teriyaki Chick’n Strips

Posted on May 7, 2015 by Jennifer FIsher

Thanks to Gardein for introducing me to their Gardein Teriyaki Chick’n Strips and for sponsoring today’s post.

I’m that fast girl you’ve been warned about. I talk fast, I run fast . . . . and, I like to get my food fast. But NOT fast food, no way. To keep my diet fit and fresh, I like to make the majority of my meals at home, despite the insanely busy schedule I keep. So, while a 30-minute weeknight meal might sound pretty quick to most, I’m kicking it up into super-sonic speed on the typical night with 10-minute, pan-to-plate dinners!

Tonight, I whipped up a far-out, far-east inspired dinner using Teriyaki Chick’n Strips from Gardein. These tasty strips have 15 grams of plant-based protein for a mere 120 calorie cost. They are made with non-GMO soy and wheat, ancient grains and veggies and remarkably have a similar taste and texture to real chicken breast – they are also work for those of you who keep vegan and kosher diets. My husband, a carnivorous guy who would normally turn his nose up at such “nonsense,” didn’t even realize he was eating a meat substitute! I call that winning dinner! #MeetChef

In addition to the Teriyaki Chick’n Strips magic, I employed my favorite busy-night trick and used what I could find in the produce bin to make the remainder of dinner. While the strips were browning for five minutes in the skillet, I quickly chopped up some jicama, carrots and red onion and thawed out shelled edamame that I always keep in the freezer. The Teriyaki Chick’n Strips come with a sauce packet that also I also found to make a serendipitous salad dressing (there was plenty to drizzle on everything)!

This quick and easy meal solution is definitely going to be in my dinner rotation — I now have more time for running fast . . . and running errands!

Gardein makes lots of other yummy, healthy, meatless proteins like Gardein Ultimate Beefless Ground, Golden Fishless Filets. Check back next week, because I’ll have a new recipe for you! All Gardein products are found chillin’ in the freezer aisle at your favorite grocery store. Save yourself a dollar with this coupon (available for download until May 31, 2015).

10-Minute Meal for Fast Girls – Teriyaki Chick’n Chop Salad #MeetChef @Gardein https://ooh.li/e44c699

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What is your quickest go-to meal to make at home?

Teriyaki Chick'n Chop Salad

Prep Time

5 mins

Cook Time

5 mins

Total Time

10 mins

This Asian-inspired salad uses plant-based protein, teriyaki sauce and chopped fresh veggies to create a fit, fresh and fast dinner solution.

Course: Main Dish

Cuisine: Asian

Servings: 3 Servings

Ingredients

1 bag Gardein Teriyake Chick'n Strips
2 teaspoons olive oil
1 cup chopped carrots
1 cup chopped jicama
1 cup shelled edamame beans
1/2 cup chopped red onion
2 ounces cashews
3 tablespoons Sriracha sauce if desired

Instructions

Heat olive oil on medium-sized skillet over medium-high heat. Add thawed chick'n strips and cook for about 5 minutes, flipping once. Remove from heat. Add thawed sauce packet to skillet to coat strips.
Toss carrots, jicama, edamame beans and onion into skillet and stir quickly to coat veggies with sauce, yet not heat them.
Divide chicken and veggies among three plates and sprinkle with cashews. Drizzle with Sriracha sauce, if desired.

5 Protein Packed Snacks + Enlightened #Giveaway

Posted on April 28, 2015 by Jennifer FIsher

Giveaway for ENLIGHTENED Crisps and ENLIGHTENED Ice Cream at the end of post, read on!

Whether filling your tank before a gym session or taking a snack break to ward off the dreaded midday energy lull, small, protein-rich meals are tasty ways to keep on going—and going. You’ve been hearing me talk about the protein challenge and aiming for 20 – 30 grams of protein per meal or snack. It’s not that fruit, whole grains, or even the occasional indulgent treat don’t have a place in the well-rounded diet, but, gram-for-gram and ounce-for-ounce, protein-packed snacks provide longer-lasting energy than their burn-and-crash high-carbohydrate counterparts.

In addition to regulating blood sugar and moderating hunger, protein-rich snacks play a vital role in the recovery diet of an athlete. After an intense workout, race, or competition, it is imperative to top off taxed muscles with foods plentiful in protein. Well-timed protein intake employs amino acids to rebuild damaged muscle tissue while encouraging the hormone activity needed to stimulate muscle growth. A study published in American Journal of Clinical Nutrition suggests that 20 grams is the optimal amount of post-workout protein to maximize muscle growth.

This focus on protein isn’t strictly for strength athletes. While runners, cyclists, and other endurance athletes have long known that eating carbohydrates during and immediately preceding hard efforts helps to replenish energy-providing glycogen stores, newer research shows that combining these carbohydrates with a wallop of protein nearly doubles the insulin response—meaning even more energy can be stored in the body along with all the muscle-making perks. The general wisdom from sports nutritionists is to consume a 1:3 to 1:4 protein-to-carbohydrate mini-meal within a 30-minute window of exercise.

So, to help you pump up your training diet, I’m sharing five of my favorite protein-packed snacks—one for every day of the workweek. Each option is easy to make, free of meat-based protein, and completely portable. Just toss one of these snacks into your gym bag, backpack, or mini-cooler and get after it. There’s a hearty, healthy, and protein-packed reward at the end of your efforts. Your taste buds will thank me while your muscles will thank you.

Check out these protein-rich snacks I developed for a feature in Austin Fit Magazine last spring :

1) Garliky Chili Chickpeas

2) Lucky Lime Black-Eyed Pea Hummus

3) Greek Yogurt with Hemp Hearts & Berries

4) Blueberry Flax Microwave Mug Muffin

5) Chocolate Java Almond Truffles

Often, there aren’t enough minutes in the day to make a homemade snack. That’s why I have a few go-to food brands that share my mindset for healthy, tasty and protein-rich snacking. One favorite is Enlightened from Beyond Better Foods – they don’t just make snacks that are better in a “less bad for you” way, but actually ARE better. Their ice cream bars found ME one day when I was walking down the frozen aisle – normally I eat Greek yogurt sweetened with stevia for dessert to get the extra protein and skip out on the sugar, but the creamy and delicious ENLIGHTENED Ice Cream makes a sensible treat – each flavor (think Fudge, Coffee, Chocolate Peanut Butter Swirl) has under 100 calories and just 3 -5g sugar and 7 – 8g protein. I just finished off a box of Sea Salt Caramel bars and they were pure heaven.

Just recently, the company put out a new snack item that I’m really excited about – ENLIGHTENED Crisps. These savory, crunchy morsels are actually made from broad beans (aka – the fava bean which is actually a legume) and come in awesome flavors like Sriracha, Garlic Onion, Sea Salt, BBQ and more. Each bag has just 100 calories, lots of fiber and 7g protein – plus they are free of gluten and soy. You can’t go wrong eating beans (well, unless you go overboard)! Beans are loaded with fiber, folate and magnesium, and research has shown these legumes can actually help lower cholesterol and reduce the risk of certain cancers.

So, who’s ready for some ENLIGHTENED snacks?! Five of my lucky readers will win a sample pack of the ENLIGHTENED Crips as well as free product coupons to pick up ENLIGHTENED Ice Cream at your local market. Just enter in the Rafflecopter App below!

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Tag Archives: protein

Apricot Chocolate Almond Energy Bars – Superfood for Superheroes

Muscle-Making Orange Mango Protein Drink with Ginger #TryAboutTime

Pesto, Spinach & Roast Garlic Stuffed Mushrooms – Vegan #MeetChef

Plant-based Protein – Asian Chop Salad with Gardein Teriyaki Chick’n Strips

5 Protein Packed Snacks + Enlightened #Giveaway