Tag Archives: smoothie

Watermelon + Protein: A Powerful Pairing for Hydration & Everyday Fuel

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Protein is having a moment! From protein coffee and protein pancakes to high-protein snacks and desserts, it seems we’re finding ways to add more protein to just about everything. And while getting enough protein is important, there’s another side to the nutrition conversation: what you pair it with matters, too!

One of my favorite combinations? WATERMELON + PROTEIN!

As someone who loves to run, lift weights, hike, and stay active, I’m always looking for delicious ways to fuel my body. But I’m also a big believer that healthy eating shouldn’t be complicated or boring. Watermelon makes a surprisingly versatile partner for protein-rich foods, bringing hydration, natural carbohydrates, vitamins and antioxidants to the table year-round (mini watermelons and watermelon cuts from the produce department are typically available 365/7)

Whether you’re building a better breakfast, looking for a satisfying afternoon snack, or planning a post-workout refuel, watermelon and protein make a delicious team. And while, watermelon isn’t a protein source itself. Think of it as the refreshing, nutrient-rich supporting player that makes your protein-rich foods even more enjoyable!

Why Pair Watermelon with Protein?

 Watermelon brings more to the table than its sweet, refreshing flavor! Made up of approximately 92% water, it’s a delicious way to support hydration while providing natural carbohydrates for everyday energy and active lifestyles. Two cups of chopped watermelon have just 80 calories. It’s also a source of vitamin C (25%), vitamin A (8%), potassium (6%) and lycopene (12.7mg), a naturally occurring antioxidant.

Pair watermelon with protein-rich foods like cottage cheese, Greek yogurt, eggs, chicken, lean beef or seafood, and you’ve got a delicious combination of complementary nutrients.

Protein supplies amino acids needed to build, repair and maintain muscle, while watermelon contributes fluids and carbohydrates that help support energy and hydration. Together, watermelon and protein, make a smart pairing for everyday meals, snacks and post-workout fueling.

 From make-ahead smoothie cubes to colorful salads and savory dinners, there are plenty of nutritious, delicious ways to enjoy this refreshing fruit beyond a simple wedge.

Watermelon Protein Smoothie Cubes: My Favorite Make-Ahead Hack

I’m all about anything that makes life easier, especially when it comes to healthy eating. That’s why I love prepping a batch of these Watermelon Protein Smoothie Cubes.

Instead of making a smoothie from scratch every time, I blend fresh watermelon with cottage cheese, protein powder and chia seeds, then freeze the mixture in ice cube trays. Once frozen, I transfer the cubes to a labeled freezer bag and keep them ready for whenever a smoothie craving strikes.

Just grab a handful, add a little milk or your favorite liquid, blend until smooth, and you’ve got a refreshing watermelon protein smoothie in minutes! You can also grab a single frozen cube for a quick little nibble when you want something sweet and refreshing.

Why I love these smoothie cubes:

  • Make-ahead convenience: Do the prep once and enjoy them later.
  • Protein boost: Cottage cheese and protein powder add a substantial amount of protein.
  • Hydration + nutrients: Watermelon brings its high water content, vitamin C (25%), natural carbohydrates and lycopene (12.7mg).
  • Easy portioning: Blend a few cubes for a smoothie or enjoy one as a small frozen snack.
  • Versatile: Adjust the amount of liquid to make a drinkable smoothie or a thick smoothie bowl.
Watermelon Protein Smoothie Cubes Nutrition – 8 cube serving: 138 calories, 16.1g protein, 12.5g carbohydrate, 2.7g fat

Turn Those Smoothie Cubes into a Watermelon Cottage Cheese Protein Bowl

One of my favorite things about meal prep is getting more than one delicious option out of the same ingredients. A little creativity keeps it interesting! I recently took a handful of my frozen Watermelon Protein Smoothie Cubes, tossed them into the blender and blended until thick and creamy. Instead of adding enough liquid to make a drinkable smoothie, I kept the consistency thick enough to eat with a spoon.

Then came the fun part: toppings! I added extra diced fresh watermelon, chia seeds, chocolate granola and a dollop of whipped cream!  The result is a refreshing, creamy watermelon cottage cheese power bowl that works for breakfast, an afternoon snack, or even a post-workout refuel sessions. 

More Delicious Ways to Pair Watermelon with Protein

Smoothies and smoothie bowls are just the beginning. Watermelon is surprisingly versatile in both sweet and savory recipes. Here are a few more ideas from my kitchen and TheFitFork.com archives.

Sweet Smoothies… and Soup?!

Watermelon Beet Smoothie for Workout Recovery

Amazing Watermelon Beet Smoothie for Post-Workout Recovery: This is another favorite way to combine watermelon with cottage cheese in a smoothie. It also includes beets and banana for a colorful, naturally sweet drink. A great option for breakfast or after a workout. 17g protein per serving.

Creamy Cinnamon-Vanilla Watermelon Soup: This refreshing cold soup blurs the line between smoothie and dessert! Juicy watermelon is blended with Greek yogurt, vanilla and cinnamon for a naturally sweet, creamy combination that delivers hydration and a heaping helping of goodness. 6.4g protein per serving.

Savory Watermelon + Protein Pairings

Watermelon isn’t just for breakfast and smoothies! Its natural sweetness and refreshing texture make it a fun ingredient in savory meals, too.

Hydrate and invigorate with this juicy fresh salad featuring watermelon, raspberries and quinoa! The zingy ginger mint dressing is amazing. It’s a stunningly colorful side dish or add shrimp or salmon for a main dish.

Watermelon Raspberry Quinoa Salad with Ginger Mint Dressing: This colorful salad combines watermelon, raspberries, quinoa, spinach, feta and sunflower seeds with a fresh ginger-mint dressing. It’s delicious as a side dish, or make it a more substantial meal by adding grilled shrimp or salmon.

Beef Veggie and Watermelon Stir Fry

 Keep Austin Weird Beef, Veggie & Watermelon Stir-Fry: One of my more adventurous watermelon recipes! Lean top sirloin, fresh vegetables and watermelon come together with a sweet-heat sauce over udon noodles. It’s proof that watermelon can be so much more than a fruit salad ingredient.

Thai Style Watermelon Rind Cheviche

Thai-Style Shrimp & Watermelon Rind Ceviche: Don’t toss that watermelon rind! This creative recipe uses shaved watermelon rind as a crunchy base for shrimp ceviche, with watermelon juice, lime and a sweet-chili dressing. A fun way to enjoy more of the whole watermelon.

For even more ideas, browse my complete collection of watermelon recipes at TheFitFork.com or explore the recipe collection and performance nutrition resources at Watermelon.org

This post is sponsored by National Watermelon Board

Watermelon Protein Smoothie Cubes can be easily meal prepped for the winter for easy smoothie, bowl and treat making all year long.
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Watermelon Protein Smoothie Cubes – Freezer Prep
Prep Time
5 mins
Total Time
3 hrs 5 mins
 
Discover why watermelon and protein make a delicious pairing! Get easy ideas for smoothie cubes, cottage cheese bowls, breakfast, snacks and athlete fueling.
Course: Beverage, smoothie, Snack
Keyword: cottage cheese, freezer prep, meal prep, protein powder, smoothie cubes, smoothies, watermelon
Servings: 9 servings (8 cubes per serving)
Calories: 138 kcal
Ingredients
  • 6 cups chopped watermelon
  • 2 cups cottage cheese
  • 3 scoops approx. 1 cup whey protein powder, vanilla
  • ¼ cup chia seeds
Instructions
  1. Add all ingredients to blender and process for 30-60 seconds until smooth.
  2. Pour mixture into ice cube trays (or even mini-muffin tins).
  3. Freeze for 2-3 hours until solid. Pop from trays/tins and transfer to freezer-bag.
  4. Use as an ingredient in smoothies and/or ‘as-is’ for a small frozen treat.
  5. Will keep in freezer for approximately 6 months.

  6. Yields approx. 72 cubes (about 9 servings of eight cubes each).

Recipe Notes

Yields approx. 72 cubs (about 9 servings of eight cubes each).

 

Watermelon Protein Smoothie Cubes: An Easy Freezer Prep Hack

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Want a simple way to make smoothies easier, tastier and a little more protein-packed? These Watermelon Protein Smoothie Cubes are a fun make-ahead freezer hack worth keeping on hand!

Fresh watermelon, cottage cheese, protein powder and chia seeds come together in a quick blend, then go into ice cube trays to freeze. Once they’re ready, transfer the cubes to a freezer bag so you have a refreshing, convenient starting point for smoothies, smoothie bowls or even a quick frozen snack.

It’s easy prep that makes your future breakfast or snack routine so much easier. And with watermelon bringing natural sweetness and refreshing hydration to the mix, there’s no need to overcomplicate things.

Why You’ll Love These Watermelon Protein Smoothie Cubes

  • Easy make-ahead prep: Blend, freeze and stash them away for whenever a smoothie craving hits.
  • A protein boost: Cottage cheese and protein powder add satisfying protein to each serving.
  • Naturally refreshing: Watermelon brings sweetness, fluid and a fresh fruit flavor.
  • Versatile: Use the cubes for smoothies, thick smoothie bowls or a quick frozen nibble.
  • Simple ingredients: Just a handful of everyday ingredients and a blender are all you need.

Simple Ingredients, Big Possibilities

You only need four main ingredients to make these freezer-friendly smoothie cubes. That’s it! No complicated ingredient list or special equipment required beyond a blender and ice cube trays.

Watermelon is the star of the show! It’s naturally sweet, refreshing and approximately 92% water, making it a delicious way to add fluids and natural carbohydrates to your day.

Cottage cheese adds creamy texture and protein. Blending it into the mixture gives the cubes a smooth consistency.

Protein powder adds another protein boost. I used vanilla whey protein powder, but use your favorite variety and flavor.

Chia seeds bring a little extra fiber, texture and plant-based nutrition to the mix.

Easy Ways to Use Your Frozen Smoothie Cubes

This is where the freezer prep really pays off. Once the cubes are frozen, transfer them to a labeled freezer bag and keep them handy. It’s an easy way to have a head start on a nutritious breakfast or snack without pulling out all the ingredients and starting from scratch every time.

Blend a quick smoothie: Add a handful of cubes to a blender with your favorite milk or milk alternative. Blend until smooth, adding more liquid as needed to reach your preferred consistency.

Make a thick smoothie bowl: Use less liquid and blend until thick and spoonable. Add your favorite toppings like fresh watermelon, chia seeds, chopped pistachios or granola.

Enjoy a frozen bite: Grab an individual cube straight from the freezer for a little refreshing snack.

Watermelon Protein Smoothie Cubes Nutrition

Each 8-cube serving provides approximately 138 calories, 16.1g protein, 12.5g carbohydrates and 2.7g fat. That’s about 17 calories and 2g protein per cube.

Nutrition will vary depending on the protein powder and cottage cheese you choose.

Whether you’re looking for a quick breakfast shortcut, a refreshing snack or a simple way to work more watermelon into your routine, these smoothie cubes are a delicious little freezer staple. Make a batch and you’ll be glad you did!

Watermelon Protein Smoothie Cubes can be easily meal prepped for the winter for easy smoothie, bowl and treat making all year long.
Print
Watermelon Protein Smoothie Cubes – Freezer Prep
Prep Time
5 mins
Total Time
3 hrs 5 mins
 
Discover why watermelon and protein make a delicious pairing! Get easy ideas for smoothie cubes, cottage cheese bowls, breakfast, snacks and athlete fueling.
Course: Beverage, smoothie, Snack
Keyword: cottage cheese, freezer prep, meal prep, protein powder, smoothie cubes, smoothies, watermelon
Servings: 9 servings (8 cubes per serving)
Calories: 138 kcal
Ingredients
  • 6 cups chopped watermelon
  • 2 cups cottage cheese
  • 3 scoops approx. 1 cup whey protein powder, vanilla
  • ¼ cup chia seeds
Instructions
  1. Add all ingredients to blender and process for 30-60 seconds until smooth.
  2. Pour mixture into ice cube trays (or even mini-muffin tins).
  3. Freeze for 2-3 hours until solid. Pop from trays/tins and transfer to freezer-bag.
  4. Use as an ingredient in smoothies and/or ‘as-is’ for a small frozen treat.
  5. Will keep in freezer for approximately 6 months.

  6. Yields approx. 72 cubes (about 9 servings of eight cubes each).

Recipe Notes

Yields approx. 72 cubs (about 9 servings of eight cubes each).

 

Pineapple Tart Cherry Bone & Joint Care Smoothie

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The weather is warming up, and so is my appetite for knocking out some intense outdoor workouts and refueling my efforts with a flavorful yet functional smoothie – my Pineapple Tart Cherry Ginger Smoothie for Joint and Bone Care is a favorite for a bevy of reasons.

This anti-inflammatory Pineapple Tart Cherry Ginger smoothie provides joint and bone care thanks to bevvy of functional foods and boosters! Pineapple and tart cherry are great foods for combating inflammation – plus, I’ve incorporated three key bone and joint care supplements from including collagen peptides, liquid hyaluronic acid, and Vitamin D-3 drops!

Obviously, this anti-inflammation pineapple smoothie going to taste great, naturally sweetened with fruit. It also is made with whole fruits/veggies rather than juice, to offer more nutrients like fiber. This anti-inflammatory smoothie is also “light” enough to be tolerated well (and only about 200 calories) if eating a lot after exercise is unappealing – yet offers carbs, protein and other nutrients needed to top off your tank and set workout recovery in motion. One of the biggest perks of this pineapple cherry smoothie is that it’s filled with functional foods (and supplements) that help support healthy bones and joints. 

Let me give you a run down on the beneficial foods in this anti-inflammatory shake that includes bone and joint supplements:

Pineapple: Pineapple adds natural sweetness and is known for the enzyme Bromelain which is found in the flesh and stem. Some research indicates bromelain may be helpful in the management of osteoarthritis and/or for muscle soreness and injury after exercise. It also helps break down proteins and aids in digestion.

Tart Cherries:  Tart cherries (also called Montmorency cherries) add tangy, sweet flavor and have been shown to minimize arthritis pain and postexercise muscle soreness by reducing inflammation and oxidative stress. These benefits have been noted for both strength and endurance athlete, according to research.

Ginger: Ginger adds zing to any fruit or green smoothie and research shows may help lessen the stiffness and joint discomfort associated with arthritis. Ginger may also may reduce the amount and length of exercise-related  muscle soreness. Ginger is also an easy home remedy for nausea and digestion which can be perks for hard summer workouts.

Cucumbers: Blending cucumbers into smoothies is a smart way to boost hydration (95% water) and add low-carb “volume” to balance out the fruit sugars from pineapple and cherries.  Cucumbers are also a good source of Vitamins A, B and C; and contain phytonutrients that provide anti-inflammatory and antioxidant benefits.

Almond Milk: Just like its core ingredient, almond milk is laden with nutrients which are great for joint, bone and overall health – and helps avoid diary which may be an inflammation trigger for some.  Magnesium, one of the minerals found in almonds and almond milk, also plays a role in the structural development of bone.

Save 10% Great Lakes Wellness collagen and products with code THEFITFORK

Collagen Peptides: Collagen peptides from types 1 and 3 bovine collagen are well-known for their roles in bone, joint and skin health. * As the most abundant protein in mammals, collagen makes up about 30% of the body’s protein. Studies indicate that hydrolyzed collagen may help to support strong bones and healthy joints as well as skin smoothness and hydration.*  I also like to include collagen in my post-workout smoothies because each serving gives me about 10g of additional protein I need in my day.

Hyaluronic Acid: Hyaluronic Acid is a joint-lubricating compound present in every tissue of the body, with the highest concentrations found in connective tissues such as skin and cartilage.* As a constituent of joint fluid, hyaluronic acid serves as a lubricant and plays a role in resisting compressive forces.* The liquid Hyaluronic Acid formula combines this critical joint component with Vitamin D and other important nutrients for the support of optimal joint health and is berry-flavored making it a yummy boost for this anti-inflammatory smoothie.

Vitamin D-3: NOW® Vitamin D-3 Extra Strength in liquid drop form is a quick and easy way to get this important nutrient that helps the body absorb calcium and maintain strong bones. Vitamin D also has anti-inflammatory, antioxidant and neuroprotective properties to support immune health, muscle function and brain cell activity. Many of us find ourselves low in Vitamin D due to purposefully-avoided sun exposure or diet challenges (Vitamin D isn’t naturally found in many foods), these extra-strength liquid format offers 1000 IU per drop!

This anti-inflammatory Pineapple Tart Cherry Ginger smoothie provides joint and bone care thanks to bevvy of functional foods and boosters! Pineapple and tart cherry are great foods for combating inflammation – plus, I’ve incorporated three key bone and joint care supplements from including collagen peptides, liquid hyaluronic acid, and Vitamin D-3 drops!
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PINEAPPLE TART CHERRY GINGER SMOOTHIE for Joint and Bone Health
Prep Time
5 mins
Total Time
5 mins
 
Course: Breakfast, Snack
Keyword: inflammation, protein smoothie, workout
Servings: 1 serving
Calories: 202 kcal
Ingredients
  • ½ cup chopped fresh pineapple
  • ½ cup frozen tart cherries
  • ½ cup chopped seeded peeled cucumber
  • 1 to 2 teaspoons fresh grated ginger
  • 3 tablespoons collagen peptide powder, unsweetened
  • 1 tablespoon liquid hyaluronic acid from NOW Foods* or other brand
  • 2 to 5 drops Liquid Extra-Strength Vitamin D-3 from Now Foods* or other brand
  • 1 cup unsweetened almond milk
  • 5 to 15 drops liquid stevia or monk fruit drops to desired level of sweetness
  • Ices as needed
Instructions
  1. Add all ingredients to blender and process until smooth. Pour in tall glass and serve immediately.
Recipe Notes

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.

 

Watermelon Facts & Snacks for Your Active Lifestyle

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This post is sponsored by Watermelon.org. However, all content, opinions, and enthusiasm for watermelon remain my own!

Runners, triathletes, hybrid athletes, gym rats, fitness enthusiasts, parents with kids in sports, and everyday active folks who are always on the go – I’m talking to YOU!

Watermelon is more than just the quintessential fruit of summer – it’s a highly functional food that can (and should) be enjoyed all year ‘round in an athletes training diet including those who are striving to optimize their health and wellness though consistent physical activity.

So, why watermelon? What are watermelon health benefits and why is watermelon for runners, athletes and everyone on a fitness journey such a good thing?

different ways to cut watermelon thefitfork.com

Fresh and Economical: Watermelon is a fresh, whole food that doesn’t come processed and wrapped up in consumer packaging. Ounce for ounce, watermelon is also the most economical fruit purchase in the produce department. You can even eat the entire watermelon – flesh, seeds, juice, AND rind! All of these perks a win for your body, budget, and the environment.

Full of Fluid: Watermelon has a water content of 92 percent! This means watermelon is a fast way to hydrate before a run or workout or top off your tank afterward. Compared to some of my other favorite snacks (which all have their own inherent benefits, BTW), watermelon is the winner of nearly holding its own weight in water. For example, a banana is 75 percent water, raisins are just 20 percent water, and most nuts only have a water content of 5 percent water.

Watermelon Facts & Snacks for Your Active Lifestyle - Watermelon is Refreshing Fuel

Functional Fuel: Watermelon is extremely functional when it comes to providing nutrients to support a balanced and active lifestyle. For example, two cups of watermelon (80 calories) offer 21 grams of carbohydrates to help you power through any day, whether running a marathon or just running errands around town. In some circles, carbs get a bad rap, and while I’m not a fan of most highly-processed and refined-sugar carbs, I do rely carbohydrates sourced primarily from fruits, vegetables and whole grains. Endurance athletes need properly-timed carbs to provide sustained energy for the long haul.  

However, if you are not logging massive miles and need less carb energy (or perhaps are on a lower-carb diet for your lifestyle), watermelon REMAINS a fruit that can be enjoyed. Because it’s a big volume fruit (big serving size versus a denser fruit like, say, dates), the carbohydrates are “spread out.” So, many consider watermelon a low-carb fruit, especially when enjoyed mindfully. A small portion of watermelon can even be eaten and still kept compliant with a keto diet! For me, the little bit of natural sugars from watermelon help soothe my sweet tooth and curb cravings.

Watermelon Facts & Snacks for Your Active Lifestyle

Watermelon Electrolytes: Endurance athletes (and everyone, in fact), need electrolytes in their diet to help balance water in the body. Electrolytes are found in body fluids like blood, urine, and tissues and also keep pH level in check, move nutrients into cells, move waste out of cells, keep you from muscle cramping, help your nerves and brain, and ultimately ensure that all bodily systems are operating optimally.

Watermelon Facts & Snacks for Your Active Lifestyle - watermelon has protein in both the seeds AND flesh!

Watermelon Protein: Believe it or not, watermelon is a source of plant protein. YES! There is protein in watermelon, whoohoo! Protein supports an active lifestyle by promoting tissue repair, exercise recovery, injury prevention, immune function and the production of oxygen-carrying red blood cells.

One ounce of sprouted, shelled and dried watermelon seeds contains 10 grams of protein – that’s a nice amount for a post-workout snack! The flesh of watermelon also has a more modest amount, but still more that you’d guess! Two cups of watermelon provide 2 grams of protein and, for a boost, can be paired with other protein-choices like yogurt, cottage cheese, chia seeds, quinoa, seafood, and more.

Better Workout Recovery with Watermelon: Two cups of watermelon also provide between 286mg to 1266mg of L-citrulline, an amino that boosts nitric oxide production in the body. Nitric oxide helps arteries relax and work better, which improves blood flow throughout your body. For athletes, research is suggesting that the juice from watermelon can help to reduce recovery heart rate and muscle soreness in the 24-hour window after exercise.

Watermelon is Simple: Some of my favorite ways to enjoy watermelon in a manner that supports my nutrition goals as a runner and athlete are SO SIMPLE. Eat it plain with salt and lime juice, freeze chunks to use in smoothies, make watermelon seed trail mix, and drink the juice!

I’ve also created and used other watermelon race fuel and watermelon recovery recipes for runners:

Concentrated Electrolyte Ice Cubes for Runners

Warm spiced Watermelon Lemonade for Winter Workout Recovery

Watermelon, Beet and Chia Shot Blocks for Endurance Fuel

And, finally, you can actually WORKOUT WITH WATERMELON – did you see my recent Fit & Fresh Freestyle Watermelon Workout?

For EVERYTHING you ever needed to know about watermelon and MORE, visit Watermelon.org and @watermelonboard on Instagram!

Amazing Watermelon Beet Smoothie for Post Workout Recovery

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This post is sponsored by Watermelon.org, however all opinions, content, and enthusiasm remain my own. #WatermelonEveryday

Scenario: You’ve run long or exercised hard, now you’re depleted by every definition of the word. Your body rose to the demands of the workout, but now it’s DONE, every resource is exhausted – physically, nutritionally, even mentally. You’re too tired to track down or make a square meal, but know you need some quality refueling STAT. Sound familiar?!Watermelon Beet Smoothie for Workout Recovery

My Amazing Watermelon Beet Workout Recovery Smoothie saves the day by whipping up in minutes to make the most of your workout gains. This happens courtesy of all the key nutrients that allow your taxed body to recover quickly so that you can perform again tomorrow at your best. Read on to get this easy smoothie recipe that’s a real game changer . . . and tastes amazing too! Continue reading →