Tag Archives: strawberries

Strawberry Peanut Butter Rice Cake “Flower” – Healthy & Cute Snack

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Spring has sprung, and I’m all about those snacks that are equal parts pretty and practical. If you’re looking for a healthy rice cake snack that’s big on flavor and short on prep time, let me introduce you to my Strawberry Rice Cake Snack Flowers — an easy no bake snack that comes together in just minutes with a few simple ingredients!

How To Make Rice Cake Strawberry Flower:

  • Start with a rice cake – I used a plain one, but caramel or chocolate rice cakes would take this to next-level delicious.
  • Spread on about 1 tablespoon of peanut butter (or your favorite nut or seed butter — almond, cashew, or even Nutella – I personally like this peanut butter with added protein). This makes a dreamy rice cake with peanut butter base.
  • Slice 2 hulled strawberries vertically into ¼-inch thick slices. Arrange them in a circle on top of the nut butter to resemble flower petals — a totally Instagram-worthy spring snack idea.
  • Add a fun center — diced strawberries, a banana slice, mini chocolate chips, chopped nuts, or whatever little treat delights you.

Why I Love This Anytime Snack:

  • Visually adorable – The flower shape just feels happy and fresh!
  • Fast and flexible – Assembles just a couple minutes, and you can mix and match ingredients based on what you have on hand. Perfect for a quick healthy snack for kids or grownups alike.
  • Balanced and satisfying – You get complex carbs from the rice cake, healthy fats and protein from the nut butter, and natural sweetness from the fruit.
  • Light and energizing – Keep your nut butter portion to 1 tablespoon, and you’ve got a low calorie snack under 200 calories!

Whether you stick with strawberries or switch things up with other fruits, these fruit topped rice cakes are a fun, colorful way to satisfy hunger while feeling great about what you’re eating. This nut butter rice cake snack is perfect for post-workout, a midday energy boost, or even part of a beautiful brunch spread.

Note: This post contains affiliate links. I earn a small commission from products purchased through links. Proceeds help my to offset operating costs for The Fit Fork – thank you!

Strawberry Protein Mug Cake – Quick, Delicious, and Packed with 30g Protein

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Strawberry season is the best—sweet, juicy, and bursting with flavor! When I spotted the cutest new strawberry-themed mug, I had to whip up a strawberry protein mug cake to match. It’s a fast and fun way to celebrate the season and satisfy your sweet tooth without sacrificing your wellness goals.

This high-protein mug cake is powered by Nourify PLUS protein powder from Previenix—a plant-based protein that goes beyond just protein. It’s fortified with micronutrients, probiotics, and digestive enzymes to support your overall health – that’s why I think it’s the best vegan protein powder. Bonus: use my code THEFITFORK for 15% off!

To make this single-serve protein dessert, I also added cottage cheese and an egg, which team up with the protein powder to deliver a whopping 30g of protein per serving. It’s my go-to treat when I need a quick and easy protein boost, whether it’s post-workout recovery or a healthier late-night dessert.

All it takes is a quick mix and about 3 minutes in the microwave—no oven required! Enjoy this a 30g protein snack straight from the mug, or take it to the next level with your favorite toppings like Greek yogurt, whipped cream, or fresh strawberries.

Whether you’re looking for a quick protein dessert, a healthy strawberry recipe, or a satisfying way to curb cravings, this high-protein mug cake –a cooking for one dessert — is a berry sweet win!

Making a Strawberry Protein Mug Cake with Nourify protein powder from Previnex 30g protein thanks to cottage cheese, an egg and the protein powder. Just mix it all up right in the mug and microwave for 3 minutes, add the toppings you love —so easy! A great gym or post workout snack, healthy dessert or breakfast!
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Strawberry Protein Mug Cake
Prep Time
2 mins
Cook Time
3 mins
Total Time
5 mins
 
Course: Breakfast, Dessert, Snack
Keyword: mug cake, protein powder, vegetarian
Servings: 1 servings
Ingredients
  • 2 tsp butter
  • ½ cup 2% cottage cheese undrained
  • 1 large egg
  • 1/4 tsp baking powder
  • ¼ cup about 25grams protein powder (I used Nourify PLUS from Prevenix)
  • 2 Tbsp all-purpose flour or gluten-free baking blend
  • 1/3 cup diced strawberries
  • 10-20 liquid stevia or monk fruit drops or 1-2Tb granular sweetener with cup-for-cup sugar equivalency
Instructions
  1. 10-20 liquid stevia or monk fruit drops (or 1-2Tb granular sweetener with cup-for-cup sugar equivalency)
  2. Melt butter in large mug, about 15-20 seconds. Stir in cottage cheese and microwave for another 15 seconds. Mash up cottage cheese into butter so that it’s less lumpy (but don’t worry that it’s not smooth).
  3. Let cup cool for 60 seconds, then whisk in egg with a fork.
  4. Mix in dry ingredients: baking soda, protein powder, and flour.
  5. Stir in most of the strawberries, reserving a bit for garnish.
  6. Add sweetener last, with the amount and type based on your preference. You actually may not even need sweetener, depending on the sweetness of protein powder used.
  7. Microwave on high for approximately 3.5 minutes. Let cool for 1 minute and then top with whipped cream, yogurt, extra strawberries or whatever you like to dress it up.
Recipe Notes

Delicious Red Fruit Salad with Lime-Honey-Mint Dressing

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Summer is the perfect time to indulge in fresh, vibrant, and healthy dishes, and nothing screams summer more than a refreshing fruit salad. Add a pop of bold color to your table with a  red fruit salad, made up of the summer’s best season – watermelon, strawberries, cherries and raspberries.

This beautiful fruit salad -- featuring red raspberries, strawberries, watermelon and cherries – will be the star of your summer celebration. The Honey Lime Mint dressing is super easy to make and adds a flavorful upgrade to your breakfast, lunch, or dinner!

Not only is a salad of red fruit visually stunning, it’s also packed with vitamins, antioxidants, and a burst of natural sweetness. The easy Lime-Honey-Mint Dressing enhances the sweetness with a bright tang of citrus – no need to dirty another dish, I just mix it up in the bottom of my serving dish and then toss around after adding fruit before serving.

This beautiful fruit salad -- featuring red raspberries, strawberries, watermelon and cherries – will be the star of your summer celebration. The Honey Lime Mint dressing is super easy to make and adds a flavorful upgrade to your breakfast, lunch, or dinner!

A fun way to prep the salad is in a large, wide-mouth mason jar – keep in the fridge until ready to serve. Then dump into a bowl before serving, the dressing on the bottom ends up on top!!  Perfect for a summer patio meal, pool party or pot luck!

This beautiful fruit salad -- featuring red raspberries, strawberries, watermelon and cherries – will be the star of your summer celebration. The Honey Lime Mint dressing is super easy to make and adds a flavorful upgrade to your breakfast, lunch, or dinner!
This beautiful fruit salad -- featuring red raspberries, strawberries, watermelon and cherries – will be the star of your summer celebration. The Honey Lime Mint dressing is super easy to make and adds a flavorful upgrade to your breakfast, lunch, or dinner!
Print
Red Fruit Salad with Lime-Honey-Mint Dressing
Prep Time
10 mins
Total Time
10 mins
 
This beautiful fruit salad — featuring red raspberries, strawberries, watermelon and cherries – will be the star of your summer celebration. Super easy to make, so also perfect for lazy days or busy night meals.
Course: Dessert, entree salad, Side Dish, Snack
Keyword: cherries, fruit salad, raspberries, strawberries, watermelon
Servings: 4 servings
Ingredients
  • Dressing:
  • 2 Tbsp. honey
  • 1 ½ Tbsp lime juice
  • 2 tsp chopped fresh mint leaves
  • Fruit 4 cups total, can vary a bit
  • ¾ cup raspberries
  • ¾ cup halved and pitted cherries
  • 1 cup sliced strawberries
  • 1 ½ cup watermelon cubes 1/2” cut
Instructions

  1. In bottom of glass jar that holds 4 cups or a medium serving bowl, whisk together the honey, lime juice and chopping fresh mint.

  2. When ready to add raspberries, halved and pitted cherries, sliced strawberries, and chopped watermelon to bowl and gently toss to coat with dressing.
  3. Store leftovers, covered, in the fridge for up to two days.

  • 1 ½ cup watermelon cubes 1/2” cut

Instructions

How To Hull Strawberries with a Straw: Healthy Snack Hack

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Hulling a strawberry with a straw is a simple and effective method to remove the stem and the flavorless core. It’s quick, easy and efficient — especially if you are preparing a bunch of strawberries at once for a fruit tray, summer snack, or as an ingredient for recipes. Also, this strawberry hack is safe for kids — no knife needed and they will have lots of fun with the ‘chore’.

Lean how to hull a strawberry quickly and efficiently with this food prep hack that just uses a drinking straw! No knife, so safe for kids to help out making recipes and snacks.

What you need: Fresh strawberries and a straw. A sturdy straw works best, such as a metal straw or a reusable plastic straw). Even a higher-quality disposable straw (like from fast food) will work — but a paper straw will definitely NOT hold up.

HOW TO HULL STRAWBERRIES WITH A STRAW

  • Wash berries under cool water to remove dirt and pesticides.
  • Hold strawberry with one hand, straw with the other.
  • Insert straw into bottom of berry, directly opposite of the stem.
  • Push and/or gently wiggle straw upwards to effectively remove core and stem in one motion.
  • Pull out straw, which also removes core/stem.
  • Pull stem out of straw and repeat with remaining strawberries. Compost or toss away this part.
  • Sometimes on bigger berries, a bit of leafy section will remain. Just nip that off with a paring knife.

By following these strawberry prep steps, you’ll have perfectly hulled strawberries ready for your recipes or as a healthy snack! Washed, dried, and hulled strawberries should remain fresh for about a week if stored in an air-tight container lined with paper towels. I find the paper towels help help soak up any additional moisture and lengthen the storage time.

SIX STRAWBERRY RECIPES YOU’LL LOVE

Six healthy strawberry recipes you'll love all summer and beyond

Strawberry Cottage Cheese Protein Waffles

No-bake Strawberry Cheesecake Bomb for One

Spicy-Sweet Strawberry Radish Salsa on Wedge Salad

Strawberry, Cucumber & Sugar Snap Salad with Blue Cheese

Strawberry Seed Pizza

Strawberry Tart with Paleo Crust

Five Fruit and Quinoa Salads to Put on Repeat

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We were all so quinoa crazy a few years about and I’m bringing back the love! Check out these beautiful, nutritious and amazingly nutritious fruit and quinoa salads. Most have enough protein to make a balanced and satisfying meal, but you can also add your favorite protein — like shrimp, salmon, or beef – to the toss!

A collection of quinoa salads featuring fruit that will add beauty and nutrition to your plate!

Actually, I’ve never given up my love for this ancient grain (which is actually a seed) that 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.

Transform plain quinoa into something to celebrate for the holiday season! Pomegranate, orange segments and pistachios bejewel this quick, easy and nourishing vegetarian salad that is equally beautiful for a dinner party or quick lunch!

Pomegranate Orange Quinoa Salad: This festive quinoa salad featuring pomegranate and orange is lovely for seasonal celebrations but can be made year-round for weeknight dinners thanks to those little tubs of pomegranate arils. The simple creamy dressing has a vinaigrette vibe but with Greek yogurt and date syrup for even more flavor.

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 fully-loaded watermelon quinoa salad is made hearty enough for a full meal with quinoa, sunflower seeds, feta cheese, loads of greens, juicy watermelon and raspberries. The Ginger Mint Dressing is so aromatic and invigorating, and easy to make in a personal blender.

Clementine Quinoa Kale Salad with Minty Poppy seed Dressing

Clementine Quinoa Kale Salad with Minty Poppy Seed Dressing: Clementines or any other type of “easy-peeler” tangerines (like Halos, Cuties, etc.) are fun to eat – even in a fruit quinoa salad! Get your boost of vitamin C (from the citrus + kale) in this fiber-loaded salad.

Maple Pecan Raisin Malasses Crusted Steak and Butternut Squash Quinoa

Maple, Pecan, Raisin Butternut Squash Quinoa Salad:  While this quinoa salad might be screaming fall, it’s a taste sensation to make year-round. If you can’t source butternut squash, you can usually find a bag of cubed quash in the freezer aisle. If you’re not a fan of raisins (but trust me, that add so much YUM to this recipe), they can be left out.

Super Clean Strawberry Apple Spinach Salad is perfect for your next party, picnic or potluck . .it's also great for meal-prepping for healthy lunches. Walnuts and spinach add extra texture, heart-healthy fats and protein.

Super Clean Strawberry Spinach Quinoa Salad with Zingy Vinaigrette: This strawberry quinoa salad is crave-worthy with baby spinach tossed into nutty quinoa and walnuts. It’s all balanced with a subtle sweet-tart flavor thanks to juicy berries and crispy Granny Smith apples and zingy vinaigrette

Super Clean Strawberry Apple Spinach Salad is perfect for your next party, picnic or potluck . .it's also great for meal-prepping for healthy lunches. Walnuts and spinach add extra texture, heart-healthy fats and protein.