Triple Berry Red Quinoa Salad Recipe & Beach Bod Workout

Posted on April 24, 2014 by Jennifer FIsher

Strawberries, blueberries and blackberries, oh my! With the season turning warmer, berries are finally starting to have a delicious ripe flavor. Nothing worse than a middle-of-winter, unripe, white-bellied strawberry, am I right?! I’ve been known to put a berrry or two atop my salads so I came up with this beautiful Triple Berry Red Quinoa Salad to take advantage of a bounty of berries.I think you’ll love it as a light lunch or side dish; in fact, you could even make a heartier meal of this salad by adding some shrimp, fish or other lean protein. Actually, the recipe starts off with a pretty decent amount of protein thanks to the red quinoa. Quinoa is an ancient grain that is not only high in protein (14g per serving) but also a good source of dietary fiber (7g per serving), plus it is gluten-free and popular with vegetarians and vegans. Oh, and it’s easy to store, easy to cook and has a satisfying crunch.

Triple Berry Red Quinoa Salad Recipe

1 cup red quinoa
2 cups water
½ teaspoon salt
1 pint strawberries
½ pint blueberries
½ pint raspberries
¼ cup minced red onion
2 Tbsp minced fresh jalapeno
½ cup Raspberry Lime Vinaigrette*
2 ounces crumbled feta cheese

Add quinoa, water and salt in medium pot, bring to boil. Cover and let simmer for 15 – 20 minutes, or until all water is absorbed.
Spread out cooked quinoa on baking sheet and set in refrigerator for 15 minutes for quick cooling.
Meanwhile, wash, drain and dry berries. Chop strawberries and cut blackberries in half if they are large.
In large bowl, add cooled quinoa, berries, red onion, jalapeno and dressing (*see note about dressing below); stir to combine.
Serve sprinkled with feta cheese.
Leftovers may be stored in the refrigerator for 2 – 3 days.

*I love the convenience and taste of Litehouse Food’s Raspberry Lime Vinaigrette – it’s also a certified organic product and I’ve noticed that it’s one of the dressings (out of their dozens) that most stores stock. If this is not available in your area – order online! Or, make fresh by blending ½ cup fresh or frozen berries with ¼ cup champagne vinegar, ¼ cup fresh lime juice and 1 tablespoon honey. After this mixture is pureed, slowly blend in ¼ cup canola oil and continue blending until emulsified.

I love this “berry keeper” container / colander!

By the way, I got yet ANOTHER kitchen gadget when out shopping the other day, I just can’t help myself. This little “berry keeper” preserves the freshness of delicate raspberries, blueberries, strawberries and other small fruits (or veggies), meaning no more rotten waste. The inside stackable tray layers berries to keep them from bruising and also serves as a handy little colander.

Resealing lids attach to the top and bottom so that moisture can be drained from either end. The dial on front is an adjustable vent that regulates air coming in and out of the container and extends the edible life of produce – a guide tells whether it should be open or shut for each specific fruit. Anyway, I highly recommend this kitchen gadget and I don’t ever expect it will be stashed in my junk drawer with the regrettable impulse buys.

Okay, my parting share for the day is a workout I created for Core Power Protein Shakes. It’s an outdoor workout you can do at the beach or really anywhere. The beach is my all-time favorite place to be and I hope that when I grow up (or retire), I get to relocate to a tropical island!

So, what is your favorite exercise to do on the beach (lifting a cold drink doesn’t count)?

Prevent Bonk & Bodonkadonk with Berry Cheesecake Power Muffins Recipe

Posted on July 30, 2013 by Jennifer FIsher

Imagine nervously waiting at the start line of the most important race of your life, a run that would be the final test of more than a year of dedicated, intensive training and one where you have put the reputation of your family, faith and country on the line. Now imagine that instead of carefully monitoring your diet and eating “clean” for maximum performance leading up to and on the big day, you are fueled on cheesecake and will be running in the nude.

As crazy as it sounds, historical records reveal that cheesecake was served to athletes participating in the first Olympic Games in Greece back in 776 BC. However, the ladies didn’t have to worry whether or not a slice of this decadent dessert would give them a glycogen-depleting bonk or big ole naked bodonkadonk come race day – female athletes weren’t allowed to compete, nor were married women even allowed to spectate.

A dollop of whipped cream might not make you run faster, but it’s fun!

But, let me stop my digression on discrimination here and get back to the cheesecake nutrition plan. I can’t imagine that a slice of cheesecake, such as we enjoy here in the 21st century, could be the best way to finish off a pre-race meal. A single slice of Peanut Butter Cup Fudge Ripple Cheesecake from the Cheesecake Factory tops out at over 1,300 calories and 40 grams of fat per serving; even a low-carb, Splenda-sweetened slice of Original Cheesecake from the same restaurant has 570 calories. Sheez, instead of the aforementioned cheesecake offender, you could eat more than HALF of my Whey Cool Strawberry Protein Pie.

But, don’t get me wrong, I love cheesecake. I just don’t eat it everyday and when I do indulge, I share a slice with a partner in crime. Since National Cheesecake Day is July 30th I wanted to honor this icon of the dessert cart in a more nutritious way. I found a description by the rhetorician and grammarian Athenaeus on how cheesecake was prepared back in ancient Greek times. While it looked like the recipe was actually filled with healthy carbs and protein, the lack of measurements left me puzzled.

“Take cheese and pound it till smooth and pasty; put cheese in a brazen sieve; add honey and spring wheat flour. Heat in one mass, cool, and serve.”

Instead, I came up with a cheesecake-inspired recipe with a healthy spin; a nutritious little nosh that could be enjoyed before running a race without any negative consequences on my gut or butt. Since I’m usually running and racing in the morning, a muffin was the perfect solution. Sized just right to take on the go, my recipe for Berry Cheesecake Power Muffins offers more than 8 grams of protein and less than two grams of fat – all for about 100 calories per muffin.

Berry Cheesecake Power Muffins Recipe

2 cups rolled oats, ground in a blender
1 cup fat free cottage cheese
1/4 cup unsweetened apple sauce
1/4 cup sugar-free maple syrup
1 cup egg whites
1 tsp vanilla extract
1 tbsp Stevia
1 tsp baking powder
1/2 tsp baking soda
1/4 tsp salt

Remaining ingredients:

1/2 cup fresh blueberries
½ cup fresh strawberries, chopped
½ cup fat free cream cheese
1/2 tbsp Stevia

Preheat oven to 350 F degrees.

Grind up oats in blender using pulse button. In pitcher of blender, add ingredients for muffin batter –cottage cheese, applesauce, syrup, egg whites, vanilla extract, Stevia, baking soda, baking powder and salt. Blend in blender until smooth and divide mixture up equally in a 12-muffin tray fitted with muffin liners (or coated with baking spray).

In a separate bowl, mix together cream cheese and 1/2 tablespoon of Stevia. Sprinkle blueberries and chopped strawberries on top of muffins; then dollop cream cheese on the center top of each muffin. The fruit and cream cheese will sink down to the middle during baking.

In 350 F degree oven, bake muffins for 20 – 22 minutes or until lightly browned.

Let cool before removing from muffin tins.

Makes 12 muffins.

Nutritional info: per muffin: Calories: 103, Total fat: 1.9g, Total carbs: 12.1g, Sugar: 2.7g, Protein: 8.3g

The berries and cream cheese is put on top of batter and it sinks to the middle during baking.

Superfoodie: 16-cal Strawberry Lemonade Coconut Water Pops

Posted on May 24, 2013 by Jennifer FIsher

Are you ready to cool off with Strawberry Lemonade Coconut Water Pops? Just as yummy as a tall glass of the summer-time sipper (maybe even tastier) and loaded with potassium from the coconut water – a great way to replace the nutrient lost through sweat while running or working out.

Strawberries are a bona fide superfood, high in vitamin C and other antioxidants. Studies show that eating this red fruit has a myriad of benefits including reduced inflammation and cell damage, increased folate levels for heart health, and a lessened chance of age-related ocular issues. These are just a few perks!

And, there’s no need to feel guilty about enjoying this frozen confection, each pop only has 16 calories! I’m also sharing with you some fun facts about strawberries and some strawberry-inspired recipes from some fellow Fitfluential foodies.

Strawberry Lemonade Coconut Water Pops Recipe

1 6-ounce bottle coconut water (I used Zico)
2 tablespoons lemon juice
2 teaspoons Stevia
1 ¼ cups fresh sliced strawberries

Place all ingredients in a blender and pulse on and off for about 30 seconds until everything is blended. The strawberries should be a little chunky. Pour liquid into 3-ounce freezer pop molds. Freeze for at least 3 hour or until frozen solid. Makes 6.

There are 200 seeds on the average strawberry.
Organic strawberries have more vitamin C and antioxidants than regular berries.
Regular strawberries have one of the highest concentrations of pesticide residues of all produce tracked by the USDA. If organic berries aren’t available, soak your strawberries in water for 2 minutes before eating.
Strawberries stop ripening as soon as they’re picked. For best taste, select bright red berries with their caps intact.
Don’t wash strawberries until ready to eat them, otherwise they’ll spoil too fast.
Along with cherries and grapes, strawberries are one of the few sources of ellagic acid, a compound shown to prevent carcinogens from turning healthy cells into cancerous ones.
Every man, woman and child in the US each eats 3.4 pounds of fresh strawberries per year plus another 1.8 pounds of frozen strawberries.We should all eat more!
One cup of strawberries has just 46 calories.