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Easter Brunch: Apple Chicken Hash

POSTED ON April 16, 2014

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We’ve heard your feedback and know how much you are loving every recipe we’ve shared from the amazing Erika Peterson. Today, we’re sharing her healthy twist on a breakfast favorite – hash! You’ll love this cleaner version that lets you induldge in hearty, delicious flavors and it’s perfect for any guilt-free day. Check out more of her recipes on her new website, Clean Simple Foodie, or follow her on her new Instagram account.

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Apple Chicken Hash
by Erika Peterson, Clean Simple Foodie
Serves 6

What you’ll need:

2 medium sweet potatoes, cubed
2 tablespoons olive oil
4 large or 16 small chicken sausages
1/2 yellow onion, chopped into big chunks
2 apples, chopped into big chunks
2 Laughing Cow cheese wedges
Sea salt and pepper to taste
Monterey Jack cheese, shredded

What you’ll do:

1. Boil sweet potatoes in a large pot of water for 8 minutes. Drain.
2. Drizzle olive oil into a large frying pan or skillet over medium heat. Transfer sweet potatoes to pan and brown for about 5 minutes.
3. Add apples, onions, chicken sausage, laughing cow cheese wedges, salt, pepper and any other spices that you’d like.
4. Heat together 12-15 minutes.
5. Top each one cup serving with a sprinkle of cheese. Serve.

What’s in it:

Each serving contains 289 calories, 16g protein, 23g carbs, and 16g fat.

About Me: 

Superman’s wife, Mother of 3, lover of family, fitness, and baseball tees and of course, anything that involves clean food (lots of it)!  AFPA certified nutrition and wellness consultant, certified TRX group fitness instructor and Clean. Simple. Foodie.  If you need me, I’ll be in the kitchen!

Erika Peterson - Simple Clean Foodie - Guest blogger on http://heidipowell.net/5441

Want to connect with Erika? Find and follow Erika here:
Http://CleanSimpleFoodie.com
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Category: blog / food

ElizabethStreet.com: Heidi Powell’s Healthy Breakfast Recipe Is One Way To Start the Week Right!

POSTED ON September 6, 2013

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Breakfast is a mad dash for most of us. Between getting ready for work and getting kids dressed, fed and out the door for school, we’re lucky if we have a moment to stuff something in our mouths. Too many parents skip breakfast and then end up overeating at lunch to compensate, which does a real number on the ol’ metabolism (and the waistline, for that matter).

Thankfully Heidi Powell, our resident health guru, has a solution. Her answer is healthy heart-y blueberry muffins. Bake a batch on Sunday and your breakfast is taken care of all week. Grab one and go, or if you’ve got a minute, pop one in the toaster for a warm breakfast treat.

Ingredients:
2 ½ cups gluten free, old-fashioned rolled oats*
1 teaspoon baking powder
½ teaspoon salt
1 teaspoon cinnamon
½ teaspoon nutmeg
¼ cup chopped Almonds
¼ cup applesauce
2 cups unsweetened almond milk
1 egg
¼ cup pure maple syrup
2 cups blueberries, fresh or frozen (Would be yummy with apples, pears, or berries too!)

Directions:
1. Preheat your oven to 375 degrees. Place liners in muffin tins.
2. Combine oats, baking powder, salt, cinnamon, nutmeg, almonds and blueberries in a bowl.
3. Whisk together applesauce, almond milk, egg, and maple syrup in a small bowl. Pour into dry ingredients. (NOTE: the “batter” will almost seem soupy. There is no flour to absorb the liquid. Don’t panic, the oats will soak it all up while it’s baking.)
4. Fill lined muffin tins two thirds of the way full with batter.
5. Bake at 375 degrees for 25-30 minutes or until muffins are golden brown on top.
6. Allow to cool a bit before serving. You can store these in the fridge in an airtight container. To freeze, allow muffins to cool completely then store in airtight container in the freezer.

See more at ElizabethStreet.com.

5 Small Changes for Healthier Living

POSTED ON July 21, 2013

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Chris and I talk with “The List” about small changes that can greatly improve and inspire healthier living. Here are 5 simple steps you can do to improving your health today. Which one do you think will be your biggest challenge? Which are you already doing? Let me know in the comments below!

1. SMART GOAL – Make it, Write it, Declare it, Achieve it.
2. MOVE for 5 minutes everyday (even if it’s just marching in place on commercial breaks).
3. EAT breakfast to get your metabolism revved up for the day.
4. REDUCE sugar – you don’t have to go cold turkey simply avoid the obvious when possible.
5. HYDRATE to curb cravings and monitor hunger. Start with a goal to drink a quart of water a day, then increase to a gallon.

Category: blog / fitness

Skinny Pancakes

POSTED ON July 5, 2013

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Healthy Skinny Pancakes from Celebrity Trainer Heidi Powell - Get the recipe at http://HeidiPowell.net/2465

Skinny pancakes? Yes please! I’ll take a wheat-free, banana-packed, absolutely delicious breakfast ANYDAY…and so will your family! These yummy cakes are easy enough to make with your kiddos alongside you. Tomorrow’s breakfast dilemma is solved!

Skinny Pancakes
Serves 1 – so double, triple, or quadruple for your family

What you’ll need:

2 egg whites
1/2 cup uncooked gluten-free oats
1/2 banana
1/2 tsp vanilla extract
A dash of cinnamon

How to make them:

1. Place all ingredients in a food processor or blender. Blend for 15-20 seconds or until mixed.
2. Spray hot griddle with non-fat cooking spray.
3. Pour batter onto griddle and cook until edges are golden brown. This should make about 3 small cakes.
4. Top with spray butter (if desired) and all natural syrup or agave nectar.
5. Enjoy!

What’s in them:

In one serving (3 small cakes) – 246 calories, 2.9 g fat, 41.6 g. carbohydrate, 13.1 g fat.

Category: blog / food

Protein Waffles!

POSTED ON April 17, 2013

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Protein Waffles - Get the recipe at http://HeidiPowell.net/1182

Yup, you read that correctly. Powell approved waffles that you can eat everyday! This tasty breakfast is not only a winner with adults and kids, but they are packed with protein – the perfect way to start every day.

A HUGE thanks to our good friend, Ammon Woods, for lending this yummy recipe to post! I know y’all will LOVE this :).

Ammon Woods and Protein Waffles - Get the recipe at http://HeidiPowell.net/1182

Protein Waffles

Serves 2

Ingredients:
1/2 cup cottage cheese
2 eggs
1/2 cup water
2 teaspoon olive oil
1 teaspoon vanilla extract
1 1/3 cup oatmeal, instant or regular
1 teaspoon baking powder

Instructions:

Put oatmeal and baking powder in food processor or blender and process until powdered.

In a food processor blend cottage cheese, eggs, water, vanilla, and olive oil until smooth.

Mix the dry and the wet ingredients to form a batter.

As the mixture stands it will thicken and it may be necessary to add more water, (a tablespoon at a time), to a get smooth, not lumpy, consistency.

Cook in a waffle iron according to the iron’s specifications. My waffles take about 4 minutes each.

Nutritional Data: 313 Calories, 18g Protein, 29g Carbs, 4g Fiber, 2.5g Sugar, 13.4g Fat

You can also drizzle with honey or sugar free maple syrup. I top mine with 2 tbsp of coconut whipped cream which adds an additional 60 cal, 5.2g fat, .8 carbs, and .8 protein

Category: blog / fitness / food

To Eat or Not To Eat…Before Exercise?

POSTED ON April 3, 2013

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Should you eat before working out? - Learn more at http://HeidiPowell.net/1071

I typically eat half of my breakfast before working out, then the 2nd half of my breakfast as I finish.

To Eat or Not To Eat…Before Exercise – that is the question we hear often from people not only following Chris’ Carb Cycling program in his book Choose to Lose but those just working out to stay fit or following their own dietary plan.

The good news is there really isn’t a right or wrong answer to this question! “Well, that’s helpful,” you’re probably saying. But it’s true. Whether or not you eat before a workout depends on your body, when you exercise, and how long you exercise. Here are some basic guidelines:

  • If you exercise first thing in the morning, you can get away with not eating anything or you can eat a light snack. Some ideas: a banana, a piece of bread (plain or toasted, and whole wheat, of course!), a bit of natural peanut butter, etc.
  • If you workout later in the day, it’s probably best to wait 30-45 minutes after eating before you exercise, and even longer if your last meal was on the heavy side.
  • If your workout is longer than 60 minutes, it’s a good idea to eat a light snack before exercising because you don’t want your body to run out of energy before your workout is finished.
  • What works best for me is to split my meal in two and eat half before I exercise and half after I’m finished. That way I have some extra energy for my workout.

One caution: Some people experience nausea or, shall we say, “intestinal distress” if they eat before exercising, so if you choose to eat pre-workout, start small and gauge how your body reacts.

And the most important thing to remember is to listen to your body. Figuring out what works best for you might take a little bit of trial and error, but once you figure it out, you’ll be good to go. Literally.

Category: blog / fitness

HEART-y Blueberry Oatmeal Muffins

POSTED ON February 15, 2013

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Can you believe we’re already half way through February – National Heart Healthy Month!?! I love experimenting with new recipes, especially those that include gluten free heart healthy foods. Finding recipes that fit our gluten free needs as well as our on-the-go lifestyle is always hard and this recipe is a perfect fit!

#HeidiPowell #Hearty #BlueberryOatmealMuffins #HealthyFoods

Combine the dry ingredients together.

Enjoy these yummy muffins as part of a high carb snack or breakfast.  It’s also an easy way to get your kids to eat something made with 3 heart healthy foods that tastes great!  The whole family will love these!

HEART-y Blueberry Oatmeal Muffins

Makes 12

♥ 2 1/2 cups gluten free, old-fashioned rolled oats*
1 teaspoon baking powder
1/2 teaspoon salt
1 teaspoon cinnamon
1/2 teaspoon nutmeg
♥ 1/4 cup chopped Almonds

#HeidiPowell #Hearty #BlueberryOatmealMuffins #HealthyFoods

Combine the wet and dry ingredients together.

1/4 cup applesauce
2 cups unsweetened almond milk
1 egg
1/4 cup pure maple syrup
♥ 2 cups blueberries, fresh or frozen (Would be yummy with apples, pears, or berries too!)**

1. Preheat your oven to 375 degrees. Place liners in muffin tins.2. Combine oats, baking powder, salt, cinnamon, nutmeg, almonds and blueberries in a bowl.

3. Whisk together applesauce, almond milk, egg, and maple syrup in a small bowl. Pour into dry ingredients. (NOTE: the “batter” will almost seem soupy. There is no flour to absorb the liquid. Don’t panic, the oats will soak it all up while it’s baking.)

#HeidiPowell #Hearty #BlueberryOatmealMuffins #HealthyFoods

Delicious HEART-y Blueberry Oatmeal Muffins

4. Fill lined muffin tins 2/3 full with batter.

5. Bake at 375 degrees for 25-30 minutes or until muffins are golden brown on top.

6. Allow to cool a bit before serving. You can store these in the fridge in an air tight container. To freeze, allow muffins to cool completely then store in air tight container in the freezer.

Enjoy!

 

*Non-gluten free oats can be used if available and you’re not avoiding gluten for health reasons.

**The fruit will naturally sweeten the muffins. If you find you want them sweeter, try adding up to 1-2 tablespoons stevia but we enjoy them with just the fruit.

Category: blog / food

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