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Our New Dessert Diet!

POSTED ON April 1, 2014

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Chocolate Lasagna - Learn more at http://HeidiPowell.net/1059

Chocolate Lasagna

Finally, a diet that allows you to eat any dessert you want, everyday, while still losing massive amounts of weight…

April Fools! I’m sorry, but in the spirit of today, I couldn’t resist :).

Here’s the good news (this is not an April Fool’s joke): there are a bunch of delicious and healthy foods that can be prepared to taste amazing. The best part is there are many of these foods (many desserts) that you can eat to satisfy that sweet tooth…and STILL stay on your nutritional track.

Here are some of our family favorites:

Peanut Butter Power Fudge

Candied Pears

Peanut Butter Lover’s Ice Cream

Red Velvet Cookies

Orange Glazed Poppy Seed Bread

Caramel Apple Cake

Sweet Potato Brownies

CinnaCocoa-Frosted Protein Cookies

Greek Yogurt Pops

Protein Carrot Cake Bars

Yummy Summer Strawberries ‘n Almond Creme

Enjoy! :)

Category: blog / food

Peanut Butter Lover’s Ice Cream

POSTED ON March 1, 2014

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What if I told you that you could eat peanut butter ice cream without blowing your diet?? Well, I got one better for ya…

Peanut butter lovers out there, listen up! In honor of Peanut Butter Lover’s Day (yes, that is actually a day), the amazing Erika Peterson (aka Clean Simple Foodie) is sharing her delectable (and healthier) Peanut Butter Protein Ice Cream recipe with us! You heard me right…peanut butter ice cream LOADED with protein!!

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By Erika Peterson, Clean Simple Foodie
Peanut Butter Lover’s Ice Cream
Serves 4

My husband and I are HUGE peanut butter fans, so naturally this recipe is a favorite at our house! When he found out that I was making this today, he made a mental note of the exact time and penciled a “mid-day ice cream date” into his busy list of to-dos! I hope this becomes one of your family favorites as well!

What you will need:
1 cup cottage cheese (I used Daisy brand 2%, fat-free will work too)
2 Tbsp all natural peanut butter
2 Tbsp PB2 powder
¾ cup unsweetened almond milk, divided
1 frozen banana
¼ cup vanilla protein powder (optional for flavor)
6 ice cubes
Dark chocolate chips (optional)
Stevia, to taste
1 ice cube tray
High-powered blender

How you make it:
1. Blend cottage cheese, peanut butter, PB2, and about a tablespoon of almond milk together.

2. Pour thick mixture into an ice cube tray. It should fill about 12 cubes.

3. Freeze 4 hours or more.

4. Place frozen cubes, frozen banana, remaining 11 tablespoons of almond milk, protein powder and ice cubes in blender. Blend until smooth. Blend in some stevia if needed for sweetness. Makes 4 servings. Top each serving with a sprinkle of dark chocolate if your heart desires :).

What’s in each of the 4 servings:
About 155 calories; 6.5g fat; 12g carbs; 14g protein

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! For more delicious recipes, follow me on my new instagram account @cleansimpleeats

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

Want to connect with Erika? Find and follow Erika here:


Category: blog / food

Orange Glazed Poppy Seed Bread

POSTED ON December 20, 2013

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Back again to spread her magic is the one and only, WONDERFUL Clean Simple Foodie – Erika Peterson. How she does it? I don’t know…but what I do know is that I love every healthy recipe she comes up with. This cleaner version of Orange Glazed Poppy Seed Bread is no exception! Enjoy! 

PS – Loaves of this yummy bread could make the PERFECT holiday gift for friends and family!

orange glazed poppy seed bread-opt

by Erika Peterson, Clean Simple Foodie

I love every type of holiday bread out there, but what I don’t love is all the sugars and oils packed inside! I have good news… with a wave of my wand and a little holiday magic, I literally cut the calories, fat and carbs in half (plus some) while doubling the amount of protein per slice! Oh, and did I mention it’s delicious? I bet this holiday snack will even have you fooled!

Orange Glazed Poppy Seed Bread

What you’ll need:


1 cup white whole wheat flour or gluten-free flour
½ cup vanilla protein powder (I used Cytosport 100% whey)
½ tsp sea salt
½ tsp baking soda
¾ cup honey or agave
1 whole egg
2 T coconut oil, melted
¼ cup unsweetened applesauce
½ cup unsweetened almond milk or milk of choice
2 tsp poppy seeds
1 tsp butter, melted
½ tsp pure vanilla extract
½ tsp pure almond extract

Orange Glaze:

2 Tbs fresh squeezed orange juice
2 Tbs Truvia or other natural sweetener
1 tsp butter
¼ tsp pure vanilla extract
¼ tsp pure almond extract

Let’s Bake!

1. Preheat oven to 350 degrees. Grease one 9-inch loaf pan.

2. Stir all dry ingredients together. Set aside.

3. Beat all wet ingredients together. Add dry mixture to wet mixture. Beat well.

4. Pour batter into loaf pan. Bake 40-45 minutes. Watch bread carefully the last few minutes so it doesn’t burn!

5. Place all ingredients for the orange glaze in a small saucepan. Stir constantly until it comes to a boil. Remove from heat. Pour evenly over hot bread.

6. Let bread cool. Store in fridge. Makes about 10 slices.

What’s in each slice:

About 100 calories; 5g fat; 10g carbs; 5g protein

**Other “unclean” poppy seed bread macros in comparison: About 260 calories; 12g fat; 37g carbs; 2g protein

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:

Category: blog / food

A Powell Twist on Thanksgiving Dinner

POSTED ON November 21, 2013

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Thanksgiving Dinner

Thanksgiving is less than a week away, and I am getting so many questions on how to enjoy this Day of Gratitude without breaking your calorie budget! Not to fear, help is here :). Today, I’m sharing with you our Powell Thanksgiving family favorites that will save you unnecessary calories, while pleasing even the pickiest eaters.

Before I share though, I have to remind you that it IS okay to indulge every now and then, and Thanksgiving Day is one of my favorite times. Remember – every single one of our carb cycles include a Reward Day. Chris and I highly suggest swapping around your Reward Days, making T-day your Reward Day this next week :).

Now for the good stuff. Here are some of our secrets…

For the turkey…

Instead of roasting an entire turkey, and basting (and even filling) it with butter and sauces, try Chris’ and my favorite: Slow-Cooked Turkey Breast. By sticking with boneless, skinless breast and cooking in a slow-cooker, you can get all of the juiciness without the extra calories. And it’s all white meat…my favorite! Season and cook on low all day for an evening meal, or bump it up to high heat and have it ready around noon.

For the stuffing…

What’s Thanksgiving without stuffing? Since half of our family is gluten-sensitive, I cook a delicious gluten-free version of stuffing that we all love. Try our favorite Cranberry Quinoa Stuffing to cut the gluten, the fat, and the calories on this Thanksgiving classic. The best part about this recipe? Gluten-lovers will never know the difference. Chris loves this so much that I make it year round for him!

For the mashed potatoes…

While I won’t be leaving mashed potatoes out entirely this year for those that insist upon their dreamy and creamy potatoes, I love to keep Mashed Cauliflower on the table for those trying to watch their carbs. You won’t believe your buds aren’t tasting spuds when you swap vegetables for carbs. My kids love it and I have a feeling yours will too. Go ahead, pat yourself on the back for getting the kids to devour their vegetables. :)

For the sweet potatoes…

By far and away, our family’s favorite side dish is my Maple Pecan Sweet Potatoes. This is a delicious twist on a Thanksgiving Dinner tradition. Trust me, these are SO tasty, you’ll be making them year round, like us :). Honestly, I consider this dish my dessert…yes, they are THAT good!!!

For the green beans…

While Green Bean Casserole is not my absolute favorite thing in the whole world, I do have a recipe that my entire family loves – sans the fat and cals that come with the traditional recipe. Try this healthy twist on the traditional Green bean Casserole.

For the small sides…

Along with the must have sweet potatoes, stuffing, mashed potatoes, and all other sorts of yumminess, you can add some smaller dishes too! Beets, raw veggie trays, black olives, and cranberries, are a few ideas to spruce up your table and keep smart food choices in front of you :).

For the rolls…

Thanksgiving dinner just isn’t complete without the rolls. With 4 kids and a full-plate (no pun intended), this is where I lean on trusted gluten-free brands. Udi’s Frozen Rolls are amazing, and are always a hit with the Powell clan. Simply heat your oven and bake the frozen dough balls. They will perfectly complete your Thanksgiving dinner.

For the desserts…

I’m all about indulging in moderation, occasionally, and Thanksgiving is one of my occasions. I have to admit though, when it comes to Thanksgiving dessert, I crave this tasty treat over pie! Chris and I make a Sweet Potato Pudding that tastes just like pumpkin or sweet potato pie, but with a fraction of the calories! Enjoy this incredible dessert for just around 150 calories of real, whole, natural food.

From our home to yours, Happy Thanksgiving! And enjoy :)


Category: blog / food

Caramel Apple Cake

POSTED ON November 14, 2013

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I may have found my new indulgence…not just this cake, but ALL of the wonderful recipes from the amazing Erika Peterson. The best part about her recipes is that they are all cleaner versions of the super yummy foods we all crave!!! I love that I can make some of these foods on a guilt-free day, and REALLY have no guilt eating this deliciousness :). This won’t be the last you see of Erika, aka Clean Simple Foodie on Instagram. She is officially my new favorite person to follow, and you better believe I’ll be sharing more of her recipes!

#Caramel #Apple #Cake #CleanSimpleFoodie #HeidiPowell

by Erika Peterson, Clean Simple Foodie

Are you ready for a reward day treat?  As I was getting creative in the kitchen, I decided to try a clean spin from one my favorite Fall dessert recipes.  I am a huge believer in replacing, not restricting.  You might die and go straight to heaven with this one! This Caramel Apple Cake is filled with clean ingredients that won’t leave you feeling guilty and sluggish; on the contrary… it might even help you bring your sexy back… if you can stop yourself from eating the whole pan;)!

Caramel Apple Cake

What you’ll need:


1 cup agave or honey
2 Tbsp butter
2 Tbsp olive oil
2 whole eggs
4 cups shredded apples- with or without peel
2 cups 100% white whole-wheat flour
2 tsp cinnamon
2 tsp baking soda
2 tsp nutmeg
1 tsp sea salt
½ tsp cloves (optional)
½ chopped nuts (optional)

Caramel sauce:

½ cup natural almond butter
½ cup honey
1 tsp pure vanilla extract

Let’s Bake!

1.  Preheat oven to 350 degrees.

2.  Beat agave, butter and olive oil together. Add eggs. Mix. Add apples. Mix. Add all remaining ingredients. Mix well.

3.  Pour batter into a well-greased bundt pan. Bake for 45 minutes. Let cool for 30 minutes to an hour.

4.  Make the caramel sauce just before serving. In a small saucepan, mix almond butter, honey and vanilla over medium heat. Stir constantly until all the ingredients melt together making an ooey-gooey caramel.

5.  Drizzle the “caramel sauce” over your cake.

TIP: If you are making this for a group, top the entire cake with caramel all at once. If you are keeping this for yourself, top each slice individually with caramel just before eating.

This dessert is so good that you will be eating the leftovers for breakfast… and believe me, I do!!! Happy cheating!

What’s in it:

Recipe makes 16 servings. Each serving has : 280 calories, 5g protein, 10g fat, 2g sat fat, 31g carb, 4g fiber

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:

Category: blog / food

Sweet Potato Brownies

POSTED ON September 3, 2013

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You might know Drew Manning from his incredible Fit2Fat2Fit journey or from his appearance on Alyssa’s courageous Extreme Weight Loss episode. You might also know of Drew from his hit book Fit2Fat2Fit, but one the one thing you might NOT know about Drew Manning is that he has one of the most wonderful, beautiful (inside and out), and amazing wives of all time standing right by his side, and lending a helping hand to everything he does.

It is true the behind every great man is a great woman. Please let me introduce you to today’s guest blogger, a good friend, amazing mommy and wife, and fellow fitness and nutrition guru, Lynn Manning.

Ps – if you don’t follow her already, you should start now! (See her links below). She is full of wisdom, tips, and tricks to get even the pickiest eaters to eat. Something all of us parents appreciate!

Sweet Potato Brownie - Learn more at http://HeidiPowell.net/3259

Sweet Potato Brownie From Fit 2 Fat 2 Fit.
Copyright (c) Lynn Manning

One of my favorite things about Chris and Heidi Powell is that they teach their clients the most important lesson (in my opinion) when it comes to permanent weight-loss… It’s a lifestyle, not a diet! It’s not about fad diets, but instead healthier habits that’ll help you to lose the weight and more importantly, keep it off!

As a “foodie”, I felt nutrition would be the hardest part. My motto has always been “It’s not nutritious if it doesn’t get eaten!” I’m not a plain chicken and broccoli gal and knew I couldn’t lose weight if I had to eat tasteless food every day.

The good news is that nutritious food can taste amazing! One way my clients and I stay on track is by having healthier desserts. This is a great way to trick yourself into feeling like you are still indulging, but without sabotaging your progress.

One of my favorite recipes, that kids love too, is my Sweet Potato Brownie recipe. Hope you love it as much as we do and learn that sometimes you CAN have your cake and eat it too! ;)

Sweet Potato Brownies
Serves 9

What you’ll need:

Pinch of salt
1/4 teaspoon cinnamon
1/4 teaspoon vanilla extract
1/4 teaspoon baking powder
2 1/2 tablespoons unsweetened cocoa powder
3 tablespoons coconut flour
1/2 cup Truvia
1/4 cup coconut oil, melted
3 eggs, whisked
1 medium sweet potato

How to make it:

1.  Preheat your oven to 425 degrees.
2.  Use a knife or a fork to puncture the sweet potato before baking it for 25-30 minutes.
3.  Once your sweet potato is cooked all the way through, peel the skin and mash it up in a bowl.
4.  Turn your oven down to 350 degrees.
5.  Add in the Truvia, vanilla, whisked eggs, and coconut oil. Mix together.
6.  Add in the coconut flour, cocoa powder, baking powder, cinnamon and salt. Mix together.
7.  Grease an 8×8 glass baking dish with coconut oil and pour in the mixture.
8.  Bake for 30-35 minutes until you can poke a toothpick in the middle and have it come out clean.
9.  Let it cool and enjoy.

What’s in it:

Each serving has: 102 calories, 3 g protein, 8 g fat, 113 mg sodium, and 15 g carbs.

Lynn and her husband, Drew

Lynn and her husband, Drew

Want to connect with Lynn Manning? Find and follow Lynn here:
Website: women.fit2fat2fit.com


Category: blog / food

Pickles and Chocolate Ice Cream

POSTED ON June 7, 2013

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Chocolate Banana Ice Cream - Get the recipe at http://HeidiPowell.net/2108

Chocolate Banana Ice Cream

After 16 LONG weeks of keeping this bun in my oven a secret, I’ve got major baby on my brain, and I’ll be talking about him/her a lot! If not about him/her, then I’ll talk about my belly, body, feelings, and pregnancy in general. It’s literally ALL I can think about…in the middle of season 3 airing, season 4 casting, 3 kids, one husband, moving to another state, career, extended family, and a partridge in a pear tree. So maybe I have a bunch on my plate…but it doesn’t keep me from seeing pink and blue.

I was SO thrilled to learn that today is National Chocolate Ice Cream Day! Surprised about my happiness toward such a topic? Me too. Coming from someone who (pre-pregnancy) rarely had cravings to veer from a plan that kept me in line and worked, I’m telling you – this growing bundle in my belly is changing my game … yet again! #cravingsgalore

So how do I tame these cravings? It’s tough, to be honest. So I’ve figured out how to indulge in a smart, healthy and moderated way. Moderation is key though! Most of us think that just because we eat organic and gluten-free means the calories stop counting…I hate to break it to you, but that’s a myth ;). Yup – calories still count, and for a pregnant woman in her second trimester, I only get 300 extra a day! That’s can be as little as one bagel, or a half of a muffin. It can also be as big as three whole pieces of fruit, or a tablespoon of almond butter with a banana and 3 rice cakes!

Lesson to learn: real, whole, natural foods carry a lot less calories for their bulk! Use nature’s desert (aka fruit) to tame that sweet tooth, whether you’re pregnant or not, to keep you full and get you the nutrients your body needs.

I can’t end this blog on National Chocolate Ice Cream Day without an ice cream recipe. So here is it, my favorite healthy ice cream…meant to be eaten in moderation!

Chocolate Banana Ice Cream
from Jacqui McCoy’s kitchen

What you’ll need:
1 banana, sliced and frozen
½ cup unsweetened vanilla almond milk
1 tablespoon Justin’s chocolate almond butter

How you’ll make it:
1. Put the banana pieces, almond milk, and almond butter into a blender.
2. Puree, turning off the motor and stirring the mixture two or three times, until smooth and creamy.
3. Pour into a bowl and serve.

What’s in it:
215 calories, 9 g of fat, 33.5 g carbohydrate, 3.3 g protein.

Category: blog / food

Yummy Summer Strawberries ‘n Almond Creme

POSTED ON May 22, 2013

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Yummy Summer Strawberries 'n Almond Creme - Get the recipe at http://HeidiPowell.net/1620

Summer Strawberries ‘n Almond Creme

This delicious, light, and fruity dessert is the perfect way to indulge without overdoing it. An added bonus? It’s super quick and easy – just what us busy parents need!

Here’s what you’ll need:
4 servings

¼ C slivered almonds
2 C whole strawberries, cleaned
1 C low fat ricotta cheese
2 Tbsp calorie free sugar substitute (I like baking stevia – you can use less if you prefer)
¼ tsp almond extract

Here’s how to make it:

1. In a small, dry skillet on medium-low heat, toast almonds, stirring frequently – about 2-3 minutes or until golden brown and fragrant. Transfer to a cool plate immediately. Allow to cool completely.
2. Hull and slice strawberries and evenly divide among 4 cute dessert bowls.
3. In a separate bowl, mix ricotta cheese, sugar substitute, and almond extract until smooth. Dollop evenly among sliced berry bowls.
4. Sprinkle strawberry and almond crème dessert bowls with sliced almonds. Take a picture (because you made it so pretty) and enjoy!

Here are the facts:

This recipe makes 4 servings. Each serving carries 120 calories, 6 grams of fat, 11 carbs, and 9 grams of protein. Not too shabby!!

Category: blog / food

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