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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

A Powell Perfect Green Bean Casserole


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green beans

For all you Green bean casserole fans, here’s a healthy, and gluten-free, solution for you!

Gluten Free Green Bean Casserole
Serves 6

What you’ll need:

16 oz. fresh green beans
1 cup low fat cream of mushroom soup
1/2 cup almond milk
1/2 cup almonds
1/4 cup dried onions
2-1/2 teaspoons sea salt, divided

How to make it:

1.  Preheat oven to 350F.
2.  Cook prepared beans in large pot of boiling water with half of the salt. Drain and rinse in cool water. Set aside.
3.  In a small bowl, combine the almond milk and the mushroom soup, mixing until smooth.
4.  Put the almonds in the blender and pulse until you have large crumbs. Add the onions and 1/2 teaspoon salt to the blender and pulse just until broken up.
5.  Spray a large baking dish with olive oil spray and add the beans. Pour the gravy mixture over the beans and stir to coat evenly. Sprinkle the topping evenly across the beans.
6.  Bake for 30 minutes until the top is lightly browned and the casserole is bubbly. Serve immediately.

What’s in it:

Each serving has : 187 calories, 6.5g protein, 14.6g fat, 1g sat fat, 12 carbs, 4 g fiber

Category: blog / food

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

ElizabethStreet.com: Start the Week Right – A Gluten-Free Chicken Fingers Recipe

POSTED ON May 28, 2013

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Originally published on ElizabethStreet.com.

Gluten Free Chicken Fingers - Get the recipe at http://HeidiPowell.net/2093

Heidi Powell makes a kid-friendly favorite without the wheat.

We start every week right with a little bit of help from personal trainer Heidi Powell, and today, she’s sharing one of her favorite gluten-free dinner recipes. Whether or not you’re celiac, recent studies have suggested that it is beneficial for everyone to give up gluten (the reasoning is, we’re all slightly intolerant and just don’t know it). But we’re not all Gwyneth Paltrow—it’s hard to make kids eat super healthy foods regularly when they have their own, often picky tastes. Luckily, Heidi Powell’s chicken fingers recipe gives a healthy, gluten-free spin on a classic child favorite.

“A gluten-free lifestyle doesn’t mean boring!” Heidi tells us. “Your kids (and you) can still enjoy old-fashioned chicken strips, sans the gluten and the fat.” Sound unreal? It’s not! Get the recipe below.

Gluten-Free Chicken Strips, A Powell Pack Favorite!

1 ¼ pounds chicken tenderloins
2 eggs, beaten
1 tablespoon dijon mustard
2 cups gluten-free cornflakes, finely crushed
¼ teaspoon sea salt,
¼ teaspoon pepper
¼ teaspoon paprika
¼ teaspoon garlic powder
¼ teaspoon onion powder
Chili powder to taste


  1. Heat oven to 375ºF.
  2. Prepare two cooking sheets with non-fat cooking spray.
  3. Combine egg and mustard in a small bowl.
  4. On a plate, mix cornflakes and spices.
  5. One at a time, dunk the tenderloins in the egg mixture, then fully coat with cornflake mixture. Place tenderloins immediately onto prepared cooking sheet.
  6. Bake at 375ºF for 12-14 minutes, or until golden brown.
  7. Watch your kids devour these grease-free chicken strips!


Mac ‘n Cheese, Please!

POSTED ON May 15, 2013

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Celebrity Trainer Heidi Powell gives us a healthy gluten free recipe for Mac n' Cheese - Get the recipe at http://HeidiPowell.net/1473

Heidi’s Gluten Free Mac n’ Cheese

Who doesn’t love mac ‘n cheese? I have good news for you – you don’t have to kiss this one goodbye to stay on your nutritional track. Nope! This Powell Pack favorite is a healthier twist on the dish so many of us crave (I’m guilty!). Enjoy!

Mama Heidi’s Mac ‘n Cheese
Serves 8

1 package gluten free macaroni pasta (brown rice or quinoa pastas work well!)
1 1/2 cups pureed butternut squash
1 cup unsweetened almond milk
1 tablespoon butter
3 tablespoons non-fat, plain Greek yogurt
1 cup shredded part-skim Cheddar (preferably sharp)
1/2 cup grated or shredded part-skim jack cheese
Sea salt and freshly ground black pepper
Small amount shredded Parmesan, for garnish


  1. Preheat the oven to 400 degrees F.
  2. If your butternut squash is not already pureed, cut the butternut squash in half, cover in plastic wrap and microwave about 7-9 minutes until cooked. (You can also cut your peeled butternut squash into 1″ cubes and boil till cooked, then puree.)
  3. Cook the pasta according to package directions, until it is al dente.
  4. In a large pan over medium-high heat, add the butternut squash puree, milk, butter, and yogurt and stir until well mixed. Bring to a simmer.
  5. When the puree begins to simmer, slowly start adding the cheeses, mixing the entire time. As the cheese melts and the sauce begins to thicken, season with a little salt and pepper, to taste.
  6. Slowly add in the macaroni, stirring to coat all of the pasta in cheese sauce. Transfer the mixture to an oven-safe casserole dish. Sprinkle the top with Parmesan cheese and bake for 20 minutes.
  7. Remove from oven. Let the casserole rest for about 5 minutes. Enjoy!

Category: blog / food

Gluten-Free English Muffin Egg Pizzas

POSTED ON March 27, 2013

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Gluten-Free English Muffin Egg Pizzas - Get the recipe at http://HeidiPowell.net/1039

Gluten-Free English Muffin Egg Pizzas

Just in time for Easter Sunday, this is the perfect Easter brunch recipe to help you use up all of those hard-boiled eggs (in something else besides the same ol’ egg salad!). I hope you enjoy these as much as we do!

English Muffin Egg Pizzas

These quick and simple mini pizzas can be made using your favorite gluten-free or regular English Muffins as well as the 100 calorie sandwich rounds.

Serves 1

1 gluten-free English Muffin or Sandwich Round, cut in half
1 tsp olive oil
1 tomato sliced
1 hard-boiled egg, sliced
Mozzarella cheese, grated
1/2 tsp Oregano
Salt, to taste

1. Turn on your oven’s broiler.
2. Split the English Muffin in half and toast in the toaster.
3. Place the toasted muffins on a cookie sheet covered in tin foil.
4. Brush about half of the olive oil onto the muffins.
5. Layer with tomatoes and egg slices.
6. Sprinkle with remaining olive oil. Add grated cheese and finish by sprinkling with oregano and salt.
7. Place in oven under the broiler for 3-5 minutes, until the cheese is melted and lightly toasted.

Category: blog / food

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.



*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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