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The Winning Protein Powder Recipes Revealed!

POSTED ON March 21, 2014

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bode-shake-photoI asked…and you answered! In fact, 274 of you shared your super creative ideas for using protein powder! It was so hard to choose just two winners, but here they are—our Powell Perfect Protein Shake Powder giveaway winners:

Dark Chocolate Protein Muffins
Submitted by Alvina Green

What you’ll need:

1/2 cup of liquid egg whites
1/2 cup of goji berries
1/2 cup of quinoa flakes
1/2 cup of Powell Perfect Chocolate Ice Cream Protein Shake Powder
1/4 cup of blueberry & apple puree babyfood
3 tbsp of chestnut flour (can buy on Amazon if not in your local store)
3 tbsp of cocoa powder
1 tsp of baking soda

What you’ll do:

Blend ingredients together and bake in 8 muffin cups for approximately 40-45 minutes at 350*F.

Calories per muffin: 99

P.S.: I think these would be yummy with Powell Perfect Vanilla Ice Cream Protein Shake Powder too! ;)

 

Oat Cookies
Submitted by Tandi V.

What you’ll need:

5 ripe bananas
1 tsp vanilla
1 tsp cinnamon
1/2 tsp honey
3 1/2 cups rolled oats
1 scoop protein powder
1 cup almond butter

What you’ll do:

Put first 5 ingredients into blender, blend until creamy. Pour blended mix into bowl. Pour protein powder & almond butter into bowl and mix well. Create cookies on a sheet and bake at 350 degrees for 10-12 minutes.

Calories per cookie (based on 2 dozen cookies per recipe): 132 (adjust for type of protein powder used, I based this calorie count using our Powell Perfect Vanilla Ice Cream Protein Shake Powder).

Be sure to check out all the comments for even more creative uses for protein powder!

Thanks, everyone! :)

Category: blog / food

Protein Powder: It’s not just for shakes anymore! + Giveaway!

POSTED ON March 19, 2014

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Congratulations to our Winners!
Winning recipes submitted by Alvina Green and Tandi V.

We always say that protein is the building block of these things we call “muscles”. In addition, protein happens to be one of the most satiating macronutrients – simply stated, it keeps us fuller longer. Unfortunately, protein is underconsumed across the board. We don’t eat nearly enough!!!

Considering protein is one of the major components of carb cycling, and is the perfect companion to both carbs and fat, I figured I’d give a little crash course in one of the most convenient sources of protein: POWDER!!!! And don’t worry…protein powder is NOT just for shakes anymore.

Before we go too far, you should know that NOT all protein powders are created equally. When choosing the powder that is right for you, you should know the difference between an  all-protein supplement and a protein meal replacement.

All-protein supplement powder is NOT a complete meal, and should never be consumed as one.  Along with this kind of a powder, you would need to add in carbs or fats (or both, depending on the plan you follow) to complete your meal. While this can be a more convenient protein option over meats, you still have a bit of legwork to complete the meal. Choose one that’s low in fat (less than a couple grams), low in carbs (will naturally have around 5 grams), and 15-25 grams of protein per serving (scoop sizes vary per brand).

If you are anything like the Powell Pack, and need your meals ready to go QUICK, then you should look for a protein meal replacement powder. What do we recommend? Our Powell Perfect Protein Shakes, of course. This is why we designed them…because we NEEDED something fast and delicious that we could rely on to give us (and our kids) the nutrition we need. They are the perfect combination of protein, carbs, and healthy fats, so you get everything you need in one shake! Did I mention how amazing they taste?? Chris and I debate this often - I like the chocolate ice cream, Chris likes the vanilla ice cream ;).  Don’t forget to scroll to the bottom to enter to win some of your own!!

But let’s not get carried away here. We don’t need to confine our favorite powder to a shaker bottle, gosh darn it. There are many other ways to incorporate it into a diet. Here are a few ideas:

  • Sprinkle a spoonful of vanilla protein powder on your oatmeal or favorite whole grain cereal for a bit of added sweetness and an extra punch of protein.
  • Add a spoonful of powder to natural applesauce.
  • Try substituting a ½ cup of protein powder for a ½ cup of flour in your favorite baked goods recipes. You might need to add a bit of liquid since the powder is pretty absorbent.
  • Mix a spoonful into your favorite plain Greek yogurt.
  • Type “creative uses for protein powder” in your favorite search engine, and you’ll be surprised at all the ideas and recipes you’ll find!

Here’s a yummy recipe to try out—it’s Powell Pack approved! :)

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Powell Protein Pancakes

What you’ll need:

½ cup oatmeal
2 egg whites
1 scoop Powell Perfect Vanilla Ice Cream Protein Shake Powder
¼ cup unsweetened almond milk

What you’ll do:

1.  Grind the oatmeal in a blender or food processor.
2.  Put the ground oats in a bowl and mix with the rest of the ingredients.
3.  Spray a skillet with cooking spray and heat.
4.  Add the batter to the skillet and cook on both sides until golden brown.
5. Enjoy with your favorite low calorie syrup, or slices berries :)

What’s in it:

(per pancake, no syrup or topping—recipe makes two 4” pancakes): 157.5 calories, 16.25 g protein, 18.5 g carbs, 2.3 g fiber, 1.7 g fat.

Enjoy!

And check out these other Powell approved protein powder recipes:

What is your favorite protein powder recipe? Share it in the comments below, and you could win a box of our Powell Perfect Protein Shakes! Contest ended at 11:59 pm EST Thursday, March 20, 2014, and two random winners were announced on Friday, March 21, 2014.

Category: blog / food / giveaways

Family Circle: The 4-Minute Workout

POSTED ON February 5, 2014

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Family Circle has given us yet another, amazing opportunity to share a few of our fitness secrets with the world and we are SO excited!

Chris and I have designed a week’s worth of 4-minute workouts, making getting healthy and feeling great a realistic goal for even the busiest schedule. Check out the solution to your workout woes *here*.

What’s for dinner? White Chicken Chili in the Slow Cooker!

POSTED ON December 17, 2013

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Slow cookers were made for me, I’m pretty sure. It seems like the only way my family can get even close to gourmet (or even home cooked) meal these days! The Powell 6 Pack is amazing, but they sure keep my time limited :).

Slow cooker to the rescue! Stews, chili, soups, roasts, lean meats…All cooked to perfection in the slow cooker. It helps that there are SO many healthy recipe options using this little appliance too! Here is one of them.

White Chicken Chili
Serves 9

What you’ll need:

4-5  4 oz boneless, skinless chicken breasts, cooked and shredded (leftovers work great, you could also use leftover Thanksgiving turkey)
3   15.5 oz cans great northern beans (rinse and drain to remove extra sodium)
½ cup chopped onion
1  4 oz can chopped green chiles
1 ½ tsp. chili powder
1  14.5 oz can low fat (I prefer 99% fat free), low sodium chicken broth
Plain, non-fat greek yogurt for garnish

How to make it:

Put everything in your slow cooker (except the yogurt), stir together until well mixed, and cook on low for 6-9 hours. That’s it. Stir a dollop of yogurt into each serving for some extra creamy goodness and enjoy!

If you have a favorite healthy slow cooker recipe, share it in the comments below so we can all try it out!

What’s in it:

Recipe makes 9 servings. Each serving has 251 calories, 21.5g protein, 7g fat, 22g carbs, 7.5g fiber and 122.5mg sodium.

*Adapted from Busy People’s Slow Cooker Cookbook.

Category: blog / food / living

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:

Cake:

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:
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Category: blog / food

Pumpkin Pie + Protein Shake = Low Carb Heaven

POSTED ON October 30, 2013

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Pumpkin Pie + Protein Shake = Heaven http://heidipowell.net/4411

I stole this way-too-yummy shake recipe off the Instagram account of my good friend (and fellow fitness junkie), Kacey Luvi. If you’re not a fan of protein shakes, I beg you to please try this one…you won’t regret it!

As Kacey said, “Fall and fitness have never tasted so good.” Mmmm…she’s right. Even better? It is the perfect Low Carb shake for those Carb Cycling.

Pumpkin Pie Protein Shake - serves 1

What you’ll need:
2 cups unsweetened vanilla almond milk
2-3 Tbsp pumpkin puree
1 scoop Vanilla flavored protein powder (she uses an Oatmeal Cookie flavor…but Vanilla is delish too)
3-4 shakes each of cloves, ginger, nutmeg, and cinnamon
2 Tbsp ground flaxseed

How you’ll make it:
1. Pour all ingredients into blender.
2. Add ice and blend to experience healthy heaven in your mouth ☺.

What’s in it:
Each serving has 236 incredibly healthy calories, 23 grams of protein, 10 grams of carbs, and 12 grams of fat.

Thank you, Kacey!

Heidi ☺

Category: blog / food

Maple Pecan Sweet Potatoes

POSTED ON October 22, 2013

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Make these delicious Maple Pecan Sweet Potatoes apart of your #ThanksgivingMeal! Recipe from #HeidiPowell #HealthyMeals Learn more at http://HeidiPowell.com/4365

Don’t you love it when a healthier version of your favorite fall dishes falls into your laptop? Even my hubby, Chris gives these a “thumbs up.” Are you ready for my totally, absolutely, wonderfully delicious Maple Pecan Sweet Potatoes? Trust me, I’m not overselling them either . . . they are THAT good. You may even find you’ll be saying “no, thank you” to the desserts with this dish on your table :).

Maple Pecan Sweet Potatoes
Serves 10

What you’ll need:

2 1/2 pounds sweet potatoes, cut into 1-inch cubes
2 oz. pecans, chopped
1/3 cup 100% pure maple syrup
1 tablespoon butter, melted
1/2 teaspoon salt
Juice of 1/2 lemon
Pepper to taste

How to make it:

1.  Preheat oven to 400 degrees F.
2.  Arrange sweet potatoes in a single layer in 9×13 inch glass dish.
3.  Combine maple syrup, butter, salt, pepper and lemon juice in a bowl, and pour over potatoes.
4.  Toss to coat and sprinkle pecans over top.
5.  Cover potatoes with foil bake 15 minutes.
6.  Uncover, stir and bake again, stirring every 15 minutes, until tender and starting to brown for 45-50 minutes longer.

What’s in it:

Each serving has 211 calories, 2.4g protein, 39.6g carbs, 5.4g fat, 5.4g fiber and 135mg sodium

Category: blog / food

Blackened Salmon with Cucumber Dill Sauce

POSTED ON August 12, 2013

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Blackened Salmon with Cucumber Dill Sauce - Get the recipe at http://HeidiPowell.net/2873

Salmon, anyone?! This swimmer not only tastes heavenly, but also packs a perfect punch of protein and omega 3 fatty acids. What does this mean for us? Well, protein is the building blocks for our shapely muscles (who doesn’t want these?), and the omega 3′s and healthy fats are the ultimate brain fuel and act as artery “uncloggers” (#babyonboard – I’ll take it!). Enjoy this delicious recipe, straight from our friend Bill’s kitchen ;).

Blackened Salmon with Cucumber Dill Sauce
Serves 3-4

What you’ll need:
2 tablespoons low sodium Blackened Seasoning* (See tip below!)
4 3-oz. salmon filets (skin on)  (men’s portion is 5 oz)
1 tablespoon olive oil
6 oz non fat plain greek yogurt
3-4 cucumber slices (about 1/4″ thick)
1 tsp chopped fresh dill (add more to taste)
Lemon wedges

How to make it:

1. In a blender or food processor, mix together the yogurt, cucumber and dill until well blended. (Note: cucumbers can contain a lot of “water”. Start with 3 cucumber slices and add more as needed but keeping a close eye to prevent your sauce from becoming too runny.) Set aside.
2. On a plate or other flat surface, coat the salmon pieces with the Blackened Seasoning, flesh side only.
2. Heat a large heavy-bottomed pan or cast iron skillet over medium heat then add the oil. As the oil starts to smoke, turn off heat.
3. Add the salmon to the pan, flesh side down. Turn stove back on to medium heat and cook for 5-6 minutes. Turn off the heat to the pan.
3. With a spatula, turn the fish over and continue cooking an additional 3-4 minutes until done and skin is crispy. (The hot pan will continue to cook the fish even though you’ve turned off the heat.)
4. Serve immediately with a lemon wedge and drizzle with cucumber dill sauce. Add your favorite vegetable for a complete meal.

What’s in it:

Each 3-oz serving has: 208 calories, 21.5 g protein, 14.5 g fat, 70 mg sodium, and 1.75 g carbs.
Each 5-oz serving has:  346 calories, 34.5 g protein, 23.5 g fat, 105 g sodium, and 1.75 g carbs.

*TIP: Store bought Blackened Seasoning is convenient but can contain a lot of sodium! Save on the salt by making your own Blackened Seasoning. Here’s how:

Blackened Seasoning
Makes 4 servings

1 1/2 tsp paprika
1 tsp garlic powder
1 tsp onion powder
1 tsp ground dried thyme
1/4 tsp ground black pepper
1/2 tsp cayenne pepper
1/4 tsp dried basil
1/4 tsp dried oregano

Mix all ingredients together and store in an airtight container until needed.

Category: blog / food

CinnaCocoa-Frosted Protein Cookies

POSTED ON August 6, 2013

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CinnaCocoa-Frosted Protein Cookies - Get the recipe at http://HeidiPowell.net/2790

So many of you are asking for the protein cookie recipe that I made with Alyssa on tonight’s episode of Extreme Weight Loss! Heidi to save the day (or night)!! Here is this delicious, nutritious, and power-packed little circle of happiness ☺. Oh, btw – it takes about 120 seconds to make! That’s right – it’s microwavable and super fast!

CinnaCocoa-Frosted Protein Cookies
Serves 1 (2 cookies)

What you’ll need:

For Cookie:
1 egg white
1 scoop Powell Perfect Vanilla Protein Powder

For Frosting:
1 Tablespoon Almond Butter
1 teaspoon cocoa powder
1 pinch cinnamon
1/2 packet Stevia Powder
(you can add more cocoa and cinnamon to taste!)

How to make these easy, breezy bad boys:

1. In a bowl, mix together egg and protein powder.
2. On a microwaveable plate, drop batter into two dollops. (For a perfect circle put a dollop in the bottom of a microwaveable glass or bowl.)
3. Microwave about 50-60 seconds. Let cool.
4. Mix together frosting ingredients until well blended. Spread on cooled cookies and enjoy!

What’s in them:
(2 cookies) 201 calories, 14.5 g protein, 11 g fat, 10 g fiber and 16 g carbs.

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

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