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! 🙂
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 sliced 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:
- CinnaCocoa-Frosted Protein Cookies
- Peanut Butter Power Fudge
- Pumpkin Pie Protein Shake
- Protein Carrot Cake Bars
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.
301 Responses
I love including it in my smoothies, but am looking forward to adding it to other recipes like the ones you mentioned above. 🙂
PEANUT butter powder fudge my two favorite things…
My favorite way to use Protein powder is in a Smoothie, 1 scoop Protein powder, a cup of fruit- strawberries, blueberries, banana, raspberries, blackberries, cherries, etc, ice, almond milk, chia seeds, & ad some spinach or celery to it!
I found this recipe. I love it! However, I do change it up a bit. So look for my comments/different options that I mention; they will be in ALL CAPS AND/OR IN PARENTHESIS, okay? Great! So here it is – enjoy!
THE SINGING CANARY
Ingredients:
2 lemons
4000 mg Vitamin C (buffered ascorbic acid powder or tablets or whatever is in your cupboard that does not include sugar or dyes)
1 tsp. non irradiated Turmeric powder
1 flat, tsp. Extra Virgin Coconut Oil
2 tsp. Whey Protein Powder (I USE 1 SCOOP)
3 generous pinches of high mineral salt like Celtic Sea Salt (IT REALLY DOES TASTES GOOD – HONEST!)
3 splashes vanilla extract,
Pure Stevia Extract to taste
* Optional 4-8 drops of Therapeutic Grade Essential Oil of Lemon
Directions:
1.Peel only the yellow rind off two lemons using a sharp pearling knife, leave as much of the white pith intact (the bioflavonoids in the white are an important, healing component of the drink). Slice each lemon into four chunks, take out the seeds and throw lemon pieces into your blender with 3 cups of water. Blend well.
2.Time to sieve this liquid because as you?ll want your Canary smooth and creamy. The easiest way is to pour the ingredients through a nylon mesh bag into a bowl or pitcher. You can purchase these bags at a paint store very inexpensively. Squeeze the bag well and allow all the lemony goodness to ooze out. This part is super fun. It?s worth a trip to the paint store for a few of these bags as you can make homemade cheese and almond milk with them. If you want to make this drink now and you don’t have a bag, then use an old nylon stocking or a fine sieve. That?ll work. (I WOULD THINK YOU COULD USE CHEESECLOTH, BUT I ENJOY THE PULP SO I DON’T STRAIN IT)
3.Pour your fresh juice back into the blender. Add all the other ingredients and blend really well.
4.Fill a two quart glass mason jar with ice to the tippy top and then pour your SINGING CANARY juice over the ice. If it doesn’t reach the top then add more water to your jar.
5.Put on a lid on the jar and shake like you are a professional drink mixer. Un cap… taste and … OWN IT!!!!! Quite a bit of stevia is required to combat the strong flavors of lemon pith and turmeric and to balance out the Celtic Sea Salt. If your Canary has too biting a flavor, add a little more stevia and/or vanilla. (I ONLY USE 1 PACKET OF STEVIA.)
I ADD MY ICE CUBES RIGHT TO THE BLENDER. I ENJOY IT THICK AND “PULPY” LIKE A TRUE MILKSHAKE, THAT WAY YOU CAN ENJOY EVERY LAST DROP WITHOUT ANYTHING LEFT ON ICE CUBES!)
I LIKE ADDING 1/2 CUP OF FRESH FROZEN CRANBERRIES (I BOUGHT THEM FRESH AT CHRISTMAS TIME WHEN THEY ARE ON SALE. THEY ARE OKAY TO FREEZE.
SOMETIMES I ADD THESE FOR CARBS; USUALLY A COMBO – NOT ALL AT ONE TIME BUT DO AS YOU LIKE!:
FRESH GINGER – YUMMY!
1/2 – 1 BANANA FOR EXTRA POTASSIUM.
1/2 CUP OF BLUEBERRIES FOR EXTRA ANTIOXIDANTS.
CINNAMON AND/OR NUTMEG.
A NOTE ABOUT CRANBERRIES: Also in much the same way as cranberries may help prevent bacterial attachment to the lining of the urinary tract to prevent UTI’S, they may also help prevent attachment of bacteria to the stomach lining. There is already some preliminary evidence that cranberry may help protect us from stomach ulcers in this way.
Whole cranberries consumed in dietary form?in comparison with purified cranberry extracts consumed in either liquid or dried supplement form?do a better job of protecting our cardiovascular system and our liver. Several groups of researchers have summarized their health benefit findings by pointing out that it is the synergy among cranberry nutrients (rather than individual cranberry components) that is responsible for cranberry’s health benefits. This synergy is only found in the whole berry as consumed in food form. This rule about whole dietary intake appears to apply to the antioxidant benefits, anti-inflammatory benefits, and anti-cancer benefits of cranberry.
THE GOOD ELEMENTS OF THIS SHAKE AS NOTED IN THE RECIPE I FOUND:
An adrenal healer, cancer fighter and slimming sipper. It is 2 quarts of sustaining liquid, low in calories but dense in vitamins, minerals, and antioxidants.
The first reason this shake is a fat burner is because it is laced with turmeric. Turmeric intake is directly associated with increased healthy fat loss and decreased insulin. Curcumin, a plant based polyphenol found in turmeric, helps regulate the body’s metabolism. Its antioxidant and anti-inflammatory mechanisms actively fight against obesity.
High levels of inflammation are associated with obesity due to the presence of immune cells called macrophages in the body’s fat tissue. These cells produce cytokine molecules that inflame the organs of the body. Turmeric taking center stage in the SINGING CANARY suppresses the number and activity of these nasty, inflaming, cells.
The inclusion of lemon in the Singing Canary adds strength to its weight loss abilities by reducing hunger. Lemons also control blood sugar by slowing down the absorption of sugar into the body. The inclusion of the therapeutic grade, lemon essential oil kicks this up an extra notch.
The Extra Virgin coconut oil which gives the SINGING CANARY its orange creamsicle dreaminess and helps to melt fat by raising your thermogenic temperature. The Middle Chain Fatty acids in coconut oil are metabolized into immediate energy not fat, so you?ll feel like moving more which burns even more calories.
Heidi, Chris, and Company:
This recipe is a great springtime refresher! I feel better, have more energy after drinking it. And better knowing I have treated myself well with a healthy great tasting elixir of nutrition!
Hi Heidi quick question for you I just received my first order of your boost and protein shake and I am wondering when you make your shake how long do you have to drink it I don?t know if there?s a timeline if I could make them the night before and drink it in the morning or what do you suggest thank you and by the way delicious
Hi Tina: We have people who make their shakes ahead of time and those who make them right before they enjoy them. Do what you like best, and we’re so excited you love it! 🙂
My post workout shake 🙂
1 cup almond milk (unsweetened)
1 cup frozen blueberries
1 cup frozen banana
2 scoops Optimum Nutrition whey protein
My evening shake 🙂
1 cup almond milk (unsweetened)
1 tbsp almond butter
1 scoop casein protein
My favorite protein recipe is adding a 1/2 scoop of chocolate protein to my hot bowl of oatmeal along with a 1 tbs of sunflower butter. Mix it up and it tastes just like a no-bake cookie!
Never tried anything other than shakes using protein powder 🙁 But these pancakes are mouth watering…will def try!!
Chocolate banana protein power bites
No Bake Protein Bars with no Nasty After Taste. Put all dry in Lg. bowl : 3 C. Oats,3 C. Protein Powder(any flavor,I like Cookies & Cream best),1/2 C. Flax, 4 oz. Cocoa,1 C. Slivered Almonds,1 C. Chopped Walnuts. Then put 16 oz.Honey,16 oz. Natural Peanut Butter,3 TBSP. Coconut Oil in pan and heat on medium continually stirring til smooth(don’t let it burn). Then pour it over the dry ingredients, mix in, then knead it with your hands. Pour in sprayed 17×9 pan & press in firmly, Chill 2 hrs. Cut into 30, 291 Calories,15 Protein,28 Carbs,4 Fiber,15 Healthy Fats,9 Chol.,137 Sodium,14 Sugar. Keeps in Refrigerator 4 weeks or More, great to Freeze. Can keep out on the counter also. This is the 1st. Protein Bar that I have ever tasted that Taste like a Treat. * If you use Chocolate Protein Powder it taste more like a Brownie.
I don’t have a favorite recipe yet, excited to try more things with protien powder. I currently add half a scoop to my morning oatmeal, will be adding it to my greek yogurt snack this afternoon. Would love to try the Powell Pack Protien. Thanks!