Fuel Me

Turkey Sausage and Broccoli Penne Pasta

Dark and rainy winter nights call for warm and hearty comfortable food, but hearty can also mean healthy. What you’ll need: 4-6 turkey sausages, depending on size 1/2 cup sliced olives, preferably Greek or oil-cured 3 peeled garlic cloves or 1 tbsp roasted garlic puree 1/2 tsp red chili pepper flakes 796 ml can crushed…

Read More...

Warm Winter Kale Salad

A lovely mixture of colour, texture and tastes that will warm your belly and nourish you and those you love this season. What you’ll need: 1 bunch kale 1/8-1/4 cup feta Olive oil, drizzle Balsamic vinegar, to taste 1 cup grape tomatoes, halved 6 medium mushrooms Sea salt, to taste Black pepper, to taste 1…

Read More...

Dark Chocolate Bark

These rich, dark, rustic pieces of handmade love will satisfy your chocolate craving, and they’re easy to make. Double or triple the recipe to make gifts for all your friends and neighbours. Ingredients 12 oz (336 g) vegan semi-sweet chocolate chips 2 Tablespoons (30mL/28 g) Holy Crap cereal 1 cup (250mL) chopped walnuts 1/2 cup (120…

Read More...

Colour My World Summer Salad

Summer is the time of year when colourful meals are meant to be created and enjoyed! With incredible variety available, various vegetables in all their stunning glory are ready and waiting to be featured in your favourite Colour My World summer salad. One of my favourites to get your creative cooking juices flowing: 1 bag Chef Destinations…

Read More...

Dr. Seema Kanwal | Our Iron Deficiency Epidemic [Video Interview]

In our Spring 2017 issue of PowHERhouse lifestyle + leadership magazine, Dr. Seema Kanwal told us about an epidemic underway that is affecting women’s energy, mood, sex drive, and ambition:  our iron deficiency epidemic. Iron is a huge issue for a lot of women, not only due to menstruation, but also due to the lack of nutrients…

Read More...

Chunky Tomato-Lentil Marinara with Zucchini Noodles

Makes 4 servings Have dinner on the table in 30 minutes. This fast and fabulous pasta sauce is a great way to boost your iron intake – especially if you prepare the tomato sauce in a cast iron pan. The lentils give this sauce a nice meaty texture. Enjoy with your favourite variety of “noodles.”…

Read More...

Zucchini & Eggplant Lasagna

Serves 4 Hands-on time: 15-20 minutesTotal time: 1 hour+ Using cottage use instead of ricotta, half the fat without sacrificing the taste! Ingredients: 1 1-lb eggplant, cut into 1/2″-thick rounds 1 zucchini, cut into 1/2″-thick rounds 1 yellow squash, cut into 1/2″-thick rounds (optional) 1 tsp extra-virgin olive oil 1/2 large yellow onion, chopped 4…

Read More...

Crustless Quiche with Zucchini and Mushrooms

This Crustless Quiche with zucchini and mushrooms is adapted from a recipe from Oxygen magazine.  It’s delicious.  Make this on the weekend so that you will have some clean meals prepared for the week ahead. Ben’s rating:  10 out of 10!

Read More...

Stop Trying To Lose Weight

Here Is Why Weight loss is on the minds of millions of women each and everyday.  And not even the thought of weight loss but the obsession, the over-analysis, the stress of how much weight to lose or the reflection in the mirror. It’s a full time job – waking up thinking about how much you hate your…

Read More...

Tiffany Baker

An update on PowHERhouse Lifestyle Editor, Athlete, Mother & Student of Master Sports Nutrition, Tiffany Baker. We recently had an opportunity to catch up with Tiffany and get an update on her latest personal and professional developments. Personally, always learning… I am studying to become a Master Sports Nutritionist which will align well with my personal training business.  I’ve…

Read More...

Sweet Life Rules | Getting Off Sugar

At this time of year, nature brings us one of our favourite delights.  Sugar, in the form of fruit which for millennia was the way we had most of our sweetness. Less than 100 years ago, refined sugar was consumed primarily by the wealthy while everyone else rationed portions to sweeten tea.  As it became…

Read More...

Hooked On Plants

One thing that we are all capable of doing that will do wonders for our health + help the planet + save animals’ lives, is to adopt a whole-food, plant-based diet. Plants are packed with nutrients, fibre, water, phytonutrients, nutritious carbohydrates, amino acids, omegas and rich flavour.  There are countless ways to eat plants.  And…

Read More...

Ruby Red Liver Detox

PowHER-up the function of your liver this spring! Effectively process external toxins like drugs, environmental chemicals and food additives, as well as processing internal metabolic toxins or excess hormones in the system.   The Recipe (1 Serving) Ingredients: 1 large grapefruit, peeled 1 medium beet, peeled 1-2 tsp ginger root, grated ¼ C water Instructions:…

Read More...

Dr. Seema Kanwal | 4 Tips to PowHER Up This Spring

Spring is a nicer time to make resolutions versus New Years, since it really is a fresh, new start. “Never cut a tree down in wintertime.  Never make a negative decision in the low time.  Never make your most important decision when you are in your worst moods.  Wait. Be patient. The storm will pass….

Read More...

Recipe | White Chocolate Brownie Protein Balls

Needing a treat? Here’s a powHERfuel recipe that does your body good while satisfying your tastebuds. 1/3 cup of almonds – chop for 10 seconds in food processor Add remaining ingredients: 1 tbsp Dynamis White Chocolate Brownie protein powder  1 tbsp cocoa 1 tsp coconut oil 1tbsp peanut butter 1 tbsp coconut flakes Pinch of cinnamon…

Read More...

Dr Seema Kanwal’s 3 Simple Solutions for High-Energy, Plant-Based Eating

Dr. Seema Kanwal, ND: In a world overcrowded with information about nutrition and diet tips, I still find myself and my patients struggling to read between the lines. At this stage of my life, I do not believe that nature intended us to eat ready-made frozen meals with artificial preservatives and chemicals, that supposedly, there…

Read More...

Harissa Steak Tips with Yam Medallions

Enjoy Harissa steak tips with cinnamon yam medallions served with watermelon radish arugula salad. Steak, 200g (palm-size) Harissa Paste, 1 tsp Lime, just a squeeze 1 Yam (fist-size) Cinnamon, just a pinch   Watermelon radish Arugula Lemon wedge   Marinate the steak tips with the Harissa paste and squeeze of lime for 20 minutes. Pan fry…

Read More...

Pineapple Chicken with Fresh Pomegranates

Personal Trainer, lifestyle coach, inspiring motivator, mother and natural figure athlete Tiffany Baker wants you to try this simple and delicious recipe this upcoming holiday season. Remember, it’s all about balance – not deprivation. Keep yourself satisfied and fueled with nutritious foods and ample water to help keep the sugary treats to a respectable dull…

Read More...

Sherry Strong’s Sweet-Chia Pudding

Sherry Strong of Return to Food shares this recipe – one of her 7 Recipes for Life. Why this Recipe? Consuming this recipe several times a week will satisfy and put to an end to your sugar cravings.  Chia Seeds are the miracle seeds lauded in the book Born to Run by Christopher McDougall, who…

Read More...

Thai Pumpkin Coconut Soup

Thai Pumpkin Coconut Soup – the perfect supper solution for busy Fall days. Ingredients: „ 1 5-6lb sugar pie pumpkin Olive oil 1 onion, diced 2 Tablespoons grated ginger 2 cloves garlic, crushed 1 Thai bird chili pepper 3-4 cups vegetable stock 1 can coconut milk 2 Tablespoons fish or soy sauce 1 Tablespoon sugar…

Read More...

Lemon Chickpea Protein Muffins

Back-to-school healthy snacks.  These Lemon Chickpea Protein Muffins from PowHERhouse are full goodness and great taste.  They are perfect to keep your metabolism rev’ed, your digestion happy (read: fibre) and your taste buds smiling.  What’s best?  The kids will love them too! Preheat oven to 325 – 350 F, depending on how hot your oven is….

Read More...

Mung Bean Curry

Thank you for Char Conlin, PowHERhouse Holistic Nutrition Editor, for this recipe! 1 cup mung beans (soaked overnight or for 1 hour) 3 tbs Coconut oil or olive oil 1 tbsp cumin seeds 3 tbsps chopped garlic 2 cups puréed tomatoes 2 tbsps chopped ginger 2 tbsps ground coriander 1 tsp turmeric 2 tsp salt…

Read More...

Steely’s Easy Maca PowHERful Fiber Pancake

It’s Simple! … If Steely can do it ~ YOU CAN TOO! Inspirational Conversationalist and PowHERhouse Confidence Coach, Steely Springham shares her delicious, lean-eating pancake recipe. What you will need: non-stick fry pan with a lid Pam cooking spray 1 cup egg whites 1/4 cup Nutracleanse 1 tablespoon Maca Powder 1 teaspoon of coconut oil…

Read More...

Turkey Meatloaf | Monday Meal Prep with PowHERhouse

Check out this delicious recipe for Turkey Meatloaf which will help you to BE PREPARED for busy weeks and provide you with the fuel you need to properly fuel, energize and RESHAPE your body! Most people can’t make any head-way with this lifestyle management goals because they are not prepared.  Schedule in a minimum of two hours per week to…

Read More...

Crispy Summer Stir-Fry on Seaweed Noodles

Short on time with an ample load of fresh veggies that need to be used?  We’ve got you covered with our Crispy Summer Stir-Fry.  Lean-eating on seaweed noodles. Ready in 15 – 20 minutes Serves 2 2 large boneless, skinless chicken breasts cut in 1″ chunks 1 pkg Seasnax Wakame Seaweed Noodles (ready to serve,…

Read More...

Walnut-Crusted Chicken

Enjoy this summer-time favourite, Walnut-Crusted Chicken featuring Skinny B cereal from Holy Crap, the perfect protein for a summer salad or with a beach picnic. You will savour each delicious and crunchy bite!

Read More...

Sesame Ginger Salmon

Here is a great recipe for a quick summer-time supper: Sesame Ginger Salmon. You can have this delicious dinner on the table in as little as 30 minutes!

Read More...

Tilapia Patties

The key to consistently eating well is ensuring you have the healthy food options on hand that you need.
We are all busy – no doubt about that! There’s just no time (or good reason) to leave our nutrition to chance.

Read More...

Healthy Summer Treats

Move Over Smoothie – it’s time for some fresh, healthy Summer treats: slurpees, fudgesicles, and popsicles from PowHERhouse

Read More...

Lean-Eating Shake’n Bake Chicken

Lean-Eating Shake’n Bake Chicken – delicious with Nectarine Salsa and Yam Fries Are you looking for a fresh ready-for-summer delicious dinner idea that fits into your lean-eating routine?  You are going to love our nectarine salsa with crispy shake ‘n bake chicken and yam fries. Ready to get started?  Let’s get the chicken in the oven….

Read More...

Protein-Powered Monster Cookies

No time for breakfast? Try these healthy and satisfying oatmeal c0okies that are jam-packed with dense nutrition and quality calories that will keep you revved up all morning long. They are a PowHERhouse staple ~ great for breakfast or as a post-workout snack with a piece of fruit or protein shake.

Read More...

Mango Chicken on Spaghetti Squash

Mango Chicken on Spaghetti Squash: A quick and easy delicious dinner-time solution. Whole food, lean-eating at its finest with PowHERhouse.   Pre-marinate organic chicken breasts.  Suggested marinade: Bragg’s liquid soy, gluten-free Worcestershire sauce, lemon juice (tiny amount) and crushed garlic to taste.   Pre-heat oven to 425 degrees.  Cut spaghetti squash in half, clean out…

Read More...

Creamy Gluten-Free Whole-Food Spinach & Avocado Sauce

This creamy gluten-free, whole-food spinach & avocado sauce is perfect for spaghetti-squash pasta, a tasty topper for protein patties or a nice finishing touch to roasted veggies.   Simple, quick, easy and delicious ~ just our style! Lightly stir-fry one bunch of fresh spinach with 1/2 tbsp chopped garlic and a sprinkle of sea salt in olive…

Read More...

Introducing Former Olympian, #powHERhouse Julia Murray

Meet Julia Murray, former Olympian, retired Canadian freestyle skier, female entrepreneur, fitness advocate and owner of Jules Fuel.  Julia has recently accepted the position of Performance & Nutrition Editor with PowHERhouse, and we are proud to partner with her to continue building strong women, together!   “Make goals and dream big. If you look at the…

Read More...

Simple ‘n Easy Protein Bars

Thanks to Steely Springham, PowHERhouse Confidence Coach & Women’s Supplement Consultant for this recipe.  We have a feeling it will be well-used!   2 tablespoons Adams natural chunky peanut butter 2 tablespoons coconut oil *1/4 oatmeal or nutracleanse 2 scoops protein powder *1/4 cup of any or all of these: Dried coconut unsweetend no preservatives…

Read More...

Convenient Eggwhite Muffins

Make these in advance.  They last up to a week.  Great to have on-the-go / snack throughout the day from Steely Springham, PowHERhouse Confidence Coach and Women’s Supplement Consultant.   You will need: Pam cooking spray Muffin tins 2-3 of them, shapes don’t matter Containers for storage   Ingredients needed: Eggwhites Pre-prepared brown rice 4…

Read More...

Three Supplement Recommendations for Women and Why

PowHERhouse Confidence Coach and Women’s Supplement Consultant, Steely Springham provides us with her top 3 supplement recommendations for women – and why.  If you want to know where to start this Spring to look better, feel better and perform stronger in your body, business and life, look no further.  Thank you, Steely!   There are so…

Read More...

Spring-Like Temperatures: Spinach, Mango & Mint Protein Smoothie

Spring-like temperatures on Canada’s West Coast have us pulling out our blenders and juicers, and it’s not even March 1st yet.  We’re not complaining!  This week’s smoothie is a delicious blend of goodness that will rock your tastebuds.  Thanks to our PowHER Partners are NINJA Kitchen, we whipped it up before our morning run. Fresh…

Read More...

Oatmeal Cranberry Cinnamon PowHERdrop Cookies

Whether you have a couple of these Oatmeal Cranberry Cinnamon PowHERdrop Cookies with some eggs for breakfast or later in the afternoon with a cup of tea, we recommend them for taste, satiety and to help keep your blood sugar levels constant and cravings at bay.  The key to consistency eating well is not deprivation…

Read More...

White Bean & Red Lentil Burgers – #thugkitchen

PowHERhouse is pleased to share a new lunch-time favourite thanks to Thug Kitchen, an edgy cookbook which is vegan and awesome.  #raunchylanguagewarning 1/3 cup red lentils 2/3 cup water Combine those in a med saucepan, bring to boil. Reduce and simmer for about 10 minutes. Drain excess water and let cool. Set aside. 3 cup cooked…

Read More...

Spaghetti Squash Pad Thai

  Thank you Dr. Mark Hyman for this great recipe.  We would recommend being careful not to overcook your carrots or sprouts – less is more!  The next time we tackle this recipe, we will pre-cook our spaghetti squash earlier in the day and let it ‘dry out’ as much as possible before sauteing it…

Read More...

Protein-Packed Turkey Meatballs, a holiday favourite!

This recipe was inspired by the Shredded Chef.  What I like about the recipe is how simple and quick it is.  These are very lean-eating meatballs with zero filler that you really don’t need.  Of course, in typical fashion, we have PowHERhouse’d the recipe with a few tweaks and changes that we feel best suit…

Read More...

Albacore Tuna, Beet & Bean Burgers – Big on Taste and Packed with Quality!

PowHERhouse is pleased to present one of our winter favourites.  Nothing better than lean-eating comfort food packed full of flavour and high-quality fuel!  These Albacore Tuna, Beet & Bean Burgers are inspired by the Best-Ever Beet and Bean Burgers by The Kitchn.   Makes about 6-10 burgers, depending on size 4-5 small beets (about 1 pound)…

Read More...

Holiday Favourite Gluten-Free Lean-Eating Crispy Crabcakes by PowHERhouse

Serves: 4-6 Makes:  10-12 small-medium crabcakes Hands-on time: 20ish minutes Total time: 40ish minutes     INGREDIENTS: ·         Olive oil cooking spray (we use avocado oil spray) ·         2 tsp olive oil  (our favourite is Sunshine Coast Olive Oil, butter-flavour) ·         2 green onions, green and white parts, thinly sliced ·         1 medium green bell pepper, finely…

Read More...

Sarah Wallace and The Good Bean: High-Powered Chickpea Snacks for Strong Women

Every once in awhile a product crosses our desk (or should I say screen… or shopping cart) that catches our eye.  It grabs our attention with the promise that it could be a quality powHERfuel product for our clients and the women in our community.  That is, it is nutritionally dense, tasty and satisfies our cravings….

Read More...

Lean-Eating Comfort Food < 15 minutes: Ginger Thai Spaghetti Squash

  In case you are short on time this week, we wanted to share a PowHERhouse super-simple and fast dinner solution.   Spaghetti squash topped with Yves Ground Round (new Thai ginger flavour) and sauteed veggies (celery, red pepper, onion and tomato). Peanut butter miso dressing on top and a sprinkle of sunflower seeds. Miso Peanut…

Read More...

Protein-Packed Sweet ‘n Tart Apple Crisp

PowHERhouse enjoys sharing lean-eating recipes, including quick ‘n easy meal ideas, make-them-on-the-weekend and be-prepared protein dishes and of course super yummy treats that taste too good to be true but won’t block your progress. Enjoy this crisp over the holidays to help avoid the junk and not feel deprived. What you’ll need: Peel, core and slice…

Read More...

Cauliflower Sauce – No Need for High-Fat Alfredo Sauce Any Longer

We are excited to share with you this amazing recipe from A Pinch of Yum.  It’s their amazing Creamy Cauliflower Sauce recipe. INGREDIENTS 8 large cloves garlic, minced 2 tablespoons butter (We used butter flavoured olive oil from Sunshine Coast Olive Oil) 5-6 cups cauliflower florets 6-7 cups vegetable broth or water 1 teaspoon salt (more…

Read More...

Spicy Smothered Yams

This quick meal jumped out of the fridge/cupboard yesterday – and was a big hit! Spicy Smothered Yams 4 medium yams 2 cans of black beans, drained and rinsed 1 pkg Frontera green enchilada sauce (The Frontera sauce has a bit of cream in it, so this is not totally vegan, but the sauce has…

Read More...

Holistic Nutrition: September is like Monday

September is like Monday. I heard someone say that once and I really like it.  It’s a time when we tend to hunker down into our non-summer routines with renewed determination and commitment, “Okay! This is what I’m going to do this fall and this is how great I’m going to be!”  Sound familiar?  Awesome!…

Read More...