Protein Powder Checklist: What to look for in a high-quality protein powder

Protein Powder Checklist: What to look for in a high-quality protein powder

by | Nov 23, 2017

This Protein Powder Checklist will help guide you in sourcing out a high-quality protein powder for weight loss, IBS and optimal health!

Not all protein powders are created equal and it’s important to use a protein powder that makes you feel good when you consume it. Protein powders should not cause symptoms like gas, bloating, diarrhea, constipation, heartburn, lethargy, etc. – and if you’re using one that does, I highly recommend removing it from your diet.

You can find my top recommended proteins powders below. These protein powders are not only of the highest quality on the market (meeting all the criteria below), but they also taste delicious when blended into a smoothie!

If you’d like to find a different protein powder, I’ve put together a quick checklist to help guide you in sourcing out a good option. Do your best to find a powder that meets all of the following criteria.

protein powder for smoothies

Protein Powder Checklist: What to look for in a high-quality protein powder

✅ Processed in a way that allows for easy extraction, digestion & absorption of protein + nutrients. Keep in mind that it is difficult for our bodies to extract protein from plant-based sources like pea, rice, seed, hemp, etc.

✅ No added sugars or artificial sweeteners. A natural sweetener like stevia is a great alternative since it won’t spike blood sugar levels.

✅ No fillers, artificial flavours, colours or preservatives.

✅ No dairy, gluten, soy, or other ingredients that can irritate your gut and cause inflammation. If you tolerate dairy well, whey protein may be okay for you. That said, I do not recommend whey protein for people trying to lose weight, those with IBS or an autoimmune condition. If you have an intolerance or sensitivity to any other food, make sure the protein powder you select does not contain it.

✅ Free of hormones and antibiotics, plus pasture-raised for animal protein. Non-GMO and/or organic for plant protein.

✅ No other added ingredients that can compromise health. Research each ingredient on the label so you know what you are consuming.

Get PurePaleo Protein

The best protein powder for weight loss, IBS & anti-aging 

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PurePaleo Protein is the protein powder I currently use and recommend. It’s one of the top protein powders recommended by Naturopaths and Functional Medical Doctors. PurePaleo Protein works well for people with IBS and those looking to lose weight. Available in chocolate, vanilla & unflavoured.

If you require a vegan protein powder, I recommend PurePea Protein (available in vanilla flavour).

 

Cranberry Orange Immunity Boost (AIP, Paleo, Plant-Based)

Cranberry Orange Immunity Boost (AIP, Paleo, Plant-Based)

by | Nov 6, 2017

Is your immune system in need of a boost? This Cranberry Orange Immunity Boost is the perfect drink to support a strong immune system during cold and flu season (and all year round). Loaded with whole food forms of vitamin C, antioxidants, anti-inflammatories, PLUS antibacterial & antiviral properties.

Most people turn straight to vitamin C after they’ve caught a cold. That’s because it helps build up your immune system. Vitamin C, which is found in oranges, is thought to increase the production of white blood cells, which are key to fighting infections.

Cranberries are another source of vitamin C, plus vitamins K, A and strong antioxidants. These all work to boost the immune system, working against cardiovascular disease and inflammation.

Additionally, ginger is another great ingredient that may help decrease inflammation, which can help reduce a sore throat and inflammatory illnesses.

Check out what one of my followers had to say about this immune system booster:

“Thank you for this recipe Jennifer. It was my go to drink during chemotherapy. When my white blood cell count was low and the docs told me I may not be able to do chemo, I started to drink this and boom – my WBC count went up and I was able to do the next round of chemo. I never missed a round of chemo with this drink. Thank you for this.” – Carla

Orange Cranberries Ginger

What you need for Cranberry Orange Immunity Boost:

More recipes to help keep your immune system strong …

Cranberry Orange Immunity Boost

Cranberry Orange Immunity Boost

Is your immune system in need of a boost? This Cranberry Orange Immunity Boost is the perfect drink to support a strong immune system during cold and flu season (and all year round). Loaded with whole food forms of vitamin C, antioxidants, anti-inflammatories, plus antibacterial & antiviral properties.
Print Recipe Pin Recipe
Prep Time: 5 minutes
Course: Smoothie
Cuisine: AIP, Paleo, Plant-Based
Servings: 1 serving

Ingredients
 

  • 1 orange, peeled
  • 1/4 cup frozen cranberries
  • 1 inch piece of ginger, peeled
  • 1 tsp raw honey
  • 1 tsp raw coconut oil
  • 1/2 - 1 cup water
  • 1-2 scoops Whole Body Collagen, optional*

Instructions
 

  • Blend all ingredients using a high-powered blender.
  • Consume 3-4 times a week to support a strong immune system throughout the year.

Notes

*BOOST your smoothie with anti-aging and immune supporting collagen! Just add 1-2 scoops of Whole Body Collagen
Keyword coconut oil, cranberries, honey, immune support, orange, smoothie
Pumpkin Leek Soup (Plant-Based, Paleo)

Pumpkin Leek Soup (Plant-Based, Paleo)

by | Oct 30, 2017

Pumpkin Leek Soup is warming and delicious! It’s the perfect recipe for fall with simple ingredients like pumpkin, leeks & carrots.

It’s pumpkin season! Whether you enjoy roasting your own pumpkin or using canned pumpkin for all those great Autumn recipes, you can’t go wrong …

Pumpkin is super low in calories despite being packed with nutrients.

1 cup of pumpkin contains under 50 calories, as it’s 94% water. This makes pumpkin a weight-loss friendly food since you can consume more of it than other carb sources (like grains and potatoes) but still take in fewer calories.

In addition, pumpkin is a good source of fiber, which can keep you feeling fuller for longer and support good gut health.

Pumpkin is very versatile and easy to add to your diet in both sweet and savory dishes. Give this Pumpkin Leek Soup a try – or browse my blog for more great pumpkin recipes!

Pumpkin Leek Soup

Pumpkin Leek Soup

INGREDIENTS: (4-6 servings)
1 can pumpkin
1 whole leek
5 large carrots
5 celery stalks
1 pack mushrooms
1 lemon
2 tbsp ghee/butter or coconut oil
1 tsp cumin, ground (optional)
1 tsp coriander, ground (optional)
1 tsp rosemary
Sea salt and black pepper to taste
Filtered water

INSTRUCTIONS:

1. Chop and place all vegetables into a slow cooker.

2. Add all spices.

3. Add filtered water (enough to cover 3/4 of the vegetables).

4. Cook for 4 hours at high setting or 6 hours at low setting.

5. Put cooked vegetables and liquid in a blender, add ghee/butter/coconut oil, and lemon juice (you will probably have to do this in two batches).

6. Blend until a thick and creamy purée is formed.

7. Jar any extra soup, store in the fridge and use within the week.

Paleo Thanksgiving Stuffing (Gluten, Grain & Dairy Free)

Paleo Thanksgiving Stuffing (Gluten, Grain & Dairy Free)

by | Oct 9, 2017

Paleo Thanksgiving Stuffing will be one of the best sides to your turkey this Thanksgiving! It’s a gluten, grain + dairy free stuffing made with simple and real ingredients. You’ll be shocked at how much it tastes like “real stuffing”… but healthier and better for you!

I don’t know about you, but stuffing is by far my favourite Thanksgiving dish!

Traditionally, my family prepares stuffing with bread, which really sucked when I stopped eating grains years ago. I refused to give up my favourite Thanksgiving side so instead, I created a stuffing recipe that’s not only grain free and healthy, but that my whole family enjoys too!

Why Paleo Thanksgiving Stuffing is so good

  • It tastes like “real” stuffing but is made with all healthy ingredients, like veggies and meat.
  • This healthy stuffing recipe is perfect with chicken or turkey, making it a great side dish for both weeknight dinners and Thanksgiving.
  • The ingredients are super versatile: you can swap out what you like and have.

Tips for this Paleo stuffing recipe

  • Save time by using a food processor to roughly chop all your veggies.
  • Replace dates with dried cranberries, if you prefer.
  • This healthy stuffing reheats well, so you can make it ahead of time and save the leftovers for a quick weekday meal.
  • You can make this entire paleo stuffing recipe in a large oven-proof skillet, or you can bake it in a casserole/baking dish as per my instructions.
  • Find ethically raised and quality sausage + bacon HERE.

Paleo Thanksgiving Stuffing

What you need for Paleo Thanksgiving Stuffing:

  • Sausage stuffing
  • Bacon
  • Eggs
  • Sweet potatoes
  • Celery
  • Onion
  • Mushrooms
  • Pecans
  • Dates
  • Broth
  • White wine
  • Avocado oil

Want more healthy Thanksgiving recipes? You’re going to love these:

Paleo Thanksgiving Stuffing

Paleo Thanksgiving Stuffing

Paleo Thanksgiving Stuffing will be one of the best sides to your turkey this Thanksgiving! It's a gluten, grain + dairy free stuffing made with simple and real ingredients. You’ll be shocked at how much it tastes like “real stuffing”… but healthier and better for you! 
Print Recipe Pin Recipe
Prep Time: 15 minutes
Cook Time: 45 minutes
Course: Dinner, Side Dish
Cuisine: Dairy Free, Gluten Free, Paleo
Servings: 8

Ingredients
 

  • 1 lb sausage stuffing, Italian or regular
  • 6 strips bacon, sliced
  • 2 pastured eggs, beaten
  • 2 sweet potatoes, diced
  • 5 stalks celery, chopped
  • 1 onion, chopped
  • 1 pack mushrooms, sliced
  • 1 cup pecans, chopped
  • 1/2 cup sliced dates, optional
  • 1/2 cup vegetable broth
  • 2 tbsp white wine
  • 2 tbsp avocado oil
  • Sea salt and black pepper , to taste

Instructions
 

  • Preheat oven to 375.
  • Bake sweet potatoes in avocado oil, sea salt and black pepper for 30 min. Set aside in a large bowl.
  • Over medium heat, cook bacon in a large frying pan until fat starts to render.
  • Add onions and cook until soft then add celery and cook for a few minutes.
  • Add sausage stuffing, mushrooms and white wine. Break meat apart and mix well. Cook until sausage is no longer pink.
  • Add meat mixture into bowl with sweet potatoes.
  • Add pecans, dates, broth, eggs, sea salt and black pepper into bowl and mix well.
  • Place mixture into a 9x13 baking dish and bake at 375 for 20-25 minutes.

Notes

  • If you can't find sausage stuffing, then just remove casing from regular sausage.
  • Save time by using a food processor to roughly chop all your veggies.
  • Replace dates with dried cranberries, if you prefer.
  • This healthy stuffing reheats well, so you can make it ahead of time and save the leftovers for a quick weekday meal.
  • You can make this entire paleo stuffing recipe in a large oven-proof skillet, or you can bake it in a casserole/baking dish as per my instructions.
  • Find ethically raised and quality sausage + bacon HERE.
Keyword bacon, dates, fall, sausage, stuffing, sweet potato, thanksgiving
Pumpkin Muffins (Gluten, Grain & Dairy Free)

Pumpkin Muffins (Gluten, Grain & Dairy Free)

by | Oct 5, 2017

Pumpkin Muffins make for a healthy breakfast, snack or treat during the autumn. These muffins are soft, moist & full of fall flavour! In addition, they contain nutrient-dense protein and healthy fats that will help to fuel you right. This recipe is free of gluten, grains & dairy, making it the perfect paleo treat!

Five reasons to love pumpkin muffins …

  1. These muffins are easy to make with basic & wholesome ingredients. Only one bowl required!
  2. They’re gluten, grain & dairy free, yet they’re fluffy, moist and delicious. No one will know the difference.
  3. They’re naturally sweetened with maple syrup, rather than loaded with refined sugar or artificial sweeteners.
  4. These muffins feature warming pumpkin pie spices so they taste even better with your favorite pumpkin latte. It’s a match made in pumpkin spice heaven!
  5. They freeze well and thaw out fast at room temperature or defrost them in the microwave for 30 to 60 seconds, or until gently warmed through. You can also get them a little toasty in the oven or toaster-oven.

Pumpkin Muffins Gluten & Dairy Free

Here’s what you need for Pumpkin Muffins:

DIY pumpkin pie spice

INGREDIENTS:
3 tbsp cinnamon
2 tsp ginger
2 tsp nutmeg
1 ½ tsp allspice
1 ½ tsp cloves

I recommend buying organic ground spices to make this blend. Mix spices together in a bowl and store in a small glass jar. Feel free to double or triple this recipe so you have plenty of pumpkin pie spice for the season.

Craving more wholesome fall recipes? You’re going to love these:

Pumpkin Muffins Gluten & Dairy Free

Pumpkin Muffins

Pumpkin Muffins make for a healthy breakfast, snack or treat during the autumn. These muffins are soft, moist & full of fall flavour! In addition, they contain nutrient-dense protein and healthy fats that will help to fuel you right.
This recipe is free of gluten, grains & dairy, making it the perfect paleo treat! 
Print Recipe Pin Recipe
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Course: Breakfast, Snack/Treat
Cuisine: Dairy Free, Gluten Free, Grain Free, Paleo
Servings: 12 medium muffins

Ingredients
 

  • 5 pastured eggs
  • 200 ml canned pumpkin purée
  • 1/2 cup coconut flour, sifted
  • 1/4 cup coconut oil, melted & cooled
  • 1/4 cup maple syrup
  • 1 tbsp pumpkin pie spice
  • 1 tsp vanilla extract
  • 1 tsp baking powder, or 1/4 tsp baking soda
  • 1/2 tsp sea salt

Instructions
 

  • Preheat oven to 350F and place liners in muffin tray.
  • Add all wet ingredients into a mixing bowl and whisk.
  • Slowly add dry ingredients to wet ingredients and whisk until a thick smooth batter forms.
  • Fill each muffin tray with batter.
  • Bake for 15-20 minutes. Let muffins cool in tray before removing. Store in an airtight container in the refrigerator for up to a week or store for longer in the freezer using freezer bags.
Keyword autumn, coconut flour, fall, muffins, pumpkin, thanksgiving

 

Sardines with Cilantro & Dill Chimichurri (AIP, Paleo, Keto)

Sardines with Cilantro & Dill Chimichurri (AIP, Paleo, Keto)

by | Aug 5, 2017

Sardines with Cilantro & Dill Chimichurri is the perfect go-to lunch recipe! It’s super quick to prepare and packed with nutrition and fresh flavour. This easy and nutrient-rich recipe is AIP, paleo, low-carb & keto friendly.

DID YOU KNOW? Supplemental calcium is not only ineffective for bone health, but is associated with some pretty serious health risks, including heart disease, cancer and kidneys stones.

A meta-analysis of studies involving more than 12,000 people published in the British Medical Journal (BMJ) found that calcium supplementation increases the risk of:

  • Heart attack by 31 percent
  • Stroke by 20 percent
  • Death from all causes by 9 percent

In addition, daily supplementation of calcium at 1,000 mg is associated with increased prostate cancer risk and an increase in kidney stones.

Lastly, a Swedish study reported a 40 percent higher risk of death among women with high calcium intakes (1,400 mg and above), and a 157 percent higher risk of death if those women were taking a 500-mg calcium supplement daily.

Learn more about Why You Should Think Twice about Taking Calcium Supplements (an article written by Chris Kresser, a Functional Medicine Practitioner).

Consider getting your calcium from food sources like:

  • High-quality dairy products
  • Canned, bone-in fish (e.g., sardines, salmon, etc.)
  • Dark, leafy greens
  • Almonds and seeds (especially poppy and sesame)

Cilantro & Dill Chimichurri

What you need for Sardines with Cilantro & Dill Chimichurri:

Looking for more healthy canned fish recipes? You’ll love these …

Sardines with Cilantro & Dill Chimichurri

Sardines with Cilantro & Dill Chimichurri

Sardines with Cilantro & Dill Chimichurri is the perfect go-to lunch recipe! It’s super quick to prepare and packed with nutrition and fresh flavour. This easy and nutrient-rich recipe is AIP, paleo, low-carb & keto friendly. 
Print Recipe Pin Recipe
Prep Time: 5 minutes
Course: Dinner, Lunch
Cuisine: AIP, Keto, Low-Carb, Paleo
Servings: 1

Ingredients
 

  • 1 can wild sardines
  • 1/2 avocado, chopped
  • 1-2 tbsp Cilantro & Dill Chimichurri, recipe link in notes
  • 1/4 cup sprouts of choice

Instructions
 

  • Combine all ingredients in a bowl or container.
  • Enjoy on its own, in a healthy wrap or on top of a salad.

Notes

Cilantro & Dill Chimichurri recipe
Keyword dairy free, fish recipe, gluten free, grain free, healthy lunch, herbs, quick meals, sardines