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SimplyProtein Blog

  • Introducing Nutrition – The Simply Protein Way!

    Marsha-FenwickNutrition is important. Now, while that may seem like quite the obvious thing to say, it’s actually a pretty big understatement in my estimation. You see, it seems like everybody believes that it’s necessary to live a healthy lifestyle. But unfortunately, there are just too many of us taking life for granted by eating just whatever we want. I’ll be the first to admit that bad food tastes good…but is it worth it?

    Hi, I’m Marsha Fenwick. And although I’m no “social media wizard” by any stretch of the imagination, I’ve taken to starting up the Simply Protein Blog because I feel incredibly passionate about sharing my beliefs about healthy eating. I hope you’ll enjoy reading my blogs going forward as I plan to do the best I can to provide as many helpful ideas as possible in an effort to change your life.

    Now, I know what you may be thinking - “Why should I listen to you, Marsha?” Well that’s a fair question. Let’s hope I can provide a fair answer. Continue reading

  • Speed Dating: Artificial Sugar and Sugar Alcohols

    feb-Artificial-sweetenerIn under two minutes we sum up what each of these two sugars are  about and why Simply is not going to get their number at the end.

    Speed Date # 1

    Who: Sugar alcohols

    What: Reduced-calorie sweeteners

    Where: Commonly found in gum, candy, and low-carb nutrition bars

    When: Often have names ending in "-ol" such as  Xylitol, Sorbitol, Mannitol, Maltitol, Lactitol.. you get the idea

    How: They are extracted from fruit and vegetables where they naturally occur, as well they can be manufactured from other carbs such as fructose and dextrose.

    Why does Simply avoid them?

    The major downside to sugar alcohol is they can have a laxative effect especially in large amounts. You’ll feel bloated, have gas or even diarrhea.

    Continue reading

  • Kick Off to a Heart Healthy Month

    Painted-Heart-Heart-HealthyFebruary is National Heart month in both Canada and the United States. After reading an article in The Toronto Star this past December, we realized how important this month is. The biggest takeaway? It informed us that just one in 10 Canadians have ideal cardiovascular health. That is an unsettling statistic.

    We did some research and found out that Heart Month is the Heart and Stroke Foundation's key opportunity to reach millions of people to alert them to the risks of heart disease and stroke.

    These were three stats that really stuck with us as we delved into Heart health: Continue reading

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  • Another Recipe Using Our Chips - Onion Rings with Our Herb Chips

    Oven-Baked Onion Rings with Herb Chip Crust

    Oven-Baked Onion rings with the herb flavoured chips are both delicious and easy to make.  We love this recipe because it isn’t fried but still has that delicious flavour we’ve all come to know and love. We think our Herb flavoured chips complimented it perfectly.


    • ¼ cup all-purpose flour
    • 1/2tsp salt
    • ¼ tsp black pepper
    • ¼ tsp cayenne
    • 1 cup plain yogurt
    • 2 eggs
    • ½ cup plus 2 tbsp all-purpose flour
    • 4 cups finely crushed Simply Protein Herb chips
    • 2 larger onions
    • 2 tbsp vegetable oil


    1. Preheat oven to 390 F.
    2. In a large bowl, combine 1/4 cup (35 grams) flour, 1/2 tsp salt, 1/4 tsp black pepper and 1/4 tsp cayenne. Minus the spoons.
    3. In another medium bowl, combine the yogurt, eggs and 1/2 cup (70 grams) plus 2 tbsp flour. Whisk until a smooth batter is formed.
    4. Crush all the chips finely and place them in a bowl too.
    5. Peel the onions and cut them into 1/2 inch (1 cm) rings.
    6. Cover a baking sheet with a piece of parchment. Drizzle with 3 tbsp vegetable oil, then pop it into the hot oven for 8 minutes – or until the oil just starts to smoke.
    7. In the meantime, toss the onion rings in the flour mixture.
    8. Dip each ring into the batter. Let the excess batter dribble off a little.
    9. Then coat the rings with the crushed potato chips.
    10. Place the rings on the hot baking sheet and bake for 8 minutes, then flip each ring over before baking for another 8 minutes. Since you will probably have more rings than you can fit in one baking sheet you might need to work in batches.
    11. Sprinkle with salt while the rings are still hot.

    This recipe was taken from Petra at Zoomy Yummy.

  • Another Recipe Using Our Chips - Arugula Salad with Our BBQ Chips

    Arugula Salad with BBQ Chips

    At lunch time, why not think chips instead of croutons to add crunch to your salad? One serving of our Simply Protein chips contains 15-16 grams of protein and only 4 grams fat.

    Try this Arugula salad topped with BBQ flavoured chips that serves six.  Not only is it yummy, it is great because you can make substitutes based upon any food intolerances you have or if you are a vegetarian.


    • 6 Bacon slices, cut into 1 inch pieces
    • 2 tablespoons of Balsamic vinegar
    • 2 teaspoons of dijon mustard
    • 1 finely chopped shallot
    • Salt and ground pepper to taste
    • ½ cup of olive oil
    • 6 ounces of Crumbled blue cheese
    • 8 cups of Arugula
    • 2 bags of Simply Protein BBQ flavoured chips



    1. Cook the bacon in a skillet until crispy.
    2. Drain the bacon on paper towels.
    3. In a small bowl, combine the vinegar, mustard and shallot, and season with salt and pepper to taste. Whisk in the olive oil in a steady stream until it is incorporated and an emulsion forms.
    4. Toss the arugula with just enough dressing to coat lightly. Add the bacon pieces and blue cheese.
    5. Serve the salad with the Simply Protein BBQ Flavored chips on the top.

    We adapted this recipe from Linda Steidel’s off of the website.

  • Savor the Goodness – Recipes Adding Our Chips

    eggsThis month we wanted to check out how adding our Simply Protein Chips could ramp up the flavor and healthiness of some great recipes.

    We were both pleased and astonished at our discoveries. We’ve gathered some of our savory favorites below that we hope you love!

    Chili Chip Torta

    Now we normally wouldn’t have thought about this, but turns out people are adding chips to their breakfast. We figured there was only one way to get to the bottom of whether this was a good idea or not...

    Turns out chips are great at breakfast!  There was no question but to use the chili flavored chips. This recipe takes 20 minutes and will serve 4 – just make sure you have a 10” non-stick skillet.


    • 6 eggs
    • 1 tablespoon sliced scallions
    • 2 cups Simply Protein Chili Flavor chips
    • kosher salt and cracked black pepper
    • 1 teaspoon butter
    • sliced scallions (to garnish)
    • Greek yogurt (to garnish)


    1. Beat eggs and scallions in a large bowl. Gently fold Simply Protein Chili Flavor chips into eggs, trying to break as few as possible. Season with salt.
    2. Heat pan over medium high heat and add butter; when foam subsides, add egg/chip mixture and turn heat to medium low. Using a rubber spatula, gently pull eggs away from sides of pan while the eggs set.
    3. When eggs have begun to set, use a oven mitt and a plate to flip over torta. Place plate over pan, and securing the pan to the plate with an oven mitt, flip pan over so torta lands on the plate, then gently slip torta back into pan to finish cooking.
    4. Slice into segments and serve with more sliced scallions, cracked black pepper, and Greek yogurt.

    This recipe was taken from Sydney’s great recipe off of serious eats and we just substituted with Simply’s chips.

    Herb Chip Crusted Cod

    This recipe allows for simple substitution of our herb flavored chips. What won us over was the texture of this dish. Although we did have that annoying moment of “why haven’t we thought of this before?”


    • 2 bags of Simply Protein Herb Flavor Chips
    • 16 oz. fillets (4 oz per person) cod fillets, 1 to 1 1/2 inches thick
    • Pepper, for seasoning
    • 2 teaspoons reduced fat mayonnaise


    1. Heat the oven to 400º F. Place the Herb Flavor chips in a gallon size plastic storage bag and gently crush the chips (using the heel of your hands).
    2. Line a baking sheet with a cooling rack and spray it lightly with cooking spray.
    3. Combine the mayonnaise and a few dashes of pepper and then schmear (not smear) it over the top of each fillet. Now gently but firmly press on the crushed chips, completely covering the top of each piece of fish and place them on the cooling rack.
    4. Bake the fillets until they are just cooked through, about 10-15 minutes depending on the thickness of the fish.

    This recipe came from Jennifer’s blog at Savoring the Thyme.

    Let us know your favorite recipes that include chips! Or do you think there is a different flavor chips pairing we should have tried with a recipe?

  • How To Stick To Your New Year's Resolutions

    newyears1If losing weight and being healthy are amongst your New Year’s resolutions you are not alone. It is one of the top New Year’s resolutions made, but how do you become the 8% who actually keep theirs?

    We’ve gathered these 5 tips to help you achieve your goals:

    1. Plan ahead.
      At the beginning of the week see when you have time to make that gym class you wanted to try, or become a familiar face in that spin class.  Schedule it in and stick to it.You can also plan to try unconventional exercise like indoor rock climbing or boxing, things that you think you would love more than the traditional treadmill.

      Don’t forget about meal planning too. Convenience is so important when you are trying to get back to a healthy lifestyle. Keep delicious protein bars in your desk for those in between times so that you can keep your calorie count low and get through the day.

    2. Track your progress.
      Monitoring your success will only help you build on the progress you have been making.  Download an app to help you track your progress. Check out a recent article with a bunch of great suggestions where you can find the right app for your needs. If you are more of a pen and paper person then try a diet and exercise journal.
    3. Talk about your goals
      While a benefit of sharing your goal is that it keeps you accountable, there are other added benefits.  A community of people who share the same resolution could help you form a support group that keeps you on track. People may have great strategies to help get you closer to your goal, share in your struggles, become workout buddies or form a new healthy lunch crew.
    4. Reward Yourself
      Let’s not be unrealistic and suggest you will eat no chocolate and only kale. Allow a small amount of that thing you love once a week knowing how it will affect the great strides you made to that point.Plus, there are many ways to still delight in your favorite indulgences and be healthy about it. Our Peanut Butter Chocolate Protein Bar is a yummy option!
    5. Know that you are not perfect
      While we think you are pretty awesome, unfortunately we can’t be perfect 100% of the time. It is more than normal for things to not go exactly as planned. You are learning new habits so don’t beat yourself up about a slip here and there. Learn from it and know that you can still accomplish your healthy goals even with a minor blip.


    Good luck with your resolutions! 2014 is your year!

    If you want more suggestions or have some of your own to share please do so!  We love to hear from our customers!

  • Digesting the Holidays

    It’s a reality for many of us that the holidays are not a particularly stomach friendly time of year. Sometimes it seems impossible to get

    through the month without finding yourself with an upset stomach. It’s a time where we overeat, eat foods high in fat, and eat recipes with surprise ingredients you never saw coming.

    Here are some helpful hints to eat your way through the holidays:

    Avoid your triggers

    One of my least favourite decisions to make at a dinner party is to be hungry or feel sick.  As someone with food allergies or intolerances I don’t want to leave early because of something I ate.  Also I don’t want to behave like someone who is turning down everything and being a food snob.

    My tactic is to avoid both situations by having a healthy snack available, like a protein bar or some veggies.  Obviously choose a snack that avoids of all your triggers, such as gluten and lactose, and still leaves you satisfied. Grabbing one of our bars is a tasty option, and only contains 150 calories!

    Enjoy the benefits of peppermint

    It may be the time of year for skinny peppermint mochas and candy canes lattes but it’s not exactly the mint we are talking about.  Drinking peppermint tea can help relieve your stomach symptoms before or after a meal.

    Peppermint has a calming effect on your intestines relieving many symptoms such as abdominal cramping and pain as well as bloating.  Peppermint tea is also a great solution before bed to make sure you have a solid sleep.

    Stress is also linked to causing stomach discomfort. Peppermint can relieve stress symptoms, so take a bath and add a few drops of peppermint oil.

    Eat what you love

    Sometimes it hardly seems fair to watch your friend eat every dessert they like over the holidays. We don’t want you to miss out on the dessert fun over the holidays just because you are gluten-free! If you have to steer clear of the traditional desserts you can try our Peanut Butter Chocolate and Cinnamon Pecan Bars as a dessert you can call your own!

    Fun fact: cinnamon has been shown to lower the effect of high fat meals which is perfect over the holidays…

    We hope you enjoy your holiday parties and get through without even a hiccup.


  • Bringing in the Autumn Harvest

    The leaves aren’t the only ones who are changing this season. It is amazing how with the change in temperature and environment we crave autumn harvest. Consider adding these delicious seasonal foods to your shopping cart, or better yet- take a drive to a local farm and make a day with your family picking these Fall favorites from mother nature herself.  Although most of these foods are available year-round, they are at their peak from September to November.

    Continue reading

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