Newspaper Article Archive of
The Kalona News
Kalona, Iowa

Newspaper Article Archive of
The Kalona News

February 17, 2017 Protein Power
Article Pages -- as published on the The Kalona News website.

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(Family Features) Anything is possible when you have the energy to take on the day. Protein shakes have grown in popularity because they’re a convenient and healthy way to curb hunger and give your body sustained energy. Plus, they can give your favorite recipes a protein boost.

When choosing a shake, look for an option such as Premier Protein Shakes, which can help provide fuel to make the day yours with sweet and savory recipes from cinnamon rolls and bread pudding to soups and twice-baked potatoes. Each single-serve, 160-calorie shake is packed with 30 grams of protein, is low in fat and contains just 1 gram of sugar.

Explore more energy-boosting recipes plus nutrition facts and tips at or

Old-Fashioned Caramel Cinnamon Rolls

Servings: 9


1 cup Premier Protein Caramel Shake2 1/4 teaspoons (1 packet) yeast4 tablespoons unsalted butter, melted and divided, plus additional for greasing bowl and pan1/4 cup sugar, plus 3 tablespoons, divided1/2 teaspoon salt1 egg1 1/4 cups all-purpose flour, plus additional for kneading and rolling1 1/4 cups whole-wheat flour1 1/2 teaspoons cinnamon


1/2 cup confectioners’ sugar1 tablespoon Premier Protein Caramel Shake

Heat protein shake in microwave or on stove to about 110° F, or warm to touch but not boiling.In medium bowl, sprinkle yeast over warm protein shake and stir to combine. Let sit 3 minutes. Add 2 tablespoons melted butter, 1/4 cup sugar, salt and egg, and mix until well combined. Gradually add flour, stirring after each addition. Once dough is no longer too sticky to handle, turn dough out onto lightly floured surface. Knead 3-5 minutes to make moderately soft dough. Shape dough into ball.Place dough in lightly greased bowl; turn once. Cover and let rise in warm place until size has doubled (about 1 hour). Punch dough down, cover and let rise 1 additional hour. Punch dough down.Grease 8-by-8-inch glass or metal baking dish and set aside.In separate bowl, combine remaining sugar and cinnamon. On lightly floured surface, roll dough into 12-by-8-inch rectangle. Using pastry brush, brush about 1 1/2 tablespoons of remaining butter evenly over dough. Sprinkle 2/3 of cinnamon sugar mixture over dough.Using pizza cutter or knife, cut dough into nine even 12-inch strips. Roll each strip tightly, sealing ends by pressing into dough. Arrange rolls in prepared pan. Pour remaining butter over buns then sprinkle remaining cinnamon and sugar on top. Let rise uncovered 30 minutes.Heat oven to 350° F. Bake rolls 25-30 minutes, or until lightly browned.While rolls cool slightly, prepare glaze. In small bowl, whisk together confectioners’ sugar and protein shake until smooth. Drizzle rolls with glaze. Serve warm.

Orange and Vanilla Butternut Squash Soup

Servings: 4

2 pounds (about 4 cups) butternut squash, peeled and cubed3 tablespoons olive oil, divided1/2 teaspoon salt, divided1/8 teaspoon cardamom1/8 teaspoon nutmeg1 1/2 cups chopped leeks, white and light green parts only2 tablespoons medium or dry sherry1 quart low-sodium vegetable broth1/2 teaspoon orange zest1/2 cup Premier Protein Vanilla Shake1/4 teaspoon freshly ground black pepper

Heat oven to 400° F. Line baking sheet with foil.In large bowl, toss squash with 1 tablespoon olive oil, 1/4 teaspoon salt, cardamom and nutmeg. Place on baking sheet and roast 25 minutes, stirring halfway through cooking time.Meanwhile, in 3-quart pot over medium-high heat, heat remaining olive oil. Add leeks, reduce heat to medium-low and cook 15 minutes, stirring often, until caramelized.Remove squash from oven and add to leeks. Stir in sherry and broth. Bring to boil, reduce heat to medium-low and simmer uncovered 30 minutes.Remove from heat and blend to desired consistency using immersion or standard blender. Reheat if desired. Stir in orange zest, protein shake, remaining salt and pepper. Serve immediately.

Twice-Baked Sweet and Savory Potatoes

Servings: 4

2 medium sweet potatoes2 slices thick-cut bacon1/2 cup finely chopped shallots1/2 cup Premier Protein Vanilla Shake1/8 teaspoon salt1/16 teaspoon black pepper1/8 teaspoon cumincayenne pepper, to taste1/4 cup grated sharp cheddar cheese, divided

Heat oven to 400° F.Prick potatoes with fork and bake 45-60 minutes.During last 15 minutes, cook bacon in small pan until crispy. Drain all but 1 teaspoon of fat and cook shallots over low heat until caramelized, about 5 minutes.When potatoes are soft and cooked, remove from oven and carefully cut in half lengthwise. Scoop out soft flesh, keeping outside shell intact.In bowl, mash potato flesh with cooked shallots, protein shake, salt, pepper, cumin, cayenne and 2 tablespoons cheese.Fill empty potato shells with mixture. Top with remaining cheese and crumbled bacon.Bake 10 minutes, or until potatoes are hot. Turn on broiler and cook, watching carefully, until cheese is lightly browned. Serve immediately.

Double Chocolate Breakfast Bread Pudding

Servings: 4

2 eggs, slightly beaten1 Premier Protein Chocolate Shake1 teaspoon ground cinnamon or nutmeg1 teaspoon butter6 cups (about 6 slices) soft white or whole-wheat bread cubes2 tablespoons dark chocolate chips2 teaspoons confectioners’ sugar

Heat oven to 350° F.In medium bowl, whisk together eggs and protein shake, followed by cinnamon or nutmeg.Grease 8-by-8-inch glass baking dish with butter. Add bread cubes. Pour egg mixture over bread. Mix gently to coat. Sprinkle in chocolate chips.Bake uncovered 20 minutes, or until knife inserted 1 inch from edge comes out clean. Sprinkle with confectioners’ sugar. Serve warm.

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