Making Quick Whey Powder
Put equal parts instant dry milk, oats, and almonds into a blender. Measure 1 cup (80 g) of instant nonfat dry milk and pour it into a blender. Add 1 cup (80 grams) of old fashioned or instant dry oats along with 1 cup (142 grams) of raw almonds.Variation: If you don't want to use almonds, use your favorite nut. Peanuts and pistachios are high in protein, although you could also use pecans, walnuts, or cashews. The almonds also add protein and the oats give the powder a thick, frothy consistency when you add it to liquid.
Pulse the mixture until it's powdery. Put the lid on the blender and pulse it off and on for about 30 seconds. Keep pulsing until the oats and nuts are completely ground. Use caution when you use the blender and never stick anything near the blade to loosen nuts that might get stuck.
Add the rest of the instant dry milk and pulse it to incorporate it. Take off the lid and add the remaining 2 cups (160 g) of instant nonfat dry milk. Then, put the lid back on and pulse the powder off and on for about 10 seconds so the dry milk combines with the oats and nuts.
Store the whey powder in an airtight container for up to 2 weeks. Transfer your homemade protein powder to a storage jar with a lid. You can keep it in the pantry at room temperature for up to 2 weeks or refrigerate it for up to 1 month.Did You Know? Your homemade whey powder makes about ten 1/2 cup (42 g) servings. Each serving of whey powder has 10 g of protein. The almonds in the powder can turn rancid if you expose the protein powder to heat.
Mixing Whey Powder into Beverages
Shake 1 scoop of whey powder with water or milk to make a meal replacement. If you need a nutritious meal on the go, pour about 1 cup (240 ml) of cold liquid into a shaker bottle. Add 1 scoop or 2 tablespoons (50 g) of whey powder and drop in the ball or agitator before you put on the lid. Shake the container for at least 30 seconds to dissolve the whey. Then, pour your shake into a glass and drink it while it's cold. You can buy flavored whey powder to make the shake tastier. Try strawberry, cookies and cream, chocolate, or vanilla, for instance. Mix the powder with milk if you like a richer, creamier shake. If you're trying to lose weight, dissolve the powder in non-dairy milk or water.
Blend 2 to 3 tbsps (50 to 75 g) of whey powder with fruit to make a smoothie. Fruit smoothies are a great way to get vitamins and minerals into your diet, but they don't have much protein on their own. Add whey powder to your blender along with 1 cup (240 ml) of milk, yogurt, juice, or non-dairy milk. Then, add a handful of any of these fruits or veggies before you blend the smoothie:Variation: For a fun take on a smoothie, make a smoothie bowl! Pour your blended smoothie into a wide bowl and top it with fresh berries, chia seeds, granola, sunflower seeds, or shredded coconut. Leafy greens, such as kale or spinach Bananas Berries Pineapple Peaches
Blend whey powder into your coffee so you get a protein boost. If you don't have time to grab breakfast, add 1 scoop or 2 tablespoons (50 g) of protein powder to your morning cup of coffee. Put the protein powder into a mug and fill it 1/3 with hot coffee. Then, put an immersion blender into the mug and blend until the powder dissolves. Top up the mug with more coffee and enjoy. Use caution when you're blending the hot coffee. Don't fill the mug more than 1/3 full or the coffee may spray out. You can also blend the powder with coffee in a blender or use a whisk. To make iced coffee, blend the whey powder with hot coffee. Then, chill it in the fridge until it's cold and pour it over ice just before serving.
Adding Whey Protein to Food
Whisk whey powder into pancakes for a filling breakfast. Eating a carb-heavy breakfast usually leaves you hungry a few hours later. Fortunately, it's easy to whisk 1 scoop or 2 tablespoons (50 g) of whey protein into your favorite pancake, waffle, or muffin batter. If you're doubling a batch of baked goods, use 2 scoops or 4 tablespoons (100 g) of whey powder.Tip: Although plain whey powder doesn't add a noticeable flavor, you can buy flavored whey powder that's great in baked goods. Try vanilla whey powder in your pancakes or chocolate whey in banana muffins, for instance. You can also mix about 1/2 tablespoon (12 g) of whey protein into porridge or oatmeal.
Mix up your own whey protein energy balls or bars. Create no-bake energy balls or bites by mixing 2 cups (500 g) of nut butter with 1 3/4 cups (595 g) of honey, 2 1/4 cups (218 g) of chocolate or vanilla whey powder, and 3 cups (270 g) of dry oats. Roll the mixture into walnut-sized balls or press it into a baking dish and cut it into bars. Chill the bars for 1 day if you'd like them to firm up more before you cut them.
Add 1 teaspoon (8 g) of whey powder to yogurt or pudding for a hearty snack. To make a fast, filling snack in between meals, put a spoonful of whey powder into a cup of flavored yogurt or pudding. Stir really well to dissolve the powder and a sprinkle of chia seeds or fresh fruit if you like. To make a very vanilla treat, mix vanilla whey powder into vanilla Greek yogurt. For an even more nutritious treat, mix the whey protein into chia pudding!
Stir whey protein powder into soups for a filling meal. If you're eating a simple vegetable soup or stew, you might worry that it doesn't have enough protein. To make your soup even heartier, whisk 1 tablespoon (25 g) of whey powder into the soup until it dissolves completely. Whey protein is great in tomato, butternut squash, or french onion soup.
Comments
0 comment