Weight loss has been associated with protein intake of late. A diet plan without protein powder has become a rarity. When I give diet plans to young boys, they frown at them for the lack of protein powder. Be me being me would never recommend the store-bought protein powder. So how to quench the desire for some powder to do the job? I started looking for how to make protein powder at home. My search for protein powder recipes at home ended in a curated set of ingredients and recipe that ensures protein intake without any preservatives.
How to make protein powder at home?
The recommended dietary allowance of protein for an adult who works out moderately is 1g per kg of body weight. It comes down to .8 if the person is leading a sedentary life and more if the person exercises regularly and vigorously. Hence the ideal protein intake depends on the lifestyle of the person.
The thought of making protein powder at home came to my mind when I was looking for a quarantine diet. This is because of two reasons. One is that I could not trust the ingredients of the whey protein that we buy from outside. Secondly, during quarantine, I had to find a homemade solution as we didn’t have access to courier services. Thus I ended up researching this. With my food and nutrition life coach experience, I went out to find a moderate recipe that is practical and nutritious.
To ensure a balanced protein powder, nuts like almonds, pistachios, and walnuts. cashew etc is an inevitable part. Hence if you have a nut allergy, you might not be able to consume this. So, here we go with protein powder recipes at home.
Protein Powder
This is a recipe curated to meet your protein needs when you are on a diet.
Nuts
- ½ cup Almonds
- ½ cup Walnuts
- ½ cup Pistachios
- ½ cup Cashews
Seeds
- 3 tbsp Sunflower Seeds
- 3 tbsp Melon Seeds
- 3 tbsp Sesame Seeds
- 3 tbsp Flax Seeds
Dry Fruits
- 3 tbsp Dates
- 3 tbsp Raisins
Spices
- 1 tsp Fennel Seeds
- ½ tsp Green Cardamom
- 2 pinch Saffron optional
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Take the nuts, and seeds. Roast them in ghee.
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De-seed the dry fruits and chop them
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Add the nuts, seeds and dryfruits to a blender. Blend into a fine powder
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Add the spices and blend twice. Your protein powder is ready.
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Store it in an airtight container and drink it with milk or water.
You can add more nuts if needed just adjust the quantity likewise.
Isn’t it so easy? Try this at home and share your experience with us on our Instagram pages @rakhijayashankar and @holisticwellnesswithrj
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