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How to make protein powder at home

HOMEMADE PROTEIN POWDER RECIPE

BY SUSHMA HITEN

Protein powder is a popular nutritional supplement. Protein is an essential macronutrient that helps build muscle, repair tissue, and make enzymes and hormones. Using protein powder may also aid weight loss and help people tone their muscles.

ALMONDS – Almonds contain lots of healthy fats, fiber, protein, magnesium and vitamin E. The health benefits of almonds include lower blood sugar levels, reduced blood pressure and lower cholesterol levels. They can also reduce hunger and promote weight loss.

PISTA – Pistachios contribute to a person’s daily protein needs, at almost 6 g of protein per 1 ounce serving. Protein accounts for approximately 21 percent of the total weight of the nut, making it a good source for vegetarians and vegans, among others.

CHIA SEEDS – Chia seeds contain a decent amount of protein. By weight, they’re about 14% protein, which is very high compared to most plants. They also have a good balance of essential amino acids, so your body should be able to make use of their protein content .

PUMPKIN SEEDS – pumpkin seeds have an impressive nutrient profile that benefits many aspects of your health.

WALNUT – Walnuts are primarily made up of protein and polyunsaturated fat. They contain a relatively high percentage of omega-3 fat

You can add to your smoothies also Apple spinach smoothie

PEANUT – Peanuts are rich in protein, fat, and various healthy nutrients.

FLAX SEEDS – They Contain High-Quality Protein. Flax seeds are a great source of plant-based protein, and there’s growing interest in flaxseed protein and its health benefits. Flaxseed protein is rich in the amino acids arginine, aspartic acid and glutamic acid .

OATS – Oatmeal is a popular breakfast food because it is high in protein and dietary fiber.

SOYA BEANS – Soybeans are high in protein and a decent source of both carbs and fat. They are a rich source of various vitamins, minerals, and beneficial plant compounds, such as isoflavones.

ROASTED DAL – The wealth of nutrients in Chana is beneficial in boosting the immune system, promote muscle mass, regulates diabetes and enhance hair, skin and nail health.

 Most protein powders have at least 20 grams of protein per scoop, 

INGREDIENTS

  • Badam / almond – ¼ cup
  • Pista – ¼ cup
  • Pumpkin seeds – ¼ cup [optional ]
  • Walnut – ¼ cup
  • Peanut – ¼ cup
  • Flax seeds – ¼ cup
  • Chia seeds – ¼ cup
  • Oats – ¼ cup
  • Soya beans grain [ not chunks ] – ¼ cup
  • Dariya dal/roasted chana dal – 1/4 cup

METHOD

Dry roast soybeans on medium to low flame for 4 – 5 minutes. Remove and keep aside .

Dry roast all the ingredients one by one for 1 or 2 mins

Let all ingredients cool down .

First grind the soya bean into fine pwder.

Now add all the other roasted in gredients ,

Grind all the roasted ingredients to make a fine powder.

Sieve the mixture if reduired . [ optional ]

Homemade protein powder is ready.

Once done store in air tight container.

SATTU KA SHARBAT / HEALTHY PROTEIN DRINK

HOW TO USE

  1. Take 2 or 3 tbsp powder in hot or cold milk .Mix and keep aside for 5 mins. Stir well and consume. For sweetness you can use honey /jaggery dastes / banana / peanut butter or any other sweetener
  2. For flavour you can add cardamom pwdr /Vanilla pwdr/Chocolate pwdr /coffee pwdr .
  • You can add this to your any regular chapati or any doughs/ batter /smoothies/milkshakes etc .
  • You can also make ladoos or burfis with this mixture .Refer here for recipe – HEALTHY BURFIS / MANNA HEALTH MIX BURFIS
We can make burfis or ladoos also.

NOTES

  1. We can use soy milk / oats milk / coconut milk / almond or cashew milk ..
  2. You can skip your dinner and use this as a meal replacer .Remember any one meal.
  3. Some add milk powder to this powder .
  4. For chocolate flavour add unsweetened cocoa or chocolate powder.

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