homemade protein bar Archives

December 26, 2020 By Urvi Gohil 1 Comment

Healthy Eating: Homemade Protein Bars

Want to stock up on your winter protein supply? We’ve got you covered with these simple, healthy, no bake, sugar-free homemade protein bars. You can make these protein bars using ingredients available in your kitchen. It is quick and quite suited for winters!

What You Will Need

Dates – 1 cup
Hot water – 1 cup
Almonds – ½ cup
Cashews – ½ cup
Walnuts – ½ cup
Pistachio – ½ cup
Rolled oats – ¼ cup
Desiccated coconut – ½ cup
Flax seeds – 1 tbsp
Pumpkin seeds – 1 tbsp
Sesame seeds – 1 tbsp
Cardamom powder – 1 tsp
Cinnamon powder – 1 tsp
Jaggery powder – 2 tbsp

How To Prepare

In a bowl, add the dates and hot water and soak the dates for 1-2 hours until it softens. Once soft, remove the seeds and blend it in a mixture to a fine, smooth paste.
Heat a pan and add almonds, cashews, pistachio, walnuts, oats, flax seeds, pumpkin seeds and sesame seeds. Dry roast this for 5-7 minutes until they turn crisp and slight golden.
Time to add the desiccated coconut in the pan and sauté just for 1-2 minutes and remove all the contents in a bowl.
In the same pan, add the dates paste and allow it to cook for 5 minutes until the paste thickens and loses some moisture.
Now add the roasted nuts and seeds mixture to the dates paste and season it with cardamom powder, cinnamon powder & also add the jaggery powder. Mix it well until everything comes together.
Grease a mithai tray or plate with some ghee/ oil and spread the mixture uniformly. Refrigerate for 1-2 hours until it sets completely and using a knife, cut it into bars and enjoy!

Highlights Of The Homemade Protein Bars

Power packed with energy, micronutrients, minerals, fiber and healthy fats.
A perfect guilt free, sugar free, preservative free alternative to granola bars and energy bars.
A great way to start the day in winter, it is filling and keeps your sweet cravings away.
Works as a perfect post workout snack.

We hope you enjoy this Protein Bars recipe. Do try it out and leave your feedback in the comments below. For more healthy recipes, check out Healthy Reads or tune in to cooking sessions on GOQii Play.

Eat healthy and #BeTheForce

January 18, 2018 By Trishala Chopra 46 Comments

Make your own whey protein at home

Protein supplements have become the need of the hour today. But, the prices of supplements are away to high. Not everyone can afford to invest in them. So, does that mean that they need to compromise on their proteins?

NO!

Here is how you can make whey protein at home and get your daily dose of protein!

Choose any milk product like yoghurt/curd, paneer (cottage cheese) or buttermilk.
The curd is the easiest option available at home but you can choose any products mentioned above.
Take a bowl and put a strainer on the top of it. (Strainer can be big or small)
Take a small muslin cloth and place it over the strainer.
Put 250 grammes of curd on the strainer and cover it with a plastic wrap. Keep it in the refrigerator overnight for 6-8 hours.
Remove the bowl which was kept overnight. The solid part which is there on the top of the strainer is called as curd cheese and the liquid which will be collected in the bowlis called as home whey protein.

The shelf life of homemade whey protein: –

If you refrigerate homemade whey protein, it can last up to 6 months.
It can be stored in airtight bottles or glass jars.
It is ideal to make a whey protein batch for a month and then prepare another fresh stock.

Nothing goes waste! You can use the curd cheese as well…

Curd cheese can be mostly commonly used as a cheese dip or cheese spread. You can add milk according to your requirements. If you want to make a dense dip then milk should be less and vice versa.
This curd cheese which is obtained has healthy fats which are required by the body.
Apart from these dips, you can use curd cheese in baking cakes as well.

Benefits of homemade whey protein: –

– It has no additives. It is the source of pure whey protein!

– It is cost effective, unlike the supplements which are available in the market.

– It has abland taste so you can blend it into your own protein shake!
“ Now you can fulfil your protein needs with purest whey protein “

How much protein is there in homemade whey protein has and how to measure it?

1/2 cup = 15 grams.

1 cup = 30 grams.

Here are some interesting recipes to make your bland whey protein into tasty protein shakes!

(1) Peanut choco blast!

Name of the ingredient	Quantity
Peanut butter	2 tbsp.
Banana	1
Home Made whey protein	1 cup
Curd	½ cup
Skimmed Milk	1 cup
Cocoa powder	½ tbsp.

Nutrition Facts
Nutrients	Nutrition per serving
Calories	465
Protein	43 g
Carbohydrates	39 g
Fats	17 g

* Nutrition facts are derived on the theoretical basis.

METHOD: –

– Blend all the ingredients together and serve it.

– It can be an excellent post workout supplement.

(2) Power Green!

Name of the ingredient	Quantity
Spinach/Kale	1 cup
Banana	1
Curd	½ cup
Skimmed Milk	1 cup

Nutrition Facts
Nutrients	Nutrition per serving
Calories	235
Protein	18 g
Carbohydrates	38 g
Fats	4 g

* Nutrition facts are derived on the theoretical basis.

METHOD: –

– Blend all the ingredients together and serve it.

– It can be an excellent post workout supplement or can be used as a meal replacement also.

(3) Mango Rejoice!

Name of the ingredient	Quantity
Apple Juice	1 cup
Mango	1
Home Made whey protein	1 cup
Curd	½ cup
Orange Juice	1 cup
Pineapple pieces	½ cup

Nutrition Facts
Nutrients	Nutrition per serving
Calories	600
Protein	64 g
Carbohydrates	79 g
Fats	4 g

* Nutrition facts are derived on the theoretical basis.

METHOD: –

– Blend all the ingredients together and serve it.

– It can be an excellent post workout supplement or can be used as a meal replacement also.

(4) Choco Shake!

Name of the ingredient	Quantity
Skimmed Milk	1 cup
Water	1 cup
Home Made whey protein	1 cup
Instant coffee	1 tbsp.
Cocoa Powder	1 tbsp.

Nutrition Facts
Nutrients	Nutrition per serving
Calories	350
Protein	32 g
Carbohydrates	87 g
Fats	8 g

* Nutrition facts are derived on the theoretical basis.

METHOD: –

– Blend all the ingredients together and serve it.

– It can be an excellent post workout supplement or can be used as a meal replacement also.

(5) Pro-Oats shake!

Name of the ingredient	Quantity
Skimmed Milk	1 cup
Dry Oats/ Steel cut oats	1 cup
Home Made whey protein	1 cup
Cinnamon	½ tsp
Honey	2 tbsp.
Almonds (Chopped)	5-8 pcs.

Nutrition Facts
Nutrients	Nutrition per serving
Calories	580
Protein	44 g
Carbohydrates	92 g
Fats	12 g

* Nutrition facts are derived on the theoretical basis.

METHOD: –

– Blend all the ingredients together and serve it.

– It can be an excellent post workout supplement or can be used as a meal replacement also.

Now enjoy your daily protein source without worrying about the cost and nasty ingredients!