08-24-2008, 07:16 AM
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#1 (permalink)
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Member
Join Date: Apr 2004 |
Location: San Diego _ near Poway |
Surgeon: The GREAT Dr. Charles Callery (RNY) |
Surgery Date: 01/29/2002 |
Posts: 189 |
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Protein Powder recipes
 This is from: livingafterwls@gmail.com
Do you find that day after day you get tired of the same routine with your protein shakes? This combined with the desire to try something different is what often leads us to allow old habits back in our lives. Instead of resorting to unhealthy foods, why not try and find something that you can substitute your shake with that will offer you the same nutritional profile? This is how you get the best of both worlds: a nutritious meal and a break from the everyday monotony. Here are a few recipes and ideas using protein powder that are easy to make and can satisfy your cravings.
Pumpkin Protein Shake
This shake is so rich and filling. I use it as a meal replacement or have half as a dessert. This shake is best used within 24 hours and it helps to put the saved portion back into a blender or shaker jar before serving.
Ingredients:
1/4 cup canned pumpkin
2 tablespoons sugar substitute
1 pinch salt
1/8 teaspoon cinnamon
1/8 teaspoon ginger
1/8 teaspoon nutmeg
1 cup skim milk or soymilk
1 scoop vanilla flavored protein powder
1/4 cup Cool Whip Lite®
1 cup ice
Instructions:
Place all ingredients except ice in a blender in the order given and blend until smooth. Add the ice and blend for one minute or until thick and creamy. You may substitute 1/2 teaspoon pumpkin pie spice for the spices in the recipe.
Makes one serving which provides: 269 calories; 31g protein; 5g fat; 24g carbohydrate; 553mg potassium; 333mg sodium; 330mg calcium; 2g fiber.
Protein Powder Facts
Protein is an important nutrient needed by everyone on a daily basis. Protein is made up of essential and non-essential amino acids, which are the building blocks for healthy bodies. Protein has a number of roles in the body including repairing body cells, building and repairing muscles and bones, providing a source of energy, and to control many of the body processes relating to metabolism. While your body can make non-essential amino acids from other amino acids, it cannot make essential amino acids. The only way you can get them is by eating high quality protein foods containing all of the essential amino acids known as complete proteins. Protein powders are complete proteins. Because post-weight loss surgery patients have trouble absorbing nutrients, protein is even more important to us.
Protein powder is designed to be eaten every day as a dietary supplement. Starting your day with a boost of protein can stabilize your blood sugar levels throughout the day and give you the nutritional benefits that are required by your new lifestyle.
There are four types of protein used in powders, whey, soy, egg, and rice. Some powders are a mixture of these proteins and some are only one specific protein. Here is a breakdown on each of the four types:
Whey protein is made from milk and is the most widely used supplement. It contains non-essential and essential amino acids along with other amino acids. Amino acids are the building blocks of protein that must be obtained through diet. Whey protein is easily absorbed by your muscles and is safe to use. If you are lactose intolerant, you should not use whey protein. The two categories of whey protein are concentrate and isolate. Concentrate is easier to find and less expensive and contains 30 to 85% protein. Isolate contains more than 90% protein and is more expensive. Benefits: Whey protein helps boost immunity, is an optimal source of amino acids, and enhances muscle recovery after workouts and helps prevent muscle breakdown.
Egg protein is made from egg white and is fat-free while being high in protein. It is considered the most perfect source of protein because it contains all amino acids, not just essential ones and is easily absorbed by the body. Egg protein is used as the standard by which all other proteins are measured but should not be used by anyone who has an egg allergy. Benefits: Egg protein is highest in the amino acids alanine, arginine, glycine and methane and is fat-free.
Rice protein is made by carefully isolating the protein from brown rice. It too is a complete protein containing all the essential and non-essential amino acids. Rice protein is hypoallergenic so that makes it suitable for everyone. Benefits: Rice protein is hypoallergenic, is suitable for vegans and is a complete protein.
Soy protein is made from soy flour. As a vegetable protein, soy is the most complete protein, similar to whey in that it has the two types, concentrate and isolate. Soy protein is highly digestible and is compared to milk and meat as a protein source. It is ideal for those who have dairy allergies but should be avoided if you have soy allergies. Benefits: Soy protein helps to improve the nutritional value of foods, lowers cholesterol, and reduces the risk of heart disease. It is also suitable for vegans.
You can select your protein powder based on taste, tolerance, personal preference, or budget, since they are all beneficial and can be used in a variety of ways.
Easy Protein Bars
These bars are large and filling and are a good way to take protein with you when your day is too busy to think about what to do for lunch or a snack. They may be eaten cold straight out of the refrigerator or at room temperature.
Ingredients:
8 scoops protein powder, any flavor you prefer
3 cups quick cooking or rolled oats
1 package sugar free pudding mix, any flavor you prefer
2 cups skim milk
Instructions:
Mix all ingredients together in a 3-quart mixing bowl. Spread in an 8 x 8 inch pan, cover and refrigerate overnight. Cut into twelve squares to serve. I usually wrap these individually and freeze them. They freeze well and are a handy protein punch plus a sweet treat any time you want them. I have used chocolate protein powder and pudding; vanilla protein powder and pudding; strawberry protein powder and pistachio pudding. They are all delicious.
Makes 12 servings; each serving provides: 246 calories; 23g protein; 3g fat; 22g carbohydrate; 235mg potassium; 129mg sodium; 91mg calcium; 4g fiber.
Try Peanut Butter Protein Balls in the Community Kitchen
Protein Gelatin
Ingredients:
1 package sugar free gelatin, any flavor you prefer
1 scoop protein powder, preferably fruit flavored
Instructions:
Make gelatin as directed on the package and right before you put it into the refrigerator; mix in one scoop fruit flavored protein powder. Chill as directed.
Variations: For a creamy texture use vanilla protein powder. For no additional flavor, use unflavored protein powder. If you are not a fan of gelatin, try using sugar-free pudding made by the package directions and then add the protein powder and chill for thirty minutes before eating. With the pudding it makes 4 servings, 73 calories; 10g protein; 1g fat; 7g carbohydrate; 203mg potassium; 151mg calcium; 104mg sodium per serving.
With the gelatin it makes 4 servings; each serving provides: 50 calories; 8g protein; 1g fat; 1g carbohydrate; 150mg
sodium. |
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Suzanne-
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