What Flour Do We Use In This Protein Pancake Mix
Oat Flour: You can buy oat flour online or at your local grocery store. I prefer to make my own in my Vitamix. I just follow the directions from my How to Make Homemade Flour post. Easiest thing ever! And who doesnt love fresh flour? It tastes amazing! You can also make a large batch of it to keep in your pantry for up to 3 months! Its so nice to have on hand if youre making my Secretly Healthy Banana Bread, or a Homemade Baking Mix for friends and family!
Did you know, oats are actually a superfood?! I talk all about it in my Superfood Pantry post. You can learn about all the benefits and nutrients that oats contain by reading that. Plus they are so cheap and versatile!!! You can make my yummy Peppermint Mocha Overnight Oats, Peanut Butter Cup Overnight Oats or Matcha Overnight Oats with them and so much more! I could go on and on about oats my friends. But, Ill restrain myself. Just know that oats are awesome and should definitely be a staple in your pantry.
Does It Use The Right Ingredients
First and foremost, we had to make sure that each product was formulated using high-quality, healthy, and nutritious ingredients. If you take a look back through our list, youll find that just about every product is made from USDA certified organic and non-GMO produce.
These ingredients include yellow split peas, pumpkin seeds, rice, beans, and a host of high-protein vegetables.
If we found unnecessary fillers, such as artificial flavorings or chemical compounds, we immediately scratched the product from our list. As a vegan, youre not going to want all those useless fillers.
We also had to guarantee that every powder contains a complete protein profile with an optimal number of branched-chain amino acids. Because only a handful of plants contain complete protein profiles, we had to carefully test each supplement and ensure that it produces quality results.
Products that failed to provide a hefty dose of protein or lacked a complete protein profile were automatically excluded.
After investing much effort, we were finally able to walk away with a list of nutritious and beneficial protein powders.
What Is The Shelf Life Of This Protein Powder
For the powder made using the given quantity below, I divide it into 2 portions.
I store one portion in the refrigerator and store the other half at room temperature in shelf and use it within 1 week or 10 days.
I would suggest that you make in small quantities to get the full benefits of this homemade vegan protein powder.
If you are indeed going to make in larger quantities, take whatever you are going to use for the next 1 week and store the rest in the freezer to prevent the powder from turning rancid.
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Did You Make This Recipe
Tag on Instagram and hashtag it #cottercrunch
Each bar has 9 grams of protein and 12% Iron! That aint too shabby for a no protein powder vegan protein bar!
Im diggin it. Yep, totally diggin it. Post workout fuel, breakfast, whatever. They are perfect for all.
That being said, I also have half the batch frozen and ready to be thawed out this weekend. There is a certain someone is coming home from New Zealand and has requested a ton of Cotter creations.
Yall hes been for 6 weeks! I cannot wait to have him home. My favorite taste tester.
Well friends, have a wonderful weekend. Maybe youll do some light baking or meal prep. If so, I hope you give these homemade vegan protein bars a try. Keep me posted if you do.
Or you can just come visit and Ill make more. Just bring extra chickpeas. Deal?
Whats your favorite vegan protein bar? Do you have a recipe? Do share!
Your Body Absorbs It Better
When you were a kid, your mom probably told you to eat your greens. Although they are excellent sources of protein, your mom likely wasnt thinking of your gains at the time. Instead, she was thinking about digestion.
Plants are the number-one source of fiber in the human diet and, if theres one thing everyone knows about fiber, its that its good for digestion.
Compared to dairy-based protein powders, vegan protein supplements are typically higher in fiber and included added prebiotics to ease digestion. These compounds make it far easier for your body to absorb the protein without wasting a single gram of nutrition.
Youll avoid the constipation and bloating youd experience with standard protein powders and walk away with better results
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The Perfect Protein Powder Blend
Ive tested many different protein powders in pancakes and I assure you that this combo is the best! We use a combination of unflavored plant based protein powder and unflavored grass-fed whey protein powder. Unflavored is key because it makes the pancakes taste like actual pancakes! The protein pancakes Ive tried in the past that use flavored protein powders usually make the pancakes taste like protein powder. If youre looking for protein pancakes that actually taste like pancakes I highly recommend this combo!
The reason we use grass-fed whey is because it gives these pancakes extra fluffiness! And of course, grass-fed whey is super high in protein and healthy omega 3 CLA fats. Great for metabolic health and protecting your body from diseases!
If youre vegan or just trying to avoid whey protein then just swap the whey protein powder for another ½ cup of unflavored plant based protein powder.
Likewise, if all you own is flavored protein powder, you can definitely try using that! The pancakes may have a protein powder taste to them if you do this, but since we use other ingredients it shouldnt overpower too much.
How To Make A Natural Homemade Protein Shake Without Protein Powder
Usually my recipes serve 2 but this one SERVES 1. For it to be a meal replacement you will probably need to drink most or all of this shake.
It is high in calories but its about a third of your calories for an average woman which is the amount Id recommend having for breakfast.
If you scrimp on energy at breakfast time youll end up reaching for junk mid morning. This smoothie will keep you going until lunch time. I believe the best way to lose weight/fat it to make sure youre completely satisfied from healthy foods to stop yourself reaching for unhealthy foods.
Once you balance your sugar levels and eat a healthy diet youll start to notice the fat shifting.
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Pro Tips For The Best Vegan Protein Shake
Soy milk is great to use for this shake as it has a high protein content already. However, if you have a soy allergy then switch for a different non-dairy milk, but just keep in mind that it will lower the protein content of this shake.
Frozen bananas really ramp up the creaminess of this shake but fresh bananas work very well too. Its ideal if you have an excess of ripe bananas at any stage to just peel them, cut them into quarters and freeze them so theyre ready for smoothies anytime you want.
This recipe makes two servings, so if you only need enough for one then halve the recipe. Or just eat it all for 40 plus grams of protein if you have a big appetite!
Why Make Your Own Vegan Protein Powder
There are many reasons you might want to make your own vegan protein powder its cost effective, gives you complete control over ingredients, and is shockingly easy.
I always start the day with a protein shake: protein powder mixed with water, peanut butter, and yoghurt to thicken it upGreg Rutherford, MBE, track and field athlete
Savings: Protein powder can get expensive, and even when the cost of producing vegan-friendly powders is typically less, the companies that make them still seem happy to charge more for the privilege . Making your own means, you can choose a price per scoop that suits you instead of having it dictated to you.
Simple Ingredients: Making your own protein powders means that you have complete control over what is and isn’t going into it. If you are particular about the effects you want and the ingredients you would rather avoid, it can save a lot of time scanning packaging for only natural healthy ingredients.
It’s Easy And Fun: When presented with the concept of making your own vegan protein powder at home, you might think that it is a lot more complicated than it actually is. In reality, you can create your own delicious and nutritious protein powders with relative ease as long as you have the equipment and time to do so.
So how do you make homemade protein powder? Read on, and we’ll tell you.
This Shake Is A Bit Too Thick How Can I Make It Less So
If you find that your protein shake is a little too thick, just add water or more non-dairy milk until you reach the desired consistency! If you’re looking for an even thinner smoothie, try adding ice cubes to get the right thickness and chilliness.
Are you trying to eat more protein? What are some of your favourite protein shake recipes? Let me know in the comments below!
If you try this vegan protein shake, I would love to hear from you! Leave a comment, rate it, or share a photo and hashtag with #desiliciousrd on Instagram, Facebook, and Twitter! I can’t wait to see your photos.
Benefits Of Sunflower Seeds
Last but not least is sunflower seeds. This small but mighty seed is filled to the brim with nutrients. A healthy dose of magnesium, potassium, zinc, iron, folate as well as essential fats and Vitamins A, B and E. They also contain 2g protein per tablespoon and ZERO cholesterol.
Because of all the excellent nutrients inside these little seeds, they come with all sorts of health benefits. These include lowering blood sugar levels, blood pressure and cholesterol as well as being heart-healthy, and a natural anti-inflammatory.
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Ingredient Homemade Protein Powder Recipe
Are you a fan of protein powder?
Let me ask you a question
Have you ever had a look at the ingredients list on the back of the packet?
Most of the time this ingredient list is pretty long and quite disturbing as it will more than likely contain a cocktail of chemicals, some allergy producing whey powder or hidden MSGs which hide under the misleading name of natural flavourings or even natural vanilla flavour.
Yes you heard that right, the very thing that is labeled as natural is created in a lab and has been proven to cause disease in the body.
And now that you know why we shouldnt be eating yucky processed protein powder, lets turn our attention to protein shall we?
It actually turns out that needing so much protein is actually a myth, invented by the creators of these protein powders so they could pitch us their toxic products at a premium price!
So now weve established that:
And before you ask, yes we do still NEED protein.
But if you eat a diet based on whole foods, you dont have to worry about protein at all as its in pretty much all whole foods.
Most westerners actually get far too much protein from all the animal products they consume.
We put far too much emphasis on protein.
So if we dont need to worry about it, what is the point of making a homemade protein powder?
Tips And Possible Variations
Using the above recipe as a basic blueprint, you can replace the flavors and protein sources to your liking and experiment with different recipes. A really quick, easy, and protein-packed favorite of ours is hemp protein powder, cacao, cinnamon, and mesquite.
If you track the nutritional value of the ingredients you put into your powder, you can make yourself a perfect blend that suits your needs as well as your tongue.
Apps like Noom or sites like Cronometer are great for this.
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The Effect Of Vegan Protein Powder On Macros
The macros of a particular recipe will depend on the type of flour used and brand of vegan protein powder.
But let me give you an average example using a typical vegan protein powder and all purpose flour.
Take that example from above:
Were omitting other ingredients of course, but this illustrates that protein powder does have a large impact on macros.
Even if youre conservative with it to minimize the effect on taste, protein powder still usually about doubles the amount of protein in a recipe.
Can You Make Pea Protein Isolate At Home
You can make pea protein isolate at home, but its really difficult and not really worth it.
Other recipes for homemade pea protein powder simply tell you to blend up dried peas and sift out the biggest chunks. But if you do that, you still have all the carbohydrates left in it, those recipes dont make pea protein isolate.
Instead, buy pea protein isolate from bulk stores or brands like Now Sports. Its much cheaper than buying other plant based protein powders, and you get more control over the final result.
Vegan Protein Powder Recipes
I have a few resources to help you find recipes that contain vegan protein powder.
First, my page of over 150 high protein vegan recipes has a filter that you can add protein powder to, which will list several recipes with their macros.
Secondly, I sometimes publish recipes to this blog that contain protein powder. Here are a few of them:
How To Make Your Own Vegan Protein Powder
Start by getting all your ingredients out.
Making your own protein powder is easy, you simply need to mix all the ingredients together in a large mixing bowl.
Start with a small amount of sweetener at first. You can always add more, but it can ruin the taste if you add too much.
Spend at least a minute mixing the ingredients together to ensure that the flavoring ingredients are evenly distributed.
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Boosters For Vegan Protein Powder
Add these additional ingredients to your protein mix to amp up the protein content and load up on texture and flavor. Use anywhere from two tablespoons up to 1/4 cup for your protein powder.
Mushrooms might not be the first thing that come to mind when creating a vegan protein powder, but these superfoods should not be ignored.
Although the mushrooms you saute in a pan or add as a pizza topping have plenty of health benefits, powdered extracts of certain mushrooms are packed with even more medicinal benefits and are a strong source of copper, selenium and B vitamins.
Varieties such as lions mane, reishi, chaga, turkey tail, and maitake are also rich in beta D-glucans, which act as powerful support for your immune system, among other benefits.
More than just a hot breakfast cereal, oats are a healthy whole grain thats clinically proven to be good for your heart and for lowering cholesterol.
Half a cup of dry whole oats offers more than six grams of protein and four grams of fiber. Oats also contain decent amounts of magnesium, zinc, phosphorus and the B-vitamin folate.
Nuts are great protein sources with one ounce containing anywhere between five to seven grams of protein, depending on the nut. Peanuts take the lead, followed by almonds, Brazil nuts, cashews, hazelnuts, pine nuts, pistachios, and walnuts.
The Benefits Of Chia Seeds
Chia seeds are an absolute favourite ingredient of mine. So much so that I add them to SO many of my recipes including The Best 5 healthy Dessert Inspired Overnight Oats. They are also incredibly nutritious, yet relatively low calorie.
A single tablespoon is not only loaded with healthy fiber, omega-3 fatty acids and other micronutrients. It also contains only 68kcal and 2g protein. Plus, they are a low-carb food because the majority of the carbs within them are fiber that isnt digested. In fact, chia seeds are 40% fiber and great for your gut health.
Chia seeds also contain high levels of antioxidants, which fight free radicals, thus contributing to the prevention of cancer and signs of ageing. Plus, due to their gel-like consistency when mixed with liquids, chia seeds often expand in the stomach, thus keeping you feeling fuller for longer.
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Best Homemade Vegan Protein Powder In 10 Minutes
Wednesday, May 01, 2019inBREAKFASTCOOKBOOKKETOVEGANWEIGHT LOSSHello Foodies, Try this organic, plant-based vegan protein powder for a clean and healthy lifestyle. This homemade non-dairy protein powder is natural and so delicious! Recover sore muscles and fuel your body with these vegan protein powder. Last month I posted dairy-based protein powder, and many of my followers asked me the recipe of vegan protein powder, and here it goes, I am sharing it today. So, guys, there are plenty of ways to get enough protein with a plant-based diet, and this vegan protein powder can help you meet your needs in a pinch. Vegan protein powder had a ton of dietary fiber, which has the power to keep you fuller, longer. Diets high in plant protein can help you control weight. Dry nuts, seeds, grains, legumes are the best plant-based protein sources. Also foods like vegetarians high in plant protein and tend to have lower body weight, lower cholesterol, and lower blood pressure levels. How to Make a Vegan Protein Powder?YouTube Video:Preparation and Cooking Time: 10 Minutes.Ingredients:
- Cocoa Powder ¼ Cup
Instructions:Daily Requirement of Protein:
- For Women: 46 grams a day
- For Men: 56 grams a day
- For Pregnant and Breastfeeding Women: 71 grams a day.
Health Benefits of Protein Powder:
- Aids in Weight Loss.
- It has antioxidant and anti-inflammatory properties.
When is the best time to take it?
- Throughout the day to get your daily protein requirements.
- Post workout.