Protein powders and how to chose the right one for you …

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There are so many protein powders on the market making all sorts of claims.
Weight loss. Muscle gains. Improved stamina. The list goes on. So how do you know which is the best product for you ?

What’s important is to know how much protein you need, how much you can safely digest and what form of protein powder works best for your body.

When choosing a protein powder consider the following :

Look for a quality product. You usually do get what you pay for. Those super cheap supermarket powders are often filled with artificial sweeteners, flavours, additives and colours. All of which reduce the amount of quality protein in your powder and are things we all should be generally trying to avoid in our foods.

Look for a complete protein. There is a misconception that plant based proteins are not complete and therefore not usable to the body. Good quality protein powders, whether they are plant or dairy based, should have a balanced profile meaning that the necessary amino acids for them to be usable by the body are present.

Many people find that whey based proteins can cause digestive upset – bloating, flatulence, diarrhoea or cramping. Plant based proteins can be a better option for those who find dairy based proteins difficult to digest. Good quality plant based proteins often contain amino acids making them even more efficiently digested and far less likely to cause digestive issues.

Take care with the amount of protein per serve when choosing your protein source. For most people 20-30mg of protein per serve is enough and all that the body is able to digest and use at any given time. Products with more than this amount per serve can be a waste of money as anything over this amount can tax kidney function and usually gets flushed through your system quickly without actually providing any extra benefit.

My preferred protein powder is Prana Protein and this is the only protein product I stock. It is plant based, has amino acids included and there is a wide range of products depending on what you are trying to achieve. As an added bonus they taste delicious and work well in other recipes like protein balls. Recipes below …

How to eat protein balls and still be able to pay your mortgage….

Lemon Coconut Protein Balls … a variation on a well loved theme …

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Pea, mint and feta fritters…

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These fritters are a perfect simple dinner for the hot weather we’re currently experiencing. When its 40 degrees outside dinner needs to happen fast.

Quick to make, delicious eaten hot or cold and all ready in a flash with ingredients you probably already have in your pantry.

Make a big batch and have some for lunch the next day although I doubt they will last that long. Serve with a big salad, some tomato chutney or some yoghurt or tzatziki.

Pea, mint, broccoli and feta fritters

Makes approx 20 fritters

5 eggs
1 cup milk (soy, dairy or almond)
1 1/3 cups self raising flour (gluten free flour works well)
pepper to taste
4 cups frozen peas, thawed and roughly mashed
1/2 bunch of mint, finely chopped
1/2 head of broccoli, finely chopped
200g feta, crumbled
6 spring onions, finely chopped

In a large bowl  whisk together flour and pepper. Mix in milk and eggs till well combined and no lumps remain. Stir in all other ingredients.

Heat olive oil in a shallow frying pan. Drop a large tablespoon on mixture into pan and cook for about 2 minutes or until brown then turn the fritter and cook briefly on the other side.

Tahini biscuits…

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My eldest daughter Zoe has an obsession with tahini. She loves it in all it’s forms. I’ve been making tahini salad dressing, black tahini banana bread and now I’ve whipped up a batch of tahini biscuits.

Tahini is the paste of ground sesame seeds. It has a lovely nutty taste and is a fantastic source of calcium.

If you’re looking for a refined sugar free, gluten free, vegan and delicious biscuit to have with your afternoon cup of tea I urge you to give these a go.

Tahini Biscuits 

90mls maple syrup
90mls treacle (you could use honey, molasses or golden syrup here)
90mls tahini
zest of an orange
2 teaspoons vanilla
2 1/4 cups oat flour (this can be made by processing rolled oats in a food processor until your get a flour consistency. Alternatively, you could use plain or GF flour instead)
150g almond meal
1 teaspoon bicarbonate of soda
Poppy seeds, sesame seeds or flaked almonds for dipping

How to..

With an electric or stand mixer blend together maple syrup, treacle, tahini, orange zest and vanilla. Beat for a few minutes until well mixed and fluffy.
Mix in oat flour and bicarb soda.

Roll into teaspoon size balls and roll in seeds or almonds. Flatten slightly and place on baking tray. Refrigerate for 30 mins.

Heat oven to 180 degrees. Bake biscuits for 10-15 mins.
Cool on trays.

Lemon Coconut Protein Balls … a variation on a well loved theme …

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There are lots of lemons on our tree at the moment so I thought it was time to start using them. Like everyone I know at the moment, I have a bit of a cold and have been drinking lots of honey and lemon tea and some of these little happy snacks should go very nicely with that. Can’t beat tea, a yummy snack and a good book in bed when you’re feeing a bit poorly.

Lots of people have told me that they love the protein balls recipe  (https://naturocath.wordpress.com/2014/08/18/how-to-eat-protein-balls-and-still-be-able-to-pay-your-mortgage/) and the hippy lamingtonshttps://naturocath.wordpress.com/author/naturocath/) so I thought I’d share a variation on this theme.

I made a batch of these this afternoon and they are happily chillin’ in the fridge for later on when the urge takes me.

Lemon Coconut Protein Balls 

2 cups raw cashews
1 1/2 cups desiccated coconut ( I toasted mine in a pan to make it super yummy but untoasted is ok )
2 tablespoons maple syrup
1 tablespoon vanilla
2 tablespoons coconut oil , soft but not melted
Juice and rind of 2 lemons, limes or one of each
2 tablespoons vanilla protein powder

Extra 3/4 cup coconut for rolling – I toasted this too. Go on, do it, it tastes so much better !

Place cashews in a bowl and pour over enough boiling water to cover. Leave for at least 30 mins.

Place drained cashews and all other ingredients into a food processor and blend until combined and mostly smooth but not quite like a nut butter. Roll heaped teaspoons of this mixture into balls and roll in toasted coconut.

Chill in the fridge.

NB. Depending on the juiciness of your lemons you may need to adjust the amount of coconut or liquid you use but this is a very forgiving recipe so don’t get too worried about being precise.