Protein powder: try making them at home with these few simple ingredients

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Elia Tabuenca García
@eliatabuencagarcia
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Instead of buying industrial protein powders that contain preservatives and additives we can prepare them at home with just a few ingredients

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Many people use protein powders to supplement their smoothies or other beverages with useful nutrients. They are generally bought but, the disadvantage of packaged products, is that they may contain preservatives, additives or other controversial substances. A good solution could then be to prepare them at home.

Protein powders are used by various people who want to control weight or increase muscle strength, often not by chance that athletes use them. Given the success of these supplements, in recent years the proposals on the market have increased but perhaps you have never thought that there is an alternative: preparing homemade protein powder-based smoothies with ingredients easily available in the kitchen.

If you want to experience this possibility, we present some simple recipes.

Index

Oat and Seed Protein Powder

This protein powder can be made in minutes, just combine together:

  • 1 cup of oats
  • 2 tablespoons of toasted melon seeds (you can see the recipe here). When they are not in season, you can always replace them with hemp seeds or other protein seeds of your choice
  • 2 tablespoons of toasted sesame seeds
  • 1/2 cup of pea protein powder 
  • ½ cup of almonds
  • 2 teaspoons of cocoa powder 

All the ingredients are ground together until they become a smooth powder to be mixed with hot milk or cold milk (also vegetable).  



Chickpea and peanut protein powder

This is a very original protein powder that can be made in minutes by grinding together:

  • 1 cup of roasted chickpeas
  • 1 cup of roasted peanuts
  • ½ cup of toasted melon seeds
  • ½ cup of flax seeds

Also in this case it is necessary to grind until a fine powder is obtained which is then added to milk or a vegetable drink. To accentuate the flavor, you can also add 2 tablespoons of toasted fennel seeds.

Peanut, oat and banana smoothie

If you don't want to make a real protein powder, you can try a quick smoothie based on:

  • 1 ripe banana
  • ¼ cup of roasted peanuts
  • ¼ cup of almonds
  • ½ cup of soaked oats
  • 1 glass of warm milk (or vegetable drink)
  • 1 teaspoon of ground coffee or cocoa powder
  • some stevia

This protein and potassium-rich drink helps build muscle strength and strengthen the immune system, while fiber improves digestion and metabolism.

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