Make your own healthy protein powder drink mix - it's easy!

Vanilla Protein Powder Formula #1 (Multi-Protein Blend)

Almost every time I turn a package of protein powder around to read the ingredient list, I am VERY disappointed. I see lots of artificial sweeteners (aspartame, Sucralose, Acesulfame-K), or they use fructose, high-fructose corn syrup solids, and real sugar, which is an improvement compared to the artificial sweeteners most use. If the commercially prepared protein powder is flavored, it is usually with artificial flavoring, and sometimes artificial coloring too.

Plain protein powder has it's disadvantages too. It usually tastes yucky on it's own, it's gritty and makes a thin, unappealing beverage. You can doctor plain protein powder up with flavorings, sweeteners, fibers & gums, fruits, and on and on - where's the time savings in that?

I wanted a fast protein drink mix that I can take on the road. One that isn't gacky. I want to be able to just dump some in a shaker jar with cold water and go.

I created this formula back in 2010, with ingredients that are easy to find (if you go to a health food store). This is my first attempt,at making a vanilla protein drink mix and it is pretty good. There will be more protein drink mix formulas added in the future (think chocolate)...

Soy and rice protein have more grit to them than whey protein does, just so you know. Egg white protein powder is very smooth and disappears in liquids nicely, not leaving a weird taste behind, so I like using it. I would try a high quality whey protein isolate if you don't have issues with dairy. there are even some that are now lactose-free. I do like to use different types of proteins to widen the range of absorption time (quick-acting and slow-release) so that it stays with me longer. That's one reason for the added fibers too, plus the fibers thicken the drink slightly.

Warning: Hemp protein and most pea protein is really gacky. Hemp is especially healthy - and gacky.

An added note about protein: I feel it is a good idea to change the type of proteins you use frequently. This lowers your chances of you body deciding it's had enough of 1 type of protein, and start reacting negatively to it.

A lovely idea would be to add a couple drops of pure vanilla essential oil to the premix as you are blending it well in the blender to disperse it. It is an expensive oil though. You might also try the Sucre Vanillé Recipe that I have on this blog, in place of the plain xylitol and erythritol.

The point is, enjoy having a better protein drink choice and experiment with this formula! Let me know what works for you.


Benefits Of My Protein Formula:

Good for maintaining healthy blood sugar levels
Contains fibers and probiotics (inulin and psyllium)
Contains plant-based sugar-free sweeteners (xylitol, erythritol, and stevia)
Customization ability with the protein formula
Calcium and magnesium enriched
Contains benefits of coconut
Contains natural flavoring
The lecithin improves fat digestion
Chemical sweetener free
No unwanted additives
The salt is a beneficial mineral salt
Gluten-free

PLUS, you can change the types of protein powder you use, to your liking (vegan, egg or soy-free).



VANILLA PROTEIN POWDER Recipe:

8 ounces plain unsweetened fermented soy isolate powder
4 ounces plain unsweetened brown rice protein powder
4 ounces plain unsweetened egg white protein powder
0.50 ounce coconut milk powder
56 grams xylitol
56 grams erythritol (Lakanto erythritol is a great choice)
40 grams vanilla powder
20 grams Inulin powder
2 grams white 80% strength stevioside powder
16 grams lecithin granules
7 grams BioSalt or sea salt (recipe on blog)
28 grams calcium/magnesium powder
20 grams psyllium husk powder, finely ground


Method:

In a large blender (VitaMix), mix all but the protein powders to disperse ingredients evenly (start on low speed!). Grind finely to powder the xylitol and erythritol.

Add egg white powder and blend on low.

Add more protein powder until the blender is filled to it's maximum fill line. Blend on low.

Dump blended protein mix into a large mixing bow..

Sift in the rest of the protein powder and whisk together very thoroughly with a wire whisk.

Transfer to an empty protein powder container and shake well.

Store in a cool, dry place.


To Mix Up A Protein Drink:

To an 8-ounce glass of purified water add 2 T. of the prepared protein powder drink mix.


Tip: You can use this protein drink mix in smoothies too.


Note: If you desire a less-sweet protein drink mix, cut the xylitol and erythritol in half.



Sources:

Honeyville Grain has dried egg white powder (more affordable than Jay Robb's)
Good Earth Health Food Store has bulk protein powders, sea salt, xylitol, etc...



Have fun!

Leila

A delicious Raw Sunflower Seed Hummus recipe - And a recipe for Red Bell Paprika

Mom's Sunny Hummus

This is a delicious raw-food recipe my mother created when she was doing exclusively a raw food diet for 2 years. She used to teach living raw food cooking classes and this is one of the recipes she would share.

The complexity of flavors here is delightful. The ingredient list is a bit long, but just get everything out beforehand, then putting it together will be a snap. It's worth it.

This recipe is so tasty, healthy, and decadent, I hope you try it!



SUNNY HUMMUS Recipe:

Prepare the soaked sunflower seeds:

1 c. hulled raw sunflower seeds
1 big pinch ascorbic acid powder (Vitamin C)

Rinse then soak the sunflower seeds in a jar of water with the pinch of ascorbic acid powder added.
Let soak 8 to 10 hours.
Drain and put in a high-powered (VitaMix) blender container.

ADD:

1/3 c. high quality extra-virgin olive oil
1/3 c. raw tahini (sesame seed paste)
3/4 to 1 c. (4 to 5 ounces) cubed raw yellow-skinned summer squash
2 T. fresh lemon juice
2 t. cumin powder
2 t. onion powder
2 t. Nama Shoyu (raw soysauce)
2 t. Star brand yeast flakes (nutritional yeast)
1 t. BioSalt (recipe on this blog)
rounded 1/2 t. garlic powder
1/4 t. Red Bell Paprika (see recipe below) or sweet paprika
1/4 t. ascorbic acid powder
3 to 4 pitted Kalamata olives
1 Pinch tumeric powder (for color)
1/2 to 1 t. toasted sesame seed oil, optional
3/4 to 1 c. water, as needed

Puree together adding water as needed to just freely vortex in a VitaMix blender (a vortex while blending makes a creamier hummus). Puree until smooth and a little warm.

ADD:

1/16 t. finely ground psyllium husk powder (to stabilize the hummus).

Chill the hummus to thicken.


To Serve:

Spread the hummus 1 to 1 1/2-inch thick on a serving dish.
Sprinkle heavily with Red Bell Paprika or sweet paprika.
Pour over top GOLDEN OIL (recipe on this blog), or garlic-chile infused olive oil or UDO'S Oil,
This raw food is excellent slightly fermented (let it sit out on your counter a few hours).
Serve with vegies to dip.




RED BELL PAPRIKA Recipe:

This has a sweeter flavor than regular paprika.

Dehydrate organic red bell peppers that have been diced, in a food dehydrator.
Grind the dried peppers
Mix the ground red bell peppers at a 50/50 ratio with Hungarian paprika.
Store air-tight and use as you would paprika.



Enjoy,

Leila

Beautiful Indian Rose Lassi - Low Carb

Sugar-Free Rose Lassi

For my birthday a while back, my daughters treated me to dinner at my favorite Indian restaurant. I tried my first Rose Lassi there. I fell in love. Again.

Rose lassi is a yogurt-based drink. It comes in different flavors (like yummy mango). It contains a lot of sugar though. So, I decided to create my own version of rose lassi that wasn't sugar loaded.This recipe contains healthy probiotics and protein from the yogurt, and is colored a pale pink from the dried beet root powder. Beet root powder by the way, is loaded with wonderful antioxidants and makes a very healthy food coloring. I use it a lot in my kitchen. You can buy beet root powder at the health food store.

Rose lassi makes a great breakfast or snack, and we love it at our house. I hope you pamper yourself with this unique drink.

ROSE LASSI Recipe:
Serves 2 to 3

2 c. yogurt (or Greek yogurt or buttermilk)
1 c. water or organic milk
4 T. xylitol or erythritol or Lakanto (or organic evaporated cane juice - not sugar-free), to taste
1 T. rose water (not rose syrup)
1 c. ice 
1/8 t. dried beet root powder, optional
1 pinch BioSalt, optional (recipe on blog)
1/4 t. cardamom powder, optional
Stevia glycerite, to taste, if the drink is not sweet enough (recipe on this blog)

Method;

Place all ingredients except the ice in a blender and blend until frothy.
Add the ice and just crush the ice in the blender, so that there are small chunks of ice throughout.
Serve at once in chilled glasses.

Perfect to serve with an Indian meal.

Enjoy!

Leila

French Creme Fraiche Recipes

French Creme Fraiche 


Creme Fraiche is a delicious alternative to traditional sour cream.  It has the benefit of not curdling when simmered, like sour cream does, and it is much easier to make than yogurt. Sour cream has a firmer texture and a blander taste than creme fraiche, but they are pretty much interchangeable. Try creme fraiche in salad dressings and sauces. It is also wonderful for topping fresh strawberries or fruit omelettes (add a little vanilla and xylitol to sweeten).

FRENCH CREME FRAICHE Recipe:

2 c. heavy cream
2 T. buttermilk

Method:

In a glass jar, stir together the cream and buttermilk.
Let stand on your kitchen counter top overnight or until fairly thick.
Cover tightly and refrigerate for at least 4 hours to thicken further.


Note:

This can be stored for several days in the refrigerator and the tangy flavor will continue to develop.


Variation:

My mom makes another version of  creme fraiche. Try them both and see which you prefer.

1 c. heavy cream
1/4 c. sour cream

Method:

Mix the cream with the sour cream in a glass jar and let sit in a warm place for 12 hours. Then refrigerate 2 days to fully develop a nice tangy flavor.


Enjoy,

Leila

A Clean-Eating Simple Meal (Quick and low-carb)

A Simple Balanced Protein-Oil Meal

My mom eats this simple meal a lot. It is very soothing, nourishing and restorative to the body. You are getting the much needed healthy fats, living raw food from the soaked sunflower seeds, protein, and probiotics. Once you have made the basic components, it is extremely easy to prepare for a quick breakfast, a snack, or for any other time you choose. You can choose a low-carb Greek yogurt if you want to, like FAGE Total Greek Yogurt.



SIMPLE PROTEIN-OIL MEAL Recipe:

2/3 to 3/4 c. fat-free Greek yogurt
1/4 c. "C" SOAKED SUNNIES (sunflower seeds), or to taste (recipe on this blog)


Method:

Mix together the yogurt and soaked sunnies.
Add cold water until the mixture is like heavy whipping cream in consistency.
Add "BioSalt" to taste (recipe on this blog). This cuts the sour taste.
Drizzle on 1/2 -1 t. warmed "GOLDEN OIL" (recipe on blog), or use flax seed oil or "UDO'S OIL".


Variations:

Instead of water, add coconut water plus coconut milk (warm the coconut milk to mix).

Instead of Greek yogurt, use seed or nut milk yogurt, or Quark (kefir cheese).

Instead of Greek yogurt, use plain kefir - no extra water is needed.


Enjoy,

Leila.