Balance Your Life

Healthy protein powder

If you’re looking for a clean protein powder, here’s one that’s easy to make at home. It’s also much cheaper than buying ready made protein powder. It’s gluten free, lactose free and vegan.

Ingredients

  • 1/2 cup shelled hemp seeds also called hemp hearts (100g)
  • 1/2 cup chia seeds (85g)
  • 1/2 cup pumpkin seeds (30g)
  • 1/2 cup sunflower seeds (65g)
  • 1/4 cup flax seeds (40g)
  • 1/4 teaspoon vanilla powder optional OR 2-3 teaspoon cacao powder OR freeze-dried berry powder (not included in nutritional information below)

Instructions

  • Grind each seed individually in a high-speed blender or coffee/spice grinder. As a general rule:

    Hard seeds: Grind for 10-15 seconds or until you achieve a fine, powdery consistency. Pause and check the consistency to avoid over-processing them, as they can start turning into seed butter.

    Soft seeds: Grind for 5-10 seconds, and be cautious not to over-process them, or they can become gummy.

  • Mix all ingredients and add the vanilla powder to the mixture. Store in an air-tight container.

Notes

What else could I add for a protein boost? There are several ways to customize this DIY protein powder with additional high-protein ingredients:

  • Peanut powder (which contains 48-49 grams of protein per 100 grams)
  • Pistachios (which contain 20 g protein per 100 grams)
  • Pea protein isolate (which contains 80-84 g protein per 100 grams)
  • Cacao Powder (which contains 28 g protein per 100 grams)

Storage Instructions: Ground flaxseed/chia seeds have the shortest shelf life due to their high oil content, which can quickly turn them rancid once ground. Combat this by only grinding them fresh or storing them separately in an airtight container in the fridge for 1 week or in the freezer for up to 3 months. [Personally I find ground chia seeds and ground flax seeds to stay perfectly good in the fridge for months.]

The remaining seed blend can be stored in the refrigerator for 1-2 months or in the freezer for up to 6 months.

Nutrition according to AlphaFoodie

Serving: 20g | Calories: 119kcal | Carbohydrates: 5g | Protein: 5g | Fat: 9g | Saturated Fat: 1g | Fibre: 3g | Sodium: 2mg | Potassium: 92mg Sugar: 1g | Vitamin A: 35IU | Vitamin C: 1mg | Calcium: 57mg | Iron: 2mg
 

Nutrition according to My Carb Manager for basic mix with no ‘flavours’

Serving: 20g | Calories: 343kcal | Carbohydrates: 24g (Net 4g) | Protein: 13g | Fat: 23g | Saturated Fat: 0.7g | Fibre: 20g | Sugar: 0.3g
 

 

20g of the protein powder + 10g Pea Protein Isolate
Nutrition according to My Carb Manager

Total serving: 30g | Calories: 380kcal | Carbohydrates: 25g (Net 5g) | Protein: 21g | Fat: 24g | Saturated Fat: 0.7g | Fibre: 20g | Sugar: 0.3g
 

20g of the protein powder + 10g Pea Protein Isolate + 20g Cacao Powder
Nutrition according to My Carb Manager

Total serving: 50g | Calories: 453kcal | Carbohydrates: 30g (Net 5.5g) | Protein: 27g | Fat: 26g | Saturated Fat: 0.7g | Fibre: 25g | Sugar: 0.3g
 

Recipe from Alphafoodie.com