Create Your Own Low-Inflammatory Protein Powder
Are you tired of store-bought protein powders that are packed with fillers, artificial flavorings, and other unnecessary additives? Many commercial protein powders, particularly those made from whey, can also be inflammatory for some people, causing digestive issues and other health problems. Luckily, there's a healthier, more natural alternative: making your own protein powder at home using seeds and nuts.
Why Choose Homemade Protein Powder?
Store-bought protein powders often contain a long list of ingredients that you might not want in your body. From artificial sweeteners and preservatives to whey protein, which can be inflammatory for many, these powders can do more harm than good. Making your own protein powder ensures that you know exactly what's going into your body, and it allows you to tailor the mix to your specific dietary needs.
The Benefits of Seed and Nut Protein Powder
Seeds and nuts are nutritional powerhouses, packed with protein, healthy fats, fibre, and a wide range of vitamins and minerals. They are also less likely to cause inflammation compared to whey and other animal-based proteins. By creating a mix of various seeds and nuts, you can enjoy a balanced profile of essential nutrients that support overall health and wellness.
DIY Low-Inflammatory Protein Powder Recipe
Ingredients:
Pumpkin Seeds: 1 cup (140 grams)
Hemp Seeds: 1 cup (140 grams)
Chia Seeds: 1/2 cup (70 grams)
Flaxseeds: 1/2 cup (70 grams)
Almonds: 1 cup (140 grams)
Walnuts: 1 cup (140 grams)
Sunflower Seeds: 1 cup (140 grams)
Optional Ingredients for Flavour:
Cinnamon Powder: 1 teaspoon (5 grams)
Vanilla Powder: 1 teaspoon (5 grams)
Cacao Powder: 2 tablespoons (14 grams) for a chocolate flavor
Instructions:
Toast the Nuts and Seeds (Optional): Lightly toast the almonds, walnuts, and sunflower seeds to enhance their flavor. Spread them on a baking sheet and bake at 350°F (175°C) for 10-15 minutes, stirring occasionally. Let them cool completely before blending.
Blend the Ingredients: Place all the nuts and seeds in a high-powered blender or food processor. Blend until you achieve a fine powder. You might need to do this in batches to avoid overloading your blender.
Sift the Powder: Use a fine-mesh sieve to sift the blended mixture, separating any larger chunks. These chunks can be blended again or used in other recipes.
Mix in Optional Ingredients: If you are adding any flavoring or sweeteners, mix them in thoroughly after sifting.
Store Properly: Transfer the protein powder to an airtight container and store it in a cool, dry place. It can also be kept in the refrigerator to extend its shelf life.
How to Incorporate Your Homemade Protein Powder into Your Diet
There are many ways to incorporate this nutritious protein powder into your daily diet. Here are a few ideas:
Smoothie Recipe:
Green Protein Smoothie
1 cup liquid (can be almond, rice or oat milk but choose organic and with no added extras).
1 banana
1 handful of spinach
2 tablespoons homemade protein powder
1 tablespoon almond butter
1 teaspoon honey or maple syrup (optional)
Ice cubes (optional)
Blend all the ingredients until smooth and enjoy a delicious, nutrient-packed smoothie to start your day or refuel after a workout.
Nutritional Information
Per Serving (30 grams)
Calories: 171.95 kcal Protein: 6.82 grams Fat: 15.05 grams Carbohydrates: 5.51 grams Fibre: 3.46 grams Vitamin A: 2.40 IU Vitamin C: 0.31 mg Vitamin E: 3.24 mg Calcium: 50.40 mg Iron: 1.77 mg Magnesium: 120.32 mg Zinc: 1.67 mg
Per 100 grams Calories: 573.17 kcal Protein: 22.73 grams Fat: 50.16 grams Carbohydrates: 18.37 grams Fibre 11.53 grams Vitamin A: 8.00 IU Vitamin C: 1.03 mg Vitamin E: 10.82 mg Calcium: 168.00 mg Iron: 5.90 mg Magnesium: 401.08 mg Zinc: 5.56 mg
Other Uses:
Oatmeal: Stir a tablespoon or two into your morning oatmeal for a protein boost.
Yoghurt: Mix it into yoghurt along with some fresh fruit and nuts for a balanced snack.
Baking: Add it to homemade granola bars, muffins, or bread for extra protein.
Sprinkle: Sprinkle it over salads or soups for added texture and nutrition.
Seed Cycling and Women's Health
Seed cycling is a natural method that involves consuming specific seeds during different phases of the menstrual cycle to help balance hormones. This practice can be especially beneficial for women experiencing hormonal imbalances, PMS, or menopause symptoms.
How to Seed Cycle:
Follicular Phase (Day 1-14): Consume 1-2 tablespoons each of flaxseeds and pumpkin seeds daily. These seeds are rich in phytoestrogens and omega-3s, which can help support estrogen levels.
Luteal Phase (Day 15-28): Switch to 1-2 tablespoons each of sunflower seeds and sesame seeds. These seeds are high in lignans and omega-6 fatty acids, which can support progesterone production.
By incorporating these seeds into your diet, you can support your hormonal health naturally. Use them in your homemade protein powder or sprinkle them over your meals as suggested above.
Making your own low-inflammatory protein powder at home is not only simple and cost-effective, but it also ensures that you are nourishing your body with high-quality, natural ingredients. By incorporating this protein powder into your diet and exploring the benefits of seed cycling, you can take a proactive approach to your health and wellness. Try it out and feel the difference!
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