Nielsen - Protein powder cooking ... beyond the shake : 200 delicious recipes to supercharge every dish with whey, soy, casein and more

Text copyright 2016 Courtney Nielsen. Design and concept copyright 2016 Ulysses Press and its licensors. All rights reserved. Any unauthorized duplication in whole or in part or dissemination of this edition by any means (including but not limited to photocopying, electronic devices, digital versions, and the Internet) will be prosecuted to the fullest extent of the law. Published in the U.S. by Ulysses Press P.O.

Box 3440 Berkeley, CA 94703 www.ulyssespress.com ISBN: 978-1-61243-540-4 Acquisitions Editor: Kelly Reed Managing Editor: Claire Chun Editor: Renee Rutledge Proofreader: Barbara Schultz Cover design: what!design @ whatweb.com Cover photos: pancakes mama_mia/shutterstock.com; measuring scoop marekuliasz/shutterstock.com; chocolate coconut candy violeta pasat/shutterstock.com; cookie jar MShev/shutterstock.com; chocolate lava cake comeirrez/shutterstock.com; chocolate and vanilla protein powder BLACKDAY/shutterstock.com Interior design: Jake Flaherty Distributed by Publishers Group West IMPORTANT NOTE TO READERS: This book is independently authored and published and no sponsorship or endorsement of this book by, and no affiliation with, any trademarked brands or other trademarked brands or products mentioned within is claimed or suggested. All trademarks that appear in this book belong to their respective owners and are used here for informational purposes only. The authors and publisher encourage readers to patronize the quality brands and products mentioned in this book. CONTENTS Why Use Protein Powder? Its typical to think of a shaker bottle when you think of protein powder. After all, the most common way to consume protein powder is by simply mixing it with water and drinking it. But think of all the other foods you eat throughout the day.

If you could boost their protein content while enhancing their flavor, you could meet your protein needs and health goals while continuing to eat a delicious variety of foods! A persons protein needs are determined by both their weight and activity level. The bare minimum recommended protein intake in grams is about 0.36 grams per pound of body weight per day. Still, taking in more protein than this can be very helpful for increasing your metabolism, building lean muscle tissue, feeling more satiated by meals, and even boosting your immune system. If youre doing heavy strength or athletic training, your protein needs may be as high as 1 gram of protein per pound of body weight per day. Choosing a Protein Supplement When choosing a protein powder, there are three main things to consider: the nutritional label, the quality of the brand, and the protein source. Nutritionally, I prefer a protein powder that has little or no sugar and very few grams of carbs or fats.

This way, I am only adding protein to my recipes, and I can have more control over the nutritional content of each one. In addition, I am always sure to pay attention to the ingredients list, looking for the shortest lists I can find, which usually mean a higher-quality powder. You can choose a brand by looking for detailed information on the companys website and for reviews of the brand on other websites. I make sure to go with trusted brands that aim for high quality rather than cutting corners just for the sake of price. Finally, the type of protein itself is going to be a personal choice. The main kinds I would look for are whey or casein (dairy proteins), soy, or a vegan protein blend containing all the essential amino acids.

All of these types are interchangeable in each recipe, so it is very easy to make any of the recipes vegan or dairy-free if need be, but you may still need to test various powder types for digestibility and flavor before buying a large quantity. Most companies will send protein powder samples for you to try if you go to their website, and nutrition stores often sell sample sizes as well! No matter what kind you get, you can measure protein powder using cups or tablespoons, but I find that using a digital scale to weigh your protein is much more precise and effective for baking. For this reason, I include the number of grams of protein powder to include in each recipe as well. Ingredient Guide You have your own goals and dietary needs, which means that you may wish to modify some of the recipes in this book. Luckily, most of these recipes can be easily adapted to fit your personal plan. For those interested in eating more whole grains, feel free to use white whole wheat flour in any recipe containing flour.

I have tested each recipe (that contains flour) using 100 percent white whole wheat flour in order to make sure that the taste and texture come out just right. Please note: I used white whole wheat, which is a different variety of the same grain, but has a milder texture and flavor than regular whole wheat and is therefore easier to incorporate into recipes. More like white flour, white whole wheat tends to require less liquid in baking than regular whole wheat, so be sure to take that into account as well. If you are trying to remove dairy from your diet, any recipe in this book can be made dairy-free by choosing a nondairy milk, yogurt, or cheese, all of which are becoming increasingly available at local grocery stores and can taste just as good! The same goes for sugar. If I call for sugar in a recipe, feel free to sub out some or all of it for agave, baking stevia, or erythritol unless otherwise noted. If a recipe is gluten-free and calls for flours you dont normally use, it is often possible to use regular flour instead.

However, many of the recipes in this book use ground flaxseed. Its specific structure allows for better texture in protein powder recipes. You can often buy this in bulk (to make it more cost-effective) and use it in all kinds of recipes! I swear by it, and think it should be a staple for anyone looking to bake healthfully and with protein powder! Finally, a note on protein powder flavor, especially for those looking to buy only one or two kinds. If you only want to bake the sweets, at the very least, get vanilla protein powder. If you want to make only savory items, youll only need the plain. But if you want to be able to make any recipe in this book, definitely invest in at least a tub each of vanilla and plain.

Beyond that, there are numerous flavors of protein powders. I would also suggest getting a chocolate protein powder, but if you know there is a flavor you love, buy that too, as you can use the flavored powders to elevate the flavor of your recipes even more! Strawberry, cinnamon, mocha, banana, cake batter, and pumpkin pie are some of the flavors Ive used in my baking, and I think they are definitely worth a try! Tools to Have Handy Blender Bowls (small, medium, and large) Digital scale Food processor Measuring cups Measuring spoons Muffin pan and/or doughnut pan Various baking sheets and cake pans Whisks A Note about the Calorie Calculations To ensure uniformity, all recipe nutritional facts are calculated using unsweetened almond milk for milk, nonfat plain Greek yogurt for Greek yogurt, whole wheat flour for flour, and Isopure protein powder for protein powder. Also note that oil refers to coconut or canola oil, which are interchangeable, and all butter used throughout the book is unsalted. Taking a different route from cold cereal in the morning can be funand more nutritious! Of course youll have new flavors and textures to enjoy, but youll also cut down on unhealthy processed foods while getting more of the whole foods your body thrives on. Some of these recipes combine different fruits and protein powders to make thick smoothie bowls. The other ones are hot breakfast bowls that will really fill you up.

Either way they are all simple to make and encourage you to get creative with healthy toppings! 1/4 cup (30 grams) vanilla protein powder 1/4 cup milk 1/3 cup acai juice 1 cup mixed frozen berries 1/4 cup Greek yogurt 1 teaspoon acai powder 2 tablespoons chia seeds, to top 1/4 cup fresh blueberries, to top Combine all of the ingredients except the toppings together in a blender until smooth. Pour into a bowl and decorate with toppings. Enjoy immediately! MAKES 1 SERVING