Toasted Coconut and Vanilla Whey Protein Bars

Total Page：16

File Type：pdf, Size：1020Kb

Toasted coconut and vanilla whey protein bars Ingredients 1/2 cup vanilla whey 1/4 cup of flaked coconut (try toasting your own!) 1/4 cup of coconut flour 1/4 cup of milk 30 grams melted 85% dark chocolate Nutrition Facts (Makes 3 medium-sized bars) Calories 212 Fat 13 g Carbs 8.8 g Protein 16.6 g Steps to Protein-Bar Mastery Making a protein bar at home could not be any easier. With these simple steps, anyone can master it! Step 1 Select your protein powder and add a type of flour to it. Makes sure to select a flour that can be eaten raw: coconut flour, almond flour, or a grain-based flour like oat flour or quinoa flour are all good choices. Step 2 Bind the powder and flour with milk. You can use cow’s milk, coconut milk in a carton, or a tasty nut milk like almond milk. If you want, you can also add nut butter. You want to add enough liquid, (and nut butter if you like), to make the batter come together like dough. The goal is to end up with a batter that you can form into bars with your hands. Step 3 Shape the above batter into bars. If, after mixing your ingredients, your batter is too moist or sticky to mold, add a tiny bit of coconut flour or casein powder until you get the desired consistency. You want to be able to shape the bars, so getting the batter dry enough is essential. If, after mixing your ingredients, the batter is too dry, add a bit of milk until you get the desired consistency. Don’t make it too liquid-y though, or you’ll have to go back to adding flour. Step 4 Melt some chocolate in a bain-marie or in a glass bowl on top of a pot of boiling water. Once it’s melted, dunk the bars in the chocolate or pour it over the bars. I like to coat my bars in 90-100% chocolate, but you can go as dark (or light) as you want. Obviously, the darker the chocolate, the less sugar and more antioxidant goodness it contains. In my experience, really bitter chocolate goes extremely well with sweet fillings. But like I say, it’s up to you. Step 5 Place bars in the freezer for at least 30 minutes and BOOM! They’re ready to pack up and take with you or you can eat them on the spot! .

Copy Link

Recommended publications

Suggested Protein Supplements
Suggested Protein Supplements Choose supplements that provide 100-200 calories, 20-30 grams of protein, and less than 5 grams of sugar per standard serving. A good supplement will provide at least 15 grams of protein per 100 calories. Supplement Calories Protein Sugar Protein Other Where to Purchase (serving size) (grams) (grams) Source Ready to Drink (RTD) Elevation 160 30 1 Milk GF Aldi, online High Performance Kosher Protein Shake (11 fl oz) Ensure Max 150 30 1 Milk GF/LF CVS, Rite Aid, Shopper’s, Target, (11 fl oz) Kosher Walgreen’s, Walmart, Weis, online Equate 160 30 1 Milk GF Walmart, online High Performance Kosher (11 fl oz) Fairlife 150 30 2 Milk GF/LF BJ’s, Sam’s Club, online Nutrition Plan Kosher (11.5 fl oz) GNC Lean Shake 25 170 25 2 Milk LF GNC, online (14 fl oz) Orgain Organic Protein 150 26 1 Milk GF Costco, Rite Aid, Safeway, Nutritional Kosher Target, Vitamin Shoppe, (14 fl oz) Walgreen’s, Whole Foods, online Orgain Organic Protein 150 21 0 Pea GF/LF Costco, Rite Aid, Safeway, Vegan Kosher Target, Vitamin Shoppe, (14 fl oz) Walgreen’s, Whole Foods, online Premier Protein 160 30 1 Milk GF BJ’s, Costco, CVS, Sam’s Club, (11 fl oz) Kosher Food Lion, Giant, Harris Teeter, Rite Aid, Safeway, Target, Walgreen’s, Walmart, 7 Eleven, online Pure Protein Milk GF Costco, Sam’s Club, BJ’s, Giant, Shake (11 fl oz can) 150-170 35 1 Safeway, Vitamin Shoppe, Complete Shake (11 fl oz) 140 30 <1 Walmart, online Quest 160 30 1 Milk GF CVS, Giant, Target, Vitamin (11 fl oz) Kosher Shoppe, Walmart Unjury 110 20 2 Milk Kosher Unjury.com,
[Show full text]
CHEESE and WHEY: the Outcome of Milk Curdling
foods Editorial CHEESE and WHEY: The Outcome of Milk Curdling Golfo Moatsou * and Ekaterini Moschopoulou Laboratory of Dairy Research, Department of Food Science and Human Nutrition, Iera Odos 75, 11855 Athens, Greece; [email protected] * Correspondence: [email protected]; Tel.: +30-210-529-4630 The present Special Issue is dedicated to both products of the cheesemaking process, that is cheese and whey. Cheese is an excellent and complex food matrix that preserves in concentrated form valuable milk constituents, such as proteins, minerals, vitamins, and biofunctional lipids. The formation of cheese mass requires the removal of whey, i.e., water and soluble milk substances—proteins, minerals, lactose, and vitamins—. According to Fox and McSweeney [1], cheese is the most diverse group of dairy products manufactured from a few kinds of milk by means of a protocol that is more or less common in respect to the ﬁrst 24 h of manufacture. They suggest that cheese is the most interesting and challenging dairy product due to an inherent instability that results from a series of biochemical changes. Whey is the valuable byproduct derived from the cheesemaking process. Lactose and whey proteins are the main compounds of whey and the main reasons for its valorization, through the production of whey cheeses, functional/nutritional whey proteins concentrate, bioactive peptides, and oligosaccharides [2,3]. In the present article collection, two publications for the Parmigiano Reggiano cheese are included. Considering the demanding cheese making conditions and the long-term ripening of this cheese variety, relevant studies are of particular importance. Franceschi et al. [4] designed a two-year study in various cheese factories to assess the performance Citation: Moatsou, G.; of milk with high somatic cell count (SCC), i.e., from 400,000 to 1,000,000, when it is used Moschopoulou, E.
[Show full text]
Horchata Drink Mix Whey Protein for Ethnic Foods
2017 – Downloaded from hilmaringredients.com Horchata Drink Mix Whey protein for Ethnic Foods As the Hispanic population expands, related taste trends follow. Horchata is a traditional Latin beverage with its roots in Mexican, Central American and Spanish cultures. Horchata is now becoming popular in the US as a beverage as well as a flavor in various foods. Examples of Horchata flavoring can be found in ice cream, franchise coffee beverages, commercial energy drinks and drink mixes. While these products commonly contain dairy, most have marginal protein content. This concept formulation for a Horchata dry mix has a simple, clean ingredient list. It is fortified with Skim Milk Powder, Whey Protein Isolate and Whey Protein Hydrolysate. Together, they supply protein nutrition across a spectrum of digestion rates and deliver the protein equivalency of one cup of milk. Hilmar™ LH-SMP Low Heat Skim Milk Powder is made from fresh, pasteurized cow’s milk. It has a sweet, clean flavor. Hilmar™ 8360 Instantized Whey Protein Hydrolysate is a unique instantized 80% whey protein hydrolysate that is highly dispersible. It has been enzymatically hydrolyzed to produce a mixture of peptides and free amino acids for enhanced nutritional and functional benefits. Hilmar™ 9010 Instantized Whey Protein Isolate is produced with a special agglomeration and surface treatment to enhance its dispersibility and quick hydration into solution. Clean flavor, acid and heat stability and superior protein nutrition make Hilmar™ 9010 an outstanding choice for dry mix beverages. Hilmar whey proteins are complete proteins providing the essential amino acids in an optimum blend for human consumption. All HilmarTM whey proteins have a PER of 3.2, a “perfect” PDCAAS of 1.00 and have a low glycemic load at 2 per 100 grams for concentrates and <1 for whey protein isolates.
[Show full text]
DEMONSTRATION Instant Cheese Bioplastic WGBH EDUCATIONAL FOUNDATION WGBH GRATEFULLY ACKNOWLEDGES the CONTRIBUTION of the MATERIALS RESEARCH SOCIETY
DEMONSTRATION Instant Cheese Bioplastic WGBH EDUCATIONAL FOUNDATION WGBH GRATEFULLY ACKNOWLEDGES THE CONTRIBUTION OF THE MATERIALS RESEARCH SOCIETY. 2010 54 © MAKING STUFF CLEANER Demonstration ach year, we extract some 30 trillion tons of raw materials from Overview the Earth. We turn iron ore into steel cars, petroleum products intoE plastics, and metals into batteries. What happens to all those raw TITLE materials when the useful life of our stuff ends? Many end up in landfills Instant Cheese Bioplastic or at the bottom of rivers, lakes, and oceans. SHOW NOVA’s Making Stuff: Cleaner explores the rapidly developing science Making Stuff: Cleaner and business of clean energy and clean materials. The show follows innovative materials scientists as they work to invent cleaner materials DESCRIPTION to help solve environmental problems created by the production and In this two-part demonstration, use of automobiles, plastics, and batteries. These new materials— visitors will learn about bioplastic and see a simple bioplastic made including plastics made from sugar instead of petroleum and tires made by curdling milk with vinegar in a from orange peel oil—could provide the energy and materials we need process similar to cheese making. without polluting the Earth. OBJECTIVE Materials scientists are asking: Visitors will learn about bioplastic, • What if we lived in a zero-waste world where every product could be a material made of plant or animal recycled, reused, or composted? matter that is cleaner because it breaks down more easily in the • How can we replace dirty materials with cleaner biomaterials? environment than petroleum- based synthetic plastics. Science Background OTHER KEY TALKING POINTS Materials scientists are developing The word plastic has many meanings.
[Show full text]
Case Specific Nutrition 'Daily Whey' Recipes
Case Specific Nutrition ‘Daily Whey’ Recipes Smoothie (30g Protein, 12g Fat, 30g Carbohydrate) = 350 kcal 1-scoop Vanilla ‘Daily Whey’ Protein Powder (24g Protein, 1.5g Fat, 4g CHO) 8oz BD Almond Breeze Unswtnd Almond & Coconut Blend (1g Pro, 3g Fat, 7g CHO) 1 Tbsp Natural Peanut Butter (4g Protein, 8g Fat, 4g CHO) 1 serving of Fruit (1/4 cup of berries, ½ cup of apple, banana, or grapes) (15g CHO) Blueberry Vanilla Protein Pancakes (50g Protein, 60g CHO, 4g Fat) = 475 kcal 1 Scoop Vanilla ‘Daily Whey’ Protein Powder (24g Protein, 1.5g Fat, 4g CHO) ½ cup Blended Oats or 1/3 cup Buckwheat Flour (30g CHO, 5g Protein, 1.5g Fat) 1 tsp Baking Powder 2 egg white (8g Protein) ¼ cup Plain non-fat Greek yogurt (12g Protein, 6g CHO) 2oz Milk of Choice (Low-fat Milk, Almond Milk, Coconut Milk) (4g CHO max) 1 tsp Vanilla extract ¼ cup blueberries (15g CHO) ***Apply 1 Tbsp of Peanut Butter to your pancakes as a topping once completed. Post-workout PrOatmeal (55g CHO, 12g Fat, 40g Protein) = 490 calories ½ cup of Oats (27g CHO, 2g Fat, 5g Protein) ½ scoop Vanilla ‘Daily Whey’ Protein Powder (4g CHO, 1.5 Fat, 24g Protein) 4 oz Skim Milk (6g CHO, 0g Fat, 4g Protein) 1 Tbsp of Peanut Butter (4g CHO, 8g Fat, 4g Protein) 1 Serving of Fruit (1/4 cup of berries, ½ cup of apple, banana, or grapes) (15g CHO) 4-6 oz water to cook oats 1 tsp cinnamon or pumpkin spice *Women can use a half scoop and either less oats, less fruit, or no milk.
[Show full text]
Curds Recipe
Basic Curds for Fresh Cheeses The first bit of magic in making cheese is turning milk into curds and whey. Once you have these precious curds, you can make dozens of different kinds of fresh cheeses. Though there are many steps and some things that must be done exactly, there is still plenty or room for experimentation and creativity. Don’t be afraid to play around some after you make a few batches and get the hang of it. And don’t get stuck on just cow milk. You can use this recipe for goat or sheep milks too or blend different milks together. Prep Time: Equipment: 30-45 minutes of work Double boiler 2-10 hours of waiting Skimmer Ingredients: Thermometer 2 gallons milk (raw or pasteurized) Scale ½ pint buttermilk Long thin knife ½ tsp single strength liquid rennet or ¼ tsp of double strength Butter muslin 2 tbs – ½ cup mother culture or Spatula or large spoon 1 packet of direct set culture Colander 16-24 grams non-iodized salt Cheese mold (optional) Spices/flavorings (optional) Ripening: It is important that you lower the PH of your milk before coagulating with rennet. Raw milk will ripen and become more acidic quite nicely on its own. Pasteurized milk needs some help. It is possible to use lemon juice, citric acid powder or even yogurt, but I recommend using cultured buttermilk. 1. Add milk to double-boiler and heat until 85˚ F. 2. If using direct-set culture, follow instructions on packet for amounts and sprinkle on surface of milk. Allow to rehydrate for 2 minutes and then stir with skimmer using an up and down motion until fully incorporated.
[Show full text]
Mediterranean Diet Guidelines
Mediterranean Diet How should I eat? You should strive to eat a diet rich in cold‐water fish, healthy fats from olives, nuts and avocados, and low glycemic, high fiber veggies, fruits, grains and legumes. General Guidelines • Choose organic, seasonal and locally‐grown foods whenever possible • Choose your veggies from a rainbow of colors • High Fiber Carbs –focus on whole foods that have been minimally processed • Minimize gluten‐containing grains – wheat, rye, barley and even oats may cause digestive and other health issues • Low Glycemic Fruits – limit to 1‐2 servings per day of fruits listed below • Avoid trans fats, hydrogenated oils and fatty cuts of meat that are high in saturated fats • Animal protein guidelines – select lean cuts of meat (loin vs. rib), organic poultry, wild‐caught vs. farm‐raised cold‐water fish and seafood, wild game, and omega‐3 enriched eggs • Dairy sensitivities and lactose intolerance are common and may create gastrointestinal discomfort and other health problems. Talk to your health care practitioner about enzyme therapy for lactose intolerance and testing for dairy sensitivities. If you need to eliminate dairy altogether, take measures to ensure adequate calcium, magnesium and vitamin D levels are consumed • Water – Drink 8 glasses per day, limit fluids to 4‐8 oz. during meals • Enjoy the process of eating! Don’t rush, chew your food thoroughly and avoid eating while watching TV or working at your desk. • Healthy snack guidelines – If you include snacks, be sure to lower your serving sizes during meals to account for the additional snack calories o If you have the snacking gene you will be dividing overall calories to include 3 meals and 1‐2 daily snacks o If you DON’T have the snacking gene, you will divide calories into 3 meals and 0‐1 snack per day © 2011 JJ Virgin & Associates, Inc.
[Show full text]
The Dairy Industry Steps Towards Sustainability What's Inside
DWisconsin airyCenter for Dairy Research Pipeline A Technical Resource for Dairy Manufacturers Volume 20 Number 3 2008 The dairy industry steps towards sustainability High prices for energy, disappearing ocean fisheries, contaminated ground water, and climate change. You may have read about these issues in newspapers or blogs, or perhaps watched a documentary on television. Earth’s problems can seem insurmountable, the answers both discouraging and slow in coming. Perhaps that is why the concept of sustainability is gaining recognition, it suggests a path, a method, an option we can start to implement. In a 1987 United Nations report, Norwegian prime minister Gro Harlem Brundtland defined sustainability as “Ömeeting the needs of the present without compromising the ability of future generations to meet their own needs.” Back in 1971, economist Nicholas Geoegescu-Roegen offered some sustainable daily rules; “ Renewable resources such as fish, soil, and groundwater must be used no faster than the rate at which they regenerate. Non-renewable resources such as minerals, and fossil fuels, must be used no faster than renewable substitutes for them can be put in place. And, pollution and wastes must be emitted no faster than natural systems can absorb them, recycle them, or render them harmless.” Rising energy costs and increasing levels of green house gasses like carbon dioxide (CO2) have influenced today’s increasing interest in sustainability. What will this mean for the dairy industry? We don’t know yet, but we have a few ideas. The first Sustainability Summit for U.S. Dairy gathered in June at the Applied Sustainability Center at the University of Arkansas in Rogers, Arkansas.
[Show full text]
Milk Protein Product Fact Sheet
Milk Protein Products - What Are They and What Role Do They Play in Lactose Reduced (Low “Carb”) Foods? Dave Barbano ([email protected]) Professor, Food Science Director, Northeast Dairy Foods Research Center Cornell University, Ithaca, NY 14853 March 10, 2009 Low “Carb” Dairy Foods and Ingredients. The popularity of low-carb diets (for example, Atkins diet) has focused the attention of the American consumer on the carbohydrate content of their diet and of individual foods. Obesity, and being over weight, has been identified as a major health problem for the American public. Many consumers are looking for dietary strategies to control their weight. The low carbohydrate approach of the Atkins diet was very popular and the food industry is responding by producing foods that support this and related dietary weight control strategies. The major carbohydrate in milk is lactose, sometimes called milk sugar. Approximately, 40% of the solids in milk as it leaves the farm is lactose (carbohydrate). Lactose is one molecule of glucose and galactose connected together. Some people cannot digest lactose (i.e., lactose intolerance) because they do not have sufficient activity of an enzyme (lactase) in their digestive system to digest lactose. Thus, consumption of milk causes stomach upset in these individuals. These individuals usually stop consuming dairy products. The dairy industry has offered “lactose-reduced” milks to lactose intolerant consumers for many years, but these products are not reduced in carbohydrate content. Lactose-reduced milk has had the lactose broken (into its two simple sugars, usually 70 or 100%) by adding the enzyme lactase (at the factory).
[Show full text]
Smoothie Create Your Own
Smoothie Create Your Own START with- 2 to 3 HEAPING Tablespoons Whey/Pea Protein Powder (TerasWhey & Standard Process brands available at Stucky) Step 1 Choose Your Fruit – 1 to 2 cups fresh or frozen: • Banana • Raspberries • Strawberries • Pear • Apple • Peach • Kiwi • Blueberries • Blackberries • Mango Step 2 Choose Your Base – Pick One (Unsweetened) Liquid 1.5 cups (Also may add ½ cup plain low fat Greek Yogurt): • Almond Milk • Coconut Milk • Coconut Water • Hemp Milk Products* Available @ Stucky Chiropractic • Green Tea • Iced Coffee • Almond Milk (Chocolate) • Filtered Water Step 3 Choose Your Greens – 1 BIG HANDFUL : • Kale • Spinach • Collards • Swiss Chard • Beet Greens • Arugula • Dandelion Greens *Sample. Many flavors, & other products available Step 4 Supercharge It – (Use Dynamic Greens plus any other option) : • 1-2 Teaspoons Dynamic Greens (from Stucky) • 1 Tablespoon Chia Seeds • 2 Tablespoons Avocado • 1 Teaspoon – 1 Tablespoon Coconut Oil//Fish Oil • 1 Tablespoon Bee Pollen • 1 Tablespoon Almond/Cashew Butter • 1 Tablespoon Hemp Seeds • 1 Tablespoon Wheatgrass • 1 Tablespoon Sprouts • 1 Tablespoon Ground Flaxseeds/Sesame Seeds • Probiotic • 1 Tablespoon Raw Cocoa Powder • 1 Teaspoon Fresh Herbs Step 6 Add ONE Sweetener – Optional : • 1 Teaspoon Stevia/Xylitol • 1 Teaspoon Honey • 1-2 Teaspoons Vanilla/Almont Extract etc. • 1-2 Teaspoons Cinnamon/Nutmeg • 1 Teaspoon Maple Syrup • 1 Teaspoon Chopped Dates/Figs Step 7 Blend It Up – Serve it Shake in shaker cup, Blend in mixer, juicer or Bullet style blender. Then drink smooth, or pour over ice. Another serving idea is to pour mixture into Popsicle makers and freeze – Enjoy later. Smoothie Recipes All recipes serve 1 person – To Supercharge any recipe… Add 1-2 tsp.
[Show full text]
An Integrated Approach for the Valorization of Cheese Whey
foods Commentary An Integrated Approach for the Valorization of Cheese Whey Francisco J. Barba Nutrition and Bromatology Area, Department of Preventive Medicine and Public Health, Food Science, Toxicology and Forensic Medicine, Faculty of Pharmacy, Universitat de València, Avda. Vicent Andrés Estellés, s/n 46100 Burjassot, València, Spain; [email protected]; Tel.: +34-96-3544-972; Fax: +34-96-3544-954 Abstract: Taking into account the large amount of whey that is produced during the cheese pro- duction process and the constant demand by society for more sustainable processes, in accordance with Sustainable Development Goals (SDGs) and the circular economy concept, it is necessary to adapt two-unit operations into a single process, allowing us to not only valorize a part of the whey but the whole process, which is known as bioprocess integration. In this sense, the adaptation of different processes, for example, physicochemical (micro, ultra and nanofiltration) and fermentation, that are commonly used to obtain proteins, lactose and other compounds with different activities (antioxidant, antifungal, etc.) could be integrated to achieve a complete recovery of the cheese whey. Likewise, keeping in mind that one of the main drawbacks of cheese whey is the great microbial load, some innovative processing technologies, such as high hydrostatic pressures, electrotechnologies and ultrasound, can allow both the development of new foods from whey as well as the improvement of the nutritional and organoleptic properties of the final products prepared with cheese, and thus reducing the microbial load and obtaining a safe product could be incorporated in the cheese whey valorization process. Keywords: cheese; whey; valorization; innovative approaches; biorefining Citation: Barba, F.J.
[Show full text]
Comparative Assessment of the Acute Effects of Whey, Rice and Potato
nutrients Article Comparative Assessment of the Acute Effects of Whey, Rice and Potato Protein Isolate Intake on Markers of Glycaemic Regulation and Appetite in Healthy Males Using a Randomised Study Design Helena Tiekou Lorinczova 1, Sanjoy Deb 1, Gulshanara Begum 1 , Derek Renshaw 2,† and Mohammed Gulrez Zariwala 1,*,† 1 Centre for Nutraceuticals, School of Life Sciences, University of Westminster, 115 New Cavendish Street, London W1W 6UW, UK; [email protected] (H.T.L.); [email protected] (S.D.); [email protected] (G.B.) 2 Centre for Sport, Exercise and Life Sciences, Institute of Health & Wellbeing, Coventry University, Priory Street, Coventry CV1 5FB, UK; [email protected] * Correspondence: [email protected]; Tel.: +44-20-7911-5000 (ext. 65086) † These authors contributed equally to this work. Abstract: Global protein consumption has been increasing for decades due to changes in demo- graphics and consumer shifts towards higher protein intake to gain health beneﬁts in performance nutrition and appetite regulation. Plant-derived proteins may provide a more environmentally Citation: Tiekou Lorinczova, H.; sustainable alternative to animal-derived proteins. This study, therefore, aimed to investigate, for the Deb, S.; Begum, G.; Renshaw, D.; ﬁrst time, the acute effects on glycaemic indices, gut hormones, and subjective appetite ratings of two Zariwala, M.G. Comparative high-quality, plant-derived protein isolates (potato and rice), in comparison to a whey protein isolate Assessment of the Acute Effects of in a single-blind, triple-crossover design study with nine male participants (30.8 ± 9.3 yrs). Following Whey, Rice and Potato Protein Isolate a 12 h overnight fast, participants consumed an equal volume of the three isocaloric protein shakes on Intake on Markers of Glycaemic different days, with at least a one-week washout period.
[Show full text]