Are you a fitness lover? Are you using protein powder after workouts? If you got bored from the shakes, you can make these delicious protein smoothies for fastening the restoring of muscles. Also, these recipes are quite good for bulking diets. Moreover, these protein smoothies are the perfect choice for protein diets.
How to Improve Protein Intake in Smoothies
Do you believe that you get daily required protein? You’re exercising more, but are you having trouble getting enough protein? Then try these protein smoothies!
If you are interested in your health, you probably already know that smoothies are a great way to improve your diet and increase protein intake. You probably know that protein is an essential part of performing a proper diet without adding fat every day.
We have compiled healthy alternatives to increase protein intake without consuming more meat or protein powder.
Because of medical reasons or the lifestyle they follow, not everyone eats meat. It is also known that everyone does not like protein powders. Finally, we believe that this does not mean that you cannot have a balanced diet. We then share the smoothie recipes that we have compiled healthy alternatives to increase protein intake without consuming more meat or protein powders.
1. Chickpeas Protein Smoothie
Yeah, yeah, you didn’t hear it wrong. We haven’t lost our minds. Chickpeas are not only used for soup or cold starters. It is a protein-rich and low-calorie legume. So why not the chickpea smoothie? If you’re not saying that you’re a victim of prejudices.
A cup (250 g) of cooked chickpea, has only 100 calories and 22% of your daily protein that you need.
To prepare this protein-filled smoothie, you must first powder it. This way, you can make and store it whenever you need it. In it, you will need a good blender in the blades sharp. You can check the best blenders from the list below.
Now it’s time to answer the question of how to make the chickpea smoothie.
- 2 tablespoons of chickpea powder 30 g
- 1 slice of pineapple
- 1 cup of spinach 250 g
- 2 celery stalks
- 1 cup of almond milk 250 ml
- An ice cube
- Mix all ingredients until thoroughly mixed; then immediately.
2. Smoothie with cottage cheese
Who doesn’t like the taste and texture of cottage cheese? It looks like yogurt, creamy, and delicious. Moreover, without any added sugar, it gives a slight sweet flavor. Besides, cottage cheese is a healthy option that avoids the sudden increase in blood sugar and satisfies the desire to eat.
Because it is a dairy product, it is an excellent option to increase your protein intake. This smoothie is a great taste you have to taste. We highly recommend it!
The cottage cheese contains about 14 grams of protein per half-cup (125 g).
- 2 tablespoons of cottage cheese 30 g
- 1 cup of frozen raspberries 250 g
- 1 cup of coconut milk 250 ml
- 2 pieces of star anise
Mix all ingredients and consume immediately.
How to make cottage cheese? The trick at making cottage cheese at home.
The taste of yogurt and cheese made from fresh milk is still on our palates. Especially those milk-smelling, fresh cheeses… Recently, this tradition has been forgotten for a long time; our tables filled with more industrial cheese. But none can replace those cheeses. So let’s start to make our cheese at home. No, no, don’t be scared. From the most basic cheese making to the selection of milk, as we progress a little more from the cheese to the cheese will share everything with you.
So let’s start making delicious cheeses, where you’ll be rightly proud of saying! I did it ‘!
Raw or pasteurized: How important is the choice of milk?
Before we start making cheese, we want to clarify one of the most curious topics. One of the most asked questions about yogurt yeast is pasteurized milk or raw milk preferable. We prefer raw milk. Raw milk is structurally more suitable for cheese making. Pasteurized milk is free of all germs, longer-lasting dairy, but many processes undergo some structural changes. For this reason, it is more challenging to keep the yeast and make unleavened cheese.
It is the most logical method to use the pasteurization process in your home; therefore, if you want to make cheese at home, fresh, raw milk to be at hand. Thanks to the raw milk, you can easily reach the desired results. You may be disappointed with pasteurized milk.
Is cheese unleavened?
We want to clarify something before we start making cheese. Cheese can be obtained in two different ways in the house. As you can do using yeast, you can also prepare your cheeses without yeast. When you are using yeast, you can obtain a “sourdough” from local or organic products that you can trust in a nearby family. When you want to make, unleavened operations will be a little longer. In this case, you will need to use materials such as whey, lemon, or vinegar.
So don’t worry that you don’t have yeast. It is possible to make cheese as well. If you have yeast, with peace of mind, you can make delicious cheeses more practically. But be careful about the yeast. Healthy, unspoiled, must be preferred in the right conditions yeast. Now that we know about this, we’re starting to make cheese.
Let’s start with the classic: How to make cottage cheese at home?
Sometimes due to the structure of the milk, due to the imbalance of the temperature is cut when the milk is boiled. Milk is not poured at this stage. They are made from cottage cheese as misler. Cheeses contain less fat than other cheeses. Especially for those who are dieting and want to keep their weight under control will be an excellent choice to consume cottage cheese. Let’s see how it’s done. The process begins with the cessation of milk.
Best Protein source for smoothies.
- 1.5 kg. raw milk
- 1 lemon or 1/2 teacup of apple grape or vinegar
- 1 teaspoon salt to sweeten optional
Transfer your milk into a deep saucepan and start boiling at low heat.
Let your milk begin to boil.
Then add lemon juice or vinegar and mix. You will begin to observe cuts in your milk and fragmentation. After you see these cuts, boil for a few more minutes.
Start collecting the cheese with the help of a colander. Put all the cheese aside and put them on a clean cheesecloth.
Place a strainer under the cheesecloth. Place strainer and gauze on a deep container. Tighten the water nicely. In this way, soak all the water in the cheesecloth until filtered.
If you want to sweeten, add salt at this stage.
Your cottage cheese is ready when all its juice is filtered. You can store the cottage cheese in a container with a lid and store it in the refrigerator. Olive oil, thyme can be consumed with ingredients such as sweeteners. We recommend that you consume within a few days as it does not contain any preservatives. You can use the remaining water in the pot as whey by transferring it into the jar for your next cheese productions.
3. Pumpkin Core Protein Smoothie
Even if you usually use two or three kinds of seeds, it is not new to provide your protein intake from seeds. However, eating pumpkin seeds, healthy fats, fiber, and protein is a delicious way to eat. You are also rich in magnesium; in this way, they help regulate blood pressure and maintain bone density. The only thing you need to pay attention to is the amount and quality of the seeds you eat.
Because they have high oil content, they can have a lot of calories. Modern versions are usually sold in various serving sizes and contain a lot of salt. That’s why you should buy a pumpkin seed. You can choose a core of shelled or unshelled, but it should be salt-free.
Two tablespoons of pumpkin seeds contain 5 grams of protein.
Pumpkin Core Protein Smoothie
- 1 pear
- 2 tablespoons pumpkin seeds 30 g
- 1 cup of cabbage 250 g
- 1 cup of soy milk 250 ml
First, mix and mix all the ingredients.
Add some cinnamon if you want to add extra flavor.
4. Soft Tofu and Chocolate Protein Smoothie
If you are away from lactose, you should eat tofu regularly or choose lactose-free milk and dairy products. Tofu has a smooth texture, which is an excellent alternative to cheese, and always has a pleasant and creamy structure.
In addition to being an excellent alternative to increase your protein intake, it contains essential amino acids. It is a unique natural recipe for removing hot flashes caused by menopause. It strengthens your bones with isoflavones that mimic estrogen.
120 grams of tofu provides 4 grams of protein.
Soft Tofu and Chocolate Protein Smoothie
- 1 frozen banana
- 1 tbsp powder cocoa 15 g
- 2 tablespoons soft tofu 30 g
- One teaspoon of honey 5 g
- 1 cup of baby spinach 250 g
- 1 cup of soy milk 250 ml
Combine all ingredients and mix until a creamy and soft blend is obtained.
You can use these protein smoothies to increase your protein intake.
Why are you still thinking? You’ve noticed that eating delicious protein choices isn’t too complicated. What’s more, these protein smoothies allow you to try new flavors.
Finally, we recommend that you include the materials we have mentioned in your daily diet. Even if you’re not used to them yet, you’ll get used to it and become healthier.