Whey Protein Isolate Recipes

Whey Modaks

Ingredients:

• 1 cup rice
• ½ cup grated coconut
• ½ cup deseeded fresh dates
• ½ cup raisins
• ½ cup pistachios
• 1 sachet chocolate –flavored Whey Protein
• A pinch of nutmeg
• 2 pods cardamom
• 1 tsp ghee (optional)

Method:

1. Wash the rice well and dry roast it on the pan on a slow flame for about 10 minutes till it is well done.
2. Now grind the roasted rice, nutmeg, cardamom to a fine texture and keep aside.
3. Grind together the dates, raisins, pistachios and coconut into coarse mixture.
4. Mix the dry fruits and coconut with the rice flour, keeping aside 1 tbsp of the ground rice flour for forming the modaks.
5. Add the sachet of chocolate whey protein to it.
6. Flatten the mixture on your hand and then close the palm around it tightly to shape it in to a ball and with a fork or with your fingers, give it the shape of a modak. Use a little ghee only if the mixture has gotten too dry and the modaks are not forming.
7. Sprinkle some whey protein and rice flour all around to hold the shape and serve immediately.

Per serving values:

Calories: 226 kcal
Carbohydrates: 40 g
Proteins: 12 g

Quick cookies without baking or Mango Fudge

Ingredients:

• 1 cup plain unflavoured oats
• 2 cups BodyFirst® Whey Protein Isolate (Mango Flavour) or 7 sachets of BodyFirst® Whey Protein Isolate (Mango Flavour)
• 2 bananas
• 1 cup hung curd
• ½ cup deseeded dates
• ½ cup black raisins
• ½ cup water

Method:

1. Dry roast oats and add it to a dry blender along with BodyFirst® Whey Protein Isolate (Mango flavour). Blend till the oats are finely powdered and the powder is uniform.
2. In a separate blender, blend together the hung curd, deseeded dates, raisins and bananas with water if required. The mixture should be thick and should not fall from a spoon easily.
3. Mix the dry and wet ingredients together to form a dough. Use water if there are dry spots in the dough.
4. Use a spoon to scoop some of the dough and flatten it on your palm to look like a cookie. Repeat this step till the dough is over.
5. Refrigerate the cookies without any cover for an hour and enjoy your high protein cookies. These can also be stored in air tight containers in the refrigerator for a week.
6. Alternatively, the dough could just be kept in a square container and stored in the fridge, like a fudge.

Serves 4 people.

Per serving values:

Calories: 285.2 kcal
Carbohydrates: 25 g
Proteins: 40 g
Fats: 2.8 g

Benefit: These cookies can be had as a pre workout snack. Three to four of these cookies or 1 cup of the fudge an hour before your workout will surely up your game. It can also be had as a healthy snack or to satisfy your sweet craving.

2. Sugar Free Whey Candies

Ingredients:

• ⅔ cup coconut water
• 6 deseeded peaches
• 1 sachet BodyFirst® Whey Protein Isolate (Mango Flavour)

Methods:

1. In a blender, add deseeded peaches and coconut water. Blend it well.
2. To this mixture, add BodyFirst® Whey Protein Isolate in the blender and blend till uniform.
3. Pour this mix in an ice tray and freeze it. Alternatively, pour this mixture in popsicle moulds and freeze it.
4. It can be had just like that or in a crushed form.

Serves 1 person.

Per serving values:

Calories: 198 kcal
Carbohydrates: 20 g
Proteins: 25 g
Fats: 3 g

Benefit: Candies can be had to cool down any time. They can also be converted into crushers with a generous topping of BodyFirst® Whey Protein Isolate and had post a workout.

Wholesome Porridge

Ingredients:

• 3 tbsp plain/unflavoured oats
• 1 tbsp chopped walnut
• 1 cup water
• ¼ tsp cinnamon powder
• ¼ tsp nutmeg powder
• 1 tbsp raisins
• 1 sachet BodyFirst® Whey Protein Isolate (Mango Flavour)

Methods:

1. Add the oats, water, cinnamon and nutmeg powder in a utensil and bring it to a boil till the oats is cooked.
2. Remove it from the flame and add the raisins and walnuts.
3. Next, add the sachet of BodyFirst® Whey Protein Isolate when at room temperature and mix well. More water can be added based on the desired consistency.

Serves 1 person.

Per serving values:

Calories: 330 kcal
Carbohydrates: 35 g
Proteins: 34 g
Fats: 6 g

Benefit: This is a quick and easy to make breakfast. It can also be had 2 hours before your exercise regime as a pre workout meal.

Ice cream

Ingredients:

• 1 cup cottage cheese*
• 1 frozen banana
• ½ cup BodyFirst® Whey Protein Isolate (Mango Flavour) or 2 sachets BodyFirst® Whey Protein Isolate (Mango Flavour)
• 3 tbsp chopped figs

Method:

1. Mix all the ingredients and freeze is for 45 mins
2. Take it out, churn the ice-cream with a spatula and freeze again.
3. Your ice cream is ready to be scooped and eaten immediately.

*Cottage Cheese Recipe

Ingredients:

• 1 litre whole milk
• ½ tsp lemon juice or citric acid
• ½ tsp salt
• 6 tbsp heavy cream

Method:

1. Add lemon juice to warm milk and stir continuously for some time.
2. Now let the mixture stand for an hour covered by a cloth.
3. Using the cloth as a strainer, strain the mixture. The whey will drain out and the curd will collect in the cloth. Allow this to stand for 5 min and then rinse with cool water. Continue this till it is cooled and squeeze till the curd is dry.
4. Transfer the curd from the cloth to a bowl and add the salt and heavy cream.

Serves 2 people.

Per serving values:

Calories: 328 kcal
Carbohydrates: 20 g
Proteins: 35 g
Fats: 12 g

Benefit: Serves as a healthy low fat and high protein dessert that can be relished any time.