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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:
- Wash the rice well and dry roast it on the pan on a slow flame for about 10 minutes till it is well done.
- Now grind the roasted rice, nutmeg, cardamom to a fine texture and keep aside.
- Grind together the dates, raisins, pistachios and coconut into coarse mixture.
- Mix the dry fruits and coconut with the rice flour, keeping aside 1 tbsp of the ground rice flour for forming the modaks.
- Add the sachet of chocolate whey protein to it.
- 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.
- 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:
- 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.
- 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.
- Mix the dry and wet ingredients together to form a dough. Use water if there are dry spots in the dough.
- 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.
- 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.
- 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:
- In a blender, add deseeded peaches and coconut water. Blend it well.
- To this mixture, add BodyFirst® Whey Protein Isolate in the blender and blend till uniform.
- Pour this mix in an ice tray and freeze it. Alternatively, pour this mixture in popsicle moulds and freeze it.
- 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:
- Add the oats, water, cinnamon and nutmeg powder in a utensil and bring it to a boil till the oats is cooked.
- Remove it from the flame and add the raisins and walnuts.
- 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:
- Mix all the ingredients and freeze is for 45 mins
- Take it out, churn the ice-cream with a spatula and freeze again.
- 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:
- Add lemon juice to warm milk and stir continuously for some time.
- Now let the mixture stand for an hour covered by a cloth.
- 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.
- 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.