Better Nutrition June 2019

TIPS FOR SUCCESSFULLY COOKING WITH
PROTEIN POWDER
Cooking with protein powder isn’t rocket science, but it’s also not something you can
do without any thought. Keep these tips in mind the next time you reach for your
power powder.
FLAVOR MATTERS: It’s important to pick the right flavor of protein powder for your
recipe. After all, chocolate protein powder may not go over too well in a soup.
Try stirring a berry-flavored powder into yogurt, mixing a vanilla powder in muffins,
and using a plain powder for savory applications.
HOLD THE WHEY: When used in baked goods such as muffins, whey or casein powders
have a tendency to cause a rubbery, less-tender texture if used too liberally. Generally,
you don’t want to replace more than 25 percent of the flour in a recipe with whey
protein powder or you’ll risk eating something that tastes like a tire. For better texture,
try using plant-based protein powders for baking purposes.
LIQUID ASSETS: When stirring whey or veggie powders into batters, add a little bit
more of a moisturizer such as yogurt, applesauce, or pumpkin purée to avoid dry
results. Also, don’t overmix the batter—stir gently just until everything is moist.
TURN DOWN THE HEAT: A slightly lower baking temperature—say 325°F instead
of 350—will help keep protein powder-infused baked goods moister.
BURY THE SCOOP: Many powders come with a scoop that is convenient when adding
the protein to items like smoothies. But for recipes such as muffins and pancakes,
where you want to use a specified amount, it’s best to measure out the powder using
measuring cups.
THE COVER UP: Some powders such as pea and hemp can impart earthy flavors to
dishes. Using ingredients like cinnamon, mashed banana, or cocoa can help mask
these tastes.
Banana Protein Muffins
Makes 12 muffins
These grain-free, banana-bread-like muffins
taste more naughty than they are. Enjoy one
as a quick snack or guilt-free dessert. If you
like, the hazelnut flour can be replaced with
almond flour.
2 large eggs
¼ cup milk or unsweetened dairy-free milk
3 medium-sized very ripe bananas, peeled
¼ cup honey or maple syrup
1½ cups hazelnut meal/flour
½ cup plain or vanilla plant-based protein
powder
1 tsp. cinnamon
½ tsp. baking powder
½ tsp. baking soda
¼ tsp. salt
½ cup dark chocolate chips
1. Preheat oven to 350°F. Place eggs, milk,
bananas, and honey in blender or food
processor, and blend until smooth. Blend
in hazelnut flour, protein powder,
cinnamon, baking powder, baking soda,
and salt. Stir in chocolate chips.
2. Divide batter among 12 standard-sized
greased or paper-lined muffin cups.
Bake 22–25 minutes until set and lightly
browned on top, so that a toothpick
inserted into center of muffin comes out
nearly clean. Let cool a few minutes
before unmolding and cooling completely
on metal rack. Chill up to five days.
Per muffin (with plant-based protein powder):
230 cal; 10g prot; 13g total fat (3g sat fat); 22g
carb; 30mg chol; 230mg sod; 3g fiber; 15g sugar
JUNE 2019 • 35