According to growing research, high quality protein like dairy (whey) and eggs yield the best results in terms of muscle growth and recovery. Every morning I have a smoothie to which I add the other necessary food groups to ensure I have my daily intake of food groups covered. Ie Carbohydrates in oats, high protein in milk powder and almond meal, greens from the garden, dried fruit, nut butters, flavour like cacao, cinnamon you get the idea.
I added up how much I had spent on purchasing a good whey protein powder to ensure I was getting adequate protein every day. I had spent over a $1000 AUD- yes, you read that correctly. I thought there has to be a better way.
Thanks to Serena Ball for the recipe – here it is, it’s now going to replace my previously online purchase and the price difference is $45AUD landed per kg versus $2.60 per kg in my kitchen. I keep mine in a sealed container in the refrigerator.
I bought the cheapest milk powder, oats and natural sweetener – I researched the “big brands” and they were double and in some cases triple the price. It all ends up in the blender and they are the exact same ingredients.
3 cups ( 240 grams) of dry powdered milk ( full fat or low fat depending on your needs)
1 cup (80 grams) instant rolled oats
½ cup Almond meal or 1 cup of whole almonds ( I had meal in the fridge I had to use up)
Sweetner of your choice ( I use Greenspoon natural stevia sweetner)
Place 1 cup instant dry milk powder in a dry blender with other ingredients.
1 cup oats
½ cup almond meal or 1 cup of whole almonds – I used 1 cup of meal as I had to use it up.
Pulse until smooth. Note you should do the cups of milk powder in stages. Don’t over blend the almonds or you will end up with nut butter instead of power.
Place the remainder of milk powder then pulse a few times to blend.
Store in fridge if not using within 2 weeks. (remember nuts can go rancid).
When adding to your smoothie mix add 1/2 cup of powder to 1 cup liquid.
1/2 cup of completed powder contains 180 calories, 12 grams protein ( and 8 essential nutrients)