how to bake with protein powder

How to Bake with Protein Powder.

Protein powder can increase your daily protein intake and make your baked goods more filling. Whey protein powder is a great addition to blueberry muffins, which are mixed with a combination of oat and almond flours. If you'd like quick brownies that are flavorful and filling, combine cocoa with protein powder, melted nut butter, and mashed bananas. For a simple breakfast, combine oats with protein powder and your favorite toppings. Bake the oatmeal cups in a muffin tin for simple, protein-packed breakfasts.

Ingredients.
Whey Protein Powder Blueberry Muffins.
1 cup (90 g) oat flour, 1/4 cup (24 g) almond flour, 3 egg whites, 1/2 cup (142 g) Greek yogurt, 1 cup (255 g) unsweetened applesauce.
2 tablespoons (21 g) honey, 1 teaspoon (5 ml) vanilla extract, 1 medium banana, peeled and mashed, 3 scoops (about 3/4 cup or 75 g) whey protein powder (plain or vanilla).
1 teaspoon (2 g) cinnamon, 1 1/2 teaspoons (7 g) baking powder, 1/2 teaspoon (2 g) baking soda, 1 teaspoon (2 g) orange zest or lemon zest.
1 cup (150 g) blueberries (fresh or frozen).
Makes 12 muffins

Protein-Powder Brownies.
3 medium, overripe bananas, 1/2 cup (125 g) smooth nut or seed butter (such as peanut, almond, soy, or sunflower).
1/4 cup (25 g) cocoa powder, 1 to 2 scoops (1/4 to 1/2 cup or 25 to 50 g) protein powder (paleo, vegan, or casein).
Makes about 9 brownies.

Protein Powder Oatmeal Cups.
3 cups (270 g) rolled oats, 3 scoops (75 g) protein powder, 1 teaspoon (4 g) baking powder, 1 teaspoon (2 g) ground cinnamon.
1/2 teaspoon (2.5 g) sea salt, 2 eggs, 1 teaspoon (5 ml) vanilla extract, 1/2 cup (128 g) unsweetened applesauce.
1/2 cup (142 g) plain Greek yogurt, 2 tablespoons (30 ml) coconut oil, melted, 1/4 cup (85 g) honey, 1 cup (240 ml) unsweetened almond milk.
2 tablespoons (20 g) hemp seeds, 6 tablespoons (63 g) chocolate chips, optional, 3/4 cup (192 g) blueberries, optional, 1 tablespoon (16 g) peanut butter, optional.
Makes 12 cups

Method 1 Using Protein Powder in Baked Goods.

1. Decide what protein powder to use. Buy protein powder online, from the grocery store, from a vitamin and supplement store, or from your local natural grocers. Since protein powders are derived from different sources, choose one based on your own health needs. Consider using: Whey or casein protein powders, which are easy to digest and include all of the essential amino acids.

Soy protein powder, which can boost bone density and reduce cholesterol.

Plant-based proteins, which can be made from hemp, rice or peas are good gluten-free and vegan choices.

2. Include moisture and fat in the recipe. Recipes that include protein powder usually have more moisture and fat because these are absorbed by the protein powder. Don't cut back on the moisture or fat because your baked goods won't have as much flavor and they'll be tough or rubbery.

Foods that add moisture include bananas, Greek yogurt, cottage cheese, cooked sweet potatoes and beets, pumpkin puree, and applesauce.

Fats used in baked goods include coconut butter, nut and seed butters, butter, and lard.

3. Avoid using too much protein powder. Don't be tempted to substitute most or all of the flour in a recipe with protein powder or the recipe won't turn out. Ensure that the batter for your baked goods isn't more than 50% protein powder or the food will be tough and dry.

4. Use the powder in recipes for breads, muffins, and cupcakes. Protein powder is great for baking because it's easy to add without changing the flavor of the food, especially if you use an unflavored protein powder. Protein powder works well in quick breads, muffins, pancakes, granola bars, and cupcakes.

Some recipes may specify which protein powder to use. If the recipe doesn't specify, use the protein powder that you're the most comfortable with using.

5. Make smart substitutions. If you'd like to use a different protein powder than the one that's recommended in your recipe, you can make a few swaps. You can substitute the same type of protein powder, but avoid substituting a completely different type of protein. Specifically, don't use a whey or casein-based protein powder in a recipe that calls for a plant-based protein powder.

If you're substituting a plant-based protein powder such as pea protein powder for another plant-based protein powder such as hemp powder, you can safely make substitutions.

Method 2 Baking Whey Protein Powder Blueberry Muffins.

1. Preheat the oven to 350 °F (177 °C) and prepare a muffin tin. Spray a 12-hole muffin tin with cooking spray or line it with muffin liners. Set the tin aside.

2. Mix together the egg whites, yogurt, applesauce, honey, vanilla extract and mashed banana. Get out a large mixing bowl and place 3 egg whites into it. Add 1 peeled banana and mash it a little. Mix in 1/2 cup (142 g) of Greek yogurt, 1 cup (255 g) of unsweetened applesauce, 2 tablespoons (21 g) of honey, and 1 teaspoon (5 ml) of vanilla extract.

You can discard or save the egg yolks for another recipe.

3. Stir the oat flour, almond meal, vanilla whey protein powder, cinnamon, baking powder, baking soda, and orange zest. Get out another mixing bowl and measure 1 cup (90 g) of oat flour into it. Stir in 1/4 cup (24 g) of almond flour, 3 scoops (about 3/4 cup or 75 g) of plain or vanilla whey protein powder, 1 teaspoon (2 g) of cinnamon, 1 1/2 teaspoons (7 g) of baking powder, 1/2 teaspoon (2 g) of baking soda, and 1 teaspoon (2 g) of orange or lemon zest.

4. Stir the wet mixture into the dry mixture. Pour the wet ingredients into the bowl with the dry ingredients and stir them until they're incorporated. The muffin batter should be smooth.

5. Fill the muffin tin and spread the blueberries on top. Use a cookie scoop or spoon to fill each hole in the muffin tin 3/4 full with batter. Get out 1 cup (150 g) of blueberries (fresh or frozen) and put about 8 berries on top of each muffin.

Avoid pushing the blueberries into the muffin batter or they may sink to the bottom.

6. Bake the blueberry muffins for 20 minutes. Put the muffin tin into the preheated oven and cook the muffins until they're golden brown and firm to the touch. If you insert a toothpick or cake tester into the center of a muffin, it should come out clean.

7. Serve or store the blueberry muffins. Let the muffins cool for a few minutes before you serve them. Store the cooled blueberry muffins in an airtight container in the refrigerator for 3 to 4 days.

Things You'll Need.

Whey Protein Powder Blueberry Muffins : Measuring cups and spoons, 12-hole muffin tin, 2 mixing bowls, Spoon or spatula, Toothpick or cake tester.

Method 3 Making Protein-Powder Brownies.

1. Preheat the oven to 350 °F (177 °C) and prepare a baking dish. Get out an 8 x 8-inch (20 x 20-cm) baking dish or a small loaf pan. Spray it with cooking spray to prevent the brownies from sticking.

2. Melt the nut or seed butter. Put 1/2 cup (125 g) of smooth nut or seed butter into a microwave-safe bowl or small saucepan on the stove. Microwave the nut or seed butter for 20 to 30 seconds or heat it over medium-heat on the stove. Heat the nut or seed butter for a few minutes, so it melts.

3. Put the bananas, cocoa powder, protein powder, and melted nut butter into a blender. Peel 3 medium, overripe bananas and put them into a blender. Add 1/4 cup (25 g) of cocoa powder, 1 to 2 scoops (1/4 to 1/2 cup or 25 to 50 g) of protein powder, and the melted nut or seed butter.

Avoid using whey protein powder for this recipe, because it will make the brownies gummy. Instead, use plant-based, soy, or vegan protein powder.

4. Blend the ingredients for 30 seconds. Put the lid on your blender and turn it on for about 30 seconds, so the brownie ingredients are completely combined and smooth.

5. Spread the batter in the pan and bake the brownies for 20 minutes. Scoop the batter into the greased baking dish. Use an offset spatula to spread the batter evenly. Put the dish into the preheated oven and bake the brownies for 20 minutes.

6. Check the brownies and remove them from the oven. Insert a toothpick or cake tester to see if the brownies have finished cooking. The tester or toothpick should come out clean. If it doesn't, return the brownies to the oven for another 3 to 5 minutes. Remove the cooked brownies and let them cool completely in the pan.

7. Slice and serve the protein powder brownies. Cut the brownies into as many pieces as you like. You should be able to get around 9 standard sized brownies. Refrigerate any leftover brownies in an airtight container for 3 to 4 days.

You can also freeze the brownies for 4 to 6 months.

Things You'll Need.

Protein-Powder Brownies : 8 x 8-inch (20 x 20-cm) baking dish or a small loaf pan, Measuring cups, Spoon, Microwave-safe bowl or small saucepan, Blender, Toothpick or cake tester, Knife.

Method 4 Baking Protein Powder Oatmeal Cups

1. Preheat the oven to 350 °F (177 °C) and grease a muffin tin. Spray a 12-hole muffin tin with cooking spray or brush it with melted coconut oil. Set the pan aside.

2. Mix the oats, protein powder, baking powder, cinnamon, and sea salt. Get out a large mixing bowl and place 3 cups (270 g) of rolled oats into it. Add 3 scoops (75 g) of protein powder, 1 teaspoon (4 g) of baking powder, 1 teaspoon (2 g) of ground cinnamon, and 1/2 teaspoon (2.5 g) of sea salt. Stir until the dry ingredients are combined.

3. Whisk the eggs, vanilla, applesauce, Greek yogurt, coconut oil, honey, and almond milk. Get out another mixing bowl and crack in 2 eggs. Whisk in 1 teaspoon (5 ml) of vanilla extract, 1/2 cup (128 g) of unsweetened applesauce, 1/2 cup (142 g) of plain Greek yogurt, 2 tablespoons (30 ml) of melted coconut oil, 1/4 cup (85 g) of honey, and 1 cup (240 ml) of unsweetened almond milk until they're combined.

4. Stir the wet ingredients into the dry ingredients. Pour the wet ingredients into the bowl with the dry ingredients and stir until they're just combined.

5. Spoon the batter into the tin. Divide the batter evenly between the 12 holes of the greased muffin tin.

6. Sprinkle the hemp seeds and optional toppings over the batter. Measure 2 tablespoons (20 g) of hemp seeds and scatter them evenly over the batter in the muffin tins. Decide if you'd like to top the oatmeal cups with chocolate chips, blueberries, or peanut butter. If so, sprinkle 6 tablespoons (63 g) of chocolate chips or 3/4 cup (192 g) of blueberries over the batter.

For a peanut butter drizzle, melt 1 tablespoon (16 g) of peanut butter in a microwave-safe container for 10 seconds and drizzle it over the batter.

7. Bake the oatmeal cups for 15 to 20 minutes. Put the tin into the preheated oven and cook the cups until they become golden and completely cooked throughout.

8. Cool the oatmeal cups for 20 minutes. Remove the tin from the oven and let the oatmeal cups cool completely in the tin before you take them out. Serve the cold oatmeal cups or store them in an airtight container at room temperature for up to 5 days.

To freeze the oatmeal cups, store them in an airtight container for up to 4 months. To reheat them, remove 1 to 2 cups and heat them in the microwave for 20 to 30 seconds.

Things You'll Need.

Protein Powder Oatmeal Cups : Measuring cups and spoons, 12-hole muffin tin, 2 mixing bowls, Spoon or spatula.

Januari 13, 2020

how to decorate your home for diwali

How to Decorate Your Home for Diwali.

Diwali, the Hindu festival of lights, is celebrated every autumn in the northern hemisphere and every spring in the southern hemisphere. It usually falls between mid-October and mid-November. Celebrations may involve family feasts, colorful decorations in homes and temples, and prominent displays of light. Making or buying festive illuminations and decorations for your house is a great way to decorate your home for Diwali.





Adding Festive Decor to Your Home



Clean your home thoroughly before you decorate. Dust, sweep, do the laundry, clean all the rooms. It's customary to thoroughly clean your home to help welcome the Goddess Lakshmi, the Goddess of wealth and fortune, during the celebrations. Diwali also marks the start of the new year, so getting rid of old clutter and negativity feels like a fresh start for many.

Many Hindus and even non-Hindus also wait for Diwali to redecorate and paint their walls. To add some extra style without painting the whole house, you might sponge paint your room or just a single wall.

Usually, the guests and relatives are seated in the living room during celebrations. So you can take a little extra care to decorate your living room. Don't worry if your living room is not very big or fancy; having a clean, aromatic and well-lit room does the trick.



Use colored rice, sand, or painted materials to create rangoli. Rangoli, traditional art designs made on the floor during Diwali and other Hindu festivals, are traditionally made of colored granular substances, such as rice or sand. You can buy stencils to make rangoli on your own floor easily, or you can use chalk to draw the design for your own rangoli on the floor. Then use a funnel with a small opening to slowly pour the rice or sand on top of the design.

You can usually buy colored rice or sand at arts and crafts stores. However, you can also create your own colored rice by mixing 1 cup (240 mL) of rice, 1 teaspoon (4.9 mL) of vinegar, and 10 drops of food coloring in a container, covering the container, and shaking the ingredients together for 2 minutes. Make any pattern of your choice like flowers, the Goddess Lakshmi, a Mandala, etc.

If you’re on a budget or simply don’t want to deal with the hassle, simply paint elaborate designs on cardboard or pieces of wood and lay these on the floor as your rangoli. Make your wooden rangoli more elaborate by placing stones, mirrors, or beads on top of them to enhance the painted designs.

The general purpose of rangoli is to add decoration to your home and to bring good luck for your family. In some parts of South Asia, unmarried young women draw rangoli during the month of Margazhi to welcome the god Thirumal into their home and to hopefully find a husband in the near future.



Hang a colorful toran from your door. Buy and hang up prefabricated toran/bandankar or make your own out of greeting cards, craft paper, glitter, and beads. To keep with tradition, add marigolds or mango leaves to your toran and hang it across the outside of your front door for an auspicious and colorful piece of decor.

Most toran have flowers or leaves on them. However, if you don’t have any fresh flowers, you can also fold paper flowers or [[Fold a Paper Leaf|leaves out of decorative paper, or simply cut pieces of cardboard or craft paper into flower shapes and hang these from the toran.

Beyond simple decoration, toran also serve a religious purpose: they’re used to attract and welcome Lakshmi, the goddess of wealth, into your home.



Put up Tanjore paintings to brighten your prayer room. Many people take time during Diwali to add decorations to the prayer room in their house and make it exceptionally clean. To enhance your prayer room’s aesthetic, hang vividly colored Tanjore paintings in it and illuminate them with soft lighting.

For a more decorative look, hang paintings that also contain gold, glass beads, or precious gems.

Tanjore paintings are generally used as devotional icons. If you’re hanging paintings, especially for Diwali, they should ideally be compositions of Hindu gods, goddesses, or saints.



Decorate your walls with colorful paintings, murals, and designs. You don’t need to limit your wall decorations to your prayer room. If you have more paintings and murals, hang them on every wall in your house to make every room brighter and more colorful.

If you don’t have any paintings or murals, consider making your own wall decor out of old CDs, newspapers, greeting cards, craft paper, or just pieces of cloth.

Painting traditional motifs and designs on your walls is a great way to add vibrancy and color to your walls, as long as you’re willing to paint over them later!



Add color to your home by hanging garlands of flowers or pompoms. String together colorful bunches of flowers, pompoms, crepe paper art or any other vibrant and lightweight pieces of decor. Then, drape these garlands from the ceilings and across your household items to add a final bit of color to your home.

Any species of flower will do for your garlands, so long as they’re colorful! Get creative and make paper ring decorations and make shapes and patterns on the walls. These are cheap and easy to customize for your decor.

There are some species of flower that are believed to be preferred by certain Hindu gods. For example, Kali prefers red hibiscus, Lakshmi’s favorite flower is lotus, Lord Ganesha enjoys marigold, and jasmine is Lord Hanuman’s favorite flower.

The lotus is a symbol of spiritual liberation and knowledge. The Goddess Lakshmi carries it in her hand.. Make your home more inviting to the Goddess Lakshmi by making lovely paper lotus flowers and placing them near the light display so she sees them clearly.



Illuminating Your Home



Make plain candles festive with pressed flowers. Embed flowers in a plain white candle by placing a small amount of glue on them and pressing them flat against the candle. Then, heat some clear wax in a double boiler to 150 °F (66 °C), dip the candle in the wax for 30 seconds, then dip it into cold water and dry.

You should be able to achieve your desired thickness with 1 dip in the wax. However, you can repeat the process of dipping the candle in the hot wax and then dipping it in the cold water until you achieve the preferred amount of thickness.

Make sure you dip the candle in and out of the wax in a smooth motion to avoid making it lumpy.

The water you use doesn’t have to be ice cold; it just needs to be colder than room temperature.

You can use flowers of any shape, size, or species to press into your candles, so long as they’re colorful! If you’d like your candles to have more religious significance, some examples of flowers preferred by Hindu gods include red hibiscus, lotus, marigold, and jasmine.

Make this activity fun for kids by having them fingerprint a design on your candles.



Draw henna designs onto plain white candles. Use henna paste and a henna tattoo cone to create beautiful, auspicious designs on your candles. Leave the henna designs to dry for at least 1 hour or overnight for best results.

Your designs can be anything you wish. Traditional henna motifs include flowers, stars, water drops, spirals, and leaves, but feel free to make your own design as well!



Decorate with diyas. Diya oil lamps are a very common decoration during Diwali, used throughout the Indian subcontinent. You can easily buy cheap earthen diyas. Alternatively, you can try using fruit or seashells for easy homemade diyas, as long as they're sturdy. To make your own unique and original diyas, carve out the inside of a piece of fruit and place a candle inside it, or simply put a candle in a large seashell with a flat bottom.

For best results, use a fruit with a rind that is easy to keep together and manipulate, like an orange or an apple.

You can also use prefabricated diyas made of more traditional materials, such as clay or brass. These can be bought at most South Asian grocery stores. Try making oil lamps at home. You can make them colourful and use the scented oil of your choice.

Diyas are very significant in Hinduism; they symbolize knowledge, enlightenment, and one’s submission to a higher power. If you have a special design in mind or are keen to make unique diyas of your own, you can create beautiful patterns on plain diyas with colours, flower, stones or even try using recycled materials.



Create interesting light displays with lampshades and lace candles. You can use traditional string lights that suit your decor, or make your own lampshades. Draw floral patterns, stars, or other designs on the sides of a small cardboard box and cut them out. Then, place the box over a lightbulb to create festive displays of light. Alternatively, wrap lace around a mason jar and place a candle inside to produce a similar effect.

Experiment with different colors and designs of lace to see which best create the atmosphere you’re trying to bring about in your home. For Diwali, colorful lace works best!

If you have access to a colorful cardboard box, use that instead of a plain box to make your lampshade more festive.

If you’d rather not make your own lampshade, there are plenty of prefabricated lampshades with cutouts available online or in home decor stores.



Wrap cinnamon sticks around your candles to spice up your home. Tie a number of cinnamon sticks around a mason jar or glass. Then, place a candle inside the glass and light it. Cinnamon candles not only add a woody theme to your home, but the heat from the candle will also cause the cinnamon sticks to release their fragrance and fill the area with the smell of cinnamon.

If your candle is relatively thick, simply place your cinnamon sticks directly against it and wrap them together with a rubber band.



Hang colorful strings of light bulbs and paper cups. Place colorful paper cups, seashells, or doilies over light bulbs on a string and hang them across the tops of your walls for a dazzling display of light and color. Or, simply opt for colorful varieties of fairy lights and hang these for an easy yet effective light display.

Colorful paper cups and doilies can be purchased at any crafting store. You might also be able to find seashells in crafting stores, although you can also just find them along the seashore.



Place lights inside colored glass bottles or jars to make lanterns. Find any empty glass bottles or jars that are lying around your house, especially ones that are colored, and make sure their interiors are clean. Then, place candles or light bulbs on the inside to make beautiful colored lanterns.

If you have empty bottles or jars that aren’t colored, simply cover them with bright cellophane paper to give them some color. You can also create designs in the paper for added effect.

You can make Mason jar candles and scented candles to fill your home with delightful fragrances.

For the best aesthetic appearance, use Mason jars and glass bottles with unique or elaborate shapes to them.

November 04, 2019