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 recycle items into home decor

How to Recycle Items Into Home Decor.

Home decorating doesn't have to be expensive. You probably have many ordinary items that can find new life as decorations. So before you donate or dump anything, look at it with a creative eye. There might just be a way it can become part of your beautifully unique home.

Method 1 Using Garbage for Decor.

1. Make a lighted garland with old yogurt cups. A cute garland can be made with 10 empty yogurt cups of the same size. You'll also need gold acrylic paint, small paint brushes, a string of Christmas lights with 50 lights, thick ribbon, tulle netting, and an X-acto knife. You can get these supplies at a craft store.

To start, clean out the yogurt cups. You should also remove any plastic seals around the cups. Use the acrylic paint to paint the bottom halves gold. You may need to paint in two layers to get the color to stand out.

Cut about 80 strips of ribbon and tulle netting into 6 by 11.5 in (15 by 29 cm) strips. Alternating between and tulle netting and ribbon, tie bows along the wires of the Christmas lights.

Use the X-acto knife to cut a small "x" in the bottom of each yogurt cup. Push a yogurt cup through every fourth light. When you're done, you can hang your garland up in your home.

2. Create a jewelry holder with a wine bottle. If you have a clear wine bottle laying around, don't throw it away. You can make a jewelry container from the bottle. This can be a nice gift for yourself, or for a friend who wears jewelry. You'll need acrylic paint in your chosen color, gorilla glue, and an old salad plate.

Clean the wine bottle and remove any labels. Then, pour some acrylic paint into the bottle and swirl it around until the inside is painted. Add more paint if necessary. When the inside is roughly evenly coated with paint, pour the excess paint back into its original container.

Coat the bottom of the wine bottle with gorilla glue. Then, glue it to the salad plate. Set aside to dry for a day and then use your creation as a jewelry holder.

Once it’s dry, drape necklaces and bracelets around the mouth of the bottle.

3. Use newspaper or magazine pages to make a lampshade. If you subscribe to a magazine or local newspaper, tossing old papers may account for a lot of your waste. Instead of discarding old magazines or newspapers, use them to cover an old lamp. For this craft, you'll need a lampshade, old newspaper or magazine pages, Mod Podge, and a foam brush.

Use some scissors to vertically cut the newspaper or magazine pages into 1 inch (2.5 cm) strips. Apply a layer of Mod Podge to the lampshade. From here, apply the newspaper or magazine pages in strips until they cover the lampshade. Smooth out the paper as you go and trim any excess paper from the edges of the lamp.

When the lamp is covered, you should apply another layer of Mod Podge. This will give it a smooth, clean finish.

4. Glue rope around tin cans to make storage containers. With some twine, yarn, or braided or sisal rope and empty aluminum cans, you can make cute storage containers. Any kind of old can will work. You will also need a hot glue gun, scissors, and a plastic lid. You can use a plastic lid from something like a nut can as long as the diameter of the lid is at least 1⁄2 inch (1.3 cm) larger than the diameter of the can.

Begin at the bottom of the can. Apply a layer of glue around the can. Loop the rope around the can. Hold it in place until it’s dry. Then, apply another layer of glue around the can. Loop the rope up further, holding it in place, and let it dry. Keep going until you reach the top of the can and then cut the rope at an angle and glue the end to the edge of the can.

Take the plastic lid and apply glue all around the edge. Tie the rope around the edge and hold it in place until it’s dry. Circle the rope inward towards the center of the can, gluing it down as you go. When you reach the center, cut the rope off at an angle.

Method 2 Making Use of Old Kitchen Supplies.

1. Make cupboard handles with an old spoon and fork. If you have a spoon and a fork you no longer use, you can make a cute set of cupboard handles for your kitchen. At a craft or hardware store, get 4 aluminum screw posts. You should also get bonding glue. You might need to bend the utensils to get them to work for this project.

On one end of the fork, use the bonding glue to attach a screw post to the flattest area. Do the same with the spoon. Then, add another screw post to the other end of both utensils, making sure the screws are level with each other. Set the spoon and fork aside in a safe place to dry for 20 minutes. If you want, you can spray paint the new handles for a pop of color.

Remove the existing handles from a cabinet in your kitchen. Screw your new spoon and fork handles into the cabinet. You may have to drill new holes in the cabinets to correspond with the new handles.

2. Use a mason jar as a soap dispenser. Mason jars that once contained jams can be repurposed as soap dispensers for your bathroom. You will need to purchase a speed steel drill bit, which goes for about $10 at a hardware store, to do this craft. You'll also need a soap pump. You can use the pump from an old lotion bottle or buy a pump at a craft store.

Mark the center of the mason jar's lid. From there, drill a hole in the lid big enough to feed the soap dispenser pump through.

Fill the jar with soap. Screw the lid back on. You should now be able to pump soap through the mason jar.

3. Turn old glassware into fun display domes. If you have any old glasses, particularly stemless wine glasses, you can create cute display domes. Tumblers and canning jars also work well. Using an adhesive glue, glue a small decoration on the bottom of each glass. The decoration is up to you. You can purchase small figurines at a craft store, or use old knick-knacks from around your house.

You can place these domes over a variety of objects. You can use old figurines, photographs, or any other tiny item you'd like to display. Leave the domes in areas on the house, like a buffet table, for display.

4. Stamp gift wrap using wine corks. If you're making crafts around the holidays or a loved one's birthday, you can make a cute decorative wrapping using wine corks as stamps. You'll need some kind of craft paper or solid colored wrapping paper, an x-acto knife, acrylic paint, and glitter.

If you want to do a snowflake pattern, use the x-acto knife to carve 4 small triangles into the cork. If you want to simply use a dot design, leave the cork alone.

Wrap your gift in the kraft paper or blank paper. Then, dip the cork in the paint. Use scrap paper to blot off excess paint. From here, stamp your pattern onto the gift. Then, sprinkle the paint with some glitter. Let the package dry, and then decorate with a bow and ribbon as you wish.

Method 3 Making Crafts with Old Clothes.

1. Use a mitten to make a seasonal penguin doorstop. If you have an old mitten, you can use this to make a seasonal penguin doorstop. You will need an old black mitten, a needle and thread, a sewing machine, felt in orange, red, and white, Ziplock bags, 2 cups (~434 g) of sand, as well as a pair of sewing scissors.

Turn the mitten inside out. Sew closed the thumb opening and then turn the mitten right side out.

Take your white felt and cut an oval shape out of it, about half the length of the mitten. Sew it onto the mitten, a few inches below the top of the mitten. Cut a triangle shape out of the orange and sew it just above the top of the oval. Cut out 2 small circles, position them toward the top of the mitten as the penguin's eyes, and then sew on the top.

Fill your Ziploc bag with sand and close it. Place this inside the mitten with the bag pointing upward. Then, sew closed the opening of the mitten.

Cut a long strip of red felt and cut frays into the edges. Tie this around your penguin's neck as a scarf.

2. Make a pillow with an old shirt, quilt, or blanket. Pick out an old shirt, quilt, or blanket you no longer use, as well as a pillow that's in need of a cover. You can make a beautiful pillow out of this old fabric.

Trace out the shape you want. You aren’t limited to a square shape, and in fact a small circular throw pillow may work best. You can use a pen or pencil to draw around the edge of the pillow on either side of the shirt, quilt, or blanket.

Cut out your shape using sewing scissors.Then, pin the pieces together. You want the sides that will be the outside to be facing toward each other. This way, the seams will be invisible.

Sew seams along 3 edges and three-fourths of the fourth edge. When you're done, turn the fabric right side out.

Stuff polyfill stuffing, which you can buy at the craft store, through the hole that you left in the one edge. Make sure to stuff the pillow until you can’t really fit anything else.[9]

When your pillow is completely stuffed, sew the open edge shut.

3. Make a planter with an old pair of boots. Sturdy boot shafts work best for this project, but they aren’t essential. You can also use old rain boots. If there are holes in the soles or cracks in the rubber, that’s actually perfect, because you want them to drain a bit. The boot will look great on a porch or deck, especially if it is a bright color or pattern.

Drill a few holes in the sole. This is only necessary if the boots are still watertight. Make small holes and just enough to provide some drainage.

Put something heavy in the bottom. You can use gravel, pebbles, or anything else that will anchor the boot while still allowing it to drain.

Fill each boot about halfway with potting soil. Place one flower or plant in each boot. You can use practically anything that doesn’t require a lot of room for its roots.

Top up the potting soil. Don’t bury the roots too deep, especially if they tend to be shallow for that particular plant. You want enough to protect them.

Desember 22, 2019