If you expecting and have reached your 2nd trimester, most likely that your doctor, has recommended you to start taking a protein supplement to make up your increasing protein and energy need. And you will be told to continue this supplement well after your delivery since your protein intake further increases during lactation.
I kind of agree with this, since it is very difficult to otherwise meet the extra protein needs, there is a limit to how many glasses of milk you can have or how many eggs you can tolerate. So a protein powder is an easy solution.
But have you ever tried reading the ingredient list of any of these powders??
You would be shocked to see clearly mentioned, artificial preservatives, flavourings, a lot of chemical compounds, and what not, these powders are usually high in sodium and sugars too. Do you really want to feed your baby and yourself all of this??
Why not try making a protein powder at home? All natural ingredients, and flavourings, no preservatives needed, and an equally good amount of protein.
- 50 g oat flour – roasted
- 1 tbsp sprouted wheat/ragi/barley flour (optional)
- 50 g rajgeera flour (amaranth seed flour) – roasted
- 30 g Almond
- 30 g cocoa powder
- 30 g melon seeds
I like using a some sprouted grain since it has a naturally sweet flavour, also sprouted flours have amylase enzyme present in them, which doesn’t thicken up the milk a lot, hence giving a consistency similar to store bought protein powders.
All you need to do is sprout the whole grain, then sundry for a day, and later slow roast the sprouts on low flame in a pan, or in the oven, till it gives a sweet aroma. These dried sprouts can then be ground to a fine powder. make sure to sift it to remove the larger particles.
If you are pressed for time, you can easily minus the sprouted flour.
Oats, are preprocessed, and hence easy to digest, and are easily mixed with milk.they provide us with a good fibre, along with proteins.
Rajgeera or amaranth grain is a white bead like millet which is high in protein and calcium, hence is a great addition to bring up our protein as well as calcium intake.
Roasting the flours, cooks them, since we need have a ready powder, that does not require any cooking. It also brings out a better flavour to our powder.
Almonds and melon seeds, apart from being high in proteins also contain essential omega 3 fatty acids, which are required for the visual and brain development of the fetus. It also helps build the immunity of mother and child. Melon seeds are also high in iron, folate, and magnesium, all essential nutrients required for a healthy pregnancy.
Cocoa powder works as a great chocolate flavouring, and surprisingly also give you a fair amount of proteins, not to mention being a store house of essential minerals and antioxidants.
Though if you are not fond of a chocolate flavour you can always substitute with flavourings like cardamom, pistachios, vanilla or saffron.
Powder the sprouted barley/roasted oats, almonds and melon seeds in a mixer, add the rest of the powdered ingredients like rajgeera and cocoa powder, and pulse for a few additional seconds to mix thoroughly. You can also add a tbsp or two of brown sugar as a sweetener if you prefer. Make sure to sift your mixture to remove any impurities and larger particles.
This powder can be stored in the fridges for 3 – 4 weeks.
1 Tbsp – 15 g of the protein mix will provide you with 5.5 g of proteins and 120 calories.
It can be mixed in a glass of milk and taken 2 times in a day to meet your growing protein needs.
I find this to be the most practical combination, which gives the best proteins and fat combination along with a good shelf life. Though you can always increase the amount of the flours like ragi (malted/roasted) or sprouted wheat flour, add a bit of flax seed powder, or mix a bit of peanuts without changing the protein and calorie content by much.