High protein diets have become very popular, and for good reason. A study done in Michigan Rochester Center for Obesity Research found that participants who ate higher amounts of protein felt happy for most of the day and eating fewer calories overall. Protein also provides the body with energy to perform their daily functions. The problem with getting a lot of protein in the diet is that it is usually found in high fat foods, such as meat and dairy products. A great alternative to high fat, high protein food is a protein shake made with egg whites. They pack a lot of protein, but without the yolk they leave out the extra fat and cholesterol. With a few simple ingredients, you can create your own high-protein shakes at home, and tailor them to your personal taste
BlenderCarton of pasteurized egg white scan of pineapple chunks (no added sugar) or other fruit of choiceCoconut extractPacket of stevia sugar free vanilla syrup (found in coffee aisles of grocery stores).
To the blender, add 1/3 cup of pasteurized egg white, 1/2 cup pineapple chunks, and one quarter of pineapple juice from the can. Blend for one minute.
For blended mixture, add 1 packet stevia powder. Stevia is a herbal sweetener, it is not a sugar substitute, and will not raise insulin levels. Blend again for 30 seconds.
Adds 1 to 2 drops of coconut extract, and a dash of vanilla syrup. Blend once in 30 seconds.
If you want a different flavor protein shake, you can substitute any fruit you want and omit coconut extract. For example, to make strawberry protein shake use 1/2 cup fresh or frozen strawberries and omit coconut extract. You can add a dash of strawberry extract if desired, and 1/3 cup water to dilute shake. This exchange can be made with any fruit.
To make a chocolate protein shake, add 1 tablespoon of chocolate syrup instead of fruit. This can be done with or without vanilla syrup. Experiment to see what you prefer.
Tips and Warnings
making shakes larger, double the amount of egg whites to 2/3 cup. Adjust other ingredients accordingly.
Pasteurized egg whites not only create a smoother shake, protein, amino acids and essential minerals in them is readily available to your body. Raw egg whites increases the risk of salmonella poisoning.