Powderless Protein Shake

[gbrice75]

Tired of relying on protein powders? Tired of wondering if they're REALLY doing the job? Then try this:

1.5 cups liquid egg whites
1 cup unsweetened almond milk (I use chocolate)
1-2 packets Stevia
'squirt' of sugar free chocolate syrup

Tastes just like chocolate milk! It's super fast, convenient, and you'll go to sleep (figuratively) knowing you have a HIGH QUALITY protein source in you vs. suspect powders.

I'm not a huge fan of the sugar free syrup due to sugar alcohols and will probably experiment further using cacao/cocoa powder and ditching the syrup, but for now, this works.

If you want to add carbs without a bunch of fuss, dump in 1/2 cup raw oats and chew em up. I do it all the time. This will give you a perfectly balanced meal:

36g protein
25g carbs (if using oats)
2.5g fat (5g if using oats)

You could add some fish oil caps and veggies and you'll have a wonderfully healthy meal.

Enjoy!

[smeeto]

I've always been a little hesitant to try uncooked eggwhites, but this actually sounds pretty good, I love how strong almost/soy milk is and how well it goes with other dairy. (i always drink milk that is 1 part soy and 9 parts normal milk, improves it a whole lot for me)

trying this without the oats this weekend, thanks for the idea.

[gbrice75]

I've always been a little hesitant to try uncooked eggwhites, but this actually sounds pretty good, I love how strong almost/soy milk is and how well it goes with other dairy. (i always drink milk that is 1 part soy and 9 parts normal milk, improves it a whole lot for me)

trying this without the oats this weekend, thanks for the idea.

Why hesitant?

[TheClinch]

Great shake GB thanks

[MickeyKnox]

Sounds like an awesome shake GB!

1.5 cups liquid egg whites
1 cup unsweetened almond milk (I use chocolate)
1-2 packets Stevia
'squirt' of sugar free chocolate syrup

36g protein
25g carbs (if using oats)
2.5g fat (5g if using oats)

For these last two values, how much oats did you factor in for 25g of carbs?

Thanks.

[gbrice75]

Great shake GB thanks

Enjoy!

Sounds like an awesome shake GB!

1.5 cups liquid egg whites
1 cup unsweetened almond milk (I use chocolate)
1-2 packets Stevia
'squirt' of sugar free chocolate syrup

36g protein
25g carbs (if using oats)
2.5g fat (5g if using oats)

For these last two values, how much oats did you factor in for 25g of carbs?

Thanks.

1/2 cup oats, standard serving size. Thanks, forgot to mention that. Edited in correction.

[jimmyinkedup]

Little lady picking up Almond Milk today. Im gonna give this a try. Switch things up a bit.

[gbrice75]

Little lady picking up Almond Milk today. Im gonna give this a try. Switch things up a bit.

If you like chocolate milk, I see no reason you won't like this. It really is pretty close IMO, minus the thickness of REAL chocolate milk.

[MickeyKnox]

Enjoy!



1/2 cup oats, standard serving size. Thanks, forgot to mention that. Edited in correction.

10-4!

[Pac Man]

Why hesitant?

Because raw egg whites have a lower bioavailability then cooked.
However, egg beaters and store bought egg whites are pasteurized which helps the protein bind and become readily bio available..
or it could be the whole salmonela thing.

FYI you can pasteurize your own egg whites at home as well, it takes a big of work and isn't really cost effective unless you have a couple egg laying chickens hanging around

[jimmyinkedup]

This shake is great. I like the consistency as opposed to my powdered shake. Great change of pace. Thanks G.

[gbrice75]

Because raw egg whites have a lower bioavailability then cooked.
However, egg beaters and store bought egg whites are pasteurized which helps the protein bind and become readily bio available..
or it could be the whole salmonela thing.

FYI you can pasteurize your own egg whites at home as well, it takes a big of work and isn't really cost effective unless you have a couple egg laying chickens hanging around

Remember, I'm not talking about using raw egg whites, I would never eat em' for all the reasons you mentioned. Egg whites in the carton have been pasteurized. I've researched quite a bit and as far as I can tell, the pasteurization process heats the egg whites up enough to kill the Avidin which is what binds up some of the protein making it less available in raw eggs.

This shake is great. I like the consistency as opposed to my powdered shake. Great change of pace. Thanks G.

Glad you liked it Jimmy! Did you use the sugar free chocolate syrup, or something else? I have a few squirts left, then i'll start playing with cacao powder.

[jimmyinkedup]

Glad you liked it Jimmy! Did you use the sugar free chocolate syrup, or something else? I have a few squirts left, then i'll start playing with cacao powder.

I used sugar free choc syrup buddy.

[gbrice75]

I used sugar free choc syrup buddy.

Meh, I broke down and bought some more. Tried the cacao powder but without a blender, it just doesn't mix well with shaking... chunky unsweetened cacao powder is vile, lol

[jimmyinkedup]

Meh, I broke down and bought some more. Tried the cacao powder but without a blender, it just doesn't mix well with shaking... chunky unsweetened cacao powder is vile, lol

yeah you need an emulsifier like lechithin to make cocao powder work in a liquid like that. The SF syrup is so easy. I love that I can chug this down and it dosnt make me feel bloated.

[gbrice75]

yeah you need an emulsifier like lechithin to make cocao powder work in a liquid like that. The SF syrup is so easy. I love that I can chug this down and it dosnt make me feel bloated.

Same here. I was just doing my best to stay away from sugar alcohols... trying to keep my cut very 'clean' this time around.

[kitstreasure]

Hey, GB, any flavoring suggestions besides SF choc syrup?

[THE HOGG]

Where are you getting cacao powder at? I havent been able to find it yet and Im about out of cocoa powder and would like to try it.

[oatmeal69]

Ditto on making sure the eggs are pasteurized or cooked in some way. I've seen a lot about the bio-availability thing.
Where are you buying the SF chocolate syrup? I've never seen any at the supermarket or costco.
I have used unsweetened cocoa powder (found in the baking section) with splenda, etc. in some shake experiments. - GOOD stuff!

[jimmyinkedup]

http://www.amazon.com/Hersheys-Sugar...free+chocolate

[oatmeal69]

My beef is that Amazon's not very cost effective with shipping charges and all. I could be wrong though.

[kitstreasure]

Oatmeal, I live in BFE no where in a town of less than 300 people. My nearest grocery stores are in a town of 9,000ish people.... Even my grocery stores have sugar free chocolate syrup, so I know you can find it in Denver. IIRC Hershey's chocolate syrup has a silvery grey edge to its label....

[jimmyinkedup]

My beef is that Amazon's not very cost effective with shipping charges and all. I could be wrong though.

Yeah im surprised cause 2 supermarkets in my area carry it. Shop Rite and Giant.

[Flagg]

This is a great thread GBrice.

There are absolutely tons of things you could add to this in terms of colourings/flavourings to make this taste nice without adding anything unhealthy.

[gbrice75]

Hey, GB, any flavoring suggestions besides SF choc syrup?

Definitely. If you don't mind artificial flavorings similar to the chocolate, you can go with caramel, strawberry, etc. Otherwise, you can keep it 'cleaner' and just use stevia, cinnamon and a dash of vanilla extract.

Where are you getting cacao powder at? I havent been able to find it yet and Im about out of cocoa powder and would like to try it.

I get cacao powder from Amazon. When I don't feel like dealing with it (or paying for shipping as you mentioned), I just buy cocoa powder from the supermarket (Shoprite).

Ditto on making sure the eggs are pasteurized or cooked in some way. I've seen a lot about the bio-availability thing.
Where are you buying the SF chocolate syrup? I've never seen any at the supermarket or costco.
I have used unsweetened cocoa powder (found in the baking section) with splenda, etc. in some shake experiments. - GOOD stuff!

I get the SF chocolate syrup right from Shoprite... I can't remember which aisle but it's where all the other chocolate syrups are... Hershey's brand.

Oatmeal, I live in BFE no where in a town of less than 300 people. My nearest grocery stores are in a town of 9,000ish people.... Even my grocery stores have sugar free chocolate syrup, so I know you can find it in Denver. IIRC Hershey's chocolate syrup has a silvery grey edge to its label....

^^ this

This is a great thread GBrice.

There are absolutely tons of things you could add to this in terms of colourings/flavourings to make this taste nice without adding anything unhealthy.

Thanks brother. There's definitely limitless options with flavoring this... everybody get to work and report back to me with some good eats!! lol

[austinite]

I did this last night. Stamp of Approval! Love it!

[gbrice75]

^^ awesome!!! I'm now calling it 'High Protein Chocolate Milk'!