Okay, so I’ve been messing around in the kitchen again, trying to find the ultimate protein powder recipe that doesn’t make my stomach hate me. You know, the usual: gluten-free, soy-free, and still actually tastes good.
The Starting Point – Research, Research, Research
First things first, I hit the internet hard. Scoured forums, read a ton of blogs, basically became a temporary expert on alternative protein sources. I was looking for options that weren’t whey (dairy = no-go), soy (avoiding it), or gluten-containing (obviously). That narrowed things down quite a bit.
The Ingredients I Chose
- Brown Rice Protein: Heard good things, relatively cheap, and easy to find.
- Pea Protein: Another popular choice, supposed to be good for mixing.
- Pumpkin Seed Protein: Thought this would add a unique flavor and some extra nutrients.
- Sunflower Seed Protein: Similar to pumpkin seed, wanted to see how it played out.
- Hemp Protein: Packed with fiber and supposed to have a good amino acid profile.
- Sweetener: Erythritol. I’m not a fan of artificial stuff, and stevia has a weird aftertaste to me.
- Flavoring: Unsweetened Cocoa Powder and Vanilla Extract. Keeping it simple to start.
The First Attempt – Messy and Kind of Gross
I started with equal parts of each protein powder, eyeballed the sweetener, and threw in a generous spoonful of cocoa powder and a splash of vanilla. Mixed it with water… Big mistake. The texture was gritty, the taste was… earthy, to say the least. My stomach gurgled just looking at it.
Tweaking the Formula – Less is More (Sometimes)
Okay, round two. I decided the pumpkin and sunflower seed protein were overpowering everything, so I significantly reduced their amounts. I also adjusted the ratio to be heavier on the pea and brown rice protein. Added more sweetener, too. This time, I mixed it with almond milk.
Better, But Still Not Quite There
Improved! The texture was smoother, and the earthy taste was less pronounced. But it was still kind of bland and had a slightly weird aftertaste. The hemp protein was definitely contributing to the “earthy” vibe. And I think I added too much erythritol.
Experimenting with Flavors – Cover Up the Taste!
Realizing the base protein mix was never going to taste amazing on its own, I focused on masking the flavor. I tried adding:
- Instant Coffee: Helped a lot with the overall taste, masked some of the earthiness.
- Cinnamon: Gave it a warmer, more comforting flavor.
- A Tiny Pinch of Salt: Believe it or not, it balanced out the sweetness.
The (Almost) Final Version – A Livable Protein Shake
After a bunch of trial and error, here’s what I ended up with:
- 3 parts Pea Protein
- 3 parts Brown Rice Protein
- 1 part Hemp Protein
- 0.5 part Pumpkin Seed Protein
- 0.5 part Sunflower Seed Protein
- Erythritol to taste (start small!)
- Cocoa Powder to taste
- Vanilla Extract to taste
- A small pinch of instant coffee
- A dash of Cinnamon
- A tiny pinch of salt
The Verdict – It’s Drinkable!
It’s not the best protein shake I’ve ever had, but it’s definitely drinkable. Most importantly, it doesn’t upset my stomach. It’s a good starting point. Next steps? Maybe try different flavor combinations (berries, banana powder) or play around with the protein ratios even more. The journey continues!
Important Note:
Remember, this is just what worked for me. Your taste buds and digestive system might be different. Start with small batches and adjust accordingly. Happy experimenting!