It’s true, and it’s surprisingly easy to make. Emily Lachtrupp, a registered dietitian and food researcher, shared her experiments and findings with the folks at www.eatingwell.com, who in turn are sharing it with us.

Protein powder is an easy way to add more protein into your diet. But first, let’s look at if it’s even needed, and if it’s even healthy for us. Studies show most people in the U.S. meet their protein needs if they eat a whole food diet. However, it’s often recommended for people who eat very little food and as a way to support recovery after being sick. And it’s typically chosen for convenience, muscle building, and quick recovery after workouts. In other words, a protein powder is a legitimate help when life is busy or physical training is hard.

So, it you have no nut or seed allergies, you might look at making your own. Commercial protein powders are commonly high in added sugar or nonnutritive sweeteners, along with various mystery ingredients such as fillers and preservatives. Homemade protein powder dodges both issues and can even save you money. Here’s a great recipe:

Homemade Protein Powder

Yield: Ten 1/4 cup servings

Ingredients:

1 1/2 cups raw shelled pumpkin seeds
1/2 cup chia seeds
1/4 cup raw sunflower seeds
1 cup almond flour
1/4 cup ground flaxseed
3 tablespoons unsweetened cocoa
3/4 teaspoon cinnamon

Directions:

Grind pumpkin and chia seeds. In medium-size bowl, mix ground pumpkin and chia seeds with almond flour, ground flaxseed, cocoa, and cinnamon until combined well. (NOTE: each serving contains about 14 grams of protein.)

This protein powder stores well refrigerated in a sealed container for one month, and testers say it’s delicious! It blends easily into your smoothies or protein shakes.

Recipe formatted with the Cook'n Recipe Software from DVO Enterprises.