A Guide to Protein Powders

As anyone who reads this blog with any regularity can attest, I like smoothies...a lot. They make for a satisfying midnight snack and the perfect accompaniment to my nightly blog reading. Part of what attracts me to these blender creations is that they provide a convenient way to sneak in an extra serving of fruit, dairy, and, most pertinent to this post's topic, protein. Not only does the added protein hit ensure that I consume adequate amounts of this very necessary macronutrient, but it also adds a lovely "shake-like" texture to my blended beverages.

Over the years, I have experimented with them all: whey, soy, rice, hemp, even pea proteins. Here is a brief review of my protein adventures:

Whole Foods Soy Protein Powder
Given my obsession with all things Whole Foods, it shouldn't surprise you that I have sampled their house brand of protein powder.
*I have come to prefer non-animal sources of protein, so I opted to use their soy variety; they also produce a whey formula.
*Just two flavors are available: chocolate and vanilla. Both are quite palatable and lend themselves well to a variety of flavors.
*Unlike some powders, they may simply be mixed with milk--and still be tasty. Often protein powders need other components such as fruit or non-dairy ice cream to mask an unpleasant "protein" taste.
*Each packet contains 110-120 kcalories, 24 grams of protein, and partial supplementation in a few vitamins and minerals.
*Also available in canisters. A formula with added spirulina is also sold in some markets.
Living Harvest Hemp Protein
Just like my pal VeggieGirl, I have a healthy appreciation for this brand of protein.
*Available in 3 varieties: original, vanilla spice, and chocolate chili. My personal fave is vanilla spice (especially with mango!).
*Hemp has a very strong and distinctive taste, so I recommend easing your way into using this variety of protein. Get acclimated to its taste in combination with other flavors (from fruit, for example) before trying it on its own. Lindsay had the brilliant idea to mix it with oatmeal!
*Each 4 tablespoon serving contains 120-130 kcalories, 9 grams of protein, and a surprising 8 grams of fiber.
*Available in packets or canisters from their online store, as well in some Whole Foods markets.
To see more of my Living Harvest creations, click here.

Nature's Plus Spirutein
This was my first protein powder obsession...I will always have a special place in my heart for Spirutein.
*Available in SEVERAL varieties:
-Fruity: Strawberry-Banana, Strawberry, Strawberry Shortcake, Pina Colada, Tropical Fruit, Peaches 'n Cream, Tangerine Dream, Cherries Jubilee, Blueberries 'n Cream, Nutty Berry Burst, Banana, Raspberry Royale, Exotic Red Fruit
-Non-fruity: Egg Nog, Chai Latte, Chocolate, Vanilla, Chocolate Peanut Butter Swirl, Double Fudge Crunch, Chocolate Chip Cookie Dough, Cookies 'n Cream, S'mores, Cappuccino
-Flavors in italics are my favorites!
*Strawberry-inspired flavors are NOT good--their flavorings are simply not quite right. Think cough medicine.
*Spirutein develops a light and fluffy texture when whipped in a high-speed blender. Yum, smoothie "clouds."
*Select flavors are available in unsweetened varieties and are just as tasty!
*Nutritionals vary according to flavor, but most contain 100-130 kcalories, 14 grams of protein, and a wide variety of vitamins and minerals. I like that each serving provides 300 mg (30% RDA) of vegan calcium.
*Available in canisters or packets from many online stores, but I choose to order mine from Lucky Vitamin for their wide selection of flavors.
*My girl over at Gliding Calm likes to add Spirutein to her oats every now and then!
To see more of my Spirutein creations, click here.

Alive! Ultra Shakes
These provide a nice alternative to your average protein powders--great way to eat your peas!
*Available in soy and pea-rice protein blends, in vanilla and apples & cinnamon.
*Don't be turned off by their green color! They taste delicious, regardless of their slightly off-putting hue.
*Similar to Spirutein, Alive! shakes develop a pillowy texture when blended.
*Each serving contains 130 kcalories, 15 grams of protein, and whopping amounts of vitamins and minerals. You might not want to consume these daily so as to avoid excessive supplementation.
*Available in canisters or packets at Whole Foods Markets.
To see more of my Alive! shakes, click here.

Nutribody Protein
I received a large canister of Nutribody to sample for VegFamily--it turned out to be a favorite. You can read my review of it here.
*Available in a single variety, original (but it tastes like vanilla to me!)
*Sweet-tasting, despite its 0 grams of sugar...no stevia here either. Luo han is the sweetening agent here.
*Protein is derived from brown rice, making it suitable for those allergic to soy.
*Each 4 tablespoon serving contains 124 kcalories, 26 grams of protein, and 1.3 grams of fat. There is no other supplementation. (Bummer!).
*Quite possibly the most versatile protein powder I have used--perfect for any smoothie.
*Available in canisters on the company website.
To see more of my Nutribody creations, click here.

Amazing Meal
I received these packets as a result of my position at VegFamily as well--I will definitely order these for myself in the future!
*Available in 3 flavors: Original, Pomegranate-Mango, and Chocolate; all three are excellent, but I especially liked the mango and chocolate varieties.
*Protein is derived from hemp & rice, but the blend also includes a vast array of superfoods such as wheat grass, kale, and goji berries!
*Each serving contains 120 kcalories, 10 grams of protein, and an impressive 6 grams of fiber.
*Available exclusively at Whole Foods Markets.

To see more Amazing Meal creations, click here.

Nutribiotic Rice Protein
This provides the perfect compromise for the soy-averse and those who do not like the taste of hemp.
*Available in plain, vanilla, chocolate, and mixed berry. Formulas with added flax and antioxidants are also available.
*This powder tastes sweet to me as well, but it is completely free of sugar and sweeteners.
*I suggest adding a scoop of cocoa powder for a deeper, more instense chocolate flavor; otherwise it lends a "milk chocolate" flavor to your shakes.
*Each 1 tablespoon serving contains 55-60 kcalories, 12 grams of protein, and little to no other supplementation.
*Works well in Gina's breakfast cookies!

To see more of my Nutribiotic creations, click here.

Nutiva Hemp Shake
Another hemp protein after my heart...
*Available in 3 varieties: chocolate, amazon acai, and berry pomegranate. The amazon acai is undrinkable, in my opinion.
*Again, this powder has a strong hemp taste that is almost spicy; proceed with caution if you're a hemp newbie.
*This powder does not mix well with ice--combine only with fruit, milk/juice, or non-dairy ice cream/yogurt.
*Each serving contains 80-100 kcalories, 6-9 grams of protein, and 8 grams of fiber. You're out of luck if you're looking for additional supplementation.
*Available online at many outlets, including Amazon.
To see all my Nutiva creations, click here and here.

-You can revisit my post devoted to smoothie makin' here.
-I also reviewed another brand of protein (rather unfavorably) here.


Whew! I think that summarizes my protein powder career. I welcome comments, questions, and suggestions for other protein products. Enjoy!

Stress Fest, Round 1

How is it that it is just the second week of classes, and I have already managed to have stress out? It all started yesterday afternoon when I realized that I could feasibly graduate early (Dec. 2009 rather than May 2010). This would be a great way to save some tuition dollars and get a head start on my nutrition classes. However, then I considered all the things I would be missing if I skipped out on second semester senior year: sorority formals, walking at graduation, just being with my friends. Just thinking about missing those things makes me tear up as I type. I talked to my parents about it, and they gave me the exact wrong answer: "it's up to you, honey." They're letting me make the decision. How dare they! You mean I actually have to be an adult?! Anyway, I think my strong emotions ought to be heeded; I don't want to look back on my years at Duke with regret.

Academic rants aside, let's turn to a topic that keeps me on an even keel: food...

Saturday
When I was uploading photos on Saturday, I accidentally deleted some of my breakfast photos. I did manage to salvage one (below). I enjoyed a blueberry-soymilk smoothie with a dish of PB Puffins and almonds. Great way to cool down after a morning at the gym.
After a very necessary Target run, I settled down to a lunch of revamped leftovers: spinach salad with (local!) organic cherry tomatoes, kidney beans, and tofu. Another peach and toast points with cashew butter are what you see on the side.
Dinner was another spontaneous creation: sliced zucchini, chickpeas, garlic, red wine vinegar, basil, and oregano went into the pan. I had some couscous and chopped broccoli on the side, plus a yogurt with peanuts for dessert. Odd, but good.
I made a smoothie that evening, using some of that Alive! rice and pea protein powder. I snagged a few pouches of the vanilla flavor to last me until my order of Nutiva HempShake arrives. Anyway, this concoction featured frozen cherries (courtesy of SuperTarget), soymilk, and pumpkin flax granola. SO GOOD. The texture of this protein powder is such that it really puffs up once whizzed in the blender. It's like crazy good-for-you Cool Whip.
Sunday
I woke up bright and early on Sunday morning, thinking I needed to be at Chapel in an hour or so. I had gotten all dressed and made up, when my roommate looks at me and says, "why are you up so early?" I had gotten up an hour earlier than necessary. Oops. I took advantage of the extra time by making some stovetop oats with whipped banana and Target brand crunchy natural PB. I am normally very much a creamy girl, but this crunchy stuff isn't half-bad--it provides a nice change of texture. PS Does anyone know a good trick to get rid of PB smell on your hands? I made quite a mess while trying to stir the jar of PB, and my hands smelled quite peanut-ish for the entirety of the church service.
Lunch came together quick again. Inspired by V-con's Corn Edamame Salad, I combined frozen corn, edamame, cherry tomatoes, vinegar, garlic, and ginger. I didn't have time to chill it, so I just ate it hot. That's a sliced white peach with cinnamon (NOT an apple), spinach salad, and pistachios on the side.
Dinner was on campus, just before my first chapter meeting. We went to The Loop again, so I got my Crunchy Broccoli Salad and a bowl of black bean soup. I have a sneaking suspicion it wasn't vegetarian, but no use fretting over it now.

Another Alive! smoothie last night, this time with frozen mango. Please pardon the green color--I promise it tasted good!
Monday
I made overnight oats for breakfast today. I combined soymilk, oats, and dried cranberries last night and added almonds and blueberries this morning. I had forgotten how good this is--perfect for the girl who likes everything soggy:)
My pre-run snack today was a baggie of roasted soynuts and a local "ginger" apple. It was a tasty snack (especially the unique flavor of the apple), but I am not sure it fueled me well for a run. My pace was good, but I just didn't feel top-notch. Maybe less protein for tomorrow's fuel?
I came home for lunch: Goddess Garbanzos in an Italian Herb flatbread, plus a spinach salad. The herbs in the flatbread and the Goddess dressing complemented each other quite nicely.
I finally tried the snack you all have been raving about: a broken up Z bar in yogurt. My budget does not allow for Greek yogurt, so I just used regular plain yogurt and an apple cinnamon Z bar. Quite the treat!
After a dining committee meeting tonight, I just grabbed a quick salad from the salad bar for dinner: mixed greens, red bell pepper, mushrooms, kidney beans, bulghur wheat, and chopped peanuts, plus a cup of melon. The melon tasted like wood, but the salad (especially the bulghur) was excellent.
Wow. This is really long. I apologize for my excessive verbiage.Enjoy the rest of your evening!

Healthy Habits: Smoothie Makin'

In addition to my "Show and Tell" and product reviews, I thought I would add another genre to my Sunday features: Healthy Habits. These posts will include information about my health practices, especially the ones that I get asked about most frequently. I might post a recipe for a recurring dish, write about my food philosophy, or just fill you in on my fitness routine.

For today's edition, I thought I would talk about one of my food passions, the smoothie. Anyone who has read my blog for a while is well aware of my love of the blended drink. I make some sort of blender creation almost every night--they make great accompaniments to my late-night blog reading sessions:)

Sometimes I make shakes, sometimes I make smoothies, but regardless, they are usually relatively healthful; some are even downright nutritious. Smoothies and shakes are an excellent way to sneak in an extra serving of fruit, an additional dose of calcium, and a boost of protein. You can enjoy them as an evening snack, a portable breakfast, or even for lunch when you're just not feelin' the sandwich route.

So today, I explain the science behind my blender experimentation.

The Liquid
I have found that the best smoothie liquid is soymilk. Some people prefer juice or regular cow's milk, but I exclusively use Silk Plain or Silk Plain Light. I have tried using almond milk, and I was not satisfied with the results, although I have yet to make an attempt with hemp milk. I also use about .5 cup of water (you'll see why later).

Amount required: 1.5 to 2 cups total.
The Protein
While protein powder is not essential to a quality smoothie or shake, the texture it lends to the beverage is irreplaceable. It provides just enough froth and thickness for my preferences.

Other benefits include (duh) extra protein, plus many varieties are also fortified with vitamins and minerals. I look for brands that provide at least 6 grams of protein per serving; I especially like brands that include a considerable amount of calcium, vitamin B12, and iron.

I prefer non-animal based proteins, such as soy, hemp, rice, and pea proteins, although you could probably achieve a similar consistency using whey protein powders. Here are a few brands I like:

-Nutiva HempShake (hemp; 6-9 grams protein per serving; available in berry pomegranate, Amazon acai, and chocolate)
-Spirutein (rice, pea, and soy blend; 14 grams protein per serving; available in countless flavors)

-Living Harvest (hemp; 8-13 grams protein per serving; available in plain, vanilla spice, and chocolate chili)

-Alive! (rice/pea blend, soy [although whey is also available]; 15 grams protein per serving; available in apples and cinnamon, vanilla) Amount needed: 1 serving (varies by brand)
The Solid
AKA "the chunk" of the smoothie. I keep a constant stock of frozen fruit on hand, with a variety available so that I don't get bored. Current favorites include cherries, mango, pineapple, banana, strawberries, and blueberries, although feel free to use your own favorites.
For a decadent shake, you can use ice cream or a similar product in place of, or in addition to the frozen fruit. I prefer the So Delicious line of fruit-sweetened, dairy-free desserts. Amount needed: 1 cup total
The Garnish
I like just a touch of crunch on top of my smoothies--it adds taste, texture, and visual appeal. A few of my favorites include:

-Nature's Path Granola
-wheat germ
-whole grain graham crackers
-shredded coconut
I recommend chocolate syrup for shakes.
The Method
My method is not ground-breaking--I just dump and blend, really. Here's the sequence anyway:
1) Pour liquid. Start out with that half cup of water first. That way, you can tell if there is a leak in the seal of the blender without having to clean up a mess of soymilk. Once you have ascertained that the blender is ready for action, pour in your milk of choice.
2)Add the powder. If you wait to put it last, it gets whizzed all over the top of the blender and doesn't get incorporated into the smoothie or shake.
3) Add the fruit and/or ice cream.
4) Blend. If you have a multi-setting blender, use the ice crush button first, then try the liquefy/smoothie button.
5) Taste test. If it needs sweetness, add a touch of agave nectar or stevia. If the texture is not to your liking, add a few ice cubes or thin it out with water/soymilk.
6) Pour into the receptacle of choice, top with garnish, and enjoy!

If you have any questions you want answered or suggested topics of discussion for future editions of Healthy Habits, please let me know. Enjoy your evening!

Hot, Hot, Hot

July has officially arrived; those lovely 80 degree days are a thing of the past. The hot weather has been considerably intensified in our house these past few days, however. One of our air conditioning units broke, so I might just break a sweat as I type this post.

Call me crazy, but I've still been cooking up a storm. Do you think gastronomy can be addictive?

Monday
My mom and I decided to make a spontaneous Target trip on Monday evening. I know, I'm such a wild child. Anyway, as a result it was close to 8 by the time we returned, so I just heated up a Helen's Kitchen meal. It was delicious!I don't have much experience with curry but this one made a good impression. Helen's meals are lower in sodium, vegetarian (this one was vegan), and organic--quite the triad if you ask me. I also had steamed zucchini, salad, and two dried figs. Another shake success! I used the Alive! Apples and Cinnamon flavor this time--like (green) apple pie in a glass:)
Tuesday
As per usual, a quick breakfast on Tuesday: GoLean with soymilk, sliced almonds, and a bowl of farmers' market blackberries. So simple, so tasty.
After class, I made a recipe out of my Healthy Vegetarian Recipes cookbook: Savory Sprouts with Avocado. The recipe involved raisins, garlic, parsley, and oregano. I really enjoyed the avocado/raisin combination, but the brussels sprouts kind of ruined the party. I also had a simple salad with chickpeas, cukes, balsamic vinegar, and crackers.
For snack, I tried a new cracker: Dr. Kracker. I wonder if his PhD is in cracker-makin', because I really liked these little guys. Beware--they're quite thick/hearty and require considerable chewing! Kath would love 'em.
For dinner, I made a baked eggplant sandwich (inspired by the Student's Vegetarian Cookbook) with roasted yellow peppers and dijon mustard. Also pictured are a Helen's Kitchen Tofu Cutlet, salad, and natural applesauce with honey-roasted peanuts. The sandwich was winner.
Chocolate has returned! My shake last night was as one might expect when using chocolate hemp protein--phenomenal.
Wednesday
Another simple breakfast today: frozen cherry-soymilk smoothie with a few handfuls of Corn Bran cereal. Oddly enough, this held me over until 2:30! Maybe it was the fiber?
For lunch I made a black bean burrito with avocado and tons of fresh salsa. I had some trouble closing up this one--perhaps I should have used the tin foil trick I read so much about. I also had a salad and a big bowl of grapes. I had quite a hearty dinner this evening.
I heated up the oven tonight, despite our lack of AC, to make Dreena's Orange Sesame Tofu. I was generally pleased with the dish, but I think I was a bit heavy handed with the maple syrup. Sometimes I just can't control my sweet tooth...Also pictured are steamed zucchini, whole wheat couscous with walnuts, and salad. As you might imagine, I am a tad full right now.
I am off to study the cardiovascular system. Be back Friday!