If I had a quarter for every time someone asked me, “So you’re a vegetarian – how do you get your protein?” – I’d be a blogging from the South of France. :) To answer that question, first off I think that people generally tend to grossly overestimate how much protein they really need in one day, since the body can only absorb so much at one time. But we also eat a lot of tofu, beans, lentils, and vegetables – yes, vegetables have protein too! The other main source of our protein? SMOOTHIES!
But navigating the protein powder aisle can be both confusing and scary – those tubs are expensive! We’ve spent the past few years trying a lot of different protein powders – whey, rice, soy, Amazing Grass, Vega, and more. Casey finally came up with the idea that – based on the ingredient lists of a few other protein mixes – we could simply make our own for a fraction of the price by ordering the basic components ourselves.
As far as base protein powders go, we wanted something vegan, and ultimately settled on Bob’s Red Mill Hemp Protein Powder. (For more info on the various types of protein powder, see Ashley’s post.)
Using the Thrive diet, a plant-based way of eating formulated specifically for athletes, we found that there were a few “superfoods” that aren’t typically found in everyday foods, but that we wanted to incorporate into our eating. Things like chlorella, maca, and spirulina – I could go on and on about the health benefits of these superfoods, but for this post I will try to keep it to a minimum.
We ordered products online, experimented with various combinations, and ultimately came up with our own super nutritious, and far less expensive protein mix that we now use every day. Here we go!
Understanding the Ingredients
Ingredients:
- 2 cups hemp protein powder
- 1 cup PB2 powder
- 1 cup ground flax
- 1/3 cup maca powder
- 2 tbsp + 2 tsp chlorella powder
- 4 tsp spirulina
- 4 tsp cinnamon
- 1 tsp (concentrated) stevia
Here’s a quick look at the ingredients, one by one. We’ve already talked about this one…
If you’re a long-time reader of my blog, you know that I am a recovering peanut butter addict, and therefore swear by PB2 – powdered peanut butter for a fraction of the calories of the real stuff. While I love it in it’s normal application too, it is especially useful for things like this, which require…powdered peanut butter! It is also another good source of added protein.
Ground flax is an awesome source of omega 3’s for vegetarians, and gives a great nutritional boost to this smoothie mix.
Maca is actually a South American plant, and the derived powder is packed with vitamins, plant sterols, and many essential minerals and amino acids. It is used to help increase stamina and combat fatigue – essential for athletes!
Spirulina is actually a dark green algae (I know!) that is rich in proteins, vitamins, minerals, and carotenoids. It is another great addition to a vegetarian diet because it is high in the B complex vitamins, as well as iron and zinc.
Chlorella is another scary looking green powder, but I assure you it is fabulous. Yes it is algae and it smells like yard clippings, but it is also a powerful immune system booster, and greatly beneficial for detoxification and digestion.
We add 1 tsp of concentrated stevia to our mix for a touch of sweetness, but it is entirely optional. Some people don’t like the stevia aftertaste, but it doesn’t bother me at all. You could always just add an extra splash of agave or honey to your final smoothie!
Okay, now we know WHY we’re eating what we’re eating, so let’s move on …
Building the Protein Powder Base
First up, add the flax to the food processor and give it a few pumps.
Flax tends to get clumpy, and you want to make sur
e it’s smooth when the rest of the ingredients are added.
Next, dump all the rest of the ingredients into your food processor.
Remember those candles that were made of layered sand that we all had back in the 90’s? That’s what this reminds me of…
With everything in there, let ‘er rip! You want to make sure everything is well mixed and distributed.
Add the final product to a sealable tub, and BAM – you’ve just created your own superfood protein powder blend! High five!
The serving size for this mix is 1/4 cup, so I just usually leave my measuring cup right in the tub for easy access. This powder recipe will yield a total of 18 quarter-cup servings, so you don’t have to do this very often!
So I Have a Tub of Powder…Now What?
Here comes the fun part – turning this brownish green funky smelling powder into something absolutely delicious. Yes, your food processor is already dirty. Bear with me – get out the blender.
First up – one banana!
Next add about 1 cup of frozen fruit – we chose blueberries, strawberries, and mango, yuuuuuuum.
Add 1/4 cup of your new protein powerhouse blend…
A squirt of agave to sweeten…
Add one half-cup of almond milk and then top off with enough water to cover the ingredients. Time to BLEND!
While the mixture is blending, drop a handful of spinach into the top. Do it.
Ahhhhh sweet nectar.
It seems like a lot of work now, but once you’ve put together the protein mix base, making the smoothie itself is a piece of cake.
I have one of these every single morning with my breakfast! (And no, that is not a breakfast picture – busted!)
At this point you might be asking… >
Seems Like a Lot of Work – Is it Really Worth It?
Get ready for me to bust out some hard core nerdiness on you now. Casey is the original math nerd of the family, so he ran some data to see how our home blend stacked up against the big dogs, and if we were really saving ourselves any $$ by making our own.
We picked the two most popular (in our opinion) “Superfood” drink mixes on the market right now, and compared them to our Front Burner Blend. The stats show that our mix is just as nutritious as our mainstream rivals, and a heck of a lot cheaper. See for yourself…
|
FB Blend |
Vega Sport | Amazing Grass | |
|
1/4 cup serving |
$0.53 | $2.31 | $2.81 |
|
Calories |
104 | 99 | 101 |
|
Fat |
4 | 3 | 3 |
|
Carbs |
9 | 9 | 14 |
|
Fiber |
7 | 6 | 7 |
|
Protein |
11 | 10 | 7 |
Now don’t get me wrong – I love both Vega and Amazing Grass, and I think there is a time and a place for both, especially for their great specialty flavors (chai, anyone?). But for an every day product, we needed something more affordable. When you consider that we each drink one of these smoothies every day, the price savings is HUGE, and the nutrition stats are right in line with these top two brands.
I know that smoothies and green monsters are all the rage in blog-land. I encourage you guys to add a little boost to your spinach and bananas the next time you fire up the blender.
206 Comments so far
Leave a comment
amazing! seriously… amazing. i’ve been on the hunt for a protein powder but they all taste wretched, are outrageously priced or have weird ingredients and sweeteners. this is exactly what we want. definitely making.
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Emily @ The Front Burner Blog Reply:
July 18th, 2010 at 11:04 am
let me know how it turns out when you do!
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This is one of the best blog posts I’ve ever read in blogland. So, thank you! I’ve been eyeing all the various protein powders for such a long time and have put off purchasing one because of the price, ingredients, etc. I will be making this :)
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Emily @ The Front Burner Blog Reply:
July 18th, 2010 at 11:03 am
Wow, thanks! :)
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Emily, you are a genius! I have been going back and forth in the protein powder section of WF trying to decide if a tub of Amazing Grass is worth the huge chunk of change. Now I’ll jut make my own! :)
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I learned about spirulina in Africa when I was there with the Peace Corps. Some Catholic nuns were cultivating it and giving it to malnourished children…They were super proud of it and really thought it made a difference. So excited to see you using it!
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Emily @ The Front Burner Blog Reply:
July 18th, 2010 at 11:03 am
It is so good for you!
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Wow so cool! Might have to try this! Is it kind of peanut butter flavored from the PB2? Have you done other flavors like chocolate?
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LC @ Let Them Eat Lentils Reply:
July 16th, 2010 at 12:46 pm
I have the same question. I actually really dislike peanut butter so I’m wondering if you could sub a different flavor.
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Emily @ The Front Burner Blog Reply:
July 18th, 2010 at 10:54 am
Add an extra scoop of hemp protein powder if you dont want to add the PB, but I promise you it doesn’t give a peanut butter flavor. Just more of a nutty taste!
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Emily @ The Front Burner Blog Reply:
July 18th, 2010 at 11:02 am
We HAVE done chocolate!! Just add some cocoa powder and a little more sweetener! :)
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Stephanie Reply:
August 12th, 2012 at 9:34 pm
So to make chocolate you omit the PB2? How much cocoa powder do you add? thanks!
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Emily Malone Reply:
August 13th, 2012 at 10:19 am
You dont have to omit the PB2, it can be chocolate peanut butter. I’d just add a tablespoon or two, depending on your tastes.
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Stephanie Reply:
August 14th, 2012 at 12:37 am
Thank you! I’m very excited to try this :)
Currently gathering the ingredients…
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it’s never even occurred to me to make my own, and yet i’ve struggled to find a protein powder i like as a vegetarian/ vegan. this is great, thank you!
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You’re so creative and resourceful! I really appreciate the nerdiness. Hard to argue when you’re saving that much money!
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This is a great post – I never buy protein powder because its so expensive, but I had no idea how to replicate it. I just got PB2 and I’m so excited to see that you use it here. I haven’t tried it yet, but I might make a batch of protein powder this weekend. Happy Friday!
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Thanks for a great post! I hate spending exhorbitant amounts of money for the questionable ingredients in most protein powders. I have not seen the PB powder before so I will have to search out that one. Your mix does not look great visually but I trust your judgement and will give it a try!
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Emily @ The Front Burner Blog Reply:
July 18th, 2010 at 10:56 am
It tastes MUCH better than it looks! You can order PB2 from Bell Plantation.
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Awesome! Once my current supply is done I’m gonna have to check this one out!
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Wow, thanks for figuring out this recipe and the cost and everything!! I would definitely try it in the future.
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Hi there! New reader here. This post has me hooked. Healthy and on a budget? THANK YOU! Any good places to purchase the bigger ticket items (spirulina, etc)?
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Emily @ The Front Burner Blog Reply:
July 18th, 2010 at 10:55 am
Awesome – welcome! :) We ordered all of the powders (except for PB2) from Nuts Online – http://www.nutsonline.com – very good prices and fast shipping! PB2 is sold at Bell Plantation – http://www.bellplantation.com – Hope that helps!
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Most informative post ever! Thank you. :)
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Emily @ The Front Burner Blog Reply:
July 18th, 2010 at 10:55 am
Awesome!! :)
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This is SUCH a good idea! Thanks for sharing!
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This post is why i read your blog everyday – its never boring and full of great ideas! You mention that you ordered the products online, do you have any great websites that you use?
Love your blog :)
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Emily @ The Front Burner Blog Reply:
July 18th, 2010 at 10:53 am
Omg! THANK YOU! Made me blush… :)
As far as ordering the products, we ordered all of the powders (except for PB2) from Nuts Online – http://www.nutsonline.com – very good prices and fast shipping! PB2 is sold at Bell Plantation – http://www.bellplantation.com – Hope that helps!
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Laura Reply:
July 18th, 2010 at 5:44 pm
Amazing – I found nutsonline(they even ship to Canada :)) but couldnt find the PB2 – Cant wait to make it!
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Thank you , thank you, thank you (to both you and Casey). This is why I read your blog every day. Thank you for giving us vegan runners nutrition info we can really use and afford!
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Emily @ The Front Burner Blog Reply:
July 18th, 2010 at 10:53 am
AWESOME! Thank YOU for reading and enjoying! :)
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I’ve never even thought about making my own protein powder! What a clever idea!
Do you happen to know the calorie content per serving?
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Emily @ The Front Burner Blog Reply:
July 18th, 2010 at 10:52 am
For 1/4 cup of the powder, it is 104 calories. Then just add up the calories of whatever you choose to add to your smoothie!
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Thank you so much for sharing this! What an extremely informative and helpful post. :)
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LOVE this post, Emily! Thank you for your generosity in sharing this creative alternatie to the over-priced protein powder lining the shelves of Whole Foods. You really are one exceptionally innovative chef! (I too would love to hear your thoughts re. an alternative to PB-2. Perhaps a substitute wouldn’t be necessary given that the final concoction will have enough flavor? Or, will it taste too chalky?)
Thanks again!!!
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Emily @ The Front Burner Blog Reply:
July 18th, 2010 at 10:50 am
If you don’t want to add the PB2, I would just add an extra cup of the hemp protein, bc by eliminating it you’ll be decreasing the protein content. The PB powder really doesn’t give it a PB taste, more of just a little nuttiness, but I understand if you don’t want to buy it since you don’t like PB!
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Karen Reply:
July 18th, 2010 at 12:46 pm
Doubling the hemp is a smart idea, Emily. This way, the nutritional profile will remain fairly in tact.
I’d vote for you as a vegetarian/vegan cooking show host on Food Network in a heartbeat…you should pitch it! Or, how about pursuing work as a personal chef, a caterer, or a chef at a health retreat/spa? All would likely provide you creative challenges – your strong suit.
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Emily @ The Front Burner Blog Reply:
July 19th, 2010 at 8:03 am
Haha thanks!
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Love this post but I’m actually posting to say that I own that dress too! Love it.
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Emily @ The Front Burner Blog Reply:
July 18th, 2010 at 10:49 am
Oh fun! Are you going to the summit? We can be twins! :)
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Nice!! I like how you think. Have you ever tried Sun Warrier? How does the taste compare to hemp protein powder? Cute dress BTW :)
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Emily @ The Front Burner Blog Reply:
July 18th, 2010 at 10:49 am
I actually haven’t tried that one, but I was just reading about it last night.
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and by warrier i mean warrior.
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Ooh! I know I owe you a quarter!
I’ll have to try this, just to see what it’s like. I’ve been using whey protein but was looking for something different to try. I’ve got a project now for this weekend!
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Emily @ The Front Burner Blog Reply:
July 18th, 2010 at 10:49 am
Haha a LOT of people owe me a quarter. :) Don’t get me wrong, I LOVE answering the question, because there are so many great sources of vegetarian protein!
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Emily,
You and Casey should go into business :-)
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Emily @ The Front Burner Blog Reply:
July 18th, 2010 at 10:48 am
I agree! :)
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this is a MUST read post.
thank you for breaking it down.
I’ve been looking for a Protein Powder to add to my GM and now that you’ve explained what’s actually in one this makes just perfect sense.
thank you!!
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Emily @ The Front Burner Blog Reply:
July 18th, 2010 at 10:48 am
awesome! you’re welcome!
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Thank you for this! I’ve been wanting to make my own smoothie powder but just assumed to buy all those products, which are expensive on thier own, would come out more expensive than a ready-made powder where the manufacturer gets bulk discounts on the ingredients. Thanks for doing the math for me! I will definitely make my own now!
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Darn! I just came back from Whole Foods with a humongous, expensive tub of protein powder. It never occurred to me to make it myself but I will next time! The poster above who said “this is why I come to your blog” was spot on. I love these type of visual demos. Nice job.
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Emily @ The Front Burner Blog Reply:
July 18th, 2010 at 10:47 am
Haha next time!
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I’m going to have to try this. Are the ingredients hard to find?
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Emily @ The Front Burner Blog Reply:
July 18th, 2010 at 10:47 am
We ordered all of the powders (except for PB2) from Nuts Online – http://www.nutsonline.com – very good prices and fast shipping! PB2 is sold at Bell Plantation – http://www.bellplantation.com – Hope that helps!
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Kim Reply:
June 13th, 2013 at 10:02 am
You can also buy PB2 by the lb on Amazon for around $8-$9.
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Wow, I never would have even thought you could make a home made protein powder, that’s pretty impressive!
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What perfect timing for this post! I was just about to order some Amazing Grass, but I was grumbling because of the expense. This solves my dilemma. Thanks so much!
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I think you and Casey should put in a pitch to the Food Network to host a vegetarian cooking show! So many great ideas.
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Emily @ The Front Burner Blog Reply:
July 18th, 2010 at 10:45 am
I SO wish the Food Network had a vegetarian cooking show! And I also wish it was mine. :)
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I JUST ran out of protein powder and found myself perusing the aisles of WF’s last week looking for a replacement. I actually thought “I bet I could make this myself”, but then had NO idea where to begin. This is GENIUS! Thank you so much :)
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Emily @ The Front Burner Blog Reply:
July 18th, 2010 at 10:44 am
Awesome! Glad I could help :)
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You could totally sell this and make a living! I don’t have the patience to make my own – it’s definitely worth my time to buy protein powder, and I don’t even use it that much because I do eat meat (don’t hate me!). What a great alternative though!
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Emily @ The Front Burner Blog Reply:
July 18th, 2010 at 10:44 am
Haha I don’t hate you. :)
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Awesome post, I love all the nutrition you two packed into your FB protein powder, that is amazing!!!
I wish there were an “AB2″ made with almonds instead of peanuts, I love almond butter but am not a big fan of pb.
Thank you so much for sharing your protein powder creation with us readers Emily, really thanks!! I will try making the powder mix myself as I also love amazing meal and vega and totally agree with you, the thing is expensive (and I too drink a smoothie every single morning for breakfast)
Ana
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Emily @ The Front Burner Blog Reply:
July 18th, 2010 at 10:43 am
That would be awesome if they made one with almonds! To be honest, the PB2 doesn’t really give it a peanut butter flavor, more just a general nuttiness. But if you wanted to skip it, I would just bump up the protein powder since it is a good protein source in the mix.
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Ana Reply:
July 18th, 2010 at 11:25 am
It would be really cool to have an “AB2″! I think I will send an e-mail suggesting that to the PB2 folks! :-)
Thanks again Emily! I am glad that the pb powder imparts more nuttiness than flavor (I like nuttiness!), I may try it with that! (but upping the protein powder is a good idea too!)
Ana
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This is an AWESOME post. Totally mind-blowing and I learned lots too!
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You and Casey are genius. . . seriously. . .
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Emily @ The Front Burner Blog Reply:
July 18th, 2010 at 10:40 am
haha thank you :)
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Never thought about making my own protein powder…..that’s pretty cool!!
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What an amazing and very inspiring post on protein. I love your blog and have named it my favorite with this post :)
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Emily @ The Front Burner Blog Reply:
July 18th, 2010 at 10:31 am
Oh wow – thanks!
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So awesome!! Thanks for sharing this and esp. for sharing the spreadsheet- totally makes all that work seem worth it!
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Emily @ The Front Burner Blog Reply:
July 18th, 2010 at 10:30 am
I love spreadsheets! :)
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Thanks for the shout out!! I really need to finish those protein posts…always SO much to do with the blog..ah! Such a good idea here. I’ve been DIY’ing a lot of home products and never thought to DIY protein powder. I can totally see that it would be cheaper, just like the at home products I’m making. You have to invest a little in the ingredients but in my experience, it ends up being cheaper because you can usually make multiple batches. Anyway, love this! Can’t wait to meet..less than a month!
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Emily @ The Front Burner Blog Reply:
July 18th, 2010 at 10:30 am
yaaaaay! :)
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This is great! Thanks so much for sharing! :)
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Wow, great post! So much informations! I wanted to replace my whey protein with a vegan protein but the prices were exorbitant… Now I know what I’ll do next! Thank you!
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Awesome post!!!!!!!!!!!!!!!!!!!!
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Hi Emily. I live in Charlotte and was wondering what stores you go to in order to purchase all of the ingredients. Which stores have the best prices?
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Awesome!! Welcome, and thanks! :)
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Great post! We love Vega, but yes it is expensive. Love your mix! I have a green smoothie every morning!
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you know, I was recently thinking of ways to budget a little better. When my AG runs out, I will definitely be making this! Thank you so much!
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Has anyone tried just mixing it up with a cup of water or milk? How does it taste? I don’t always have the time to blend up a smoothie. Any help would be appreciated!
Thanks
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Emily @ The Front Burner Blog Reply:
July 19th, 2010 at 7:52 am
Hi Kevin! We haven’t tried that, but there is the Vega Shake N Go product that is made for that specific reason. I’m actually going to review it this week on the blog!
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This is fantastic! The husband and I were just talking about cutting back on expenses and I am a big Green Monster fan. Thank you:-).
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Very informative post! I have been using 100% non-GMO pea protein. I also add cocoa powder and some stevia to my smoothies. I buy a packet of amazing grass sometimes and use 1/4 of it each time to spread out the cost.
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Hello:)
Do you know how many grams of protein, carbs and fat are contained per serving?
Thanks, Shawn
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Emily @ The Front Burner Blog Reply:
August 9th, 2010 at 4:18 pm
Shawn,
The chart that I included contains all of that information above. The first column is all of the homemade mix’s stats! Hope that helps.
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Shawn Smith Reply:
August 9th, 2010 at 6:18 pm
You rule:)
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[...] 1/4 cup of Emily‘s protein mix – 2 cups of Spinach – handful of frozen strawberries – 8 oz. of Pineapple [...]
[...] baby is around since he’s allergic. And The Front Burner has me excited about making my own protein powder mix. I’m still assembling the ingredients, which are a somewhat heavy upfront investment. She [...]
Hi Emily – cool recipe . . . I’ve heard stevia is hard to mix. Guess the food processor takes care of that?
[Reply]
can you please tell me the measurments???
1/4 hemp powder
1/2 cup almond milk
papaya-strawberry-blueberry??
I am very confused regarding the measurments, how many of each?
I think i am doing something wrong and i also use vanilla almond milk ? is this ok or should be regular almond milk? is hemp milk better than almond milk?
thanks…Linda
[Reply]
Emily @ The Front Burner Blog Reply:
October 6th, 2010 at 8:45 am
Hi Linda! The measurements are in the post – did you see the ingredients list? Vanilla almond milk should be fine. We use the unsweetened Almond Breeze.
[Reply]
[...] from Running Foodie also suggested that I check out making my own protein powder (from The Front Burner). It’s much much cheaper than buying it and doesn’t seem [...]
THANK YOU!!! This post is my answer to getting my boyfriend away from his whey protein powder. He eats a vegan diet, but has been unwilling to give up his protein powder.
[Reply]
Emily Malone Reply:
January 13th, 2011 at 9:59 am
You are most welcome! :)
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This is AMAZING! You are awesome for coming up with this. Just one question, how long does the mix last if you don’t make a protein smoothie everyday? Would it go bad in like, a month?
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Not sure if you read old comments, but if you do I have a request :-) It would be awesome if you could post a homemade protein bar recipe that uses this powder. I travel a lot and would love a way to bring this on the road.
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Emily Malone Reply:
January 18th, 2011 at 5:29 pm
Hi Karin! What a good idea. I will work on whipping up something in the next few weeks!
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this is a great idea! once you make the protein powder, how long before it goes bad (if ever)? also i’d love to see a protein bar recipe using this!
[Reply]
Emily Malone Reply:
January 22nd, 2011 at 10:34 am
If kept in a jar, I don’t really see why it would go bad. We keep ours for months at a time (before it runs out). I’m working on a bar recipe!
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I just made this and it is really tasty! I hate the taste and smell of both spirulina and chlorella but once mixed I couldn’t detect it. I used rice protein powder since that is what I had on hand, but I look forward to trying it with hemp. Thanks!
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Could this be considered a meal replacement on it’s own or would I have to add much to it.
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So what would you recommend substituting for those with peanut allergies? Some other type of legume or bean?
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Emily Malone Reply:
April 14th, 2011 at 9:08 am
I would just leave the peanut flour out!
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Hi Emily. I made this protein mix a little while ago and really like it. However, I didn’t refrigerate it and apparently something in it turned. The last two times I made smoothies with it, I got pretty sick. Do you usually keep yours in the fridge? I’m thinking it may have been the flax that did me wrong. My Googling tells me that that may have been the most likely culprit.
[Reply]
Emily Malone Reply:
May 14th, 2011 at 7:23 pm
Oh wow – really?? I have no idea! We don’t store ours in the fridge and have never had that happen. How long had you been storing the mix? Maybe the container wasn’t airtight? We use glass jars with screw lids, and usually keep the mix around a month or so. I am so sorry!
[Reply]
kdiddy Reply:
May 18th, 2011 at 10:42 am
Could’ve been a container flaw. I’ll try the glass jars next time. Thanks for replying!
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Hey, I just wanted to say I made this mix about a month ago and LOVE it. My husband even drinks it now – we’re both hooked and are even recognizing the benefits. I took your word on the awesomeness of some of the superfoods in the mix – but would you consider doing a post on some of them? I don’t know a whole lot about them (eg: spirulina) and would love to hear your take. Are you still drinking this while pregnant? Anyway, thanks a lot :)
[Reply]
Emily Malone Reply:
June 9th, 2011 at 4:21 pm
I’m so glad you like it! Yep, still drinking smoothies while pregnant. I will see what I can do about the superfoods post. :)
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My mom has dairy and soy allergies and needed a good drink for after some tough workouts. We made this together, and it has been wonderful for her!
We did more research on hemp protein powder because she can react to a lot of foods, but hemp is pretty hypoallergenic. A big plus for us. Thank you for this recipe. We both love it.
[Reply]
Looking at my tub of Vega Sport, it shows 20g of protein per serving. Your chart lists it as 10g. Is that a typo? Thanks!
[Reply]
Katherina @ Zephyr Runs Reply:
August 16th, 2011 at 11:05 pm
I just did a ridiculous amount of research on this (bored?) and it looks like their serving size is 1/2 cup as opposed to Emily’s 1/4, which makes sense. 10g is for 1/4 cup, not 1/2.
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Brett Reply:
August 17th, 2011 at 9:15 am
I’m not sure where you researched it, but I’m looking at the actual product. The scoop is 1/4 cup, and the label lists 20g per serving.
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Katherina @ Zephyr Runs Reply:
August 17th, 2011 at 9:25 am
Then I’d trust that :P Maybe Emily did the same research I did, which was a bunch of conversions from 27g of powder/50cc/etc to equal 1/2 cup.
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Awesome, awesome. I’ve got about 4 tubs of hemp protein powder that I could spruce up :)
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This post is great! I’m so glad you linked back to it. I’ll definitely be using this in the future.
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I may just try this once I am out of my protein powder.
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This is a really great idea. I make smoothies (though they are more like “sludgies”) every morning and I spoon stuff out of all kinds of smaller containers (chia, maca, protein powder, chlorella, spirulina). It never occurred to me to make a “master mix” out of everything. This will be much easier at 7 am.
BTW, I’ve started adding a Tbsp of coconut oil to my smoothies and it’s made my skin much softer and my nails amazingly strong.
Love your blog.
[Reply]
Katherina @ Zephyr Runs Reply:
August 16th, 2011 at 11:06 pm
YEAH? I thought coconut oil needed to be applied topically but the idea of putting in my smoothies makes me so happy! Cool testimony!
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thank you for this post and the comments are great too. has given me so many ideas!
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I finally was able to try this today and I love it! Thanks so much for putting this all together into a post, it’s so helpful. I wrote about my adventure making it at on my blog, pursuit-healthiness.blogspot.com. Can’t wait to see what else you have in store :)
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Emily Malone Reply:
August 25th, 2011 at 3:01 pm
Glad you liked it!
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We just started using your protein mix for our smoothies and oatmeal — it’s fantastic. We bought the chocolate PB2 because we have a problem, and that problems name is chocolate. :-) Thanks so much for sharing!
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[...] -1/4 cup of Emily’s Protein Powder [...]
I am sooooo grateful I found this post. Firstly, Congratulations to you and Casey on Cullen. Secondly, I am a huge fan of your blog and have made several of your recipes (butternut squash enchiladas are my fave)! and thirdly, do you need to include the PB2? I live in Toronto, Canada where it’s not readily available. Should I add more hemp powder? or just omit it completely???
Thanks! Lyndsay
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Lyndsay Reply:
January 7th, 2012 at 7:23 pm
oh no! I just read the rest of the comments, hahaha! Congratulations and thank you anyways.
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Emily Malone Reply:
January 9th, 2012 at 1:15 pm
No you can definitely leave it out!
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I just received my order from nuts.com mixed this up. It does have a funky smell and was leary of how it would taste. I am happy to report it is great as a smoothie.
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Thanks for all the great info; do you know what the shelf life is for this concoction? I’m wondering about making up larger batches.
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Emily Malone Reply:
February 20th, 2012 at 7:36 pm
We have stored it for up to 3-4 month with no problems!
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Has anyone used this mix with just water? I am looking to save money by making it from scratch but I drink my shakes in my shaker on .my way out of the gym. I was wondering if this one was tasty that way. Also is there a way to boost the protein up to like 15 or 16 gms per serving? I like to take 30gm so if I could get it to like 15gm I could just shake up 2 servings. Any comments would be greatly appreciated.
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Candy Reply:
March 7th, 2012 at 8:17 am
I was just getting ready to post this same question. My husband would like to make something chocolate and just add water or maybe almond or coconut milk. Thanks!
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I’m new to the whole protein shake world..so bare with me..I currently drink Body Vi- Visalus shake and GNC Lean Shake (premade). How does your FB Blend compare? It seems that yours wouldn’t taste as fruity and it looks different. I’m very interested in making them but don’t want to waste money on them if they don’t taste good. I drink one in the morning for breakfast and one after I workout then I have a meal at supper time! Thanks in advance!
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Emily Malone Reply:
March 22nd, 2012 at 7:33 pm
I’m sorry, I don’t know anything about those other shakes. :/ Ours is great that you can add whatever fruits and mix-ins that you like!
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I’m sitting here right now drinking my first glass of this stuff (minus the pb2 – still waiting for that to be delivered) and I must say it doesn’t taste bad at all.
I saw you posted this a few years ago and was wondering if the recipe has changed at all/if you still drink it. I’m going to try it for a month and see how it goes. Love vega, but it just cost too much.
Thanks for the recommendation for nuts online. They were great and so fast!
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I’ve been an avid fan of your website for several months and have made so many of your recipes that I couldn’t keep count. BTW…I have loved every one !! Well I took the plunge, ordered the ingredience for your protien drink and drank my first glass this AM. Amazing how such an ugly sight can taste soooo good :) I look forward to tomorrow for another drink as I drive to work. Thanks for all your suggestions, you have been a life saver!
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Emily Malone Reply:
April 3rd, 2012 at 9:43 pm
I’m so glad to hear it! We love those smoothies. :)
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Ive been trying to find a recipe for homemade protein powder to submit to the Beyond Diet website…this one seems perfect so I wanted to ask if it would be alright if I submitted it?! Feel free to email me back. Thanks and what a great recipe..
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If i had protein powder at home,why would i want to make it???? :/
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Emily Malone Reply:
May 21st, 2012 at 7:26 pm
This is a protein powder blend that is much less expensive than the store bought brands.
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great design
sent from my ipod
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Thanks I am so tired to spend so much money and still do not feel I get the best this recipe is great thanks at lot Barbara
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I just came across your post and love all the details. I am wondering if this blend is safe to drink while breastfeeding. Thanks!
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Hey I was searching around for something like this and am absolutely blown away by your formula here haha (thank you)
One question though, I checked out nuts portions for each of the ingredients and was wondering how you came up with the portions?
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I think I have the same question as Charlie. I’m really curious about the nutrition information. I see you worked out the calories, fat, etc but I’m wondering the grams of Spirulina, Chlorella, how many omega 3s, fiber, etc. Just curious! LOVE the recipe though, and I’m actually using it to replace my new Vega habit– thanks a bunch, SO great!
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Hi Emily! Hopefully you can help me out! I am new to smoothies AND to protein powders. I just made your protein powder. Or a version of it. I was able to find the ingredients locally, rather than ordering from nutsonline, so the flavor may vary a bit. It really is delicious!!! I made the smoothie you recommended, but I examined the photos to know how much fruit to use. My questions are: how many cups frozen fruit did you use? (It said one cup, but it looks like more in the pic???) And, do you drink the entire recipe? It seems like a lot, but I want to be sure I am getting the benefit from the protein mix.
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Emily Malone Reply:
July 12th, 2012 at 1:32 pm
Hmm it’s been a while, but we probably use 1-2 cups plus bananas when we made the smoothies. We split the batch, so I’d say it makes two generous servings. Glad you like the mix!
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Sephina Reply:
July 12th, 2012 at 3:18 pm
Thank you for replying! Yes, the mix is great! But your reply got me curious (“hmm it’s been awhile”)…are you not doing homeade protein powder smoothies for breakfast any longer? If not, have you found something you would recommend to fellow vegans/vegetarians?
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Emily Malone Reply:
July 12th, 2012 at 7:15 pm
No sorry. I still drink them! Just meant it’s been a while since I wrote that specific post! :)
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How does this compare, nutrition wise and such with amazing grass? I currently mix hemp protein with Emerald Balance (I switch between Emerald balance and Amazing Greens).
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I just ran across your blog and was delighted to find your recipe for protein powder mix. I’m surprised that I can’t find that many websites for recipes for protein mixes when they are so easy to do. I started an exercise prgram last year and wanted to add a protein mix to give me more protein in the day but for someone who cannot have anything dairy it’s hard to find. My favourite was the Vega Chai one and I was wondering if I can adjust your recipe to make it like the Vega Chai. I’ll have to eliminate the PBP as I don’t eat peanuts either but do enjoy other nuts. Have you come up with any recipes with the Chai flavour? Thanks.
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Nina Reply:
June 12th, 2013 at 3:47 pm
I would just add powdered chai herbs. Look up a chai recipe, its basic recipe is just cinnamon, cloves, cardamom and ginger. You can fancy it up with other herbs if you want, but chai is really easy and customizable.
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Have you tried adding something minimal (water or almond milk) to your protein dry mix? And if so, how did it taste? Thanks!!!
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wow i love this. I am a body builder is there anyway to make the protein to were it would be 50grams per shake….????
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This is awesome so much healthier for you then all the crap out on the market.
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I just found your protein powder mix to make. I am excited to try this. THank you!
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Emily Malone Reply:
September 14th, 2012 at 4:35 pm
Hope you like it!
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I’m with the other posters! Thank you sooo much! I would be interested in a pea protein blend, and actually was looking for how to make your own pea protein when I stumbled onto your blog. The hemp and pea sound like a good combo to me, while omitting the PB to reduce the fat content. What do you think?
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Emily Malone Reply:
September 28th, 2012 at 3:59 pm
I think that sounds like a great idea!
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Hi Emily – long time reader first time commenter – absolutely love you, your blog and your family – awesome. I am looking into making my own protein powder and remembered you did a post on it and found it! just curious what is the texture like – im ok with flavor but im weird with textures – is it gritty? ive heard hemp protein can be gritty – i love hemp seeds but have never tried the powder and i dont like amazing greens because it never disolves for me – so just curious
thanks
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Emily Malone Reply:
October 10th, 2012 at 3:35 pm
Hmm I dont think it’s gritty in the smoothie – blends up really well for us!
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Once you make the smoothie how soon should you drink it? I like to have protein drinks for breakfast and lunch and have been using pre-packaged drinks, which are expensive. I would love to make my own mix. Can I mix them ahead of time, refrigerate them, and drink later?
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Emily,
I am momma to eight people so far. Five of them are strapping young men and while the oldest has moved out we still have four big boys wanting to up their protein every chance they get.
Please tell me approximate number of grams of protein per 1/4 cup of this powder.
They will eat it if I make it IF it has enough protein to merit the trouble.
I, too, love the blend of needed ingredients but would also like to know how much protein I am packing in for the day.
Thanks!
NannyMiMi
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One reason I want to do this is because although I love some of the protein powders I’ve been using for smoothies, they come in these huge plastic tubs. I think of all those tubs I’ve used never degrading, and all those bits of plastic in the ocean. I have to do something else so I reduce my use of these. Thanks for these ideas!
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Emily Malone Reply:
October 23rd, 2012 at 11:43 am
Great point!
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I was just web surfing on how to make my own protein powder. This is great, thanks!
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Hi,
I am getting ready to make this blend(minus the PB2 powder) – ordered all ingredients.
I was wondering if this blend would taste good in a smoothie with just fruits and water (don’t like bananas and any kinds of milk or yogurt in my smooties). Anyone tried this – thoughts anyone?
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This is just fantastic…………….i love the smoothie ingredients and the lovely woman serving it all…………how can i fail to be healthy now! ….yummy
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Is the hemp protein powder simply Hemp Hearts (hemp seeds) ground down into a powder or do they add something else? I ask as i can get a 1.5lb bag of hemp heart for under $14.00 and a two pound bottle of hemp protein powder is $50+.
If they are not the same, could you simply grind the hemp hearts into a powder and use this for a close substitute? I can not eat peanuts. Would grinding a cup of almonds into powder be a close replacement?
I eagerly await a response as I am excited to make this.
Thank you
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This might be an incredibly dumb question, but does the powdered peanut butter give it a peanut butter-y taste?
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What a wonderful post thank you so much for doing it! I was wondering though, how does one figure out the approx. amount of the powder that one needs? Like you said for yours it is a 1/4 of a cup, how did you come by that measurement?
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Question, how does it mix? Could i mix it with coconut milk? and also how does taste, Its really hard for me to drink the Vega… but I’m dairy/gluten free and finding a healthy protein powder that supplements me is very difficult without breaking the bank!
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I am looking for protein powder which gives 90% calories from protein. How do you calculate it?
Thank you!
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Have you ever tried adding chia powder?!
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Have you tried adding chia powder?
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I started working out last February with the Couch-2-5K program. I started because when bending over to tie my shoes, I couldn’t breathe. I continue to run and have started cross-training. My two boys and I did our first 4 mile mud run right before Thanksgiving. We are now trying to tweak out what we eat, so I want to replace my breakfast with this but have a few questions. First, is it really necessary to purchase all these powders organic? I understand buying organic foods, but I’ve noticed ‘organic’ turning into a marketing frenzy. I’m not familiar with any of these healthy products and curious if it’s really worth it or not? Also, I noticed on nuts.com, flaxseed has an option of being golden…is this what I’m supposed to get? You posted this a couple years ago, knowing that, is there anything different to your protein smoothie you’ve added or deleted since the original post?
You don’t have to post this or your answer online…I know the organic question might start a war. I do thank you for your time and all your research. I’ll have one shot with my family liking this and just don’t want to mess it up by purchasing the wrong thing. Thanks again.
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Emily Malone Reply:
January 4th, 2013 at 7:25 am
Welcome, Brian! Sounds like you’ve had an awesome journey to health! To answer your questions, no I don’t think they have to be organic. The health benefits are the same either way. You can use golden flax, but we just use regular (brown) flax. They are very similar, so it shouldn’t make a big difference. Get the one with the better price! Honestly, several years later we still use this same blend. We don’t always use the peanut flour these days, but it doesn’t need it. I hope this helps!
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How many grams of protein is in a 1/4 cup ?
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This is a great start, but I want to add more “daily recommended/required” vitamins, minerals or other good/exotic ingredients to it … for that all inclusive healthy morning shake. Any thoughts or recommendations?
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Nina Reply:
June 12th, 2013 at 3:43 pm
Try adding some powdered herbs. I use nettles in mine! Another great powder mix out there is Rachel jeans green drink – add that to some hemp protein powder for a major nutrient boost :-)
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Hello, I recently found your website, and it is the hidden gem I’ve been looking for. I ordered all the ingredients, except for the Red Mill Hemp Protein, to make the protein shake you have described. Which leads me to my question, I am looking to add more muscle mass, IS THERE ANOTHER PROTEIN MIX, besides red mill hemp, THAT WILL ADD MORE GRAMS PER SERVING OF PROTEIN TO THIS SHAKE?? (or if you recommend a different serving size for the protein base)
Before you answer, a little background. I’m 6’0″, 176 lbs. It is extremely difficult for me to gain weight. I eat approximately 3,500 to 4,000 calories daily. My problem lies in my workouts. I love to do cardio and circuit training. It’s a culture for me. I don’t want to be a meat head(body builder), but with my height, I want to add 10 lbs. I am extremely satisfied with my figure, but this is a personal goal I have been never able to accomplish. Any response will be greatly appreciated.
No, I will not stop doing cardio, and my sleep cycle consists of 6 to 8 hrs daily. My red and white meat diet accounts for 10 to 15% to my diet on a monthly basis. Mostly chicken and tuna. I don’t like red meat as much.
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Wow! I just recently started a 98% plant based, whole food diet. I’ve had some serious health and digestive problems over the past few years due to side-effects of some of the medications I’ve had to take. In fact, it got so bad that I wasn’t absorbing my nutrients, at all, and the doctor I saw suggested a liquid diet and baby food. I couldn’t do it. I started researching, but, took my time. In the meantime, the medications were wreaking havoc on my digestive system, etc. One of these medicines I may be able to stop taking within a few months. That will help. In the meantime, I was sold on the Nutribullet by Magic Bullet. In the NutriBullet blog, they explain the differece between the NutriBullet and the Magic Bullet. They compare it against other food processers and blenders and it is an absolutely amazing product that has literally saved my life! I am going to have to get some more ingredients so I can make your protien powder. In the meantime, I’m able to absorb more nutrients after they’ve been blasted in this product where the blades break down foods, like grapes, pulverizing seeds, stems and everything to a liquified form. I use maca powder, chia seeds, flax seeds, etc, in nearly every smoothie. Yes, they make nutriblasts, but I put either banana or avocado in every smoothie for the thickness. I use fresh or frozen fruit. Although the Nutribullet people haven’t mentioned Agave in any of their recipes, I use agave or raw honey in most for the sweetness. I started with spinach and romaine green leaf lettuce for my 50% veggies. Now I’m using a lot of Kale. Maca powder is a must:-) I still think I’m using more fruit than vegetable but I try to use blueberries in every one. Do you know where I can get acai berries other than buying the juice of concentrates? I have some Acai vitamin chews, but I can’t put those in a smoothie, lol!
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I absolutely love this protein powder!!! I have so much more energy. Thanks for this recipe and the hook up to Nuts.com. My healthfood store didn’t have most of what I needed so I just ordered it!
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I ordered all my ingredients online and got them in the mail last night. This morning I mixed up my first batch of powder and momma mia!!!! I love it!!!! I have been making smoothies for quite a while, but would just add some hemp, chia or flax and a handful of almonds or pecans. But this combination is really wonderful. Love the maca powder!!!! Thanks for sharing.
Janna
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I usually mix my protein powder with almond milk and leave it at that, especially after a workout. Do you have any suggestions for simple flavoring. Can I just add some cocoa or something and have it taste like chocolate?
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Emily Malone Reply:
March 8th, 2013 at 7:08 am
Cocoa powder would definitely help!
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[...] reading healthy living blogs for a few years and one of my favorites is Daily Garnish. I read this post ages ago and have wanted to make our own mix ever [...]
I saw some people asking about a replacement for the peanut butter. I made some almond milk & saved the almond mush after separating it in a masticating juicer. I put in the freezer. I thawed it, let it dry & that’s what I used instead of the PB2. I did this, not because I don’t like peanut butter, but because that’s what I actually had on hand without having to figure out who sold it in stores, & if not order it online & wait for it to ship. It tastes fine to me & have no qualms with it. I add cocoa powder when I’m ready to blend with other ingredients. Thanks for this posting, btw.
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how many litre is one cup??
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simply amazing and with stevia probably tastes good too
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HAHA…. I was thinking how easy this was to put together. Nice post. I’ll be trying this out.
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Thanks for this post, it’s excellent! I tried it out today and am very very very happy with the results and will add this great protein mix to my post-workout eating. Heaps of thanks! One of the best nutrition topic blog posts read in a very long time!
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Sounds great! I can’t wait to make my own. Thank you for posting this!! UMMMM Quick Question. What are the total grams of protein per serving?
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magnificent points altogether, you just won a emblem new reader.
What could you suggest about your publish that you just made a few
days in the past? Any certain?
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Worst tasting protein powder ever.
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Hey thanks for this post…Its an eye opener for me….you have given great knowledge about protein powder which can be made in home also….
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Hello. This recipes sounds amazing! I am actually looking to put this together for a friend who is doing her residency right now. She barely has time to eat and sleep! Would this be palatable if you just added it to almond milk?
Thanks!
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Wow, this is dedication! I’ve heard good stuff about the Bob’s Red Mill brand, but mostly in the soy protein powder field. Maybe I should give hemp a try; it’s the few plant proteins that’s complete, right?
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I am ordering all of the ingredients for the protein powder. I can only get them in 1 lb. amounts. How do I store the extras until I use them?
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Have been looking at protein powders and decided to make my own and ran across your blog. Love it. Couldn’t wait to make it. Have lost 10 lbs in 9 days and am feeling great. Thanks!!
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[...] had a major pregnancy aversion to the powdery taste). Side note: for those interested in making their own protein powder blend, check out this [...]
Hi there,
Thank you so much for this AMAZING recipe/tutorial!! :))
Has anyone tried substituting the cinnamon with another spice (I’m ‘allergic’ to cinnamon)? I was thinking of perhaps using ground ginger instead. Any thoughts? :)
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