How to Make an Easy Homemade Protein Shake

Healthy protein options don't have to rely on dairy.

Protein intake is an essential part of a healthy diet. High protein shakes are used by many fitness minded people to supplement their dietary needs. Protein shakes don't have to use supplements or dairy products, however. Other high quality protein options provide a healthy shake that leaves you full without adding cholesterol or too much fat. If you're lactose-intolerant, this shake recipe is especially helpful.

Things You'll Need

• 1 cup quinoa
• 2 egg whites
• 1/2 sliced apple
• 1/4 cup milk
• 1 Tbsp honey
• Colander
• Blender
• Cooking pot

Instructions

1. Take one cup of quinoa seeds and rinse thoroughly in water. Using a colander, rinse the quinoa seeds. Put them into your cooking pot. Add three cups of water to the pot and bring it to a slow boil for 20 minutes. Cook the quinoa until the grain is firm and fluffy in texture.

2. Use one large spoonful of quinoa and add it to the blender.

3. Add two egg whites to the blender as the second source of protein. Egg whites are low in cholesterol and a nutritious source of protein. The egg whites provide a thick bonding texture to the protein shake.

4. Add the milk, honey and sliced apple to the blender. Blend until the ingredients are completely mixed and the mixture is frothy.

Tips & Warnings

• Cook the quinoa the night before and then refrigerate for easy use.

• Add ice to your homemade protein shake for a chilled effect.

• Substitute the apple with the fruit of choice.

• Do not use egg whites if you're allergic to eggs. Quinoa has enough protein.

References

• MayoClinic.com; Meat-free More Often: Alternate Protein Sources Promote Health; May 2010