Ways to use Whey

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Whey protein is typically known amongst the work out crowds as a lean muscle recovery protein. It works hand in hand with the breakdown of muscle during the work out to rebuild and repair those muscle fibers. However, whey also has its place in a regular healthy diet for similar reasons: it can be a nutritional and complete source of all amino acids, and not necessarily only for athletes.

The most common use for whey is making protein shakes/smoothies however whey can also be incorporated in any overall health plan as quite the versatile ingredient in many simple and fun recipes. In all of these options, it offers a high quality dairy protein boost.

Here is one favourite created by Chris Mohv, owner of Mohv Results, Inc. This interesting way of using whey not only adds variety and interest to a meal, but it also offers 22 grams of protein and 10 grams of fiber.

VEGETABLE QUESADILLA WITH PROTEIN GUACAMOLE
protein guac

Ingredients:
Quesadilla
– 3 snack bites of Cabot Light Cheese (50% less fat) or 2.25 oz shredded cheese
– 1 sprouted whole grain tortilla
– ¼ onion, grilled
– 3 slices of fresh tomato

Guacamole
– 1 avocado
– ¼ cup whey protein isolate, unflavored (about 1 scoop)
– 1-2 tbsp chopped fresh cilantro
– Juice of ½ lime
– Pinch of salt

Makes 2 servings

Quesadilla:

  1. Place the cheese on the whole grain tortilla.
  2. Spray a small pan with nonstick cooking spray and warm over medium heat.  Add the tortilla to the pan, cheese side up.
  3. When the cheese is melted, top with grilled onions and fresh tomato.  Fold the tortilla in half and remove from the pan.  Cut in half.
 Guacamole:
  1. Slice the avocado in half and remove the pit.  Scoop out the avocado and place in a medium bowl.  Mash until smooth.
  2. Add whey protein isolate, cilantro, and lime juice.  Combine until smooth.  Flavor to taste with salt.
  3. Scoop half of the guacamole onto each quesadilla slice.  Serve immediately.
Variation:
Substitute grilled onions and tomato with your favorite vegetables.
Ingredient substitutions will change the nutrition information.

Nutrition information for 1 serving (½ of the quesadilla topped with ½ of the guacamole): 368 calories, 22 g protein (including 8 g of whey protein), 26 g carbohydrate, 10 g fiber, 22 g fat, 6 g saturated fat, 291 mg sodium
Also contains: vitamin A, vitamin B6, vitamin C, folate, vitamin K, calcium, copper, potassium

For more information and about whey, visit:

http://wheyprotein.nationaldairycouncil.org/

There are many more recipe ideas on this site too!!