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This article was co-written by Claudia Carberry, RD, MS. Claudia Carberry is a licensed dietitian specializing in kidney transplantation and counseling for weight loss patients at the University of Arkansas for Medical Sciences. She is a member of the Arkansas Academy of Nutrition and Dietetics. Claudia received her MS in Nutrition from the University of Tennessee Knoxville in 2010.
There are 12 references cited in this article that you can view at the bottom of the page.
This article has been viewed 1,194 times.
whey protein is a product of the cheese making process. After the cheese is made, the liquid that comes out of the curds is called whey. Skim milk is already nutritious, but you can enhance its benefits even further by drying. After drying whey, the product you get will be whey protein. [1] X Source of Research Once pureed, you can use whey protein to make protein shakes, smoothies, cupcakes, and scones.
whey protein from basic ingredients [2] X Research source
- 4 liters of milk
- 5 tablespoons (75 ml) lemon juice or white vinegar
Yogurt whey protein [3] X Research source
- 2 cups (500 g) yogurt or kefir
Quick whey protein [4] X Research source
- 3 cups (240 gr) skim milk powder, set aside
- 1 cup (80 g) traditional or instant dry oats
- 1 cup (140 g) almonds
Flavored Protein Powder [5] X Research Source
- 200g protein powder
- 3 packets of stevia
- Vanilla powder, cinnamon powder, matcha green tea, etc…
Steps
Making whey protein from basic ingredients
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Pour milk into a large pot. You will need 4 liters of milk. It is best to use full cream grass-fed cow’s milk.
- You can also use 4 cups (950 ml) of milk and 2 cups (480 ml) of cream. [6] X Research Sources
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Heat the milk to 85 degrees Celsius. You can measure the temperature by dipping a cooking thermometer into the pot, then clipping it to the side of the pot. If you don’t have a thermometer, you’ll need to watch out when the milk begins to simmer, which is when it’s reached 85 degrees Celsius . [7] X Research Source
- Do not let the thermometer touch the bottom of the pot.
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Stir in 5 more tablespoons (75 ml) of lemon juice. If lemon juice is not available, you can use white vinegar; The finished product will have almost the same taste. This recipe also makes fresh ricotta cheese. If you like cheese, then vinegar is a better choice. [8] X Research Sources
- If using milk and cream, use ½ tablespoon (8g) of salt and 3 tablespoons (45 ml) of lemon juice or vinegar. [9] X Research Source
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Wait for the solution to cool for 20 minutes. Close the pot lid. Remove the pot from the stove and put it somewhere where no one will touch it. Leave it like that for 20 minutes.
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Pour curd and whey through a cheesecloth-lined sieve placed over the rim of the bowl. Line the sieve with cheesecloth and place the sieve over the rim of the bowl. Use a spoon or ladle to scoop the curd into the sieve. Pour the rest of the liquid into a large pitcher or jar and refrigerate.
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Wait for the whey to completely separate from the curd. This step is best kept in the refrigerator. It will take at least 2 hours to filter the whey, and you don’t want the milk to go bad. [10] X Research Source
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Use a food dryer to process whey if present. Pour whey (both in jar and bowl) into the dryer tray; you will need to pour about 1 cup (240ml) per tray. Dry whey according to the instructions for use of the dryer. Each brand can be different, but most dry for 12 hours at 58°C.
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Handle the whey manually if you don’t have a food dryer. Pour all the whey into the pot, bring to a boil over medium-high heat, then reduce the heat to a simmer. Cook until the whey is thickened and mushy. Spread out onto a tray lined with parchment or wax paper and let cool. [11] X Research Source Break up the whey and dry for about 24 hours. [12] X Research Source
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Grind the dried whey into a powder. You can use a blender or food processor, or even a coffee grinder if you have one. If the whey has been processed manually and is still moist after blending, you will have to spread it out again, allow it to dry for another 24 hours, and blend again. [13] X Research Source
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Store protein powder in an airtight container. Food jars are perfect for this. You can use protein powder to make protein shakes, cupcakes, breads, etc.
Making whey protein from yogurt
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Line the sieve with cheesecloth and place the sieve over the rim of the bowl. Make sure the loose cloth has not been bleached. You can also use a clean washcloth instead of a linen cloth. Be sure to use a bowl deep enough to place the sieve and hold enough 1 cup (240 ml) of liquid.
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Ladle yogurt or kefir into a cheesecloth lined sieve. You can use store-bought yogurt or homemade yogurt. If using commercially available yogurt, be sure to choose one that doesn’t contain gelatin or pectin.
- Use plain yogurt or kefir; Do not use flavored ones.
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Place the bowl of yogurt in the refrigerator and wait for the liquid to drain into the bowl. This may take up to 24 hours. If you use yogurt, you will also have sour cream left in the strainer. You can leave the bowl in the fridge for longer than this time; this way you will get a lot of whey and turn the yogurt into cream cheese. [14] X Research Source
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Pour the filtered whey into the water tank. Leave the female part in the cheesecloth. Depending on how long the yogurt/kefir is straining, you’ll end up with greek yogurt, sour cream, or cream cheese! By this time, your whey is complete. Sour milk already has a lot of protein, but if you want more protein, you will have to dry it. The whey will become denser after the water is removed during the drying process.
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Dry whey with a food dryer if available. Pour 1 cup (240 ml) of liquid whey into the dryer tray. Dry whey according to the machine manual. For most machines and dairy products, the drying temperature will be 58 degrees Celsius. The drying process will take about 12 hours.
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Process manually if you don’t have a food dryer. Pour all the resulting whey into a large pot. Bring the whey to a boil over medium-high heat, then reduce the heat to a simmer. Continue to cook until the whey has thickened. Pour the whey on a baking sheet lined with parchment or wax paper and let cool. [15] X Research Source Break up the whey and let it dry for about 24 hours. [16] X Research Source
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Grind dry whey into powder. You can grind with a blender, coffee grinder, or food processor. Manually processed whey may still be moist. If so, you need to repeat the process: spread the whey in the tray again, wait 24 hours, then blend again. [17] X Research Source
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Storage and use of powdered whey. Pour whey into a covered container, such as a food jar. Mix whey into protein shakes or smoothies. You can also use it in cake recipes, such as muffins, cupcakes or scones.
Make whey protein fast
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Blend milk powder, oats, and almonds, equal parts each. Place 1 cup (80 g) fat-free milk powder in a blender. Add 1 cup (80 g) of traditional or instant oats and 1 cup (140 g) of almonds to the blender. Grind all ingredients into a fine powder.
- Do not add water to the milk.
- Powdered milk contains whey.
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Blend the remaining milk. Place 2 cups (160g) nonfat milk powder in a blender. Turn on the blender again to smooth the mixture.
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Store protein powders in wide containers. Use a container with a tight-fitting lid, such as a food jar. Store at cool temperature and use within 2 weeks. If you don’t use it up within this time, you must store it in the refrigerator to prevent the almonds from spoiling.
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Use protein powder in protein shakes. Measure ½ cup (45g) of protein powder into a blender. Add 1.5 cups (350 ml) of milk (or any other liquid). Let the mixture rest for about 5-10 minutes, then add the essence, fruit or yogurt as you like. Blend until smooth, then drink.
- You must let the protein powder stand for 5-10 minutes for the oats to soften into a paste.
Make flavored protein powder
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Create a base with protein powder and stevia. Put 200g of protein powder and 3 packets of Stevia into the jar. Next, choose one of the flavors from the following steps. Use protein powder as you would in a protein shake.
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Use vanilla bean powder for a French vanilla flavor. You can buy vanilla powder at the store or make your own by grinding 12 dried vanilla beans with 2-3 whole vanilla beans. Put 1 tablespoon of this powder in the jar, cover and shake well.
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Add cinnamon powder and vanilla powder to make a sweet sugar mixture. Put 1.5 teaspoons of cinnamon powder and 1 teaspoon of vanilla powder in a jar. Cap the jar and shake to mix the ingredients.
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Use cocoa powder for chocolate flavor. Place ¼ cup (25 g) of high-quality black cocoa powder in the jar. Close the lid tightly and shake the mixture until the ingredients are evenly mixed.
- Add 1 tablespoon (3 g) of espresso powder for a mocha flavor!
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Create a unique flavor with matcha green tea powder. Buy green tea powder, measure 1.5 tablespoons (9g) into the jar. Cap the jar and shake it all to mix.
Advice
- You can use whey protein to make protein shakes, cupcakes, scones, even tea!
- You can drink whey protein shakes for breakfast. [18] X Research Sources
- If you want to build muscle, drink a protein shake mixed with water 1 hour before your workout. You can also use soy milk or skim milk instead of water. [19] X Research Source
- Drink a protein shake right after exercise to regain strength. [20] X Research Sources
- If you need to gain weight, you should drink protein containing milk before going to bed. [21] X Research Source
Warning
- Whey protein can be helpful if you want to build muscle, but if you don’t exercise properly, it can cause you to gain weight. [22] X Research Source
- Drink protein shakes slowly to avoid nausea. [23] X Research Sources
Things you need
Making whey protein from basic ingredients
- Wide pot
- Wide bowl
- Cooking thermometer
- Spoon or ladle
- Tight mesh strainer
- Sparse fabric
- Small flap or tray
- Food Dryer
- Containers with lids (such as food jars)
Making whey protein from yogurt
- Bowl
- Colander
- Unbleached canvas
- Pot
- Food dryer or stencil/wax paper-lined tray
- Containers with lids (such as food jars)
Make whey protein fast
- Measuring cup
- Blender
- Containers with lids or food jars
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This article was co-written by Claudia Carberry, RD, MS. Claudia Carberry is a licensed dietitian specializing in kidney transplantation and counseling for weight loss patients at the University of Arkansas for Medical Sciences. She is a member of the Arkansas Academy of Nutrition and Dietetics. Claudia received her MS in Nutrition from the University of Tennessee Knoxville in 2010.
There are 12 references cited in this article that you can view at the bottom of the page.
This article has been viewed 1,194 times.
whey protein is a product of the cheese making process. After the cheese is made, the liquid that comes out of the curds is called whey. Skim milk is already nutritious, but you can enhance its benefits even further by drying. After drying whey, the product you get will be whey protein. [1] X Source of Research Once pureed, you can use whey protein to make protein shakes, smoothies, cupcakes, and scones.
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