SELF HELP RESOURCE - Wellness / Healthy Recipes


A freshly cooked balanced meal is complete in itself to provide all the essential nutrients needed for the body to be healthy and function well.   Sometimes an increased requirement (sports, intense exercise) could call for extra supplementation. In that case, a regulated nutritional supplement can come to the rescue.  Supplements are extracted and isolated nutrients from food, available in different forms such as pills, tablets or powders. These are well tolerated if consumed in the recommended amounts along with balanced nutrients from home cooked food to meet the increased demands. 

Market shelves are flooded with various nutritional supplements and most popular among supplement them is protein. It is predicted that India’s protein supplement market is projected to grow around 20 per cent in 2017-2022.  Commercial supplements tend to be expensive and consumers shell out a lot of money   to meet their protein requirements. However, most of the time, the same can be met with natural ingredients available on our kitchen shelves.  

To prepare a homemade supplement we need to start with a base; - Animal based supplements will have milk powder as base whereas plant-based supplements have pulses and lentils as their base. 

Here is the list of ingredients required for protein supplement:- 

  • Almonds contain fiber and heart healthy fats. They are also good source of vegan protein. 1-ounce almonds provide 6 gm. of protein. 

  • Walnuts are excellent source of antioxidants and vegan protein. It contains vitamin E, melatonin and polyphenols that helps fight free radicals and prevent ageing of cells. 

  • Pistachios are rich source of vitamin B6 and protein. It helps formation of hemoglobin that carries oxygen to the tissues. 

  • Cashews contain a good amount of copper, magnesium and manganese, which are vital for bone and muscle health. 

  • Pumpkin seeds are good source of zinc, iron and magnesium. 1 ounce (28gm) provides 7 gm of protein and 1.5gm of fiber. 

  • Sunflower seeds are high in selenium and vitamin E, which are known for anti-inflammatory properties and immune boosting function.  

  • Chia seed contains a compound called glucomannan that helps in weight loss. It has a fair amount of protein, zinc, magnesium and essentially fatty acids. 

  • Rolled Oats are less processed form of oats, it contains good amount of carbohydrates and soluble fiber, which is known to be gut friendly. 

  • Chana dal: it contains vegan protein and B vitamins; B1, B2, B3 and B9 that are crucial for energy metabolism. 

  • Unsweetened milk powder is a good source of animal protein and calcium, which is essential for muscle growth and repair. Since it is made up of low-fat milk, it won't increase caloric intake.  


Almond – 100 gm 

Walnut – 50 gm 

Pista – 25 gm 

Cashew – 25 gm 

Pumpkin seeds – 30 gm 

Sunflower seed – 30 gm 

Melon seed – 30 gm 

Chia seed- 30 gm 

Rolled oats- 50 gm 

Split chana dal – 25 gm 

Milk powder unsweetened – 100 gm 


Method: - 

1. Lightly roast almonds, walnut, pistachios, cashew separately on a low flame for 3-4 minutes or until nuts turn crunchy. 

2. Then separately roast all seeds except chia seed and then keep aside. 

3. Roast oats and chana dal separately for 5 minutes till it turns golden and crisp. 

4. Once all the ingredients cool down, transfer to a mixing jar and blend to a fine powder. Make sure to pulse and blend, this will prevent the nuts from releasing oils. 

5. Then sieve the mixture to get an even textured and fine powder, add milk powder and mix well 

6. Store in an airtight jar. It will stay fresh for 2 months. 


Nutrition Facts label 

Serving size = 2 Tbsp.-30 gm 

Energy: 152 kcal 

Carbohydrates:  8.8gm 

Protein:  6.8 gm 

Calcium: 114mg 

Iron: 1.14mg 

Omega 3- 269mg 


References - 

#1 Protein Supplement Manufacturers in India | Swasthum 





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