Pea Protein Powder: Nutrition, Benefits, and Side Effects

Protein powders have gained immense popularity in the health and fitness industry as a convenient and effective way to supplement one’s daily protein intake. Among the various protein powder options available, pea protein powder has emerged as a popular choice for many individuals, particularly those following plant-based or vegetarian diets. In this blog post, we will explore the nutrition, benefits, and potential side effects of pea protein powder.

Nutrition Profile of Pea Protein Powder:

Pea protein powder is derived from yellow peas, also known as Pisum sativum, and is produced by drying and grinding the peas into a fine powder. It offers an excellent nutritional profile, making it a viable alternative to other protein sources. Here are some key nutritional aspects of pea protein powder:

Protein Content: Pea protein powder is known for its high protein content. It typically contains around 20 to 25 grams of protein per serving, making it a suitable choice for individuals looking to increase their protein intake.

Essential Amino Acids: Pea protein powder is rich in essential amino acids, which are the building blocks of protein. It contains all nine essential amino acids, including lysine, isoleucine, leucine, valine, methionine, phenylalanine, threonine, histidine, and tryptophan.

Low in Carbohydrates and Fat: Pea protein powder is relatively low in carbohydrates and fat, making it a favourable option for those watching their macronutrient intake.

Benefits of Pea Protein Powder:

Muscle Building and Recovery: Pea protein powder is an excellent choice for individuals engaged in strength training or physical activity that requires muscle repair and recovery. Its rich amino acid profile, especially the branched-chain amino acids (BCAAs), supports muscle protein synthesis, aiding in muscle growth and repair.
Plant-Based and Vegan-Friendly: Pea protein powder is a valuable resource for individuals following a plant-based or vegan lifestyle. It offers a sustainable and cruelty-free protein source, allowing them to meet their daily protein requirements without relying on animal-based products.
Digestive Health: Unlike other protein powders like whey, pea protein powder is lactose-free and easier to digest. It is a suitable option for individuals with lactose intolerance or sensitive digestive systems.
Satiety and Weight Management: Protein is known to promote feelings of fullness and reduce appetite. Incorporating pea protein powder into meals or snacks can help control hunger and aid in weight management goals.

Potential Side Effects and Considerations:

While pea protein powder is generally safe for consumption, individuals should be aware of potential side effects and take necessary precautions:

Allergies: Pea protein is derived from legumes, and individuals with legume allergies may experience adverse reactions. It is important to consult with a healthcare professional before incorporating pea protein powder if you have known allergies or sensitivities.
Digestive Sensitivity: Some individuals may experience digestive issues, such as bloating, gas, or stomach discomfort, when consuming pea protein powder. Adjusting the serving size or trying different brands may help alleviate these symptoms.
Heavy Metals: As with any plant-based protein powder, there is a potential risk of heavy metal contamination. It is advisable to choose pea protein powder from reputable brands that undergo thorough testing for purity and safety.

Pea protein powder offers a valuable plant-based protein source with numerous nutritional benefits. With its high protein content, essential amino acids, and suitability for various dietary needs, it has become a popular choice among fitness enthusiasts and individuals following plant-based diets. However, it is crucial to be mindful of potential allergies, digestive sensitivities, and the quality of

Patra Pinwheels

Alu Wadi also known as Patra in Gujarati, are a traditional Maharashtrian-Gujarati appetizer and can be enjoyed at any time of the day. A tasty delicacy that is made with gram flour, ginger-chilli paste and a selection of spices. Easy to make, that can be served in under an hour.

Ingredients

6 washed and dried Colocasia Leaves

For the Paste

1 tsp Turmeric powder

1 tbs Jaggery

1 tsp Coriander Powder

1/2 tsp Red Chilli powder

1/2 tsp Asafoetida

2 cups Gram flour

2 tsp finely chopped ginger

2 tbs yoghurt

1/2 cup Tamarind Water

1 tbs Oil

Salt

For the Seasoning

1 tsp Cumin seeds

1 tsp Mustard seeds

1 tbs oil

1/4 tsp Asafoetida

2 tsp Sesame seeds

3 Curry leaves

2 tbs grated coconut.

Method

To make the patra paste, place all the ingredients that I have listed for the paste in the ingredients section into a large mixing bowl, to that add a little bit little water to help make a thick paste in a bowl.

After adding the water, mix everything together properly till it turns into a paste.

Take the 6 large colocasia leaves, wash them and dry them with kitchen roll. Then gently remove the thick veins of the leaves with a knife.

Now smear the besan paste evenly on the Colocasia leaf and a little bit of the besan mixture on another leaf, place it on the first leaf with the tip pointing in the opposite direction.

Keep doing this until there is 4 layers with 4 leaves, then fold the left and right-side inwards and keep smearing the besan paste while rolling to make a log.

Now Preheat the steamer, grease the steamer plates with oil and place the patra log in the steamer and cover it.

Steam for about 10 minutes, then remove it from the steamer and allow it to cool down for around 10 mins.

Once it has cooled down, cut the log into slim pinwheels.

How to make the seasoning.

Heat oil In a large wok on a medium heat, then add in the mustard seeds, cumin seeds, sesame seeds and let them crackle.

Once crackled, add in the asafoetida and curry leaves. Cook for about 30 seconds, then add in the patra pinwheels, let them cook on a low heat till they turn golden in colour.

Then take them of the heat and place them onto a platter and garnish with grated coconut and fresh and serve.

Roasted Chickpea & Tortilla chips Salad

Chickpeas is superfood, as well as being an excellent source of plant-based protein and high in fiber. Chikpeas are filling and very beneficial for digestion and gut health.

A cooked cup of chickpeas contains 12.5 grams of fiber and 14.5 grams of protein. With only 268 calories.

Adding a rainbow salad salad to your diet help to decreases inflammation in prevent cancer. Keeps our immune system strong and our skin healthy, as well as good vision.• Keeps our bones, teeth and nails strong and also prevents blood clots.

Tortilla chips adds a crunch to the sald and thry are low in fat.

Ingredients

1 can of chickpeas

Half bag of Tortilla chips

1 tsp red chilli

Cilantro

1 tsp oinion powder

1 tsp garlic powder

1 tsp cumin powder

1 tsp salt

2 tbs lemon juice

2 tbs olive oil

Romaine lettuce

Red cabbage,

Tomatos

Sweetcorn

Avocado

Method

Drain the can of chickpeas, wash and dry them. Then place thr chikpeas in a large mixing bowl.

In a small bowl add all the spices, lemon juice and olive oil and mix together to make a smooth paste.

Preheat the oven to 400°F (200°C).

Add the spice paste to the chickpea bowl and mix well. Place the coated chickpeas in to a baking tray and roast in thr oven.

How to make the dressing:

In a blender add 1 chopped shallot, bunch of cilantro, pinch of salt, black pepper, 2 minced garlic cloves, half a lemon jucice and olive oil. Blitz till smooth and pour into a serving cup.

In a serving bowl place Romaine lettuce, red cabbage, tomatoes, sweetcorn, avocado, cilantro. Then add in the roasted chickpeas and strips of tortillas chips.

Drizzle the the dressing and mix well and serve.

Focaccia Bread with Garlic & Herbs

Ingredients

120mls extra virgin oil

3 garlic cloves

2 tbs fresh chopped thyme

2 tbs fresh chopped rosemary

1 tsp salt and black pepper

1 cups warm water

1 packet of dry yeast

1tsp maple syrup

2 cups flour

Method

How to make the dough:

In a medium pan add in the thr olive oil, rosemary, thyme, crushed garlic and black pepper. Cook till aromatic, but before the garlic turns brown.

Now in a large mixing bowl add water, maple syrup and yeast, mix it well and let if sut for few minutes.

Now in the large mixing bowl add in 1 cup of flour and 1/4 cup if the gatlic-olive mixture. Mix it together and leave for 5 minutes.

Now stir in the test of the flour and salt, once the dough comes together, place thr dough to a board abd knead till becomes smooth.

Please thr dougb in a oiled bowl and cover it with a damp cloth for 75 minutes, to allow the dough to rise.

How to bake the bread:

Preheat the over to 450 degrees fahrenheit.

Grease a 9 inch by 13 inch rimmed baking sheet with oil.

Transfer thr dough to thr baking sheet and placing it the pan. Now using your fingers dimple the dough, follow it by drizzling 3 tbs of the garlic – olive oil mixture. Leave the dough for 15 minutes, to allow it to rise

Place the dough in the preheated over ans bale for 20 minutes till golden brown.

Transfer thr focaccia bread in a wire rack to cool down.

Spicy Roasted Chickpeas

Roasted Spiced Chickpeas are so simple to make and full of taste. They make an excellent snack.

Chickpeas is superfood, as well as being an excellent source of plant-based protein and high in fiber. Chikpeas are filling and very beneficial for digestion and gut health.

A cooked cup of chickpeas contains 12.5 grams of fiber and 14.5 grams of protein. With only 268 calories.

Ingredients

Serves 1

1 Chickpea can, drained and rinsed.

1 tablespoon olive oil

1 teaspoon ground cumin

1 teaspoon turmeric powder

1 teaspoon chilli powder

1 teaspoon salt

1 teaspoon coriander powder

Method

Preheat the oven to 400°F (200°C).

Drain, rinse and dry the chickpeas.

More drier the chickpeas are the more crunchier they will become once cooked.

Spread the chickpeas out on a parchment paper-lined baking sheet.

Add olive oil, cumin, turmeric, chilli powder, coriander powder and salt to the chickpeas and toss well till coated evenly.

Roast the chickpeas for 20-25 minutes for oruntil browned.

Let then to cool for 5 minutes and serve.

Tapioca pearl Waffle

My Sabudana waffle recipe is quick and easy to make and very tasty. It’s a popular Maharashtrian delicacy, crispy form outside and soft from inside. It’s best enjoyed warm, with a cup of coffee.

Ingredients

1 cup soaked & washed Sabudana

1 cup chopped coriander

1 tsp ginger paste

1 green chilli chopped

3 small potatoes

Salt as needed

1 tbs lime juice

1 tbs sunflower oil

Method

• Wash and soak Sabudana overnight.

• Steam the potatos and mash them.

• Drain the sabudana and & air dry.

• Place the Sabudana, in a bowl, add in the mashed potato, ginger paste, chopped green chilli, chopped coriander. salt and lime juice .

• Mix well

• Make small flat pattys out of the mixture.

• grease the heated waffle maker with oil.

• Now place the flat patty in waffle maker and close it.

• Cook till the waffle patty is crispy from both sides.

Savoury PinWheels

Ingredients

1 tbs of oil

1 tsp Fennel seeds

1 medium Oinion

4 Garlic cloves

2 green chillies

2 tsp Salt

1 tsp Red chilli powder

1 tsp Turmeric

1 tsp Gram masala

Small cup Lemon juice

Handful of Coriander

2 Potatos

1 midium cup Frozen peas

Puff pastry sheet

Butter

1 tsp Cumin seeds

Method

To a large wok add 1tbs of oil.

Add in the cumin and flannel seeds and let them cook for a minute.

Now add in the onion, garlic, ginger and green chillies.

Then add in the turmeric, red chilli powder, gram masala and salt.

Mix well and let it Sauté for 5mins, to let the spices cook.

Add in the mashed potato and peas and mix well.

Add lemon juice and coriander and mix well. Let it cook for a few minutes and take it of gas.

Roll out the puff Pastry sheet and spread a layer of the mixture on it.

Slowly roll up the pastry sheet into a tight log.

Now cut the log in to slices and place it on to a baking tray.

Brush the pinwheels with butter to give it that golden colour.

Place the baking In the oven and bake at 400F for 20minutes.