Whey revival: The return of a forgotten nutritional powerhouse
Whey, as a source of many valuable nutrients, can be a valuable addition to the diet of all physically active individuals. Thanks to its easily digestible protein content, it supports muscle building and regeneration. It can be helpful in the recovery process after injuries and in cases of dehydration.
Nutritional properties of whey
Its basic components are water, amino acids, protein, and vitamins, but whey is also a valuable source of biotin, phosphorus, and calcium. It contains very few calories while providing the body with high-quality and easily digestible protein. It's a true treasure for athletes – the anabolic properties of whey help build muscle mass.
How to use whey in the kitchen?
Whey is a healthy drink and a versatile ingredient you can use in many ways in the kitchen. Use it instead of water in pancake batter, prepare a marinade for meats with it, or add it to soup. This way, you'll enrich the flavour of your dish and increase its nutritional value. Whey is also a great addition to homemade buns, cakes, or light pancakes.
Whey at home – a simple recipe for health
Preparing homemade whey is incredibly simple and requires no special skills:
- Warm the milk until it's slightly warm – ideally fresh, straight from the cow, but if you don't have access to that, pasteurised milk will work. If the milk is pasteurised, mix it with 3 tablespoons of 18% sour cream.
- Leave it for 48 hours in a place at room temperature.
- Once the milk has soured, pour it into a pot and heat until curds form.
- Pour the pot's contents through cheesecloth into a separate container. Squeeze the cheese that forms on the cheesecloth.
- Store the remaining whey in the refrigerator and use it within the next 2-3 days, using the curds for sandwiches or cheesecake.
If you heat the whey and acidify it with lemon juice, you'll get ricotta.
