10 Ways with WHEY

Have you ever wondered what to do with the yellowish liquid (also known as homemade whey/whey from cheese making/milk whey) that gets leftover when you make cottage cheese (paneer)? If yes, you are at the right place!

Every committed gym rat has either consumed or contemplated consuming whey at some point of time or the other. I am no different. However, not being too much of a packaged food or nutritional supplement person, I never ended up buying or consuming whey protein powder. I will be lying if I say I have never given it a thought. Artificial whey protein powder may have some benefits but it also has a host of adverse effects (and definitely digs a hole in the pocket!). While the naturally occurring milk whey in paneer and yoghurt is a much healthier form of whey and has no side effects.

I never knew the glass full of goodness was right there in my kitchen, until recently. Now I often have a glass of whey as a pre or post workout meal, and it serves me just fine.

Cottage cheese/Paneer is a regular feature in our kitchen, and most of don’t know the many uses of the leftover whey and end up discarding it. Milk whey is a powerhouse of natural vitamins and proteins. The many benefits of milk whey include:

  • Vitamin B2 or riboflavin that helps the body to convert carbohydrates into fuel.
  • Building muscle strength
  • Improving immunity and hormonal balance
  • Slow process of aging and skin degeneration
  • Probiotic organisms that promote optimal digestion
  • Weight management and healthy cholesterol levels, among others.

Nutritional value of milk whey:

Serving size (1 glass/200 ml)

Calories: 60

Carbs: 13g

Protein: 2g

Fat: 1gm

Apart from being a gymmer’s delight, whey can be used for many other purposes and delivers the same nutritional goodness.

  1. Whey can be added to soups, juices, smoothies, shakes, and gravies
  2. Dough kneaded in whey makes softer and nutritious rotis/bread
  3. Rice/pasta/spaghetti can be cooked in whey
  4. Wash your hair with the whey and leave it for 10 minutes before rinsing it.  The protein in Whey serves as a natural hair conditioner
  5. Whey acts as a cleanser, moisturizer, and toner when applied to on face.
  6. Substitute whey in any baking recipe that calls for water or milk
  7. Use whey to soak grains or legumes like chickpeas (kabuli chana) and kidney beans (rajma)
  8. Use whey to make Maggi, upma, dalia, oats and quinoa
  9. Add in a lime, black salt and some crushed ice for refreshing whey lemonade
  10. Add whey to pet food for additional nutrition

So the next time you make cottage cheese/paneer at home try using the whey for any of the above purposes, for that extra dose of goodness! And don’t forget to come back and drop a comment!


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