10 Amazing Ways You Can Use Milk-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 left 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 in time or the other. I am no different. However, I never bought whey protein powder from a store for the first few years.

I never knew the glass full of goodness was right there in my kitchen until I started researching it. 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 most Indian kitchens, and most of us 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 the following:

• Vitamin B2 or riboflavin helps the body to convert carbohydrates into fuel.
• Building muscle strength
• Improving immunity and hormonal balance
• The 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 more 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 the 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 for pets

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!

Note: Just in case you are curious to know which Whey Protein I am currently using, here’s it is; AVVATAR ISORICH WHEY PROTEIN This is an Indian brand that’s high on ‘value for money’, gives about 28 g of protein in a scoop, and I absolutely love the flavor, creamy texture, mixability and the after-feel it gives.