I had a request from a reader for my low-carb milk recipe. It is featured in both Nourished and Carb Wars; Sugar is the New Fat.
Lactose, or milk sugar, tastes less sweet than other forms of sugar, but each 8-ounce serving of milk, including low-fat and non-fat milk, contains the equivalent of 3 teaspoonfuls of table sugar. By using the protein and cream components of real milk and replacing just the sugar, you can make your own delicious, low-carb milk.
2 tablespoons plain whey protein powder (2 net grams of carbohydrate or less per serving)*
3 tablespoons heavy cream
1 cup water
Sugar substitute equal to 1 tablespoon sugar
A few grains of salt
Stir the whey powder and salt into the cream and mix to form a paste. Add the water and sweetener and whisk until smooth or mix in a blender. Chill until very cold or add ice to the glass.
Makes 1 ( 8-ounce ) serving .
Per serving—Net carbohydrate: 1.8 g; Protein: 11.9 g; Fiber: 0 g; Fat: 17.6 g; Calories: 210
Total weight: 8 fluid ounces
Preparation time: 5 minutes active and total
*I like MRM brand whey powder.
If you use a sweetened vanilla whey protein powder, omit or reduce the sweetener.
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Image: Glass of milk on tablecloth by Janine Chedid.
(c) 2014, Judy Barnes Baker, www.carbwars.blogspot.com