- makes 36 balls -
| Protein | Carb. | Fat | |||
| 88 grams | oats | 57 | grams | ||
| 150 grams | fructose | 150 | grams | ||
| 225 grams | powdered milk | 81 | 117 | grams | |
| 203 grams | soy milk powder | 171 | grams | ||
| 208 grams | chopped raw almonds | 108 | grams | ||
| 3 tsp. | vanilla |
While it is more convenient to measure ingredients by volume, we
have given weights here because proper proportion is critical to
achieving the Zone, and with powdered milk, oats and protein
powder, until a specific type or brand has been chosen, it isn't
possible for the recipe to give a volume measure. Moreover, most
people aiming for the Zone will find a dietetic gram scale a
very useful tool.
-- Instructions
Cook oatmeal to a firm consistency. * Allow to cool to room
temperature. * Mix chopped nuts and vanilla into oatmeal.
* In
a separate bowl combine: fructose, protein powder, and 3/4 of the
powdered milk. * Combine oatmeal and dry ingredients. *
Slowly
add small amounts of water until the consistency is appropriate.
It's easy to go past the point of no return. It should be moist
enough to stick together but not so moist that the stickiness
makes it unmanageable. It should be quite stiff and difficult to
mix. * Form 36 small balls and roll each one in the remaining
powdered milk so they can be stored and handled conveniently.
* Store refrigerated; can be frozen. * Each ball is one block.
-- Comments
Oats -- Measure by volume will vary according to degree of
processing. The less processed the better: steel cut would be great;
"instant" is not acceptable. We use 1/2 cup plus 1 Tbs of oat
groats that we crack ourselves in a grinder. We use less water
than for cereal, and cook it half as long: we use 1 cup of
water with 1/4 tsp salt and cook 10 minutes after the oats boil.
Fructose -- 3/4 cup. Available in health food stores, but much
cheaper in bulk from a co-op.
Powdered milk -- About 2 cups, but this volume measurement, too,
will vary according to the type of milk you use. We use non-fat,
non-instant. You will need to check the label to be sure you are
getting the required amount of protein and carbohydrate.
Soy protein powder -- 203 grams is the amount of Vege Fuel (see
below) needed to yield 171 grams protein. Other brands may vary.
To quote Gary Ditta, the originator of Powerballs, soy protein
powder is "a critical component in that you want a crude,
relatively insoluble protein. The more soluble the protein
powder, the more difficulty you will have in forming balls.
Designer Protein makes a bowl of glop." We tried it and used
by
itself he is right! However, the Designer Protein is made from
whey and has a higher biological value than soy. We prefer a
combination of whey and soy, and find that if we keep the whey
proportion at 1/3 or less, it can be managed. Oiling the hands
with butter is helpful when forming the balls.
*Fat -- This recipe calls for 3 grams fat per block rather than
the 1 1/2 grams usually used because the protein sources contain no
fat, unlike almost any other protein source. Those using extra
fat blocks can add olive oil which actually aids mixing and
doesn't hurt flavor.
-- Sources
Protein powders are available in health food stores. The Vitamin
Shoppe, (800) 223-1216, is a good economical mail order source.
They carry both 100% soy protein powder called Vege Fuel, by
Twinlab (their item no. TL-1620), and powder made from whey
called Designer Protein, by Next Nutrition, (item XN-1006).
-- Credit
The powerball recipe is Gary Ditta's (ditta@jeeves.ucsd.edu) as
modified by J. Hartzelbuck. We got it from the Zone internet
mailing list, a very useful source of information, recipes and
support. To subscribe, send e-mail to majordomo@fish.com,
with the message: "subscribe zone" (without the quotes).
Warren Stetzel
November 9, 1996
Christopher Joyner
revised, 1998
Donald Hartley
[I haven't had time to
check to see if the Zone mailing list is still at the address above.
CJ, 6/18/00]