Blueberries Protein Shake with Greek Yogurt
Minuman • Malaysia
How to Make Blueberries Protein Shake with Greek Yogurt (Traditional & Healthy Version)
Blueberries Protein Shake with Greek Yogurt is a refreshing and nutritious beverage, perfect for Malaysia’s tropical climate. While blueberries are not native to Malaysia, this shake has found popularity among health-conscious Malaysians, especially in urban areas. Its creamy texture, tangy yogurt, and juicy blueberries make it a delightful way to kickstart your day or as a post-workout recovery drink. The use of Greek yogurt, known as 'yogurt Greek' locally, brings an extra boost of protein and probiotics, supporting gut health and muscle repair. Malaysians often incorporate multicultural twists into their beverages, blending global ingredients with local touches. For example, pandan leaves or a hint of lemongrass can be added to infuse distinctive Malaysian aromas. This shake is vegetarian and easy to adapt for various dietary needs. With the growing trend of healthy eating in Malaysia, smoothies and protein shakes like this are commonly enjoyed for breakfast or lunch, making them a staple in modern Malaysian cuisine. The balance of fruit, dairy, and optional local ingredients ensures this recipe stands out as both delicious and nutritious.
Bahan-bahan(untuk 1 tall glass (about 350ml))
- 1 cup Fresh blueberries (buah beri biru)
- 1 cup Greek yogurt (yogurt Greek)
- 1 cup Low-fat milk (susu rendah lemak)
- 1 small leaf Pandan leaf (daun pandan, tied in a knot) - pilihan
- 1 tablespoon Honey (madu)
- 1 stalk Lemongrass stalk (serai, bruised and removed before blending) - pilihan
- 1 tablespoon Chia seeds (biji chia) - pilihan
- 1 cup Ice cubes (ais)
- 1 scoop Whey protein powder (vanilla) (optional for extra protein) - pilihan
- 1 small Banana (pisang, for extra creaminess) - pilihan
Arahan
- 1
Wash blueberries (buah beri biru) thoroughly and drain them.
2 minutes
Use fresh or frozen blueberries for best flavor.
- 2
Prepare pandan leaf (daun pandan) by tying it in a knot, and bruise the lemongrass stalk (serai).
2 minutes
Infuse milk with pandan and lemongrass for local aroma.
- 3
In a small saucepan, gently warm the low-fat milk (susu rendah lemak) with pandan and lemongrass for 5 minutes. Remove the leaves and stalk, then cool the milk.
7 minutes
Do not boil the milk; just warm to infuse flavors.
- 4
Add blueberries, Greek yogurt (yogurt Greek), honey (madu), cooled infused milk, chia seeds, banana, and whey protein powder into a blender.
2 minutes
Add ice cubes for a chilled shake.
Kenapa hidangan ini sihat
This shake is a healthy choice for Malaysians as it combines natural fruits, low-fat dairy, and nutrient-dense seeds. It’s free from artificial sweeteners and preservatives. The ingredients promote satiety, digestion, and energy, making it ideal for weight management, diabetic diets, and growing children. Each glass provides a balanced mix of protein, carbohydrates, and healthy fats, supporting overall wellness.
This Blueberries Protein Shake with Greek Yogurt is rich in antioxidants, vitamins C and K, and fiber from the blueberries. Greek yogurt provides a high dose of protein and calcium, supporting muscle health and bone strength. Chia seeds add omega-3 fatty acids, while pandan and lemongrass offer subtle phytochemicals. The shake is low in saturated fat and refined sugar, making it suitable for a balanced Malaysian diet. With the optional whey protein, it’s perfect for post-exercise recovery.
Petua
- 💡Tip 1: Infuse milk with pandan and lemongrass for a truly Malaysian flavor.
- 💡Tip 2: Use frozen blueberries for a thicker, colder shake.
- 💡Tip 3: Adjust sweetness with madu asli (local honey) for authenticity and taste.
Penyimpanan & hidangan
Best consumed immediately. Store in a sealed container in the fridge for up to 24 hours. Shake or stir before drinking as ingredients may settle.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 210.0 kcal |
