Blueberries Protein Shake with Soy Protein
Minuman • Malaysia
How to Make Blueberries Protein Shake with Soy Protein (Traditional & Healthy Version)
Blueberries Protein Shake with Soy Protein is a modern beverage that has found its place in Malaysia's vibrant multicultural food scene. Malaysians are increasingly embracing healthy lifestyles, and protein shakes are becoming a go-to breakfast and snack option. This shake combines the natural sweetness of blueberries—now available in most Malaysian supermarkets—with the plant-based power of soy protein, making it suitable for vegetarians and those seeking a nutritious start to their day. The creamy base of santan (coconut milk) adds a Malaysian twist, while a hint of pandan leaf infuses local aroma and flavor unique to Malaysia's tropical cuisine. This protein shake is perfect for busy mornings, post-workout recovery, or as a cool and satisfying midday energy boost. Its mild, fruity flavor profile and smooth texture appeal to both adults and children, making it a wholesome option for the whole family. Enjoy this beverage as a refreshing taste of Malaysia's evolving and health-conscious food culture.
Bahan-bahan(untuk 1 tall glass (about 350 ml))
- 1 cup Blueberries (fresh or frozen)
- 2 scoops Soy protein powder (protein soya)
- 1/2 cup Santan (coconut milk) (thin/light santan preferred)
- 1 cup Low-fat milk (susu rendah lemak; can substitute with oat or almond milk)
- 1 small leaf Pandan leaf (daun pandan, knotted) - pilihan
- 1 tablespoon Honey (madu; can adjust or omit) - pilihan
- 1 tablespoon Chia seeds (biji chia, for fiber) - pilihan
- 1 cup Ice cubes (for chilling)
- 1/2 medium Banana (for creamy texture; pisang) - pilihan
- 1 stalk Lemongrass (serai, lightly bruised (for infusion, optional)) - pilihan
Arahan
- 1
Prepare all ingredients. Wash the blueberries and pandan leaf. If using lemongrass, bruise the stalk lightly to release aroma.
3 minutes
Use frozen blueberries for a thicker, colder shake.
- 2
In a small saucepan, combine low-fat milk with the pandan leaf (and lemongrass, if using). Heat gently for 3-4 minutes to infuse flavors, then let it cool to room temperature. Remove the pandan and lemongrass.
7 minutes
Infusing milk with pandan gives an authentic Malaysian aroma.
- 3
Add infused milk, santan, blueberries, soy protein powder, honey, banana, and chia seeds into a blender.
2 minutes
Layer liquids first for smoother blending.
- 4
Blend on high speed until smooth and creamy. Add ice cubes and blend again until well incorporated.
2 minutes
For extra froth, blend for an additional 30 seconds.
Kenapa hidangan ini sihat
This shake is a healthy choice due to its high protein content, low saturated fat, and natural sugars from fruit. It supports muscle recovery, provides sustained energy, and aids digestion with dietary fiber. Using santan and pandan gives a local twist without compromising on nutrition. Ideal for vegetarians, it fits into a balanced Malaysian diet—helping you reach your health and fitness goals while enjoying familiar flavors and ingredients.
This Blueberries Protein Shake with Soy Protein is rich in plant-based protein, dietary fiber, and antioxidants. Blueberries are packed with vitamin C, vitamin K, and manganese, supporting immune and bone health. Soy protein provides all essential amino acids for muscle maintenance, while santan and low-fat milk add healthy fats and calcium. Chia seeds offer omega-3 fatty acids and additional fiber, promoting heart health and satiety. The shake is low in saturated fat and can be tailored for reduced sugar content, making it a balanced, nutrient-dense beverage.
Petua
- 💡Tip 1: Infuse milk with pandan or lemongrass for a true Malaysian flavor.
- 💡Tip 2: Use frozen blueberries for a thicker, colder shake without needing extra ice.
- 💡Tip 3: Add chia seeds for extra fiber and satiety—let the shake sit for 5 minutes to thicken.
Penyimpanan & hidangan
Best consumed immediately after preparation. Can be stored in a sealed jar in the refrigerator for up to 24 hours, but separation may occur—shake well before serving.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 190.0 kcal |
