Protein Shake dengan Susu
Minuman • Malaysia
How to Make Heal Protein Shake with Milk (Traditional & Healthy Version)
The Heal Protein Shake with Milk is a modern beverage inspired by Malaysia’s growing health-conscious culture, blending local ingredients with the global trend of protein shakes. In a country famed for its multicultural cuisine, Malaysians are now embracing nutritious, quick meals that incorporate local flavors. This shake combines creamy susu (milk), fragrant pandan leaves, and a blend of seeds and nuts for a wholesome, satisfying beverage. It’s perfect for those seeking a delicious way to boost their protein intake, whether after a morning jog in Taman Tasik, or as a midday energy booster during a busy workday. Traditionally, Malaysians enjoy beverages such as teh tarik and air bandung, but protein shakes are quickly becoming a staple for athletes, students, and anyone aiming to maintain a balanced diet. This Heal Protein Shake with Milk offers a unique fusion: it’s nutritious, customizable, and can be enhanced with ingredients like chia seeds, oats, or a hint of madu (honey) for natural sweetness. Embracing the diversity of Malaysia’s food scene, this shake is versatile and adaptable, making it a great choice for anyone looking to incorporate more protein into their diet without sacrificing flavor.
Bahan-bahan(untuk 1 tall glass (about 300ml))
- 2 cups Low-fat susu segar (fresh milk) (Use skim or low-fat for fewer calories)
- 2 scoops Heal protein powder (vanilla or natural) (Choose plant-based for vegetarian)
- 1 leaf Pandan leaf (daun pandan) (Knot and infuse for aroma) - pilihan
- 2 tablespoons Rolled oats (Adds fiber and texture) - pilihan
- 1 tablespoon Chia seeds (Omega-3 and fiber) - pilihan
- 1 tablespoon Almonds or walnuts (unsalted) (Chopped, adds healthy fat) - pilihan
- 1 small Banana (For natural sweetness)
- 1 teaspoon Madu (honey) (Optional, for extra sweetness) - pilihan
- 1 cup Ice cubes (For a cold, refreshing shake)
- 1/4 teaspoon Pinch of cinnamon or nutmeg (Optional, for aroma) - pilihan
Arahan
- 1
Prepare all ingredients. Slice the banana, chop the nuts, and knot the pandan leaf.
3 minutes
Chilling your milk beforehand creates a colder shake.
- 2
In a blender, add low-fat susu segar, banana, Heal protein powder, and rolled oats.
2 minutes
Add oats first for smoother blending.
- 3
If using, add chia seeds, chopped nuts, madu, and the pandan leaf (knot and let it sit in the milk for a minute, then remove before blending).
2 minutes
Pandan imparts a subtle, local aroma—don't skip if you love Malaysian flavors.
- 4
Add the ice cubes and blend everything on high until smooth and creamy.
2 minutes
Start blending on low and gradually increase speed for the best texture.
Kenapa hidangan ini sihat
This protein shake is a healthy Malaysian breakfast or snack option because it combines lean protein, plant-based fiber, and heart-healthy fats, supporting muscle recovery and satiety. It uses local, minimally processed ingredients and avoids added sugars and artificial flavors, making it ideal for weight management, muscle maintenance, and overall wellness.
This Heal Protein Shake with Milk is packed with high-quality protein, dietary fiber, and essential vitamins like B6, C, E, magnesium, and potassium from bananas and nuts. Chia seeds provide omega-3 fatty acids for heart health, while rolled oats add complex carbohydrates for sustained energy. Using low-fat susu reduces saturated fat, making this shake a balanced, nutrient-dense beverage suitable for vegetarians.
Petua
- 💡Tip 1: Soak chia seeds in milk for 5 minutes before blending for a smoother shake.
- 💡Tip 2: For extra aroma, gently bruise pandan leaf before knotting.
- 💡Tip 3: Customize sweetness naturally with more ripe banana or a dash of madu, not sugar.
Penyimpanan & hidangan
Best consumed immediately. If storing, keep in a sealed container in the fridge for up to 24 hours; shake well before serving as ingredients may settle.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 180.0 kcal |
