Heal Vegan Protein Shake
Minuman • Malaysia
How to Make Heal Vegan Protein Shake (Traditional & Healthy Version)
The Heal Vegan Protein Shake is a modern twist inspired by Malaysia’s multicultural food heritage, blending local flavors with plant-based nutrition. In Malaysia, beverages often incorporate indigenous ingredients like pandan leaves, santan (coconut milk), and tropical fruits, reflecting the country’s diverse culinary influences from Malay, Chinese, and Indian communities. This vegan protein shake is a delicious and health-conscious option, making it ideal for those seeking a nutritious beverage without animal products. The shake offers a creamy texture from santan, a fragrant aroma from pandan, and the natural sweetness of bananas and dates, all sourced locally and commonly used in Malaysian kitchens. Embracing Malaysia’s focus on fresh and wholesome ingredients, this protein shake integrates tempeh (fermented soy), a staple in local vegetarian dishes, and chia seeds for added nutrition. It’s perfect for busy mornings or as a post-workout boost, aligning with Malaysia’s growing health and wellness movement. Whether you’re vegan, vegetarian, or simply health-conscious, this shake delivers authentic flavors and robust nutrients in every sip.
Bahan-bahan(untuk 1 tall glass (approx. 350ml) per serving)
- 1 cup Santan (coconut milk) (light santan preferred for lower fat)
- 1 leaf Pandan leaf (knotted)
- 1 large Banana (pisang berangan or pisang mas)
- 1/2 cup Tempeh (lightly steamed)
- 2 tablespoons Chia seeds
- 3 Dates (kurma, pitted)
- 1 stalk Lemongrass (trimmed and bruised) - pilihan
- 1 cup Almond milk (unsweetened) - pilihan
- 1/2 cup Spinach (bayam, fresh) - pilihan
- 1 cup Ice cubes
Arahan
- 1
Prepare pandan leaf and lemongrass by washing and knotting the pandan, then bruising the lemongrass. Set aside.
2 minutes
Knotted pandan releases more aroma during blending.
- 2
Lightly steam tempeh for 5 minutes to soften and remove any bitterness. Allow to cool.
7 minutes
Steaming tempeh improves digestibility and flavor.
- 3
In a blender, combine santan, banana, tempeh, chia seeds, dates, spinach (if using), pandan leaf, and lemongrass. Blend until smooth.
3 minutes
Remove lemongrass and pandan leaf before pouring for a smoother texture.
- 4
Add almond milk and ice cubes to the blender. Blend again until frothy and cold.
2 minutes
Add more almond milk if the shake is too thick.
Kenapa hidangan ini sihat
Choosing this Malaysian vegan protein shake supports a nutrient-rich diet with plant-based ingredients, making it suitable for weight loss, muscle building, and diabetic-friendly meal plans. It avoids refined sugars and utilizes natural, low-GI sweeteners like dates. The inclusion of tempeh boosts protein content, allowing for muscle recovery and satiety. Almond milk and santan provide healthy fats without dairy, reducing allergen risk and supporting digestive wellness.
This Heal Vegan Protein Shake delivers a balanced source of plant-based protein from tempeh and chia seeds, healthy fats from santan and almond milk, and fiber from banana and spinach. Dates provide natural sweetness and potassium, while pandan and lemongrass add antioxidants. The shake is rich in vitamins A, C, and E, essential minerals, and omega-3s from chia seeds. It is low in saturated fat and cholesterol-free, supporting heart health, muscle repair, and sustained energy.
Petua
- 💡Tip 1: Steam tempeh to remove bitterness and enhance flavor.
- 💡Tip 2: Knot pandan leaf for maximum aroma during blending.
- 💡Tip 3: Use ripe bananas for natural sweetness and creamy texture.
Penyimpanan & hidangan
Store any leftovers in an airtight container in the refrigerator for up to 24 hours. Shake well before serving as separation may occur. Avoid freezing to maintain texture.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 110.0 kcal |
