High Protein Skimmed Milk
Minuman • Malaysia
How to Make High Protein Skimmed Milk (Traditional & Healthy Version)
High Protein Skimmed Milk is a nutritious beverage beloved across Malaysia, known for its versatility in both traditional and modern households. While milk is a staple in many Malaysian homes, this recipe elevates the classic skimmed milk by infusing it with additional protein and local flavors like pandan and lemongrass, making it a wholesome and delicious option for those seeking a health-conscious drink. This beverage is perfect for those who value the multicultural influences of Malaysia, as it can be enjoyed on its own or as a complement to breakfast meals such as roti or kuih-muih. The soft aroma of pandan leaves and the subtle citrus undertones from lemongrass blend harmoniously, creating a refreshing drink that is both satisfying and authentically Malaysian. Its high protein content makes it ideal for vegetarians, gym enthusiasts, or anyone looking to boost their daily nutritional intake without compromising on taste. Embracing the Malaysian ethos of using local ingredients, this recipe is a testament to Malaysia’s culinary ingenuity and its ability to adapt global staples into unique, healthy, and culturally rich creations.
Bahan-bahan(untuk 1 mug (250ml) per serving)
- 2 cups Skimmed milk (susu skim)
- 2 tablespoons Unsweetened whey protein powder (local brand if available)
- 1 leaf Pandan leaf (daun pandan, knotted)
- 1 stalk Lemongrass stalk (serai, bruised)
- 1 teaspoon Stevia or monk fruit sweetener (gula sihat) - pilihan
- 1/2 teaspoon Vanilla essence (optional, for aroma) - pilihan
- 1 tablespoon Chia seeds (biji chia, for extra protein and fiber) - pilihan
- as needed Ice cubes (optional for cold version) - pilihan
- a pinch Sea salt (garam laut, enhances flavor) - pilihan
Arahan
- 1
Pour skimmed milk into a saucepan and add knotted pandan leaf and bruised lemongrass stalk.
5 minutes
Bruise the lemongrass to release maximum aroma.
- 2
Gently heat the milk over medium-low flame, stirring occasionally to prevent burning.
10 minutes
Do not boil the milk; just warm it until fragrant.
- 3
Remove pandan and lemongrass. Whisk in whey protein powder until fully dissolved.
3 minutes
Add protein powder slowly to avoid clumping.
- 4
Add stevia or monk fruit sweetener and vanilla essence, stirring until well combined.
2 minutes
Adjust sweetness to your taste.
Kenapa hidangan ini sihat
This beverage is a healthy choice due to its high protein content, low fat, and minimal added sugars. Skimmed milk provides all the benefits of milk without excess calories, while whey protein helps in muscle building and satiety. The use of local herbs enhances flavor naturally, reducing the need for artificial additives and sweeteners.
High Protein Skimmed Milk is packed with essential nutrients such as calcium, vitamin D, and high-quality protein from whey powder. The inclusion of chia seeds increases the fiber, omega-3, and protein content, supporting digestive health and muscle recovery. Pandan and lemongrass offer antioxidants and micronutrients, while stevia or monk fruit keeps the beverage low in sugar, making it suitable for calorie-conscious individuals.
Petua
- 💡Tip 1: Use fresh pandan and lemongrass for the best aroma.
- 💡Tip 2: Whisk protein powder thoroughly to avoid lumps.
- 💡Tip 3: Adjust sweetness and protein level to suit your dietary goals.
Penyimpanan & hidangan
Store in a covered container in the refrigerator for up to 2 days. Shake or stir before serving. Do not freeze, as texture may change.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 90.0 kcal |
