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Protein Shake Susu Buatan Sendiri
Minuman • Malaysia
How to Make Homemade Protein Shake with Milk (Traditional & Healthy Version)
Homemade Protein Shake with Milk is a nutritious Malaysian beverage that brings together the diverse flavors of our multicultural cuisine. Malaysians love their beverages, and this protein shake is inspired by local tastes, using wholesome ingredients like fresh susu (milk), rolled oats, and local fruits such as pisang (banana) and nangka (jackfruit). Incorporating pandan leaves adds a unique aroma, reflecting the Malaysian tradition of infusing drinks with natural, aromatic flavors. This shake is perfect for those seeking a post-workout boost, a filling breakfast, or a healthy snack. Its creamy texture and subtle sweetness come from natural sources, making it a delicious yet guilt-free choice. In Malaysia, health-conscious individuals often look for ways to increase protein intake without sacrificing flavor or tradition. This recipe is vegetarian and can be adapted for various dietary needs, highlighting the local approach to balanced nutrition. The addition of chia seeds and Greek yogurt elevates the protein content while maintaining a smooth, satisfying mouthfeel. Homemade Protein Shake with Milk is a great way to enjoy the best of Malaysian ingredients, supporting active lifestyles and local culinary heritage.
Bahan-bahan(untuk 1 tall glass (about 350ml) per serving)
- 2 cups Fresh susu (milk), low-fat (preferably fresh cow's milk)
- 1/4 cup Rolled oats (oatmeal)
- 1 large Pisang (banana), ripe (local banana variety preferred)
- 1/4 cup Nangka (jackfruit), diced (optional, for Malaysian twist) - pilihan
- 1/2 cup Greek yogurt, plain (substitute with local yogurt (dadih))
- 1 tablespoon Chia seeds
- 1 tablespoon Honey or madu kelulut (natural sweetener)
- 1 small leaf Pandan leaf (daun pandan) (knotted for aroma) - pilihan
- 1/2 teaspoon Vanilla extract - pilihan
- 1 cup Ice cubes (for a chilled shake) - pilihan
Arahan
- 1
Soak rolled oats in 1/2 cup of milk for 10 minutes to soften them.
10 minutes
Soaking oats improves texture and digestibility.
- 2
Prepare your blender. Add soaked oats, remaining milk, pisang (banana), and Greek yogurt into the blender jar.
2 minutes
Use a ripe banana for natural sweetness and creaminess.
- 3
Add diced nangka (jackfruit) and chia seeds to the blender. If using, knot the pandan leaf and add it for infusion.
1 minute
Pandan leaf adds a fragrant local aroma; remove before serving.
- 4
Pour in honey (or madu kelulut) and vanilla extract for extra flavor. Blend until smooth and creamy.
2 minutes
Blend on high for a silky consistency.
Kenapa hidangan ini sihat
Choosing a homemade protein shake allows you to control all the ingredients, avoiding artificial additives and excess sugar. Using fresh susu, oats, local fruits, and chia seeds ensures a nutrient-dense drink that supports weight management, heart health, and digestive wellness. The shake is naturally sweetened and contains both quick and slow-release carbohydrates, making it an excellent choice for post-exercise recovery, breakfast, or as a satisfying snack.
This Homemade Protein Shake with Milk is rich in high-quality protein from susu (milk), Greek yogurt, and chia seeds, supporting muscle repair and keeping you fuller for longer. Bananas and jackfruit provide dietary fiber, potassium, and essential vitamins like Vitamin C and B6. Oats offer slow-digesting complex carbohydrates, helping to maintain energy levels. Chia seeds are loaded with omega-3 fatty acids, antioxidants, and minerals such as calcium and magnesium. This beverage is low in saturated fat and refined sugar, making it suitable for most balanced diets.
Petua
- 💡Tip 1: Use frozen banana slices to make the shake extra thick and cold without diluting the flavor.
- 💡Tip 2: Add a pinch of cinnamon or nutmeg for extra aroma and antioxidant benefits.
- 💡Tip 3: Experiment with other local fruits like mangga (mango) or papaya for variety and additional nutrients.
Penyimpanan & hidangan
Best consumed immediately for optimal taste and nutrition. Can be refrigerated for up to 12 hours; stir well before drinking as ingredients may separate.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 250.0 kcal |
