Low Fat Chocolate Banana Protein Milk with Chia Seed
Minuman • Malaysia
How to Make Low Fat Chocolate Banana Protein Milk with Chia Seed (Traditional & Healthy Version)
Low Fat Chocolate Banana Protein Milk with Chia Seed is a modern Malaysian beverage that brings together the rich multicultural influences of Malaysia with a healthy twist. Bananas, a staple fruit in many Malaysian households, combine beautifully with locally-sourced cocoa (serbuk koko) for a chocolatey yet guilt-free drink. The addition of chia seeds, now popular in health-conscious cafes across Kuala Lumpur and Penang, boosts this beverage’s nutrition profile, making it a wonderful choice for breakfast or a midday snack. This drink reflects Malaysia’s evolving food scene, where traditional ingredients meet global health trends. Using low-fat susu (milk) and whey protein, the beverage delivers a creamy, satisfying taste without excess calories. The subtle sweetness from ripe pisang awakens your senses, while the chocolate and vanilla notes are reminiscent of popular Malaysian desserts like kuih and air bandung. Perfect for busy mornings, Low Fat Chocolate Banana Protein Milk with Chia Seed is a delicious, nutritious, and easy-to-make drink that suits Malaysia’s vibrant, multicultural palate.
Bahan-bahan(untuk 1 tall glass (approx. 300ml per serving))
- 2 medium Ripe banana (pisang) (use pisang berangan or pisang emas for best taste)
- 2 cups Low-fat milk (susu rendah lemak) (can use plant-based milk for vegan version)
- 2 tbsp Unsweetened cocoa powder (serbuk koko tanpa gula) (Malaysian cocoa preferred)
- 2 scoops (about 40g) Whey protein powder (serbuk protein) (choose chocolate or vanilla flavor)
- 2 tbsp Chia seeds
- 1-2 tsp Natural sweetener (stevia or madu asli) (adjust to taste, madu = honey) - pilihan
- 1 small knot Pandan leaf (daun pandan) (optional, for aroma) - pilihan
- 1 cup Ice cubes - pilihan
- 1/2 tsp Vanilla essence - pilihan
Arahan
- 1
Soak chia seeds in 1/2 cup low-fat milk for at least 10 minutes to allow them to expand and soften.
10 minutes
Soaking helps chia seeds become easier to digest and gives a creamier texture.
- 2
Peel and slice the bananas. Set aside for easy blending.
2 minutes
Use very ripe pisang for natural sweetness and smoother blending.
- 3
In a blender, add soaked chia seeds with milk, sliced bananas, remaining milk, cocoa powder, whey protein, vanilla essence, and sweetener if using.
2 minutes
Blend wet ingredients first for smoother consistency.
- 4
Add pandan leaf knot (if using) and blend briefly to infuse aroma. Remove leaf before serving.
1 minute
Daun pandan gives a Malaysian aroma reminiscent of local desserts.
Kenapa hidangan ini sihat
Low Fat Chocolate Banana Protein Milk with Chia Seed is a healthy choice due to its high protein, low fat, and natural ingredients. The absence of refined sugars and use of natural sweeteners help regulate blood sugar. With fiber-rich chia seeds and potassium-packed bananas, this beverage supports heart health and keeps you full longer, making it perfect for weight management.
This beverage is packed with high-quality protein from whey and chia seeds, supporting muscle repair and satiety. Low-fat milk keeps it light on calories, while cocoa powder adds antioxidants. Bananas provide potassium and dietary fiber, aiding digestion and energy. Chia seeds offer omega-3 fatty acids, calcium, and more fiber, making this drink a nutritional powerhouse suitable for a Malaysian healthy lifestyle.
Petua
- 💡Tip 1: Freeze ripe bananas in advance for a creamier, thicker shake without extra ice.
- 💡Tip 2: Add a pinch of cinnamon or nutmeg for a Malaysian dessert-inspired twist.
- 💡Tip 3: For extra fiber, blend in a tablespoon of rolled oats.
Penyimpanan & hidangan
Best consumed immediately, but can be stored in the refrigerator for up to 24 hours. Shake or stir before drinking as chia seeds may settle.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 220.0 kcal |
