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Peanut Butter Protein Shake
Minuman • Malaysia
How to Make Peanut Butter Protein Shake (Traditional & Healthy Version)
The Peanut Butter Protein Shake is a deliciously creamy beverage that has quickly become popular in Malaysia's urban wellness scene. Drawing on the multicultural influences that make up Malaysian cuisine, this shake blends local ingredients like santan (coconut milk) and fragrant pandan for a tropical twist, while still delivering the classic nutty richness of peanut butter. It is an ideal choice for those seeking a nutrient-dense breakfast or post-workout beverage that supports a healthy lifestyle without compromising on taste. Shakes and smoothies have found a home among busy Malaysians, especially in cities like Kuala Lumpur and Penang, where a fast-paced lifestyle meets a growing health consciousness. Incorporating traditional flavors, this protein shake is both familiar and innovative. The creamy base, accented by natural sweetness from pisang (banana) and honey, makes it a satisfying drink for all ages. Whether you're Malay, Chinese, or Indian Malaysian, this shake fits seamlessly into the vibrant, multicultural food landscape of Malaysia.
Bahan-bahan(untuk 1 tall glass (about 300ml) per serving)
- 3 tablespoons Natural peanut butter (unsweetened)
- 1 large Pisang (banana) (ripe, locally grown)
- 1 cup Santan (light coconut milk) (fresh or carton)
- 1/2 cup Low-fat Greek yogurt (or plain yogurt)
- 2 tablespoons Rolled oats (for thickness and fiber) - pilihan
- 1 tablespoon Pure honey (Malaysian tualang honey preferred) - pilihan
- 1 small Pandan leaf (knotted, for flavor) - pilihan
- 1 scoop Protein powder (plant-based or whey, unflavored)
- 1 cup Ice cubes (for chilled shake)
- 1 tablespoon Chia seeds (optional superfood boost) - pilihan
Arahan
- 1
Prepare ingredients by slicing the pisang (banana) and knotting the pandan leaf for easy removal later.
3 minutes
Choose a very ripe banana for natural sweetness and creamy texture.
- 2
In a large blender, combine santan (coconut milk), peanut butter, sliced banana, yogurt, protein powder, and rolled oats.
2 minutes
Add the liquid ingredients first to help the blender process smoothly.
- 3
Add the pandan leaf and honey to the blender. Top with chia seeds if using, and add the ice cubes last.
2 minutes
The pandan leaf infuses a subtle aroma; remove it before serving.
- 4
Blend on high speed until smooth and creamy, ensuring all oats and seeds are fully incorporated.
3 minutes
Stop to scrape down the sides if needed for an even consistency.
Kenapa hidangan ini sihat
Blending wholesome Malaysian ingredients like santan, pisang, and pandan ensures this shake is nutrient-rich, low in refined sugars, and high in protein. It supports muscle maintenance, aids in weight management, and provides long-lasting energy. The shake’s natural fiber content promotes fullness and better digestion, while the absence of artificial sweeteners or processed additives makes it a clean choice. It’s ideal for vegetarians and can be easily adapted for vegan and other dietary needs.
This Peanut Butter Protein Shake is packed with plant-based protein, dietary fiber, and essential healthy fats. The inclusion of santan (coconut milk) and chia seeds boosts medium-chain triglycerides (MCTs) and omega-3s, supporting heart and brain health. Bananas add potassium, magnesium, and natural sweetness, while rolled oats provide complex carbohydrates and additional fiber for satiety. The use of low-fat Greek yogurt enhances the protein profile and introduces beneficial probiotics for gut health. Each serving is balanced for sustained energy and muscle recovery, making it suitable for both active individuals and those watching their calorie intake.
Petua
- 💡Tip 1: Freeze sliced bananas in advance for an extra-thick, ice-cold shake.
- 💡Tip 2: Use freshly grated santan for maximum flavor and creaminess.
- 💡Tip 3: Add a dash of cinnamon or nutmeg for a spiced Malaysian twist.
Penyimpanan & hidangan
Best consumed fresh, but can be stored in an airtight container in the refrigerator for up to 12 hours. Stir well before serving if separation occurs. Not suitable for freezing.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 320.0 kcal |
