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Plant-Based Protein Shake
Minuman • Malaysia
How to Make Plant-Based Protein Shake (Traditional & Healthy Version)
The Malaysian Plant-Based Protein Shake is a delicious and nutritious beverage, inspired by the rich multicultural tapestry of Malaysia. This shake harnesses local ingredients such as santan (coconut milk), pandan leaves, and tropical fruits, making it a vibrant reflection of Malaysia’s diverse food heritage. Traditionally, Malaysians love incorporating local produce into their daily diet, and this shake fits right in as a modern, health-conscious twist on classic flavors. Ideal for breakfast or a midday energy boost, this shake delivers a creamy texture and aromatic fragrance, thanks to the use of blended pandan and coconut. The addition of plant-based protein powder makes it a perfect choice for vegetarians and those seeking a high-protein, low-fat meal option. Enjoyed chilled, this shake provides a refreshing escape from Malaysia’s tropical heat and is suitable for all ages. Its adaptability ensures you get a taste of Malaysia in every sip, while meeting your fitness and wellness goals.
Bahan-bahan(untuk 1 tall glass (about 350ml))
- 1 cup Santan (coconut milk) (fresh or carton)
- 2 scoops Plant-based protein powder (pea, soy, or brown rice)
- 1 leaf Pandan leaf (tied in a knot for aroma) - pilihan
- 1 medium Banana (pisang berangan preferred)
- 1 cup Chilled water (or more for desired consistency)
- 1 tablespoon Chia seeds (optional but adds omega-3) - pilihan
- 2 pieces Dates (pitted, 'kurma' for sweetness)
- 1/4 cup Young coconut flesh (kerisik not used) - pilihan
- 1 cup Ice cubes (for serving)
- 1 stalk Lemongrass (lightly bruised, optional for aroma) - pilihan
Arahan
- 1
Prepare all ingredients. Wash and tie pandan leaf, pit dates, and slice banana.
5 minutes
Prepare ingredients ahead for quicker assembly.
- 2
In a blender, add santan, protein powder, banana, dates, and chilled water.
3 minutes
Layer wet ingredients at the bottom for smoother blending.
- 3
Add pandan leaf and lemongrass stalk (optional) for natural aroma. Add chia seeds and young coconut flesh if using.
2 minutes
Remove pandan and lemongrass before serving to avoid fibrous texture.
- 4
Blend until smooth and creamy. Adjust consistency with more chilled water if needed.
2 minutes
Blend in short pulses for best texture.
Kenapa hidangan ini sihat
This shake is an excellent healthy choice because it uses whole, minimally processed ingredients and avoids refined sugars. The combination of plant protein, healthy fats, and fiber helps keep you full longer, supports muscle health, and promotes stable blood sugar levels. It's dairy-free, vegetarian, and can be made vegan, making it suitable for various dietary needs. The use of local Malaysian ingredients ensures nutrient density and authentic flavor.
This Plant-Based Protein Shake is packed with high-quality plant protein, dietary fiber, and healthy fats from santan and chia seeds. Bananas and dates add natural sweetness, potassium, and essential minerals, while pandan and lemongrass offer antioxidants. The shake is low in saturated fat and cholesterol-free, making it suitable for heart health. It also provides important B vitamins, vitamin C, and magnesium, supporting muscle recovery and energy metabolism.
Petua
- 💡Tip 1: Use fresh santan for the richest flavor and creaminess.
- 💡Tip 2: Soak the dates for a few minutes to ensure smooth blending.
- 💡Tip 3: For a chilled shake, pre-freeze banana slices instead of using ice.
Penyimpanan & hidangan
Best consumed fresh, but can be stored in the refrigerator for up to 12 hours in an airtight container. Stir or shake well before drinking as natural separation may occur.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 180.0 kcal |
