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Protein Shake with Whey
Minuman • Malaysia
How to Make Protein Shake with Whey (Traditional & Healthy Version)
Protein Shake with Whey is a modern beverage gaining popularity in Malaysia, especially among health-conscious individuals and fitness enthusiasts. While its origins are rooted in global nutrition trends, Malaysians have added their own twist by incorporating local ingredients such as pandan leaves, santan (coconut milk), and buah kurma (dates), reflecting our multicultural culinary heritage. This shake is not only refreshing but also provides a delicious way to boost protein intake, perfect for those following a vegetarian diet. In Malaysia, where food culture is vibrant and diverse, a protein shake can be enjoyed as a nutritious breakfast or post-workout snack. The blend of whey protein, fresh pandan, and santan brings out unique flavors, making it stand out from typical shakes. The creamy texture, subtle sweetness from buah kurma, and aromatic notes from pandan and lemongrass are a testament to our use of local ingredients. It's a great choice for anyone seeking a healthy beverage that fits seamlessly into Malaysian dietary habits and lifestyle.
Bahan-bahan(untuk 1 tall glass (about 300ml))
- 2 scoops Whey protein powder (choose vanilla or unflavored)
- 1/2 cup Santan (coconut milk)
- 1 Pandan leaf (fresh, knotted) - pilihan
- 4 Buah kurma (dates, pitted)
- 1 Banana (ripe)
- 1 stalk Lemongrass (white part only, sliced) - pilihan
- 1 cup Low-fat milk (susu rendah lemak)
- 1 cup Ice cubes (for chilling)
- 1 tbsp Honey (madu, optional for sweetness) - pilihan
- 1 tbsp Chia seeds (for extra fiber) - pilihan
Arahan
- 1
Prepare all ingredients: pit the dates (buah kurma), slice banana, and knot the pandan leaf. If using lemongrass, slice the white part thinly.
3 minutes
Use ripe bananas for natural sweetness.
- 2
Add whey protein powder, santan, low-fat milk, banana, dates, and honey (if using) into a blender.
2 minutes
Combine liquids first for smoother blending.
- 3
Add pandan leaf and lemongrass (if using) to the blender. Blend until the mixture is smooth and fragrant.
5 minutes
Remove pandan and lemongrass before serving for a subtler aroma.
- 4
Add ice cubes and chia seeds (optional) to the blender. Blend again for 1-2 minutes until frothy.
2 minutes
Chia seeds add texture and nutritional value.
Kenapa hidangan ini sihat
The Protein Shake with Whey is a healthy choice due to its high protein content, which promotes satiety and muscle health. Using santan and local fruits ensures you get natural vitamins and minerals without artificial additives. The inclusion of chia seeds and buah kurma supports digestive health and energy levels, making it suitable for breakfast or as a post-exercise meal. Its adaptability for vegetarian and diabetic-friendly diets boosts its health appeal.
This Malaysian Protein Shake with Whey offers a balanced macronutrient profile, rich in protein from whey, healthy fats from santan, and fiber from buah kurma and chia seeds. Whey protein supports muscle recovery, while coconut milk provides medium chain triglycerides (MCTs) for sustained energy. Dates and bananas supply natural sugars, potassium, and antioxidants. Chia seeds add omega-3 fatty acids and extra fiber, aiding digestion. The shake is low in saturated fat and can be adapted for lower calorie or higher protein needs.
Petua
- 💡Tip 1: Use fresh pandan leaf for authentic aroma.
- 💡Tip 2: Add chia seeds last to maintain their texture.
- 💡Tip 3: Blend ice cubes thoroughly for a frothy finish.
Penyimpanan & hidangan
Store in the refrigerator for up to 24 hours. Shake well before serving. Avoid freezing to preserve texture and flavor.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 120.0 kcal |
