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Minuman Protein
Minuman • Malaysia
How to Make Malaysian Protein Shake (Traditional & Healthy Version)
The Malaysian Protein Shake is a vibrant beverage that blends local flavors and nutritious ingredients, making it a perfect energy boost for busy mornings or post-workout refreshment. Drawing inspiration from Malaysia's multicultural heritage, this shake incorporates santan (coconut milk), pandan, and tropical fruits, reflecting the nation's love for wholesome, natural produce. With its creamy texture and aromatic notes, the shake offers a delightful way to enjoy protein without compromising on authentic taste. Protein shakes are increasingly popular in Malaysia, especially among those seeking healthier lifestyles. By combining plant-based protein sources such as tempeh and chia seeds with traditional ingredients like lemongrass and banana, this recipe caters to vegetarians while embracing local culinary traditions. The inclusion of pandan leaf and santan creates an unmistakably Malaysian character, setting it apart from generic shakes. Whether consumed for breakfast, lunch, or after exercise, this shake supports balanced nutrition while celebrating Malaysia’s flavors. This beverage is a great choice for anyone wishing to maintain a healthy diet, thanks to its high protein content and minimal added sugars. It’s suitable for vegetarians, can be adapted for vegans, and is easily customizable for various dietary needs. The Malaysian Protein Shake merges nutrition and culture, making it ideal for those who value both health and heritage.
Bahan-bahan(untuk 1 tall glass (about 300ml) per serving)
- 1 cup Santan (coconut milk) (fresh or carton)
- 1 leaf Pandan leaf (tied into a knot)
- 1 medium Banana (local variety such as pisang berangan)
- 50g Tempeh (cubed, steamed)
- 1 tablespoon Chia seeds
- 1 stalk Lemongrass (white part only, sliced)
- 1 tablespoon Honey (local honey, or omit for vegan) - pilihan
- 1 cup Unsweetened soy milk
- 1 cup Ice cubes
- 1 tablespoon Pumpkin seeds (optional, for garnish and extra protein) - pilihan
Arahan
- 1
Steam tempeh cubes for 10 minutes to soften and remove any bitterness.
10 minutes
Steaming tempeh improves texture and digestibility.
- 2
Blend pandan leaf with santan and soy milk until fragrant and greenish. Strain to remove leaf fibers.
5 minutes
Use a high-speed blender for maximum aroma extraction.
- 3
Add steamed tempeh, banana, chia seeds, sliced lemongrass, honey, and ice cubes to the blender.
3 minutes
Cut lemongrass finely for easier blending.
- 4
Blend all ingredients until smooth and creamy. Taste and adjust honey if desired.
2 minutes
Add a splash more soy milk if consistency is too thick.
Kenapa hidangan ini sihat
Choosing this protein shake supports muscle recovery, sustained energy, and digestive health. Its high protein and fiber content help keep you fuller longer, reducing unhealthy snacking. Using whole, local ingredients ensures minimal additives and preserves micronutrient integrity. The recipe is vegetarian, can be made vegan, and is customizable for dietary restrictions, making it a smart choice for health-conscious Malaysians.
This Malaysian Protein Shake is rich in plant-based protein from tempeh, chia seeds, and soy milk. It offers healthy fats from santan and seeds, fiber from banana and chia, and antioxidants from pandan and lemongrass. Vitamins such as B6, C, and E, plus minerals like potassium, magnesium, and calcium, are abundant. The shake is low in saturated fat and contains naturally occurring sugars only, supporting balanced nutrition and energy.
Petua
- 💡Tip 1: Use freshly steamed tempeh for optimal flavor and nutrition.
- 💡Tip 2: Strain pandan-infused milk for a smoother shake.
- 💡Tip 3: Adjust sweetness naturally with local fruits rather than sugar.
Penyimpanan & hidangan
Keep in a covered jar or bottle in the fridge up to 24 hours. Shake well before serving. Best consumed fresh.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 250.0 kcal |
