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Mango Protein Shake
Beverages • India
How to Make Mango Protein Shake (Traditional & Healthy Version)
Mango Protein Shake is a refreshing and nutritious beverage deeply rooted in Indian summers, especially during mango season from April to June. Mango, known as 'Aam' in Hindi, is called the king of fruits in India and forms the base of countless recipes, from aamras to lassi. This shake combines ripe Indian mangoes with locally available protein sources like dahi (curd) and milk, creating a perfect blend for those looking to boost their energy and protein intake. Mango shakes are commonly enjoyed during breakfast or as a midday snack, especially in North Indian households, and are part of festive celebrations like Holi and family gatherings. The naturally sweet and aromatic flavor of Alphonso or Kesar mangoes, paired with protein-rich ingredients, makes this beverage both delicious and health-conscious. Mango Protein Shake is ideal for those tracking calories and looking for a vegetarian, wholesome drink that doesn't compromise on authentic taste. Its creamy consistency, vibrant yellow color, and subtle cardamom aroma make it a favorite among both adults and children. You can easily adapt this recipe for different dietary needs, whether you're looking for a weight-loss version or a protein boost for muscle recovery. Enjoy this Indian Mango Protein Shake as a cooling treat during festivals, after workouts, or on hot summer mornings.
Ingredients(for 1 tall glass (approx. 250 ml))
- 1 cup (chopped) Ripe mangoes (Alphonso or Kesar) (Aam)
- 1 cup Low-fat milk (Doodh)
- 1/2 cup Curd (yogurt) (Dahi)
- 2 tablespoons Unsweetened protein powder (Soy or whey protein)
- 1 tablespoon Honey (Shahad) - optional
- 1/4 teaspoon Cardamom powder (Elaichi)
- 1 tablespoon Chia seeds (Sabja) - optional
- 4-6 cubes Ice cubes (Baraf) - optional
- 1 tablespoon (chopped) Almonds (Badam) - optional
- 4-5 strands Saffron strands (Kesar) - optional
Instructions
- 1
Peel and chop the mangoes (aam) into small pieces. Remove the pit and ensure the mangoes are ripe and sweet for maximum flavor.
5 minutes
Alphonso or Kesar mangoes give the best taste and color.
- 2
Add chopped mangoes, low-fat milk (doodh), and curd (dahi) to a blender. Blend until smooth and creamy.
3 minutes
Ensure dahi is fresh and not sour for a balanced flavor.
- 3
Add unsweetened protein powder, cardamom powder (elaichi), and honey (shahad) if desired. Blend again until all ingredients are well combined.
2 minutes
Use a neutral-flavored protein powder to avoid overpowering the mango taste.
- 4
Add chia seeds (sabja), ice cubes, and saffron strands (kesar) to the blender. Blend for another minute until the shake is chilled and frothy.
2 minutes
Saffron adds aroma and visual appeal; soak it in warm milk before blending for better flavor.
Why This Dish is Healthy
This Mango Protein Shake is a healthy choice for calorie-conscious individuals, offering a balanced mix of carbohydrates, protein, and healthy fats. It uses low-fat dairy, natural sweeteners, and high-fiber seeds, minimizing added sugars and unhealthy fats. The shake supports muscle recovery, aids digestion, and keeps you fuller for longer, making it excellent for weight management and active lifestyles. Its rich vitamin and mineral profile also supports immunity and energy levels.
Mango Protein Shake is packed with essential nutrients. Mangoes provide vitamins A and C, antioxidants, and dietary fiber. Low-fat milk and curd add calcium, probiotics, and high-quality protein, supporting bone health and digestion. Protein powder boosts the protein content, ideal for muscle repair and satiety. Almonds and chia seeds contribute healthy fats, omega-3, and additional fiber. Cardamom and saffron offer micronutrients and digestive benefits. This shake is nutrient-dense, making it suitable for vegetarians and those seeking a balanced diet.
Pro Tips
- 💡Tip 1: Use chilled ingredients for a creamier shake.
- 💡Tip 2: Soak saffron strands in warm milk beforehand for enhanced aroma.
- 💡Tip 3: Blend in stages to avoid lumps and ensure smooth consistency.
Storage & Serving
Store leftover Mango Protein Shake in a covered jug in the refrigerator for up to 24 hours. Shake well before serving. Avoid freezing as texture may change.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 200.0 kcal |
