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Skim Milk Protein Shake

Name: Skim Milk Protein Shake
Prep time: 10 min
Total time: 10 min
Yield: 2 servings
Cuisine: Indian
Ingredients: Skim Milk Protein Shake

Beverages • India

150

KCAL

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PROTEIN (G)

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CARBS (G)

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FAT (G)

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How to Make Skim Milk Protein Shake (Traditional & Healthy Version)

Prep: 10 min

2 servings

Easy

The Skim Milk Protein Shake is a nutritious and refreshing beverage that has gained popularity in India for its simplicity and health benefits. While the idea of protein shakes has become common in modern Indian households, this version uses locally available ingredients such as toned or skimmed doodh (milk) and Indian spices like elaichi (cardamom) and dalchini (cinnamon) to enhance both taste and nutrition. Traditionally, milk-based drinks like thandai and badam doodh have been enjoyed in various regions, especially during festivals and summers. This protein shake is a contemporary adaptation rooted in Indian culinary tradition, offering a healthy, vegetarian-friendly option for those who want to boost their protein intake without excess fat or sugar. Perfect for busy mornings or post-workout recovery, the Skim Milk Protein Shake is light, easy to digest, and naturally sweetened with honey or date paste. Its creamy texture, combined with the aromatic flavors of cardamom and a hint of cinnamon, makes it a favorite among fitness enthusiasts and families alike. It can be customized with regional ingredients like saffron (kesar) or dry fruits, reflecting India's diverse palate. Whether you’re celebrating a festival or simply seeking a nourishing start to your day, this beverage is an excellent choice for health-conscious individuals.

Diabetic-Friendly Weight Loss Kid-Friendly Vegan Adaptable

Allergens: dairy

Ingredients(for 1 tall glass (approx. 250 ml))

2 cups Skim milk (doodh) (chilled, toned or double-toned milk)
2 scoops Unflavored whey protein powder (vegetarian, Indian brand preferred)
1 tablespoon Honey (or date paste (khajoor ki chutney))
1/4 teaspoon Green cardamom (elaichi) powder (freshly ground) - optional
a pinch Cinnamon (dalchini) powder (optional for flavor) - optional
1 tablespoon Chopped almonds (badam) (optional for garnish) - optional
1 teaspoon Chia seeds (sabja) (soaked for 5 minutes) - optional
4-5 Ice cubes (optional) - optional
a few Saffron strands (kesar) (for garnish, optional) - optional

Instructions

1
In a blender, pour the chilled skim milk and add the whey protein powder.
2 minutes
Ensure the milk is cold to prevent lumps and improve taste.
2
Add honey or date paste for natural sweetness.
1 minute
Adjust sweetness according to your preference and dietary needs.
3
Sprinkle in cardamom powder and a pinch of cinnamon for flavor.
1 minute
Freshly ground elaichi and dalchini enhance aroma and taste.
4
Drop in ice cubes for a chilled shake. Add soaked chia seeds if using.
1 minute
Chia seeds add fiber and make the shake more filling.

Why This Dish is Healthy

This protein shake is a healthy choice because it uses low-fat skim milk, reducing caloric intake while maintaining protein content. By avoiding refined sugars and opting for natural sweeteners, it supports stable blood sugar levels. The inclusion of Indian spices like cardamom and cinnamon not only adds flavor but also aids digestion and has antioxidant benefits. Suitable for vegetarians, it can be easily adapted for various dietary needs.

Skim Milk Protein Shake is rich in high-quality protein from both milk and whey, supporting muscle repair and growth. It provides essential amino acids, calcium, and vitamin D, vital for bone health. Honey or date paste offers natural energy, while the addition of almonds and chia seeds boost fiber, omega-3, and micronutrients like magnesium and iron. This shake is low in saturated fat and contains no refined sugar, making it suitable for weight management and active lifestyles.