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Skimmed Milk with Soy Protein Powder
Beverages • India
How to Make Skimmed Milk with Soy Protein Powder (Traditional & Healthy Version)
Skimmed Milk with Soy Protein Powder is a wholesome Indian beverage that brings together the nutrition of double-toned doodh (milk) and the plant-based power of soy protein. Traditionally, protein-rich drinks have been consumed across India to boost energy, especially during busy mornings or post-workout hours. This contemporary take uses easily available, low-fat skimmed milk and high-quality soy protein powder, creating a perfect blend for health-conscious individuals. The subtle sweetness from shahed (honey) and a hint of elaichi (cardamom) add classic Indian flavors, making this drink both nourishing and delicious. This beverage is ideal for those seeking a vegetarian, high-protein option without compromising on taste. It's suitable for all age groups, from children to elders, and is especially popular among fitness enthusiasts and those tracking their macros. Skimmed Milk with Soy Protein Powder is also a smart choice during festivals like Navratri, when many opt for satvik (pure vegetarian) diets and look for nutritious, filling drinks. Its smooth, creamy texture and gentle spice notes make it a comforting option for breakfast or a mid-day snack across India.
Ingredients(for 1 glass (about 250 ml))
- 2 cups Skimmed milk (doodh) (double-toned, low-fat)
- 2 scoops (about 30g) Soy protein powder (unsweetened, plain or vanilla)
- 1/4 tsp Cardamom (elaichi) powder (freshly ground for best aroma) - optional
- 1 tbsp Honey (shahed) (or use stevia for lower calories) - optional
- 1 tbsp Chopped almonds (badaam) (for garnish) - optional
- 1 tbsp Chopped pistachios (pista) (for garnish) - optional
- a few drops Rose water (gulab jal) (optional, for aroma) - optional
- 4-6 Ice cubes (as needed, for serving cold) - optional
Instructions
- 1
Pour the skimmed milk into a saucepan and gently heat on medium flame until just warm. Do not boil.
3 minutes
Warming helps protein powder mix smoothly without lumps.
- 2
Switch off the flame. Add the soy protein powder to the warm milk.
1 minute
Add powder slowly while stirring to prevent clumping.
- 3
Whisk the mixture thoroughly using a hand whisk or electric blender until smooth and frothy.
2 minutes
Blending ensures a creamy, lump-free texture.
- 4
Add cardamom powder and honey (or stevia). Mix well to infuse flavors.
1 minute
Adjust sweetness as per taste; avoid excess sugar for a healthier version.
Why This Dish is Healthy
Choosing Skimmed Milk with Soy Protein Powder supports a balanced diet and helps meet daily protein requirements for vegetarians. It's naturally low in calories, free from added sugar if stevia is used, and made with wholesome Indian ingredients. This recipe is perfect for weight management, muscle recovery, and even as a diabetes-friendly snack, making it a smart addition to any calorie-conscious Indian diet.
This beverage is a powerhouse of high-quality protein from soy and essential amino acids, with minimal fat thanks to the use of skimmed milk. It offers a good balance of protein and carbohydrates, making it ideal for muscle repair and energy. The addition of badaam and pista provides healthy fats, vitamin E, and antioxidants. Cardamom aids in digestion, while honey offers a natural source of sweetness and micronutrients. Overall, it is low in saturated fat, has no cholesterol, and is suitable for those looking to boost protein intake without extra calories.
Pro Tips
- 💡Tip 1: Always add protein powder to warm (not hot) milk for best solubility.
- 💡Tip 2: For extra creaminess, blend the drink for 30 seconds.
- 💡Tip 3: Adjust sweetness according to your dietary needs and personal preference.
Storage & Serving
Best consumed fresh. If needed, refrigerate for up to 24 hours in an airtight bottle. Shake well before serving as natural separation may occur.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 170.0 kcal |
