6 Homemade Protein Shakes That Your Teen Will Love

Are the youngsters in your family hooked to artificial protein shakes after a workout? Now, surprise them with these healthier homemade versions.

By Shiny Surendran

6 Homemade Protein Shakes That Your Teen Will Love
Ragi with coconut milk 

Parents of adolescents are always looking for new ways to include tasty and nutrient-rich foods in their child's meal plan. After all, the teenage years witness a sudden growth spurt that must be supported by the right nutrition. Physically active teenagers need extra protein to meet their nutritional needs. However, most teenagers opt for ready-made protein supplements to fulfil their requirements. Teenaged children insist on including protein supplements in their meal plans. Parents are often not happy about this and are concerned about their children's health as regular intake of artificial protein can be detrimental to their health. The good news is that you can now make natural protein shakes at home. These recipes are loaded with nutrients to nourish teens and maximise their growth potential.

1. Ragi with coconut milk

Ingredients:

  • 3 tbsp sprouted finger millet (ragi huri hittu) powder
  • 1 tbsp chia seeds
  • 6 cashews
  • 1 cup coconut milk
  • 1 tbsp honey
  • ¼ cup warm water

Method:

  1. Put cashews and chia seeds in a blender and combine.
  2. Add the rest of the ingredients and blend on high speed until you get a smooth, thick liquid.
  3. Drink immediately.

2. Peanut-pomegranate miracle

6 Homemade Protein Shakes That Your Teen Will Love

Ingredients:

  • 150ml coconut milk
  • 2 tbsp peanut butter
  • 1 Pomegranate or 5 strawberries
  • 1 tbsp chia seeds (soaked for four hours)
  • ½ tsp cinnamon (optional)
  • Honey or natural sugar to taste

Method:

  1. Blend all the ingredients together.
  2. Serve chilled.

3. Banana almond shake

6 Homemade Protein Shakes That Your Teen Will Love

Ingredients:

  • 1 banana, peeled
  • 100ml almond milk
  • 1 tbsp chia seeds
  • ½ tsp cinnamon (optional)

Method:

Put all the ingredients together in a blender and drink the shake right away!

4. Oats and fruit blast

6 Homemade Protein Shakes That Your Teen Will Love

 Ingredients:

  • 2 tbsp chia seeds
  • 1 cup oats
  • 1 pomegranate or pear or apple or yelakki banana (small banana)
  • 2 tbsp nuts (almonds, walnuts)
  • 1 tbsp honey

Method:

  1. Blend all the ingredients to a smooth, pouring consistency. 
  2. Serve chilled. 

5. Soy-banana dried fruit blend

6 Homemade Protein Shakes That Your Teen Will Love

Ingredients:

  • 150ml soy milk or groundnut milk
  • 1(medium size) frozen banana
  • 1 pomegranate or pear or apple
  • 5 almonds
  • 2 tbsp of raisins, figs and apricots

Method:

  1. Place all the ingredients in a blender and combine well.
  2. Pour the shake into a glass and serve chilled with ice cubes.

6. Chia magic

6 Homemade Protein Shakes That Your Teen Will Love

Ingredients:

  • 4 tbsp chia seeds (soaked for four hours)
  • 1 apple or pear
  • 1 tbsp mixed seeds (of melon, pumpkin or cucumber)
  • 250ml almond milk or 150ml coconut milk
  • Natural sugar or jaggery powder or honey (to taste)
  • A few chocolate chips or grated coconut for garnishing

Method:

  1. Blend all ingredients together and serve chilled.
  2. Garnish with chocolate chips, grated dark chocolate, grated coconut or slivered almonds.

The author is a well-known sports nutritionist and the first Indian to be certified with a graduate diploma in Sports Nutrition by the International Olympic Committee.

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