No Additives/Preservatives | High Protein Sattu Shake | Post-workout meal for replenishment
Serving Size: 2
Nutritional value Per Serving (1/2 of original recipe):
Calories: ~316 kcal
Protein: ~14 g
Carbohydrates: ~32 g
Fat: ~13.5 g
Fiber: ~6-7 g
Sugars: ~9 g (from dates/raisins)
Per Ingredient Breakdown:
Roasted Bengal gram (1/4 cup): 180 kcal, 10g protein, 30g carbs, 2g fat
Roasted rolled oats (1/3 cup): 102 kcal, 4g protein, 18g carbs, 2g fat
Low-fat cow milk (1/2 cup): 42 kcal, 4.3g protein, 5g carbs, 1g fat
Unsweetened peanut butter (1 tbsp): 90 kcal, 4g protein, 3g carbs, 8g fat
Sesame seeds (1/2 tbsp): 26 kcal, 1g protein, 1g carbs, 2.3g fat
Almonds (5): 35 kcal, 1.3g protein, 1.2g carbs, 3g fat
Dates (2 medium): 46 kcal, 0.4g protein, 12.5g carbs, 0.1g fat
Raisins (12): 21 kcal, 0.2g protein, 5.5g carbs, 0.05g fat
Soaked chia seeds (1.5 tbsp): 90 kcal, 3g protein, 8g carbs, 6g fat
Key Benefits by Nutrient:
Protein: Muscle repair, satiety, metabolic support
Healthy Fats: Hormonal balance, brain health
Complex Carbs: Sustained energy, workout recovery
Fiber: Gut health, blood sugar balance
Micronutrients: Iron, calcium, magnesium from whole foods
Ideal for:
1. Active Adults (Men & Women, 18–45)
Use:
Pre- or post-workout
Mid-morning/afternoon energy boost
Why it works:
Provides protein for muscle recovery
Balanced energy without feeling heavy
Easy to digest and convenient
2. Women Focused on Fitness or Weight Maintenance
Use:
Breakfast or meal replacement
Post-yoga, walk, or strength session
Why it works:
Moderate calories support goals
High satiety from protein, fiber, and healthy fats
Natural, clean ingredients
3. Teenagers (13–18) with Sports or Academics
Use:
After school
Pre-sports practice snack
Why it works:
Supports brain and body energy
Builds habits around whole foods
Gentle on young digestive systems
4. Seniors with Moderate Activity
Use:
As a light meal or supplement
Ideal with a small fruit or toast
Why it works:
Nutrient-dense without being too filling
Good for maintaining strength and energy
#health #healthyshake #protein #sattudrink #food
#AUTHENTICRECIPEVLOGS