Chikoo milkshake
Chikoo is sweet enough on its own: 8 g fibre and calcium from milk, zero added sugar.
- Time
- 5 min
- Makes
- 1 serving
- Level
- Easy
- Gear
- Blender / mixer
Per serving
1 glass (350 ml)
- Calories
- 225kcal
- Protein
- 7g
- Carbs
- 40g
- Fibre
- 8g
- Fat
- 5g
- Sugar
- 31g
Ripe chikoo (sapota) blended with cold milk and a pinch of cardamom. Chikoo is one of the highest-fibre fruits you can buy at the sabzi mandi, and it is so sweet that the shake needs no sugar at all. It is a cheap, filling snack, but note the 31 g of natural sugar; it is a treat, not an everyday hydration drink.
- High fibre
- Calcium rich
- Budget
- No cook
- No added sugar
- Snack
- Breakfast
Contains dairy.
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Ingredients
Method
- 1
Peel the chikoo, halve them and pick out every black seed; the seeds are bitter and hard on the blades.
- 2
Add the chikoo flesh, milk, cardamom and ice to the blender jar.
- 3
Blend on high for 30–40 seconds until smooth and caramel coloured. Pour and serve at once.
Tips
- Only use chikoo that is soft to the touch; underripe fruit is astringent and gritty.
- Freeze the peeled flesh in a box; frozen chikoo makes a thick shake with no ice needed.
Swaps
- Unsweetened soy milk in place of toned milk makes it vegan with the same protein.
Nutrition is estimated per serving from IFCT 2017 and USDA FoodData Central and rounded. Your ingredients and portions will differ a little.
More smoothies
Banana date curd shake
Three ingredients from any kitchen: curd, banana and dates give 12 g protein after a workout.
- 5 min
- Calories
- 305 kcal
- Protein
- 12 g protein
