Homemade instant health drink recipe for all

 Homemade instant health drink recipe for all

We are habituated to serve health drinks to our kids for their better nutrition. But commercial health drinks are actually loaded with preservatives, artificial sugars and many other chemicals. It is better to avoid these health drinks and to prepare health drinks for your kids with investing little efforts, time and energy.

Advantages of home-made health drinks

Home made health drink has many advantages over the commercially available health drinks which are listed below-

  1. It is fresh and pure
  2. It does not contain any preservatives
  3. It is not supplying too much sugar
  4. It does not contain ultra processed foods
  5. It is loaded with the goodness of natural foods.
  6. Pocket friendly
  7. Tasty and nutritious
  8. Variety can be introduced tweaking the recipe

The disadvantages –

Home made health drinks also few drawbacks which include-

  1. Take certain time and effort
  2. Since the home-made drinks do not contain any preservatives, it has a lesser shelf life.

How can you overcome these drawbacks?

  1. Please store your prepared health drink mix in the refrigerator, it can be kept for more than 2 weeks.
  2. Prepare the mix for 15 days, not more than that.
  3. Select easily available, nutritious foods as ingredients.

How to prepare home-made health drink for all ?

You should follow the five basic steps

  1. Selection of Ingredients
  2. Processing of ingredients
  3. Mixing of ingredients
  4. Ensuring proper storage of the health drink mix
  5. Serving the health drinks to your kids on a regular basis

Preparation Time: 8 to 10 hours (Don’t worry!! it include soaking time)

Cooking time: 30 minutes

Step-1: Selection of Ingredients

This is the most important step for preparing a home-made drink. The list of ingredients is mentioned in table-1.

Table-1: List of ingredients

Ingredients usedAmounts
Oats40%
Whole milk powder20%
Almonds10%
Watermelon seeds10%
Honey15%
Cardamom2%
Turmeric Powder3%
TOTAL100%

Table-2 clearly explain the nutritional contribution and other roles of selected ingredients.

Homemade instant health drink recipe for all

Table-2: Selection of ingredients based on their nutritional contributions

Selection of IngredientsNutritional ContributionOther roles
Whole milk powderProtein and fat
OatsCarbohydrate: PolysaccharidesRich in fibre
AlmondCarbohydrates, Proteins and fatsImpart good flavours, texture and colour
Watermelon seedsRich in proteins and fats Supplies dietary fibreImproves general health and boost immunity
HoneyCarbohydrate: Simple sugarsHelps in preservation
Turmeric powderRich in mineralsRich in antioxidants Imparts colour
Elaichi or cardamom Rich in antioxidants Imparts good flavour

You can introduce more variety in the home-made health drinks by replacing one or more ingredients.

Table-3: Alternatives of basic ingredients to be used to introduce more variety

Basic Ingredients usedReplacing the basic ingredients with alternative ingredientsAdvantagesDisadvantages
Whole milk powderSkimmed milk powderContain more proteinContains less fat
OatsGerminated wheat or barleyIntroduce varietyRequire more time and efforts for the processing
AlmondGroundnutsReduces the cost of the health drinkIt is comparatively less tasteful
Watermelon seedsPumpkin seedsIntroduce varietyIncreases the cost of the product
HoneyJaggeryIntroduce varietyTypical smell and colour of the jaggery may reduce food acceptability
Turmeric powderKesar  Improves the colour and aromaMake the drink more costly
Elaichi or cardamomArtificial flavour like vanilla.Introduce varietyIt is a chemical ingredient which is better to avoid.

Step-2: Processing of ingredients

All the ingredients should be processed properly for obtaining good quality health drink mix. Detail processing methods are mentioned in the table-3.

Table-4: Detail processing methods of individual ingredients

Basic IngredientsProcessing and/or cookingReason for processing
Whole milk powderNo processing is required
OatsRoast the oats on the dry tawa for 2 minutes.Grind them finely using a mixer grinder.Roasting reduces the water content and emits good flavour.
AlmondSoak the few almonds overnight.Remove the outer skin.Roast them on the tawa at low flame for 5 minutes with constant stirring.Grind them at slow speed for 2 minutes.Soaking the almonds helps to remove the outer skin. Roasting at low flame reduces the   water content of the nut without imparting any burning flavour.
Watermelon seedsDry roast these seeds for 2 minutes at low flame.Grind them at slow speed.Improves aroma
HoneyNo processing is required
Turmeric powderNo processing is required
Elaichi or cardamomRemove the green coloured outer skin of the elaichi.Grind them at low speed for 3 minutes to get a fine powder.Cardamom powder has an excellent aroma.
Homemade instant health drink recipe

Step-3: Mixing of ingredients

Mix the processed ingredients in the following manner-

  • At first mix the two powdered ingredients, whole milk powder and roasted oats powder.
  • Then add a pinch of turmeric powder and one teaspoon of cardamom powder to the mixture.
  • Mix well using a spatula.
  • Add the almond paste and honey to it.
  • Stir, stir and stir. Mix very well without allowing the formation of any granules.

Now your home-made, ready-to-eat health drink mix is ready.

Step-4:Storage of the health drink mix

Fill an air-tight glass bottle with the home-made health drink mix, tightly cover the lid.Store the container in the refrigerator. The ready-to-eat mix can be stored in good condition in the refrigerator for 2 weeks.

Step-5: Serving the health drinks

  • Take a glass of warm water or milk, add two scoops of ready to eat health drink mix, stir well. Serve to your kid with love. He/ she will enjoy it.
  • Otherwise, you may prepare porridge with it. Such porridge with little suji and /or milk is appropriate for the toddlers (1 to 3 years of age).
  • You may also serve the porridge to the elderly with some fresh fruits.

Caution: There is no need to add extra sugar because already honey is there to make your health drink/ porridge tasty.

Also read : HOMEMADE HEALTH DRINK RECIPE FOR GROWING CHILDREN

  • Simple homemade health drink for all

Nutritive value of home-made health drink

The nutritive value of thehome-made health drink is calculated based on the values given in the “Nutritive value of Indian Foods by c Gopalan”.

Table-5:Nutritive value of 100 g of Home-made Health Drink

Energy442 Kcal
Protein15.73 g
Fat20.29 g
Carbohydrate51.07 g
Crude Fibre4.73 g
Calcium230.85 mg
Phosphorus302.76 mg
Iron 4.559 mg
Simple Homemade instant health drink recipe for all

The nutritive value of the health drink shows that

  • It is a high calorie food, satisfying the energy needs of growing kids.
  • It is rich in protein, satisfying the high protein needs for ensuring the rapid growth of the kids.
  • It is a combination of 1/3rd of animal protein (milk protein) and 2/3rd of plant protein, ideal for the growth of kids. There is also a mutual supplementation of cereal proteins (oats protein) with nuts protein and seeds protein. Overall, the health drink contains good quality protein.
  • The fat content of the health drink is also satisfactory, not too high, not too low. The fat present in the health drink is mostly coming from the plant foods whereas some amount is supplied by animal sources (milk fat). So, there is a balance of all types of fatty acids.
  • The health drink also rich in many minerals.
  • Spices like turmeric and cardamom are rich in antioxidants.
  • Since, the basic ingredients, like oats, almonds, watermelon seeds, honey, turmeric, cardamom etc. have certain medicinal benefits, they are helpful to prevent diseases and maintain good general health.
  • It is rich in fibre, which is helpsto ensure regular elimination.

Dr. Sagarika Chakraborty

Dr. Sagarika Chakraborty was awarded her doctorate in Food and Nutrition from University of Calcutta (C.U.) in 2017. She is an experienced Researcher, working in the field of Food Science for more than 12 years and published papers in international and national journal. She has also presented papers in national conferences.

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2 Comments

  • Excellent, will certainly give it a try.

    • Thank you Debjani

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