Mahabaleshwar Strawberry Yogurt Smoothie
Winter strawberries from Mahabaleshwar blended with hung curd and milk: tart, bright pink, and the lowest-calorie fruit smoothie in the chapter.
- Region
- Maharashtra (Mahabaleshwar)
- Status
- Adaptation — strawberry milkshake made with hung curd and no added sugar
- Diet label
- Strictly vegetarian, egg-free
- Time
- Prep 5 min
- Serves
- 1 (about 330 ml)
- Difficulty
- Easy
- Good for
- Breakfast side, lower-calorie snack
- Tags
- Good source (High with whey or milk powder) · Quick · Lower-calorie · No added sugar · Soy-free · Whey optional · Gluten-free
- Allergens
- Milk
Nutrition (estimated)
- Calories
- 210 kcal
- Protein
- 11.5 g
- Carbs
- 16 g
- Fat
- 11 g
- Fibre
- 4 g
Headline values are per serving, as written.
| kcal | Protein | Carbs | Fat | Sat fat | Fibre | Total sugars | Protein per 100 kcal | |
|---|---|---|---|---|---|---|---|---|
| Without whey | 210 | 11.5 g | 16 g | 11 g | 6 g | 4 g | 16 g | 5.5 g |
| With 15 g whey | 270 | 24 g | 17 g | 12 g | 7 g | 4 g | 17 g | 9.0 g |
Good source without whey (just under 12 g); High protein with whey, or with 15 g skimmed milk powder (about 17 g protein, 260 kcal). Optional 5 g honey adds 15 kcal and 4 g sugar. Values checked against IFCT 2017 on 14 Oct 2026.
Ingredients
- 150 g fresh strawberries, hulled (about 10 medium)
- 120 g hung curd · 100 ml chilled toned milk
- 3–4 ice cubes · optional: 5 g honey, a few mint leaves, 15 g unflavoured whey
Method
- Wash strawberries in running water and hull them.
- Blend strawberries, hung curd, milk and whey (if using) until smooth.
- Taste; add honey only if the berries are very tart. Add ice and blend briefly.
- Serve immediately, garnished with mint.
Protein optimisation
- Hung curd supplies 7 g, milk 3 g, strawberries 1.5 g.
- Boost: whey as above, 15 g skimmed milk powder (+5 g protein, +55 kcal, +8 g lactose), or 1 tbsp chia seeds soaked 10 minutes (+1.5 g protein, +50 kcal, +3.5 g fibre).
Variations, serving and storage
- Regional: Mahabaleshwar "strawberry with cream" style — use 50 g malai in place of the milk (adds about 120 kcal, mostly fat).
- Substitution: frozen strawberries; or jamun or mulberries in season.
- Storage: drink within 2 hours.
- Food safety: strawberries can carry soil; wash well under running water.
- Meal prep: freeze hulled berries in season.
Nutrition values are estimates calculated from the Indian Food Composition Tables 2017 (ICMR-NIN) and typical product labels. They have not been laboratory-analysed and will vary with your ingredients, brands and cooking. Recipes are for healthy adults and are general information only, not a substitute for advice from a doctor or qualified dietitian. If you are pregnant or breastfeeding, cooking for children, have food allergies, or live with kidney disease, diabetes or any other medical condition, please take professional advice about your diet. From the collection Protein-Rich India by Dr. Shantanu Deshpande · drshantanudeshpande.com