Mona Singh and Ram Kapoor recently spoke to comedian Bharti Singh on her podcast, and shared their thoughts on adulteration in the food industry — focusing on protein shakes that come with damaging side effects to one’s health.ARTICLE CONTINUES BELOW VIDEOSingh suggested a recipe to make a healthy protein shake at home: “You see, on YouTube, recipes of protein shakes include powdered nuts and dry fruits. Saare dry fruits ko ek saath roast karke daalo aur saare seeds lelo.”“Have it with coconut or almond milk, if you are dairy intolerant,” she said, to which Kapoor added: “Ye shuruat kisne ki thi, Bruce Lee ke time se, when there were no protein shakes. He used to make his protein shakes at home.”In a recent reel, actor Mona Singh shared a homemade protein powder recipe made from a mix of dry-roasted nuts, seeds, and natural spices. The blend includes makhana (fox nuts), almonds, cashews, walnuts, flax seeds, chia seeds, pumpkin seeds, roasted chickpeas, dry dates, cardamom powder, and saffron strands. All ingredients are dry-roasted, powdered, and stored in an airtight container. A tablespoon of this powder can be added to milk or coconut milk to create a nourishing and naturally sweet protein shake.Deepalakshmi, a registered dietitian at The Cleft & Craniofacial Centre, Sree Balaji Medical College & Hospital, Chennai, told indianexpress.com that this homemade mix is rich in plant-based protein from chickpeas, nuts, and seeds, making it ideal for muscle repair, satiety, and energy—especially for vegetarians or those reducing animal protein. How can you make protein shakes at home? (Source: Freepik)Health benefitsThe walnuts and flax seeds offer omega-3 fatty acids that support brain and heart health, while almonds and cashews provide healthy fats that are good for skin and hormonal balance. Pumpkin seeds and flax seeds are especially known to help with hormonal health due to their zinc, magnesium, and lignan content.“The blend is also a good source of calcium, phosphorus, and other minerals that support bone strength, particularly from makhana. The inclusion of dry dates and cardamom adds natural sweetness and enhances digestive health,” she said, adding that chia and flax seeds contribute fiber, which helps improve bowel regularity and gut health. Saffron and cardamom lend a mild cooling effect and support digestion, making the shake a wholesome addition to the daily diet.Story continues below this adAccording to her, one tablespoon of the powder mixed in milk or coconut milk can be taken once a day, preferably in the morning or as an evening snack. “It is suitable for consumption 3 to 5 times a week by adults and in smaller portions (1–2 teaspoons) for children over five years,” she said, urging caution should be exercised in terms of portion size, as the mix is calorie-dense. Overconsumption may lead to weight gain if not paired with an active lifestyle.People with nut allergies should avoid this mix due to the presence of almonds, cashews, and walnuts. Those with diabetes should also use it in moderation, as dry dates, though natural, can still raise blood sugar levels. Storing the powder in a cool, dry place is essential to prevent spoilage, and soaking the nuts and seeds before roasting—though optional—may improve nutrient absorption and digestion.DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.