I-tofu enobuchopho obumnandi futhi obuhle kakhulu yi-tofu yokuzikhethela i-smoothies futhi iyazamazama. Uma ingatholakali, ungayifaka esikhundleni se-2/3 indebe ye-yogurt ephansi, ephansi yamafutha. Zizwa ukhululekile ukuqinisa okuqukethwe kwamaprotheni we-smoothie yakho ngokungeza amathisipuni angu-1 noma amabili wegciwane lesikolweni.
Okuzokwenza
- 6 ounces tofu silken
- Ibhanana eliphakathi
- 2/3 indebe ubisi soy
- 1 indebe efriziwe noma ama-blueberries amasha
- 1 isipuni uju
- 2 -3 ama-cubes e-ice, okukhethwa kukho
Indlela Yokwenza
- Hlanganisa i-tofu yokusilika ukuze ususe amanzi angaphezu kwamanzi (i- token eluhlaza inezinto eziphezulu zamanzi).
- Faka ikhasi bese ubhala ibhanana. Beka ebhodini lokubhaka bese ubamba iqhwa cishe imizuzu engu-15 (lokhu kusiza ukwenza i-smoothie ekhudlwana).
- Hlanganisa ubhanana, tofu nobisi lwe-soy imizuzwana engu-30.
- Engeza indebe ye-1/2 yama-blueberries afriziwe nenqubo kuze kube yilahlezi. Engeza ama-blueberries asele, uju, nama-cubes we-ice uma usebenzisa bese uphinde usebenze kuze kube yilapho ubushelelezi.
Jabulela!
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 590 |
| Inani lamafutha | 13 g |
| I-Fat egcwele | 2 g |
| I-Fat Unsaturated | 3 g |
| I-cholesterol | 0 mg |
| I-sodium | 79 mg |
| Ama-carbohydrate | 106 g |
| I-Fiber Dietary | 12 g |
| Amaphrotheni | 25 g |